healty for life

By Tracey Hayes, ND

Stress is the body’s way of rising to a challenge and preparing to meet that challenging situation or emergency with focus, strength, stamina, and heightened alertness. While we don’t want to turn off the stress response, for our health’s sake we don’t want to keep ourselves in a continual state of stress. Problems develop when you become over-stressed and it starts to affect how you cope with day to day living, but don’t despair, natural help is now available.

Everyone reacts to stress differently. Each of us has a different level of pressure and anxiety that we can handle without a negative outcome. Fortunately there are effective herbal remedies and nutrients with an impressive array of credentials to soothe stress, ease anxiety and help you better cope each day.

Cope With Stress
Tulsi is regarded as a sacred plant in Hindu culture, valued for centuries because of its benefits for the mind, body and spirit which may explain its common English name of Holy or Sacred Basil. Modern science and research has provided us with compelling findings, suggesting Sacred Basil possesses great potential in the areas of stress relief and relaxation through its adaptogenic activity. By helping the body function optimally during stressful times, an adaptogen enhances the body’s natural response to emotional and physical stress. This reduces the damaging effects that on-going stress can have on other aspects of your health. Supplementation with Sacred Basil has shown it dramatically reduces cortisol levels (a stress hormone) in turn helping the body cope with stress and improving mental clarity.

Ancient Herb Boosts Energy
Withania somnifera has been clinically used for over 5000 years in the Ayurvedic system of medicine for debility and nervous exhaustion, providing fresh energy and vigour for a body and mind worn out. To support this traditional clinical use, results of pharmacological studies reveal Withania to be a powerful adaptogen (there’s that stress-busting word again!), demonstrated by significant anti-stress activity, increased endurance and improved memory related performance. These actions may explain why Withania is now often referred to as ‘Indian Ginseng’. And for those of you who battle with the low energy that accompanies anaemia caused by low iron levels, Withania can help. Along with iron, Withania increases red blood cell count, haemoglobin and serum iron to keep energy levels at their peak.

Help Your Body Relax
In western herbal medicine St John’s Wort is used primarily for the nervous system, providing long-lasting effects.
Helping the body to relax and particularly indicated for anxiety, mild depression and irritability, St John’s Wort is regarded as a sedative and a remedy that nurtures the nervous system, helping to restore normal function to an out of balance system. A dose of between three to four grams per day of a standardised St John’s Wort extract is recommended. If you break out in cold sores at the drop of a hat when stressed, or if you suffer recurrent cold sores, St John’s Wort’s antiviral activity can be useful against the Herpes type virus that causes those unsightly cold sores to appear. Couple that with St John’s Wort’s nerve-strengthening activity and you have a serious remedy to help prevent and treat cold sores bought on by stress. St John’s Wort can affect the way some prescription medicines work, so before supplementing with the herbal remedy, always check with your health care professional for potential interactions with any medicines you might be taking.

While the underlying cause of chronic stress should be examined, herbal medicines like Sacred Basil, Withania and St John’s Wort, along with others like Magnolia and Korean Ginseng are an effective way to both combat and prevent the damaging effects of persistent stress.

Products containing herbal adaptogens are useful during stressful times and preparations that can help ease anxiety are available at your Healthy Life store.

By Cassandra Roe, Naturopath (BHsc, Adv. Dip. Nat.)

Many of us are seeking long term weight loss that will produce maximum results with very little effort. A natural approach to weight loss is best for your health. A three-fold approach incorporating healthy dietary changes, an exercise program and the support of carefully selected supplements will not only help you lose weight but improve your overall health and energy levels as well.

Make Some Lifestyle Changes Today
To achieve weight loss you have to put out more energy than you take in. However, calorie restriction reduces the rate we burn energy as our bodies try to create energy reserves in times of famine. The traditional recommendation for weight loss is a low fat and high fibre eating plan but you’ll benefit even more by increasing your protein intake and being selective about carbohydrates. This is particularly true for those who have blood sugar control issues, or are storing weight around their abdomen.

8 Simple Tips For Weight Loss
• Include protein in every meal, such as lean meats, eggs, soy, nuts, seeds and dairy products. A protein shake for breakfast can help get the day started.
• Eat small amounts frequently and snack on proteins around 3pm when there is a natural drop in blood sugar levels.
• Choose wholegrain or wholemeal foods. Fibre reduces the speed that a meal is absorbed and leaves you feeling fuller longer.
• Avoid refined sugars, including alcohol.
• Research the glycemic index (GI) of foods, which measures how quickly carbohydrates from foods are broken down and utilised. Low GI foods have been shown to assist weight loss.
• Add a fibre supplement. Try 1 teaspoon of psyllium husks mixed into 150ml of water, 1 hour before each meal. Drinking enough water will help the fibre do its job. Also have a glass of water as your first response to hunger.
• A multivitamin and mineral tablet and fish oil capsule will ensure daily nutrient intake, and prevent deficiencies that might hinder weight loss.
• Get moving with some exercise. Start by getting a pedometer and take more steps per day. Participate in organised sports, and also choose a solo exercise activity you enjoy. Aim to be active for at least 30 minutes per day.

The Right Supplement For You
It is important to get the most specific supplement for your needs to get the most benefit. Some of the most common weight loss ingredients are outlined below.
• Gymnema – This traditional Indian herb temporarily suppresses your sweet taste buds. Now available in tablets, Gymnema also reduces blood sugar levels and cholesterol. It also reduces the absorption of carbohydrates and fats from the digestive system.
• L- Carnitine – An amino acid involved in assisting cells to use fats as fuel for energy. This supplement is best used in conjunction with vigorous exercise to maximise your fat burning potential.
• Chromium – This trace mineral is involved in carbohydrate and fat metabolism. Take 400mcg per day if you experience strong sugar cravings.
• Green Tea – Studies suggest that green tea increases the amount of energy we use up on a daily basis, and also reduces food intake. It is a great antioxidant and helps with concentration. Drink 3 cups per day or take a standardised tablet daily.
• Cinnamon – Known more for its culinary uses, this spice is receiving attention for increasing insulin sensitivity. The more sensitive your body is to insulin the less time sugar spends in the bloodstream. Incorporate 1 teaspoon per day into your diet, or find a cinnamon containing capsule.
• Choline and Inositol – These two phospholipids are found naturally in lecithin. They assist fat metabolism in the liver and help prevent ‘fatty’ liver issues.
• Milk Thistle - The liver is essential for fat and protein metabolism and the regulation of body cholesterol. Milk Thistle has been used by Herbalists for 2000 years and is reported to have protective effects on the liver and to greatly improve its function by helping to regenerate injured liver cells.

There Is No Time Like The Present
There is no better time to start your natural weight loss program than now. It is important to accept that you need to be prepared to make long-term changes in order to maintain your weight loss. Approaching your weight loss naturally will provide an increased quality of life that will make it much easier to sustain your weight-loss goals.

Cassandra Roe, Naturopath (BHsc, Adv. Dip. Nat.)

Our digestive system has the continual task of breaking down and absorbing food in order to build, repair and fuel our bodies. Even the most carefully planned meal can leave your body lacking if the nutrients from your food are not being absorbed efficiently. Symptoms such as bloating, reflux, cramping, nausea, diarrhoea and constipation are all signs your digestive system might need a helping hand.

How Digestion Works
Your digestive system is a long, hollow and complicated tube. It’s surface area is extremely large (due to folds and finger-like protrusions) to allow for better absorption of nutrients. Digestive organs produce different secretions and enzymes that aid digestion along the way. When you see or smell food your body starts preparing for digestion. Chewing is important, as saliva contains enzymes to start carbohydrate breakdown. Specific cells produce hydrochloric acid in your stomach, which mix with the food. Your pancreas produces enzymes and insulin (that control glucose absorption) which are secreted into the small intestine. Bile is also released into the small intestine, after being made by the liver and stored in the gallbladder. Bile emulsifies fats and acts as a mild laxative. Your liver has other crucial functions, like filtering and metabolising substances from the bloodstream. After food has moved through the small and large intestine, the remaining wastes are eliminated from the body through the bowels.

What Could Go Wrong?
Poor digestion can result from dietary, lifestyle or inherited factors. High refined carbohydrate intake (like sugar) and low fibre intake can cause constipation and encourage bacterial overgrowth. Dehydration prevents fibre from moving freely through the digestive tract. Recurrent antibiotic use can upset good bacteria levels and cause diarrhoea in some individuals. Excessive alcohol consumption can also irritate the lining of your digestive tract, and place unnecessary strain on your liver. Stress can reduce digestive secretions and limit blood flow to digestive organs, or even contribute to stomach ulcers. Others find stress stimulates digestive nerves, causing diarrhoea. Secretion of hydrochloric acid in the stomach naturally declines with age, while some individuals have lower levels to start with.

Natural Support For Your Digestive System
Aloe Vera Juice - Made from the inner gel of the aloe leaf, this juice soothes digestive inflammation or irritation. It can also provide benefit in irritable bowel syndrome or similar symptoms.
Bitters - Bitter herbs (chicory, rocket, dandelion leaves, gentian), apple cider vinegar or lemon juice can be consumed before meals to stimulate hydrochloric acid secretion.
Liver Herbs - Milk Thistle (Silybum marianum) is a well known liver herb, that protects and regenerates liver cells. It is often combined with other herbs, such as dandelion root and globe artichoke, which aid the digestive role of the liver.
Digestive Enzymes - Provide quick short term relief from the symptoms of low digestive enzymes such as bloating and indigestion.
Herbal Teas - Fennel, peppermint and chamomile reduce bloating and cramping, and may relax digestive muscles.
Good Bacteria - Different strains help different digestive symptoms.
Fibre – Flaxseed, Psyllium, Slippery Elm, Bran and Linseed Meal all provide gentle support for bowel regularity.

We Are What We Absorb
Your digestion decides the nutrients your body obtains from consumed food, and without these nutrients your body would struggle to perform even the most basic daily function. Improving your digestion can not only provide relief from digestive symptoms, but improve your overall health and vitality.