Tanya Edwards, Author at Performance in Health

High Cholesterol: a naturopaths guide to support you

Tanya Edwards — Fri, 19 Sep 2025 05:33:19 +0000

Dyslipidaemia (AKA unhealthy fat (lipid) levels in the blood) is an increasingly common health issue in Australia and is a significant risk factor for cardiovascular conditions including heart attacks and strokes. Dyslipidaemia is often oversimplified as being “high cholesterol”, which has led to the word “cholesterol” becoming synonymous with bad health. However, much of this demonising of cholesterol is due to a misunderstanding of cholesterol’s role in health and the mechanisms of cholesterol dysregulation and unhealthy lipid levels. So, what’s really going on when we talk about cholesterol, triglycerides, and dyslipidaemia, and how do we approach it naturopathically? This handout has been put together to help give you the knowledge and resources needed to improve your body’s fat levels and help improve your overall health.

Dyslipidaemia, Cholesterol and Triglycerides

Dyslipidaemia is the term used to describe unhealthy fat (lipid) levels in the blood. Whilst often this condition is oversimplified to being just “high cholesterol”, there are actually two types of fats this involves – cholesterol and triglycerides.

What is Cholesterol and how does it affect my health?

Cholesterol is a type of fat that is vitally important for health. Most of our cholesterol is made by our bodies, primarily in the liver but also in cells throughout the body. Cholesterol is the precursor for vitamin D and for hormones such as oestrogen, testosterone, and cortisol. It is also needed for healthy cell walls and helps the body to digest and absorb important nutrients such as fat-soluble vitamins A, D, E, and K. Cholesterol is also an important molecule used in the healing process. The liver will produce extra cholesterol to be sent to sites requiring healing, and we will naturally have higher cholesterol levels when we are sick, after surgery, or even during periods of high stress.

So, if cholesterol does so much good in the body, why does it have such a bad rap? The answer lies in the misnomer that is “good” vs. “bad” cholesterol. This type of oversimplified language has led many people to believe that it is cholesterol itself that causes health problems, but this is not the case. It is actually the transporter molecules that the body makes to move cholesterol around the body which can cause health issues.

Because the physical structure of cholesterol means it does not circulate in blood easily on its own, the body creates small carrier molecules called “lipoproteins”, which transport cholesterol around the body to be used by cells. There are 5 types of these transporters, but the main two are HDL and LDL.

HDL (high density lipoproteins): the “good” cholesterol transporter. This transporter carries cholesterol away from cells and back to the liver, where it can be metabolised and excreted. HDLs also “mop up” damaged LDLs. Higher levels of HDL are generally good.

LDL (low density lipoproteins): the “bad” cholesterol transporter. This transporter carries cholesterol from the liver out to the cells throughout the body to be used.

LDLs are much more easily damaged by oxidative stress. Too many LDLs, particularly when exposed to inflammation or low antioxidant levels, can lead to LDLs becoming damaged via oxidation. It is these oxidised LDLs which cause tissue damage and health issues. The oxidised LDLs are “sticky” and can attach to artery walls, leading to narrowing of arteries. So, when we discuss “high cholesterol”, what we are really saying is that a person has an imbalance in their cholesterol transporters – low levels of HDL and high levels of LDL.

Causes of High Cholesterol

Naturopathy always looks to address the underlying causes and drivers of illness, so it’s important to understand what may be causing your cholesterol issues. Causes of high cholesterol include:

Inflammation: This is a common one and in fact, high cholesterol levels may be the body’s way of telling us that there is inflammation happening that needs to be addressed. Inflammation leads to higher levels of LDL and lower levels of HDL, meaning more cholesterol is transported to the tissues and less is transported back to the liver for metabolising and excretion. The excess LDLs then become damaged, leading to even more inflammation. Oxidative stress: this can be caused by low antioxidant intake, inflammation, trans fats, excess saturated fats and sugar, smoking, and insulin resistance.

Diet: dietary intake of cholesterol through animal products (meat, dairy and eggs), has only a minimal effect on our cholesterol levels (remember that much of the cholesterol in the body is made by the liver). Instead, it is low vegetable and fruit intake, and high intake of inflammatory foods such as sugar, trans fats, and saturated fats, which can contribute to high LDL cholesterol levels. Stress: chronic stress is bad for our health in so many ways. Stressed people and people with type A personalities can be especially susceptible to high LDL cholesterol and even heart disease. Stress drives up our cortisol levels which worsens insulin function and signals to our body to store extra body fat, further worsening cholesterol levels. The body also sees lack of sleep as stress.

Insulin resistance and high blood sugars: high blood sugar causes many biochemical changes in the body and can lead to abnormal cholesterol levels – low HDL and high LDL levels. Sugar compounds can also exacerbate cholesterol issues by attaching to LDL molecules and making them more likely to cling onto artery walls.

Hypothyroid: thyroid hormones are needed in order to both make cholesterol and remove it from the body. If your thyroid is not working optimally, it can greatly affect your cholesterol levels.

What are Triglycerides and How Do They Affect my Health?

Triglycerides are a common type of fat made up of chains of fat linked by glycerol (a type of sugar-alcohol) and are the most common form of body fat. Triglycerides are found in foods and are also formed in the liver as a way for our bodies to store unused calories. Glucose and fats are bonded together to form triglycerides, which make a convenient package of the two energy sources ready to be stored for future use. These triglycerides are then stored in fat cells throughout the body and can be released by the body during periods when calorie intake doesn’t meet the body’s requirements.

As with cholesterol, triglycerides cannot travel freely through the bloodstream – they require a transporter to move them from the liver to other body cells. There are two main transporters that carry triglycerides:

Chylomicrons: These are very large transporters. They are the largest type of lipoprotein and typically carry triglycerides, phospholipids, proteins, as well as some cholesterol from the intestines throughout the body.

VLDL lipoproteins: These are a very small transporter, similar in structure to HDL and LDL, which carry triglycerides primarily from the liver to the body tissues. As with LDL, they can be considered a “bad” type of cholesterol/ transporter, or a sign that your lipid levels are in the unhealthy range. Unlike with HDL and LDL, there is no way to directly measure your VLDL levels – triglyceride levels are measured instead.

When we say, “high triglycerides”, what is really meant is that the levels of triglycerides in your blood are high (as opposed to how many triglycerides are being stored in fat cells). It is these “free”, un-stored triglycerides in the bloodstream that can cause issues for cardiovascular health. Triglycerides, particularly within VLDL, can attach to artery walls to cause blockages, contributing to atherosclerosis and increased risk of stroke, cardiovascular disease and heart attack.

Causes of High Triglycerides

Eating excess calories: Eating more calories than your body requires means your body will produce more triglycerides, as the body needs to store the excess calories for future use. Consuming calorie dense foods like refined carbohydrates, sugars, and foods high in saturated fats are especially easy for the body to use to form triglycerides. High GI carbohydrates also release more glucose into the blood which hinders the absorption of triglycerides out of the bloodstream.
Hypothyroid: The thyroid regulates much of our metabolism, including the production of
triglycerides for calorie storage and their release for use as energy. Low thyroid function means slower metabolic processes and a higher retention of triglycerides in the body.
Alcohol: When alcohol is metabolised in the liver, it is converted into fat, which can then be used to form triglycerides.
High blood sugar: prediabetes and diabetes can lead to high triglycerides levels, as high levels of glucose in the blood makes it more difficult for the body to absorb fat from the bloodstream and prompts the liver to produce more triglycerides.
Prescription drugs: certain medications, including the oral contraceptive pill, beta blockers, hormone replacement therapy, steroids, and even some diuretics can cause high triglyceride levels.

Naturopathic Treatment

In your consultation, Tanya works closely with you to understand the main drivers for your cholesterol imbalance, what dietary and lifestyle changes would be beneficial and prescribe herbs or supplements once she has an understanding of your unique health situation. Please contact me for a complimentary fact finding call or book an initial naturopathic consultation here.

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Is Anxiety Driving your IBS?

Tanya Edwards — Tue, 20 Sep 2022 10:59:36 +0000

Anxiety is an incredibly common condition in this busy world in which we live. Both myself as a naturopath in Sydney and the mental health practitioners that practice from Performance in Health Wellbeing Clinic, support a range of individuals in Anxiety Management.

I also focus on digestive issues and IBS as a naturopath, and it is certainly an area of health that I am passionate about. I find that irritable bowel syndrome (IBS) is a diagnosis often via exclusion and once other health conditions have been excluded, IBS is the diagnosis given. This basically means that the actual cause of your gut distress is not known. It is important to exclude other causes which is always part of my treatment plan when working with gut related issues.

When I am supporting someone with an IBS diagnosis, I always consider anxiety as a cause. In saying this, I always assess for chronic constipation as the cause, slow gut motility, Post Infectious IBS, endometriosis on the colon, bacterial overgrowth in the small and/or large intestine, bacterial dysbiosis, food intolerances & malabsorption conditions and thyroid disease. I often recommend functional testing to delve more deeply into what is happening for my clients. Often Inflammatory Bowel Disease, GERD, H Pylori or more may have been excluded by a gastroenterologist.

I also find that it may be several health-related issues that may create the “perfect storm” of Chronic IBS.

What I do know without a shadow of a doubt is that in approximately 70% of case gut issues drive anxiety and in approximately 30% of cases anxiety drives gut issues however no matter where it starts, one drives the other so you end up in a gut – anxiety – gut- anxiety circuit and treatment must also focus on both for successful outcomes.

Let’s talk statistics about Anxiety Driven IBS.

Both IBS and anxiety are common health issues for adults in Australia. IBS affects around 1 in 5 of us, whilst 1 in 6 will experience an anxiety disorder in their lifetimes. It’s becoming increasingly well established that our mood and our gut health are intrinsically linked and, anecdotally, many of us are all-too-familiar with the gut-churning effect anxiety and stress can have on our bodies. We’ve previously discussed on the blog about the link between gut health and low mood issues such as depression. But what about other mental health conditions? Do these also affect our gut health? Today we look at anxiety and how it can drive IBS – the mechanisms behind this, as well as some simple strategies to help you manage your anxiety symptoms to improve your gut health.

IBS

Irritable bowel syndrome, also known as IBS, is a really common gastrointestinal condition, affecting around 15% of the general population. IBS is a chronic functional disorder, characterized by recurrent symptoms of abdominal pain and bloating, as well as constipation, diarrhea, or both. Despite being common, it’s a complex condition that involves a complicated interplay between gut microbiota, diet, pain receptor dysregulation, and mental health. It’s very common for people with IBS to have concurrent mental health conditions, such as anxiety and depression – up to 90% of people with IBS also have one or more mental health conditions. What’s more, IBS symptoms often worsen during periods of acute stress or exacerbations of existing mental health conditions, and treatment for mental health can lead to reduced IBS symptoms. Recent studies suggest that IBS is actually a disorder of a breakdown in gut-brain communication, rather than being a strictly gastrointestinal health condition.

Anxiety and the Gut

Have you ever been anxious about an event and found you suddenly had to go to the bathroom? Or, if you experience an anxiety disorder, do you find that gastrointestinal symptoms are an issue for you? You’re not alone. Anxiety is one of the most common mental health conditions in Australia; many of us have experienced an anxiety disorder ourselves or have seen a loved one go through it. Anxiety causes both psychological and physical symptoms, with gastrointestinal symptoms being some of the most common issues for those with anxiety. Whilst typical symptoms might include shortness of breath, sweaty palms, and palpitations, acute anxiety can also look like:

Diarrhoea, constipation, or both
Abdominal cramping or pain
Nausea, indigestion, or heartburn
Loss of appetite, or increased appetite

So, what is going on here? There are a few reasons why these symptoms occur.

1. The Enteric Nervous System and The Gut-Brain Axis

The first reason for this link between anxiety and the gut is because both the gut and brain are connected via a system of nerves called the enteric nervous system (ENS), which is also known as the “second brain”, or the “gut-brain axis”. The enteric nervous system controls aspects of communication between the gut and the brain regarding functions such as digestion and gut motility. In fact, the vital functions of the gastrointestinal tract are almost entirely dependent on the enteric nervous system and things quickly fall apart if it is not working properly. Researchers have also found that the ENS may be responsible for some of the mood changes associated with gastrointestinal conditions like IBS. The ENS and gut-brain axis connects the emotional and cognitive centers of the brain with the gut. It is through this link that our thoughts and feelings affect our digestion and vice-versa.

2. The Physiology of Anxiety and Neurotransmitters

The second reason why anxiety and IBS are linked has to do with the chemical changes that occur in the body in anxiety. Physiologically, anxiety is essentially an overactivation of the fight or flight response, also known as the HPA axis or sympathetic nervous system. This means anxiety, like stress, puts our body into fight or flight mode. When the body is in fight or flight mode, “non-essential” functions such as digestion and immune function are suppressed. People with anxiety often aren’t digesting and absorbing their food adequately, particularly when symptoms are bad. What’s more, anxiety leads to altered levels of many important neurotransmitters, which are the chemicals the nervous system uses to send messages throughout the body. When neurotransmitter levels become altered, communication within the nervous system is compromised, as is communication between the brain and the gut via the ENS. Some of the neurotransmitters that are affected include noradrenaline, GABA, and acetylcholine, among others.

Noradrenaline

Noradrenaline, also known as norepinephrine, is a key neurotransmitter in the sympathetic nervous system (the fight or flight mode). It helps us to feel awake and alert and plays important roles in regulating our behaviour, memory, and learning. Anxiety typically causes noradrenaline levels to be higher than normal, which causes a fast heart right, high blood pressure, suppressed digestion, and slow bowels (meaning constipation). However, in periods of acute stress or anxiety, high noradrenaline can actually stimulate the bowels and trigger diarrhoea. In addition, noradrenaline can also cause alterations to the gut microbiota, leading to dysbiosis, which can make IBS symptoms even worse.

GABA

Gamma-aminobutyric acid (GABA) is our main calming neurotransmitter. Not only does it help us to feel calm, it is also important for helping with physical movement and cognitive function. Low GABA levels are typical in anxiety. Unfortunately, low GABA levels causes an increased sensitivity to pain in the gut, one of the most common symptoms in IBS. Low GABA levels can also negatively affect gut motility and the gut’s immune function, too.

Acetylcholine

Acetylcholine is another important neurotransmitter that is altered in both anxiety and IBS. Acute stress and anxiety cause low levels of acetylcholine in the gut and the brain, which leads to inflammation and increased gut motility, causing diarrhoea.

The Role of Gut Bacteria

Of course, we can’t discuss the gut without also discussing the gut microbiota. The gut microbiota is essential for the health of both the central nervous system (brain) and the ENS, because of the important neurotransmitters these bacteria produce, which are utilized by our nervous system. Bacteria in the gut produce not only serotonin, but also GABA, acetylcholine, and even melatonin. Animal studies show that changing the gut microbiota can trigger anxiety disorders and other mental health conditions, further highlighting how important our microbiota balance is. Gut bacteria directly affect the gut-brain axis, too. Bacteria communicate with nerve cells in the gastrointestinal tract, as well as communicating with the brain via the neurotransmitters they produce.

A Self-Perpetuating Cycle

It’s easy to see how the link between gut health and anxiety can lead to a self-perpetuating cycle for those with anxiety disorders and conditions like IBS. Once you are caught in this cycle, it will continue until both the anxiety and the gut aspects of your health are addressed. This is where as a naturopath I often make a significant difference in Anxiety Driven IBS through guiding you towards treatments that will help to address both the anxiety and the gut, to help make sure you are healing both parts of the issue.

Calming Your Anxiety for Better Gut Health

The good news is there are many ways you can start to gain control of your gut health by addressing your anxiety, and vice versa. Below are some great tips for helping to regain your health.

Herbal Medicines for Anxiety

Each person is unique and for this reason there are many herbs that I use for my KPI of Calm energy. This may also include herbs for more restorative sleep as sleep is critical for reducing next day anxiety. Some of my favourite herbs include kava, withania, rhodiola, passionflower, lavender and more.

Gut calming herbs

Again, this is dependent on medications and what is unique to each client however some of the herbs I may prescribe include chamomile, lemon balm, peppermint.

Use a Quality Probiotic when indicated

Prescribing a probiotic when someone actually has a bacterial overgrowth can worsen their symptoms when working with IBS. Once an overgrowth has been excluded and reasons for a lack of healthy gut bacteria has been identified then specific probiotics may be prescribed.

A good quality probiotic can be incredibly valuable in re-establishing a healthy gut microbiota for certain people. Certain specific microbial strains, such as Lactobacillius reuteri, have been found to improve gut motility and reduce pain perception in the gut, demonstrating good potential for use in IBS. However, remember that probiotic supplementation does need to be paired with prebiotics and a healthy, plant food-rich diet to ensure sufficient substrate available for bacterial populations to thrive. Unfortunately, many probiotics available on the market are of inferior quality or don’t contain therapeutic doses of specific bacterial strains that are beneficial for conditions like IBS. If you are interested in taking a probiotic, speak with your naturopath to find the right probiotic supplement for you.

Specific prebiotics

Many prebiotics can produce excess gas that worsen symptoms such as bloating and pain however proper prebiotic prescriptions made in line with symptoms can make a huge difference for symptoms and support good bacterial populations to grow.

Vitamin deficiencies and additional needs

Again, each person has different nutrient requirements depending on levels of stress in their lives including career, family, past history and more (which uses up nutrients), diet, lifestyle, and medications. Important nutrients for anxiety include magnesium, Zinc, Vitamin B, Vitamin C and more. The wrong magnesium at the wrong dose can worsen looser stools so be careful.

Blood sugar balancing

When supporting my clients with anxiety, a focus is always made around balancing blood sugar levels throughout the day and night as fluctuations can trigger and worsen anxiety. Having good energy levels throughout the day is also important as fatigue is a trigger for anxiety in many people.

Manage Your Stress

Finding ways to reduce your stress and improve your stress-coping skills can really help with anxiety. Stress management can be as simple as a daily 30-minute walk or starting a mindfulness practice.

Talk it Out

If you experience anxiety, having a professional you can talk to makes a big difference. If you don’t already, consider booking yourself in to see a psychologist, counsellor, or therapist, who can listen to your experiences and help direct you towards helpful strategies to manage your anxiety. Performance in Health Wellbeing clinic in Sydney’s Inner West have a team of well qualified professionals to help you.

Book in to see me (Tanya Edwards) for Naturopathic support

If you’re struggling to understand where to start, getting some professional guidance is key. A naturopathic consultation is an extremely thorough investigation which can help you to better understand your symptom picture and overall health as we work together to develop a holistic strategy to help you regain your health.

Treatment will look at what needs to be excluded. I may recommend a low FODMAP as a temporary measure to reduce gut symptoms as we figure out what is happening for you and herbs to reduce anxiety and gut issues at the same time. To find out more, contact Performance in Health today.

References

Annahazi, A., & Schemann, M. (2020). The enteric nervous system: “A little brain in the gut.” Neuroforum, 26(1).

Bercik, P. (2020). The brain-gut-microbiome axis and irritable bowel syndrome. Gastroenterology & Hepatology, 16(6), 322–324.

Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2).

Cherpak, C. E. (2019). Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function. Integrative Medicine: A Clinician’s Journal, 18(4), 48–53.

Gros, M., Gros, B., Mesonero, J. E., & Latorre, E. (2021). Neurotransmitter dysfunction in irritable bowel syndrome: Emerging approaches for management. Journal of Clinical Medicine, 10(15).

Hadjivasilis, A., Tsioutis, C., MIchalinos, A., Ntourakis, D., Christodoulou, D. K., & Agouridis, A. P. (2019). New insights into irritable bowel syndrome: From pathophysiology to treatment. Annals of Gastroenterology, 32(6), 554–564.

Jerndal, P., Ringstrom, G., Agerforz, P., Karpefors, M., Akkermans, L. M., Bayati, A., & Simren, M. (2010). Gastrointestinal-specific anxiety: An important factor for severity of GI symptoms and quality of life in IBS. Neurogastroenterology & Motility, 22(6).

Lee, S., Wu, J., Ma, Y. L., Tsang, A., Guo, W.-J., & Sung, J. (2009). Irritable bowel syndrome is strongly associated with generalized anxiety disorder: A community study. Alimentary Pharmacology and Therapeutics, 30(6), 643–651.

Niesler, B., Kuerten, S., Demir, I. E., & Schafer, K.-H. (2021). Disorders of the enteric nervous system—A holistic view. Nature Reviews Gastroenterology & Hepatology, 18, 393–410.

Popa, S.-L., & Dumitrascu, D. L. (2015). Anxiety and IBS revisited: Ten years later. Clujul Medical, 88(3).

Shrestha, B., Patel, D., Shah, H., Hanna, K. S., Kaur, H., Alazzeh, M. S., Thandavaram, A., Channar, A., Purohit, A., & Venugopal, S. (2022). The role of gut-microbiota in the pathophysiology and therapy of irritable bowel syndrome: A systematic review. Cureus, 14(8).

Windgassen, S., Moss-Morris, R., Goldsmith, K., & Chalder, T. (2019). Key mechanisms of cognitive behavioural therapy in irritable bowel syndrome: The importance of gastrointestinal related cognitions, behaviours and general anxiety. Journal of Psychosomatic Research, 118, 73–82.

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Tan’s Favourite Coconut Chickpea & Vege Curry

Tanya Edwards — Wed, 21 Apr 2021 03:31:52 +0000

With more and more of us making the choice to increase our plant proteins whilst reducing animal proteins, this scrumptious Chickpea curry is a wonderful recipe to include in your weekly menu. It’s also loved by the die-hard meat eaters in my family!

Another reason to make it a regular weekday staple is because its so easy to make and a wonderful go to for the “time poor” individual.

Not only are chickpeas versatile and tasty but they are an incredibly healthy plant-based protein, rich in vitamins, minerals and dietary fibre, meaning they are great for gut health, heart health, cholesterol and blood sugar levels.

Ingredients

2 tbsp cold pressed olive oil or 1 tablespoon coconut oil
1 large onion, chopped finely
2-3 cloves of garlic, chopped finely
2 red capsicums, cut into strips
2 zucchini’s, sliced
2 cans of organic chickpeas, drained
400ml can full fat organic coconut milk
400ml can diced or crushed tomato
1 cup organic vegetable stock or broth
1 tablespoon smoked paprika
1 tablespoon cumin
½ tsp cayenne pepper (avoid if don’t like it spicy)
1-2 tsp coconut sugar, 2 tablespoon maple syrup or stevia powder (read back so dose is equivalent to 2 teaspoons sugar)
3 cups baby spinach leaves
½ cup fresh coriander, roughly chopped
½ fresh lime, squeezed

Instructions

Heat your choice of oil in large saucepan then when hot add the onion and garlic and cook until clear and fragrant, 1-2 minutes.

Stir in the zucchini and capsicums and cook for a few more minutes. You can now add the spices and stir for a minute. Add all other ingredients except baby spinach, lime and coriander as you add these just before serving.

Simmer your curry on low heat for 30 minutes or so and then stir in spinach, squeezed lime and coriander.

You can have this curry on its own or serve on brown rice or quinoa (combination of both is nice). I also often add in some Asian sweet potato noodles or some rice noodles so it resembles a laksa if you don’t want to serve with rice. Sprinkle some more fresh coriander before serving.

If you don’t want any rice or noodles, bulk it up by adding more vegetables at the beginning of the recipe such as broccoli, cauliflower or mushrooms.

Storing: This curry keeps well in the fridge for around 3 days and freezes really nicely too!

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How to Reduce Urinary Tract Symptoms of an Enlarged Prostate | Naturopathic Recommendations

Tanya Edwards — Wed, 17 Feb 2021 23:25:36 +0000

Firstly, let me start by saying that this blog has been written to provide support to men with mild to moderate symptoms caused by having an enlarged prostate and for men who wish to initiate prevention strategies in their thirties or forties due to complications seen in older family members. As symptoms with this condition often worsen gradually over time, making important changes at early onset can be very helpful.

In the more severe and advanced cases of Benign Prostatic Hyperplasia (BNP), your GP will refer you to a specialist as chronic lower urinary tract symptoms including the inability to completely empty the bladder, increases the risk of kidney damage.

When supporting men with uncomfortable urinary tract symptoms that impact their quality of life, using a screening tool to assess the severity of their symptoms is a sensible place to start. I like to refer to The International Prostate Symptom Score (IPSS) with my clients which is an eight-question weighted survey that helps determine if symptoms are mild, moderate or severe.

Whilst I regularly work collaboratively alongside General Practitioners, it is not uncommon for me to refer my clients to a GP as part of my duty of care and to exclude other medical causes.

What is Benign Prostatic Hyperplasia (BPH)?

The prostate gland is a small muscular organ the size of a walnut that sits underneath your bladder and encircles the upper part of your urethra which is the tube that carries urine from your bladder to your penis. As this tube passes through the middle of your prostate, urine flow can be blocked when your prostate becomes larger and this tube (urethra) then becomes compressed.

Most medical experts agree that if a man lives long enough, they are almost 100% guaranteed of having their prostate enlarge. This only becomes an issue when this enlargement starts to cause lower urinary tract symptoms. Some men are fortunate enough not to experience these symptoms however the majority will experience some symptoms in their lifetime.

Benign prostatic hyperplasia (BPH) refers to the nonmalignant growth of the prostate gland as men age with studies around the world indicating that it takes place in 10% of men in their 30s, 20% of men in their 40s, 50-60% of men in their 60s, and 80% to 90% of men in their 70s and 80s.

It must be highlighted, however, that not all men with an enlarged prostate will go on to develop frustrating lower urinary tract symptoms. The reverse is also true meaning that some men may experience significant lower urinary tract symptoms without prostate enlargement (benign prostatic hyperplasia). In these cases, other conditions such as prostatitis, bladder or kidney stones, urinary tract infections and other disorders need to be excluded.

Image by Urology Specialist

What are common symptoms of Benign Prostatic Hyperplasia?

The severity of your symptoms is not always directly related to the size of your prostate. It can depend on where the growth has occurred meaning that sometimes only a slight enlargement may cause substantial symptoms, whilst much larger prostates may only cause minor issues.

Some of the more common symptoms are:

Frequent urination
A sudden and urgent need to urinate
Nocturia: increased times you get up out of bed at night to urinate
Incontinence
Difficulty starting and straining to urinate
A reduced force of urine stream
A urine stream that is interrupted with stops and starts
Dribbling once urination is finished
A feeling of incomplete emptying of your bladder
Urinary tract infections and painful urination
Inability to urinate or only urinating small volumes
Blood in your urine

What causes Benign Prostatic Hyperplasia?

Whilst this can be complex, an imbalance of hormones is thought to be involved in the growth of the prostate. Specifically, an increase in levels of a potent hormone called dihydrotestosterone (DHT) which is created from testosterone by an enzyme called 5-alpha reductase enzyme. Unfortunately, DHT is thought to be up to ten times more powerful in its stimulatory effect on prostate growth than testosterone.

Estradiol, a type of estrogen is thought to be another player in prostate growth. Estrogen is converted from testosterone by an enzyme in fat cells called aromatase. This is why obesity, metabolic syndrome, increased levels of blood insulin, diabetes, low levels of physical activity and diet are always a focus when developing naturopathic treatment aims. This estrogen dominance in the face of dropping testosterone levels is thought to be implicated.

Environmental exposure to chemicals called xeno-estrogens are thought to also act as hormone disruptors in this condition. This means they mimic estrogen and estrogen makes things grow.

Inflammation and high cholesterol are also thought to be a key component in prostate enlargement and the progression of benign prostatic hyperplasia (BPH).

What Naturopathic Treatment Aims Can You Expect for Prostate Health?

Natural medicine and naturopathic strategies have a great deal to offer in the prevention and treatment of Benign Prostatic Hyperplasia (BPH). Here are several worth highlighting:

Regulating hormones: using diet, lifestyle guidance, supplements and herbal medicines to regulate hormones specifically the conversion of testosterone to potent DHT and estrogen is crucial. A combination of herbs may include Serenoa repens (Saw Palmetto), Urtica Dioica root (Stinging nettle) & Crataeva Nurvula (Crataeva). Guidance in regard to estrogen mimicking chemicals to avoid is another.
Supporting the achievement of healthy weight and increased physical activity.
Reducing inflammation in the body through the protective role of antioxidants can be achieved with an emphasis on particular foods and herbal medicines.

Naturopath’s have a number of dietary recommendations including:

Zinc rich foods due to zincs role in reducing the conversion of testosterone to DHT;
Fatty fish, nuts & seeds due to their anti-inflammatory effect;
Reduced beer consumption. Beer increases a hormone called prolactin which is associated with prostate growth;
Adding phyto-estrogen foods which block stronger estrogens and help to balance hormones. Flaxseed, freshly ground is a personal favourite.

To find out more about how we can support you through Benign Prostatic Hyperplasia, please book an appointment.

References

Ajayi, A., & Abraham, K. (2018). Understanding the role of estrogen in the development of benign prostatic hyperplasia. African Journal of Urology, 24(2), 93–97. doi:10.1016/j.afju.2018.01.005

Boyle, P., Robertson, C., Lowe, F., & Roehrborn, C. (2004). Updated meta-analysis of clinical trials of Serenoa repens extract in the treatment of symptomatic benign prostatic hyperplasia. BJU international, 93(6), 751–756. https://doi.org/10.1111/j.1464-410X.2003.04735.x

Christudoss, P., Selvakumar, R., Fleming, J. J., & Gopalakrishnan, G. (2011). Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian journal of urology : IJU : journal of the Urological Society of India, 27(1), 14–18. https://doi.org/10.4103/0970-1591.78405

Men, C., Wang, M., Aiyireti, M., & Cui, Y. (2016). The efficacy and safety of Urtica dioica in treating benign prostatic hyperplasia: A systematic review and meta-analysis. African Journal of Traditional, Complementary and Alternative Medicines, 13 (2), 143-150. http://dx.doi.org/10.4314/ajtcam.v13i2.17

Ngai, H. Y., Yuen, K. S., Ng, C. M., Cheng, C. H., & Chu, S. P. (2017). Metabolic syndrome and benign prostatic hyperplasia: An update. Asian journal of urology, 4(3), 164–173. https://doi.org/10.1016/j.ajur.2017.05.001

Robert, G., Descazeaud, A., Nicolaïew, N., Terry, S., Sirab, N., Vacherot, F., Maillé, P., Allory, Y., & de la Taille, A. (2009). Inflammation in benign prostatic hyperplasia: a 282 patients’ immunohistochemical analysis. The Prostate, 69(16), 1774–1780. https://doi.org/10.1002/pros.21027

Roehrborn C. G. (2005). Benign prostatic hyperplasia: an overview. Reviews in urology, 7 Suppl 9(Suppl 9), S3–S14.

Sarris, J & Wardle, J (2014) Clinical Naturopathy (2nd ed), Elsevier: Australia.

Xia, B. W., Zhao, S. C., Chen, Z. P., Chen, C., Liu, T. S., Yang, F., & Yan, Y. (2020). The underlying mechanism of metabolic syndrome on benign prostatic hyperplasia and prostate volume. The Prostate, 80(6), 481–490. https://doi.org/10.1002/pros.23962

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How Getting to the Bottom of Your Chronic Gut Issues Can Be a Game Changer

Tanya Edwards — Wed, 20 Jan 2021 05:56:35 +0000

IBS Naturopath in Sydney Provides Help and Advice

Naturopathic medicine has always known the true importance of gut health in attaining optimal well-being with the father of natural medicine, Hippocrates born in 460BC stating that “all disease begins in the gut”. Fortunately, modern medicine has gone from ridiculing this philosophy to now understanding the enormous significance of gut health on both physical and mental health. It is exciting that recent scientific research now backs up the importance of correcting digestive disturbances.

So, What is the Importance of Gut Health?

Your gut and digestive system is one of the most critical systems in the human body and when it is not in peak condition and is malfunctioning, your body cannot absorb important nutrients. In fact, it often absorbs what it should be excreting such as toxins and waste products and excretes or can’t absorb what it should be absorbing.

But it is a much bigger issue than just nutrients. The health of your digestive system is closely aligned to many other systems in your body and can have huge impacts on your immune system, nervous system, hormones, sleep, allergies, chronic fatigue, skin conditions, quality of life and more.

Supporting people with chronic gut issues is a common occurrence in my Sydney naturopathic practice. As an IBS naturopath, I often see patients who have tried everything else.

Having personally experienced many years of Irritable Bowel syndrome (IBS) and postnasal drip due to undiagnosed food intolerances since childhood, my career as a naturopath was born out of my passion and determination to understand the drivers of gut dysfunction.

How a Naturopath Identifies the Drivers of IBS & Gut Dysfunction

Sadly, the causes can often be multi-faceted which is why my initial consultation takes 90 minutes or more. Understanding each person’s unique set of circumstances includes gathering information around genetic history. You would be surprised how many people have relatives with digestive issues. Diagnosed conditions in families can provide valuable information when understanding the key drivers of your specific gut problems. Past medical history is also assessed such as childhood health issues, infections, allergies, antibiotic use and more. I even go as far as to look at whether someone was born prematurely, vaginally or by caesarean and if they were breastfed. These things all matter for the health of the gut microflora (microbiome) which is your family of healthy bacteria and other beneficial species that reside in your gut. My past blog describes the important role they play, you can check it out here.

Psychological factors are also assessed such as the amount of stress and anxiety in your life and how your gut reacts. Sadly, stress can turn off digestion and is a major contributor to symptoms for some people. Reviewing stool health is also an important part of the picture as is the motility of your digestive tract which is how well food is moved through your gut. Does it speed through too quickly or does it stagnate causing food to putrefy, feeding bad bacteria and causing excess gas and reflux?

Is there an issue with stomach acid production, digestive enzymes or bile from the gallbladder meaning that food can’t be broken down and absorbed properly?

Is there an infection or a history of antibiotic use which has led to the reduction of good bacteria and the growth of pathogenic or unfavourable species? This is very important to understand.

Inflammation in the gut can also be a huge contributor to annoying symptoms especially after years of constipation, diarrhoea, food intolerances, unbalanced gut bacteria or reflux as an example. This inflammation can cause damage to the gut lining, a term known as “intestinal permeability or “Leaky gut” due to the damaging chemicals that are released.

Looking into the interaction between foods eaten that may be triggering gut symptoms is also part of the detailed assessment. With food intolerances taking up to 3 days or so to show up in symptoms, identifying the culprits can be tricky. Allergies are much easier to pinpoint as the effect is immediate. Dairy, gluten, FODMAP’s (particular group of sugars in some of our foods), high histamine foods, preservatives and more are monitored.

Working with your General Practitioner and excluding gastrointestinal disorders is also necessary for some people and reviewing all medications and supplements that may be causing gut reactions is also part of the equation.

I can’t tell you how many “sensitive gut”” people have diarrhoea due to taking the wrong magnesium for example.

Hands down one of the most crucial “game changers” is your daily diet. Huge changes can be made for most people with some strategic changes here.

As you can see, the job of a naturopath to understand the causes of digestive issues is not a simple task, especially when it has been chronic for many years.

Finding and fixing the causes takes commitment from both the naturopath and the client without a doubt.

Here are common symptoms and causes of gut issues with many people having numerous conditions that overlap.

Common Causes of IBS Treated at Our Sydney Clinic

Bloating
Excessive gas
Abdominal cramping and pain
Diarrhoea
Constipation
A combination of Cramping & diarrhoea
Nausea
Reflux
Heart Burn/indigestion
Belching
Reactions to certain foods and drinks
Chronic vitamin/mineral deficiency
Chronic fatigue and brain fog
Chronic skin disorders and sinus issues, hay fever
Autoimmune conditions

Common Causes of Gut Issues

Irritable Bowel Syndrome (IBS)
An imbalance between “good” and “bad” microflora in the gut. This is called dysbiosis.
Infection from bacteria, viral, fungal (H Pylori, Candida)
Small intestinal bacterial overgrowth (SIBO)
Food intolerances or allergies: celiac disease, lactose intolerance, FODMAP sensitivity, non-celiac gluten sensitivity and more.
Inflammatory Bowel disease: Crohn’s Disease, Ulcerative Colitis, Diverticulitis
Inadequate stomach acid or digestive enzyme production or bile due to underperforming pancreas or gallbladder
Fat malabsorption
Peptic Ulcers
Endometriosis
Intestinal Permeability “Leaky Gut”
Inappropriate diet

Having a lifetime of gut issues can have a huge effect on quality of life. I know this from first-hand experience and whilst the commitment to heal your gut may seem like an enormous task after reading this blog, having a balanced digestive system is life changing. Mood, sleep, energy, and the elimination of revolting symptoms makes life a different experience.

Please reach out if you need support in healing your gut symptoms. I offer face-to-face Naturopath Consultations for IBS and Chronic Gut Issues at my Sydney Inner West clinic in Stanmore, or online via telehealth. I am extensively trained in this area and take the time to get to the bottom of what is uniquely happening to you.

References

Burns, G., Pryor, J., Holtmann, G., Walker, M. M., Talley, N. J., & Keely, S. (2019). Immune Activation in Functional Gastrointestinal Disorders. Gastroenterology & hepatology, 15(10), 539–548.

Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203–209.

Steven Sandberg-Lewis, S. (2017). Functional Gastroenterology. Assessing and Addressing the Causes of Functional Gastrointestinal Disorders, second edition. Portland, OR: NCNM Press

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Reducing Your Risk of Type 2 Diabetes | A Naturopathic Approach

Tanya Edwards — Mon, 16 Nov 2020 22:48:07 +0000

World Diabetes Day is now held on a yearly basis on the 14 November. This reflects the importance of educating people about this condition. With scientific estimates suggesting that one in three of us are either pre-diabetic or diabetic, it is true to say that it has become a global epidemic and there are growing concerns around the globe about the seriousness of this lifestyle disease.

As a Naturopathic practitioner, I am trained in the prevention and management of Type 2 Diabetes and every week I see more and more people coming into my clinic with symptoms that indicate they are at high risk. With a focus on the whole person, time is taken to identify and address dietary, lifestyle, environmental and genetic factors that play a major role in this disease for people. Our circumstances are all unique however the exciting news is that simple lifestyle changes aimed at diet, exercise, sleep and stress are powerful treatment strategies proven to prevent Type 2 Diabetes for many of you that are at higher risk.

Who Can be at Risk for Type 2 Diabetes?

One of the most common reactions I receive in my clinic when I warn someone that they may be at risk of Type 2 Diabetes is “but I’m not old enough” or “I thought this was an older persons disease”. Sadly, this is no longer the case and times have most definitely changed. Once upon a time it was called “Adult onset Diabetes” and whilst it usually shows up in adults over 45 years of age, younger adults, adolescents and even children are now being affected with an increased risk in people who have a family history of Type 2 Diabetes.

The truth of the matter is that it can affect the best of us. Our world is busy and stressful with many people juggling many priorities including family, career, study, financial security and more. Eating healthily, exercising before work, engaging in stress management initiatives and getting 8 hours sleep each day is not an easy task. I don’t want to scare you, but you simply must make the time. Type 2 Diabetes is a horrible disease and with one in three being pre-diabetic or diabetic, taking action now is a very wise decision.

Look at me as a case study. I am a typical example of someone who needs to be proactive in reducing the risk of Type 2 Diabetes. I am a female over 40 years of age and perimenopausal. I am not lazy, in fact I’m a typical Type A achiever personality who owns a small business, works long hours at times, is constantly studying and has an autoimmune thyroid condition called “Hashimoto’s Thyroiditis” which lowers my metabolism, causes weight gain & inflammation and increases my risk of Type 2 Diabetes. Can you see how easy it is to be at risk?

For this reason, it is important for all of us to understand more about the early signs and symptoms that may indicate dysfunction with your blood sugar or insulin and how you can change the path away from this disease.

Firstly, let’s explore a little about what Type 2 Diabetes actually is.

What Is Diabetes?

There are several different types of Diabetes: Firstly, there is Type 1 Diabetes which is an autoimmune disease that attacks and destroys insulin producing pancreas cells. Then there is Gestational Diabetes which develops during pregnancy. Type 2 Diabetes is caused by lifestyle choices and is where your body becomes insulin resistant meaning that your cells are no longer able to receive or use glucose from your blood for energy effectively. Because of this, glucose in your blood remains high and this is what causes some serious health issues including nerve damage, kidney failure, blood vessel damage, stroke & cardiovascular disease, blindness, lower limb amputation and more.

Pre-diabetes shows some level of insulin resistance and this is where your blood sugar levels are higher than normal and gradually increasing. Most people with pre-diabetes will sadly develop type 2 Diabetes if lifestyle changes are not made.

So, what are some key signs that you might be cruising towards a future diagnosis?

In a few simple words, little signs appear that your body’s cells are not listening to insulin as much as they used to meaning that blood sugar or glucose is not being removed from your blood stream and into your cells. Increasing fasting glucose on your blood tests is an obvious one. When this starts to happen, the body stores this excess sugar and one of its favourite spots to store it is on your abdomen as triglycerides.

So abdominal obesity meaning excess fat around your waist is a huge signal that should not be ignored. As your body turns excess carbohydrates into triglycerides, keeping an eye out for slowly increasing triglycerides is also important. I personally always like to order a glucose tolerance test with insulin so I can see how high insulin has to go to keep your blood glucose levels in the normal range.

Symptoms of Early Diabetes

I also look out for a diet that is too heavy handed on carbohydrates throughout the day. Often protein and good fats are low when this is the case. There are a whole range of symptoms that may be a clue that you might have an early undiagnosed blood sugar imbalance:

Sugar cravings
No energy; especially afternoon 3pm energy slump
You can’t lose weight
Weight gain around your tummy
Anxiety and irritability with bouts of Hangry! (hungry and angry)
Brain fog, you can’t concentrate and have more & more headaches
You are extra thirsty and urinate more often than usual
You often feel lightheaded or dizzy

The good news is that by adopting a healthier lifestyle and committing to a nutritious way of eating, you can work wonders in preventing Diabetes.

Type 2 Diabetes Prevention Advice

Start eating more strategically.
Replace the processed foods in your diet with fresh wholefoods. This involves take-aways, ready meals that you heat up and packaged foods only being eaten on special occasions.
Eat a low glycaemic load (GL) Diet. A simplified explanation is that high glycaemic means that food eaten moves from your gastrointestinal tract into your blood really quickly. Carbohydrates are sugar so large amounts of sugar enter your blood all at once. Your insulin then increases very quickly, and this is a major cause of becoming insulin resistant, not to mention the energy slumps that soon follow. So, remember that if you eat a large amount of carbohydrates during a meal or snack, blood sugar levels will rise, making insulin levels spike and then as a consequence your blood sugar levels drastically fall. This may also mimic anxiety for some people and weight management may also become more difficult.
Adding a quality protein and a good fat at every meal will lower the GL (Glycaemic load) when eaten with a high GL food. Avoid high GL foods in excess such as white bread, pasta, white rice, biscuits, cakes, processed cereals, honey, fruit juice, soft drinks, sweetened yoghurts, alcohol, excess dairy, lollies, chocolate, ice cream and potato chips.
Good quality protein includes lean meats, eggs, chicken, seafood, legumes (lentils, chickpeas, beans), quinoa, tempeh, tofu. Protein is king as it slows the speed of sugar into your blood and gives you energy throughout the day.
With a growing focus on vegetarian and vegan diets, it should be noted that as long as a wide variety of protein rich foods are eaten, then protein requirements are usually met. Just as with meat eaters however, there are many vegans and vegetarians relying on heavily processed and packaged foods which also impacts blood sugar levels and overall health.
Good quality fats are important to eat. It is the type of fat that is important. The natural fats you want to eat include avocado, raw nuts and seeds, cold pressed olive oil, flaxseeds, olives, avocado oil and fatty fish. Man-made fats to eliminate include margarine, canola oil and deep-fried foods. Look at added ingredients always!

To learn more about incorporating protein into your diet, click here.

Increase the fibre in your diet by adding more fresh, preferably organic whole fruit, salad and vegetables to your diet.
Be dairy wise: Dairy foods including milk, cheese and yogurt contain carbohydrates, so although they are a good source of calcium and vitamin D, they can significantly raise your blood sugar if excess is consumed. Some people have large glasses of milk hot chocolates or a large cappuccino without realizing the impact on blood sugar and nut milks in cafes are often full of sugar and the wrong fats.
If you experience energy slumps or feeling “Hangry”, don’t leave too large a gap between meals. Eating 15 grams of raw nuts with a piece of whole fruit is a great option for morning or afternoon tea. Another good choice is humous with carrot or celery sticks.
Exercise each day: exercise is one of the easiest ways to keep blood sugar levels healthy and to increase the sensitivity of your cells to insulin. Daily walking is an excellent exercise for improving energy levels and weight loss, especially in the morning. Walking in the sun has so many health benefits including improving blood glucose & cholesterol levels, improving mood, heart health and improving sleep. Walking is the only exercise I have ever found people stick to long time because they really enjoy it. The important thing is to choose an exercise you can stick to long-term.
Commit to improving your sleep: 7-8 hours of uninterrupted sleep is a good KPI as lack of sleep impacts blood sugar levels and increases the risk of Type 2 Diabetes.
Consciously address the stress in your life: chronic stress impacts blood sugar, insulin and is a main risk factor for Type 2 Diabetes.

Creating an appropriate treatment plan needs to be tailored specifically to each individual as people have different requirements based on age, weight, exercise levels and other health related conditions. I will say that I am a big fan of the Mediterranean diet for all of my clients as opposed to diets that restrict whole food groups. I see many people go to the extremes in reducing carbohydrates and they end up eating only small amounts of fibre and nutrients from fruit, salad and vegetables and way too much protein and fat. This is not the intention of this blog as vegetable components of your eating plan are essential and diets that are too high in protein and fat can also lead to unfavourable health outcomes.

If you need extra help to create a unique dietary and lifestyle plan to reduce your risk of illness and support optimal health, please reach out.

References

Chaker, L., Ligthart, S., Korevaar, T. I., Hofman, A., Franco, O. H., Peeters, R. P., & Dehghan, A. (2016). Thyroid function and risk of type 2 diabetes: a population-based prospective cohort study. BMC medicine, 14(1), 150. https://doi.org/10.1186/s12916-016-0693-4

Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., Chasan-Taber, L., Albright, A. L., Braun, B., American College of Sports Medicine, & American Diabetes Association (2010). Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary. Diabetes care, 33(12), 2692–2696. https://doi.org/10.2337/dc10-1548

Ginsberg, H. N., Zhang, Y. L., & Hernandez-Ono, A. (2005). Regulation of plasma triglycerides in insulin resistance and diabetes. Archives of medical research, 36(3), 232–240. https://doi.org/10.1016/j.arcmed.2005.01.005

Grandner, M. A., Seixas, A., Shetty, S., & Shenoy, S. (2016). Sleep Duration and Diabetes Risk: Population Trends and Potential Mechanisms. Current diabetes reports, 16(11), 106. https://doi.org/10.1007/s11892-016-0805-8

Harris, M. L., Oldmeadow, C., Hure, A., Luu, J., Loxton, D., & Attia, J. (2017). Stress increases the risk of type 2 diabetes onset in women: A 12-year longitudinal study using causal modelling. PloS one, 12(2), e0172126. https://doi.org/10.1371/journal.pone.0172126

Martín-Peláez, S., Fito, M., & Castaner, O. (2020). Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients, 12(8), 2236. https://doi.org/10.3390/nu12082236

Olfert, M. D., & Wattick, R. A. (2018). Vegetarian Diets and the Risk of Diabetes. Current diabetes reports, 18(11), 101. https://doi.org/10.1007/s11892-018-1070-9

Weickert M. O. (2012). Nutritional modulation of insulin resistance. Scientifica, 2012, 424780. https://doi.org/10.6064/2012/424780

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Ways to Love Your Liver | The Super Organ

Tanya Edwards — Thu, 22 Oct 2020 04:50:04 +0000

I’d definitely go as far to say that as a naturopath, the liver is my favourite organ. Why is this you ask? Well, let me share with you how busy and resilient this truly wonderful super organ is.

To explain everything that your liver does, day in and day out would take a whole book to describe, so I’ll have to try and stick to the basics. Firstly, it is the only organ that is able to regenerate, and this is an incredible trait because one of its main roles is to act as the main filter for your body meaning that it cleans out your entire body, 24 hours a day. In this modern world, there is a lot to filter as it rids your body and blood of toxins, heavy metals, and impurities. This heavy responsibility of detoxification is a three–stage process which ensure that your body is protected and not damaged.

The Importance of a Healthy Liver

You see, your body is constantly exposed to an onslaught of potentially harmful toxins not only from the external environment but from your internal environment (body produces end products from metabolism), so your liver needs to be strong, healthy and well equipped to minimise the accumulation of these dangerous toxins in your body.

Putting it simply, your body delivers foreign substances and toxins to your liver from your blood stream for detoxification and then your liver transforms these toxic substances into water soluble safe substances which are easily excreted via your gastrointestinal tract and kidneys. This requires a family of liver enzymes.

Liver Detoxification

To do this 3 phase detoxification process properly, your liver depends on specific nutrients from your diet, that are key for your liver to regulate its detoxification pathways, such as B vitamins, vitamin C, glutathione, particular amino acids (so think plenty of protein in your diet), carotenoids, flavonoids, phospholipids, zinc, selenium and others.

To make matters worse, sometimes the initial phase of this detoxification process in your liver creates free radicals that can be more dangerous to your body than the original substance being detoxified which is why phase 2 and 3 liver detoxification are so important and why having significant levels of antioxidants from your diet is crucial. These antioxidants counteract these dangerous free radicals meaning that cells in your body are not damaged.

Why Are Nutrients and Antioxidants So Important for My Liver?

I hope this explanation makes it clear as to why your diet and reducing exposure to unnecessary toxins is so important. So, what happens when you don’t have adequate nutrients and antioxidants from your food and free radicals accumulate as your liver struggles to keep up?

Firstly, liver damage can occur. This has enormous consequences for your body based on what I have already described and is why your GP and naturopath will always look at Liver function tests when you have a medical checkup. When your family of liver enzymes including Alanine aminotransferase (ALT), Alkaline Phosphatase (ALT) & Gamma-glutamyl transpeptidase (GGT) are elevated, this means that liver damage has occurred. Not only does this have wider health implications but it effects how your liver responds to medications.

What Does My Liver Do?

What I have described is one major function performed by your liver but guess what, scientific evidence indicates that your liver performs over 500 important functions to keep your body healthy.

Some very important ones that can not be overlooked are as follows:

It produces bile, which is critical in breaking down fats during digestion and carrying away waste from your body
It stores iron and processes haemoglobin
It makes important proteins for blood clotting and blood plasma
It breaks down your hormones after they have been used by your body
It produces your cholesterol and substances which help carry important fats throughout your body
It stores and converts your glucose for your energy needs and regulates blood sugar levels
It activates/deactivates your medications and clears them from your blood when required
It regulates amino acid levels which make up your bodies building blocks
It clears bilirubin so it doesn’t accumulate
It makes immune factors and clears your blood of bacteria; helping to fight infections
It creates and stores nutrients from your food that can be more easily used by your body

For this reason, when I see a client with certain symptoms and conditions one of the first treatment strategies we agree to put in place is caring and supporting the liver and reducing the drain on its functions. This is done by reducing toxic load, promoting healthy detoxification, and improving antioxidant levels. In a society where the norm involves high levels of medications, extreme pollution, hormonal drug intake, excessive pesticides and hormones in and on our foods, high level of toxins in our skin care & cleaning products, excessive alcohol consumption, high intake of saturated and trans fats, high level of preservatives in food and a highly processed & high sugar diet – supporting the liver has never been more important.

What Are Common Symptoms of a Liver Problem

Common symptoms of an underperforming or overburdened liver that is working harder than ever include:

Fatigue and exhaustion
Regular nausea
Persistent skin issues such as acne, dermatitis, rashes, itchy skin, or eczema: as the skin is an elimination organ, when the liver is struggling the body will use the skin to eliminate toxins
Frequent headaches and/or migraines
New or worsened allergies, new sensitivities to food or your environment: when the liver is overwhelmed, the extra load of toxins which are unable to be detoxified properly cause your immune system to become over-stimulated
Poor digestion such as constipation, bloating especially after fatty meals, burping and heartburn
Gallbladder issues and gallstones
High iron levels and elevated enzymes on liver function tests
Sensitivity to alcohol including getting easily intoxicated and experiencing bad hangovers
Elevated LDL cholesterol & elevated triglycerides
Hormonal imbalances such as PMS, extra heavy periods, blood clots, irregular periods, water retention and unusually sore breasts

How To Love Your Liver

When you know that your liver is under strain, here are some tips to love and nurture this super organ:

Eat organic food that has not been sprayed with pesticides or at the very least stick to avoiding the dirty dozen (shown in image below) which is a list of fruit and veges that should be eaten organic due to heavy pesticides.
Eat a diet that is rich in green leafy vegetables and includes all colours of the rainbow to ensure you are eating a wide range of nutrients that are used by your liver. Keep your intake high!
Eat good quality sources of protein every day as amino acids are critical building blocks in for every cell of your body.
Avoid foods high in preservatives, foods highly processed with excessive sugars such as fructose & corn syrup; with “non-alcoholic fatty liver disease” on the rise, be aware of hidden sugars in your food.
Avoid meats with added hormones.
Moderate your alcohol consumption.
Drink pure, filtered water.
Drink freshly squeezed lemon in water before meals to stimulate liver function or 1 teaspoon of apple cider vinegar in 1/3 cup of filtered water to stimulate digestion and liver detoxification before breakfast.
Think carefully before taking too many over the counter drugs unless prescribed by your GP, and consider non-toxic cleaning and skin care products.
Include a range of Brassica vegetables in your daily diet such as cabbage, cauliflower, kale, broccoli, brussel sprouts and bok choy as they contain compounds called glucosinolates that increase Phase I and II liver enzymes, supporting your liver to do its job.
Add fresh and dried turmeric to your meals readily as it is a wonderful antioxidant and support liver detoxification.
Add garlic and onions wherever you can as they contain sulphur which helps the liver in detoxification.

Whilst naturopaths incorporate a range of herbal medicines and supplements to help people repair and support liver health, there is no better strategy than being conscious about the foods you eat and the toxins you expose your body to. And remember that what you put on your skin and what you breath must also pass through your liver.

To learn more about how we can guide you through your journey of health, please book an appointment to speak with a naturopath.

References

Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: a review of potential therapeutic effects. Avicenna journal of phytomedicine, 4(1), 1–14.

George, E. S., Forsyth, A., Itsiopoulos, C., Nicoll, A. J., Ryan, M., Sood, S., Roberts, S. K., & Tierney, A. C. (2018). Practical Dietary Recommendations for the Prevention and Management of Nonalcoholic Fatty Liver Disease in Adults. Advances in nutrition (Bethesda, Md.), 9(1), 30–40. https://doi.org/10.1093/advances/nmx007

Hechtman, L. (2012). Clinical Naturopathic Medicine. Sydney Australia: Churchill Livingstone/Elsevier.

Mazidi, M., Katsiki, N., & Banach, M. (2019). A higher flavonoid intake is associated with less likelihood of nonalcoholic fatty liver disease: results from a multiethnic study. The Journal of nutritional biochemistry, 65, 66–71. https://doi.org/10.1016/j.jnutbio.2018.10.001

Ray, G., & Bhargav, P. M. (2019). A Study of Hormonal Abnormalities in Chronic Liver Disease. The Journal of the Association of Physicians of India, 67(4), 47–52.

Sarris, J. & Wardle, J. (2014). Clinical Naturopathy: an evidence-based guide to practice. (2nd Ed.) Sydney Australia: ChurchillLivingstone/Elsevier.

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Perimenopause: Understanding the Change Before Menopause with a Sydney Naturopath

Tanya Edwards — Thu, 01 Oct 2020 03:02:06 +0000

As a naturopath practicing in Sydney (Stanmore and Leura), I see many women struggling with the transition known as Perimenopause. I hear time and time again from my busy 40 something female patients as I explain what is happening to them. Many blame the stress in their lives for the symptoms that plague them when it is actually a result of see sawing female hormones.

Unlike menopause where estrogen is low, during perimenopause the ovaries wind down and estrogen goes up and down like a roller-coaster, fluctuating with high peaks and then crashing to crazy lows with progesterone on a gradual decline. Sadly, there is no nice gradual reduction of estrogen. Whilst you can still have regular cycles, as time goes on some months you will ovulate (release an egg) and some months you won’t. Sometimes you may even ovulate twice in the one cycle. It is chaotic to say the least and a “rollercoaster” of hormone fluctuations.

When Will I Start to Notice the Signs of Perimenopause?

As luck would have it, this hormonal rollercoaster often strikes when women are juggling more than ever before. Women in their 40’s are in high demand with stress in their lives often at a peak as they prioritise demanding families, career commitments, financial expectations, aging parents and the list goes on. What makes matters worse is that stress worsens symptoms.

So, perimenopause truly is an inconvenience. Internationally recognised Canadian endocrinologist Dr Jerilynn Prior reports that 3 or more of these symptoms could mean perimenopause is very likely upon you:

Heavier periods & longer bleeding
Mood swings, feeling irritated
Headaches
More painful or swollen breasts
Waking up at night & night sweats
Gaining weight without diet or lifestyle changes

Other commons symptoms at this time may include itchy and dry skin, exhaustion, much worse PMS, loss of sex drive, difficulty concentrating, feeling more teary than usual, worsened allergies & nasal congestion and finding it more difficult to cope as well with the stress of everyday life.

Can Following a Healthy Eating Plan Ease Perimenopause Symptoms?

As you can tell, this time of life is not fun however it does provide relief for many of my female patients when they finally realise the Perimenopause symptoms they are feeling are due to a very genuine medical reason.

So, what is the answer? Firstly, it’s important to realise that Perimenopause is a natural transition and each woman is unique. The Western world we live in impacts each woman differently based on her diet, lifestyle and stress levels and can either worsen or improve symptoms.

For this reason, easing your symptoms always requires a focus on a Perimenopause diet, lifestyle and managing current stress levels whilst supporting progesterone and estrogen and reducing any inflammation.

How Can I Balance My Hormones During Perimenopause?

Here are some important naturopathic treatment strategies I recommend to my clients in Sydney to get you started in balancing your hormones during perimenopause:

1. Scale down the stress in your day to day life: No herbs or supplements can fix this part of the problem. Self-care must come from you at this vulnerable time. From a biochemistry point of view whilst progesterone and estrogen levels decline from your ovaries, your adrenal glands are required to contribute these hormones. Stress hijacks this as the production of your stress hormone cortisol is the priority in your body over progesterone and estrogen. At this stage of life, you really want to maximise your female hormones so finding effective ways to reduce stress is important. Look at cutting back work hours, sharing more of the housework, booking in a massage, leaving the house on your own to go for a walk. Create a space for time on your own at least 2 hours a week.

2. Implement a sleep routine: Interrupted sleep impacts cortisol levels and again will hijack your female hormone levels negatively. To nurture your female hormones, doing everything you can to sleep through the night is important. Preparing for bed ideally should exclude work and tasks that keep the mind alert. Ear plugs, layers and a cool room are all effective. For other suggestions for having a better night’s sleep, read How a Naturopath Treats Perimenopausal Anxiety & Sleep.

3. Include moderate exercise: This is not a time to overdo it with extreme exercise when you have no energy. Its best to keep exercise moderate and on days when you are tired, try a gentle walk in the sun instead. Any form of stress on the body may hijack your hormones and worsen your symptoms.

4. Reduce your alcohol intake and don’t drink too late: Unfortunately, alcohol increases your exposure to estrogen by reducing your livers ability to detoxify it. On top of that, alcohol can cause hypoglycaemia at night and add to disrupted sleep.

5. Put the brakes on too much caffeine: Coffee triggers the “fight or flight” hormone cortisol and this can interfere with female hormones. One coffee a day before lunch is my common recommendation as any later may negatively impact the sleep you need.

6. Eat to nourish digestion & your gut microflora: Healthy digestion is critical for balanced estrogen levels with intestinal bacteria involved in detoxifying estrogen from the body. Food intolerances, constipation and an unhealthy diet give rise to bacterial species that lead to the re-absorption of these estrogens. Eat more plant-based food as it helps with estrogen clearance which is very important. Learn more about gut health here.

7. Reduce hot flush triggers Such as alcohol, high sugar foods and too much caffeine.

8. Check your thyroid levels: Low thyroid function is common as female hormones change. Low thyroid symptoms can mimic or worsen perimenopause symptoms.

In addition to guiding women effectively with powerful lifestyle changes, supplements and herbal medicines are often used to help alleviate symptoms and cope with stress at this challenging time. My favourites include a good quality magnesium and Vitamin B6, prebiotic and probiotic formulations and some beautiful herbs such as Ashwaganda, Vitex agnus-castus and Salvia officinalis. Remember that each woman has a different set of circumstances so one size does not fit all. I am focused on holistic hormone health in my Sydney clinics and believe a personalised approach will support you.

Book a Naturopath Appointment for Perimenopause Support

If you are looking for a perimenopause naturopath in Sydney, our Stanmore clinic offers specialised hormone testing and holistic treatment plans. Book a consultation with me today.

References

Briden, L. (2018). Period Repair Manual. Sydney, NSW: Pan Macmillan Australia Pty Ltd

Hechtmann, L. (2014). Clinical Naturopathic Medicine. Chatswood: Elsevier Australia

Prior, J. (2005). Estrogen’s storm season: stories of perimenopause. Vancouver, Canada: Centre for Menstrual Cycle and Ovulation Research

Trickey, R. (2003). Women, Hormones and the Menstrual Cycle. Melbourne, VIC, Australia: Trickey Enterprises (Victoria) Pty Ltd

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Calcium Benefits and Deficiency Causes

Tanya Edwards — Fri, 18 Sep 2020 02:10:56 +0000

What are the benefits of Calcium?

Calcium is the most abundant mineral in your body with 99% stored in your teeth and bone. It is critical for many functions of human health including heart health, muscle function, the nervous system and hormones. With bone formation and maintenance continuing throughout your life, adequate calcium intake is associated with a reduced risk of high blood pressure, fractures, osteoporosis, and Type 2 diabetes. Early attention to strong bones in your childhood and adulthood will provide you with better bone mass as you age.

Are you deficient in Calcium?

Whilst anyone can be calcium deficient, the individuals most at risk are post-menopausal women, individuals with low intake of calcium rich foods such as those with milk allergies, lactose intolerance or vegan and the elderly. In this situation, the body must take calcium from where it is stored in the bones and this not only weakens your existing bone but prevents the formation of strong, new bone.

Improving calcium absorption

Your body also needs several other nutrients and factors to properly absorb and maintain adequate calcium and they include:

Vitamin D: your body simply cannot absorb calcium at all without some vitamin D from direct exposure to sunlight or from your diet.
Exercise: when you exercise it increases the amount of calcium absorbed and improves bone health.
Adequate protein in your diet: When you consume protein, it increases your gastric acid which enhances the absorption of calcium in your gut and makes it available for bodily functions.

How lifestyle influences & health conditions relate to calcium deficiency

Post-menopausal women

Calcium requirements increase at this time due to a decrease in estrogen production which reduces the amount of calcium absorbed from the diet whilst also increasing the rate of bone loss. The average woman can lose up to 10 per cent of bone mass in the first five years after menopause which is a risk factor for osteoporosis.

Life as an elderly individual

Calcium requirements increase at this time due to decreased absorption from the diet, reduced physical activity, reduced dietary intake of calcium rich foods, increased medications and the presence of osteoporosis.

Smoking

Studies confirm that smoking reduces bone mass and increases the risk for fractures and osteoporosis.

Vegan, Lactose Intolerance or avoidance of dairy

When you avoid dairy, you may have inadequate calcium in your diet. It is recommended that you find alternative calcium sources so that you reduce your risk of decreased bone mass, fractures and osteoporosis. Whilst many vegan or vegetarian diets have excellent sources of calcium-rich foods, they can also be high in oxalates and phytic acid found in nuts, seed and legumes which reduce calcium absorption. Soaking nuts and legumes overnight and rinsing before you prepare for eating will reduce this risk for you.

Dietary sources of calcium

Adding calcium rich foods to your daily diet can make an enormous difference in avoiding or managing deficiencies. Whether you enjoy dairy or have decided not to consume any animal products, there are many choices that you can make to meet your Recommended Dietary Allowances (RDAs). Foods that increase your need for calcium due to calcium loss via urine and/or reduced absorption should be reduced from your diet. They include high salt foods such as soft drinks, high intake of caffeine and alcohol.

Adult males up to 70 years of age require 1000 mg calcium daily, increasing to 1300 mg after age 70. Female adults require 1000 mg daily up until 50 years at which time it increases to 1300 mg a day.

Foods high in calcium that can be included in your diet are as follows:

Red salmon in brine, small can 175 mg
Sardines canned in water, normal can 486 mg
Sardines canned in olive oil, drained 330 mg
Regular natural yoghurt, small tub 386 mg
Dried figs, 6, 160 mg
250 ml of firm tofu, 832 mg
Almonds, with skin, 10, 30 mg
Chickpeas, 1 cup 90 mg
Tahini, 1 tablespoon 66 mg
Baked beans in tomato sauce, 1 cup 43 mg
Brazil nuts, 10 nuts 53 mg
Silver beat, boiled, ó cup 87 mg
Bok choy, raw, 1 cup 65 mg

Supplementation

There are different forms of calcium available with unique benefits dependent on your specific health situation. Whilst recommended daily intakes are recommended to maintain calcium levels, you may require therapeutic dosing in addition to dietary and lifestyle changes to meet unique deficiencies. Speaking with your health professional is recommended to ensure the most appropriate supplement and dosage is prescribed.

Looking for further advice?

If you feel you could benefit from personal advice relating to calcium or other deficiencies, please book an appointment via our website.

Book appointment

References

1. Beto J. A. (2015). The role of calcium in human aging. Clinical nutrition research, 4(1), 1–8. doi:10.7762/cnr.2015.4.1.1

2. Christakos, S., Dhawan, P., Porta, A., Mady, L. J., & Seth, T. (2011). Vitamin D and intestinal calcium absorption. Molecular and cellular endocrinology, 347(1-2), 25–29. doi:10.1016/j.mce.2011.05.038

3. Dionyssiotis, Y., Paspati, I., Trovas, G., Galanos, A., & Lyritis, G. P. (2010). Association of physical exercise and calcium intake with bone mass measured by quantitative ultrasound. BMC women’s health, 10, 12. doi:10.1186/1472-6874-10-12

4. Kopic, S., & Geibel, J. P. (2013). Gastric Acid, Calcium Absorption, and Their Impact on Bone Health. Physiological Reviews, 93(1), 189–268. doi:10.1152/physrev.00015.2012

5. North American Menopausal Society. (2006). The role of calcium in peri- and postmenopausal women. Menopause, 13(6), 862–877. doi:10.1097/01.gme.0000243566.25205.0b

6. Braun, L., & Cohen, M. (2010). Herbs & Natural Supplements. An evidence-based guide (3rd ed.). Chatswood, Australia: Churchill Livingstone Elsevier.

7. Al-Bashaireh, A. M., Haddad, L. G., Weaver, M., Chengguo, X., Kelly, D. L., & Yoon, S. (2018). The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms. Journal of osteoporosis, 2018, 1206235. doi:10.1155/2018/1206235

8. Hodges, J. K., Cao, S., Cladis, D. P., & Weaver, C. M. (2019). Lactose Intolerance and Bone Health: The Challenge of Ensuring Adequate Calcium Intake. Nutrients, 11(4), 718. doi:10.3390/nu11040718

9. Mangels, A. R. (2014). Bone nutrients for vegetarians. The American Journal of Clinical Nutrition, 100(1), 469S–475S. doi:10.3945/ajcn.113.071423

10. Australian Government. (2014). Nutrient Reference Values for Australia and New Zealand. Retrieved from https://www.nrv.gov.au/nutrients

11. Osteoporosis Australia, 2013. Calcium consumer guide. Retrieved from https://osteoporosis.org.au/sites/default/files/files/Calcium%20Fact%20Sheet%202nd%20Edition.pdf

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Autoimmune Protocol Diet | Eliminating & Reintroducing Explained

Tanya Edwards — Tue, 01 Sep 2020 01:21:38 +0000

Following an Autoimmune Protocol Diet eliminates foods that cause your body to react with horrible symptoms, and ensures you are receiving all of the benefits of superfoods. Understanding the eliminating and reintroducing eating plans can get confusing, so this post is to help you better understand the process.

When you have an autoimmune disease you basically have an immune system that is betraying you. Instead of protecting you from invading microorganisms, it attacks certain cellular proteins in your own body and sadly, in some autoimmune conditions this attack can be lethal. This is because your immune system incorrectly thinks it is saving you from let’s say a life-threatening virus but in a devastating turn of events, it is actually attacking the body it should be protecting. This mistaken identity is the cause of many autoimmune conditions, and there are hundreds of them.

Common autoimmune conditions include Rheumatoid arthritis, Hashimoto’s, Celiac Disease, Ulcerative Colitis, Type 1 diabetes, Crohn’s Disease, Multiple Sclerosis, Sjogren’s syndrome, Lupus (SLE), Psoriasis to name a few however science is also suspecting that other devastating diseases may also be linked to autoimmunity and these may surprise you, especially considering that having one autoimmune disease may make you far more susceptible to getting more autoimmune diseases. For example, a 2016 scientific study published in the Journal of Epidemiology and Community Health highlighted that autoimmune sufferers admitted to hospital are 20 per cent more likely to be re-admitted at a later date with dementia.

Those health conditions suspected, yet not confirmed of having an autoimmune link or origin include:

Dementia
Alzheimer’s disease
Epilepsy
Schizophrenia
Parkinson’s Disease
Fibromyalgia

As a person with the autoimmune condition Hashimoto’s Thyroiditis I most certainly do not want to develop other confirmed autoimmune diseases, nor do I wish to suffer from dementia or other diseases thought to have an association with autoimmunity.

What Can Happen to My Body if I Don’t Follow an Anti-Inflammatory Meal Plan?

Many people are surprised when I share some not so obvious inflammatory autoimmune symptoms. They include anxiety & depression, irritation, insomnia & sleep disturbances, digestion problems, blood sugar imbalances, extreme fatigue, feeling “generally unwell” a lot of the time, memory decline, muscle and joint pain, muscle weakness, headaches, skin rashes, hormone imbalances such as PMS, allergies and more.

What continues to concern me is the fact that most people fail to understand the critical importance of following a healthy eating plan in managing their autoimmune condition. With dietary triggers being one of the most important and powerful triggers in autoimmunity, this is where autoimmune sufferers have real power to help themselves.

Another key point relates to the loss of the protective gut barrier function and a lack of healthy gut microflora contributing to autoimmunity. What this means is that autoimmune symptoms will improve for many once you have a healthy gut barrier and healthier gut microflora. In most circumstances, your diet is the biggest healer.

In this blog, I will share the dietary basics for the autoimmune diet. This is a diet and lifestyle that helps many autoimmune sufferers overcome a range of symptoms and complaints by incorporating foods that heal the body naturally.

What is the Process of Elimination and Reintroduction?

It starts with the elimination of certain foods followed by a period of reintroduction. Basically, foods known to drive inflammation are eliminated for a specific time (normally no less than 30 days, and often more). This timeframe is unique to each person.

Foods are then re-introduced in a methodical & staged manner so that it is very clear which foods someone is reacting to. I work with clients in tracking these range of symptoms and once they have noticeably improved and gut health is good, foods are reintroduced one at a time, once every 3 to 7 days depending on how sensitive the person is. On the day a food is introduced after elimination, it is eaten several times throughout the day and then avoided for 3-7 days whilst symptoms are tracked. If the body does not react to the food (changes in digestion, mood, joint & muscle, skin, allergies, sleep, etc.) then it can be invited back into your normal diet. If they aggravate symptoms, they must continue to be eliminated for a longer period and sometimes for a lifetime.

Without making this too complicated, foods that trigger or are reactive are acting as antigens, meaning that they stimulate the immune system, create gastrointestinal and body inflammation and a range of possible symptoms like the ones mentioned above.

In my thyroid autoimmune condition these foods can aggravate my immune system to attack my thyroid. In Rheumatoid Arthritis the joints are attacked. Other symptoms mentioned earlier are also created in the process and quality of life can severely diminish. As an example, if I eat gluten or eggs my sleep is always disrupted, my energy levels decline and my mood changes quite considerably becoming low and irritated.

Which Foods Do I Have to Eliminate?

The elimination phase of the autoimmune diet means including super healing foods and excluding gluten (found in an array of packaged foods and sauces), legumes including soy, grains (oats, rice, wheat, barley, sorghum, millet, spelt, teff, corn, rye), pseudo-grains (chia, quinoa, buckwheat), eggs, dairy, nightshades or spices derived from nightshades such as cayenne, chilli, paprika, nuts & seeds, spices derived from seeds such as cumin, pepper, celery seed, nut & seed oil, alcohol, refined/processed sugars & sweeteners and refined vegetable oils (canola, soybean, sunflower), and food additives.

At the same time, lifestyle factors are just as important in balancing the immune system with a focus on managing stress better, having good quality sleep and engaging in a low to moderate intensity daily exercise ritual.

I do admit that the elimination stage takes some organisation especially in your fridge and pantry but once it is in place, it is quite easy to maintain. Grain and legume flours are replaced with non-inflammatory flours & baking products which are all easily bought in Australia in speciality shops, superfoods stores or online. Dairy, nut and grain milks (oat & rice) are replaced with quality coconut milk or cream. Spices can still be used – just the non-inflammatory ones and an emphasis is made on consuming lots of fresh, nutrient rich foods such as fruit, most vegetables, fermented foods, bone broth, free range or organic meat and wild caught fish.

Foods That Heal the Body Naturally

Here is a list of some important foods to enjoy, helping you with cooking and recipes:

SAFE HERBS & SPICES

Basil

Bay Leaves

Chives

Cinnamon

Cloves

Dill

Garlic

Ginger

Horseradish

Marjoram Leaves

Onion powder

Oregano leaves

Parsley

Peppermint

Rosemary

Saffron

Sage

Salt

Thyme

Turmeric

Vanilla extract (non-alcohol)

HEALING FOODS

Sauerkraut and fermented vegetables

Coconut kefir

Coconut yoghurt

FATS

Coconut oil & butter

Olive oil

Avocado oil

BAKING INGREDIENTS

Arrowroot flour

Baking soda

Carob

Cassava flour

Coconut flour

Green banana flour

Tapioca flour

SWEETENERS

Coconut sugar

Dates

Honey

Maple syrup

Molasses

In a nutshell, this autoimmune elimination and reintroduction healthy eating plan allows your immune system to have a break. This in turn helps calm inflammation and allows your gut and body to heal with the help of beautiful nourishing foods.

If you require further coaching as to how better manage your unique autoimmune health condition, please book a consultation here.

References

Benros, M. E., Pedersen, M. G., Rasmussen, H., Eaton, W. W., Nordentoft, M., & Mortensen, P. B. (2014). A nationwide study on the risk of autoimmune diseases in individuals with a personal or a family history of schizophrenia and related psychosis. The American journal of psychiatry, 171(2), 218–226. https://doi.org/10.1176/appi.ajp.2013.13010086

Chandrasekaran, A., Groven, S., Lewis, J. D., Levy, S. S., Diamant, C., Singh, E., & Konijeti, G. G. (2019). An Autoimmune Protocol Diet Improves Patient-Reported Quality of Life in Inflammatory Bowel Disease. Crohn’s & colitis 360, 1(3), otz019. https://doi.org/10.1093/crocol/otz019

Cojocaru, M., Cojocaru, I. M., & Silosi, I. (2010). Multiple autoimmune syndrome. Maedica, 5(2), 132–134.

Hou, T. Y., Hsu, H. C., Lin, T. M., Chang, Y. S., Chen, W. S., Kuo, P. I., Lin, Y. C., Chang, C. C., & Chen, J. H. (2019). Higher risk of dementia in primary Sjogren’s syndrome. Annals of clinical and translational neurology, 6(4), 633–641. https://doi.org/10.1002/acn3.737

Husari, K. S., & Dubey, D. (2019). Autoimmune Epilepsy. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics, 16(3), 685–702. https://doi.org/10.1007/s13311-019-00750-3

Jeppesen, R., & Benros, M. E. (2019). Autoimmune Diseases and Psychotic Disorders. Frontiers in psychiatry, 10, 131. https://doi.org/10.3389/fpsyt.2019.00131

Jiang, T., Li, G., Xu, J., Gao, S., & Chen, X. (2018). The Challenge of the Pathogenesis of Parkinson’s Disease: Is Autoimmunity the Culprit?. Frontiers in immunology, 9, 2047. https://doi.org/10.3389/fimmu.2018.02047

Lin, T. M., Chen, W. S., Sheu, J. J., Chen, Y. H., Chen, J. H., & Chang, C. C. (2018). Autoimmune rheumatic diseases increase dementia risk in middle-aged patients: A nationwide cohort study. PloS one, 13(1), e0186475. https://doi.org/10.1371/journal.pone.0186475

Marchese, M., Cowan, D., Head, E., Ma, D., Karimi, K., Ashthorpe, V., Kapadia, M., Zhao, H., Davis, P., & Sakic, B. (2014). Autoimmune manifestations in the 3xTg-AD model of Alzheimer’s disease. Journal of Alzheimer’s disease : JAD, 39(1), 191–210. https://doi.org/10.3233/JAD-131490

Ryabkova, V. A., Churilov, L. P., & Shoenfeld, Y. (2019). Neuroimmunology: What Role for Autoimmunity, Neuroinflammation, and Small Fiber Neuropathy in Fibromyalgia, Chronic Fatigue Syndrome, and Adverse Events after Human Papillomavirus Vaccination?. International journal of molecular sciences, 20(20), 5164. https://doi.org/10.3390/ijms20205164

Vojdani, A., Gushgari, L. R., & Vojdani, E. (2020). Interaction between food antigens and the immune system: Association with autoimmune disorders. Autoimmunity reviews, 19(3), 102459. https://doi.org/10.1016/j.autrev.2020.102459

Wotton, C. J., & Goldacre, M. J. (2017). Associations between specific autoimmune diseases and subsequent dementia: retrospective record-linkage cohort study, UK. Journal of Epidemiology and Community Health, 71(6), 576–583.

Zielinski, M. R., Systrom, D. M., & Rose, N. R. (2019). Fatigue, Sleep, and Autoimmune and Related Disorders. Frontiers in immunology, 10, 1827. https://doi.org/10.3389/fimmu.2019.01827

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