Ultra-Processed foods are making us sick and no one cares

It's completely normal to eat ultra-processed foods. Despite mounting evidence these foods are dire for our community health, none of the major food producers in Australia, or the world for that matter, are making changes, and there's little in the way of government support to educate Australians on making better choices.

An ultra-processed food often resembles a natural product but on closer inspection it contains substances that have been extracted from foods. They have ingredients that are synthesised and not available to the home cook. Things like hydrolysed protein, gluten, invert sugars or additives and flavour enhancers. Have a look at the ingredients list on your packaged products; If you see ingredients you can't put in your pantry, you can classify it as ultra processed. These are different from traditional processed foods which include foods like cheese and sausages. These come from natural foods but have have been prepared with ingredients like oils, fats, sugars or salt. A whole food (not processed) comes directly from a plant or animal source and is not processed or prepared only with other ingredients that come from nature.

I'm a big believer in the bodies ability to heal itself and overcome adversity. Sure we can handle some of these foods, weekly, possibly daily in small amounts. It's not like we can NEVER eat them. Truthfully we've been eating these foods for years and we're ok, aren't we? Perhaps not.

A study gave one group of people access to a wholefood unprocessed diet, and another group access to only ultra processed foods. They were permitted to eat unrestricted, using their autonomy to decide when they were satisfied. The group that ate ultra processed foods consumed an additional 500 calories a day, while reporting the same level of satiety. Even more alarmingly, other research has shown that a diet high in ultra-processed foods lends itself to the development of a gut environment that favours the wrong kinds of microbes which produce a myriad of inflammatory disease. In other words, bad, disease causing gut bacteria flourish on an ultra-processed diet.

It is clear, over time, an ultra-processed diet will inevitably lead to weight gain . And while there's nothing wrong with a bit of meat on the bones, the low fibre and low nutritional value of a ultra-processed diet, coupled with the increased inflammation associated with obesity leads to a frightening list of illnesses including heart disease, dyslipedemia, diabetes, metabolic syndrome, gastrointestinal illnesses and an assortment of cancers.

These are the salty, sugary fatty foods which are chemically formulated to be hyper-palatable and keep you reaching for more. This stuff is addictive. Ultra processed foods train you to eat more and more. Our children are learning how to eat on this stuff. Their little brains are developing neuronal pathways that prefer synthetic foods.

Kids are among the biggest consumers of ultra-processed foods. I'm guilty of feeding it to my fussy eaters also. Packaged breads, cereals and snacks for kids are amongst the biggest contenders. And actually, in high income countries, such as the US, UK and Australia, ultra-processed foods make up more than 50% of calories for the average person. That's scary. And we are not really to blame. The powerful marketing, high availability, cheap (often subsidised) prices and palatable nature of ultra-processed foods make them truly hard to avoid. Many are marketed as healthy, when they’re really not. Some are worse than others. Packaged bread, for example is ultra processed. A couple of slices of wholemeal toast amongst a diet of mostly natural foods is not as harmful as sugary, salty and fatty snacks morning noon and night. And conversely flour is considered an unprocessed food, but foods made of refined flour cause your blood sugar to rise steeply, and when on repeat day in day out, elevated blood sugars drive inflammation and disease. It is wholly possible to eat unhealthily on natural foods by baking flour, sugars and lots of fats together and consuming it all too frequently.

I'm not trying to guilt you into throwing out all the food in pantry. I am encouraging you to fight back one snack at a time with mindfulness. Choose to add in more natural foods, thereby crowding out foods that are not so wholesome. Endeavour to make meals from scratch in your own home. Teach your kids to cook. It takes a bit more planning but the rewards are delicious. What you eliminate from your diet is going to create the biggest gains for your health in the long term. Your body will thank you for it.

References

Fardet, A (2016) Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods.  7, 2338–2346.

Monteiro et al (2019) Ultra processed foods; What they are and how to identify them. Public Health Nutrition. Cambridge University Press

Hormonal ...and a new puppy

It's common knowledge that throughout modern history women have had a bad rap for being hysterical and hormonal. Unable to reason or or have valid opinions as we are at the mercy of our monthly cycles (eye roll).

A lot of the feminist activism of the last 150 years or so has been aimed at squashing these rumours. Of deleting any differences between men and women.

Although there is no scientific fact behind the hysterical female stereotype, emerging science demonstrates that there are differences between the sexes and these are brilliant and should be celebrated.

I personally notice my hormones have a major influence on my feelings and decisions, strongly linked to survival. Like the time I was 40 wks pregnant on my due date and going for a long walk along the rocky oceanside hoping to induce labour. I instinctually had a need to find a cave and settle in to give birth. Of course I was to be birthing in a hospital, but still, my instinct, my lizard brain, was telling me to find private shelter.

Or as a breastfeeding mother, I sensed if anyone messed with me or my baby I was ready to viciously go for the jugular. This is the mama bear response, well documented to be associated with the oxytocin that breastfeeding produces. Luckily it never came to that.

But back to present day.

I had been clucky for a pup, cooing over other peoples dogs for months. The prospect of a pup had been out of the question. I wasn't sure where to find one. We had been in a rental while we renovated with no pets allowed. Andy and I had a very special border collie named Jim who had passed of old age in 2018, when our kids were still babies. I wrote about him and the grief of losing him here. It hadn't been practical to get a dog.

And then, out of nowhere one Sunday morning, I pulled an oracle card; Animal Soul Friends. My oracle readings are always spot on, but this one threw me a bit. I read the message and completed the attached healing process, all the while with a question at the back of my mind, what did this have to do with my life? I then pulled another card. Angel Raphael, healer of hearts. 

It was hours later that it occurred to me that right now was the perfect time for a new pup. I've been living in Yallingup these last couple of months and working from home. We were about to start summer holidays and it was looking like I'd be staying here until March or April rather than January/February like originally planned. Now is the perfect time for me to get a puppy.

I started looking. My husband wasn't keen on the idea so I put it out of my head, but I could not stop looking. I mean obsessively looking. I would sit at my computer with a few tasks in mind and end up looking for dogs. Researching what breed would suit us best, our backyard is much smaller now after extending our house, the pup needed to be small.  I contacted breeders with poodles, lhasa apso dogs and maltese crosses. Being in a country area, they were all hours drive away and difficult to check out. After a day or two of this I decided a Miniature Schnauzer would be a good fit. I found a breeder who had a 4 - 6 month waitlist. That's ok, I told her, and went back to my work. But still that niggling feeling, I found myself searching still. And then found a website that is purely for registered breeders, and found two miniature schnauzer pups just 9 weeks old and ready to go in Busselton, just 25 minutes up the road. The only dogs available close by and the exact breed I was looking for.

I rang and asked to come check them out with the kids after pick up. Sure, no problem.

'We're just looking at the puppies' I told the kids. At the time I was telling myself I would not be buying a dog. I was just looking, because my need to be near a puppy was just so great at the time.

There were two sweet little pups. One with a green ribbon around his neck and the other with a pink. The pink was very laid back and independent and didn't seem much interested in the kids or playing with her brothers and sisters. The green one was curious and playful and he followed the breeder around with his head adorably cocked to the side.

We left. The breeder wanted me to take him straight away but I did not. I wasn't ready, I had no equipment. He needed a crate and food. I was only supposed to be looking. I needed to think about this.

I woke up yearning for that little green-ribboned puppy in my heart. Feeling it deeply like an ache. John John, My 5 yr old, climbed into my bed for a cuddle like he does every morning, "Mummy" he said “I really want a puppy.” He was yearning too.

Me too, sweetheart. All the guidance and signs were telling me to take the plunge and get the pup.

It was arranged. He was a divine disruption. It caused drama, my mother in law was not too happy about a pup being in her holiday house, my husband was worried about his mother and the ongoing responsibility of a dog. I knew everyone would come around. This house has had puppies before.

The puppy was ridiculously precious and cute, asleep in my lap. I named him Raphy after Archangel Raphael. The green ribbon, Raphaels colour, and the oracle card immediately following the Animal Soul friends card, seemed like it was meant to be. I felt I was following divine instruction. But I started to doubt myself. Had i made the right decision? He is a major responsibility. Am I a drama addict? Are my family drama addicts? Everything had been going so well and then I went and threw a bitey chewy little puppy into the mix. Everything worthwhile is hard work, I told my husband...and myself.

And then I ovulated. I had been coming up to ovulation the week of obsessively searching for and procuring a baby. A baby dog. Was this decision hormonal? Now my youngest is 5 (about to be 6) but I am still of childrearing years, did I just need a baby in my arms? A baby to care for?  You can treat dogs like babies for their entire lives. Especially small, very cute ones.  Was this dog my baby replacement? Yes. Yes he was.

The dust has settled now. It needed to settle. It took a month, but everyone is happy. Especially me, with my dog, I am overflowing with love and gratitude for this sweet little fur angel. I can't believe how lucky I am.

The decision to have...I mean ... adopt... this puppy may well have been hormonally influenced but it is a decision that brings colossal love and joy for my family and for him, for Raphy. That sweet animal benefits so much from our love. My children will grow up with him as their companion. Heading out for walks with the kids and the dog feels so right, and so relaxing. I've met many friendly faces in the neighbourhood because we have him in our lives. He is a connector, a healer, a lover and a very cuddly little comedian.

Our hormones evolved to enhance our lives and ensure our survival. Hormones bring love into our lives in the form of children and connection....and puppies. Being influenced by healthy hormones is not a bad thing.

On the other hand...Hormones that are not so balanced, or not so healthy and are wrecking havoc .... well that's all too common and can feel like a very bad thing. It's also a whole lot of other blogs. Naturopathic medicine has the tools to bring you back into your glorious radiant self, so please make an appointment with me to welcome in a better functioning version of you.

Kids, Stress and ADHD

If you, your child, or someone you love has been diagnosed with ADHD, you will be familiar with the memory problems, anxious thoughts, difficulty concentrating, agitation, moodiness and irritability.

These are also signs of stress in (apparently) neuro-typical individuals. Children with ADHD particularly are more prone to stress than other kids which can compound symptoms, making symptoms worse and increasing stress further still. This is because executive function is located in our prefrontal cortex, which is especially vulnerable to the elevation of brain chemicals caused by stress. The prefrontal cortex matures later in childhood. This maturity is delayed in kids with ADHD. In short, stress makes ADHD worse.

Reducing stressors is an absolute must for all beings, but especially our neuro-divergent loved ones, particularly our children. Spending time in nature with our feet in the grass or sand. Fun and laughter. Interaction with friends and family. Daily exercise in the sunshine. Avoiding processed foods, artificial colours and flavourings and prioritising good sleep are essential for healthy brain function and development.

This is where adaptogenic herbs can gently help reduce stress response and improve cognition, memory and learning. Depending on the individual, there are a range of nutraceuticals that also show good results in improving ADHD symptoms. You can read about some of these here. It’s pertinent to note that there are a range of pathologies and intolerances that contribute to ADHD, or that may exist as a co-morbidities to ADHD, and taking a bottle of vitamins off the shelf may include ingredients that elevate symptoms rather than calm them.

Natural medicine is effective at improving ADHD symptoms. If you’d like to explore the options available to you please book an appointment. Through Wild Grace Health you can access extensive testing and a full health assessment to determine a personalised treatment plan for you.

Brain fog...?

Is it just you or is your brain not as smart as it used to be? It's probably not your fault, constant stress can actually negatively impact the effectiveness of your brain function. The good news is that you can do something about it. 

A sense of uncertainty, lack of information and a loss of control - the kind of factors we find ourselves in amidst a pandemic (but also many other life events) create raised cortisol levels and thereby an increased stress response. 

High levels of cortisol in the brain impact neuronal function, cause a reduction in learning ability,  and atrophy of the hippocampus, the area of the brain responsible for memory. 

As you are exposed to stressors,  your body makes more and more cortisol, stress and uncertainty continue. You start to notice issues with memory, concentration and a reduction in productivity. This creates more stress and the cycle repeats itself. 

So what can you do?

Allow yourself to de stress. This may mean asking for help and assistance, true rest, mindfulness practice, fun and socialisation, connection, exercise, earthing  (time in nature), laughter. 

Eat in a way that is truly nourishing for your body and soul.

Iron deficiency can be a factor in cognitive impairment so please  look at this iron deficiency quiz and ask your doc to check your levels. 

Magnesium is also essential to good brain biochemistry and adequate magnesium levels have been associated with a reduction in depressive scores in many different cohorts, such as bi-polar individuals, pregnant women, and the elderly.... just to name a few. An Australian population study connected a high dietary magnesium intake with a significantly reduced risk of developing cognitive impairment. Low magnesium intakes are also correlated with increased risk of mood disorders. Leafy greens are excellent sources of magnesium, as is dark chocolate,  use himilayan pink salt on your food, take epsom salt baths. Supplementation is often indicated.

And then, of course, there's plant medicines. Some of my favourite herbs to boost your brain function include Bacopa, Korean Ginseng, Gotu Kola, Rhodiola, Gingko and Rosemary. All of these have shown improvements in cognition and/or memory when researched.  Herbal prescriptions vary greatly depending on the individual however and may also be contraindicated with any medications you may be taking so please book in for a consult to get the best out of your herbs. 

There are always things you can do to make yourself feel better. Come see me in clinic and together we can figure out a course of action. 

The Covid Diaries - a naturopaths experience of Covid with kids in Perth

Monday 7 March 

Day 1

We were finishing up the long-weekend down south. I sat on the beach in Yallingup as the kids played with their cousins in water the colour of a fluorite crystal.

John John had been sniffling with itchy eyes and had a few sneezing fits but otherwise we were all fine. 

Tuesday 8 March

Day 2

On Monday night Evie had a sniffle and when she came to me with a sore throat Tuesday morning I thought we'd better do a RAT test before sending her off to school. 

It was the day I was going to be moving into my own healing space, a goal that had been years in the making. I just had a feeling though that the planets weren't quite aligned. 

So with this perceived blockage smothering all that lay ahead of me that day, I was both surprised and not surprised at all when Evie returned a positive Covid test.

Hmm, Andy did one which came up negative. We did Evie again just in case it was a false positive, as an acquaintance of mine had experienced several weeks earlier. Another positive. I was feeling a bit foggy with hints of a cold myself. 

Lining up for a covid test in the car, in the heat, the air con and radio blasting. My throat sore ,my head getting heavier.  

I was grateful I'd already been taking licorice and korean ginseng in my herbal tincture for their anti-viral and immune enhancing properties. Making up a medicine tea for this situation I look longingly at my yarrow jar which is completely empty. How wonderful some yarrow would be right now for dispersing the heat I feel in the back of my throat. I blend together rosemary, sage, licorice root, eyebright and elderflower. 

Wednesday 9 March

Day 3

Receiving my positive result via text message as I lay propped in bed the next morning, scrolling my phone. 

I made up an acute coronavirus blend personalised for my needs. Licorice, baical skullcap, nigella, kudzu, korean ginseng, wild yam. All of these herbs are active against coronavirus infection but Wild Yam, for the aches and pains.

A friend drops off some fresh ginger so I can grate it into my herbal tea. 

WE also had a zinc and c powder every four hours. We topped up our vitamin d. Lactobacillus rhamnosis also seems to show some benefit so we took our probiotic as well.

We’d been staying with the kids Grandmother over the weekend, she's in her 80's. The kids played with their cousins extensively.  The cousins were sniffling. Who else have we infected with this thing. Feelings of guilt. Evies' and Andys' positive result came a few hours later. John John, my 5 year old tornado, was negative. He was doing flips off my bedhead as I lay there feeling disgusting. A mountain of groceries were delivered and I had to organise the fridge and put everything away as well as make dinner and all the regualar clean up that goes with parenting and living in general. It was hard. 

Day 4

Thursday 10 March

I had a nasty cold. There was lots of heat and mucous in the back of my throat and sinuses. There were aches all over my body.  I wasn't coughing but I was in and out of fever. 

On thursday morning the pain was so bad I had some panadol which gave me immense relief. But there was a new kind of pain, the familiar pain of shingles in my side, a feeling I recognised instantly from several years earlier. Please no,  I made a telehealth appointment immediately. Had the doctor prescribe the shingles anti-viral and the 'good' codrals. Had a friend pick it up.

The kids were in perfect health, tearing up the place. “Mummy you’re too hot 🥵!” Said my little one when he cuddled me.  I needed to cook and clean and parent and mother of course. The codral helped me through the evening and have a restful sleep at night. 

Friday 11 March.

Day 5

Wow, I felt so much better. I'd been taking my herbs. I'd started the anti-viral, the aches were gone, as was any trace of that shingles feeling. No need for a panadol today or even a codral. My sniffles had dried up considerably. I was on the mend. Andy spends a lot of the day working from home in the back studio. The kids watch tv, fight, play. scream. play. fight, and have lots and lots of cuddles. Evie loses a front tooth and now has a big gaping gap. She is immensely excited about it and keeps asking how much the tooth fairy pays for front teeth. 

I order some flowers to brighten up our space, impatient for them to be delivered the next day. 

Saturday 12 March

Day 6

I open my eyes to the swing of our iron gate and a light knock on the door as I lay in bed still. The flowers had arrived. They were magnificent.

I'm still taking it easy But feeling 100 % more energetic. This was so much better. I become acutely aware that we have way too much stuff as I seem to be spending a lot of time straightening everything up and trying to coerce the kids to help me. We need to find a rental property as our renovation plans are finally approved and it's looking like we'll be moving out in a month. A friend goes and checks out a property on our behalf, face-timing a walk through for us. 

I bake peanut butter cookies with the kids. The keto plans will have to wait. 

Sunday 13 March

Day 7

IT's interesting how the universe has given me all this time off. First with the tear in my calf muscle and now this. I feel like I can get back to business. I'm ready to move forward. Hanging to get my health back. The flowers sit on the kitchen table softening  and uplifting the space and my mood each time I catch a glimpse of them.

This concentrated time of family feels really nice. I don't mind being with my kids and my husband 24/7. They are so loved and cared for.  It feels solid and safe, everyone being together. The children are being  affectionate and sweet and Andy seems well rested.  We have lots of play fights and tickles and laughs. "Mummy I love you more than anything" says my little 5 year old so sincerely and he really is the sweetest thing. 

We decide the peanut butter cookies would be better with dark chocolate smothered all over them. We melt some down and pour it over. 

Monday 14 March

Day 8

Trying to limit television for the kids while getting some work done and also keeping my sanity  means sometimes ignoring my kids arguing and trouble, just letting them work it out by themselves.  Evie goes through the drawers of our tv cabinet and pulls out an ancient DVD of Barbie Fairytopia obtained at a garage sale years ago. The dvd wasn't actually in the case but she turns on the tv and manages to find the exact program on one of the streaming platforms. John John hears the tv is on and comes running. He disintegrates into tantrum however when he sees it's barbie fairies and begs to watch something 'we both like'. He comes to me and puts his chubby hands on my face and pleads for me to change the program. I tell him to let Evie watch the fairies and he can choose something next. He's upset about this though and continues his tantrums. I go back to whatever I was doing on my computer. Next thing John John has picked up the dvd case, lying on the lounge room floor and throws it at Evie. It misses and hits the TV screen, creating a spider web like crack. The TV was messed up. That's the third broken tv in about 4 years.  A dark vapour falls over the house. Andy tells the kids he's not buying another tv. 

I was upset for a few hours. Not only at the expense of replacing the TV yet again in this time of renovations when every dollar counts, and not only because I would miss TV personally, which I would, but because this incident shows how quickly things can go wrong. How accidents can cause irreparable damage that can't ever be reversed. How impulsive behaviour can be fatal. how precious and fragile life is. 

Today it was a TV he broke but what if next time he breaks himself? I went over the moments before the incident and asked myself what ifs. what if I'd responded differently when he held my face in his little hands and begged to watch something else, this was his way of telling me he wasn't coping with the situation. Now it was too late. 

One of the more prominent roses from the arrangement looks at me with her petals creating an almost perfect spiral, reminding me of the nature of life. 

Tuesday 15 March

Day 9

It's the last 'official' day of isolation but I'm feeling a bit deflated today as we still have symptoms of covid. My sore throat has returned. Tomorrow we are supposed to be free but not if this residual slight snotty nose and sore throat remain. It feels like this virus is like four colds in one. I introduce thyme into my blend. I gargle my tea with lots ginger. The tea seems to be helping the most.  Evie picks some yellow roses from the garden and places them next to the flowers from the florist, our floral installation is growing. 

Wednesday 16 March

Day 10

We decide to stay in isolation as we are not yet completely better but my spirits are up because today many exciting things may happen. We may get the final set of house plans for our reno, we may get an offer of a rental we're hoping to secure. The kids are really getting over it now and are begging to go back to school. My sore throat is gone but I'm still blowing my nose when I get up in the morning. By the evening we decide we're probably good enough to emerge from isolation into the world again. 

Thursday 17 March

Day 11

That's better. i go outside and check my car which had been parked around the corner and out of view for the whole week. It was ok. The kids put on their school uniforms and help make their lunches. They're ready for school half an hour early. Andy and I still want to take it easy. We head to the beach and I move my furniture - still in boxes - into my herbal healing clinic to be assembled the next day. I order an A-Frame sign for the street and some business cards. We're offered the rental property we applied for. The kids spend the afternoon playing with friends at the park. Freedom. 

Telehealth consults are available for anyone who needs some herbal support through Covid, and all mail orders are delivered express. 20 minute immune appointments are available for acute illnesses (like Covid). Please book through this link.

Long-Covid Recovery Case Study

Herbal insight and rationale for selections in a herbal blend designed to assist Long Covid Recovery 

The beauty of herbal medicine is that treatment is individualised for the client. This is by no means and exhaustive or definitive list of herbs that may be helpful for recovery from a lingering illness, but merely the herbs that were appropriate for this client at this time.

Patient is 33 yrs old male. Fit and no history of any other medical conditions. Has a healthy diet. Tested positive for SARS Cov 2 one month ago. Had cold like symptoms with cough for a few days and found was relatively asymptomatic except for fatigue which persisted.  Is now well enough to work from home but can’t complete any exercise. Is fatigued on a walk around the block. 

 The herbs in recovery tincture are

Dan Shen, Licorice, Cats Claw, Kudzu, Siberian Ginseng

 Rationale:

Dan Shen has an affinity for the heart and circulatory system. It's anti-fibrotic and antiplatelet, meaning it prevents scarring and clotting. The spike proteins in Covid adhere to ACE2 receptors which are featured in many major organs such as the lung, heart, kidneys, and reproductive organs. Once Covid attaches to those ACE2 receptors, the body produces an inflammatory response. Theoretically, reducing inflammation systemically should help improve energy. 

 Cats Claw from the amazon rainforest, also known as 'the vine of life' is traditionally used for chronic infection, convalescence and immune deficiency. Considering this clients  ongoing fatigue, Cats Claw and is well indicated for his symptoms.. Research indicates Cats claw not only blocks covid from adhering to your ACE2 receptors, it also binds to the spike proteins on the virus itself, thereby reducing viral damage. 

 Licorice has lots of research and many actions, the most relevant to this case are that it is adaptogen, adrenal restorative and anti-viral. It's also particularly good for respiratory viruses. 

 Kudzu is also an anti-viral, anti-inflammatory indicated for SARS with an affinity for blood pressure and heart function. It disperses illness from peripheral limbs, and has long been used to drive the measles rash out of the body. This speaks to a potential for kudzu to drive other viruses out of the body and is well worth a try. Additionally, kudzu is an all-round superfood, packed with all kinds of beneficial anti-cancer phytochemicals that do you well, such as daizin, daidzin and puerarin. 

 Siberian Ginseng is an incredible adaptogen indicated for chronic illness, fatigue, and stress. It helps restore mental and physical capacity when recovering from illness. It’s been shown in research to increase stamina by up to 70% 

 I also added in an energetic dose of Wild Yam, as intuitively this one was coming up strongly for the client. It helps relieve muscle cramping especially if the cramping is secondary to other inflammation in the body. Emotionally Wild Yam helps to help one be bend and flow, to be less rigid, and to let go. 

 Dose: Take 7.5ml twice daily. It's a good idea to pour yourself about a third of a cup of water, and pour your measure in to take it. Have it with breakfast and dinner.

Medicine Tea

Herbs are perhaps most pleasantly consumed in tea form. I feel teas are highly under-utilised in the modern practice of herbal medicine. 

This patient’s tea contained Chamomile, which is anti-inflammatory, soothing and relaxing. Rosemary, high in quercetin and also highly nutritive and anti-oxidant, as is Sage. Licorice works both as an adaptogen and an anti-viral, nourishing the adrenals as mentioned above, and Elderflower, which is traditionally indicated for catarrhal symptoms such as you get in a cold. Elder is a delicious, beautiful, nurturing plant. 

 Dose: Take a dessertspoon of tea leaves and steep in a tea pot for 10 minutes at least. To steep is to let the leaves sit in hot water. Have your tea at least twice a day. If you prefer you could make up a litre of tea in the evening, infuse the tea all night and the next day, putting it in the fridge and adding ice cubes to consume cold. 

 I recommended the client add grated, fresh, ginger to the tea leaves before pouring hot water into the pot, as this will bring additional circulatory stimulant and anti-viral benefits. Ginger only works as an anti-viral when it's fresh. 

 Nutritional Supplements: 

Ideally, I would prescribe a Vitamin C and zinc combination product that contains quercetin as a cofactor. But all the products like that are sold out nationally due to demand. 

 Instead I’ve prescribed a good quality Zinc and C powder. The client could choose to take additional quercetin in a separate pill (most of which is also sold out, probably all) but I think concentrating on getting quercetin in the diet will be just as effective.  

 Within the herbs prescribed, The rosemary and sage definitely contain quercetin, and no doubt a few more of these herbs do as well. Taking your herbs will boost your intake. Quercetin is important because it acts as an ionophore, a 'doorway' for zinc into infected cells . Once in the cell the zinc stops any viral replication. Aside from this, zinc will do many more things for your recovery and will be beneficial for many reasons. 

 Also prescribed Vitamin D. Good levels of vitamin D have been associated with better outcomes in SARS COV 2 infection. 

Three weeks later: Client had noticed improvement in energy levels, cognition and fitness.

Six weeks after initial prescription: Client admitted to forgetting to take supplements most of the time but felt mostly recovered and didn't feel like he needed them anymore.

We have some wonderful plant medicines available that do wonders for your health. Telehealth consults with me are available online, and in-person consults are available in South Fremantle, including short consults for acute illness. Herbs and supplements are posted express. Please click this link to book.

19 tips for good sleep

 If you need to be woken up in the morning – either by an alarm clock or by another person, then you’re not getting enough sleep. Many of my naturopath and massage clients report they have trouble sleeping. You can give yourself a better chance of a good night by following your body’s natural rhythms and these guidelines. .

 Below I’ve listed nineteen - yes that’s NINETEEN - things you can do to improve your sleep at night.

1: Get out of bed at the same time each day.

Have a regular time of getting up out of bed. Regardless of what time you were in bed the night before get up at the same time each day. 

2. Don’t lay in bed worrying.

Avoid lying in bed for long amounts of time worrying about sleeping. If you’ve been in bed for more than 30 minutes – or what feels like 30 minutes and your worried about sleeping – get up and go do something else in dim light (a few yoga stretches are ideal here) and then go back to bed when you’re sleepy. 

3. Cut your day naps.

Avoid napping during the day – limit to a 20 minute powernap in the afternoon if necessary. 

 4. Get some sunshine.

Spend time outside in natural light during the day 

 5. Lay off irritants.

Avoid eating foods that may interrupt sleep such as acidic citrus, wine, beer or fatty foods that may cause indigestion. 

 6. Go natural.

Avoid Bright light exposure late in the evening, particularly blue light from electronic device screens. Turn off your devices at least half an hour and ideally an hour before bed. Sorry, no more scrolling your phone in the middle of the night. 

 7. Wind down

Avoid big heavy meals or sweaty workouts in the three hours before bed as the can be stimulating for your body and brain.

 8. Be in the dark.

Make your room as dark as possible – remove all sources of light, such as digital clocks and the little lights that might be admitted from electronic equipment such as stereos or laptop charging plugs. This is because light interrupts your production of melatonin, the sleep hormone.

 9. Get comfy.

Use a comfortable mattress and pillow for comfort and support

 10. Don’t work in your bedroom.

Reserve your bedroom for sleeping and making love 

 11. No problem solving

Avoid thinking about troubling issues before bed. Allocate time earlier in the evening or day to worry and problem solve 

 12. Lay off the stimulants.

Eliminate all stimulants such as caffeine, sugar, soft drinks and nicotine, completely if possible but particularly after 3pm 

 13. Avoid alcohol

Reduce or eliminate alcohol – even one glass of wine interferes with healthy sleep and you wake feeling tired. 

 14. Avoid illicit drugs

Avoid illicit drugs – these mess with you and your sleep 

 15. Try and keep pets out of the bedroom .

Avoid having pets in the bedroom, and children (joke!). This is a tough one, obviously this comes down to personal choice and many of us choose to sacrifice good sleep in order to make our loved ones feel secure. The kids may take a few years to grow up and forgo their midnight cuddles, but if you can at least make a special sleeping space for your pets that’s not on your head, your health will be better for it.

16. Drink sleepy herbs

Try drinking a herbal tea before bed. Chamomile is wonderful, so is lavender, passionflower, lemon balm and oat straw. I’ve put all these gorgeous sleepy herbs in a delicious Sleep Tea blend, available in the Wild Grace Tea Shop.  

17. Have a Bath

Have a warm bath before bed – extra points for placing Epsom or magnesium salts in the bath, lavender essential oil is wonderful for inducing sleep also.

 18. Get the temperature right.

19 degrees celsius is the optimal temperature for good sleeping.

 19. Create a routine

Create a bedtime routine for yourself: Set aside 30 – 60 minutes for winding down with a bath, self massage, breathwork, yoga, a meditation and listening to sleepy music. Spotify have some great playlists. 

Lipoedema - the disease of ladies with large legs

I’ve had big legs since I was a child

Although the condition was first described in medical journals in 1941, and it's estimated up to one in 11 women suffer from this disease, it doesn't feature as a part of most medical curriculums. Most doctors are unfamiliar with it.  

In fact, doctors are so unaware of this diagnosis, it's frequently misdiagnosed as obesity or lymphodema and therefore, the debilitating symptoms aren’t addressed.  Symptoms include pain on movement and exercise, swelling and heaviness, fatigue, lower resting metabolic rate, easy weight gain and body fat that doesn't respond to diet and exercise. 

Rather than believed, these women feel fat shamed by their doctors, who diagnose obesity due to diet and lifestyle, when research shows lipoedema fat does not respond to diet and exercise. Although obesity does frequently appear with lipoedema, they are different conditions. 

 The oversight of this condition is classic example of how women have not been believed and ignored by the medical field.

 Lipoedema fat cells behave differently to regular fat cells. It occurs almost exclusively in women, though has been observed in some men that have higher than usual feminine hormone profile. The lipoedema fat cells are prone to inflammation, and are less effective at lymphatic drainage. The disease is thought to be a connective tissue disorder, and is most likely genetic. The fat cells grow symmetrically on either side but disproportionately in the top and bottom halves. These women have big legs, and proportionately small waists. Their skin is very soft and spongy creating a more dimpled appearance. As the disease progresses lumps and bumps of fat can usually be felt, like pearls or peas under the skin. In its most extreme stages, the legs are disfigured with undulating overhangs of fat protruding out over the hips, thighs and knees. The fat is painful when pressed, or with movement and walking. Hypermobility of joints is also associated with lipoedema. This leads to joint pain, arthritis and other mobility issues. Often the lack of mobility leads to further weight gain, and the disease gets worse and worse. In the later stages these women often don't fit into clothes off the rack due to disproportion. Psychological distress is a large side effect of the illness, with women feeling embarrassment, rejection and shame. 

Usually, lipoedema begins with a large bum and hips and makes its way down the legs until the legs are columnar in appearance, or like sausages. Some women have it all the way to the ankles from a young age. Lipoedema will appear in the upper arms as well, particularly as the women age. Its onset is associated with hormonal events, and usually appears at puberty, and often worsens with pregnancy and menopause. 

Women with lipoedema can lose normal fat with diet and exercise, and so they do lose weight, but the lipoedema fat remains and disproportion is persistent.

 An anti-inflammatory diet, exercise, lymphatic drainage massage and wearing compression tights can help reduce pain and swelling, and prevent or slow progression of the disease. The only way to get rid of the inflammatory lipoedema fat is to remove it surgically with tumescent liposuction. 

Research has found that liposuction significantly reduces lipoedema associated pain, enhances movement, quality of life, physical appearance and mental wellbeing. 

Currently liposuction for lipoedema is not recognised by medicare, or covered by any health insurance within Australia. The Lipoedema Australia* organisation are campaigning to have this illness recognised for what it is, but until then, unless able to afford the significant costs of liposuction, and with so little knowledge amongst doctors, affected women continue to suffer without support. 

There is hope

A recent trial of women on a low carbohydrate, Mediterranean style diet had good results with wellbeing, reduced symptoms of pain, and successfully lost weight over a four week period.

The women concentrated on seasonal fruit and vegetables, wholegrains, nuts, legumes and olive oil and small amounts of animal protein. 

 All alcohol, most saturated fats, sugary foods, and processed foods and meats were avoided. 

A focus on not gaining weight is important, but this isn’t as dire as it sounds. 

Consuming an anti-inflammatory diet such as the one described above, making sure you get fresh air, movement and exercise, and investing in some compression tights can go a long way to reducing symptoms. 

A high anti-oxidant, anti-inflammatory diet, with minimal alcohol and processed sugars does wonders for lipoedema and general wellbeing.

I’ve had my own journey with this condition which I will be sharing more of in the weeks to come as well as sharing naturopathic treatment options. 

 If you suspect you may suffer from lipoedema and would like support, book in for a naturopathic consult and together we can figure out the best way forward. 

References

Herbst K (2012), Rare adipose disorders masquerading as obesity, ACTA Pharmacologica Sineca, 

Di Renzo, L. et al. (2021) ‘Potential effects of a modified mediterranean diet on body composition in lipoedema’, Nutrients, 13(2), pp. 1–19. doi: 10.3390/nu13020358.

Torre, Y. S. D. La et al. (2018) ‘Lipedema: Friend and foe’, Hormone Molecular Biology and Clinical Investigation, 33(1). doi: 10.1515/hmbci-2017-0076.

*wwwlipoedemaaustralia.com.au

Should you become Vego to enhance your fertility? Maybe

Ovulatory infertility accounts for about 25% of all infertility cases. This is when ovulation fails to occur or occurs irregularly and is most common in women experiencing Polycystic Ovarian Syndrome aka PCOS.  A 2008 study* that followed 18555 women over 8 years found that the more meat in the diet, the greater the incidence of ovulatory infertility. And further, women who ate mainly vegetarian sources of protein where half as likely to have fertility issues as their meat eating counterparts. The authors concluded that focusing on mainly vegetarian sources of protein may enhance fertility. 

 I don’t think we should use this as a basis to completely toss all animal meats during preconception for most people. Organic, grass fed meat is an excellent source of essential minerals and fats that you need when making a baby, and traditional chinese medicine recommends building the blood with animal meats when wanting to conceive - albeit meat was much rarer for most of the world’s population in the past due to expense and availability, and so wasn’t consumed every day and at most meals, like it commonly is nowadays. Everybody would do well to have a couple of vegetarian days per week. 

 Conversely if you would like to continue your preconception and pregnancy journey as a vegetarian, all the power to you, you can absolutely do this with excellent nutrition and health. 

 There’s a few issues that may have impacted the results of this study. People with vegetarian diets tend to eat a wider variety of plant foods overall and therefore tend to enjoy better health. Those that eat a lot of meat are not only consuming less vegetables, but are perhaps more likely to be consuming fast and convenience foods such as from the local takeout, rich in unhealthy fats that contribute to inflammation and your glycemic index. The diet data was collected via survey four years prior to the study’s conclusion, so there’s plenty of time for individual diet choices to change and more rigorous and thorough study is required to clarify the results. 

 However, the association with meat eating and ovulatory infertility was significant so it’s worth considering. It was found that high intakes of chicken and turkey had the biggest association with ovulatory infertility, and red meat to a lesser extent. Eggs and fish didn’t have a negative effect. Consuming foods rich in vegetable protein had a slightly positive effect however. Vegetarians who ate more carbohydrates and less vegetarian protein also had higher incidence of ovulatory infertility. The consumption of good quality vegetarian protein seemed to be the ticket. And importantly, the positive effects of eating vegetable protein and negative effects of eating animal protein was more prominent in women over the age of 32. For younger women the types of protein didn’t seem to have an effect. 

 As always, moderation is key. This study is saying that with women who exhibit problems with ovulation - which was only 20% of the entire 18555 person study, meat eating tends to make it worse. It’s not saying that meat makes everyone infertile. If you are planning on a pregnancy and are otherwise in excellent health, 1 – 4 serves of red or white meat a week is completely fine and nothing to stress about. 

 If you would like support on your preconception journey you can book in for a discovery call here. If you have been diagnosed as PCOS or see to have irregular periods, there is so much naturopathy can do to relieve your symptoms so please seek assistance.

*Chavarro, J. E. et al. (2008) ‘Protein intake and ovulatory infertility’, American Journal of Obstetrics and Gynecology, 198(2). doi: 10.1016/j.ajog.2007.06.057.

Herbs that can help when you're feeling grumpy

Some days are much harder than others. When things go wrong, or a spanner is thrown in the works  emotions bubble up and you find yourself being a little bit snappy. Wouldn't you know it though, there's a herb for that. 

I practise herbalism on an energetic basis. We all have our different personality's, dispositions, and energetics. What's right for you will be different to what's right for me, and I love finding the right plant medicine for the right person. 

I mixed up the below formula for myself last week when I was a grumpy mcgrump pants, and it worked a treat.

Korean Ginseng 

This one is powerful. So powerful that I find many herbalists shy away from it. it's quite stimulating, so wonderful if you're feeling tired and havn;t had enough sleep. Which was me last week, a combination of staying up a bit too late and my kids needing me in the middle of the night. It's indicated for loss of physical stamina, exhaustion and tiredness, and diminished concentration and memory Just what I needed. I find a few drops of korean ginseng prior to a long drive is excellent for helping concentration. 

Sage

Sage is one of my personal herbal allies and finds it's way into many of my personal blends. It contains rosmarinic acid which is an antioxidant and really good for your brain. Matthew Wood lists one of sages traditional uses (of which there are many) as indicated for 'withered dry skin and withered tendons.' Yes exactly how I feel after not getting enough sleep for a week. Also has traditionally been indicated for mental lethargy, depression, melancholy and poor concentration. There are many other uses - this plant is complex and full of magic as far as I'm concerned - the uses I've listed above seem the most apt here. 

St Mary's Thistle

A powerful liver healer, this herb prevents and reverses damage to the liver induced by alcohol and life in general. Wonderful for strengthening the liver to process all those nasty toxins you don't need. In traditional chinese medicine the liver is associated with the emotion of anger, so by nurturing the liver you nurture your anger. 

Zizyphus

Has a mild tranquilising effect - perhaps downplaying all those irritable emotions. It's indicated for anxiety, nervous exhaustion, restlessness, irritibility and insomnia. Perfect. I always expected this herb to be quite sedative but have found when taking it, it actually has more of a calm your nerves type vibe. It helps you get off to sleep because it calms your irritability and anxiety allowing you to destress. I’ve found it doesn’t make you drowsy if you want to stay awake.

Ginger

Another herbal ally for me that I consider a master healer. just so much awesomeness in one little root. Full of anti-inflammatory, calming goodness, and a little bit of ginger tincture added to a herbal blend improves the taste an awful lot. 

This is by no means an exhaustive list of herbs that can help your mood - there are many more. This mix was exactly what I needed at the time. After taking this blend all noises and mess and annoyance dulled and faded. I managed my tiredness for the rest of the day, and of course, made sure I got into bed early for a goods night sleep. 

If you'd like to experience the gorgeous support offered to us through our herbal allies, please book in for herbal medicine appointment. Appointments are available online or in person in South Fremantle. 

Herbal tincture