Resistance Training

by May 20, 2016

Recent research indicates resistance training is able to prevent the progression of bone mineral density decline in post menopausal women, even in the absence of hormone replacement. In particular, it has been found to reduce density loss from the lumbar spine and femoral neck.
Something that I’ve always advocated and is crucial for maintaining bone strength to prevent osteoporosis.

Premenstrual Syndrome (PMS)

by May 13, 2016

PMS is a condition that most women suffer from. It is caused by an imbalance in hormones, predominately, Oestrogen and Progesterone. Naturopathy surpasses all other treatments for this syndrome.

There are 5 categories of PMS- PMS-A, PMS-C, PMS-D, PMS-H and PMS-P.

PMS- A relates to anxiety and is usually associated with a degree of paranoia, irritability and mood swings . It is usually caused by a lack of progesterone and a high level of Oestrogen.

PMS-C relates to cravings. How often do you crave that block of chocolate prior to your periods? This tends to be caused by a deficiency in B6, Magnesium and low blood glucose levels.

PMS-D relates to depression. This can associated with increased tearfulness, flat moods and lack of motivation. Low levels of Oestrogen and Serotonin tend to contribute to this type of PMS.

PMS-H relates to hyper-hydration. This is characterised by breast tenderness/fullness, weight gain, abdominal bloating and fluid retention. It is related to increased levels of aldosterone and subsequently, Oestrogen.

PMS-P, you guessed it, stands for pain and is the most common symptom of PMS. It can be related to lower back pain, headaches, or your general period pain. It is usually caused by an increase in pro-inflammatory cytokines.

General tips to reduce PMS:

  • Increase quantity of essential fatty acids in the diet such as fish (salmon and trout), olive oil, flaxseed oil and evening primrose oil
  • Increase dietary intake of dandelion leaf, celery and parsley to reduce fluid retention
  • Be kind to your liver and avoid alcohol and toxins as much as possible. These substances can prevent the liver from efficiently metabolising potent forms of Oestrogen in the body and as a result, lead to PMS
  • Avoid caffeine and other stimulants when possible
  • Get moving and exercise at least 30 minutes per day. This will assist with lymphatic drainage and reducing fluid retention

Suffering from Oesteoarthritis?

by April 22, 2016

1200mg of Chondroitin Sulfate daily, has shown superior efficacy than most commonly prescribed NSAID (Non Steroidal Anti-inflammatory) drug, Celecoxib. This provides encouraging results and displays the beneficial role this nutrient has in reducing pain associated with one of the most debilitating conditions experienced by the elderly.
Reference: Pelletier JP, Raynauld JP, Beaulieu A, et al. In a two year double blind randomised controlled multicentre study, chondroitin sulfate was significantly superior to celecoxib at reducing cartilage loss with similar efficacy at reducing disease symptoms in knee osteoarthritis patients. Arthritis Reheumatol 2015;67 (suppl 10.)

Supplements in the Media

by January 5, 2016

Supplements are in the media again! The chromium study was based on animal models as well as injecting chromium into the cell. This mode of application does not reflect how it is prescribed. The attached document is the response from Complementary Medicines Australia.

Inconclusive study on chromium causes consumer alarm Download

The Fat Debate: Is fat really that bad?

by August 7, 2015

Fat is always coined as being detrimental to health and something that should be avoided on a regular basis. How many products do you see that are fat reduced or fat free? They’re everywhere. Can fat really be that bad? The truth is, fat is an essential macro-nutritient that is required on a daily basis however, it is the type of fat we consume, which can either leave a positive or negative impact on our health.

The common forms of fat shown to contribute to elevated cholesterol and cardiovascular disease are mainly your trans fats and saturated fat (to a certain extent). These forms of fat are generally found in deep fried foods, hydrogenated vegetable oils, store bought biscuits, chips and cakes. These fats have been shown to increase the ratio of bad fats (LDL) to good fats (HDL).

​​The best forms of fat include monounsaturated and polyunsaturated fats. These can be found in olive oil, fish, shellfish, hemp seed oil, borrage and nuts and seeds. These fats have been shown to increase the ratio of good to bad fats. These foods should be consumed on a daily basis and should consist of up to 30% of our dietary intake.

Saturated fats should be eaten in moderation and are crucial for assisting with nerve signalling, cholesterol and steroid hormone production and nutrient absorption. To prevent the over consumption of saturated fats, it is important to remove fat from animal protein and to consume leaner type meats.

Is Low Fat always best?

The answer is simply, no. Fat is essential and we shouldn’t be avoiding it like the plague. If you look at your reduced fat products, the majority of them still contain high amounts of sugar. Did you know that sugar turns into triglycerides when we have too much? Once our glycogen stores (storage form of glucose) reach it’s highest amount, in order to prevent glucose from being further stored, it is converted into triglycerides. This is why you’re not doing yourself any favours when you’re consuming low or reduced fat products.

I always advise my patients and students that moderation is key. If you suffer from high cholesterol, avoid all forms of trans fats (after all, they are
synthetically derived, consume low to moderate amounts of saturated fats and consume a large quantity of polyunsaturated and monounsaturated fats.

Fat can be your friend, not your foe!