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.

Today I want to share with you why your liver is so important and some simple tips on how to care for your liver every day.

One of the reasons you can have good health and hopefully live to a ripe age — still with your marbles and mobility — is the concept of your body’s four filters. Similar to the fuel filter in your car, if one of your body’s filters clogs up then you will feel sluggish and like you’re lacking energy and vitality.

These four filters are — in order — our gut, liver, immune system and kidneys. Our health is like a domino effect: when one part falls down, the rest follows like a cascade. That’s why as a Naturopath, I almost always start with healing the gut first when anyone is suffering poor health.

I’ve written a lot about the gut though, so today I want to concentrate on the liver.

As you get older, your liver starts to show signs of stress:

• coffee makes you feel anxious or jittery

• alcohol doesn’t have the same impact as it used to

• difficulty sleeping — particularly between 1 to 3am when your liver is repairing

• increased allergies like asthma or eczema

• more sensitive to chemicals and perfumes than you used to be

• fatigue and stiffness on waking

• aches and pains

• headaches

• thyroid problems

• cholesterol problems

• hormonal imbalance.

• anger, depression and anxiety

What causes liver stress?

Your liver performs more than 500 unique roles in the human body, one of which is to filter and detoxify your blood. It removes compounds from your body including hormones, alcohol and toxins that would otherwise cause harm, so it’s vitally important to have a healthy liver.

We live in a toxic world and are exposed to a huge range of toxins on a daily basis. These toxins need to be broken down and safely excreted, otherwise they can do damage to your body. They include:

• environmental toxins from living in developed cities

• pesticides and chemicals on our food

• cleaning chemicals

• cosmetics and hair colours

• perfumes

• deodorants

• soaps and shampoos

• food additives and preservatives

• heavy metals

• plastics

• volatile organic compounds from carpets, paints, cooking utensils, etc.

• recreational drugs

• sunscreen

Healing your liver

As your liver is responsible for digesting fats, one of the best things you can do to help make your liver’s job easier is to consume less fatty foods. This will allow your liver to focus wholly on eliminating toxins and other nasties from your bloodstream, without adding extra work! There are also a number of other ways that you can improve liver function, including:

• Drink less alcohol — it goes without saying, but by reducing your intake of alcohol, you immediately ease the burden on your liver. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as two standard drinks a day for women to develop liver problems. If you can’t cut back, talk to your doctor about getting professional help.

• Lemon water — every day, I drink the juice of half a lemon in water upon waking. This encourages your liver to produce bile (which is essential for breaking down food) and is a good source of the antioxidant, vitamin C. Antioxidants protect oxidative damage of the liver by the very toxins the liver is required to process.

• B vitamins — these are a great way to help improve your liver function. You can get these by eating legumes, vegetables, whole grains or Naturopathic supplements.

• Increase your intake of green veggies — dark leafy greens are wonderful for your liver function as they contain folate, vitamins C and K, calcium, potassium and magnesium. I recommend kale, swisschard and broccoli!

• Eat organic — as mentioned, some veggies and fruits are best consumed organic due to the pesticides that are commonly used in their production. We call these the dirty dozen. These include leafy greens like kale,  berries like blueberries and strawberries, apples, cucumber, zuchinni… basically, if you eat the skin, it’s best to buy organic.

• Try to avoid plastics, chemical cleaners and body products – there are a number of natural, organic and plant-based products these days that do a great job.

Herbal medicine — there are many herbal medicines that can help support your liver function and get you back to feeling well again. Ask your Naturopath for advice on the best herbal medicines for your individual needs.  

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.

The thyroid is one the most important glands in our body. It secretes hormones that control just about everything – weight management, energy production, temperature regulation and even sleep. Hormones serve as messengers controlling and coordinating different functions throughout the body. I like to think of the thyroid as the metronome of the body, it sets the pace of all these hormones. Most people are unsure where to find the thyroid gland (hint: its roughly 5cm wide and lies just below the skin, underneath your Adams apple) and even more are confused about how to support its function.

Since the thyroid sets the pace of all the hormones in your body, you can imagine if it’s not functioning well you are probably going to notice. There are two main types of thyroid conditions – underactive (also known as Hypothyroidism) and overactive (also known as Hyperthyroidism). If you suspect you may have a thyroid condition, the first step is to chat with your doctor or Naturopath and have some simple blood tests to check your thyroid hormone levels. I would recommend you read our post on ‘Why your thyroid test might be wrong’ first, as often subclinical thyroid disorders can get overlooked by medical practitioners.

The most accurate way to determine if there is anything wrong with your thyroid OR to determine where along the process there may be an issue is to test the following markers:

• TSH
• Free T4
• Free T3
• Thyroid Antibodies
• Reverse T3

From these results your Naturopath can work out what is really triggering your thyroid problems. It could be iodine deficiency, hormone imbalance, environment toxicity or inflammation!

As the thyroid affects the entire body, if results do indicate a problem, conventional medicine will immediately resort to prescription drugs. Thankfully thyroid function responds incredibly well (some would even say ‘best’) to food and lifestyle modifications. Eating naturally and utilising nutrients from food and therapeutic supplements is one of the best ways to support and optimise thyroid function. Food is medicine and what we put in our body dictates how we feel and how we heal, therefore the way we eat can either help or hurt the thyroid gland.

Four foods to better thyroid health

Seaweed
The thyroid gland needs iodine to produce thyroid hormones. Iodine is an essential component for good thyroid health. Unfortunately, Australian soil severely lacks iodine, so our natural consumption of this important nutrient must come from other sources. You are probably most aware of iodised salt? Did you also know that as of 2009 all packaged bread must be made with iodised salt due to the re-emergence of iodine deficiency! Thankfully you don’t need to up your salt intake or start eating over processed bread, why not include seaweed into your diet? Seaweed is a rich natural source of iodine. As an alternative to iodine supplements, eating plenty of toxin free sea vegetables or seaweeds is a great way to boost your intake. As a country, Japan, who boasts a healthy daily intake of seaweed, has a longstanding iodine sufficiency among their population. Seaweed can be found in lots of products – spirulina, hijiki, wakame, arame, dulse, nori and kombu, all of which are loaded with iodine and other beneficial minerals. Feeling a bit squeamish about eating seaweed? Of course you can opt for some nori wrapped sushi or why not add dulse or kombu to your next batch of soup. These seaweeds are rich in flavour and function similar to stocks or broths! Seaweed also contains essential amino acids, vitamins A, C and E, omega 3 fatty acids as well as zinc, calcium, iron and magnesium…. Just in case you need any more convincing.

Mushrooms
The highest amounts of selenium are found in thyroid tissue, as the thyroid requires this nutrient to metabolise thyroid hormones. The humble button mushroom is often overlooked for its superfood properties, but it is actually one of the richest sources of selenium.

Brazil Nuts
Selenium is also required in the thyroid for the conversion of T4 to T3 and brazil nuts are also one of the best natural sources of this nutrient. In fact, three brazil nuts a day is enough to give you a healthy dose of this powerful antioxidant and thyroid mineral.

Pumpkin Seeds
Zinc is just as important as selenium for the conversion of T4 to the active T3 and zinc is required for so many other physiological functions, it’s actually one of the most common minerals my new patients are deficient in! Surprisingly, pumpkin seeds have a healthy dose of zinc. I recommend consuming your pumpkin seeds raw to boost your intake as roasting and toasting these precious seeds will deplete their zinc status.

One food to steer clear of…..

Soy Products
If you struggle with thyroid function or you suspect there may be something going on with your thyroid, it is best to avoid soy products. Research does suggest soy products may interfere with iodine absorption (and our dietary intake of iodine is already compromised!) and thyroid function.

If you suspect you may have a thyroid condition 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.

If the thought of lying on the grass on a sunny day brings tears to your eyes and an itch to your throat, you’re not alone.

The latest stats show over 1 in 7 Australians suffer from Hayfever – an allergic condition caused by airborne pollen combined with an over-reactive immune system.

Similar to sinus, asthma and eczema, Hayfever tends to run in families and is usually triggered by your external environment, but can also be set off by diet and stress.

To avoid having to pack your purse with anti-histamines this spring, here are our best tips for managing your hayfever naturally:

• The first step in dealing with allergies naturally is to have a gut health assessment. An estimated 80 per cent of your immune system is located in your gut, so good gut health is essential to also supporting your immune system. By getting tested, you can find out if conditions like leaky gut or chronic candida are the underlying cause of your overactive immune system.

• It may come as a surprise, but food can be a trigger for hayfever. Get yourself tested for a food intolerance to determine what foods you need to avoid. Also see your doctor for a food and environmental allergy test – this can include testing for reactions to pollen, animal fur, dust mites, etc.

• As simple as it sounds, it’s important to avoid contact with your triggers as much as possible while you are trying to rebalance your immune system. After years of living with hayfever, it’s easy to just give up trying to avoid your triggers and put up with the symptoms, but this leads to increased inflammation in your body, and can have long-term consequences. Ask our Naturopaths about our specialised desensitization program for specific allergies.

• Increase your intake of Omega 3 fats – these act as potent anti-inflammatories and can be found in high-strength fish oil.

• Eat fermented vegetables and take a probiotic containing the lactobacillus rhamnosus strain (LGG) – these work to reduce the severity of your hayfever symptoms.

• Avoid dairy products – over my years as a Naturopath, I have found that removing dairy from the diets of patients with hayfever who produce excess mucous can make a big difference with their symptoms.

• Up your Vitamin C – it acts as a natural anti-histamine and can help reduce the severity of symptoms.

• Goldenseal – this is one of my favourite herbs for helping people with seasonal hayfever. It has both anti-bacterial and immune balancing properties.

These are just a few of the many ways that we can help you to manage your hayfever naturally. Remember, the key is to find your individual triggers and underlying causes to achieve the best results.

Do you want to get your breathing back under control?

Click here to download our free guide on the triggers of asthma as well as the super foods, exercise and lifestyle to enjoy to help keep it under control.

Balance – we all want it, but it’s hard to achieve when you’re trying to juggle family, work, home, friends, health and all the other things you said ‘yes’ to!

While it’s perfectly reasonable to want it all, the pressure that many of us (particularly women) experience in trying to achieve the elusive ‘balance’ certainly adds extra stress to our daily lives. Over time, this stress can leading to an increased risk of hormonal imbalance and a greater need for magnesium.

Magnesium is necessary for healthy nervous system and muscular function, restorative sleep, energy production, and – you guessed it – hormonal balance! If your busy lifestyle leaves you feeling tired, stressed and out of balance, magnesium could be just the thing your body’s craving.

Do you need more magnesium?

While stress is a key culprit in reducing magnesium, there are other factors which can diminish levels of this vital mineral including pregnancy and long-term use of the oral contraceptive pill.

That’s not all though. Many women turn to coffee and/or alcohol as a way of raising energy or ‘winding down’. However, research shows drinking too much coffee or alcohol can also deplete magnesium levels. If this is you, it may well be time to explore some new invigorating or stress management strategies, such as swapping out one of your fitness classes for some restorative yoga, or perhaps a regular walk in nature.

How stress wipes you (and your magnesium) out

Even if you don’t feel stressed, the persistent busyness of everyday life is still a type of stress which can take its toll on your body. The ‘stress response’ causes the adrenal glands to release hormones (like cortisol) and neurotransmitters (messenger molecules such as adrenaline, noradrenaline, and a small amount of dopamine). This leads to magnesium being released from your cells and excreted, lowering levels and amplifying the stress response.

Essentially, you have an increased demand for magnesium when you are stressed, but your body offloads it when you need it most! This vicious cycle can leave you low in magnesium, with flow-on effects on healthy nervous system function and hormonal balance.

How to replenish your magnesium, naturally

While the mechanisms impacting magnesium levels may seem complex, the solution is actually very simple – focus on incorporating foods rich in magnesium into your daily diet. Try:

• Dark green leafy vegetables

• Quinoa

• Almonds

• Black beans

The magic of magnesium for female health

Magnesium supplements are a great way to support a healthy stress response, while tackling any premenstrual migraines, period pains, and/or mood symptoms (e.g. mood swings, irritability, anxiety).

Interestingly, magnesium also helps to prevent bone loss approaching menopause by reducing the inflammation and free radical damage that can drive bone deterioration occurring post-menopause. As you can see, virtually all women could benefit from magnesium at some point in their lives.

If you have hormonal symptoms (such as PMS or period pain), magnesium works well alongside:

• Boswellia – a herb with potent anti-inflammatory and analgesic effects to reduce PMS symptoms and period pain

• Chromium – alleviates cravings associated with PMS

• Chamomile – helps relieve stress, calms, and supports healthy mood

• Broccoli – aids in the elimination of hormone-disrupting environmental chemicals

What’s the best form of magnesium?

It’s also important to replenish your magnesium levels through quality natural supplements.

Not all forms of magnesium are equal though, and there are so many to choose from. Your Naturopath can prescribe the right magnesium supplement for your needs.

For a good all-round Magnesium supplement, we recommend magnesium supplements containing a special form of magnesium, called MetaMag by Metagenics. This has a unique biochemical shape that makes it the most effectively absorbed form of magnesium, which is what you want – magnesium getting to the areas of your body where it is needed most, so you can feel its effects.

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

Our stressful modern life

The body’s stress response is designed to help you survive stressful situations. Historically, stress looked a bit different, particularly if you were a caveman confronted with a sabre­toothed tiger! In our busy, modern lives, the sources of stress are different but the body’s response is the same. Stresses are not always easy to resolve, meaning that your stress response is constantly activated.  

Chronic stress can lead to fatigue

If you’re anything like most people, you’re probably struggling to juggle work and family commitments, and the list continues to grow, leaving little time for relaxation. Your brain is the first organ that senses stress. It responds by sending messages to the adrenal glands which release cortisol to help you deal with the stress. When stress becomes chronic, the brain may seek to self-regulate by toning down these signals as a protective mechanism. This can result in the sort of low energy commonly seen in chronic fatigue. Stress is known to be an underlying factor behind many conditions, with severe fatigue being one of the most debilitating.

Adapting to stress… herbs may help

Herbs known as adaptogens may improve your ability to adapt to stress, building resilience and energy levels:

• Ginsengs: Siberian, Korean, American and Indian ginseng (withania) may help you regain energy when you’re feeling flat and exhausted. These herbs may also protect the brain from excessive stress.

• Rhodiola: This useful herb is considered a physical and mental energy tonic. It may help your brain to self-­regulate in times of stress.

• Tyrosine: The amino acid tyrosine is a building block for brain chemicals known as neurotransmitters, and plays an important role in supporting a healthy mood, stress response and alertness.

Lifestyle tips to stay ahead of stress

The following tips can help you deal with stress and recharge your batteries:

• Exercise: Being active supports energy production, releases feel­-good endorphins and improves your overall health and wellbeing.

• Meditation / mindfulness: This practice helps calm an overactive mind and assists you in finding peace.

• Nature: Spending time in nature allows you to relax and has the benefits green plants and natural foliage can provide – improved mood and an increased sense of calm.

• Stay social: Interacting with family, friends, work colleagues and sports buddies builds quality relationships. Socialising is not only fun; it may also increase your resilience to stress.

If you are struggling with stress and would like some advice, book a free 15 minute phone chat with a qualified Naturopath. Click here to book now.

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.

It helps with everything from your immune system, to cell growth, wound healing, and even your smell and taste. Zinc plays a hugely important role in the human body, but around 1 in 10 people are deficient.

Are your Zinc levels low?

If you experience any of the following symptoms, your zinc levels may be low:

• Recurrent colds, flus and/or infections;

• Poor appetite, reduced sense of taste and/or smell;

• Sluggish digestion;

• Slow growth and development;

• Slow healing, acne and other skin conditions;

• Infertility;

• Sugar cravings; and/or

• Stress, anxiety, and depression

How to tell if you aren’t getting your Zs

Your Practitioner can do a simple taste test to determine if you have a zinc deficiency. The test involves holding a zinc solution in your mouth for 10 seconds and assessing your taste response. The test relies on the presence of gustin, a zinc dependant enzyme. A lack of zinc reduces the activity of gustin, thus altering your taste perception!

7 reasons why we love zinc!

1. Zinc protects your cells from free radical damage, providing antioxidant defence.

2. Zinc’s supports healthy immunity, and improves appetite and digestive function.

3. Its ability to increase the healing rate of acne and wounds makes it indispensable for skin health.

4. Zinc also plays a key role in blood sugar metabolism, for greater blood sugar control.

5. Zinc aids growth and development, and is an important nutrient during pregnancy for both mother and baby.

6. Zinc is important for male health, fertility and sperm production, increasing sperm motility and concentration, production, increasing sperm motility and concentration, therefore enhancing the chances of conception.

7. Zinc is found in high concentrations in the hippocampus area of the brain which controls thought and memory. Recent research has shown zinc to be good for the brain, reducing stress and having a positive impact on mental function and mood.

Get yourself some Zinc

You can top up your zinc levels by increasing the intake of zinc ­rich foods. Oysters are a rich source of zinc, but if you are not a fan; beef, pork, chicken and lamb all contain zinc.

Non-­animal sources include nuts, whole grains, legumes, yeast and ginger.

If you need more zinc, talk to your Practitioner about taking a highly absorbable form of zinc, which can increase the availability of zinc to your body. The more zinc your body can absorb, the greater benefits it will deliver in improving your health!

If you believe you may have a zinc deficiency and would like some advice, book a free 15 minute phone chat with a qualified Naturopath. Click here to book now.

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.

It’s entirely possible that you have been tested for thyroid function by your doctor and told that your thyroid is functioning well, your results are fine, nothing to worry about here and not much else is said. You still don’t feel great but your doctor has said the results were ok, maybe it’s all in your head? Or perhaps your results were wrong?

How is this possible?

The system for testing thyroid function works like this – Your doctor will initially only test your levels of Thyroid Stimulating Hormone (TSH), the hormone that regulates your thyroid function. They won’t however, test for Thyroxine (T4) or Triidothyrine (T3) UNLESS your TSH is out of the recommended range. The reason for this? Medicare won’t allow it. To minimise costs, Medicare’s strict guidelines are to test for TSH first and only test the other thyroid hormones if there is an issue with the TSH results.

The problem with this? TSH is only one small piece of the thyroid function puzzle and does not give an accurate reflection of how your thyroid is working. It doesn’t tell us how well the TSH is being converted to its active form nor does it tell us how well the body is using it! Additionally, the “normal” TSH range is generally between 0.5-4.5 (allowing for some variation with different pathology labs), which is quite broad and does not account for the early stages of thyroid dysfunction. For example: physically, you could have all the symptoms of low thyroid function – only to be told by your doctor your results are “within range” and your thyroid function appears “normal”.

From a naturopathic perspective, an optimal TSH range is between 1-2.5. Anything greater suggests that your thyroid may be under-functioning and not normal at all, anything lower than this means your thyroid is in overdrive. This can lead to a broad range of problems, so of which I have covered in previous posts.

What you should do if you believe your thyroid may be functioning optimally?

If your symptoms suggest thyroid dysfunction and your concerned about your TSH levels, your Naturopath can refer you for further testing to determine if you have underlying thyroid dysfunction. Measuring your T3 and T4 thyroid levels is the only way to know for sure and will provide great insight into the health of your thyroid, unfortunately these levels cannot be tested under the Medicare system. Don’t worry though, it’s a relative inexpensive test and it is money well spent to determine if you need help with your thyroid.

Concerned about your thyroid or eager to know if your symptoms could be related to thyroid dysfunction? Why not chat to one of our experience Herb Bar Naturopaths? They offer FREE 10minute mini consultations and can advise you if further investigation of your symptoms is required. They can also recommend a huge range of natural herbs and supplements along with dietary and lifestyle advice to get you feeling your best again. Simply call 02 4961 4075 or pop in to the clinic!

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.

Whether you like it or not, winter is coming, and with the cold comes the annual bout of winter sickness. Every winter when you get sick, you tell yourself to be more prepared next year.

But inevitably, another year rolls around, and it’s too late. As soon as someone sneezes at work, school, or home, you find yourself with yet another cold or flu.

It does not have to be that way this winter season. Arm yourself and your family with the tools to build strong immune defences to reduce your risk of getting sick.

If you do get sick, a strong immune system will also reduce the severity of your cold and flu symptoms, and help to speed your recovery.

Key Nutrients for a Strong Immune System

Remember when your mum told you to eat oranges in winter to help keep colds at bay? She was right! Citrus fruits of all kinds are rich in vitamin C, a potent antioxidant that plays a key role in the mobilisation of your immune system defences. However, vitamin C is not the only nutrient beneficial to your immune system.

Zinc is another powerful immune system supporter, which can be found in high quality meat, eggs, seafood, nuts and seeds. Zinc helps infection-fighting white blood cells to be deployed at the first sign of a virus or bacteria. These two nutrients form an essential immune system foundation to help reduce the incidence and severity of colds and infections.

Vitamin D also plays an important role in the overall function of your immune system, working behind the scenes to help ‘marshal’ your immune cells to the site of an infection. During winter, your stores of vitamin D can decline as you spend more time indoors and less time soaking up the sunshine required to manufacture your own supply. That’s why supplementing with this important vitamin can help maintain your infection-fighting capacity over the winter months. Your Naturopath can recommend high quality, clinically effective immune-boosting nutrients at the correct dose to help you stay well this winter

Looking after your gut = Looking after your immunity

Believe it or not, your gastrointestinal tract contains approximately 70 per cent of your immune system, so ensuring your gut is populated with plenty of good bacteria is central to you maintaining optimal immune function.

These probiotics are now understood to have very different health benefits depending upon their strain, with certain specific strains able to support your immune system and help keep it in top form. Supplementing with Lactobacillus acidophilus (NCFM strain) and Lactobacillus rhamnosus (LGG and HN019 strains) in particular can reduce the incidence of respiratory infections that are common in winter. Speak with your Naturopath about supporting your gut with specific immune-boosting probiotics.

Lifestyle and dietary recommendations

There’s plenty you can do to avoid the cold and flu this season. Incorporate these handy tips into your life to improve your resistance and support recovery from colds and flus:

• Rest! Give your body a chance to gather strength and make sure you get a good night’s sleep.
• Eat warm, nourishing foods. Homemade chicken and vegetable soup can help break down mucus that often comes with colds and flus. If you don’t have an appetite, the broth alone will provide minerals and vitamins to give you strength.
• Eat foods such as garlic, ginger, onion and chilli to help fight off illness, warm you up and reduce inflammation.
• Drink plenty of water to keep yourself well hydrated.

Be prepared

Make sure you are prepared this cold and flu season – and remember, prevention is better than cure! Have all the essential immune nutrients on hand this winter. You may want to include zinc, vitamin C, probiotics and andrographis in your immune first aid kit, to keep you and your family well this winter. Everyone will want to know your secret of how you keep well.

If you want to learn more about staying well this winter, book a free 15 minute phone chat with a qualified Naturopath. Click here to book now.

Do you want to avoid catching any pesky colds and flus this winter season?

Click here to download our free guide on preparing your immune system and warding off colds and flus naturally.

In the age of botox, face lifts and plastic surgery, there’s something to be said for aging naturally. But while many think of aging gracefully as the act of ‘letting go’, it actually does require commitment – to yourself.

If you’re serious about healthy aging and making sure you’re well in the later years of your life, it’s important to set some time aside each day to embrace sustainable and healthy habits.

By making time for yourself to incorporate these simple, effective and positive changes in your diet and lifestyle, you’ll be looking and feeling beautiful for many years to come.

Become a Commitment Junkie

One common pattern that many people lack is a commitment to themselves. Ageing gracefully starts with a healthy mindset and clarity on what you’d like to achieve for your body and health.

Here are some tips to help you commit:

• Set small, achievable health-promoting goals.

• Prepare what you need in advance. For example, have your running shoes or yoga mat ready; leave your prescription and supplements on the bench; allocate yourself time for you.

• Visualise achieving your goals, mentally repeating the process in your mind. You can do this!

• Then…just do it! Remember, new goals take time to become habits; so if you are concerned you might slip, don’t stress – just start again the next day. Practice makes perfect!

The Secret to Healthy Ageing

When it comes to healthy ageing, antioxidants are your body’s secret weapon to preventing disease and keeping you healthier. The following may be considered the Rolls Royce of healthy ageing nutrients:

• Resveratrol: Found in red grapes, blueberries and the herb polygonum, this effective antioxidant helps with longevity by protecting your cells from free radical damage.

• Curcumin: The main constituent of turmeric has been used traditionally for skin and wound healing; and may also aid in chronic disease prevention due to its valuable antioxidant and anti-inflammatory properties.

• Quercetin: This potent bioflavonoid may help support the integrity of blood vessels and help keep your cardiovascular system healthier.

• Talk to your Practitioner about healthy ageing and the best herbs and phytonutrients to help you increase your antioxidant status.

Simple Solutions

Long-term goals can be achieved with simple steps. Help yourself to age gracefully by following these five simple dietary tips:

• Enjoy two serves of fresh fruits and at least three cups of colourful vegetables daily to give you the nutrients that will promote a healthy body.

• Include protein-rich foods with every meal and snack to aid tissue repair and help stabilise your energy levels.

• Include healthy oils, nuts and seeds in your diet to support healthy memory and glowing skin.

• Drink a minimum of eight glasses of water daily and avoid excessive alcohol, as hydration is essential for healthy skin as well as optimal brain function.

• Enjoy a ‘freedom meal’ once a week. Allowing for an occasional treat helps create a balanced lifestyle.

• “Take care of your body. It’s the only place you have to live” – Jim Rohn

The Evolution of Wellness

Here are some helpful tips to help you achieve lasting results when optimising your food choices:

• Plan – use a shopping list and organise your fresh food choices on what you will use that week. Utilising the fresh produce in your fridge ensures it is nutrient-rich (as longer food storage reduces nutrients), minimises waste, and therefore saves you money!

• Purchase – shop at your local farmers markets where possible for the freshest options.

• Prepare – use weekends to cook extra batches of food to eat during the week or freeze. This saves you time and ensures you have healthy options easily available.

These tips help you evolve even better health and wellness habits – a much better choice than following fad diets that may see your health fluctuate.

On-board the Wellness Wagon

Your Naturopath is a great source of information when it comes to wellness and healthy ageing. If you’re interested in implementing some healthy lifestyle changes, your Naturopath can help empower you to achieve your best and support you to move from feeling ‘just ok’ to ‘amazing’ with lasting energy and lifelong wellness.

If you would like some advice on healthy aging, book a free 15 minute phone chat with a qualified Naturopath. Click here to book now.

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.

Does your child suffer from eczema, asthma or reoccurring ear infections?

Do they have trouble concentrating, or are they constantly getting into trouble?

Do they often complain of fatigue or stomach pains?

The culprit could be the food they’re eating.

When we were kids, we seemed to get away with eating just about anything. Mind you, most foods were prepared fresh and junk food was a once-a-week treat, if that. One of the most incredible things I’ve noticed over my 25 years in practice is how much children’s health has changed, and how much more reactive our kids’ immune systems seem to be to the food they eat.

Children’s health has changed so much so that:

• Behavioural and learning disorders now affect up to 20% of children.
• Asthma has doubled in the past 20 years, with the condition now affecting up to 35% of children.
• Ear infections are now infecting 80% of children by the age of three.
• Allergies, intolerances, eczema, digestive disorders, leukaemia and juvenile diabetes are all on the rise in children.

All of these conditions come back to two things – the food our kids eat, and the way their bodies react to it.

If you suspect your child has a health condition that could be related to their diet, there are two options – going on an elimination diet, or undergoing a blood test.

At Mullen Health we can help you with either option. If your child is very reactive, an elimination diet is most accurate for determining a wide range of food reactions, including allergies, intolerances, salicylates, amines and other food chemicals.

If you suspect a food intolerance is the issue, our comprehensive Food Detective Food Intolerance Test is the best option. Using just 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.

In the meantime, here’s five simple ways you can improve your child’s diet to get you started:

1. Avoid additives and preservatives  – become a ‘numbers-free’ household
2. Reduce or avoid processed carbohydrates and simple sugars, such as bread, cereals, biscuits, lollies, soft drinks and commercial juices.
3. Cut out dairy, wheat and gluten
4. Start the day with a protein breakfast, like eggs or lean meats
5. Increase consumption of vegetables and low-sugar fruits like berries and apples.

I know it seems like you have to be a detective to work out what’s wrong with your child, but don’t worry, we will guide you through this process. And remember, the rewards will be life changing for the whole family.

Yours in health,

Peter

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.

We grow up thinking that pimples are a curse of adolescence and that when we grow-up we will be blessed with clear skin. Unfortunately, acne is not restricted to teenage years and these spots can continue to appear on our faces well into adulthood. In fact, up to 55% of adults will experience acne between the ages of 25 and 40.

There are many different causes of acne, as Naturopaths we look at the body holistically and we understand that the location of acne is a great clue to solving the root problem and underlying cause.

So, what is the difference between pimples and acne?

Acne is a long-term skin disease that is associated with excess sebum production. It occurs when hair follicles become clogged with dead skin cells and oil which can result in blackheads, whiteheads, cysts, papules, pustules, pimple and even scars. The highest number of oil glands in the body are the face, upper chest and upper back – which is exactly where acne will accumulate.

Acne is a physical condition; however, it is important to remember it can have serious psychological effects, including anxiety, diminished self-esteem and even depression.

Pimples are a symptom and can often be hormone related depending on where they are located. For example: pimples on the jawline, lower cheek or chin are related to hormones and lymphatic system while pimples on the forehead are often associated with stress and excess oil production.

Why medication is not the answer.

If you go to the doctor suffering with acne, the most prescribed treatment is antibiotic cream or tablets, the contraceptive pill (if you’re female) or for more severe cases, Roaccutane.

The problem with these treatments is that they merely treat the symptoms not the cause and with most cases once treatment is stopped, the acne flares up often worse than before. Medications for acne can also cause drastic side effects – everything from mood changes and depression, to liver damage and inflammatory bowel syndrome, gut dysbiosis and nutrient depletion.

Natural therapies for treating acne

The good news is there is actually quite a lot you can do to combat acne, but the best method will depend on the type of acne you have. It is always best to see your Naturopath so they can guide you and formulate an individualised treatment plan specific to you. But you don’t have to wait until your next appointment, you can start right now at home, by making some simple changes to your diet and lifestyle.

• Diet is key to treating acne – start by eliminating foods that cause systemic inflammation such as dairy products, refined carbohydrates like sugar and processed foods, this includes processed grain food products such as white bread and pasta, these foods are hidden sources of sugar. Chocolate is also out as it contains both dairy and sugar. Remember these changes aren’t a forever thing, the goal is to maintain a balanced diet chock full of wholefoods, however we do want to reduce the inflammatory load and give the skin a chance to heal and careful dietary elimination is important.
• Hydration – aim for 2-3Litres per day to flush out toxins in the skin. Remember we are made up of 70% water and we require water for so many biological processes in the body, including skin cell turnover.
• Switch to natural skincare and makeup – when acne is involved we can often feel desperate and are willing to do or use just about anything to gain some relief. But our skin is our largest organ and absorbs everything we put onto it. Products that contain harmful ingredients add to our toxic load, place additional stress on the liver and increases overall inflammation, which can perpetuate symptoms and often make acne worse. Instead opt for products with natural ingredients, organic is always best as again it reduces the chemical load placed on your liver. If you can’t pronounce an ingredient it probably isn’t good for you!
• Don’t stress – acne is stressful, but so is life in general. We now know that stress is a leading contributor to so many health conditions and acne is one of them. Emotional stress in the body increases physiological inflammation and this can exacerbate acne. You’ve heard it before, reducing stress in your life should be a top priority. Doing activities that bring you joy is the first step, spending time with people who make you laugh is also imperative and incorporating stress reducing practices like exercise, yoga, meditation and stepping into nature is key.
• Soak up some rays – Vitamin D has powerful anti-inflammatory and anti-microbial properties. We recommend safe sun exposure to make the most of absorption but avoid getting sunburnt.
• Get out in nature – cases of acne can often make us feel self-conscious and want to retreat indoors but this is the best time to get outside and let your skin breathe. Stepping into nature works in so many ways; firstly it will downregulate your nervous system and will positively affect your mood, it will also aid both your skin and gut microbiota by allowing you to breathe and absorb beneficial bacteria from the natural environment.
• Stop picking – we know its tempting, but for that very tiny moment of satisfaction you are spreading bacteria risking repeated infections and promoting scarring.
• Wash your makeup brushes – makeup experts recommend that everyone should wash their makeup brushes every 7-10 days, if you are suffering with acne we would recommend washing your brushes at least twice a week with a natural cleanser, allowing to air dry to reduce re-infection of bacteria onto the skin.
• Change your linen – washing your sheets and towels at least once a week is imperative!
• Natural supplements – there are many wonderful nutrients that support skin integrity and healing. We love Vitamin C powder with Zinc, with the right dose this formulation can work wonders for cystic acne.
• Herbal medicine – Golden Seal is a favourite when it comes to acne and pimples, it is the herbal equivalent to antibiotics without the nasty side effects. Seabuckthorn is also wonderful for skin health.

Our experienced Herb Bar Naturopaths can advise you on dosages and the best individualized treatment for your needs, whether it be herbal medicine, supplements or diet and lifestyle advice. Simply phone the clinic on 02 4961 4075 to speak with someone today.

Are your hormones going crazy? Are you looking to get back to optimum health and wellbeing?

Click here to download our free guide containing tips on managing female health and hormones naturally, including the real secrets behind every diet that works, effects of hormones on weight, the impact of the pill on fertility and how to manage stress naturally.

One of the most common questions I get asked as a Naturopath is, “What’s the point of taking a multivitamin if I eat a well balanced diet?” To which I answer, “What does a ‘well balanced’ diet mean to you?”

Our standards for a well balanced diet are much lower than they used to be, and they continue to slip each year. A whopping 93% of Australians aged 18 and over do not eat the recommended five serves of vegetables each day, so while it’s true that you could be getting your nutrients from fresh food, the problem is that most of us don’t.

One of the easiest ways to address these deficiencies is by taking a high quality multivitamin, so I thought I’d take some time to dispel a few of the myths around multivitamins and explain why I believe they are one of the pillars of good health.

Aren’t fresh veggies the best source of vitamins?

While we Aussies pride ourselves on growing things locally, Australian soils are low in trace minerals, zinc, selenium and iodine. This, combined with the use of pesticides, increased pollution and selective breeding for commercial purposes, means our the nutrient quality of our fresh food is often poor.

Am I just making expensive urine?

If you’ve ever taken a multivitamin, you’ll probably be familiar with the bright yellow urine that often comes afterwards. This is actually quite normal and is a result of excess B2 vitamin, also known as riboflavin. Your body just excretes what it doesn’t need – it’s perfectly harmless. If the color bothers you, simply drink more water to dilute your urine.

Will taking a multivitamin send me over the recommended daily intake for nutrients?

In my opinion, the recommended daily intake (RDI) for many of the essential vitamins and minerals is woefully low, barely meeting the minimum levels your body needs to be healthy.

Isn’t taking a multivitamin every day overkill?

Most of the vitamins contained in multivitamins are water soluble, meaning your body absorbs what it needs to and usually excretes the excess in your urine. As these vitamins cannot be stored, your body needs a continuous supply through a steady daily intake, both through the foods you eat and the supplements you take.

I eat a well balanced diet, why do I need a multivitamin?

Apart from the fact that ‘well balanced’ is a subjective term, and most people don’t eat as well as they think they do, almost everyone can benefit from taking a multivitamin. They contain B vitamins, which are involved in so many different functions in the body, as well as selenium and iodine, deficiencies in which can lead to underactive thyroid among other problems.

Who should take a multivitamin?

Everyone! What’s most important is that you take a multi that is specific to your needs.

There are certain stages in life when you can benefit most from taking a multivitamin specific for you:

·  When you’re stressed – the fast paced lives we lead today put a lot of stress on our bodies, whether you realise it or not. Multivitamins can help to support your body on a cellular level.

·  Kids can benefit from taking special multivitamins that contain everything they need to develop and grow. As most parents know, kids can be fussy eaters, so it’s important to make sure they have adequate levels of vitamins and minerals, particularly iron and iodine, for their developing brains.

·  Pregnant women benefit from taking specific multivitamins to ensure their growing baby gets all the nutrients it needs.

·  As you age, your body requires more support than previously. Older patients see great benefits from taking a multivitamin.

What if I’m gluten-free, lactose-free, vegetarian or vegan?

Cutting out specific foods will often result in a deficiency, even if it is because of an intolerance.  For example, gluten free diets have been found to be lacking in vitamin B12, folate, iron, zinc, magnesium and calcium, while dairy and lactose free diets are almost always inadequate in calcium. Vegan and vegetarian diets also warrant dietary vigilance as they are associated with deficiencies in vitamin B12, iron, iodine and selenium.

So, what should I be taking?

In a nutshell, everyone is different and we our bodies all have varying deficiencies in vitamin and minerals. While pills aren’t a shortcut to good health, the reality is that most people don’t get all the vitamins and minerals they need from their diet. One of the simplest and most cost-effective ways to address these deficiencies is to take a high quality, practitioner grade multivitamin. I like to call it ‘insurance in a tablet’!

At Mullen Health, our multivitamin contains therapeutic levels of vitamins and minerals in the correct ratios for maximum benefits. Our products contain high quality, ethically sourced raw materials and have more of the active ingredients than what you would find in supermarket or chemist products. They have undergone rigorous testing and checking, and are also Australian made and manufactured, which is very important to us.

If you would like to know more about how multivitamins can help you, book a free 15min phone chat with a qualified Naturopath. Click here to book now

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.

Most people don’t realise that a healthy pregnancy actually starts well before conception. It takes four months for all of our cells to regenerate, meaning that any healthy change you make will take this long to have an effect on a cellular level.

So what does this mean if you’re looking to conceive? To improve your natural fertility, you should start looking at making healthy changes at least four months prior to conception. These changes will ensure you and your partner have the best quality eggs and sperm, which will not only make it easier to conceive, but it will also positively impact the health of your baby in the long run.

If you’re thinking of conceiving, use our checklist to ensure you’re preparing yourself for a healthy pregnancy:

• Achieve a healthy body composition – 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.

• Reduce your stress – stress management techniques like meditation, yoga or tai chi can all help to reduce your levels of the hormones cortisol and epinephrine, which are thought to play a key role in up to 30 per cent of all infertility problems.

• Eat fresh foods – eat organic where possible and cut down on packaged foods to give yourself the best possible nutrients for fertility.

• Increase good fats – including monounsaturated fats in olive oil, polyunsaturated fats in oily fish and nuts and mid-chain fatty acids found in coconut oil.

• Cut down on dangerous fats – including trans fats hidden in donuts, biscuits and lollies. These foods may actually increase your risk of infertility by as much as 70 per cent!

• Increase vitamin E – 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.

• Catch some Vitamin D – getting a little sunshine before and while you are pregnant can radically reduce the risk of pregnancy complications, preeclampsia and Type 1 diabetes.

• 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.

• Minimise your exposure to toxic chemicals – environmental toxins may dramatically affect both male and female fertility.

• 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.

If it’s too late for you, don’t stress. The main thing to remember is that any healthy change, whether it’s prior to conception or during pregnancy, will help to improve the health of your baby.

If you would like more information about natural fertility or pre-conception care, call us for a free 15 minute phone chat with a Naturopath. Click here to book now.

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.

We’re coming up to my favourite part of the Healthy Habits Challenge – our 3-Day Juice Cleanse!

I know the idea of drinking juice for three days is a little scary for some of you, but there’s a lot more to it than that. And there are a few tips and tricks you need to know before you start to make your life easier!

The aim for this coming weekend (Saturday, Sunday, Monday) is to replace your meals with five fresh juices each day.

If you’re not convinced, here’s three good reasons why juicing is amazing for your health:

• Reset your metabolism – kick start fat loss
• Reduce your appetite – juicing helps to establish better portion control in the long-term and eliminates the pattern of comfort eating.
• Clear your mind – having a break from food is not just a physical reset, it’s also a mental one. Juicing helps you feel in control and makes the process of changing habits more achievable.

Here’s how it works:

• Start each day with a glass of hot water with a squeeze of lemon juice or add lemon into your first juice of the morning.
• Use organic fruits and vegetables wherever possible.
• Aim to have 75% vegetables and 25% fruit in each of your juices.
• Water your juice down (about ¾ juice) with purified water and sip slowly
• Aim to have your juices at 8am, 11am, 2pm, 5pm and 8pm (every 3 hours).
• Make sure you drink your juice before you get hungry. You can have as much as you like.
• Make sure your bowels keep moving through this stage. If you need some extra assistance, try 2 heaped teaspoons of Psyllium Husk in a glass of water before bed. Remember to always follow with a glass of water.
• If you don’t feel like juice for dinner or you’re struggling having the juice for the whole day, you can make our Country Vegetable Soup  or Vegetable Soup on a Cold Night for your evening meal.

Whether you’re doing our Healthy Habits challenge or not, juicing is a tool that you can use to help reset your body and mind over a few short days.

Let me know how you’re going and share your juice recipes on our Healthy Habits Facebook group Good luck!

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.

Do you struggle to think clearly? Ever feel fuzzy and heavy in the head?

You could be experiencing ‘brain fog’, which often comes with confusion, forgetfulness and a lack of mental clarity. It’s a lot more common than you think – in fact, patients tell me they experience it on a daily basis.

So what causes it? There are 10 key reasons…

1. Eating the wrong foods –

• When you eat excess sugar and carbohydrates, it causes your blood sugar to spike then drop. This is when brain fog strikes.

• Low-fat diets have also been linked to brain fog in some people

• Nutritional deficiencies in B12, Vitamin D, Omega-3s and Magnesium can all lead to fuzzy minds

2. Food intolerances and allergies – when you food that your body is sensitive to, it can often cause inflammation in the brain, leading to brain fog. Wheat and gluten are one of the most common causes of brain fog that I see, due to this gut-brain sensitivity.

3. Food additives and artificial sweeteners – those little numbers on the back of the packet are quite harmful to chemically-sensitive people. MSG and Aspartame are two of the most common culprits to look out for.

4. Dehydration – our brain is the second most sensitive organ to dehydration, after the liver. Drinking more is such a simple fix for brain fog, yet I see people every day who don’t drink their 2 litres!

5. Lack of sleep – the brain restores and resets itself every night while you are asleep, which is why getting 8 hours is crucial. Chronic sleep deprivation and insomnia are major contributors to brain fog.

6. Stress – high levels of of the stress hormone cortisol can interfere with the way your brain functions and increase your risk of more serious brain disorders like Alzheimer’s.  

7. Lack of exercise – exercise gives you endorphins, which are anti-inflammatory to the brain and help to burn off excess cortisol.

8. Toxins in your home – we’re told to use thousands of different chemicals to keep our homes clean, but this “chemical overload” can have a negative effect on your brain health. As well as cleaning products, watch out for mould, dander from animals and chemicals released from your new furniture (you know the smell!).

9. Underlying health conditions – a huge range of medical conditions can give you brain fog, including Fibromyalgia (known as ‘Fibro Fog’), chronic fatigue, thyroid disorders, ADHD, adrenal fatigue, anxiety, candida, depression, diabetes, IBS, hormonal imbalances and menopause.

10. Medication – unfortunately, sometimes medication used to treat serious illnesses can result in brain fog as a side-effect. If you’ve ever had someone in your life go through chemotherapy, you might know this as ‘Chemo Brain’. Statins (for cholesterol) and sleeping pills are also some of the many medications known to cause brain fog.

If you would like to speak to one of our Naturopaths to find out how you can recover from brain fog, you can book a FREE 15 minute phone appointment today by calling (02) 4961 4075.

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.