Looking after your diet when you’re expecting or just had a baby

Woman cutting vegetables on a chopping board at the bench

When you’re pregnant, or have just had a baby, this is a time in your life that your nutrition is very important. You are going to be putting a lot of nutrients into growing your baby, and this is just as important when you’re breastfeeding. Not only is it important for baby, it’s also important for you.

Poor diet can make you more susceptible to stress and it can also increase your chances of developing things like post-partum depression, immune imbalances (perhaps too low or too high such as post-partum thyroiditis) and it also will affect things like your hair, skin and even your sleep.

Here are some of my favourite tips to make sure your diet is going well during this time of your life.

Make life easy for yourself by having meals and snacks prepped and ready to go. There are many ways you can do this – cook larger meals at dinner for leftover lunch tomorrow, batch cook multiple meals on the weekend for the week ahead, make batches of nutrient dense snacks a couple of times a week that you can go to when needed, and prep parts of your meals in advance.

Here’s a few ways you can do this:

  • Peel and cut the vegies that you may use for a stir fry or roast dinner and put it in a container so all you need to do in the evening is cook it.
  • Put all the ingredients for a smoothie in a container the night before so all you need to do is tip it into a blender and whiz up in the morning.
  • Soak your chia pudding/oats/muesli the night before.
  • Cut up salad vegies in separate containers in advance so all you need to do is assemble.

In addition to cooking in advance for the week ahead, start slowly putting aside some extra meals into the freezer for you to use after the baby is born. When it comes time for baby to arrive, you will be so grateful to your past self that you only have to pull these meals out of the freezer and reheat.

Plan it out.

If you are not used to meal planning this might seem a bit daunting, but you can plan your meals out for the week so you don’t have to worry about what’s for dinner each day, and this makes shopping more efficient (and reduces waste of ingredients that don’t get used). Start doing some online grocery shopping while still pregnant, and save your favourite shopping lists. It will make life easier for you when baby arrives, as so much of this will be set up and ready to go. Try to include lots of leftovers in your plan. Lots of naturopaths and nutritionists sell ready-made meal plans so this can be an option if you don’t want to make a plan yourself.

Nutrient density.

Making each meal the best it can be, by making it full to the brim with vitamins, minerals and good fats means that if you can only get the chance to eat a little here and there (perhaps because you’re time poor, nauseous or something else) it means you’re getting more bang for your buck. One of the best ways to ensure you’re doing this is cooking food yourself from scratch to reduce how much nutrients get depleted during factory processing and storage life, and also to choose starting ingredients that are grown locally.

Another way to improve the nutrient density is to add ‘extras’ to your meals, such as adding unhulled tahini to a salad dressing or sauce (great source of calcium), hemp seeds to a salad (good fats), snack on nuts and seeds (protein and zinc), shred some nori seaweed sheets into salads and stews (iodine), add baby spinach to smoothies (B vitamins and magnesium) and soak lentils and legumes overnight to reduce phytic acid which helps you absorb more nutrients from them.

Even if you only do some of this, a little bit is still a great step.

Take care of yourself Mumma!

 

 

Calendula flowers for wellbeing

Calendula flower

Calendula flowers for wellbeing

Calendula flowers are wonderful things.  They are easy to grow, self-propagate once established, and are very easy to harvest and use naturopathically. When used as recommended, calendula petals are safe (except for those with a specific allergy to the plant). So, they are a great starting-point for those who are looking to increase their wellbeing autonomy by growing and preparing their own herbal health products.

*Note: Because safety in pregnancy has not been established, calendula should not be taken internally during pregnancy*

Here are the steps and information about calendula:

Growing calendula:  The plant you want to grow is Calendula officinalis. This is known as “pot marigold” but it is not the same plant as tagetes marigold; so, step 1 is to check the botanical name on the seed packet/plant you are purchasing. Calendula can be grown in a medium/large pot, which will also accommodate one of the inevitable seedlings that will emerge for perpetuity. You can grow calendula in the veggie garden to boost the health of plants around it, especially beans, lettuce, potato and tomato. You can grow calendula with roses -the two plants seem to do well in each other’s company. Or, you can pop calendula into any spare soil you have as long as it gets some sun each day. It really isn’t fussy. And, it can help with healing wounds, reducing inflammation, colds and ‘flu, ear infections, digestion – it is wonderful.

Harvesting calendula: On a dry morning after the dew has evaporated, remove the flower heads as they open, then either dry them in a paper bag (or old pillow case if you have a lot of them) in a dry dark place or remove the petals for immediate use. If you are drying your calendula, check it every few days and once there is no sign of moisture in the petals (they will be a bit crunchy, but not crumbly), remove them from the flower heads and store them in a clean sterile glass jar out of direct light. If you have any spare moisture absorbers (the ones you get in some packet foods or medications) pop one in the jar. Check after a week – if the petals aren’t properly dry there will be condensation in the jar, in which case pop them back into a paper bag to dry some more.

Using calendula: Calendula is often used for its effects on the skin, both inside and out. It is anti-inflammatory, anti-viral and antiseptic as well as having properties that promote healing and slow down bleeding.  It can boost immune function by supporting the lymphatic system and gently promoting sweating.

For wounds, cuts, abrasions, varicose veins, haemorrhoids, ear infections, arthritis:
Put 6 teaspoons dried petals or the petals from 6 fresh flower heads into a bowl then add 300ml boiling water. Cover the bowl for 5-10 minutes then add cool water until the preparation is lukewarm. Apply to the affected area with a clean cloth (or dropper if applying to an ear infection).

For digestive or immune support, colds and ‘flu:
Make a tisane (herbal tea) using 1 teaspoon dried petals or the petals from one flower head per cup boiling water. Let the tisane steep covered for 5-10 minutes then strain and drink when cool enough. Adults can drink up to 3 cups per day. For children 2-12 years use 1 teaspoon of the tisane per kg body weight, up to 3 times daily.

Calendula is recognised as a safe herb that does not have known interactions with medications or supplements, so I am happy to recommend it to you (unless you are pregnant or suspect that you may be).  If you want to use other herbs for healing and wellbeing it is worth seeking professional advice, especially if you are taking medications or supplements.

Enjoy your wellbeing journey.

A Nutritionists Guide to Avoiding Colds + Flu

Woman bathing in sunlight in a field

How lovely is it that we are in the middle of such a gorgeous warm autumn – reportedly the warmest on record!

But with the change of seasons we will see nasty little viruses appear. Now is the best time to really nourish your body with some great foods, lifestyle measures and perhaps supplements to build up nutrient stores ready for winter.

This change in weather can affect people in different ways; as we tend to spend more time indoors and in closer contact with people, we are more susceptible to the viruses that can lead to the common cold.

Here I will share with you some great nutrients that are the building blocks for a healthy immune system; where you can get them from your diet; as well as how to boost your health with some good quality supplements.

 Key immune boosting nutrients:

The following nutrients are key components of our diet when it comes to the health and function of the immune system. Our immune system needs lots of TLC and support for it to work in a harmonious state. There is no doubt a balanced immune system is a happy one.

  • Vitamin A & Beta-carotene
  • Vitamin C
  • Vitamin D
  • Probiotics
  • Zinc

Where do I get these?

  1. Vitamin A & beta-carotene – found in orange coloured veggies, such as carrots, sweet potato, papaya and of course oranges. Essential for the health of our mucus membranes in the body.
  2. Vitamin C – oranges, berries, capsicum, broccoli and kiwi fruits to name a few. A potent antioxidant as well as increasing cold & flu fighting white blood cells.
  3. Vitamin D – a great vitamin; it can be deficient in children in winter (due to lack of sun exposure or being in doors). Get outdoors on winter sunny days and enjoy eggs and oily fish. Vitamin D not only aids bone health but scientists now see its benefits in modulating the immune system defences.
  4. Probiotics and gut health – a healthy digestive system provides the basis for a good immune system. Did you know that 70% of our immune system is in the gut, so it pays to look after it! Enjoy natural full-fat yoghurts, kefir milk/ yoghurts and fermented foods such as miso, sauerkraut and tempeh. If necessary take a high quality, broad-spectrum probiotic supplement.
  5. Zinc – just wonderful for the immune system, this mineral is a key player in the body’s immune response. Enjoy seafood, pumpkins seeds and organic meats.

Other important tips:

  • Try to avoid the unnecessary use of anti-biotics, excess sugar, stress, excess gluten and processed foods; all of which can alter the good bacteria in our gut biome. Remember antibiotics will only help when the infection is bacterial. Many colds and coughs are viral based.
  • Soup for the soul – it’s true, chicken, veggie or bone broths will heal. A great vessel for getting nutrients in. Bone broth has become popular of late and rightfully so; extremely full of nutrients that are great especially for the gut.
  • Get out in the great outdoors! Sunshine for extra vitamin D; viruses love indoors, that is where we are more at risk of catching the bug. Open the house and allow fresh air in when possible.
  • Avoid sugar – sugar feeds those nasty bugs and depletes the white blood cells that are the basis for a healthy immune system.
  • I also like to pop tea tree, peppermint and lavender oils in a diffuser and leave it to infuse the house; a great natural air purifier.
  • Rest & reboot – if time allows, restoring the body is a great way to heal.

Following these great tips is an effective way to get you and your family’s health ready for the season that many people can dread.

Be the boss of your immune system and thrive in the winter months!

Are you reacting to your dinner?

Bench full of fresh fish, fruit and vegetables

If you constantly have an upset stomach, headaches or skin problems chances are you have thought about whether something you were eating was triggering your symptoms. So what options are there for finding out whether a food is upsetting you ?

The medical testing for allergies consists of either skin prick testing to determine if a substance provokes a reaction or blood testing for antibodies to Immunoglobulin E known as RAST testing. Naturopathically there are a number of other options including an Elimination Diet, Food Intolerance Panel or Bio Compatability Hair Testing. So what are the advantages of each of these forms of testing ?

Skin prick testing involves scratching the skin with a range of allergens to see what generates a reaction. Usually done by a specialist you do need to be under supervision if a topical reaction causes full on anaphylaxis to an allergen so that you can be treated appropriately. Understandably many parents are not enthusiastic about this option however it does accurately identify  true allergens. A blood test to detect antibodies can be done where the skin prick testing is too invasive. It detects antibodies to specific allergens such as dust, pollens and foods.

What you can eat on a food sensitivity elimination diet:

  • Vegetables, well-washed (preferably organic), eliminate nightshade vegetable (such as eggplant, tomato and capsicum) if you suspect they are a problem
  • Fruits, well-washed (preferably organic), start with berries initially
  • Meat and fish (preferably organic and free range meats and wild fish)
  • Fats and seasonings – Extra-virgin coconut oil for cooking, and extra-virgin olive oil for dressings and other low-temperature applications, sea salt, herbs
  • Drink: only water (filtered if possible)

Naturopaths often conduct a food intolerance panel which looks for an immunoglobulin G reaction. It’s useful but will usually only tell you about foods you have been eating in the past few months. So if you haven’t had wheat for a year it may not show up.

Recently I have also looked at Biocompatibility Hair Testing conducted by Naturopathic Services. It has the advantage of not requiring a blood test and covers 500 widely available foods including a significant list of health foods.

Christine Pope is an experienced nutritionist and homeopath based at Elemental Health.

Travelling with a weak gut?

Chalkboard drawing of body focusing on the gut area

It can be quite tricky travelling when you have a range of food intolerances but even more so when you have a weak gut that is quite reactive. I have put a few tips together for supporting your gut whilst travelling however I would always recommend that you get it in the best shape possible before you go as the ideal way to prepare.

First up how do you just prepare for an extended trip? Make sure you are taking a good quality probiotic for up to two months before you travel to seed your gut with a good range of protective bacteria for your journey and then travel with a heat stable probiotic. If you have quite a few food intolerances ideally do a bit of a heal and seal protocol before travelling which should include high doses of glutamine. Better still a full detox would get your whole system working as well as possible to protect you on the journey.

What are some things you can do to acclimatise your gut when you get to your destination? On an extended journey start consuming the local fermented food – it could be kim chi, sauerkraut or yoghurt but it will help innoculate your bowel with the protective species of your local environment.

Feed the good gut bacteria a range of fruit and vegetables, just remember to stick to cooked or peeled as much as possible as salads which are washed in local water can be very problematic in some regions. Ideally aim for at least six serves of vegetables a day which will optimise your nutrition as well as keeping gut bacteria happy.

For gut protection and repair you can’t go past traditionally made bone broths or stocks. Whether its a miso soup in Japan or just a hearty home made soup, bone broth is a great source of nutrients as well as providing healing ingredients for the gut, such as gelatin. On the off chance that you do pick up a tummy bug the tips in my Stomach aches and pains blog for suitable homeopathic medicines would be helpful reading.

Christine Pope is an experienced nutritionist and homeopath based at Elemental Health.

Treating Colds and Flu naturally

Woman lying on couch blowing nose with a tissue

Most people are exposed to cold and flu germs on a regular basis but more noticeably during change of season and winter. In this blog I will cover some simple treatments both homeopathic and nutritional you can use at home for cold and flu as well as a little advice on managing fever.

The body has a number of natural defence mechanisms after exposure to germs or allergens. These include a streaming nose or increases in temperature.Fever for example helps to reset the bodies internal temperature to create a climate which doesn’t allow the bugs to multiply as quickly, which then allows your immune system to respond faster.

Fever when it is well managed can assist in dealing quickly with an infection. It is usual with a fever to experience some side effects, such as reduced appetite, muscle aches and pains, headache and tiredness. These effects tend to be more pronounced if the fever rises quickly or is higher than 39.5 C (103.1 F). A normal temperature ranges from 36C to 37.2C.

Management of Fever

Generally speaking when managing a fever its best to follow these tips;

  • Keep the patient quiet and comfortable. Bed rest (if possible) otherwise minimal activity. Even though the patient may feel warm it is important not to chill them but to keep them dressed appropriately with a light cover.
  • Keeping the patient at a comfortable temperature by sponging with tepid water where they are very flushed or when you are concerned that the temperature is climbing quickly.
  • Keep up the fluids in particular water as during fever patients lose a lot of fluid through sweat or just increases in their metabolism.
  • The patient’s appetite may not be good however light nourishing food such as soup or juice where tolerated will assist in keeping up fluids as well as providing nourishment. It is not really necessary to “starve a fever” as a lot of energy is used up when a patient has a fever.
  • Refer to a practitioner if the fever is in excess of 39.5C or the patient is very distressed or complains of neck pain.

Always consider immune support in the form of 1-2g of Vitamin C and 25g of zinc a day during the illness. Vitamin C is generally better given in divided doses over the day as what the body doesn’t use it will excrete.

There are also a couple of teas that are useful during cold and flu. A popular option is YEP tea which is Yarrow, Elder and Peppermint and it can help cool the fever by sweating it out a little. Another I use when the cough is protracted is lemon garlic and manuka honey. Basically boil a quartered lemon with 5 cloves of garlic in a covered pot for 20 minutes. Remove from heat and serve the strained liquid with manuka honey. Ideally I would recommend you use an organic lemon as you really want the limonene from the peel.

Homeopathically there are some excellent options for managing cold and flu and fevers and I have summarised the type of symptoms you would see in a patient who needs this remedy for a few of my favourites below.

Aconite

First remedy to consider where the onset is very sudden and in particular after exposure to cold dry weather.  Person who needs Aconite is usually extremely anxious, fearful and/or restless.

Violent onset of bursting headache in forehead with burning, tingling and numbness in the nose.  Worse for warm room, cold, dry weather. Better for lying down or open air.

Belladonna

Sudden onset of intense, bursting head pain with hot, red flushed face. Restless, delirious, desire to escape, may strike or bite. Throbbing in the temples worse for  motion of eyes, light, noise, touch, jarring. Better for lying, pressure, bending head back, wrapping up head warmly.

Good remedy for middle ear infection with bright red face and sudden onset of ear pain.

Also good for right sided sore throats which are quite red.

Bryonia

Dry cough which is worse for movement and causes pain in the chest.Constipation with large dry stool.

Pressing or bursting in temples and forehead like a crushing weight worse for motion, stooping, moving eyes. Better for pressure, rest, closing eyes and warmth.

Irritable, thirsty, wants to get back to work.

Gelsemium

Tired exhausting flu. Generally dizzy, drowsy, droopy or dull. Thinking is an effort. Chills or dull pain up and down the spine. Wants to sleep or lie down. Little thirst.

May be accompanied by diarrhea.

Hepar Sulph

Sensitive and irritable. Sore throats with a feeling like something is stuck in it, like a splinter. Swollen tonsils and glands often with pus.  Sharp pain on swallowing. Discharges smell sour. Worse for drafts and touch. Good to use if you don’t get to the Aconite early enough and it comes on after being out in the cold.

Merc Sol

Toxic states or burning or painful sore throats, with bad breath or a metallic taste in the mouth. May have a lot of extra saliva in the mouth.

Temperature sensitivity. Green or yellow discharges.

Pulsatilla

Well developed colds with yellow or green mucus. Symptoms change constantly and person is easily upset and wants people around them Cough can be dry at night but loose in the morning. Worse for heat. Desires rich and creamy foods.

Christine Pope is an experienced nutritionist and homeopath based at Elemental Health.