The humble carbohydrate has become the great villain of nutrition in recent years. Are they good for you or not? Naturopath Tania Flack sorts fact from fiction.
Several popular recent diet movements have promoted the belief that ‘carbs’ are the primary driving factor behind Australia’s ever-growing obesity crisis.
Article Publised In:
Nature and Health Magzine
Timely, effective management of sleep problems may actually help prevent the onset of depression. Thankfully, natural therapies can restore restful sleep.
There is nothing more restorative than a deep, restful night’s sleep – and nothing worse than being sleep-deprived.
For people suffering from sleep problems a blissful night’s rest is something they can only dream of, and like other aspects of good health, you really don’t know what you are missing until it’s gone.
Studies show that between 13 and 33 percent of Australian adults have difficulty either getting to sleep or staying asleep. While most of us consider the odd sleepless night more of an inconvenience than anything else, the health ramifications of chronic sleep problems can be profound.
Sleep disorders are associated with:
The effects of persistent poor sleep also have significant economic impact: Deloitte Access Economic report commissioned in 2010 estimated that the total health care cost of sleep disorders in Australia was estimated at a staggering $818 million.
Here is how you can protect yourself against insomnia and promote healthy sleep.
There are two main types of sleep and we tend to cycle between them throughout the course of the night.
Approximately 25 percent of the night is spent in the ‘rapid eye movement’ or REM stage of sleep. This is where the body is very relaxed but the eyes dart back and forward under closed eyelids, while the brain is busy processing and sorting the events of your day. Dreams often occur in this stage of sleep, which is important for emotional processing and wellbeing. Studies also show that the brain preserves emotionally important events to long-term memory during REM sleep.
The remaining 75 percent of the night is spent cycling through several stages of ‘non-rapid eye movement’ (NREM) sleep. It is during NREM that the body does the majority of its housekeeping and repair work – blood pressure drops, breathing deepens, tissues repair, hormones and the immune system are regulated, and energy is restored. The ‘delta’ phase of NREM sleep is particularly important, and is considered the deepest sleep. It is during this phase that growth hormone is released, which is essential for growth and development; this is why children and teenagers need more sleep than adults.
It is only when you understand all of the vital physiological processes and emotional housekeeping that occur during sleep that you can truly understand the health impacts of chronic sleep problems. There is ongoing debate among researchers and sleep scientist about whether insomnia is a disease in and of itself, or just a symptom of other conditions. This, of course, dictates how insomnia is treated; often practitioners don’t tackle insomnia head-on and work to treat other co-existing conditions first, in the hope that insomnia will abate. However, focused treatment of insomnia may actually help to avoid the onset of secondary conditions.
Concentration and performance: Anyone who’s had insomnia will tell you that they don’t feel bright the next day. Poor sleep can significantly impair concentration and performance, affecting judgment, coordination and memory. Unfortunately, we may lose sleep the night before an important event, such as an exam or work presentation, which then has a negative effect on our performance. Chinese studies show that workers who only managed five hours of sleep or less per night had significantly poorer work performance than their colleagues who achieved seven hours or more.
Mood: Depression and insomnia are intrinsically linked, which is no surprise when you consider the importance of quality sleep on emotional processing. Around 50 percent of patients with depression experience chronic insomnia. It was once thought that insomnia was merely a symptom of depression; however, studies have since found that people experiencing insomnia have a two-fold risk of developing depression, so it may actually be a possible predictor of the development of depression.
Cardiovascular disease: Research shows that persistent insomnia significantly increases the risk of cardiovascular disease, including myocardial infarction, stroke, and coronary heart disease. People who sleep less than five hours a night are at significantly increased risk of high blood pressure. This is thought to be due to an increase in inflammatory cytokine and systemic inflammation.
Obesity: Sleep problems are a double-edged sword when it comes to obesity and weight issues. Being overweight is by far the biggest risk factor for obstructive sleep apnoea, the most common cause of sleep disruption; and conversely, poor sleep is strongly linked to metabolic disruption and weight gain. Ghrelin, the ‘hunger hormone’ which regulates appetite and energy metabolism, is greatly affected by poor sleep. Normally, when the stomach is empty, ghrelin is released and we feel hungry, and when the stomach is full, ghrelin secretion stops. Research shows that poor sleep decreases night-time ghrelin release by up to 30 percent, which indicates disruption to the endocrine energy balance and metabolism.
The amount of sleep needed will vary from person to person – between six to eight hours of unbroken sleep per night is considered ideal. Several studies on the health impacts of sleep problems indicate that anything less than five hours per night is associated with poor work performance, elevation in blood pressure, and increased risk of cardiovascular disease.
There may be times in our lives when sleep is broken. New parents often struggle with sleep deprivation in the first year of their child’s life. It is important to recognise the signs of fatigue and make up for lost time when possible. Teenagers often go through periods of extended sleep, and while frustrated parents may attribute this to being lazy, it generally has more to do with the additional requirements of a rapidly developing brain.
Even women who have never had sleep problems may be waylaid by insomnia at the onset of menopause. This can be effectively managed with natural medicines and early intervention is essential for restoration of long-term sleep patterns. The elderly are another group who experience sleep problems. As we age we tend to sleep less, due to the subtle effects of ageing on the brain. Improving quality and duration of sleep helps to slow that progress.
Many natural therapies can be used to effectively restore restful sleep. Your health practitioner will be able to assess what is driving your sleep problems and may use a combination of therapies to achieve the best results.
Nutrition: Several nutrients are essential for healthy brain function and stable sleep patterns. You can easily develop low grade nutritional deficiencies which contribute to poor nervous system health and compromised adrenal and neurotransmitter function, all of which can affect quality of sleep. Magnesium is considered the primary ‘anti-stress’ nutrient and is essential for muscle relaxation. Deficiency is relatively common and can contribute to poor sleep, muscle twitching and night-time cramps. Taking magnesium supplements before bed will ensure a restful night’s sleep. The amino acids tryptophan and methionine act as precursors to serotonin and melatonin, powerful neurotransmitters that influence mood and sleep. Other nutrients, such as the B-group vitamins, particularly B6, support the function of these neurotransmitters and nourish nervous system health. B-group vitamins should be taken in the morning, not at night.
Herbal medicine: This has been used for centuries to promote sleep; in fact, a majority of modern pharmaceutical drugs used to treat insomnia were originally formulated from plants. Nervine herbs, including zizyphus, passionflower, scullcap, vervain and oats have soothing effect in the nervous system, promoting relaxation. Adaptogenic herbs such as withania, rehmannia, rhodiola and licorice are often added to sleep formulas to regulate adrenal function and reduce night-time cortisol. St John’s wort is commonly used to treat sleep problems; it supports healthy serotonin levels and can be particularly effective to reduce broken sleep.
Autogenic therapy: AT, as it is commonly referred to, is a powerful relaxation technique that was developed by a German psychiatrist, Johannes Heinrich Schultz, in the 1930s. It can be successfully used to achieve deep relaxation and treat sleep disorders. Helen Gibbons, psychologist and director of the Autogenic Training Institute says, “Autogenic Training is the perfect technique to help people fall asleep and to sleep soundly. Studies using magneto-encephalography imaging of the brain shows that self-practice of AT can take someone into a delta/sleep brain wave state in five minutes or less.”
Exercise: This has many health benefits; not least of which is its ability to promote healthy sleep patterns. In a review of the literature, it was found that regular exercise reduced the risk of developing sleep problems. Interestingly, some studies found that regular cardiovascular exercise can be as effective as standard pharmacological drug treatment for insomnia, and with none of the side effects. For best results, exercise should be undertaken in the mornings to help establish stable circadian rhythms.
Cognitive behavioural therapy: Also known as CBT, this is another evidence-based tool used by psychologists to treat chronic sleep problems. It has been shown to be effective for a range of sleep problems, including broken sleep in the elderly.
Homeopathy: Homeopathy works on the concept of ‘like cures like’, so remedies for sleep, such as Coffea, which would ordinarily cause insomnia in a physical dose, can paradoxically be very effective for sleep problems in a homeopathic dose. It is especially indicated if sleeping problems are due to racing thoughts, an overactive mind, nervous energy and difficulty relaxing. Gelsemium is helpful when you are feeling exhausted, finding it difficult to think due to fatigue but you just can’t drift off. Ignatia is useful if you have had recent disappointment or grief and are unable to unwind,
despite being tired. Nux vomica can also be used for sleep, especially if you wake between three and four in the morning and struggle to get back to sleep.
Yoga: The combination of movement therapy, physical exercise, and mindfulness practices makes for a powerful tool against sleep problems. Yoga can be modified to suit the individual and has no side effects or interactions with other medications. A recent review investigated the effects of yoga on insomnia in cancer patients and survivors, and found that yoga helped to reduce insomnia and improve sleep quality.
Massage: If you’ve ever had a massage you’ll know how deeply relaxing they can be. Massage activates the parasympathetic nervous system, which helps to relax muscles and soothe physical tension. Clinical studies show that massage reduces pain, improves sleep quality, and increases serotonin levels in people suffering from back pain. Adding a few drops of relaxing essential oils to your massage blend will also help you relax and unwind – choose from lavender, valerian, Roman chamomile, neroli or clary sage.
Do
Don’t
This article first appeared in Nature & Health magazine.
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Finding it hard to relax, persistent worrying thoughts and the occasional spate of trembling hands … here are the signs you have anxiety (without realising it), and how you can treat it with nutrition and herbal medicines.Read More
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Are you showing these signs of a liver under stress?
The liver is the ultimate multi-tasker, performing a broad array of essential activities in the body; however, poor diet, stress, medications, and chemicals and pesticides ever-present in our environment and food chain can continuously undermine its performance.
Famous for being the only organ with the ability to regenerate its cells once damaged, even the liver has its limits and over time a Western diet and lifestyle can really take a toll and reduce its capacity to perform. This can have repercussions in a number of surprising areas, including, mental performance, mood, energy, ageing, hormone balance and even obesity.
So how can you help to protect your liver from the bumps and bruises of the modern world?
The liver is a large triangle-shaped organ that sits in the upper right hand side of the abdomen, tucked up under the diaphragm. An adult liver weighs approximately 1.4 kg and is comprised of two major lobes containing a multitude of tiny cells called hepatocytes, which act like individual factories, constantly receiving, converting, storing or excreting an array of substances. The liver is a blood-rich organ, holding approximately 13 percent of the body’s total blood supply at any one time. Everything that needs processing by the liver arrives in the bloodstream via the hepatic artery and the hepatic portal vein.
Once substances have been processed by the hepatocytes, the by-products are excreted into bile which is ultimately eliminated via the bowel, or into blood, which is filtered by the kidneys and excreted in the urine. The liver is considered both an organ of elimination and a glandular organ because it produces bile, a substance that breaks down dietary fats so they can be more easily absorbed from the small intestine. The gall bladder, which sits just under the liver, acts as a reservoir for bile, excreting it via the common bile duct into the duodenum when a meal containing fats is eaten. One of the liver’s most important jobs is to neutralise and excrete the toxins that we are exposed to daily, both from environmental sources and those we make within the body, such as wastes produced by gut bacteria, hormones, and general metabolic by-products.
The liver was designed to easily handle these internally produced wastes; however, our exposure to environmental toxins has outstripped the liver’s ability to adapt to this chemical onslaught. This may be associated with the increase in many common health problems, such as cancer, developmental delays, behavioural problems, hormone imbalance, and reproductive decline, all of which experts believe may be linked to exposure to environmental chemicals. Over 80,000 chemicals are used in everyday products that we are exposed to, via the food we eat, the air we breathe, our water, medications, personal care products, household cleaners, and any number of items that we have direct contact with. The health effects of these chemicals and their interaction with each other have not been investigated.
The liver was designed to effectively support healthy hormone metabolism; however, it seems to be unable to keep up with our ever-increasing exposure to endocrine-disrupting chemicals, an important group of toxins that impact hormonal and reproductive health at many levels. These include bisphenol-A (commonly found in plastics), phthalates (from cosmetics, skin creams and perfumes), and fire retardants infused into carpets, furniture and electronics. These all have the capacity to interfere with the development and health of the endocrine system. Several major studies have identified a decline in endocrine health correlated with exposure to environmental toxins. Of particular note is new research which links exposure to common environmental toxins with the catastrophic 50 percent drop in sperm count in the past 40 years, seen in Western men (from Australia, North America and Europe).
In the past 30 years, the incidence of testicular cancer in Australian men has increased by over 50 percent. This rate is far too high to be explained away by improvements in testing, with many experts believing it may be linked back to exposure to toxins in utero, during the delicate stage of foetal development when testes are being formed. The exponential rise in breast cancer has also been associated with exposure to common toxins, and at least 60 substances have been shown to cause mammary gland cancer in animal studies, including food additives, flame retardants, chemical solvents, dyes, industrial chemicals used to make rubber, vinyl and polyurethane foams, pesticides; and environmental pollutants.
There has also been a marked increase in precocious puberty in Australian children. Researchers from the Murdoch Children’s Research Institute studied 3,700 children from low socio-economic backgrounds, and found that boys were about four times more likely to reach puberty by the age of 10-11 and girls were more than twice as likely.
Non-alcoholic fatty liver is the leading cause of liver disease in Australia, and is estimated to effect approximately 30 percent of all Australian adults. Of those affected, up to 20 percent can go on to develop cirrhosis and more serious complications if the condition isn’t addressed.
While genetics may play a role here, fatty liver is essentially a disease of Western diet and lifestyle. It is closely associated with metabolic syndrome, insulin resistance, central obesity, elevated cholesterol levels, and cardiovascular disease.
It causes infiltration of fat deposits throughout the liver and, over time, affects its ability to function; left untreated, it can cause fibrosis of the liver and even liver cancer in severe cases. Most worryingly, the rates of fatty liver in Australian school-children are on the rise, and currently stand at approximately 15 percent. This is especially concerning when you consider the potential health impacts of a reduced capacity to metabolise environmental toxins.
Luckily, fatty liver can be reversed in most cases, although it requires long-term modification of diet and lifestyle.
Treatment for fatty liver must revolve around lifestyle interventions, including weight reduction, dietary modification, and physical exercise.
The food you eat drives your liver health; a clean, wholefood diet sets the foundation for robust liver function, whereas a highly processed diet, rich in sugar, saturated fat, additives and chemicals is a recipe for disaster.
One of our biggest sources of toxin exposure is our diet, which often comes preloaded with a range of chemicals and pesticides that are delivered straight to the liver, via the gut.
Avoiding processed foods is a must, as this can contain additives, preservatives, colourings, emulsifiers, artificial flavouring … the list is endless. Plastics and various other chemicals in food packaging may also affect us.
The best way to ensure a healthy liver is to support it with a nourishing, wholefood diet that includes a high intake of vegetables, along with fruit, nuts, seeds, legumes, unprocessed whole grains, clean protein, and small amounts of healthy fat.
If you really want to minimise your exposure to toxins, consider an organic diet – or at the very least, ensure all of your food comes from whole sources, with minimal processing and that all of your fruits and vegetables are carefully washed or peeled. A wholefood diet will automatically start to improve liver function and can even reverse fatty liver, and while results may be slow, it will be worth it.
Many herbs can be used to support healthy liver function; these should be professionally prescribed by a qualified practitioner to ensure maximum benefit.
You may be surprised to learn that the liver needs the amino acids from protein to do its job effectively. This can come from either animal protein or a combination of plant proteins.
This article first appeared in Nature & Health magazine.
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Do you want a fresh start for your health after the Christmas indulgence?
Wouldn’t you love to have boundless energy, more effective metabolism, clearer skin, brighter mood and a new approach to healthy eating that will help motivate you throughout the year?
Now is the perfect time of year to detox! We have created a fantastic Express Summer Cleanse to help you recover from all of the Christmas cheer and summer parties to reset your health, boost your energy and rev up your metabolism for the year to come.
Benefits of Cleansing include:
The Summer Cleanse is specifically designed to support all of your organs of elimination and enhance their function, leaving you feeling ready to tackle the new year with clearer skin, better energy, healthier digestive function, brighter mood, better hormone balance and more effective metabolism.
The Summer Cleanse includes:
This is the perfect kick start and a great way to set yourself up for a busy year ahead. This gives you all you need to get motivated and start a whole new way of eating.
Express Summer Cleanse 2 Weeks – $225.00, plus supplements
We will recommend supplements for you based on your individual needs; the average cost is $150.
We also offer longer programs if needed for those people who have more complex health problems.
So if you would like to supercharge your health, or get more information, please contact the Bondi Health & Wellness team on 02 9386 5163 or email us at info@bondihealthandwellness.com
The food we eat can either be our most deadly poison or our best medicine, and the path to wellness is more likely to be found in your pantry than on a pharmacy shelf. Why not make a few simple changes to ensure every single meal becomes more nourishing? Bondi Health and Wellness naturopath Tania Flack explains how you can.Read More
You hit forty years old and all of a sudden you’re waking up in hot sweats, your periods become erratic and your moods are up and down. Welcome to perimenopause: the years that take you, at times not so gently, up to menopause.
Did you know that menopause actually only lasts for just one day? Menopause is defined as the day on which we have not had a period for one full year.
Perimenopause, therefore, is the period leading up to this event. We can actually be in perimenopause from anywhere as little to a few months up to a decade.
Perimenopause is characterised by some hormonal fluctuations, however many women we see in clinic have no idea that the effects of these hormonal changes would be so profound. It’s only in recent times that perimenopause has been recognised as a true condition.
The physical changes of perimenopause are due to the variation in circulating oestrogen and a decline in progesterone. Some months you may ovulate twice during your cycle and some months not at all. Hot flushes and night sweats are caused by a drop in oestrogen before your period — but then it can shoot back up to cause swollen painful breasts.
In clinic we have had a huge success with herbal medicines during perimenopause. Herbs have a great affinity to the female reproductive system. The type of herbs we use are adaptogens which have a nice modulating effect on the body.
Some of the herbs we use are:
These herbs can be very powerful and so we always recommend seeing a qualified practitioner to ensure they are the right herbs for you and not contraindicated to any of your symptoms and medications.
In clinic we would also help support you with a few lifestyle changes which can also make a huge difference.
Most women are very intuitive about their own bodies and with the right support this can be a much easier transition. If you are experiencing any of these symptoms, come in and see us.
Don’t make resolutions that you won’t keep! Here are the New Year’s resolutions we would love you to make instead.Read More