In the midst of a time of ever looming threat of viral infection, it becomes more important than ever to support our immune system.

A healthy immune system can make the difference between your ability to fight off common cold more easily or becoming sick every 1-2 months, or experiencing long term consequences from more severe viral infections.

Post-viral syndromes are not a new phenomenon, with infections such as Cytomegalovirus (CMV) and Epstein-Barr virus (EBV) and other infections including Ross river fever, Bartonella (Lyme disease) and more recently, Covid-19 being known to potentially cause this.

Post-Viral syndrome can cause symptoms including:

• Chronic severe fatigue
• Anxiety
• Depression
• Brain fog and cognitive impairment
• Gut pain
• Joint aches and pains
• Headaches
• Dizziness
• Lowered exercise tolerance
• Persistent cough
• Shortness of breath

Not everyone will experience long term complications after a viral infection, and it is thought that the likelihood of developing these consequences is influenced by several things – some of which can be modified.

The immune system needs a strong foundation in order to be able to thoroughly fight off infections and reduce long term reactions.

While vaccinations can significantly reduce the likelihood of a severe reaction to infections, there are some concerns. Many have concerns of side effects from vaccinations, and while the rates of occurrence are low, it is still a cause of fear for many. It is also a concern but many that one can still get sick with Covid-19 even after vaccinations, but it is believed that they will not get as severely sick and may have 50% less chance of transmitting the virus due to a lowered viral load.

The same principles that influence a health immune system will apply when we consider our likelihood of having an adverse reaction to a vaccination, as well reduced vaccine effectiveness. While the majority of people will experience minimal acute symptoms from a vaccine and no long term symptoms, there are a small group of people who may experience more severe symptoms. It is still not completely understood why some people will react more than others, but there are many things we can do to give ourselves to least likelihood of a negative reaction.

There are many things which influence our immune system, which impact on our ability to fight off infections, have a positive response to vaccinations and to process toxins.

“The microbe is nothing. The terrain is everything” -Claude Bernard 1813-1878

The terrain theory was first proposed by Claude Bernard, and later built upon by Antoine Bechamp (1816-1908). It was rivalled by Louis Pasteur, although some belief that he stated on his death bed “I was wrong. The germ is nothing. The Terrain is everything”.

There are aspects of truth in all of these concepts. Indeed, before Pasteur introduced the germ theory it was believed that disease came from non-living things such as dirt, foul air and ‘vapors’. Harmful micro-organisms can and do cause disease, but the severity of this disease is influenced by the health and genetics of the person – the overall aspect of this being referred to as the terrain.

Key Foundations for a Healthy Immune System

Stress

Chronic stress can affect the gut microbiome which means you can’t detox chemicals as effectively, and also dampens the immune system.

Lymphatic system

Your lymphatic system works alongside the immune system to help protect you from harmful substances such as infections and toxins. A stagment lymphatic system means a more prolonged infection duration and an increased likelihood of side effects from vaccinations.

Our lymph is moved by muscular contractions – if you don’t move, neither will your lymph. Exercise, dry skin brushing and rebounding are ways to increase the lymph drainage. By allowing our lymph to drain effectively

Sleep

Our immune cells follow a daily rhythm, with some types of immune cells peaking in the night and others during the day. Getting sleep before midnight helps developed your naive T cells.

people who sleep less than 6 hours a night have been shown to have 11.5x less of an immune response to a vaccination.

In addition, those who have a nap after a vaccination had a better immune response.

Gut Health

Our microbiome is so important when it comes to improving immunity, as the multitude of beneficial microbes within our digestive system will impact how well we can fend off a virus, the severity of an inflammatory response, and will also influence vaccine response.

Taking pre and probiotics for 2 weeks before a vaccine helps to reduce the potential of adverse reactions, if you don’t have that amount of time then take it for as long as possible.

Check out my latest post about medications and your microbes.

Age

Generally, the older you are the weaker your immune system, but the concept of ‘immune age’ is something that doesn’t always correlate with your actual age. Your age will also determine how well you can fight off a bug, as well as how you respond to vaccinations.

Your immune age is determined by your genetics, as well as inflammation. Other things that affect this include your levels of sleep, exercise, diet and stress. A lower immune age means your innate and adaptive immune system becomes disrupted.

Weight

Research has shown that those people in the obese category are less responsive to vaccinations and have a worse effect from viral infections. This is partly due to the chronic low grade inflammation that obesity can cause which dampens the immune system.

Exposure to chemicals

PFAs are one of the worst offenders here. These are found in sources such as fire retardants, fast food containers, non stick cookware, some beauty products. Higher blood levels of PFAs are associated with a worse effect from viral infections and a poorer response to vaccinations.

Nutrition

Having enough of the good stuff, and not too much of the bad stuff. Simple right? Here’s a few things to consider: get enough nutrients which your immune system needs like zinc, vitamin c, vitamin d, iron, vitamin a, vitamin e, selenium…. these nutrients are required for adequate immunoglobulins which helps your body to clear out viruses and process spike proteins.

Stay away from foods which your immune system doesn’t like, such as refined process food and excess sugar. Try to avoid eating foods which you are intolerant to as these can upset your immune system too.

Hormones

Yep, might not be obvious but your hormones are important when it comes to a healthy immune system. Natural oestrogen and progesterone are involved in your immunity and controlling inflammation.

If you suspect your hormones need some support chat with your health care provider.

Ten tips for supporting a healthy immune system

1. Spend time in nature
2. Don’t smoke
3. Eat a wide range of plant foods that are high in fibre
4. ‘Eat a rainbow’ – a broad range of colours in your fruit and vegetables is a good way to know you’re getting a variety of nutrients
5. Get plenty of sleep
6. Try to manage stress by taking time off from listening to stressful news, incorporating stress management techniques into your day and creating healthy boundaries. If that doesn’t help, chat with a herbalist or naturopath about herbs that can help your stress response.
7. Exercise regularly and try to maintain a healthy weight
8. Include prebiotic and probiotic foods in your diet such as fermented foods
9. Support your lymphatic system with practices such as dry skin brushing, exercise and drinking plenty of water
10. Avoid processed and very sugary foods

References

Abraham, K., Mielke, H., Fromme, H. et al. Internal exposure to perfluoroalkyl substances (PFASs) and biological markers in 101 healthy 1-year-old children: associations between levels of perfluorooctanoic acid (PFOA) and vaccine response. Arch Toxicol 94, 2131–2147 (2020). https://doi.org/10.1007/s00204-020-02715-4

Aric A. Prather, PhD, Martica Hall, PhD, Jacqueline M. Fury, BS, Diana C. Ross, MSN, RN, Matthew F. Muldoon, MD, MPH, Sheldon Cohen, PhD, Anna L. Marsland, PhD, RN. (2012). Sleep and Antibody Response to Hepatitis B Vaccination. Sleep. 35(8) 1063–1069. https://doi.org/10.5665/sleep.1990

Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0

Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients, 12(4), 1181. https://doi.org/10.3390/nu12041181

Classen, J. B., & Classen, D. C. (1999). Public should be told that vaccines may have long term adverse effects. BMJ (Clinical research ed.), 318(7177), 193. https://doi.org/10.1136/bmj.318.7177.193

Galmés, S., Serra, F., & Palou, A. (2020). Current State of Evidence: Influence of Nutritional and Nutrigenetic Factors on Immunity in the COVID-19 Pandemic Framework. Nutrients, 12(9), 2738. https://doi.org/10.3390/nu12092738

Hagan, T., Cortese, M., Rouphael, N., Boudreau, C., Linde, C., … Pulendran, B. (2019). Antibiotics-Driven Gut Microbiome Perturbation Alters Immunity to Vaccines in Humans. Cell, 178(6), 1313–1328.e13. https://doi.org/10.1016/j.cell.2019.08.010

Hashemi, S., Thijssen, M., Hosseini, S. Y., Tabarraei, A., Pourkarim, M. R., & Sarvari, J. (2021). Human gene polymorphisms and their possible impact on the clinical outcome of SARS-CoV-2 infection. Archives of virology, 166(8), 2089–2108. https://doi.org/10.1007/s00705-021-05070-6

Herrero, L. (2021, July 8). Yes, you can still get COVID after being vaccinated, but you’re unlikely to get as sick. The Conversation. https://theconversation.com/yes-you-can-still-get-covid-after-being-vaccinated-but-youre-unlikely-to-get-as-sick-163870.

Im, J. H., Je, Y. S., Baek, J., Chung, M. H., Kwon, H. Y., & Lee, J. S. (2020). Nutritional status of patients with COVID-19. International journal of infectious diseases : IJID : official publication of the International Society for Infectious Diseases, 100, 390–393. https://doi.org/10.1016/j.ijid.2020.08.018

Shinde, T., Hansbro, P. M., Sohal, S. S., Dingle, P., Eri, R., & Stanley, R. (2020). Microbiota Modulating Nutritional Approaches to Countering the Effects of Viral Respiratory Infections Including SARS-CoV-2 through Promoting Metabolic and Immune Fitness with Probiotics and Plant Bioactives. Microorganisms, 8(6), 921. https://doi.org/10.3390/microorganisms8060921

Torjesen I. Covid-19: Norway investigates 23 deaths in frail elderly patients after vaccination BMJ 2021; 372 (149) https://doi.org/10.1136/bmj.n149

The post The foundations for a healthy immune system appeared first on Alison Mitchell Naturopath.

As I move on to breastfeed my second child my love and admiration of breast milk continues to grow. I am always in awe of the amazing benefits that breastfeeding provides, both for mother and baby.

In the same breath I also think of the challenges it can face, how hard some mothers have to fight to be able to breastfeed and how devastating it can be for mothers who want to, but for one reason or another cannot breastfeed their child. I also acknowledge that formula feeding can be challenging as well (such as sterilising bottles and the cost of formula), and that while I will dedicate this article to the benefits of breastfeeding, I want you to know that if you weren’t breastfed or you can’t breastfeed your babe, it will still be okay.

I want to share some of the benefits of breastfeeding with you, as well as some information about your nutritional requirements during breastfeeding, and things which your diet can and cannot change about your breastmilk.

In fairness, I also discuss some of the less awesome things about breastfeeding (mostly from personal experience) and share some breastfeeding resources.

Some awesome benefits of breastfeeding.

Better bone health for Mum

While your calcium stores might drop down in the first few months of breastfeeding, as you continue to breastfeed your bone density is actually strengthened.

Prebiotics

I know I’m repeating myself but I can’t help it, I just love the amazing prebiotic goodness of breastmilk for babies tummy. There are a vast amount of prebiotic sugars and fibres in breastmilk which encourages the growth of the good bacteria in the digestive system, and thus improves their immune system, skin health, digestion, behaviour, sleep and more. Having had to have a c-section for my first son I felt very reassured that I was doing wonders for his tummy by breastfeeding (which I have continued to do so).

Improves babies iron stores

There is a protein called lactoferrin in breastmilk which improves iron absorption, but also inhibits the growth of harmful micro-organisms which can steal iron for their own growth (such as E. coli, Candida spp. and Staphylococcus spp.). As young babies receive minimal iron from breastmilk this is a very handy feature, and it also means that when they do start receiving solids in addition to breastmilk it is better absorbed and utilised.

Protects against cancer in mothers

A study published in The Lancet in 2016 found that breastfeeding mothers had greater protection against breast cancer, as well as possibly ovarian cancer and type 2 diabetes. The authors estimated that is breastfeeding was more universally established it could 20 000 annual deaths from breast cancer.

Individualised immune support

Whenever the mother is exposed to a pathogen of some form, she will start making protective antibodies which she will then transfer to the baby via her breastmilk. And what if the baby was exposed to these pathogens before mum? Baby will send some of these into the breast via a backwash mechanism, which then allows the mother to start making antibodies against. So baby gets the benefit of an experienced adult immune system to help them fight against infections, via breastmilk.

The same study mentioned above predicted that universally established breastfeeding could prevent 823 000 annual deaths in children younger than 5 years.

Better development of sleep-wake cycles.

Babies don’t have a natural day-night hormonal until a few months of age, but breastmilk actually delivers different hormones in the day and night that teaches baby when it’s time to be awake, or to sleep.

Better reaction to vaccinations for babies

Babies who are exclusively breastfed, and to a certain degree partially breastfed, have been shown to have less of a negative reaction to vaccinations. They are less likely to get a high fever or discomfort after the vaccinations, and breastfeeding during or immediately after the vaccination can also reduce the discomfort of the process.

The immune response to the vaccination is also better for a breastfed baby, making the vaccination more effective.

There is also a better metabolism of the less positive components of vaccines, in particular ethylmercury. Because of the prebiotic effect of breastfeeding, better gut flora can also protect against other negative effects of vaccinations and improves the immune response.

Breastfeeding burns calories.

Exclusive breastfeeding burns approximately 500 additional calories for the mother per day. It is thought that the fat stores from the thighs are what are used for this source first, however not all mothers notice a dramatic difference in their body shape or weight from breastfeeding.

Your nutritional requirements while breastfeeding.

Just as you did while you were pregnant, it’s important to make sure that you’re eating well so that you look after both yourself and baby. Even women (and men) who are formula feeding their baby need to look after themselves, as it’s very important for parents to take care of their health.

Breastfeeding mothers who aren’t able to access quality food can still provide excellent breastmilk to their babies, however it is often depleting their own nutritional reserves, which can result in fatigue, mood swings, hormonal imbalances, and also reduces the nutrient stores for future babes (which can be built back up, but may be an issue if the mother conceives again quickly).

The nutritional composition of breastmilk

Breastmilk is largely made up of carbohydrates in the form of lactose. It also contains a significant amount of fats and protein. It is the carbohydrates within the breastmilk that provide some of it’s wonderful benefits in boosting babies immune system, these are the prebiotic, the fuel which feeds the good bacteria in babies digestive tract. The growth of this bacteria is vital for their immune health in particular, but has a big role in almost every other facet of health including digestion, metabolism and impacts on future mental and hormonal health.

When infant formula was first created in the early 19^th century scientists worked hard to make it as close as possible to the composition of breast milk, however babies were not thriving on it. Over time it was discovered that the key to this different was the prebiotics, in particular the oligo-saccharides (of which breast milk contains >200 different forms), and various forms of prebiotics are now often added to many brands of infant formulas in the attempt to provide this benefit. Unfortunately the ability to replicate this diversity of prebiotics is still lacking and so there is still a discrepancy between the gut flora of breast fed and infant fed formulas (but much less so than in the past before the addition of prebiotics to formula).

There is a small amount of protein in breast milk, and a substantial amount of fat, which makes it very energy dense. The protein content increases as the child ages, and is often made up of more specific immune boosting proteins.

Our breasts cleverly change the composition of breast milk over various stages of babies life.

Initially we produce colostrum, which is much lower in the carbohydrates but richer in the protein and fat to boost immune health.

After the placenta is passed our progesterone levels decrease dramatically, causing our milk to ‘come in’. As part of this, levels of lactose increase. (This is why things such as a retained placenta or use of progesterone medications i.e. the mini pill, can impact on the milk supply as progesterone essentially ‘holds the milk at bay’.)

Eventually the hormones have less of a role and our breasts will respond to ‘supply and demand’ – the more they are emptied they more they will fill. (Many women worry that their breasts feel softer during this time and that this means their supply is dropping – don’t worry, for most women it means your breasts are actually getting smarter at feeding).

If you are still breastfeeding your child into their second year there is an increase of protein (specially the immunoglobulins), which means that while your toddler is getting less milk quantity they are getting just as much of the immune boosting properties.

The milk will often change in composition during a feed as well, and the more the breast is drained the higher the fat content.

Your Diet and Breastmilk

As a general rule your breasts will keep the composition of breastmilk the same regardless of diet, for as long as possible (the repercussions of a bad diet fall onto the mother more so than the baby). But there are ways that your diet can impact on breast milk.

I see many mothers who cause themselves a great deal of stress about the potential of their diet harming baby, and I feel that it is important to remember that even with a sub-par diet, you are providing a wondrous array of benefits with breast milk. But if possible, eating well will provide many additional benefits to mother and baby.

Things that your diet CANNOT change

Lactose content

Your breasts will carefully regulate the amount of lactose in the milk and if you have been told that your baby many be lactose intolerant (an unfortunately common and incorrect piece of advice) your breasts will maintain lactose levels regardless. Lactose overload is more commonly the issue, rather than lactose overload, and this is likely due to insufficient drainage of the breast.

Things that your diet CAN change

The quality of the fat.

The omega fatty acid balance of your diet will have an impact on the milk, with women who consume more DHA have higher levels in the breastmilk. Women who have more DHA in the third trimester of pregnancy have higher fat levels in their breastmilk later on. For women who are vegan or do not consume omega fatty acids it may be worth considering to take a DHA supplement, as this is an important nutrient for brain and nervous system health, however dietary sources are better utilised than supplements.

Trans fats, which are predominately from junk food can also pass into breastmilk, so avoiding junk food is advisable.

To ensure you’ve got plenty of good fat, try to consume 2-3 serves of low mercury seafood per week, such as small fish like sardines. Vegan mothers may choose to supplement with algal DHA, (they may also benefit from supplementing with zinc, vitamin B12 and choline).

These micronutrients

Vitamin A, C and E, and B vitamins (except folate), Iodine, Selenium, B12, Vitamin D and Choline

Nutrients not in this list are still important for you, but your breast will closely regulate levels of regardless of intake.

Intolerance reactions

Some foods may potentially cause a reaction to baby. The protein within dairy, wheat and soy, chilli, and some cruciferous vegetables are common examples. I have provided a list of these foods here.

If you suspect that baby is intolerant to a food you are eating try eliminating one food at a time and then rechallenging. It is important to do this as thoroughly as possible tog et the best results. I don’t recommend taking a lot of foods out of your diet at once while breastfeeding as it is a time of increased energy requirements and you are often struggling to prepare good food at the best of times, so do it slowly and gradually. Speak to a health care practitioner for guidance if you’re struggling.

Medications and breastfeeding

Have you ever been told that you need to stop breastfeeding due to medication use?

There is a large difference in what medications are safe during pregnancy and breastfeeding, and some people are unfortunately told to stop breastfeeding when this might not be necessary, or decide by themselves to “pump and dump”. Doing this unnecessarily can reduce the amount of amazing breastmilk that your baby gets, and is also very stressful, and hard work, for the mother.

There can also be natural medicines that may be safe and effective as an alternative whilst breastfeeding, talk to your natural therapist about this if this is something you might consider.

Some things which aren’t so great about breastfeeding

Of course there are some downsides. I don’t believe they outweigh out the benefits, however I feel that in fairness I should mention them, mostly just so that other mother’s don’t feel like they’re alone if they experience these things too.

• It can hurt. Breastfeeding in the early days can be painful while your nipples get used to the process. If baby has a poor latch (perhaps due to tongue tie or an incorrect technique) this can also cause pain, contributing to nipple damage, which lengthens the duration of pain. If baby does not take enough nipple into their mouth it can rub against the hard palette, and this can really hurt. It is important to establish good technique from the start to reduce this, and getting consistent advice from a lactation consultant is a great way to do this.
• Breasts can leak. Oh boy, can they. The amount of breast pads I went through was ridiculous, and I still don’t understand why there aren’t more pattern breastfeeding friendly shirts available (because solid colours show the stains so much more). Thankfully the leakage situation does settle down – for me it took about 8 months.
• You can get ‘over-touched’, where you feel like all you want to do is sit by yourself and have no-one touch you for a while. Newborns like to nurse a lot. And the more you feed them, the better your supply, and the more a baby is held and carried the more settled they are, so of course we indulge them. And as baby ages, they can get a bit handsy. Mothers who have continued to feed their toddlers are likely well aware of the ‘twiddling’ that toddlers love to do, which for many mothers can drive them a little crazy.
• Many mothers notice a significant lack of libido whilst breastfeeding, at least until their period returns. This can be combined with vaginal dryness due to the hormone changes involved, meaning that even if you do want to have sex it can potentially be painful.
• It can be stressful. There are so many doubts that breastfeeding mothers can experience – ‘is my baby receiving enough milk’, ‘is my milk good enough’, ‘did something I eat/drink affect my baby’ and this can cause a mother significant stress and worry. There are so many benefits to breastfeeding that it would be a real shame if a mother were to stop feeding unnecessarily, without getting quality advice from a lactation consultant first.
• It can be embarrassing. A newborn baby will have no concept of when or where is an appropriate place to feed, and so mothers often will feed their baby is situations that might be a little awkward. I remember the feeling of ‘everyone is looking at me’ from the early days of feeding that can be very off-putting for some Mums. I have realised in retrospect that nah, most people are just looking at your cute baby and anyone else that is looking at you with judgement can bugger off.
• Mastitis. This is an infection of a milk duct in the breast. It doesn’t happen to all mothers but for those who do experience it, it’s pretty damn awful. A blocked duct can lead to infection, resulting in fever, chills, pain and lethargy. The whole thing can be incredibly painful and unpleasant. Thankfully there are natural methods to prevent and/or treat it, so if you are prone to this, see a naturopath for support.
• Juggling work and breastfeeding can be difficult. While women are within their rights to ask for allowances in the workplace to express, this can be easier said than done. It is also not always easy to express enough milk to maintain supply and provide a good feed for baby. Many mothers can produce bountiful amounts of milk when their baby is feeding, but expressing produces little to none. Even if they do manage to express, the storage and handling of the expressed milk can be a nuisance.

Breastfeeding resources

Australian Breastfeeding Association

ABA provides a free 24 hour hotline to answer questions about breastfeeding issues or provide support. This service doesn’t require you to be a member.

There are regular talks held on various topics by local groups. You can attend 3 without joining as a member. They also hold playgroups and catchups occasionally.

I attended ABA meetings for the first year of feeding Ash until work commitments stopped me from going, and they were an enjoyable and valuable experience. You can find local groups by contacting ABA directly or searching on facebook.
1800 686 2 686 / 1800 mum 2 mum
http://www.breastfeeding.asn.au/

La Leche

Facebook: https://www.facebook.com/LLLSydney
Email: sydneylll@outlook.com
Website: http://www.llli.org

Find a lactation consultant

https://www.lcanz.org

www.ilca.org

Information on attachment:

Watch this video before baby is born:       

How to increase milk supply:

More links on breastfeeding attachment:

ABA – Attachment to the Breast

Biological Nurturing

Baby Led Attachment – How to Awaken your Babys Breastfeeding Instincts

Baby Led Attachment – Renee Kam

Some great resources to check medications:

LactMed: http://toxnet.nlm.nih.gov

Medications and Mothers Milk Online: http://www.medsmilk.com

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Health & Wellbeing Podcast #7

I’m excited to share with you another video/podcast! In this episode I chat with Kellie Holland from Tonik Health about children’s immunity. We discuss some of the most common infections that children can get such as coughs and colds, molluscum contagiosum, otitis media (also known as glue ear) and glandular fever, and discuss a Naturopathic approach to managing them.
We also answer some submitted questions. (Don’t forget to submit any questions you want answered in future podcasts/videos!)

Kellie is a naturopath, clinical nutritionist and medical herbalist based on the Central Coast of NSW where she lives with her husband and daughter. She sees clients in her clinic and via skype consultations and has a passion for working with women and children, inspiring them and promoting healthy eating and lifestyle habits so they can live full and long, happy lives.
Kellie also runs a successful blog on her website at www.tonikhealth.com.au (tonik with a K) where she also has free healthy and delicious recipes available.

Want to subscribe to get podcasts automatically? You can do that here: https://itunes.apple.com/au/podcast/health-wellbeing-podcast/id1006574743  If you’ve got something nice to say about the podcasts please leave a review, but I’m also keen for any feedback or comments if you want to comment below!

Kid’s Immunity – Podcast #7

Podcast Breakdown

0:00 – Intro and a bit about Kellie
2:21 – What we’ve been getting up to
5:20 – What are some of the most common infections that children can get?
11:00 – What are some common factors that cause the immune system to be low or weak? Diet, food intolerances, stress, nutritional deficiencies to name a few.
13:45 – Stress in children
14:45 – Children have a different detoxification system
15:15 – Nutrients for a healthy immune system
16:59 – Zinc is important for fussy eaters
17:48 – Specific strains of probiotics for immunity
19:40 – Iron deficiency in children
21:41 – Fever
28:39 – Q1: ‘My child is constantly getting ear infections. She has been on 8 courses of antibiotics this year and my doctor is suggesting grommets. Why is she keep getting them so frequently and what can I do to help?’
30:40 – Some tips on getting more veg into children’s diet
38:07 – Q2: My 4 year old child has a lot of brown discolouration on her teeth and she has had 3 fillings. Is there anything I should avoid feeding her to help her teeth?
46:45 – Q3: My son started preschool this year and he has been bringing home a cold every few weeks. What can I do to reduce this?
53:30 – Q4: My 10 year old daughter had Glandular Fever back in March. While she’s basically well now she’s still fatigued, especially at the end of the week, and she seems to pick up every sniffle going around. How can I build her immune system up again?
1:00 – A natural first-aid kit for kids
1:04 – Our favourite immune herbs for kids

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“The immune system present in the gut makes more immunological decisions in a day than the rest of the immune system does in a lifetime”.  (1)

If your immune system isn’t behaving itself properly, you might want to consider that your digestive system is the culprit.

Your digestive system has a special mucosal lining over the surface of your intestines, and the health of your gut flora (the complex, extremely important colony of bacteria within your digestive system, also known as the microbiome) has a huge amount of immune decisions to make on a daily basis – it has to deal with bacteria, viruses and food, and decide each time whether it is a friend or foe.

Setting up the gut bugs

The bacteria within your gut are established within the first 20 days of life.  If the bacterial colony does not set up adequately, babies can be immune compromised and can be more prone to immune imbalances later on in life, as well as increased inflammation which is largely controlled by our immune cells.

Frequent use of antibiotics can severely impact on the health of your digestive system.  In some cases, certain bacteria can never recover after they have been killed by antibiotics (2).

The gut reports to the immune system

There is a special type of cell within the digestive system called a dendritic cell.  This cell is responsible for determining whether our immune system should be on high alert or not.  Occasionally this cell will extend a little feeler (almost like a tentacle) and take a handful of whatever is in your digestive system to examine, to then report back to the rest of the immune system whether everything is okay or not.  This can explain why your diet can have an effect on allergic conditions such as hayfever and eczema, as well as autoimmune conditions (3).

Immune cells in the gut

There are also a lot of other players involved in the gut, such as Immunoglobulin A (sIgA) and certain T lymphocytes.  sIgA helps to protect the epithelial layer from being inhabited by bacteria and viruses.  This helpful immunoglobin is actually produced by lymphocytes (a type of white blood cell) which are actually created by Bifidobacteria (a good bacteria that exists mostly in the colon).  Unfortunately, Bifidobacteria are easily damaged, especially by antibiotics.

Enzymes do more than digest food

When you think about digestive enzymes, you’ll probably be thinking that they’re there to break down your food so it’s primed for absorbing.  They also have another important role to play, and that’s in breaking down substances that might be harmful to your immune system.  Due to poor eating habits, the secretion of enzymes is compromised in a large proportion of people.  Implementing habits such as chewing each mouthful more and taking time to enjoy and concentrate on your meal are helpful for stimulating the cephalic phase of digestion – where your brain tells the rest of the digestive system to get ready for food, and consequently more enzymes and acids are produced.

Fix your gut to improve your immunity

By now you are probably realizing that keeping your gut healthy is pretty dang important. In order to achieve this, there are a few strategies that can be implemented, all depending on how bad your gut and immune system is to begin with.

I highly recommend working with a practitioner in this, particularly if you are looking to assess and treat specific microbial imbalances, as it can be a complicated process that may require stool analysis, and some gut infections can take a long time to resolve so it’s helpful having the support of a practitioner.

Balance your gut flora: This process may need to start with a stool analysis to see if you’re lacking in certain beneficial bacteria, or whether you have a unfriendly bug that needs killing off. Depending on where your gut flora is at, you may need to look at using some herbal anti-microbial herbs or oils to kill off the unfriendly bugs, and also replacing the good guys with a probiotic supplement, as well as probiotic and prebiotic foods.

Repair the gut lining: There are plenty of options when it comes to gut healing. Things like slippery elm, the amino acid glutamine and glycine are my favorite tools for repairing the gut lining. Other options that can be helpful include Aloe Vera and Bone broths.

You also need ample supply of protein in your diet, as well as the mineral zinc.

Avoid irritating foods: This can be different for everyone, but some of the most common irritants for gut health include wheat, dairy and processed soy. As frustrating as it is, food intolerances can be developed to anything, so if you’re unsure what you’re intolerant or sensitive to it may be worthwhile completing an elimination diet or a food intolerance test.

Processed foods, sugar, alcohol and coffee can damage the gut lining as well so if gut healing is your goal it’s worthwhile keeping these foods out of the diet, or at least to a minimum.

Minimise stress: Interestingly the state of our gut and our mental health are interconnected (you can read more about this here) so it makes sense that if you are stressed, anxious or adrenally fatigued it is going to impair your gut healing journey.

Yep, stress affects everything in our body, and this includes stress of all forms. So even if your house isn’t on fire or something similarly dramatic, it doesn’t mean you’re not affected by stress. In this day and age there are a lot of pressures and expectations on people, everyone is usually in a rush and we’ve also got less support networks and rituals in place to help us deal with these stresses. On top of that, most people consume a diet that is less abundant in the nutrients that our bodies need to cope with stress, so it’s no wonder that stress has such as huge impact on our health and wellbeing.

Of course everyone deals with stress differently so the degree to which it affects your health will vary, but I recommend that everyone (regardless of whether you’re trying to heal your gut or not) incorporates stress management techniques into their day. This can include exercise, yoga, meditation, mental stillness, leisure time, time spent with friends or family, or journaling.

Works Cited

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The link between MTHFR and Thyroid health

MTHFR is a gene that has been known for several decades now, but the implications that this gene can have on our health are only becoming well known recently.

If you’ve tested positive for the MTHFR gene, you’re probably still learning about all the impacts it can have on your health. If you haven’t been tested for it, but have some concerns about your health, then I definitely recommend learning more about it and consider getting yourself and your loved ones tested.

MTHFR is just one type of gene that we can have issues with and certainly it’s not the be all and end all of our health (nothing is) but it is showing to be a very important one with some wide ranging health implications such as mental health, heart disease, digestive health, fertility issues and more. MTHFR is also linked to the health of our thyroid, and the health of our thyroid has an impact on the activity of our MTHFR gene.

I know I tend to get a little carried away when writing these articles, so for those of you have are in a hurry, I introduce my new addition to my articles, a TLDR summary (TLDR = too long; didn’t read).

TLDR:

• The MTHFR gene produces an enzyme which is responsible for the conversion of methylfolate, the activated form of folate, folinic acid and the synthetic, not good for us form, folic acid.
• A fairly large proportion of the population has some form of mutation in this gene which causes underactivity of certain chemical pathways in the body (known as methylation) à which causes methylfolate deficiency à which causes lots of health problems because it’s a very important nutrient in our biochemistry.
• Our thyroid status affects the expression of the MTHFR gene, regardless of whether you have the polymorphism (gene mutation) or not.
• MTHFR polymorphism can reduce detoxification of chemicals and also affects immune health, which can contribute to the presence of autoimmune thyroid disorders such as Graves and Hashimotos disease.
• If you don’t have methylation working properly, you’re not turning your genes on and off properly, and this can be linked to cancer, in particular thyroid cancer. There is an increased risk of thyroid cancer in those who with homozygous C677T MTHFR.

Still reading? Cool!

Here’s a bit of a summary about what MTHFR is and its impact on your health.

The MTHFR gene produces an enzyme in the body called methylenetetrahydrofolate reductase which is responsible for converting folate, folic acid or folinic acid into a form that the body can use – methyltetrahydrofolate, or commonly shortened as methylfolate.

Some people have a genetic mutation in the MTHFR gene which affects this pathway, and as a result causes a lot of other issues in our health.  This methylation pathway is central to our biochemistry, so defects in this gene cause wide ranging implications and are associated with a huge amount of conditions, including but definitely not limited to:

There are two main MTHFR genes we are currently aware of (there are some other types but these are rarely tested or implicated in conditions), and your combination of these genes, as well as you diet and lifestyle, affects how much of an impact this gene has on your health. If you have the MTHFR gene mutation and you are consuming synthetic folic acid such as from fortified foods and certain supplements(*cough*most supplements out there), this can worsen your health as well, by blocking up the methylation pathways and your blood can accumulate with unmetabolised folic acid (UMFA). Accumulation of UMFA has been linked with inhibition of part of your immune system, particularly suppression of your natural killer cells (1).

MTHFR and Thyroid Health

If you have hypothyroidism, it’s likely your MTHFR gene is sluggish

And this can be whether you have the polymorphism or not.

If your thyroid is underactive then you have lower levels of a thyroid hormone thyroxine (T4) in the body. Our body converts T4 to T3, and those who have an underactive thyroid are mostly prescribed T3 medication, bypassing the T4 deficiency.

Giving T3 in isolation may address the thyroid function, but T4 is involved in the process of making vitamin B2 into its active form, flavin adeninde dinucleotide (FAD) (2). If you don’t have enough T4, you can’t covert Vitamin B2 to FAD properly, and your supply will be reduced.

If you don’t have enough FAD, your MTHFR enzyme slows down, causing low methyfolate levels, and subsequently can mimic the issues caused by having the MTHFR polymorphism (3).

“But my thyroid is normal.”

It’s important to be aware that the standard test for thyroid health is TSH, and if this is within normal range most people are brushed off, being told that their thyroid is ‘fine’.

I believe that solely testing TSH levels gives an incomplete understanding of thyroid function. The current ‘normal’ range of TSH 0.5-5.0 debatable, and in addition to this, other factors such as the presence of reverse T3 (which competes with natural free form T3) and the ratio of T4:T3 (which I recommend to be 3.3:1) is rarely considered.

It’s not uncommon that even if T3 and T4 are added to a test request that they will not be performed is TSH is within normal range. This is due to the restrictions placed on doctors and labs regarding what can be covered by Medicare. If you suspect that you have an underactive thyroid and your TSH is greater than 2, it may be worthwhile discussing whether you would benefit from seeking deeper investigations with your health practitioner, and it is likely that further testing will have to be paid for yourself.

MTHFR impact on thyroid

Conversely, if you have the MTHFR polymorphism then it can impact thyroid health. MTHFR polymorphisms can cause issues with detoxification of chemicals and immune health, factors which can contribute to the development of autoimmune conditions such as Grave’s disease and Hashimotos. Chemicals such as organophosphates and those in the halide group (fluoride, chlorine and bromide) can interfere with iodine levels, an essential mineral for thyroid health. We are exposed to these chemicals on a regular basis, and unless we are making steps to minimise our exposure they can often be in harmful amounts. People with MTHFR polymorphisms have a much harder time detoxifying these chemicals, and so their effect on the thyroid function is greater.

As impaired methylation causes lower levels of methyfolate, which is involved in the production of biopterin (BH4) (1) (4). This is needed to convert tyrosine into its active form and tyrosine is needed for formation of the thyroid hormones.

Some research has found that the MTHFR genotype C677T (homozygous) can increase the risk of developing thyroid cancer in caucasians (5) (6) (7). This is a pretty scary thing to hear, but rather than view it in a negative light we should embrace this knowledge and make the steps to reduce our risk factors. Also remember that the genes don’t cause problems in themselves, rather it is our diet and lifestyle that influences the expression of these genes – we have a lot of power over our health.

It is a good idea to make steps to avoid the harmful halide chemicals and other toxins, and ensure we are getting adequate nutrients necessary for our thyroid health (you can read more about this here). Ensure you’re getting the right nutrients for methylation through your diet, and definitely avoid synthetic folic acid. If you are homozygous for C677T it may be a good idea to get baseline thyroid ultrasound, and repeat this every year or so.

If you would like to learn more you can watch a presentation by Dr Ben Lynch here.

Works Cited

1. Lynch B. [Video Presentation].; 2013 [cited 2014 November 23. Available from: http://mthfr.net/mthfr-and-thyroid-disorders/2013/07/18/.
2. Cimino JA, Jhangiani S, Schwartz E, Cooperman JM. Riboflavin metabolism in the hypothyroid human adult. Proceedings of the Society for Experimental Biology and Medicine. 1987 Feb; 184(2).
3. Hustad S, Nedrebø BG, Ueland PM, Schneede J, Vollset SE, Ulvik A, et al. Phenotypic expression of the methylenetetrahydrofolate reductase 677C–>T polymorphism and flavin cofactor availability in thyroid dysfunction. The American Journal of Clinical Nutrition. 2004 October; 80(4).
4. Miller AL. The methylation, neurotransmitter, and antioxidant connections between folate and depression. Alternative Medicine Review: a journal of clinical therapeutic. 2008 Sep; 13(3).
5. Yang YM, Zhang TT, Yuan L, Ren Y. The association between the C677T polymorphism in MTHFR gene and the risk of thyroid cancer: a meta-analysis. European review for medical and pharmacological sciences. 2014; 18(5).
6. Chen Y, Wang B, Yan S, Wang YG. Significant association between MTHFR C677T polymorphism and thyroid cancer risk: evidence from a meta-analysis. Genetic testing and molecular biomarkers. 2014 Oct; 18(10).
7. Ozdemir S, Silan F, Uludag A, Atik S, Erscelcan T, Ozdemir O. Increased T-allele frequency of 677 C>T polymorphism in the methylenetetrahydrofolate reductase gene in differentiated thyroid carcinoma. Genetic testing and molecular biomarkers. 2012 July; 16(7).
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Enhance Your Health with Probiotics

Top Up Your Good Bugs

Your diet and lifestyle play a major role in the balance of bacteria (or bugs) in your body. Amazingly, you are actually a ‘superorganism’ made up of hundreds of microbes living together in and on your body. Your immune system’s job is to monitor the many kinds of bacteria to ensure that healthy bugs are in larger numbers than troublemakers, such as viruses and yeasts. The best way to balance the good with the bad is to ensure you maintain adequate levels of beneficial bacteria in your digestive tract, and maintain a lifestyle that keeps the bad guys in check. No matter where the unhealthy bacteria live, you can influence your immune system’s fight by starting with good flora in the gut.  If you experience any of the common symptoms below, you may need a top up with good bugs (also known as probiotics):

• Bloating and/or flatulence
• Constipation or diarrhoea
• Frequent colds and the flu
• Eczema or allergies

Bug Basics

The most effective way to replenish beneficial bacteria in the gut is by taking  probiotics. There are many different types of probiotic bugs, and in many ways they are just like us.  We employ them because of their occupation. Different strains do different jobs in the body, so it is important to choose the right strain for the right condition. For example, specific strains have been scientifically proven to help with health problems including irritable bowel syndrome (IBS) and eczema.  Make an appointment to discuss your health requirement, and for help in selecting the probiotic strain that is the most appropriate for you.

Some of the most effective therapeutic strains include:

• Lactobacillus acidophilus (NCFM): General balance

This strain is a great everyday probiotic to maintain bacterial balance, and has been extensively tested and proven to restore levels of healthy bacteria in the colon.  It is particularly effective after a course of antibiotics and/or  following a gut infection. This strain is antimicrobial in nature and inhibits the growth of unfriendly bacteria.

• Bifidobacterium lactis (Bi-07): Dysbiosis

When there are more bad bugs than good bugs in the gut, it is called dysbiosis. This is the reason we experience many of the symptoms mentioned earlier. Bi-07 has been proven to address dysbiosis, improving overall health. It has also been shown to reduce gastrointestinal disturbances, especially after antibiotic use.

• Lactobacillus rhamnosus GG (LGG): Eczema and allergies

This probiotic strain has been studied in over 350 clinical trials, and has the ability to enhance immune system function, specifically reducing the occurrence and symptoms of allergies, eczema and other atopic conditions. LGG may also help to decrease the risk of digestive upsets such as diarrhoea in both adults and children. It can also shorten the time that you experience diarrhoea if you are struck by a nasty gastro bug.  This is one of the best ‘all-rounder’ probiotic strains for general digestive health.

• Lactobacillus plantarum 299v: Irritable Bowel Syndrome and Inflammation

The 299v strain is a specialised strain of Lactobacillus used specifically for gut issues. This probiotic has been proven to assist and manage the symptoms of medically-diagnosed IBS and other inflammatory bowel disorders. It has been clinically shown to improve the key IBS related problems of bloating, flatulence, pain, inflammation, constipation and diarrhoea.

Lifestyle Tips to Boost Your Good Bugs

To keep your ‘superorganism’ balanced, you need to include and avoid certain factors in your diet and lifestyle. Here are some easy everyday ideas that maintain your good and bad bugs in harmony:

• Reduce alcohol: Reduce your weekly consumption as excess drinking kills off large proportions of the good bugs.
• Manage stress: Stress can lead to an imbalance of bacteria. If stress is an issue for you, make an appointment to discuss lifestyle methods and supplements to support your response to stress.
• Exercise: Moving your body a little each day assists immune function and keeps your bowel moving too.
• Basic nutrition: Drink plenty of water, a minimum of eight glasses per day, and avoid excessive caffeine, sugar and salt intake to keep your good bugs flourishing.

Maximise Your Health with Probiotics

Maintaining bacterial balance is one of the key elements of optimal health and vitality. Remember, your immune system doesn’t just control colds. It also regulates your ‘superorganism’ on a daily basis. Together with healthy diet and lifestyle choices, a daily probiotic is one of the best ways to keep your good and bad bugs in check and bring your body back into balance. Whether you have eczema, allergies or IBS, specific probiotics can enhance the success of your treatment.

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The human body is made up of a diverse colony of micro-organisms that live predominately in the mucous membranes of our gut.  The adult intestine contains 300 to 500 different species of bacteria, with 30 to 40 species comprising up to 99% of the total population.

There exists a balance of good and bad bacteria.  In healthy people the good bacteria outweighs the bad.  The most common forms of micro-flora that exist in our gut include:

• Bacteroides
• Bifidobacterium (good)
• Eubacterium
• Clostridium
• Lactobacillus (good)
• Fusobacterium
• Various anaerobic gram-positive cocci

Medical scientists are now acknowledging gut dysbiosis as a phenomenon in disease. A recently published definition of dysbiosis was: a breakdown in the balance between protective versus harmful intestinal bacteria

Our good gut bacterium has several functions.

• To grow and proliferate
• Energy salvage (fermentation of non-digestible dietary contents and endogenous mucus) and production of Short Chain Fatty Acids (SCFA)
• Production of some vitamins, e.g. K and B12
• Synthesis of amino acids from ammonia or urea
• Control of epithelial cell proliferation and differentiation
• Metabolism and enterohepatic circulation of xenobiotics
• Immune system development and regulation
• Pro/anticarcinogenesis
• Resistance to infection – crowding out pathogenic organisms
• Prevention of bacterial translocation
• Control of ion concentration and absorption
• Control of colonic motility and transit time
• Control of colonic pH

What causes Dysbiosis?

When there is an imbalance of good to bad bacteria, dysbiosis is the result.  This can occur from many factors such as:

• Antibiotic use
• Contraceptives (the Pill)
• Steroids
• Altered gastric secretion
• Spastic colitis
• Constipation
• Diarrhoea
• Radiation
• Diet including sulphur, excessive protein, excess refined carbohydrates, lack of fibre, excess fat
• Decreased immune status (especially low secretory IgA)

Why is Dysbiosis bad?

The good bacteria in the stomach are very important for our guts immune health and to protect against invading bacteria.  Bowel flora play an important role in our ability to fight infectious disease, providing a front line in our immune defence, provide a passive mechanism to prevent infection, and produce many vitamins – Vitamin B12 and Vitamin K. Acid-producing lactobacilli and bifidobacteria increase the bioavailability of minerals, which require acid for absorption–calcium, copper, iron, magnesium, manganese. Without a healthy colony of bowel flora, we cannot expect robust health and wellbeing.

There are many health conditions associated with dysbiosis.  Recent research has revealed that dysbiosis is strongly linked with all chronic gastrointestinal, inflammatory and autoimmune diseases.  It may also be very important in conditions such as fatigue, poor immunity, cancer and allergies.

The breakdown products of gut bacteria (endotoxins) are involved in immune reactions.  High endotoxins are associated with chronic diseases such as psoriasis, pancreatitis, SLE (lupus) and liver disease.

The more minor symptoms of dysbiosis include bloating, flatulence, nausea, bad breath, vomiting and diarrhoea and/or constipation.

How do I know if I have Dysbiosis?

A test is available in naturopathic consultations which can assess the presence of bad bacteria in the gut.  This test is called the ‘Urinary Indican Test’ or ‘Obermayer test’.  It is performed by mixing a urine sample with two reagents and assessing the colour change according to a chart.

Dysbiotic bacteria in the intestine produce a chemical called indole.  A portion of this is reabsorbed and metabolised to a indoxyl sulfate (or indican) which is then excreted in the urine where is can be assessed by this test.

The test takes approximately 10 minutes and costs $16.50.

The night before the test is performed ensure that you consume some protein and also avoid alcohol and iodine containing foods and supplements as these may give a false positive.

UPDATE: This test is no longer available.

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When we consider the adage “more than skin deep” we think of the truism that beauty is more than what we can see on the outside.  As a naturopath, I apply this philosophy to the treatment of skin conditions as naturopaths consider the skin to be a representation of not just the body’s external, but also internal milieu.

The skin is the largest organ of the human body, with a total surface area approximately 2m² and a total weight of 4.5-5kg.  The skin isn’t just a simple plastic bag that keeps out insides in and the outsides out – it is a sophisticated, semi-permeable barrier that is involved in many functions critical for good health, such as fluid regulation, detoxification and Vitamin D synthesis.

Dysfunction of the skin can occur in conditions such as acne vulgaris, eczema/dermatitis, psoriasis and acne rosacea.

There are many factors which influence the health of the skin.  I am going to discuss two of the most important ones:

Immune health – Allergies, Auto-Immunity and Infections

• Eczema/dermatitis is an allergic condition where the body reacts to an allergen (this can be a contact allergen or an internal allergen) and creates an inflammatory response in the skin.
• Psoriasis is considered to be an auto-immune conditions, where the body attacks the keratinocytes causing inflammation, as well as an unmediated over proliferation of keratinocytes.
• Infections are a common factor in most skin conditions.  Eczema is often associated with a Staphylococcus aureas infection, and we know that this bug creates inflammation and immune activation in the skin.
• Acne vulgaris is caused when the bacteria Propionibacterium acnes feeds from the excess sebum that is produced, thrives, and then causes inflammation in the pore.
• Acne rosacea is associated with an infestation of the mite Demodex folliculorum.  This causes inflammation of the follicles when it gets out of check.  Although a little disturbing to note, this mite is on everyone.  It is when our immune system is low and does not control them that problems arise.
• Conditions such as the cold sore virus and fungal infections have a direct connection with our immune system.  These conditions are obvious infections, and therefore our immune system needs to be strong and fit to keep these at bay.

Digestive Health – Bowel regularity, Microflora and “Leaky Gut”

• There is a strong connection between digestive conditions and skin conditions.  In a 2004 study analysing the correlation between skin and digestive health it was found that 14% of patients with ulcerative colitis, 24% of patients with crohns disease and 25% of patients with coeliac disease had a skin condition.
• The balance of bacteria in the digestive system, if disturbed can cause a large array of problems.  The good bacteria control our immune system, certain vitamin and enzyme synthesis and are important for regulating inflammation.  The gut microflora are disturbed by medications such as the pill, anti-biotics, by poor diet, alcohol or in conditions such as constipation.  An imbalance in the microflora can worsen or cause many skin conditions such as eczema and acne rosacea.
• Acne rosacea has a strong connection to infections of the small intestine.  A common cause of this is an overgrowth of Helicobactor pylori which stimulates inflammation and dilation of the blood vessels in the face.  This bug is famous for causing reflux, but it can also cause acne rosacea.  A 2002 study showed that eliminating H. pylori infections improved 51 out of 53 patients with rosacea.  The good news is that there are fantastic herbs and essential oils that kill this bug.
• According the Bernard Jensen, a famous iridologist and nutritionist: “When the bowel is underative, toxic wastes are more likely to be absorbed through the bowel wall and into the blood stream.  The blood then circulates these toxins to every part of the body and deposits some of them in tissues, with the greatest amount retained in the constitutionall weakest tissues.”  This is known as a condition called “leaky gut” and can be understood to mean that a slow, sluggish bowel can cause issues in other parts of the body because chemicals that were meant to be excreted have been re-assimilated into the body.  This phenomenen is also known as auto-intoxication.  Leaky gut occurs when the membranes in the bowel become inflammed and porous, usually due to long term constipation, food allergies or microbial imbalances.  You can be tested for leaky gut with a urine test, however this can often by picked up with iridology.

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