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Salt mineral therapy - can be a breath of fresh air

by Jelena Savic, B.Nat

Living in an industrialised society, we are continually exposed to pollutants and irritants that can cause allergies and respiratory problems.

Salt mineral therapy has long been used as a conventional treatment throughout Europe and is now booming worldwide.

What is salt mineral therapy?
Salt mineral therapy – also known as speleotherapy - is the practice of inhaling air from salt mine caves. It was first established in the 19th century when Felix Bochkovsky, a Polish physician, noted that salt miners seldom suffered from respiratory ailments. It has since been used throughout Europe to help treat various respiratory disorders and skin ailments.

Suitable for both adults and children as young as four months, this form of therapy can offer a safe and effective treatment on its own or as a complementary addition.

Salt cave spas
Modelled on Europe’s natural salt caves and caverns - offer a 100% natural, drug-free and non-invasive form of therapy. In Australia, the unique rock salts are imported and kept in prime condition through controlled atmospheric regulation. Salt cave rooms hold a bacteria-free atmosphere and can help to optimise respiratory cellular function and immune system enhancement.

Now booming worldwide, these salt cave spas can be beneficial for conditions such as eczema, psoriasis, asthma, allergies, bronchitis, sinusitis and colds.

Naturally formed rock salt caverns are made from the evaporation of sea water and contain numerous minerals including calcium, magnesium, potassium, sodium, iodine, selenium, chlorine, bromine, and sulphur.

Effect on the respiratory system
The microscopic salt molecules are easily inhaled and travel through the sinuses and respiratory system absorbing moisture, cleansing, clearing mucus, reducing inflammation and killing bacteria along the way.

These elemental ions also restore the body’s ionic balance and form ionic bonds with contaminants which are transferred to mucus and phlegm and subsequently discharged from the body.

Does it work?
Clinical trials have focused on salt mineral therapy as a treatment for both acute and chronic respiratory issues, and are considered effective for a range of upper and lower respiratory tract diseases.

Resource: healthylife.net.au

Personal care without the "Nasties"

Here are some common customer questions why we should choose natural skin and hair care products:

Healthy Life’s own brand product delivers the promise to be quality controlled and more importantly that each product is indeed a natural alternative option that can be used by anyone in the family.

Q: Love the name Natural Alternative – can you tell us about the Natural Alternative products within the personal care range?
A: The personal care range includes nine individual products including shampoo, conditioner, body moisturiser, shower gel, hand wash, face cleansing gel, face moisturising cream and paw paw ointment. We also have soap bars including Lemon Myrtle, Sandalwood, Goat’s Milk and Pink Grapefruit… and each product is SLS, SLES, PEG and PARABEN FREE.

Q: Can you explain a bit more about the terms SLS, SLES, PEG and PARABEN FREE and what each means?
A: Let’s start with SURFACTANTS. All soaps and detergents need a surfactant to be effective (surfactants basically facilitate water’s ability to do its dirt-removing job). Many surfactants found in conventional 
shampoos–such as sodium lauryl sulfate (SLS) and sodium laureth sulfate 
(SLES), and cocamide DEA - come with environmental and human health concerns. Some natural shampoos use these questionable surfactants as well, but at Healthy Life, we have chosen not to include them in the range.

To extend shelf life, shampoos typically contain preservatives, such as PARABENS, benzyl alcohol, methylisothiazolinone and methylchloroisothiazonlinone which act as preservatives. They stop fungus, bacteria and other microbes from growing in your favourite creams and makeup, especially in the moist, warm environment of a bathroom.

PEGS are groovy little devices you use to hang out your washing, but they are also very ubiquitous cosmetics chemicals. PEGs are also polymer derivatives (PEG is the abbreviation) that are used in cosmetics as emollients (to soften the skin), and emulsifiers (which facilitate the mixing of oil - and water-based ingredients). The main thing to be concerned about with the use of PEGs is their ability to enhance penetration of other ingredients more deeply into the skin, which is a worry if you use products that contain lots of nasties, like parabens and phthalates. PEGS may also upset the moisture balance of the skin and that they are often contaminated with a bunch of toxic impurities

That’s why at Healthy Life we produce Natural Alternative products to ensure that our customers have a Healthy Alternative that are also free from animal testing, chemical free with no artificial fragrances and colouring and of course we make sure that the packaging is environmentally friendly too.

At Healthy Life, we understand the importance of affordable, quality controlled and natural products so we research suppliers and make sure that what we offer our clients tick both boxes to be the best products available and at the best possible price.

Resource: healthylife.net.au

Paleo Please

WHAT IS PALEO?
The Paleo way of eating is based upon every day, modern foods that mimic the food groups of our pre-argicultural, hunter-gatherer ancestors.
There are seven fundamental characteristics to optimise your health, minimise your risk of chronic disease, and lose weight.

HEALTHY LIFE ON THE NEWS
Our Dubbo store owner Mike Parish chatting about the benefits of the paleo diet.

BENEFITS OF PALEO
+ Lose weight
+ Improve athletic performance
+ Improve acne (or eliminate)
+ Sleep better
+ Gain more energy
+ Enjoy an increased libido
+ Improve your mental outlook and clarity

Resource: healthylife.net.au

Organic and inorganic Minerals - what’s the difference?

by Peita Handel, BSc, Ad. Dip. (Herbal Medicine)

We often think of ‘organic’ in terms of chemical and hormone-free produce. But when we talk about minerals, the term organic relates to the type of molecule it’s bound to.

These ‘extra’ molecules are needed because minerals are not simply absorbed on their own, they need another molecule to help them get into and around the body. The type of molecule bound to your mineral affects how it is absorbed and utilised by your body.

Mineral supplements, why bother in the first place? 
Because we often just don’t get enough. For example, many Australian adults consume less than the average recommended dietary intakes (RDIs) for both zinc and magnesium. You are at particular risk of not meeting your mineral needs if you are pregnant or breastfeeding, female over 65, vegetarian, vegan or an athlete.

Key minerals that your body needs:• Magnesium: nerve and muscle function, bone health, carbohydrate metabolism, energy production, blood glucose regulation, cardiovascular health

• Calcium: bone mineralisation, density and strength, dental health, premenstrual syndrome, nerve and muscle function

• Zinc: healthy immune function, reproductive health, healthy hair, skin and nails, wound healing, digestive function, vision, hearing, sense of taste and smell

• Iron: tissue oxygenation, energy production, immune function, connective tissue health, cardiovascular health

When you consider magnesium is needed for over 500 enzyme reactions in your body, you can see why getting enough of this mineral is so important. Where it gets tricky is knowing what to look for when faced with shelves displaying a range of different compounds for similar sounding products. There might well be a dozen different types of magnesium supplement, but what is the difference?

The main differentiating factor is whether a compound is organic or inorganic. Understanding this is key when choosing a mineral supplement that delivers, because not all are created equal.

So what is an organic mineral? 
An organic mineral is a compound containing organic food-based acids, such as amino acids and citric acid. For example, calcium bound to the amino acid glycinate forms the organic compound calcium glycinate.

Mineral supplements often contain inorganic (rock-based) minerals as these are cheaper to produce. Calcium bound to phosphate makes calcium phosphate, which has different properties to its organic counterpart.

Inorganic minerals are difficult to absorb 
Put basically, molecules are more stable when holding hands with a buddy. A free unbound mineral will wander looking for something with the opposite charge to grab onto to.

Inorganic compounds are broken down by your body very quickly and dissociate more readily, and this leaves the unbound mineral in a more reactive and less stable state.

It can then interact in your digestive system in the following ways:

• Bind to other compounds – unbound minerals bind with other molecules such as phytates found in nuts, grains and some vegetables. They form a new compound and this traps the mineral from absorption and utilisation by your body.

• Irritate the gut – unbound minerals can also interact and irritate with the lining of your digestive system and this sometimes causes a laxative effect or diarrhoea.

Organic minerals are generally absorbed better 
Organic minerals break down more slowly, and this increases their stability. A mineral that remains bound for longer is less reactive and goes where it is meant to, offering two main benefits:

• Higher bioavailability – organic mineral compounds can travel along the gut without getting trapped by other compounds.

• Decreased gut irritation – a bound mineral is less reactive and so less likely to irritate the gut lining like freed minerals can.

If your mineral is bound to glycinate, citrate or aspartate it’s an organic mineral supplement and is more likely to be well absorbed and used by your body.

MINERAL COMPOUNDS TO AVOID

Inorganic Minerals - Difficult to absorb

• Calcium carbonate

• Calcium phosphate

• Iron sulphate

• Magnesium carbonate

• Magnesium oxide

• Magnesium phosphate

• Magnesium sulphate

• Zinc sulphate

MINERAL COMPOUNDS TO LOOK FOR

Organic Minerals - Well absorbed

• Calcium citrate

• Calcium glycinate

• Iron glycinate

• Magnesium amino acid chelate

• Magnesium aspartate

• Magnesium citrate

• Magnesium glycinate

• Zinc glycinate

Resource: healthylife.net.au

Oral Health - Who would have thought that the condition of our mouths is the key to our health?

by Natalie Santalucia, Nutritionist

We know that what we put into our bodies determines our health, but did you know that good oral health is important to maintain overall body health? In particular disease-free gums are necessary for overall body health.

Many studies show the increased risk of poor oral hygiene habits and link poor oral health to cardiovascular disease, heart disease and stroke. As well as type 2 diabetes and digestive disorders such as IBS and bowel inflammation.

Bacteria occurs naturally in our mouths but poses a problem when we don’t remove food remnants after we eat. This can lead to a build-up of plaque (a coating of sugar, bacteria and mouth debris) which sticks to teeth and creates acids that dissolve the calcium in our teeth allowing decay to set in. If the plaque continues to grow it disrupts the gum line which increases the risk of bacterial infection and leads to gingivitis with sore, red, swollen bleeding gums. As well as being the early stage of periodontal disease and possible tooth loss, this poses a risk to bodily health because bacteria can enter through the damaged gums into our bloodstream. The resulting inflammation in the blood vessels increases the likelihood of clots causing a stroke or heart attack.

What to eat to maintain strong healthy teeth and gums 
Eat a high-fibre diet rich in fresh whole foods, in as close to their natural state as possible, preferably organic. Crunching on raw vegetables and fruits like carrots and apples exercises the jaw, produces saliva to keep the teeth clean and aids digestion and most importantly provides the vitamins and minerals needed for strong teeth.

Bone broths are supportive to re-mineralise teeth. Think soups and stews and slow cooker meals that include meat on the bone. Eating the bones of fish such as sardines, mackerel and anchovies is also beneficial.

Instead of sugar, use Xylitol sweetener (natural sugar from corn and birch trees) as it prevents tooth decay.

Chewing gum after meals is beneficial to produce saliva to protect teeth. Just make sure you choose a brand that doesn’t contain aspartame (code 950, 951). Xylitol sweetened chewing gums are available in your health food shop.

Oil Pulling or Kavala Gandoosha 
Oil pulling is an ancient Ayurvedic practise of oral cleansing to reduce mouth bacteria, prevent cavities and oral disease and whiten teeth. It’s also claimed to aid sinusitis, headache, jaw and neck pain and eliminate disease in the body.

Using coconut oil for this practice is particularly recommended due to its antibacterial and cleansing properties .

Traditionally, this is done first thing in the morning for about 20 minutes, though even a couple of minutes is beneficial. It can also be done after breakfast or as a mouth wash prior to brushing.

Tongue scraping 
Another tradition that is helpful in eliminating harmful bacteria is tongue scraping. After brushing simply take a dedicated teaspoon and gently scrape down the length of the tongue several times to remove toothpaste build up and bacteria. Rinse thoroughly.

Whiten teeth naturally

• Strawberries eaten and rubbed on teeth can remove stains due to the malic acid, though take care as this can erode the tooth enamel

• Banana skin rubbed on teeth is said to whiten teeth over time

• Baking soda can clean and whiten teeth but as it is a little abrasive do brush gently or reserve as a special once a week ritual

• Lemon juice and vinegar again may clean teeth but can damage enamel

Remember also that what we say contributes to our oral health, so speak words of loving kindness and definitely smile often.

Resource: healthylife.net.au

Optimum health at any age

Each one of us is unique, and the ageing process will touch us in different ways.
In general, to be the healthiest you can be at any age, you will need to understand the ways your body may change. You also need to keep up with a few routine preventive health screenings and integrate beneficial habits into your life. Try thinking that our day-to-day health is like the weather…. sunny days or passing storms come and go and so too do colds, sniffles, aches and pains, pimples or blisters. Our overall health, though, is more like the climate. It's an accumulation of lots of different factors - genetics, chance, and the lifestyle choices we make - which ultimately has more impact on our lives. Time passes, so make the most of the time you have, no matter what your age by embracing each stage. Here are some tips for the time in your life.

IN YOUR 20S - You’ll be drinking from the fountain of youth but what you may not realise is that this is the best time to plan your anti-ageing regime. Start practicing good habits so that they become long term habits. The first step is by using a broad-spectrum sunscreen, which will protect you against ageing caused by the sun's UV rays. Makeup can cover up a lot of imperfections, but a healthy glow comes from a diet packed with antioxidants such as berries, fresh fruit, vegetables and dark chocolate. Avoid smoking at all costs. It restricts the blood supply to the skin, making ageing more obvious, and each time you inhale, you're causing wrinkles around your lips. Remember to stay active. Exercise increases the blood supply to your skin, making it healthier.

IN YOUR 30S - This is a busy decade so it’s important to maintain good health habits through preventive health care. Many women begin to gain a few pounds as their metabolism slows. It's important to have an exercise program that includes aerobic activities such as walking, jogging, or swimming and eat a well-balanced diet, low in saturated fats, full of fruit and vegetables and light on processed and junk foods. You may lose more bone than you produce which may heighten your risk of osteoporosis so balance bone loss by doing weight-bearing exercises and a diet rich in calcium, vitamin D, magnesium and folic acid. It’s also the time when your career might take off, you might be having kids and a marriage so striking a work-home life balance is critical in your life.

IN YOUR 40S - This is the decade of the dreaded hormonal shift when you start to see the changes in your skin as well as your body. Skin may start to thin out, lose its elasticity and retain less moisture. Ageing skin benefits greatly from primers because the primer fills in the fine lines and wrinkles, which in turn fills in the area and plumps the skin, leaving fewer wrinkles and crevices for makeup to last longer. Drink plenty of water to help hydrate your skin and body. Combat slowing metabolism with weight bearing exercise: boost calcium and vitamin D for muscle, bone density and menopausal symptoms: Maintain mental health with brain exercises and social inter-action and enhance your changing dietary habits with good quality vitamins and supplements.

IN YOUR 50S - Many women enjoy this special time of life and feel renewed. Your children are probably grown and now you have more time to devote to your own interests. Consider adjusting your caloric intake as your metabolism continues to slow. Make an effort to get essential fatty acids to keep your brain sharp. Eat colourful fruits and vegetables; the carotenoids and other pigments help to fight oxidative stress and may help reduce the risk of chronic diseases. Try anti-inflammatory supplements such as fish oil, turmeric, glucosamine. Thinning or damaged hair, brittle nails or poor skin conditions may be an indication of poor nutritional status - supplements can provide nutrients to support hair, skin and nail health.

IN YOUR 60S - Don’t even think about retiring from the skin care game, it’s as important to take care of your skin now as it ever was. Serums and facials oils help brighten the skin on the outside while fish oil capsules help nourish from the inside. Being 60 or over should be a time when you find your second wind as older people are more engaged than ever. Staying active is a way to help maintain brain health and overall physical function. Compensate for decreased digestive function and absorption by supplementing with digestive enzymes and multi vitamins. Some people in their 60s find that their appetite declines so try packing more nutrients into smaller meals. Stay strong with weight bearing exercises to maintain bone density and incorporate social activities into daily life with community and friends.

Resource: healthylife.net.au

Natural first aid kit

by Christal Jux, Bachelor of Naturopathy 
Healthy Life Lismore

Minor bumps, bruises and cuts, as well as coughs and colds, can be safely treated using natural products that are easy to find at your local Healthy Life store.

Aloe Vera gel
Look for pure aloe vera gel to sooth, cool and reduce redness. Apply to minor burns, sunburn or itchy skin.

Arnica tablets and Arnica cream
Arnica helps reduce bruising and swelling. It can be taken both internally as a homeopathic medicine and externally as a cream on unbroken skin.

Calendula cream
Calendula has antiseptic and wound healing properties. Apply to cuts and to soothe itches and rashes.

Echinacea liquid or tablets
Echinacea is great for boosting the immune system and fighting infection, so is ideal for colds, flu and minor infections.

Manuka honey
For antibacterial activity, choose UMF-rated Manuka honey. A teaspoon can soothe a sore throat or a tickly cough. To speed up healing, apply to minor wounds and cover with a dressing.

Rescue Remedy or Emergency Essence drops
Use these calming drops under the tongue in times of shock, trauma, stress or anxiety.

Tea tree oil
Tea tree oil is a powerful antiseptic and antifungal treatment. Use slightly diluted to clean cuts and abrasions, or dab a drop on inset bites to reduce itching and swelling. For fungal infections of the skin and nails, apply diluted several times a day. It also calm rashes from plant stings.

Resource: healthylife.net.au

Natural anti-ageing solutions to help fight the clock

by Helene Larson

As we age the effects of stress, lack of exercise, poor sleeping habits, not taking care of our skin and unhealthy eating habits can begin to show, especially in our faces. While we can’t stop the ageing process, we can help keep our skin looking radiant and youthful without resorting to surgery.

Give your skin some TLC

You can help your skin stay healthy and youthful for longer if you invest a little time keeping it properly cleansed, nourished and protected. Cleansing skin each morning and night is essential for removing grime, dirt, pollution and make-up, and will also help it feel bright and vibrant.

Regular exfoliation to remove dead, dry surface skin cells is important to make way for fresh new cells and help bring a glow and vibrancy to your complexion. Look for products that contain natural or organic ingredients and are sulphate and paraben-free, to minimise chemical exposure.

Take special care of your delicate eye area to help keep crow’s feet and fine lines at bay. Unlike the rest of your face, eyes have no surrounding oil glands, so the skin around the eyes is much finer and more prone to ageing.

It can help to apply a good eye cream morning and night. Look for nourishing and hydrating natural ingredients such as rosehip oil (high in essential fatty acids), evening primrose oil, vitamins A, C and E, white and green teas, chamomile, aloe vera and other soothing botanicals.

Exercise regularly

Find an activity you enjoy and set aside time for it each week. Aim for at least 30 minutes of moderate cardiovascular exercise 3 - 5 times per week. Make it fun and you will more likely stick with it longer term. Regular exercise boosts blood circulation and rejuvenates and refreshes our entire body, including our skin.

Boost your water intake

Keep your body properly hydrated by drinking at least eight glasses of pure, filtered water every day to help smooth fine lines and plump up your skin cells. If possible, drink water at room temperature as ice-cold water can slow digestion.

Sleep!

Not only does your mind need to rest and recharge at night, but your skin does too. During this resting phase your body secretes hormones to speed up the production of collagen, which helps with skin elasticity and tone. Sleep also allows skin to rehydrate and assists with circulation.

Eat your way to younger looking skin A good diet is essential to help skin look youthful and dewy. To help fight inflammation and skin ageing aim for a diet that is rich in bright, vivid fruits and vegetables, along with nuts, seeds and legumes. These foods are rich in anti-inflammatory phyto-nutrients, which are powerful antioxidants. Nuts such as almonds, walnuts and pecans are full of fibre, protein and essential fatty acids, and can help keep your skin hydrated, firm and glowing. Include plenty of leafy green vegetables, along with berries for a big antioxidant kick. Green tea is packed with antioxidants too, so a few cups a day can help make an impact on your skin’s radiance.

Amazing benefits

All the above steps contribute to a healthier and more youthful looking skin. Aim to include all of them and you will be amazed at the difference it can make to your skin!

Collagen is a protein naturally produced in the body, which is responsible for the strength and elasticity of our skin’s connective tissue. Collagen production begins to slow from age 21 onwards and skin starts to lose elasticity - leading to wrinkles, fine lines and sagging. To fight premature ageing and boost collagen stores include lots of dark leafy greens such as spinach, cabbage and kale in your diet. These leafy vegetables contain lutein, a chemical that encourages collagen production. Eat plenty of antioxidant-rich fruits such as berries and citrus, which can help flush toxins from the body and assist with keeping your skin looking plump and firm. Applying a topical Vitamin C serum every day under your moisturiser can also help, as Vitamin C naturally stimulates the creation of collagen.

 Resource: healthylife.net.au

Much ado about medicinal fungi

By Tracey Hogan, ND DBM Dip Nutr. Dip Hom, DRT

Mushrooms can help support healthy immunity, provide vital nutrients and in some countries are also registered therapeutic agents where they are used to treat and prevent a wide array of illnesses by being used as immune stimulants, immune modulators, adaptogens and antioxidants.

There are around 650 mushroom species that have been tested for their medicinal properties out of 20,000 known species globally.

Some of the most powerful medicinal fungi attracting plenty of attention include reishi, cordyceps, and Turkey tail. We take a brief look at these three particular types of mushrooms.

Reishi mushroom

Origin Reishi or ling zhi mushroom (Ganoderma lucidum) has been used in China for over 4,000 years and is one of the oldest known medicinal mushrooms. Ling zhi can be translated as “mushroom of immortality” and is in supplements that are currently used to build immunity.

Benefits Reishi is used in Traditional Chinese Medicine (TCM) to nourish the heart and strengthen Qi (life energy). It is said to nourish the blood and to address heart and spleen deficiencies which may manifest as insomnia, forgetfulness, fatigue, listlessness and poor appetite.

In the Divine Husbandman’s Classic of the Materia Medica, an ancient TCM text, reishi is said to do the following:

• Lighten the body
• Prevent ageing
• Extend one’s life
• Make one immortal

This is, of course, an old text, but the romantic notion of immortality is an interesting one considering it’s just a simple fungus!... or is it?

Scientific studies have confirmed that reishi contains complex beneficial polysaccharides and terpenes which are said to have a positive effect on a healthy immune response. Given that the ancient texts were written purely from observations, it’s no wonder they made the link between a healthy immune system and immortality in earlier times.

Reishi is a supplement that could be taken to help keep your immune system healthy and may be useful for those who tend to pick up the various colds and sniffles that do the rounds during colder months.

Cordyceps sinensis

Origin This fungus grows inside the shell of a caterpillar high in the mountains of China and Tibet at altitudes above 3,000 metres. The wild harvesting has increased in recent times to include Nepal and India. It too has a romantic therapeutic description in ancient texts, being described as a “precious tonic for eternal youth”.

It is one of the most famous and coveted TCM and has been reported in texts as far back as the 17th century. It has been used as a traditional health food and medicine to invigorate the lung and nourish the kidney.

This fungal TCM is called Dong Chong Xia Cao in Chinese, which translates to “winter worm summer grass”. It is described as a tonic for body strengthening and since 1964 has been classified as a drug in the Chinese Herbal Pharmacopoeia.

Benefits Scientific studies have shown benefit from its immuno-modulatory action. There are many studies underway to also evaluate the properties of cordyceps.

Cordyceps received worldwide attention when it was found that the diets of record-breaking Chinese runners had cordyceps as part of their training program diet. It contains polysaccharides which may account for the anti-inflammatory, antioxidant and immuno-modulatory activities. It exhibits very broad biological and pharmacological actions in the body.

Cordyceps, like reishi, is high in beneficial polysaccharides. These polysaccharides show evidence that they might increase corticosterone production, which could account for its adaptogenic action. An adaptogen is a herb that helps support your body systems during stressful times.

Cordyceps would be a useful supplement to take if you are prone to picking up ailments when you are run down as a result of stress.

Turkey Tail

Origin Turkey tail or Trametes versicolour has a long history of medical use in Asia, dating back hundreds of years in traditional Asian medicine. It grows on tree trunks throughout the world and has a long history of treasured use in Asia.

In China it is called “cloud fungus”, because of its cloud-like shape.Subsequent discoveries in Japan hailed Turkey Tail as the most studied medicinal fungi.

Benefits Its immuno-modulatory activity was apparently discovered by a chemical engineer in Japan in 1965. Subsequent research identified two closely related polysaccharide compounds that may account for the healthy immune support benefits.

Of all the medicinal mushrooms, Turkey tail has been the most analysed for its active components and is used as a support treatment for various conditions in Japan.

Turkey tail may be a useful adjunct supplement to consider during times of convalescence.

From the plethora of traditional natural medicines of Asia has evolved reishi, cordyceps and Turkey tail. These medicinal fungi have been studied for their imnmune-benefiting compounds and are a valuable option to assist with supporting your healthy immunity.

Medicinal fungi supplement  benefits at a glance:

• Reishi: keeps your immune system healthy, may be beneficial for colds and sniffles
• Cordyceps sinensis: high in beneficial polysaccharides which may help increase corticosterone production may be beneficial if prone to ailments when run down due to stress
• Turkey tail: useful adjunct supplement to consider during convalescence

Resource: healthylife.net.au

Mindfulness - add that ‘X Factor’ to living well & being well

by John Barter, B. Psych., M. Coun.

John Barter is a practicing Psychologist and Director of Sydney-based health practice, Well-Aware-Ness Psychology. He is also a Mindfulness Meditation Teacher and former Buddhist Monk.

By helping us connect more consciously to our experiences of life, Mindfulness can often create a mental calm and clarity that can potentially reduce stress, enhance health, increase energy, and help us feel happy and at ease with our self and others.

Best of all, Mindfulness is a practice we can include as part of our everyday lives.

What is Mindfulness?
Mindfulness is an approach to life that Buddhists have practiced and developed for more than 2,500 years, but it is only in the past decade that this approach has moved from ‘monastery’ to more mainstream arenas.

Mindfulness, as the term denotes, is a mind – fullness with a deliberate mental attention and awareness. Mindfulness is ‘coming to our senses’ both metaphorically and literally, both externally and internally - as it happens, ‘here and now’.

Mindfulness for health
Mindfulness techniques have been shown to assist in the management and reduction of stress that we often feel in our day to day lives. Stress can be a key factor that reduces our ability to function, flow and flourish.

Stress hormones such as adrenaline and cortisol can potentially be reduced by practicing Mindfulness, while the helpful hormones such as serotonin, dopamine and DHEA (dehydroepiandrosterone) can be enhanced.

With less muscular stress and tension, there can be greater ability for our heart to pump blood and healing hormones through our body and it can be easier for our lungs to oxygenate our blood, body and brain.

Mindfulness for mental calm and clarity
By aiming to create a sense of mental calm and clarity, Mindfulness can help us avoid being caught up in thoughts and ruminations which drive stress, fear and worry. With some ‘mental breathing space’ we can mindfully choose the particular thoughts, mental states, emotions and behaviours that we wish to engage and enhance.

We can also mindfully choose to disengage and drop those thoughts, mental states, emotions and behaviours that are not so helpful to our self or others.

Mindfulness becomes the way in which we can consciously create and condition helpful and meaningful ways of simply ‘being’, while deconditioning and decommissioning the unhelpful and often self-limiting ways of being.

The main approach to developing our capacity to be mindful is in two principal areas:
1. It is primarily developed through the exercise of meditation. 

2. It is subsequently also developed and strengthened through everyday Mindfulness, which means being more aware and focused on our day to day present experience.

Mindfulness Meditation
Mindfulness Meditation involves directing and developing attention to a meditation object such as the sensation of our natural and normal breathing ‘in and out’ technique, as it is felt at the nose, chest or abdomen.

Practiced on a regular basis it helps to exercise our brain’s ability to be consciously present and not distracted or disturbed by superfluous thoughts, ideas or memories, as well as other external sensory stimulus.

Through continued regular practice, Mindfulness Meditation can lead to enhanced mental calm and clarity, as well as emotional stability and greater self-awareness.

Everyday Mindfulness
Everyday Mindfulness can be exercised and enhanced by being more conscious of simple activities. For example, by connecting consciously we can focus on actions such as ‘just walking while walking’, ‘just eating while eating’, ‘just cleaning while cleaning’, or ‘just cooking while cooking’. It can help to ‘transform the ordinary into the extraordinary’ simply by being present and doing things with

Mindfulness and care.
This practice of everyday Mindfulness can help create a conscious connection to what we are doing and can help bring a mental calm, clarity and presence. In this way, Mindfulness may enhance both the experience and the resulting outcome of all that we do in our day to day lives.

The X Factor
In today’s frantic and frenetic world, it gives more reason for people to look to techniques such as Mindfulness to help add that ‘X Factor’ to living well and being well.

Not only can it help with how you cope with everyday life and its varying challenges, it can also help you to be more aware of yourself, your body, as well as your environment.

By focusing on the present, connecting consciously and enjoying just ‘being’ in life as it is now, Mindfulness can provide a powerful tool that we can use every day to help manage our stress more effectively.

Resource: healthylife.net.au

Men’s vs Women’s Multis: What’s the difference?

By Naturopath Paul Keogh
Paul Keogh is the founder and technical director of Global Therapeutics P/L trading as Fusion Health. Paul is a qualified naturopath and medical herbalist with 28 years combined experience in clinical practice and the development of integrated Chinese and western herbal medicines.

Is it really worthwhile buying separate multivitamins for yourself and your partner? Naturopath Paul Keogh certainly thinks so, as he explains here.

Men and women’s nutritional needs are fundamentally the same in many ways, although men do have higher requirements for some nutrients simply due to their larger body size.

That means that regardless of whether you’re a man or a woman, your multivitamin should provide a broad spectrum of vitamins and minerals, which are needed to help maintain important aspects of wellbeing such as your immune health, digestion, vision, cognitive function, cellular energy production and ability to cope with stress.

But beyond that, there are some important differences in both lifestyle and physiology that mean men and women may be better off taking a multi that’s been specially formulated for their individual requirements.

For example, the diets of many Australian women don’t supply the recommended quantities of iron, which needs to be topped up regularly to cover the iron lost during menstruation.

However, most men have adequate iron stores, and consequently should guard against building up an excess in the body, which may lead to free radical damage.

A multivitamin that’s been specially formulated for women should therefore provide adequate amounts of iron to support women’s dietary intakes (ideally in a form that’s readily absorbed and unlikely to cause digestive upsets such as iron glycinate), while one that’s tailored to men should exclude iron altogether, as it’s rarely needed.

Consequently, a multi that’s formulated for both genders is unlikely to fully meet the needs of either, as it will provide insufficient iron to make a meaningful difference to women, but more than is necessary for a man.

Similarly, a woman’s multi should also contain zinc and vitamin B6 to help maintain a healthy menstrual cycle, and a high dose of folic acid (which may reduce the risk of having a baby with neural tube defects when taken for at least a month prior to conception and during pregnancy).

On the flipside, many Australian men consume diets low in zinc, making it a particularly important ingredient in a men’s multi formula - especially as it’s required for prostate function, sperm health and testosterone production.

Nutritional support of heart and blood vessel health is also particularly important for men, as they’re at greater risk of cardiovascular problems than women are. With that in mind, it’s vital that your men’s multi includes vitamins B1, B6, C, E and folic acid, as well as the antioxidant nutrients selenium and lycopene.

Look for gender-specific herbs to support sexual vitality
Some advanced multivitamin supplements include carefully chosen herbs that have traditionally been used to support men and women’s sexual vitality and reproductive functioning. 
Yet again, this is not a ‘one size fits all’ situation, and you and your partner may benefit from different ingredients, so when choosing a multivitamin, look for a formula that includes the following herbs:

Resource: healthylife.net.au

How To Get A Good Night's Sleep

by Sarah, Healthy Life Fountain Gate, BHSC-NUTR & EXSC

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. 
Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following recommendations will help you optimise your sleep so you can start your day on the right foot every day.

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RELAXATION
Essential oils such as ylang-ylang, lavender and orange  are shown to help calm and give you the ‘oohh-ah’ feeling. The scents stimulate the limbic system which releases chemicals into the brain and promote a feeling of relaxation and  calmness. Apply it to your oil diffuser or add a few drops into a hot bath with magnesium flakes for an over all body and mind session. 
TRY: Lively Living Aroma Bloom Diffuser 

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DIETDon’t go to bed either hungry or stuffed, your discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. Even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. We recommend soothing chamomile, passion flower, lavender and lime flower teas amongst others for peaceful sleep. 
TRY: Pukka Tea Relax And Revitalise Varieties

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EXERCISEProgressive muscle relaxation exercises have been shown to help calm your body by systematically tensing then releasing particular  muscle groups. These exercises can help lower overall tension and improve quality of sleep.

Resource: healthylife.net.au

Homeopathy - Introduction to Western World

by Jeremy Brown, Adv. Dip. of Naturopathy

Like many, you may have wondered what homeopathy is and not be aware of its wide spread use and impact on Western medicine.

Homeopathy, rich in history 
Homeopathy is a form of alternative medicine that originated approximately 200 years ago when the German physician Samuel Hahnemann was looking for a gentler way to heal his patients. One day, when dosing himself on China bark, Hahnemann realised that his symptoms from taking this bark were not unlike the symptoms of malaria, which China bark was commonly used to treat. From this Hahnemann developed the first law of homeopathy: ‘Similia similibus curentur’, like cures like. The idea is that a substance that produces a symptom in a healthy person, can reduce that symptom if present in an unhealthy person. Take for example Allium cepa (common house onion). Everyone can relate to having watery and painful eyes when cutting up onions. However, a person may find relief from teary and watery eyes when taking Allium cepa homeopathically.

Homeopathy, a unique angle on dosing 
The key fascinating principle of homeopathy is dilution and succussion. The starting point is when one drop of the original substance is taken and placed into 99 drops of water or alcohol. This is then agitated (succussed), imparting what is called a potency into the water. This solution is then placed in another 99 drops of water/alcohol and repeated, sometimes several times.

In this way thousands of homeopathic remedies have been developed. Generally homeopathic medicines are what are called ‘complexes’ where different potencies of a number of substances are used for a single condition.

Homeopathy and the question of efficacy
Homeopathy is the second highest form of medicine used worldwide, particularly in France, Germany and India where it is used frequently. But many have asked: if the remedy is so dilute, then how can it possibly be effective?

Scientists have sought to answer this and a picture appears to be forming. From studies emerging from the 1980s, we know that water appears to be a carrier for information with this information stored energetically in clusters of water structures.

A paper recently published by the Swiss government about homeopathy’s effect on humans investigated 22 reviews (563 studies in total) and reported ‘at least a trend in favour of homeopathy in 20 of the 22 reviews.’ We also know that plants and animals respond to homeopathic preparations.

However, there is still much to learn about its method of action, particularly when the remedies are so highly diluted. There is also some concern when the remedies are proposed to replace traditional medical treatment in serious conditions.

Homeopathy and individual care 
Although many have been introduced to homeopathy via over-the-counter complexes, ideally treatment should be tailored to the individual by a qualified homeopathic practitioner. Consultation may take some time and many unique questions will be asked, some of which may not be related to the presenting symptom. No two patients with the same condition will walk away with the same remedy as the practitioner will individualise the remedy to the patient in front of them.

Homeopathy and your family 
How can you use homeopathy in your own family’s life?

Homeopathy has been developed to work with the body, not against it and has very few side effects which makes it suitable for the elderly or those who are sensitive. As homeopathy is gentle and easy to use it is wonderful for children.

Although the process of dilution and succession has drawn some skepticism, it has also brought into light the possibility of the remedies working not chemically, but energetically. So if you are looking for natural and safe remedies for the whole family, consider homeopathy.

A few common remedies include: 
Allium cepa (Onion): A frequent remedy for the common cold and hay fever, especially with thin, watery burning discharge.

Arnica (Mountain daisy): First aid remedy for minor injuries from shock or injury. It helps reduce pain and speeds up the self-healing process.

Chamomilla (Chamomile): Used for the irritable child who may be crying and restless due to colic or teething.

Ignatia (St. Ignatius bean): One of the leading homeopathic remedies for grief, anxiety and depression, particularly when loss is involved.

Resource: healthylife.net.au

Helping to clear the air from hayfever

by Mitzi Johnston, B.Nat

Hay fever is a stressful and debilitating condition that is anticipated and dreaded by many whenever a change in season comes around.

Hay fever can interfere with daily functioning and can often lead to desperate measures in an attempt to alleviate the symptoms.

For those susceptible, hay fever brings a sense of dread with each change of season. However, a combination of healthy eating, good lifestyle habits and nutritional and herbal supplementation may help alleviate the symptoms.

What is hay fever?

Hay fever, also called allergic rhinitis, is an allergic reaction of the nasal passages and airways to wind-borne pollens. Hay fever shares many common features with asthma:

1. The spring type is triggered by tree pollens
2. The summer type is triggered by grass pollens and weed pollens
3. The autumn type is triggered by weed pollens

Signs and Symptoms
As the pollen season begins, the nose, roof of the mouth, throat and eyes gradually or abruptly begin to itch. This is generally followed or accompanied by teary eyes, sneezing and clear, watery nasal discharge. There may also be frontal headaches and irritability.

Other symptoms may include loss of appetite, depression and insomnia. The eyes appear red and the inside of the nose is often swollen and bluish red. Coughing and asthmatic wheezing may occur as the season progresses.

Diagnosis
Hay fever and the pollens responsible are generally identified through a case history taken by your health practitioner. Physical findings and eosinophils (a white blood cell produced in the bone marrow) in the nasal secretions support the diagnosis, along with skin tests to confirm or identify the responsible pollens.

Conventional Treatment and Risks
Symptoms may be reduced by avoiding the allergen, but this is not always possible. Many medications such as antihistamines, pseudoephedrine, intranasal glucocorticoid spray and corticosteroids can provide symptomatic relief.

However, the side effects of some of these medications can include drowsiness, raised blood pressure, headache, dizziness, difficulty falling asleep, irregular heartbeat and shortness of breath.

Lifestyle tips that can help

• Avoid airborne allergens and allergy-proof the house.
• Remove dogs, cats, carpets, rugs and other surfaces that collect allergens.
• Cover bed mattresses in allergen-proof plastic.
• Wash sheets, blankets, pillowcases and mattress covers every week in hot water with an additive and fragrance free detergent.
• Use hypoallergenic bedding materials.
• Install an air purifier in the home such as a HEPA (high efficiency particulate arresting) filter. 
• Eliminate food additives and common food allergens from the diet such as eggs, shellfish, nuts, peanuts, milk, chocolate, wheat, citrus and food colourings. 
• Increase fruits and vegetables. 
• Eat cold-water fish such as salmon, mackerel, herring and sardines. These are high in Omega-3 essential fatty acids which improve airway responsiveness to allergens. 

Elimination of common allergens during infancy has been shown to reduce allergic tendencies in children with a strong family history.

Herbs and Nutritional Supplements
Herbs such as Horseradish, Marshmallow and Fenugreek can be used to help decrease congestion, reduce allergic symptoms and soothe irritation.

Vitamin C can be important to help with lung health and may also support the immune system and respiratory function in relation to hay fever, allergy and other infections. Individuals who are prone to allergy and inflammation may find it helpful to take 1-2 of grams of vitamin C daily to alleviate symptoms.

Horseradish has been shown to be a natural herbal decongestant with some antiseptic properties and can have a strong stimulating anti-catarrhal action that can help eliminate mucus.

Garlic is a pungent and heating herb that may enhance circulation and can be helpful as a natural antiseptic and decongestant.

Resource: healthylife.net.au

Help balance your health with Ayurveda

by Joshua Lie, B.Nat

Ayurveda (aa-yer-vay-da) is a holistic system of healing that integrates the mind, body and spirit.

It originated in India around 5000 BC when people were collecting information about plant-based medicines and treatments that could benefit their health and wellbeing. By approximately 1000 BC, Ayurveda had evolved as a well-established medical system.

Today, this ancient medical tradition is also becoming increasingly popular in the Western world.

The term Ayurveda is derived from two Sanskrit words meaning the ‘knowledge of life’. Ayurveda emphasises that good health is solely the responsibility of each individual person. It empowers people who learn this way of life to enjoy good health with the view of preventing illness. For those who are unwell, Ayurvedic medicine may also be helpful to regain wellbeing.

Ayurvedic medicine has a theory which states that everything in this universe is connected to each other.

To have optimum health, your mind and body needs to be in harmony with the universe.

The philosophy of Ayurveda regards each person as a unique individual that focuses primarily on establishing and maintaining the balance of life energies. Ayurveda seeks to heal any fragmentation of the mind and body, and aims to restore wholeness and harmony.

Essentially, the main object of this science is to preserve health and prevent disease.

The elements of Ayurveda

According to Ayurvedic medicine humans are a microcosm of nature and thus constitute the same elements, which include:

Earth - represents mass

Water - represents cohesive forces and gravity

Fire - represents radiant energy and heat

Air - represents motion and acceleration

Ether or Space - represents the unified field

Three doshas

The interaction of three energy complexes that describe your body type and determine your course of treatment are known as doshas.

The theory is that health exists when there is a balance between the three doshas known as Vata, Pitta and Kapha. These doshas have their own characteristics and physical expressions in the body:

Vata - combination of air and ether. This governs respiration, circulation, elimination, locomotion, movement, speech, creativity, enthusiasm and the entire nervous system.

Pitta - combination of fire and water. This governs transformations such as digestion and metabolism, vision, complexion, body temperature, courage, cheerfulness, intellect and discrimination.

Kapha - combination of earth and water. This governs growth (anabolic processes), lubrication, fluid secretions, binding, potency, patience, heaviness, fluid balance, compassion and understanding.

One dosha is usually more dominant than the others. It is believed that when the doshas are in balance, a person will enjoy good health. If the doshas are out of balance for such reasons as an unhealthy lifestyle, negative emotions or poor diet, illness may arise.

Ayurvedic herbs

Ayurveda also incorporates many herbal medicines as part of its practice. One of the famous Ayurvedic herbs is Bacopa monnieri (Brahmi) which has been proven in a random clinical trial to help with age-related memory impairment.

Herbal medicines, although important, are not the single ultimate treatment in Ayurvedic medicine. People are also encouraged to adjust their lifestyle and diet to make it more wholesome and harmonious with nature.

By following an Ayurvedic lifestyle and diet - as advised by an Ayurvedic practitioner - the use of herbal medicines can potentially work more effectively to restore health balance.

The ultimate aim is to instruct people how to live so they can try to avoid illness, rather than wait for an ailment to develop. 

Ayurveda lifestyle tips to enhance quality of life

• Live in tune with nature’s daily cycle. Wake up early before 6am and sleep before 10pm if possible.
• Practise daily exercise such as yoga.
• Calm the mind and increase awareness by practising meditation regularly.
• Do tongue cleaning and dry body brushing as part of your daily hygiene regime.
• Nourish the body by eating fresh, wholesome and seasonal foods that are compatible with your particular dosha or constitution.
•  Enjoy Ayurvedic massage as part of your health maintenance regime. Shirodhara, the gentle and continuous stream of warm oil poured on the forehead, is beneficial to calm the mind and release stress and anxiety.

Vata - Emotionally, Vata people can be inspirational when balanced. However, when imbalanced, they can be scattered, spacey and anxious.

Eating a lot of ‘airy’ foods such as raw vegetables and dried fruits can cause Vata imbalance, while grounding foods such as cooked root vegetables can help improve Vata balance.

Pitta - Emotionally, balanced Pitta people are focused and determined. When imbalanced, they can be angry and aggressive.

Pitta people should avoid foods rich in fire and water elements, such as hot chilli and pickled foods. They should eat more cooling foods such as cucumber and watermelon to help balance Pitta constitution.

Kapha - Emotionally, Kapha people are stable and secure when balanced. When imbalanced, they can be stubborn and attached.

Eating foods high in water and earth elements e.g. dairy products and heavy, oily foods can cause Kapha imbalance. To help improve balance, choose light foods such as raw vegetables and a little meat.

Resource: healthylife.net.au