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The Naturopath's Blog
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Lisa - Naturopathy Brisbane: Posted on Sunday, September 04, 2011 7:20 PM
 Spring
has arrived - the days are getting warmer and sunnier,
lambs are gamboling, birds are singing and flowers are blooming.
Along with all these beautiful colours, sights and smells can come something not so
joyful... Hay Fever!
Hay Fever is an allergic reaction to
pollens, especially those that are windborne, and is a seasonal
reaction occurring mainly in the Spring to Summer months.
Symptoms of Hay Fever include sneezing, nasal congestion, runny nose,
itching nose and eyes, red and teary eyes. These symptoms are
cumulative and increase the more we have the allergic reaction. During
this reaction histamine is released, which stimulates more histamine to
be released, starting a cascade effect and causing the symptoms to get
worse.
What can I do to reduce these annoying Hay Fever symptoms?
By
making some simple adjustments to your diet, you will be able to start
to reduce the body's allergic response mechanism and begin to enjoy
Spring more.
~ Increase consumption of Bioflavonoids
Bioflavonoids are found in brightly coloured fruits and vegetables
and are full of natural anti-oxidants. They help to inhibit the release
of histamine by the body, in response to allergens, and boost the
immune system. Increase consumption of citrus fruits, berries, apples,
grapes, green tea, capsicum and tomatoes.
~ Use ginger, garlic and horseradish in cooking
Ginger
makes a great addition to stir-fries, teas and fresh fruit and vegetables
juices. It has a powerful anti-inflammatory action which can help to
reduce Hay Fever. Garlic and horseradish help to break down mucus or
catarrh in the body and are known in herbal medicine as having an
'anti-catarrhal' action. Garlic has anti-bacterial properties, which
will assist if there is a low-grade sinus infection present.
~ Increase consumption of Essential Fatty Acids
While
it is well known that fish oils help to improve inflammatory conditions
and reduce heart disease - did you know that the anti-inflammatory
effect helps to reduce allergic responses in the body by down regulating
inflammatory pathways? Try to eat oily fish, such as sardines,
mackerel, tuna, herring, trout and salmon, a minimum of three times per
week; increase consumption of walnuts and Brazil nuts and add flax or
chia seeds to your cereal, as well as increasing your intake of dark
green, leafy vegetables.
~ Herbal Teas
Try drinking at least 2 cups per day of fenugreek, elderflower or ginger teas to help reduce the symptoms of mild Hay Fever.
How can Naturopathy help?
Your
Naturopath can work with you and provide a tailored treatment
prescription, which may include nutritional supplements to improve your
immune system and reduce the allergic response of Hay Fever, as well as
providing anti-inflammatory support. There are a number of herbs
specific for the treatment of Hay Fever and your Naturopath can provide
you with a custom herbal liquid blend to help reduce those annoying
symptoms. Food intolerances and allergies are very often associated
with Hay Fever, especially dairy sensitivity, so try keeping a food
diary to see if you notice any changes to your symptoms in relation to
what you have been eating. There are blood tests available to test for
food sensitivity and allergy markers and these can be arranged through
your Naturopath, who will ascertain if any dietary modifications are
needed and work with you to help implement any changes to your diet.
Thanks for reading!
Lisa
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Lisa Freebury - Naturopathy Brisbane: Posted on Wednesday, January 26, 2011 5:30 PM
It is a New Year and
some of us may have finished 2010 feeling tired, stressed, with difficulty
concentrating and then perhaps overindulged during the festive season…
So we start our New
Year with resolutions for Better Health, More Exercise and then someone
mentions a Detox – which brings to mind all sorts of extreme measures such as
fasting, colon cleansing and bizarre food combinations but is this really
necessary?
Detoxification is a
fundamental and natural bodily function, where our bodies process harmful
substances and eliminate them via the kidneys, liver, gastrointestinal tract
and skin. Unfortunately, our exposure to
environmental pollutants, stress, poor diet and lack of exercise, means that
our natural detoxification systems cannot always keep up and we get tired, run
down and may get sick as toxicity builds in our body and it loses it’s innate
ability to maintain maximum health.
So
what is a Toxin and what are the Signs and Symptoms of Toxicity?
Basically put, a
Toxin is any substance that can harm your body and these can come from poor diet,
exposure to environmental pollutants and drug use, as well as normal body
processes.
Signs and Symptoms of
Toxicity may include:
Headaches | Fatigue | Recurrent Infections | Constipation | Eczema | Poor Concentration | Bad Breath | Body Odour | Acne | Insomnia | Sinus Congestion | Nausea |
How
Can Detoxification Help?
Detoxification is the
process of clearing toxins from the body by neutralizing them through the liver
and facilitating their removal via the urinary system, gastrointestinal tract
and the skin. By stimulating each of
these different detoxification systems inherent in our body, the accumulated
“rubbish”, free radicals and pollutants can be removed and the cells are able
to renew and start to perform at maximum capacity. By making dietary and lifestyle changes
including exercise and undertaking an individualized detoxification program
under the guidance of a qualified Naturopath, the body will be assisted and supported to clean out the
toxicity.
After the process,
you should notice that you have renewed energy and vitality, your skin is
softer, clearer and has regained softness and the minor health issues that you
have will start to disappear and you will feel and look great!
Thanks for reading.
Lisa
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Lisa Freebury - Naturopathy Brisbane: Posted on Sunday, December 05, 2010 9:33 AM
Summer is upon us
and, for most, this means baring a lot more skin! As well as booking in to your local day spa
for a facial, body scrub or massage it is important to look after your skin
from the inside as well.
The skin is the
largest organ of the body and mirrors what is going on inside your body and any
nutritional deficiencies will be reflected on your skin. Stress, poor nutrition, dehydration and lack
of sleep will also affect how the skin looks and feels.
A healthy diet
forms the foundation for improving your skin condition and helps to provide the
body with nutrients essential to healthy skin formation and support. Healthy food
choices for skin wellbeing include:
·
Fresh vegetables – eat a
variety of fresh vegetables including green leafy ones. Green, yellow and red vegetables are high in
antioxidants, which will help to protect against cellular aging and
damage.
·
Fresh fruit – fruit contains
anti-oxidants to protect your skin from free-radical damage and is rich in
vitamin C. Vitamin C is needed for
tissue growth and repair and is required for the formation of collagen, an
important protein for skin elasticity.
·
High fibre foods – such as
whole grains, legumes, apples and pears to assist with improving digestive
function to allow for effective toxin elimination.
·
Protein rich foods – good
quality protein such as oily fish, lean meat, chicken, dairy, eggs and complete
vegetable protein are important as the amino acids contribute to skin firmness
and elasticity.
·
Essential fatty acids – eating
oily fish, avocado, nuts and seeds will help to keep your skin moisturized,
smooth and healthy.
·
Stay hydrated – your body
consists of around 75% water and the skin is about 70%, so dehydration will
have a definite impact on how your skin looks and feels. Working in air-conditioning is very
dehydrating so get in the habit of having a jug of water on your desk and
drinking regularly. For those who
complain that water is boring then add in some slices of lemon or lime, mint
leaves or even cucumber slices – not only will it taste great but you can close
your eyes and pretend you are at a health retreat. Aim to drink 30ml per kilo of body weight and
no, any coffee, tea and carbonated drinks do not count in this allowance! We are coming up to the silly season but
remember that alcohol is a diuretic and, as such, promotes the removal of
fluids from your body, so drink in moderation and remember to add in some
glasses of water between your drink of choice.
Thanks for reading!
Lisa |
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Lisa Freebury - Naturopathy Brisbane: Posted on Monday, November 29, 2010 4:00 PM
People decide to be a vegetarian for many different reasons - animal welfare, the environment, health, not liking the taste of meat and for some, because it is fashionable within their group at the time.
Eating a
vegetarian-based diet has some great health benefits, such as usually being
lower in saturated fat and cholesterol and higher in fibre, potassium and
magnesium, as well as creating lower incidences of gallstones, constipation and
colon cancer, however there is an increased risk of nutrient deficiencies if you do not ensure you eat a range of different foods and correctly combine vegetarian protein (details on how to do this below). The nutrient deficiencies that I commonly see in vegetarian clients, who are not protein combining correctly, include:
- B12 – found in animal protein food sources and for which there is an increased
need during pregnancy, breast feeding and growth periods
- Vitamin
B2, Vitamin A, omega-3 fatty acids, calcium and several minerals
- Vitamin
D – which may cause rickets in children and is important for the maintenance of
healthy skeletal, cardiovascular and immune functions
- Zinc
– one of the most common deficiencies found in vegetarians
- Iron
– vegetarians are susceptible to iron deficiency anemia due to a lack of
readily absorbed heme iron, which is found in meat
- Protein
deficiency – which can impair growth in children and cause hair loss, reduced
energy and immune function and decreased muscle mass in adults
What is a complete protein I hear you ask and aren't mushrooms touted as the vegetarian meat?
Animal foods,
including eggs and dairy, contain all eight essential amino acids and
constitute a "complete" protein. An essential amino acid is one that can't be made by your body and is needed for your body to function correctly - hence the title of essential.
Plant foods are “incomplete”
proteins and contain fewer amino acids than animal foods. Plant-based diets can
provide adequate amounts of amino acids but only when a varied diet is eaten on
a daily basis. The mixture of proteins from grains, legumes, seeds, nuts and
vegetables provide a complement of amino acids where the deficits in one food are
made up by another. Not all types of plant foods need to be eaten at the same
meal, since amino acids are combined in the body's protein pool. To gain the
greatest use of all the amino acids, it's best to consume complementary
proteins each day.
The following food combinations will help to ensure you are consuming all your needed amino acids for optimum health:
Grains with legumes – Basmati rice with Lentil Dahl
Grains with eggs or dairy – Wholegrain toast with poached egg
Legumes with nuts and seeds – Stir fry tofu with sesame seeds and
cashews
Legumes with eggs or dairy – Chickpea curry with yoghurt
Nuts and seeds with grains – Almond spread on spelt bread
Nuts and seeds with eggs or dairy – Roasted seed/nut mix sprinkled
onto fruit & yoghurt
But what are Legumes, Grains, Nuts and Seeds?
 Legumes:- Chick peas, lentils, broad beans,
black-eyes peas, peas, kidney beans, lima beans, navy beans, sprouts, soy beans
 Grains:- Rice,
rye, oats, buckwheat, wheat, corn, millet, spelt, quinoa, kamut, barley,
bulgur, amaranth
 Nuts:- Walnuts,
cashews, pecans, brazil nuts, almonds, macadamias, hazelnuts, pistachios
 Seeds:- Sunflower
seeds, sesame seeds, pumpkin seeds, linseed/flaxseed, chia
Helpful tips for good health
- Eat
a wide variety of food to ensure consuming all nutrients required for good
health
- Avoid
drinking tea with meals as this reduces absorption of nutrients
- Plan
your meals carefully to ensure adequate nutrient intake
- Have
regular bloods tests, especially iron and B12, to ensure you have adequate
levels
- Speak
to your naturopath regarding appropriate supplementation, if necessary
Thanks for reading.
Lisa
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Lisa Freebury - Naturopathy Brisbane: Posted on Tuesday, November 09, 2010 10:28 AM
Hello and welcome to the inaugural post of The Naturopath's Blog!
I feel there should really be a fanfare, fireworks and maybe even a small glass of organic bubbly but..... the IT side of things is not really my strength so the best I can do is a static picture for you.
So, why I am blogging on my website and more importantly why would you be reading my posts? I guess that as a Naturopath, I see different things in the media, whether on the TV or in print, and sometimes feel that I would like to comment on the good, the bad and all else in between.
Also, I am lucky to have access to some of the latest research findings in regards to nutrients and herbs and would like to share this exciting information to help you and others who have the goal to improve and maintain their health.
Finally, it allows me the chance to find out what your health interests or concerns are and possibly help with general advice, tips and my views (and occasionally step on that soapbox).
Thanks for reading.
Lisa
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