insomnia

Beat Those Viruses this Winter! (and all year long!)

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While it is almost summer for all of you in the northern hemisphere, it is coming into winter down under which means cold and flu season has come around again. Although for those of us with kids in daycare and school it seems that cold and flu season lasts all year-round! Here are some helpful hints for keeping the whole family healthy in winter and all year long.

sneezing.gif

Sleep is the most important activity your body needs. When sleeping, your body restores, heals, and creates important hormones. Get to bed early and stay there for at least 7-8 hours each night.  Avoid caffeine to ensure you get a good quantity and quality of sleep.  Read my blog article about caffeine for more information on the effects it has on your body.

Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases.[1]  Take time out – exercise, garden, meditate, whatever it is that helps you to relax.

What would one of my articles be if I didn’t mention exercise?  Exercise is important for everyone. To keep your immune system at its best you want at least a brisk 30-minute walk each day.  If you are an avid athlete you also need to take care, as very high intensity exercise can put a strain on your immune system.[2]bacteria on hands

Always wash your hands before eating.  There was a 75% reduction in flu-like symptoms when a test group wore masks and washed their hands.[3]  This is especially important for kids who are more apt to putting their hands in their mouths.  It can really be just that easy!

Our bodies are composed of 70% water. Proper hydration is important for the optimum functioning of all your body systems. Increase your water intake slowly getting up to 2L per day.  Check our my article about water for more information.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  The increase in circulation will also help decrease sensitivity to the cold.

There are several supplements you can take to help boost your immune system. Daily zinc supplementation has been shown to shorten the duration and severity of the common cold, reduce the incidence of acute lower respiratory tract infections in preschool children by 45% and reduce the incidence of pneumonia by 41%.[4]

There are lots of herbs that can help boost your immune system. You can drink my Change of Season tea daily to stay healthy while the weather is changing.  You can also check out my Cough and Cold Soother tea for a delicious mix that can help fight off germs if you get sick.

Vitamin C is found in high concentrations in immune cells and is quickly consumed during an infection.  It is a natural antihistamine and has been found to reduce the severity and duration of the common cold and upper respiratory tract infections.

More than 80% of the body’s immune system is in the digestive tract.[5]  A lack of good bacteria in the digestive tract can cause a reduction in the immune system allowing increased infections.  Take a good quality probiotic to prevent bad bacteria from taking hold.

Vitamin D has a direct effect on the immune system. Vitamin D stimulates the production of natural antibiotic proteins thus killing more bacteria.  Insufficient levels are related to a deficiency in our immune system to protect us against infections.

If you have any questions, you can join one of my Boost Your Immune System talks.  Or if you are inspired to make lifestyle changes, but you aren’t sure where to start, you can join one of my 5 week step-by-step group Get Healthy programs.

These are just a few suggestions.  For personalized advice, contact your local naturopath. Let’s stay healthy this winter!
References

1  Cohen S, Janicki-Deverts D, Doyle WJ, Miller GE, Frank E, Rabin BS, Turner RB. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS, 2012 April 17; 109(16): 5995-5999.

2  Society for General Microbiology. Couch potato or elite athlete? A happy medium keeps colds at bay(Internet). ScienceDaily. 2012 January 5 (Retrieved 13 May 2012). Available from: http://www.sciencedaily.com/releases/2012/01/120105112158.htm

3  Aiello AE, Perez V, Coulborn RM, Davis BM, Uddin M, Monto AS. Face masks, Hand Hygiene, and Influenza among Young Adults: A Randomized Intervention Trial. PLoS ONE, 2012; 7 (1): e29744.

4  Hunter P. Health Benefits of Zinc. Bioceuticals Advanced Clinical Insights, 2004; 5.

5  Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (presentation notes). FIT-BioCeuticals, Ltd. Online. 2010.

Advertisement

Warming Socks and how they are Awesome!

 

Alex feetNeed an easy, effective, low-cost treatment for what ails you? Read on.

When I was 34 weeks pregnant with number 3, I had a cough. I wasn’t sick and it wasn’t a really bad cough. If I hadn’t been pregnant it probably wouldn’t have bothered me that much. But I was pregnant. So it did bother me. As anyone who has been pregnant, especially multiple times, can attest, things are hard to hold when you have a cough.

So I tried everything. Well I tried lots of stuff, but most things, both medical and natural, are off limits while you are pregnant so my options were limited. Then I remembered warming socks (I was pregnant with my third child so my brain was a bit slow).

Warming socks are effective in treating head, chest and sinus congestion as well as coughs and bronchitis. They are a great treatment for sleep issues including insomnia, snoring, and night sweats. They can also be used for earaches, sore throats, and to help break a fever in a child. Warming socks can also help to treat and prevent headaches and migraines. For acute concerns, symptoms usually clear in 2 to 3 nights. For more chronic conditions, it can take a few weeks to help resolve symptoms.

Sick child

Warming socks work by boosting your immune system and increasing circulation as your body has to rally itself to warm your feet. This gives your body the push it needs to fight off whatever is bothering you. Check our my blog article on Colds and Flus for more treatment options.

Warming socks are a safe treatment for the whole family and can be used as often as needed. They cost nothing and have no side effects.

So what does this treatment involve you ask? This is going to sound a bit uncomfortable, but trust me it works.

What you will need:

  • 1 pair of thin cotton socks
  • 1 pair of thick wool or polypropylene socks

Wool and cotton socks

Instructions:

  1. Place your feet either in a bucket of warm water or under the shower for 5-10 minutes. The water should be as warm as you can make it without burning yourself.
  2. Get the cotton socks wet with cold water. If you don’t have cold tap water, fill a bowl with some ice water and dip the socks in there.
  3. Ring out the socks as best you can.
  4. Put the cotton socks on your feet.
  5. Put the wool socks on over the cotton socks.
  6. Go to bed.

When you wake up the socks will be dry. Do this for at least 3 nights in a row for acute conditions such as coughs, congestion or fever and for 5 weeks for more chronic conditions such as insomnia or poor circulation.  For most children, you don’t need to warm their feet before putting the socks on as they still have great circulation. I put the socks on my little people after they have fallen asleep so I don’t have to listen to any whining and everyone sleeps better.

Warming socks may sound a bit uncomfortable, but just trust me and give them a try.  You will thank me in the morning. If you have any questions about warming socks and how versatile they are, talk to your local naturopath.

Having Trouble Sleeping?

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As we are sleeping our bodies have many important jobs to do.  This is the optimum time for growth and rejuvenation of the immune, nervous, skeletal and muscular systems.  This is when muscle growth, tissue repair and protein synthesis occur.  Our bodies are healing, as this is the best time for white blood cell and antioxidant functioning.  We also secrete hormones such as growth hormone and melatonin and clear the build up of substances like adenosine.  Sleeping is also the key time for brain development and memory processing.

Although we still don’t know everything our bodies do while we are sleeping, we do know what happens when we don’t get enough sleep.  Lack of sleep can more than double the risk of death from cardiovascular disease.  It can also be a risk factor for weight gain, high blood pressure and Type 2 diabetes.  Sleep difficulties are associated with depression, alcoholism and bipolar disorder.  Sleep deprivation affects judgment, mood, ability to learn and retain information and increases the risk of accidents and injury.  When sleep deprived our white blood cell count decreases.  In a study, animals deprived entirely of sleep lost all immune function and died within weeks.  Sleep problems have even been associated to digestive problems such as inflammatory bowel and Crohn’s disease.

So what is enough sleep? One study found that people who sleep six to seven hours each night live the longest.  But this is only if people wake naturally instead of with an alarm clock.  It is generally accepted that you have had enough sleep if you have no periods of tiredness through the day.

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If you suffer from sleep problems the first thing to start with is to look at your sleep hygiene.

  • Keep the TV, computer, tablet, phone, anything with a bright screen out of the bedroom.  Artificial light can shift your circadian rhythm.
  • Sleep in complete darkness.  Even a little light can stop the creation of sleep hormones such as melatonin.
  • Avoid stimulants such as coffee, tea or energy drinks after noon.  Some people can take as long as 18 hours to clear caffeine from their system so should not drink it at all.  Check out my blog article on caffeine for more information about its effects.
  • Try using an alarm clock with sleep stage monitoring.  This monitors what stage of sleep you are in so you are woken during a lighter sleep rather then a deep sleep.
  • Avoid alcohol.  Although this will initially aid going to sleep it gives a worse quality sleep and you can wake in the night.
  • Most sources say a routine is very important.  Counter to this is the theory that you should only go to bed when you are tired.  Try both and see what works best for you.
  • And last but certainly not least, exercise and diet. Regular exercise and a healthy diet will improve your sleep along with most other ailments.  Check out my blog article about exercise to learn more about how much we need.

If you are still having problems with your sleep some supplements may be helpful in the short term, but talk to your naturopath before trying anything.  Happy sleeping!

 

References

Ferrie JE, Shipley MJ, Cappuccio FP, Brunner E, et al. A prospective study of change in sleep duration: associations with mortality in the Whitehall II cohort. Sleep 30 (12): 1659–66.

Harvard Medical School: Healthy Sleep

http://healthysleep.med.harvard.edu/healthy/matters/benefits‐of‐sleep/why‐do‐ we‐sleep

Thase M. Depression and sleep: pathophysiology and treatment. Dialogues in clinical neuroscience 8 (2): 217–226.

Rowland R. “Experts challenge study linking sleep, life span”. CNN.

Stay Healthy This Winter (and all year long)

Dollarphotoclub_65947842-2.jpg

While it is summer for all of you in the northern hemisphere, it is winter down under which means cold and flu season has come around again. Although for those of us with kids in daycare and school it seems that cold and flu season lasts all year-round! Here are some helpful hints for keeping the whole family healthy in winter and all year long.

sneezing.gif

Sleep is the most important activity your body needs. When sleeping, your body restores, heals, and creates important hormones. Get to bed early and stay there for at least 7-8 hours each night.  Avoid caffeine to ensure you get a good quantity and quality of sleep.  Read my blog article about caffeine for more information on the effects it has on your body.

Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases.[1]  Take time out – exercise, garden, meditate, whatever it is that helps you to relax.

What would one of my articles be if I didn’t mention exercise?  Exercise is important for everyone. To keep your immune system at its best you want at least a brisk 30-minute walk each day.  If you are an avid athlete you also need to take care, as very high intensity exercise can put a strain on your immune system.[2]bacteria on hands

Always wash your hands before eating.  There was a 75% reduction in flu-like symptoms when a test group wore masks and washed their hands.[3]  This is especially important for kids who are more apt to putting their hands in their mouths.  It can really be just that easy!

Our bodies are composed of 70% water. Proper hydration is important for the optimum functioning of all your body systems. Increase your water intake slowly getting up to 2L per day.  Check our my article about water for more information.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  The increase in circulation will also help decrease sensitivity to the cold.

There are several supplements you can take to help boost your immune system. Daily zinc supplementation has been shown to shorten the duration and severity of the common cold, reduce the incidence of acute lower respiratory tract infections in preschool children by 45% and reduce the incidence of pneumonia by 41%.[4]

There are lots of herbs that can help boost your immune system. You can drink my Change of Season tea daily to stay healthy while the weather is changing.  You can also check out my Cough and Cold Soother tea for a delicious mix that can help fight off germs if you get sick.

Vitamin C is found in high concentrations in immune cells and is quickly consumed during an infection.  It is a natural antihistamine and has been found to reduce the severity and duration of the common cold and upper respiratory tract infections.

More than 80% of the body’s immune system is in the digestive tract.[5]  A lack of good bacteria in the digestive tract can cause a reduction in the immune system allowing increased infections.  Take a good quality probiotic to prevent bad bacteria from taking hold.

Vitamin D has a direct effect on the immune system. Vitamin D stimulates the production of natural antibiotic proteins thus killing more bacteria.  Insufficient levels are related to a deficiency in our immune system to protect us against infections.

If you are inspired to make lifestyle changes, but you aren’t sure where to start, you can join one of my 5 week step-by-step group Get Healthy programs.

These are just a few suggestions.  For personalized advice, contact your local naturopath. Let’s stay healthy this winter!
References

1  Cohen S, Janicki-Deverts D, Doyle WJ, Miller GE, Frank E, Rabin BS, Turner RB. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS, 2012 April 17; 109(16): 5995-5999.

2  Society for General Microbiology. Couch potato or elite athlete? A happy medium keeps colds at bay(Internet). ScienceDaily. 2012 January 5 (Retrieved 13 May 2012). Available from: http://www.sciencedaily.com/releases/2012/01/120105112158.htm

3  Aiello AE, Perez V, Coulborn RM, Davis BM, Uddin M, Monto AS. Face masks, Hand Hygiene, and Influenza among Young Adults: A Randomized Intervention Trial. PLoS ONE, 2012; 7 (1): e29744.

4  Hunter P. Health Benefits of Zinc. Bioceuticals Advanced Clinical Insights, 2004; 5.

5  Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (presentation notes). FIT-BioCeuticals, Ltd. Online. 2010.

FAQs About Exercise

woman walking with dog

I talk about exercise in most of my articles as I believe it is one of the key factors to good health and long life.  The list of potential effects of exercise could take up most of my space but include improving cholesterol, blood pressure, diabetes, polycystic ovarian syndrome, depression, sleep apnoea, sleep, arthritis, immune health, and how you look and feel.  Most people know they should exercise but may be unsure about a few facts.  Here I will attempt to answer some of the more common questions about exercise in relation to weight loss.

How much do I need to do?   It has been found that doing at least 150 minutes of exercise in a week will have the best results for weight loss.  The duration is more important than the intensity.[i] This is because the longer you exercise the more fat you will burn.  The body stores carbohydrates in muscle as glycogen.  This muscle glycogen is used for energy in the first 20-30 minutes of exercise.  Between 30-50 minutes the body starts to use fat for energy.  At the transition point is when many people start to feel tired.  If you push through this feeling and do 50 minutes of moderate intensity exercise 3-4 times a week you will get the best results.

When should I exercise? Many people believe that exercising in the morning is the best time to get the best results.  Although this may bring slightly better results, time of day is less important than just getting out there. The best time is the time that fits into your schedule.

Should I eat before I exercise? The best results can be achieved with exercise on an empty stomach.  This will burn more fat, deposit more protein on the muscle and improve insulin sensitivity. [ii] Not everyone can exercise without eating first though.  If you feel lightheaded during exercise make sure you eat something first but just keep it small such as a piece of fruit.Running on the beach

Should I eat after exercise? Yes! This is the most important meal of the day. If you don’t eat then cortisol levels continue to rise leading to muscle breakdown, immune suppression and insulin resistance.  Your body also needs to replenish the glycogen it used so that you can exercise next time.  The best time to eat is within 30 minutes of exercising. [iii]

What should I eat after exercise? This is your chance to eat carbohydrates! Eat at a ratio of 3:1 carbohydrates to protein [iv] (this ratio is ONLY for post exercise).  Have some fruit or low GI grains with a good protein source.  Most protein powders will have a good ratio of protein to carbohydrates.

I’ve hit a plateau.  What do I do? As a person loses weight they need less energy to move around so they burn fewer calories.  If you have hit this point it means you need to step up your exercise.  You need to either exercise longer or increase the intensity.  Trying a different form of exercise can often be helpful too.

Remember to drink plenty of water before, during and after exercise.  And limit your caffeine intake as this can cause dehydration and muscle cramps.

If you have indulged lately, kick up the exercise level to compensate. The weather is gorgeous lately, so get out there and get your body moving!

cartoon-2012-03-02

References

[i] Chambliss HO. Exercise duration and intensity in a weight loss program. Clin J Sports Med. 2005 Mar; 15 (2): 113-115.

[ii] [iii] [iv] Sutherland K. Nutrition & Fuelling for Exercise and Leanness (unpublished lecture notes]. Health Masters Live, online; lecture given – 2013 July 24.

Caffeine. Is it really good for you?

Coffee cup and coffee beans on old wooden background

Caffeine can be found in coffee, tea, chocolate, soft drinks, and energy drinks.  It is a central nervous system stimulant so people use it to increase wakefulness, enable faster and clearer flow of thought, increase focus, and improve general body co-ordination.  In some situations it has been found to improve performance in sport and in moderate amounts may even decrease the risk of some cancers.  But that doesn’t mean that it is really good for you.

Caffeine is one of the most common causes of health problems I see in practice. Excess caffeine intake manifests as many disorders such as:

  • Chronic fatigue
  • Headaches
  • Weight gain
  • Anxiety
  • Depression
  • Increased risk of cardiovascular disease
  • High blood pressure
  • Type 2 diabetes
  • Poor judgment
  • Lowered mood
  • Decreased ability to learn and retain information
  • A higher risk of accidents and injury 

Caffeine can cause:

  • Nervousness
  • Irritability
  • Restlessness
  • Heart palpitations
  • An increased risk of bladder cancer and osteoporosis

It is a diuretic so can also cause dehydration.  It is addictive and people can build up a tolerance to it so they have to drink more to get the same stimulating effects.

Because caffeine is a stimulant it can cause sleep disorders.  It takes 6 hours for the body to clear half the caffeine taken in.  This means that at 10pm when you are trying to sleep there is still half the caffeine from that 4pm coffee in your system.  This length of time increases with age and impaired liver function. Oral contraceptive use doubles it while pregnancy can triple it.  Some medications can increase it by ten times.  Due to the length of time it takes the body to clear caffeine, it should not be consumed after about noon, and some people may find they need to eliminate it all together to get a good sleep.

What is a safe amount of caffeine?

There are no standards for a safe limit of caffeine.  Food Standards Australia New Zealand recommends no more than 3mg per kg of body weight. So for someone weighing 70kg this is 210mg per day.  Most energy drinks have about 80mg so should be limited to two a day based on their caffeine content.  They still contain all the sugar of soft drinks though so should be avoided.  A Starbucks Grande coffee has 330 mg of caffeine so these should only be for special occasions. 

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Due to its addictive quality, stopping caffeine consumption can cause withdrawal symptoms including:

  • Headaches
  • Irritability
  • Inability to concentrate
  • Drowsiness
  • Insomnia
  • Pain in the stomach, upper body, and joints.

These may appear 12 to 24 hours after discontinuation of caffeine intake, peak at roughly 48 hours, and usually last from 2 to 9 days.

The benefits of caffeine are negligible so really it is best not to drink caffeine at all. If you must, only drink it in the morning. Children should never drink caffeine and teenagers, pregnant women and people on certain medications should limit their intake.

To see the caffeine content in your favourite drink check out this website:

http://www.energyfiend.com/caffeine-content-of-australia-and-new-zealand-drinks

Many people tell me that they couldn’t possibly have a problem with caffeine because they fall asleep easily. But if you wake up tired, you aren’t getting a good quality sleep which can be because of caffeine.

If you have already cut caffeine out of your day but are still having trouble sleeping, check out my article with more sleep suggestions.

If you are still drinking caffeine, humour me and cut it out for 3 weeks and see how you feel. You never know unless you try! You might be surprised at how good you could feel.