You might know it as the fizzy, slightly sour-tasting drink that’s taken off in popularity — but how much do you know about kombucha? Let’s explore what it is, the benefits of kombucha and whether kombucha is all it’s cracked up to be.

What is kombucha? 

Kombucha is a fermented drink made from tea, sugar and a scoby — a Symbiotic Culture of Bacteria and Yeasts. The scoby feeds on the sugar, turning it into ethanol and acetic acid, which is what gives kombucha its slightly sour taste.

What are the benefits of kombucha?

There are many benefits to drinking kombucha!

• Probiotics — kombucha is a fermented food which contains live microorganisms like probiotics, as well as several species of lactic-acid bacteria which have a probiotic function. That’s why drinking kombucha can balance your gut microbiome, improve your digestion and even promote weight loss.

• Antioxidants — kombucha is rich in antioxidants that protect the body from oxidative damage caused by free radicals (molecules that can damage your cells). Kombucha made with green tea has been shown to have antioxidant effects in the liver.

• Bacteria killer — fermenting kombucha produces acetic acid, which is able to kill many potentially harmful microorganisms. Kombucha made from black or green tea has antibacterial properties which can fight bacteria and Candida yeasts.

• Vitamin boost — kombucha contains small amounts of vitamins and minerals, including vitamin C, B1, B6 and B12.

Are there any risks from drinking kombucha? 

While a glass of kombucha is great for most people, there are some risks.

I recommend checking with your naturopath before drinking kombucha if you are pregnant or breastfeeding, or if you have a compromised immune system.

Also, if your digestion is way out of balance and you are reactive to yeast or amines, then kombucha is not going to be good for you initially.

If you decide to try homemade kombucha, make sure it’s properly prepared. Contaminated kombucha may cause more harm than good. If you’re not sure, have a chat with your naturopath and see if kombucha is right for you.

How to brew kombucha 

Kombucha is expensive to buy and commercial brands are often full of extra sugar, so why not save your dollars and make your own! It’s super simple to make and once you’re in the swing of it, it takes barely any effort.

Ingredients:

• Sugar

• Cold filtered water

• Black, green or white tea (bags or loose leaf)

• Scoby — ask a friend, buy online or brew your own from scratch

Method

1. Method 

   1. Brew 3 green tea bags and 3 white tea bags in a pot of filtered water*  ​

    

   Bring to the boil and dissolve 2 cups of white sugar in the water.

   Allow to cool.

   

   Pour sweetened tea into a dispenser with Scoby and pour a some of your previous kombucha or good quality store bought kombucha in.

   

   Fill the dispenser the rest of the way with filtered water.

   

   Cover with a cloth and rubber band – don’t use a metal lid.

   

   Leave between 5 – 12 days to ferment. You will not need to ferment as long when the weather is warm, during winter you will need to ferment up to a full 2 weeks.

   Once fermented, pour your kombucha into jars (remember to reserve a small amount for your next batch). Place apple and ginger in jars and leave out for 2 day to ferment (this is called a second ferment)

   After 2 days, place in the fridge.

   Enjoy!

   You can experiment with any flavours you like, lime and ginger, blueberry and raspberries, strawberry – the options are endless!

   We have scoby’s available at the clinic to help get you started, call us on 02 4961 4075 to collect.

   *It is important to use filtered water so that you avoid any chemicals.

   

Naturopaths have known the gut is the key to health for years, but recently modern medicine has caught on to the power of the gut microbiome.

A healthy gut can help you lose weight, regain energy, boost your immunity and much more.

Most of us don’t think about our gut until it becomes upset. But there’s so much you can do on a daily basis to improve your gut health and keep those good bugs happy and healthy.

What is your gut microbiome? 

Your gut microbiome is made up trillions of organisms (mainly bacteria) within your digestive tract. These microorganisms are critical to your health, helping with everything from your digestion and metabolism to immune function and brain health.

Probiotics are ‘friendly’ bacteria or ‘good bugs’ that live in your digestive tract. When harmful bacteria outweigh the good bacteria, you suffer from ‘dysbiosis’, resulting in bloating, gas, constipation and wind.

So what can you do to influence your microbiome? Everyone’s microbiome is unique and is influenced by many factors like genetics, stress, illness, diet and lifestyle. The phrase ‘you are what you eat’ definitely applies to your microbiome.

Here are 3 things you can do every day to keep your gut happy: 

1. Increase your fibre (prebiotic food)

In order to keep your good bugs happy, it’s important to feed them. If they don’t have enough fuel, your microbiome will become less diverse.

What do good gut bugs thrive on? Prebiotic foods like:

• brown rice

• carrots

• cacao (organic)

• green tea

• almonds (organic and activated)

• apple cider vinegar

• fermented foods like sauerkraut, kimchi, organic miso and coconut yogurt

Interestingly, evidence now shows those who consume more than 30 different types of plants/vegetables each week have a much more diverse microbiome compared to those who consume 10 or fewer types of plants weekly. Remember, it’s important to chew well and eat slowly to allow your gut to digest food properly.

2. Drink 2 to 3 litres of water

Whether you drink it still or bubbly, hot or cold — water is important for your gut health. Water can improve digestion by making sure your body absorbs minerals and nutrients properly. It also promotes the balance of good bacteria and has been shown to have a positive impact on the mucosal lining of the intestines.

I like to start the day with a glass of warm lemon water — not only is it hydrating, the lemon also helps detoxify your system. Just remember to drink it out of a straw to protect the enamel on your teeth.

If you struggle with drinking water, try infusing it with fresh fruit to give it a little flavour. If you forget during the day, there are so many apps that can help remind you to take a sip!

3. Move your body

It might surprise you to learn that a lack of exercise has been linked to reduced microbial diversity in the gut — another reason to get moving! The researchers found participants with higher cardiorespiratory fitness had a more diverse microbiome.

Consistency is key — once the participants stopped exercising, their microbiome diversity dropped. For starters, I recommend a brisk walk for 30 minutes a day, 5 days a week.

If you are able to, High Intensity Interval Training is a great way to build cardiovascular fitness. These workouts take only 30 minutes and can be made to suit beginners through to advanced. We know HIIT is great for heart, your waistline and now, your gut.

To summarise… 

Your gut is the key to your overall health and wellbeing — taking care of it is one of the best things you can do for yourself.

The good news is, it’s not hard or expensive to keep your gut happy. My top 3 things you can do every day to improve your gut health are:

1. Feed your gut bugs fibre

2. Drink 2 to 3 litres of water

3. Exercise — at the least walk for 30 minutes a day, 5 days a week.

If you are having difficulty with gut health and would like some free advice from our qualified Naturopaths, drop in to the Herb Bar anytime Monday through Friday from 8am – 1pm or Saturday 9am – 1pm. No appointment necessary and a qualified Naturopath will be on hand ready to assist you with a free advice, practitioner grade natural supplements and herbal medicines. The Herb Bar is located at the Centre, 16 Murray Street Hamilton NSW 2303.

Have you had a great idea, only for it to disappear into thin air? Welcome to menopause! Brain fog is just one of the many wonderful symptoms that women experience as they go through ‘the change’.

Menopause occurs when your ovaries no longer have eggs to release and your reproductive hormones decline. Some women breeze through menopause. Others struggle with a whole range of symptoms including hot flashes, night sweats, irritability and brain-related symptoms like loss of concentration, insomnia, forgetfulness, anxiousness, lost libido and mood swings.

These symptoms aren’t just confined to menopause. In fact, they often begin in the months or years leading up to your final period — a time called perimenopause. During this time, your ovaries still make oestrogen and progesterone, but the amount fluctuates, sending you into hormone spikes and crashes.

What is brain fog?

One of the most common symptoms of menopause is brain fog — but this can mean many different things to different people. Often it’s described as difficulty concentrating, forgetfulness or a general ‘hazy’ feeling.

What causes brain fog?

There are many factors at play, but there are several possible causes of brain fog:

• Fluctuating hormones — hormones play an important role in our brain function, and any changes in hormones are likely to have implications for how we think and feel.
• Hot flashes — so many symptoms have a cause and effect, and it’s likely that hot flashes and sweats can disturb sleep and have a negative impact on brain function.
• Insomnia — once again, it’s difficult to say which is the cause and which is the effect. It’s well known that sleep is important for consolidating memory, so it’s likely that having difficulty sleeping will also have an impact on brain function.

Natural medicines for brain fog

• Magnesium — plays a key role in regulating your body’s stress response, while encouraging relaxation and sleep. It’s also excellent for helping with brain fog, boosting memory function, attention and focus.
• Phytoestrogens — these naturally occurring plant compounds mimic oestrogen, often without side effects. A herbal mix containing phytoestrogens can be a powerful tool in balancing your body and helping restore your hormonal balance and brain function.
• N Acetyl Carnitine — a more bioavailable form of L-Carnitine, this plays an important role in energy production, including energy to power your thinking.

Other natural remedies for brain fog

While herbal medicines are a powerful tool to battle brain fog, it’s also important to keep active — both physically and mentally.

Regular exercise normalises cortisol, insulin, blood glucose, growth hormone and thyroid levels, as well as giving your brain more oxygen. This helps reduce the effect of menopause symptoms and boosts your mood while you’re at it. BUT no matter what you do, it should be enjoyable. We recommend:

• Yoga or tai-chi — both are great exercises for menopause. They help to balance energy centres as well as massage your internal organs and help with relaxation.
• Walk for a minimum of 30 to 45 minutes, 5 days a week. If you are walking of a morning, it is important to walk without your sunglasses to allow early morning sunlight to stimulate your brain to produce positive endorphins — your feel-good brain chemicals.
• Regular weight-bearing and aerobic exercise supports fat burning, muscle strength and bone mineral density.

It’s also important to keep your brain stimulated, but not over-stressed. When you are feeling the pressure, remember to lean on your support network — the people you can rely on to talk to about what you’re going through.

It’s also a good idea to practice meditation or mindfulness. Feeling worried and anxious all the time can actually exacerbate or trigger menopause symptoms like brain fog and hot flashes.

Learning to be relaxed and calm in your everyday life — especially stressful situations — will help make this transitional period much smoother. This is often easier said than done though, so keep trying until you find a style that resonates with you and to practice until it becomes part of your everyday life. We’ve found a couple of great resources from ABC to get you started if you’re new to the idea of meditation or mindfulness.

Remember, brain fog is a temporary condition that many women experience in the lead-up to and during menopause. There are many ways that your Naturopath can help you to reduce the symptoms you’re experiencing so that you can get on with your life and feel well again.

If you are experiencing symptoms of menopause and you would like some free advice from our qualified Naturopaths, drop in to the Herb Bar anytime Monday through Friday from 8am – 1pm or Saturday 9am – 1pm. No appointment necessary and a qualified Naturopath will be on hand ready to assist you with free advice, practitioner grade natural supplements and herbal medicines. The Herb Bar is located in reception at Mullen Natural Health Centre, 16 Murray Street Hamilton NSW 2303.

If you’ve ever been to see a Naturopath, chances are they’ve told you to cut out certain foods. Trust me, we don’t do it for fun! There’s a very good reason why — these foods are some of the biggest culprits for intolerances.

It’s estimated that 1 in 5 people may have a food intolerance, but it’s common for people to ignore or put up with symptoms to the point where it becomes ‘normal’ even though the quality of their daily life may be suffering.

While food intolerances aren’t life-threatening like some allergies, they can cause problems for you if you continue to ignore them.

What is a food intolerance? 

A food intolerance is an IgG response by your immune system, which results in symptoms that occur hours or even days after exposure to certain foods. The good news is that food intolerances are treatable with a little time and patience.

In comparison, an allergy is an IgE immune response to something it perceives as foreign or harmful. Think of immediate reactions like anaphylaxis, hives, asthma and swelling.

The most common food intolerances:

1. Dairy

This is one of the first foods we Naturopaths ask our patients to cut out — sorry! We do this for many reasons, but mainly because it is often a culprit for food intolerances. There are two reasons for this — lactose and casein.

Lactose intolerance occurs when you lack the enzyme lactase, which breaks down lactose (milk sugar) so that it can be absorbed. The symptoms include wind, bloating, abdominal pain and altered bowel movements.

Casein is one of the proteins in milk and it has a very similar molecular structure to gluten. Interestingly, it has been estimated that 50% of people who are gluten intolerant are casein intolerant as well. That’s why lactose-free dairy can often still be a no-go for people.

Symptoms of dairy protein intolerance:

• Eczema

• Asthma

• Hayfever

• Bloating

• Skin problems

• Abdominal pain

• Gas

• Diarrhoea

• Nausea

Sounds lovely, right? Well, the good news is giving up dairy will give you instant relief! If you think you are intolerant to dairy protein or lactose, it’s best to avoid:

• Milk

• Cream

• Ice cream

• Cheese

• Yogurt

Eat instead:

• Milk — try almond milk, rice milk or coconut milk

• Cheese — try cashew cheese, trust us!

• Ice cream — try coconut-based ice cream or make your own banana nice-cream with frozen bananas

2. Gluten

Gluten is a protein found in wheat and grains like rye and barley. It’s part of what allows bread to rise however it’s hard to digest and may cause inflammation.  About 1 in 7 Australians now reports sensitivity to eating wheat. That’s almost 3.4 million people!

People who have celiac disease cannot tolerate gluten at all, as it triggers an autoimmune response that can cause damage to their gut wall. This can interfere with nutrient absorption and can cause a long list of symptoms, as well as leading to other problems like nerve damage, infertility, osteoporosis and even seizures.

However, many people have an underlying intolerance or sensitivity to gluten that may be disrupting their digestion, causing discomfort or pain and ultimately, leading to all sorts of issues including skin problems, hormone imbalances and autoimmune conditions.

Not long ago, gluten intolerance was diagnosed by a process of elimination. Today it can be identified with a simple IgG food intolerance test.

The symptoms of gluten sensitivity are very similar to those of celiac disease:

• Bloating

• Abdominal pain

• Diarrhoea or constipation

• Headaches

• Fatigue

• Joint pain

• Skin rash

• Depression or anxiety

• Anemia

If you think you have gluten intolerance, it’s best to avoid foods that contain gluten:

• Bread or baked goods

• Wraps

• Pasta

• Pizza

• Couscous

• Barley

• Rye

• Cereals

• Crackers

• Beer

• Also be careful of sauces, dressings, gravies, seasonings and condiments.

Eat instead:

Thankfully, there’s a long list of foods that DON’T contain gluten, and this list is growing as gluten intolerance has become more common. While it might be tempting to try all of the gluten-free snacks and desserts that are now widely available, we still recommend eating as close to nature as possible, even when you’re eating GF. You may be surprised, but it actually makes it much easier to know what’s in your food!

One of the hardest things to give up when going gluten-free is bread. There’s always the vege alternatives like lettuce wraps and mushroom buns, but sometimes you just want a sandwich! The good news is that there are now LOTS of options to choose from – we’ve helped you out by compiling our favourite gluten-free bread recipes.

3. Egg

This can’t be right, eggs are good for everyone! Right?

Well, that’s not always the case! For some people, egg intolerance can contribute to skin conditions like eczema and gut symptoms like bloating, wind and bowel variability. If you have an intolerance to egg, your body may react to the protein in either the white, the yolk or both.

If you have an egg intolerance, it’s best to avoid eggs altogether. This includes those from ducks, quails and geese, which contain similar proteins to chicken eggs.

Symptoms of an egg intolerance:

• Digestive complaints like IBS, bloating or stomach ache

• Severe headaches and migraines

• Skin issues like eczema, acne, itchiness and rashes

• Tiredness and fatigue — a lack of energy, ‘brain fog’ or lethargy

• Joint pain — persistent aching or swelling of the joints

• Depression or anxiety

• Respiratory complaints like sinusitis and rhinitis

If you think you have an egg intolerance, it’s best to avoid:

• Bread and cakes

• Quiches

• Desserts

• Sauces and spreads

• Mayonnaise

• Ice cream

• Some meat products

Eat instead:

1 egg makes up about 15% of your daily protein intake, so eggs are important particularly for those following a vegetarian diet. Eggs are a source of Vitamin A, B, D and E and also provide calcium, phosphorus and iron. To ensure you eat a balanced and nutritious diet when omitting eggs, include a varied mix of the following foods:

• Milk, meat and fish-based proteins

• Beans and legumes

• Nuts and seeds

When looking to directly replace egg in cooking or baking, there are alternatives which mimic the binding or thickening properties of egg such as:

• ‘Ogran No Egg’

• Mashed fruits (binding)

• Cornstarch (thickening)

• Avocado

• Psyllium husk

• ‘Chia egg’ — mixing water and chia seeds as a binding agent

4. Almonds and other nuts

Almonds are high on our list of intolerances, probably because we’re now eating more almonds in the form of almond milk or flour in our quest to avoid dairy and gluten! Now this is getting ridiculous! However, don’t despair — when treating food intolerances, we avoid the foods that you are intolerant to for a period of time while we work on healing the gut. These foods are then added back into your diet and we keep an eye on any adverse reactions.

Symptoms of nut intolerances include eczema and dermatitis, particularly around the eyes, as well as gut issues like IBS.

Specific testing can help determine what type our family of nuts you may be intolerant to.

Some examples include:

• Drupes (almonds and walnuts)

• Tree nuts (pistachios, hazelnuts, pecans, pinenuts, chestnuts, brazil nuts, cashews and macadamia)

• Coconut

• Nut oils

Eat instead:

Nuts are full of good fats as well as being a source of zinc, calcium and protein. If you have nut intolerance, you can supplement your diet with a variety of alternatives including:

• Olives

• Sunflower seeds

• Pumpkin seeds

• Avocado

5. Yeast

Yeast is a living fungus which is used as an active ingredient in many foods and drinks, especially baked goods (baker’s yeast) and alcoholic drinks (brewer’s yeast). There are also many other forms of yeast — Candida (thrush) and others that live naturally in the body.

If you suspect you are intolerant to yeast in bread, it’s possible it may not be the yeast you are reacting to but other ingredients like wheat or gluten. That’s why it’s worthwhile getting an IgG food intolerance test before jumping into an elimination diet by yourself.

Symptoms of an egg intolerance:

• IBS symptoms like abdominal pain, bloating, excess wind

• Skin complaints like eczema, psoriasis, urticaria (hives), rashes, itchy skin

• Headaches and migraines

• Weight gain

• Anxiety and depression

• Tiredness and fatigue

• Joint pain

• Respiratory problems

After finding out if you have a yeast intolerance, it’s wise to steer clear of any products which are fermented, processed and aged like:

• Processed and cured meats

• Aged cheese

• Dried fruits

• Gravy and stock cubes

• Processed fruit juices

• Condiments

• Vinegar containing ingredients

• Alcohol (brewer’s yeast)

• Baked goods

• Yeast extract

Does yeast free then mean no alcohol?

Beer and wine (including sparkling wines) all contain yeast, which ferments sugar to produce alcohol. Filtered clear spirits such as vodka and gin are the best choice for a special occasion as most of the yeast has been removed.

Remember, it’s also a good idea to reduce your intake of sugary foods or drinks which can fuel the growth of natural yeasts in the body such as Candida (thrush). Try soda water with cucumber or some fresh lime juice instead!

Finding the food intolerance

The first step in treating a food intolerance is to work out exactly what you are intolerant to — it may not be exactly what you think. There are two methods:

1. Keep a record of food and symptoms to check for patterns. Remove all suspect foods for two weeks, then reintroducing them one at a time to test for reactions (except in cases of anaphylaxis). This generally takes around six weeks. We recommend this option for people with complex food reactions.

2. If you or your Naturopath believe a food intolerance is the most likely suspect, a Food Detective Food Intolerance Test  is a faster method of determining what foods you are reacting to. A number of studies have implicated food IgG antibodies in the development of food intolerances and chronic illnesses. Using a small pinprick, Food Detective tests for intolerances to 43 foods and gives you results in just 40 minutes. We can also arrange to test for a larger number of foods if necessary.

After working out which foods are causing you problems, we work on avoiding those foods for a period of time and work on healing your gut. Building up your gut, liver and immune health to reduce your susceptibility to future intolerances.

Ultra Flora LGG is a specialised form of probiotic that has been shown to decrease your body’s sensitivity to food allergies. This is the same strand of probiotic that Australian scientists have recently discovered as part of a potential cure for people with potentially fatal peanut allergies.

If you think a food intolerance could be impacting your health, call us on (02) 4961 4075 for a free 15-minute phone consultation with one of our Naturopaths to discuss your options.

It turns out the key to weight loss, immunity and a healthier life has been living right under our noses, literally — your gut microbiome. Now there’s a simple way to harness the power of your gut microbiome for good.

What is your microbiome? 

There’s a community of 100 trillion organisms (including bacteria) living in symbiosis with you in your gut. They help to digest food, produce essential vitamins, prevent bowel cancer and keep your immune system balanced, among other things. In fact, your survival depends on keeping them healthy and happy.

The health of your gut is dependent on:

• Symbiosis — the food you eat feeds them, and in return, they create beneficial compounds that improve the health of your gut and body as a whole.

• Function — certain bacteria are associated with beneficial activities. For example, some bacteria produce metabolites that are anti-inflammatory.

• Diversity — generally, the more different types of bacteria in your gut, the better your digestive and overall health. Lack of diversity is associated with poorer health.

Disrupting the microbiome

Many factors of modern life — like stress, poor diet, antibiotics and inflammation — can disrupt your gut microbiome causing dysbiosis.

Dysbiosis is a reduction in the diversity of your gut bacteria or an imbalance in the ratio of ‘good’ bacteria to ‘bad’ bacteria. It has been linked to all sorts of diseases, including:

• Anxiety and depression

• Eczema, psoriasis and dermatitis

• Heart disease

• Allergies

• Asthma

• Autoimmune diseases

• Obesity

• Type 2 diabetes

Is your microbiome disrupted?

There are many signs to look out for if you believe your gut may be disrupted:

• Altered bowel habits — like diarrhoea, constipation or Irritable Bowel Syndrome (IBS)

• Flatulence or gas

• Bloating

• Abdominal pain

• Food intolerances

• Frequent colds and flus

• Allergies

Microbiome disruption often shows up with gut symptoms first. The best way to find out about the health of your gut microbiome is to get tested. Thankfully, there’s now a simple test that can help you find out the exact state of your microbiome.

Harness the power of your microbiome 

Your gut microbiome holds insights into your health and wellbeing. By understanding your unique microbiome, you can understand how it affects your health and how to achieve a better balance between the desirable and less desirable microorganisms in your gut.

Our cutting edge scientific MetaBiome™ test can provide detailed insights into the organisms living in your gut and how they contribute to your health. The test provides you with a multi-page report that you and your Naturopath can use to assess and improve your gut microbiome health.

The test will provide you with insights into:

• What kind of functions your microbiome can perform for you

• How many different types of organisms you have

• Which organisms make up the community of your gut

• Science-backed advice on how to feed your gut microbiome to support your beneficial bacteria and improve diversity

• A score for the overall health of your microbiome out of 100 — this gives you a clear and easy measure to track your progress.

Find out the health of your microbiome

Taking the test is easy — it’s just a simple stool test in the comfort of your own home. All you need to do is:

• Using the swab provided, take a small amount of stool off a piece of soiled toilet paper

• Score your stool according to the Bristol Stool Chart

• Mail the sample in the reply paid envelope provided

• See your Naturopath for the results

To find out what’s going on with your gut microbiome, make an appointment with your Naturopath to discuss the MetaBiome™ test today!

Our skin is our largest organ and what we put into our bodies directly effects the quality and appearance of our skin. Some foods in particular can leave our skin looking dull, dry and contribute to skin conditions such as acne or eczema. This is why eating a balanced, wholefoods diet is essential for overall healthy skin.

Here are our five essential nutrients for healthy skin and particular foods to avoid.

Essentials

Zinc

Zinc is one of our most important nutrients for skin health. Zinc helps maintain healthy skin due to its anti-inflammatory and wound healing properties. Interestingly, research suggests people suffering with acne have lower blood levels of zinc. Foods containing the highest bioavailable levels of zinc include red meat and shellfish, however nuts, seeds, legumes and egg yolks are also good sources.

Vitamin A

Vitamin A is particularly important for the maintenance of healthy skin due to the role it plays in tissue growth, skin repair and keratin production. Vitamin A is also important for skin cell turnover which is essentially our bodies own way of exfoliating! Food sources of vitamin A include eggs, fish and meat.

Vitamin C

Vitamin C is one of our most important antioxidants. It also plays a crucial role in the formation of collagen/connective tissues (hello anti-aging!), aids wound healing and supports our immune system. Foods to enjoy include citrus fruits such as oranges and lemons, cherries, kiwi fruit, red/yellow capsicum, acai and broccoli.

Omega 3

Omega 3 fatty acids keep skin hydrated, decrease inflammation, reduce incidence of acne, assist with wound healing and can be very beneficial for improving eczema. The highest sources of omega 3 are found in oily fish such as mackerel and sardines. Other great sources include salmon (wild caught), avocado, olive oil, flaxseeds, hempseeds, chia seeds and walnuts.

H2O

Good hydration is essential for healthy skin. Drinking at least 2.25 litres of filtered water per day will ensure your skin cells are well hydrated. Adequate water intake prevents dryness and aging because water acts as an internal moisturiser! Water intake also assists with improving our lymphatic system and detoxification pathways which are both important for healthy skin.

Limit / avoid

Dairy

Is a common culprit when it comes to skin conditions such as acne and eczema. Not only is cow’s milk inflammatory and a common food intolerance in patients suffering with eczema, it also contains substantial amounts of hormones. Dairy increases insulin and insulin-like growth factor 1 (IGF-1). Insulin and IGF-1 stimulate the production oil in the sebaceous gland which can cause acne. Furthermore, IGF-1 can also increase circulating androgens, resulting in acne.

Sugar and/or excess refined carbohydrates

Similarly, to dairy, consumption of excess sugar and/or refined carbohydrates dramatically increases blood sugar resulting in a subsequent rise in insulin which can be problematic for acne sufferers. High levels of insulin promote increased oil production and an increase in androgens leading to inflammation in the skin.

Excess saturated and trans fats

Saturated and trans fats are pro-inflammatory meaning they increase inflammation in the body. They also compete with the anti-inflammatory properties of omega 3 fatty acids which can lead to inflammation and acne.

Do you want to know more about how diet and nutrients can improve skin or help with a particular skin condition such as acne or eczema? For a personalised plan, book a consultation today. You can book a free 15-minute call with Natalie to see how she can help you.

Glowing Skin Smoothie Recipe:

Ingredients:

• 1 cup of either coconut water, almond milk or coconut milk.
• 1 small frozen banana or half a large banana
• 1 serve of Nutra Organics Collagen Skin Hair Gut Health Powder (available from reception at Mullen Health)
• ½ cup of frozen raspberries or berries of choice
• 1 tbsp of flaxseeds
• 1 tbsp of pepitas
• 1 tbsp of hemp seeds
• ½ cup of ice

Method:

• Add everything to a blender or Nutribullet and blend till smooth – enjoy!

*Added extras: a serve of plant based protein powder of choice

Have you unexpectedly lost weight? Do you have a rapid heartbeat? Do you struggle with anxiety, irritability and heat sensitivity? If you answered yes to these questions, there’s a chance you could be suffering from an overactive thyroid, or Hyperthyroidism.

Women are more likely to suffer from hyperthyroidism than men — as many as 1 in 50 women in Australia will experience overactive thyroid issues.

What is Hyperthyroidism?

Hyperthyroidism is when the thyroid becomes overactive and releases too much T3 and T4 into the bloodstream. If you have too much thyroid hormone (thyroxine) circulating in your bloodstream, your metabolism is continually ‘revved up’.

What are the symptoms of Hyperthyroidism?

Hyperthyroidism develops slowly, so many people don’t recognise the early signs. However, if you experience the following symptoms, you could be suffering from Hyperthyroidism:

1. Weight loss (even with increased appetite)

2. Swelling at the base of the neck (where the thyroid gland is located)

3. Excessive sweating or intolerance to heat

4. Anxiety or nervousness

5. Muscle weakness

6. Tremors or shaking

7. Increased heart rate or palpitations

8. Infertility in women or infrequent menstruation

9. Raised, thickened skin over the shins, tops of feet, back, hands or face

10. Bulging eyes

What causes Hyperthyroidism?

There are many causes of Hyperthyroidism, but the most common is the autoimmune condition Graves’ disease. Other causes include:

• Stress (including pregnancy)

• Excessive iodine

• Inflammation of the thyroid

• Benign tumours of the thyroid

• Overuse of antibiotics

What is Graves’ disease?

Graves’ disease is an autoimmune condition in which antibodies attack your thyroid, causing it to make excessive amounts of thyroid hormone. These antibodies are called thyroid-stimulating immunoglobulins (TSIs).

Graves’ disease usually starts in young to mid-adult life, but can sometimes occur in kids, teenagers and the elderly. It’s much more common in women than men.

About one-third of people who have Graves’ disease show symptoms of Graves’ ophthalmopathy. This is where inflammation affects the muscles and other tissues around your eyes. This may result in bulging, red, or puffy eyes, as well as light sensitivity, double vision and sometimes vision loss.

The medical approach to treating Graves’ Disease is to use drugs to suppress your thyroid’s production of thyroid hormone for up to 12 months. This treats the symptoms (thyroid hormone production), but doesn’t get to the bottom of why your immune system is attacking your thyroid in the first place.

What should I do if I think I have Hyperthyroidism?

The steps for healing Hyperthyroidism (overactive) and Hypothyroidism (underactive) conditions are actually very similar.

1. Get tested

If you are experiencing a combination of some of these symptoms, there’s a chance you may have a thyroid problem. The first thing you need to do is get tested. But, before you do, read my blog on why your thyroid test might be wrong. Instead, ask your Naturopath for a referral to have the following tested:

• TSH

• Free T4

• Free T3

• Thyroid Antibodies

• Reverse T3

This will tell the full story of what is happening with your thyroid and uncover any underlying conditions that might be affecting its hormone production.

2. Take a look at your diet

Once you confirm that you have an overactive thyroid, it’s important to take a look at your diet. We recommend our modified elimination diet as the first step in reducing foods that may place a strain on your gut and your immune system. It involves:

• Avoiding caffeine and alcohol

• Cutting out sugar and other refined foods — sugar places undue stress on your thyroid and adrenal glands.

• Increasing your protein intake — make sure to have a good balance of protein to complex carbohydrates, as well as good fats.

• Plus, boosting your intake of these thyroid-loving foods.

3. Make some changes to your lifestyle

There are some simple, but effective changes to your lifestyle which can help to maintain optimum thyroid function.

• Reduce your stress — find ways to de-stress and relax each day. Think a warm bath, going for a leisurely walk, getting a massage, yoga and meditating. This can help to alleviate the added pressure on a stressed thyroid. It’s also worth trying to reduce your overall stress levels by figuring out your triggers, managing your workload and asking for help when you need it.

• Regular exercise — moderate exercise a few days per week can help to naturally balance your system overall.

4. Take thyroid-calming Herbs

It is possible to calm your thyroid function, but it’s very hard to do through diet alone. There are several safe and effective herbal medicines that can really help to calm an overactive thyroid — my favourites are Bugleweed and Lemon Balm.
Our Naturopaths specialise in determining what your specific needs are so that you can be prescribed the right supplements and herbal medicines for you. Remember, overactive and underactive thyroid conditions need different treatment, so it is important to seek advice.

If you want to know more about how our Naturopaths can help treat Hyperthyroidism, you can call to book a free 15 minute chat with a Naturopath on (02) 4961 4075.

Do you want to find out how natural health can help treat your thyroid condition and discover some of the super foods to eat and diet principles to follow to help balance your immune system?

Click here to access our free guide – Natural Remedies for Thyroid Health.

It’s the battle that every parent now has to face, and it’s only getting more and more difficult — managing kids’ screen time.

When we were growing up, it was just the TV. Now there’s phones, tablets, computers, gaming consoles and who-knows-what-else to compete with, it can be incredibly difficult to keep an eye on the amount of time our kids spend in front of screens.

If you left them to it, some kids wouldn’t do anything else. But how many tears, tantrums and protruding bottom lips can you cope with over digital devices — and is it all worth it?

In Australia, we take our lead from the American Academy of Pediatrics, which recently updated its guidelines on screen time for kids.

The Australian Guidelines

• In Australia, it’s recommended that children younger than 2 have no routine daily screen time. This is hugely important for brain development and healthy parent-child connections. There have also been links to the later development of ADHD, however more research is needed.
• For 2 to 5 year olds, screen time should be limited to one hour of quality programming per day.
• For children aged 6 to 17, parents should determine the time restrictions and monitor the types of digital media their children use. It’s recommended to be no more than 2 hours of recreational screen time per day.

The drawbacks of screen time

• Obesity — too much screen time is one of the biggest contributing factors to our obesity epidemic. Children are naturally full of energy and have an inborn need to be active, but they need to be still to use devices. This increases their risk of obesity, which in turn can lead to diabetes, joint problems and even heart disease.
• Sleep deprivation — kids need to sleep 10-12 hours on average, but screen time is shaving off hours of this much-needed development time. Children who sleep with electronic devices in their bedroom get less sleep than those who leave the devices in another room. This is partly because of blue light emissions, which trick their brains into thinking it’s daytime and they should be awake.
• Loss of social skills — kids who spend too much interacting with an electronic device and have limited face time with people lack the social skills, people skills and the ability to interact with others. This can impact every aspect of their lives – employment, romance, friendships and general social interactions.
• Vision problems — being constantly glued to screens is causing eye strain and creating vision problems further down the track. Also, for very young children to develop depth perception they need to look at real 3D objects, not 2D objects on a screen.
• Poor fine motor skills — for kids to develop fine motor skills, they need to manipulate 3D objects through activities like painting, drawing and modelling with clay, rather than just swiping and pinching.
• Violent or negative thoughts and behaviour — most of the drawbacks of video games stem from violent games, which have been shown to increase aggressive thoughts and behaviours.
• Disturbing content — when kids watch TV, they don’t see the same things adults do. They can be negatively affected by scary, violent or sexualised images. The same applies to computers – it’s worth installing programs or filters to block access to inappropriate content.

The benefits of screen time

Don’t get me wrong, technology can have a hugely positive impact on our kids. However, it’s all about choosing the right screens for the right amount of time.

• Computers are part of daily life — they can be used to research information, develop ideas and create images, music or videos.
• The internet is now a part of building social networks, but it’s important that children learn to ask questions about what they find on the internet.
• Video games have been shown to improve problem-solving and logic, hand-eye coordination, fine motor and spatial skills, multi-tasking, and even planning and logistics. The best way for children to get the most from video games is for you to play together!

What you can do about it — develop quality relationships with

As a parent of two (fairly) grown up kids, I’ll be the first to admit that the challenge is much greater for parents now than it was when my kids were younger. But together with my wife, Dayna, we discovered the secret to healthy screen time starts with developing a healthy relationship with your kids.

The quality of any relationship you have, particularly with your children, is determined first and foremost by the amount of time you spend together.

Here are a few ways we managed to spend quality time:

• Driving – when our children were younger, and even now, Dayna always said the best conversations had were whilst travelling in the car where there were no distractions and you could talk freely to them about their day and any challenges they faced.
• Dinner – having dinner together at the table every night is also a great time to listen and relate to what is happening in our children’s lives.
• Regular family holidays – to this day we still schedule regular holidays together. This time is so important because there’s no work or school, everyone wakes up together, activities are usually more physical and a lot of life skills are learnt. Things like preparing a meal together, learning how to be water safe, camping skills and learning to make their own fun. These skills will be with them for life and will be passed on to the next generation!
• Reading – teaching your children the pleasures of reading is a life-long gift. It allows their imagination to grow as well as being an amazing tool to be able to switch off from the pressures and pace of our lives. Your children will only grow to love reading if they see you setting an example. Try having your own family book club where you can discuss the contents and even share the reading, or try encouraging kids to read every night before bed, particularly when they are younger.

Developing healthy screen time habits

Just like developing a healthy relationship with your kids, creating healthy screen time habits starts when they are young. You can help your kids by:

• Setting screen time guidelines according to the ages of children in your family.
• Leading by example, limiting your own screen time. This is so important.
• Offering variety and making sure you have a range of activities and objects to entertain and stimulate your children so they don’t look to the screen so much.
• Being choosy about what your younger children watch or play on the computer, and taking an interest in what your older children are doing online.
• Keeping TVs, computers and other devices in family spaces and out of children’s bedrooms.
• Turning the TV off before school and at dinnertime.
• Turing all devices off at least 90 minutes before bedtime.

Is your kid always sick? Do you suspect he/she has a food intolerance? Difficulty concentrating? Gut problems?

Click here to download our free guide containing tips and advice on naturally managing your kid’s health, including foods and additives to avoid, boosting their immune system, managing screen time, and what to feed your kids for better health.

It’s a disappointing week to be an Australian who benefits from natural therapies — as I know you all do. From 1 April 2019, the Australian Government will no longer support a range of natural therapies — including Naturopathy — through private health insurance subsidies.

Now, the Labor Party have made clear that should they win the next election, they plan on applying GST to these excluded natural therapies.

These decisions are surprising, particularly as they are based on a review by the National Health and Medical Research Clinic (NHMRC) in 2015 which is now under investigation by the Commonwealth Ombudsman. The review misled the public by not following recognised guidelines or standards in reviewing evidence, lacking transparency and withholding critical information.

The government says that while consumers can still choose to access these services, they will no longer be able to claim benefits from their insurer.

Understandably, this has upset a large number of Australians who proactively use natural therapies to improve their health. It has also caused confusion as to how this decision has been passed.

Did they review the right evidence?

There are countless studies which have found robust evidence for the individual therapies used by Naturopaths. This includes omega-3 fish oil, probiotics, magnesium, turmeric, curcumin, the Mediterranean diet and meditation, just to name a few.

One of the major flaws in using this NHMRC report to guide public health policy is that it only reviewed studies that looked at Naturopathy as a complete health service. Studies of this nature are rare — few choose to study Naturopathy as a whole service and instead prefer to study the component therapeutics used by Naturopaths such as specific herbal and nutritional therapies.

Not considering the numerous reviews on these Naturopathic treatments is like saying there is no value in seeing a doctor for high cholesterol, without any consideration for the pharmaceutical medications they prescribe to manage cholesterol.

Is the Australian Government missing the point?

Complementary medicine is just that – it complements orthodox treatment. Naturopaths are able to provide a holistic and personalised solution to your underlying health concerns by prescribing herbal and nutritional supplements, diet, exercise, and lifestyle advice. They take your doctor’s advice, blood tests and pharmaceutical prescriptions into consideration and look at the whole picture to get the best outcome for you.

Naturopathic treatments have been shown to optimise the results achieved with conventional treatments and minimising the risk of potentially harmful side effects of prescription medication.

Naturopathy, when utilised as the first port of call, has the ability to reduce the burden on the traditional healthcare system significantly.

Is Australia lagging behind other countries?

Around the world, other countries are leading the charge accepting nutritional and herbal treatments as effective, everyday medicine.

The Swiss Federal Council acknowledge that complementary medicine meets statutory regulations when it comes to effectiveness, and guaranteeing high quality and safety. Services such as homeopathy, Traditional Chinese Medicine and herbal medicine, are covered by mandatory health insurance.

In India, traditional medicine is widely used, especially in rural areas where 70% of the Indian population lives. Services like Naturopathy, homeopathy, and yoga are all recognised by the Government of India.

While the Australian government is balking at providing support for these services, 70% of the Australian population use over-the-counter natural medicines and one-third of the population use complementary therapies such as Naturopathy, massage therapy and chiropractic — showing huge public support.

Your Health is Your Business.

Naturopaths believe in prevention above all else. We shift the emphasis from ‘managing’ disease and symptoms to building and maintaining the best possible health. We educate and empower people to attain better health by adopting a more natural lifestyle.

Rather than providing a band-aid that covers up symptoms, the goal is to identify and treat the cause with non-invasive, safe and effective natural therapies. All of these therapies have an abundance of research behind them, even if the entire practice of naturopathy as a ‘health service’ has yet to be extensively studied.

When it comes to your health, your freedom of choice should never be confined as to what the Government stipulates as ‘good for us’.

Despite what the Australian Government has concluded, embracing a health-enhanced lifestyle and working alongside a natural healthcare professional, can provide those with presenting health concerns with a greater quality of life.

We will continue to make our voice heard when it comes to the benefits of Naturopathy, and we encourage you to as well. You can:

• Express your concerns to your health fund in writing — make sure to include your member number and how Naturopathy has improved your health

• Have your say – Let the government know how you and your family’s health will be impacted. Register here to sign the petition – https://www.yourhealthyourchoice.com.au/save-rebates/

• Speak with your feet — show your health fund you’re not happy with the changes by dropping your ‘extras’ cover. Money talks!

Can you believe we’re already a month into the new school year? This week, I had a six-year-old come to see me and even he was commenting about how fast this year is going!

I remember when we were kids and it felt like a school day lasted forever, and a year was an eternity. Our kids are definitely feeling the pace of life a lot more these days. But there are so many ways you can help them thrive in this kind of environment (even if it is a bit different from what we experienced as kids).

It’s now common to see kids dealing with anxiety, allergies, intolerances, tummy pain, trouble sleeping and experiencing behavioural challenges. The good news is, these are all conditions that a Naturopath can help with.

I want to share with you the most common conditions I see in children, what to look out for in your child and what you can do to help them thrive, naturally.

Anxiety and behavioural challenges

Does your child:

• Ask the same question over and over?

• Have trouble concentrating?

• Seem easily overwhelmed?

• Experience extreme emotions when a change occurs?

• Have difficulty sleeping?

If your child shows some or all of these signs, they could be experiencing anxiety or a behavioural problem. A Naturopath can help to identify the underlying causes or triggers of these behaviours, and even look at some of the nutritional deficiencies that may be contributing to their symptoms.

Getting a food intolerance test is a great place to start to determine if food is one of their triggers. We offer in-house food intolerance testing (IgG), so you can book in by giving us a call. It’s also a good idea to reduce sugar and processed food, particularly additives and preservatives.

Every child is unique and there is always a mixture of underlying causes affecting their health. However, some of my favourite nutrients for anxiety and behavioural challenges are magnesium, zinc, as well as herbs like chamomile and kava.

Allergies and intolerances

Does your child:

• Suffer from eczema, or itchy, dry and red skin?

• Experience asthma?

Again, the first step is to identify any underlying food intolerance through a simple pinprick test. Food allergies or intolerances are often triggers for these extremely common conditions. Your child doesn’t have to suffer or rely on steroid creams or medications to feel normal — often by cutting out these foods, you can see a huge difference in their health.

For any food intolerance or allergy, Naturopaths focus on the gut. I always recommend an immune-balancing probiotic to calm an over-active immune system. I also recommend Vitamin C, which acts as a natural anti-histamine, zinc and herbs for the lymphatics and skin

Upset tummy

Does your child:

• Often complain of tummy pain?

• Often feel sick or nauseous?

• Experience either diarrhoea or constipation?

• Have a bloated belly at the end of the day?

A lot of kids that I see complain about tummy pains or feeling sick after eating. As parents, we often think that it’s normal for kids to feel this way, but these are actually symptoms of an upset digestive system.

If your child sounds like I’ve described, they could be suffering from food intolerances which are causing them pain and discomfort. As a Naturopath, our goal is not just to avoid the offending foods, but to heal your child’s gut so that they can develop better tolerance to these foods.

I may sound like a broken record, but food intolerance testing is the quickest way to get to the source of your child’s health issues. In fact, it’s not just gut health, but their general health which can benefit from repairing and restoring the gut.

General tips to help your kids thrive

While Naturopaths can help your child with a range of conditions, we can also support your child to live a healthy, natural life. Over the years, we’ve helped hundreds of parents navigate all of the mixed messages and set their kids up to thrive. Here are a few of our best tips:

• Enjoy as much natural, organic food as possible — check out our kids’ meal ideas for inspiration.

• Cut out additives and preservatives and see the difference!

• Limit screen time — read our blog on how much screen time is enough. A good starting place is no screen time after 7pm, no Playstation during the week and going on ‘tech-free’ family adventures like camping, bushwalking or the beach.

• Take control of the pace of life — limit after-school activities to give kids (and yourself) enough time to decompress after a full day of school.

• Another great tip to reduce the pace of life is to have just one family social event per weekend. Filling up all space with social outings can mean stressed, busy weekends with no quality time to enjoy each other’s company.

There are so many ways we can help our kids to grow up strong, healthy and happy. If you think your child could benefit from seeing a Naturopath, you can book a free 15-minute phone consult with one of our friendly practitioners to learn more. Call (02) 4961 4075 to learn more.

If you have trouble maintaining a healthy weight and the number on the scales keeps creeping up, you’re not alone. In fact, almost two-thirds of Australians are overweight or obese.

While obesity can affect how you feel about yourself, it is also associated with a wide range of physical conditions such as high blood pressure, high cholesterol, blood sugar imbalances and diabetes.

The good news is your Naturopath can help you take steps towards a healthier weight for life.

The magic of your microbiome
Recently, there has been enormous interest in the microbiome — the billions of microbes that live on and in the body. Researchers continue to discover how the microbiome influences numerous aspects of our existence, including the risk of becoming obese and developing metabolic imbalances.

Of the many microbes resident in the gut, some are able to extract more energy from food than others. However, if you have too many of these bacteria (known as Firmicutes), then the body tends to store away this extra energy as fat, contributing to weight gain.

On the other hand, if you have more of a different type of bacteria (called Bacteriodetes) then less energy is extracted from food, less fat is stored, and you are likely to be leaner. The key to maintaining a healthy weight is restoring balance in the microbiome.

Probiotics to the rescue
Probiotics (specific strains of beneficial bacteria) can positively influence your gut microbiome and overall health. Two strains, in particular, have been found useful in helping to control weight gain:

• Bifidobacterium animalis ssp lactis (B-420™) — as well as reducing fat mass (particularly belly fat and waist circumference), this probiotic strain has also been shown to support healthy blood sugar levels and to reduce the ‘yo-yo’ weight regain often experienced after weight loss.

• Bifidobacterium animalis ssp lactis (HN019™) — this probiotic strain can reduce fat storage, body mass index (BMI), and lower levels of unhealthy cholesterol. It’s particularly beneficial for those with metabolic conditions.

These are just two of the many probiotic strains that are available. Your Naturopath will be able to determine which is best to suit your individual needs.

Step your way to a healthy weight

What you do everyday matters! While probiotics can help repair your gut on the inside, it’s extremely important to support your gut by taking steps to improve your health in other ways — including healthy eating and exercise.

Here are a few ways you can incorporate healthy habits into your life to support healthy weight:

• Choose wholefoods and protein (e.g. meat, fish, tofu) with main meals, while minimising sweet, fatty, fried and fast foods.

• Move more. Go for a walk at lunchtime, take the stairs, spring clean the house, get into gardening, or walk the dog. There are millions of ways to move – whatever the way, just do it!

• Ensure you get a good night’s sleep, ideally 7 to 8 hours. Being well rested will ensure you are not looking for extra energy from food.

• Set yourself up for success by setting specific, measurable and achievable goals and meet them!

This January we will be running some exciting new free talks on not only how to lose body fat but just as importantly how to maintain a healthy body weight for the rest of your life.

Check out our events page or Facebook for dates, times and how to register.

Looking forward to seeing you there!

Peter Mullen

Struggling to drop those extra kilos?

Click here to download our free guide on weight loss to discover our top tips on losing weight and keeping it off naturally.

Conceiving doesn’t have to be hit and miss. If you’re trying to conceive and you need a little help, there are so many ways to boost your fertility naturally.

The main thing to remember is: the healthier you are prior to conception, the healthier pregnancy you will have, and the healthier baby you will deliver.

Without further ado, here are some hints on what you can be doing right now:

• Achieve a healthy body composition or BMI (fat to muscle ratio) – being either overweight or underweight can impact your fertility and delay the time it takes to fall pregnant.
• Exercise regularly – at least 30 minutes a day, five times a week. This will increase your energy and strength, help with stress and help prepare your body for pregnancy.
• Learn stress management techniques like meditation, yoga, tai chi or practice taking ‘time out’ for yourself. Hormones like cortisol and epinephrine are thought to play a key role in up to 30 per cent of all infertility problems. It’s not just natural fertility that is affected – studies have shown women undergoing IVF who had high levels of stress were  20 per cent less likely to achieve fertilisation success.
• Drink filtered water – learn more about the benefits of filtered water in our blog.
• Eat fresh foods – organic where possible and cut down on packaged foods. Eating fresh, natural produce will ensure you give yourself the best possible nutrients for fertility.
• Increase your consumption of good fats and avoid dangerous fats – good fats include monounsaturated fats in olive oil, polyunsaturated fats in oily fish and nuts and mid-chain fatty acids found in coconut oil. Dangerous fats include trans fats hidden in foods like doughnuts, biscuits and lollies. These foods may actually increase your risk of infertility by as much as 70 per cent!
• Increase your vitamin E consumption – this is crucial for the health of the uterine lining, boosting sperm health and motility, and protecting your cells from toxins. It has also been shown to help prevent miscarriage in women with a history of recurrent miscarriages. Good sources include avocado, raw nuts and seeds, raw vegetable oils, berries, cooked spinach, pumpkin and broccoli.
• Ensure you have a healthy level of Vitamin D before and while you are pregnant – it can radically reduce the risk of pregnancy complications, preeclampsia and Type 1 diabetes in your newborn.
• Take good quality pre-conception supplements, whether you are eating a healthy diet or not. Key nutrients for fertility include zinc, selenium, magnesium, calcium, B12, B6, folic acid, vitamin C, vitamin D, vitamin E and omega-3 fats.
• Have an STD check – infections like chlamydia, where symptoms may not be obvious, can interfere with fertility. These are more common than you may think, so it is important to get checked.
• Detoxify your liver – a healthy liver means better hormonal balance, better removal of environmental toxins and better stress coping. This is one of the most important things you can do to boost fertility. We offer a healthy liver program if you need help getting started.
• Minimise your exposure to toxic chemicals – environmental toxins may dramatically affect both male and female fertility. Poisonous chemicals are all around – in our environment, food supply, air and water. Some of the main chemicals to avoid include:
  – Phthalates and bisphenols found in plastic containers
  – PAH released from cigarettes, car fumes and road tar
  – VCH chemicals used in rubber tires, plastics and pesticides
  – Endocrine disruptors found in cleaning solvents, cigarette smoke, petrol fumes and more.
• Cut out caffeine, alcohol and smoking to reduce your toxicity and oxidative stress.
• Avoid dairy products – cow’s milk contains high levels of hormones that are disruptive to your healthy hormonal balance.
• Avoid gluten – along with dairy, it is one of the most common intolerances and can lead to inflammation and nutrient deficiencies. Having an IgG Food Intolerance Test will help you determine any other intolerances.
• Avoid unfermented soy – processed soy products contain phytoestrogens which may disrupt hormonal balance and affect thyroid function in some women.

It’s crucial to follow a good pre-conception plan for at least four months before conception to ensure the best quality eggs and sperm. So allow yourself 120 days after making these changes before trying to conceive.

Yours in health,

Peter

Are you planning to have a baby? Or are you already pregnant and looking to provide the best start for your new family member?

Click here to download our free guide on natural fertility, preconception and pregnancy to discover the steps you and your partner can take to boost fertility and make a healthy baby naturally.

Have you ever wanted to take a peek at what a Naturopath really eats? Over the next few weeks, we’ll let you in on what our Naturopaths eat to fuel their bodies and share with you their favourite recipes so that you can try it for yourself!

Let’s start with our leading practitioner, Peter Mullen!

Peter Mullen is one of Australia’s leading Naturopaths and is also co-founder of Mullen Natural Health Centre with his wife Dayna. As you can imagine, they are busy people — but they still manage to lead a healthy lifestyle with a focus on organic wholefoods, gentle exercise (think walks and swimming) and regular breaks to keep those stress levels down.

Peter is a strong advocate for intermittent fasting, which for him involves only eating during an 8 hour period of the day and fasting for the remaining 16 hours. You can read more about intermittent fasting on our blog. That said, here’s what Peter’s day on a plate looks like!

Wake up: I drink a cup of warm water and lemon to detoxify and flush your system. It’s also great for your digestive system and contains immune-boosting vitamins!

Mid- morning: At 10:30am, I break my fast with a shake made of Metagenics’ Thermophase Detox and G-Tox Express. It’s lean, green and packed with nutrients to support your gut health, liver and cellular detoxification.

Lunch: At 1:30pm is when I have my main meal for the day — it’s when your body needs the most nutrients and stops you going to bed with a full tummy. My favourite meal at the moment is Mung Bean Dahl , which you can try for yourself with our recipe. This recipe is our secret weapon for counteracting festive indulgences, or indeed any time we are feeling a little less than our best. The medicinal spices used to flavour this simple dish can be chosen and combined according to your constitution and a good dose of garlic, onions and ginger give it a great immune-boosting quality.

Afternoon tea: Like most people, at 3pm I’m looking for a pick-me-up, so a piece of fruit is nature’s best snack. I love apple, pear or mandarin.

Dinner: An early dinner at 6:30pm ensures that you’re not going to bed full. I’m a keen fisherman, so I love fresh caught fish for dinner with organic veggie mash. Unfortunately I don’t get to fish as much as I’d like to, so most days I settle for fish from the co-op or the farmers markets.

Have you been living with a health condition for years that hasn’t responded to conventional medicine effectively? Or are you simply not feeling your best?

Click here to download our free guide with tips and steps you can take to feel well again, naturally. This guide covers everything you need for healthy living – diet, sleep, stress and supplements.

Dairy is one of those food groups we grow up eating without questioning. But as a Naturopath, it’s one of the first things I recommend my patients eliminate from their diets. You might love dairy, but it doesn’t love you back!

Today I want to share with you the reasons why you may be better off without dairy, and what you can enjoy instead.

Why give up dairy?

Well, there are many reasons, but one of the main ones is that many people develop an intolerance to lactose – a sugar or carbohydrate found in milk and other dairy products. Lactose intolerance is the result of an insufficient amount of the enzyme lactase, which breaks down lactose in the small intestine.

Lactose intolerance is not just something that occurs from a young age – many people develop it later in life. Often people will suffer without even realising, putting up with symptoms like diarrhoea, abdominal pain, flatulence and/or bloating. Sounds lovely, right? Well, the good news is giving up dairy will give you instant relief!

More than that, milk also contains the proteins casein and whey, which can also be difficult for some people to digest. This intolerance can show up as eczema, asthma, or behavioural problems in kids. When these families come in to see me, the first thing we do is an IgG Food Intolerance test. Would you believe it? Dairy is the most common culprit!

The problem with homogenized milk

Our love affair with milk is an odd one, mostly driven by marketing. But the truth is, cow’s milk is full to the brim with cow hormones – including estrogen, progesterone and growth hormones. All of these hormones are intended to fatten up baby cows, not for humans to drink. That’s why if you’re conscious of your weight, milk may not be the best choice.

Another problem I have with milk is that most commercial milk is homogenized. This process blends the fat up into tiny particles so that they stay suspended in the milk rather than separating and floating to the top of the carton. These tiny fat particles are now even easier for you to absorb straight into your bloodstream, causing damage to the walls of your arteries. This is one of the main reasons I tell all my clients to eliminate dairy from their diets.

What about my calcium?

Calcium and dairy are so intertwined in our minds, thanks to years of clever marketing.

However, milk actually isn’t the best source of calcium. There are many ways to get your 1,000 milligrams a day.

What to eat instead of dairy…

Ok so giving up dairy means no milk, but it also means no cheese or ice cream. Luckily, there are so many great alternatives – you won’t even miss them!

We prefer natural substitutes that you can make at home. However, if you are using supermarket alternatives, be careful to read the packet closely as they can sometimes contain their own nasties.

Here’s a few ideas to get you started:

Milk – try almond milk or fermented soy milk

Cheese – try goats cheese, or soaked cashews for a cream cheese substitute (trust us!)

Icecream – try coconut icecream or make your own banana nice-cream with frozen bananas

Have you been living with a health condition for years that hasn’t responded to conventional medicine effectively? Or are you simply not feeling your best?

Click here to download our free guide with tips and steps you can take to feel well again, naturally. This guide covers everything you need for healthy living – diet, sleep, stress and supplements.

Naturopaths have been touting the benefits of good gut health for years, but it’s only recently that modern medicine has started to catch on to role that gut health plays in your overall health. While there are many things you can do to create healthier gut bacteria, there is one simple tip to achieve better gut health right away – fasting.

The idea of going without food for any period of time can seem daunting for some, but intermittent fasting is a new and, dare I say, achievable way of fasting that means you don’t have to skip work or commitments so you can stay home and be hungry and miserable!

After a period of lots of eating and drinking, like the Christmas holidays, my wife Dayna and I like to go through a period of intermittent fasting to give our guts a ‘break’ and get our gut health back on track.

Why fast?

Improving your gut health is all about feeding your microbiome – the millions of good bacteria in your gut – the right foods so that they thrive. These beneficial bacteria influence everything from optimising our digestion and immune system to boosting our moods and memory.

When you eat, your body works hard to break down, assimilating and absorb those nutrients. Your immune system also has to be alert to everything passing through the gastrointestinal tract. If you’re constantly eating and snacking, you’re not giving your digestive system much time off.

Fasting is one way to give your gut a well-deserved break from all the hard work of breaking up and digesting your food, giving it time to focus on cleaning, growing and repairing.

In fact, fasting for 16 hours a day (with a window of eating of 8 hours) extends the time for detoxification and autophagy. Autophagy means “self-eating”, and refers to the processes by which your body cleans out various debris, including toxins and recycles damaged cell components. Fasting can even increasing the diversity of gut bacteria – which is crucial for your immunity and overall health.

Another bonus of intermittent fasting, is that it helps you enter ketosis, or fat burning mode, by shifting your energy pathways away from using glucose (sugar) to burn fat instead. Insulin levels lower and growth hormones increase, which increases the release of fat burning hormones to facilitate weight loss.

How to try fasting

For maximum effect try to intermittent fast a minimum of 2 days per week, up to 7 days per week. You’ll need to fast for a minimum of 12 hours a day, ideally 16 hours. One of the easiest ways to try intermittent fasting is to have dinner by 8pm at the latest, and then breakfast or your first meal of the day from 8am-12pm. Remember breakfast = break the fast. Breakfast is totally optional and may depend on hunger levels.

Fasts beyond this can be done but require support. Be sure to speak with your Naturopath before attempting to fast. Book a free 15 minute phone chat with a qualified Naturopath today –  Click here to book now.

How stressful would you rate a normal day for you? If you’re the kind of person who is always go-go-go and struggles to turn off the ‘stress switch’ you may be on the road to adrenal fatigue.

Four out of five people have some degree of adrenal fatigue. But instead of addressing their fatigue, most people cover it up with stimulants like coffee, tea, soft drinks, sugar and cigarettes.

The good news is there is a lot you can do to manage adrenal fatigue naturally – so let me take you through our guide on what it is, how to spot it and what you can do to heal yourself.

So what causes adrenal fatigue?

In short – intense and prolonged stress and fatigue that is not relieved by sleep.

Your adrenal glands sit on top of your kidneys and work to help you cope with all types of stress by releasing hormones (namely cortisol and adrenalin) into your system.

If you are constantly or repeatedly stressed without sufficient time to recover, you may deplete your body’s reserves of these hormones, resulting in adrenal fatigue.

It doesn’t matter what type of stress you are going through (emotional, psychological, physical), all stress has a cumulative effect and can cause adrenal fatigue.

10 signs you may have adrenal fatigue:

1. Difficulty getting up in the morning
2. Fatigue throughout the day not relieved by sleep
3. Craving for salt or salty foods
4. Increased effort to do everyday tasks
5. Decreased sex drive
6. Decreased ability to handle stress
7. Increased time to recover from illness, injury or trauma
8. Light-headed when standing up quickly
9. Decreased productivity
10. Mild depression

If you are experiencing more than three of these symptoms, you may have adrenal fatigue.

Now, the bad news about adrenal fatigue is that there are no magic pills to fix it. The good news is that you can do most of what is necessary to recover through diet, lifestyle and herbal medicines.

Here are our top 5 tips for healing adrenal fatigue naturally:

Relax the mind – relaxation is much more than just taking time out to do something you like. Psychological relaxation is another way of learning to adapt yourself to difficult situations with less stress and debilitation. The best way to achieve this is through meditation, yoga, or deep breathing. As always, practice makes perfect.

Get to bed early – not only do you need eight hours, you need to be in bed and asleep before 11pm at night to allow your adrenal glands to replenish. Whenever your schedule allows it, you should try to sleep in to 9am to reap the full benefits of regenerative sleep, even if it is just on the weekend.

Get physical – Exercise normalises the levels of cortisol, insulin, blood glucose, growth hormone, thyroid and several other hormones and puts more oxygen into your brain. So get out there and get pumping!

You are what you eat – when your adrenal glands are fatigued, cortisol levels drop to lower than normal making it difficult to maintain normal blood sugar levels. People with adrenal fatigue should therefore avoid loading up on white flour and sugar products, coffee and caffeinated beverages, fried or fast foods and foods you are addicted to. Instead, you should focus on increasing your good quality proteins such as eggs, fish, lamb, legumes and tofu, as well as getting plenty of fresh fruit and veggies in your diet.

Herbs to heal – herbal medicines are the most effective way to repair and recover from adrenal fatigue. Each person is different though, so they work best if specifically prescribed for your degree of adrenal fatigue. Some herbs we commonly use include licorice, rhodiola, ginseng, passionflower and ashwagangha. Adrenal fatigue can also be exacerbated by deficiencies of zinc, magnesium and B vitamins, leaky gut syndrome and liver stress, all of which can be corrected through nutritional medicines.

If you think you may have adrenal fatigue, or could be at risk, you can arrange to see one of our Naturopaths by calling (02) 4961 4075. We can help you.

Do you want to find out how to keep your stress and adrenal fatigue under control naturally?

Twenty years ago, if you went to the doctor and said you were feeling ‘stressed’, you would have been turned away and told ‘There’s no such thing’.

More recently, the World Health Organisation has released figures that show our failure to tackle depression and anxiety is costing the world nearly $1 trillion a year in lost productivity and causing “an enormous amount of human misery”.

Finally, our health system is beginning to recognise that anxiety is more than just feeling stressed or worried. Everyone has these feelings from time to time, but when they don’t go away, it becomes a serious condition that makes it difficult to cope with daily life.

How do you know if you have anxiety?

Anxiety doesn’t just set in overnight. The symptoms can often develop gradually over time, so that you might not even realise how bad things have become.

There are actually a variety of anxiety disorders, each with its own set of symptoms, but there are some general signs to look out for. Feeling an excessive amount of fear and worry, a sense of dread, catastrophizing or obsessive thinking, and even avoiding situations that make you feel anxious. The key difference between feeling a bit anxious and anxiety is that these symptoms persist to the point of becoming debilitating.

Types of anxiety include:

• Generalised Anxiety Disorder (GAD) – feeling anxious on most days and excessively worried for a period of six months or more.
• Panic Disorder – experiencing intense and overwhelming panic attacks, with uncontrollable feelings of anxiety combined with shortness of breath, heart palpitations, chest pain and other physical symptoms.
• Social Anxiety Disorder – experiencing an intense fear of being criticized, embarrassed or humiliated.
• Specific Phobias – feeling fearful about a particular object or situation. You may even go to great lengths to avoid this situation, eg. flying.
• Obsessive Compulsive Disorder (OCD) – ongoing unwanted or intrusive thoughts or fears that cause anxiety. For example, you may relieve your anxiety about germs by carrying out rituals like constant hand washing.
• Post Traumatic Stress Disorder (PTSD) – after a traumatic event, experiencing difficulty relaxing, upsetting dreams or flashbacks.

Children can also experience their own forms of anxiety, like Separation Anxiety and Selective Mutism.

What causes anxiety?

There is no single cause of anxiety, but rather a number of risk factors that increase your chances of developing this condition.

These include:

• Biochemical factors – if you have a family history of mental health conditions, you may be predisposed to developing anxiety.
• Personality traits – if you tend to be a perfectionist, easily flustered, timid, lacking self-esteem or want to control everything, you have an increased chance of developing anxiety.
• Unrelenting stress in your daily life – anxiety can be triggered by ongoing stressful life events, like work stress, changes in relationships, pregnancy, family problems, major emotional shock, loss of a loved one and more.
• Chronic physical illness – conditions like diabetes, asthma, thyroid problems, hypertension and heart disease can contribute to anxiety conditions.
• Pyrrole Disorder – this condition results in a chronic deficiency in Zinc and B6 and greatly increases your risk of developing anxiety. It runs in families and affects up to 10 per cent of the population. Pyrrole Disorder is common in children with anxiety, autism and learning difficulties. It is diagnosed with a simple urine test and can be easily treated, often with great results.
• Substance abuse – some people use substances like alcohol to mask their symptoms of anxiety, to the point where they may not even realise they have a problem.

What can you do about it?

The first thing to do is to get diagnosed by your GP, psychologist or psychiatrist.

Once you know you have anxiety, there are a number of proven natural treatments that can help you reduce and manage symptoms and get on top of the condition.

My top 5 natural supplements for anxiety are:

Mortal Kombat X Hack

• Kava has been shown to significantly reduce the symptoms of people suffering from Generalised Anxiety Disorders.
• Magnesium
• B Complex
• Zinc
• Fish Oil

My top 5 lifestyle changes for anxiety are:

• Learning to meditate – relaxing your mind is difficult when you have anxiety, but practice makes perfect. I recommend trying out some of the free phone apps available like Smiling Mind, or the ABC’s Life Matters has free meditations.
• Healthy sleep patterns – not only do you need eight hours sleep, you also need to get to bed before 11pm at night to allow your adrenal glands to replenish. You should also try to sleep in to 9am on the weekend to reap the full benefits of regenerative sleep (when your schedule allows it, of course).
• Exercise – 30 minutes a day, 5 days a week of medium intensity exercise is all you need to normailse the levels of cortisol, insulin, blood glucose and other hormones. It also puts more oxygen into your brain and gets your endorphins going – all things that are great for anxiety-sufferers.
• Eating a wholefood, low-GI, low-inflammatory diet
• Reducing the burdens on your body – fixing leaky gut, reducing toxins and liver stress, avoiding food allergies and intolerances, and treating chronic infections. All of these things increase the stress on your body, and can even be the underlying cause of your condition.

Take the anxiety and stress questionnaire here

If you have any more questions, you can call us to book a FREE 15 minute chat with one of our Naturopaths to see how we can help you. Call now on (02) 4961 4075.

Yours in health,
Peter Mullen

Do you want to get your anxiety under control and start feeling yourself again?

Click here to download our free guide on the naturopathic approach to treating anxiety, including super foods to enjoy, lifestyle and exercise advice, and supplements that can help.

Meet nutritionist and bestselling author Lee Holmes when she stops in Newcastle on Tuesday 22 May as part of her national tour for her new book Supercharge Your Gut. You’ll learn how to eat your way to better gut health, increased energy and happier moods in just two days a week.

This follow-up to Lee Holmes’ bestselling Heal Your Gut provides an in-depth survey of our most influential body part, based around a two-day-a-week gut maintenance plan and over 100 gut-loving recipes.

The research is in and the facts are undeniable: the gut has an immense influence over our health – directly impacting immunity, weight, sleep, mood and overall wellbeing. Yet many of us race through life ignoring this incredible ecosystem, until something wakes us up.

The good news is that healing and maintaining a healthy gut is not difficult or time consuming.

Supercharge Your Gut will show you how to transform the way you look, feel and think through better gut health. You’ll discover a deeper insight into your body’s most influential part; learn about the effect the gut has on your emotions, immune system, weight, sleep, hormones and even your thyroid levels; and have a better understanding of SIBO, FODMAPs and histamine intolerances.

This simple two-day maintenance plan is supported by deliciously nourishing recipes, handy tips and information to enable you to enjoy the countless benefits of a happy, healthy gut, for life.

TICKETS HAVE SOLD OUT

You should spend about a third of your life doing it… but are you getting enough sleep?

Why do you need to sleep?

Sleep plays a crucial role in your overall health and wellbeing. It impacts everything from brain function to heart health, bodyweight to mood.

Without enough sleep, your body can go into a pre-diabetic state, and makes you feel hungry, even if you’ve already eaten. Further, consistent sleep deprivation can raise your blood pressure and make you a prime candidate for a heart attack or stroke. If you are getting less than six hours each night, I would consider this sleep deprivation.

What’s the ideal amount of sleep?

The recommended amount of sleep for adults is between 7 to 9 hours, but in my opinion, it is the hours before midnight that count. This is because our body does the majority of its recovery and detoxification during the hours of 9pm to 3am. So the earlier you can get to bed, the better.

Exactly how much is right for each person is up to the individual, but a good rule to follow is that if you feel tired when you wake up in the morning, you probably aren’t getting enough sleep.

How do your hormones affect sleep?

Hormones play an integral role in your sleep patterns, which is why having a regular sleep routine can lead to improved health and wellbeing.

Here’s a quick rundown of how your hormones affect your sleep:

• 9pm-11pm – your endocrine system (adrenals) begins its daily recovery

1am-3am –your liver is detoxing, which is often why people wake up at this time of morning.

4:30am – your temperature is at it’s lowest. Your body begins to produce the thyroid hormone and your temperature begins to rise.

6:30am – your adrenal glands release a hit of cortisol to wake you up. You should be at your most alert at this time of day.

9pm – your cortisol drops steadily until this time, at which your brain begins to produce the sleep hormone melatonin. This makes you drowsy and ready for sleep.

Natural remedies for sleep

• Create a healthy sleep routine – go to bed at the same time each night, wake up at the same time each morning, and ensure you get at least 7 to 9 hours sleep per night.
• Avoid electrical devices like computers, mobile phones and iPads after 7pm. The light emitted from these devices tricks your body into thinking it’s still daylight, impacting your melatonin production.
• Ensure your room is as dark as possible. Even a little bit of light can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin.
• Avoid overheating – the ideal temperature for sleep is 18.5 degrees.
• Avoid exercising or eating a big meal before bed – both of these activities raise your body’s core temperature. However, you should exercise throughout the day to decrease stress and ensure you’ve expended enough energy.
• Reading before bed is one of the best ways to quieten your mind, reduce cortisol levels and start to encourage the release of melatonin. Likewise, listening to relaxation music or meditating before bed can also be helpful.
• Avoid caffeine after midday to ensure you’re not overstimulated before bedtime. Caffeine can override melatonin and make you ignore your body’s cries for sleep.
• Avoid alcohol at least four hours before bed – using a glass of wine to relax and de-stress is actually detrimental to your sleep. Instead, try one of the methods suggested above for reducing your cortisol and encouraging melatonin production. If you like a drink before bed, camomile tea is a great relaxant.
• Have a small protein snack before bed – it stabilises blood sugar and can help with melatonin production.
• Take a high-quality magnesium supplement before bed
• To encourage healthy sleep patterns, we recommend our Mullen Health Sleep Tonic before bed. It contains kava, valerian and passionflower, which are all powerful sedative herbs.
• If you suffer from insomnia, a great natural supplement to take is melatonin. This will help to retrain your body to know when it’s time to sleep. Melatonin is also great for jetlag.

Yours in health,

Peter Mullen

Have you been living with a health condition for years that hasn’t responded to conventional medicine effectively? Or are you simply not feeling your best?

Click here to download our free guide with tips and steps you can take to feel well again, naturally. This guide covers everything you need for healthy living – diet, sleep, stress and supplements.

One of the more disturbing changes I’ve noticed while treating children over the past decade is the number of kids, sometimes as young six, being diagnosed with anxiety.

For some children, this anxiety is related to another diagnosis they have been given – like ADD, ADHD, ODD, OCD or Autism – while others experience anxiety on its own.

Today I want to share signs to look out for, as well as strategies for helping your child deal with and reduce their anxiety.

What is anxiety?

We all experience anxious feelings at times in our lives – when faced with a threatening situation, our fight or flight response kicks in, our adrenaline starts pumping and we get ready to escape danger. Anxiety is when these anxious feelings don’t go away.

Many kids become fearful and anxious in new situations, however most kids develop ways to cope with these fears and worries.

Signs of anxiety to look for:

• Your child is more fearful or worried than other children of the same age

• They often seek reassurance or cling to you

• Your child’s fears stop them from participating in activities that other children their age do

• They prefer to watch others than have a go

• They don’t want to get ready for school

• They tell you they have physical pains, such as stomach pains or headaches

• Your child asks for help with things they can do themselves

• They get upset easily and cry over small things

• Your child’s fears seem out of proportion to the issues in their life

• They always see the negative or dangerous side of things

• They have trouble going to sleep, or won’t sleep without a parent or adult

What is the cause of kids’ anxiety?

Unfortunately, there is no one answer as to why kids develop anxiety. It’s different for every child and there are lots of different factors that can contribute to their anxiety. These include:

• Family history – some parents are nervous or anxious by nature, and this can be passed on to children. Naturopaths use iridology to look for these inherited nervous system patterns.

• Stressful or traumatic events can trigger anxiety in kids

• A stressful or traumatic pregnancy can have impacts on your child

• Genetic or familial conditions can contribute to anxiety. For example, pyrrole disorder is a chronic deficiency in Zinc and B6 which may impact the development of a child’s nervous system and stress coping.

• Genetic variations such as MTHFR gene

Strategies for helping an anxious child

The good news is, there is a lot you can do to help your child if they are experiencing anxiety, and the first thing should be to seek help. If anxiety is affecting your child, getting help early is the best thing you can do for them. Beyond Blue has some great tips for helping your child deal with anxiety.

There are also a number of other contributing factors that you can look at to help support your child and reduce their anxiety:

Dietary

• Determine if your child has any food intolerances – if they are eating foods that cause inflammation, this will inflame and heighten their nervous system. A simple IgG food intolerance test will help work out which foods could be causing inflammation.

• Eat to balance blood sugar – avoid foods that cause a spike in blood sugar levels, because once your child’s blood sugar levels inevitably drop, it causes spike in anxiety and poor concentration. For example, a bad choice for breakfast is sugary cereals, or even something like weetbix, milk and sugar. A better choice is scrambled eggs or an omelette, which is high in protein and low in sugary carbohydrates.

Lifestyle

• Reduce screen time – too much time in front of a screen over-stimulates kids’ brains, making it hard to get to sleep.

• Exercise – kids need to exercise every day. For example, if your child finds the stress of going to school too much, coming home and jumping on a trampoline for 20 minutes is a great way for them to get rid of that nervous energy.

• Family time – the importance of family time cannot be overestimated. Being together as a family gives kids a strong sense of belonging and reduces their fears and worries.

Supplements

There are a lot of natural remedies to help kids with anxiety retrain their nervous systems, without having to resort to medication.

• Magnesium – kids are often deficient in magnesium, which plays a big role in helping to keep them calmer and more relaxed during the day. It comes in a powder form, which is great, as you can add it to a protein smoothie for breakfast. Magnesium also increases GABA (a neurotransmitter) that puts the brakes on the brain’s activity, which is particularly good for helping with sleep issues and ADD.

• Zinc – supplements of zinc have been shown to raise GABA levels, which can help improve anxiety symptoms. It’s important to see a Naturopath to make sure your mineral levels are as they should be, as zinc and copper ratios need to be kept at 1:1 for optimum mental health.

• B6 – taken as part of a B complex is essential for the production of neurotransmitters, which serve as signal carriers to the brain, including serotonin (linked with depression) and GABA (for calming the brain). Kids who eat a lot of processed foods are often deficient in B6.

• N Acetyl Cysteine (NAC) – this is a precursor to the production of Glutathione – one of the major antioxidants produced by the body, particularly high in the brain. NAC has been shown to reduce inflammation in the brain, which has been linked to both anxiety and depression.

• Herbal medicines – there are also a number of herbal medicines that can help kids suffering from anxiety. Neurocalm and Kava are two that we regularly recommend that are very safe and effective.

• Melatonin – is wonderful for kids who are having a lot of trouble getting to sleep. It has to be prescribed by a GP, but can be taken for a period of time until we can can get control of the underlying anxiety and help them form regular sleeping patterns.

If you are concerned your child might be suffering from anxiety and you would like some free advice from our qualified Naturopaths, drop in to the Herb Bar anytime Monday through Friday from 8am – 1pm or Saturday 9am – 1pm. No appointment necessary and a qualified Naturopath will be on hand ready to assist you with free advice, practitioner grade natural supplements and herbal medicines. The Herb Bar is located at Mullen Natural Health Centre, 16 Murray Street Hamilton NSW 2303.

One of the most common things I hear clients say is ‘I just can’t seem to lose weight’. It’s something almost all of us struggle with, and there are a myriad of reasons – both physical and psychological – why you shake the weight.

Today I want to focus on some of the less obvious roadblocks that may be standing in the way of you losing weight.

1. You’ve developed bad habits

Habits shape our lives. Whether it be eating, drinking, exercising or sleeping, we rely on habits to get through the day. But how do you tackle a bad habit?

First, identify the habit you want to break, then try to understand the triggers for that habit. Eg. You eat lollies on the reception desk because you’re hungry and bored.

Once you can identify the habit and the trigger, think of ways to replace the bad habit with a good one – like bringing carrot sticks to snack on at work, or avoiding the reception area.

2. You’re not getting enough sleep at the right times

If you’re the kind of person that stays up late and only gets 5-6 hours sleep, you could be sabotaging your own weight loss without realising.  Sleep deprivation actually causes the release of cortisol, a hormone which encourages fat storage.

Quick fix: Get to bed before 11pm and get at least 7-8 hours of quality sleep a night to allow the production of fat-burning growth hormones.

3. You’re stuck on the same thing that worked years ago

If you’ve lost weight and kept it off before, you’ll more than likely try that method again to shed the kilos. But as is so often the case in life, something that has worked before isn’t always guaranteed to work again. Sticking with a method of weight loss even if it is no longer serving you can be extremely counterproductive, and even harmful to you.

4. You give it ‘all or nothing’

If you’re the kind of person who will eat 100 per cent clean and exercise all week then blow out on the weekends, your attitude is definitely sabotaging your weight loss goal.

This all or nothing mentality leads to longer down periods, because you feel unable to tackle the huge challenge that is eating and exercising perfectly.

Instead you put it off and put it off until you have the time/energy/willpower to start again.

How can you change this outlook though? Forgive yourself immediately for your mistakes and move on. Rather than think ‘I’ve eaten badly today, I may as well keep going’, STOP! Ask yourself what you want – something tasty right now, or something nourishing which will put you one step closer to your ultimate goal of weight loss? Once you’ve made the decision, stick with it and don’t look back. Tomorrow is a new day.

5. You’re telling yourself a story

When you look in the mirror, what do you tell yourself?

Do you believe you can lose weight? Or are you telling yourself you can’t do it? If you don’t believe you have the ability to reach your goal weight, you may be subconsciously sabotaging your own weight loss. One way to challenge this is to verbalise your self-talk about weight loss. Next time you stand in front of the mirror, say out loud what you’re thinking. Are you being kind to yourself?

Yours in health,

Peter

Struggling to drop those extra kilos?

Click here to download our free guide on weight loss to discover our top tips on losing weight and keeping it off naturally.

Do you regularly experience common digestive complaints? Things like IBS, heartburn, reflux, bloating, constipation, diarrhea, food intolerances or allergies? Maybe you have celiac disease or even more serious bowel issues like ulcerative colitis or Crohn’s disease?

Or perhaps you suffer from a mental health condition, skin condition, bladder or urinary tract infection, or an autoimmune disorder?

The one thing all these conditions have in common is your gut.

Naturopaths often refer to the gut as the second brain, because it controls so many aspects of your life. And if you have any of the above, the GAPS program may be for you.

GAPS stands for Gut and Psychology Syndrome/Gut and Physiology Syndrome.   It is a comprehensive healing protocol developed by Dr. Natasha Campbell McBride, a neurologist and nutritionist, to correct digestive compromise and nutritional deficiencies in the body as a result of poor lifestyle and dietary habits.

GAPS is a condition where damaged gut flora and chemicals absorbed in the stomach affect the brain and other vital organs creating an imbalance in the body.

The GAPS Diet focuses on removing foods that are difficult to digest and damaging to gut flora and replacing them with nutrient-dense foods to give the intestinal lining a chance to heal and seal.

The GAPS Diet is a very holistic approach to healing, starting with the gut.  Between 70 and 85 % of your immune system lies within the gut. The gastrointestinal tract has myriad vital functions for your health, including digestion, nutrient absorption,  defense against invading pathogens, hormone metabolism, detoxification, elimination and production of energy. Additionally, 99% of the body’s neurotransmitters (those feel-good chemicals) are manufactured in the small intestine.

So it is easy to see the critical role gut health plays in one’s overall health. Whether your condition is of the psychological category or primarily seen as a physical disease, the GAPS Program will allow repair throughout the many systems of the body.

The GAPS Program is an effective physical therapy to bring healing to the body. Hippocrates knew well that “All disease begins in the gut.”

And so, it is with the gut that we begin our steps back to health.

If you have any questions, you can call the Centre on (02) 49614075 to book a FREE 15-minute chat.

I look forward to hearing from you,

Kate Williams

Are you feeling frustrated and drained by your health?

Click here to discover how to boost your gut health naturally, which can in turn help you to lose weight, regain energy, support your immunity and even help to ward off cancer.

What is a Naturopath?

A Naturopath is a holistic health coach – someone who will help you, guide you, teach you and support you in all areas of your health and wellbeing.

They utilise scientifically-proven natural medicine to get to the bottom of your health complaints and develop a treatment plan designed to treat the causes, not just the symptoms.

To do this, Naturopaths draw on a wide range of treatment methods, including: herbal medicine, nutritional medicine, homeopathy, dietary and lifestyle advice or other therapies.

Naturopaths are also preventative medicine specialists, supporting you in your goal to achieve your best health for life. A Naturopathic Assessment is one of the best preventative medicine tools available, and can often uncover the beginnings of disease long before it has become diagnosable.

Above all, Naturopaths firmly believe your health is your wealth. You only have one body to live in, so it is important to make sure you understand it, nurture it and support it.

WHAT WILL I GET OUT OF WORKING WITH A NATUROPATH?

A Naturopath will provide you with an understanding of your current health and how your diet, lifestyle, relationships, stress and workplace has contributed to where you currently are.

We also offer:

• Specialised testing to uncover the underlying issues, including: iridology, zinc, live blood, salivary cortisol, stool testing, food intolerance
• Access to the best natural therapies and medicines available
• Someone who listens to your health concerns and works with you to set simple, achievable goals to help you start feeling well again
• Coaching and support every step of the way
• The ability to regain your health, happiness and vitality

WHAT QUALIFICATIONS AND SPECIALISATIONS DO NATUROPATHS HAVE?

Until recently, Naturopathy was not taught in mainstream institutions and was only offered as a Diploma at private colleges. Now, there are lots of options. The Bachelor of Applied Science (specialising in Naturopathy) is the ideal qualification.

A good Naturopath must also be a member of an Association, such as ANTA or ANPA and be actively engaged in ongoing education. Our Naturopaths attend at least 2 major seminars a year, as well as completing frequent webinars and short courses.

Our Naturopaths have specialised training in Iridology, natural fertility, GAPS (very few Naturopaths offer this), children’s health, gut health, weight loss, cancer support, thyroid disorders, stress and adrenal fatigue. They also all have qualifications in Nutritional medicine, Herbal medicine and Homeopathy.

What is the difference between a naturopath and a nutritionist?

A Nutritionist advises you on what to eat in order to reach a specific health goal or lead a healthy lifestyle.

A Naturopath looks at food as just one piece of the health puzzle. They first use specialised testing to uncover the underlying cause of your health concerns, and then use natural medicines, food and lifestyle changes to correct those conditions.

For example, you can do the FODMAP diet on your own to reduce symptoms of IBS, but it is very difficult to fix the underlying issues and heal your gut properly without the help of a Naturopath.

WHAT IS THE DIFFERENCE BETWEEN A NATUROPATH AND A HERBALIST?

In terms of education, a Herbalist studies herbal medicine, whereas a Naturopath studies nutrition, homeopathy and lifestyle medicine in addition to herbal medicine.

While herbalists have only herbal medicine in their tool kit, Naturopaths are able to use a wide range of healing tools to achieve the best outcome for you.

Naturopaths focus on treating the body as a whole – physically, emotionally, mentally and spiritually – and specialise in finding the cause of your health complaints, not just treating the symptoms.

HOW IS A NATUROPATH BETTER COMPARED TO OTHER HEALTH SERVICES?

Think of your Naturopath as being able to see the forest for the trees. Unlike other health services, Naturopaths look at ALL aspects of your health, taking into consideration of your physical, emotional, mental and spiritual well-being.

Naturopaths help you work out an individual plan for your ideal health, and then help you implement it. If they believe you would benefit from further treatment, a good Naturopath will help you coordinate referrals to trusted professionals in the specific order that you need.

Do you want to find out more about how naturopathy can help you?

Click here to download our free guide that answers some of the questions you may have about what a Naturopath can do for you.

We all know green tea is good for us, but there’s so much more to this cuppa than meets the eye.

Here are just a few of the reasons you should be reaching for another cup.

First off, what is green tea?

Green tea comes from the Camellia sinensis plant, the same plant as black tea. The difference is green tea is made from unfermented leaves that are minimally processed. This results in a cuppa that has a higher concentration of nutrients and antioxidants, which is less oxidised than black tea.

Benefit 1 – Weight loss

Green tea’s weight loss properties are well documented in scientific studies, including significant reductions in body mass index, weight and waist circumference. It’s thought the results are a combination of catechin polyphenols (a powerful antioxidant) and caffeine, which work to speed up the metabolism.

Benefit 2 – A boost of energy

Just like coffee, green tea contains caffeine, which gives you that feel-good boost to get you through the day. However, green tea also contains a little something extra – L-theanine. This amino acid has been shown to help support brain health and lower anxiety, which is perfect for de-stressing before that afternoon meeting!

Benefit 3 – Reduced risk of cancer

Green tea has been shown to slow or completely prevent cancer development in colon, liver, breast and prostate cells, according to laboratory studies by the National Cancer Institute. Once again, it’s the powerful antioxidants in green tea that have been shown to kill cancerous cells and decrease tumour growth in laboratory and animal studies.

Benefit 4 – Keep blood sugar in check

If you struggle with blood sugar problems, green tea is a natural and cost-effective solution, as it has been shown to reduce the spike in blood sugar that occurs after eating starches. Some studies have also shown green tea drinkers have a lower risk of developing type 2 diabetes than those who did not drink tea.

Benefit 5 – Glowing skin

Green tea has been shown to have promising benefits for those who suffer from inflammatory skin diseases, like psoriasis and dandruff. The green tea helps to regulate cells’ life cycles, reducing the patches of dry, red, flaky skin caused by the overproduction of skin cells. It’s also full of antioxidants and nutrients to nourish your body, allowing you to grow healthy skin.

How to drink green tea

To get the most out of your green tea, we recommend:

• Organic sencha loose-leaf tea – tea bags are bleached and can interfere with the health benefits

• Bring water to boil, then let rest for 5-10 minutes before pouring over tea, this way your tea will retain its high antioxidant content. Pour water over the tea and brew for about 1-2 minutes before serving. Take the tea leaves out when your tea is a nice golden brown colour,  this avoids the tea becoming too bitter.

• Drink 3-5 cups per day to receive full health benefits

• Enjoy!

Are you looking for more support?

Click here to download our free guide containing information on how natural health can help support your cancer treatment.

Most people have heard of insulin, but few know what it means to be insulin resistant.

There are many common questions: What is the cause? Is insulin resistance the same as diabetes? What does it mean if you have high blood sugar or high insulin? Can you reverse insulin resistance? What about diabetes?

If you think you don’t need to know about insulin resistance, think again. It’s estimated that almost half of the adult population is either pre-diabetic or has diabetes.  Often years can go by before a diagnosis is actually given, and by that stage, you may have full-blown diabetes and need to be medicated.

So how do you know if you might suffer from blood sugar dysregulation? Here are some of the symptoms to look out for:

• Craving sugar
• Hunger
• Nausea
• Shaky
• Sweating
• Anxiety and nervousness
• Irritability and impatience
• Confusion
• Fatigue
• Hyperactive
• Light-headed or dizzy
• Or HANGRY – hungry and angry!

Poor blood sugar control is a serious health issue, and can lead to a number of conditions, including:

• Weight gain
• Pre-diabetes
• Insulin resistance
• Hypo/hyperglycemia
• Carbohydrate sensitivity
• Fatty liver
• High blood pressure
• High cholesterol
• High triglycerides
• Cardiovascular disease

So what do you do about it? The good news is it is possible to manage, improve and even sometimes reverse diabetes and blood sugar problems naturally.

Here are our top tips for managing diabetes and blood sugar naturally:

1.      Improve your diet – Avoid highly-refined or processed carbohydrates, sugary drinks, artificial ingredients and packaged foods.  Choose foods that are closer to nature, such as fresh vegetables, nuts and seeds, good quality fats and protein from organic meat, fish, eggs, avocadoes and olive oil.  Keep carbohydrates to a minimum, particularly grains.  Remember, when digested they are broken down to glucose.

2.     Lose weight – Losing weight could both prevent you from developing diabetes, or help you to better manage your condition if you have already been diagnosed with diabetes.

3.     Drink water – when you become dehydrated, your liver will secrete a hormone that increases your blood sugar.  As you hydrate, blood sugar levels will naturally lower.  Sometimes you can feel hungry when it is actually water your body is craving.

4.     Exercise – 30 to 60 minutes of exercise daily is a simple way to lower inflammation and manage stress.  Insulin sensitivity is also increased so your cells are better able to use any available insulin to take up glucose during and after activity.

5.     Manage stress – excess stress raises cortisol which will raise blood sugar levels and can increase cravings for comfort foods like sugar, chocolate, caffeine or alcohol.  It can become a vicious cycle.  Meditation, breathing exercises, time outdoors and connecting more with family and friends.

6.     Sleep – not getting enough sleep can raise stress and appetite hormones and impair insulin secretion.  Aim for 8-9 hours of sleep per night.  Dim the lights at night, avoid using your phone or computer and limit television.

If you would like some advice on treating diabetes or blood sugar problems, book a free 15min phone chat with a qualified Naturopath. Click here to book now.

Did you know it’s possible to manage, improve and even reverse diabetes and blood sugar problems naturally?

Click here to download our free guide on how natural health can help you to manage your diabetes naturally.