SWAP FOR HEALTH: Easy tips to keep you healthy
Eating healthy doesn’t have to be tricky. Here are some simple ideas that anyone can start with. Eat healthy food 80 percent of the time and your body and mind will thank you!
Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.
Healthy eating and getting active can help you lose centimetres and prevent or delay the onset of chronic diseases such as some cancers, type 2 diabetes and heart disease.
There are some simple everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love.
The great thing is, you don’t have to stop it, just swap it. Swap inside for outside, or a big meal for a small meal for instance. It’s easy and these basic changes can make all the difference (source).
It’s all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier, including more fruit and vegetables and whole grains. Remember, small changes can add up to make a big overall difference to your diet.
If you have any health concerns or questions, be sure to come into the clinic and either book in for a consultation with one of our qualified naturopaths or talk to one of our knowledgeable staff members.
Monica (Naturopath): Gut health, DNA/methylation, allergies, stress and anxiety, thyroid and menopause.
Emily (Naturopath): Fertility and women’s health, skin conditions.
Nancy (Naturopath): Oncology/cancer, autism, special needs and is a qualified nutritionist.
Marie (Bowen therapist): Gentle body work to relieve musculoskeletal pain, injuries and for stress management.
Emily and Nancy will be available for naturopathic consultations as usual, as well as Marie for Bowen Therapy. Both Emily and Nancy have been mentored by Monica and can assist you with your health needs.
To book a consultation simply visit the clinic or call us on 9723 9755.
How healthy is your thyroid?
I commonly see patients who have had their thyroid blood tests done, and told that they are all good. The problem is, they still feel fatigued, and know that something is not quite right.
Sub-clinical hypothyroidism is fairly widespread, but is often not recognised by your GP, as they will only look for overt signs of thyroid disease on your blood tests. As a Naturopath, I look to support people in optimal health, and just because you might not yet have thyroid disease, your thyroid might need some support to prevent it from moving this way in the future.
The medical reference range for a thyroid assessment is:
TSH 0.5-5.00, – But ideally we want to see it around 1-2
T4 10-20 – ideally >15
T3 0.5-4.00 but ideally should be a 3:1 ratio to T4.
thyroid antibodies: ideally less than <60
Symptoms of a sluggish thyroid can present as: cognitive decline, cold hands and feet, dry skin, fatigue, weight gain, inability to lose weight, hair loss, depression, constipation, infertility, ovulation failure, miscarriage, muscle cramps and weakness, swelling and fluid retention.. to name a few.
There are many factors that interfere with our thyroid function:
Inflammation, oestrogen excess, aggressive caloric restriction (really low carbohydrate diets), environmental toxins, stress, and nutritional deficiencies.
The thyroid also needs the liver to work efficiently to help regulate thyroid hormones. The liver can often become overtaxed from an increased workload of processing medications, environmental toxins, too much sugar and excess alcohol. Liver function should always be assessed and supported when addressing thyroid health.
So, what is needed for optimal thyroid function?
There are some key nutrients that your thyroid needs to work effectively: these are iodine, zinc, selenium, iron, and vitamin B2.
You also need to make sure there are no hidden causes of inflammation in your body, such as poor gut health or stress, as this will greatly affect your thyroid function also.
If you are experiencing these symptoms, come and see one of our practitioners in clinic for a comprehensive assessment of your health and thyroid function.
Your Wellbeing Matters
Make an appointment to come and have a chat.
(03) 9723 9755
Reference: Poppe K et al,2007, Nishimura Net a, 2004, 1998 Kelly G 200
Friedman, M 2014.
What Is SIBO?
SIBO is the acronym for “small intestinal bacterial overgrowth,” defined as excessive bacteria in the small intestine. While bacterium naturally occurs throughout the digestive tract, in a healthy system, the small intestine has relatively low levels of bacteria; it’s supposed to be at highest concentrations in the colon.
The small intestine is the longest section of the digestive tract. This is where the food intermingles with digestive juices, and the nutrients are absorbed into the bloodstream. If SIBO is indicated, malabsorption of nutrients, particularly fat-soluble vitamins and iron, can quickly become a problem.
When in proper balance, the bacterium in the colon helps digest foods and the body absorb essential nutrients. However, when bacteria invades and takes over the small intestine, it can lead to poor nutrient absorption, symptoms commonly associated with IBS, and may even lead to damage of the stomach lining.
When you have SIBO, as food passes through the small intestine, the bacterial overgrowth interferes with the healthy digestive and absorption process. The bacteria associated with SIBO actually consume some of the foods and nutrients, leading to unpleasant symptoms, including gas, bloating and pain.
Even when treating small intestinal bacterial overgrowth with antibiotics, relapse rate is high. This is because reducing bacterial overgrowth is just one part of treatment. You need to change the environment of you small intestines (things like pH and bacterial balance) and support your digestion to prevent SIBO from occurring again. This is a chronic condition that can be cured, but it takes patience, perseverance and a change in diet. In fact, SIBO treatment includes a healing diet, and some foods should be avoided until the gut flora is back in balance. (source)
- Alternating constipation and diarrhoea
- Food sensitivities
- Belching and flatulence
- Heart burn
- chronic digestive complaints
- Abdominal cramping and pain
- Joint pain
- Skin Symptoms
- Iron and B12 deficiency
- Respiratory symptoms (eg: asthma)
- Mood symptoms e.g.: depression and anxiety
What does it do?
Instead of allowing the villi and the microvilli in your small intestine to absorb nutrients from the food, the bacteria digest it instead, causing it to ferment. A bi-product of the bacteria’s digestion is methane and/or hydrogen gas, which is only produced by the bacteria and not our bodies.
This causes bloating, flatulence, cramping, diarrhea and more. It is also believed this gas can cause leaky gut syndrome where the cell wall of the gut becomes more permeable (‘leaky’) and allows food particles through to the blood stream, creating inflammation.
Working with a SIBO-savvy practitioner is very important
We can recognise and organise testing for SIBO, teach you about the foods to avoid and the foods to replace in your diet, and which specific supplements to take for your specific case of SIBO. We inform and educate you, along with inspiring you to make easy changes to improve your health.
Our SIBO treatment is designed around the 5 pillars of health.
1: Awareness – being aware of your symptoms is the first step in your recovery
2: Nutrition – nutrition is vital to a healthy gut life and essential to recovery
3: Movement – our gut responds positively to movement
4: Mindset – positive beliefs will support you to achieve wellness
5: Lifestyle – the way you live your life is fundamental to recovery.
If you are concerned about your health or would like to talk more.
Please contact Croydon Herbal Health on (03) 9723 9755 or book online for an appointment. For those who are interstate, we offer Skype consultations.
Your Wellness Matters
Your Body is an Orchestra by Monica Roberts
Today I went with my elderly relative to her rheumatologist . Oh my God! Seriously!!. Here’s what transpired..
DR: Good afternoon.
Dr: How are you?
Us: Well you know not so good… she gave her story.. She’d been in hospital quite sick.
Dr: Oh thats too bad.
Me: U think! ( I didn’t say that)
Me: Do you think that there is a possibility that an infection like Lymes disease could be at the base of this case. Could we arrange some kind of test. Me knowing that she’s had a history of bacterial overgrowth, tick bites and ross river fever.
Dr: There is no such thing as Lymes disease in Australia.
Me: Is it possible to get her tested for infections, bacterial, viral any other parasites.
Dr: You would have to see the infectious disease Dr for that.
Me: OK, Well she has some bowel issues and seems to play a role in her attacks, what do you think of the bowel or imbalance of bacteria having an impact?
Dr: Well you would have to see a gastroenterologist for that.
Me: How about her diet, do you think that it needs addressing?
Dr: I’m not sure how that would be, but you could see a dietitian I suppose.
Me: REALLY !! (i didn’t say that either).
Me: IN MY PRIVATE THOUGHTS.. DID YOU NOT know that the body is an orchestra, and all of our organs, brain, blood, tissues, skin are linked, each having an effect on each other. Diet, lifestyle, bowel, brain, stomach, lungs, heart Shall I go on. You can’t look at one isolate organ to treat a person!. So times up, 10mins.. pay lots of money and off we go, with one more pain management drug to her 4 already.
Ok so I’m on my high horse. I know there are some excellent Dr and practitioners out there doing amazing things, but at times I get very frustrated.
Imagine if we all worked together, what we could achieve.
Your wellbeing matters, and all of you is connected to all of you, you are not JUST a heart or a bowel or a lung.
Pineapple – Fruit With Amazing Health Benefits
| This article was posted originally in Healthy Food House. You can find more amazing articles here – follow this link.
Pineapple is known as king of fruits, fruit which in the past was only available to natives of the tropics and the rich Europeans. This tropical plant originated from Uruguay, Brazil, Puerto Rico and Paraguay.Ripe and juicy pineapple will satisfy your sweet tooth.
Besides good taste there are many health benefits. Pineapple is rich in vitamins and minerals, and contains a low amount of fats and cholesterol.
Health Benefits of Pineapple
Pineapples contain roteolytic enzyme called bromelain. Bromelain breaks down proteins, has natural anti-inflammatory properties and reduce swelling. Pineapple helps in healing the sore throat, arthritis and joint pain.
Anti inflammatory properties of pineapple fruit reduce the symptoms of arthritis and help to reduce pain after surgery and sports injuries.
To increase the efficiency, pineapples should be consumed between meals without other foods. On the other hand, the health benefits of bromelain is improving digestion. If pineapples are consumed with other foods, bromelain will help in digesting it.One of the benefits of this fruit is that it helps to build healthy bones.
Pineapple is rich in magnesium and trace mineral that is needed by the body to build bone and connective tissue. Just one cup of pineapple juice provides 73% of the recommended daily amount of magnesium.
The benefit of pineapples can cause bone growth in young people and strengthening of bones in older people.
This fruit is a good source of vitamin C and it offers excellent protection from free radicals. According to research vitamin C, the most important water-soluble antioxidant is invaluable against the destructive effects of free radicals.
Pineapple is good for colds and cough. Usually when people get sick they consume orange juice as a source of vitamin C, but it is good to know that the benefits of pineapple juice against cold or cough are also good as orange juice, plus with additional benefits because of bromelain, which helps cough and other symptoms of colds and flu.
Pineapples can improve oral health. Eating pineapple reduces the risk of gingivitis and periodontitis. Besides increasing the ability of connective tissue to regenerate, it also increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease.
Australian scientists have found useful molecules in the stalk of pineapple. Initial studies have shown that they prevent the occurrence of certain types of cancer (cancer of breast, lung, colon, ovarian and skin cancer).
Among other benefits, the royal fruit relieves arthritis, helps with high blood pressure, bronchitis, throat infections, indigestion…
If you want to get all benefits of pineapple it is the best to be consumed fresh.