X marks the spot- or does it?

Lady holding shoulder and neck with pained look on her face

It is a common misconception that the site of pain is the source of pain. Pain can be caused by a number of sources, including physical trauma, nerve damage, and illness. It is important to understand that the site of pain may not necessarily be the source of pain.

Those whom have seen a physical therapist be it an Osteopath, Massage Therapist, Physiotherapist and the like, you’ve most likely been given a body chart to mark ‘where it hurts’.

The majority of spots marked on the chart, are areas that ‘hurt’ and more often than not, it is due to referred pain. Except for joint issues and a problem with your deltoid, most ‘pain’ areas are actually referred pain coming from somewhere else.

Pain referral is a phenomenon where pain originating from one area of the body is felt in another area. It is a common occurrence in the body, and can be caused by a variety of factors.

The most common cause of pain referral is nerve impingement. When a nerve is entrapped, it can cause pain to radiate to other parts of the body. This can occur due to a variety of reasons, including tight muscles, scar tissue, or direct pressure on the nerve.

For example, a person may experience pain in the shoulder due to a pinched nerve in the neck. In this case, the source of the pain is the pinched nerve in the neck, but the site of the pain is the shoulder. This is why it is important to have a thorough medical examination to determine the source of the pain, rather than simply relying on the site of the pain as a diagnostic tool.

Pain referral can also be caused by pain from an internal organ. For example, pain originating in the gallbladder can be felt in the right shoulder. This is due to the fact that both the gallbladder and the shoulder are innervated by the same nerve.

Finally, pain referral can be caused by a “trigger point.” Trigger points are centralised points of tension within muscle tissue that can cause pain in other areas of the body. They are said to be ‘active’ when there is a sensation/pain without any pressure or palpation to the causative muscle. A tell tale sign that the pain sensations felt are from a trigger point, is when the sensation increases in intensity or is reproduced when pressed. Trigger points can be caused by poor posture, overuse, or trauma.

In all cases, pain referral can be a confusing and frustrating experience. If you are experiencing pain referral, it is important to seek medical attention to properly diagnose and treat the underlying cause.

In conclusion, it is important to understand that the site of pain is not necessarily the source of pain. Learning where the sensations are coming from, applying lifestyle measures to alleviate the issues, as well as manual/tactile therapies to help the true cause of the pain are necessary. This can be achieved with the release of overly tight tissues, decompressing spinal joints, relieving nerves and ultimately finding balance for the entire structure.

This is why when you go to a Massage Therapist, an Acupuncturist, a Kinesiologist and the like you may be receiving treatment in areas that don’t actually hurt. Be sure to ask questions and learn about your body. Learn what your body needs and how to prevent things getting into a state of pain and dysfunction again. And always seek a qualified, registered practitioner.

 

References:

J, Travell; D, Simons; L, Simons. 2nd Ed (1999) Myofascial Pain and Dysfunction. The Trigger Point Manual. Vol 1 & 2. USA Williams & Wilkins.

E, Goodman. (2016) True to Form. N.Y Harper Wave.

I, Segal. (2008) The Secret Language of your Body. Vic Blue Angel Gallery.

AI Chatbot.

Erin’s final year studying Western Herbal Medicine

Mortar and pestle full of herbs with medicine bottles sitting on table

The ATMS (Australian Traditional-Medicine Society) reached out to Erin Shea to talk with her about life as a student of Traditional Medicine. You can watch the interview in the video at the end of this post. We also shone the spotlight on Erin and asked her to give us some insights into why she chose to study a Bachelor of Health Science in Western Herbal Medicine at Torrens University Australia.

Erin’s Bachelor of Health Science student journey so far

‘I’m in year three, with less than a year to go. I’m studying part-time, doing about two-thirds of the course load, because I have a job as well so I’m trying to not stress myself out too much.’

‘When I started the Bachelor of Health Science degree, I was travelling a lot for work and at that time, pre-COVID, Torrens was one of the only universities that offered the course I wanted to do online. I was really excited to discover that I could study online. It made my life so much easier being able to work around my job and follow my own study schedule. As well, I could go to the online classes, where I could ask questions and interact with other students and lecturers. During the pandemic, of course, other universities started to offer online courses too.’

‘I’m on campus now, at the new Surry Hills campus, and I’ve just started doing my clinic subjects. I actually have my first clinic this week, which is very exciting because I’ll finally get to put the theory I’ve learnt into practice.’

‘The COVID restrictions stopped, I’m a bit more settled and not travelling for work, so I thought, You know what? I’m going to go onto campus. Post-COVID, I needed some human connection, and I think as I got further into my studies, there was also a stronger need for that connection with other people to really deepen my learning. I still have one subject online, so I’m doing a mixed method of study at the moment.’

Erin’s clinical placement at The Practice Wellbeing Centre

Erin was getting ready to run her first session at The Practice Wellbeing Centre, at the Surry Hills, Central Sydney Campus, when she gave this interview. This student-led clinic offers a holistic approach to health in Naturopathy, Western Herbal Medicine, Counselling and Nutrition for the general public. All sessions are supervised by qualified and experienced practitioners.

‘In a previous subject in the course, I could observe everything that was going on in the clinic. Now, I will start to see patients myself. Obviously, everything I prescribe will be approved by my supervisor first, to make sure that I’m on the right track. It’s great because I get the practice and the patients get cheap access to naturopathic and herbal medicine.’

‘I don’t think I’ll be seeing patients tomorrow because it’s Week One. It will be an introductory time and we’ll be getting used to all the systems that we use in the clinic, such as logging patients’ details into our secure system so their confidentiality is protected. After that, when a patient books in to see us, I will be sitting in the clinic with them and asking them 101 questions about their life, their health, their mental health, maybe the relationships that they have and whether they have a lot of support around them, what their diet’s like, what their exercise and movement are like, their sleep and hygiene.’

‘Depending on what brought them through the door in the first place – whether they need support with getting their digestion right or maybe they’re getting sick a lot, or they’re not sleeping well – I’ll think about what herbs or lifestyle and nutritional changes could help them and discuss my ideas with my supervisor. And then we’ll blend up liquid herbs, or prepare teas, or makeup creams, to suit the patient.’

Erin’s studies in Western Herbal Medicine let her follow her passion

‘I love working with plants so much. Before I studied Herbal Medicine, before I even knew that Herbal Medicine existed, I started a Bachelor of Environmental Science course because I love plants. I was always really interested in plants and how they grow and how we interact with them, and what they do for us when we eat them. Also on a more psychological level, how they bring us a sense of calm and connection to place. All those different elements of our relationship with plants interested me. When I learned that Herbal Medicine existed, I decided that might be a more intimate way to work with plants than what I was doing in Environmental Science.’

‘I really like how everything ties together in Herbal Medicine – it’s this interesting intersection of our mental health, our environmental health and our physical health. So that’s what originally drew me to study Herbal Medicine.’

How did Erin find out about the Herbal Medicine course?

‘I lived in New York for a little while, and you would think that New York would be the last place you would learn about Herbal Medicine. I was working there, away from all my friends and family, and I was a bit lonely in such a big city. So I started looking for different classes to keep myself busy, and I found a Herbal Medicine class. They were going into the Catskills, north of New York, on a foraging trip where we would learn to identify plants in the wild.’

‘It was just incredible We picked plants and made medicines and learned about their use and how the people in that area traditionally have used them. Interestingly, a lot of them were weeds, such as dandelions, and were very small and unassuming plants that you wouldn’t look at twice. The trip gave me a whole new perspective on how I saw plants.’

‘I started apprenticing under a few herbalists in New York. Then when I came back to Australia, I swapped from Environmental Science to the Herbal Medicine degree.’

Using social media to promote traditional health practices

Rhiza.apothecary is Erin’s Instagram account, where she shares photos that reflect ‘the ecology of healing’.

‘Social media is such a big part of modern life, and it can be used either in a mindless manner or in a positive way. If I tell someone about herbal medicines, they can find it hard to understand what they are or how they’re useful if they’ve never experienced them before. Humans are really visual, I think. If I show someone a video of me making this big, beautiful brew of herbal tea or something as simple as that, because it’s visual, there is an element of inspiration or aspiration to it. That is more heartfelt than just telling someone, “Yeah, I brew a cup of tea with these plants in it.”

‘I believe social media is a good tool to help people understand what herbal medicine can look like in the modern era. A lot of people don’t really think about herbal medicine as being contemporary or relevant, or maybe they think it is too complicated. So, I like that you can just watch a video and say, “Oh, that’s a really simple and easy way to integrate herbal medicine into my life.”

Erin shares a study tip for other Western Herbal Medicine students

‘For students who are studying Western Herbal Medicine or Naturopathy, there are so many plants to learn about that it can be quite overwhelming. Traditionally, maybe we would’ve had only about 20 because that’s all that grew around us. Now, we have access to plants from all over the world. When I’m learning about a plant, if I’m trying to remember what its characteristics are, I try to drink the tea or make it into a cream or oil or do something very practical with it. I have a lot of plants growing on my balcony and I try to grow the plants I’m learning about. That lets me connect with them in a less abstract way.”

‘When you look at a list of things a plant does, it’s very easy to forget them, whereas if you also have the plant and you’re watching the flowers bloom, or you are drinking the tea and can actually taste it, I think it’s a lot easier to make connections and learn that way. It’s almost embedded in your senses, not just in your brain. That would be my number one tip for learning about herbs; I’ve found it to be very helpful.’

What’s ahead for Erin?

‘I’m going to keep my options open because you never know what’s around the corner. I love growing plants and I love blending teas and I love the opportunity to help people learn more about plants. For the moment, I’ll focus on working in the student-led clinic for the first time and getting through that!’

Complementary Medicine’s role in Healthcare

A common misconception about complementary therapies is that they are somehow in competition with Western medicine. Some of this may be due to confusion about the role both play within the healthcare system. Complementary medicines, including Kinesiology, fit together with Western medicine like puzzle pieces. One is a preventative and is focused on maintaining wellness (complementary therapies), whereas the other intervenes when you’re overtly sick (Western medicine).

Western medical doctors are trained to identify diseases and disorders because it is a disease-based model. Their number one priority is keeping patients alive, on the other hand a complementary therapist is trained in preventative practices and wellness. This means a doctor may only be looking at one piece of the puzzle when in reality, all the pieces affect each other. In saying this, there are times when a medical doctor is the best option. Such as when you’re seeking a disease diagnosis or in need of urgent medical intervention. You wouldn’t see a complementary therapist for a broken leg or for treatment of a stroke, for example.

Complementary therapies are concerned with the whole puzzle and will intervene in the early stages when you’re just starting to feel less-than-great. The purpose is to move the person towards an optimal state of health and wellbeing, while maintaining this long-term so you won’t necessarily need as much medical intervention down the track.

It is important to stress that it isn’t a case of Western medicine versus complementary therapies. It is not a battle, rather it should be a respectful, supportive, and interactive therapeutic relationship.

The secret is balance

Kinesiology is focused on restoring homeostasis. This word is derived from two Greek words: homeo meaning ‘similar’ and stasis meaning ‘equilibrium’ or ‘no change’. So homeostasis means keeping the body’s systems balanced and maintaining a constant internal environment. We don’t stay unwaveringly stable all the time, because the body is continually reacting to different stressors and taking steps to hold this equilibrium.

You might recognise some of the systems that depend on balance:

  • Body temperature
    Our temperature must be kept at approximately 37 degrees Celsius and the body has several mechanisms to do so (e.g., sweat or shiver, surface capillaries construct or dilate, and metabolism increases or decreases).
  • Digestive acids
    There is just the right amount of acid in the stomach to digest food but not enough to harm the stomach lining.
  • Glucose (blood sugar)
    The body balances insulin and glucagon to keep blood sugar stable. Diabetes is the result of when blood sugar levels are constantly too high.
  • Fluid
    When water levels are high (say, you’re drinking a lot), you’ll find yourself visiting the toilet more and urine will be more diluted. However, when water levels are low (e.g., if you’ve been exercising), more water is reabsorbed and you’ll visit the toilet less and urine will be more concentrated.

The three stages of health

The body’s number one priority is to stay alive so it doesn’t immediately fall in a heap when things are off balance, rather it compensates. Even though you might still feel and look great because the body is doing its job to keep you functioning. The body is so efficient at compensating, sometimes you don’t even realise your health has been going downhill gradually. We see this all the time in our clinic and, sadly, this is the stage that most of the Western world lives in. You’re not overtly sick but you don’t feel great. This state isn’t good enough but it’s something people somehow accept as normal.

There are several common ways we get ourselves into this state:

  • Lack of (or poor) sleep
  • Little exercise
  • Poor food choices
  • Stress

Have you ever noticed when you’re eating well and taking care of yourself, you feel wonderful? But then you have a few days – maybe after Christmas or holidays – where you eat bad food continually and you feel horrendous? The difference is incredible. The trouble is, if you keep eating awful food your body will eventually compensate and you will simply get used to feeling this way and carry on unaware. But the problem hasn’t gone away. We are slowly walking ourselves toward an unhealthy, unhappy life and even an early grave.

Most of us don’t realise that there are three stages of health. The ideal time to see a complementary therapist is in the first and second stages.

Stage 1: Stage of Alarm

This is the stage where you move from feeling good, to the body being in distress from various physiological functions that have been driven outside normal homeostatic limits. We are all subjected to this and it’s a normal part of life.

Stage 2: Stage of Resistance

If the stressors from Stage 1 persist, the body adapts and develops a resistance. This is not to say all is well. In fact, compensation requires additional energy expenditure and efficiency is reduced.

Stage 3: Stage of Exhaustion

This is when you hear people complain they’re ‘suddenly’ unwell. But as you can see, this is just the final stage. The body has been compromised for so long, it can’t take much more. One small event may be all it takes to tip yourself into Stage 3.

It is important to recognise, that at Stage 1 and Stage 3 stress you have overt symptoms, which makes diagnosis easier to undertake effectively. Whereas at Stage 2, the body’s compensations cause the symptoms to virtually disappear, therefore the diagnostic process needs to be more nuanced and incorporate the patient’s observations together with physiological diagnostic tests. If a patient’s concerns are ignored when they are in Stage 2 stress, they are more likely to need extensive Western medicine treatment in the future when they reach the Stage of Exhaustion. This unfortunately is becoming more common and sometimes it’s too late to reverse the damage when the issue is left until Stage 3. Plus, it is far easier to treat problems in Stage 1 and 2. This is where complementary therapists play an important role in the healthcare system, because they are effective at assisting patients in the Stage 2 phase, helping reverse the physiological deterioration before it reaches Stage 3.

I honestly believe we need to empower people to make the best choices for their own ongoing health. Complementary therapists, especially Kinesiologists, are trained to provide this information to patients and assist in the clearing of stresses that people may or may not be aware they are experiencing. This will have knock-on effects in the healthcare system by lessening the burden on hospitals and medical doctors and saving billions of dollars. I think that’s a win-win for all.

If you’re curious about Kinesiology, please visit www.oneillcollege.com.au. To make an appointment with a practitioner, call O’Neill Kinesiology College on (08) 9330 7443.

The Importance of Preconception Nutrition

Mum and Dad being healthy at the time of conception increases the likelihood of having a successful pregnancy and a healthy child. Ideally, preconception care starts at least three months before conception to achieve optimal nutrient status going into pregnancy. So what is preconception care, and what nutrients are essential?

Preconception nutrition for Mum

For mother’s, having optimal nutritional levels prior to conception improves your health during and after pregnancy. There are many ways maternal health impacts pregnancy outcomes, including a reduced risk of complications such as preeclampsia, low birth weight, small size for gestational age, miscarriage and stillbirth (Stephenson, et al.).  

The period before conception is key for optimising the nutrients needed for early pregnancy, such as those needed for early fetal and placenta development (Stephenson, et al.). To meet the various nutritional requirements of pregnancy, a high-quality prenatal vitamin and a nutrient-rich diet prior to conception is vital for your health and well-being during pregnancy, and that of your little one.

Poor nutritional status has been associated with many pregnancy symptoms and complications. For example, pregnancy nausea and vomiting has been linked to nutrient deficiencies such as an imbalance of potassium and magnesium, low blood sugar and low levels of vitamin B6 (pyridoxine) (Health Direct). As many nutrients are depleted during pregnancy, it is important to make sure key nutrients are at an optimal level prior to conception to mitigate the onset of symptoms and complications. 

Many women are playing catch up in the preconception period due to the nutritional depletions caused by hormonal contraceptives. Due to the processing of the synthetic hormones through the body, key pregnancy nutrients including folic acid, vitamins B2, B6, B12, C and E, magnesium, selenium and zinc are depleted (Palmery, et al.). Therefore, if you’re coming off hormonal contraceptives in preparation for pregnancy, it’s important to give yourself time to increase your nutrient status prior to conception. 

Although Mum’s health for conception and pregnancy gets significant attention, Dad’s diet also impacts pregnancy and your future child’s health. 

Why Dad’s nutrition matters

Much of the focus is on Mum’s health in preconception and pregnancy, Dad’s nutrition is equally essential in the preconception period! Addressing the most immediate of needs, a father’s diet influences conception outcomes through sperm motility (Dimofski, et al.). A high-fat diet is associated with up to a 20% decrease in sperm motility! (Dimofski, et al.)

Paternal diet and nutrient status can also impact the pregnancy experience for Mum. Increased fruit intake in fathers has been associated with increased placenta weight (Carter, et al.). A healthy placenta is vital to provide nourishment to the baby and reduces the risk of complications for Mum and baby. Folate and fast food intake for males in the preconception period impacts gestation length (Carter, et al.).

From an epigenetics perspective, paternal nutritional status has been connected to the future child’s lifelong health (Dimofski, et al.). In particular:

  • A low protein diet has been shown to impact offspring’s metabolism, including increased body weight, altered cholesterol and lipid synthesis pathways, and an increased risk of developing breast cancer in females (Dimofski, et al.).
  • A high-fat diet may also influence metabolic outcomes and obesity in the future child with an increased risk of glucose intolerance, metabolic syndrome, chronic kidney disease, chronic degenerative diseases and early aging (Dimofski, et al.).
  • A high-sugar diet can increase blood pressure, inflammation and fat mass in offspring (Dimofski, et al.). 
  • A high-fat and high-sugar diet increases the risks of dysfunction in the future child’s reproductive system and earlier testicular descent (Dimofski, et al.).
  • Alcohol consumption in the preconception period increases the risk of anxiety and depression in the offspring (Carter, et al.). 

Essential nutrients in the preconception period

For Mums, it’s important to prioritise nutrients needed for the early stages of pregnancy and build stores of nutrients that will be depleted throughout pregnacy, including:

  • Vitamin D
  • Iron
  • Folate
  • Iodine
  • Zinc
  • Vitamin B12
  • Omega-3
  • Choline

For Dads, the following nutrients are essential in the preconception period for healthy sperm development: 

  • Folate
  • Vitamin B6
  • Vitamin B12
  • Zinc
  • Protein
  • Vitamin D
  • Selenium

Although this might seem overwhelming, there are so many clinical nutritionists interested in fertility and reproductive health who can assist you in meeting your nutritional requirements in the preconception period. 

A Simple Guide to Detoxification

Why Detox?

Your practitioner may be suggesting a detoxification protocol for obvious health concerns, but there are also many other, more subtle, reasons our bodies may need a detox. When toxic metabolites accumulate, our systems of elimination become overloaded, and we become progressively more sensitive to additional chemicals (some of which may not normally be toxic). An overburdened body manifests in various ways:1

  • Headaches, nausea.
  • Digestive disturbances (constipation, bloating, bad breath).
  • Weight gain, blood sugar imbalances.
  • Fatigue, mood changes.
  • Skin conditions (rashes, acne, psoriasis).
  • Allergic and atopic conditions (hives, asthma, eczema).
  • Joint pain.
  • Brain fog and cognitive issues.

Toxins in our Daily Lives1

We are increasingly exposed to toxic compounds every day in the air, water and food  consumed to sustain life. But, ironically, via this consumption, toxins have become the primary drivers of disease, with increases in occurrences of conditions such as diabetes, infertility, attention deficit hyperactivity disorder (ADHD) and Alzheimer’s disease (AD).1

How Detoxification Works

The liver is the main organ of detoxification and is the body’s primary filtration system for converting toxins into waste products. But other vital organs that remove toxic waste from the body include the kidneys, skin, liver and digestive tract.1,3 A detox protocol supports pathways of elimination and their function, so the body can remove toxins optimally.1,3

General Detox Protocol

Your practitioner will individualise a detox protocol for you that may involve changes in diet, lifestyle and environment, and include supplements to assist and fine-tune the detoxication process by the body. It will look something like this:1,3

DECREASE TOXIC LOAD
–        Identify toxin exposure and remove

–        Follow healthy diet and lifestyle guidelines

PREPARE BODY FOR DETOX
The digestive system and processes of detoxification need to be working optimally to cope with the release of toxins. The amount of time for this stage is dependent on level of toxicity exposure and symptoms.

–        Improve digestive function

–        Support liver function

–        Optimise bowel function

DISPLACE TOXINS AND MICROBES
Now that the environmental load is reduced and digestive tract integrity is improved, the body is better equipped to deal with toxic release and excretion.
SUPPORT DETOXIFICATION PROCESSES
Support liver function and processes of elimination and excretion.
REPAIR AND MAINTAIN
Maintain all the hard work by continuing to reduce toxic exposures and supporting the natural detox processes of the body.

 

Food and Diet Considerations1,3

  • Drink 1-3 L of filtered/purified water.
  • Avoid alcohol, coffee, soft drinks and packaged juice.
  • Avoid saturated fats, refined sugars and salt.
  • Limit barbecued, grilled, and charbroiled foods.
  • Avoid eating processed foods with preservatives, artificial sweeteners and flavour enhancers.
    • Avoid packaged foods with numbers in the ingredients list.
  • Avoid gluten-, dairy- and soy-containing food products.
  • Consume sustainable wild-caught, not farmed, fish.
  • Avoid buying canned foods.
  • Consume sustainably sourced, certified organic, bio-dynamic and/or non-GMO foods:
    • Organic produce is certified to be free from pesticides.
    • Wash all non-organic produce before cooking or consuming.
  • Enjoy a diet of fresh and organic fruits, vegetables, whole grains, nuts and seeds, and lean protein.
  • Consume foods that support the liver and detoxification processes:
    • High sulphur content foods – garlic, eggs, onions, legumes.
    • Cabbage family vegetables – broccoli, cabbage, brussels sprouts.
    • Artichokes, turmeric, beets, carrots, dandelion, cinnamon.
    • Antioxidants – blueberries, goji berries, raspberries, kale.
    • Water-soluble fibres – pears, apples, oat bran, legumes, guar gum.

Fasting and Intermittent Fasting

Your health care practitioner may recommend fasting as part of a detoxification protocol.  Fasting is the abstention from food and sometimes drinking for a certain period of time. Intermittant fasting involves switching between fasting and eating on a regular schedule.

Fasting is one of the oldest known therapies and a way to increase elimination of wastes and enhance the healing processes.1,3 During a fast, stored toxins are released from fat cells, so supporting the body’s detoxification processes is important.1,3

Lifestyle and Environment Considerations

  • Avoid and minimise exposure to known toxins.

In the Kitchen4,5

  • Do not buy food packaged in plastic or use plastic containers or cling film for storing food.
    • Store food in BPA free containers, such as glass or stainless steel.
    • Use bees wax wraps.
  • Avoid microwaving, especially with cling film and plastic coverings.
  • Avoid aluminium and Teflon cookware.
    • Use stainless steel, ceramic-coated or cast-iron cookware.

In the Bathroom4,5

  • Use natural skin-care and sanitary products, without fragrance, that are low in chemicals and free of phthalates and parabens.
    • Choose paraben-free, sulphate-free and silicone-free shampoos and conditioners.
    • Use aluminium-free deodorants instead of antiperspirants.
  • Swap to triclosan- and fluoride-free natural toothpastes.

Around the House4,5

  • Use fragrance-free natural household cleansers low in solvents.
  • Avoid dry cleaning clothes and stain and water repellants on your furniture.
  • Wear natural fibers and avoid synthetic fabrics and dyes produced from petroleum.
  • Use bedding materials made from natural products with no or low-release of volatile organic compounds (VOCs).
  • Clean, dust and vacuum regularly.
  • Reduce exposure to electric and magnetic fields (EMFs) from mobile phones, microwaves, Wi-Fi routers, computers and other appliances.
    • Reduce/limit your screen time with electronic devices.
    • Turn-off appliances when not in use.
  • Exercise moderately every day.

Sweating/Sauna

  • The physiological process of sweating has long been regarded as a beneficial consideration for detoxification.
  • It has been shown that the levels of heavy metals are lower in people who exercise regularly, i.e. increased levels and occurrence of sweat and increased elimination.2
  • In those with higher toxic exposure or body burden, excretion via sweat generally exceeds plasma or urine concentrations.3
    • Arsenic, cadmium, lead and mercury are excreted from the skin via sweat (during exercise or sauna) and rates of excretion are reported to match or exceed urinary excretion in a 24-hour period.3
  • Induced sweating appears to be a potential method for eliminating BPA,6 as well as certain PCBs from the body.7

For the best results on your detox journey, it is recommended that you visit a health care practitioner so they can tailor the detoxification protocol to your needs.

*References available on request

The 5 most important things every teen girl should know about the menstrual cycle

As caregivers, we strive to equip kids with as many tools and skills and knowledge by the time they are 18 and potentially out on their own. All we want is to raise kids that are independent and able to make decisions, reliable and take responsibility, have a growth mindset and a sense of self-worth and confidence in themselves. There are so many topics to cover and so many skills to learn, but it is important that we realize and remember that not everything is taught at school. Whether it is finance, meditation or nutrition for example, it is our job to make sure that we consciously take the time to addressing these topics.

One of such topics is the menstrual cycle. Menarche is the first bleed and Menopause starts with the last bleed and in between these 2 significant events are about 400 menstrual cycle and decades of living! You must admit it seems only fair that they have a clue as to what’s going on…

There is so much to learn, so let’s start with the 5 most basic things every girl should know about her cycle and you can make sure she does:

  1. The menstrual cycle is a monthly cycle (between 26-34 days on average), that has a specific pattern that repeats itself. Think of the menstrual cycle like the 4 seasons that follow each other in a pattern repeatedly. Year after year there is growth and shedding of leaves, temperatures rising and falling and fruit ripening. Such is the menstrual cycle in which we have growth of the uterine lining and maturing of an egg (ovulation) to prepare for conception and then shedding of the uterine lining and egg (period), if conception did not occur, repeatedly month after month.
  2. The menstrual cycle is a hormonal cycle in which levels of hormones fluctuate and this is what signals to the body what to do. The main players are Estrogen, Progesterone, Follicular Stimulating Hormone (FSH), Luteinizing Hormone (LH) and Testosterone. Levels of these hormones rise and fall during the cycle, and this is what leads to the period at the beginning of the cycle, ovulation in the middle of the cycle and on it goes.
  3. There are 2 main phases of the cycle – The Follicular Phase which starts at day 1, when the period begins and the Luteal Phase which starts at approximately day 14 when ovulation begins (on a 28-day cycle).
    Since all our body systems are connected, the difference in hormone levels between the phases not only affects the reproductive system, but many other things such as sleep, mood, focus, energy levels and appetite, to name a few. These changes are normal and expected and thus embracing them, rather that fighting them, will make things easier for us and we would be able to move smoothly and effortlessly through the phases.
  4. Hormones are very sensitive, and their level is impacted by many things. If their level is too low or too high at the wrong time of the cycle, this will lead to changes in the length of the cycle, absent or irregular periods, anovulation (no ovulation) and so forth. There are many things that can interfere with hormone production such as toxins, lack of sleep, vigorous exercise at the wrong time of the cycle, smoking, dehydration, alcohol consumption, poor nutrition and anxiety to name a few. It is our job to become aware of all these triggers and learn to support our body as well as we can. All the examples mentioned are a type of stressor and when our body perceives “stress” mode, it focuses on urgent survival tasks first rather than producing hormones related to maintaining the cycle.
  5. The most important thing to remember is that the menstrual cycle is natural and was not designed to be full of pain and suffering, unpredictable, irregular or full of undesirable symptoms and thus if that is the case, it is so critical to lovingly guide the teen in the right direction, provide helpful information and professional care. Let them know it is nothing to be embarrassed about or feel shameful about and the more they understand their body, its anatomy and the flow of hormones, the more empowered they will be to make the best choices for themselves and feel their best.

The Foods Your Brain Will Love

Have you ever wondered, out of all the wonderful foods that are grown naturally in this world of ours, are there some foods that our brain absolutely loves?

Well yes, and nature has provided us with such a variety to choose from, with great taste and beautiful colours.  It is those colours for example blues, purples and reds that give us a clue as to their amazing brain health benefits.

The first food that your brain will love is Walnuts.   Have you ever noticed when cracking open a fresh walnut that inside, the actual nut looks very similar in shape to a human brain.  That is quite fascinating.  Nature is telling us that this is definitely one food that your brain will absolutely love!   They are an excellent food source for the brain because they contain antioxidants, which fight inflammation, stimulate the birth of new brain cells and increase the communication powers of old brain cells.  They also rejuvenate the very structure of brain cells.

Some of the best types of food which our brain loves are those foods that contain Antioxidants.   Antioxidants can improve your circulation, which improves the supply of oxygen to the brain.  Oxygen is the brain’s single most important nutrient.   Many fruits and vegetables contain the Antioxidants – Vitamins A, C and E so we need to consume these foods with Antioxidants because they help to fight inflammation.

According to a new landmark study recently released, that by curbing inflammation in the brain, this may help people treat and prevent Alzheimer’s disease.

So here are some of the top foods that contain Antioxidants :-

Blueberries, Strawberries and Raspberries.  These all have a high content of Polyphenols and Anthocyanins, which are Antioxidants.  It is these particular antioxidants that give these berries their deep intense colours of blue, purple and red.  They also stimulate the birth of new brain cells.  Other fruits and vegetables are prunes, plums, beetroot, eggplant, red cabbage, red grapes and cherries.

Green Leafy Vegetables.   Eating vegetables of all kinds does wonders to preserve our memory as we age.  The greatest protection comes from two families of vegetables:  Leafy greens such as Spinach and lettuce and Cruciferous vegetables including Kale, broccoli, brussels sprouts, cauliflower and cabbage.   These all contain the antioxidants vitamins A and C.  Here is an interesting study done by a neuroscientist.  He experimented feeding spinach to a group of rats early in their life.  After some time, he compared them to the other group of rats not fed spinach. The amazing result:  The rats fed spinach had superior long-term memory, better learning ability and far less brain damage at mid-life and in old age.

Fish.  Your brain is composed of 60% Fat and is the fattiest system in your body.  The unique ingredient in fish is Omega-3 fat made up primarily of DHA and EPA fatty acids.  High fat fish delivers more brain protection than lean fish and also contain good sources of the antioxidant CoQ10.  So eating sardines, mackerel, salmon and tuna are really good for your brain health.

Green Tea is a powerful antioxidant and rich source of Flavonoids.  These Flavonoids make the blood cells less prone to clotting which may reduce risk of stroke and “mini-strokes” that can cause symptoms similar to Alzheimer’s disease.

So now you know, if you haven’t been eating some of these foods before, it’s time to start including them on a daily basis.  By doing this, you will be improving your brain health and your brain will love you for it!

The Intuitive Gut – What is your gut trying to tell you?

Ever felt a flutter or a ‘butterfly’ feeling in your tummy, like before a presentation or exam? Maybe your mouth has salivated when you have smelt something delicious! Well, that was your mind-gut connection in play.

Your brain and gut are in constant connection with one another via the vagus nerve the longest nerve in the body. This bidirectional link is between your central nervous system (CNS), your enteric nervous system (ENS), hypothalamic-pituitary-adrenal (HPA) axis and let’s not forget your gut microbiome also plays a role! This link is always communicating with each other, playing a huge role in your digestion, immune, hormonal and nervous systems.

Why does stress affect the gut?

When you are stressed, you go out of Parasympathetic Nervous System (PNS) “rest and digest” into the Sympathetic Nervous System (SNS) “flight or fight”. This could show up as a quick bathroom stop before your big presentation or a nervous poo before you have an interview. After the event is over your body will come back to a natural balance of PNS, this process is healthy and does happen regularly, and the important factor in helping us go back to balance is resilience.

In prolonged chronic stressful states this may not go back, and you may get stuck in the flight or fight response leading to gut symptoms like bloating, reflux, diarrhoea, constipation, IBS, poor sleep, mood disorder, anxiety, and fatigue.

Why is it important to go back into PNS? Well, the PNS plays a role in these very important functions in the body:

  • Reduces heart rate, increases vasodilation (relaxing of the smooth muscles in the blood vessels).
  • Stimulates the salivary glands to start the digestion process.
  • Increases motility in the stomach and intestines.
  • Helps the gallbladder to release bile to aid in digestion.
  • Stimulates the pancreas to release digestive enzymes and insulin.

So, you can see if you were stuck in a chronic stressful state, it would have a huge impact on your digestive function and gut motility!

What does my microbiome have to do with my mood?

Did you know that your gut bugs aka your microbiome play a role in the connection with the vagus nerve and your gut-brain axis?

The vagus nerve is constantly sampling the microbiome and sending signals from the gut back to the brain. If you have an imbalance in your gut microbiome like inflammation, poor microbiome diversity and gut dysbiosis (overgrowth and imbalance of bad bacteria) you could be negatively affecting not only your gut health but also your mood and stress. A low vagal tone has been shown in patients with IBS and IBD, and these conditions both have a strong link to dysbiosis.

Mood hormones like GABA and 5-HT are metabolites that are produced from probiotic bacteria. These bacteria can also have a positive effect on reducing anxiety and depression.

5 ways to improve your gut-brain axis, vagus nerve and digestive issues!
  1. Nutrients and herbs to support a healthy stress response

Stress can be greatly impacted by magnesium deficiency. If you are stressed, you increase your excretion of magnesium and if you are low in magnesium, it increases the stress response. So, it’s a catch 22. Your health care practitioner may suggest a practitioner grade good quality well absorbed magnesium to improve your stress response. B vitamins are also a group of nutrients that can support you in times of stress and fatigue.

Adaptogenic herbs are wonderful for supporting the body to adapt to stress. Your practitioner may recommend herbs like Withania, Siberian ginseng and Rhodiola. Also, lavender, passionflower and magnolia can have a positive effect on increasing the calming hormone GABA which will help reduce stress and anxiety.

  1. Improve your vagal tone!
  • Grounding yourself with bare feet on the grass for 5-10 minutes a day.
  • Getting outside in nature. Studies have shown that walking in nature can reduce anxiety and depression.
  • Daily meditation/mindfulness by using apps like Calm, InsightTimer, Headspace, The Art of Living.
  • Box Breathing – inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4. Repeat as many times as you need.
  • Having cold showers, humming, chanting, gargling and yoga are amazing for toning your vagus nerve!
  • Get more sleep.
  • And move daily.
  1. Reduce inflammation

Look at limiting and eliminating foods that increase inflammation in the body. Cut down on coffee if you notice that it increases your stress and anxiety. Limit alcohol, reduce refined carbohydrates like processed food and sugary foods.

Avoid unhealthy fats, vegetable/seed oils, deep fried foods, and margarine (eat real butter instead!). These types of fats are high in omega 6 arachidonic acid (ARA) and these increase pro-inflammatory mediators in the body. Instead increase omega 3 fatty acids food that are rich in EPA and DHA and have an anti-inflammatory action in the body. Food like – oily fish (sardines, mackerel and wild salmon), chia seeds, Extra Virgin Olive Oil (EVOO), avocado, nuts & seeds (flaxseeds), coconut oil, hemp seeds, natto and eggs.

Increase foods that contain polyphenols. Polyphenols are natural compounds found in plant food. They are antioxidants that help to reduce oxidative stress in the body and reduce inflammation. There are many foods that are rich in polyphenols like:

  • berries
  • plums
  • black grapes
  • black olives
  • black tea, green tea and coffee (avoid if it increases your anxiety)
  • cocoa
  • herbs and spices like ginger, cumin and turmeric
  1. Support your good gut bugs!

By increasing probiotic and prebiotic foods you can greatly impact the health of your gut and improve your microbiome to have a positive impact on the gut-brain axis.

Probiotics are live microorganisms that have a positive affect on health. They are important for healthy digestion and immune function; they can also have a positive impact on mood. Probiotics like Lactobacillus paracasei Lpc-37™ and Lactobacillus plantarum 299v have been shown to support the HPA axis during times of stress. They also influence the gut-brain axis and reduce cortisol in times of chronic stress and anxiety. It is important when taking a probiotic that you take a strain specific probiotic that specifically meets your health needs.

You can also increase probiotic foods like yoghurt, kefir, kombucha, fermented vegetables like sauerkraut and miso.

Prebiotics help to feed your good gut bugs and help them to thrive. Your microbes in your gut help to digest fibre and by feeding them certain gut loving fibre foods, this will support them to grow and produce Short Chain Fatty Acids (SCFA) which help to reduce inflammation.

Some prebiotic foods to include in your diet are kiwifruit, green bananas, garlic, onions, cabbage, rhubarb, fennel, oats, lentils, cooked and cooled potato.

  1. Functional microbiome testing

Naturopaths, nutritionists, and other natural health care practitioners can order specific tests to see what is going on in your gut microbiome. It takes out the guess work and can show us areas that need to be addressed. Like what is the state of your gut mucosa lining, is it inflamed, do you have leaky gut or poor digestion? It can also show us if you have dysbiosis like opportunistic bacteria, parasites, and candida. We then want to see the diversity of your microbiome and the health of your good gut bugs. These tests really help to show us where we need to pay attention and can sometimes be such a relief for patients to finally see what is going wrong and how we can make their gut and mind happy again!

It’s important to work with a health care practitioner that can support you and your health holistically to get you to a place of a happy gut and a happy mind!

References:

Neuroanatomy, Parasympathetic Nervous System – StatPearls – NCBI Bookshelf (nih.gov)

Frontiers | The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis (frontiersin.org)

Serotonin, tryptophan metabolism and the brain-gut-microbiome axis – ScienceDirect

A New Approach to Managing Mood via the Gut-Brain Axis | Metagenics Institute ANZ

Omega-6 fatty acids and inflammation – ScienceDirect

The importance of Zinc for Immunity

Ever craved Oysters or noticed that Zinc is in throat lozenges? Or have you been picking up every cold that is going around this Autumn?

You could also be low in Zinc, and the questions above give you clues of available sources and how it supports every-body.

Zinc is an essential mineral that we all need to absorb through dietary measures – as we do not make Zinc within the body but do assimilate and re-use it once it has been utilised.

Zinc is involved intimately in the correct formation and functioning of the immune system and is in fact a part of three hundred enzyme systems in the body and has one the widest range of essential functions.

Zinc has antibacterial, antiviral, and antifungal properties, and serves a leading role in many immune system reactions.

Adequate levels of Zinc dampen and control immune symptoms such as respiratory problems, skin infections, immunity to allergenic foods and or environmental allergens.

In vitro zinc inhibits the growth of several viruses including the rhinovirus and herpes simplex. And Zinc supplements may also reduce the incidence of lower respiratory infections such as pneumonia.

Zinc needs are increased from the consumption of an array of different processed foods – with the most common being white flour and sugar. And lifestyle factors such as smoking, alcohol and caffeine, and contraceptive use. Or times of stress, illness or periods of inflammation or infection.

Other essential minerals can block the absorption of zinc such as copper, calcium, and non-organic forms of iron. So, it is always best to take your zinc supplement just before bed to ensure it has the best chance to be absorbed with no competition.

An interesting historical fact – Is that the richest source of Zinc is from a newborn infant’s placenta which is why it is traditionally eaten in some cultures.

As we age our immune system declines which can have a similar effect to those associated with a Zinc deficiency. This age group is already more vulnerable to Zinc deficiency as their digestion naturally slows down.

An important note – the requirement for dietary Zinc may be up to 50% higher in strict vegetarians or vegans whose major food staples are grains and legumes due to the elevated levels of phytic acid in these foods reducing absorption of Zinc. And the most bioavailable forms of Zinc appear to be the glycinates and the gluconates.

Zincs bioavailability – the fraction retained and used by the body, is relatively high in red or the dark portion of white meat (found next to the bone). And Zinc is commonly found in Oysters and other shellfish, red meat, eggs, and seafood. Along with wholegrains and leavened wholegrain breads, pork, baked beans, yoghurt, cashews, chickpea’s, milk, almonds, cheddar cheese and peanuts.

So now is the time of the year to increase your Zinc intake to protect you and your family from the winter ills and chills, as adequate Zinc intake is essential in maintaining the integrity of the immune system and Zinc deficient individuals are known to experience increased susceptibility to a variety of infectious agents.

Unleashing the Power of Yoghurt: from Breakfast to Dinner

Yoghurt can be a go-to option for a quick and easy snack, or a delicious breakfast or even a fantastic ingredient to elevate your meals to new heights. Not only is it delicious but it’s packed with nutrients and health benefits. Keep reading to find out why you should be including yoghurt in your diet:

  1. Protein

Yoghurt is a great source of protein which is essential for the promotion of both muscle growth and repair. Whether you’re looking for a pre-workout energy boost or a post-workout recovery aid, incorporating yoghurt into your routine serves as an excellent protein-packed snack. Another great benefit of protein is that it helps you feel full which promotes weight loss.

  1. Probiotics

Probiotics help maintain a healthy balance of beneficial bacteria in our digestive system, which is crucial for optimal digestion. They assist in breaking down and absorbing nutrients from food, preventing digestive issues such as bloating, gas, and constipation. Probiotics work wonders for our immune system by boosting its defences against harmful pathogens. They help our body produce more antibodies and activate immune cells, acting as a shield against unwanted invaders.

  1. Calcium

Calcium helps maintain strong and healthy bones. It is a key component of bone structure and helps to prevent conditions such as osteoporosis, promoting optimal bone health and reducing the risk of fractures. Calcium is also vital for maintaining healthy teeth. It supports the development and maintenance of strong tooth enamel, which protects against tooth decay and cavities.

  1. Vitamin B12

Vitamin B12 is important for the metabolism of macronutrients which are carbohydrates, fats and proteins. It helps to convert food into energy, making this vitamin essential to your diet. Low vitamin B12 can lead to reduced production of serotonin which can leave you feeling down and sometimes depressed. So its important to have enough vitamin B12 in your body, to produce serotonin to help regulate your mood leave you feeling energised and happy!

Are you bored of plain yoghurt? Try the flavoured option or see below some ideas for yoghurt topping.

  • Honey, crushed nuts, pomegranate (this is my favourite)
  • Mixed nuts, coconut shavings
  • Blueberries, honey, almonds
  • Sliced banana, strawberries, chia seeds
  • Granola

Other ways to include yoghurt in your diet

  • Add it to your smoothies
  • Add it to your salad dressings
  • Make a dip, just add herbs and spices for extra flavour
  • Use it in a marinade for chicken or tofu
  • Use it as a base for a nice cold soup
  • Add into your curry sauce
  • Soak your chia seeds in yoghurt instead of milk over night