Go Magazine | Issue 55

Go Magazine | Issue 55

THE GOOD HEALTH NEWS MAGAZINE ®

MEAT ALTERNATIVE

CAMEL MILK FOR YOUR SKIN + HAY FEVER RELIEF 101 +

10 HEALTH HACKS TO GET SWIMSUIT READY

ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU

SNEEZING? ALLERGIES?

Fusion Allergy contains herbs used in traditional Chinese medicine (TCM) to help manage mild allergy symptoms, including:

ü ü Hayfever symptoms, including sneezing, and watery and itchy eyes ü ü Itchy skin conditions like mild eczema and hives ü ü Mild food intolerance symptoms

Use only as directed. Always read the label. If symptoms persist consult a healthcare professional. CHC72978-0618

KEEP UP-TO-DATE WITH HEALTH AND WELLNESS ... VISIT GOVITA.COM.AU

welcome

It will be of no surprise to Go Magazine readers that the wellness revolution is well and truly upon us! Today, wellness is not simply the absence of disease, but a more complicated interplay between physical, mental and emotional health which contributes to our overall positive state of being. For most, this means our priority is to be healthy and happy. This is great for Go Vita, as we specialise in providing personalised health advice to ensure just that – that you can look good and feel great! Head over to your local Go Vita store and talk to one of our qualified experts who can give personalised advice on clean eating, taking the right health supplements, participating in fitness classes and activities and improving your overall wellbeing. Of course Go Magazine is one of the ways that Go Vita aims to help broaden your knowledge on new advances in the natural health space. And this 55th issue has some great articles on new areas including camel milk for skin care, jack fruit as a plant based protein alternative to meat, and tocotrienols – the new more potent form of vitamin E. Finally we are delighted to announce that for the second year running we will be supporting the Black Chicken Remedies initiative to donate $2 for every jar of Axilla Natural Deodorant

LATEST HEALTH BLOGS

HEALTHY RECIPES

Paste Pink Edition sold, to the National Breast Cancer Foundation. Last year this initiative raised $26,000 for breast cancer research. Great work Black Chicken Remedies and Go Vita! Yours in the best of health, Ann Cattelan BSc Editor

INFORMATIVE PODCASTS

Issue 55 ISSN 1832-5556 Editor: Ann Cattelan BSc • [email protected] Art Direction: Tanya Lee Design • [email protected] Advertising Inquiries: [email protected]

The views expressed in Go are those of the original authors and not those of the Editor or the Publisher. Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals.

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© 2019 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher. Privacy Policy: You have received this publication as a result of information you have supplied to us. If you do not wish to receive it please let us know by phoning 1800 21 21 00. A healthy earth means a healthier you. We use recycled and recyclable material wherever practical without compromising the quality or effectiveness of our products or service.

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HEALTH REPORT

Summer lovin’ Shape up fast and get your body looking toned and terrific in time for summer.

U h-oh - summer is just around the corner, but you’ve been

2 Boost good bugs Research shows that one of the keys to effective weight loss lies in restoring and maintaining the balance of probiotic and prebiotic gut bacteria. Eat gut-friendly fermented foods like kimchi, sauerkraut, kefir and live yoghurt, and add nutritional insurance by taking a probiotic supplement daily.

hibernating under heavy clothing, probably eating a bit too much comfort food and you’ve haven’t hit the gym in months. You are not alone! Follow our 10 easy health and beauty hacks, and you’ll soon be swimsuit-ready. 3 Be cool: Focus on anti-inflammatory foods that have a cleansing and alkalising effect on the body, such as cucumber, lemon and celery. These foods have a very high water content, which helps to flush out toxins. Th ey also provide natural electrolytes, including potassium and mag nesium, which may be lost through perspiration as the weather w arms up.

5 Excellent eggs: Eggs are versatile, convenient and quick- to-prepare - they can be eaten hot or cold, as a snack or a main meal. They are also regarded as the gold

standard in highly bio-available sources of protein, which is essential for building and repairing body tissues and regulating appetite by keeping you feeling fuller, for longer. Not a fan

of eggs? Get your daily protein requirements by adding a spoonful of high quality protein powder to your morning juice

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8 Strike a pose: Yoga is a wonderful way to tone and strengthen your body. To firm up flabby upper arms, practise Downward Dog pose (Adho mukha svanasana), where you place your hands and feet on the floor and lift your bottom skyward. If your tummy could do with a little tightening, try Boat Pose (Naukasana), by balancing on your bottom and holding your legs up in the air with your arms stretched out in front of you.

9 Pamper yourself: Body exfoliation boosts lymphatic drainage, speeds removal of toxins, eases stress and tension and improves skin tone. Use a natural body scrub twice a week in the shower to gently buff skin and stimulate the production of healthy, dewy new skin cells. Pat skin dry with a soft towel and lavish it with a generous dollop of a rich

10 Add ACV: Apple cider vinegar has a time-honoured traditional use as a health tonic. Modern research suggests it may also assist weight loss by lowering blood sugar and insulin levels, which in turn improves metabolism and favours increased fat burning. In one study of obese diabetic rats, published in Critical Reviews in Food Science and Nutrition , those animals given apple cider vinegar extract showed a significant increase in the gene expression responsible for belly and liver fat storage, which resulted in less body fat build-up. Add one to two tablespoons to a smoothie or juice.

nourishing body lotion or oil every day. Look for organic brands that contain botanical extracts like ivy and birch to counteract sagging, and almond, rosehip and argan oils to deeply penetrate and moisturise skin.

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ISSUE 55 • 2019 VITALEVERYDAY.COM

HEALTH REPORT

Why balancing your skin microbiome is the key to healthy skin

C reating healthy skin by balancing the skin microbiome is the focus of a new functional skincare range by Summer Land Camel. Created by Jeffrey Flood, physiotherapist, biochemist and nutritional immuno- therapist, the Summer Land Pure Camel Milk Artisan skincare range was born out of his extensive research into skin issues and the role of the skin microbiome to help heal his own son’s severe eczema. Realising the shortage of camel milk in Australia, he established the country’s first commercial camel dairy with his business partner Paul Martin. A microbiome is a collection of micro-organisms living either inside or outside of your body. And while the gut microbiome’s role in our health is now well established (see article page 14), the skin microbiome is emerging as a critical factor in the health and protection of our skin – with research showing disruption to its delicate balance can lead to several

“At its heart, our skincare is about making your skin well. We created it to help build the skin microbiome in both number and biodiversity, because it’s the biome (and of course, diet) that drives the health of your skin. Just like in your gut, the biodiversity and robust nature of that ecosystem is what will allow your skin to express itself properly and ultimately give you better skin,” Jeff explained. “Camel milk contains everything your skin needs to be naturally beautiful and healthy. Most skincare products contain antibacterial and antifungal ingredients to help preserve shelf life, but they disrupt the skin microbiome, negating any positive benefits from ‘active ingredients’ and often leaving your skin worse off. The challenge was to create a range without these ingredients that still had a good shelf life and didn’t need to be kept in the fridge.” “There are thousands of double blind randomised clinical trials, the best research you can get, showing the benefits of camel milk. But my approach was to first look at how the skin works, what is the role of the microbiome, and then functionally, what ingredients have been proven to work. Without an understanding of biome

skin disorders, such as dandruff, acne, psoriasis, or atopic dermatitis. Imbalance to our skin microbiome can come from various factors including diet, hormonal imbalance, lifestyle, and use of medications and cosmetics. Camel milk is one of the world’s richest, natural sources of prebiotics, anti-inflammatory lipids and immune supporting proteins.

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and immune system, you can’t actually produce skincare that’s good for skin.” And the benefits are extensive! Camel milk is one of the world’s richest, natural sources of prebiotics, anti-inflammatory lipids and immune supporting proteins. Its unique qualities penetrate the lower layers of your skin to give you a deeper hydration unlike any other natural skin care ingredient. It can boost both collagen and elastin production and is packed with alpha hydroxy acids (AHAs), which gently exfoliate to improve texture, smooth fine lines and help prevent wrinkles. Vitamins A, B, C, D and E, deliver anti-aging benefits, antioxidants, and support skin repair and natural skin rejuvenation. Rich in omega oils, it also contains high levels of anti-bacterial, anti-viral, anti-fungal, anti- inflammatory and immune supporting proteins, which all help naturally defend against UV damage. Free from parabens, petrochemicals, sulphates and SLSs, Summer Land Camel’s Artisan Collection cleans, moisturises and protects our natural skin biome with a

nutritious combination of camel milk, essential oils and other ingredients to revive and restore your skin to optimal health. “The microbiome is different in different parts of the body. We’ve created a range the whole family can use daily to create the healthiest skin possible, whether it’s normal, sensitive, dry, aging, inflamed, or damaged.” The range contains a Rejuvenating Day Cream to protect and restore with camel milk, licorice root, vitamin B5, bladderwrack seaweed, rose geranium and patchouli; an Anti-aging Night Cream to nourish and brighten with camel milk, macadamia seed oil, vitamin B5, rose geranium and lavender; a Deep Cleansing Shampoo and Balancing Conditioner that won’t strip hair of moisture with frequent use; a Deeply Cleansing Hand Wash and Soothing Hand Cream with natural anti- bacterial properties to cleanse, protect, soothe and hydrate; Luscious Body Wash and Camel Milk Body Cream that hydrates,

revitalises and rebalances the skin’s natural pH; a Lip Conditioner; and Camel Milk Cleansing Bars with immune properties gentle enough to use daily on sensitive skin. The Artisan Collection is created using the freshest, pasture-raised camel milk from Summer Land Camel’s own chemical free, bio-dynamic Queensland farm. Most of the camels have been rescued from culling programs across Australia. “There are nine other little dairies in Australia and our milk is completely different as it has double the milk solid content and is higher in immune proteins,” Jeff said. The Summer Land Pure Camel Milk Artisan Collection is now available at Go Vita stores across Australia. Lisa Crawford Jones is an award-winning journalist and consultant to healthy brands.

The Perfect Superfood For Your Skin!

Looking for relief from dry, aging, inflamed or damaged skin? Camel Milk is one of the richest, natural sources of pre-biotics, anti-inflammatory lipids and immune supporting proteins available. It’s everything your skin needs. Whether you need to repair your skin or you’re just seeking to keep your youthful appearance, Summer Land Camels Skincare will protect your skin and restore it. Use daily for natural skin nutrition and support. Suitable for use by the whole family as well as those with skin conditions.

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See in store for more in the Artisan Collection range or visit summerlandcamels.com.au for more information.

ISSUE 55 • 2019

Exam jitters?

I f someone you love is here to help with natural nerve soothers. Exam-related stress is an inevitable part of life for a student, but it can exhaust natural defences, leaving the body susceptible to a wide range of health problems, from the common cold to more serious issues like adrenal exhaustion. This seven-step program can help. 1. Move it! Exercise regularly - find something you enjoy doing so that you will see it as a well- earned reward, not another item on your to-do list. Breathing exercises, yoga, tai chi, massage, and biofeedback are all effective relaxation techniques. Transcendental Meditation is particularly helpful, as it only takes 20 minutes and is therefore easy to fit into a busy schedule; it also increases alertness and self-belief. 2. Eat smart studying hard for exams, our Go Vita experts are Certain foods are exceptionally good at reducing stress and improving energy, mood and cognitive ability. Concentrate on obtaining healthy essential fatty acids to boost brain power from nuts, seeds,

wholegrains, oily fish, olive oil, flaxseed oil and leafy green vegetables, especially broccoli, spinach and the ‘super-greens’ like spirulina, alfalfa and wheatgrass. Snacks that will give you an instant brain boost and calm your nerves include bananas, dates and raisins. 3. Try supplements The B-group vitamins promote the health of the nervous and immune systems and counteract fatigue.Calciumandmagnesium relieve muscle tension and soothe the nerves. Siberian ginseng and ashwagandha, which bolster the adrenal glands, may also be effective. These stress-fighting herbs are called ‘adaptogens’, because they help the Rescue Remedy is a time-honoured self- help homeopathic flower essence that is popular around the world, and it may be safely taken during times of anxiety or stress. 5. Breathe deep body adapt to challenges. 4. Pick a flower Aromatherapy uses essential oils obtained from the flowers, seeds or bark of plants for a range of therapeutic effects. Lavender essential oil is a must-have for any student because it reduces stress levels and induces relaxation. Add five to 10 drops to a warm

bath before bedtime to ensure deep and restorative sleep. We also love Thursday Plantation’s handy little Lavender Roll-on - pop it in your pocket or school bag for instant stress relief. 6. Think positive Do not underestimate the power of positive affirmations. If you have negative thoughts about yourself, your self-esteem, confidence and energy levels will all suffer. To help you feel less nervous about your exams, write down 10 relevant qualities you have, such as “I am a determined person”; “I can ask for help if I need it” or “I am capable of doing this”. Repeat them out loud, daily. 7. Ditch the downers Eliminate or restrict your intake of caffeine and alcohol. They both contribute to jitteriness and keep you from sleeping. Maintain social ties - the close support of family and friends is crucial to getting through a challenging time. Time management will increase your efficiency and give you a sense of control. Set realistic targets, make a to-do list each day and prioritise the most pressing items; remember to schedule in regular breaks, too. Keep your study space tidy - most people find it physically and mentally draining to be surrounded by clutter.

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HEALTH REPORT

The buzz on Bs

Recent discoveries about the role of B-group vitamins in supporting energy levels and brain health will be of particular interest to students who want to do their best in exams. According to the University of Maryland Medical Center, the B-group vitamins help the body convert food (carbohydrates) into fuel (glucose), which in turn is used to produce energy. The B-group vitamins are also essential for the health of the skin, hair, eyes, liver and nerves, as well as easing stress and optimising immune function. A study published in The New England Journal of Medicine has shown that vitamin B12 plays a protective role in the health of the central nervous system and white matter of the brain, which is needed

to maintain normal brain function, cognition and memory. Good sources of vitamin B12 include animal foods - red meat, fish, eggs and dairy products - so a student with erratic eating habits may not be getting enough of this vitamin; anyone following a vegan or vegetarian diet should also seek professional advice. A common symptom of B12 deficiency is fatigue, along with cognitive difficulties, light-headedness and bowel upset. If you have any of these symptoms, seek advice from your healthcare practitioner about the potential benefits of taking a multi-vitamin containing metabolically active B-group vitamins. Talk to a Go Vita health consultant about Eagle’s multi-nutritional 14 day trial.

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HEALTH REPORT

Tocotrienols the next-level antioxidant

W hat are tocotrienols? And how can they help you? Naturopath and nutritionist Dr Brad McEwen has the answers. Vitamin E is a fat-soluble vitamin that was discovered nearly 100 years ago, in 1922. It acts as an antioxidant in the body, preventing cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. Inadequate vitamin E can go undetected for a long time, which is why a vitamin E deficiency is involved in various chronic diseases. You may already know that vitamin E has a long history of therapeutic use, thanks to this antioxidant prowess. There are strong links between oxidation, free radical damage and inflammation, which all negatively impact health and influence the progression of cardiovascular disease, type 2 diabetes, osteoarthritis and neurological and cognitive conditions. Vitamin E also protects other fat-soluble vitamins, aids in the utilisation of vitamin A, protects low-density lipoproteins (LDL cholesterol) from oxidation (oxidised LDL is implicated in the development of cardiovascular disease), inhibits blood platelet aggregation (clotting) and supports immune function.

Antioxidant family What you may not know, however, is that vitamin E is actually a family of eight antioxidant compounds. These consist of four tocopherols (alpha, beta, gamma and delta) and four tocotrienols (also alpha through delta). Tocotrienols are naturally derived from several sources, including annatto, rice bran and palm. Tocotrienols

Vitamin E molecules all have a ‘head’ attached to a ‘tail’. The difference between tocotrienols and tocopherols lies in this tail: whereas tocopherols are attached with a saturated tail at the C2 position, tocotrienols have three double bonds in the side chain. These double bonds, combined with the tocotrienols’ unsaturated side chain, allow for more efficient penetration into cells and tissues that have saturated fatty layers, such as the heart, brain and liver. Tocotrienols are uniquely shaped so they can reside within the lipid layers of the cell membrane, which means they can protect the integrity of the cell. Tocotrienols have a very broad range of medicinal properties; they are antioxidant, anti-inflammatory, antibacterial, pain-relieving, cholesterol- lowering and cardioprotective. They also increase the activity of antioxidant enzymes, improve immune function, modify various inflammatory pathways, reduce thrombosis, increase insulin sensitivity and protect the liver, kidneys and cardiovascular and nervous systems. A more powerful option Research indicates that, compared to tocopherols, tocotrienols are around 50 times more potent as an antioxidant; this is due to their better distribution in the lipid layers of the cell membrane. Tocotrienols prevent the peroxidation of polyunsaturated fatty acids in various

Tocotrienols reduce the inflammation and free radical damage that negatively affect heart health.

are bioavailable and have been shown to deposit in lipid-rich organs, such as the brain, spleen, lung, kidney and heart, as well as in skin and adipose tissue.

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tissues and membranes, and protect red blood cells from haemolysis (breakdown). Studies show that tocotrienols also reduce factors such as interleukins which mediate inflammation. Due to their antioxidant activity, tocotrienols have long been used for reducing blood cholesterol levels. As previously noted, tocotrienols and tocopherols differ in the tail region of the vitamin E molecule. Tocotrienol has a farnesylated tail, which allows it to downregulate 3-hydroxy-3-methylglutaryl coenzyme A (HMG- CoA) reductase. HMG-CoA reductase is an essential enzyme for cholesterol synthesis and is a target for statin therapy. Tocopherol, on the other hand, has a longer phytyl tail without double bonds. This difference in the tail means tocopherol does not downregulate HMG-CoA reductase; however, this downregulation of HMG- CoA reductase is the action which has been shown to decrease total and low-density lipoprotein (LDL) cholesterol levels. Tocotrienols also reduce the atherogenic apolipoprotein and lipoprotein plasma levels. In a recent clinical trial, researchers tested the dose-dependent effects of annatto tocotrienols, ranging from 125-750mg daily, in individuals with high cholesterol. Results showed that, after only four weeks, the optimum daily dose of 250mg decreased total cholesterol by 15 per cent, LDL cholesterol by 18 per

On the horizon

Tocotrienols may benefit people with Attention Deficit Hyperactive Disorder (ADHD). This is because oxidative stress and inflammation are known causes for cellular and nervous system damage, and people with ADHD have increased oxidative stress. More research is suggested in this area.

cent and triglycerides by 14 per cent. Furthermore, oxidative modification of LDL was reduced, and this significantly prevented the initiation and progression of atherosclerosis. Dr Brad McEwen PhD is a naturopath, nutritionist, educator, and researcher.

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I N PROF I LE

Jackfruit H ave you heard of jackfruit? This highly nutritious the Moraceae plant family, which also includes the fig, mulberry and breadfruit. Unlike figs and mulberries, however, jackfruit can grow very large - a single fruit can weigh 35 kilograms! joys of

vegan meat alternative is making waves in the wellness world. The jackfruit (Artocarpus heterophyllus) is an exotic tropical fruit from a tree that is native to Southern India. It belongs to

Jackfruit has a craggy, prickly outer peel that is greenish-yellow in colour, and soft golden flesh within. This flesh can be eaten raw or cooked, ripe or unripe, and it has a mild, slightly sweet flavour which blends well with both sweet dishes (smoothies, desserts and puddings) and savoury recipes (curries, casseroles and

ISSUE 55 • 2019 ALWAYS READ THE LABEL, FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, SEE YOUR HEALTHCARE PROFESSIONAL. *IQVIA Sell Out Service: Stress & Mild Anxiety Australia Pharmacy, Domestic Unit Sales, MAT to week ending 13 th of April 2019.

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OPTIMUM DIGESTION FOR GOOD HEALTH It’s that time of year - time to revitalise your mind and body for the longer days ahead and support your gut health naturally from within.

Fresh jackfruit is not found in many greengrocers, especially if it is not in season, so Amazonia have made it easy for you to enjoy the many health and nutrition benefits of this versatile fruit. Their new ready-to-eat, pre-seasoned product range, Tender Jack, is made from organically grown, sustainably sourced and hand-harvested jackfruit. Unlike some other plant-based meat alternatives, Tender Jack Pulled Jackfruit is a whole food product, made with minimal processing. While the jackfruit itself has a very subtle flavour, Tender Jack comes in four delicious flavours to suit any mood, recipe and dish - choose from Smokey BBQ, Curry, Teriyaki or Original. Go Vita loves the Smokey BBQ flavour - try it in a burger or sandwich with fresh coleslaw, or in tacos or burritos with an avocado and coriander salsa!

soups). The flesh, roots and leaves of jackfruit have all been used in Ayurveda, India’s traditional system of medicine and healing, as a treatment for a variety of gut-related conditions, such as diarrhoea and indigestion. Nutrient powerhouse Jackfruit has become increasingly popular in recent years, thanks to its impressive nutrient content. It contains good quantities of a wide range of vitamins and minerals, including the antioxidant vitaminsAandC, the B-group vitamins, carotenoids, flavanones, potassium, copper, manganese and fibre. This combination of nutrients is of

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particular benefit in boosting immune function and improving the body’s resistance to bacterial and viral infections; it also helps to counter the inflammation and oxidative stress in the body which can lead to many chronic diseases, including heart disease and type 2 diabetes. However, what sets jackfruit apart from most other fruits is its high protein content - it contains more than three times the amount of protein found in an equivalent

quantity of apples, for example. Vegans and vegetarians favour jackfruit as whole plant food alternative to meat, because its texture is similar to shredded or minced meat. And, as many more of us try to cut down onmeat for health or environmental reasons, finding new protein sources is becoming increasingly important. Jackfruit may also be of benefit to anyone who needs support with blood sugar management: it is high in fibre and ranks low on the glycaemic index (GI), both of which mean that it helps to prevent blood sugar spikes that can occur after eating. One study, published in the Journal of Ethnopharmacology , demonstrated that people with mature-onset diabetes had significant improvements in their glucose tolerance after taking a jackfruit supplement. Another study, conducted on diabetic rats and published in the Scientific World Journal , showed that jackfruit extract had a positive effect on lowering the test animals’ cholesterol levels and stabilising their long-term blood sugar control.

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HEALTH REPORT

Prostate protection H erbs and nutritional therapies can ease discomfort and

One study of 63,000 men, published in the Journal of the National Cancer Institute , showed that vigorous exercise was very beneficial for prostate health. Other factors which have been shown to reduce prostate cancer risk include: not smoking, maintaining a healthy weight, eating fatty fish at least once a week, eating tomato products four to seven times a week, and limiting processed meat to a maximum of three servings a week. Mantak Chia, Taoist master and author of Chi Kung for Prostate Health and Sexual Vigour , advocates self-massage of the perineum followed by Kegel squeezes. Yoga poses which support prostate health include Butterfly Pose (Baddha Konasana), Hero Pose (Virasana) and BowPose (Dhanurasana). Sexual activity appears to help, theoretically by purging the prostate of carcinogens. A Harvard study of 30,000 men found that those who ejaculated more than 21 times a month had two-thirds the risk of prostate cancer compared to those who ejaculated only four to seven times a month. Cyclists may wish to consider limiting their training time, with one extensive study showing a six-fold increase in prostate cancer in cyclists who trained for over eight hours a week. This effect may be due to the repetitive compression on the perineum, which increases prostate inflammation.

Are you at risk? Signs of prostate problems include: • problems with urination • blood in semen or urine • pain in the genitals, pelvis and/or lower back • erection issues • painful ejaculation Larry Clapp PhD, prostate cancer survivor and author of Prostate Health In 90 Days Without Drugs Or Surgery , emphasises the importance of early diagnosis for a positive prognosis. Clapp recommends an annual digital rectal exam starting at age 40, followed by Prostate-Specific Antigen (PSA) test at age 45, and then every year after age 50. Ben Stiller, comedian and prostate cancer survivor, has said: “Taking the PSA test saved my life.” If detected early, prostate cancer survival rates are better than 98 per cent; find it late, however, and survival rates drop below 26 per cent.

delay - or even avoid - the need for drugs or surgery. Naturopath Caroline Robertson investigates. Prostate care is a vital men’s health issue. One in seven Australian men over the age of 40 will experience prostate problems, with one in 31 dying from prostate cancer by their 85th birthday. Men of African or Caribbean descent, or with a family history of prostate disease, are two and a half times more likely to get prostate cancer. Knowledge is power The prostate is a walnut-sized gland located beside the bladder, and it enlarges naturally with age. Prostate disorders include benign prostate hypertrophy (BHP), a non- malignant enlargement of the prostate gland; prostatitis, or inflammation of the prostate; and prostate cancer, a malignancy which generally shows no symptoms in the initial stages. Research suggests that stimulating circulation is pivotal to prostate health.

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Natural helpers

Eat manly meals An alkalising diet, rich in vegetable polyphenols and fatty acids, is recommended for prostate health. Limit inflammation by reducing acidic and carcinogenic foods, such as sugar, red meat, trans fats and excess alcohol. Foods high in zinc, such as almonds, adzuki beans, and pumpkin, sesame and sunflower seeds, help prostate health; so do foods rich in vitamin C (red capsicum, broccoli, cauliflower, kale, Brussels sprouts) and omega-3 fatty acids (salmon, flaxseed oil). The antioxidant lycopene, found in apricots, tomatoes, watermelon and papaya, lowers the prostate-specific antigen (PSA) which is connected to many prostate problems. Beta-sitosterol, found in avocadoes, pumpkin seeds, pecans and wheatgerm, can reduce BHP symptoms.

Caroline Robertson is a Sydney-based naturopath. For consultations, courses and retreats see carolinerobertson.com.au Pygeum and Pinus pinaster: Both contain beta-sitosterol, which reduces urinary frequency and prostate swelling. Pumpkin seed oil: Lowers testosterone- induced prostatic growth; normalises urination. Quercetin: At a dose of 500 mg daily, this bioflavonoid effectively reduces prostatitis. Selenium: Decreases free radical damage and is associated with a significantly reduced risk of prostate cancer. Zinc: This antioxidant mineral is essential for a healthy prostate.

Bee pollen: Contains beta-sitosterol and has an anti-androgenic effect, which improves symptoms of BPH. Epilobium: A herb with proven anti-inflammatory and antioxidant actions on the prostate; extracts have been shown to inhibit prostate cancer cells in vitro. Horsetail, hydrangea, couch grass and stinging nettle: These herbs all ease urinary discomfort and BHP. Lycopene: Inhibits disease progression in patients with BPH; slows or stops the growth of the prostate gland. Saw palmetto: Reduces prostate inflammation and urinary issues.

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your inner ecosystem

Y our microbiome is your body’s network of trillions of microbes, a unique ecosystem that keeps you healthy. Here’s how to care for it. An ecosystem is a community of organisms that interact with each other and their physical environments - think of a forest packedwith trees, plants and animals. Your body also has its own ecosystem, called the microbiome. This is the entire ecosystem of microorganisms, like bacteria, viruses and yeast, that live on and inside your body; it is as unique as you are and ever- changing with your diet, environment and your season of life. Bacterial diversity A healthy microbiome contains large numbers and many different types of these microorganisms. It’s rather like the diversity seen in a vibrant rainforest ecosystem. Just as plants have adapted themselves to certain habitats - consider how mangroves love salty water, while moss prefers damp, shady conditions - your microbes have also adapted themselves to certain parts of your body. For example, the densest community of microbes is found in the warm, moist environment of your large intestine, where

related to your lifestyle: stress, processed foods and pollution can result in a weak, less diverse microbiome. A holistic lifestyle, on the other hand, emphasises regular exercise, a healthy diet of fresh, high-fibre foods, good sleep and spiritual nourishment. Digestive enzymes, probiotics and prebiotics are natural supplements which can help to re- establish and maintain a healthy, diverse microbiome. Digestive enzymes: Digestive enzymes break food down into smaller particles, so that the body can absorb and use the nutrients. There are many different types, with different functions. For example, protease, papain and bromelain break down protein, cellulase breaks down plant cellulose and tilactase supports the breakdown of lactose. Naturopath Karin Spicer explains why a top-up of digestive enzymes can be necessary: “One, as we age, our production of digestive enzymes slows down; two, enzyme production can also be negatively affected by a bacterial infection, leaky gut syndrome, inflammation in the gut lining or food intolerances; and three, a diet high in raw, plant-based foods has a higher requirement for digestive enzymes.” Probiotics: Fermented foods, such as yoghurt, kombucha, sauerkraut, kimchi, tempeh and pickles, all contain beneficial probiotic bacteria and therefore help to support the health and balance of the microbiome.

there are plenty of nutrients. Others have learnt how to survive in the tough, acidic conditions of your stomach. Your body’s ecosystem works best when it has copious amounts of different bacteria, with many species playing many different roles in your general wellbeing. After all, a rainforest isn’t just plants; to flourish, it needs insects, birds, butterflies and many other species. Likewise, a healthy microbiome contains a rich diversity of bacteria which perform

Your microbiome can activate and deactivate inflammation throughout

different functions in the gut environment. Their combined efforts, along with many other microorganisms, enable your gut microbiome to support your health. Holistic support A holistic approach to health has many benefits for your general wellbeing, especially for your microbiome. Indeed, your level of bacterial diversity is closely the body, to the point where even diseases like diabetes and Alzheimer’s are being attributed to the gut.

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HEALTH REPORT

Spicer adds: “However, it can be difficult to obtain the optimal diversity of strains, and probiotics that survive the acid conditions in the stomach, through food alone. There are thousands of different strains, with many different roles, including supporting digestion, bowel health, mood, blood sugar and cholesterol levels, even healthy weight management. So when you choose a probiotic supplement, make sure there is proven clinical research on the specific strains. For example, Bifidobacterium bifidum helps us produce some B-group vitamins, while a healthy immune response and skin condition are both supported by Lactobacillus rhamnosus.” Prebiotics: Prebiotics are the fibre that we ingest from foods like legumes, artichokes, onions, cabbage and whole wheat. This is slowly broken down and fermented on its way through the gut, where it provides nourishment for the probiotic bacteria.

Available in Go Vita and selected health food stores Australia wide.

ISSUE 55 • 2019 Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.

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Herbal relief for and mild allergy symptoms ha y fever

S uffering from symptoms of hayfever or mild allergies? Based on their use in traditional Chinese medicine, specific herbs may help, explains Erika Morvay . In Chinese medicine, a blend of herbs known as Minor Bupleurum Combination is traditionally used to improve the body’s resistance to allergens. Minor Bupleurum Combination has been used for around 3000 years in traditional Chinese medicine (TCM). According to TCM philosophy, it works by tonifying Defensive Qi, a specific form of life force

Baical skullcap: Baical skullcap is another leading ingredient in Minor Bupleurum Combination. In TCM it’s traditionally used to help manage hayfever and relieve mild allergy symptoms, like sneezing, runny nose and itchy eyes. It’s also traditionally used in TCM to relieve the hot, itchy skin symptoms of mild eczema and hives, and the digestive discomfort and bloating associated with mild food intolerance. Korean ginseng: In TCM, Korean ginseng is traditionally used to improve the body’s resistance to allergens by supporting Lung Qi, and to relieve symptoms of mild eczema, hives and food intolerances. Chinese licorice: Chinese licorice is traditionally used in TCM to relieve cough, respiratory catarrh and mild bronchial irritation. Pinellia: Like Chinese licorice, pinellia is traditionally used to soothe cough and relieve respiratory catarrh in TCM. Er ika Morvay is Technical Support team leader at Fusion ® Heal th. She has over a decade of exper ience in the natural heal th industry, and a part icular passion for helping women look and feel thei r best.

energy that regulates immune resistance, and Lung Qi, which may help improve allergen resistance. Many symptoms of mild allergies and intolerances are triggered by the release of a substance called histamine from certain cells, including mast cells. In preliminary in vitro studies, this formula has been shown to reduce the release of histamine frommast cells and interfere with its actions. In TCM, Minor Bupleurum Combination, as well as some of the herbs contained in Minor Bupleurum Combination are traditionally used to relieve a variety of mild allergy symptoms, and some have additional benefits for digestive, skin or respiratory-related symptoms, as detailed below. Bupleurum: Bupleurum is the chief or ‘emperor’ herb in Minor Bupleurum Combination, a term used in TCM to describe the most important herb in the formula. In TCM, it’s traditionally used to clear Liver Qi stagnation and harmonise the SpleenandStomachorgan-meridian systems (which govern digestion), and is taken to relieve mild food intolerance symptoms like bloating, nausea and diarrhoea.

Baical skullcap

Chinese licorice root

Pinellia tuber

HEALTH REPORT

Symptom relief for mild sinusitis Another herbal formula has traditionally been used to help clear the sinus passages and manage mild sinusitis symptoms like catarrh (mucus) and sinus headaches for hundreds of years in TCM. Called Cang Er Zi San , it’s a blend of the following herbs: Xanthium, which is traditionally taken in Chinese medicine to help manage mild sinusitis symptoms like a blocked nose, sinus congestion with thick, sticky discharges, sinus headaches, and irritation and inflammation of the mucous membranes Magnolia flower, which is traditionally regarded as having decongestant properties in TCM, where it’s used to help relieve runny nasal discharges when they’re a symptom of mild sinusitis, as well as to help relieve hayfever symptoms like runny nose, sneezing and inflammation of the nasal mucous membranes White angelica, which is traditionally used in Chinese medicine to help relieve symptoms of pain and pressure in mild sinusitis Asian wild mint, which helps relieve headaches associated with mild sinusitis, based on its traditional use in Chinese medicine Also consider houttuynia , which is traditionally regarded as having anti-infective and immune- stimulating properties in Chinese medicine.

Hayfever FAQs

What causes hayfever, and what are its symptoms? Hayfever is triggered by environmental allergens coming into contact with the nose and/or eyes. The resulting inflammation of the affected mucous membranes is responsible for the ensuing symptoms, which can include: A runny and/or itchy nose Sneezing Why do some people get hayfever only at certain times of the year, while others suffer all year round? Broadly speaking, hayfever (also known as allergic rhinitis) is triggered by one of two forms of airborne allergens: Pollens from grasses, weeds or trees, which tend to be problematic for hayfever sufferers at certain times of the year when the plant in question is flowering Indoor allergens like dust mites, mould and animal dander, which don’t have seasonal variations and consequently can cause hayfever at any time Which plants are most likely to cause hayfever? Plant allergens vary from region to Nasal congestion Itchy, watery eyes Itchy or scratchy throat

region, but can include a range of grasses, weeds and trees. Common examples include Paterson’s curse, pellitory weed (also known as asthma weed) and ragweed. For the most part, species that have been introduced to Australia are more likely to cause hayfever than our own native plants, however notable exceptions include casuarina trees (also known as Australian oaks) and white cypress pine trees (also known as Murray pine trees). Why is my hayfever worse when it’s windy? Unlike flowers, which tend to be pollinated by birds, insects and animals, many grasses and weeds rely on wind for pollination. Their tiny pollen particles are spread far and wide with the goal of creating a new generation of plants. It’s a common-sense strategy that helps plants survive, but unfortunately does mean that on windy days in high- pollen season, hayfever sufferers have an increased likelihood of experiencing the dreaded sneezing, runny nose and watery eyes of allergic rhinitis. Reference: Australasian Society of Clinical Immunology and Allergy. Pollen Allergy, 2019: https://allergy.org.au/images/pcc/ASCIA_PCC_ Pollen_allergy_2019.pdf

White angelica

Xanthium fruit

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HEALTH REPORT

The right Balance

M aintaining the correct pH balance in your body plays a key role in your health. Your body functions best in a slightly alkaline state. An overly acidic body can lead to poor body function and sub-optimal health. The correct pH balance, however, supports the body to perform at the best of its biochemical ability, resulting in vitality, energy and mental clarity. Acidity and alkalinity are measured according to the pH (potential of hydrogen) scale. On this scale of 0 to 14, 0 is the most acidic and 14 is the most alkaline. The ideal pH range for the human body falls between 7.0 to 7.4. However, the pH range in the body is in a constant state of flux, because every metabolic function - from breathing and digestion to energy production and stress - will create acidic by-products and force the body towards acidosis, a condition in which

Are you getting enough?

body chemistry becomes unbalanced and overly acidic. Testing your pH regularly is the only way of knowing how acidic your body is. Symptoms associated with low to severe acidosis include lack of energy/fatigue, weight gain, muscle aches and pains, frequent colds and flu, gout, arthritis, excess mucus production, anxiety, irritability, poor skin health and indigestion. Also of concern is that any elevation of acidity in the body will increase inflammation and trigger soft tissue

28 raw and unprocessed foods to help reduce acidity and inflammation: within the body. Raw is best, cooking foods reduces its effectiveness to some degree. Eat fruits in moderation, interestingly although it might seem that citrus fruits would be acidifying, lemons actually have an alkalising effect in the body – try it in a glass of water to start your day. Remember to test your pH first, for a few days, then see which foods work best for you to lower your acidity while continuing to test each day. Speak to your healthcare practitioner to discuss the best foods for you. All fresh vegetables, especially raw leafy green vegetables, help balance the acid/alkaline levels

degeneration and bone loss. What you can do

A basic rule of thumb to achieve the right pH balance in your body is to eat 80 per cent alkaline-forming foods and 20 per cent acid-forming foods (see “Are you getting enough?” table). In addition drink 2-3 litres of water daily. Unfortunately, the modern Western diet - with its non-raw and processed foods, over- reliance on animal and refined grain products, and too much sugar, salt, caffeine, artificial ingredients and

• Almonds • Apples • Avocados • Bananas • Brazil nuts • Broccoli • Capsicum • Coconut - virgin, cold pressed/

• Celery • Cucumber • Dates • Grapefruit • Horseradish • Kale • Lettuce • Lemons • Lima beans • Limes • Molasses

• Mushrooms • Onions • Pomegranate • Potatoes • Soy products - fermented • Spinach • Spirulina • Sprouts • Watercress

unprocessed

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alcohol - is a recipe for over-acidity. The good news is that it is easy to change. If you don’t feel well, use a quality pH test kit (see “What’s your number?”), if it indicates that your body is too acidic, eat more alkaline-forming foods and omit acid-forming foods from your diet until another pH test shows you have returned to normal.

maintain the correct acid/alkaline balance in the body, they are also richer in nutrients that are easily assimilated by the body. If your diet is inadequate, a booster shot of Vital Greens powder in your morning smoothie or juice can help speed up the process. Avoid the acid-makers. Do not overcook vegetables; limit all processed foods and animal protein. Avoid acidic drinks and snacks.

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Aussie kids are fed, but are they nourished?

HEALTH REPORT

E nsuring your child gets the right nutrients is hard, especially if they’re a picky eater. Try these tips from naturopath Marlie Ferguson . You’ve lovingly crafted the perfect, nourishing meal for your child: spaghetti bolognese with lean mince, grated vegetables, wholegrain pasta with a little cheese on top. But ... they merely pick at the pasta and nibble

the cheese before pushing it away declaring, “I’m full.” Welcome to the dinnertime stand-off. Children are prone to taste neophobia, the fear of trying new flavours. Wary of yet another stand- off, parents may pander to their little neophobes, offering familiar bland foods like plain pasta, rice and bread that they know will at least be eaten. Unfortunately, bland foods are typically rather bland on the nutrition front too, lacking the protein, healthy fats, vitamins and minerals that growing bodies and brains need.

Nourish your skin & inner wellbeing.

Contains: Fish (Marine Collagen) & Soy. Store in a cool, dry place. No Artificial Flavours & Colours or Preservatives. May contain traces of tree nuts, milk, eggs, sesame seeds, shellfish, sulphites & wheat.

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Australian Botanicals

ISSUE 55 • 2019

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Thus, munching on bread and plain pasta may leave a child feeling full, but it leaves their

little body hungry for nourishment. Ensuring adequate nutrition for

children is a battle most parents are losing. Less than 1 per cent of Australian children aged 2-3 years consume the recommended serves of vegetables and only 78 per cent eat enough fruit; while 4-8 year olds eat just one-third and two-thirds of their vegetable and fruit requirements, respectively. As parents, we cannot underestimate the benefits of adequate childhood nutritionwill have onwellbeing throughout life. Apart from their substantial vitamin and mineral content, fruits and vegetables provide valuable phytochemicals and antioxidants. These substances reduce inflammation and oxidative stress while improving immune function and bone strength. Healthy habits instilled during childhood have been shown to persist into adolescence and adulthood, reducing the risk of a plethora of diseases including obesity, cardiovascular disease, osteoporosis and dementia. The good news is that parents have a secret weapon to help them win the battle and ensure when children eat they are nourished. Morlife Clever Kidz and Greens Kidz are nutrient- dense wholefood greens and chocolate formulas that fuel their growing bodies and brains and are nutritional insurance for parents of picky eaters. Marlie Ferguson is a qualified naturopath and researcher with a Bachelor of Health Science (and Mum of a picky eater).

Morlife Greens Kidz and Clever Kidz are nutritional superheroes so you can give your little one more from every mouthful. Raise them to be invincible, one teaspoon at a time.

Top tips Try these easy ideas to sneak more nourishment into your k ids:

Put a fruit bowl where children can see and reach it Fortify juice, smoothies and milk with wholefood supplements; sprinkle them onto yoghurt and cereal too Chop soft fruits into fun shapes with cookie cutters

Store carrot and celery sticks in easily accessible containers in the fridge Hide vegetables in food, such as powdered kale

in savoury muffins Lead by example -

replace ‘sometimes’ food with healthier alternatives

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