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Guts and Girl Bits Episode #49

Hi everyone, welcome to another episode which I’m so pleased to be able to share with you. Have you ever thought about the things that you wish you’d known when you were younger? Or what advise you would give yourself in the past, or what you’d wish for your children?

As I watch my children growing I find myself thinking of all the things I need to remember to teach them, to show them, wisdom I wish I’d learnt earlier in life.

A little while ago I asked those of you who follow the Instagram page for guts and girl bits what you’d love to hear about, and a common response was how to help your daughters.

It certainly matches a topic for an episode I’d been thinking about, and so this episode was born. I have approached several of my friends and colleagues who are wise women and asked them to share a piece of wisdom or advise to the future generation of girls. The result was an incredibly beautiful and inspiring collection of wisdom that at times reads like poetry.

I will mention that I certainly don’t mean to exclude males in this episode, but have focused this topic here based on two reasons – the requests for the topic from listeners, plus the fact that I work with women’s health predominantly and so it happens that not just this episode, but most of my podcast episodes are centred around women’s health.

Renee Lynch

Renee Lynch is a naturopath and mother, she currently practices in the beautiful Orchard St clinic, Sydney. She shares with us wisdom about being in tune with your menstrual cycle and their relation to the seasons and having a positive relationship with our bodies.

https://www.reneelynchnaturopath.com.au/

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Dear Daughters. I wanted to talk to you about your menstrual cycle, because if you’re anything like me, the chat that I had with my mum when I was 11 years of age basically consisted of her showing me a pad and a tampon and telling me that I’d need to choose one of these methods every month for many, many, many, many years come. 

It wasn’t overly inspiring, it didn’t make me want to have my period, I felt weird, nobody at school talked about it, it was just not a conversation that I would have had with my friends and I find that really sad because it is something that connects women universally and yet we turn our backs on it. We don’t talk about it, and we’re embarrassed by it. 

So as the years have gone on I’ve looked to different cycles in nature or the Universe and now I actually think that women are incredibly blessed to have this cycle to live by. If you think about the moon cycle, the tides in the ocean, the astrological calendar, there are so many incredible cycles that we live with that harness, you know, if you think of even the seasons of the year  – winter how we feel in winter is so different to how we feel in summer. and so I wanted to explain to you today about how I relate to the menstrual cycle and the different stages of our cycle, similar to the seasons of the year.

So we start on day one and that is the first day of your bleed. And this is what I like to call ‘Inner Winter’ and some of the feelings that we have in winter really correlate with how you feel in this first few days of your menstrual cycle. You may feel a little quiet, not as social, you may want to slow down, to go inward we may be feeling sensitive, you want to keep warm so this is beautiful and this should be honoured when you have your menstrual cycle this is a chance for you to slow down let go of things and just go inward. sS that might mean saying no to plans with friends on the weekend and just spending some time at home doing things for you. 

So then we go into roughly day six to 16 and this is your inner-Spring, and this is a beautiful time for creativity. you’re starting to feel more energized a little bit more playful, a little bit more social, more active, you’re definitely a lot more focused and that really correlates with how we feel in springtime especially coming out of winter. You know that feeling from Winter to Spring – everything seems more doable, you have more energy it’s exactly the same. 

So then we move into day 17 to 22 and this is when ovulation occurs and this is what we call our Inner Summer. so this is often when a woman feels her best you are definitely more social you’re feeling fresh, fun and flirty. this is often a time if you play sports that you will have your best performance, you might kick so many more goals in soccer or whatever sport you play, you’re just feeling your absolute best and that again correlates with how we feel in summer. so it’s a really great time to make plans with friends go out to enjoy yourself. 

Then as we come to the end of our cycle roughly days 23-29 this is our inner Autumn and so again this is where we’re starting to quieten down as we go back into winter so it’s a really great time to finish projects, going inward nourishing your body and just winding down for that winter. There’s even different ways that they say we can eat without cycle in that first half of your cycle which is spring summer having a lot more fresh fruits and vegetables and then in the autumn winter as you wouldin autumn winter having things that are a lot more easier to digest like slow cooked meat soups Broths that kind of thing. so this happens to us every month and i think thats just absolutely incredible and if you can understand these different elements of your menstrual cycle you can really harness that power to help you in everyday life. 

I know for me I would always seem to get quite emotional around day 21 and this is before I would track my cycle and that would be something that wouldn’t usually bother me or upset me and by tracking my cycle and understanding these different phases it made sense to me that ok this happens every month it’s just time to slow things down and focus on myself and honour that inner autumn. So I hope this helps you I really really hope to help as many women as possible get in touch with their cycle and not dread it every month and think of it is this beautiful gift that we’ve been given it’s more than just our ability to create life it’s so much more and if you want to do some more research just look into the menstrual cycle and seasons. I really hope this is helped.

Kira Sutherland

Kira Sutherland is a practicing naturopath and nutritionist with a focus in sports nutrition. She is a lecturer at various universities in Sydney, sharing her wealth of information in both nutrition and naturopathy. She is a mother to a 14 year old daughter and has been in clinical practice for 25 years.

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Dear Daughter’s, what would I like you to know or what would I have liked to have known that I’ve learnt over the years what I think will be of great benefit?

I work with a lot of teenagers and I work with a lot of women having issues around eating, emotional eating, how they feel about their body and just what society tells us we should look like and you know social media is not making it any easier for us and I just see the distress is getting bigger and bigger for teenagers twenty-something you know for everybody actually but especially for you, for you in your youth. What I really wish for you is to understand there are many different body types. We always hear this – you come in all different shapes and sizes. But if you actually go into the science of it there are three main body types and we call then an ectomorph, a mesomorph and an endomorph. 

But we don’t all just fit into these three body types. There are actually combinations of each of these body times. In reality, we actually have 6 main body types. And some people are forever going to be trying to put on weight and they’ nerve can and they’re either very short or very tall and they’re that little bird-like body build and unfortunately, in social media and in the modelling industry that’s what we get shown super tall super skinny and they’re a ‘clothes rack’ and that’s their body type and were not all built like that. There are people that put on muscle a lot more easily than others there are people that put on body fat a lot more than others. But in reality, we all have these amazing bodies that all have strengths, and yes all of our bodies have weaknesses but I would really encourage you to learn about different body types and to learn about what your body type is and to try to embrace that because fighting your genetics and fighting your body type to fit into what society says is normal is gonna crush you over time and it’s going to depress you and it’s sometimes goals that are not attainable. So you know look at how tall your parents are or your siblings, look at your grandparents. Yes if your parents are holding too much bodyweight that might now be you, you don’t have to go down that route, you can go and educate yourself on healthy eating and nutrition. but I really would love you to learn about the different body types that there are in the world and embrace the fact that if you’re not the Skinny Mini you might be the one that lays down incredible muscle and there are all kinds of sports that you’re going to excel at that other people won’t. so it’s about finding your strengths and playing to your strengths is what is actually going to make you feel more at peace with your body and with yourself and that is probably the biggest gift I wish I had been given and I try to give to my daughter very frequently we often talk about body types and it’s really powerful to watch her understand that and then learn to embrace how she feels about her body. So that is what i wish for you all. I know people always say ‘I would love for you to find self-love’ but find out who you are and what you’re made of and what you’re going to look like.   And play to the strengths in how you’re built so that’s what I ask of you. thank you very much for having me record this session.

Brooke Blair

Brooke has been a guest on this podcast many times before. She is a Hawkesbury based women’s health physiotherapist who works with women of all ages, making everyone who walks through her door feel comfortable and empowered.

https://www.herhealthphysiotherapy.com.au/

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Dear Daughters. Pain is something you will experience across your life, however there are times that pain is not normal.

For One – your periods should not be painful.

For Two – Sex is definitely not something that should be painful.

There can be many reasons for pain, and all of these can be worked on. Please don’t bottle it up, and don’t let anybody tell you to ‘deal with it’ or that ‘it’s all in your head’ or something that you need to ‘deal with’ for the rest of your life.

Listen to your body, and if it’s not feeling right, speak up. There’s always help available.

Justine Curran

Justine Curran is a Sydney-based photographer – specializing in raw family photography + Children’s editorial/fashion portraits. Inspired by femininity, Motherhood and Summer vibes — Justine’s work is playful, emotive, and nostalgic.

She home schools her two children and will often share wisdom and insights into the world and motherhood that are very inspiring.

https://www.justinecurran.com.au

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Dear daughter, you are a wild creative being.

Everything you touch turns to gold.

 You are one with all and you get to choose your own reality. Choose love and magic will always follow.  In times of darkness, and there will be my love, remember to breathe. You will find the light within.

You get to own your own feelings as others own theirs.

The world is your mirror, a reflection of your agency. The playful self can seem like a trickster. But it is wiser than you think. Make sure to visit her every now and then. She will show you what is true.

Sing ever so loudly My darling. Let our ancestors hear from the stars. Your voice is powerful, my dear, don’t let anyone tell you it’s not. You are a wild creative being my love.

Laura Harrison

Herbs and healing were woven into my life from infancy. Growing up with holistic parents, the support and tool of natural medicine was our go to. As I grew up, it seemed that naturopathy was going to be my path, as it held my heart, my longing to learn and my need to connect deeper with herbs, as plants and healers.

I studied naturopathy at Nature Care College, graduating in 2011. From there my husband, Damian and I travelled to England to spend some months living with and learning with a knowledgeable herbalist in the picturesque Cotswolds. Here we gardened, foraged and created all things herbal as we emerced ourselves deeply into a land where a lot of the herbs we use today grow wildly in abundance. We attended herb festivals and met with a handful of the herbal greats of our time, including Matthew Wood, Sebastial Pole, Romy Fraser and of course our dear Anne McIntyre.

Moving home, coming back to my heartland of beautiful Bellingen we knew we wanted to start our own practice, and that is where Chamomile Naturopathy was born. The far majority of my work is with women, through life’s complexities and challenges. From menarche to menopause and all the chapters in between.

http://www.chamomilenaturopathy.com.au/

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Dear Daughters.

The other day, I called out to find my daughter and I saw her halfway down a muddy bank. She’d lost her shoes some time ago and her hair was curly and wild. Her face was beaming with radiance. She was deep in nature, deep in play and deep in happiness. What I want to teach her, what I wish I knew more when I was a young girl and what I want to learn more about as an adult and a guardian to my small folk is all about nature. 

I want my daughter to be skilled in reading the patterns of nature from the seasons to the specifics. The coming and going of creatures. The Wonder of fireflies, the breezes of springtime, the koala tracks up a tree, the honey smell of a tea tree in full blossom. 

I want her to be patient enough and quiet enough to watch the Platypus play in our river. to walk outside after the sun has gone to bed and to gaze up and watch a shooting star. I want her to be able to read the sky the stars and also the shapes between the Stars hiding their patterns within the darkness. 

I want her to be able to catch a fish and cook it on a campfire that she lit herself. 

I want her to feel her body soaked from the summer storm and give herself permission to Retreat in winter. I want her to be able to whittle herself some bush tools, even if it’s just for the fun of it. I want to walk in the forest, to swim under waterfalls and to find her way home again. 

I want her to be in her body, to feel the earth beneath her feet The Sensations of dirt, rocks sand, water and clay. 

I want her to stand tall knowing the world in which she is apart and knowing that she is a part of her world and I would love for all of our daughter’s to also take on life with this sense of belonging.

Alison Mitchell

Remember that your worth is not defined by what others think of you. When you’re growing up, it’s a challenging time of life because you are figuring out who you are as a person, but also feeling so desperate to fit in and be loved. You don’t have to put a label on yourself, now or ever, but you need to just keep doing what you love and what brings you joy and eventually that will evolve into your own unique loveliness. Don’t feel you need to change this to be like other people. This can be hard. There are so many people out there that don’t know how to feel good about themselves, and they will bring others down to make themselves feel better. Don’t be one of these people, but importantly don’t let these people hurt you. Hold on to the knowledge that you are capable, beautiful, strong, and worthy of love and adoration. Other people may seek to bring you down, by harming your self esteem, but this is a reflection of them, not you. Retain your kindness and your strength, and move on.

There is a saying that first you must love yourself. I think this is true in this case. If you don’t respect and love yourself you won’t believe yourself worthy of love, and dear daughter you are worthy. Somewhere there is a person, no, there are people that love you and adore you and don’t ask of you to change who you are.

I so want for my daughter to be kind and caring, but to be strong and resilliant at the same time. Be confident that you are awesome, just the way you are.

You can listen to the podcast on almost all channels…

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Guts and Girl Bits is now on teachable where you can find a collection of e-courses on womens health, children’s health and more.

http://gutsandgirlbits.teachable.com

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Health & Wellbeing Podcast #33

This episode I’m joined again with the lovely Brooke Hile – women’s health physiotherapist. She joined us previously to talk about hypertonicity of the pelvic floor muscles (aka when the muscles in your vagina are too tight) and is back to talk about our lady bits again, but this time it’s the boobs. We are chatting about mastitis, and how physiotherapy can be helpful to reduce the occurence of it and how it can help with treatment. We also talk about how to prevent it with proper feeding techniques, probiotics for mastitis, herbs for mastitis, and what to eat to prevent mastitis.

Have a listen at Soundcloud here on on the embedded player below, then check out the pretty diagrams showing how you can do some self drainage at the bottom of this post.

Podcast Breakdown

0:00 Intro

1:50 What is mastitis?

2:25 Why you should learn about mastitis whether you plan to breastfeed or not

3:08 What are the symptoms of mastitis?

4:08 Abscess in mastitis

5:00 Benefits of breastfeeding

6:00 Conventional and common treatments for mastitis, and the wrong way to massage your breast if you have mastitis

9:37 When should antibiotics be considered for mastitis?

10:17 Antibiotic resistance

11:32 The golden key with mastitis: drain the breast. Some tips on how to feed on the affected side with mastitis

13:12 Ultrasound treatment of mastitis

14:26 Reasons why women can get mastitis

16:00 Breastfeeding isn’t easy

18:45 the natural treatment for mastitis including diet and herbal medicine

19:48 Echinacea, Calendula and lymphatic herbs for mastitis

21:45 How stress affects the milk ejection reflex, and how herbs can help this

23:50 Probiotics for prevention

24:25 Prevention tips

24:45 Posture when feeding

26:50 More on probiotics

27:50 Gut health and biofilms

28:30 Looking after your immune system with nutrition, dealing with stress and the importance of a village

30:50 How recurrent mastatitis is associated with some common vitamin and mineral deficiencies

32:00 How an incorrect latch and tongue tie may affect drainage

Self-Drainage for Mastitis

These exercises can be practised daily to encourage good lymphatic drainage and help prevent mastitis, but they can also be done to help with a current infection.

Thanks to Brooke for the guidance with these exercises. Drawings are by Caitlin Duckett.

Effleurage Encouraging the flow from the breast to the lymph system for clearance, gently sweep under the breast up towards the armpit

“The Pec Wobble” Pull the pec muscle off the chest wall and give it a wobble, this is as aggressive as you will get – not it is not the breast tissue you are moving but the muscle.

“The Lift and Twist” Gently cup the breast and lift it upwards, maintain the lift and gently rotate the breast back and forth.

“The Lift and Bob” Gently cup the breast and lift upwards, maintain the lift and bob up towards the collar bone and underarm

Get in Contact with Brooke:

Instagram @thingsdownthere
Brooke’s booking page: https://auappts.gensolve.com/p360/clinician/details/brooke_hile

Want to subscribe to get podcasts automatically? You can do that here:

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Related

Caring for Mama Podcast

Self Care for New Mothers

The amazing benefits of breastfeeding

Why You Should Choose Chemical-Free Products For You & Your Baby

Filling Your Own Cup First

Naturopathic support in pregnancy

How to manage reflux in babies

Why Gut Health is Critical to Your Wellbeing

The post Mastitis – How Naturopathy and Physiotherapy can help with Prevention and Treatment appeared first on Alison Mitchell Naturopath.

Are you a little confused about whether coconut oil is actually good for you or not? I don’t blame you, there’s so much conflicting information about there, some information says it’s bad for you and some says that it’s the magic cure for weight loss and brain issues, among other things.

Well you don’t have to be confused anymore. I have done the hard work for you and sifted through papers and papers of research on coconut oil to bring you a balanced perspective.

I get my nerd on discuss the available research in relation to every claim that’s been made about coconut oil that I can think of. I also get even deeper into my nerd form and talk about the composition of coconut oil, the different types of fatty acids it contains and what these do.

Listen on the Soundcloud website here or in the embedded player below.

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Don’t forgot to leave me a 5* review on iTunes or on your podcast app.

Podcast Breakdown

0:00 Intro

2:12 How research on coconut oil can be confusing as the type of coconut oil makes a big difference, and how research on nutrition has a few issues we need to take into consideration when applying the information to our lives.

3:50 Traditional Use of Coconut Oil

6:22 About Virgin Coconut Oil

7:00 Copra (copha) vs. virgin coconut oil

7:31 Saturated Fat, medium chain triglycerides, short chain triglycerides and the breakdown of coconut oil (read more about it here)

9:00 Can coconut oil help you to lose weight?

10:00 Can we extrapolate the benefits of MCT (medium chain triglycerides) onto coconut oil?

10:50 How does our body use MCT different to LCT? Plus more on MCT and body composition.

14:50 Coconut oil makes you feel fuller

15:30 Antimicrobial and anti-fungal properties of coconut oil

16:54 Coconut oil protects again antibiotic damage to the liver

17:20 Coconut oil for head lice treatment

17:47 Coconut oil for hair health

18:17 Coconut oil can help heal wounds

18:35 Oil pulling – how coconut oil can help your teeth and gums

19:47 Coconut oil for brain health, what research is available for its use in Alzheimer’s disease

22:32 Can coconut oil help underactive thyroid (hypothyroid).

23:35 Can coconut oil endanger your heart

24:21 Is coconut oil a cure-all for thyroid function

25:02 Coconut oil and heart health: danger or not? How does it affect cholesterol?

26:00 Cholesterol is evil vs. Cholesterol isn’t the enemy

28:37 Let’s go back in time to when coconut oil actually was bad for you.

29:28 Virgin coconut oil but not copra is good for the heart

30:30 How to get the best out of coconut oil for weight and heart health

31:30 The dark side of coconut oil, and how to reduce the negative impact of coconut oil

32:20 Allergies and coconut oil

33:00 The environment impact of coconut oil, food miles and sustainability

34:00 Summing up, do I recommend using coconut oil as a supplement, as a cooking oil, topically or for oil pulling?

The post Coconut Oil Podcast appeared first on Alison Mitchell Naturopath.

I don’t think there is a food quite as debated about as coconut oil. A quick google search brings up a multitude of articles with differing opinions, some authors claiming coconut oil is a miracle cure-all, some claiming it is the devil incarnate.

The arguments about coconut oil bring along with it the debate of recent years, about the links between heart disease, saturated fat and cholesterol.

It’s incredibly difficult to unravel this mystery because there is a limited amount of research on coconut oil (especially in comparison to olive oil), and a lot of the claims made on the benefits of coconut oil are somewhat hypothetical, based around knowledge of its constituents such as the type of saturated fat, lauric acid. The claims made for coconut oil’s health benefits can at times be outlandish, one article I found listed a whole 200 benefits.

But if you look, there is research.

Compare the amount of research available on olive oil to that of coconut oil and you can understand why mainstream dietary recommendations are still not sold on this tropical oil, however in the last few years there has been some promising studies emerging that demonstrate some of its potential benefits, such as increasing HDL (“good”) cholesterol and reducing the progression of Alzheimer’s disease.

In this article I wrote for Casa de Karma, I went into detail on what the research says about the good and the bad of coconut oil.

So if you want to know about any of these points, then follow the link below and have a read of the full article.

What are the traditional uses of coconut oil and how does this relate to us now?

The different components of coconut oil, in particular the medium chain fatty acids.

Can coconut oil help you lose weight

Can coconut oil kill bacteria and fungal infections? (the anti-microbial effects of coconut oil)

Does coconut improve hair?

Coconut oil for wound healing.

Does coconut oil help your teeth and gums?

Does coconut oil prevent alzheimer’s disease?

Is coconut oil good for thyroid health?

Does coconut oil affect your cholesterol?

Is coconut oil bad for you?

Is coconut oil bad for the environment?

READ THE FULL ARTICLE HERE: http://casadekarma.com.au/everything-you-need-to-know-about-coconut-oil-a-naturopath-explains/

Go (coco)nuts and PIN this article to your favourite Pinterest board. Go on 🙂

The post Everything You Need To Know About Coconut Oil appeared first on Alison Mitchell Naturopath.

Natural therapies have a lot to offer, and if prescribed by a properly trained practitioner can be effective and safe.

In Australia, Naturopathy is still an unregistered profession. This means that anyone can put up a shingle and call themselves a Naturopath, whether they’ve done a four year university course, a bargain one week online course or nothing at all. It’s a scary thought, because this means the public is left unprotected.

Many Naturopaths are fighting for registration, however until this happens there are some ways that you can protect yourself.

Associations

So how do you know whether the Naturopath you are considering seeing is properly educated? Associations such as NHAA, ATMS, and ANTA have a minimum education and strict criteria for the courses they accept graduates from , so check whether your practitioner is registered with at least one association.

Association membership requires up to date first aid, for the practitioner to be insured and for them to accrue a certain amount of CPE (continuing professional education) points each year.

Some associations cover more than one modality so it’s also worthwhile checking that they are actually covered for what they say.

If you have a disability, you may consult your NDIS support coordination provider to connect you to the nearest Naturopath in their network. They will also help check whether your NDIS fund could cover the cost of consultations and other expenses.

Keeping you safe

A properly trained Naturopath is taught certain skills and behaviours that distinguish them from the self-taught therapists.

• They should know how to analyse research and put it in context of other learnings in order to decide whether and how to apply it to their practice.
• They are experienced enough to discern diet fads from genuine diet wisdom, and not to be sucked in to flashy product marketing.
• They know their scope of practice – referring to other health care practitioners when necessary and not over promising on their abilities.
• They will be willing to communicate with your other health care practitioners.
• They know how to check for interactions between what they prescribe and what you are already taking.

Tools of the Trade

Many naturopaths will use herbal medicine and nutrition as the core of their treatment, along with lifestyle advice. There can be a bit of a difference between the style of their practice, some using drop dose herbal medicine, and some using larger doses; some practice other types of modalities such as homoeopathy, bush/bach flowers, massage, reiki or iridology. It’s your choice as to what you feel you will respond to best, so ask your practitioner what they practice or check their website where they may already describe what they do.

If you were wondering, I use herbal medicine with British Herbal Pharmacopoeia doses, nutrition (based around wholefoods and mindful eating) and massage.

Condition focus

Some practitioners have conditions that they are more experienced and interested in treating, so it is worthwhile looking for a practitioner that focuses on the condition that you are experiencing (if possible). Alternatively, ask the practitioner about their experience and knowledge of your condition/health concern.

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Health & Wellbeing Podcast #17

Here is another video and podcast for you – this episode I am joined with Laura Yen (you may know her as Laura Burton, she got married not long after we recorded this!) and we chat about our approach to healthy eating, which is based on naturopathic principles. We discuss things such as a whole food diet, our opinion on the paleo diet and the key principles we recommend for healthy eating.

Want to subscribe to get podcasts automatically? You can do that here: https://itunes.apple.com/au/podcast/health-wellbeing-podcast/id1006574743

Laura is a clinical naturopath practicing in St Leonards and Dural. Her key areas of interest are female hormone disorders, digestive health, stress & adrenal fatigue. Through her clinical experience Laura has identified the prevalence of stress in our everyday lives and sees it as the most common cause or exacerbating factor of her patients health conditions. Laura believes that we need to get back to basics and work on our ability to release and manage stress in order to prevent and treat disease.

Last year Laura set herself the mission to reach beyond the walls of her clinics and send her de-stress message out to Australian and New Zealand households through the Burton Health Tea Club. Each month she sends love letters and tea packages to her members to inject joy and excitement into their days and to remind them to slow down, relax and reconnect while sipping on a cup of organic herbal tea.

You can connect with Laura via her website www.burtonhealth.com.au, on Facebook, Twitter or on Instagram.

Podcast Breakdown:

0:00 Intro and disclaimer
0:44 Welcome
1:33 The importance of an individualised diet
2:45 Diet wars and fad diets
3:56 The 80/20 rule
6:16 A Healthy diet shouldn’t be about deprivation, rather learning to prepare and enjoying whole foods
8:14 Whole food diet
10:13 Processed foods
13:30 Fruit and juice
17:30 Calorie counting
18:55 Eat for health rather than weight loss and the importance of micronutrients
21:40 Antioxidants and other beneficial chemicals in food, herbs and spices
25:45 Wisdom from traditional diets
27:23 Anti-nutrient chemicals in food and how to minimise their impact on our digestive system
28:30 Our opinion on the paleo diet
31:03 It’s not just what you eat but how you eat
34:23 Plan your meals and try new foods and recipes
37:04 Foods for specific conditions and eating for the seasons
39:28 Short term diets e.g. ketogenic diets
40:36 Health food product deceptions, low-fat foods
42:14 Water
43:35 How to get in contact

The post A Naturopath’s Approach to Diet – Podcast #17 appeared first on Alison Mitchell Naturopath.

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Guest Post by Katarina Mitrovic

Being vegan or vegetarian is usually considered as a healthy lifestyle. And why shouldn’t it? Avoiding meat and dairy, food groups which are increasingly being associated with an increased cancer risk and hormonal imbalances while eating only plant foods of which we are constantly reminded that we should be eating a lot off, surely is the best thing we could do for our health. Or is it? Vegetarian diet is cleansing, alkalizing, and can be therapeutic, however it requires a lot more effort and planning than just simply avoiding meat. On a long term, it can be inadequate in several essential nutrients of which vitamin B12 is one. So let’s talk about deficiency of B12 vitamin in Vegetarian/Vegan diet and how to best avoid it.

What is vitamin B12?

Vitamin B12, also known as cobalamin is the largest and has the most complex chemical structure of all vitamins. Vitamin B12 is made by certain bacteria in gastrointestinal tract of animals and is then absorbed and concentrated in the body tissue. Hence, vitamin B12 is only found naturally in foods of animal origin. Unfortunately, plants can’t produce vitamin B12, although some microorganisms on plant material may do so to some extent, which we will cover further down.

Why is this vitamin so important?

Well, B12 is essential in several very important processes in our body: DNA synthesis, synthesis of myelin sheath (a fatty, neuron-enwrapping sheath that serves to speed up neural conduction), it is also essential for energy production in ‘mitochondria’ our furnaces within the cells, as well as making red blood cells in the bone marrow. As you can see, a big job for our largest vitamin.

How much do we need?

The Recommended Dietary Intake (RDI) for an adult is 2.4 µg/day and it is slightly higher during pregnancy 2.6 µg/day and lactation 2.8 µg/day. Now, that doesn’t sound like much but to obtain it from vegetarian sources isn’t that easy, even for lacto-ovo-vegetarians. For example, a whole egg = 0.9-1.4 µg/100g (one egg is 50-60g) so we are looking at 4-6 eggs – however the problem is that it is poorly absorbed (3.7% – 9.2%); Milk = 0.3-0.4 µg/100g (glass of milk is 250mls) so you looking at 3-4 glasses but again, a lot is lost during processing of the milk; cheeses are a bit better as a lot of B12 lost in milk processing is then recovered during chees making process (i.e. cottage cheese, hard cheese, and blue cheese are good sources). Plant sources unfortunately either don’t contain any B12 or if they do as a result of microorganism action, the amounts are variable in amount and form and hence rendered unreliable. There are few sources that can be considered useful to some extent. More on that later.
So, this is how much you need daily when your stores of B12 are full, however if deficient – it will take much more than the RDI to replenish the stores. Initial supplemental dose is usually 1000-2000 µg/day for week or two and then 1000 µg/day for life.

Obtaining vitamin B12 from vegetarian food sources. Is it possible?

Dietary sources of B12 as mentioned are mainly meats and dairy. In a typical Western diet approximately 5-15 µg of vitamin B12 is easily obtained daily. This is much more than recommended daily intake of 2-3 µg/day. However for Vegetarians and Vegans sources of B12 are scarce.

These are some of the sources, although none are very reliable and adequate. In most cases supplementation is usually recommended.
Fortified foods i.e. commercial cereals, soy milk and soy meat substitutes, however these are highly processed foods and the B12 contain is variable. I would not recommend them as a good source of B12. Another one is fortified nutritional yeast specially targeted for vegans, with 2 tablespoons typically containing recommended daily intake amount.
Fermented beans i.e. tempeh = 0.7-8.0 µg/100g although there is a concern about absorb-ability.
Shiitake mushrooms may contain between 1.3-12.7 µg of B12 per 100g of dry weight but consuming this amount of mushrooms daily is not possible and you still don’t know how much you are getting as B12 content varies a lot.
Some algae may contain considerable amounts of B12. And to the surprise of many it is not Spirulina or Chlorella, it is Nori which is used in making sushi. Green and purple nori contains approximately 63.6 µg/100g & 32.3 µg/100g dry weight respectively. (Watanabe et al 2014) Who would have known? One Nori sheet is approximately 2.1 g so it would take 2 green nori sheets or 4 purple nori sheets daily to achieve required daily requirement. This may be manageable on some days but perhaps used in a soup or stir-fry rather than 4-8 sushi rolls with tone of carbs in between. Other algae including spirulina are not a reliable sources. They have a form of B12 which is an analogue or pseudo vitamin, it is biologically inactive in humans.
For lacto-ovo-vegetarians, milk, cheese and eggs are a source although not very significant as mentioned earlier.
Also it is interesting to know that organic vegetables get some B12 producing bacteria through fertilization with manure, and hence choosing organics may contribute to your vitamin B12 intake ever so slightly.

For the rest of us who consume animal products clams and beef liver are the highest sources of B12, containing about 84 and 71 µg/100g of B12 in a serving of 85g. Other good sources are chicken liver, pork liver and salmon.

B12 absorption, getting it into our body and cells.

Getting enough B12 through food is one challenge, but being able to then absorb it is a whole new one. B12 is the hardest to absorb nutrient. It has very complex absorption process. It depends on salivary glands to produce R-Protein for temporary binding to B12, stomach acid and pepsin to help break down protein bonds, stomach parietal cell function to produce intrinsic factor for binding, functional pancreas to produce proteases and functional illium for proper absorption. So in addition to not being readily available in plant foods there are so many areas with absorption that can also go wrong. For example, use of antacids suppresses stomach acid production. The elderly can often have reduced parietal cell function and pancreatic cell function. Inflammation in small intestines can reduce absorption. These are very common scenarios and are especially concerning if a person is long term vegetarian or vegan. (http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif)

How would I know if I am deficient?

Well, you may not know if you are deficient for several years. B12 can be stored in the liver for many years, and therefore deficiency symptoms may not be apparent for some time. When symptoms do occur, and they can occur rapidly, you have well and truly depleted your stores.

Deficiency symptoms may be mild or severe. Mild symptoms, such as lethargy or forgetfulness are so general that often are associated with other issues. Other symptoms of Vitamin B12 deficiency can range from skin pallor, lowered energy and exercise tolerance, shortness of breath and palpitations which are generally associated with anaemia. Most of these effects are indistinguishable from another vitamin deficiency – folate deficiency. Neurological symptoms are present in about 75-90% of people with frank deficiency and are more severe with vitamin B12 than in folate deficiency which helps to set them apart. They include sensation of tingling, tickling, pricking, or burning of hands and feet, movement and gait changes, mood changes and memory loss which can progress to dementia. There may also be visual disturbances, impotency and impaired bowel and bladder control. These are some serious effects not to be laughed off. So let’s pay attention to our body and if in doubt test.

How can I test it

The most common test is blood test, that is, total serum B12, however research has shown that it doesn’t accurately represent the levels of B12 within the body tissue. Testing for blood Homocysteine and Methylmalonic acid levels is a more sensitive method for testing as these parameters are increased early in Vitamin B12 deficiency, even before red blood cell changes occur. If we only use low blood vitamin B12 level to diagnose B12 deficiency, observational studies show that we would miss up to one half of people with actual B12 deficiency. (Oh & Brown 2003) Hence, Homocysteine & methylmalonic acid represent a more functional tests for B12 deficiency. If in doubt, ask your doctor for these tests.

Supplementation

B12 can be supplemented in few different forms. Doctors can prescribe B12 via intramuscular injections, however for those who cringe at the thought, there are also oral sprays and tablets. Luckily, oral vitamin B12 has been shown in several studies to be as effective as injections in treatment of B12 deficiency states. (Oh & Brown 2003).

There are several different forms of this vitamin but not all are biologically active. The best forms to look for in the supplement are “methylcobalamin” and “adenosylcobalamin” as these are most natural forms referred to as “activated B12”. They are in the form ready to be used by the cells, however these forms are not yet approved by TGA (Therapeutic Goods Administration) and hence cannot be found in supplements manufactured in NSW. The methylcobalamin form is becoming available in some other regions like in US.

The most commonly used form however is synthetically made Cyanocobalamin form. It is the form used in most supplements and B12 fortified foods as it is more stable and of course cheaper to make. This form has raised some concerns as it contains a molecule of cyanide, but the amount of cyanide in cyanocobalamin supplements is small and we are told physiologically insignificant. According to research, the amount of cyanide in 1,000 micrograms of cyanocobalamin is about .6% of the amount that is thought to be the lower level that causes harm. (http://veganhealth.org/b12/toxicity)

The bottom line

B12 is essential nutrient that is hard to obtain from vegetarian/vegan diet. Although there are several vegetarian sources, none are very reliable or available in adequate amounts. You could possibly try increasing intake of Nori, Shiitake mushrooms, tempeh or fortified nutritional yeast, however I would still suggest supplementing especially if you have already depleted your Vitamin B12 stores. Another reason why supplementation is better in this case, it is because of numerous issues with absorption of this vitamin.

Resources:

• Oh & Brown 2003,’Vitamin B12 Deficiency’, American Family Physician, Vol 67, No 5, page 979-986
• O’Leary & Samman 2010,’Vitamin B12 in Health and Disease’, Nutrients, 2010, 2 ,299-316
• Watanabe et al 2014,’Vitamin B12-Containing Plant Food Sources for Vegetarians’,Nutrients, 2014, 6, 1861-1873
• Pawlak et al, ‘How prevalent is vitamin B12 deficiency among vegetarians?’, Nutrition Reviews, Vol. 71(2):110-117
• Braun & Cohen 2010, Herbs & Natural Supplements An evidence-based guide, 3rd edn, Elsevier, Syd, Page 957-963
• http://veganhealth.org/b12/toxicity
• http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif

Katarina Mitrovic, Nutritionist

Adv. Dip. Nut

Katarina is a Nutritionist with an interest in family and children health.

You can connect with her on her Facebook page

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The post Vitamin B12 in Vegan/Vegetarian diets appeared first on Alison Mitchell Naturopath.

10/1/15

Vitamin D for healthy blood sugar levels in pregnancy

If you’re not getting enough Vitamin D while you’re pregnant, your blood sugar levels may suffer. This could mean that you’re more likely to get issues with blood glucose and insulin regulation, which can lead to conditions such as gestational diabetes (1).

The worse the vitamin D deficiency, the worse the blood sugar level control is. (2) Vitamin D deficiency usually occurs when your blood levels become lower than 50 nmol/L, but personally, I suggest keeping them around the 90-120 level for optimal health.

Over 3 in 5 pregnant women in Australia have insufficient Vitamin D, and during pregnancy you need about 4-5 times more Vitamin D, as it has such an important role to play in the health of yourself and the baby (3).

Vitamin D is involved in the regulation of calcium metabolism, blood sugar levels (4), immune health and is also an important nutrient for keeping breast cancer risk low. Vitamin D is also well known for it’s involvement in bone health.

Pre-eclampsia, low birthweight, preterm birth, increased risk of post-partum depression and autoimmune disease are also associated with Vitamin D deficiency during pregnancy. (5)(6)

Why so many people are deficiency in Vitamin D despite living in the ‘Sunny Country’ is still not completely understood. Unfortunately Vitamin D testing has recently been removed from the Medicare rebate list (except in rare circumstances), so this is a test that will need to be paid out of pocket. Because of this, and also because of the high safety levels of vitamin D supplementation it’s likely that the best course of action during pregnancy is to supplement at a range of 1000-2000IU Vitamin D in addition to what is contained in pregnancy multi-vitamins, as well as getting smart sun exposure. (5)(7)

Tips on how to get vitamin D from the sun while still being safe:

• Vitamin D is best absorbed between 10am and 3pm.
• Get 7-10 minutes of sun exposure to arms and legs.
• Follow with SPF30+ sunscreen.
• Always protect the face.

Works Cited

The post Vitamin D helps blood sugar level stability during pregnancy appeared first on Alison Mitchell Naturopath.

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You’ve probably been hearing about fermented foods recently – things like how you can have a spoonful of sauerkraut alongside your dinner or add some kefir to your smoothie or muesli for a myriad of awesome health perks. I thought it might be helpful to remind you of just WHY health nerds like myself have been banging on about fermented food awesomeness and so I’ve compiled a little list for you:

BETTER GUT HEALTH

The process of fermentation breaks down sugars in the food, and in this process lactic acid is created. This lactic acid helps to feed the good guys in your guts, aiding in a better microbiome.
Eating fermented foods will also introduce beneficial bacteria to your digestive system, again helping achieve a better microbiome.

Here’s just a few reminders on why a healthy microbiome is awesome:

1.  Better immune health
2. Better digestive health with less unhappy gut symptoms like bloating, farting, diarrhoea/constipation and pain
3. Better mood (you can read more about that here)
4. More energy
5. Less inflammation, less aches and pains

BETTER NUTRIENT ABSORPTION

The presence of the lactic acid helps some nutrients to be better absorbed and used by the body. In fermented vegies you get more Vitamin A and Vitamin C, in fermented dairy like kefir and yoghurt you get more B vitamins and in some cheeses Vitamin K2. If grains have been sprouted prior to fermenting the protein is much better absorbed, and enzymes that reduce mineral absorption are limited as well.

Have you noticed improvements in your health from fermented foods? Let me know below!

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The post Why you should be eating fermented foods appeared first on Alison Mitchell Naturopath.