Health & Wellbeing Podcast Episode #16

In this episode Lisa and I continue our chat about Adrenal Fatigue, and this time we’re talking what to do about it.

If you experience adrenal fatigue there is a lot that can be done about it. In this episode we give you some guidance about the strategies that may need to be put in place, such as diet change, adjusting exercise levels, improving sleep, and what herbs we love for adrenal fatigue.

The thing about adrenal fatigue is that it’s not a straight forward condition. So while employing these strategies will help, it may be necessary to consult a practitioner who can help you work out the more complicated drivers of your condition.

Check out Part 1 here

Lisa is a Naturopath, lecturer and writer as as well as an Ayurvedic Lifestyle Consultant. Lisa has an interest in treating thyroid and adrenal health. Her practice is in Caringbah in South Sydney.

Connect with Lisa:

Website: http://lisacostabirnaturopath.com.au/
Facebook: https://www.facebook.com/LisaCostaBirNaturopath
Instagram: https://instagram.com/lisacostabirnaturopath/

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Podcast Breakdown

0:00 Intro and Disclaimer
2:00 The stages of Adrenal Fatigue based on tests and how that affects it’s treatment
3:05 Lifestyle recommendations for Adrenal Fatigue Stages
3:58 Over-exercising could be stopping you losing weight and recovering properly
5:54 When it’s lack of activity that starts the fatigue
8:00 Using herbs to support your ability to cope with training for an event
8:57 What sort of exercise to do if you have Adrenal Fatigue
12:10 Stage 3 Adrenal Fatigue misconceptions
14:22 Diet for Adrenal Fatigue: Balanced blood sugar levels, whole foods. adequate protein, nutrient dense diet, to snack or not to snack, caffeine.
17:10 Food intolerances and Adrenal fatigue
17:53 Reducing sugar
18:05 Keeping your gut healthy, fermented foods, gelatin, prebiotics
19:00 Seaweed
19:10 Sleep
24:30 Vitamin C
26:57 Magnesium
29:03 B Vitamins
30:40 Nutrient depletors
30:58 Adequate nutrient levels to begin with reduces the effect of stress (read more here: www.naturopathnsw.com.au/vitamin-c-and-stress-research-update)
32:04 Phosphatidylserine
32:52 Using test results to determine treatment
34:50 Herbs for Adrenal Fatigue.
37:25 Adrenal fatigue is not always straight forward, and it doesn’t have the most accurate name. Seeing a practitioner can help you target your treatment.
39:58 Immune involvement in Adrenal Fatigue and the importance of treating the gut.

The post Adrenal Fatigue – Part 2 appeared first on Alison Mitchell Naturopath.

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You’re probably well aware of the importance of vitamin C for a healthy immune system, but this vitamin has such a huge role to place in the body and not only does it help us to fight off infections, it’s also essential for healthy skin, healthy aging, and it’s also involved is helping us deal with stress. The better your levels of Vitamin C to begin with, the less you will be affected by stress, and the less vitamin C you lose after the stress is finished.

Stress isn’t just psychological, but can come in the form of physical stress, whether it’s from an illness, injury, or exercise. Long duration exercise such as running a marathon places a huge amount of stress on the body, and people who regularly train for and compete in these long distance events tend to have a higher level of oxidative stress and impaired immune function. Long distance training can be stressful on the adrenal glands as well. Vitamin C supplementation at doses of 1500mg may be worthwhile for those who are regularly exercising at high volumes.

A study looked at a group of people competing in a marathon, and divided them into three groups: One group received 1500mg of Vitamin C, the second received 500mg and the third received placebo. The groups receiving the supplement had better vitamin c levels in their blood than the placebo group after the race. The group that received the 1500mg dose of Vitamin C showed a lower level of the stress hormone cortisol and other anti-inflammatory chemicals after the race, which would suggest that the exercise induced less stress on the body than the groups with lower levels of Vitamin C.

A German study also found an impact of Vitamin C on stress levels. The researchers split 120 people into two groups, and one group received 1000mg of vitamin C.  Both groups were then subjected to stress by being asked to complete a public speaking task and some maths problems. The group receiving the vitamin C reported that they felt less stressed, but they also showed less stress in the form of lower blood pressure, and a better return of cortisol levels to normal. Their vitamin C levels were also much better after the stress was over.

So amp up the vitamin C in your diet!

You may be surprised to note that there are a few foods that have better vitamin C content than oranges!

The doses used in the studies were much higher than the 60mg recommended as our RDA, so if stress is a big issue for you then it may be worthwhile supplementing or adjusting your diet.

If stress is a problem for you, contact me to organise an appointment (now available as either skype or face to face) to get some help with stress management techniques,  herbs and diet advice to help your body cope with stress more effectively.

Works Cited:

Brody S, Preut R, Schommer K, Schürmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Jan 2002. Psychopharmacology. 159(3):319-24. http://www.ncbi.nlm.nih.gov/pubmed/11862365

Peters EM, Anderson R, Nieman DC, Fickl H, Jogessar V. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. Oct 2001. International Journal of Sports Medicine. 22(7):537-43. http://www.ncbi.nlm.nih.gov/pubmed/11590482

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My mother introduced me to this recipe last year as part of a delicious Indian feast she prepared, and oh boy was this dish a winner. It’s so delicious, so fresh and it is perfect for these warmer months as well. This would be a good dish for Christmas lunch too, I’m thinking!

Mangoes are in season now, so get excited. Buy them cheaply buy the box, freeze half of them for smoothies and chow down on the rest of them fresh, or in meals like this.

Rich in Vitamin C, betacarotene, and low in calories. Oh and did I mention, delicious?

Serves 4

Ingredients

• 300g dessicated coconut
• 2 dried chillies, seeded and chopped
• 1 tbsp soft brown sugar, coconut nectar or rice malt syrup
• 300g ripe mango flesh, cubed
• 1 tbsp macadamia or melted coconut oil
• ½ tsp coriander seeds
• ½ tsp black mustard seeds
• 6 curry leaves

Method

1. Put the coconut, chilli and sugar/syrup in a blender and add enough water to make a thick, coarse paste.  If you don’t have a blender, crush everything together in a mortar and pestle, adding a little water as you go.

2. Transfer the paste to a bowl and toss the mango through.  Season with salt to taste, and then refrigerate.  Heat the oil in a small frying pan over low heat and add the coriander, mustard seeds and curry leaves.  Cover and shake the pan until the seeds start to pop.  Pour the oil and seeds over the mango mixture and stir.

The post Indian Mango Salad appeared first on Alison Mitchell Naturopath.

Nutritious, delicious, thirst quenching, sweet and satisfying.

Fruit, in moderate amounts, is good for you. But what fruit is best for you? In this article I detail the nutrient content of fruits, and also list their health properties.

A lot of the health properties I mention are based in Chinese medicine principles. An example of this is when a food is described as ‘cooling’, ‘drying’, or ‘warming’.

Ernestina Burchmore is a acupuncturist who has been in practice for 10 years. She has kindly explained the effects of these properties in foods for us.

Warmer/hot foods tend to cause dryness. Cool/cold foods tend to moisten, promote urination and reduce fever and dryness. Damp is created when the digestive system is weak and cannot fully process food, thereby creating an excess amount of mucus that comes out in the skin, stools or through the lungs or sinuses. E.g. Coconut can give rise to eczema-like rash, oranges can make you sneeze and wheeze.

This is just a rough guide. Other food properties include the roles of the 5 Flavours – sweet, sour, pungent, bitter and salty. But I won’t discuss this here.

Ernestina Burchmore is a qualified Acupuncturist and experienced Chinese Herbalist. She graduated from the University of Technology, Sydney in 2001 with a B.A, in Health Science (Acupuncture) / B,A. International Studies (China Studies). Ernestina has been practicing at Health Dimensions in Bella Vista and WIndsor for 10 years. Her general practice focuses on pain management, stress management, fertility solutions, women’s health, pregnancy, gastrointestinal disorders and respiratory disorders.

Ernestina believes that treating the whole person and getting to the root problem that is causing the symptoms is the key to really solving the problems you come in to have treated.

From a botanical perspective, fruits are technically the flowering part that derives from a plant’s ovaries and are any vegetable which contains seeds. Therefore fruits also include beans, corn, tomatoes, cucumber, capsicum, eggplant, and pumpkin (to name a few). This article only covers those which are commonly classified as fruit, and only the most popular varieties.

General tips about fruit:

It is always important to ensure your fruit is properly ripened (via tree or vine). If a fruit is not adequately ripened it doesn’t have as many benefits, and may even have some harmful properties (particularly so with citrus). When unripe fruit is purchased, it should be allowed to ripen at room temperature before eating. An exception is the intentional use of certain unripe fruit for its medicinal effect.

Another potential issue with is the excessive use of pesticides on the most popular types of fruit. These pesticides can often negate any health benefits.

Fruits are easily digested, and are alkalizing, cleansing and cooling. If you are overly stressed or have a lot of ‘mental heat’, then fruits are for you. The alkaline natures of fruits also help to get your bowels moving.

If you have a lot of sweet fruit every day, it is possible to develop too much ‘damp’ (according to Chinese medicine principles) and therefore it is beneficial to have occasional periods where you don’t have fruit. Too much fruit will also mean too much sugar, which is not helpful for weight loss or keeping blood sugar levels stable.

The sugar in fruit is fructose, and this takes longer to affect your blood sugars than standard sugar such as sucrose or glucose. Fructose needs to be converted to glucose by the liver. Fructose is also 1½ times sweeter than sucrose. Therefore if you’re craving something sweet, not only will having a piece of fruit instead of a chocolate bar provide you with more vitamins and minerals, it will also have a better affect on your blood sugar levels.

It is best to avoid having too much juice, and rather have the benefits of fruit by eating them whole.

Apple

• Cooling nature (Reduces heat, especially summer heat)
• Helps to produce fluid for the body, making it good for lung health. It can help protect the lungs from cigarette smoking (not that anyone should be doing that anyway)
• Stimulates digestion
• Green apples cleanse the liver and gallbladder and help to soften gallstones.
• Contains malic acid and tartaric acid which can help to inhibit the growth of bad bacteria and reduce fermentation.
• Contains pectin, which removes cholesterol and helps bind up and remove toxic metals, and also promotes good bacteria in the digestive tract
• Contains calcium-d-glucarate, which is good for healthy hormones
• Helpful for people with low blood sugar levels
• Grate an apple and apply directly or wrap in muslin and put on your eyes for 20 minutes to help with eye strain, pink eye or sunburn

Apricot

• Moistens the lungs
• Fresh apricots are good for dry throats, thirst and asthma
• When buying the dried type, buy the organic or uncoloured variety as dried apricots often have added sulfur compounds to make them brighter and this can worsen allergies and asthma particularly in children
• Good source of vitamin A and carotene.
• Dried apricots are a good source of iron, cobalt, and copper making them good for anemia

Avocado

• Cooling nature
• Helps to build the blood and increase ‘yin’ energy
• Harmonizes the liver
• Good source of lecithin which is important for brain health and helps with fat digestion
• The fat content is very easily digestible, and is mainly in the form of mono-unsaturated oils
• Rich in copper, vitamin E, protein and potassium
• Great for nursing mothers

Banana

• Cooling nature
• Helpful for dry conditions (e.g. dry coughs) as it produces mucous
• Avoid if you’re very mucousy
• Before they are fully ripened, bananas having a drying property. If you have diarrhea, colitis or hemorrhoids then unripe bananas are helpful.
• For hemorrhoids, steam the whole unripe banana until very soft and eat one organic banana (with skin if you can manage it) twice a day on an empty stomach.
• Bananas are helpful to treat drug addiction due to their cold nature and high sugar content.
• Due to their high potassium content, bananas are good for high blood pressure.
• They have high sugar content (17-19%)

Blueberry

• Cooling nature
• Blood, eye and liver tonic
• Good for countering urinary tract infections
• Good source of vitamin C, manganese and vitamin A

Cherry

Cranberry

Date

Feijoa

• Rich source of fibre, vitamin C, Iodine and Folate. (Iodine is not included in table due to the lack of data of iodine content in other fruits).
• Has blood pressure regulating properties.
• The nutrient content makes this a great fruit for pregnancy.

Goji

• Considered a ‘super food’ because of the high levels of antioxidants they contain.
• High in vitamin A and taurine
• Helpful for diabetic retinopathy,
• Thought to have anti-aging properties
• Strengthens the kidneys
• Helpful for liver health, especially when eye symptoms are associated with liver weakness such as dry and tired eyes and blurry vision (in Chinese medicine, it is thought that the liver sends nutrients and energy to the eyes). Goji and chrysanthemum tea is good for this.
• Can help to reduce cholesterol
• Helps to reduce blood sugar levels
• Eaten long term, Goji berries can support the immune system. However if you currently have an infection it’s best to avoid them.
• Contains germanium, a mineral shown to have anti-oxidant and anti-cancer properties (not included in table due to the lack of data of germanium content in other fruits).

Grape

• Increase qi energy
• Good for the liver – grape juice is helpful for hepatitis and jaundice
• Diuretic – reduces edema and helpful for painful urination
• Help to reduce menopausal heat symptoms
• Grapes are a good snack for children
• Darker grapes are good for blood building
• Good source of vitamins A, B-complex and C.

Grapefruit

• Cooling nature
• Helpful for poor digestion, such as burping and poor appetite (especially during pregnancy)
• Good for hangovers
• The peel has many beneficial properties for digestive health and mucous in the lungs, and is rich in vitamin c. You can make a tea from the peel (fresh or dry) by simmering it for 20 minutes. Apply a compress of this tea to frostbite (at room temperature) to restore circulation.
• Citrus seed extract is primarily made from grapefruit and has many health benefits. It is a potent antibiotic.

Guava

• Has astringent and laxative properties
• Tonifies the lymphatic and skeletal system
• Good source of vitamin c and potassium

Jackfruit

• Cooling, nutritious and tonifying.
• Can counteract the influence of alcohol
• The ripe fruit has laxative properties
• Dried seeds contain B-complex vitamins, calcium, iron and sulfur

Kiwi

• Cold in nature, clearing heat
• Promote the production of fluids making them helpful for dry mouth and throat
• Can help the passage of kidney stones
• They are very nutrient dense. They have twice the vitamin C of oranges, and are also rich in magnesium. They are higher in potassium than bananas and oranges.
• Low in calories (45 calories per fruit)

Lemon and Lime

• Cooling nature
• Very helpful for people who have eaten a high fat/protein diet
• Helps to destroy putrefactive bacteria in the intestines and mouth
• Antiseptic, anti-microbial and reduces mucous
• Good for coughs
• Good for fevers
• Supports liver health and bile production
• Supports weight loss
• Alkalizing: their alkaline content is five times greater than their acidic content.
• Only contains 1% sugar
• Good source of vitamin C, and is also high in potassium, and vitamin B1.
• Apply the juice externally to relieve insect bites and to soften corns
• Limes generally have fewer chemicals used on them than lemons
• Avoid if you have excessive stomach acid or stomach ulcers

Lychee

• Good for the spleen, pancreas, stomach and liver meridians
• Promote body fluids and ease thirst
• Contain vitamin B and C, folic acid, citric acid, malic acid and arginine

Mango

• Cooling
• Good source of vitamin A and C and potassium
• High in calories
• Related to poison ivy, and contains the same toxic chemical – urushiol. In some people this can cause itching and skin eruptions.

Orange

• Cooling nature
• Regenerates body fluid
• Helps to cool and moisten the body
• The inner white lining, placed directing on the eyelids, helps to dissolve eye cysts.
• Good source of vitamin C, potassium and also contain some calcium
• The inner white lining also helps with iron absorption and has anti-oxidant and anti-cancer properties.

Papaya

• Warming nature
• Tonifies the stomach and acts as a digestive aid
• Ripe papayas moisten the lungs and alleviate coughing
• Under ripe papaya and its seeds are rich in the digestive enzyme papain, which helps digest protein, break down deposits on the teeth, resolve mucus, and has a strong vermicidal action capable of destroying most intestinal worms including tapeworm.
• Also contains carpaine, a compound providing anti-tumor activity
• Excellent source of vitamins A, C and E, and are also rich in calcium, iron, potassium, and phosphorus.
• Papaya is often referred to as pawpaw in Australia, however they are actually different fruit. Papaya (Carica papaya) is the longer green/yellow-orange fruit with pinky/orangey flesh (when ripe). It has multiple small black seeds. Paw Paw (Asimina triloba) is indigenous to North America, it has large seeds (approx 1 inch in diameter) shaped like lima beans, is a rounder fruit and has yellow flesh.

Passion fruit

• Good source of vitamins A and C
• High in fibre
• Contains anti-oxidants and sterols, making it helpful for lowering cholesterol and promoting heart health
• Helpful for people with asthma and allergies due to its anti-histamine properties
• Extracts of the whole plant are excellent for calming the nervous system

Peach

• Cooling nature
• Builds body fluids
• Moistens the lungs and intestines
• Useful for dry cough
• Helps to reduce excessive perspiration due do it’s astringent properties
• Peach leaf tea can destroy worms

Pear

• Cooling nature
• Good for lung health, and helps to reduce heat in the lungs
• Don’t eat if you have loose, watery stools
• Don’t have excessive amounts of pears during pregnancy

Persimmon

• Cooling nature
• Clears lung heat
• Builds body fluids, removes phlegm
• Unripe persimmon has an astringent taste from the tannic acid, which eventually goes when the fruit ripens
• Partially ripe persimmons are helpful for diarrhea, dysentery and hypertension

Pineapple

• Removes summer heat
• Contains the enzyme bromelain which increases digestive ability and destroys worms. Bromelain also has anti-inflammatory properties, making it good for joints.
• Thirst quenching, diuretic
• Treats sunstroke, indigestion, diarrhea, lack of appetite and fluid retention
• Under ripe pineapple is very acidic and can damage teeth

Plum

• Good for liver health and diabetes
• Stewed prunes are a good remedy for constipation
• Plums also treat cirrhosis of the liver and liver conditions generally (the purple variety)
• Umeboshi salt plums (very sour and salty) are very good for digestion and liver health. They are highly alkalizing.

Pomegranate

• Good for bladder disturbances
• Destroys worms in the digestive system
• Strengthen gums
• Soothes ulcers of the mouth and throat

Raspberry

• Good for liver and kidney health
• Cleanses the blood
• Good for menstrual cycle regulation
• Raspberry leaf is widely used for childbirth preparation as it strengthens the uterus and reduces excessive menstrual flow

Strawberry

• Cooling nature
• Improves appetite
• Moistens the lungs and generates body fluids
• Eat before meals to treat poor digestion accompanied by abdominal pain and swelling
• Relieves painful urination
• Good source of silicon and vitamin C, making it very useful for arterial and connective tissue repair
• Allergic reactions to strawberries are often caused by berries that are not vine-ripened

Watermelon

• Very cooling
• Removes heat, especially summer heat
• Has diuretic properties
• Helpful for thirst, urinary difficulty, edema, depression, kidney and urinary tract inflammation

The post Everything you ever wanted to know about fruit appeared first on Alison Mitchell Naturopath.

Serves 6

Ingredients

• 1/2 medium pumpkin
• 1/4 cup quinoa, washed
• 1 handful of pepitas
• 2 handfuls of sunflower seeds
• 1-2 tbsp sesame seeds
• 5 kalamata olives, chopped
• 1/2 large radish
• 1 1/2 cucumber
• 1-2 slices marinated capsicum
• 1/2 spanish onion
• 1 packet of rocket, washed and dried

Dressing:

• 1/4 cup extra virgin olive oil
• 1 tbsp caramlised balsamic vinegar
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/2 tsp apple cider vinegar
• 1/2 tsp sumac
• salt and pepper, to taste

Method

Preheat oven to 200C.

Peel and deseed the pumpkin and cut into small chunks.  Place onto a roasting pan and drizzle with a little olive oil and sprinkle with salt and pepper.  Roast until golden brown, stirring through a few times to cook evenly.  Allow to cool.

Cook quinoa using absorption method until tender and germ ring is visible.  Allow to cool, or rinse under cold water if you’re short on time.

Put rocket into bowl with seeds and olives.

Using a mandolin thinly slice cucumber, onion, radish and radish and add to salad.

Cut capsicum into strips and add to salad along with quinoa and pumpkin.

To make the dressing, shake everything up in a jar and adjust according to your tastes.  it should be a little bit too vinegary before you put it onto the salad.

Mix salad and dress just before serving.

Tips

This is high in protein, fibre and zinc.  With the combination of seeds and quinoa this is a complete protein meal. 

Quinoa is rich in manganese, tryptophan and magnesium.  Pumpkin is rich in vitamin A and vitamin C, manganese and vitamin B6.

Gluten free, dairy free, vegetarian, vegan.

 
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The post Roast Pumpkin and Quinoa Salad appeared first on Alison Mitchell Naturopath.

This is good as an anti-pasto, put through pasta or in wraps.

Ingredients

• 3 red capsicum
• Olive oil
• 1 preserved lemon rind, chopped
• 1 tbsp fresh parsley
• 1 tsp baby capers

Method

Lightly drizzle capsicum with a little oil.

Grill capsicum until skin can be peeled off.

Remove seeds from the inside.  Don’t wash as this will remove some of the smokey flavour.

Mix with lemon rind, parsley, capers and a little extra-virgin olive oil.  Store.

Tips

Capsicums are also known as Peppers, however they are not related to black pepper at all.  They recieved this name when Columbus unsuccessfully voyaged to find black pepper, and rather than acknowledge his failure his named the most pungent New World food “pepper”.

Capsicum is latin for box, aptly describing their hollow form.  Capsicum annuum is the botanical name for the different coloured varieties of capsicum, which ranges from red, orange, yellow, green, purple, brown and black.  Paprika is made from the red capsicum.

Capsicum is a great source of carotenoids (good for eyes and provides a healthy glow to the skin), vitamin A and vitamin C.

It is best to buy organic capsicum as they are susceptible to holding onto pesiticide residue.

Chillis are closely related to capsicum, and are part of the Nightshade Family.

The post Grilled and Marinated Capsicum appeared first on Alison Mitchell Naturopath.

• 1 tbsp olive oil
• 1 clove garlic, finely grated
• 1/2 brown onion
• 2 anchovies ( or as many as you like)
• ½ cup cooked millet
• ½ cup mixed herbs like oregano and/or basil, chopped
• ¼ cup olives, roughly chopped
• 1 red capsicum, halved and de-seeded
• 1 large tomato, halved and de-seeded
• 1 eggplant, halved and flesh partly scooped out
• 1 zucchini, halved and de-seeded
• 1 tbsp capers
• preserved lemon rind to taste

Method

Using the absorption method, cook the millet until tender.

In a pan lightly cook the garlic, onion and anchovies with the oil then mix through the millet, herbs, olives and left over veggies. Stuff this mixture into the vegetables, drizzle with olive oil and bake in oven at 180°C until the veggies are soft and the stuffing is crispy.

Enjoy!

The post Stuffed Veggies Recipe appeared first on Alison Mitchell Naturopath.

Below you’ll find some basic techniques to help protect you from viruses, but remember that if you feel yourself getting sick you should come in straight away and I can give you some herbs to boost your immune system and help fight off the infection. ‘Acute’ care consultations are available in these instances, which are half the time and price!

What to do for colds and flu!

Need some help battling the winter bugs?

 We all know the symptoms of the common cold: sneezing, sore throat, runny nose and fever. Although these symptoms are usually mild, colds and flu are the leading cause of doctor visits and missed days from school and work.

Dreading the winter months?

The common cold strikes many people every year, especially during these cold winter months. Many people often dread the winter months, not because of the cold, windy, wet weather, but because they suffer terribly with the symptoms of the flu or common cold. Keeping your immune system healthy by eating a well balanced diet and taking natural supplements can assist your body’s natural immune function and get you through the winter months without suffering those terrible cold and flu symptoms.

Instigators of a weakened immune system

There are many factors that may contribute to the weakening of your immune system. In order to maintain a healthy immune system you should try to minimise these factors:

o Physiological, psychological and emotional stress

o Lack of regular exercise

o Lack of sleep, rest and relaxation

o Poor diet

o Nutritional deficiencies

An apple a day keeps the doctor away!

There is a lot to be said about this old saying.  Maintaining optimal nutrition is extremely important in maintaining health, wellbeing and a balanced immune system. In order to give your body a fighting chance against the common cold, we suggest you follow these tips for a healthy immune system:

 o Eat a balanced diet high in fibre and complex carbohydrates, low in fat, with moderate amounts of protein. Eat fresh, wholesome, unprocessed foods.

o De-stress! Enjoy plenty of rest and relaxation.

o Exercise regularly.

o Increase water intake to six to eight glasses per day.

o Supplement your diet with recommended nutrients and herbs.

How I can help.

When colds or flu strike, I recommend using natural supplements to help support and boost your body’s natural immune function. Both the common cold and flu are caused by viruses and what many people may not realise is that antibiotics are not able to kill viruses; they are only able to help with bacterial infections. Fortunately there are herbs and nutrients that can help manage these viral infections.

Herbal immune booster:

The following herbs have been shown to kill the viruses which cause the common cold and flu and are now available in convenient tablet form.

o  Andrographis paniculata is an Ayurvedic herb which has a long history of use for bacterial and viral infections.  Clinical studies have shown it can reduce the severity and duration of the symptoms of colds and flu. Its antiinflammatory properties contribute to its symptom relieving properties.

o  Picrorrhiza kurroa has been used traditionally in Indian and Chinese Medicine to help maintain a normal healthy immune system. It has been shown to exert anti-nflammatory and immune-stimulating actions.

o  Sambucus nigra (Elderberry) has traditionally been used for its anti-catarrhal and fever-reducing actions to help relieve the symptoms of colds. It is indicated in atarrhal inflammation of the upper respiratory tract, such as the common cold/flu, sinusitis and recurrent or acute coughs.

Nutrients for immune support:

Zinc may be the most important mineral for your immune system. Zinc deficiency may cause a weaker immune response, predisposing you to a more lengthy or severe cold. In fact, optimal zinc levels have been found to inhibit the common cold virus.

Vitamin C is also important as it increases the activity  of infection fighting white blood cells. Vitamin C may prevent the common cold as well as shorten the duration of the symptoms. These two important nutrients for the immune system are available from us in a pleasant tasting powdered supplement.

So even if it is cold and flu season again, doesn’t mean that you need to walk around with a throat that is on fire, a seriously stuffy head and a temperature that is through the roof. There are many natural supplements available to help boost your immune system, and prevention is much better than cure. Come and talk to us today about how you can get through the winter months fit and healthy.

The post What to do for colds and flu! appeared first on Alison Mitchell Naturopath.

Herbal Tea – Not actually Tea!

I love a good cup of tea (and coffee too).  I also love herbal tea – it’s a great way of keeping hydrated and relaxing, while at the same time applying some of the healing properties of herbs.  Did you know that herbal tea isn’t actually tea?

Tea is made from the bush of Camellia sinensis, and all proper teas such as black, green and white teas come from this plant.  Herbal teas are actually infusions, and are properly called tisanes. Tisanes are made from mixtures of dried leaves, seeds, grasses, nuts, barks, fruits, flowers, or other botanical elements that give them their taste and provide the benefits of herbal teas.  They are usually all caffeine free and therefore will hydrate you, so they can be counted in your 2L of water each day.

There are a huge range of herbal teas available, some of which contain a blend of normal tea with other herbs/spices and some are completely free from tea.  It can be a bit overwhelming knowing which tea is best for you, so I’ll go through some varieties in this article.

TEA

Black Tea

Black tea is generally stronger in flavor and contains more caffeine than the less oxidized teas (green, white and yellow). Below are some common variations of the Black tea, all made from the Camellia sinensis bush, but produced in different ways.

–   Assam tea is found in most “breakfast” teas such as English breakfast and Irish breakfast. It is named Assam after its region of production in India.

–   Earl Grey has added Bergamot oil (Bergamot is extracted from the rind of the Bergamot Orange)

–   Lapsang souchong is from China, and is traditionally smoked.

–   Oolong tea is also from China, and it is produced by being withered under the sun, and then the leaves are curled and twisted.

White Tea
White tea is unfermented and is made from the very new and young leaves of the Camellia sinensis plant. White tea contains a higher concentration of polyphenols (constituents responsible for the antioxidant activity of tea) and thus has greater free radical scavenging activity compared to Green and black tea. It is also the least processed tea available

Green Tea
Green tea is unfermented, and is made by heat treating the leaves soon after they are harvested. Green tea will usually only keep for a year. It is rich in polyphenols and so has many healthy properties. There is a lot of research on green tea, and some of its properties include an ability to help protect against heart disease, cancer and it also very slightly helps to boost metabolism.

Yellow Tea
Yellow tea is similar to green tea, however it has a less ‘grassy’ flavour. During the process that leads to the tea leaves becoming yellow tea, the chlorophyll is broken down and partly oxidized. The taste of the tea becomes milder, and is often described as being somewhere between white tea and green tea. The aroma is described as flowery, fresh and mild. There is little known about this properties of this tea, but it is possible that some of the benefits are lost in its processing.

TISANES

There are huge varieties of Tisanes available, so I’m going to go through some of the more popular options, what they’re good for and how to prepare them.
Note – we all know now that herbal teas are technically called tisanes, however I will still be using the term tea through this article.

YEP.

This is something everyone should have in their cupboard.   YEP tea is a classic tea formula which contains Yarrow, Elderflower and Peppermint.  The actions of these herbs are great for helping the body deal with fevers, which allow the body to burn out the bugs from our system.

Pour a cup of boiling water onto 1-2 heaped teaspoonfuls of the dried herbs and infuse for 10 minutes. Drink 6-8 cups at the start of an infection.

Chamomile

One of my favourite herbs.  It has an excellent calming action, and can be drunk for anxiety and insomnia.  It also helps with digestive problems as it reduces inflammation in the intestines.  It can also be used as a wash for sore inflamed eyes.

2 tsp dried leaves in a cup of boiling water, infuse for 5-10 minutes.  For digestive problems, drink after each meal. 

Peppermint

Peppermint is a great herb for relaxing the stomach.  The essential oils contained in the herb can reduce colic, flatulence and nausea.  It is also great for fevers (it’s in the YEP tea).

Pour a cup of boiling water onto a heaped teaspoonful of the dried herb and infuse for 10 minutes.  Drink as often as desired.

Raspberry Leaf

Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb.  Taking this tea regularly in pregnancy and during labour can help with contractions and reduces haemorrhages during labour.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10-15 minutes.  This may be drunk freely.

Rose

Rose tea is made from the petals of the rose flower, and it is usually added for its scent and flavour.  It reportedly contains vitamin C, however this is usually due to the confusion between rose petals and rose hips.  It combines well with black tea.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.  Alternatively, simmer 1/3 cup fresh rose petals in 1 cup of water for 5 minutes or until the petals become discoloured.  Add honey to taste.

Rose Hip

Rose hip is made from the fruit and seeds of the Dog Rose (Rosa canina) which are collected in the autumn.  It is rich in vitamin C and so is great for warding off colds and infections.  It can also be drunk to improve energy and relieve constipation.

This must be made as a decoction.  Put 2½ teaspoonfuls of the cut hips in a cup of water, bring to the boil and simmer gently for ten minutes.

Ginger

This is another great herb for fevers and calming the stomach.  Ginger can promote perspiration making it good for fevers.  It also stimulates the peripheral circulation, making it a good herb for bad circulation and chilblains.  Nausea of morning sickness and motion sickness can be relieved by taking ginger.

Pour a cup of boiling water onto 1 teaspoonful of roughly chopped fresh root and let it infuse for 10 minutes.  Drink whenever needed.

Fennel

Fennel is another great herb for the stomach and intestines.  It can be taken to relieve flatulence and colic if taken before meals.  It is also good for coughs as it calms the lungs and helps the expulsion of mucous.  It can also be taken by nursing mothers to increase the flow of breast milk.

Pour a cup of boiling water onto 1-2 teaspoonfuls of slightly crushed seeds and leave to infuse for 10 minutes.  Drink three times daily.

Lemon Balm

Lemon Balm is a great herb to drink to help you relax.  It can also settle the stomach, making it especially good for nervous indigestion.  Lemon Balm is lovely for kids and can be combined with chamomile for upset tummies, nerves and even teething.  The little hairs on the leaves contain an essential oil that is strongly anti-viral, but this evaporates if the leaves are roughly handled so it can only be relied on in fresh herbs.  Lemon Balm is part of the mint family so it tastes yummy, and it is also very easy to grow.

Pour a cup of boiling water onto 1 teaspoonful of the dried herb or 1½ tablespoons of fresh herb and let infuse for 10 minutes.

Lemon Grass

Lemon grass tea is a very refreshing, citrus flavoured drink.  You can make the tea from the dried variety which is usually from the white ends.  If you grow lemon grass yourself (it’s easy to grow, but keep it in a pot as it grows rampant) then you can use the fresh green leaves as well.   One of the ingredients of lemongrass, citral, has been shown to have anti-cancer properties.  It is also considered to be of benefit for insomnia, and to relieve chest infections.

For the fresh tea use 10 leaves, cut up into 2 to 3 inches.   Avoid using the outer leaves as these may make the tea bitter.  Wash them well and boil them in a litre of water for 10-20 minutes.

Thyme

Sluggish digestion and upset tummies can be helped with thyme.  The essential oils in thyme are strongly antiseptic, so it’s good for respiratory and digestive infections.  It’s a fantastic cough remedy because of its antiseptic and expectorant properties.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.

Sage

Sage is a classic remedy for inflammation of the mouth and throat.  It can help with mouth ulcers, gingivitis, laryngitis and tonsillitis.  It can also help to reduce sweating.   It should be avoided during pregnancy.

Add ginger, thyme and Manuka honey to sage tea for an awesome sore throat tea.

Pour a cup of boiling water onto 1-2 teaspoonfuls of the leaves and let it infuse for 10 minutes.  Drink three times daily.

Rooibos

Pronounced roy-boss, and also known as red tea, Rooibos has a sweet and nutty flavour.   It is believed that rooibos tea has 50% more antioxidants than green tea, and it also rich in vitamin c.  It is caffeine free and is great drink to help you relax.  This is readily available in teabags.

Pour a cup of boiling water onto a rooibos teabag and let it infuse for at least 10 minutes.  Drink freely.

Yerba mate

Yerba mate (pronounced sherba-mah-tay) is rich in nutrients, amino acids and fatty acids, and is often drunk as an ‘energy drink’.  It is traditionally drunk by South Americans in a hollowed out gourd, but due to its rise in popularity it is now becoming available in a few varieties such as mate latte or yerba cocoa.  Yerba mate contains caffeine, but is often better tolerated than coffee.

Yerba mate tea is available as tea bags, but the traditional method of brewing is to fill the mate cup to about ¾ of its capacity with yerba mate tea. The mate cup is then filled with hot water which the yerba mate tea leaves absorb. More water is added until the leaves are completely saturated.

There are many variations on this recipe. Sometimes milk and sugar are added. The tea can be replenished with hot water as many times as desired until there is no more flavour.

Tisanes vs. tinctures

Herbs have a complex array of different active constituents which determine their effects on the body.  The different structures of these constituents call for various methods of extraction.  Some constituents are best extracted with water and others with alcohol.  Active constituents which are potentially dangerous are usually those which are alcohol soluble, meaning that teas are usually safe to self-prescribe (pregnancy is an exception).  Herbal tinctures (such as the formulas I make) are usually extracted with a combination of water and alcohol, the ratio of which is carefully determined to obtain the greatest efficacy.  These should only be prescribed by a trained herbalist or naturopath.

The post Herbal Tea appeared first on Alison Mitchell Naturopath.

Ingredients:

• 1 fresh cob corn – corn cut off the cob
• 1 cup roast pumpkin – cut into small cubes before roasting
• 1/4 red capsicum, diced
• 1/4 cup pepitas or pine nuts
• 1 small handful of fresh parsley or coriander, chopped finely
• Extra virgin olive oil – cold pressed
• Balsamic vinegar

Method:

1. Mix all vegetables and seeds/nuts
2. Drizzle with olive oil and balsamic and toss to combine.
3. Serve after at least 30 minutes in the fridge to help infuse dressing.

Serves 1 and keeps well

The post Roast Pumpkin and Sweetcorn Salad appeared first on Alison Mitchell Naturopath.