Lamb Kofta with Zucchini Spirals

 Naturopathy
Feb 242019
 

Lamb is a favourite meat of mine. It is much lighter in taste and texture than beef, and is a nice switch-out for the typical chicken dinner.

This easy lamb recipe hits all the boxes for paleo, keto, low carb, dairy free and gluten free. It is quick to make and the whole family should enjoy it.

Lamb Kofta with Zucchini Spirals

Cook Time20 mins

Servings: 2

Ingredients

  • 350 gm lamb mince
  • 1 zucchini
  • 2 yellow squash
  • 1 Tbs olive oil
  • handful parsley, fresh chopped
  • handful mint, fresh chopped
  • 1 onion, small finely chopped
  • 2 garlic cloves crushed
  • 1/2 tsp chilli flakes optional
  • 1 tsp paprika
  • 1/2 tsp ginger
  • 1 tsp cumin
  • 1 tsp coriander
  • sea salt and pepper to taste

Instructions

  • Place mince, onion, garlic, chilli flakes, 1/2 the mint, 1/2 the parsley, paprika, ginger, cumin and coriander in a bowl. Mix to combine.

  • Shape 1/4 cup lamb mixture at a time into sixteen 8cm-long sausages. Thread 1 sausage onto each skewer. Place on a large baking tray. Cover. Refrigerate for 20 minutes or until firm.

  • Place kofta in either a heated frying pan or under the grill.

  • Cook, turning occasionally, for 10 minutes or until cooked through. 

  • Use a spiraliser to make curls out of the zucchini and squash. Alternatively, you can cut them into thin circular slices.

  • Heat frying pan with olive oil and gently fry them until they are tender. Season with salt and pepper.

  • Transfer kofta to a large baking tray. Cover with foil. Rest for 5 minutes. Serve on a bed of zucchini spirals

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Vegetarian Chilli

 Naturopathy
Feb 132019
 
Place 2 tablespoons of oil in a large saucepan over medium heat.  Add the onion, fresh chilli and capsicum and cook until softened.  Add the chilli flakes, cinnamon, cumin and thyme and cook for a further minute. Reduce heat to low and add the garlic, beans, lentils, tomatoes, tomato paste and remaining oil. Cover and simmer for 15 minutes, stirring occasionally.  Remove lid and cook for a further 5 minutes or until thickened. Stir through the parsley and serve.

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Vegetarian Tangine

 Naturopathy
Feb 132019
 
Heat oil in a large heavy-based saucepan over medium heat.Add onion. Cook, stirring, for 3 to 4 minutes or until onion has softened.  Add Moroccan seasoning, cinnamon, ginger and garlic.  Cook, stirring, for 1 to 2 minutes or until fragrant. Add carrot and pumpkin. Cook, stirring, for 1 minute or until combined. Add stock and tomato. Cover. Reduce heat to low.  Cook, stirring occasionally, for 20 minutes or until vegetables start to soften. Add cauliflower. Stir to combine. Cover. Cook for 10 minutes or until vegetables starts to soften.  Add chickpeas, zucchini and honey. Cover. Cook, stirring occasionally, for 10 minutes or until vegetables are tender.  Season with salt and pepper.
Sprinkle tagine with coriander sprigs

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Former naturopath Britt Hermes awarded John Maddox prize for championing science

 Naturopathy
Nov 182018
 

This is excellent – Britt Hermes, of Naturopathic Diaries fame, has been awarded the John Maddox Prize.

Hermes said her own professional journey had come at a personal cost and she was being sued for defamation by an American naturopath in a case due to be heard in a German court.

“I was a naturopath, until I looked at the evidence and decided to speak up about the dangerous therapies used in naturopathy, especially those to treat cancer,” she said. “Walking away cost me my friends. I am harassed and being sued for defamation. I am honoured to be recognised by the scientific community for changing my mind.”

Hermes deserves all the accolades she’s getting. As a former naturopath, she’s effectively pointed out that naturopathy is a pseuoscientific practice that is based on vitalistic thinking – and has no place in a modern, science-based health system.

Congratulations, Britt!

See the full story at The Guardian.

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Happy gut, happy child

 Naturopathy
Mar 262018
 

The human gut plays host to more microbes than any other part of the body, with an estimated ten million bacterial cells- and these are just the ones we know about so far. While it is commonly known that these bacteria help maintain our health by improving our digestion and absorption of food and by enhancing our immunity against infections, recent studies have also suggested that gastrointestinal bacteria may influence children’s behaviour.

Researchers from the Ohio State University studied microbes from the digestive tracts of toddlers aged between 18-27 months and found that an abundance and diversity of bacterial species is linked happy, sociable, curious and impulsive behaviours when compared with less variety and fewer numbers of bacterial species.

An interaction between intestinal bacteria and stress hormones is proposed to be the mechanism behind this. Through a complex network of nerves and tissues, the gut can communicate with the brain and influence its functions. This communication pathway is a two-way street and, conversely, the brain can influence digestive function.

What can we do to help our children grow healthy gut flora?

Firstly, say no to sugar!
 And by sugar, I mean refined and processed foods. This includes canned foods, breakfast cereals, baked goods, desserts, sweetened dairy products, condiments, fruit flavoured beverages, lollies and fast food items. Instead, shift your child’s diet to include less processed and more complex sources of carbohydrates. Incorporate whole grains, lean proteins and let them enjoy liberal amounts of fruit and vegetables.

How they eat is just as important.
Have your child do their part to take some of the burden off their digestive tract;

  • Encourage your child to sit down and relax when eating, and avoid doing so at moments of stress.
  • Encourage children to chew their food thoroughly- digestion begins in the mouth.

Avoid unnecessary use of antibiotics.
 Antibiotic treatment dramatically destroys the microbial balance within the gut, so keep use of these to a minimum.

Nourish their intestinal bacteria.
Invest in good quality probiotics and prebiotics. Probiotic supplements inhibit harmful pathogens from thriving and can help maintain microbial balance within the digestive tract. Alternatively, prebiotics are beneficial foods that stimulate growth of the beneficial gut bacteria. Prebiotics are health supporting and have been found to increase numbers of lactobacilli and bifidobacteria whilst decreasing counts of potential harmful bacteria. Prebiotic food sources include whole grain foods, fermented vegetables, chicory, artichokes, garlic, onion, banana and leeks.

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Supplement Sensation My top 3 picks to boost your health

 Naturopathy
Mar 262018
 

The human body requires rather steady and frequent intakes of essential vitamins and minerals in order to perform the biological functions that it needs to. A balanced and varied diet is the preferred means of obtaining essential vitamins and minerals, however nutrient deficiencies can occur even amongst those populations with a bounty of food. As such, supplementing your diet with vitamins and minerals is an effective means of fortifying one’s diet and boosting nutrient content in a consistent manner.

Are you struggling to prioritise your nutrients? Here are my top 3 recommendations:

Magnesium
One of the most abundant minerals in the body, magnesium is used for a variety of functions including energy production, nervous system function and stress management, muscular relaxation, blood pressure maintenance, blood glucose maintenance and bone health. Avoid taking formulations that include magnesium oxide and magnesium sulfate as they are poorly absorbed and can have a laxative effect. Instead opt for magnesium glycinate, magnesium malate and magnesium citrate which are better absorbed.

B Group vitamins
These include vitamins B1, B2, B3, B5, B6, folate (B9) and B12. This group of nutrients have wide spread effects and are used for energy production, nerve tissue conduction, neurotransmitter synthesis (chemicals that regulate mood, concentration, memory, pleasure), red blood cell formation, hormone synthesis and heart health. Whenever possible, select a product that contains B group vitamins in their active forms as these are easily absorbed and can be readily used by the body.

Omega-3 essential fatty acids (EFAs)
EFAs cannot be produced by the body, yet they are essential for good health. Fish oils are particularly rich in this unique fatty acid. The active ingredients that give fish oil its therapeutic benefits are EPA and DHA. EPA is an essential nutrient that reduces inflammation within our bodies and helps to regulate our mood, whilst DHA supports our central nervous system health and our cardiovascular function. Heavy metals and other impurities easily contaminate fish oils. Thus, when selecting fish oil ensure that your choice of manufacturer maintains a high standard of quality control.

If you’re after additional food and nutritional alternatives, book an appointment with our Naturopath, Julia. Available for consultation on Tuesdays and Thursdays.

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A closer look at supplements

 Naturopathy
Mar 262018
 

A balanced and varied diet is the preferred means of obtaining essential vitamins and minerals, however nutrient deficiencies can occur even amongst those populations with a bounty of food.

Whilst it is true that use of supplements generally has few adverse reactions, they are not completely devoid of side effects.

Due to fewer regulations, poor quality control and less stringent regulatory processes, contamination issues can pose a threat to the manufacturing process, tarnishing the safety of supplementing with natural medicines. Contaminants including heavy metals, pesticides, microorganisms, insects, prescription drugs or cheaper substitute materials are not uncommonly found in over-the-counter natural medicines and are believed to account for the some of the side effects associated with supplement use.

Such cautions are easily avoided by choosing your supplements wisely. When it comes to selecting safe yet effective natural medicines, it is best to stick to the following guidelines:

  • To guarantee a high-quality product, familiarise yourself with reputable brands that maintain quality assurances and quality control procedures. If you are unsure of where to turn to, seek the guidance of a healthcare practitioner that is knowledgeable in nutritional medicine.
  • For individuals with a complex health history, those taking prescription or over-the-counter medication, and those planning surgery, it is best that you consult with your healthcare provider before supplementing with natural medicines. This will help to avoid any unwanted side effects and will also provide you with an opportunity to discuss the type of supplement that is best suited to you.
  • Nutrients taken in excess over long periods of time can overwhelm the body and lead to toxicities. To avoid this, be sure that you do not exceed the stated recommended daily dose.
  • Even the use of vitamin and mineral supplements may provide an insufficient supply of one or more nutrients, particularly if an individual’s nutrient requirements are in high demand. When checking the label on your chosen supplement, make sure that the Recommended Daily Allowance (RDA) for each nutrient is listed at 100% or above. This will not only prevent nutrient deficiencies from occurring, but also cover differences within the individual need.
  • Be cautious with the following nutrients: Vitamin A, Vitamin D, copper, iron and zinc. These nutrients maintain a very narrow range between the RDA and the upper limit of what is tolerable to the body. Avoid taking any of these as individual nutrient formulations, as high dosages can cause unwanted side effects. Instead, use a broad multivitamin supplement, where the dosages of these nutrients will be lower and less likely to cause adverse reactions.
  • Above all else, remember that dietary supplements are intended to supplement the diet and should not be relied on as a food substitute. For best results pair your chosen supplement with a well-balanced and varied diet.

If you’re after additional food and nutritional alternatives, book an appointment with our Naturopath, Julia. Available for consultation on Tuesdays and Thursdays.

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Naturopathy’s fiercest and most-knowledgeable critic is being sued by a naturopath

 Naturopathy
Jan 142018
 

britt_pic_2_crop
Britt Marie Hermes is an ex-naturopath who has come clean about her time as a naturopath. This video explains her transition from naturopathy to science and evidence, and is well worth watching:

Britt is being sued by a naturopath who believes you can treat cancer with vitamins and baking soda. From Britt’s post:

Colleen Huber is a naturopathic cancer crusader and owner of Nature Works Best (NWB) naturopathic cancer clinic in Tempe, Arizona. She is not a medical doctor and, to the best of my knowledge, has no formal training in cancer research. Yet, Huber promotes herself as a cancer expert (here, here, and here) and is an outspoken critic of standard-of-care treatments for cancer. She wrote that “conventional treatments (chemo, radiation, etc.) sicken and weaken you and ultimately strengthen the disease.”

Huber treats cancer using alternative therapies, including intravenous injections of vitamins and baking soda. She staunchly advocates that her cancer patients should follow a strict sugar-free diet. She advertises that a sugar-free diet increases a cancer patient’s overall survival, regardless of cancer stage or type.

Naturopathy is based on the idea of vitalism, a pre-scientific belief that some type of magical “energy” is a part of all living things. The idea of vitalism was disproved by Wöhler in 1828, yet the idea remains central to naturopathic ideas about medicine. Naturopaths believe their treatments restore this “vital force”. The practice of naturopathy has evolved over time into a mix of disproven or unproven health practices that includes homeopathy, acupuncture, “detoxification” and herbalism, along with the occasional science-based belief repackaged as “alternative”. (For more information, see my series of naturopathy vs. science posts at Science-Based Medicine.)

If you support science-based medicine you’ll recognize the importance of helping Britt defend herself. See her post here. If you can’t donate, please amplify her post by sharing it widely on social media.

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Preventing and Treating Ear Infections Naturally

 Naturopathy
Oct 162017
 

Ear infections (otitis media) are one of the most common childhood ailments. Around 90% of all children will suffer from ear infections at some stage before they start school. Before you start asking for antibiotics, find out how you can prevent and treat ear infections naturally.

Ear infections can be a random occurrence or can be chronic for may children. Most ear infections stem from a bout of the common cold. Mucous from the upper respiratory tracts travels to the narrow Eustachian tubes creates the perfect environment for an infection to take hold.

For those with children that have chronic ear infections, then further investigation into why this is occurring is warranted. For these kids, we would look into diet, lifestyle and immune health. While sometimes it can be due to structural issues making the ears more prone to infection, it most often is due to immune systems inability to fight infection.

Ear infections have been on the rise in the past decade, in line with the rise of allergies and asthma. We have to question why this is occurring, and most likely it is due to environmental exposures, poor nutrition, depleted microbiome and stress.

So is it a problem that children are getting recurrent ear infections? Well, yes it is. Recurrent ear infections can lead to scarring on the eardrums, poor achievements in school due to a lack of hearing, and for those using antibiotics, altered gut microbiota and reduced immune health. In addition to this, the use of antibiotics in the first two years of life is linked to an increase in the incidences of asthma.

Antibiotics and Ear Infections.

Studies have confirmed that the use of antibiotics to treat ear infections is usually unnecessary and is contributing to the worldwide crisis of antibiotic resistance. Firstly, most ear infections are a viral infection, rendering antibiotics pointless. Doctors will often prescribe antibiotics in the hope of preventing a secondary bacterial infection. Antibiotics should never be used as preventative medicine. Most doctors agree that a standard ear infection will clear on its own over the course of several days.

However, if the infection stems from swimming in contaminated water, or there is discharge coming from the ear, please consult with our doctor as antibiotics may be warranted in these cases.

Preventing Ear Infections

Boost your child’s immune system

Building up your child’s immune system is the best way to prevent any type of infection from taking hold. The best way to do this is through a diet that is robust in nutrients and is void of foods that deplete the immune system.

Ensuring that your child eats a diet that has 4-6 serves of vegetable per day and 1-2 pieces of fruit will set them on the right path. A child’s serve is considered to be around ½ cup or 1 piece of fruit or vegetable. Include a piece of good quality protein at each meal, this can be animal or plant-based. Adding in high-quality fats such as olive oil, coconut oil, oily fish, grass-fed butter or avocado at least twice a day. Healthy carbohydrates should be included at every meal to support their high energy lifestyle. This includes oats, quinoa, rice, sweet potato, white potato, corn, spelt, millet to name a few.

In addition to what you include in your child’s diet, it is important to look at what you DON’T include. Avoiding processed foods, fizzy drinks, refined grain products such as white bread, cakes, muffins and pastries all support the immune system. The reason is that these foods contain virtually no nutrients. In fact, they will often rob the body of nutrients to metabolise them and they fill your child up so that they are less likely to eat a healthy meal. I understand that this can be very hard to do, especially with the pester-power of children. A great way to encourage a healthy diet is to have a ‘healthy home’. This means that all the food you have at home is healthy and high in nutrients. When the kids are out, or at birthday parties, then you can relax the rules a little and let them enjoy some of these foods. Complete avoidance of ‘treat-like’ foods can create an unhealthy relationship with food leading to secretive eating or binge eating.

If you feel that you can’t quite get enough of the right type of foods into your child diet, then consider supplementing them with these nutrients that have a proven benefit for children’s health.

  • Vitamin D (400-800UI of D3). Cod liver oil supplements can be a great source of vitamin D, plus you will get the added benefit of vitamin A and essential fatty acids.
  • Multi strain probiotic (around 8 different strains at 109strength)
  • Multivitamin with zinc.

 Treat a cold at the first sign

Ear infections often occur from catching a cold. AT the first sign of a sniffy nose remove WHEAT, DAIRY, SUGAR and JUICE from their diet. Sugar is known to suppress the immune system, reducing the bodies ability to fight the infection. Wheat and dairy products may contribute to mucus production in some children, enhancing the breeding ground for pathogens. Adding in some Elderberry syrup or Echinacea drops will help to boost the immune system. You can find these supplements at most health food stores, however, it is best to consult your naturopath or herbalist to ensure that the product you are using contains the therapeutically active parts of the plant.

Avoid exposure to second-hand smoke

This point doesn’t need too much explanation. Just as smoke exposure is dangerous to adults, it is even more so for children. As a parent or caregiver, it is your responsibility to avoid this exposure to your children.

Manage stress

You might be surprised just how stressed our children can get. Today they are living in a busy and hectic environment and are more likely to be away from the family home for longer periods of time. School-aged children can begin to feel the pressure from bullies and academic expectations. Taking the time help your child recognise when they are feeling stressed and giving them tools to manage this is setting them up with practical life long skills. Teaching them some breathing exercises, mediation and yoga/stretching techniques will be very supportive. Please don’t underestimate the effect that stress has on both our own health and our children’s health.

Breastfeeding

Breastfed babies are half as likely to develop ear infections compared to formula-fed babies. Exclusively breastfeeding until 6 months of age, and ideally, up the 12 months of age can dramatically reduce the chance of infection. It is also good to remember when feeding baby, to hold her at an upright 45-degree angle, rather than lying flat. This reduces the chance of milk getting into the back of the throat up into the immature Eustachian tubes. 

Treating Ear Infections

So the ear infection has set in…what to do now.

  • As mentioned above, stop wheat, dairy, sugar and juice.
  • Continue with the Echinacea and elderberry
  • Take 250mg vitamin C, 3-5 times per day
  • Mullein ear drops. This is a wonderful traditional remedy for ear infections. It will help to treat the infection and will soothe any associated discomfort. You can find this extract of the herb mullein in your local health food store.

Lastly, if your child does appear to have an ear infection, please take to your chosen health professional to get a correct diagnosis. Understand that you have the right to express to them that you are happy to take the ‘wait and watch’ approach before considering antibiotics. It is your child, and ultimately your choice as to how you manage their healthcare.

A note on chronic ear infections and glue ear…

These conditions need a thorough consultation with your naturopath to establish the root cause of the problem. With a little time and dedication, you can restore your child’s ear health.

Photo by Matheus Bertelli from Pexels https://www.pexels.com/photo/adorable-blur-child-close-up-573293/

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Foods to fuel your brain

 Naturopathy
Oct 082017
 

It is well known that nutrition plays a big role in our ability to maintain concentration, learn and recall information, however having a well-balanced diet is often low on the list of priorities when studying for exams. Whilst making the effort to eat properly may take you away from the books for a few extra minutes, it will certainly reward you with greater concentration and improved memory.

Preparing meals that are well balanced in protein, essential fatty acids and complex carbohydrates can help fuel your brain and provide you with the sustained energy needed to commit information to memory and recall that information when required. Try make the most of your exam preparation by indulging in these quick and easy meal ideas.

Breakfast and lunch options:

  • Overnight oats; this recipe has been included on the Total Balance blog.
  • Eggs with avocado on grainy or sourdough toast.
  • Omelette; include olives, feta cheese and whatever vegetables you like.
  • Smoked salmon with cottage or ricotta cheese on grainy or sourdough toast.

Snacking options:

  • Avocado on rice cakes or sourdough/grainy bread. To boost the protein content, add tinned fish such as mackerel, tuna or salmon, cottage cheese or feta cheese.
  • Peanut butter with banana or strawberries on rice cakes. To improve your energy balance, add a sprinkle of cinnamon which can help with blood sugar regulation.
  • Mixed berries, plus a serve of your favourite nuts (preferably raw and unsalted). To bulk up this snack, add yoghurt or coconut yoghurt.

If all of this snacking has made you thirsty but you’re not in the mood for water, select a “brainy beverage” such as green tea. Consumption of green tea has been known to increase the production and growth of brain cells, providing benefits for memory and spatial learning.

Written by Julia D’Angelo, Naturopath

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Building Baby’s Microbiome

 Naturopathy
Oct 032017
 

The development of a robust microbiota in the early stages of life will impact our overall health status for the rest of our life. Our microbiota has many vital functions to perform that are essential to human health. This includes digestion, immune function, mood, how efficiently calories and nutrients are metabolised, gut lining and the synthesis of amino acids, fatty acids and vitamins such as vitamin K, B12 and B3.

It has been well established that babies born via C-section have lower long-term health outcomes than those born vaginally. Much of this is now being put down to the development of the microbiome in newborns. Those born vaginally get exposed to the microbiota of their mother as they pass down the birth canal, which allows the development of their own microbiota. Of course, the quality of babies developing microbiota is reflective on the quality of mum’s microbiota at birth.

Babies born via C-section don’t get exposed to their mother’s vaginal flora and may struggle to develop their own microbiota. Instead, they are exposed to the bacteria from the hospital environment and health-care workers. An altered microbiota has been linked to many conditions such as obesity, diabetes, autoimmune conditions, allergies and eczema. While this might sound frightening for mothers giving birth via C-section, there are ways that you can support the establishment of your newborn’s microbiome.

How to enhance your microbiota prior to delivery –

  • Eat a diet rich in fermented foods (probiotics) such as sauerkraut, miso, kefir, kimchi and kombucha.
  • Include plenty of prebiotics in the diet to feed your microbiota. This includes sweet potato, oats, banana, onion, garlic and chicory.
  • Avoid any unnecessary antibiotics.
  • Manage stress levels, this includes anxiety leading up to the birth
  • Research has shown that mothers who take probiotics in the 3rd trimester have babies with a lower incidence of atopic conditions such as eczema and allergies. For this reason, I recommend that all my clients take a probiotic supplement in their 3rd trimester if they are not already doing so. Take a broad spectrum probiotic that contains at least eight different species.

 

Breastfeeding for Bugs

Breastfeeding is literally seeding your baby’s gut. Baby’s get nearly 30% of their gut bacteria from breast milk and another 10% from suckling on the skin of the breast.

Breast milk contains a specific sugar called human milk oligosaccharides (0ver 200 different types of HMO’s) that selectively feed many of the microbes that are setting up residence in our baby’s gut, in particular, the dominant Bifidobacterium infantis. B. infantis is known to support brain development, folate production, immune support, and most importantly feed an infant’s gut cells to begin the process of sealing their naturally ‘leaky gut’. In the presence of HMO’s, B.infantis flourishes and outcompetes other gut bacteria.

From this, we can see that it is not only the actual probiotics in the breast milk that make it essential for baby’s health, but it’s the HMO’s that truly allow breast milk to be the only true ‘superfood’. Whilst probiotic supplementation is beneficial, at this stage, it can not replicate the collective benefit that breast milk provides.

How to support your newborn’s microbiota –

  • Have as much skin to skin contact straight after delivery to encourage the transfer of beneficial microbes.
  • Delay bathing baby until at least 24 hours. Only use natural based soap.
  • Breastfeeding enhances the colonisation of beneficial bacteria in the baby’s gut by providing both pre and probiotics. If possible, exclusive breastfeeding for a minimum of six months, and continued until twelve months plus.
  • Support baby with an infant probiotic. This is essential for those who had a C-section or for those not breastfeeding.
  • Avoid the use of anti-bacterial skin products and household cleaners.

Is it too late?

For those reading this, wishing that they had this information when their child was a newborn. Don’t despair, you can encourage a rich microbiota to develop in your child’s gut, regardless of age. Follow the points in the ‘microbiota prior to delivery section’ above and your child’s gut should start to flourish.

  • Babies born via C-section should be given newborn specific probiotics for the first 6 months.
  • When baby starts to eat solid food, include many of the above mention pre and probiotic-richh foods.
  • Let your child play in the dirt, this is a way to get exposure to good bugs and to develop the immune system.
  • Avoid antibacterial wipes and cleansers. These products strip the body of good bugs that are needed as a part of our natural defence system.
  • Supplement your child with an age appropriate probiotic.

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Prediabetes and Nature Cure Management

 Naturopathy
Sep 192017
 

Prediabetes is a serious health condition which, however, offers a great opportunity to prevent type 2 diabetes or at least defer the disease of type 2 diabetes. Elevated sugar levels in the blood put you at risk of developing type 2 diabetes but you can take the steps to prevent it.

This stage is a precursor of diabetes. In this condition blood sugar levels are higher than normal but not quite enough to diagnose as type 2 diabetes. This precursor condition is also known as impaired glucose tolerance or impaired fasting glucose, which we can diagnose with simple blood test. We should consider this condition seriously without using any medication or treatment. We can reverse or post pone the diabetes by making simple changes in lifestyle.

Science of prediabetes

Insulin is a hormone made in the pancreas and released into the bloodstream. When the body breaks down carbohydrates from the food we eat into glucose, also known as blood sugar, insulin helps the body’s cells to absorb the glucose and use it for energy. If the cells have developed a condition called insulin resistance where in they have lost the sensitivity to insulin, although the body still produces insulin, it is not used effectively, causing glucose to build up in the blood instead of being absorbed by cells. This increase in blood glucose leads to prediabetes, and eventually type 2 diabetes, if left untreated. 

Who is at risk?

Many are undiagnosed and unaware of their condition. This is partially because prediabetes usually has no symptoms. It’s important to know the risk factors. 

You may have pre-diabetes if you:

  • Are overweight.
  • Are age 45 or older.
  • Have a family history of pre – diabetes or type 2 diabetes
  • Are African American, Alaska Native, Hispanic / Latino, or Pacific Islander American,
  • Have hypertension (high blood pressure) or high cholesterol,
  • Participate in physical activity fewer than three times per week,
  • Have had gestational diabetes (diabetes while pregnant) or have given birth to a baby weighing more than 9 pounds. 

Causes

Although family history and genetics appear to play an important role, especially abdominal fat – and inactivity also seem to be important factors in the development of pre -diabetes.

Diagnosis based on Hbalc

According to American diabetic association A1C less than 5.7 is normal, 5.7–6.4 is prediabetes, 6.5 and above is diabetes.

Naturopathic approach

Nature cure is lifestyle modification science. It strongly believes in prevention. In nature cure we are not treating the disease; we are supporting the body by following the fundamentals of nature. By that body can overcome the disease. As a part of it we have to follow a modified lifestyle. It includes intake of natural & nutritious food, at least 3-4 liters of clean and purified water, regular exercise and adequate sleep.

Naturopathic treatments will enhance the functions of all internal organs and improve the secretions of endocrinal glands in quality and quantity and reduce the insulin resistance. Taking to naturopathic way of life will bring down the weight reducing the unnecessary fat mass from the body to achieve the healthy BMI which will contribute to prevent diabetes.

A study on pre diabetics

  • Group 1: Lifestyle changes. Participants in this group exercised for 30 minutes a day and lowered their caloric and fat intake.
  • Group 2: Diabetes education. This group received information about diet and exercise and took a placebo-a pill without any active medication in it.

The study found that those in lifestyle group had the best benefits, averaging 6kg of weight loss, cutting the risk of developing type 2 diabetes by 58%over 3years.

  • In addition to lifestyle changes such as achieving and maintaining a healthy weight, increasing physical activity and eating a healthy diet, talk to your healthcare provider about what prevention methods are right for you.

It is time for you to take your health seriously at the first sight of symptoms of pre diabetes, lest you will suffer irrevocably.

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Treating the Root Cause of Eczema

 Naturopathy
Sep 052017
 

The rate of eczema is on the rise with it affecting up to 20% of children and 3% of adults. There are many discussions as to why eczema is on the rise, but let’s get down to how to treat the root cause of eczema.

The only way to truly heal eczema is to treat the underlying factors that contribute to its onset.

Skin and Immune Response

Eczema is not considered to be an autoimmune disease; however, it does share some similar traits. The immune/allergy response that is seen in eczema results in the inflammation that is seen on the skin. This is very predominant in infants that suffer from eczema, and these infants often go on to develop other allergic conditions such as asthma or sinusitis. (1)

Supporting a healthy immune system is essential to treating the root cause of eczema.

Test for food intolerances

Food intolerances are a very common trigger for eczema. (2) Many of the testing methods available are a little controversial as their accuracy is not agreed upon by from immunologists. The gold standard for food intolerance testing is the food elimination diet. Whilst this method is time-consuming and a little tedious, the results can be astounding, and well worth the effort. (3)

When we delve into the area of food intolerances, we have to question why do these occur. The reason is often due to intestinal permeability (4), other wise known as ‘leaky gut’. The lining of the digestive system is very selective on the size and type of molecule that it lets through its lining and into the blood stream. When this lining becomes compromised larger molecules pass through into the blood stream. This can result in further aggravation to the immune system and inflammation throughout the body.

What we are not sure about is, is the food intolerance causing the leaky gut, or is the leaky gut causing the food intolerance. Most likely they are both impacting each other, making it important to heal the gut and to manage the intolerance.

So, whilst removing trigger foods is essential, without repairing the gut lining more food intolerances are likely to develop due to the passive of food molecules into the blood stream. Immune responses and inflammation will continue to occur and health imbalances will progress.

Gut Skin Link

Naturopathic medicine is based around treating the body as a whole. Everything is linked together and when there is disharmony in one system, it will reflect in another. We see this clearly with the gut and skin axis. Maintaining a varied and dense microbiome will allow the body to better manage inflammation, oxidative stress, blood sugar levels and the levels of fatty acids in the skin.

Studies have shown that probiotics during pregnancy and breastfeeding reduce the incidence of eczema in infants. (5) We also see that certain strains of probiotics can reduce the severity in eczema patients.

As mentioned above, when our digestive system is compromised the occurrence of eczema may increase.

Increase Nutrients for optimal skin health

  • Vitamin A: rough dry skin is a sign of vitamin A deficiency and a characteristic of eczema. Vitamin A helps to promote cell turnover and control dermal growth factors. You can get adequate vitamin A from egg yolk, cod liver oil, liver, carrots, sweet potato, kale and spinach.
  • Zinc is essential for immune function, wound healing, protein synthesis and cell division. It also is protective against UVA light and is anti inflammatory. Zinc also helps to increase the level of vitamin A found in the blood. Zinc is readily available in many plants based foods such as nuts, and seeds, plus animal sources such as kidney, liver, shell fish, beef and lamb.
  • Vitamin C: this is a powerful antioxidant that is protective and healing for the skin. Vitamin C helps to maintain collagen levels, which provides the structural stability of the skin. Vitamin C is also essential for a healthy immune system and may help to down regulate unnecessary immune responses. Vitamin C is abundant in most fruits and vegetables. Just remember that it is a sensitive vitamin and can be destroyed with heat and exposure to the air.
  • Omega-3: we all know the wonderful anti inflammatory actions of omega-3 fatty acids. They have specifically been shown to reduce skin inflammation, redness, itching and scaling of the skin. (18) This is a crucial nutrient in any eczema treatment protocol. The best sources of omega-3 come from oily fish such as salmon, mackerel, sardines, trout, anchovies and shell fish. Plant based sources include nuts, chia seeds and hemp seeds. Plants sources are not as high or as easily absorbed as marine sources, so supplementation may be required to meet a therapeutic intake.
  • Biotin: is required to regulate fatty acid metabolism (omega-3). Fatty acids are protective against cellular damage, water loss and skin damage. Low intake of biotin is seen as a cause of dermatitis. Good sources of biotin include egg yolk (avoid too much raw egg white as this binds to biotin and prevents its absorption), leafy greens, salmon, whole grains and avocado. Biotin is also produced by our gut bacteria, so ensuring you have good gut bacteria is essential.
  • Silica plays a role in the building blocks of skin and promotes skin firmness and elasticity. Food sources include leeks, strawberries, cucumber, mango, celery, asparagus and rhubarb.
  • Vitamin E: this well-known skin healer is anti inflammatory and protective to the skin. It supports a healthy immune system and antioxidants in the body. Sources include olive oil, nuts, seeds, avocado, shell fish, spinach and soy.

In addition to these vitamins, there are many other nutrients that all contribute to skin health, this includes B vitamins, Vitamin D, vitamin K2 and selenium. A well-balanced diet that is 80% plant based (vegetables, fruits, nuts, seeds, oils, gluten free grains) with the remainder being well-sourced quality protein (grass fed meat and dairy, eggs, seafood) is the ideal eating plan.

Stress Management

Chronic stress plays a role in most imbalances in the body. It is a component that is often overlooked in the management of eczema and skin health. Stress is known to impair wound healing and low cortisol levels that may result from chronic stress is often seen in eczema patients. (6)

Slowing down, being mindful and taking time for self-care is vital for healing.

 

So in summary….

  • Eat a well-balanced diet that includes all of the essential skin nutrients
  • Support gut health with fermented foods, pro and prebiotics, and soluble fibre to feed your bacteria.
  • Test for potential food intolerances
  • Use clean, organic skin care products that hydrate the skin. Natural oils such as jojoba, shea and coconut are a great choice.
  • Practice stress management techniques

You are Unique

Do you want to get to the root cause of your eczema? Drop me a line and we can work on it together. Heal your skin from the inside, do it right, then you only have to do it once.

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The Beauty of Collagen

 Naturopathy
Sep 032017
 

Collagen just may be the secret ingredient to pausing the hands of time. While collagen has long been associated with skin health and is an ingredient commonly seen in skin care product. It is the oral intake of collagen that can provide a wide range of benefits to improve your total health.

What is Collagen?

Collagen is the most abundant protein found in our bodies. You have it in your muscles, skin, bones, blood vessels, tendons and digestive system. Collagen is what gives our skin elasticity and holds our joints and tendons together. Collagen is naturally high in amino acids such as proline, glycine, glutamine and arginine. All of these amino acids have a wide variety of key roles within the body.

As we age our collagen levels naturally decline. It is this drop in collagen that directly causes our skin to sag, wrinkles to appear and joint pain to begin. Of course when we eat a diet that is high in sugar, processed foods and have a high exposure to UV rays and pollution, the signs of ageing will be accelerated, regardless of collagen levels.

Your skin and collagen

Taking collagen can improve all aspects of your skin. Studies have shown that women aged 35-55 who consumed 2.5-5gm of collagen hydrolysate daily for eight weeks, reported a significant improvement in skin elasticity, and hydration. (1)

Collagen and your joints

As a structural component of your joints, collagen helps with flexibility in the ligaments. As collagen declines, stiffness can set in. Our joints contain type 2 collagen (there are over 6 different types of collagen!), which is high in chicken, for this reason, chicken bone broth is great for managing stiff and painful joints. Multiple studies have shown an improvement in the symptoms of rheumatoid arthritis, osteoarthritis and general joint pain when taking collagen. (2,3)

Collagen and Gut Health

Collagen is an important structural component of the lining of our digestive system. This lining is essential for regulating what does and doesn’t enter the blood stream. When this layer gets compromised, undigested molecules enter the blood stream, resulting in inflammatory and immune responses. I have written about this extensively here and here. I can’t stress enough that gut health is key to good health. 

How to take collagen

Collagen is naturally found in animal based foods such as poultry, fish, beef, pork, dairy and eggs. For the vegetarians and vegans out there, you can ensure your body makes its own collagen by eating plenty of the cofactors that are required for collagen production. This includes vitamin C, vitamin E, zinc, silica, copper and manganese.

Bone broth is a great way to add collagen into your diet. Here is a recipe to show you how easy it is to make this healing broth.

Collagen supplements are a great way to really take a therapeutic dose of collagen. Collagen supplements come from bovine, porcine or marine based sources. Marine collagen is the best choice as the collagen is a smaller molecule, making it easier to absorb. The most abundant form of collagen is called Type 1 collagen. Marine collagen is rich in this Type 1 collagen, making it a great all-rounder that will benefit all aspects of your health.

I use Vital Proteins Collagen Beauty Water. This is a marine based collagen that dissolves into liquid and has no nasty fishy taste to it. You can purchase this product from iherb.com (I have no affiliation with this product, it is simply a good quality and ethically sourced product.)

Image Source – vital proteins

 

Refreshing Daily Collagen Drink

2 scoops of marine collagen (10-20gm collagen)

1Tbs chlorophyll

250ml cold coconut water

Blend and enjoy

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Asthma Bath

 Naturopathy
Aug 172017
 

Bronchial asthma is a major burden affecting more than 300 million people globally. It is an immune inflammatory disorder characterized by air way hyper responsiveness associated with bronchospasm, edema of mucus membrane and airway obstruction. The symptoms are episodic or chronic wheezing, cough and feeling of tightness in the chest as a result of broncho-constriction.

Asthma bath is one of the important naturopathic modalities (hydrotherapeutic measure) which helps in relieving the muscle spasm, improving the lung functions relieving and enhancing the depth of respiration, and thus, relieves congestion from the lungs. Hence it is helpful in asthma, bronchitis, emphysema and other respiratory ailments. 

The procedure

During Asthma bath, patient will be made to lie in the immersion tub, half filled with water, at a temperature of 37–38°c. The hot water tap is then opened and temperature is raised up to 40 to 42°C. The duration is four minutes. Then the body is rubbed, beginning with the left leg, then the left arm, abdomen, chest, right arm, right leg, back and the spine. The spine is rubbed till the skin turns red. After rubbing the spine, the chest and the abdomen are rubbed again, for three to four minutes. When rubbing is over, the flow of hot water is stopped. Then you are asked to sit in an upright position and exhale for an instant, and a bucketful of cold water is splashed over the back. Immediately, the patient is asked to inhale, and half a bucket of cold water is poured on chest. Now the patient is to lie in this potion for 2–4 minutes.

This process has to be repeated twice or thrice. The water in the tub has to be brought back always to 37–38°. Finally, a short, cold shower for 2 minutes, and thirty to forty minutes of relaxation is advised.

General Instruction:

  • Carry loose fitting and easily removable clothes.
  • Do not go for the treatment on a full stomach.

Contra indication

  • Heart ailments.
  • Open wounds and fractures.
  • Woman who are pregnant or anyone with abnormally high or low blood pressure.
  • Recently operated.
  • During menstruation
  • Vertigo 

Physiological effects of asthma bath – A JNI Experience

A common noticeable factor in bronchial asthma patients is that the functional efficiency of one or more excretory organs will be low because of morbid accumulations and lowered vitality. The process of oxygenation and circulation will be erratic due to congested bronchi. In the present study, asthma bath provided to the patients aimed at improving these factors.

The improvement in lung functions following asthma bath are due to the short peripheral vasoconstriction following the treatment. Broncho-constriction is one of the characteristic features of asthma and hence the main goal of the treatment is to release this constriction. It happens as a reaction to the long continuous rubbing, warm water application, and a sudden splashing of cold water to the chest, which causes a peripheral vasoconstriction always followed by a long vasodilatation in periphery as well as to the vital organs present in the thoracic cavity. The blood is mainly directed towards the vital organ, especially towards the chest because of the cold splash. The sudden splashing of cold water is also potent to induce an adrenalin rush or a sympathetic arousal in the body as the impulses of the cold receptor travels to the sympathetic ganglia of the spinal cord which causes a highly localized stress response. And the same adrenalin will be directed towards the bronchi and bind to the beta-adrenergic receptor causing a broncho-dilatation.

Thus this particular treatment modality has a vital role to play as a primary health care practice of asthma.

JNI has extensive research work on this disease as well as its treatment modality which is being practiced successfully for years with excellent effect.

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How To Get Rid Of Nausea Naturally

 Naturopathy
Aug 162017
 

Nausea is known as an uneasy sensation in the stomach and it is especially associated with the urge to vomit. Although it is not a disease, it is the symptom of other health condition of the body, such as

stomach infections,

motion sickness,

acid reflux,

treatment of cancer,

migraine headaches.

It is seen that pregnant woman also complains of morning sickness and feels like nauseous. Apart from physical health problems, nausea is also caused by

emotional stress or anxiety.

Naturopathy treatment for nausea is an excellent method to get rid of this uncomfortable feeling. Here are some remedies to cure nausea, which is safe to use and pocket-friendly.

Acupressure and Acupuncture

There are many interpretations of acupuncture that, how it actually works? Acupuncture is to inject certain needles into the skin of the body. However, scientists have proved that by injecting a thin and long needle into the certain parts of the body helps in stimulating the nerves which give indications to the brain. After getting these indications, the brain releases hormones, which minimizes the symptoms of nausea and pain. A natural aid for nausea focuses on the treatment like acupuncture, which is much better than any other treatment.

Acupressure is very much identical to acupuncture because, in this method, the message expert gives pressure to the important points of the body, for example, if you put a certain amount of pressure on the wrist, the feeling of vomiting and nausea is reduced effectively. This is a direct and safe approach to cure nausea naturally to the patients gone through heart surgery or cancer treatment.

Aromatherapy

Lemon and peppermint oil work fantastically well, to provide great relief from nausea. Aromatherapy helps to eliminate the scents, which contribute to nausea and focuses on the scents that make you feel better.

For better results, put two drops of the essential oil on the clean cloth and inhale the scent, you will notice that the uncomfortable feeling of nausea has decreased. This essential oil is also good for massage and will give you relief. If you are allergic to any type of essential oil then dilute the oil with mineral or neutral oil and then apply to your skin.

Vitamin B6

The doses of vitamin B6 are the natural ways to cure nausea. It plays a vital role in reducing the symptoms, especially for pregnant women and improves the condition from morning sickness. Vitamin B6 provides aid to the psychological and physical functions of the body; it improves digestive function and gives relief to indigestion. It is advised that the person suffering from nausea should take 10 to 15 mg of vitamin B6, for two times in a day. But there is a limit of taking Vitamin B6, as it can damage the nerve. The patient should not take more than 100 mg in a day.

Ginger

Traditionally, ginger has been used to cure nausea and many diseases naturally and thus it also helps in reducing the symptoms of vomiting. Due to its medicinal qualities, it fights against the various stimuli causing nausea. Many studies have proved that ginger controls the patient from vomiting and from the uncomfortable feeling of nausea. Drink ginger tea for better results.

You can make ginger tea at home, by using ginger root. Cut the ginger root into small pieces and put them into the hot boiling water with some herbal tea leaves and let it sit for at least 10 minutes, thereafter strain the ginger tea and drink it for several times in a day. If you do not get the ginger roots then try out the ginger tea available at other grocery stores.

Drink Clear Liquids

cup-of-tea-and-pitcher-on-saucer

It is advised to drink clear and cool liquids like green tea and chamomile tea, in frequent intervals. Chamomile tea is the natural remedy for nausea. The world famous chamomile tea is made up of the chamomile flower. The tea is well known for its medicinal trait, as it improves digestion, diarrhea, motion sickness, vomiting, gastrointestinal problems, and nausea. The tea is good for relaxing the muscles of the intestines, which makes easy for the food to move through the intestines. You will find the chamomile tea at the grocery shops, in pure form or blended with other herbal tea, which has certain medicinal property. You should drink this tea often, to get maximum aid.

Lemon

Lemon fights with nausea naturally because it is considered as an excellent cleanser, as it washes all the toxins from the body. It makes you feel healthier from the uncomfortable feeling of nausea. You can do anything with lemon, make a lemon juice and add ice cold water and have this drink or simply suck the lemon juice and smell the beautiful fragrance from it. Lemon will help from morning sickness and it is also beneficial for the pregnant woman.

Few More Essential Tips For Avoiding Nausea naturally

Whenever you feel like vomiting, go out and get some fresh air. Take a walk in the garden or terrace or simply just open the windows of your room. Avoid eating oily food, which has fat content as it can worsen the condition. Drink water all the day and try to take the deep breath, which will help in reducing the anxiety naturally. Naturopathy treatment for nausea focuses on acupressure; this is a great treatment for curing nausea.

What to Eat

6

You should start your day by consuming food like

biscuits,

crackers,

and toasts.

This food which is high in starch which is good to control the acid formation in the stomach and this helps in calming the stomach. Bland food is also good for your stomach like

boiled potatoes,

carrots,

bananas

and rice.

Include this food in your daily diet as it stimulates the production of mucus in your stomach, which acts as a barrier between the stomach lining and acid in the stomach. This provides relief from nausea naturally.

Eat meals in less quantity and also focus on chilled meals which help from nausea naturally. Make sure you eat comfortable meals that are easy on your stomach to digest like soups and salads. Do not lie down just after eating your meals, sit up for an hour, this will help to release pressure on your stomach.

Main Causes of Nausea

The main causes of nausea are motion sickness, migraine headaches, overeating, flu symptoms, food poisoning, gall bladder disorder, excessive pain due to kidney stones, brain injury, drinking alcohol and medical treatments like surgery, radiation, and chemotherapy. Nausea is common to pregnant women, they do get morning sickness. Psychological issues like anxiety, fear, exhaustion, and anxiousness are also responsible for causing nausea. But these causes can easily be removed by healing nausea naturally.

Major Symptoms of Nausea

The major symptoms of nausea are not painful but it certainly has a very uncomfortable feeling. There is a feeling of vomiting, dizziness, light headache and diarrhea. When nausea leads to vomiting can make the body dehydrated and this causes dry mouth and lips, eyes full of tears, sunken eyes and you start breathing rapidly. Natural cure for nausea always recommends staying hydrated. Children are at higher risks as they cannot explain the symptoms of nausea so the parents should take good care of them by providing them with clear fluids.

Simple lifestyle modifications in your day to day life will surely reduce the symptoms of nausea to the great extent. Make sure you take small and frequent meals, drink lots of cool and refreshing fluids and go out in the fresh air.

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Reflexology

 Naturopathy
Jul 282017
 

Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these areas and reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the organs and person’s general health.

Although reflexology is not used to diagnose or cure health disorders, millions of people around the world use it to complement other treatments when addressing conditions like anxiety, asthma, cancer treatment, cardiovascular issues, diabetes, headaches, kidney function, PMS, and sinusitis.

Where are the reflexology points and areas?

In reflexology theory, points and areas on the feet, hands, and ears correspond to specific organs, bones and body systems. Practitioners access these points on the feet and hands (bottom, sides, and top) and the ear (both inside as far as the finger can reach and outside) to affect organs and systems throughout the entire body.

Maps of reflex points have been passed amongst practitioners across the globe. Understandably, there is no agreement among all reflexologists on all points; however, general agreement does exist on major reflex points. Some scientific documentation of linkages between the skin and internal organs also exists.

To represent how the body systems correspond to. one another, reflexologists use reflexology ‘maps’. A good example of a reflexology map exists for the feet. Each foot represents a vertical half of the body:

  • The left foot corresponds to the left side of the body and all organs, valves, etc. of that side are found there.
  • The right foot corresponds to the right side of the body and all organs of that side are found there. For example, the liver is on the right side of the body, and therefore the corresponding reflex area is on the right foot.

Whatever the specific technique, reflexology theory holds that the practitioner is working to release congestion or stress in the nervous system and balance the body’s energy.

Benefits of Reflexology

  • It stimulates nerve function, relieves pam
  • Boosts circulation & increases energy
  • Induces a deep state of relaxation
  • Eliminates toxins
  • Stimulates the central nervous system.
  • Prevents migraines.
  • Cleans up urinary tract conditions.
  • Speeds up recovery after injury / surg
  • Helps relieve sleep disorders.
  • Reduces depression.

Furthermore, it can help ease the treatment of various cancers and even may soothe the pains of pregnancy, including those occurring after the baby is born.

Reflexology at JNI

Reflexology track at JNI is a good example of an ideal track. It has 3 circles in it.

First is a pebble track. Walk slowly on this track for one round.

The second a sand track. Walk on the dry sand next for two rounds.

Third round is hot and cold water track. Three times alternatively hot and cold water track are to be walked through. Walk very slowly, spending 1 minute in hot water and 15 seconds in cold water track placed in rows, taking 3 minutes 45 seconds for one round. Walk for 3 rounds.

Feel the pressure and water temperature consciously while walking, taking more care of the tender points on the feet.

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Mindful Eating – Your best weapon for weight loss

 Naturopathy
Jun 142017
 

Diets are the most unreliable way to achieve weight loss. Study after study shows that people regain the weight that they lost, plus more. Five years after following a diet, most people have gained the weight back and 40% have gained more weight back.


If diets worked then obesity would not be the epidemic that it is today.

What is mindful eating?

Mindful eating is the act of eating with intention and attention.

Mindful eating is about turning off auto-pilot when it comes to eating.

Mindful eating is about stopping for a moment and tuning into your hunger signals to really see what they are telling you.

Mindful eating is learning to understand your bodies signals so that you eat when you are hungry and you stop when you are satisfied. Most weight gain boils down to eating when you are not hungry.

Are your hunger signals emotionally based?

This is a biggie. As children, we are often conditioned (or bribed) with food to soothe us when we are hurt or sad. Years of doing this conditions the brain to seek food when we are feeling hurt or sad. The big problem with this is the type of food that we have been conditioned with. If Mum and Dad came running to us with something sweet when we were upset as a child, chances are it is something sweet that you will seek out as an adult when you are sad or having a stressful day.

How do we eat mindfully?

  • Listen to your body, both physically and emotionally.
  • Work out what food makes your body feels good.
  • Sit down to regular meals without distractions.
  • Sit with your hunger and assess if you are really hungry and if you are, what is it that you are really wanting to eat.
  • Maybe you are just thirsty, not hungry.
  • Sense how the food feels in your body and stop eating before you feel full.

The benefits of mindful eating

  • Reduced over-eating. The simple process of reducing your food intake will allow for slow, but effortless and long-lasting weight loss
  • Improved digestion. Eating mindfully makes you slow down your eating, allowing your digestive system to process your food better. You will also be more inclined to eat foods that feel good in your body.
  • Increased enjoyment of eating. Mindful eating will help you to dissolve the emotional relationship that you have with certain foods. You will appreciate the food that you have and the positive choices that you have made for your body.
  • Guilt free eating. When you eat mindfully you will allow yourself to have treats when your body truly wants them. Finally, you can have that piece of cake at a birthday party and know that you are choosing to enjoy this slice of cake as a part of a celebration. You will often find that you might only have a few bites of the cake as this is all your body really feels like.

“Mindful eating is not a diet. There are no menus or recipes. It is being more aware of your eating habits, the sensations you experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.” – Susan Albers

Learning to eat mindfully doesn’t happen automatically. Like any new habit, it takes repetition to become automatic.

I challenge you to start today, at your next meal to just stop for a moment and see what your body is telling you that it needs. 

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Visceral Fat

 Naturopathy
May 202017
 

Visceral fat technically means excess intra-abdominal adipose tissue accumulation. In other words, it is known as a “deep” fat that is stored further underneath the skin than “subcutaneous” belly fat. It is a form of gellike fat that is actually wrapped around major organs, including the liver, pancreas and kidneys.

Visceral fat is especially dangerous because, as you will find out, these fat cells do more than just sit there and cause your pants to feel tight – they also change the way your body operates. 

Types of fat

There are different types of fat present in the body. Brown fat, white fat, subcutaneous fat, visceral fat, belly fat, and thigh fat.

  1. Brown fat: Scientists have found that lean people tend to have more brown fat than overweight or obese people.
  2. White fat: White fat is more plentiful than brown. It is to store energy and produce hormones that are then secreted into the blood stream
  3. Subcutaneous fat: It is found directly underneath the skin. It is fat that is measured using skin fold calipers to estimate your total bodyfat.
  4. Belly fat: It has a reserved reputation as unhealthy fat. Abdominal fat is viewed as a bigger health risk than hip or thigh fat.
  5. Thigh and buttock fat: While men tend to accumulate fat in the belly it is no secret women, especially if pear shaped, accumulate it in their thighs and buttocks.
  6. Visceral fat: Visceral or deep fat wraps around the inner organs and spells trouble for your health.

Carrying around excess visceral fat is linked with an increased risk for many fatal diseases like coronary artery disease, cancer, stroke, dementia, diabetes, depression, arthritis, obesity, sexual dysfunction, sleep disorders etc.

When there is too much glucose ill our bloodstream and our cells already have filled glycogen stores, glucose is stored as fat. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol. Abnormally high levels of insulin and hormonal imbalances result in powerful urges to eat, mood changes, lack of energy and various other factors that contribute to disease formation. Hence it is very important to maintain a healthy insulin level in our blood stream. 

Management:

Research suggests that when you control diet, you mostly lose white fat, which is different than visceral fat and tends to be lost or gained evenly all over the body. You are more likely to lose visceral fat when you combine exercise with diet control. 

Naturopathy Treatments

  • Oil massage improves general health and helps in mobilising fat.
  • Mud therapy (direct & indirect).
  • Hip bath.
  • Steam & sauna bath increase the body’s basal metabolic rate and help as an adjuvant in burning fat.
  • Warm water enema, regularly for the first 3-4 days of fasting, and thereafter, every alternate day during extended periods of fasting, is beneficial.
  • Friction baths, graduated immersion baths, neutral whirlpool and underwater massage are also beneficial.
  • Fasting, initially for a period of 3-4 days, on low calorie liquids, such as lemon juice and adequate intake of fluids, is useful.
  • Fasting once a week thereafter is adequate.

Visceral fat, in fact, is an avoidable health nuisance which should not be alIowed to accumulate at all. In this, proper diet, exercise and sleep are the most important tools to help you out. 

Nutrients to protect your brain from aging 

Cocoa flavanols are found naturally in cocoa and are beneficial to your brain health;

Omega-3 fatty acids which can be had aplenty from fish, flaxseed, avocado, and nuts are going to not only help your heart health, but also give you a boost in your brainpower.

Walnuts, in particular, have been shown to fight memory loss.

Magnesium 
Scientists believe that a magnesium deficiency may play a role in cognitive decline, brain aging, and ultimately, dementia. So taking magnesium supplements - or eating foods that contain magnesium, like chard, spinach, pumpkin seeds, yogurt, almonds, black beans, avocados, figs, dark chocolate, or bananas can help you fight off the effects of the aging on brain.

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Vitamin D – Sunshine Vitamin

 Naturopathy
Apr 292017
 

Vitamin D called as Sunshine Vitamin is a nutrient, needed for overall health and strong bones. But as per the latest data, about 50-80% of adult Indians are vitamin D deficient. Vitamin D is a fat soluble vitamin and hormone that is essential for maintaining normal calcium metabolism, muscle, cardiac and neurological functions and regulation of inflammation.

Vitamin D3 (cholecalciferol) can be synthesised by humans in the skin upon exposure to ultraviolet-B (UVB) radiation from sunlight, or it can be obtained from the diet. Plants synthesise ergosterol, which is converted to vitamin D2 (ergocalciferol) by Ultraviolet light. When exposure to UVB radiation is insufficient for the synthesis of adequate amounts of vitamin D3 in the skin, adequate intake of vitamin D from the diet is essential for health.

It can be found in small amounts in a few foods, including milk, whole grains, cheese, butter, and cod liver oil. To make vitamin D more available, it is added to dairy products, juices, and cereals that are then said to be fortified with vitamin D. Vitamin D itself is biologically inactive, and it must be metabolised to its biologically active forms. After it is consumed in the diet or synthesised in the epidermis of skin, vitamin D enters the circulation and is transported to the liver. In the liver, vitamin D is hydroxylated to form 25-hydroxy vitamin D (calcidiol- 25-hydroxy vitamin D); the major circulating form of vitamin D. 25(OH) D is frequently measured as an index of vitamin D status. In the human body, the highest concentration of 25(OH) D is noted in the plasma.

But the largest pool of 25(OH) D is in adipose tissue and muscle.

But most of vitamin D 80% to 90% of what the body gets – is obtained through exposure to sunlight, for as little as 10 minutes.

Exposure of the hands, face, arms and legs to sunlight two to three times a week will help the skin to produce enough vitamin D and prevent deficiency. The necessary exposure time varies with age, skin type, season, time of day, etc.

Older people are at risk for vitamin D deficiency. They are less likely to spend time in the sun, have fewer “receptors” in their skin that convert sunlight to vitamin D, may not get vitamin D in their diet, may have trouble absorbing vitamin D due to aging kidneys.

Normal Levels of Vitamin D:

Ideal                                      – Is 40-60 ng/ml

Insufficient                         – Is 21-29 ng/ml

Deficient                              – Is less than 20 ng/ml

Intoxication (excess)      – Is more than 150 ng/ml

Vitamin D toxicity:

(Hypervitaminosis D) induces abnormally high serum calcium levels (hypercalcemia), which could result in bone loss, kidney stones, and calcification of organs like the heart and kidneys if untreated over a long period of time.

Naturopathy and Yoga advices the sun bath as “Heliotherapy” for vitamin D synthesis and absorption.

Every day early morning or late evening sun exposure for 20-30 minutes, yogic exercises, pranayama and barefoot walking on grass is beneficial to combat vitamin D deficiency.

Natural diet emphasizing on raw salads, sprouts, cereals, green leafy vegetables, soya milk, and nuts helps to maintain vitamin D at the optimum level.

Benefits of Vitamin D:

Bone health: Prevents osteopenla,osteoporosis, osteomalacia, Rickets and fractures

Cellular health: Prevents certain cancers, such as prostate, pancreatic, breast, ovarian, and colon; prevents infectious diseases and upper respiratory- tract infections, asthma, and wheezing disorders

Organ health: Prevents heart disease and stroke; prevents type -2 diabetes, periodontitis and tooth loss, and other inflammatory diseases

Muscular health: Supports muscle strength

Autoimmune health: Prevents multiple sclerosis, type I diabetes mellitus, crohn’s disease, and rheumatoid arthritis

Brain health: Prevents depression, schizophrenia, alzheimer’s disease, and dementia

Mood health: Prevents seasonal affective related disorder, premenstrual syndrome (PMS’, also known as premenstrual tension), and sleeping disorders, elevates the sense well-being

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