In This Issue
- Winter Immune Defence
- Probiotics vs Antibiotics for Mastitis
- Is the Cold Getting you Down?
- Vitamin D and Pregnancy
- A Tale of Dragons and their Treasures
- Saturday Morning Massage
- Personal Trainer Offer
- Information Night – Miscarriage Prevention
- Recipes of the Month
Naturopath Emma Sutherland
Respiratory infections such as the “common” cold and influenza can occur at any time of year but are most common during the winter months. It is estimated that approximately 4.5 million Australians experience a cold at least once per year. No wonder it is called “common”! Kids average 6-8 colds a year and adults between 2-4.
Colds and flus are not the same. Influenza is much more serious and in some cases can be life threatening. Those most at risk of very serious illness are the elderly, the very young and those with compromised immunity. Most people who are relatively healthy will recover from a bout of influenza within a few days, however, if you don’t look after your immune system you will be susceptible to a relapse or to catching the next infection circulating in your environment.
How can I prevent colds and flus?
There are many things you can do to improve and maintain a healthy immune system which will reduce the likelihood of succumbing to an infection. Colds and flus are very contagious and spread from person to person via a droplet in the air from sneezing or coughing. You can become infected by touching a contaminated surface or by shaking hands then transferring the virus to your mouth, eyes or nose.
Tips for you
- wash your hands frequently, particularly if people around you have symptoms of cold or flu
- try to avoid crowded places as much as possible during the flu season
- drink plenty of water
- eat a diet high in fresh fruit and vegetables and whole grains. This ensures thatyou get the vitamins, minerals and antioxidants that are essential for a healthyimmune system
- eat adequate protein. This can be obtained from animal sources such as lean meat, chicken, fish, eggs and dairy foods or from plant sources such as legumes, tofuand tempeh
- have lots of onion and garlic for their antimicrobial properties. Ginger and chiliare very warming foods and can be beneficial in the cooler months
- get plenty of sleep and make time for relaxation and enjoyable activities
- engage in moderate exercise at least 4 times per week to improve immunity andaid elimination of wastes though the circulatory and lymphatic systems
- avoid processed foods
- minimize or avoid alcohol and caffeine as these leach valuable nutrients fromthe body
Take Action Early
If you have a cold or flu infection you need to take precautions that will prevent its spread and reduce its severity and duration.
- Speak to Emma at the very earliest sign of infection. If you begin taking theappropriate herbs and nutrients immediately you can prevent the infection takinghold.
- Always cover your mouth and nose when you sneeze or cough
- Avoid close contact with other people
- Take time off, rest and stay warm. Give your immune system a good chance to dealwith the infection quickly and efficiently
- Eat nutritious foods and have plenty of fluids – home made soups with vegetables,ginger and garlic are great as they are nutritious and don’t take much energy todigest
- Avoid cold drinks and foods, fatty foods and foods containing sugar and artificialadditives
- Keep in mind that dairy foods will increase mucous production
Herbal & Nutritional Medicines
There are many herbal and nutritional medicines that improve immunity and help the body fight infection. Talk to Emma about what is most appropriate for your situation. Echinacea is one of the most well known herbal medicines for improving immunity and fighting infection. It was traditionally used by the Native Americans for this very reason and the traditional use is now supported by scientific and clinical studies. Good quality Echinacea should give a significant tingling sensation in the mouth. If it does not tingle it is not worth using.
Elderberry and elderflowers are traditionally used to treat colds and flus. It has an antiviral activity against a number of influenza viruses and probably also enhances the immune system. Other herbs that improve immunity are Andrographis, Cat’s claw and Pau d’Arco.
Important immune enhancing nutrients include vitamin C and zinc. A deficiency of these nutrients depletes the immune system and leads to an increased incidence of infection. B complex vitamins are great for general health and immunity while vitamin A is essential for healthy mucous membranes which line the respiratory tract.
Juice of 1 lemon
1 teaspoon of finely chopped fresh ginger
Pinch of fresh chili
1-2 cloves of finely chopped garlic
1-2 teaspoons Manuka honey
Add boiling water and cover for 10 minutes. Rug up, stay warm and enjoy two cups.
This will encourage a mild fever and induce sweating. Fever is one of the first defenses against infection and will help to relieve symptoms.
Naturopath Belinda Kirkpatrick
Mastitisis an infection of breast tissue that results in breast pain, swelling, warmth, and redness of the breast. Systemic flu like symptoms are also common. It is a common infection suffered by women who are breastfeeding.
Naturopathic treatments including probiotics, herbal medicines and nutritional supplements are extremely effective in treating mastitis. Early detection and treatment is important so please be sure to contact your naturopath for an appointment or acute (15min) phone consultation to begin your treatment as soon as possible.
It is important to remember that there are many different strains of probiotics which all work in different ways. It is advisable to consult your naturopath before taking probiotics to ensure that you are taking the correct strains and dosage for your individual needs.
A recent study in Spain (2010), compared two probiotic strains to antibiotic therapy of lactational mastitis.
352 women with infectious mastitis were randomly assigned to one of three treatment groups for 3 weeks.
- L. fermentum group
- L. salivarius group
- Antibiotic therapyprescribed by a GP
- Women assigned to both the probiotic groups had more improvement and hadlower recurrence of mastitis than those in the antibiotic group. These findingssupport earlier research in 2008 by the same researchers.
The authors concluded, “The use of L. fermentum or L. salivariusappears to be an efficient alternative to the use of
commonly prescribed antibiotics for the treatment of infectious mastitis during lactation.”
infectious mastitis during lactation: antibiotics versus oral administration of Lactobacilli isolated from breast milk.’
Arroyo, R.et al (2010) Clin Infect Dis. Jun 15;50(12):1551-8.
Psychologist Jacqui Manning
Winter is well and truly here with the coldest temperatures seen in 60 years! It can be difficult to feel buoyant and energised during the winter months for many of us, but did you know there is actually a clinical form of depression that only occurs in winter? It is called Seasonal Affective Disorder (or SAD for short) and it is more than the winter blues. If you are experiencing symptoms such as anxiety, fatigue, sleep disruptions and weight gain, it is worth seeking help. I am one of a team of psychologists working at Darling Street Health Centre and we all use integrative as well as traditional forms of therapies to help you move forward. If you are struggling this winter, don’t do it alone – come and see one of us to see how we can help you.
Tips for coping with winter:
1) Get outside as much as possible
Depression increases when there is less sunlight, partly because your levels of vitamin D will drop. So get outside in the fresh air and sunshine as much as possible – of course, not to the point of getting sunburnt or damaging your skin, but a good 15 minutes in the morning or afternoon sun will give you a lift, both physically and emotionally.
2) Continue your good habits
Our natural tendency in winter is to curl up and hibernate, but this can be detrimental to your mental health, sometimes making you feel more isolated. So while allowing time for rest and recuperation, continue to exercise, attend social events, do all the things that normally make you feel good, so that you are still getting that external stimulation and connection.
3) Drink plenty of water
We tend to hydrate less in winter because our body is not giving us those ‘I’m feeling hot and thirsty’ cues as much, so remind yourself to drink plenty of water as this will help you feel cleansed and refreshed and less sluggish.
4) Learn tapping!
My favourite technique to teach my clients is something called Meridian Tapping (or EFT/SET). Often described as psychological acupressure, it is a simple process of physically tapping on acupressure points with your fingertips as you focus on your issue or problem – be it physical or emotional.
The basic theory comes from Chinese medicine – that by tapping on various points on your energy or meridian channels while tuned into the negative feeling/physical pain/response/event, you let the energy flow freely again, relieving the negative feeling.
It is especially effective for anxiety and I have been delighted over the 11 years I’ve been practicing tapping, to see clients resolve panic attacks, fear of flying, public speaking fears and so much more. Tapping works on the highest levels of anxiety as well as symptoms of mind to moderate depression, so if you’re curious, book in with reception on 9555 8806. You can learn it in a one hour session and practice it at home.
Jacqui Manning is a psychologist at Darling Street Health Centre. She specialises in helping people overcome anxiety and depression and in recent years, has developed a program helping people cope with the emotional aspects of the conception journey. She is the resident psychologist for CLEO magazine and has also contributed articles for Wellbeing Magazine, empower as well as having had a regular radio program with Andrew Daddo on 702 on emotional wellbeing.
To book in with Jacqui, call reception on 9555 8806 or if you have a question for
Jacqui, email her at email@example.com
Is Scientific American Right About Autism?
Naturopath Amanda Haberecht
A Scientific American article asks, “What if Vitamin D Deficiency is a Cause of Autism?”
(1) How could vitamin D deficiency during pregnancy cause autism, a genetic disease? Indeed, five researchers at Harvard, led by Dr. Dennis Kinney, recently endorsed and then modified the vitamin D theory of autism.
(2) Very recently, Dr. Darryl Eyles, of the University of Queensland, added his name to growing list of scientists who agree that vitamin D deficiency plays an important role in autism.
(3) Writing in Acta Paediatrica, arguably the most read pediatric journal in the world, Dr. Eyles praised the vitamin D theory of autism as being “parsimonious,” with the animal studies he has conducted over the last decade. For the last 15 years, geneticists have tried and failed to find a common structural genetic abnormality in autism. What they have found is evidence of genetic damage; the genetic code is not properly regulated in autism, with multiple genes not being expressed, probably due to an environmental injury. As Dr. Kinney reports, vitamin D’s mechanism of action is protection of the genome with direct regulation more than 1,000 human genes. If the gestational and early childhood vitamin D deficiency theory of autism is true, the tragedy is more poignant in that physicians could prevent the disease with adequate daily doses of vitamin D during pregnancy and early childhood. Just as important, vitamin D’s mechanism of action implies a treatment effect in autistic children.
1. Glaser G. What If Vitamin D Deficiency Is a Cause of Autism? Sci Amer April 24, 2009.
2. Kinney DK, Barch DH, Chayka B, Napoleon S, Munir KM. Environmental risk factors for autism: do they help cause de novo genetic mutations that contribute to the disorder? Med Hypotheses 2010;74:102-6.
3. Eyles DW. Vitamin D and Autism, Does skin colour modify risk? Acta Paediatr 2010 Mar 8
Psychologist Ruth-Helen Camden
Inside each of us we hide parts that feel angry, small or unloved. Those childlike parts of ourselves behave like inner shadows or wounds, holding us back from our real potential. They often lie intimately close to our sense of who we truly are, reminding us of the loss of beauty and innocence we had as children. They also hold samskaras – emotional scars – that limit us in our lives. Samskaras are the psychological imprints of things that have caused us pain in the past. On the surface we are adults, but our inner world is quite different. Inside, samskaras lie submerged like rocks in a river, unseen yet creating ripples far downstream. It is as if those small, childlike parts are frozen in time, still feeling and behaving as they did when the long-ago hurt first happened. But as everyone knows, the fearsome fire-breathing dragon is guarding a cave full of fabulous treasures. What if the wounded inner child was the same? If it was not only the problem, but the solution to personal obstacles? If the very mechanisms that guard and protect us now against hurt or injustice, were holding the keys to reclaiming love, trust and joy?
In fact, in my experience, that is exactly what people find when they take the inner journey to find the origins of their issues and blockages. There, facing the hurt at its source, they can finally let it go. And in that moment something profound is reclaimed – nothing less than a treasure. It is as if a new light begins to shine in them. What had looked like weakness or vulnerability turns into openness and receptivity. Fear and unconfidence evaporate like shadows in the light. Anger becomes a power of ‘I can’ that burns away fear and lethargy in a fire of enthusiasm. The old lets go and the new emerges.
It sounds simple, and it is. However it’s a fact that simple things are not always easy. It can take courage and perseverance to reach that turn-around point, where letting go changes everything. But having seen the alternative – that things will go on just as they have been – there are some who will never settle for less. The great adventure of meeting the dragon and winning the treasure is a child’s dream, and an invitation to every one of us.
Winter is upon us and it’s the perfect time to enjoy a hot stone massage. Come in out of the cold and try a hot stone treatment, which includes a detoxifying foot bath and foot scrub. This full body massage uses warm, smooth basalt stones that resonate with energy and a blend of essential oils to relax, nourish and balance you.
The weight and heat of the stones melts away muscular tension, moving lymph through the system and encouraging detoxification. Stones are also placed along the spine to assist with the flow of energy. For the month of July, you can enjoy a 90 minute hot stone massage for just $110 – that’s $20 off the regular price!!
Pregnancy massage pillows … These allow you to lie on your tummy while receiving your massage – something many pregnant women crave, especially later on in pregnancy when it’s been a while since this has happened!!
Massage can assist you to cope with common pregnancy problems, alleviating muscular aches and pains, hormone imbalances, joint problems, swelling and headaches. It also calms the nervous system, allowing you to prepare for an empowering birth.
For bookings phone the Centre on 9555 8806.
The patients of Darling Street Health Centre are being offered an exciting incentive to become more physically active, and develop a healthier life style. Personal trainer Clay Cook will provide Darling St patients one hour personal training sessions at a special rate of only $35.
To ensure that you achieve your goals, Clay will aim to give you an effective work out and address any of your particular fitness concerns. Clay will provide you with workouts that can easily be incorporated into your daily routine either in a gym, a park or in your own home. Clay will try to educate you about your specific fitness and nutritional needs and help you to negotiate an industry loaded with fads. Working with Clay you will receive more than just training sessions. In order to keep your goals on track you will receive a monthly email outlining fitness assessments and incentives. These assessments included body fat percentage, water retention, bone density, visceral fat, measurements, cardiovascular function, flexibility and muscular endurance.
Clay runs his sessions from the bottom of Johnson St Annandale in Jubilee Park, however arrangements can be made for sessions to be conducted in an area more suitable for you. Call for a complementary session on 0439978976
Speaker : Amanda Haberecht
(Naturopath and Director of Darling St Health Centre)
Too many women and their partners are told that miscarriage is simply bad luck and that there is no particular reason for their loss. However this lack of information and investigation can become a huge frustration to couples already experiencing such a difficult and silent grief. Miscarriage can in fact be preventable. Nutritional, genetic, physiological, bleeding and auto immune disorders can all play a role in miscarriage risk. At this information evening Amanda will discuss the various contributing risks to miscarriage and the importance of a thorough and multifactorial approach in the prevention of further losses. Couples who experience miscarriage often “fall between the cracks” on the infertility spectrum and often find themselves with few options.
Amanda believes these patients are often poorly supported and consequently miscarriage prevention has become a passionate area of ongoing interest and research for her. Amanda has spoken on the topic of miscarriage to both medical and allied health practitioners in the past.
If you are interested in attending this FREE information evening on Wednesday August 25th at 6:30pm please register either by phone 9555 8806 or email firstname.lastname@example.org
Roast Chicken with Sumac, Za’atar and Lemon
1 large organic of free-range chicken,
divided into quarters: breast and wing, leg and thigh.
2 red onions, roughly chopped
2 garlic cloves, crushed
4 tbsp olive oil, plus extra for drizzling
1 1/2 tsp ground allspice (pimento)
1 tsp ground cinnamon
1 tbsp sumac
1 lemon, thinly sliced
200ml chicken stock or water
1 1/2 tsp za’atar
20g unsalted butter
50g pine nuts
4 tbsp chopped flat-leaf parsley
1 In a large bowl, mix the chicken pieces with the onions, olive oil, ginger, cinnamon, saffron, lemon juice, water, salt and pepper.
2 Preheat the oven to 200C. Transfer the chicken and its marinade to a baking tray large enough to accommodate all the chicken pieces lying flat and spaced apart. They should be skin-side up. Sprinkle the za’atar oven the chicken and onions and put the tray in the oven. Roast for 30-40 minutes, until the chicken is coloured and just cooked through.
3 Meanwhile, melt the butter in a small frying pan, add pine nuts and a pinch of salt and cook oven a moderate heat, stirring constantly, until they turn golden. Transfer to a plate lined with kitchen paper to absorb the fat.
4 Transfer the hot chicken and onions to a serving plate and finish with the chopped parsley, pine nuts and a drizzle of olive oil. You can sprinkle on more za’ater and sumac, if you like.
Blue-Eye Cod Curry
1 tsp mustard seed oil
2 tsp brown mustard seeds
8 curry leaves spice mix (1/4 tsp each of fennel seeds, coriander seeds, chilli powder and turmeric)
1tsp tamarind paste
2 tbsp low-fat yogurt
2 tbsp reduced-fat coconut milk
1 tsp besan (chickpea flour)
2 baby bok choy
2 tomatoes, diced
400g (14 oz) cod, boned and diced
Heat the mustard seed oil in a pan and add the mustard seeds, curry leaves and spice mix. Stir over the heat for a minute until aromatic. Add the fish stock and tamarind and bring to the boil.
Mix together the yoghurt, coconut milk and besan and add to the pan. Whisk together and simmer for 5 minutes. Add bok choy, tomato and fish and simmer for 5 minutes.
Season to taste and serve over steamed brown rice.