Go Magazine | Issue 54

Go Magazine | Issue 54

THE GOOD HEALTH NEWS MAGAZINE ®

INSIDE

HEART HEALTH 101

DR ROSS WALKER ON BASIC HEART HEALTH

COLLAGEN

CAN IT REALLY REDUCE WRINKLES?

healthhacks to keep youwell How tobest protect your immune systemagainst colds

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USEFUL TIPS TO COMBAT BLUE LIGHT

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welcome With Winter comes many temptations – to sleep in rather than go for a morning run, to go straight home after work rather than to the gym or to overindulge in comfort foods to keep you warm! We get it! It’s easy to lose motivation in the colder months. But we also know that if you can motivate yourself to continue to exercise and eat well that you will have more energy, your mood will be boosted and you will feel better about yourself too! It makes sense with the change of season to step up your daily routine and consider adding some immune boosting nutrients. Read the Health Hacks For Winter, Supporting Your Immune System Against Winter Colds and Skip Dry Skin articles for some great tips from our Go Vita Health Consultants. We can recommend some informative podcasts to listen to on Manuka Honey and Beating The Winter Blues. You can access our podcasts via govita.com.au. At Go Vita we have had a busy few months working on our refreshed branding and new website – we would encourage you to sign up to receive the latest health news between Go Magazines – just head over to govita.com.au! In May this year, we welcomed the Healthy Life stores into the Go Vita family. In a move that will strengthen natural health retail in Australia, we are delighted that there will now be even more Go Vita outlets nationwide where you can access personalised expert health advice and quality natural health products. Stay warm and enjoy the read!

LATEST HEALTH BLOGS

HEALTHY RECIPES

Yours in the best of health,

Ann Cat telan BSc Editor

INFORMATIVE PODCASTS

Issue 54 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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Should you try keto? Jargon buster

T he ketogenic diet – ‘keto’ to its many fans – is one of the hottest diet trends around. Does it work? Let’s look at the pros and cons.

with followers eating large amounts of healthy fats, such as grass-fed butter and beef, and coconut oil. The initial induction phase of the keto diet aims to get your body into a state of ketosis, and this may be achieved by fasting, cutting carbohydrates and taking ketogenic supplements, such as lauric acid, a medium- chain triglyceride (MCT) which supports ketosis. The duration of this induction phase varies from one person to another and it will depend on your diet, lifestyle and metabolism - some people may achieve ketosis in just a few days, others may find it takes them several weeks. The induction phase is followed by an ongoing weight loss phase, during which you continue to limit your intake of carbohydrates and use other methods to help boost and maintain weight loss, such as intermittent fasting. Is it healthy? Reducing your kilojoule (calorie) intake by cutting carbohydrates is, generally speaking, a good slimming principle, especially if it is from sugar and processed food. Another bonus is that followers of the diet claim that you don’t feel hungry

or get cravings for carbohydrates, thanks to the high fat content which makes you feel full and provides energy. Reducing carbohydrate intake may also help to lower blood triglycerides and lower blood pressure. Plus, cutting carbs may lead to Ketones: These chemicals, also referred to as ketone bodies, are produced by your body from fat when it has insufficient kilojoules (calories) from carbohydrates. During carbohydrate restriction, ketones can replace glucose as the main fuel source for the brain. Ketosis: This is a state in which the body has used up its store of carbohydrates and is producing ketones from the breakdown of fat. Ketogenic diet: A diet that causes your body to produce ketones by limiting carbohydrates.

By limiting carbohydrate intake, the ketogenic diet produces ketosis, a state in which the body has used up its stored carbohydrate and begins to increasingly rely on fats for energy. Proponents of the diet say it provides sustainable weight loss and benefits to physical and mental health – some research shows that it may support people with diabetes and epilepsy. How does it work? The keto diet is made up of 75 per cent fat, 20 per cent protein and five per cent carbohydrates. This ratio forces your body to go into a state of ketosis, where the body changes from using carbohydrates for fuel to using fats, which causes fat loss. It also explains why the keto diet is sometimes nicknamed “the bacon and butter” diet,

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HEALTH REPORT

better insulin control by reducing blood sugar spikes, and so have a beneficial preventive effect on metabolic disorders associated with too-high insulin. The jury is out on the diet’s effect on mood and energy levels: some followers claim to feel more alert and less lethargic, but others report fatigue. There are also mixed reports about keto’s benefits or otherwise on cholesterol - some say that eating low- carb helps boost HDL (‘good’) cholesterol, while others say the opposite is the case, due to the meat-intensive nature of the diet. Like any other diet, while ketosis may reduce appetite, eliminating an entire food group is a major dietary change which some people may find difficult to adapt to. For example, many common combination foods are eliminated, such as pizza (because of the crust) and sandwiches (because of the bread). Keto also limits most fruits due to the fructose content, as well as starchy vegetables like potatoes and corn and most alcohol, with the exception of dry wine and unflavoured clear liquor, such as gin and vodka. Apart from making it difficult to choose food to eat when dining out, you

may simply have the type of personality that does not do well with restrictions and limitations. Some people find the metabolic changes that result from the keto diet uncomfortable. Carbohydrate cravings, for example, may or may not disappear with time. Headaches can occur and so can nausea and bad breath, because the liver and gallbladder may take a while to adapt to the new dietary

regime. The lack of fibre may lead to constipation, while the reduced intake of fruit and vegetables may lead to deficiencies in certainnutrients.

Go Vita recommends you consult your healthcare provider before making any significant changes to your diet, especially if you take any prescription medication. WANT THE BENEFITS OF KETO WITHOUT GOING KETO? OUR MCT OIL GIVES YOU THE BRAIN AND BODY BOOSTING BENEFITS OF KETONES WITHOUT THE NEED TO PUT YOUR BODY INTO KETOSIS

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ISSUE 54 • 2019

I N PROF I LE

the skin saviour

I t’s time to stop loading cosmetics on your skin, instead start from the inside out for youthful, glowing skin. Collagen constitutes 25 per cent of your body’s protein. The most common form is type I, found in the skin, bones, tendons, ligaments and parts of the eye. The most important role of collagen in the body is providing the structural ‘scaffolding’ that surrounds cells and supports cell shape so they can develop and function, just as steel mesh reinforces a concrete block. Collagen plays a vital role in the health, growth and repair of all body tissues, including the skin, mucous membranes, ligaments and tendons, as well as bones and cartilage. Collagen also exhibits antibacterial, cholesterol-lowering and immune-regulating activity and acts as an antioxidant, blocking free radicals and protecting skin cells from ultraviolet (UV) radiation and reducing the signs of photo- ageing. Collagen’s structure gives skin its strength and durability, and is a vital part of the internal framework or structure that is responsible for smooth, firm, beautiful

skin. A decline in collagen, however, leads to wrinkles and the appearance of aged skin. Wrinkle prevention With age, the skin’s level of collagen drops by around 1.5 per cent each year. This is due to two factors: one, a natural decline in collagen production, and

the underlying epidermis. Combined with other skin-ageing factors, such as nutritional deficiencies, exposure to environmental toxins like cigarette smoke and UV radiation from the sun, you have the perfect recipe for wrinkled, sagging skin. The answer, strangely enough is to supplement your diet with collagen, the best form being obtained from fish. Vitamin C also enables the rebuilding of your skin collagen, while skin-loving vitamins A and E along with minerals zinc and silica support the repair and growth of skin, hair and nails. You can protect your skin’s collagen levels by avoiding radiation from the sun, thereby minimising free radical damage. But also vastly increasing your intake of these skin protecting antioxidants, obtained from fruit extracts further reduces the damaging impact of free radicals hitting the skin surface. For battling other causes of skin deterioration, and the exposure to environmental toxins that you cannot avoid, a nutritional supplement like Morlife’s Antiox Beauty Collagen will help to optimise natural skin function and ward off signs of ageing. Check the box “Fact file: Collagen” to ensure your supplement measures up.

Users of collagen beauty supplements report seeing improvements in a few weeks, and they are amazed by the results. Users report actually feeling their skin is noticeably improved, not only does it look better but it ‘feels’ better too. One person explained, ‘oh wow! I am in love with my skin.’

two, an acceleration in its degradation, thanks to increased activity by the enzyme collagenase. Without collagen, our skin dries and wrinkles form from not being ‘fed’ from

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Get your GLOW on... The answer, nutrition from the inside. As we age we lose 1.5% of the skin protein structure - collagen - per year. Skin dries, lines appear... Cosmetics were the answer to apply to the outside. Now we have the solution, rebuilding the collagen, the structural protein in skin through taking hydrolysed marine collagen plus other key nutrients. Antiox Beauty Collagen was formulated by our research naturopaths and nutritionists and it is the most comprehensive formula on the market. Try our collagen

today and in a few weeks you will see and feel the results. Get glow in your life again!

Collagen facts

There is no such thing as vegan collagen. Collagen is made from gelatine and it typically comes from bovine, porcine or marine sources. Gelatine consists of very large protein chains which need to be digested and broken down into amino acids before they can enter the body’s circulatory system and have any beneficial effect. Breaking gelatine down into smaller chains of collagen peptides ensures collagen ends up where it needs to be, and means you are replenishing lost collagen in a form the body can actually use. Marine origin collagen is used in medical therapeutic applications to accelerate wound healing. Marine collagen peptides are smaller than bovine or porcine, increasing their absorption by 50 per cent; they also have a very specific amino acid composition, that stimulates, strengthens and repairs the skin, joints and bones, and improves collagen status. Hydrolysed marine collagen is a superior bioactive skin food and has been shown to promote the formation of both type I and type III collagen. Taking just one gram a day reduces age-related collagen degradation in six weeks; by 12 weeks, it will improve skin hydration and elasticity and decrease wrinkles. It takes the skin between 27 and 42 days to renew itself, but the changes from regular collagen supplementation certainly becomes evident and the results speak for themselves.

Pia Muehlenbeck Morlife Ambassador

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HEALTH REPORT

Health hacks A s the sounds of sneezing and coughing fill the air,

Eat a rainbow When it comes to supporting immune health, the more varied your fruit and veggie intake, the better. Eating a wide range of produce increases your chances of receiving a variety of nutrients, especially the immune-enhancing antioxidant vitamins A and C which fight the free radicals that trigger inflammation and disease in the body.

but it does a sterling job of strengthening immunity - taking just one spoonful a day will help keep you safe from colds and flu. Echinacea was long used by Native Americans and consequently by early American settlers and doctors, and it continues to grow in popularity in modern times as a safe and powerful immune booster to fight colds, flu and other infections. Add vitamin C This vitamin is probably better known and more widely used than any other supplement. Not only does it enhance immunity and minimise the duration of a cold’s symptoms if you do catch one, it is a powerful antioxidant that helps the body to fight disease and speed wound healing; plus, it assists the absorption of iron, which is critical to immune health. Studies show that low levels of this vitamin are linked to cancer and heart disease; supplementation has also been shown to be protective against cataract formation. If you think your diet is deficient then pop in to Go Vita and check out effervescent vitamin C options which can help with hydration as well as support energy production and immune function. Go for garlic Traditionally, garlic has been used to treat everything from parasites to haemorrhoids. Today, researchers are

it’s time to support and strengthen your immune system. The ‘always switched on’ mantra of our busy modern society means that catching a cold or flu is not just bad for our health; it is also inconvenient, with mountains of work piling up and causing us further stress when we should rest. These simple health hacks can

Sip bone broth Grandma was right: simmering bones with

vegetables, garlic and apple cider vinegar for a long period of time means that all the nutrients leach into the liquid, resulting in a rich broth. Make your own or try Best of the Bone ready-made real bone broth

be easily slipped into the busiest schedule, and will help to get you through the cold and flu season unscathed. Rest first

Getting sick is almost always a sign from your body to say, “Take it easy!” If you are run-down

concentrate available at Go Vita, and use it to make warming and nourishing soups, stews and casseroles - or simply enjoy it as a hot drink. Best of the Bone broths also available with Organic Italians Herbs & Garlic, Organic Turmeric & Ginger, or with Biofermented Coconut Lemon Myrtle & Turmeric. Pick a herb Several herbs can help to provide a boost to the immune system when it needs it most. These include astragalus, which helps to fight respiratory infections, and andrographis, which is used to treat colds and flu in both Ayurvedic and traditional Chinese medicine. Olive leaf extract’s taste may not be everyone’s favourite,

and stressed to start with, this will depress your immune system and cause disrupted sleep and digestive problems, which will all conspire to make you more susceptible to any nasty bugs doing the rounds. So, rather than waiting for your body to reach that burnt-out stage where you fall prey to cold and flu viruses, take the initiative and get in first, diarising rest times every week to build up your reserves. And if, despite your best intentions, you do succumb, then getting enough rest will at least help to shorten the duration of the illness and stop it from turning into something worse.

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for winter focusing on its potent antibacterial and antiviral properties which make it very effective in combating infectious organisms – viruses, bacteria and fungi – as well as boosting the immune system’s

contains unique nutritive and immune- enhancing properties not found in ordinary honey. Look for manuka honey with an MGO ranking (this measures the amount of methylglyoxal in the product) – the higher the MGO ranking, the higher the quality of the honey.

ability to eliminate them. Mmmm-manuka!

Madeleine Memmolo is an associate nutritionist and kids’ fitness coach, who is passionate about helping families to be healthy. www.amaddnutritionist.com

Apart from being delicious in a hot cup of ginger and lemon tea, manuka honey

DAILY MULTIVITAMIN DRINK

Always read the label. Follow the directions for use. Vitamins and minerals can only be of assistance if dietary intake is inadequate. For adults only.

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HEALTH REPORT

improving memory

A ustr a li a n-m ad e A ustr a li a n- ow ne d N o a rt ifi c i a l add i t i v e s P r emi u m in r e d ien ts

PREMIUM PROUCT AVAILABLE AT OUR LOCAL GO VITA

L ost your car keys again? Forgotten where you parked the car? Try this natural herbal memory booster. We have all had those frustrating “tip of the tongue” moments. However, if forgetfulness has escalated to a point where it is not just memory that’s

Modern research supports this centuries- old observation, with a recent study showing that a standardised extract of sage significantly improved ‘performance cognition’ measures, including accuracy of attention, word recognition, word recall and working memory. The study participants were aged 65 years and over, and were given varying doses of the extract. The results showed a sustained improvement in memory over time, which became evident within an hour of taking the extract. In another study,

www.w a le r - w ell b ein . c o m

affected, but focus, mood and decision-making as well, then it’s time to do something about it. There is increasing interest in the use of cognition-enhancing herbal medicines (known as nootropics) for memory- related disorders. In part- icular, research shows that sage (Salvia officinalis) , which has long been used in folk medicine to improve concentration, has numerous benefits for cognition, memory and mood. Research backing

“sage helps the memory, quickens the senses, and helps with lethargy and lowness of spirits.” Botanist and herbalist Nicolas Culpeper

improvement of mood (calmness, feeling content) and cognitive function (alertness) were reported after a single dose of sage. A 2014 systematic review found that sage exerted cognitive performance- enhancing effects in both healthy patients and in patients with dementia or cognitive impairment. Another trial, to investigate

the effects of sage in patients aged between 65 and 80 years with mild to moderate Alzheimer’s disease, discovered that sage had a significantly better outcome on cognitive function than placebo. Two other important findings from this study were that sage was safe to use in Alzheimer’s patients, and potentially reduced their agitation.

In his Complete Herbal, published in 1653, botanist and herbalist Nicolas Culpeper wrote that sage “helps the memory, quickens the senses, and helps with lethargy and lowness of spirits.”

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Booster shots

In addition to sage, herbal medicines that support memo include brahmi ( Bacopa monniera ) and ginkgo ( Ginkgo biloba ). The herbs ashwagandha ( Withania somnifera ), lemon balm ( Melissa officinalis ) and passionflower ( Passiflora incarnata ) all reduce stress and have a calming effect. Eat a highly nutritious diet, hi gh in B-group vitamins, omega-3 fatty acids, magnesium and zinc. Additionally, a B-Comple x or multivitamin and mineral supplement may be re quired. Manage stress via meditation , yoga or going for a walk. Stay social. And keep moving – exercise improves oxygenation and nut rition for the brain. ry and concentration How does it work? A suggested mechanism of action is its potential interaction with the cholinergic system and ability to inhibit acetylcholinesterase activity. Acetylcholinesterase is the enzyme that catalyses the breakdown of acetylcholine, a neurotransmitter used in neurons in the central nervous system which is essential for learning and memory. Impaired function of cholinergic neurons in the basal forebrain (the brain area critical to cognition) is associated with memory alteration. Sage also has beneficial effects on mood. In one study, 30 healthy people attended the laboratory on three separate days, seven days apart. On each day, their mood was assessed pre-dose and then again one hour and four hours after taking either sage or a placebo. Taking

Ki Immune Defence & Energy Formula

300mg of sage was shown to reduce anxiety at both one and four hours post-dose. A higher dose of 600mg

of sage was shown to both increase calmness at the four-hour assessment and to increase alertness and contentedness at both the one- and four-hour assessments.

Ki’s IMMUNITYCOMMUNITY

Always read the label and use as directed

Dr Brad McEwen is a nutrition expert, naturopath, educator, researcher, mentor and new product developer.

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HEALTH REPORT

Which probiotic is right for you?

A probiotic’s active culture is measured by colony- forming units (CFUs). Choose a formula with billions of microorganisms and several strains, because they work best as a team. Each probiotic strain provides particular benefits: Saccharomyces boulardii (SB): This aids digestion and gut repair, decreases diarrhoea, counters candida, enhances immunity, increases enzymes and helps synthesise vitamin K and antimicrobial substances. It is the perfect probiotic for a travel kit, because it is heat- stable to 30ºC. L. acidophilus : Although this dies off quickly in the stomach, the DDS-1 strain can survive for eight days. L. acidophilus can assist acne, hayfever, lactose intolerance, thrush and digestive problems. L. rhamnosus : This clears bacteria that can contribute to diarrhoea and UTIs. One important study has found that pregnant women taking the Rhamnosus GG strain were half as likely to have children with eczema. L. plantarum : Try this anti-inflammatory probiotic for autoimmune diseases, constipation and IBS. It assists antiviral and hormone activity by forming lysine; it also produces antibacterial hydrogen peroxide. L. casei : To reduce anxiety, depression, or diarrhoea, consider casei. A similar probiotic, L. paracasei, helps fatigue, dental health and liver function. B. lactis : This neutralises gluten and lactose intolerance, by minimising damage to the intestinal walls; it has also been shown to improve immunity, ease digestion and lower cholesterol. B. longum : Science shows B. longum’s ability to chelate to metals, neutralise toxins, digest carbohydrates, elevate immunity and decrease constipation. It also assists anxiety and memory. B. bifidum : This has been shown to significantly ease ulcerative colitis. B. breve : Along with its great gut actions, this probiotic can potentially reverse sun damage. Streptococcus thermophilus : Promotes smoother skin by increasing the lipid ceramide barrier in the dermis. It also breaks down casein in cheese, to reduce allergies.

Picking the S cience supports the perks of probiotics, and products are plentiful – but which is best for you? The ‘father of probiotics’, Russian biologist Elie Metchnikoff, linked different yoghurt cultures to longevity in 1905. Since then, fermented foods and probiotic supplements have become synonymous with gut health and immunity. ‘Probiotics’ literally means ‘for life’: probiotics lift our life force by maximising the health of the billions of beneficial gut bugs which create the microbiome – the internal ecosystem that the brain, immune and digestive function, energy production, metabolism and all other bodily systems depend upon. However, a dysfunctionalmicrobiome, or dysbiosis, canbe caused by certain medications, disease, poor diet, pathogenic microbes, bacteria or viruses, and stress. Dysbiosis may then lead to a leaky gut, where undigested food particles enter the bloodstream and trigger an inflammatory immune response. So – given that the best defence is a good offence – prebiotics and probiotics can help these gut soldiers repel unwanted invaders. Replenishing probiotic reserves in the microbiome is particularly important with antibiotic use, during a cleansing program, and if allergies, digestive problems or low immunity are present. Prebiotics and probiotics

Think of your gut as a garden, with prebiotics creating the rich ‘soil’ that is essential for probiotic ‘seeds’ to sprout. Prebiotic fibre comes from inulin, oligosaccharides and galacto- oligosaccharides, which

are found in asparagus, apple skin, banana, barley, chicory root and garlic. Research reveals that prebiotic fibre can improve bone density, brain health, digestion, immunity and

weight management.

Caroline Robertson is a naturopath specialising in digestive disorders. www.carolinerobertson.com.au

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probiotic

perfect

Once the prebiotics have fertilised the ‘soil’ in the gut, the probiotics can proceed with producing a copious beneficial colony. Probiotics restore the natural balance of beneficial bacteria in the gut by overriding bad bacteria. Medical evidence highlights probiotics’ efficacy in helping to treat allergies, Candida albicans, diarrhoea, irritable bowel syndrome (IBS), skin diseases, urinary tract infections (UTIs) and vaginosis. Certain strains of probiotics

have also been proven to improve brain health, by producing neuropeptides through the gut-brain axis. Probiotic-rich produce includes apple cider vinegar, kefir, miso, natto, yoghurt, select cheeses, pickled vegetables, kombucha, tempeh and fermented foods. Prebiotics and probiotics can be taken together, to increase their synergistic affect. Probiotic supplements should be taken for at least a month to replenish intestinal

flora. They are optimally absorbed when taken with a fat-containing meal or within 30 minutes of ingestion. Probiotics should be taken four hours away from antibiotics. Ensure the probiotic product has been sealed and stored properly. Check it is free from sugar, gluten, dairy, nuts, additives and preservatives. Adverse side effects are rare, but bloating and diarrhoea may occur temporarily. If symptoms persist, consult your healthcare provider.

Sage Advice... Salvia officinalis (Sage) is traditionally used in herbal medicine to maintain and enhance memory and mental recall.

Sage is also traditionally used in Herbal Medicine as a tonic and can aid in the maintenance of general well-being.

Follow some sage advice… ...choose Sibelius Sage

Available exclusively in Go Vita stores Australia-wide.

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Use only as directed. Always read the label.

ISSUE 47 • 2017

I rritable bowel syndrome (IBS) affects 15-20 per cent of adults, and is twice as common in women as in men. IBS is a frustrating and embarrassing disease, characterised by abdominal pain, flatulence, bloating, and either diarrhoea or constipation or alternating bouts of each. While most of us may have the occasional bad bowel day, a diagnosis of IBS is usually only made when changes to bowel habits last longer than 12 weeks. Researchers have proposed many causes, but the jury still remains out on why IBS develops. The list of suspects includes a bacterial, viral or parasitic infection; overuse of antibiotics; lactose intolerance; or adverse reactions to foods, such as wheat, citrus or yeast. Stress Ease IBS

Food category High FODMAP foods

Low FODMAP food alternatives Eggplant, beans (green), bok choy, capsicum, carrot, cucumber, lettuce, potato, tomato, zucchini Rockmelon, grapes, kiwi fruit, mandarin, orange, pineapple, strawberries Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose free milk, soy milk (made from soy protein) Eggs, firm tofu, plain cooked meats / poultry / seafood, tempeh Corn flakes, oats, quinoa flakes, quinoa / rice / corn pasta, rice cakes (plain), sourdough spelt bread, wheat / rye / barley free breads Dark chocolate, maple syrup, rice malt syrup, table sugar

Vegetables

Artichoke, asparagus, cauliflower, garlic, green peas, leek, mushrooms, onion, sugar snap peas Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soyabeans) sweetened condensed milk, yoghurt Most legumes / pulses, some marinated meats /poultry / seafood, some processed meats Wheat / rye / barley based breads, breakfast cereals, biscuits and snack products

Fruits

Dairy and alternatives

Protein sources

Breads and cereal products

Sugars / sweeteners and confectionary

High fructose corn syrup, honey, sugar free confectionary

Nuts and seeds

Cashews, pistachios

Macadamias, peanuts, pumpkin seeds, walnuts Visit monashfodmap.com to download the FODMAP Diet App

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HEALTH REPORT

Probiotics: These ‘good’ bacteria improve gut health and function by helping to digest food and curb the growth of harmful bacteria that cause disease. One study reported that 84 per cent of patients with IBS registered abnormal lactulose breath tests, meaning they had an overgrowth of ‘bad’ bacteria in the small intestine. Note that not all probiotic strains have the same effects, but one particular strain, Lactobacillus plantarum , reduces the inflammatory cytokines in the digestive system that cause IBS symptoms, therefore significantly improving pain, flatulence and stool frequency. Diet and lifestyle: Food allergies and sensitivities can cause or worsen IBS. Keeping a food diary will reveal possible trigger foods, whichmay then be eliminated. Common culprits include gluten, dairy, soy, sugars and artificial sweeteners, fried foods, eggs, peanuts, corn and carbonated drinks (see table opposite). Keep your fluid intake high to support optimal bowel function. Gentle herbal teas are an excellent choice: peppermint

and depression are thought to contribute, as are certain medications, such as NSAIDs and HRT. Some women experience a worsening of symptoms at menstruation, so hormones appear to play a role, too. What you can do Natural remedies and herbs can control many IBS symptoms. Aloe vera juice: Well known for its healing and anti-inflammatory properties, this calms the digestive system and repairs the gut wall. Vitamin D: A 2015 UK study suggests that close to 80 per cent of people with IBS are vitamin D deficient. While experts aren’t 100 per cent clear on how vitamin D affects the gut, it is probably a good idea to have a blood test and check your levels, if you are, then supplement with 1,000IU daily. Psyllium: A type of dietary fibre, this works to correct constipation and is useful for diarrhoea, because it absorbs water in the intestine and adds bulk to the stool. Drink at least eight 200ml glasses of water a day when using psyllium.

and fennel have traditionally been used to relieve colicky spasmodic pain in the bowel and chamomile is particularly helpful for digestive problems associated with stress and tension. Take control of stress – relaxation techniques like meditation and yoga may help. Exercise for at least 20 minutes a day to keep the bowels moving normally and reduce stress. Adapted from Go Magazine Issue 31, How To Ease The Symptoms Of IBS.

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HEALTH REPORT

Supporting your immune system against winter colds

I f you’re keen to stay as healthy as possible this winter, now’s the perfect time to take steps to support your immune health. The herbs astragalus and Siberian ginseng may help, as Erika Morvay explains. Your immune system consists of numerous body structures, organs and cells, which work together to help protect you from infections, and to fight against them when they take hold. How the immune system works The immune system is extremely complex and sophisticated, but a simple way to imagine it is as a layered system of defences, each of which is more specific in its action than the one before. Here are three of its most important components: On the outer surface of the body, structures like the skin, mucous membranes and fine hairs lining the nose (called the cilia) act as physical barriers aimed at preventing infectious organisms from entering the body If an infectious organism gets through those first lines of defence, the non-specific

immune system (comprised of several types of proteins and white blood cells, and also known as the innate immune system) steps in and attempts to fight off a wide variety of infectious organisms If an infection-causing organism evades your non-specific immune responses, the

more aggressively if you experience the same infection again.

Astragalus helps manage recurrent colds Astragalus is regarded as an important immune tonic in Chinese medicine (TCM), where it’s traditionally used not only to support healthy immune system responses, but also to help manage recurrent colds and flu and help reduce their frequency. In TCM, it’s traditionally considered particularly useful for people with lowered resistance to infection and for those who are recovering from illness. In particular, astragalus supports healthy non-specific immunity – one of the aspects of immune function that help fend off a wide range of infectious organisms. Siberian ginseng supports immune and stress responses Astragalus is often taken with other immune tonic herbs, including Siberian ginseng, which is traditionally used to support healthy immune system responses and aid recovery after illness in Western herbal medicine. Siberian ginseng helps to

On average, adults catch two to four colds each year*. Thanks to their still-developing immune systems, children are more susceptible, and can average six to 10 colds each year, although that may vary according to their age and their level of exposure to others who are infected*.

specific (alsoknownas acquired or adaptive) immune system moves into action. It’s slower to respond to foreign invaders than the non-specific immune system, but during the process it encodes a ‘memory’ of the microbe, enabling it to respond

address lowered resistance to minor infections, and like astragalus, has documented

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immune-modulating actions, including helping to support non- specific immune responses. If you’ve been pushing yourself physically or mentally, you’ll be interested to know that Siberian ginseng also helps to support the body’s natural resistance to stress, relieves fatigue and general debility, healthy vitality and physical and mental performance. When should I take astragalus and Siberian ginseng? Astragalus and Siberian ginseng are suitable to take in the lead- up to winter, and throughout the cold and flu season.

Boosting children’s immune defences

Herbs suitable for children aged 2+ include: Astragalus to help stimulate healthy immune responses Fang feng and white atractylodes which are traditionally used alongside astragalus in Chinese medicine to help reduce the frequency of the common cold Also consider zinc , which has been shown to help reduce the frequency with which children catch colds, and vitamin C for additional immune support.

Discontinue them temporarily though if you do catch a cold, and instead consider taking the Ayurvedic herb andrographis to help relieve your symptoms, and/or Japanese catnip, which is traditionally used similarly in Chinese medicine.

Erika Morvay is Technical Support team leader at Fusion ® Health. She has over a decade of experience in the natural health industry, and a particular passion for helping women look and feel their best.

* Reference: Roxas M, Jurenka J. Altern Med Rev, 2007;12(1):25-48.

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HEALTH REPORT

Heart Health 101 W ant to keep your ticker in top shape? Follow Dr Ross Walker’s simple instructions for basic heart health. heart disease (CAD), an artery may become narrowed due to atherosclerosis, where fatty deposits build up on the arterial lining, restricting blood flow to the heart. moderation; getting regular exercise; and enjoying food in the company of friends and family. Specific foods have been identified as having a cardio- protective effect, so load up on

Lifestyle changes – exercise, weight loss, nutritional supplements, dietary changes, herbs, yoga and stress-relieving therapies can play a significant role in managing and supporting heart health – and in some cases, may reduce or avoid the need for drugs or surgery altogether. Here’s what you need to know. Eat to heal your heart The cardio-protective and longevity- enhancing benefits of the Mediterranean Diet are well-known, and for good reason. A significant body of published clinical research proves that the key components of this diet are all strongly linked to improved heart health. These include: eating primarily plant-based foods, such as fruits, vegetables, whole grains, legumes and nuts; replacing some (but not all) animal fats like butter with olive oil; using herbs and spices to flavour food, instead of salt; eating less red meat and more fish (especially oily fish, which provide heart-healthy omega-3 fatty acids); drinking red wine in

these when you are planning your meals: Garlic and onions: These contain sulphur compounds that counter the stickiness of human blood platelets, and therefore reduce the risk of clot formation. Garlic also plays a role in managing cholesterol production in the liver and helps to maintain the health of the heart muscle. Consider taking an aged garlic extract supplement if you are not a fan of garlic in cooking! Onions – especially red onions which also contain beneficial flavonoids – are very rich in sulphur compounds that help to elevate levels of high-density lipoprotein cholesterol (HDL, or ‘good’ cholesterol). Tomatoes: These contain beta- carotene and lycopene, which are both rich in antioxidants that help to maintain a healthy heart.

Be afraid, be very afraid. The biggest killer in our modern world is cardiovascular disease, accounting for 45 per cent of deaths: in Australia, one person dies every 12 minutes from a heart attack. The good news? There is great deal you can do to reduce your odds of it being you. In the circulatory system, blood carries nutrients and oxygen

around the body. Problems develop if the heart loses its power or rhythm, or if the flow through blood vessels becomes blocked. Consistently high blood pressure also

strains the heart and arteries. Risk factors include stress, a high alcohol intake, a diet high in salt and excess weight. In coronary

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ISSUE 54 • 2019

HEALTH REPORT

Dr Ross Walker’s five keys to good health If you are at risk of heart disease, there are fi ve key lifestyle principles that can potentially reduce your r isk by 83 per cent. No pill or procedure comes close to that lev el of risk reduction! 1 Quit all addictions : You cannot be healthy and smoke, you cannot b and drink too much alcohol and y ou e healthy cannot be healthy and use any ille gal drugs.

4 Exercise: The Walker suggested dose of exercise is 3-5 hours per week of exercise that makes you hot an d somewhat short of breath. In betw een times try to move as much as possible. Prolonged siting is extremely bad for the hea lth. 5 Happiness: The best drug on the planet is happiness. In each mom ent cultivate the attitude – I choose p eace over this: I am not going to give y ou the power to cause my heart attack. C

2

Cultivate a good quality sleep habit : The quality of your day very much depends on the quality of your sle ep

the night before. We spend a third sleeping it has to be something ve

of our life

ry important.

3

Nutrition : If you can kill it and eat it straight away or grow it in your ba

ultivating

ckyard

peace and happiness is an extrem method for improving your own h

it is good for you and after that all

ely important

bets

are off! The simplest summary of is to eat less and eat more natura lly.

ealth.

good eating

Dr Ross Walker is an eminent practicing c and a regular presenter on TV and radio i

ardiologist, author of seven books

n Australia.

Fatty fish: Sardines, ocean-caught salmon, mackerel, ocean trout and herring are all rich sources of omega-3 fatty acids, whichhelp to support a normal heart rhythm. Don’t like fish? Consider taking a high-potency fish oil supplement. Nuts: Walnuts and almonds, in particular, are packed with healthy unsaturated fats, and some research even indicates that they may help to lower low-density lipoprotein cholesterol (LDL, or ‘bad’ cholesterol). Pomegranate: This fruit offers an abundance of benefits for your heart, including preventing damage to arterial walls, improving blood flow to the heart and promoting healthy blood pressure levels. Smart supplements Seeking out smart supplements also plays an integral role in maintaining heart health with many good options you can navigate with your health practitioner. Vitamin K2: Research has shown vitamin K2 as MK-7 helps maintain and use calcium in the bones. Calciumnot used by bone-building cells can accumulate in the arteries and soft tissues, contributing to cardiovascular disease. Vitamin K2 helps put calcium where it belongs. Think of MK-7 as the body’s light switch. It

activates or “turns on” important proteins in the body, such as osteocalcin for strong bones and the matrix Gla protein (MGP) for heart health. Researchers at Maastricht University in the Netherlands monitored 244 healthy post-menopausal women for three years, who were randomly assigned a nutritional dose (180mcg) of MenaQ7 ® (a specific form of vitamin K2), or placebo capsules daily. The outcome was amazing. Vitamin K2 not only inhibited age-related stiffening of the artery walls, it improved vascular elasticity. Ubiquinol: Ubiquinol is a more advanced form of coenzymeQ10, the heart’s energy source. Research shows the body can absorb ubiquinol five to eight times more readily than supplemental CoQ10. Ubiquinol is also proving promising as an additional therapy for people with cardiac complaints as well as those taking statins. While statins are commonly prescribed, they can induce myopathy, a condition featuring muscle tension, weakness and pain. One study found taking statins and ubiquinol together reduced muscle pain by up to 54 per cent and muscle weakness by 44 per cent. Bergamot: I believe all people over the age of 50 should be taking a Bergamot polyphenolic fraction product (BPF). There are a number of bergamot products on the market but the only ones that have been

proven to be effective with peer-reviewed research are those with the higher potency extracts and I highly recommend products that have at least 47 per cent BPF. While bergamot has been traditionally used in the Calabrian region for decades to promote heart health, the BPF extract also improves insulin sensitivity, and lowers blood sugar. Krill Oil: Inflammation is a major component of all chronic illnesses including heart disease. Two excellent natural anti- inflammatories are curcumin and krill. Magnesium: In a 2009 study, 79 patients with severe congestive heart failure received either magnesium orotate (6,000mg for a month and 3,000mg for about 11 months) or placebo. After a year of treatment, 75

per cent of the 40 people who took magnesium orotate survived, compared to 51 per cent of those on the placebo. Symptoms also improved for 38 per cent of people taking magnesium orotate, whereas they deteriorated in 56 per cent of people on the placebo. Talk to your health practitioner about the right

options for you. And remember, lack of exercise, a poor diet and other unhealthy habits can take their toll over the years.

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ISSUE 54 • 2019

C oconut oil & Alzheimer’s link?

HEALTH REPORT

In 2008 coconut oil was thrown into the spotlight when Dr Mary Newport began giving it to her husband who had been diagnosed with Alzheimer’s disease. Dr Newport became convinced that the four teaspoons of coconut oil she gave him every day dramatically improved his symptoms. Dr Newport recognised the importance of coconut oil for the nourishment of insulin- resistant brain cells; these damaged cells struggled to use glucose for energy, but she found the ketones in the coconut oil could be used as an alternative energy source. Further research in Frontiers in Aging Neuroscience and Clinical Practice , reported it’s the ketone bodies derived from medium chain triglycerides in coconut oil that may be helpful in supporting brain function and memory.

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ISSUE 54 • 2019

L I VE WELL HEMP

inside &

H emp seeds are one of the most nutritious foods on earth, and hemp seed oil is an exceptional natural beauty booster. Hemp (Cannabis sativa) is a versatile crop that is used to produce rope, clothing, paper and many other products. While it is from the same species as cannabis (marijuana), it contains only trace amounts of THC (tetrahydrocannabinol), the chemical compound responsible for the euphoric ‘high’ - so you will not experience any hallucinogenic effects from eating it. Hemp seeds are a nutritional power- house, providing protein, vital fatty acids and soluble and insoluble fibre to support healthy digestive function and aid weight loss by keeping you feeling fuller for longer. They are also a rich source of vitamins and minerals, including magnesium and phosphorus for bone health, zinc for immunity, iron for energy and the antioxidant vitamin E. Plus, they

are hypoallergenic, naturally gluten-free and low in sugar, making them perfect for

These EFAs support immune function and reduce inflammation. Two particular essential fatty acids found in hemp, linoleic acid (LA) and alpha-linolenic acid (ALA), cannot be made by the body and must be obtained through the diet. Hemp seeds also contain gamma- linolenic acid (GLA), an omega-6 fatty acid that supports skin health by reducing inflammation, reversing the oil loss that causes dryness and promoting healthy moisture levels in the skin. Hemp seed oil may also be used topically as an effective moisturiser for all skin types. It is particularly helpful for soothing inflammation, reducing the appearance of ageing and countering dehydration. How to use it It is easy to add hemp to your diet and skincare routine. Oil: Hemp seed oil is cold-pressed and should not be heated, so use it in salad dressings, smoothies, or stir through pasta. It makes a rich moisturising treatment for face and body, and is excellent for dry or inflamed skin. Hulled seeds: Add these tasty little

anyone with food intolerances. Packed with protein

Hemp seeds have the most complete and usable protein of any plant. They contain all 20 known amino acids, including the nine essential acids our bodies cannot produce and therefore must obtain from food. Another important aspect of hemp seed protein is its high content of the sulphur-containing amino acids methionine and cysteine, which are needed to form key antioxidant enzymes that shield cells in the body from the free radical damage that triggers inflammation. Importantly, hemp seed protein is highly digestible, rated at around 90 per cent; by comparison, meat is 94 per cent digestible protein, and eggs 97 per cent. It is easier to digest than whey protein and does not have the same bloating effect. Full of good fats Hemp is an excellent plant-based source of omega-3 and omega-6 essential fatty acids (EFAs), in the perfect ratio of 3:1.

SATIVA™ Skincare is the innovative Australian Certified Organic Hemp skin and body care range with potent extracts from the Australian outback and Amazon Rainforest. Hemp seed oil is renowned for its balanced Omega 3-6- 9, natural GLA; it’s non-greasy and nourishing for all skin types. Feed your skin with certified organic ingredients to lighten & brighten, plump, enhance and balance your skin naturally. #feedyourskinsativa

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ISSUE 54 • 2019

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