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

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

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

Post-Viral syndrome can cause symptoms including:

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

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

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

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

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

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

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

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

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

Key Foundations for a Healthy Immune System

Stress

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

Lymphatic system

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

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

Sleep

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

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

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

Gut Health

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

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

Check out my latest post about medications and your microbes.

Age

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

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

Weight

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

Exposure to chemicals

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

Nutrition

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

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

Hormones

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

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

Ten tips for supporting a healthy immune system

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

References

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

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

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

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

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

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

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

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

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

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

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

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

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Does your child need more zinc?

In my clinic, one of the minerals that I see a lot of kids needing more of is zinc. This mineral has a big role to play in keeping a little body healthy, however not every child is getting enough. While severe deficiency is rare, it’s thought that mild-moderate deficiency is common, one third of our population have inadequate levels.

According to WHO, zinc deficiency is responsible for approximately 16% of lower respiratory tract infections, 18% of malaria and 10% of diarrhoeal disease worldwide.

If our levels of certain minerals are not ideal this can be a factor in many health issues. For zinc, this is an important one, especially in children.

Here is a common scenario that I see in clinic:

Little Johnny, 5 years old is brought in to see me by his concerned Mummy and Daddy. From taking his case history I find that Johnny has been getting sick almost every month, he refuses to eat anything other than chicken, chips, rice and lollies and generally has a low appetite. His skin is red and irritated, his nails are peeling, he is hot headed and has difficulty focusing (less than one would expect for a 5 year old, anyway).

Have you guessed what I think Johnny needs more of? Zinc!

Zinc has a lot of functions in the body, and many of Johnny’s complaints can be attributed to these.

• It is important for taste perception. Low levels of zinc cause fussy eating, dislike of foods which aren’t strongly sweet or salty, and causes a low appetite overall.
• Alongside Vitamin B6, zinc aids in hydrochloric acid production in the stomach which helps with digesting protein and carbohydrates. Low zinc can contribute to low appetite.
• It is important for healthy stress response. Low zinc = more reactive to stress and emotional triggers.
• Zinc has an anti-inflammatory action.
• Zinc is important for wound healing, for collagen production in the skin, and for healthy skin, nails and hair. Eczema, peeling nails, poor wound healing and other skin issues can all be due to insufficient zinc.
• It is important for the immune system.
• Low levels of iron and zinc have been associated with memory deficits in children.

In addition to these Zinc is also involved in balancing blood sugar levels, it influences behaviour and learning, prevents oxidative stress and helps with development of reproductive system.

Photo by Vitaly Gariev on Unsplash

Why are kids so low in zinc?

One possibility is because the foods that we introduce to infants are low in zinc and can also cause the stores of zinc to be depleted. One study proposed that the high intake of cereals as first foods may contribute to the prevalence of iron and zinc deficiency, possibly due to the binding effect that processed grains can have on minerals, something that young children are more susceptible to.

Poor gut health can affect the absorption of minerals and if there are digestive issues, this may play a part.

The other issue is that the standard Australian diet is not abundant in minerals generally, and we know that 1/3 of the population is low in zinc. We cannot store this mineral and so need to eat it regularly, so when both adults and children are not eating enough zinc rich foods, it makes sense that we are seeing deficiencies.

See also: Pyrolle Disorder

How much zinc do we need?

The RDA (recommended daily allowance) for zinc in 1-8 year olds is 3-4mg/day.

Having a few foods rich in zinc throughout the day can help to keep levels up. For kids with a deficiency or those with Pyrolle disorder, consider supplementation. If you think your child would benefit from supplementation, book a consultation with a naturopath or nutritionist to get advise on the best forms of zinc, dosage, and to assess reasons why your child might be low.

Foods rich in zinc

• Oysters
• Ginger
• Beef, lamb, poultry, pork, liver
• Egg yolks
• Milk products
• Fish and seafood
• Whole grains, wheat germ
• Lentils, Chickpeas and Beans
• Nuts
• Pumpkin seeds
• Peas, carrots, beets, cabbage

Click here for a Kid friendly Zinc Rich Recipe.

This article first appeared on Western Sydney Mum’s Hub

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Next time you’re cutting up a pumpkin, save the seeds and give them a good wash. These roast up nice and crunchy and are a great source of zinc and protein. Add some chickpeas to make it go further – another wonderful source of zinc and protein.

You can add whatever flavours you like – I like a mix of spices, but you could also do a salt and vinegar blend, a simple dried herb mix or a bit of soy sauce.

Roast Pumpkin seeds with Crispy Chickpeas

Ingredients

• Reserved seeds from a pumpkin, washed.
• 1 x 400g can chickpeas
• 1 tbsp olive oil
• 1 tsp spices (I don’t measure them, but give a few shakes of whatever I feel like on the day. My favourite combination is garlic powder, onion powder, smoked paprika and cumin).
• ½ tsp salt, or to taste

Method

1. Preheat the oven to 200C
2. Drain and rinse the chickpeas
3. Add the pumpkin seeds to a small bowl with the rinsed chickpeas.
4. Drizzle over the olive oil and add the spices to your taste. Add a good pinch of salt if desired, and stir through
5. Spread the chickpeas and seeds onto a tray lined with baking paper and transfer to the oven
6. You may need to stir the chickpeas and seeds once depending on your oven
7. When they are crispy and golden, approx. 20-30 minutes, take them out of the oven and allow to cool slightly.
8. They are delicious warm but can be kept in an airtight jar for a couple of days.

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Health & Wellbeing Podcast #7

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

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

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

Kid’s Immunity – Podcast #7

Podcast Breakdown

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

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Guest Post by Hayley Stockbridge

Acne vulgaris is a disease that affects the skin’s oil glands. The small holes in your skin (pores) connect to oil glands under the skin. These glands make an oily substance called sebum. The pores connect to the glands by a canal called a follicle. Inside the follicles, oil carries dead skin cells to the surface of the skin. A thin hair also grows through the follicle and out to the skin. When the follicle of a skin gland clogs up, a pimple grows.

Pimple prone skin and breakouts can be hard to control and often limited relief is seen with topical treatments alone. Unfortunately medical treatments are also limited and not ideal long term strategies. The oral contraceptive pill is often prescribed to women with hormonal acne which can have many long term side effects such as increased risk of some cancers, clotting disorders and hormonal problems once the pill is stopped. Daily antibiotics are another common medical treatment which can have huge ramifications on long term microbial balance and gut health. The last resort is roaccutane, a drug that has been linked to depression and causes a huge drying effect on the skin to the point of having flaky and dry lips, eyes and hands.

The key to successfully controlling acne is to determine what is causing it in the first. For some this can be obvious (such as a poor diet or hormonal acne) while for others there may be a combination of contributing factors. The following list documents some of the most common causes of acne from a Naturopathic perspective:

1.  Acne on the chin and jaw line is often hormonally driven; particularly in females however can be present in these areas in males as well. Acne that gets worse premenstrually or at ovulation will also have a hormonal influence.

2.  Acne on the chest and back is thought to be due to generalized toxicity. This is often seen with a poor diet. This may include a diet high in sugars, processed foods or junk foods. This type of acne can be addressed by undertaking a simple detoxification program to clean out the body and lymphatic system.

3.  If present on the cheeks, this is often due to a sluggish digestive system or colon toxicity. These patients often have a history of digestive issues and may suffer from constipation, gas or bloating. This acne can be reduced by improving digestive function, regulating the bowels and following a high fibre diet.

4.  High sugar diet or high glycaemic index diet can cause acne by increasing circulation levels of insulin. This then causes an imbalance in androgen levels, which triggers an increase in sebum production under the skin. The best way of dealing with acne is balancing blood sugar levels and reducing circulating insulin. This is particularly prevalent in women with PCOS. A low sugar diet has been well researched to improve acne and is one of the best ways to control breakouts in the long term.

5.  A high dairy diet has also been linked to acne. Dairy products are acidic and inflammatory and many of my patients have been able to control their breakouts by reducing dairy intake.

6.  An infection with the bacteria Propionibacterium on the skin will also make any current acne or breakouts worse. This can be controlled by improving the immune response using either nutritional or herbal medicines. Topical application of tea tree oil diluted with some warm water also helps to keep this bacteria at bay. Start by applying each night before bed and after washing your face.

7.  A Zinc deficiency can lead to poor skin health and acne. Zinc is essential for skin healing as well as immune regulation. Supplementing with zinc helps to ensure scarring does not take place as the skin improves.

8.  A Vitamin A deficiency can also contribute to acne. Vitamin A supplementation helps to reduce sebum production under the skin and therefore goes a long way to improve skin health.

9.  Poor liver function can contribute as our liver is our major detoxification organ responsible for flushing toxins out of the body. If your liver is sluggish, toxins and waste products are not effectively cleared from the body and need to escape somewhere- this is often through the skin. A healthy liver makes a huge difference for health skin.

Hayley Stockbridge, Naturopath

B. App. Sc (Nat Stud) Post Grad Dip Nat

Hayley is a Naturopath at Better Health Practice in Stanmore, and Sydney Health and Fertility, Manly NSW. A passion for a healthy lifestyle lead her to become a Naturopath. With over 6 years of experience in the industry, a passion for a healthy lifestyle lead her to become a Naturopath.  Her major focus is always educating her patients to live healthier and happier lives. She treats women, men and children of all ages and a wide variety of health issues such as weight loss, digestive problems, anxiety/stress, food intolerances and headaches.

Check out her website for more information www.hayleystockbridge.com.au

Related Posts:

A Naturopathic Approach to Acne – Podcast
Surviving the Teenage Years, Acne
Busting the PCOS Myths

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Calcium and Magnesium

Minerals rarely work in the body in isolation.  They are all in a convoluted relationship with one another, where if one mineral is low in the body it can cause another to become too high, or vice versa.  To be healthy (keep the body in a state of homeostasis)  we need to have these minerals in a certain ratio to one another.  Some examples of important mineral ratios include sodium:potassium, zinc:copper and calcium:magnesium.  If a person had good levels of zinc, but even higher levels of copper, that would typically present with a zinc deficiency.  One of the most well known minerals is sodium (salt), which is famous for elevating blood pressure.  There are some people that are very sensitive to a disruption in their sodium:potassium ratio, and having the slightest amount of sodium can send their blood pressure through the roof.

Calcium and magnesium ratio is most commonly recommended at a 2:1, however there is some evidence that suggests that supplementing with doses of 1500mg calcium per day does not disrupt magnesium concentrations.   However it is always important to take into consideration individual requirements, as there are many factors that affect the utilization and absorption of minerals such as digestive health, diet, stress and genetic makeup.  The type of mineral is important as well.  A well known form of calcium supplement, in the form of calcium carbonate is advertised as being the highest dose of calcium available.  This does not take into consideration our ability to absorb it or utilise it properly in the body.  Magnesium oxide is another commonly sold form, usually because it is the cheapest however this can cause digestive irritation (not something most people would want).  It is better to seek advice on the type of mineral that is best for you.

Calcium and Magnesium are important minerals for the body, and we have an increased need for these during pregnancy (particularly from the second trimester on).  Most pregnancy multivitamins don’t contain adequate levels of these minerals which are needed in fairly high doses (the multi would need to be the size of a golf ball) so additional supplementation may be necessary.

Calcium is an extremely important nutrient leading up to and during pregnancy. It is necessary for the development of bones and teeth in the foetus.  Approximately 30 to 40 g of calcium are transferred to the foetus throughout the pregnancy, the majority in the third trimester. It is important for the mother to have good stores of calcium before becoming pregnant so that the health of her own teeth, bones, nervous system and muscular function is not at risk.  Adequate maternal calcium levels can also help to maintain normal blood pressure during pregnancy.

Along with calcium and vitamin D, magnesium is essential for the development of healthy bones, teeth and nervous system, and for maintaining the health of these tissues in the mother.

Adequate magnesium will help prevent muscle cramps and keep blood pressure normal.  It also plays an important role in regulating normal blood sugar and insulin levels and nourishing the nervous system.

If you are pregnant or are looking at becoming pregnant, give us a call or send me an email and we can book you in for a consultation to discuss your nutritional needs.

The effects of Calcium supplementation during pregnancy

Pre-eclampsia and gestational hypertensive disorders are significant causes of maternal and foetal morbidity and mortality worldwide.  Many studies demonstrate a link between calcium intake and these hypertensive conditions during pregnancy. This review of 15 randomised controlled trials investigated the influence of calcium supplementation during pregnancy and the incidence, risk and severity of these hypertensive disorders and neonatal outcomes.

Results  showed:

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WHAT IS ANDROPAUSE?

It is both scientifically documented and socially accepted that when a woman reaches her mid 40’s to 50’s, she will experience “change of life” or menopause. But did you know that a similar “change of life” can also affect men?

This phenomenon goes by many names: testosterone deficiency syndrome, male menopause, andropause or Partial Androgen Deficiency in Ageing Men (PADAM). This condition affects every male beginning from roughly the age of 40 to varying degrees, however it is a condition that very few people know about.

Colloquially, men experience a midlife crisis and may eventually develop ‘grumpy old man’ syndrome. These somewhat derogative notions are well entrenched in our un¬derstanding of male behaviour. Now at last, we have a medical condition to make sense of it all.

Androgens (Testosterone) peak at 20 and are relatively stable until 30-40, and then they slowly begin to decline. Unlike menopause which leads to a sudden withdrawal of progesterone and a steep decline in oestrogen, testosterone tapers off more gradually but its affects are profound.

Andropause, like Menopause is a normal part of aging although some men who experience this often experience negative symptoms. A common experience is a feeling that they are losing their sense of self.

Men who experience Andropause often feel they have no-one to talk to about this condition. There is a huge lack of awareness of this condition, and more awareness and open discussion about this can help men to realise they haven’t just become a ‘grumpy old man’, that they are not alone, and that something can be done about it.

SYMPTOMS

While women are aware of the approach of menopause because of the cessation of their periods, there is no clear-cut signal for the arrival of Andropause. The condition develops gradually, often resulting in a lack of awareness and diagnosis.

Andropause is responsible for a variety of symptoms such as:

• decreased muscle mass and strength
• decreased bone mass
• decreased libido and virility
• erectile dysfunction
• lower energy
• depressive mood
• anxiety
• insomnia
• difficulty in concentrating, and memory impairment
• hot flushes 1

While not all men experience the symptoms of andropause (just as not all women have difficulty with menopause) if you experience any of the above symptoms it is worthwhile to get your testosterone levels checked to see if your hormone changes are severe (keep reading for more information about testing). If your levels are too low, not only could you experience some of the above symptoms, which are uncomfortable, but decreased testosterone levels are associated with increased risks of osteoporosis, metabolic syndrome/insulin resistance, type 2 diabetes and increased mortality. 2

Keeping this in mind, it makes sense that in order to protect yourself from diabetes, osteoporosis and heart disease as you get older, it is important to keep your testosterone levels healthy.

WHAT ABOUT THE PROSTATE?

One thing you need to know is that testosterone does not cause prostate disease – it is a poorly metabolised form of testosterone called Dihydrotestosterone (DHT) that does! If testosterone caused prostate disease and made you lose your hair, don’t you think that every 20 year old male would be bald? All hormones (including the female hormones) go through several pathways in the body to get to their end form, and it is when problems occur in these pathways (such as if a particular enzyme is missing) that hormones can wreak havoc.

According to the author of a 2009 study that analysed the connection between treating low testosterone and cancer risk: “To date, as documented in many reviews on the subject, nothing has been found to support the evidence that restoring testosterone levels within normal range increase the incidence of prostate cancer. In our experience, during a long-term clinical study including 200 hypogonadal patients receiving a patch of testosterone, 50 patients ended 5 years of treatment and no prostate cancer have been reported.” 3

TESTOSTERONE AND CHOLESTEROL

Testosterone is a steroid hormone, and this is derived in the body from cholesterol. There are several steps involved in making hormones in the body which require certain vitamins and minerals at each stage. However it all starts with the ‘mother hormone’, cholesterol.

We actually need cholesterol to make hormones and in some cases the body will increase its production of cholesterol in response to low hormone levels. It certainly makes you think… Is cholesterol rising because of hormone deficiencies? Does lowering cholesterol with medications result in a drop in our ability to make hormones?

There is much that can be said about cholesterol and the best way to manage it, and this goes beyond the scope of this article. If you or your man has problems with cholesterol, consider that andropause might be contributing to it. Similarly if you or your man is taking cholesterol lowering medication over a long period of time, watch out for changes in hormone levels. As this can be a much more complicated issue, always discuss concerns and treatment with your health care practitioner.

TESTING FOR ANDROPAUSE

When testing for Andropause, the right test needs to be done. If ‘total testosterone’ only is checked, the results will invariably come back indicating that your testosterone levels are fine. This is because Andropause causes more of a man’s testosterone to be bound to Sex Hormone Binding Globulin (SHBG) which is not available for use in the body.

Only ‘free testosterone’ which is not bound to SHBG is available for use in the body, therefore ‘free testosterone’ is the only effective marker of Andropause. When screened for ‘free bioavailable testosterone’ a man with these symptoms will typically show a testosterone deficiency.

In the past the test for ‘free testosterone’ was not very accurate and the results were too variable. Today, there are excellent screening techniques which can be done with either blood or saliva. Saliva tests are non-invasive and are able to measure ‘free’ hormones (those not bound up by proteins in the blood). If you think that you or your man may have andropause, talk to your healthcare practitioner about getting tested.

TREATMENT

The first step is diagnosis which can be obtained with blood or saliva testing from your healthcare practitioner (see Saliva Testing under ‘Testing’ on http://www.naturopathnsw.com.au for more information).

The next step is treatment.

Naturopathic management of Andropause depends on the individual and the symptoms that they are experiencing, but core treatment focuses on supporting hormone balance and healthy conversion of testosterone pathways (making sure it doesn’t turn into the evil DHT).

Every pathway and process in the body consists of a biochemical reaction or equation. With that particular reaction nutrients are required at each and every single step of the way. A naturopath can use various nutrients and prescribe them to rectify and normalise those particular pathways. Vitamins and minerals, when used correctly and in the right form have the ability to support hormone levels and encourage them to convert correctly through their pathways.

There are some excellent herbs that when used in the right dose and way can support testosterone levels and allow men to regain their ‘sense of self’ (and also help bring their loved one a little sanity too). One of the main herbs used in this condition is Tribulus terrestris. It is very important to ensure good quality and that correct species is used with this herb, so ensure you are getting it from a herbalist who sources good quality medicines.

Naturopaths also aim to support general wellbeing and supporting the person as a whole. In the case of people with Andropause this may also include supporting mood, stress levels, cardiovascular function, healthy circulation, good liver and digestive health and lowering inflammation. When you see a Naturopath they will support you individually.

If you or your man may be struggling with andropause, seek help from your healthcare practitioner today.

Contact me to book a personal consultation

Works Cited

[1] M. Amore, F. Scarlatti, A. L. Quarta and P. Tagariello, “Partial androgen deficiency, depression and testosterone treatment in aging men,” Aging Clin Exp Res., pp. 21(1):1-8, 2009.
[2] B. B. Yeap, “Testosterone and ill-health in aging men.,” Nat Clin Pract Endocrinol Metab, pp. 5(2):133-21, 2009.
[3] J. P. Raynaud, “Testosterone deficiency syndrome: treatment and cancer risk.,” J Steroid Biochem Mol Biol, pp. 144(1-2):96-105, 2009.

The post Andropause – Grumpy Old Man Syndrome appeared first on Alison Mitchell Naturopath.

One simple fact is for certain; kids do have special health requirements. Children are not simply smaller versions of adults. Have you noticed that kids suffer different health problems to adults? For example glue ear, or ear infection is common in children, but less so in adults. When was the last time you heard an adult complaining of how annoying their colic or cradle cap was?

There are several issues that could be discussed regarding children’s health, such as the rising incidence of anxiety in children, learning difficulties and hyperactivity, food additives, childhood obesity, and more. However this winter it seems that every second person you speak to has a cold. And this year has brought in some very nasty bugs, with most colds lasting for weeks. With school holidays coming up, now is a perfect time to start building up your children’s immune system.

The Development of the Immune System

The immune system can be thought of as an army, made up of white blood cells with different roles (such as generals and soldiers). They are constantly working to protect us from foreign beings like bacteria and viruses and it is only when a bug is failed to be ‘neutralised’ that we become aware of our immune system. It’s normal to get a couple of colds a year, but it’s when the cold turns into a secondary infection that your immune system isn’t doing what it’s supposed to.

Our tissues, organs and cells are covered in a type of protein which our immune system recognises and knows not to attack. A pregnant woman’s immune system adapts so as not to attack her baby (which is a foreign body) and this is why many women who are pregnant notice their allergies or auto-immune conditions improve, but are more prone to getting infections. The baby’s immune system is not fully developed so as not to reject mum, and stays immature for a while after birth, too.

It can take about two years for baby’s immune system to fully mature, and during this time they will often rely on the immunity taken from mum. They get this is a few ways: from the placenta in utero, by being coated in the beneficial bacteria from the birth canal and then from colostrums first and then breast milk, two to three days after birth.

As your children’s immune system develops it learns to recognise what is foreign. The more it gets to flex its muscles by mounting an attack and winning the battle, the stronger it becomes. If it doesn’t get the chance to practice, then things can go wrong. Hyperresponse, or the immune system reacting to something that isn’t foreign (e.g. a food intolerance) can lead to a constant runny nose as the immune system keeps trying to capture the invader.

There is a lot of debate about the ‘hygiene hypothesis’ contributing to the growing incidence of children’s immune problems. The theory of this is that excessive sterilisation prevents children’s immune system from getting practice which has increased the rate of allergies and chronic infections in children. While hygiene is important, some dirt and germs put the immune system through its paces, increasing its strength each time.

As every parent knows, having a sick child is certainly not fun and on top of that, it can impact on the health and wellbeing of the whole family. Whether it’s due to sleepless nights, sickness spreading through the whole family, or needing time off school or work, sickness can take its toll.

The Digestive System is friends with the Immune System

Over 70% of our immune system lives in and around the gastrointestinal tract; therefore having high levels of good bacteria in the digestive system is essential for building a strong immune system in growing children. The beneficial balance of ‘good bugs’ in the gut is easily upset by many factors, including antibiotics, high sugar diets and stress. This can lead to an increased risk of colds and ‘flus for your kids.

During the first two years of life, the immature immune and digestive systems are still developing. During this time, the integrity of the digestive tract can be reduced (sometimes known as “leaky gut”), and may allow undigested foods and toxins to pass through this barrier and cause an immune reaction. In this way, “leaky gut” may contribute to the development of allergies and poor immune defence against colds and flus. By strengthening the gut barrier, the immune system is able to respond with greater effectiveness.

Boosting the Immune System

Good nutrition is very important to fuel the immune army to encourage the production of the white blood cells. Imagine sending the troops to war without any food!
Below is a list of good fuel for the immune system.

• Bright coloured vegies are rich in antioxidants and vitamins A and C, which are important or immunity and wound healing.
• Some foods which are rich in zinc and iron include meat, seafood, beans, sunflower and pumpkin seeds, brown rice, lentils, figs, dark green leafy vegies and beetroots. Zinc and iron are needed for healthy immune function and red blood cells.
• Probiotics are supplements containing friendly bacteria that help the immune system in the digestive tract.
• Raw garlic is fantastic for beating colds and ‘flu. Mix a crushed garlic clove with some lemon and honey in hot water and sip on this throughout the day. It’s a good idea to have the rest of the family eat garlic too, to reduce the chance of them getting sick. If you’re home sick in bed, then it doesn’t matter if you have garlic breath!
• Adequate protein is important for a healthy immune system. Protein can be found in meats, eggs, beans, lentils, nuts, seeds and whole grains.
• Herbal medicine can do marvellous things to improve the immune system, which can be taken to help prevent infections. If you’ve already got a cold then herbs can be used to reduce the duration and severity of the illness. Children have a different metabolism to adults so require different types and doses of herbs than adult. It is always best to talk to a herbalist or naturopath to get quality herbs prescribed.

Similiarly, the wrong type of food can slow the immune system down. One teaspoon of sugar can suppress the immune system for up to 8 hours. So it’s important to avoid all sugar and junk foods while you’re sick or if a bug is going around.

The whole family can benefit from eating plenty of immune boosting foods this winter. If you think your child has an issue with their immune system such as frequent infections or allergies then try following the tips above and book in for an appointment to get to the bottom of the issue. When given the right building blocks a child can develop a healthy and robust immune system, which is something the whole family will benefit from.

The post Children’s Health – Immunity appeared first on Alison Mitchell Naturopath.

Looking for a way to increase your magnesium levels? This recipe is my answer – they are designed to be a rich source of magnesium, as well as the co-factors for magnesium (zinc, b vitamins and calcium). Fun and easy to make, they help to satisfy chocolate cravings, they balance blood sugar levels (good source of protein, good fats and complex carbohydrates and fibre), so why not give them a go? Make a big batch and freeze some, or a small batch and keep them in the fridge. If you can resist eating them all within the first few days, they will last about 4-5 days in the fridge.

Makes approximately 12

Ingredients

• 1 cup raw/fermented nuts and seeds (I used about 3/4 cup of a mixed nuts pack and added a few handfuls of seeds such as pepitas, sunflower seeds, sesame seeds and pumpkin seeds.)
• 2-3 tbsp wheat bran (you can alternatively use oat bran)
• 5 dates
• 2 tbsp unhulled tahini
• 2 tbsp blackstrap molasses
• 2 tbsp raw cocoa powder
• Optional – freshly ground flax seeds, chia seeds or wheat germ

Method

In a food processor blend the nuts and seeds until the become a coarse powder.  Finely chop the dates or blend as well (if they’re too dried you’ll have trouble blending them).

Mix the nuts, dates, tahini and blackstrap molasses and stir well.

Roll them into balls with your hands,  then roll in the cocoa powder.  Lightly tap to get rid of the excess powder.  From here you can mould them into different shapes (I made a heart because I love magnesium, haha).  You can refridgerate them or freeze them (let them defrost for about half an hour before eating).

Tips

These are very rich in magnesium and calcium so are great for people who need some extra of these minerals. They also contain a nice amount of zinc, protein and good fats. Have 1-2 a day.

While the molasses is high in sugar, it is a great source of vitamins and minerals. Having it combined with the nuts and seeds helps to reduce the GI.

Each ball would roughly contain about 100mg magnesium, 37mg of calcium and 1mg of zinc (I know it doesn’t sound like much zinc but remember that minerals are needed in different amounts.)

Click here for more information about magnesium.

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