Succulent patties that are rich in nutrients but tasty as heck… I have a recipe for you that offers this!

These days I create meals that can be enjoyed by adults and kids alike, and with a bit of alterations are suitable for a baby that’s just starting to eat (although by the way she is going you’d think she was a eating competition winner in a previous life). And this was a hit!

These patties were so tasty, I made larger patties for hubby and I, smaller patties for Ash and small patties of a mixture without salt for Lara (baby led weaning). Everyone loved them!

Tinned salmon is a great source of calcium and other minerals as the bones can be crushed up and eaten – you won’t even know they’re there. On top of that, it’s so easy to just open a can, smoosh it up and through it together with some other ingredients for an awesome meal. Extra bonus – it’s a very cost effective meal.

I used red salmon and tricolour quinoa but you could use pink salmon or any other colour quinoa if you’d prefer. I cooked the quinoa earlier in the day and let it rest until I was ready to make the patties. If you haven’t cooked quinoa before, I would say it’s just like cooking rice via the absorption method. You want it to be tender but not entirely mooshy. When it cooks, the germ ring becomes visible so it gets a white outline around it.

Ingredients

• 2/3 cup quinoa, cooked and then cooled
• 415g can salmon
• 2 spring onions, finely chopped
• 2 tsp sesame oil
• Handful coriander leaves, finely chopped (you could also use dill)
• 1 egg
• 1 tsp chia seeds
• 2 tbsp mayonnaise
• 2 tsp Dijon mustard
• 1/4 lemon, juiced
• 1 tbsp ground flaxseeds
• Rice flour 2 tbsp
• 1/2 tsp salt

Method

1. Drain the salmon, and transfer it into a bowl and mash it with a fork to break up the bones
2. Add all the remaining ingredients to the bowl and mix together
3. Allow it to sit for 10 minutes
4. Heat a fry pan over medium high heat, then add 2 tbsp olive oil
5. Scoop a small handful of the mixture out and loosely form into a ball then place in the pan. Slightly flatten with a spatula so that it forms a disc shape
6. Fry for about a minors or until it turns golden brown. Turn the patty over and cook until it turns golden brown.
7. Transfer cooked patties to a plate and cook the remaining mixture in batches, adding more oil to the pan in between as needed. After a few batches you might need to turn the heat down in the pan.

Meal ideas :

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Health & Wellbeing Podcast #26

Most people will experience pain at some stage in their lives, however for some this pain can be chronic, at times severe. Many people struggle with the side effects of conventional pain medications, and turn to natural medicine for support.

Herbal medicine and food can be used to assist in the management of pain conditions, both in addressing the underlying cause of pain conditions, and in providing some pain relief.

Photo by Hailey Kean on Unsplash

Earlier this year I spoke at the Wise Women Gathering about Chronic Pain and Inflammation. What a wonderful event it was, full of many kind, wise and wonderful ladies. I was honoured to be asked to speak again and this year my topic was something quite different to my talk of the previous year, Herbal Medicine for Motherhood – I spoke on Chronic Pain and Inflammation.

In my clinic I see a lot of people who experience chronic pain of various degrees and the ways that this is dealt with conventionally is sadly, in many cases insufficient. The increasing reliance on potentially harmful medications and lack of holistic care is an issue that compounds the problem.

I had so much content I wanted to share at this talk, but not enough time to cover everything, so I have shared this now in my podcast. I am splitting the topic into sections, and I share with you now the first part, where I will be talking about the underlying issues that feed into chronic pain and inflammation.

Some topics that will be covered include:

• What is Pain?
• What is the difference between acute and chronic pain?
• Understanding chronic pain.
• Causes of chronic pain. These include:
  • Diet and lifestyle
  • Biological make up (including genetics)
  • Gut health
  • Hormones
  • Environment and Personal History
  • Chronic Infections
  • The Mind.

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

iPhone   Stitcher   Youtube   Soundcloud

The post Chronic Pain and Inflammation – Part 1 appeared first on Alison Mitchell Naturopath.

We’re all getting older, there’s no denying it.

And personally, I don’t think we should try to deny the aging process. But with aging comes the decline of health, and the increased risk for certain conditions. Choosing to take steps to slow down aging is not always about vanity – it can also be about improving your quality of life. The faster you age, the more your health will deteriorate, with conditions such as type 2 diabetes, arthritis, cancer, osteoporosis, Alzheimer’s disease and heart disease becoming more likely.

The post Can Supplements Help You Age Well? appeared first on Alison Mitchell Naturopath.

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~Serves 2~

Ingredients

• ½ cauliflower
• ¼ bunch kale (the flat leaf or the curly is fine), finely chopped.
• Handful mint and basil leaves, finely chopped.
• Salt and pepper
• 1 pinch dried chilli flakes
• 1 tsp cumin powder
• 2 salmon fillets

Method

In a food processor, blitz the cauliflower until it turns into a coarse breadcrumb like consistency.

Get out two frying pans, one on medium high and the other on medium heat. Add some olive oil to both pans.

In the medium high heat pan add the salmon fillets (first season them with salt and pepper) skin side down.

In the medium heat pan, tip in the cauliflower. Stir through until it starts to soften then add the kale. Season with salt and pepper and add the dried chilli and cumin. Cover with a lid.

After about 4-5 minutes or the skin is crisp, turn the salmon over.

Cook the salmon for another 3-4 minutes or until cooked to your liking.

Remove the lid from the cauliflower, then add the mint and basil and cook for another minute, then take off the heat.

Serve the cauliflower scramble into bowls and place the salmon fillet on top. Garnish with some cracked pepper and torn up basil leaves.

The post Kale, Basil, Mint and Cauliflower Scramble with Salmon appeared first on Alison Mitchell Naturopath.

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Unless you’re in the business of making babies and have encountered some snags along the way, this is not an issue many people are aware of, but varicoceles can make falling pregnant rather tricky.

Varicoceles are like a varicose vein in the scrotum, and when these are present they produce a lot of heat, which essentially cooks some of the sperm, resulting in impaired sperm morphology (odd looking sperm) and activity (they might swim in circles rather than a straight line).

Omega-3 polyunsaturated fatty acids make up a large part of the sperm function and structure, so we know that we need plenty of our Omega-3s for sperm health, but we’ve also realised that men with varicoceles have lower levels of Omega-3s and higher oxidative DNA damage compared to other males.

What can we do with this knowledge? Well it’s not a magic answer to the varicocele problem, but it does give us some insights into how we can help and possibly prevent them.

Aim to keep your omega 3 : omega 6 ratio in check, and consider supplementing with omega 3s (ensure you have a good quality product, if in doubt check with your practitioner).

Works Cited

The post Omega-3 deficiency may be involved in varicoceles. appeared first on Alison Mitchell Naturopath.

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Omega-3 solution to children’s sleep problems

Sleep problems and deficiencies of long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA), in children are both associated with poor health, behavioural and cognitive problems.   A study by the University of Oxford suggests that increasing your child’s intake of algal DHA may improve their sleep.

In a 16-week study of 362 primary school children who also had reading problems, 40% of the children experienced sleep problems including anxiety about sleep, bedtime resistance and frequent episodes of waking during sleep. Given 600mg omega-3 daily, 43 children were monitored in sleep.

The study found that children who took omega-3 had almost an hour more sleep and suffered from fewer waking episodes per night than the children who took placebo.  Additional benefits of quality sleep for school-aged children include improved language skills, and reduced academic and behavioural problems.

Montgomery P, Burton JR, Sewell RP, et al. Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomised controlled trial. J Sleep Res 2014 Mar 8. [Epub ahead of print]

Folinic acid and B12 for autism

Emerging evidence suggests some children with autism may experience abnormal redox and methylation metabolism. Currently it is suggested that redox imbalance and oxidative stress may contribute to the pathophysiology of autism.

American researchers have found that supplementing autistic children, who have abnormal glutathione and methylation metabolism, with vitamin B12 and folinic acid results in an improvement in behaviour and glutathione redox status.

After three months of treatment, behaviour was significantly improved with an average increase in skills of 7.7 months. The researchers found that the greater the glutathione redox status, the greater the improvement in behaviour including expressive communication, daily living skills, and coping social skills.

 Frye RE, Melnyk S, Fuchs G, et al. Effectiveness of methylcobalamin and folinic acid treatment on adaptive behavior in children with autistic disorder is related to glutathione redox status. Autism Res Treat 2013;2013:609705.

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‘Good’ fats

These include monounsaturated fats and polyunsaturated fats. Both of these fats will be liquid at room temperature such as oils.

Monounsaturated fats are found primarily in plant based foods. Our bodies also have the ability to make monounsaturated fats from saturated fats, assuming we have plenty of the vitamins and minerals (such as zinc) that are involved in this process. Good sources include almond, olive, pecans, cashews, peanuts, avocados, canola, and macadamia. These oils are safe to use in low to moderate temperatures.

Polyunsaturated fats are essential fatty acids- see below. They turn rancid easily and should not be used in cooking. Food forms of polyunsaturated fats, such as macadamias are very beneficial for your health as they are less susceptible to oxidation than food forms of monounsaturated fats.

Essential fatty acids

Essential fatty acids are essential because 1: We need them and 2: They cannot be synthesized by our body and therefore need to be included in our diets. These include omega-3 and omega-6. Unfortunately, for most of us the balance of these fats is way off. Ideally we would have a balance of between 1: 1 and 4:1 omega-6 to 3. The standard western diet ratio of these fats is a long way off this, it is usually between 20:1 and 10:1. This means we are eating too many foods high in omega-6 fats and not enough foods high in omega-3s. Too much omega-6 can is pro-inflammatory and can lead to an increase in blood clot formation, cancer, weight gain, high blood pressure, depression and depressed immune function. Both were once found balanced in foods, but modern agricultural practices means that the omega-6 content it much higher. For example, organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.  Red meat (pork more-so than herbivores like cows)  and poultry have been affected in the same way with the increase of grain feeding.  These animals traditional diets would have provided us with good fat balance, however now these foods are inflammatory.

Omega-3: Fish, soy, wheatgerm, flaxseed, walnut, nuts

Omega-6: Safflower, sunflower, corn, red meat, nuts, seeds and plant oil. Most processed and fast foods contain high amounts of omega-6 due to the overuse of corn products and cheap oils used in the processing.

Eating whole, fresh foods and fewer processed foods and opting for free range eggs and chicken and grass fed red meat (pork MUST be grass fed or free-range) will help you regain the balance of omega-3s and omega-6s.

Saturated fats

Saturated fat is found primarily in animal foods. The only exceptions to this are the tropical oils—coconut, palm, and palm kernel—and cocoa butter, which come from plant sources. These are also saturated. Unlike unsaturated fats, saturated fats are solid at room temperature, like butter, cheese, lard, bacon fat, milk fat, and the fat in meat products

Saturated fats are essential for our health and are often given a bad reputation by companies which sell vegetable oils.  This bad reputation began by a misinterpretation of a study done several years ago which showed that eating less saturated fats and more vegetable oils reduced cholesterol levels.  Alarmingly, what this study also showed was that these same people had an only temporary increase in cholesterol and there was an INCREASE in mortality rates!  So eating more vegetable oils and less saturated fats might reduce your cholesterol short term, but it’s not actually better for you.

Some studies have shown that eating red meat may increase the risk of colo-rectal cancer and lung cancer.  This may not be due to the red meat and saturated fat itself but rather the lack of total fibre in the diets analyzed.

Breast milk naturally contains saturated fat.  We NEED some, it is essential.  However taking all the information into account, we can realise that while saturated fat is not bad for us or evil (trans fat is evil) and it is ok to have some, we shouldn’t go overboard and that an excess  of anything is bad for us.

Trans fats (and how margarine is made, don’t read if you’re squeamish!)

Trans fats are produced using a process called hydrogenation. This is the process that turns polyunsaturated oil, normally liquid at room temperature, into fats that are solid at room temperature-margarine and shortening. To produce them, manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process and mix them with tiny metal particles-usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas at high-pressure and high-temperature. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency. The oil is yet again subjected to high temperatures which turn it rancid then it is steam-cleaned to remove its unpleasant odor. Margarine’s natural color, an unappetizing gray, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food. This does not sound like something that should be put into our bodies to me!

These artificially produced fats are used in place of butter and lard, fried at high temperatures without burning and increase the shelf life of foods. Food companies caught on and began using trans fats in commercially produced goods. Restaurants and fast-food chains started using trans fats exclusively for deep frying foods like fries.

Trans fats are even worse than saturated fats. They not only increase LDL cholesterol (the bad cholesterol) but also lower HDL cholesterol (the good cholesterol), increase the risk of diabetes, gall stones, and internal inflammation. Consumption is associated with an increase risk of coronary artery disease. In the brain and other neurons in the body trans fats may become incorporated into cell membranes and impair their ability to function, communicate, and transport nutrients. Trans fats are just close enough in structure to healthy fats to stand in for them in biological functions. But they cannot do the job of the healthy fats and so cause dysfunction and disease.

Cholesterol

Cholesterol has gotten such a bad rap. And yet cholesterol, another kind of fat, is an essential part of every cell membrane in the body, the central nervous system, hormones, and other physiological functions. In fact, cholesterol is so important to the health of the human body that it is made inside the body. Your liver makes cholesterol and sends it out into the bloodstream for your body to use. Only 20% of the cholesterol comes from our diets.

There is “good” cholesterol (HDL), and “bad” cholesterol (LDL).  There is also something called vLDL, or very low density lipo-protein which is a ‘dangerous’ cholesterol because it is inflammatory and sticky, so it can stick to the artery walls.  This is increased if there is oxidation of peoples fats (such as by not having enough antioxidants in the diet or eating too much trans/hydrogenated fats).  When there is too much vLDL cholesterol circulating in the bloodstream, it can cause inflammation in the lining of the artery. Over time the results of this inflammatory process cause plaque to build up and begin to clog the arteries. Plaque and sometimes blood clots form. Both can block arteries, causing a heart attack or stroke. HDL cholesterol’s job is carrying the cholesterol back to the liver.  HDL is cardio-protective and helps reduce inflammation and plaque buildup in the arteries.

There is cholesterol found in all animal products, however it is now becoming understood that foods containing cholesterol do not actually raise your blood cholesterol levels.

If your cholesterol levels are high, you need to dig deep (with the help of a holistic health care practitioner such as a naturopath) to identify WHY they are high.  The possible causes are many, but diet isn’t likely to be one of them.

Fats and calories

Fats do contain twice as many calories as carbohydrates. However the key is how they are digested. Complex carbohydrates take 2-3 hrs to be digested. Refined carbohydrates will take 30 minutes. However fats will take 5-8 hours to be completely digested. Therefore, fats keep hunger satisfied 3 times longer and can also help to keep blood sugar levels from spiking. It is important to include some ‘good fats’ into your diet when trying to lose weight for this reason. We also know that ‘good’ fats are needed to burn fat and lose weight.  If you cut fat out of your diet altogether your body will be very stubborn about letting go of it’s stored fat!

Low fat diets

Low fat diets eradicate the good and the bad fats. Remember- we can not make essential fatty acids and this is why they are needed in our diet. By avoiding all fats we are also missing out on the variety of other nutrients found in foods like nuts, oils and avocado. Following a strict low fat diet can lead to low energy, nutrient deficiencies, poor concentration, rebound weight gain and depression. Low fat products will also often have more sugar to make them taste better.

Cooking with fats

• Cook with olive oil only at low to moderate temperatures
• Do not cook with polyunsaturated fats such as avocado and flaxseed as the heat combined with oxygen damages the oil
• Try cooking with stock, vinegar, wine or water instead of oils
• Steam veggies, then finish off under the grill to brown rather than cooking covered in oil
• Use avocado, hommus or olive oil on bread
• Keep oils oils that are vulnerable to oxidation in dark glass containers and store away from sunlight.
• Do not use oils in plastic containers as they can leach harmful chemicals from the plastic.

Good Oil choices:

For deep frying:

• Animal fats such as lard or tallow (e.g. superfry)
• A refined olive oil (e.g. light olive oil) – don’t use extra-virgin olive oil which doesn’t hold up to the high heats)

For pan frying:Any olive oil

• Butter
• Coconut oil

For roasting:

• Animal fats
• Olive oil or other oils higher in saturated fats such as coconut oil or macadamia which also holds up very well to the sustained high heat.

Adding more Omega-3 fats into your diet

• Eat a handful of nuts daily, especially walnuts
• Fish x 4/week
• Drizzle olive oil or flaxseed oil combined with lemon juice and herbs over salads and steamed veggies
• Add flaxseed meal to your muesli, shakes, yoghurt (grind it fresh each week and keep in the fridge)
• Use avocado or olive oil as a spread on bread
• Be conscious of foods high in omega 6

Some points on spreads…

Essentially, margarine is processed and full of hydrogenated oils so this ‘health food’ is not good for you at all!  Even though it doesn’t contain cholesterol, as you know this isn’t such a bonus.  Even the olive oil spreads contain other processed oils, which highlights the important of reading ingredients on food labels.  Stay away from margarine unless you know which oils go into in and whether it has been processed in a safe way.

Butter is fine for you, but try to use organic!  A portion of butter is the size of the top segment of your thumb.

If vegetarian, use olive oil, hommus or avocado or Melrose omega spread on bread (made from flaxseed oil, an omega-3).

More on Cooking with Oils …  Smoke Point

The smoke point refers to the temperature at which oil begins to smoke. At this point the oil starts to decompose. If oils are heated to smoke point there’s an increased risk of producing carcinogens and the food will burn and taste terrible. Refined oils have a higher smoke point than their unrefined counterpart and when higher temperatures are required, for example, to BBQ, stir fry or deep fry at high temperatures (over 200C) they are almost a better option, were the majority not refined through chemicals solvents. For a product to be classified as organic its production process must be also be approved by the organic industry therefore thea ssurance of a chemical free oil is to buy orgainc refined oils for high heat cooking.

Many people reuse their oils which can have the effect of reducing the smoke point of the oil. Reusing oils also increases the production of free radicals and should therefore be avoided regardless of the cost saving.

The table below gives the smoke point of most well known and less known oils.

Cooking Guide

200C – Suitable for all types of cooking including stir frying, deep frying, BBQ’ing, grilling, and baking
175 – 200 – medium heat frying, grilling, baking
107 – 175 – gentle frying on a low heat, light grilling
107 C – use cold in salad dressings

The best advice for cooking is to use an oil with a high concentration of more stable monounsaturated fat. Only use a refined oil of quality when you are sure no chemicals were used in the refining process. ( refined camellia tea oil is an excellent choice of oil for high temperature cooking). Polyunsaturated oils do have a rightful place in our healthy world, and oils like flaxseed, walnut, and sunflower oil should be consumed for their many health benefits. Eat them cold in dressings with salad or over cold cereals and always store your bottles in the fridge.

The post The truth about fats appeared first on Alison Mitchell Naturopath.

All the work that you have been doing in pre-conception care, eating well and taking your supplements doesn’t stop now, but it does change slightly.

Nutrition and Supplements

Your body has a high demand for nutrients during pregnancy.  You are the only source of nutrition for your growing baby. The baby is growing inside your womb and it forms its whole body from yours.  The baby will take what it needs and whatever is left the mother then uses (getting you ready for the selflessness of motherhood).

Some factors such as stress, inadequate diet, the effects of morning sickness, undiagnosed allergies, heartburn, constipation, long term deficiencies, stress or other pre-existing conditions may mean your intake of essential nutrients is inadequate to cope with the needs of both you and your growing baby.

If you are low in nutrients your baby will take what it needs from you, often leaving you in a deficient state.  Many conditions that occur during pregnancy (e.g. pregnancy brain, leg cramps, constipation) are caused or worsened by nutritional deficiencies, so it makes sense that ensuring you have ample supplies of nutrients not only means your baby is getting everything they need, but so are you.

When breastfeeding nutritional demands are as great, and sometimes even higher than during pregnancy.  It can take 2 years to nutritionally recover from a pregnancy!  If you are planning to concieve again during this time, then it isessentialto ensure you are stocked up well.

Did you know that during your pregnancy, you will create several extra kilograms of your own uterine muscle, as well as the nerves, bones, organs, muscles, glands and skin of your baby? In addition, you will make several kilograms of amniotic fluid, a placenta and produce a significant increase in your own blood volume. In addition, your own kidneys and liver have to work overtime, as they have to process the wastes of you and your baby!

A balanced diet should include a good variety of foods and provide all nutrients the body needs. The emphasis should be on eating a higher quality diet rather than simply eating more.   We can provide you with nutritional education and advice specific to you and provide meal suggestions or plans to support you and your baby.

All pregnant women require nutritional supplementation to some extent, due to the lack of essential nutrients in our soil and food supply.

The most well known nutrient that we require during pregnancy is folate, however it’s not that simple.  A lot of pregnancy multi-vitamins you can find in supermarkets and chemists contain plenty of folate, but lack or are extremely low other nutrients essential in pregnancy.  We can assess your individual requirements and recommend the right supplements for you.   It is important not to self medicate, especially during pregnancy.

Click here to read about some of the key nutrients required in pregnancy

Not only does nutritional supplementation help to prevent and manage deficiencies, it is also helpful in managing conditions.  Some nutritional supplements such as probiotics have been shown to be beneficial in preventing allergies in eczema in the newborn.

Some general tips during pregnancy:

• Avoid junk food and refined sugar and food completely.
• Avoid raw eggs, meat, chicken and seafood
• Avoid foods which you are allergic or intolerant to.
• Avoid foods high in mercury or other heavy metals such as swordfish, shark, tuna.
• Eat LOTS of fresh fruit and vegetables.
• Eat legumes and beans for fibre and protein.
• Eat foods rich in calcium and iron.
• Eat lots of foods containing soluble fibre, rather than insoluble fibre (such as wheat bran) as this can worsen constipation.
• Aim to have at least 2 serves of protein each day.
• Make sure you are hydrated, drink plenty of clean filtered water and avoid using water bottles which contain BPA.
• It is best to avoid caffiene during pregnancy.  Some women can be particularly sensitive to this, so should avoid tea, coffee, dark chocolate and soft drinks.  Caffiene can decrease blood flow to the baby and regular intake has been associated with low-birth weight.
• Avoid alcohol, cigarettes, recreational drugs and any unnecessary medications.

Common Conditions during Pregnancy

There is much that naturopaths can offer to women during pregnancy.  Conditions such as leg cramps, morning sickness, pre-eclampsia, reflux, colds, sinusitis, constipation and more can be managed with natural medicines.

Click here to read more about the common conditions of pregnancy and what we can do.

Pregnancy Program

Continued naturopathic care throughout pregnancy will help to ensure a healthy pregnancy and a healthy, happy outcome.  The pregnancy program is designed to support you and your baby during this time of rapid growth and change.  The emphasis will be on your nutritional status and your changing nutritional requirements through each trimester, while addressing any queries, complaints or issues that may arise.  Towards the end of the pregnancy we can begin to introduce remedies which prepare for your for labour, as well as providing you with your tool kit for after the birth.  Regular massage throughout the pregnancy is also recommended.

A typical pregnancy program includes:

During the 1^st Trimester we will address

• Giving suggestions for good dietary and lifestyle habits and continuing clean, toxin free environment
• Advice on a nutritious and individualised food plan for your pregnancy to support you and your baby
• Optimising your nutritional status,  promoting and nurturing a lush and healthy environment in which your baby can grow
• Reducing any uncomfortable symptoms of early pregnancy that may arise such as morning sickness
• Treating any threat to the pregnancy such a bleeds or threatened miscarriage
• Acupuncture is fantastic during this time for helping to manage morning sickness

2^nd Trimester

• Continue to monitor your nutritional status with particular emphasis on iron and blood nutrients as well as zinc status
• Treat any pregnancy problems that may be arising
• Review your activity and exercise

3^rd Trimester

• Prevent or treat any problems typically related to the later stages of pregnancy, such as gestational diabetes, pre-eclampsia, constipation, and oedema (fluid retention).
• Begin birth preparation.  Specific nutritional and herbal treatments are introduced to support labour, delivery and lactation.  Herbal medicine has a long history of use in the last trimester of pregnancy.  Specific nutrient supplementation and individualized herbal homoeopathic formulations will promote a more comfortable birth, post natal and breastfeeding experience as well as reducing likelihood of complications and improving recovery.

Post-partum

• Herbs to improve healing, reduce inflammation
• Support breast-feeding if there is any issues with flow, failure to thrive, mastitis or cracked nipples
• Giving suggestions for a healthy, nutrient dense diet for breastfeeding as well as advice on introduction to solids and management of common conditions for infants such as colic

The post Naturopathic support in pregnancy appeared first on Alison Mitchell Naturopath.

If you are healthy, your heart and blood vessels work together in a balanced manner to deliver blood to every tissue and organ in your body – keeping you alive and well.

Did you know?

• Your body has its very own pump system that involves around 100,000 kilometers of blood vessels.
• Your heart can beat over 100,000 times every day!
• Adults have an average of 4.7 to 5.0 litres of blood in their body.
• Normal, healthy blood pressure is around 120/80.
• The World Health Organisation has estimated that one in every eight deaths world-wide is linked to unhealthy blood pressure.

Blood pressure

Blood pressure is the force blood exerts on the inside walls of blood vessels as it travels through the body. Blood pressure is largely controlled by the size of the blood vessels: the wider the blood vessels, the lower the pressure. As blood vessel size reduces, the pressure increases. Imagine a garden hose; if the hose is a wide one, the pressure inside as the water rushes through will be less than if it was a much thinner hose. Unlike a garden hose, however, our blood vessels can change size to a certain extent. For example, if your blood vessels contract and become narrower then this will increase your blood pressure. Likewise, if there is a build up of cholesterol plaque or fatty deposits in your blood vessels, this will narrow the diameter of your blood vessels and increase your blood pressure. Continuous high blood pressure can damage your heart, kidney, eyes and blood vessels in the brain, so it is important to ensure that your blood pressure is maintained within healthy limits.

What can you do to avoid an unhealthy rise in blood pressure?

There are a number of things you can do to influence your blood pressure and keep it within normal, healthy limits. At this clinic we have many treatments that can address the underlying factors of unhealthy blood pressure. Here are some examples of what we have to offer that may help to keep your heart and circulatory system in top shape:

• Improving dietary choices. We can help you plan meals to assist your cardiovascular system.
• Stress – we have highly effective stress reduction programs.
• Fat loss programs such as Shake It
• Healthy blood glucose management.
• Cholesterol maintenance programs.

Can’t take the pressure?

To specifically help with blood pressure, you may benefit from a few key nutrients that are well researched for their effects on improving cardiovascular health:

Magnesium: Magnesium is necessary for the health of your muscles and nervous system. Did you know that your blood vessels are actually made up of tiny muscle cells? Magnesium helps these muscle cells relax – the more relaxed they are, the lower your blood pressure will be! The type of magnesium supplement you choose is very important, as some forms of magnesium may upset your digestive system. In this clinic we only use a high quality form of magnesium called magnesium diglycinate and magnesium orotate.  Magnesium diglycinate is form of magnesium that is very well absorbed, tolerated and gentle on the stomach.  Magnesium orotate is a form of magnesium that is well absorbed and is able to target the heart cells.

Taurine: Taurine is another nutrient that may be able to help you maintain healthy blood pressure. It works together with magnesium to support the health of the heart and cardiovascular system. It also seems to have a positive effect on the nervous system, and may be able to assist if your blood pressure goes up when you are stressed.

Fish oil: Essential fatty acids from fish oil can help to improve circulation and may assist in maintaining healthy cholesterol levels.  You can get the therapeutic benefits of fish oils by taking a medical strength fish oil supplement that contains high levels (around 50%) of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). It is also important to ensure your fish oil supplement is free from heavy metals and other contaminants so that you get all the benefits without the worry.

Folate, B12, B6: The combination of these nutrients help to prevent your body producing high levels of a substance called homocysteine. A build up of homocysteine has been linked to an increased risk of cardiovascular disease.

Coenzyme Q10: (CoQ10) is required for cellular energy production in cardiac muscle and provides nutritional support for healthy heart muscle function.   CoQ10 may assist in reducing LDL cholesterol oxidation.

Alpha lipoic acid:  Alpha lipoic acid demonstrates unique lipophilic and hydrophilic antioxidant activity and extends the functional capacities of other antioxidants including vitamins C and E, glutathione and CoQ10.  Alpha lipoic acid is involved in the metabolism of nitric oxide in vascular endothelial cells and is required for cellular energy production.

Before you boil over….

Our clinic provides a range of personalised options and lifestyle programs designed to keep your cardiovascular system as healthy as possible. If you are concerned with the health of your cardiovascular system, then come in and see us to discuss the range of options available to help you take the pressure off.

Call now to make an appointment

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A recently published study suggests that a diet lacking in omega-3 fatty acids (EPA and DHA) can cause the brain to age faster and lose some of its memory and thinking abilities.
More than 1500 dementia-free study participants, with an average age of 67 years, underwent MRI scans and mental function tests. Those with DHA and omega-3 index (EPA and DHA) levels in the bottom quartile had lower brain volume compared to individuals with higher omega-3 levels. Those in the bottom quartile also scored lower on tests for visual memory, executive function and abstract thinking.
Furthermore, these individuals were revealed to have poorer blood supply to their brains.

Tan ZS, Harris WS, Beiser AS, et al. Red blood cell -3 fatty acid levels and markers of accelerated brain aging. Neurology 2012;78(9):658-64.

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