Collagen is the talk of the town these days, and for good reason! But what actually is it and do you really need it? We unpack the ins and outs of collagen and the key signs to look out for.

So, What is Collagen? 

The term “collagen” is derived from the Greek word “Kolla,” which actually means “glue.” Collagen’s glue-like structure is essential for maintaining the strength, elasticity, and integrity of connective tissues throughout the body.

Approximately one-third of your body’s tissue is made up of collagen, and your body requires a substantial amount to support tissue healing and regeneration, as well as for growth, repair, recovery, injury recovery, illness, and overall longevity.

Types of Collagen

Our body continuously produces collagen, and to do so, it requires amino acids and protein. This is why it’s crucial to ensure you’re consuming enough high-quality protein daily, along with sufficient vitamin C, which is essential for collagen production. The interesting thing is that we’re not just talking about one type of collagen in your body – we actually have 28 different types. The three main ones are type 1, type 2 and type 3.

– Type 1 collagen is the most abundant in the body and supports the structure of skin, tendons, ligaments, and other connective tissues.

– Type 2 collagen is primarily found in cartilage, where it aids joint health by cushioning bones and promoting smooth movement.

– Type 3 collagen, often found alongside type 1, supports skin health and elasticity, and plays a role in maintaining skin’s youthful appearance by contributing to collagen synthesis.

A supplement we hold in store called ‘Collagen Clinical’ by Orthoplex combines four collagen peptides that are specifically designed to comprehensively support the body’s collagen rich tissues including the tendons, ligaments, skin, bone and joint cartilage. It’s a great option for anyone looking to support collagen formation and skin health.

What is Collagen Used for?

Aside from collagens’ super power in connective tissue strength and flexibility making it a superb choice for injury recovery, tendons, ligaments and joint health, it actually shines its light in many other areas

Collagen for pre-, post- and menopausal bone density and integrity

During menopause, estrogen levels drop triggering a loss of bone density and strength. Collagen is a major influence in bone mass and can help mitigate the effects of this as the collagen peptides keep bones strong by increasing bone mineral density. It’s a great supportive choice if you’re navigating moving into this period of your life

Collagen for skin elasticity and hydration

As collagen influences the structural and tissue-building components of skin formation, it’s a no-brainer that it’s a must for skin elasticity, as well as an essential protein in the aging process. As well as this, collagen enhances the moisture content and elasticity of the skin, aiding in a reduction of wrinkling and roughness. No wonder the beauty industry is all about Collagen these days

Collagen for Gut Health

Collagen is essential for maintaining the integrity of the gut wall, mainly due to it containing large amounts of amino acids such as glutamine, glycine and proline. These aid in the protection and repair of the gut barrier and help to improve digestive function.

If you’re wanting further support and unsure whether Collagen is the right choice for you – contact us on 02 4961 4075 to book in with one of our Naturopaths today! Don’t forget we also offer a complementary 15 minute phone call with any of our Naturopaths if you’d like to have a chat about further benefits of Collagen and/or other supplements that could support you where you’re at. Give us a call on 4961 4075, or book online here.

When it comes to weight fluctuations, many factors can come into play, from diet and exercise habits to stress management. While lifestyle choices like these are often the first focus when discussing changes in weight, there may be underlying causes that are easy to overlook. If your struggles with weight are accompanied by persistent fatigue, sudden mood changes, or irregular menstrual cycles, it could indicate that something more complex is at work behind the scenes. One major, often underestimated factor that plays a crucial role in these issues is the thyroid gland.

What is the thyroid – and how can it affect you?

Your thyroid is a small, butterfly-shaped gland that sits at the front and centre of your neck. It regulates your temperature, energy, mood, hormone production, water and salt balance, appetite, weight and more – any metabolic process is governed by the thyroid. When it’s out of sync, it can significantly impact your overall well-being. So it makes sense that weight is heavily affected by how well your thyroid is functioning, and understanding the thyroid’s role is key to addressing not just weight fluctuations, but also broader symptoms that might otherwise be dismissed.

How does it work?

It’s all about the hormones

Think of your thyroid like the engine of a car. When it’s working optimally, the car runs smoothly. The thyroid gland produces hormones (T3 and T4), and these hormones are like the petrol that powers your body’s engine (energy). Your body’s metabolism is like the speed at which your engine runs. If your thyroid gland is working well and producing the right amount of hormones, your metabolism is able to drive at a steady speed along the highway.

If your not producing enough hormones…

If your thyroid gland is not producing enough hormones – in this case it’s known as hypothyroidism, or an under-active thyroid, it’s similar to not having enough petrol in the tank. This means your metabolism slows down, making you feel sluggish and fatigued, ultimately causing you to gain weight due to your body’s inability to effectively burn calories.

Or the flip side – too many.

The flip side of this is when your thyroid gland is producing too many hormones – known as hyperthyroidism, or an over-active thyroid. This is where your metabolism is on overdrive, speeding down the M1, making you feel anxious and jittery and potentially causing you to lose weight due to your body burning calories too quickly.

Achieving Optimal Thyroid Function

Optimal thyroid function is fundamental in maintaining good health as well as a healthy weight. If you’re suffering from an under or overactive thyroid and struggling to take control of your weight, give us a call on 4961 4075 – or book in online to talk with one of our expert naturopaths to gain support on your individual case. And don’t forget to check out our webpage on Thyroid conditions here for some more tips to support you on your health journey.

In an age where unhealthy diets dominate the weight loss industry, the concept of a natural detox cleanse offers a refreshing and sustainable approach to losing excess weight and staying healthy. Detoxification, or the process of eliminating toxins from the body, not only aids in weight loss but also promotes overall health and well-being. But with so many detox cleanses available, determining the best natural method can be challenging. This comprehensive guide explores the most effective natural detox cleanses for weight loss, and various ways to detoxify naturally.

What is a Detox Cleanse?

Detoxification involves removing harmful substances that accumulate in the body due to factors such as poor diet, environmental pollutants, and stress. The body naturally detoxifies through organs like the liver, kidneys, and skin, but sometimes it needs extra support to function optimally. A natural detox cleanse leverages the power of whole foods, hydration, and lifestyle changes to enhance these processes, resulting in improved health and weight loss.

Effective Natural Detox Cleanses for Weight Loss

Lemon Water Cleanse

The lemon water cleanse is simple yet powerful. Start your day with a glass of warm water mixed with freshly squeezed lemon juice. Lemon water stimulates digestion, boosts metabolism, and acts as a natural diuretic, helping to flush out toxins. Additionally, lemons are rich in vitamin C, an antioxidant that supports immune function.

Green Smoothie Cleanse

Green smoothies packed with leafy greens, fruits, and superfoods can detoxify the body while providing essential nutrients. Ingredients like spinach, kale, cucumber, and celery are excellent choices. Adding fruits such as apples, bananas, and berries not only enhances flavour but also provides fibre, which aids in digestion and weight loss. Green smoothies are also hydrating and can be consumed as a meal replacement for a nutrient-dense option.

Herbal Teas

Herbal teas, particularly those with detoxifying properties, can support weight loss and detoxification. Dandelion tea, for instance, helps improve liver function and acts as a diuretic. Ginger tea aids digestion and reduces inflammation. Green tea is rich in antioxidants called catechins, which boost metabolism and promote fat burning. Drinking these teas regularly can enhance your detox cleanse. For fresh and quality herbs you can visit our Herb Bar.

Other Natural Detox Methods for Weight Loss

• Stay Hydrated: Water is the cornerstone of any detox program. It aids in digestion, transports nutrients, and flushes out toxins. Aim to drink at least eight glasses of water daily. For an extra detox boost, add slices of cucumber, lemon, or mint leaves to your water.
• Eat Whole Foods: Focus on a diet rich in whole, unprocessed foods. Fruits, vegetables, lean proteins, nuts, seeds, and whole grains provide the necessary vitamins, minerals, and antioxidants for detoxification. Avoid refined sugars, artificial sweeteners, and processed foods that can contribute to toxin buildup. Mullen Health offers a range of clean recipes online you can choose from.
• Exercise Regularly: Physical activity enhances circulation, promotes sweating, and supports the lymphatic system, all of which aid in detoxification. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as walking, cycling, swimming, and yoga are excellent options.

Benefits of Natural Detox Cleanses

• Enhanced Digestion: Natural detox cleanses improve digestive health by eliminating toxins that can disrupt the gut microbiome. This can lead to better nutrient absorption, reduced bloating, and regular bowel movements.
• Increased Energy Levels: Detoxifying the body can result in increased energy levels
  Stronger Immune System: By reducing the toxin load, natural detox cleanses support the immune system.
• Mental Clarity: Detoxifying the body can also have mental benefits, such as improved focus, concentration, and mood. Reducing toxin buildup can alleviate brain fog and enhance cognitive function.

Embracing natural detoxification methods provides a sustainable and holistic approach to health, ensuring long-term benefits beyond just shedding pounds. By incorporating these practices into your daily routine, you can achieve a healthier, more vibrant you. Consult with our Newcastle Naturopath’s to determine the most suitable detox cleanse for supporting gut health during weight loss treatment!

An at home detox is a holistic approach to rejuvenating your body, mind and spirit without the need for expensive retreats or programs. In this guide, we’ll delve deep into the myriad benefits of an at-home detox providing the information on the supplements and tools you need to revitalise your health from the comfort of your own home.

What Is Detox for Cleansing?

Are you experiencing fatigue or looking for a natural weight loss solution? An at-home detox involves a specific dietary and lifestyle regimen aimed at cleansing the body of toxins and promoting overall health and wellbeing. Unlike detox programs conducted in specialised facilities or retreats, an at-home detox can be tailored to suit individual preferences and needs, making it accessible and convenient for anyone looking to improve their health from the comfort of their own home. This typically involves eliminating processed foods, sugars, caffeine, and other potential toxins from the diet or incorporating practices such as mindfulness, stress reduction, and self-care to support not only physical health but also mental and emotional wellbeing.

The Benefits of an At-Home Detox

Boosted Energy Levels

One of the most noticeable benefits of an at-home detox is the surge in energy levels it provides. By eliminating toxins and focusing on nourishing, whole foods, you’ll kickstart your metabolism and reduce the sluggishness that often accompanies poor dietary choices. Increasing consumption of whole, nutrient-rich foods such as fruits, vegetables, lean proteins, and hydrating beverages are the best way to improve your diet!

Improved Digestive System

Nutritional errors mostly affect our digestive systems, causing bloating, discomfort, and irregularity.However, you can provide your digestive system with the necessary reset by adopting an at-home detox. Put an emphasis on hydrating drinks, fibre-rich fruits and vegetables, and gut-friendly probiotics to promote healthy digestion and say goodbye to digestive problems. Visit our recipes page for nourishing and delicious recipes that are tried and tested by our team!

Improved Mental Sharpness & Wellbeing

Your body’s detoxification can have a significant impact on your mental and cognitive abilities. You’ll experience increased mental sharpness and clarity when toxins are removed from your body. By reducing your intake of caffeine and refined sugars while increasing your consumption of brain-boosting nutrients, you’ll experience improved focus, memory, and cognitive function. Additionally, a detox for cleansing can have benefits on your wellbeing, through mindfulness practices, stress reduction techniques, and self-care rituals that promote relaxation, resilience, and a greater sense of inner peace. By prioritising your mental and emotional health, you’ll emerge from your detox feeling rejuvenated and empowered.

Supplements for a Detox Cleanse

The best at home detox cleanse involves a comprehensive approach that focuses on nourishing the body, supporting its natural detoxification processes, and promoting overall wellness.

• Turmeric: Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It supports liver function and helps the body to detoxify by reducing inflammation and oxidative stress.
• Probiotics: Probiotics are beneficial bacteria that promote gut health and aid in digestion. They can help maintain a healthy balance of gut flora, which is important for proper detoxification and elimination of toxins from the body.
• Detoxifying Herbs: Certain herbs have been traditionally used to support detoxification and cleanse the body of toxins. Consider incorporating supplement herbs such as cilantro, parsley, ginger, garlic, and green tea extract to enhance the detoxification process.
• Magnesium: Magnesium is an essential mineral that supports various biochemical processes in the body, including detoxification

Before starting any new supplement regimen, it’s important to consult with a healthcare professional or your local Hamilton Naturopath especially if you have any underlying health conditions. They can help tailor a supplement plan that is safe and effective for your individual needs during a detox cleanse. So why wait? Start your detox journey today and discover the transformative power of revitalised health and wellness.

Our friends at Hunter Hunter have written an article all about our huge Feburary offer – 50% off an initial consultation!

WRITTEN BY ALICIA POOLE

Are you fatigued and can’t figure out why? Are you struggling to lose kilos, when previously it was easier?

Mullen Health is here to help you, by looking at every aspect of your health – body, mind, and life.

Flourish this February with 50% off an initial consultation booked in February at Mullen Natural Health Centre. This is your chance to kickstart your health and achieve your resolutions for 2024 by getting to the bottom of any of your health concerns.

As an added bonus, you can attend your appointment at any time! Just simply book in before the end of February.

During your initial consultation, you will experience Mullen’s proven method to deliver patient results which has been developed over 30 years of clinical practice.

Starting first with your practitioner analysing your symptoms, they can then offer in-depth testing options to identify the root cause of your symptoms and provide the answers to your concerns.

You will walk away from your consultation with a personalised roadmap leading to better health. And the best part? You now have an expert support team committed to transforming your health.

This offer is an incredible opportunity to become the best version of you – at half the cost!

Let’s play the ‘Naturopath Matchmaker’ and match you with the right practitioner for you. Start by looking at the following symptoms.

Which of these would you say is your biggest health concern? Then match your symptom with your perfect Naturopath match.

A) Eczema, food intolerances, colds, or flus
B) Poor concentration, poor memory, hyperactivity, defiant behaviour
C) Acne, fertility, dermatitis, psoriasis
D) Anxiety, mood swings, hot flushes, irritability, insomnia, bloating, constipation, diarrhea, heartburn, reflux or fatigue, or difficulty losing weight
E) You have seen everyone and been everywhere and still haven’t gotten the results you are looking for

Symptom in A – Your perfect Naturopath match is Belinda Babicci

With decades of experience, Belinda is a knowledgeable and compassionate guide particularly specialising in whole family health from infants through to adults, pregnancy, and beyond.

Symptom in B – Your perfect Naturopath match is Jayne Larkins

Jayne is a true expert in all things mental health and behavioural disorders as well as perimenopause and menopause. If you suspect you have ADHD or have a child recently diagnosed, seeing Jayne can make a difference. Learn more about Jayne here.

Symptom in C – Your perfect Naturopath match is Mikaela Hunt

The newest addition to the Mullen Health team Mikaela specialises in skin conditions and female health. If you want to naturally treat your acne or balance your hormones, Mikaela is the practitioner for you.

Symptom in D? 

Any of the expert Naturopaths at Mullen Health will be able to help you!

Symptom in E – Your perfect Naturopath match is Peter Mullen

Peter is the principal Naturopath at Mullen Health and with over 30 years of clinical practice treating thousands of patients, he has seen it all. Peter particularly transforms the lives of individuals who have been everywhere and are still struggling with ongoing symptoms that no one seems to be able to solve. If your concerns are chronic and complex – Peter is the practitioner for you. Learn more about Peter here.

How to book

Based in Hamilton they offer in-person and telehealth appointments to patients Australia-wide! This February don’t let another year pass by with unfulfilled health goals – book in for your initial consultation at half price and finally flourish in 2024.

Book your appointment online now or call the clinic on (02) 4961 4075.

Smoothies are a great on-the-go meal or snack. They are quick and easy to make, and chances are you probably have the ingredients for a tasty and healthy smoothie right now in your kitchen. 

If you’re already on the smoothie band-wagon, or you’re just now dipping your toes in, you may notice that bananas are a common ingredient in smoothie recipes. This is usually because their creamy consistency is a good smoothie base, and they are pretty easily accessible at your local supermarket. 

If you’ve seen a smoothie recipe that features bananas and, like many others, aren’t a fan – no fear! There are some easy ingredient swaps you can make so you can still enjoy a wide range of smoothies for any day of the week. Here are some easy alternatives to banana’s when making a smoothie:

Avocado

We see a lot of avocado in salads and other savoury dishes but its subtle flavour and creamy consistency makes it a great base for creamy desserts and, you guessed it, a top banana replacement for smoothies! On a nutritional note, avocados are a superfood packed with fibre, vitamins, minerals and healthy fats that may help you feel fuller for longer and reduce your risk of some chronic disease. Stick to about half an avocado per serve as these fruits are quite high in calories. 

Pumpkin or sweet potato

Steam and cool your pumpkin or sweet potato before blending with your smoothie ingredients. The flavours of these nutritious vegetables can be quite strong and sweet so add sparingly to smoothies with more subtle-flavoured ingredients. Try making a pumpkin or sweet potato smoothie with coconut yoghurt, maple syrup, apple cider vinegar and fresh ginger. Yum!

Mango

Some blended frozen mango is such a delicious tropical treat on a hot summer day, so why not add it to your smoothies? With its dense and creamy consistency, Vitamin C and A, potassium and fibre, mango is a winner in any smoothie. Picture a refreshing fruit smoothie with mango, berries and a squeeze of lemon – we can already taste it! 

Chia Seeds 

Try soaking chia seeds in water or almond milk for a few minutes before adding into your smoothie. Depending on your textural preference, you can blend the seeds with your smoothie until creamy or mix through for a more textured consistency. You’ll notice the seeds, whether blended smooth or mixed through, will add a thick, almost jelly-like consistency and are quite filling but with no flavour. Furthermore, , chia seeds pack a healthy punch with lots of omega 3 and protein – pretty incredible for their very small size. 

Silken tofu

Silken tofu is a good dairy-free smoothie addition with benefits of protein and a creamy consistency that will perfectly replace bananas. What’s more? Tofu is tasteless, so it will work great as a good smoothie base with almost any smoothie recipe. 

Cashews

When soaked in water and blended, cashews turn into a dense smoothie ingredient with lots of nutritional benefits, including healthy fats, protein, iron and magnesium. The creamy cashew base will lend a very subtle, nutty flavour to your smoothies. You’ll be looking at about ½ cup soaked cashews to replace a banana in a standard recipe.

Quinoa

While this one might sound a little odd, Quinoa works surprisingly well in smoothies! Simply cook about ½ cup of quinoa in some water and allow to cool before blending to a smooth consistency. Then, add your remaining smoothie ingredients and voila!

 Quinoa is a tasteless, yet nutritious addition. Try blending up some cooked quinoa with almond milk, cacao powder, maple syrup and avocado for a healthy and tasty chocolate flavoured treat. 

If you’re looking for smoothie or juice inspiration, you can read some of our recipe suggestions here.

Mullen Health have a range of other healthy recipes available for right here on our website. Almost all ingredients in these recipes can be substituted to suit you and your family’s tastes and needs, and we’re here to help you! If you have a goal to improve your health and feel better than ever, don’t miss out on a free 15 minute phone consultation with our experienced Naturopaths. You can book by clicking here or by calling our friendly team on 02 4961 4075.

There’s no denying that over the years, our society has become accustomed to working long hours. For many of us, our definition of ‘normal’ is operating at maximum capacity with little-to-no down time throughout the working week.

Maintaining a healthy lifestyle while simultaneously juggling work, relationships and personal commitments can feel like a chore. Often, we find ourselves facing an all-too common cycle; over-committing ourselves to work or others, resulting in a lack of energy and motivation to work on ourselves and ultimately feeling like we just can’t get back on the ‘health wagon’.

Sound familiar?

The truth is, prioritising your mental, physical and emotional health is one of the most worthy and valuable investments you can make in yourself. The good news? You don’t have to make unrealistic commitments or drastic changes to start living a more healthy lifestyle and feeling like ‘you’ again.

In this blog, we’ve shared our top five, easy to achieve tips for how to eat healthy when you’re busy.

1. Routine, not grind

You’ve probably heard the phrase ‘the 9-5 grind’. For so many Australians, working 9am-5pm, five days a week is standard and unavoidable, particularly in the corporate world. While this lifestyle may seem like a grind, there are ways to make it work for you! Implementing and maintaining a daily routine is a fantastic way to take control of your mental and physical health.

Routine looks different for everyone. What’s really important is finding tasks or rituals that help and inspire you to feel in charge of your day. This could be something as simple as making your bed in the morning, spending 15 minutes journaling or meditating, tidying up a common space in your home, or spending some time on your skin care.

Implementing small rituals into your daily routine will help to increase your productivity and ultimately give you back some time to spend doing the things that fill your cup.

2. Achievable exercise

The fitness industry is one of the fastest growing industries in the world. Unfortunately, to the detriment of many, the industry has placed somewhat unrealistic and unachievable expectations on individuals when it comes to physical wellbeing.

When you live a busy lifestyle, fitting an hour or two of physical activity into your schedule every day is just not doable, and that’s ok! Our advice? Make time for up to 30 minutes of movement each day (however that looks for you!) and schedule it into your calendar or diary the same as you would with a work commitment.

Twenty minutes to half an hour of exercise per day is truly beneficial and better than no time exercising at all. A walk during your lunch break, a quick spin cycle before you start your day, or a 30 minute gym class in the evening is more than enough to get your endorphins flowing, your heart rate up and your mood elevated. Want more information on our naturopath for weight loss services? Check out our our what we treat page here.

3. Bulk meal preparation

Planning your week’s worth of meals ahead of time is going to save you time. We’re talking breakfast, lunch, dinner and snacks in between! Whether your daily food intake is a lot or a little, planning and preparing your meals 1-2 times a week is going to help ensure you are consuming a healthy diet, even when you’re pressed for time. Make a list each week of the foods you’d like to eat, sort your groceries and prepare your food, and trust us when we say – future you will be thanking you!

Click here to visit our entire catalogue of Naturopath designed recipes!

4. Watch your water intake

One of the most common things people forget to do throughout their busy work day is to drink water! And many people don’t even realise they’re dehydrated (check out our blog: 7 Reasons you may be chronically dehydrated!) But drinking water is one of the easiest practices to fall into and is so important to your overall health and wellbeing. All you need is a big bottle of water (1L is a great size) next to your computer, in the centre console of your car or in your handbag/backpack to start sipping on that H2O throughout the day!

If you’ve truly fallen out of the habit of drinking water, set yourself regular reminders on your phone or laptop until this job becomes habitual. You may just be surprised at how much extra energy and cognitive function you experience when upping your daily water intake.

5. Ditch the device!

Raise your hand if you’re guilty of mindlessly scrolling on your phone after dark? We’ve all been there. Did you know that screen time before bed can impact your sleep routine and quality? Now, we’re not telling you not to look at your device at all, but practicing less screen time (particularly within the hour before bed) can help clear your mind, increase your quality of sleep and give you more time to spend doing things that bring you joy. You might discover a new book, spend quality time with yourself, or reconnect with your loved ones or housemates by dusting off old board games or getting lost in conversation.

Living a healthy lifestyle when your busy is achievable and doesn’t require major life changes. Often, taking small steps will lead to bigger steps, which will improve your mood, relationships and quality of life.

Have you already implemented some of these tips into your lifestyle? Let us know if our tips have helped you by connecting with us on social media or getting in touch via email!

Our Naturopath’s are experts at helping busy people achieve their health goals! Book in for a FREE 15-minute phone consultation by calling our clinic on 4961 4075 or book online by clicking here.

Our routines are flown out the window when Christmas and New Years turn up. When all is said and done it’s hard to transition from the holiday period back to the work and school grind.  Creating an environment that supports new habits and transitions you back into routine is key to reducing the overwhelm of going back to work and school.

Getting you back on track means streamlining key areas of your life most notably; health, home and self-development (professional & personal). 

Health

To build a strong foundation of health we recommend starting with these two tips to set you up for success:

Booking an appointment in with your naturopath or calling up the herb bar for free to refill your supplement

We also recommend buying a supplement storage container separated by days and filling them up with your supplements for the week and placing them by your kitchen or bathroom sink.

If you’re feeling pretty good but just need to get back into your routine simply phone our clinic 4961 4075 to book in for your FREE 15 minute phone consultation with our expert Naturopaths or to book a full length consultation.  

Meal Prep

Having healthy meals ready to go makes sticking to your health goals that much easier. You can just grab and go on those hectic days and avoid convenience foods. We suggest having:

• 3 lunches worth of meals
• snacks like chopped carrot, cucumber and celery 
• along with other high protein snacks like eggs or peanut butter pre-portioned in containers. 

We also suggest having a large batch of brown rice or quinoa pre cooked and placed in a big container in the fridge. You can make a meal out of just about anything with a little bit of rice, salad, veggies or protein. Think burrito bowls, poke bowls, stir-fry’s and rice salads. Click here for our Naturopath designed recipes.

Home

Nothing is more satisfying than feeling like your house is clean and organised and if you’ve had your whole extended family stay over the holidays, chances are your space is needing a little TLC.

There are two key areas of the home that when organised or tidy will make a world of difference to your wellbeing. They are:

The kitchen

This space is the heart of the home and an incredible hider of food you’ve forgotten about. We suggest as a priority to clean out your pantry and fridge and push all near dated products to the front and group multiples of items together. 

Take inventory when you’ve done this, chances are you actually have a lot more food that you thought and you can come up with a way to use it that doesn’t involve buying extra food. 

An incredible resource for cleaning and organising is Australian mum, Katrina Springer, of ‘The Organised Housewife’ she’s got tons of free resources and plans to tackle different areas of the home and to make the most economical  use out of the food you’ve already got.

The Bedroom

This area needs to be treated like a sanctuary, depending on your living situation we suggest keeping your work outside the bedroom at all times. 

Studies have shown those that bring their laptops and work files home into the bedroom have poorer sleep quality and higher stress levels than those that leave their work items in a home office or desk outside the room.

Decluttering your bedroom and keeping it super simple just for bedtime only means after a long day at work you can come home to a space specifically designed for rest and relaxation..

Development – Personal & Professional

2022 was labelled as ‘The Great Re-Evaluation’ as millions across Australia re-considered their careers and the type of work they do. 

A great way to look back on the year that was and also set yourself up for positive development in 2023 is completing what’s known as the ‘Year Compass’. This free booklet can be printed out or completed digitally. 

It highlights what worked last year and what didn’t, whilst allowing you room to grow into the person you want to be in 2023.

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We promise you that if you set out on the tips above you’ll be on the right track with help just a phone call away. If true health and wellness is a goal for you in 2023 please contact our care assistants on 02 4961 4075 to get you booked into an initial consultation, you won’t regret it.

From all of us at Mullen Natural Health, we wish you a great year for you and your family in 2023.

As the holiday season rolls around, boozy Christmas party lunches, long nights and endless celebrations are the norm for almost all Australians. And whilst consuming large amounts of alcohol is common for many people, is it healthy? And if not, how much is too much?

The digestion of alcohol and why it matters

20% of alcohol is absorbed through the stomach and 80% through the small intestine. Some alcohol is also eliminated without any changes from the body in your sweat, breath and urine. 

Once absorbed, the alcohol usually ends up in your liver where it undergoes a chemical process of detoxification. The chemical process to detoxify alcohol is a tricky one for the body, and actually creates some collateral damage in the form of oxidative stress during the clean up process. 

Oxidative stress is a drive for all chronic health conditions and accelerates the aging process.

During the detoxification of alcohol metabolism of other products including, hormones like oestrogen, testosterone and cortisol is also impaired. Meaning you have a build up of other chemicals that should’ve been detoxified before alcohol arrived on the scene. 

Is there a healthy level of alcohol to drink?

Reducing your alcohol consumption even just a little bit will make a world of difference for your health.

However when we look at the research of how much alcohol a person can drink consistently before the long term physical or mental symptoms start to show it’s around the low – moderate drinking consumption range.

Low-Moderate drinking is loosely defined as: 1-2 standard drinks per day. With the results being the same if you drank 7-11 drinks divided across each day of the week or just over the weekend. 

However even this low-moderate consumption of alcohol is associated with:

• Increased levels of stress even when we’ve stopped drinking
• An increased risk of breast cancer – thought to be due to the livers inability to detoxify oestrogen and other hormones when alcohol is present 
• An increased risk of oral and upper gastrointestinal cancers
• Significant disruption to the gut microbiota due to alcohol’s antibacterial action
• Mood disturbances – depression, anxiety, trouble focusing, changing moods, outbursts, impulsivity, low motivation and drive
• Increased risk of developing cognitive diseases

The more you drink the more likely and severe these effects will become.

Does this mean I shouldn’t drink anymore?

I’m a big believer that moderation is truly the key when it comes to alcohol. Having 3-4 alcohol free days each week and allowing yourself 1-2 drinks on the weekend will make a huge difference! 

Some easy tips to help you transition to less alcohol can be things like swapping 1 or 2 drinks on your night out for a soda and lime in a short glass. Most people will assume it’s vodka, lime and soda, and is a great refreshing drink to have in your hand during social drinking events.

Planning your night out, becoming the designated driver or having a glass of water between each drink are some other little ways to create a balance with alcohol. 

Alcohol is a coping mechanism for many, and it doesn’t have to be on the list of things to cut out completely but instead enjoy in moderation with plenty of additional support like supplementation.

During the holiday season you can minimise and counteract the effects of alcohol consumption by promoting- the health and diversity of your gut flora and by activating the ‘rest and digest’ part of your nervous system. 

Supplements like:

• Probiotics
• Antioxidants
• Adaptogenic Herbs
• Calming teas like our stress less tea

Are incredible ways to significantly counteract the unwanted effects of alcohol. Practitioner grade supplements are best because they are scientifically proven to create results and contain ingredients you can trust.

If you’d like to support your body this holiday season with great supplements you can book a FREE 15 Minute phone consultation with one of our Naturopaths by clicking here or calling 02 4961 4075.

Menopause literally translates to stopping menstruation and occurs when a year has passed since the last menstruation in women over 40. Blood tests at particular times can also be used to diagnose menopause which is worth mentioning to your Naturopath if you’re thinking you may be entering this phase. Below we discuss different natural menopause treatment to help ease into the transition.

During menstruating years women have a fluctuation of many hormones notably oestrogen and progesterone. At menopause these hormones rapidly flatline allowing other hormones like follicle stimulating hormone (FSH) and luteinizing hormone (LH) to rise in their absence. This change in your hormonal profile is what causes the hot flashes, low mood, vaginal tissue changes, fatigue, and low libido.

Not only does oestrogen and progesterone’s absence cause unwanted symptoms but these hormones are also responsible for maintaining bone density and muscle strength. Both of which are an important factor influencing all-cause mortality (your chances of dying at any time).

Three key areas of focus are required for menopausal women to reap the benefits of a healthy, mobile life well into your senior years.

1.   Slow the hormonal decline

The drop off oestrogen and progesterone are inevitable, but naturopaths have a few tools to prolong their synthesis and make the menopausal transition like getting into a warm bath not an ice lake.

Various herbs contain phyto-oestrogens, and our naturopaths can create an individualised formula that helps promote hormone balance. Many women report after using herbal medicine a significant reduction in menopausal symptoms, particularly around mood, fatigue, libido, and hot flashes.  

2.   Optimise nutrition to protect bones and metabolism

A menopausal diet will focus on increasing nutrition to protect the bones and cardiovascular system.

3.   Increase bone density with regular strength training

You can increase your calcium all you want but calcium will not move into the bone without being told to. And the best way to tell calcium to move into the bone is by weight bearing.

When the bones are underweight, they will recruit calcium and other minerals to adapt to that increase in load.

A plethora of studies have concluded that bone density and muscle strength is one of the single most important factors for longevity and independence in your senior years. You lose up to 10% of your bone density in the first 5 years of menopause significantly increasing your risk of a serious fracture.

Weightlifting is the single most important exercise activity for women over 45 and should be done at least 2-3 times per week.

Whilst weightlifting can be done in a gym setting, an abundance of exercise videos specifically for osteoporosis prevention can be found on YouTube.

The menopausal transition is notorious for problematic symptoms and rapid bodily decline, but it does not have to be that way. If you are over 45 speak with one of our qualified practitioners about hormone testing, optimising your nutrition for healthy ageing, and medical-grade herbs.

Contact us now to discuss our natural menopause treatment in more detail, you can book an appointment by phoning the clinic on 02 4961 4075 or booking online.

Do you suffer from reflux or heartburn? Mullen Health are experts in how to reduce reflux and heartburn with a naturopathic approach. Reflux, heartburn, burping, nausea, indigestion, bloating; all of these symptoms are signs that your digestion may not be working as effectively as it should. If you experience any one of these symptoms I want you to take a moment and think about how often they occur. Are they sporadic, occurring only when you eaten specific foods? Or are they persistent, and it doesn’t matter what you put in your mouth you know you’ll feel the effects of it soon enough? Reflux medications are one of the most common digestive medications prescribed today and the role of these medications is to actually lower stomach acid. The theory is by lowering stomach acid symptoms will resolve, however, often what I notice in clinic, is once a person starts on reflux medication, they soon can’t live without it and are gradually increasing their dose. Their symptoms haven’t resolved and they are now reliant on reflux medications.

What if I told you that those medications are actually doing the exact opposite of what is needed? That in actual fact, your stomach acid may already be too low, which is what first ignited the reflux, heartburn and indigestion?

There are three parts implicated in these symptoms; the oesophagus, the lower oesophageal sphincter (LES) and the stomach and they work like a forward moving pump. Food goes down your oesophagus, the LES pushes it through into the stomach, the stomach contracts and relaxes to break down food using digestive acids and enzymes before moving it along into the small intestine. GORD (gastro oesophageal reflux disease) occurs when the LES fails to function correctly, allowing the contents of the stomach, including acid and gas, to pass back through into the oesophagus causing symptoms. In healthy adults it takes approximately 45 minutes for stomach acid to drop to a certain pH to stimulate digestion, unfortunately as we age this time lengthens. Additionally, diet and lifestyle factors can also impact how effectively stomach acid is produced and how long it takes to be produced.

Factors causing reflux and heartburn 

• Low stomach acid – this can be caused from so many things (see list below) but it really is the common reason for reflux and heartburn. To resolve this symptoms we first need to understand the cause of low stomach acid
• Stress – there is a reason why our parasympathetic nervous system is also known as rest and digest state, because when we’re stressed (physically or mentally) our body goes into survival mode and digestive processes slow right down, because digesting food is not a priority
• Medications – certain medications will cause or worsen symptoms by either reducing stomach acid, or aggravating the tissue of the oesophagus
• Food – fried food, processed food, coffee, spicy foods, fatty foods such as meats and cheese will all exacerbate symptoms of reflux. Diets that consistently favour these types of foods will also induce indigestion and heartburn if they aren’t present already
• Nutrient deficiencies – Zinc and B vitamin deficiency can cause symptoms as they are required for optimal stomach acid production. Additionally, chronic impaired digestion can cause deficiencies in B12, iron, vitamin C and vitamin D, among other essential nutrients
• Age – digestive capacity reduces as we age
• Smoking and alcohol consumptom
• Drinking with meals – dilutes digestive enzymes and acids inhibiting food breakdown
• Pathological conditions – Candida overgrowth, Small Intestinal Bacterial Overgrowth
• Functionality – if chronic indigestion and reflux has occurred and a person has consistently relied on medications to lower stomach acid, the LES may have become lazy causing faulty functioning of the valve itself

Tips to support digestion

• Chew well and eat slowly – notice do you have saliva on your tongue? Is breath slow and steady? These are all signs that your body is ready for digestion and remember digestion begins in the mouth, your stomach does not have teeth. Stop to enjoy your food and chew well, eating slowly.
• Avoid drinking with meals – aim for fluid 15mins before or 60mins after eating, if you’re reaching for a sip of water it may be that you’re not chewing slowly enough or that you weren’t initially ready for food!
• Have bitter foods with your meal – this may mean you start your meal with a small salad of bitter leaves (rocket, radicchio, dill, mint) and a squeeze of lemon or lime juice. Bitter foods send a message to your stomach and stimulate the digestive enzymes and acids.
• Have a shot of apple cider vinegar (diluted in a small amount of water) 15mins before meals, additionally you can use apple cider vinegar as a dressing on your salads and meals
• Sit down to eat, avoid multi-tasking – eating food should be a mindful practice and time to slow down and check in with yourself. If you’re eating on the go your body hasn’t received the signal its time to rest and digest!
• Consuming smaller, more frequent meals can also assist in efficient digestion of food
• Opting for a wholefood plant heavy diet to reduce gastric inflammation and support microbiome diversity will also aid overall digestion of food
• Herbal teas such as ginger, lemon balm and chamomile can help alleviate digestive discomfort post meal
• Gentle exercise such as walk after meals can aid digestion

Reflux and heartburn getting you down? Tried some of the tips below and you’re still suffering discomfort? Why not give the clinic a call 02 4961 4075 and speak with an experienced gut health practitioner on how to reduce reflux and heartburn. We’re here to help and we’re here to remind you that eating should be fun and enjoyable!

Yours in health,

Samantha Wilson

We see an array of tummy complaints in children and babies everyday in the clinic; some of these include colic and reflux. Whilst for the most part, these conditions are fairly benign, they can cause fussiness and irritability in babies, and a lot of worry, distress and lost sleep for parents. We cover natural reflux and colic treatment in more detail below.

Colic is defined as frequent and prolonged crying in an otherwise healthy infant, typically within the first 3 months of life. It is identified using a rule of 3’s: inconsolable crying for more than 3 hours a day, more than 3 days per week, for more than 3 weeks. These babies are otherwise healthy, eating well, and growing as they should, however colic can be distressing and frustrating for parents, as these babies cannot be consoled and there is usually no obvious reason for their discomfort.

Symptoms you may notice if your baby has colic include:

• a high-pitched cry or a scream that rocking or soothing does not relieve
• tension such as pulled up or stiffened legs, clenched fists, stiffened arms, arched back
• red or flushed face
• fussiness, even after crying has stopped
• a predictable pattern, usually worse in the evening

Reflux is common in babies, especially after they have fed. For the most part, this is because their digestive system is still developing, and the muscle at the entrance to the stomach is not yet strong enough to keep the stomach contents where they belong. Instead, they come back up into the esophagus or the mouth. This does not usually cause pain or any issues with weight gain, and for the most part, it is a completely harmless condition that babies grow out of as their digestive system develops.

It is important to note, however, that occasionally reflux can have associated complications like gastro-osophageal reflux disease (GORD). It is always best to have your child checked over by a medical professional who can give you an accurate diagnosis.

Many factors can contribute to these types of tummy complaints, which is the reason Naturopathic reflux and colic treatment can be so useful. We consider all variables of diet, lifestyle, and health history of both the mother and child to identify these contributing factors. Once they have been identified, they can be addressed, and the baby’s symptoms closely monitored to track their progress and watch for other clues that may be useful. The good news is, most cases respond quickly to some simple changes, setting up good gut health moving forwards. As we know, many health issues begin with the gut, so ensuring your child has the best gut health possible is one great way to ensure they are as happy and healthy as they can be.

Prebiotics and probiotics get thrown around interchangeably on social media, in conversation, even website articles but they are actually two very different things. Whilst they’re both very beneficial to our health, arguably, one may be more important than the other and below I’ll explain why. 

What is the microbiome?

The human gut microbiome is a collection of trillions of microorganisms; consisting of bacteria, viruses, fungi and yeast. The most predominant microorganisms are bacteria mainly because they are so diverse and abundant in our gut. Whilst the gut microbiome is probably the one you’re most familiar with, the human body actually has many micro-communities; for example the skin, the mouth, the vagina, to name a few; all of which are separate to but heavily influenced by the gut microbiome. Most of the microorganisms of the gut have beneficial properties, but in the right conditions some of these microorganisms can become pathogenic and lead to disease. Every person has their own unique microbiome that is influenced by genetics, environment, diet and lifestyle and even stress. Read on as we discuss the difference between prebiotics and probiotics.

Probiotics

Let’s start with the most ubiquitous; by now I imagine you have at one point in your life, tried a probiotic, it may have been in the form of a capsule or at the very least yoghurt. Probiotics are live strains of carefully selected microbes; utilised for their effect at benefiting health. Probiotics can come in a supplemental form such as a capsule or powder, or as a fermented food such as yoghurt, kefir, kombucha, sauerkraut and kimchi. Keep in mind that food probiotics are not the same thing as supplemental probiotics and if you’re consuming ‘commercial food probiotics’ that have been pasteurised or heated; then they’re actual probiotic effect is negligible, homemade or raw is always best when it comes to probiotic foods. Supplemental probiotics are useful when there is obvious dysbiosis (an imbalance in good and bad bacteria) in the gut; this could be caused by medications or antibiotics, chronic illness, poor digestive function, diet and stress. Specific strains of probiotics have been studied and are well-documented at treating conditions such as infectious diarrhoea, respiratory tract infections, eczema, UTI’s and so much more. Quality probiotics (practitioner only supplements prescribed by a qualified health practitioner) are useful in these instances because they administer targeted strains of microorganisms that help to reestablish and manipulate the microbiome by competing with pathogenic bacteria. They displace those nasty bugs and prevent them from multiplying; they stimulate immune function; vitamin synthesis and absorption; reinforce the gut barrier and regulate metabolic processes (such as cholesterol absorption and glucose metabolism). 

Prebiotics

Food is medicine; and prebiotic foods may be one of the most powerful medicines. Why? Prebiotics are very cool, they are non-digestible food particles that usually come from dietary fibre and they work to feed beneficial bacteria, helping the good guys to proliferate and keeping the bad guys at bay. “Prebiotics” and “dietary fibre”, are two terms used interchangeably, however they are not the same thing: prebiotics can be dietary fibre, however not all dietary fibre are prebiotics. The most significant difference between these two terms is that dietary fibre will feed the majority of the microorganisms residing in your colon; however, prebiotics are fermented by and feed very specific strains of colonic bacteria. These bacteria have been studied extensively for their health promoting effects. Whilst, I would encourage ALL my patients to eat more dietary fibre, we should also be including at least a small amount of prebiotic foods into our daily diet too! Interestingly, irritable bowel disease (IBD) is associated with a reduction in some gut bacteria and an increase in gut mucosal inflammation, and most GIT disorders such as IBD and IBS, develop in areas of the world with a low intake of prebiotic foods. Whilst the optimal intake of dietary fibre is 30g per day (click here to see what this looks like); the ideal amount of prebiotic foods is about 15g, any more than this can lead to lower GI symptoms of bloating or gas due to the fermentation process of these foods. If you’re new to prebiotics or suffer from IBS-like symptoms I would recommend you start small with your prebiotic foods and gradually increase as time goes on. That’s why working with a qualified Nutritionist or Naturopath is recommended, as too much of a good thing can lead to bloating! 

So what is a prebiotic food? You’ll be happy to know that you will have most of these things on hand already!

• Garlic
• Onions, leeks
• Asparagus
• Oats
• Green bananas
• Apples
• Jerusalem Artichokes
• Nuts
• Seaweeds and microalgae

Want to know more about gut health or how prebiotics and probiotics can help you? Phone the clinic on 02 4961 4075 to book a free mini phone consult. 

Yours in health,

Samantha Wilson

It’s the most wonderful time of the year….. Right?! Christmas and the New Year is a time of celebration, a time to relax, let your hair down and spend time with loved ones. It can also be an overwhelming and stressful time of year. Many events to attend, lots of family and friends to visit, copious amounts of food to be eaten. It’s often during this time that you put your own needs to the side, whilst you’re keeping everyone else happy. With that in mind, I’ve put together a Festive Season Survival Guide – guaranteed to get you through the holidays with your health and happiness intact.

Party in moderation

We’ve been in lockdown for what feels like an eternity, so it’s only natural you want to let your hair down and celebrate. It’s also that time of year when the invitations to parties start rolling in. It can get exhausting!

Parties are fun! Why? Because they are full of overindulgence – abundant food and drinks and good times.  Whilst it is tempting to say Yes to every invite, now is the time to be picky with your RSVPs. You’ve already come so far on your health journey, being selective with the parties is helpful to stay on track with your goals.

Aim to eat regular meals, even if you are planning on attending a Christmas party in the afternoon. Skipping meals and then arriving hungry at a party will lead to over indulgence. Alternatively, if you know dinner is being served at the party opt for a nutrient dense snack such as Chick Fritters or Vanilla and Macadamia Chia Pudding. 

Alcohol in moderation – if drinking in moderation is something you struggle with, aim to have a glass of water between drinks or alternate your alcoholic beverages with sparkling water with a dash of fresh lime or orange. Another tip is to bring your alcoholic beverages with you, then you’re in control of what type of alcohol you drink and how many you have.

Move your body – everyday! 

During this time of delicious food and overflowing drinks, the first thing that slips is usually exercise. You’ve been a great flow of moving your body every day for months and then suddenly it feels as if there is no time or energy left.

Despite being out of your normal routine, making time every day to move your body will help keep you on track for your health goals whilst also benefiting your mood during these crazy few weeks, as we all know Christmas is exciting but it can also be mentally exhausting.

Meeting up with friends? Skip the pub or the backyard barbeque and instead opt for a bush walk that ends with a swim at the beach. Why not grab your family or friends and play a game of tennis? Alternatively, organise a picnic that includes an assortment of games that will get the whole family involved.

Plan your food

One of the most common things we hear in the New Year is how patients have “slipped” or “been bad” during this time of year. They’re hesitant to jump back on the scales assuming they’ve put on weight or come into the clinic with GIT symptoms returned. I am telling you right now, it does not have to be this way. You can still enjoy Christmas, but it doesn’t have to be at the expense of your health.

If you’re a patient of ours by now you will have some understanding of what foods help you and what foods hinder you. If you’re unsure, opting for a wholefoods, plant heavy diet is my advice. This doesn’t mean you have to miss out on delicious food this festive season, instead use your newfound knowledge to your advantage.

For weight loss – keep in mind that food is energy. We need it to keep us functioning. On Christmas day, don’t waste your energy on junk food. Skip the dips and nibbles and what for the main event, focus on filling your plate with delicious salads and veggies, rather than overfilling with breads and snacks. Alternatively, if you know it’s going to be less of a meal and more of a snacking event, opt to bring some options such as the Life Changing Crackers with Beetroot Dip. Choose one or two treats that you would like to partake in, and stick to those. Enjoy, and then get back on the healthy bandwagon for the rest of the holidays.

For the rest of the holiday period, you don’t need to be as strict as you normally would, but it doesn’t mean you throw caution to the wind and forget all you’ve learnt. Eating out regularly? Choose restaurants that you know make wholesome food or most places these days do a great salad option, allowing you to add your protein of choice. Alternatively, stick to your routine but allow yourself some extra fun days where you have pizza with the family on a Friday night, or takeaway Thai on a Sunday when you don’t feel like cooking. Remember, if you slip up, don’t give up altogether. Enjoy the meal, notice how you feel after and aim to eat a better next meal. One bad meal doesn’t make a bad diet, just as one good meal doesn’t make a good diet.

Lastly, Christmas is never perfect, often it’s far from what we plan it to be, so it is understandable if you feel let down or disappointed. If you notice you begin to feel this way, remember this time of year is about spending time with those you care about, everything else is a bonus!

From the team at Mullen Natural Health Centre, we wish you a healthful and happy festive season!

Have you heard of the gut-brain axis? Perhaps you’ve been told that your gut is your ‘second brain’? Have you ever noticed a connection between your digestive symptoms, think IBS, heartburn, bloating, diarrhoea, constipation, or nausea, are closely correlated to your mood or mental health symptoms? Well the GAPS protocol may be for you.

One of the first things we discuss with all of our patients here in the clinic is their gut health. We like to find out what is going for them currently and what their history of gut health has been like. Even if a patient has come in for something that appears unrelated to their gut, we deep dive into their digestive health to explore what might be causing their other physical and emotional symptoms. Why? Because all disease begins in the gut!

The GAPS protocol is an abbreviation for Gut and Psychology Syndrome and is a very specific healing program developed by neurologist and nutritionist, Dr Natasha Campbell McBride. The protocol was initially developed to treat Autism in children, and whilst most of the research is focused on Autism, over the last twenty years, practitioners all over the world have used this method to help countless patients heal their digestive issues which in turn has helped improve their mental health and emotional wellbeing.

How it works?

First, lets take a step back and discuss the purpose of our gut. A healthy functioning digestive system is home to trillions of bacteria. It is estimated that we have up to 5kg of tiny microbes in our body and that 90% of these bacteria reside in our gut. The digestive system along with this tiny microbial community are responsible for digestion of food and absorption of nutrients, neutralisation of toxins, and synthesis of vitamins, hormones and neurotransmitters. Our gut is also ground zero for our immune system and without a well-functioning digestive system and microbial community we begin to see cracks in our immune function. The delicate balance of microbes is easily upset by stress, alcohol, diet, medications, chemicals in food and drink, environmental toxins and so much more. When this happens gut flora becomes imbalanced and pathogenic microbes impair digestion and absorption of food, leading to damage to the gut wall lining causing ‘leakiness’ and allowing toxins and undigested food to enter the bloodstream, resulting in an inflammatory response. Pathogenic microbes can also cause toxicity in the gut leading to dysfunction to hormone and neurotransmitter production and malabsorption of nutrients, all of which are required for mental wellbeing. There is growing evidence that gut dysbiosis and inflammation of the gut is connected to mental health conditions such as anxiety, depression, ADHD, schizophrenia and autism and that resolution of gut flora imbalance, healing digestive symptoms and improving nutrient absorption can improve emotional and neurological symptoms.

GAPS Protocol

The main underpinning of the GAPS protocol is based on eating wholefoods that are nutrient dense and easy to digest. The GAPS diet removes all processed and refined foods and is heavily based on traditional diets from around the world, with a focus on home cooked meals using natural wholefood ingredients. The restoration of gut health is through a food as medicine approach, as the diet focuses on foods that maximise absorption of nutrients but also repair and optimise gut function. The GAPS diet does this by healing and sealing the gut wall lining, rebalancing gut flora, support the immune and endocrine systems, facilitate vitamin and neurotransmitter synthesis and normalise the digestion of food to ensure we are able to absorb maximum nutrients.

The GAPS protocol is a targeted approach to restoring gut health and promoting mental wellbeing, but it isn’t the only approach. If you feel you may benefit from improving your digestive health, whether that be through the GAPS protocol or a more personalised approach, give us a call 02 4961 4075. We would love to help!

This month we are focusing on the importance of Omega 3 for our overall health and wellbeing. Omega 3 is one of those nutrients that really is so important for our whole body functioning. Now, if you’re new to Omega 3, I recommend you jump over and read our blog from earlier this month – The Benefits of Fish Oil. In this blog we discuss the importance of Omega 3, along with factors affecting our individual need for essential fatty acids and common misconceptions about fish oil.

Did you know 4 out of 5 Australians are not meeting their Omega 3 requirements? That’s 80% of people! Supplementing fish oil as a general rule is a great idea, however rather than guessing your individual requirements there is a way to find out your very specific needs for Omega 3 and it’s as simple as a finger prick test!

Our team put it to the test! 

The small drop of blood taken from a finger prick test can tell us so much about your Omega 3 status. The test itself measures the total fatty acids in your red blood cell membranes and then looks at the percentage of EPA and DHA (omega 3 fatty acids). This snapshot is reflective of the last three to four months, or the life of a red blood cell. Ideally this percentage of EPA and DHA should sit between 8-12%.

Now you may be thinking, that’s a pretty low percentage, seems easy to achieve! That’s where you’re wrong. The team here at Mullen Health are a pretty healthy bunch, you just need to visit us during lunch time to smell the delicious aromas seeping out of the clinic kitchen or visit our social media pages to see the colourful and diverse creations we’ve thrown together. Lunch time for us always involves a discussion about what we’re eating and often recipes and ideas are swapped amongst us. So, we thought we’d put the Omega 3 Index to the test and see how healthy we all really are and well, we were shocked. Some results were very, very, low, much lower than we anticipated. Others were reasonable but not ideal, sitting below the reference range even though the owners of these results ate Omega 3 rich fish regularly. But the most shocking result was from our Naturopath Yvonne, and not because it was a bad result. It was actually the best, by far! You see Yvonne had completed the Omega 3 Index a year earlier, which gave us great insight into the validity and accuracy of this test. Yvonne eats a lot of fish, every single day, without fail at least one meal a day, contains fish. At the time of testing in 2020, Yvonne was eating fish every day PLUS taking a quality Omega 3 supplement and her results were an admirable 10.66%. Fast forward a year and Yvonne’s diet remained the same, still fish heavy, but she had stopped taking her fish oil supplement, knowing that her levels were really good. The latest test showed that she had dropped to 8%, whilst still within range it did highlight to us as a team that her diet alone was not able to sustain her individual Omega 3 requirements.

In an ideal world we would be able to meet our daily Omega 3 requirements simply through the food we eat, sadly this isn’t the case. We’re all unique, we all live in a modern environment that places an unnecessary toxic burden on us and we’re all subject to different factors that determine how much Omega 3 we need to function optimally. What this exercise taught us here at the clinic, is that even the healthiest bunch, with access to current evidence-based nutritional information can still benefit from a little helping hand by way of supplementation and that there is no one size fits all approach to treatment. We’re all individuals and we all require our own personalised approach to healthcare. It also showed that every single one of us could benefit from some fish oil to improve our Omega 3 levels!

Why test Omega 3?

Omega 3 is crucial for overall health, ageing and longevity. In a nutshell it is imperative to have optimal Omega 3 levels for a long, happy and healthy life. Here’s some more reasons why Omega 3 is so important:

• Crucial for brain health to support brain function, cognition and memory
• Potent anti-inflammatory; reduces oxidative stress and improves cellular function through gene expression
• Improve cardiovascular health through anti-inflammatory properties
• Important for foetal development during pregnancy and has been linked to a decrease in immune response in infants, particularly relating to allergies
• Reduce joint pain and stiffness in inflammatory conditions such as Rheumatoid Arthritis and Osteoarthritis
• Enhances visual development and eye health

What else does the Omega 3 Index test? 

We love the Omega 3 Index test because not only does it look at your level of EPA and DHA in your blood cells, but it also looks at your entire fatty acid profile. This means it looks at the good fatty acids, but also the not so good ones.

• Omega 6: Omega 3 ratio – the ideal ratio is 3:1 to 5:1; however due to the industrialisation of food increasing our consumption of Omega 6 (plant oils) the delicate balance has been tipped to be closer to 10:1 to 20:1. Promoting inflammation and prevalence of chronic disease
• AA:EPA ratio – arachidonic acid (an Omega 6) to eicosapentaenoic acid (an Omega 3) ratio is helpful because both fatty acids have the ability to cause a lot of changes in the body. Different levels of these fatty acids can affect processes that impact inflammation and overall health
• Trans fat index – trans fats are found in hydrogenated oils (usually found in processed foods) and some meat and dairy products. Ideally, we want this number to be below 1% as trans fats are associated with poor outcomes and heart disease
• Individual fatty acid level – This is a complete breakdown of 24 individual fatty acids in your blood. This marker gives great insight into diet and health

Think you could benefit from testing your Omega 3 Index? Curious about your fatty acid profile? Phone us on 02 4961 4075 and book an appointment for the Omega 3 Index. This simple test will give you great insight into your overall health and help us tailor your treatment to your specific needs!

Yours in health,
Samantha Wilson

Mindfulness and meditation, two words that have become synonymous with optimal health and wellbeing in recent years. These two words are more common in everyday conversations than ever before, but what do they actually mean? They are used interchangeably a lot of the time, and whilst they are closely related they are two very different things. If you visit us in clinic, whether that be for a comprehensive consult or a free mini consult with The Herb Bar, you have probably had meditation and/or mindfulness mentioned to you or even added to your treatment plan, because here at Mullen Health, we take both things very seriously.

What’s the difference?

Mindfulness is quality of thought. Confused? Let me explain. Mindfulness can be done anywhere, anytime, and in a perfect world we would be mindful every second of every day. To be mindful is to slow down the mind, to focus on the present moment. It is paying attention and noticing where you are, what you are doing and what is around you. There is no thought of the past or future, which let’s be honest, is when our stresses and anxiety start to creep in.

Most people live every day with their minds racing, with their brain on autopilot. Planning for the future, dwelling over past events, rushing through the day to day in a monotonous routine of tasks and responsibilities. To be mindful does not stop you from going about your day, to be mindful is to slow your thoughts down, to recognise what you are doing in that moment. You actively engage all of your senses to bring attention to the task at hand rather than allowing the mind to wander. You can be mindful as you make a cup of tea or do the grocery shopping or evening playing with your kids.

Meditation on the other hand is a practise. It is allocating time out of your day to quiet the mind, to train your attention and awareness. Meditation can be as simple as taking a few minutes to sit in silence, quietening the mind and focusing on your breath. Meditation practices began in Eastern religions, and there is not one perfect way to meditate. All meditation techniques have four elements in common – a quiet location with minimal distractions, a comfortable posture (usually sitting up with a straight spine or lying down with a flat back), focused attention (through either a mantra or breath work) and an open mind (letting the world continue around you, no judgement towards self if your mind wanders).

There are thousands of guided practices through apps, online videos and even in person classes and workshops, that take you through the steps of meditation and teach you different techniques. The beauty of meditation, is that it is a mindfulness practise and it teaches the individual to develop mindfulness that can then be used throughout the day.

The benefits

Where to begin?! There are so many benefits to your body and mind when it comes to meditation and mindfulness. Thousands of scientific studies have been conducted on the effectiveness of these practises. By incorporating these techniques into the everyday you increase calmness, physical relaxation, improve psychological balance and resilience, and enhance overall health and wellbeing but the benefits don’t stop there.

• Research has shown that a consistent meditation and mindfulness can significantly affect the following:
•  Reduce pain and improve pain response and quality of life for those suffering with chronic pain
• Lower blood pressure in those with hypertension or at an increased risk of developing high blood pressure
• Can help with psychological distress, anxiety, depression, anger and hostility and improve coping ability towards these states
• Can reduce the severity of irritable bowel syndrome symptoms
• Preliminary research has shown that meditation can reduce the incidence of flareups relating to stress, in those suffering from ulcerative colitis
• Improve memory
• Improve sleep and greater reduction in insomnia

The beauty of these practices is they are completely free, can be practised anywhere, anytime, and there are no side effects, only profound benefits!

Where to begin?

Mindfulness – the five senses
Mindfulness can be practised in any moment of the day, the more mundane and routine the better. The aim is to bring your mind back to the present moment, to stop thoughts from racing. Bringing awareness to your five senses is a perfect technique to practice mindfulness.

Here’s an example when making a cup of tea:

1. Listen to the sounds around you, as the kettle boils, to the sounds of your home or office, what can you hear?
2. As you pour the boiling water over the tea, watch as the colour of the tea seeps out from the teabag or leaves, notice as the tea brews the richer and darker it becomes.
3. As the tea brews can you smell the fragrance of the herbs or leaves as they steep in the boiling water? Do the aromas remind you of someone or something? What herbs can you smell?
4. Feel the warmth of the cup as you pick it up, notice the warmth radiate through your palms, how does this make you feel? Does tea comfort you? Is it familiar to you?
5. As you sip the tea slowly, notice the flavours, what can you taste? Savour the mouthful before swallowing to savour the taste of the tea and flavours.

This simple act only takes a few minutes but those few minutes of peace and quiet allow your mental and physical body to become calm. You can then move on to your next task with a clearer, more focused mind.

Meditation – follow your guides

The easiest way to begin meditation is to firstly, make it a priority in your day. Set aside 15 to 30 minutes each day, either morning or night, to really practice. I would encourage you to set yourself a realistic goal (ie: 15minutes, every day for two weeks), the more consistent you are (even if it’s just five minutes a day) the better you will feel and the more you will notice the effects.

Next, I would recommend you finding a guided meditation that resonates with you. Guided meditations take you through steps of slowing down your mind and focusing on your breath. They are a great way to introduce yourself to meditation and to explore different techniques that you might enjoy. There are few ways to get started:

• Download an app like Insight Timer, Headspace or Calm
•  Search meditation on Spotify or Youtube
• Head over to Facebook – the wonderful Petrea King, from the Quest for Life Foundation, offers a free group meditation every Monday night via her Facebook
  page. This is a great opportunity to explore meditation with a true expert, from the comfort of your own home. Click here to join the group!

Now get comfy – it’s time to settle in and zone out!

Yours in health,
Samantha Wilson

Our skin, the largest organ in the body, plays a major functional role in keeping us healthy and safe. It provides us with protection, allows us to feel and sense things, synthesises and stores nutrients (I’m looking at you vitamin D and fat soluble vitamins!) and keeps our body in a happy state of homeostasis. Our skin well, it’s pretty incredible. 

Disturbances in our inner health are very commonly seen on our skin. Acne, psoriasis, eczema, rashes, even a dull lacklustre complexion – these are all signposts from the body, sending us a message. Clever beauty marketing has us thinking that if we just invest in that particular cleanser, team it with the very expensive moisturiser, oh and don’t forget the magical serum and hello perfect skin! Whilst these products will make you feel special and fancy, they won’t actually get to the root of what’s triggering your skin issue. For that, you will need to look inside. 

The gut connection

A healthy functioning digestive system is imperative when it comes to good skin health. By now it is no secret – ALL health begins in the gut. When our gut function is compromised we notice it and depending on our individual constitution and predispositions, symptoms will manifest differently for everybody. When it comes to symptoms of the skin, systemic inflammation, stressors and intestinal dysbiosis (otherwise known as imbalanced gut bacteria) can lead to epithelial permeability (also known as “leaky gut”). This “leakiness” allows antigens and toxins to break through the intestines, stimulating the immune system and activating an inflammatory response. Skin conditions like acne or eczema, and to some degree psoriasis, can often be the first sign that there is something wrong internally and whilst we tend to fixate on what we can see, resolving gut dysfunction is the best way to get on top of your skin health. 

When our digestive system is happy it’s like a well-oiled machine, everything flows, including our elimination pathways, however, when there’s a kink the whole ecosystem is disrupted. Poor digestive function adds extra pressure to our liver and kidneys, the precious organs that filter out toxins and hormones. These elimination organs are then unable to perform their job efficiently meaning that those toxins and hormones that were meant to be excreted are now re-circulating the body, triggering a whole host of symptoms and more than likely causing skin to react! 

Hormone balance

Did you know acne is the most common skin condition treated by health practitioners? And in many cases the development of acne is due in part to hormones, particularly androgens.

Androgens are conventionally labelled as male sex hormones, however, all bodies, regardless of sex produce androgens. You’re probably familiar with the most common one, testosterone? When there is an excess of testosterone circulating the body our sebaceous glands (our pores) are stimulated to produce more sebum (our natural oil). This excess of oil then begins to clog pores, increasing the risk of bacteria causing acne. And whilst a fancy oil free cleanser may make your skin feel lighter and a little less shiny for about 30 minutes, unless you address what is driving this excess oil production the acne will persist. 

So what causes an androgen surge? Events such as puberty or stopping hormonal contraceptives (particularly the pill) and conditions such as polycystic ovarian syndrome (PCOS) and hypothyroidism all create an imbalance in hormones which can lead to acne. 

Nutrient deficiencies

Nutrient deficiencies are so prevalent in today’s society it can be mind boggling to determine what and if this is the cause of your health concern. Nutrient deficiencies can be caused by so many factors – age, gender, lifestyle, genetics, metabolic or absorption defects, the list is endless! When it comes to skin health there are nutrients that are essential for maintaining skin and mucous membrane integrity. They include vitamins A, E and C, amino acids arginine, glycine, leucine, lysine, as well as pantothenic acid (vitamin B5), protein, silicon, and minerals copper and zinc. Determining the cause of a nutrient deficiency is imperative when it comes to resolving skin issues. There is no point in supplementing with zinc during a zinc deficiency, if there is gastrointestinal distress that is causing absorption issues. The same goes for any deficiency. It’s also important to consider medications that may cause nutrient deficiencies, for example the oral contraceptive pill depletes the body of folate, B2, B6, B12, vitamin C and E, and minerals magnesium selenium and zinc. So remember, to first correct a deficiency we need to find out what is causing it in the first place! 

Environment and genetics

Emotional stress, personal care products, cleaning products, perfumes, food, dust, mold – all of these external elements can be triggering and exacerbating to skin conditions. When I see patients in clinic I always ensure our discussion includes a thorough case history of their lifestyle, personal and family history. Whilst there are specific pathological elements to each case (gut health, hormone imbalance, immunological conditions) how a person lives, their daily stresses, what they put on their skin, what they clean the bathroom with and even their genetic predisposition are all important pieces of the puzzle and these pieces are key to effective treatment. 

How to heal? 

Whether it’s acne, psoriasis, dermatitis, ambiguous rashes or even a dull complexion, to really get to the root of what is causing your skin issue, it’s important you dive deep with an experienced health professional. A holistic health assessment that looks at you as an individual is so important for long term effective treatment and at Mullen Natural Health Centre, our Naturopaths love treating skin conditions. Why? Because if you’ve ever suffered with a skin issue, you understand how it can affect the way you feel about yourself and your mood. So, when our experienced Naturopaths can help resolve a skin condition and see not only an improvement in symptoms but also in quality of life, you’ve made our day! We thrive on helping you become well, naturally. 

Eager to get started now? We’ve written some articles to get the ball rolling so you can optimise your skin health today! 

Essential Nutrients for Healthy Skin   

Natural Remedies for Psoriasis

Clear your Skin from Acne Naturally

Natural Remedies for Eczema

To book an appointment with one of our experienced practitioners or chat to the Herb Bar for a free mini consult to discover how we can help, phone 02 4961 4075.

Yours in health,
Samantha Wilson

Stress is a symptom of modern life… but too much is no good for you. Today I’ll share my top 3 herbs for managing stress naturally… and some simple changes you can make to your lifestyle to help control your stress levels.

A little of it is healthy — it challenges you and makes you stronger.

But too much stress without adequate recovery can substantially affect your energy levels, to the point where you become fatigued.  And if you fail to do something about it, this feeling of being tired and stressed may become your new ‘normal’ day to day experience.

So how can you handle your stress levels naturally? The secret is to take better care of yourself every day — not just when you are feeling stressed. One of the best ways to do this is nature’s medicine cabinet. My top 3 herbs for managing stress naturally are:

Withania

Indian ginseng, also known as Ashwagandha or Withania, is a small woody plant with yellow flowers native to India and North Africa.

It’s classified as an adaptogen, as it helps your body adapt to stress. It can help you to regain energy when you’re feeling flat and exhausted and may also protect the brain from excessive stress.

It has been used for over 3000 years as a natural remedy against a range of conditions and is also used in modern medicine to help with stress, anxiety, mood, blood sugar and memory.

Rehmannia

Rehmannia is a herb used in traditional Chinese medicine, with light reddish-purple flowers and a thick orange root.

It is known for being a gentle adrenal tonic, supporting the adrenal glands during times of stress. It is also used to help stabilise the immune system and to treat inflammatory disorders like allergies (eczema and dermatitis) and autoimmune conditions.

Licorice

You might know it as a lolly, but the herb licorice is actually best known for supporting adrenal function. It’s a wonderful anti-stress herb that can increase energy and endurance, while also acting as a mild tonic.

Licorice has been used to stimulate anti-inflammatory hormones and naturally fortify cortisone (or stress hormone) levels. As an added bonus, licorice root is also excellent for digestive support!

 LIFESTYLE TIPS

Get moving! – Enjoy a minimum of 30 minutes of moderate activity 5-6 times per week. Go out for a walk in the morning or evening sun and get a healthy dose of vitamin D.

Maintain a healthy weight – avoid sweets, refined foods and processed foods. Instead, snack on raw almonds, fresh fruit, yogurt, or hommus and carrot sticks. These low GI foods are also perfect snacks for maintaining a balanced blood sugar level, which can impact stress levels.

Get plenty of sleep – ensure a minimum of 8-9 hours of sleep per night. Remember, it’s the hours before midnight that count!

Practice relaxation regularly – try Tai Chi, Yoga or Meditation. Find something that works for you to take your mind off what stresses you. These free mediations from ABC’s LifeMatters have been helpful for me.

Get help for stress

If you’re struggling with your stress levels, it’s important to seek help. Too much stress can lead to further problems if left untreated.

We all know by now to avoid BPA. We have been warned it’s bad for our health and to steer clear of canned foods and plastic bottles. Companies have even jumped on the band wagon and now proudly state that their products are “BPA free!”. So, what is all the fuss about? Are these health concerns warranted? And what is the best substitute we can be using?

The lowdown on BPA

Bisphenol A, more commonly known as BPA, is a chemical compound widely used to create resins and plastics. It has been around since 1891 but became popular in the 1950s when scientists discovered its myriad of uses. It exploded onto the market during this time and was soon found everywhere – water bottles, food storage containers, lining canned foods, baby bottles, paper receipts and even dental sealants. It was so cheap to make, hailed as multi-functional, resistant to impact and heat, transparent and used to avoid food spoilage and contamination.

Sounds perfect right? Wrong. We now know BPA to be an endocrine disrupter. This means it wreaks havoc on our hormones. This is important to know because our hormones regulate everything in our body. And we mean everything! Alarmingly though, this is not new information. BPA was first discovered in 1936 to be oestrogenic (meaning it interrupts the normal functions of oestrogen). At the time and as plastic evolved to be ever present in our lives, it was still believed the endocrine disrupting effects of BPA were minimal and it was not a major concern. In the last twenty years however, the true effects of BPA have come to light and we now know the severe ramifications of our constant interactions with this chemical.

BPA interferes with natural hormones by stimulating or inhibiting their actions affecting their synthesis, metabolism and elimination. We are exposed to BPA through our diets but also through what we breathe and the things we touch. Exposure to BPA is associated with:

• Infertility – this affects both males and females by reducing sperm count in men and follicle loss in women
• Testicular, prostate and breast cancer
• Impairs foetal and infant growth and development
• Interferes with the onset of puberty – evidence has shown exposure can both delay OR hasten puberty
• Polycystic ovarian syndrome and endometriosis
• ADD/ADHD – studies have shown that children suffering from these conditions are more likely to have early exposure to BPA and high levels of the compound in their urine
• Thyroid dysfunction – BPA interrupts and inhibits thyroid hormones from functioning normally
• Obesity

The alternatives and how to limit your exposure

The Australian government have investigated the use of BPA in products and considers our dietary exposure to be low and within safe range. In 2010 however, they did choose to phase out the use of BPA in baby bottles and thankfully many companies have followed suit and have taken steps to remove BPA from their manufacturing processes. We are now able to access a whole range of BPA free products from canned foods, to Tupperware to clingwrap, we have alternatives. Unfortunately, BPA free doesn’t necessarily mean safe. When BPA was removed from production it was replaced with chemicals such as Bisphenol-S and Bisphenol-F, both of which look the same and act the same way as BPA which suggests they also affect the human body in a similar way. Recent studies have shown exposure to these chemicals can alter and damage chromosomes affecting fertility in both men and women.

Now before you panic and throw out everything that resembles plastic in your house, I’m going to provide you with tips and tricks to significantly reduce your exposure to all of these Bisphenols!

• Swap your canned foods for fresh, dried or frozen – where possible swap those cans out. If you consume canned chickpeas by the truckload, switch to dried. They’re so simple to use, actually taste way better and require only a little more organisation. Simply soak in filtered water the night before or prepare a batch at the start of the week and store in the fridge. Remember smaller legumes such as lentils require less soaking time
• Limit packaged foods – if it’s wrapped in plastic or packaged in anyway, even fresh food, try to avoid it
• Swap to cloth bags – this should be a no brainer for the thousands of ethical and environmental reasons but if you need one more, here it is – your health! Paper mushroom bags are a handy alternative if you forget your cloth produce bags
• Swap to glass or stainless steel for food storage and water bottles – there are so many affordable and stylish food and drink storage options these days. It’s also helpful to wash and save glass jars to use for storage of nuts, seeds, even leftover food or pre-cooked grains!
• Ditch the damaged Tupperware – if it’s in good condition hold onto it, but as soon as your food containers start to become scratched or worn its time to swap them for healthier alternatives
• Don’t heat plastic – this is a big no, no! Heating intensifies the amount of chemicals that will leech into your food. Avoid putting your plastic items in the dishwasher and if you’re still using a microwave never ever heat your food in plastic, instead pour into ceramic or glass. Same goes for cling wrap, ditch it!
• Steer clear of plastics with the recycling numbers 3, 6 and 7 which all contain nasty chemical compounds
• Say no to receipts – modern day paper receipts feel silky smooth which is good sign they are coated in chemicals. Protect yourself, save the environment and opt for an emailed copy of your receipt

Lastly, if canned is your only option, follow these guidelines:

• BPA free canned foods – always choose this option, whilst it may contain the other Bisphenols, at least you know this manufacturer is conscious of the health effects of BPA and is making an informed choice to minimise exposure
• Rinse, rinse, rinse! – Rinsing in filtered water will lower the amount of chemicals (however it wont completely remove them) as well as other additives that may be present in the brine or water of the can

Yours in health,
Samantha Wilson

We often don’t give our immune system much thought until we feel a niggling tickle in our throat or notice we’re sneezing just a little bit more than usual. Most of us, by this time, are scrambling to dose up on anything we can to catch whatever it is we’ve been infected with.

Rather than waiting for our immune system to be comprised we can take daily action to strengthen our body’s defences through a few simple steps. By implementing this daily positive habits not only can we avoid any nasty cold and flu infections, we can boost our overall health and end up feeling great every day!

1. Sleep – its no secret sleep is imperative for good health. Anything less than 8 hours to me, is sleep deprivation. The hours before midnight are worth double the hours after midnight so getting to bed earlier is better, but it’s not just the time you go to bed and wake up, it’s the quality of sleep that’s important. To really optimise sleep avoid using screens at least 2 hours before bed, say no to caffeine after 2pm and ensure you eat a nutrient dense meal 2-3 hours before going to sleep. Sipping on calming teas like chamomile, peppermint or lemon balm before bed will also help, as will opting for lamp light rather than direct ceiling lights. All these elements have a direct effect on your nervous system and circadian rhythm, the bodily functions responsible for your ability to sleep, support them and dream your way to a refreshingly good slumber!

2. Hydration – our bodies are made up of 70% water. We require water for blood to pump nutrients around the body, to supply our cells with oxygen and nutrients to keep them robust and healthy, as well as for our lymphatic and detoxifications systems to eliminate toxins. Ideally, we want to aim to have at least 2L filtered water daily (more if you’re exercising) and if you struggle to consume plain water, get creative! Add fresh berries, orange slices or mint to your water bottle. Why not increase your intake of broths, soups and herbal teas? Not only do they taste great,
they have the added benefit of nutrients and immune supportive properties. You can even opt for fruits and vegetables with a higher water concentration to help boost your fluid intake. Think cucumber, celery, cauliflower, mushrooms, watermelon, strawberries and so many more!

3. Diet – Eat a rainbow! The more colours and diversity of the fruits and vegetables you eat the more nutrients, antioxidants and phytochemicals you are consuming that support a healthy immune system. Oxidative stress is a key element to weakened immune system, by increasing your intake of colourful plant foods your helping to reduce this damage through antioxidant support. You can also bolster your meals by adding powerful super foods that help to reduce inflammation and fight off any nasties. Think garlic, onions, ginger, turmeric, mushrooms, local honey, lemon, tomatoes, berries, brazil nuts, bone broth… the list really is endless. And remember it’s also important to avoid foods that may add pressure to your body, this includes highly inflammatory foods such as refined sugar, dairy, gluten and alcohol.

4. Exercise – move your body to get the blood and lymphatic systems flowing! Just like drinking water helps to get nutrients and oxygen around the body so does movement. But if putting hours in at the gym seems impossible or isn’t your idea of fun, step outside and move your body in the sunshine with a friend. Bushwalking, cycling, beach group fitness are not only great for your immune system (hello vitamin D exposure!), but also work wonders for our mental health and nervous system and joining a team sport isn’t just for the kids, social fitness has the two fold
effect of physiological benefits whilst also reducing stress.

5. Minimise stress – the implications of long-term stress can be felt all through the body and the immune system is often the first to show signs of weakness. Reducing stress can often seem daunting, as it feels we’re stuck on a hamster wheel of responsibility and people counting on us. I am a big believer in the power of meditation and mindfulness, if you can, setting aside time each day to meditate can have profound effects on how we cope with stress. For some, meditation seems impossible, but even taking ten minutes to stop and breathe and be present in the moment can help to reset our minds and downregulate our stress response.

6. Wash your hands – simple hygiene practices are so incredibly important. The first line of defence of the immune system is the external surfaces of the body. Remember to wash your hands regularly throughout the day, wipe down your phone daily, avoid touching your face when out and about and sneeze or cough into your
elbow.

Extra support
The above tips are my non-negotiables when it comes to immunity and can be easily implemented into any daily routine, but if you’re after some additional support, especially to get you through the cooler months, these are my go-to herbs and supplements for that
little bit extra!

Vitamin D – During winter the days are shorter and our opportunity to get outside everyday to maximise Vitamin D exposure can be limited. A therapeutic quality Vitamin D supplement is a great way to boost your intake. My favourite is Metagenics Vitamin D3, it works to support immunological function by turning on specific elements that trigger a strong anti- microbial response. This response helps fight off infections quickly and effectively before
they have a chance to set in.

Probiotics – The majority of our immune system resides in the gut so it’s important to support a healthy and diverse microbiome. Specific strains have been found to bolster immune response and can now be found in immune targeted formulations. Metagenics Ultra Flora Immune Enhance contains both Lactobaccilus rhamnosus, Lactobacillus plantarum and Lactobacillus paracasei, three strains of beneficial bacteria that enhance the
immune system and promote gastrointestinal immune function.

Echinacea – think of echinacea as the body’s personal trainer. Echinacea is renowned for its immunological properties as it works to enhance the immune system’s response through macrophage activation. Macrophages are so important because they detect and destroy bacteria and other harmful organisms. Echinacea can be consumed in tablet or liquid form, my favourite is the liquid herb because it is absorbed by the body more quickly, meaning it’s
gets to work straight away!

Zinc with Vitamin C – Zinc and Vitamin C are a powerhouse team when it comes to immunity. Zinc is required for the normal development and functioning of cells; making this nutrient particularly essential for immune specific cells. Whilst Vitamin C is a powerful antioxidant and important cofactor for many cellular functions. Vitamin C works by protecting against oxidative stress and promoting immune cell functioning. My go-to product that I recommend to almost everyone is Metagenics MetaZinc with Vitamin C, this powder is a great daily addition year around to support healthy immune functioning and overall general health.

Can you feel a cold coming on? Do you think you may need some additional support? Have a
read through our blog post here for some cold and flu targeted tips or why not call our Herb Bar for expert advice from our experienced Naturopaths. Our free mini Herb Bar consultations can help you kick this nasty bug with individualised advice, call the clinic on 02 4961 4075 to speak with one of practitioners.

Changing your child’s diet can seem daunting and confusing. In addition to this, typical ‘kid’s foods’ can be packaged and marketed in very misleading ways. Here, I will go though some of these foods, explaining why they might not be the healthiest choices for your child, and providing you with some healthier options that are sure to please even the fussiest of eaters.

Breakfast cereals

Kid’s breakfast cereals are packaged with buzz words like ‘added calcium, protein, iron’, etc., however they are alarmingly high in sugar, salt, and other additives, and devoid of many nutrients that are lost in processing (which is why they have to add them back in!).

• Porridge is a great, nutritious alternative. Boost the nutrient content further by adding things like grated apple and spices, dates, banana, sultanas, or berries, and add some coconut oil or grass-fed butter for some good fats.
• Chia pudding. Chia is an excellent source of good fats, fibre, protein, and other nutrients.
• Bircher muesli. This is a nutritious alternative and as it is soaked overnight, its so easy for little tummies to digest.

Muesli bars or other packaged ‘bars’

Again, these types of foods are cleverly packaged and marketed to make parents think that they are a healthy option for a snack. Unfortunately, they are laden with sugar, unhealthy fats, and yucky additives. Instead, try these easy homemade options:

• Muesli bars
• Trailmix (nuts and seeds, buckinis, quinoa puffs, dried fruit – watch preservatives/sulphites)
• Homemade Bliss balls, slices, etc.

Sandwiches

Most kids I see are eating way too much white bread these days, usually with equally nutrient-poor toppings. Cut down their white bread consumption and boost their nutrient intake with these healthy swaps:

• Buckwheat crackers with natural cheese and tomato
• A picking plate with natural cheese, chopped fruit and veg, raw nuts and seeds
• Rice, buckwheat, and quinoa ready-to-go pouches mixed with bone broth for flavour. Add tuna, veggies, or whatever else you like!
• Boiled eggs

Sweet baked goods (biscuits, cakes, doughnuts, etc.)

These types of foods are usually full of sugar and unhealthy fats, and devoid of much nutrition. Pre-packaged, shelf-stable versions also contain range of nasty preservatives and additives.

The best way around this is to make homemade versions from healthy recipes, where you are in control of the ingredients, and then freezing them. Having a stockpile of ready-made snacks that you can easily pull out of the freezer will make life so much easier. Just aim to make something every few days or so to keep up a rotating stockpile of goodies. Here are a few options you can try to satisfy a sweet craving:

• Pikelets made with almond meal, mashed banana, egg, a little honey, vanilla, and cinnamon
• Healthy Muffins
• Apple slices, carrot sticks or celery sticks with nut butter
• A couple of fresh dates (with or without some nut butter)

Savory baked/fried foods (party pies, sausage rolls, chicken nuggets, hot chips, etc.)

These foods are full of unhealthy fats, way too much salt, yucky additives, and are usually made with poor quality meats. Try some of these alternatives for a much tastier, healthier option:

• Chicken drumsticks
• Veggie frittata
• Homemade Turkey meatballs
• Roasted veggie chips (sweet potato, parsnip, etc. cut into chips)
• Corn on the cob with a pinch of sea salt and grass-fed butter

Savory packet foods (chips, crackers, etc.)

Much like the hot version, packet chips (and other forms of crackers), are also full of unhealthy fats, salt, and additives. Try these instead:

• Homemade popcorn with pinch of sea salt and grass-fed butter
• Trail mix
• Brown rice crackers or veggie sticks and dips like hummus, cottage cheese, or homemade guacamole

Lollies and Jelly

Whilst these foods are obviously full of sugar, they also contain an array of nasty colours and flavours that can wreak havoc on kid’s bodies. Instead, try the following:

• Colourful fruit cut up. Drizzle with a little honey if added sweetness is required.
• Homemade jelly gummies with grass-fed gelatin. Gelatin contains an array of health benefits from supporting healthy hair, skin and nails, to a healthy tummy and immune system.
• Dried fruit. Mix with some raw nuts and seeds to lower the total sugar content and provide some protein, fibre, and good fats. Avoid dried fruit that has preservatives and sugar added.

Dairy (ice cream, milkshakes, flavoured yoghurt, etc.)

These options are also full of sugar and nasty flavours, colours and additives.

• For a healthy, dairy-free and added sugar-free alternative to ice cream, freeze some ripe bananas then blend frozen bananas until smooth. Serve immediately.
• Homemade smoothies
• Greek yoghurt (coconut if dairy free) with cinnamon, honey, sprinkle of chia seeds
• Chia puddings

Drinks (soft drinks, juice, cordials, etc.)

The majority of what your child drinks should be filtered water, however, all kids love a treat now and then. Soft drinks, cordials, and juices all contain large amounts of sugar, and often also contain preservatives, flavours and colours. Instead, try:

• Filtered or sparkling water flavoured with some natural fruit juice, or fresh lemon and honey
• Coconut water
• Freshly made juices (both vegetables and fruits), diluted with at least 25% water
• Small amounts of kombutcha or kefir

Yours in health,

Belinda Babicci

While this is a strange time of uncertainty, stress and fear, and you don’t have much control over what is happening in the outside world, you have the power to control your inner world.

There are so many things you can do to take control of your thoughts and perceptions, making constructive, positive changes so that you (and your loved ones) come out the other side of this stronger and transformed. To use a cheesy analogy, we are caterpillars being forced into our cocoons. If we take control of our situation, we can emerge as majestic butterflies.

Here are some great tips to reduce stress, fear and panic:

Media

Switch off the never-ending loop of hyped-up news and step away from social media! Stay informed, but don’t let the media hype feed your fear. Before you buy into an alarmist Facebook post, check the reliability of the source and take the emotion out of it. What you are seeing may be alarming but allowing yourself to get hyped up too is detrimental to your health and wellbeing.

Stop and ask yourself ‘Is there something I can do about this?’

• If the answer is yes, do it! Then, feel amazing that you have the ability to help.
• However, if the answer is no, do your best to let it go. Your mental and emotional energy is far better spent on your own household and loved ones (and yourself!).

Your mental and emotional welfare during this time is incredibly important. To use another analogy, remember the airplane emergency instructions: put your own oxygen mask on before helping those around you. If you don’t look after yourself, how can you look after those around you?

Exercise

Don’t forget about your exercise! Alternatively, if you have previously been too busy to exercise, what an incredible opportunity to start. There are so many options and resources out there. Try searching YouTube for some videos, digging out some old workout DVDs, working with a personal trainer via video chat, signing up to a virtual boot camp, or just plain going out for a walk when you need some fresh air.

Exercise releases endorphins which make you feel happier and reduces stress, depression and anxiety. Just what we all need at the moment! In addition to this, exercise reduces inflammation, improves circulation, reduces your risk of heart disease, helps control weight, helps to manage blood sugar levels, etc.

Relaxation techniques

When you need a little help calming down, why not try the following:

• Yoga, tai chi, meditation, breathing exercises, positive visualisation
• Having a relaxing bath
• Lighting some candles and putting on some relaxing music
• Adult colouring in books (this can be a great form of meditation, especially for those whose minds are too overactive to do traditional ‘quiet the mind’ type meditations)
• Playing an instrument
• Asking a co-isolator for a massage
• Taking a walk in nature
• Being barefoot on the grass – this is called ‘Grounding’. Direct skin contact with the earth’s surface has been shown to reduce inflammation, improve immune responses, improve wound healing, and even prevent and improve chronic inflammatory and auto-immune diseases

Hobbies

Why not pick up an old hobby or find a new one? Hobbies are something that very busy people don’t tend to think of as a high priority, however, they are so important for your mental and emotional wellbeing.

When someone asks you ‘what fills your happy cup’ (as in what do you find fulfilling or enjoyable outside your work and family life), do you know what your answer is? If yes, this is the perfect time to make sure you are doing it regularly. If it’s not something that you can do in isolation, now is the perfect time to find another one.

Some examples include:

• Cooking
• Arts and crafts
• Learning something new
• Playing an instrument
• Gardening
• Getting creative
• Dancing
• Singing
• Martial arts
• Making funny videos to show your friends and family
• Obedience or trick training with your pets

Stay connected

Even though physical distance is separating us all at the moment, technology is bringing us together. You don’t need to scroll very far on social media to see all the amazingly creative new ways people are coming up with to stay connected.

Make sure you stay connected with friends and loved ones. People are hosting video conference dinners, drinks, coffee dates, etc. Why not schedule a regular coffee chat with your best friend, host a family virtual games night, or even create family dance routines and then have video dance battles? The possibilities are endless!

Slow down and re-evaluate

I don’t think we will ever get such a unique opportunity to slow down and re-evaluate our lives. We can’t go anywhere, and some of us can’t even continue to work as much (if at all!). What if we flipped the way we viewed this situation, really questioned our lives, and reinvented ourselves? Then we would truly emerge as majestic butterflies!

Here are some examples to get you started:

• Are you happy with your lifestyle, career, group of friends, fitness, state of health, home décor, etc.?
• What kind of person do you want to be when all of this is over?
• Would you like to have gained a particular skill set or body of knowledge?
• What is important to you?
• What do you value?
• What are you grateful for?
• What do you love about your life?
• What would you like to change?
• What can you do about it?

Have fun!

Its ok to have fun, even when it seems like the rest of the world is in crisis. Fun is important for your mental and emotional AND physical wellbeing, and also for maintaining healthy connections with friends and family.

Throughout history, you can look at any time of crisis and no matter how bleak the situation seems, you can always find examples of people creating ways to have fun. Fun is an escape; it lets you momentarily forget your worries. Furthermore, fun creates laughter and joy, which lower blood pressure, reduce stress hormones, and can also have a positive impact on immune health.

If you are struggling

Lastly, if you are having a hard time pick up the phone and talk to someone. Talk to someone you trust like a friend or family member and be open about how you are feeling. It is highly likely they will have felt the same way at some stage.

Below are some additional resources:

• Mental Health Line: 1800 011 511
• Lifeline: 13 11 14
• Kid’s Helpline 1800 55 1800
• Beyond Blue 1300 22 46 36
• Men’s Line Australia 1300 789 978

Yours in health,

Belinda Babicci

“If you’re planning on visiting a Naturopath for the first time, there’s absolutely nothing to be nervous about. To calm those nerves, here are my top ten takeaway tips for those first visiting.”

BY ALICIA POOLE

If you’ve ever considered visiting a Naturopath, but aren’t quite sure whether it’s right for you, or what to really expect on an initial consult, well, there’s no time quite like this February!

Whilst trying something new can be somewhat nerve wracking, there’s absolutely nothing to be nervous about! It’s always helpful to get a bit of insight when it comes to trying something new, so here are our top 10 takeaway tips for those of you taking your very first trip to a Naturopath.

1. Be prepared

So, you’ve booked your appointment? That’s awesome! Prior to your appointment, you’ll be emailed a health questionnaire for you to fill in before your consultation.

Maybe you’re feeling tired, irritable, anxious or depressed, having difficulty losing weight, suffer from bloating and gas or feel like your hormones are all over the shop, and yet, you have been everywhere, have had every blood test under the sun and yet still no one can tell you what’s going on or how to fix your health concerns?

Naturopathy is unique in that they take a holistic approach, and at Mullen Health they specialise in determining the underlying causes not just treating the symptoms. And importantly what you need to be doing to not only become well, but stay well. Remembering that prevention when it comes to health is so much more powerful than cure.

2. It’s a super welcoming environment

It’s appointment day! With that first step through the door, you’re instantly welcomed with big friendly smiles from both Mullen Health staff members and fellow clients. The mood of the reception is quiet, calming and relaxed.

Your naturopath, in my case it was Peter Mullen himself, will come out to greet you personally before taking you into your private consultation room.

3. Let’s talk lifestyle

To kick things off, you’ll have a detailed chat with your practitioner about where your lifestyle is at currently. Your naturopath will get a real understanding of your current goals, lifestyle, diet and health history.

It’s a great starting point for understanding your current health status and will be used as a guide for developing your treatment plan.

4. It’s testing time

You will undergo some testing to get an even better understanding of your overall health and wellbeing. Including an iridology assessment, pH test, zinc level test and a toxicity test. Note, all testing is free and included in your initial consultation.

Iridology Assessment
Did you know your eyes tell a lot about your current state of health? The Naturopaths at Mullen Natural Health use iridology to determine how you tend to get sick, inherited strengths and potential weaknesses, and the emotional and behavioural triggers that may contribute to these problems. All from just looking at the patterns, colours and characteristics of your eye.

My iridology assessment hit the nail on the head. It picked up the health concerns of my family history and even picked up my own personal food intolerances and even personality traits.

pH Test
Used to measure the acid/alkaline balance of your system using a urine sample. Most degenerative diseases including heart disease, arthritis and osteoporosis are associated with excess acidity in the body. The best part? These imbalances can be rectified using diet and natural medicines.

Zinc Levels Test
A simple taste test is used to determine the level of zine in your body. But what does low zinc mean? A low zinc level can be associated with poor absorption of vitamins and minerals, eating disorders, food sensitivities and allergies, depression and more.

Toxicity Test
Lucky last, you will have your overall health tested at a cellular level by measuring your weight, body fat, muscle mass, cell health and energy potential, level of potential inflammation and toxicity and you will even get an estimate of your bodies’ biological age.

5. Get your individualised treatment plan

Following your testing, your practitioner will talk you through your results and develop a treatment plan based on your symptoms and goals.

6. Herbal prescriptions

If needed, your practitioner might prescribe a range of herbal medicines and supplements specific to your health concerns. The Herb Bar is full of all the natural goodies to help get you back to your best self. When purchasing herbs and supplements at Mullen Natural Health, you are doing so knowing they are of practitioner strength and of the highest quality.

7. Set goals

You won’t leave feeling overwhelmed with information and things to do, your practitioner will work alongside your needs to develop goals that are simple and achievable to help you regain your health, happiness and vitality.

8. Ongoing support

Once you leave the buildings’ doors, you won’t be on your own. With ongoing coaching and support every step of the way, your naturopath will help, guide, teach and support you in all areas of your health and wellbeing.

9. Access to natural therapies, medicines and supplements

Never run out of your natural medicines with Mullen’s six days a week operating hours and their fully stocked Herb Bar. Or if you’re pushed for time, order through the online shop here. Remember, buying herbs and/or supplements at Mullen Natural Health, you’re guaranteed practitioner strength and high quality products.

10. Enjoy long-term benefits

Everyone can benefit from seeing a Naturopath, whether you are interested in treatment for a pre-existing condition or staying well and enjoying the long-term benefits of that, a Naturopath can help. Whether you’ve been experiencing poor health for long period of time, or after some help regarding a recent health matter, Peter Mullen and the team at Mullen Natural Health specialise in giving accurate health assessments to clients.