Stay Healthy this Winter (and all year long)!

While it is summer for all of you in the northern hemisphere, it is winter down under which means cold and flu season has come around again. Although for those of us with kids in daycare and school it seems that cold and flu season lasts all year-round! Here are some helpful hints for keeping the whole family healthy in winter and all year long.

Image from http://macomblearningcenter.com

Sleep is the most important activity your body needs. When sleeping, your body restores, heals, and creates important hormones. Get to bed early and stay there for at least 7-8 hours each night.  Avoid caffeine after noon to ensure you get a good quantity and quality of sleep.  Read my blog article “Having Trouble Sleeping?” for more advice.

Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases.[i]  Take time out - exercise, garden, meditate, whatever it is that helps you to relax.

What would one of my articles be if I didn’t mention exercise?  Exercise is important for everyone. To keep your immune system at its best you want at least a brisk 30-minute walk each day.  If you are an avid athlete you also need to take care, as very high intensity exercise can put a strain on your immune system.[ii]

Always wash your hands before eating.  There was a 75% reduction in flu-like symptoms when a test group wore masks and washed their hands.[iii]  It can really be just that easy.

Our bodies are composed of 70% water. Proper hydration is important for the optimum functioning of all your body systems. Increase your water intake slowly getting up to 2L per day.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  The increase in circulation will also help decrease sensitivity to the cold.

There are several supplements you can take to help boost your immune system. Daily zinc supplementation has been shown to shorten the duration and severity of the common cold, reduce the incidence of acute lower respiratory tract infections in preschool children by 45% and reduce the incidence of pneumonia by 41%.[iv]

Vitamin C is found in high concentrations in immune cells and is quickly consumed during an infection.  It is a natural antihistamine and has been found to reduce the severity and duration of the common cold and upper respiratory tract infections.

More than 80% of the body’s immune system is in the digestive tract.[v]  A lack of good bacteria in the digestive tract can cause a reduction in the immune system allowing increased infections.  Take a good quality probiotic to prevent bad bacteria from taking hold.

Vitamin D has a direct effect on the immune system. Vitamin D stimulates the production of natural antibiotic proteins thus killing more bacteria.  Insufficient levels are related to a deficiency in our immune system to protect us against infections. 

These are just a few suggestions.  For personalized advice, contact your local naturopath. Let's stay healthy this winter!

References

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[i] Cohen S, Janicki-Deverts D, Doyle WJ, Miller GE, Frank E, Rabin BS, Turner RB. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS, 2012 April 17; 109(16): 5995-5999.

[ii] Society for General Microbiology. Couch potato or elite athlete? A happy medium keeps colds at bay(Internet). ScienceDaily. 2012 January 5 (Retrieved 13 May 2012). Available from: www.sciencedaily.com/releases/2012/01/120105112158.htm

[iii] Aiello AE, Perez V, Coulborn RM, Davis BM, Uddin M, Monto AS. Facemasks, Hand Hygiene, and Influenza among Young Adults: A Randomized Intervention Trial. PLoS ONE, 2012; 7 (1): e29744.

[iv] Hunter P. Health Benefits of Zinc. Bioceuticals Advanced Clinical Insights, 2004; 5.

[v] Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (presentation notes). FIT-BioCeuticals, Ltd. Online. 2010.

We have good bacteria where?

What are good bacteria?

We have bacteria throughout our whole bodies including our mouths, respiratory tract, digestive tract, urinary tract and skin.   Good bacteria living in our bodies are often referred to as the microflora.  Babies gain their first exposure to good bacteria at birth when they pass through the vaginal tract and are also exposed through breast milk. Bacteria found in the digestive tract of babies are different to adults but by the age of two people have developed adult microflora through eating adult foods.[i]  The type and quantity of bacteria depend on the location in the body.  Most good bacteria are found in the large intestine.

What do good bacteria do?

The good bacteria in our bodies have many functions.  They help our intestines digest and absorb nutrients, synthesize vitamins and essential short chain fatty acids from soluble fibre, protect us from infection and stimulate and regulate the immune system.  If our body did not contain any good bacteria we would be very sick and die within a few years.[i] 

The digestive tract contains 80% of the body’s immune system.[i]  The good bacteria form a barrier in the mucosal lining against microbes.  Gaps can be created in this layer when a person has a poor diet, especially one low in fibre and high in processed foods and alcohol, antibiotics, stress (including from excessive exercise in elite athletes), lack of sleep or infections.  This leaves space for bad microbes to take hold and cause illness.

Signs of deficient good bacteria

The digestive system is the cornerstone to good health.  It is actually an external organ as it is exposed directly to elements from the outside world.  It is where nutrients are absorbed as well as many pathogens.  A poorly functioning digestive system can result in a wide range of symptoms.  These may include increased infections, bloating, IBS, diarrhea, eczema, allergies, food intolerances, and autoimmune diseases.

What are probiotics?

Probiotics are the supplement form of good bacteria.  Probiotics work by displacing the bad bacteria that try to adhere themselves to the digestive tract.[i]   There are many different strains of bacteria that may be in a supplement.  Different pathologies will respond better to different strains.  Taking probiotics can help to heal the above mentioned conditions as well as decrease the incidence of asthma and allergies in children when taken during pregnancy, improve breast pain in nursing mothers,[ii] and help treat pelvic inflammatory disease, thrush, and Gardnerella vaginalis, [iii] Supplementation has also been found to prevent and treat bad breath, periodontal disease and cavities.[iv]  Yogurt contains good bacteria but not enough to treat most disorders.  Most yogurts also contain large amounts of sugar that deplete your immune system.  Please read my blog article called “Healthy Eating?” for more information about hidden sugars.

If you think you may need probiotics talk to your local naturopath.  Although probiotics can treat some disorders, some symptoms may return once supplementation is stopped if you don’t find the cause of your problems.

References

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[i] Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (unpublished lecture notes). FIT-BioCeuticals, Ltd. Online. 2010

[ii] Koeman M. Conditions of the Breast (unpublished lecture notes). Health Masters Live, online; lecture given 2013 Nov 12.

[iii] O’Flynn K. Cervical and Vaginal Conditions (unpublished lecture notes). Health Masters Live, online; lecture given 2013 Nov 28.

[iv] Anilkumar K, Monisha AL. Role of friendly bacteria in oral health - a short review. Oral Health Prev Dent. 2012; 10(1):3-8.

Food Allergies vs Food Intolerances

There is often confusion between food allergies and food intolerances/sensitivities.  In this article I will explain what they each mean and help you decide if you should get tested for them.

Our bodies make several different immunoglobulins (Ig), also known as antibodies, which bind to microbes in order to neutralize them or tag them for other immune cells to deal with.

A food allergy is when the body has an immune response to a food protein.  This reaction is due to the immunoglobulin IgE. A food intolerance can be the immune response of the immunoglobulin IgG or sometimes a lack of certain enzymes needed to properly digest food.  An IgG reaction is also an immune response to a food protein, but the term ‘food allergy’ is reserved for IgE reactions.

Food Allergies

IgE attacks parasitic worms when they are present in our bodies and also binds to allergens to produce histamine.  IgE causes an immediate reaction in the body (usually in less than 2 hours) and can be in the form of asthma, hives, skin rash, headache or anaphylaxis.[i]  The most commonly talked about IgE reactions are those to peanuts and bees, but people can

have reactions to all sorts of substances including medications, dust mites, seafood, grass and pollen.  The most common test for this is a skin prick test where small scratches are made on the skin and small amounts of different allergens are applied.  This gives results in 10-20 minutes so they can be discussed immediately.  People are often able to self-diagnose food allergies due to the immediacy of the reaction.  One theory explaining the rise in food allergies is that we are not often exposed to worms leaving IgE with nothing to do.

Food Intolerance

IgG is the main immunoglobulin in the body and protects the body against viruses, bacteria and fungi.  IgG is the only immunoglobulin that passes the placental barrier providing protection to the fetus and also passes into breast milk along with IgA.  Measurement of IgG is used to check for immunity to some viruses such as measles, mumps and chicken pox. 

Unfortunately IgG can also react to foods if there is inflammation in the bowel allowing small particles of undigested food to pass through.  This can present as a variety of symptoms including headaches, fatigue, irritable bowel syndrome, depression, arthritis, chronic respiratory problems, weight problems, anxiety, insomnia and migraines.i [ii] IgG reactions are often delayed and can last for weeks or months after ingestion of the problem food. i Given this and the large variety of symptoms it can cause, it can be difficult to diagnose this reaction.  Common IgG reactions are to wheat, gluten, dairy and soy.  The common test for IgG reactions is an easy finger prick blood test.

If you think you may have food allergies or intolerances it is important to see your naturopath or other health care provider to ascertain the problem foods or substances so they can be avoided and you can begin the journey to better health.

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[i] Cooking for the low reactive (elimination) diet.  Vivienne Saville, ND. Aug 2006, Darwin.  Published by Recipe To Health

[ii] Food Detective (Internet). (cited 2014 Mar 3). Available from: www.food-detective.com.au/symptoms

Is Your Sleep Obstructed?

Sleep apnea is when there is a pause in breathing while asleep.  There are 3 different kinds of sleep anpea – obstructive, central and mixed.  Obstructive is when the airway has become narrow, blocked or floppy.  Central is when the brain temporarily stops sending signals to the muscles that are responsible for controlling breathing.  Mixed is a combination of the two.  This article will focus on obstructive sleep apnea (OSA), although many of the causes and treatments are similar for all kinds.

It is estimated that between 3% and 7% of the population have OSA but this number could be higher as many people do not seek treatment. Older men who are obese are more likely to have sleep apnea, but it can effect women and any age group including children.[i] Obesity is the biggest risk factor for OSA so it is projected that OSA will become more common as the population becomes bigger and bigger.

OSA can cause increased blood pressure and is associated with an increased risk of cardiovascular disease.[ii]  It is also associated with an increased risk of stroke, daytime drowsiness, motor vehicle accidents and lowered quality of life.[iii]  Rates of depression are also higher in people with OSA so it is very important to seek treatment.[iv]

Treatments

Starting to exercise is the first place to begin if you have OSA.  Studies have found that OSA improved even when participants didn’t lost weight.[v]  This can have a big effect on improving overall quality of life as decreased OSA will result in a better sleep leading to more energy during the day.  Then you will be able to exercise more!  You want to do at least 150 minutes of moderate intensity exercise a week.  See my blog article on exercise for weight loss for more details.

Studies have shown that acupuncture and herbal medicine are both safe and effective treatment options for OSA.[vi] [vii]

It is also important to avoid sleeping on your back.  Purchase a pillow that encourages you to sleep on your side or you can sew a tennis ball into the back of your pyjamas to keep yourself on your side.  Avoid alcohol.  Drinking alcohol within 6 hours of sleep will worsen sleep apnea. Quit smoking.  Easier said than done, but smoking is another major risk factor for OSA.

If you think you may have OSA it is important to see your healthcare provider as even mild cases are associated with increased morbidity.[viii]  For natural treatments, contact your local naturopath and start on your path to better sleep and better health.

References:

[i] Patil SP, Schneider H, Schwartz AR, Smith PL. Adult obstructive sleep apnea: pathophysiology and diagnosis. Chest. 2007 Jul;132(1):325-37.

[ii] Phillips CL, Cistulli PA. Obstructive sleep apnea and hypertension: epidemiology, mechanisms and treatment effects. Minerva Med. 2006 Aug;97(4):299-312.

[iii] Young T, Peppard PE, Gottlieb DJ. Epidemiology of obstructive sleep apnea: a population health perspective. Am J Respir Crit Care Med. 2002 May 1;165(9):1217-39.

[iv] Ejaz SM, Khawaja IS, Bhatia S, Hurwitz TD. Obstructive sleep apnea and depression: a review. Innov Clin Neurosci. 2011 Aug;8(8):17-25.

[v] Kline CE, Crowley EP, Ewing GB, Burch JB, Blair SN, Durstine JL, Davis JM, Youngstedt SD. The effect of exercise training on obstructive sleep apnea and sleep quality: a randomized controlled trial. Sleep. 2011 Dec 1;34(12):1631-40.

[vi] Freire AO, Sugai GC, Chrispin FS, Togeiro SM, Yamamura Y, Mello LE, Tufik S. Treatment of moderate obstructive sleep apnea syndrome with acupuncture: a randomised, placebo-controlled pilot trial. Sleep Med. 2007 Jan;8(1):43-50.

[vii] Wu YH, Wei YC, Tai YS, Chen KJ, Li HY. Clinical outcomes of traditional Chinese medicine compound formula in treating sleep-disordered breathing patients. Am J Chin Med. 2012;40(1):11-24.

[viii] Young T, Peppard PE, Gottlieb DJ. Epidemiology of obstructive sleep apnea: a population health perspective. Am J Respir Crit Care Med. 2002 May 1;165(9):1217-39.

Polycystic Ovarian Syndrome

Polycystic ovarian syndrome (PCOS) effects from 12-21% of Australian women of reproductive age.[i] It is diagnosed by having 2 out of 3 of the following symptoms: irregular or absent ovulation, signs of excessive testosterone such as facial hair or acne, and polycystic ovaries.  The consequences of PCOS are reduced fertility, weight gain, irregular menstruation, insulin resistance (a pre-type II diabetic state in which cells do not respond to insulin leading to excess glucose in the blood) and increased risk of cardiovascular disease (CVD) and endometrial cancer.[ii]  There are other health problems that can seem similar so it is important to have appropriate testing done.  It is estimated that 70% of women with PCOS in Australia are undiagnosed. [iii] PCOS can have major health implications so if you have similar symptoms it is important to see your healthcare provider. Women with PCOS should have measurements taken for abdominal obesity, triglycerides, HDL, blood pressure, and glucose tolerance.

If you have been diagnosed with PCOS the biggest improvement can be seen with a 5-10% reduction in weight. This reduces insulin resistance as well as improving fertility and excess testosterone symptoms.  According to Australian guidelines, pharmaceutical fertility treatments should not be given to anyone with a BMI over 35 until weight is reduced because it is too big a health risk to mother and baby.[iv]  The best way to achieve weight loss is through diet modifications and exercise.  For advice on exercise please see my previous article.  A minimum of 150 minutes a week is needed to see results.  Even for women with PCOS who are not overweight exercise improves symptoms.

There are some supplements that can be helpful in improving symptoms.  Cinnamon can be taken as a supplement to help reduce fasting glucose and insulin resistance.  Berberine is a compound found in several plants and can be found in supplement form.  It has been shown to reduce insulin resistance, aid in weight loss, and improve lipid levels. Chromium and Magnesium can be helpful in reducing insulin resistance but will not help with the other symptoms of PCOS.  Inositol can also improve lipid levels, reduce CVD risk and improve fertility.

If you have PCOS and are planning on falling pregnant, it is important to improve the condition before conceiving.  Daughters of women with PCOS often have metabolic problems from infancy.[v]

If you have any questions about PCOS please see your local naturopath.

References

Some information for this article was taken from the following online presentation:

Villella S. Oligo and Amenorrhoea (unpublished lecture notes]. Health Masters Live, online; lecture given – 2013 Nov 14.

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[i] Jean Hailes Foundation for Women’s Health. Evidence based guideline for the assessment and management of polycystic ovarian syndrome. Clayton South: Jean Hailes Foundation for Women’s Health; 2011. 130 p.

[ii] Barclay L. New Guidelines for Polycystic Ovary Syndrome (internet). Medscape Medical News; 2004 Jan 28. Available from: www.medscape.org/viewarticle/467811

[iii] Jean Hailes Foundation for Women’s Health. Evidence based guideline for the assessment and management of polycystic ovarian syndrome. Clayton South: Jean Hailes Foundation for Women’s Health; 2011. 130 p.

[iv] Jean Hailes Foundation for Women’s Health. Evidence based guideline for the assessment and management of polycystic ovarian syndrome. Clayton South: Jean Hailes Foundation for Women’s Health; 2011. 130 p.

[v] Barclay L. New Guidelines for Polycystic Ovary Syndrome (internet). Medscape Medical News; 2004 Jan 28. Available from: www.medscape.org/viewarticle/467811

FAQs about Exercise

I talk about exercise in most of my articles as I believe it is one of the key factors to good health and long life.  The list of potential effects of exercise could take up most of my space but include improving cholesterol, blood pressure, diabetes, polycystic ovarian syndrome, depression, sleep apnoea, sleep, arthritis, immune health, and how you look and feel.  Most people know they should exercise but may be unsure about a few facts.  Here I will attempt to answer some of the more common questions about exercise in relation to weight loss.

How much do I need to do?   It has been found that doing at least 150 minutes of exercise in a week will have the best results for weight loss.  The duration is more important than the intensity.[i] This is because the longer you exercise the more fat you will burn.  The body stores carbohydrates in muscle as glycogen.  This muscle glycogen is used for energy in the first 20-30 minutes of exercise.  Between 30-50 minutes the body starts to use fat for energy.  At the transition point is when many people start to feel tired.  If you push through this feeling and do 50 minutes of moderate intensity exercise 3-4 times a week you will get the best results.

When should I exercise? Many people believe that exercising in the morning is the best time to get the best results.  Although this may bring slightly better results, time of day is less important than just getting out there. The best time is the time that fits into your schedule.

Should I eat before I exercise? The best results can be achieved with exercise on an empty stomach.  This will burn more fat, deposit more protein on the muscle and improve insulin sensitivity. [ii] Not everyone can exercise without eating first though.  If you feel lightheaded during exercise make sure you eat something first but just keep it small such as a piece of fruit.

Should I eat after exercise? Yes! This is the most important meal of the day. If you don’t eat then cortisol levels continue to rise leading to muscle breakdown, immune suppression and insulin resistance.  Your body also needs to replenish the glycogen it used so that you can exercise next time.  The best time to eat is within 30 minutes of exercising. [iii]

What should I eat after exercise? This is your chance to eat carbohydrates! Eat at a ratio of 3:1 carbohydrates to protein [iv] (this ratio is ONLY for post exercise).  Have some fruit or low GI grains with a good protein source.  Most protein powders will have a good ratio of protein to carbohydrates.

I’ve hit a plateau.  What do I do? As a person loses weight they need less energy to move around so they burn fewer calories.  If you have hit this point it means you need to step up your exercise.  You need to either exercise longer or increase the intensity.  Trying a different form of exercise can often be helpful too.

Many people are worried they may have gained weight over the holidays.  If you indulged a bit more than usual kick up the exercise level to compensate.  But remember that you don’t have to stop at every sausage sizzle you see.  If you have any questions about exercise talk to your local naturopath.  Make 2014 the year you get moving!

For those of you in the area, I will be practising in both Thirroul and Engadine starting in February. Check out my website for details: www.natactive.com.au

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[i] Chambliss HO. Exercise duration and intensity in a weight loss program. Clin J Sports Med. 2005 Mar; 15 (2): 113-115.

[ii] [iii] [iv] Sutherland K. Nutrition & Fuelling for Exercise and Leanness (unpublished lecture notes]. Health Masters Live, online; lecture given – 2013 July 24.