Apr
06

Tania’s tips to boost your immunity

The onset of winter almost always sees an increase of those pesky colds and flus. We’ve spent our last two winters more or less in COVID lockdowns, where social isolation has kept the typical viruses at bay. This winter, however, we’re back to living our normal lives. There’s never a convenient time to get sick. Fortunately, our lead Naturopath Tania Flack has you covered with herbal and nutritional medicine.

Green Medicine

Herbs have been used throughout history to modulate and support the immune system and were once all we had to treat infection. The effect of herbs on the immune system has been the subject of intense scientific scrutiny: many have immune-modulating effects. However there are three absolute standouts.

Echinacea acts as an immunomodulator, which means it will stimulate a strong immune system and support one that is weakened. It can be used at any stage of infection, but best results are achieved when taken at the first sign of symptoms.

Olive leaf is naturally rich in antioxidants and has antimicrobial and anti-inflammatory properties. Stephen Eddey, principal of Health Schools Australia, has reviewed the research and reports that olive leaf extract has a powerful twofold action against viral infection. “Firstly, it appears to stimulate phagocytosis (the process in which immune system cells engulf and destroy invading organisms), and secondly it interferes with the ability of bacteria and viruses to replicate and cause infection”. 

Andrographis is renowned for its ability to help fight infection and reduce fever. It also acts as a stimulant to the immune system and has mild anti-viral and anti-inflammatory properties. Its efficacy in the treatment of viral upper respiratory tract infections has been demonstrated in several clinical trials, reducing both the severity of symptoms and duration of infection. 

The Defensive Diet

Your nutritional requirements skyrocket during an infection. Several key nutrients are particularly important to support speedy recovery and build immune resilience.

Vitamin A improves white blood cell function to help fight off infection, and is vital for healthy mucous membranes. It is found in cod liver oil and eggs or it can be manufactured in the body from beta carotene, which is found in orange and yellow coloured vegetables, such as carrots, red capsicums, pumpkin, and sweet potato. 

Vitamin C is perhaps the best known of all nutritional remedies for colds and flu. It is essential for the formation of collagen, tissue strength, and to promote healing. It also acts as a powerful antioxidant. Infection and inflammation rapidly decrease vitamin C stores in the body. Continually replenishing vitamin C helps to overcome infection and ensure a speedy recovery. Good sources of vitamin C include citrus fruit, red and green capsicums, broccoli, Brussels sprouts, kiwi fruit, and strawberries.

Vitamin D helps strengthen the immune system as well as our bones. Regular exposure to sunlight will boost production of vitamin D and you can also increase your levels by eating oily fish, such as herring, salmon, tuna, and sardines.

Zinc is one of the most important minerals to support a healthy immune system. Unfortunately, zinc deficiency is common in Australia. It’s linked to lowered immunity, increased susceptibility to repeated infections, and poor wound healing. Eating more zinc-rich foods can help support immune function; these include oysters, shellfish, red meat, eggs, and liver.

If you tend to get knocked around by colds and flu over winter and you’d like additional support, get in touch with our clinic staff to book an appointment with one of our Naturopaths.

Aug
12

Carbs: friend or foe?

The humble carbohydrate has become the great villain of nutrition in recent years. Are they good for you or not? 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.

This trend is comparable to the low-fat movement of the 1980s, which painted dietary fats as the culprit behind cardiovascular disease, and subsequently led to a decrease in consumption of natural fats, and sprouted a high science industry producing ‘Frankenfood’ creations like margarine and low-fat salad dressings.

With each swing of the pendulum, we are moving further away from a simple wholefoods diet, one that our bodies – and the vast colonies of bacteria contained within them – are genetically programmed to thrive on.

So, are carbs good for you, or bad? The truth lies somewhere in between and depends on which type of carbs you choose.

Know your carbs

Carbohydrates are promoted in the old-fashioned food pyramid as the primary source of fuel for the body, because the simple sugars, which are the final product of carbohydrate digestion, are easily utilised by all cells for energy.

However, it is the only one of the three macronutrients that technically has no minimum requirement, because the human body has been shown to thrive on a predominantly protein-and-fat diet, as seen in the Inuits, Laplanders and some Native Americans tribes who consume very limited amount of carbohydrates. That fact, along with examples of more primitive diets, has fuelled the question about our need for dietary carbohydrates.

But rather than being seen as the pinnacle of healthy eating, being able to survive with very minimal quantities of carbohydrates should be celebrated as yet another example of the supreme adaptive abilities of human physiology – not necessarily an ideal to aspire to.

Carbohydrates are produced by photosynthesis in plants, such as fruits, vegetables, grains, legumes, nuts, seeds, and tubers. Carbohydrates contain carbon, hydrogen and oxygen in a ratio of 1:2:1, and yield 4 calories per gram.

All carbohydrate-containing food can be digested or metabolically transformed into glucose, which is then used by cells as a primary source of energy. While proteins and fat can also be converted into fuel that can be used by cells, carbohydrate metabolism is a more direct process.

Carbohydrates can be classified broadly into three main groups – sugars, starches, and fibre – all of which have varying impacts on human health.

Sugars are the lightning-fast fuels that people love. Sugars are broken down into two categories, monosaccharides and disaccharides, based on their chemical structure.

Monosaccharides

Glucose: This is the end product of carbohydrate metabolism and is also found in some fruits, such as grapes. Glucose is the basic unit of energy for all cells in the body. When you have a blood sugar test, this is what is being measured.

The body has careful checks and balances to try to keep blood glucose levels in a healthy range; however, excess dietary sugar and processed carbohydrates can overwhelm these systems and lead to significant health problems.

Fructose: Found in most fruits, honey and some vegetables. It is easily converted to glucose in the liver and small intestine.

Galactose: Comes from the digestion and conversion of the milk sugar lactose. Like fructose, it is easily converted into glucose in the liver.

Disaccharides

Lactose: This is the only animal source of carbohydrate and is the sugar contained in milk.

Sucrose: Arguably the villain of the sugar group, mainly due to its intense sweetness and overuse in food production. It is found in sugar cane, sugar beets, maple syrup, molasses, sorghum and pineapple. It contains both fructose and glucose and provides a huge energy hit for very little digestive effort. Its connection with a vast array of health problems is well established.

Maltose: Two glucose molecules together, which is produced by the breakdown of many cereal grains. It is found commonly in beer, snacks, crackers and some breakfast cereals. Read labels to get a better idea of how common this form of sugar is.

Polysaccharides

The starches category of carbohydrates has longer chain molecules called polysaccharides, which, like the sugar group, are broken down into glucose; however, far more effort is needed for this process which is why they are known as complex carbohydrates.

Digestion starts in the mouth with special enzymes found in saliva, then other enzymes are required during the digestive process in order to produce the final glucose molecule, which is needed for energy production.

This group of carbs includes: Starchy root vegetables (e.g. potatoes, sweet potato, cassava, parsnip, beetroot), wholegrains (corn, wild rice, barley, oats, whole wheat), pseudograins (quinoa, buckwheat, amaranth, millet), and nuts and seeds (cashews, almonds, walnuts, pumpkin seeds, sesame seeds, pine nuts).

The final important group of carbohydrates is fibre, which provides structure in the plant cell wall. Dietary fibre has different beneficial effects on health and bowel function, depending on its structure. A low fibre diet is associated with an increased risk of colon cancer, cardiovascular disease, diabetes, obesity, diverticulitis, haemorrhoids, and a range of other bowel problems.

Fibre can be broken down into three groups:

Soluble: This draws water and turns into a gellike substance within the bowel, slowing transit time and helping you feel fuller for longer. This type of fibre is found in barley, oat bran, legumes, nuts and seeds and some fruits and vegetables.

Insoluble: This is found in the outer covering of wholegrains and the skin of some vegetables. It adds bulk to the stool and helps regulate bowel function and transit time.

Resistant starch: While not traditionally thought of as fibre, resistant starch acts in similar ways. It is found in unripe bananas and cooked and cooled rice and potatoes. This type of starch resists digestion in the small intestines and is broken down by beneficial bacteria in the large bowel which produces butyrate, a short chain fatty acid which is fuel for the cells lining the bowel.

Whole vs. processed

The benefits of a diet rich in wholegrains have been studied extensively and consistently found to lower the risk of atherosclerosis, cardiovascular disease and type II diabetes by between 20-40%. While these results are impressive, we need to be clear on what wholegrains are and understand how to incorporate them into the diet.

The term ‘wholegrain’ is bandied about by food manufacturers, when in actual fact, wholegrains by definition should not be processed – which rules out food manufacturers altogether. Often wholegrains are added to a refined carbohydrate product to boost its shelf appeal, but these foods provide little of the benefit of cooking wholegrains yourself and adding them to your diet.

The structure of grains can be broken down into three distinct fractions: the germ, the bran and the starchy endosperm. Wholegrains are rich in a variety of beneficial vitamins, minerals, fats and phytochemicals which act as potent antioxidants, much of which is contained in the germ and bran parts of the grain. The bran contains the most fibre of all the grain components and is largely responsible for the digestive benefits seen with wholegrain consumption.

During conventional processing, the nutritious germ and bran are removed from the grain leaving the starchy endosperm, which is the energy-dense component of the grain. This processing increases the speed of breakdown in the digestive tract and absorption of fuel into the bloodstream, increasing its glycaemic index and reducing the health benefits.

To ensure you are getting the benefits of wholegrains add barley, whole oats, brown rice, corn, quinoa, millet, amaranth, buckwheat and freekah to your diet.

High GI vs low GI

So, while research shows the benefits of a wholegrain diet, other large studies have found that an increased intake of carbohydrates does the exact opposite, and increases the risk of cardiovascular disease.

The key lies in the ‘glycaemic index’ of the carbohydrates we eat: the higher the blood glucose response to a carbohydrate, the higher the glycaemic index.

For example, a large American study followed the diets of 75,521 women for a decade. Increases in their total glycaemic load were associated with a significantly increased risk in coronary heart disease. Interestingly, the total glycaemic load of their diet was a greater predictor of coronary heart disease than their intake of simple versus complex carbohydrates.

While foods like rice and potatoes are traditionally considered complex carbohydrates, they each have a high glycaemic index and are digested and absorbed quickly, inducing a high blood glucose response. In contrast, simple carbs like vegetables and fruit, have a lower glycaemic index and yield only a small blood glucose response. So, the take-home message is: choose low glycaemic index carbohydrates and focus on vegetables.

Sweet poison

In the last century, sugar consumption in Australia has increased astronomically. It is so ingrained in our culture that it has led to generation after generation relying on sugar to self soothe. Isn’t it ‘normal’ to reward yourself with a piece of chocolate after a hard day, or give a child a sweet treat if they fall over and hurt themselves?

Refined sugar has no nutritional value aside from pure energy, and MRI scans demonstrate its ability to impact areas of the brain associated with pleasure and reward, making it very addictive. The psychology behind sugar consumption is fascinating, however its effects on human physiology is where the real damage is done.

The increase in refined sugars in the Western diet is a major driving factor behind obesity, type II diabetes and cardiovascular disease. According to the Australian Bureau of Statistics, the message about the health risks associated with sugar consumption has been trickling through and we have reduced our intake from the dizzying highs of 1995, due largely to the success of high profile programs such as ‘I Quit Sugar’ and the Paleo movement.

Despite this success, Australians still consume way too much sugar and we have a long way to go before we meet World Health Organization’s recommendations of less than 5% of our dietary energy coming from sugar.

Thanks to the chemical wizardry of the food manufacturing sector, getting clear information on sugar consumption is difficult because there are so many hidden sugars in processed foods. These foods are often marketed to teenagers who have the highest consumption, with teenage boys estimated to consume 92g or 18 teaspoons per day.

The best way to avoid sugar is to focus on a wholefoods diet; while it may take more time in food preparation, your intake of incidental sugars from processed foods will drop dramatically.

A sugar by any other name

When reading labels, be aware that sugar masquerades under many names:

  • Brown sugar
  • Corn sweetener
  • Corn syrup
  • Dextrose
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar

Friend or foe?

So, the bottom line is, carbohydrates are not the devil that we have been led to believe. Certainly, you should be mindful of what types of carbs you consume and avoid processed carbohydrates and sugars.

Keep in mind if you have to read a label, it has had some sort of processing. Choose carbs that are as close to their natural state as you can get them.

Include a moderate amount of wholegrains, legumes, nuts and seeds in your diet along with an abundance of vegetables to reap the health benefits of carbohydrates.

Carbs: the golden rules

  1. Maximise your vegetables
  2. Choose wholegrains
  3. Enjoy low glycaemic index carbs
  4. Focus on fibre
  5. Avoid sugar

This article first appeared in Nature & Health magazine.
Download the article

Jan
14

How to make your meals more nourishing and healing

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

Dec
10

Eat to beat anxiety and stress

If you ever feel anxious, stressed and overwhelmed … you’re not alone. Sadly it has become the norm in today’s society and many people are struggling in silence. But you do not have to.

Diet plays a big role in managing anxiety, and some key nutritional deficiencies to watch out for are:

  • Magnesium. Many people are deficient in magnesium, and we actually use more of it in times of stress. Signs of magnesium deficiency are body twitches, cramps, and fatigue. Magnesium can be found in leafy greens, almonds, black beans, and avocado.
  • Zinc. This is an absolutely essential mineral for mental health. Signs of zinc deficiency are low appetite and decreased immunity. Zinc can be found in oysters, meat, poultry, legumes, nuts and seeds.
  • Vitamin B6. This vitamin is supportive of the nervous system. Signs of deficiency are tiredness and low energy. Vitamin B6 is found in fish, eggs, spinach, avocado and sweet potato.
  • Omega 3. These healthy fats are essential for the functioning of our brain and nervous system. Signs of deficiency include dry skin, insomnia, and poor concentration. Omega 3 is found in fish, nuts and seeds, and plant oils such as flaxseed oil.

It’s also important to remember that coffee, alcohol and sugar are all big contributors to anxiety, so these should be minimised.

Remember, be kind to yourself today.

Nov
05

How to rebalance your gut microbiome

We’ve known for some time that inflammation impacts brain health. Studies have shown that people with major inflammatory conditions such as autoimmune disease or infections, are significantly more likely to develop depression or suffer from cognitive decline. Patients with inflammatory bowel disease, for example, have a two-fold risk of anxiety and depression.

READ: How your gut microbiome affects your mental health

There’s even evidence that anti-inflammatory medicines can help in the treatment of depression. However, inflammation caused by leaky gut is a much more subtle process and we may not associate gut problems with brain health. The effects of inflammation on the brain are so profound it can change they way the neurons function and even cause certain areas of the brain to shrink over time.

Studies have found a region of the brain called the hippocampus, which is responsible for emotions, learning and memory, is smaller in people who have suffered long-term depression, and this loss of neurons is thought to due to inflammation.

Interestingly, this area returns to a normal size in people who have recovered from depression.

The foundations of a healthy gut and brain lie in a fibre-rich, wholefood diet, and long-term dietary change is needed to ensure a healthy microbiome is established and maintained. The bacteria in the gut act like a specialist workforce helping us break down food; the more diverse your diet, the more diverse your microbiome will be. Remember, we are not just feeding ourselves; we are also feeding our inner zoo.

Choose foods that are as close to their natural form as possible; if you can recognise it, then your bacteria will as well. Avoid processed and prepackaged foods, as these contain additives that will slow microbiome repair.

Organic food is ideal: going organic even for one month will make a big difference, as it will reduce your exposure to herbicides and pesticides that damage the microbiome.

A high vegetable intake will provide natural fibres to encourage bacterial growth and vitamins, minerals and antioxidants to promote gut health. Aim for between six to nine cups of vegetables per day.

Fermented foods such as kimchi and sauerkraut can be introduced in small amounts initially and increased over time to provide the gut with friendly bacteria.

Avoid unhealthy fats, such as processed seed oils, and stick to coconut, olive, and avocado oils. Lots of oily fish in the diet, such as salmon, sardines and mackerel will provide anti-inflammatory benefits.

Mineral-rich bone broth can be easily made at home and is an ideal food to promote a healthy gut.

Small amounts of whole grains should be used. Brown rice, corn or some of the seed-based alternatives like quinoa, buckwheat, millet and amaranth are good choices. Avoid all grains containing gluten.

It’s likely that future treatment of neurological conditions and mental health problems will involve improving nutrition to balance the microbiome, address leaky gut and reduce inflammation.

If you would like to improve your gut-brain health, many naturopaths, nutritionists and functional medicine doctors are specialising in this area and microbiome testing is now easy to access in Australia. Book an appointment with one of our practitioners at Bondi Health and Wellness today.

Prebiotic foods

These help to provide the microbiome with beneficial fibres to ensure healthy gut diversity. If you have a sensitive gut, introduce prebiotic foods to the diet slowly.

Vegetables: Jerusalem artichoke, garlic, onion, leek, shallots, spring onion, asparagus, beetroot, fennel, green peas, snow peas, sweet corn, Savoy cabbage

Fruit: Lady finger bananas, custard apples, nectarines, white peaches, persimmons, tamarillo, watermelon, rambutan, grapefruit, pomegranate

Legumes: Chickpeas, lentils, red kidney beans

Nuts: Almonds, cashews, pistachios

READ: How your gut microbiome affects your mental health

Oct
22

What type of fasting is best?

Research shows fasting can change our biochemistry, reduce inflammation, protect metabolic, cardiovascular and neurological health, assist in managing autoimmune diseases, mental health, neurodegenerative diseases and digestive health, while significantly enhancing longevity.

But which type of fasting is the best?

Read More

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