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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Urinary tract Infections are to be taken very seriously as if not treated, a kidney infection can quickly manifest which are life threatening and for this reason being on the look out for nausea, fever and pain is critical.

Many of the women that I provide naturopathic treatment for chronic & recuring UTI are often at the end of their tether.  Many are in a cycle of antibiotics, UTI, antibiotics, UTI and the journey goes on, and on and on.  Many have unresolved gut and vaginal symptoms also.  Many can’t have intercourse without fear of a flare or reinfection.

UTI’s range from uncomplicated to complicated where issues arise from some kind of dysfunction of the bladder or from health conditions that are neurological or diabetes, as an example.

The Urinary Microbiome (Urobiome)

Yes, that is correct.  Just like the gut and the vagina – the urinary tract also has a colony of healthy bacteria.  Whilst traditionally it was thought that the urinary tract was sterile, this has been turned on its head and recent science confirms that bacteria do play an important role.  Whilst it is less diverse with less numbers than let’s say the gut or the vagina, certain bacteria are thought to play a protective role such as Lactobacillus crispatus.

It appears that some species overlap between the gut, vagina and urinary tract. This is the reason some cases require advanced testing where I investigates the vaginal microbiome combined with urinary tract microbiome and assess gut symptoms as species from faeces around the anus act as a reservoir for UTI infection. A shift in the urinary tract microbiome plays a huge role in my naturopathic treatment plan and understanding which pathogens are at play, where they come from, and which bacteria are missing are all important to know. 

Often problematic species in the urinary tract may come from the vagina which is why strategies for partners and around sexual intercourse are important for prevention as problematic microbes can be relocated from one area to another.  Women with Bacterial Vaginosis for example have an increased risk for UTI.

What is also known is that there are some species that may cause problems that are not monitored for in conventional testing.  Negative urine cultures are something I see often even though symptoms clearly exist.  Often a diagnosis of Overactive Bladder or Interstitial Cystitis is given in these cases.  Simply put, new theories suggest that many UTI cases are caused not only by species that are not yet identified but by biofilm-like communities.  What are these communities I hear you ask?  They are a community of species that stick to the bladder cells and then can invade inside the cell where they form colonies.  In a way, they can hide, be undetected and avoid antibiotic treatment as they are protected by the bladder wall.

We have all heard of EColi which is a gram-negative bacterium and it is certainly a main culprit in many cases.  Some of the less common UTI culprits include both gram negative and positive species and it is important to rule out these species via advanced vaginal & bladder testing as they may not yet be detected on routine culture testing. 

Some of the risks

This is where a comprehensive naturopathic investigation is required as there can be many factors at play or a “perfect storm” that may include extensive antibiotic use & antibiotic resistance, the gut microbiome, vaginal dysbiosis as mentioned above, food sensitivities, immune dysfunction and hormonal factors such as in prime fertile years, post-menopausal and when on the oral contraceptive pill.  Sexual intercourse is a huge risk factor, and this is due to a number of triggers.

Naturopathic treatment

A comprehensive and methodical approach needs to be taken with both chronic Urinary tract and vaginal conditions.  Of course, symptom relief is key, and this is often in the form of oral and intra vaginal options, specific probiotics, prebiotics, and herbs depending on species identified and history of the condition.  Often antiseptic and soothing herbal teas are prescribed in combination with advanced testing so as long-term strategies can be put into place, one step at a time.

Restoring healthy bacteria, reducing inflammation, restoring the integrity of the urinary tract itself, restoring hormonal imbalance and nutrient deficiencies are all important.  Supporting strategies for partners also plays an important role in some cases.

Education is a huge component of naturopathic medicine, and this is always provided on a case-by-case basis.

If you have been challenged with chronic Urinary tract Infections or symptoms and would like to investigate more from a naturopathic treatment process, please contact me for a complimentary fact finding call or book an initial naturopathic consultation here.

The post Supporting Females with Chronic Urinary Tract Infections (UTIs) appeared first on Performance in Health.

Life is precious.  Life can change at any time with and without warning.  Health & happiness is an important life goal, often ignored. 

In listening to the stories of many people as they share their life and health journeys with me in our naturopathic consultations, it is clear that our bodies speak to us via signs, symptoms, mood and more.  Often the language of our bodies which speaks volumes to let us know that all is not ok – is ignored.  Often the messages from our bodies get louder and louder if we ignore them.  Exhaustion, anxiety, gut issues, skin issues, autoimmune flares, weight gain, sleep disturbances, low mood and the list goes on.

I often say to my clients that our bodies give us warning signs that ultimately, things are out of balance.  Sadly, I see individuals who have ignored these signs and waited mostly because of fear.  Fear of what might come from talking with their GP and going for specialist checks.  Skin cancer checks, mammograms, pelvic ultrasounds, pap smears, gut pain assessments via colonoscopies or endoscopies, bowel cancer stool tests, blood tests to understand cholesterol and blood glucose levels better.

Other times, there is no warning.  Often breast cancer or cervical cancer sufferers have no warning whatsoever and a heart attack is often the first symptom of cardiovascular issues.  For this reason, preventative testing is critical and then survival rates are greatly improved.

As a naturopath whilst I treat conditions naturally including working with oncology patients undergoing various conventional therapies, it is important that I know what I am treating so that treatment strategies can be strategic and worthwhile.

Obviously, a huge part of my role is in preventative health support through lifestyle, dietary strategies, herbs and more.  However early diagnosis of most diseases or high-risk test results picked up early means that there is a lot of room to make a valuable difference to disease progression and ultimately Health & happiness.

I often guide my clients to take the next step in testing when they are afraid or refer them to one of the wonderful mental health practitioners in my clinic so that fear of the unknown is supported wholistically and they can take empowering steps towards health, physically and emotionally.

Natural medicines are beautiful, and I have a passion for the plant kingdom that is tough to describe.  Making a difference to clients at every stage of their life journey is a responsibility that I take seriously.  This encompasses not only a high level of research in developing unique health treatment plans for my clients but a duty of care to ensure that proper testing is done to support long term health.

It is true that as a naturopath I use a variety of tests and laboratories for specialist testing myself however I also work closely with and refer my clients to GP’s and highlight the possible need for specialists & testing in my commitment to “Identifying and treating the cause” and “Prevention is the best cure”.

Your see, the practice of Naturopathic Medicine emerges from six underlying principles of healing based on the observation of the nature of health and disease, and they are as follows:

The Healing Power of Nature

Identify and Treat the Cause, not only the symptom

First, Do No Harm

Treat the Whole Person, not simply their disease.

Education  

Prevention is the Best “Cure” 

With this in mind, this blog is a reminder to us all that life really is precious.  I have had people close to me be diagnosed with various cancers including breast, prostate, and skin, unruptured aneurysms and more and early detection was a key reason for their healthy state today.  Putting in place powerful holistic heath and wellness goals then becomes a priority.

Many of my clients have confirmed with me that facing their fear around symptoms and doing what needs to be done to exclude or include health conditions is an enormously empowering experience and then they are able to happily focus on optimal health with some wonderful life wellbeing goals in place.

Are you at an age where your risk for disease is higher or do you have symptoms that need more attention?  I hope this blog provides you with some support and empowerment to take the next step for peace of mind as life truly is precious.

Please reach out for support either by a fact-finding call or initial naturopathic consultation via my website here or email me on tanya@performanceinhealth.com.au

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Well taking care of ourselves, or ‘self-care’, is super important. I too enjoy a bit of late-night TV vegetation and find I’m much more centred when I find time for yoga or meditation. However, as a Clinical Psychologist what I really wish people knew more about – especially when it comes to our mental health, burn out or stress – is the importance of self-compassion, and that it is actually quite different than self-care.

Self-compassion refers to the ability to be kind and caring to one’s self at times of suffering or failure. Since it was first introduced to the psychological literature in 2003 by Kristin Neff, research into the subject has grown exponentially. Today it seems clear that higher levels of self-compassion are associated with significantly lower levels of depression, anxiety, stress, self-criticism, perfection and a whole range of other mental health issues. Increasing self-compassion has also been shown to improve romantic and non-romantic relationships, leadership outcomes, confidence, parenting, care-giving, burn out and even physical health and recovery.

Given the somewhat overuse and similarity of the term ‘self-care’ with self-compassion you would be forgiven for confusing the two. However, there is actually a very big difference between them. Self-care refers to taking particular behaviours or actions that are regenerative and help us to relax and unwind. Self-compassion is much more complex and involves both thoughts, feelings and behaviours. It goes back to our childhood and involves things like ‘mindfulness’, ‘common humanity’ and is an emotional regulation skill set that reflects our schemas and mental maps.

Unfortunately, increasing our self-compassion is not that easy. It is actually very common and normal to have a resistance to being kind to ourselves. More adults than not today were raised in a ‘tough-love’ culture. We may have learnt that being compassionate to ourselves (or others) is soft, weak or self-indulgent. These are misconceptions that can be hard to break or even sneaky to notice when they creep in. Improving our self-compassion takes time and focus, but it can pay dividends for our well-being and mental health.

I discovered self-compassion through my own personal journey with well-being and conducted my first research study in self-compassion in 2013 as part of my psychology Honours thesis. Today I teach self-compassion to my clients through 1:1 psychological therapy alongside some of the main interventions such as Cognitive Behavioural Therapy, Schema Therapy and EMDR (Eye Movement Desensitisation and Reprocessing). Now I’m excited to bring this important concept to even more people through in person and online self-compassion workshops. For more information on the next workshop or 1:1 treatment check out my website at: www.thinkfulpsychology.com.

The post Self-Compassion – It’s just self-care right? – by Felicity Jefferson, Clinical Psychologist appeared first on Performance in Health.

Summary of PCOS Causes

• Insulin resistance – elevated insulin stimulating excess androgen (testosterone) production
• Excess androgens from non-insulin causes – including adrenal hormones such as DHEA and androstenedione
• Androgen sensitivity – normal testosterone levels, but increased tissue response causing acne, hair growth or hair loss
• Post-pill hormonal disruption – temporary androgen surge after stopping oral contraceptives
• Inflammation – gut issues, autoimmune or inflammatory conditions influencing hormone receptors
• Adrenal conditions – including non-classical congenital adrenal hyperplasia (21-hydroxylase deficiency)
• Hormonal imbalances – high prolactin, thyroid dysfunction or chronic stress
• Nutrient deficiency or under-eating – especially low carbohydrate intake affecting ovulation
• Rare endocrine disorders – such as Cushing’s syndrome

What causes PCOS? Insights from our Sydney Clinic

Whilst insulin driven PCOS that drives elevated testosterone is a common cause, more and more in clinic I am finding women that been diagnosed with PCOS, yet their testosterone levels are normal and when I check insulin at fasting, 1 and 2 hours I find that insulin is also normal.

Often the hair growth or hair loss on the head, acne and fertility issues are the main trigger for women to seek answers as they are all events that can seriously impact quality of life and life dreams.

So, its androgens that are normally to blame but they can be stimulated by not just insulin.  I also see many women with hair growth and male pattern baldness that assume they have PCOS however they are having regular periods and testosterone on a blood test is normal.  Women in these cases can be suffering from a hypersensitivity to a normal amount of testosterone so the support I give is to reduce the impacts of testosterone on hair growth and also on acne and look I depth at why they are so sensitive.

How I diagnose my Sydney clients struggling with PCOS

There are several interpretations of how to correctly diagnosis PCOS, however it absolutely cannot be diagnosed on simply having polycystic ovaries as you must show signs or symptoms of excess androgens.  This may not just be on a blood test but can be acne, hair growth on the face or male pattern baldness.

• Androgens to test:   sometimes total testosterone and free testosterone are normal however our adrenal glands also produce androgens so in some cases, and I look at whether androstenedione and DHEA have also been tested.  I explain the different types of PCOS in my last PCOS blog as even inflammatory conditions in the body such as eczema, arthritis, gut disorders, food sensitivities may be driving the excess androgens due to the impact that inflammatory chemicals produced by your body have on hormone receptors

Other Causes of PCOS

It is important that other causes for androgen excess have been considered and they can include:

• Having just come off the pill = post pill means disrupted hormones and a surge of testosterone
• Non classical congenital adrenal hyperplasia: This is a genetic condition and is an often forgotten cause of excess androgens and I always make sure it has been ruled out.  It is a condition where an important enzyme, 21-hydroxylase that changes progesterone into cortisol doesn’t work as it should and progesterone becomes testosterone and other androgens.  It can look like PCOS and is often diagnosed as PCOS.  The test recommended to know for sure is 17-OH progesterone.
• High prolactin: this can be a cause and be a result of thyroid issues, stress and even excess stomach acid tablets so it needs to be looked at too.
• Lack of nutrients in your diet: Hypothalamic amenorrhea is when you don’t ovulate, and this is common when you under eat especially carbs. 
• Cushings Syndrome: This would be rare however this condition shows similar symptoms to PCOS.

As you can see, PCOS does not always mean inositol and zinc.  It is a deep investigation to make sure you are strategically focussing on the right treatment and strategies.

Personalised PCOS Treatment in Sydney’s Inner West

For support on managing or investigating your PCOS more thoroughly or an investigation as to hair growth/loss or acne, please book your initial consultation at our Stanmore clinic, our Leura clinic, or via telehealth.

The post A Conversation Around PCOS: Insights from a Sydney Naturopath appeared first on Performance in Health.

The concerning trend is the number of individuals I am supporting who are starting the year already feeling burnt out and fatigued.  How can that be?  Normally, I see this trend starting in October.  Well, I definitely have some thoughts on this to share.

One would expect that after a long Christmas break which occurs for many people in Australia, that people would greet the new year feeling restored,  motivation levels replenished with a positive attitude.  This is not what I am finding.

Now one might say that as a naturopath, I am not going to have people come to see me who are feeling restored, motivated and energetic and that is true.  However, what I am experiencing is a huge increase in the number of people booking naturopathic consultations who are completely exhausted weeks into the new year.

I have a great educational blog on dealing with Burn out that of course will be helpful for most sufferers and discusses impact of lack of sleep, stress, an unhealthy diet and more – READ HERE.

So, we have had several years now where we dealt with covid and all that came with it, now it is inflation, less people to fill important jobs and rising interest rates as we see the world in chaos with war and natural disasters.  Christmas holidays are often full of activity, catching up with family, getting on long flights and for many amongst you, whilst you had a break from work, the time you had off was a far cry from being a restorative holiday where you jumped into 2023 fully energized with a skip in your step.

It is my assessment that many of us are absolutely exhausted from the last three years or so and more is needed to restore oneself back to a healthy state of motivation, good mood and energy.

Strategies that may have worked in the past probably need a re vamp.

In high demand people

So many of us I put in the category of being “in high demand” people and I know from clinical experience that this has more far reaching impacts than you may think on your health.

What does “in high demand” really mean?  I am referring to those of us who in our 24/7 society are juggling excessive amounts of daily responsibilities with little time left in the day to rest, relax, wind down and simply be still.

Does this sound like you?   Maybe you are what I term a “Superwoman”, juggling career, running busy households, trying to fit in daily exercise, dutifully visiting parents and friends on weekends, cooking after work each day, nurturing your children, partners or fur babies whilst having minimal down-time for yourself?

Maybe you are a mum at home with young children who require your undivided attention day in day out with no time for your own needs?  In my prior life where I advised senior women on important career decisions, it was abundantly clear that one of the most difficult jobs for them was being a stay-at-home mother with many describing their “work job” as much easier and much more appreciated! 

Maybe you are a father supporting your family in whatever way you can during challenging times, maybe you are in a constant state of worry about job stability, are building a new business or maybe you live on your own with no support, building your career and relying on yourself to make ends meet.

Whatever type of “in high demand” person you are, functioning in this way is stress as far as the biochemistry of your body is concerned.

Many of you may say “But I don’t feel stressed” or “this is my normal and has been for many years”.

But you see, what the body sees as stress may in fact surprise you.  Simply being in a constant “state of go” is a signal that your body automatically reacts to.

The body senses this “go state” as stress, just as if you were running from a swerving car, swimming from a shark or protecting your child from danger and it responds by producing chemicals such as adrenaline and cortisol to “fight or flight” this perceived threat.   From a biochemistry point of view, your body does not know the difference between the swerving car or you being in your natural, every day “go state”.  It is one in the same as far as your body is concerned.

In short bursts, stress acts to sharpen your focus and give you the extra strength and endurance needed to face an immediate issue or danger head on.  But when that threat is gone this reaction shuts down and normality returns.

The problem is that in modern society this cortisol and adrenaline production never turns off because your “go state” never turns off.  This leads to consistently elevated levels of these chemicals in your body and these chemicals do a lot of things.  Let me list a few:

•          Weight gain:  high cortisol tells your body to release sugar into your blood stream for your muscles to have the energy to “run from the threat”, but you are not running anywhere so this excess sugar sits in your blood.  Because excess sugar in the blood is dangerous, your body quickly stores this sugar as fat.  And it is mostly around the abdominal area too!   In addition, cortisol is a chemical that increases your appetite meaning you crave more carbs & sugar.

•          Reduced function of important body processes:  Whilst cortisol signals your body to increase muscle strength and blood sugar levels to run from that swerving car, it actually needs to shut down or inhibit other functions to do this.  Whilst facing this threat the body rightly determines that certain processes are less important.    Unfortunately, this means reduced digestion, immune strength and reproductive functions.  This is why being in the “go state” constantly will give rise to digestive issues, increased colds and flu and problems with fertility.

•          Reduced thyroid function: stress hormones reduce the level of thyroid hormones in your body.  This can lead to weight gain, fatigue, hormone related issues and infertility to name a few.

•          Anxiety & depression: cortisol is a very greedy chemical in your body, and it uses up a lot of nutrients that are also required to make “feel good” hormones and neurotransmitters.  There is simply not enough of these nutrients to go around when cortisol is being made by the body at such high levels and mood disorders can appear.

•          High blood pressure:  to run quickly from that swerving car for example, your body needs to be fast and strong immediately.  Again, cortisol and adrenaline come to the party and activate physiological changes to push blood to your muscles, heart and vital organs.  Your blood vessels quickly tighten and your blood pressure increases so that blood can get to these places quickly.  Being in a constant “go state” means that this is happening to you all of the time.

It is therefore incredibly important not to underestimate the powerful impact that stress may be having on your mental and physical well-being.  Daily rituals to switch off this “go state” is important for your happiness and future.  Daily moderate and enjoyable exercise, sunshine, getting into a good sleep routine, breathing exercises, a warm bath and a nutritious diet are some ideas that you could consider.

But it needs to be more than daily rituals especially if you have already reached a position of “burn out”.  Reviewing all home tasks, planning restoration holidays and hand balling tasks where possible is critical so that you can have an “alt control delete” and reboot your computer.

High performance self-care strategies

I made this term up as I see so many successful people, performing in their jobs, gym sessions each week, performing in their finances, performing in their studies, looking after everyone else however self-care and restoration strategies go by the way-side.  It is mostly because self-care is never really put on the list of performance KPI’s or in business plans and I am here to say that it damn well should be.

Burn out is very dangerous.  It leads to depression, anxiety and a body that can start to break down and get ill.

Preventing it by prioritizing self-care is critical.  So, what are some high-performance self-care strategies I recommend:

• A complete overhaul of activities at home including cleaning, school pick up, who cooks dinner when, grocery shopping.  Do you and your partner do some tasks together? Can they be separated so you get more you time? Can you get food delivered?  Can meal preparation be allocated amongst people in the house? Is it possible for a grandparent or someone else to drop kids off to school?  Can you afford a cleaner?  Can you work one day from home or can you reduce your hours or buy more leave from your employer or allocate more time if self-employed? Look closely at what is not negotiable here and what actually can be done to release time for self and give you less to do.
• 10-day relaxing holiday every year by yourself, with partner, close friend or immediate family; caveat is that it should be taken as a preventative and not once you have already reached burn out.  Now, these types of breaks don’t need to be expensive.  There are lots of lovely spots out of most cities or there is lots to do even if you stay at home.
• Put as much emphasis on relaxation as you do on fitness; add a weekly restorative yoga or meditation class to the schedule.
• Three hours a week – time just for you.  Could be a Saturday walk, could be a Thai foot massage and reading a book under a tree in the park.  In my household, I work from home on a Monday for half a day and then have the other half to myself and my husband is banned from working from home that day – it is mine (and my cat).  I work on Saturdays and so my husband has his solitude time.  It is healthy and we both really look forward to our own space.  There is a lot to be said about solitude.
• In your entertainment budget: people always make allocations for dinners, alcohol, movies.  Add self-care massage, long weekend at Airbnb, drive out of city into nature and quiet café onto the list.
• Last but certainly not least is to honor the commitments you make to yourself so that consistent restoration is a priority for thriving in life and patterns repeated year after year are finally ceased.

This list could be endless.  You may need the support of a counsellor to help you put in place life strategies that work for you so that your prevent burn out and the anguish that comes with it.

So, that is my thought piece for today.   I hope that the trend of early year exhaustion is not a sign of things to come and I hope if you are reading this that you make it a huge priority to preserve energy, nurture self-rejuvenation and KPI self-care in your life goals.

For additional support if you have reached burn-out or what support on managing a hectic life so that you prevent burnout, here are some additional blogs to support you https://www.performanceinhealth.com.au/2022/04/21/anxiety-depression-and-burnout-support https://www.performanceinhealth.com.au/2020/05/14/effects-of-daily-stress/.  Please book an initial naturopathic consultation with me via the contact tab here.

Founder, Naturopath

Tanya Edwards

Performance In Health

The post Reclaiming your energy and motivation appeared first on Performance in Health.

What is IBD?

Inflammatory Bowel Disease (IBD) is a general term used for a number of similar conditions that affect the gastrointestinal tract, including ulcerative colitis (UC) and Crohn’s disease. In IBD, recurrent inflammation of sections of the gastrointestinal tract leads to tissue damage and the development of painful lesions.  IBD is believed to be a consequence of your body’s inappropriate inflammatory response to intestinal microbes (bacteria and other species that colonise the gastrointestinal tract) when an individual is genetically susceptible.  All layers of the intestine can be inflamed.

In Crohn’s disease the ileum which is the final section of the small intestine, and the colon (large intestine) are typically involved however it can involve any part of the gastrointestinal tract. Ulcerative colitis, on the other hand, involves the colon only. Signs and symptoms of IBD especially in a flare include diarrhoea and urgency, bleeding, weight loss, low appetite, nausea, vomiting, abdominal pain, and even fever. Ulcerative colitis can sometimes also present with constipation.

Other health outcomes related to IBD

Complications and conditions that may arise as a consequence of having IBD may include:

• Joint stiffness and eye inflammation
• Kidney and gallstones
• Fatty Liver
• Osteoporosis
• IBS: even in remission, IBD sufferers can experience IBS (Irritable Bowel Symptoms) as part of daily life such as constipation, diarrhoea, bloating, abdominal pain or discomfort and excess flatulence.
• Small intestinal Bacterial Overgrowth (SIBO) and malabsorption issues of lactose and fructose specifically in Crohn’s Disease
• Nutrient deficiencies: magnesium, iron, zinc, B Vitamins, Calcium and more

Risk Factors of IBD

An interesting fact is that the incidence of this autoimmune disease is rare in developing countries meaning that our western diet and lifestyle has an obvious connection with IBD.

Although it’s not clear exactly why IBD develops in some people, there are several factors that are associated with an increased risk of developing IBD:

• Family history: family history of the disease, especially if someone in their immediate family has IBD, so genetics definitely plays a role.  In Crohn’s disease as an example first degree relatives have a 12- 15 times greater risk of developing this condition.
• Antibiotic use: including exposure in early childhood and recent use.  This leads to Dysbiosis: People with IBD often have far less diversity in the types of microbes found in their guts. This can affect immune function and increase inflammation.
• Birth by caesarean
• Low levels of mucin: Mucin is the mucous substance secreted by cells in the gastrointestinal tract that helps protect your gut lining from bacteria, food particles, and toxins. In IBD, inflammation and antibodies from a dysregulated immune system destroys the mucin, leaving your gut lining susceptible to damage.
• Past gastrointestinal Infection: It’s believed infection (especially when hospitalized) can trigger the onset of IBD.
• Low Vitamin D levels: most likely due to important role in immune health
• Smoking: cigarette smoking increases the risk of developing IBD, particularly Crohn’s disease.
• Appendectomy: Having your appendix removed also increases your risk of developing IBD
• Stress, Anxiety: exacerbates the risk of relapse and flares
• NSAID use (Nonsteroidal anti-inflammatory drugs): increases the risk of relapse flares

Dietary Risk Factors in IBD

• A diet that is high in refined sugar, animal meat & fats, dairy products & high total protein intake
• Low intake of raw fruit and vegetables, wholegrains, and fish
• Low consumption of fibre rich foods
• Formula feeding in early childhood

Naturopathic treatment approaches aim to address the underlying causes of the condition. Whilst some of the above causes (such as family history) can’t be addressed, the strategies in this blog look at addressing some of the other causes, such as diet, restoring healthy gut bacteria species, balancing immune dysregulation, and chronic inflammation, to help you manage your symptoms and improve your daily wellbeing.

Tests that may be required

You are most likely to have been diagnosed by a gastroenterologist via a range of tests that include stool tests to rule out infection as the cause of your symptoms, a colonoscopy, endoscopy, Barium x-ray of your bowel, and CT scans.

As a naturopath, I may also recommend an assessment of the following however it is unique to each individual:

• faecal calprotectin and other inflammatory markers
• Blood tests to assess nutrient absorption issues
• Assessment of bacterial overgrowth

Naturopathic Treatment Objectives

The main focus is on healing the lining of the intestinal tract to reduce disease flares and remission.

Dietary Interventions

This may be done in phases depending on whether you have been diagnosed with bowel motility issues, bacterial overgrowth, or obvious malabsorption issues.

I have specific dietary recommendation for IBD sufferers once I have important information however at some stage in my client’s treatment, suggestions may include the following but will be unique to each individual:

Eliminate or reduce alcohol: it is unknown if alcohol plays a role in triggering disease flares however it is related to worsening pain in some patients.

Lactose free & low Fructose diet: this may be required especially in Crohn’s Disease due to malabsorption of lactose and fructose in some sufferers.  Symptoms of ongoing IBS can be improved.

Low FODMAP diet: may be recommended: depending on bacterial overgrowth status and bowel motility for a period of time.

Increase your intake of fibre and certain prebiotic foods

It is important not to self-prescribe with prebiotic supplements as gas produced may worsen symptoms.

Increase your intake of antioxidants

Antioxidants are important compounds that help to fight oxidative stress in the body. Oxidative stress is a major contributor of chronic inflammation and tissue damage and can trigger immune activation, too. Antioxidants in foods are particularly abundant in fresh fruits, vegetables, herbs, and spices. Fruits and vegetables are also incredibly important sources of vitamins and minerals which are needed for cellular repair and healthy immune function, including vitamins such as A, C, and E, and minerals such as zinc and selenium, which also act as antioxidants in the body.

• Choose fruits and vegetables in a variety of colours each day to maximise the different types of antioxidants you are consuming – many of the antioxidants in fruits and vegetables are what gives the food its pigment.
  • Red fruits and vegetables – contain compounds such as lycopene and anthocyanins: Tomatoes, capsicum, strawberries, cherries, beetroot, radish, chillis, radicchio, rhubarb, raspberries, cranberries, raspberriesOrange fruits and vegetables contain compounds such as beta-carotene: Oranges, capsicum, pumpkin, apricots, carrots, papaya, persimmons, mangoes, sweet potatoesYellow and light green fruits and vegetables contain compounds such as carotenoids: Capsicum, kiwi fruit, corn, pineapple, lemons, cabbage, celery, limes, pears, avocado, fennel, onion, lettuceDark green fruits and leafy vegetables contain compounds such as lutein chlorophyll and zeaxanthin: Broccoli, Brussels sprouts, kale, Pak choy, spinach, silver beet, asparagus, green beans, peas, leeks, artichokes
  • Purple fruits and vegetables contain compounds such as anthocyanins and phenols: Cabbage, grapes, eggplant, onions, plums, blueberries, blackberries
• Use fresh herbs and spices to flavour your cooked foods, or even mix into salads.

Ensure Adequate Protein

Protein is vital for tissue repair and healing however excess animal protein and fats can be detrimental.  For this reason, it is important to carefully develop a diet that has adequate proteins from a range of sources.  Here is a wonderful blog about plant-based protein options.

Reduce Consumption of Inflammatory Foods

As IBD is an inflammatory condition, it’s important to reduce foods that can trigger or worsen inflammation. The foods listed below should be reduced or eliminated from your diet, as they can increase inflammation.

• High sugar foods: sugar, maple syrup, rice malt syrup, cakes, pastries, cookies, chocolate, lollies. Be wary of processed “healthy” treats such as protein balls, protein bars, muesli, and the like. Many of them still contain very high amounts of sugar.
• Trans fatty acids: found in frozen chips, frozen pizza, pastries, fried foods
• Highly refined carbohydrates: white bread, white rice. Instead, choose whole grain and sourdough varieties (proper sourdough, not the type in plastic in the supermarket)
  • NOTE: If you only tolerate white bread and rice, this is okay, but be conscious not to over consume, and choose lower GI, good quality sources). Alternatively, swap some portions of these foods for other carbohydrate sources, such as potato, sweet potato, pumpkin, carrot, and other root vegetables, or even grains such as oats of quinoa.
• Food intolerances: if you have an intolerance to a particular food, it needs to be eliminated completely from your diet. Be sure to read food labels carefully to prevent accidental exposure.

Ensure Adequate Hydration

Adequate hydration is essential, especially when you are experiencing diarrhoea. Without sufficient water, our cells can’t be plump and healthy and aren’t able to function as they need to.

• If you are struggling to motivate yourself to drink enough water, try adding some flavour with sliced lemon or fresh mint leaves. You can even make your own cold brew iced tea by adding a couple of teaspoons of loose herbal tea into a bottle of water and leaving in the fridge overnight. Try making this with nettle leaf tea, which is an excellent source of vitamins and minerals.
• If you are experiencing diarrhoea, you can also try drinking coconut water, which will help you to replace some of your electrolytes as well as rehydrating you. This is a particularly good option if you are not able to eat sufficient food.

Increase your consumption of omega 3 fatty acids

Omega 3 fatty acids are a powerhouse nutrient for reducing inflammation and for helping build healthy cell walls.

• Fish: choose wild caught salmon or tuna, or sardines. Whilst eating the whole food is best, if you are unable to eat fish, you can use a supplement. Keep in mind that many fish oil supplements on the market are of poor quality and may not be providing you with benefit. Fish oil supplements should not smell rancid! It is best to use the fish oil prescribed to you, to ensure you are getting the most out of taking it.
• Vegan options: Omega 3 fatty acids are found in hemp seeds, walnuts, sunflower seeds, chia seeds, and ground flax seeds, and edamame. Vegan omega 3 supplements are also available and are usually algae-based.

During Acute Symptoms

During an acute attack of symptoms, you may need to eat a very simple diet of easily digestible foods – think well cooked stews and soft vegetables with chicken or fish. Some people may require the Low FODMAP diet during acute disease flares depending on their unique disease state.

Lifestyle Interventions

I spend considerable time supporting my clients in this area however some common interventions include

Reduce stress

Stress can worsen inflammation and has been shown to worsen symptoms in IBD. Address causes of stress in your life and seek ways to minimise the stress you deal with on a daily basis – delegate tasks where necessary and prioritise!

• If you don’t already have a regular counsellor or psychologist, look into finding one. Having someone to talk to about the stresses in your life can help you to work through issues and find positive, constructive ways to work through them.  I have some excellent mental health practitioners in my clinic (link here Courtney)
• Daily meditation and yoga have both been found to be effective methods for reducing stress. Sign up for a local yoga or meditation class or try out “Yoga with Adrienne” on YouTube, and the “Insight Timer” app available through your device’s app store.
• Self-care with a relaxing massage, weekends away, a walk in nature will all support the impacts that stress and emotions have on IBD.

Make time for rest each day

Whilst exercise and physical activity is important, rest is equally so, especially during acute flares. Your body is working hard to heal and needs the time and space to concentrate on doing so! Avoid excessive caffeine consumption and ensure no caffeine is consumed after 12pm. Caffeine has a long half-life of 12 hours, so shouldn’t be consumed too late in the day as this will affect your ability to unwind and sleep.

Make sleep a priority

Sleep is so important for reducing day-time anxiety and stress, but it also supports a healthy and balanced immune system.  If you are not sleeping well, you will be provided with additional naturopathic support on how to improve it and you may be prescribed some herbs to help you.  My previous blog article on sleep gives important tips on why sleep is so important.

Herbs and Supplements

Supplements will only be prescribed based on symptoms and blood test results and may include Vitamin D, Zinc, iron.

Prebiotics: specific prebiotic fibres depending on whether you have Ulcerative Colitis or Crohn’s disease may be prescribed to improve your gut microflora and balance your stools.

Specific strains of Probiotics: broad spectrum probiotics are rarely prescribed especially in a bacterial overgrowth.  Specific strains that perform unique functions are better indicated.

Anti-inflammatory herbs: may include bioavailable turmeric, Boswellia, Wormwood in acute and maintenance dosing.

Omega 3 oils: depending on fish consumption in diet

Whether you suffer from Ulcerative colitis or Crohn’s disease, many treatment strategies are similar however there are significant differences especially if Crohn’s is in the Ileum as opposed to the colon.

For support on managing this chronic condition and to reduce flares and quality of life, please book an initial naturopathic consultation with me or book a fact-finding call.  My passion as a naturopath for digestive issues has meant significant study and research combined with specialist mentoring.  My email address is tanya@performanceinhealth.com.au or call the clinic on (02) 8004 5521.

References

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

The post Living with & managing your Inflammatory Bowel Disease (IBD) appeared first on Performance in Health.

Like with most conditions, triggers and causes are multi-faceted and it is important to understand the “perfect storm” of triggers for each unique woman.

First, what are Hormonal migraines?

Hormonal migraines, sometimes also called “menstrual migraines”, are headaches that are triggered by hormonal changes. These types of headaches are most likely to occur in the 2 days leading up to your period or in the first three days of your bleed when oestrogen levels are at their lowest. Others may experience hormonal migraines around ovulation when there is a spike in oestrogen levels. Hormonal migraines can also be common in women aged 40-55 during the perimenopausal period, because of the high (and fluctuating) levels of oestrogen at this time.

What Causes Hormonal Migraines?

Hormonal migraines are typically associated with oestrogen, either oestrogen dominance/ excess, or oestrogen withdrawal (sudden decline in oestrogen levels)

• Oestrogen dominance or oestrogen excess migraines typically occur around the time of ovulation
• Oestrogen withdrawal migraines typically occur just before or during your period. This type of migraine may still be due to an overall oestrogen dominance state, which may mean a more severe decline in oestrogen at the end of your cycle.

Oestrogen dominance or oestrogen excess can occur for a number of reasons, including:

• Your body is producing too much oestrogen, perhaps in response to a hormonal condition like PCOS
• Your body is not eliminating oestrogen effectively, perhaps because your liver is working suboptimally or is overburdened
• You are being exposed to xenoestrogens – synthetic oestrogen-like molecules that act as extremely strong oestrogen in the body.  This estrogen dominance article provides some wonderful information
• You are not producing enough progesterone, which is causing a high ratio of oestrogen to progesterone (relative oestrogen dominance). This might occur if there is an issue with ovulation

How Does Oestrogen Trigger Migraines?

High oestrogen levels trigger hormonal migraines by:

• Stimulating immune cells to produce higher than normal amounts of histamine and prostaglandins, which cause inflammation
• Causing rapid declines in oestrogen at the end of the menstrual cycle, which can lead to low serotonin and high glutamate. Glutamate is a neurotransmitter that has been linked to the pathophysiology of migraines. New research suggests it may be elevated glutamate levels acting on the brain that triggers migraines.

Other Causes of Hormonal Migraines:

Periods are not the only cause of hormonal migraines, however. This type of headache can also be caused by:

• The oral contraceptive pill, particularly during the placebo phase of the pill, where oestrogen levels drop
• Menopause – as normal hormone balance is disrupted, hormonal migraines can be triggered
• Pregnancy – particularly in the early stages of pregnancy when oestrogen levels sharply rise

Other triggers that can worsen or be the cause of your migraines:

As part of my thorough naturopathic investigation when identifying things that can impact migraines and headaches, it is important to remember that there are other types of headaches that should be considered and excluded.  Tension headaches, sinus headaches and headaches from your body being misaligned could also be part of your unique picture.

Blood sugar imbalance: low blood glucose levels and high blood glucose levels can be a huge trigger.  Cravings at that time of the month may be worsening your symptoms which is why I always support clients in managing this aspect.   Excess sugar causes hormonal changes, due to cortisol, epinephrine and norepinephrine which change the behaviour of blood vessels in your brain.

Gut dysfunction: especially constipation can increase reabsorption of estrogen metabolites that can trigger hormonal headaches.  Toxins that should be eliminated in bowel movements can also be reabsorbed when constipated.  Nurturing digestion for healthy elimination is critical.

Liver Health: the liver plays a huge role in hormonal balance and toxin elimination, and this may need to be supported for some women.

Low iron levels: Iron deficiency anaemia can cause your brain to receive much less oxygen than it requires for optimal functioning so iron storage levels are important so that headaches or migraines are not triggered or made worse.   When you bleed heavily during menstruation, this is an obvious clue.

Dehydration: your brain needs water to be hydrated and a simple objective of drinking more water, can make a huge difference.

Sinus headaches are also linked to migraines and the forms of headaches, and it is important to exclude the role of sinus issues and allergies as part of the picture.

Caffeine: many people are also sensitive to the effects of caffeine which can have a role in migraine and headaches.

Thyroid imbalance: Research has shown us that hypothyroidism (low thyroid function) is linked to more frequent and severe migraines and headaches which is why I always check levels.

I find from clinic experience that it is often the perfect storm for migraine sufferers as opposed to just one thing.  Many factors can be linked to worsening hormonal headaches.

Naturopathic Treatment Strategies for Hormonal Migraines

Based on what is happening for each client, each strategy is tailored appropriately however some basic recommendations often include:

Dietary Strategies

Include Phytoestrogens in the Diet

A randomised, controlled trial found that the prophylactic use of phytoestrogens significantly reduced the incidence of menstrual migraines after as little as one month of use. Phytoestrogens are molecules found in many plant foods which can bind to oestrogen receptors in the body. Because phytoestrogens have only a very mild oestrogenic effect, they can help to reduce the effects of oestrogen excess by displacing excess oestrogen in the body without triggering symptoms. The excess oestrogen can then be metabolised by the liver and excreted, helping to bring levels back to normal.

Phytoestrogens can be found in a huge range of foods, including:

• Organic soy products, such as tofu and tempeh
• Ground flax seeds, pumpkin seeds, sesame seeds, sunflower seeds
• Chickpeas, mung beans
• Olives
• Buckwheat, whole grains

Increase Fibre Intake

If oestrogen excess is driving your hormonal migraines, upping your fibre intake can help by improving the body’s ability to bind up and remove excess oestrogen from the body. The main way oestrogen is excreted is through the bowels, so it is vital that we are opening our bowels daily to prevent oestrogen from being reabsorbed before it can be excreted. To prevent symptoms of bloating and flatulence, increase your fibre slowly – you can start by adding just a teaspoon of freshly ground flaxseed to your morning smoothie or to a glass of water. Fibre is found abundantly in plant foods – vegetables, fruits, legumes and grains. Include a wide variety of plant foods in your diet and aim to have plant foods with most or all meals.

Drink 2 Litres of (Filtered) Water Every Day

As with fibre, it’s important that you are drinking enough water to maintain healthy, regular bowel movements. 2 litres per day (more on hot days and during physical activity) is a good guide for most people. Choose filtered water if possible, as this will help to reduce the amount of impurities the liver needs to process, leaving it free to concentrate on metabolising oestrogen and other metabolic wastes.

Thoroughly scrub and wash Fruits and Vegetables before Consumption

To avoid pesticides and other harmful chemicals on your fruits and vegetables, it is best to choose organic produce when possible. However, regardless of whether you have organic or not, it is important to thoroughly scrub and rinse your fruits and vegetables before consumption to remove surface toxins and reduce the liver’s workload. To clean fruits and vegetables thoroughly, soak hard-skinned products for 10-15 minutes before scrubbing. Fill the kitchen sink with warm water and add 1/3 cup apple cider vinegar. Alternatively, Dr Bronner’s soap can be diluted and used as a fruit and vegetable wash.

Don’t Store or Heat Food in Plastic

Plastic is made of a litany of chemicals, some of which are known to disrupt hormone balance, such as BPA, which can worsen oestrogen dominance. Plastic food storage containers and cling-wrap can leak these harmful chemicals into your food, especially if you are heating your food in the container or are placing your food into the container when it is still hot. Whilst many plastic food containers advertise as being BPA-free, the majority of them still contain other hormone-disrupting chemicals aside from BPA. Choose glass or ceramic containers to store food in and always reheat foods on the stove. If you don’t want to purchase a whole new set of expensive glass food containers, recycled jars from other foods are a great option! Pasta, pickles, coconut oil, and the like all come in sturdy glass jars that can be readily washed and reused to store food in again and again.

Other tips for safe food preparation:

• Swap plastic cooking utensils with wooden, stainless steel, or silicone types
• Use beeswax wraps as an alternative to cling-wrap
• Choose fresh or frozen fruits and vegetables and dried legumes over canned goods where possible.
• Use a glass or ceramic reusable coffee cup instead of takeaway cups
• Avoid non-stick cooking pans – swap for cast-iron, stainless steel, or ceramic cookware. Always immediately discard Teflon or non-stick cookware that shows any signs of damage

Lifestyle Strategies

Exercise Daily

When we are being physically active, our lymphatic system is able to work 2-3 times more efficiently compared to when we are at rest, helping to move metabolic wastes like excess oestrogen to the liver for metabolism and excretion. Physical activity is also important for healthy bowel movements. One of the easiest gentle physical activities is of course walking, and there are plenty of ways to increase your daily activity by walking more Try parking your care a little further away from work and walking the rest of the way or meet up with friends for walking dates on the weekend. In addition to walking, it’s important to get some more vigorous exercise in as well. This could include team sports, running, cycling, or even aerobics or dancing classes. Not only will these activities promote healthy lung function, but they also improve detoxification by increasing the amount you sweat.

Supplements

Again, this is unique for each person based on triggers and may include:

Vitamin B2 (Riboflavin)

Vitamin B2 can act as a prophylactic, helping to reduce the incidence and severity of hormonal migraines. Treatment typically needs to be for 1-3 months before benefit kicks in. This vitamin helps to prevent migraines by stabilising serotonin levels. A recent review and meta-analysis concluded that high-dose supplementation of vitamin B2 for 3 months is effective in reducing the frequency and severity of migraines.

Omega 3 Fatty Acids

Omega 3 fatty acids are powerful anti-inflammatory agents and have been shown to reduce the duration of migraines. Omega 3 fatty acids are found in fish and other seafoods, as well as in flaxseeds and hemp seeds. Supplements can also be useful but be sure to use a supplement prescribed by your naturopath, as many over the counter fish oil supplements contain poor quality and even rancid oils. Vegan options are available too and are made with algal oil.

Vitamin D

Studies into vitamin D status of migraine sufferers show that between 45-100% of people who experience migraines have a vitamin D deficiency. This is particularly relevant in Australia, where vitamin D deficiency or insufficiency is relatively common. Studies have also found the supplementing vitamin D can help to reduce the frequency of migraines.

Magnesium

This is another nutrient where deficiency is linked to migraines. Magnesium protects brain cells from glutamate, helps to improve serotonin function, calms blood vessels and reduces inflammation. Magnesium supplements vary wildly in quality and bioavailability, so it is best to speak with your naturopath about the best options for you. Magnesium can also be absorbed via the skin through Epsom salts in the bath, which can be a great, gentle option for increasing your magnesium levels.

Herbal Medicines

There are many wonderful herbal medicines that can help with hormonal migraines. The best herbs for you will depend on your specific presentation and triggers, as well as any other health conditions you may be experiencing. Below are just a few examples of herbs that may be beneficial.

Feverfew

Feverfew is a powerhouse herb when it comes to preventing migraines and has been used in the treatment and prevention of migraines for centuries. This herb is best taken as a daily prophylactic to prevent the onset of migraines, rather than being administered only when migraines begin.

Turmeric

Turmeric is not only a powerful antioxidant – it is also a liver-supporting herb and an anti-inflammatory and has been shown to be useful in managing migraines. Because of it’s liver-boosting properties, it is particularly good with hormonal migraines, as it can help to improve the body’s clearance of excess oestrogen.

Other herbal medicines may be used for the following:

• Herbs for improving your stress response
• Herbs for reducing anxiety and nervous tension
• Herbs for balancing oestrogen levels and progesterone levels
• Herbs for liver support
• Herbs for supporting better blood glucose balance

Migraines and headaches are a complex condition to navigate.  If you seek a thorough naturopathic investigation in Sydney to reduce the impact that migraines are having on your quality of life, please book an appointment for an initial consultation or fact-finding call.

References

Briden, L. (2022). Natural treatment of menstrual migraines. https://www.larabriden.com/birth-control-cause-headaches-migraines/

Brighten, J. (2017). 20 natural remedies for hormonal headaches & migraines. https://drbrighten.com/16-natural-remedies-hormonal-headaches/

Brighten, J. (2019). Menstrual migraine relief. https://drbrighten.com/menstrual-migraine-relief/

Burke, B. E., Olson, R. D., & Cusack, B. J. (2002). Randomized, controlled trial of phytoestrogen in the prophylactic treatment of menstrual migraine. Biomedicine & Pharmacotherapy, 56(6), 283–288.

Chen, Y.-S., Lee, H.-F., Tsai, C.-H., Hsu, Y.-Y., Fang, Ch.-J., Chen, C.-J., Hung, Y.-H., & Hu, F.-W. (2022). Effect of vitamin B2 supplementation on migraine prophylaxis: A systematic review and meta-analysis. Nutritional Neuroscience, 25(9).

Chhater, S., Karal, R., & Kumar, B. (2018). Review on migraine: Pathophysiology and treatment. American Journal of Biomedical Research, 6(1), 20–24.

Ghorbani, Z., Togha, M., Rafiee, P., Ahmadi, Z. S., & Magham, R. R. (2019). Vitamin D in migraine headache: A comprehensive review on literature. Neurological Sciences, 40.

Maghsoumi-Norouzabad, L., Mansoori, A., Abed, R., & Shishehbor, F. (2018). Effects of omega-3 fatty acids on the frequency, severity, and duration of migraine attacks: A systematic review and meta-analysis of randomized controlled trials. Nutritional Neuroscience, 21(9).

Nattagh-Eshtivani, E., Sani, M. A., Dahri, M., Ghalichi, F., Ghavami, A., Arjang, P., & Tarighat-Esfanjani, A. (2018). The role of nutrients in the pathogenesis and treatment of migraine headaches: Review. Biomedicine & Pharmacotherapy, 102, 317–325.

NHS. (2021). Hormone headaches. https://www.nhs.uk/conditions/hormone-headaches/#:~:text=Many%20women%20experience%20headaches%20caused,tend%20to%20be%20particularly%20severe

The post Hormonal Migraines & Naturopathic Care appeared first on Performance in Health.

This website blog has been written to provide sufferers with some guidance on this condition as well as information on how osteoarthritis is managed naturopathically with a more natural approach.

Osteoarthritis is an incredibly common health concern, with over 10% of the population 60 and over affected. In fact, it is the most common musculoskeletal disorder in Australia. This article is designed to give you information on osteoarthritis, its underlying causes and how it develops, as well as dietary and lifestyle strategies to help you manage your osteoarthritis.

What is Osteoarthritis?

Osteoarthritis is a degenerative condition of the joints. In healthy joints, a thin layer of cartilage protects the ends of the bones, preventing friction and bone damage. In osteoarthritis, small cracks form in the cartilage, leaving the bone exposed and triggering inflammation in the joint, which worsens the breakdown of the joint cartilage. The lack of cushioning from the cartilage means the bones grind together when the joint is being used. Over time this leads to the bones forming spurs – small bony outgrowths on the sides of the joint. Osteoarthritis typically affects the load-bearing joints of the knees and hips, but it can also affect other joints, including those in the hands, ankles, spine, and lower back.

Risk Factors

• Age: Age is the number one risk factor for developing osteoarthritis, affecting up to 85% of people aged 75.
• Obesity: Higher body weight places increased pressure on the weight-bearing joints, causing faster cartilage break down in the joints.
• Diet: certain nutritional imbalances, such as low vitamin D and vitamin C, increase the risk of developing osteoarthritis.
• Gender: Women are more likely to develop osteoarthritis and are also more likely to experience more severe symptoms. There are hypotheses that the loss of ovarian oestrogen production after menopause is implicated here, but studies so far haven’t been conclusive.
• Genetics: a family history of osteoarthritis increases your risk.
• Joint overuse and injury: This can include occupational repetitive movement, including heavy lifting or extended periods of standing.  A history in particular sports can also be a factor.
• Misalignment of the hips, knees or ankles may increase the risk of osteoarthritis.

Symptoms

The common symptoms of osteoarthritis include:

• Pain: the pain in osteoarthritis can often be asymmetrical – e.g. one knee might have significant pain, whilst the other might be virtually pain free.
• Joint stiffness which is worse after resting. This stiffness may also be accompanied by reduced range of motion.
• Swelling in the joints, particularly after physical activity
• Muscle weakness in localised area
• Clicking or cracking sounds in affected joints
• Bone spurs – small bony growths that can feel like hard bumps on the side of affected joints

The Role of Collagen

It might surprise you to learn that collagen is the most abundant protein in the body. In fact, there are at least 28 different types of collagen in the body that help to provide stability, elasticity and strength to tissues, organs and joints. Type 1 collagen is the strongest and most abundant form, and is the type found in tendons, ligaments, bone, and cartilage. Collagen adds strength to the tendons and ligaments, which means stable, healthy joints. It is constantly being broken down and reformed, however, in osteoarthritis this process is disrupted. The breakdown of cartilage outpaces its formation, leading to an overall degradation of cartilage in the joints. This is why nutritional support can make such a big difference in osteoarthritis – by supplying ample substrate for producing collagen and cartilage, we can help to mitigate the underlying processes contributing to osteoarthritic pain.

Treatment Strategies for Osteoarthritis

A focus on symptom relief is often the first treatment aim, mainly pain and inflammation however diet is something you can commence at home for life.

Dietary Strategies

Reduce intake of Inflammatory Foods

Because of the role of inflammation in osteoarthritis, it’s important to reduce foods that trigger or worsen inflammation. The foods listed below should be reduced or eliminated from your diet, as they can increase inflammation.

• High sugar foods: sugar, maple syrup, rice malt syrup, cakes, pastries, cookies, chocolate, lollies. Be wary of processed “healthy” treats such as protein balls, protein bars, muesli, and the like. Many of them still contain very high amounts of sugar.
• Trans fatty acids: found in frozen chips, frozen pizza, pastries, fried foods
• Highly refined carbohydrates: white bread, white rice. Instead, choose whole grain and sourdough varieties (proper sourdough, not the type in plastic in the supermarket)
• Food intolerances: if you have an intolerance to a particular food, it needs to be eliminated completely from your diet. Be sure to read food labels carefully to prevent accidental exposure. Common food intolerances include wheat/ gluten, dairy, and soy.
• Caffeine and alcohol intake should also be reduced, as these can both increase inflammation.

Reduce Intake of Nightshades

Foods from the Nightshades family can worsen osteoarthritis symptoms in some people. Foods in this family include tomatoes, eggplants, potato, capsicum, and goji berries. Tobacco is also part of the Nightshades family – if you smoke cigarettes, consider if now is the time to quit. 

I mostly prefer to include nightshades for the majority of my clients and adhere to the beautiful, healthy foods of an authentic Mediterranean diet.  You will also receive a handout on this scientifically validated way of eating if you are a naturopathic client of the clinic.

Increase intake of collagen-rich foods

As discussed above, collagen is vital for joint health, and we need to be eating plenty of substrate for collagen synthesis. Collagen is abundant in foods such as bone broth, fish with skin on, chicken, eggs. For vegans, the following foods are high in the amino acids required for the body to produce collagen: tofu, black beans, kidney beans, pumpkin seeds, chia seeds, cashews.

Increase intake of antioxidant-rich foods

Antioxidants are incredibly important for managing osteoarthritis, as oxidative stress is a significant contributor to the severity of osteoarthritis symptoms. Foods rich in antioxidants should be included in the diet to help improve antioxidant status. This includes plenty of fresh fruits and vegetables in a variety of colours. many of the antioxidants in fruits and vegetables are what gives the food its pigment.

• Red fruits and vegetables – contain compounds such as lycopene and anthocyanins: Tomatoes, capsicum, strawberries, cherries, beetroot, radish, chillies, radicchio, rhubarb, raspberries, cranberries
• Orange fruits and vegetables contain compounds such as beta-carotene: Oranges, capsicum, pumpkin, apricots, carrots, papaya, persimmons, mangoes, sweet potatoes
• Yellow and light green fruits and vegetables contain compounds such as carotenoids: Capsicum, kiwi fruit, corn, pineapple, lemons, cabbage, celery, limes, pears, avocado, fennel, onion
• Dark green fruits and vegetables contain compounds such as lutein and zeaxanthin: Broccoli, Brussels sprouts, kale, bok choy, spinach, silver beet, asparagus, green beans, peas, leeks, artichokes
• Purple fruits and vegetables contain compounds such as anthocyanins and phenols: Cabbage, grapes, eggplant, onions, plums, blueberries, blackberries
• Prioritise non-starchy vegetables (i.e. choose broccoli or capsicum over potato, sweet potato, or other root vegetables).
• Eat plenty of leafy greens, like spinach, bok choy, silver beet, and dark green lettuce varieties

Increase intake of Omega-3 Fatty Acids

Omega 3 fatty acids have been found to help reduce inflammation and increase joint lubrication in osteoarthritis. Fatty fish such as salmon, as well as hemp seeds, flax seeds, and walnuts are all great sources of omega 3 fatty acids.

Lifestyle Strategies

Daily Exercise

Daily physical activity is important for health, but should be balanced with rest, particularly during pain flares. Choose activities that don’t worsen your symptoms – some options might include swimming or water aerobics, walking on flat surfaces, tai chi, or other gentle exercises. Resistance training can also be beneficial, as increasing the strength of the muscles surrounding joints can help to reduce pressure on the joint. If you haven’t tried resistance training before, consider seeing an exercise physiologist or qualified trainer to help you begin safely.

Consider Upgrading Your Footwear

Comfortable, supportive footwear can make a big difference to pain levels, particularly if you are in an occupation that requires extended periods of standing. Avoid shoes that are very flat with little sole support. Getting fitted properly at a shoe store can make a big difference!

Massage

Consider booking yourself in for regular massages, which can help to relieve pain and stiffness and improve daily functioning.

Nutritional Supplements

Each person is unique based on symptoms, medications and other health conditions which is why it is important not to self-prescribe.  As a client of Performance in Health Wellbeing clinic, a prescription will be provided to you that considers all of these things, however it may include some of the following following:

Curcumin

Collagen & Silicon

Vitamin C

Magnesium, Calcium and Vitamin D

High strength fish oils

Herbal Medicine

There are many, many different herbal medicines available that can help with osteoarthritis. Some of the actions of herbs that might help include:

• Anti-inflammatory
• Analgesic (Pain)
• Antioxidant
• Circulatory stimulant (improve circulation to the joints)

Sleep and mood

When living with pain and lack of mobility, it can be more challenging to sleep.  Often, herbs to support a deeper sleep as we reduce pain can also make up part of your treatment plan as can herbs to improve day-time energy and mood.

If you seek a more natural approach to support your osteoarthritis, please contact me on tanya@performanceinhealth.com.au or book an initial consultation via the contact tab on the website here.

References

BioMedica Nutraceuticals. (2020). Supporting connective tissue health with collagen builders. BioMedica Nutraceuticals.

Hechtman, L. (2012). Clinical naturopathic medicine. Elsevier Australia.

Thomas, C. (2018). The naturopath’s guide to osteoarthritis: A focus on the herbal approach for managing osteoarthritis. The Herbal Extract Company of Australia.

The post Living with Osteoarthritis: Naturopathic Guidance appeared first on Performance in Health.

Many people turn to a thyroid naturopath for a deeper, root-cause investigation.  A naturopathic specialising in thyroid health understands that hypothyroidism is a systemic issue, and genuine balance comes from identifying and addressing the underlying triggers of the disease.

The thyroid is a small, butterfly-shaped gland that sits at the front of the neck, under the voice box. The thyroid plays a vital role in many important body functions, including metabolism, growth, and development, and even bone density. It does this by producing important hormones known as thyroid hormones, which it releases in response to signals from the brain, in order to speed up or slow down processes such as metabolism, to help keep the body in balance. Hypothyroidism is a condition whereby the thyroid is underactive and isn’t producing enough thyroid hormones to maintain health. There are two main categories of hypothyroidism that can be seen in a naturopathic clinic:

1. Overt Hypothyroidism

Overt hypothyroidism, often due to the autoimmune condition Hashimoto’s thyroiditis. Overt hypothyroidism is readily diagnosed via blood tests.

2. Subclinical Hypothyroidism

This is another common presentation, especially for a thyroid naturopath. Your blood test results may be within “normal” ranges (but not necessarily within the optimal ranges that a naturopath looks at), but you still have functional signs and symptoms that indicate your thyroid gland is not working as it should be.

The Thyroid Hormones

There are 5 important hormones associated with normal thyroid function. These hormones work in a feedback loop – low levels of one hormone will trigger a response in the body to upregulate its production, and vice versa.

TSH – Thyroid Stimulating Hormone

This hormone is produced in the hypothalamus, a part of the brain. TSH is secreted by the brain when it detects low levels of thyroid hormones, sending a signal to the thyroid that it needs to increase production.

T4 – Thyroxine

T4 is the precursor to active thyroid hormone. It is made by the thyroid using nutrients such as the mineral iodine and the amino acid tyrosine.

T3 – Triiodothyronine

T3 is the active form of thyroid hormone. T4 is converted into T3 by enzymes that rely on nutrients such as zinc and selenium in order to function properly. Some of the important functions of T3 include:

• Rate of metabolism and oxygen use in the body
• Cardiac function and resting heart rate
• Sympathetic nervous system regulation (“fight or flight” mode)
• Bone mineral density
• Muscle, bone, and brain development in children

rT3 – reverse T3

This is a type of inactive T3 hormone that is sometimes mistakenly produced by the body when cortisol levels are too high (such as during periods of stress). See below for more information on rT3.

Symptoms of Low Thyroid Hormones

Due to the broad effects that thyroid hormones have in the body, a thyroid naturopath will look out for common symptoms which are many and varied and can include:

• Fatigue, brain fog, mental slowness, poor memory
• Weight gain
• Cool, dry skin, sensitive to cold temperature
• Hair loss, including eyebrows and body hair
• Constipation, gastrointestinal dysfunction, food intolerances
• Depression, low libido
• Puffiness around the face
• A “hoarse” sounding voice
• Carpal tunnel syndrome, joint and muscle pain, muscle cramps and weakness
• Menstrual irregularities, infertility, miscarriages
• High cholesterol
• Blood sugar imbalances and insulin resistance

Types and Causes of Hypothyroidism

There are a number of different causes of hypothyroidism. In Australia, most hypothyroidism is due to the autoimmune disease Hashimoto’s thyroiditis, however there are other causes, too that a thyroid naturopath will review.

• Hashimoto’s Thyroiditis: the most common cause of hypothyroidism in Australia. This is an autoimmune condition where the immune system mistakenly creates antibodies to attack the thyroid cells, causing irreparable damage to the thyroid and significantly reducing its function. People with Hashimoto’s thyroiditis may have little or even no remaining thyroid function and must take synthetic thyroid hormones. It is one of the most common autoimmune conditions, affecting around 1 in 33 Australians.
• Iodine deficiency: Iodine is a crucial nutrient for making thyroid hormone. Iodine deficiency as a cause of hypothyroidism in Western countries like Australia was previously considered to be a rare issue, but it is becoming a growing concern again, with new studies showing a rise in mild-moderate iodine deficiency, particularly in children and pregnant women. This is a real concern, as iodine is vital for not only thyroid hormones, but also for cognitive development in children.
• Transient hypothyroidism: This is a type of hypothyroidism that can occur in postpartum women, due to a condition known as postpartum thyroiditis. In postpartum thyroiditis, immune cells attack the thyroid gland, causing inflammation. This causes a temporary rise in thyroid hormone production (hyperthyroidism), followed by a period of low thyroid function (hypothyroidism). It’s not fully understood why this issue occurs, but it is more common in those with a history of autoimmune disease such as type 1 diabetes. 75-85% of patients regain normal thyroid function, but for some, low thyroid function persists long term.

Diagnosis of Hypothyroid

Diagnosis of hypothyroidism by a GP and a thyroid naturopath is through a blood test called a thyroid panel. A thyroid panel assesses the blood levels of several different thyroid hormones, including:

• TSH: In hypothyroidism, this hormone will be high. Often a routine test through your GP will only assess for TSH first, before assessing for other hormones.
• Free T4
• T3: because T3 is the active form of thyroid hormone, it is low levels of T3 that will cause symptoms of hypothyroidism.
• Reverse T3 – rT3 is an inactive form of T3. RT3 is not usually a part of a standard thyroid panel but can be tested for separately if indicated.

General practitioners will commonly prescribe L-thyroxine medication where indicated, which can be taken in conjunction with dietary and lifestyle changes.

A thyroid naturopath’s interpretation of thyroid blood tests is slightly different to the standard medical approach. This is because a naturopath is looking to see whether or not you fit within the optimal range for thyroid function, rather than fitting within the broader “normal” range. Looking at the optimal range means subclinical and mild hypothyroidism is more likely to be identified and treatment strategies used to help intervene earlier, before more serious disease develops. Naturopaths also look at a marker called “reverse T3” (rT3). This is a non-active form of T3. Your body might start producing more rT3 instead of T3 if cortisol levels are too high, such as due to chronic stress. Reverse T3 still binds to thyroid receptors in the body and still sends feedback to the brain that there is plenty of thyroid hormone circulating, but it doesn’t cause a response the way T3 does. If your TSH levels are normal but you have symptoms of hypothyroidism, it is possible you may have high rT3.

Understanding of Thyroid Function by a Thyroid Naturopath

Hypothyroidism and Gut Health

Healthy digestive function is important in the production of active thyroid hormone. Low thyroid hormone levels means gastrointestinal function slows down. This can lead to:

• Slow transit time and constipation
• SIBO and changes to the microbiome
• Inflammation and “leaky gut”

Thyroid and Liver

Thyroid hormones can impact normal liver function, leading to abnormalities in certain liver enzyme levels. Both subclinical and overt hypothyroidism places you at higher risk of non-alcoholic fatty liver disease. This is why a naturopath will also look at your overall liver health and may include treatments to help support your liver if necessary.

Thyroid Function and Chronic Stress

when you experience high levels of stress, the body inhibits the production of active thyroid hormone and symptoms can worsen.  Stress management can play a big part in helping to relieve some of the symptoms of hypothyroidism.

Treatment Strategies for Hypothyroidism

Dietary Strategies

Reduce Your Intake of Goitrogenic Foods

Certain foods are classified as being “goitrogenic” foods. These are foods that inhibit the production of thyroid hormone in the body. Vegetables from the Brassica family are particularly goitrogenic. This includes broccoli, cauliflower, Brussels sprouts, kale, and cabbage. Soy and turnips also act as goitrogens. The thyroid-inhibiting effect of these foods is most profound when they are consumed raw. Limit your consumption and when you do eat them, always cook them first.

Reduce or Eliminate Gluten

Gluten causes inflammation in the gastrointestinal tract and alters immune response in some people, reducing thyroid function. Gluten-containing foods include wheat, flour, rye, oats, and barley. Replace these grains with buckwheat, millet, quinoa, or rice.

Identify and Eliminate Food Intolerances

Intolerances to foods such as gluten, dairy, soy, corn, and more may contribute to hypothyroidism, because of the damage they cause to the gut lining. This gut damage can lead to “leaky gut”, which as discussed above, is closely linked to hypothyroidism. If food intolerances are suspected, a diet diary may be prescribed.

Reduce Excess Caffeine and Alcohol

Both caffeine and alcohol compromise liver and gastrointestinal function and production of active thyroid hormone. Reduce your intake or eliminate entirely. If you do wish to consume caffeine, stick to one or two cups per day and consume before 2pm. If you do wish to consume alcohol, choose wheat-free alcohols such as wine. Red wine can be a good option as it is rich in antioxidants. Stick to no more than one standard drink per day.

Reduce Intake of Processed, Sugary Foods

Processed, sugary foods compromise liver and gastrointestinal function and reduce production of active thyroid hormone. Reducing your intake of these foods can make a big impact! Processed and sugary foods to watch out for include:

• Pastries, cakes, cupcakes, cookies and other sugary baked foods
• Sweets, lollies, chocolate, biscuits
• Chips and processed snack foods
• Sugary yoghurts, ice creams, and other sweet dairy foods
• Soft drinks and other sugar-sweetened beverages

Eat Plenty of organically-grown fruit and vegetables

Fruits and vegetables contain high amounts of vitamins, minerals, antioxidants and polyphenols that can help to reduce inflammation in the thyroid and gut. Fibre can also help to heal gut damage by feeding your beneficial gut bacteria. Follow the below guide for boosting your intake and choosing a wide variety of fruits and vegetables:

• One serve of vegetables = ½ cup cooked or 1 cup raw.
• One serve of fruit = one cup chopped or one whole piece.
  
  • Choose fruits and vegetables in a variety of colours each day to maximise the different types of micronutrients and antioxidants you are consuming – many of the antioxidants in fruits and vegetables are what gives the food its pigment.
  • Red fruits and vegetables – contain compounds such as lycopene and anthocyanins
  • Tomatoes, capsicum, strawberries, cherries, beetroot, radish, chillies, radicchio, rhubarb, raspberries, cranberries
  • Orange fruits and vegetables contain compounds such as beta-carotene
  • Oranges, capsicum, pumpkin, apricots, carrots, papaya, persimmons, mangoes, sweet potatoes
  • Yellow and light green fruits and vegetables contain compounds such as carotenoids
  • Capsicum, kiwi fruit, corn, pineapple, lemons, cabbage, celery, limes, pears, avocado, fennel, onion
  • Dark green fruits and vegetables contain compounds such as lutein and zeaxanthin
  • Broccoli, Brussels sprouts, kale, bok choy, spinach, silver beet, asparagus, green beans, peas, leeks, artichokes
  • Purple fruits and vegetables contain compounds such as anthocyanins and phenols
  • Cabbage, grapes, eggplant, onions, plums, blueberries, blackberries
    
• Prioritise non-starchy vegetables (i.e. choose tomato or capsicum over potato, sweet potato, or other root vegetables).
• Eat plenty of leafy greens, like spinach, bok choy, silver beet, and dark green lettuce varieties
• Remember to cook goitrogenic vegetables such as broccoli, kale and cauliflower before consuming.

Eat Plenty of Zinc-Rich Foods

Zinc is a powerhouse nutrient that is vital for healthy thyroid hormone production and balance. Many of us are low in zinc, and zinc deficiency can be a particular issue for anyone on a plant-based diet. Foods that are rich in Zinc include seafood (especially oysters), chicken, beef, liver, oatmeal, nuts (pine nuts, pecans), seeds (pumpkin, sunflower, flax, chia), and spinach.

Eat Plenty of Iodine-Rich Foods

Iodine is essential for thyroid hormone production, but low iodine intake is a problem in Australia, because our soils are low in this mineral. Foods that are higher in iodine include seafood, sea vegetables (nori, kelp, kombu), citrus fruits, and egg yolks. Vegans and vegetarians may need to consider supplementation.

Eat Plenty of Selenium-Rich Foods

Selenium is an important antioxidant and is needed for thyroid hormone production. Brazil nuts are naturally rich in selenium when grown in nutritious soil– just one Brazil nut can contain up to 100% of your daily selenium requirements!

Eat Plenty of Omega-3 rich foods

Omega-3 fatty acids are important for reducing inflammation. Foods rich in omega-3 fatty acids include fish, hemp seeds, walnuts, chia seeds, and flax seeds. This is another nutrient that vegans and vegetarians in particular may need to supplement. Vegan algal oil supplements are a great option.

Lifestyle Strategies

Stress Management

The effect of stress on thyroid function is complex, however altered adrenal function and cortisol levels negatively impact the production of thyroid hormones and it is important to reduce stress if possible. Try the following to help with stress management:

• Mindfulness meditation – even 10 minutes per day of mindfulness meditation can help reduce feelings of stress. Many meditation studios offer online classes, or you can use an app such as “insight timer” for access to thousands of guided meditations for free.
• Yoga or tai chi – as with meditation, these are both wonderful for helping to release stress. There are many apps available online, or you can try YouTube for free videos as well – “Yoga with Adrienne” is a popular YouTube channel with dozens of free videos to try.
• 7-9 hours of sleep each night: prioritising your rest is essential for healthy stress levels. Make your sleep a priority!
• Counselling or psychology – if you don’t already have a regular counsellor or psychologist, it is worthwhile pursuing this. Having someone you can speak to about stressors in your life can make a huge impact on both your physical and mental wellbeing.

Enjoy Daily Gentle to Moderate Exercise

Excess exercise at high intensity may negatively affect thyroid function and cortisol response, especially in early treatment. Choose gentle to moderate-level daily exercises that you enjoy. About 30 minutes per day is a great start. Types of exercise might include walking, hiking in nature, swimming, light aerobics, team sports, yoga, pilates, and more.

Herbal Medicines and Supplements

Herbal medicines prescribed by a thyroid naturopath can be a really useful tool, particularly for mild or subclinical hypothyroidism, and are often prescribed as part of your naturopathic treatment plan to support symptoms, immune and thyroid.   

The right supplements for you will depend on the underlying cause of your hypothyroidism as each person is unique, but might include supplements to:

• Boost thyroid hormone production
• Improve immune function
• Help with stress support
• Help with liver function
• Support gastrointestinal function

Book an appointment with a Thyroid Naturopath in Sydney or Leura

As the naturopath and Founder of Performance in Health Wellbeing Clinic, I have Hashimoto’s and understand symptoms of low thyroid and this health condition very well from personal experience.

If you feel that a thorough naturopathic consultation by a thyroid naturopath might be useful for how you are feeling or your particular health condition, please reach out and email me on tanya@performanceinhealth.com.au or book an initial consultation via our contact page.

References

BioMedica Nutraceuticals. (2018). Herbal and nutritional support for health thyroid function: A focus on subclinical hypothyroidism and autoimmune disease.

Chakera, A. J., Pearce, S. H. S., & Vaidya, B. (2012). Treatment for primary hypothyroidism: Current approaches and future possibilities. Drug Design, Development and Therapy, 6, 1–11.

Endocrine Society of Australia. (2019). Hypothyroidism. Hormones Australia. https://www.hormones-australia.org.au/endocrine-diseases/hypothyroidism/

He, W., An, X., Li, L., Shao, X., Li, Q., Yao, Q., & Zhang, J. (2017). Relationship between hypothyroidism and non-alcoholic fatty liver disease: A systematic review and meta-analysis. Frontiers in Endocrinology.

Hechtman, L. (2012). Clinical naturopathic medicine. Elsevier Australia.

Thomas, C. (2018). The naturopath’s guide to hypothyroidism. Herbal Extract Company.

The post The Thyroid Naturopath’s Comprehensive Guide: Addressing the Root Causes of Hypothyroidism and Hormone Imbalance appeared first on Performance in Health.