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Vaga Nutrition

Welcome to Vaga Nutrition

“Natural forces within us are the true healers of disease” – Hippocrates

Vaga Nutrition is here to support you, your health and well-being from a whole person approach.

Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.

holistic health

Maca – The Andean Food

March 24, 2015

Maca – AKA Lepiduim Meyenii or Peruvian Ginseng. fotolia_44593583

This beautiful ancient food has been used for centuries. It is a native root vegetable of the cruciferous family from Peru.

The size of Maca root is similar to that of a turnip or large radish, and reproduces using its own seeds, via self-pollination. One plant can take up to 200 days to mature bearing over 1,000 seeds (equating to approximately 1 gram).

The color of Maca varies from a cream-color to black. The cream-colored one is the most prominently grown. Other colors include red, purple, and, as mentioned, black.

Maca is a rich source of beautiful nutrients including zinc, magnesium, copper, iron, manganese, selenium, fatty acids, and amino acids. The darker colors tend to have greater amounts of iodine.

As a dried food, Maca can last for many years.

Today, Maca is a popular ‘superfood’, and used in the dried and raw form in smoothies, juices, and as a topping for cereal-based breakfasts.

TRADITIONAL USES OF MACA

Maca, as we see it today in Western cultures (dried and raw) is not the only way this food is consumed by the natives of Peru. It is traditionally a cooked food, which is roasted and mashed. The roasting and mashing of Maca provides a thick liquid, which is then dried and used like a porridge. It is traditionally added to soups and stews, jams and all manner of native Peruvian dishes. It is often ground up and used as a flour. The leaves are also edible and used in salads.

In ancient times, Maca was given to the Incan people for strength. It is believed to be a potent aphrodisiac (which one can assume due to its amazing nutritional profile), particularly for men, where it increases the libido. Maca has also been used to increase energy. The adaptogenic properties of Maca make it an excellent food source for calming the nervous system.

While many people across the globe now use Maca for various reasons, it is important to note a few points.

  • Maca has an estrogenic effect, especially in women who already display signs and symptoms of estrogen dominance, like breast cancer, endometriosis, fibroids and uterine/ovarian cancers.
  • High consumption can be goitrogenic. This is especially true with the use of the cream-colored one that is most popular and so widely available today. This may be due, in part, to modern diets being low in iodine.

Maca (gelatinized) has been shown to be effective for women in peri-menopausal phase of life, where estrogen levels decline.

  • It stimulates the endocrine system, which may lead to balance of hormones
  • Plant sterols may assist in pituitary and adrenal gland function and reduce anxiety, stress and depression symptoms
  • Non-steroidal compounds may be used as a natural hormone-replacement therapy (HRT) and be better tolerated than traditional/medical HRT therapies
  • Maca helps improve vitality, energy, metabolism and libido throughout the various stages of menopause

It is important to remember the traditional use and consumption of certain foods that are not part of our heritage and natural environment in order to achieve the greatest benefit. Many traditional foods have unexpected results on the body, and can cause issues for some people. This is also why it’s important to discuss these things with your health care provider before adding new things to your daily diet.


For appointments contact:

www.vaganutrition.com

amanda@vaganutrition.com

Filed Under: food as medicine, functional medicine, healing, Health and Organics, holistic health, integration, lifestyle, nutritional medicine Tagged With: alternative medicine, body, complementary, eating, food, health, healthy eating, nourish, nutrients, nutrition

Nutrition is not ‘pseudo-science’

March 15, 2015

I’m tired. I feel defeated and broken. Normally I have a very thick skin, but not lately.

Here’s why…

In recent weeks, I have noticed a massive increase in the slamming of alternative and complementary therapies. You’ve probably noticed this too.

Surrounding the death of “The Wellness Warrior”, Jess Ainscough, labels have been thrown around like nobody’s business, claiming her “refusal” of traditional cancer treatments (chemo and the like) caused her premature death. She DID have treatment. She CHOSE to live and die on her terms. And who has the right to pay out on ANYONE who decides to do that??

Now, to go about and suggest that ‘alternative’ therapies are going to kill people, is absolutely fucking ludicrous. Tell me how many people have died from mainstream cancer treatments? Millions. Now, this is not to suggest that people shouldn’t have treatment. Far from it.

Next, Belle Gibson. The Whole Pantry App creator and ‘wellness’ blogger who has allegedly lied about having a life threatening brain cancer, along with multiple other cancers throughout her body, and potentially failed to pass on ‘fundraising dollars’ from the 200,000+ downloads of the app. Where is she to justify and denounce these claims? Hiding, somewhere. I don’t know where. I don’t particularly care either. I never followed her story. Until now.

I was curious, so tried to catch up on the ‘big deal’.

She advocated for whole foods and health and healing.

Now, the hoopla surrounding an upcoming book called Bubba Yum Yum, co-authored by Pete Evans, a celebrity chef and Charlotte Carr, a mommy blogger. It has been leaked that a recipe for an infant formula containing bone broth and beef or chicken liver may have the potential to ‘kill babies’ due to toxic amounts of Vitamin A.

Yep, I agree. Vitamin A can become toxic, and very quickly too. Especially for new babies, where their little organs just aren’t ready for processing such high amounts of the vitamin.

Should we bag Pete Evans for it? No. It’s not his recipe. Hell, I don’t even know what’s in the damn recipe for certain.

So now all therapies that are whole food based are ‘dangerous’ and ‘killing’ people.

Whatever.

Here are some quotes from the media recently. I am not naming the paper’s reporting these things either.

“Surgical oncologist and blogger David Gorski wrote that Ms Ainscough clearly had noble motivations but was both a victim of, and complicit in, promoting dangerous therapies.”

“Jess Ainscough had a shot, one shot. She didn’t take it,” he said.

My response…She did not have one shot. She had treatment. She chose not to have her arm removed and live and die on her terms. There was no guarantee her life would  be prolonged with radical amputation.

Is that my fault? No.


“She’s already extended a 30-minute consult and I’m pushed for time. I nudge the door shut with my foot, and sit down…

I have lost patients to all of those treatments,  I tell her quietly…

If you really want my opinion, I’d say avoid them all. Your chemotherapy is going well.

We now know that many of these therapies are not only unhelpful but are downright dangerous…

Herbs and supplements can interact with chemotherapy and reduce its efficacy, a real drawback when therapy is given with curative intent…

Oncologists and alternative health practitioners move in different spheres though plenty of evidence suggests we end up looking after the same patients…

As does the troubling realisation that a doctor can face reprimand for inadvertent error but an alternative practitioner can get away with intentional harm…

“Does the natural therapist, coffee enema prescriber or wave therapy expert ever discuss patient care with an oncologist? Not in my experience. There is never written correspondence or a phone call”…

My response…In my clinical practice, I hear ALL THE TIME that patients don’t feel heard and rushed. How about specialists allocate more time with their patients? I know when I have been to specialists I am rushed out in 15 minutes and my questions not answered. I have lost family and friends who chose only conventional cancer treatment. A good, qualified ‘alternative’ medicine practitioner knows how to use their therapies in conjunction with traditional cancer treatments. I’ve done it, very successfully. I don’t set out to ‘cure’ anybody of cancer. If I even said the word ‘cure’ I would be stripped of my license to practice. I have tried on a number of occasions to work with medical doctors and specialists for the ‘best possible patient outcomes’, only to be told that what I do won’t make a difference and it’s not backed by science. Some of my patients won’t discuss they are even seeing me with their mainstream medics, out of fear. Some that have, have been told that what I do won’t make any difference, so to stop all therapies I provide. Others have been given the brush off and the doctor won’t even talk about it or acknowledge it.


“There’s enough pseudoscience in Gerson therapy and many other alternate therapies that for the unsuspecting and vulnerable, they seem like they could work. It’s time for us to step up and provide better information to the public so Australians can make truly informed choices, before anyone else dies a preventable death using alternative medicines”…

My response…I have a Science degree. Nutritional medicine is not ‘pseudo-science’. Without nutrients, people die.


“Independent consumer watchdog Choice echoed Dr Parnis’ advice. “It’s really important that people understand the difference between medical science and alternative therapies,” a Choice spokesman said. “If you are really unwell, your first port of call should not be an alternative therapist”…

My response…It’s really important that Western medicine acknowledge the benefits of real food and nutrients. There is more than enough research out there on nutrition. If there wasn’t, why would medical degrees have, even if it’s only an hours worth, nutrition as part of the degree.


And this gem of a headline.

“Another day, another ‘natural cancer treatment’ is proven to be a tragic lie.”

My response…Extraordinarily misleading. Considering the actual content of this article. The person who this refers to is the “liar” and not the treatment. Click-bait headlines like this are disgustingly misleading and false.

Let it go. No, I won’t.

To suggest that nutritional medicine is not based on science is FALSE. I hold a Bachelor of Health Science, majoring in nutritional medicine. YES, a real degree. From a real college, that is government approved. I have done thousands of clinical hours both as a student and as a practitioner. I am trained in evidence-based practice. I do continuing education. All the time. I critically review hundreds of scientific research papers each week. That’s what I am trained to do.

When name-calling, and use of the words ‘dangerous’, ‘killing people’, ‘negligent’, ‘pseudo-science’ and such are thrown around like bouncy balls at a fun house, I take it personally. And it has started to verge on defamatory.

No, I don’t have all the answers, but does medicine?

Headlines that include ‘cure’ are becoming normal, and I certainly do not support that either. I didn’t write the article, nor am I an editor. In fact, what it does is give those of us with actual science degrees in ‘alternative’ therapies a very bad name.

Nutritional medicine is not an alternative therapy. It is science. As I mentioned earlier, the body needs nutrients, and nutrition. Without them, people become very unwell and die.

As a health professional, I pride myself on my work with patients and working integratively with Western Medicine. Do not continue to put me in the same box as those who are not qualified.

I will support people who advocate for humans to make better food choices, regardless of their profile or qualifications. Whatever it takes to get the message out there that what is considered ‘food’ these days is actually extremely unhealthy and contributing to an increase in disease and illness in humans.

I will continue to work with my patients offering food as medicine for prevention, health, healing and wellness, and supplements where needed. Educating them and guiding them through the proverbial minefield of information available on the internet, and supporting their choices. No question that a lot of health information out there is garbage, written by people who are in no way qualified to offer health and medical advice. That’s why I spend countless hours trawling research papers.

I will support and guide my patients to medicine if needed, without being labelled ‘negligent’ or ‘dangerous’ and work within that. I will continue providing my patients information on medications and side effects of these medications, as well as offering alternatives, and working within my scope of practice. That’s what I am trained to do.

I will happily offer any doctor or medical specialist my time to help them understand where I am coming from, and the role of nutritional medicine in human health if they are willing to listen with an open mind, and an open heart to what my intentions are, which are the “best possible patient outcomes”.

I would love more than anything to be able to work together. There is no ego here. My heart and soul is in this for the long haul.

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Filed Under: food as medicine, healing, Health and Organics, holistic health, integration, lifestyle, opinion, personal Tagged With: alternative medicine, awareness, body, eating, food, health, nutrition, nutritional medicine

What are your children eating at school?

March 9, 2015

In February this year (2015), I was interviewed by Channel 9 News, Melbourne, Australia for expert tips on what foods to put into a child’s lunch box for school.

You can catch the clip below!

https://www.youtube.com/watch?v=Tr4Kunclp3o

As a mother of two children myself, their health is so important to me. I see many children with health and behavioral issues that are changed significantly with changes in their food intake. While the dietary aspect is one small part for the families, it makes a difference. What we eat has the power to change our health ‘destiny’.

Children grow and learn at exponential rates, and the amount of ‘work’ their bodies and brains do while at school is absolutely extraordinary. Following classroom rules, school rules, playing, learning, reading, mathematics, making friends, getting messy and dirty, physical education, and if needed, additional support from reading recovery groups, writing groups and the like, takes a lot out of them. And, then there is homework like reading, spelling, creative projects and after-school activities!

If they don’t get a good balance of the nutrients they need for growth and development, how can we expect them to be able to keep up with all the other stuff?

Kids get TIRED, and cranky. We expect a lot out of them. And schools expect a lot out of them too. So let’s start nourishing them with things that will help them be their very best.

I am often asked what my kids take to school for lunch and snacks. It’s pretty basic stuff really, and consists of 3 main things.

  1. Water. Every day they take a drink bottle filled to the brim with water.
  2. Snacks. These include vegetable sticks, dips, fruit, full-fat yogurt with seeds and berries, a home-made bliss ball or other ‘treat’ (nut free to abide by school rules).
  3. Lunch. This is, 99.9% of the time, left-over meat/protein and salad. I dress their salad with either olive, flax or chia oil, and some apple cider vinegar or lemon or balsamic vinegar.

While many children have issues with food intolerances and allergies, there is a reason why they do, and it’s important to find out the cause. These intolerances can cause children to act out, lose focus, struggle in school, become ‘disruptive’ in the classroom, have skin and gut issues, are ‘fussy’ eaters and become quite depressed and self-critical. They may not be getting sound sleep either, which just fuels the fire and they end up in this vicious cycle. They are considered ADHD, ODD, and autistic, among a myriad of other labels.

If your child or children are struggling, fussy, or acting out, or have been given one of the labels mentioned above, let me know. Make an appointment and we will find out the cause, correct any imbalances and give you easy guidelines to follow to help your child, you, and the rest of the family.

You can contact me on:

amanda@vaganutrition.com

Family health and well-being is a big deal, and we MUST be the advocate for our children.

Amanda xx

Filed Under: food as medicine, functional medicine, Gastrointestinal Health, gut health, healing, Health and Organics, holistic health, lifestyle, nutrition, nutritional medicine Tagged With: autism, behavior, bowel, childrens health, eating, food, health, kids

Calcium, the Benefits and Sources

March 7, 2015

Calcium. An essential nutrient in human health.

WHAT EXACTLY IS CALCIUM?

Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.

While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.

WHAT ARE THE BENEFITS OF CALCIUM?

  • Bone and tooth health and development
  • Protects the heart muscle
  • Maintenance of electrolytes and pH
  • Maintenance of blood pressure
  • Reduces PMS
  • Muscle health, growth and development
  • Supports nerve transmission
  • Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
  • Fetal growth and development
  • Hormone secretion
  • Vascular contraction and vasodilation
  • Intracellular signalling
  • Kidney health/renal function

An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.

Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).

Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.

‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk.   For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.

Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.

The parathyroid glands house most of the body’s calcium receptors.

Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.

Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.

CALCIUM CONTAINING FOODS

Figs Chives Radish Celery
Almonds Walnuts Cashews Sesame seeds
Pumpkin seeds Sunflower seeds Seaweed & sea vegetables Fish (with bones)
Leek Amaranth leaves Collard greens Kale
Spinach Mustard leaves Arugula (rocket) Turnip leaves
Dandelion Beet leaves Chicory Watercress
Purslane Swiss chard Cos lettuce Red leaf lettuce
Romaine Garlic Mushrooms Taro
Parsley Black-eyed beans Edamame Peas
Pinto beans Black beans Fava beans Lima beans
Lentils Chickpeas Broccoli Borage
Brussel’s sprouts Cabbage Cilantro (coriander) Potatoes
Sweet potato Green beans Onions (+green tips) Shallots
Rutabaga Butternut pumpkin Winter squash Chili
Peppers (capsicum) Artichoke Parsnip Carrots
Tomatoes Cauliflower Turnip Alfalfa sprouts
Mung bean sprouts Tahini Lotus root Kohlrabi
Asparagus Zucchini Chayote (choko) Beets
Cassava Yam Bamboo shoots Water chestnuts
Tofu Tempeh Parmesan Ricotta
Mozzarella Oranges Tangerines Red grapefruit
Papaya Blackberries Strawberries Lime
Lemon Kumquat Peanuts Pecans
Brazil nuts Raspberries Cherries Coconut
Grapes Cucumber Celery Hazelnuts
Macadamia nuts Persimmon Cinnamon Artichoke
Eggs Buckwheat Quinoa Blackstrap molasses
Maple syrup Oats Flaxseed Oysters
Caraway Black pepper Mustard seeds Poppy seeds

As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.

Some figures for calcium requirements are outlined below.

Australian Requirements = 

Infants

Age AI
0-6 months 210 mg/day
7-12 months 270 mg/day

Children

Age EAR RDI
All
1-3 yr 360 mg/day 500 mg/day
4-8 yr 520 mg/day 700 mg/day
Boys
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
Girls
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day

Adults

Age EAR RDI
Men
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 840 mg/day 1,000 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
Women
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 1,100 mg/day 1,300 mg/day
>70 yr 1,100 mg/day 1,300 mg/day

https://www.nrv.gov.au/nutrients/calcium

*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake

United States Requirements = 

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

*RDA: recommended dietary allowance

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©Vaga Nutrition 2015

Filed Under: food as medicine, functional disorders, functional medicine, Gastrointestinal Health, gut health, healing, holistic health, lifestyle, nature, nutrients, nutritional medicine Tagged With: body, bowel, calcium, disorders, food, gastrointestinal, gut, health, nutrition, synergy

Signs of Adrenal Dysfunction

June 19, 2014

Adrenal Fatigue is a condition where the adrenal glands can no longer function appropriately. Often caused by excess stress, adrenal fatigue manifests in a number of ways. When you feel you can no longer cope with even the smallest amount of stress, good or bad, you may be suffering from adrenal fatigue.

The adrenal glands are 2 triangular shape organs, one on top of each kidney. They are endocrine glands and help to produce and regulate various hormones throughout the body.

Hormones produced and regulated by the adrenal glands include

  • Aldosterone: this helps to regulate sodium, potassium and water in the body and helps to maintain blood volume and pressure
  • Cortisol: controls the body’s use of fats, carbohydrates and proteins as well as increase blood glucose levels
  • Corticosterone: with cortisol, helps suppress inflammatory responses and affects the immune system
  • Sex hormones: androgens, progesterones and estrogens help with sexual maturation, fertility and libido
  • Epinephrine (adrenaline): helps the body respond to stressful situations by increasing heart rate and facilitating blood flow to muscles and the brain, while helping to relax smooth muscles. It is also aids in the conversion of glycogen to glucose in the liver, increases metabolic rate and reduces blood flow to the bladder and intestines
  • Norepinephrine (noradrenaline): this helps increase blood pressure in response to acute stress, constricts blood vessels, reduces heart rate, and increases depth and rate of breathing. It helps to relax smooth muscles of the intestinal wall

Any disturbance to the hormones from the adrenal glands can lead to the following symptoms, and can have chronic effects on the body. It is important to be mindful of yourself and how you are feeling in order to control the sense of overwhelm that comes from excess, accumulated stress.

 

Signs and symptoms of adrenal fatigue include

  • Inability to cope
  • Insomnia, excess sleep
  • Bowel changes and digestive system disturbances (diarrhea, constipation, bloating)
  • Increased heart rate/palpitations
  • Irritability/moodiness
  • Chronic and recurrent infections
  • Reduced ability to heal from infections
  • Poor digestion
  • Cravings for salty and sweet foods
  • Increased use of caffeine and other stimulating food and drinks
  • Emotional instability (crying, withdrawn)
  • Fatigue
  • Pain
  • Muscle twitches
  • Increased urination
  • Edgy, ‘bouncing’
  • Nervous tension
  • Sweating
  • Dizziness
  • Easily startled
  • Headaches
  • High blood pressure
  • Anxiety and panic disorders
  • Dehydration and electrolyte imbalances
  • Nutrient deficiencies
  • Reduced libido
  • Morbid thoughts

Chronic stress can overwhelm the adrenal glands, and this accumulation of stress comes from various sources such as holding onto things, not speaking out, not asking for help, physical and emotional stress, work/family/money pressures, death or injury of a loved one, and not being aware of oneself. Other things like bacterial and viral infections can lead to accumulation of stress on the body, especially infections like pneumonia and gastrointestinal parasites.

There are many ways that you can gain control of your health and help to prevent adrenal fatigue using diet and lifestyle techniques, and vitamin and mineral therapies to restore and balance insufficiencies that result from stress and adrenal fatigue.

 

Filed Under: Anxiety, Gastrointestinal Health, gut health, holistic health, lifestyle, nutrition, Stress Tagged With: adrenal fatigue, adrenal glands, adrenals, body, bowel, coping, fatigue, hormones, mood, stress

PCOS

May 28, 2014

 

Polycystic Ovarian Syndrome (PCOS) affects millions of women around the world. It is considered an endocrine and metabolic disorder.

Women with PCOS have a tendency to have a greater production of androgens, and results from blood tests may show elevated levels of luetinizing hormone (LH) due in part to reduced levels of follicle stimulating hormone (FSH).

While PCOS is found to originate primarily in the ovaries, other factors can increase the risk of development. These include obesity, thyroid disorders, and blood sugar abnormalities. It may also have a genetic component.

An indicator of a primary ovarian problem is where only one ovary is polycystic, while hormone imbalances from other endocrine organs usually affects both ovaries.

Typical signs and symptoms of PCOS include

  • Multiple cysts on the ovaries (as seen on ultrasound)
  • Painful, irregular or no menses
  • Hair loss/altered hair growth
  • Obesity
  • Insulin resistance/blood sugar dysregulation

Ovarian estrogen (estradiol) levels are decreased while the androgens are increased. Androgens prevent ovulation and normal follicle development, which can lead to small cystic follicles rather than mature ones.

Greater body weight and obesity causes an increase in androgens, which enhances estrone production. With this comes a higher androgen conversion in fatty tissue which may affect PCOS. High estrone production causes increased LH production and lowered FSH production.  LH triggers ovarian androgen production.

Hypothalamic secretion of gonadotropin releasing hormone (GnRH) to inappropriate levels increases the pituitary production of LH and androgens. High androgens lead to high LH.

Lowered FSH reduces the capacity of follicular cells to convert androgens to estrogen, which causes imbalance.

Sex hormone binding globulin (SHBG) is the protein that carries estrogen and testosterone, while increasing androgen levels and obesity. This causes unbound testosterone to be found  in serum circulation.

There is a greater risk of insulin resistance (IR) with obesity and PCOS due to the reduced sensitivity of insulin receptors to insulin. This means that insulin doesn’t have the ability to transport glucose to the cells which increases blood glucose levels.

Reducing weight by as little as 5% can alter the severity of PCOS and help regulate the menstrual cycle and blood glucose levels. Increasing protein rich, lower glycemic index (GI) foods and monounsaturated fats  also helps to improve weight and regulate hormones.

Vitamin D can be helpful where there is insulin resistance. Along with calcium, vitamin D helps improve androgens and blood pressure.

Zinc and selenium may also help in improving symptoms of PCOS.

While PCOS is primarily an ovarian issue, as mentioned, other factors may increase the risks of development. If you experience PCOS, having a full thyroid hormone profile test is important to determine whether there is any thyroid involvement.

 

 

 

 

http://ajcn.nutrition.org/content/85/3/688.full

 

 

Filed Under: holistic health, lifestyle, nutrition Tagged With: hormones, Insulin resistance, PCOS, Polycystic Ovarian Syndrome, Thyroid

What’s so good about Chocolate?

April 17, 2014

We all have those irresistible cravings for chocolate now and again. There is no denying that a good chocolate-eating session can make us feel really good, but what does it really mean?

Chocolate is a remarkable food with amazing properties. The problem with it arises when we munch tirelessly on blocks or bars of milk chocolate, loaded with caramel or some other sweet and gooey goodness. This kind of chocolate is usually VERY high in sugar and trans-fats, and artificial colors, flavors and preservatives. It really messes with our blood sugar (glucose), and can create an environment in the body where we cannot stop having these sweet treats (sugar addiction).

Now, for something positive about chocolate.

Dark chocolate…photo (4)

A small helping of dark or very dark chocolate once in a while is ok. Consider when you usually crave chocolate. Most likely around times of stress or, for women, PMS. Chocolate stimulates the ‘reward’ parts of the brain, leaving us feeling good, satisfied, and congratulated ‘for a job well done’. It can also be a form of reward when we suffer low self-esteem (this is for another post).

Chocolate from cacao beans, is rich in nutrients and ‘feel-good’ components.

  1. Theobromine. This component has a similar structure to caffeine, except it’s effects are much more gentle. It is found primarily in dark chocolate. It acts as a stimulant, diuretic and relaxant all at the same time. Theobromine doesn’t affect the central nervous system in the same way caffeine does, and can help in the relaxation of the muscles in the lungs. Theobromine can also be found in coffee, tea, yerba mate, guarana and the kola nut.
  2. Phenylethylamine (PEA). This substance has similar effects on the body as amphetamines. It helps in the production and release of noradrenaline and dopamine. It may help to increase mental acuity and focus, with increased feelings of well-being and ‘happy’  mood. Patients with ADHD often present with lowered endogenous PEA.
  3. Anandamide. This acts on the central nervous system and immune system. It also displays effects in the peripheries (arms and legs) and the brain. Anandamide helps to increase feelings of bliss and can aid in pain reduction, improved mood and memory, regulate the appetite and assist in fertility.

While I don’t suggest we all go out and buy masses of chocolate, a small piece of organic, dark chocolate or raw cacao nibs can certainly be beneficial in improving mood, cognition and well-being.

It is important to recognize your triggers for chocolate cravings and, for women especially, be aware of your menstrual cycle. Any changes to blood glucose regulation that see you reaching for excessive and unconscious amounts of sweets may be a sign of other health problems.

 

 

Filed Under: Health and Organics, holistic health, lifestyle, nutrition Tagged With: awareness, body, chocolate, cravings, eating, food

The Effects of Stress

April 8, 2014

We all encounter stress in our lives. It comes from all areas of our life, including work, family and finances.

So what exactly is stress? There are various forms of stress, all of which have either positive or negative effects on the mind and body.

Types of Stress

  1. Eustress: This is often considered ‘good’. It is usually only for a very short period of time and can push us to face challenges and improve our performance in certain areas of work or social activity
  2. Distress: Usually ‘bad’ stress. This type of stress can be caused by our feelings of being out-of-control
  3. Acute Stress: The most common form of stress we encounter. The body and mind experiences an immediate reaction to any kind of threat, challenge or scare. We are often fully aware of what is happening and can manage it quite well
  4. Chronic Stress: This is also considered a bad stress. Our ability to cope reduces and we are more prone to colds and infections, psychological and mental disorders and illness, sadness, and often feel there is ‘no end’ in sight

Chronic stress, from either good or bad stressors, can lead to a myriad of psychological and physiological health conditions, in turn leading to a vicious cycle of our inability to cope with small things that come our way in daily life that we would otherwise be able to handle. Chronic stress also comes from things we ingest and put onto our bodies such as high caffeine and alcohol intake, body lotions high in un-natural ingredients and environmental factors including exposure to molds, allergens, pollutants, fluoride, mercury and heavy metals, and household cleaning products.

The seemingly constant barrage of attacks from stress can lead to anxiety and panic disorders, as well as depression. We become so overwhelmed that we cannot function normally, putting the body into overdrive on every level. This affects a number of organs including the adrenal glands, kidneys, heart, brain, lungs, blood, liver, bowel, muscles and skin.

Essentially, the body becomes so overwhelmed that hormones which help us to function and regulate ourselves under normal circumstances are sent into hyperactivity or hypoactivity. This then results in several changes. These changes include hormone dysregulation, increased muscle pain, insomnia, diarrhea and constipation, increased or decreased appetite, feling ‘tired but wired’, fatigue, nausea, vomiting, addictive and destructive behaviors, social withdrawal and altered nutrient status. It is at this point we are considered to have anxiety and/or panic disorder or depression. Or a combination of these.

There is no denying that all these hormones our bodies need to help us function normally are in fact so out of balance we feel there is something seriously wrong and we seek help. We have come too far to ever find a way out and act accordingly.

It is important to recognize the signs and symptoms of anxiety and depressive disorders in order to get the help needed to heal the body and return to balance in both internal and external lives. The signs and symptoms of anxiety, panic and depression are often intertwined and difficult to set apart as just one or the other.

Signs and Symptoms

  • Increased heart rate/palpitations
  • Chest pain
  • Shortness of breath
  • Sweating, hot and cold flashes
  • Obsessive thoughts (sometimes morbid) and behaviors (OCD)
  • Irritability/mood swings/on edge
  • Substance abuse (including caffeine, illicit drugs, alcohol, cigarettes)
  • Skin conditions including eczema, psoriasis, hives and acne
  • Dizziness/blackouts
  • Hypertension
  • Difficulty concentrating
  • Altered menstrual cycle/low libido
  • Increased or decreased appetite
  • Weight gain or loss
  • Muscle wasting
  • Hair falling out
  • Increased urination
  • Constipation and/or diarrhea
  • Muscle aches and pains
  • Fatigue/lethargy
  • Insomina
  • Easily tired from little exertion
  • Restless
  • Frequent colds and infections
  • Avoidance behaviors including withdrawal from family and social activity and excess sleeping
  • Easily startled
  • Irrational fears
  • Systemic inflammation
  • Poor nutritional status
  • Thyroid gland disorders and general hormone dysunction

From a nutritional perspective, stress can lead to severe and chronic nutrient depletions due to the increased work the body has to carry out in order to maintain homeostasis. The following nutrients are essential for normal cell and bodily functions, and especially important in restoring health and well-being. Along with relaxation techniques and body-awareness, they can help bring us back into balance. It is also important to remember that this takes time, and there is no ‘quick-fix’. Eliminating and reducing the things that cause stress and our methods for dealing with them are equally as important as restoring nutrients.

Nutrients

  1. Magnesium. It is required by all cells throughout the entire body. It is relaxing and calming, and helps restore electrolytes lost, reduces inflammation and pain, helps restore focus and sleep, and regulate hormones
  2. Amino Acids. The building blocks of protein. Without protein, the body cannot function appropriately, Again, it is needed for every cell in the body that helps to build us, including muscles, lungs, heart and digestive system
  3. Vitamin C. This is one of the most powerful antioxidants known. It helps to restore the adrenal glands and replenish the losses of this water-soluble vitamin that occurs through increased urination and bowel motions. It helps restore and regulate colonic motility in times of constipation, and is required by cells for energy and metabolism. It helps us stay focused and can reduce the length and frequency of colds and infections. It is important in skin health and renewal and assists in the healing of mucus membranes including that of the mouth, digestive tract and bowel.
  4. Essential Fatty Acids. Important to help reduce inflammation throughout the body and regulate hormones. They are also required for the brain and gut in restoring neurotransmitter function for clear thinking, improved bowel habits and nutrient absorption. Equally as important for the skin as vitamin C in maintaining elastin and collagen synthesis
  5. B Vitamins. All B vitamins are essentially depleted in chronic stress disorders. They are required for appropriate liver functioning, blood flow to the brain and other organs, help restore hormone regulation, provide energy to cells so we have more energy to function normally and cope with stress. They act synergistically with other nutrients in the body to help maintain and regulate bowel habits and can effectively reduce symptoms and signs of anxiety and depression
  6. Zinc. Zinc is essential for all bodily functions and a deficiency can exacerbate signs and symptoms of anxiety and depression. It has an important role in acting as a precursor to neurons and neurotransmitters
  7. Selenium. An important antioxidant to help the body remove toxins and heavy metals. It is essential in appropriate functioning of the thyroid gland, which helps to regulate hormone secretions and reduce oxidative damage caused by the inflammatory state that stress induces throughout the body. Those with anxiety and depression often experience improvements in mood and symptoms following supplementation with selenium
  8. Iron. A deficiency in iron is often seen in people who experience chronic stress, and often times diagnosed as anemic. Iron is required for adequate and appropriate development and generation of new red blood cells and their ability to carry oxygen to tissues such as the heart, muscles and brain. Iron also improves symptoms of anxiety, due to its role in hemoglobin synthesis and transport of red blood cells throughout the body

All of these nutrients, along with important diet and lifestyle changes can help in the recovery from chronic stress, and alleviate anxiety and depression.

It is essential to speak to your holistic health care provider, who can work with you in restoring balance and reduce the effects of chronic stress.

Techniques

The following techniques have proven to be effective in reducing the symptoms of panic, anxiety and depression when used consciously and repeatedly. They are lifestyle techniques we can use to eliminate and l’let go’ of the small and big things that contribute to feelings of overwhelm and pain.

  1. Meditation
  2. Counseling
  3. Prayer
  4. Art therapy
  5. Music therapy
  6. Exercise (any kind)
  7. Sleep hygiene
  8. Diet changes
  9. Connecting with others (talking, cuddling, kissing)
  10. Belly breathing
  11. Mindfulness

With the help and guidance from a holistic practitioner, and other resources for counseling and support, it is possible to restore balance, health and vitality, and lead a fulfilling and happy life.

Resources

Australia (24/7)

  • 000 – Call this number in emergency situations and you feel you or a loved one requires immediate and urgent medical assistance
  • 1300 22 46 36 beyondblue.org.au
  • 13 11 14 lifeline.org.au
  • mindhealthconnect.org.au
  • 1800 55 1800 kidshelp.com.au
  • 1300 78 99 78 mensline.org.au

USA (24/7)

  • 911 – Call this number in emergency situations and you feel you or a loved one requires immediate and urgent medical assistance
  • 1800 273 TALK (8255) suicidepreventionlifeline.org
  • 1888 205 2775 mentalhealthcenter.org
  • 1800 SUICIDE (7842433)
  • 1800 273 8255 (Press 1) Veterans Crisis Line
  • 1877 YOUTH LINE (96884 5463)
  • 1866 488 7386 The Trevor Project
  • 1877 VET 2 VET (838 2838)
  • 1800 PPD MOMS (773 6667)
  • 1877 727 4747 (CA) didihirsch.org
  • 212 673 3000 (NY) samaritansnyc.org

Filed Under: Anxiety, Health and Organics, holistic health, lifestyle, Stress Tagged With: bowel, brain, disorders, health, holism, mood, nutrients, nutrition, wellness

Autism

April 2, 2014

World Autism Awareness Day, celebrated on April 2nd.

Let me highlight some of the known reasons behind Autism (ASD). There is not one particular thing that causes Autism, making it a multi-factorial condition that requires a multi-factorial and holistic approach.

Autism affects boys more than it does girls.

What is the picture of Autism?

There are many neurodevelopmental disorders in a person with autism.

Key identifiers include:

  • sensory issues (sight, smell, sound)
  • problems communicating
  • repetitive and self destructive behaviors
  • mimicking others
  • unresponsiveness
  • fixed focus on particular objects
  • inability to initiate or maintain eye contact
  • reference to ‘self’ as “I” or “me”
  • social awkardness/impairment
  • shouting, undesirable behavior
  • learning difficulty
  • sleep disorders
  • mood disorders (anxiety, depression)
  • poor concentration, difficulty remembering
  • altered physical and neurological development

Factors influencing the predisposition to Autism

These again, are varied, however, it appears to be a culmination of factors that expose children to autism.

  1. Genetic defects
  2. Nutrient deficiencies and excesses
  3. Altered gut flora
  4. Diet, lifestyle and environmental influences

Let’s start with genetic defects. Our genes are influenced by internal and external environments. These gene defects affect the mitochondria of cells by interrupting the energy used by neurons. Many gene faults have been linked to autsim. Pten, SHANK2, SYNGAP1, DLGAP2 and X chromosome are just a few of these genes. There are likely to be issues in the methylation processes of the liver that lead to autism.

Nutrient deficiencies including vitamins B6, B12, niacin, C, E and D. Zinc, magnesium, selenium, folate, chromium, glutathione and essential fatty acids may also be deficient.

There may be an overload of copper in the body, which interacts with zinc, altering the zinc/copper ratio. Zinc is required to push copper away and keep levels in check.

Essential fatty acids, especially EPA and DHA, are important in maintaining the integrity of cell walls. If cell walls are deficient in EFA’s, there is more susceptibility to assault from toxins, leaving the cells vulnerable to defects. Toxins include viruses and bacteria, heavy metals (lead, mercury, arsenic, cadmium etc.), and this increased risk is often seen in-utero and shortly after birth. These can create an environment within the body that leads to gastrointestinal, immune, endocrine and central nervous system disruption.

Altered gut flora leads to dysbiosis and leaky gut. Dysbiosis occurs when the bad bacteria within the gut over-run the good bacteria. This then causes the wall of the gut to become damaged (leaky gut), creating an environment where nutrients and pathogens leave the gut and enter into the bloodstream. When this occurs, there may be food intolerance and sensitivity, or allergy-type symptoms. Receptor sites within the gastrointestinal tract and brain are affected by bacterial dysbiosis resulting in both gut and neurological symptoms (as mentioned above).

Diet and lifestyle factors that can affect genes include nutritionally deplete foods such as highly processed and refined foods, artificial colors, flavors and preservatives. Even whole foods that are farmed in mono-cultures and heavily sprayed with toxic chemicals have proven to affect genes. The modern farming techniques see a decline in decomposition of organic matter by bacteria, reduce the nutrient content of food and create an internal environment in the body that is not designed for and cannot process effectively. This  can lead to an accumulation  of heavy metals and dysfunction of liver detoxification pathways, as well as interrupt hormones.

To put it simply, neurotransmitters NEED amino acids, minerals and vitamins for appropriate and adequate synthesis. An imbalance of these 3 things leads to interruptions and problems in brain chemistry, particularly serotonin, noradrenaline and GABA (calming). Low GABA causes an increase in noradrenaline (stimulating) and this requires balance with zinc and vitamin B6. Noradrenaline is copper dependent and requires a fairly high amount of copper for synthesis (remember that a copper imbalance is often found in autism). Serotonin needs vitamin B6 for synthesis and production.

While I won’t get into serotonin, GABA and noradrenaline here, these neurotransmitters are especially important in healthy gut, brain and hormone function.

In conclusion, the importance of a healthy body and mind is paramount, particularly in pre-conception and post-natal care. Any of the nutrients that are deficient in this life-stage, affect the health and genetic predisposition of our children, and their risk of autism.

I have seen a number of children who display autistic traits later in life and this is primarily due to the heavy intake of processed and refined foods. A few dietary changes may be the key to improving mood and behavior in older children considered to be on the autism spectrum.

Getting to the cause of any underlying health and genetic conditions is especially important in the diagnostic process for autism, and these issues can be addressed nutritionally, both through supplementation and foods, and lifestyle changes to improve regulation and production of neurotransmitters associated with autism.

Families with children who have autism need support on an emotional and nutritional level. It takes a whole lot of work to care for autistic children, and a whole family approach is important. While the children experience severe and debilitating effects, so too does the rest of the family with increased stress and their own health concerns as a result. Please be careful how you ‘label’ a family with a child running through the mall shouting or uncontrollably touching everything in sight. They cannot help it. Shopping malls and ‘busy’ places are highly stimulating to an autistic child, and really upsets their already ‘upset’ delicate balance. Autism is VERY common, and without knowing why that child is acting the way s/he is, we are not to judge them or the family.

 

 

 

 

 

 

Filed Under: gut health, Health and Organics, holistic health, lifestyle, nutrition Tagged With: autism, behavior, brain, disorders, food, health, mood, nutrients

Candida

April 1, 2014

What is Candida?

Candida is an opportunistic fungal pathogen (yeast). There are numerous forms of candida, and this post will be referring to CANDIDA ALBICANS.

It lives in the human body in small amounts and aids in digestion, however, several factors can lead to overgrowth, also known as Candidiasis. With this overgrowth, intestinal permeability is compromised, and the fungus leaches out into the blood, causing a systemic candida infection.

Often occurring in people with compromised immune function, antibiotic use, highly processed foods, refined and added sugars and reduced gastric acid secretion, candida can wreak havoc on the body.

Candida produces pyruvate and acetate within the gut. It also increase cytokine IL-17, in turn resulting in high inflammation of the gut.

Symptoms of candida overgrowth include

  • Eczema, dry, itchy, red and flaky skin
  • Reduced appetite
  • Headaches and migraines
  • Insomnia
  • Fatigue and brain fog
  • Poor focus and concentration
  • Low energy
  • Mood and behavioural disorders (anxiety, depression, ADHD)
  • White coating on the back of the tongue (can be scraped off)
  • Food intolerance
  • Sugar cravings
  • Constipation and diarrhea
  • Abdominal distention, cramping, bloating, flatulence
  • Recurrent and/or chronic ear infections
  • Dandruff
  • Reduced libido
  • Sinusitis
  • Joint and muscle aches and pain
  • Lowered blood sugar, diabetes

Reducing candida can take some time, however, it responds well to alkalizing of the gastrointestinal tract and body, oxygen and nutrient levels and increased bile secretions. The goal of treatment is to modulate bacteria within the colon and improve and heal the gastrointestinal wall.

What can help reduce candida overgrowth?

  • Digestive enzymes. Especially those that contain cellulose, hemicellulase, bromelain, papain, peptidase, amylase, lipase and protease. These help to break down the biofilm (protective covering) of candida so it can be eliminated
  • Olive leaf extract and coconut oil (caprylic acid)
  • Apple Cider Vinegar (unfiltered) taken before meals
  • Foods = thyme, oregano, garlic, paprika, rosemary, cinnamon, black pepper, cloves, ginger, flax seeds, celery cucumber, spinach, zucchini, avocado, asparagus, broccoli, artichoke, basil and sunflower seeds

It is important that while following a candida reduction, to use Vitamin C, fish oil and Epsom salt baths daily. This will assist in detoxification and reducing side effects of the ‘die-off’ that occurs with candida.

Filed Under: Gastrointestinal Health, gut health, Health and Organics, holistic health, lifestyle Tagged With: bowel, gastrointestinal, health, nutrition, wellness

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