Apr
06

Tania’s tips to boost your immunity

The onset of winter almost always sees an increase of those pesky colds and flus. We’ve spent our last two winters more or less in COVID lockdowns, where social isolation has kept the typical viruses at bay. This winter, however, we’re back to living our normal lives. There’s never a convenient time to get sick. Fortunately, our lead Naturopath Tania Flack has you covered with herbal and nutritional medicine.

Green Medicine

Herbs have been used throughout history to modulate and support the immune system and were once all we had to treat infection. The effect of herbs on the immune system has been the subject of intense scientific scrutiny: many have immune-modulating effects. However there are three absolute standouts.

Echinacea acts as an immunomodulator, which means it will stimulate a strong immune system and support one that is weakened. It can be used at any stage of infection, but best results are achieved when taken at the first sign of symptoms.

Olive leaf is naturally rich in antioxidants and has antimicrobial and anti-inflammatory properties. Stephen Eddey, principal of Health Schools Australia, has reviewed the research and reports that olive leaf extract has a powerful twofold action against viral infection. “Firstly, it appears to stimulate phagocytosis (the process in which immune system cells engulf and destroy invading organisms), and secondly it interferes with the ability of bacteria and viruses to replicate and cause infection”. 

Andrographis is renowned for its ability to help fight infection and reduce fever. It also acts as a stimulant to the immune system and has mild anti-viral and anti-inflammatory properties. Its efficacy in the treatment of viral upper respiratory tract infections has been demonstrated in several clinical trials, reducing both the severity of symptoms and duration of infection. 

The Defensive Diet

Your nutritional requirements skyrocket during an infection. Several key nutrients are particularly important to support speedy recovery and build immune resilience.

Vitamin A improves white blood cell function to help fight off infection, and is vital for healthy mucous membranes. It is found in cod liver oil and eggs or it can be manufactured in the body from beta carotene, which is found in orange and yellow coloured vegetables, such as carrots, red capsicums, pumpkin, and sweet potato. 

Vitamin C is perhaps the best known of all nutritional remedies for colds and flu. It is essential for the formation of collagen, tissue strength, and to promote healing. It also acts as a powerful antioxidant. Infection and inflammation rapidly decrease vitamin C stores in the body. Continually replenishing vitamin C helps to overcome infection and ensure a speedy recovery. Good sources of vitamin C include citrus fruit, red and green capsicums, broccoli, Brussels sprouts, kiwi fruit, and strawberries.

Vitamin D helps strengthen the immune system as well as our bones. Regular exposure to sunlight will boost production of vitamin D and you can also increase your levels by eating oily fish, such as herring, salmon, tuna, and sardines.

Zinc is one of the most important minerals to support a healthy immune system. Unfortunately, zinc deficiency is common in Australia. It’s linked to lowered immunity, increased susceptibility to repeated infections, and poor wound healing. Eating more zinc-rich foods can help support immune function; these include oysters, shellfish, red meat, eggs, and liver.

If you tend to get knocked around by colds and flu over winter and you’d like additional support, get in touch with our clinic staff to book an appointment with one of our Naturopaths.

Apr
29

Boost your immunity, naturally

With winter on your doorstep, learn how to strengthen your body’s defences so you stay sniffle-free. Naturopath Tania Flack reports.

Uh-oh … the irritating tickle at the back of your throat that won’t go away, muscle aches and pains, a dull headache and general feeling of lethargy, followed by the realisation of “Oh no, I’m coming down with something!”

Welcome to the opening scenes of your next bout of flu or a cold, as reliable as the start of the season, as people sniffle and hack their way through offices, trains, movie theatres, and cafes, seemingly eager to spread their germs.

The question is: will you shake it off in a couple of days with only mild symptoms and minimal disruption to your life? Or will you be knocked sideways and end up in bed for two weeks, then spend a further fortnight – or longer – getting back on your feet.

The answer depends entirely on how resilient your immune system is and what you do to support – and the good news is, there is plenty you can do to ward off winter health woes.

Your immune system

This is a highly sophisticated cellular army that is responsible for keeping foreign invaders like viruses and bacteria out of your body. The fever you get in the early stages of a cold or flu is your immune system’s way of trying to make your body an inhospitable place for intruders to settle in and multiply. Immune system cells congregate in the areas that are the main interface between us and the outside world, including the respiratory system – the mucous membranes lining the airways are a key entry point for viruses, and much depends on how well nourished these tissues are and how effectively they are able to act as a barrier.

So, why is it that some people have such effective immune systems that they rarely get sick, while others have a very different experience? Immune fatigue occurs when the immune system becomes so worn down that it is unable to launch a strong enough defence to fight off the next infection. Perhaps the biggest immune system crime you can commit is ‘soldiering on.’ Not allowing yourself the time to rest and recover from your last infection can often be the starting point of immune fatigue. Repeated infection means that your body can’t manufacture a new supply of fully differentiated and primed white blood cells fast enough.

When this happens, the body is forced to release immature white blood cells that are less efficient at fighting off an infection – the immune system’s ‘army reserve’, if you like. Once this starts to happen, you’ll be prone to repeated infection and longer recovery time.

Inadequate nutrition is a key factor in immune fatigue; launching an immune response to an invading organism significantly increases our need for nutrients. You may think you have a good diet, but is it meeting your current requirements?

Any increase in stress, working hours, or even exercise, will automatically increase your nutritional requirements. Eating on the run, poor absorption, a diet high in processed foods and low in fresh wholefoods can lead to nutritional insufficiency, which contributes to immune system fatigue.

Green medicine

Herbs have been used throughout history to modulate and support the immune system and were once all we had to treat infection. The effect of herbs on the immune system has been the subject of intense scientific scrutiny: many have immune-modulating effects, however there are three absolute standouts.

Echinacea: This is one of the most widely used medicinal herbs and its effects on the immune system have been the subject of exhaustive research. Echinacea acts as an immunomodulator, which means it will stimulate a strong immune system and support one that is weakened. It can be used at any stage of infection, but best results are achieved when taken at the first sign of symptoms. It also has anti-inflammatory, antioxidant and mild antiviral properties and has a beneficial effect on the lymphatic system, promoting healing. A large Cochrane meta-analysis, which compared the findings of 16 clinical trials involving a total of 3396 participants, concluded that echinacea is effective in the treatment of the common cold. Two more recent meta-analyses, published in Clinical Therapeutics and the Lancet, support this and also found evidence that it is effective in its prevention, too.

Olive leaf: The olive tree is one of the oldest cultivated plants; its leaves are naturally rich in antioxidants and have antimicrobial and anti-inflammatory properties. Stephen Eddey, principal of Health Schools Australia, has reviewed the research and reports that olive leaf extract has a powerful twofold action against viral infection. “Firstly, it appears to stimulate phagocytosis (the process in which immune system cells engulf and destroy invading organisms), and secondly it interferes with the ability of bacteria and viruses to replicate and cause infection”. Eddey adds that studies have shown its key active constituent, oleuropein, is effective against a range of micro-organisms including influenza and parainfluenza viruses. Australian research has found that olive leaf extract has five times the antioxidant activity of vitamin C. According to Eddey, this potent antioxidant activity helps to reduce the symptoms of colds and flu by minimising the amount of oxidative damage caused by the inflammation associated with viral infection. Olive leaf extract is ideal for both acute and chronic infection and helps to promote immune resilience.

Andrographis: This has a long history of use in Ayurvedic medicine and traditional Chinese medicine, where it is renowned for its ability to help fight infection and reduce fever. It also acts as a stimulant to the immune system and has mild anti-viral and anti-inflammatory properties. Its efficacy in the treatment of viral upper respiratory tract infections has been demonstrated in several clinical trials, reducing both the severity of symptoms and duration of infection. A meta-analysis published in Planta Medica compared the results of seven clinical studies that involved 1765 participants and found andrographis to be an effective treatment for upper respiratory tract infection. Traditionally, it is used to treat the acute phase of infection and should be taken at the first sign of symptoms.

The defensive diet

Your nutritional requirements skyrocket during an infection. Several key nutrients are particularly important to support speedy recovery and build immune resilience.

Vitamin A: Improves white blood cell function to help fight off infection and is vital for healthy mucous membranes. It is found in cod liver oil and eggs or it can be manufactured in the body from beta carotene, which is found in orange and yellow coloured vegetables, such as carrots, red capsicums, pumpkin, and sweet potato.

Vitamin C: Perhaps the best known of all nutritional remedies for colds and flu, it is essential for the formation of collagen, tissue strength, and to promote healing. It also acts as a powerful antioxidant. Infection and inflammation rapidly decrease vitamin C stores in the body. Continually replenishing vitamin C helps to overcome infection and ensure a speedy recovery. Good sources of vitamin C include citrus fruit, red and green capsicums, broccoli, Brussels sprouts, kiwi fruit, and strawberries.

Vitamin D: Although not commonly recognised as an immune system nutrient, vitamin D helps strengthen the immune system as well as our bones. Regular exposure to sunlight will boost production of vitamin D and you can also increase your levels by eating oily fish, such as herring, salmon, tuna, and sardines. If you are struggling with a poor immune system you can have your vitamin D levels checked by your naturopath or doctor, as deficiency is relatively common.

Zinc: This is one of the most important minerals to support a healthy immune system and unfortunately zinc deficiency is common in Australia. It’s linked to lowered immunity, increased susceptibility to repeated infections, and poor wound healing. Eating more zinc-rich foods can help support immune function; they include oysters, shellfish, red meat, eggs, and liver.

5 rules of recovery

Rest: Especially important in the first few days – and it means bed rest, not working from home.

Nourish: Slow-cooked, easy to absorb, nutrient-rich foods, like soups and casseroles.

Hydrate: Fluids are vitally important; aim for two litres per day. Fresh vegetable juices, herbal teas and filtered water are good choices.

Lighten up: Adequate vitamin D is essential for a healthy immune system. Twenty minutes of gentle sunlight, morning and afternoon, will boost your levels

Move: Once you start to feel a little better, gentle exercise, like walking or stretching, will help drain the lymphatic system and revitalise the immune system.

Immune-boosting soup

The chicken provides easily digested protein and valuable minerals; the vinegar releases the minerals from chicken bones; garlic and onions contain allicin, which is an immune stimulant; ginger is anti-inflammatory; the pepper improves absorption of the antioxidant turmeric; and the veggies are rich in vitamin C and beta carotene.
1 kg organic chicken legs
2½ litres filtered water
3 tablespoons apple cider vinegar
2 tablespoons extra virgin olive oil
4 large carrots, grated
1 turnip, grated
½ a bunch of celery, diced
6 cloves garlic, finely minced
2 tablespoons fresh ginger, finely grated
1 teaspoon finely grated fresh turmeric
1 bunch of flat leaf parsley, finely chopped
2 large brown onions, diced
freshly ground black pepper
1. Heat oil in a large saucepan over medium heat. Sauté onions and garlic until translucent, then add turmeric, ginger and pepper and stir until the aromas release.
2. Add water, chicken and vegetables, and bring to the boil. Reduce heat and add vinegar.
3. Simmer for one hour, and then carefully remove the chicken legs with tongs. Discard skin and bones and return meat to the soup, along with parsley.

When to call the doctor

Dr Lyn Tendek is an integrative medical specialist and general practitioner who combines Western medicine with nutritional and herbal medicine in her practice. Tendek often sees patients who are concerned that their upper respiratory tract infection (URTI) caused by common cold or flu virus requires treatment with antibiotics. “I try to reassure them that the majority of URTIs are caused by viral infection and antibiotics will be of no use. In fact, overuse of antibiotics has led to a significant increase in multi-drug resistant bacteria or ‘superbugs’,” she says.

In the case of simple viral infection, Tendek recommends the use of herbs and nutrients and agrees that rest is the best medicine to assist in healing, but she acknowledges that further measures are required when secondary bacterial infection sets in. “There is a definite role for antibiotics in the minority of people who have a bacterial infection or where a secondary bacterial infection develops on top of a pre-existing viral URTI. In this case, the use of antibiotics can be life-saving.” Here’s how to tell the difference between a viral and bacterial infection:

Viral infection: Mild to moderate sore throat, no difficulty breathing, coughing up clear or white phlegm, mild temperature, progressively feeling better over several days or not feeling worse; action – rest and recover.

Bacterial infection: Severe sore throat, difficulty breathing, coughing up green phlegm, high temperature, feeling significantly worse over several days; action – see your doctor.


This article first appeared in Nature & Health magazine.
Download the article

Mar
25

Natural pain relief

We live in a fortunate age where we have easy access to pain-relieving pills; however, they do have side effects. Naturopath Tania Flack explores safer alternatives.

Popping a tablet for a headache or period pain is so commonplace we don’t really think about it; after all, pain medication is safe, right?

Common pain medication may be safe when taken as directed; however, they can have harmful effects on the body. For example, paracetamol directly depletes the action of glutathione in the liver and can cause liver damage when taken in high doses. Anti-inflammatory medications like ibuprofen can cause significant disruption to the delicate lining of the digestive tract, while stronger over-the-counter pain medications containing codeine are also often misused, some people may even develop a physical dependence, due to its opiate-like effects.

Pain comes in many guises: the continuous ache of arthritis, the low-grade throb of a dull headache, or the cramping pain that some women experience with their period.

Obviously the best way to address pain is to try to address its cause, but this can take time or may just not be possible, as in the case of chronic degenerative conditions.

Natural medicines can provide relief for acute pain and can be used to help manage chronic pain.

Sprains and strains

Whether it’s a twisted ankle, a sporting injury or you’ve knocked your shin on the car bumper bar, sprains, strains and bruises are common injuries that fall into the category of acute pain. First aid for these types of injuries should always start with rest, ice, compression, and elevation. These all minimise inflammation and pain and allow the body to begin the repair process. Ice numbs the pain, however never apply ice directly from the freezer to the skin – always wrap it in a damp cloth to prevent ice burn. Once this has been done use these options to reduce pain and speed healing.

Arnica: This herbal remedy has been used through the ages to treat swelling, bruising, and inflammation. Research shows that it selectively inhibits inflammatory mediators. It can be taken orally as a homeopathic or used in a topical cream applied directly to the bruise. Clinical trials show that using the homeopathic and topical preparations together significantly reduces pain.

Vitamin C and bioflavonoids: Vitamin C and bioflavonoids, such as quercetin and bromelain, are nutrients found in citrus fruit and pineapple. They have significant anti-inflammatory properties and, when taken together, help to mop up inflammation, reduce pain, and promote healing in soft tissue.

Backache

This is a common problem and can be due to postural imbalance, muscle strain or an underlying structural problem. If backache is a regular occurrence, it must be assessed by a practitioner specialising in spinal health.

Spinal care: Although it’s hard to group three distinctly different modalities together, it is safe to say that osteopathy, physiotherapy, and chiropractic care are all excellent therapies for backache. Gently manipulating the spine and mobilising soft tissues can be the fastest way to get relief. This type of care also provides the benefit of thorough assessment, which can prevent further pain and injury.

Massage: The healing touch of a remedial massage therapist can provide significant pain relief, particularly in the case of muscle tension. Massage relieves pain by increasing blood flow, reducing congestion in soft tissue, and releasing muscle tension.

Yoga and Pilates: While yoga and Pilates may not be the ideal therapy for acute back pain, there is no question that, under the supervision of a qualified instructor, both forms of movement can relieve chronic back pain and help to prevent recurrence.

Comfrey: Once known as ‘boneset’, comfrey has been traditionally used to ease pain and promote healing. It contains a compound that simultaneously stimulates tissue repair and decreases inflammation. Several clinical trials have investigated its effects: in one study, it was reported to be as effective as Voltaren (Diclofenac) gel for pain relief.

Headaches and migraines

Whether it’s the dull throb of a tension headache or the blinding pain of a migraine, headaches are a common reason why people reach for pain medication. Sufferers of regular headaches and migraines often have a high intake of painkillers, which over time may have a negative effect on their health. There are several effective natural remedies that can help to relieve and prevent headaches.

Magnesium: Sometimes described as ‘the miracle mineral’, this has significant benefits for headache sufferers. Changes in blood vessel diameter in the brain cause the throbbing associated with migraine and headache; magnesium helps to control this while relaxing the muscles around the head and neck. Magnesium deficiency contributes to headaches and migraines, and studies show that migraine sufferers have low brain levels of magnesium during an attack. Chronic migraine sufferers who take regular magnesium supplements can reduce the frequency of attacks by 41 percent.

Acupressure: This ancient technique uses gentle pressure applied to specific points, which stimulate the release of the body’s natural pain relieving neurochemicals, endorphins (see box “Acupressure points for headaches”). Studies show that regular acupressure provided better relief for headaches than regular muscle relaxant medication. Bonus: you can do it yourself at the onset of a headache to control symptoms.

Lavender: Who doesn’t love the scent of fresh lavender? Lavender essential oil has a soothing effect on the nervous system and is ideal for treating tension headaches. Studies confirm its analgesic and anti-inflammatory properties. A cloth dipped into cool water with a few drops of essential oil can be applied to the forehead to help relieve headaches.

Meditation: Meditation, mindfulness and relaxation techniques can be used by anyone to help control pain and are especially useful for treating and preventing headaches and migraine. Meditation alters our perception of pain and can significantly decrease stress hormones and inflammatory mediators that contribute to pain. Plus, once you learn you can meditate anywhere, so you’ll have a pain-relieving technique to employ at the first sign of a headache.

Toothache

Local anaesthetic is without a doubt a blessing when it comes to undergoing invasive dental procedures. However, that nagging pain that you may experience while waiting for your next dental appointment can be significantly relieved with some simple natural medicine strategies.

Ginger tea: This is one of the most effective pain-relieving and anti-inflammatory herbs we have, due to its effects on prostaglandin release. Gently swirl the warm tea around the mouth and across the affected area, and pain will slowly start to ease. Keep sipping the tea until pain is manageable. This is also an excellent treatment for the pain of a sore throat or sinus infection.

Clove oil: This old-fashioned remedy was once all that we had to relieve toothache and it still stands the test of time. Cloves contain eugenol, which has proven analgesic and antiseptic properties. A few drops of clove oil applied to the affected area can relieve pain. If you don’t have the oil handy, you could make clove tea. Lightly crush whole cloves and add hot water, allow it to steep for seven minutes, and then swirl gently around your mouth.

Nerve pain

Nerve pain can be excruciating, and doesn’t necessarily respond well to standard pain medication. Nerve pain usually follows a defined path across the body, be it the shooting pain down the legs caused by sciatica or the constant irritating pain around the side of the body or face caused by an attack of shingles.

St John’s wort: This herb is probably best known for its antidepressant effects; however its effects on the nervous system are more far-reaching. Specialised compounds in St John’s wort, namely hypericin and hyperforin, have been found to provide relief from nerve pain due to anti-inflammatory and direct analgesic effect on the nervous system, acting on opioid pathways. St John’s wort may interfere with the way some medications work so it should be professionally prescribed for the management of nerve pain.

Acupuncture: One of the oldest and most effective treatments known to man, acupuncture is suitable for many different types of pain, including nerve pain. Like acupressure, acupuncture stimulates the flow of qi, or life force, working to rebalance the body and change our perception of pain. It stimulates the release of endorphins and is so effective people have even used it to undergo minor medical procedures.

Period pain

This can be a common occurrence for some women, especially in teenage girls, perimenopausal women and any woman suffering from endometriosis.

Homeopathy: There are several excellent remedies: Caulophyllum is useful for spasmodic, labour-like pains; Cimicifuga is prescribed for sharp pain; Belladonna can be used for congested heavy pain, which starts before the period; and Pulsatilla and Sepia can help to regulate the cycle. A qualified practitioner will prescribe the most effective remedy.

Ease the ache

Arthritis affects 3.85 million Australians and is one of the leading causes of disability and chronic pain. Pain, inflammation, and joint degeneration caused by arthritis can lead to loss of mobility and a significant decrease in quality of life, so managing pain and inflammation is crucial. Natural medicine can be used alongside standard pain relief medication under professional supervision if needed.

Fish oils: Omega-3 essential fatty acids are renowned for their anti-inflammatory effects. Fish oils contain two main constituents, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA is the major anti-inflammatory constituent and directly down-regulates inflammation. Fish oils have been shown in clinical trials to reduce pain, increase mobility and decrease the duration of morning stiffness associated with arthritis. While it is important to eat fresh fish, arthritis sufferers also need to supplement; Arthritis Australia recommends 2.7 grams of fish oil (containing both EPA and DHA) to manage the pain and inflammation of arthritis.

Turmeric: Considered a sacred spice throughout Asia, turmeric is used widely for culinary, medicinal and religious purposes, with good reason! The major therapeutic constituents, curcuminoids, have remarkable health benefits including potent anti-inflammatory and antioxidant effects. Animal studies confirm turmeric is more effective than some non-steroidal anti-inflammatory drugs and has direct anti-arthritic effects. Professionally prescribed, high dose turmeric supplements can be useful in managing arthritic pain. Adding turmeric to the daily diet will also down-regulate inflammation.

Anti-inflammatory herbs: There are a wealth of powerful anti-inflammatory and pain-relieving herbal medicines containing compounds that down-regulate inflammatory pathways in the body, so relieving pain and reducing joint damage. They include boswellia, cat’s claw, willow bark and devil’s claw. Herbal medicines should be professionally prescribed for the individual.

Tai chi: Moving is often the last thing arthritis sufferers feel like doing; pain, stiffness and joint restriction can cause them to avoid exercise. However, controlled movement can make a big impact on the level of pain experienced. Tai chi is a gentle form of exercise based on martial arts principles that involves flowing movements which stimulate the movement of qi, or life force, around the body. This promotes relaxation, stimulates blood flow, releases endorphins and helps maintain strength and flexibility. Regular tai chi has been shown to help manage chronic arthritis pain.

This article first appeared in Nature & Health magazine.
Download the article

Jan
07

Hormonal help for 40-something women

You hit forty years old and all of a sudden you’re waking up in hot sweats, your periods become erratic and your moods are up and down. Welcome to perimenopause: the years that take you, at times not so gently, up to menopause.

Did you know that menopause actually only lasts for just one day? Menopause is defined as the day on which we have not had a period for one full year.

Perimenopause, therefore, is the period leading up to this event. We can actually be in perimenopause from anywhere as little to a few months up to a decade.

Perimenopause is characterised by some hormonal fluctuations, however many women we see in clinic have no idea that the effects of these hormonal changes would be so profound.  It’s only in recent times that perimenopause has been recognised as a true condition.

So what’s actually happening to our bodies during perimenopause?

The physical changes of perimenopause are due to the variation in circulating oestrogen and a decline in progesterone.  Some months you may ovulate twice during your cycle and some months not at all.  Hot flushes and night sweats are caused by a drop in oestrogen before your period — but then it can shoot back up to cause swollen painful breasts.

In clinic we have had a huge success with herbal medicines during perimenopause. Herbs have a great affinity to the female reproductive system.  The type of herbs we use are adaptogens which have a nice modulating effect on the body.

Some of the herbs we use are:

  • Black Cohosh – a great herb used for both perimenopause and menopause to help with hot flushes, excessive sweating, vaginal dryness and changeable moods;
  • Dong Quai or Angelica Sinensis – often called the ‘female Ginseng’ can also help support any hot flushes, insomnia and changeable moods;
  • Vitex – a well researched herb for the reproductive system, Vitex can be so effective in stabilising the reproductive system and increase your progesterone by promoting ovulation.  It can be very beneficial for any fluid retention, breast pain and irritability.

These herbs can be very powerful and so we always recommend seeing a qualified practitioner to ensure they are the right herbs for you and not contraindicated to any of your symptoms and medications.

In clinic we would also help support you with a few lifestyle changes which can also make a huge difference.

Most women are very intuitive about their own bodies and with the right support this can be a much easier transition. If you are experiencing any of these symptoms, come in and see us.

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