I'm at my desk drinking a delicious cup of my "winter warming tea" with hibiscus flowers, liquorice and ginger. Currently the entire clinic is scented by the herb order that arrived this week from Southern Light Herbs. This is a great time of year to drink herbal teas but the trick is to use good quality, organic teas that are well stored so they retain their vibrancy and flavour. If you'd like me to make a special blend for you, let me know at your next consultation.
I have been a little bit quiet on the site lately because (drum roll please!) I am creating a new website that incorporates both the practice and the radio show. I'm very excited about it and hope to announce that it is live - very soon.
In the meantime, if you haven't signed up for the Health Trip newsletter that comes out each month, the following recipe is a taste of what you are missing.
Pumpkin and chickpea salad with tahini dressing
(Double the ingredients for a large group or for a tasty packed lunch)
1/2 medium sized pumpkin
1 can organic chickpeas, drained and well rinsed (even better use freshly cooked chickpeas)
1 medium sized red onion, finely sliced (or 1-2 baked brown onions)
a generous handful (or a whole bunch), coriander, ripped or chopped
Cook the pumpkin by your preferred method. I like to cut it into a few large chunks and bake it in a hot oven for about 30 minutes - til tender without being too soft. Once cool enough to handle, remove skin and cut into bite sized cubes. If you aren’t a fan of raw onion, throw in a brown onion or two as well to bake.
Add the remaining ingredients and toss with the dressing below.
Tahini, lemon and garlic dressing
1-3 cloves of garlic, crushed
1/4 cup tahini (fresh tahini is best, make sure it doesn’t taste bitter)
1/4 cup fresh lemon juice
2 tablespoons hot water
pinch of sea salt
Combine ingredients well then mix through the salad.
Showing posts with label herbs. Show all posts
Showing posts with label herbs. Show all posts
Friday, July 10, 2009
Monday, April 27, 2009
whooping cough
What is whooping cough?
Caused by the Bordetella pertussis bacteria, it is highly contagious and spread through droplets from the mucosa (eg: nose and mouth). The incubations period lasts 7-20 days. The initial symptoms are of a typical head cold which then develops into a lasting, paroxysmal cough. The cough classically has a “whoop” sound as the person breathes in. This is may be more distinguishable in a child rather than an adult.
In the western world there is usually a whooping cough epidemic every 2-4 years.
You can hear how whooping cough sound in a child and an adult.
Who gets whooping cough?
While pertussis is thought of as a childhood disease, in Australia with an infant vaccine rate of at least 90% the majority of people who develop the disease in this country are over the age of 15. But adult cases often fall under the radar.
Whooping cough in babies is sometimes fatal. The majority of deaths form the bacteria are in those under 6 months old. In adults the disease is much milder and rarely deadly.
According to the latest edition of the Australian Prescriber 10–35% of subacute coughs in adults are due to pertussis. As the symptoms are milder than in children and there may be little or no “whoop”, this may be a conservative estimate. In adults the cough is often persistent, giving it the name of the “100 day cough”. A specimen is needed to grow a culture to determine if pertussis is the cause. However even with a diagnosis there is no miracle cure for the condition. Australian Prescriber and the Cochrane collaboration conclude that antibiotics may reduce the infectious period but do not change the duration of the symptoms.
The biggest problems associated with adult pertussis are difficulties sleeping due to the spasmodic cough; the force of the cough causing urinary incontinence or a broken rib and a small number of people may develop pneumonia.
Why is whooping cough so common when we have such an effective immunisation campaign?
While Australia has one of the best immunisation uptakes in the world there are still some issues with the pertussis vaccine. No vaccine is 100% effective. Pertussis immunisation has a lower than normal rate of preventing a fully immunised child from developing the condition, with only 59-89% effectiveness. The vaccine offers immunity for approximately 4-6 years, requiring frequent boosters once the first three shots in the first 6 months of life take effect.
For those who have acquired the disease naturally, that too doesn’t offer life long immunity but secondary attacks are usually mild and often unrecognized.
How can naturopathy help you get over whooping cough?
While prevention is always the key with natural therapies, pertussis is a particularly tenacious virus and therefore even healthy children and adults can succumb. If there is an outbreak near you consider taking a good quality echinacea extract at full dose and follow the other prevention guidelines.
For adults with the dreaded “100 day cough” in my experience if treated early enough with herbs and nutrients if can decrease the duration of the symptoms by a number of weeks but there is no evidence based medicine review to support this.
Obviously rest is important. With sleep disturbances due to the hacking cough, getting enough rest is a big problem. This is time to cut your schedule back to the bare minimum.
Use warming spices such as aniseed and cinnamon in your hot drinks and food. Cook with plenty of onion and garlic and remember to increase the amount of orange vegetables in your diet. It is a good idea to skip the flour and dairy while you are have a lot of phlegm.
Steam inhalations can soothe the spasmy cough as well as deliver some anti-infective constituents to the lungs. Add 1 or 2 drops of cypress, eucalyptus or tee tree essential oil to a bowl of hot water and breath in slowly, covering your head and bowl with a towel to trap the steam.
As it can be difficult to move the mucus out of the lungs onion cough syrup makes a simple home remedy to help thin the phlegm and make it easier to expel. Slice a brown onion, cover with runny honey and leave covered in the fridge. After a couple of hours the syrup is formed. Adults take 1 tablespoon 3 times a day to increase expectoration.
A qualified herbalist might treat with the following herbs:
Immune support include: echinacea, astragalus, olive leaf, wild indigo, thyme.
Respiratory antispasmodics include: sundew, mullein and elecampane
Soothing demulcent herbs include: licorice (not the confectionary kind) and marshmallow.
For nighttime relief wild cherry is a natural cough suppressant. Generally a suppressant is only used to help someone get some sleep.
Caused by the Bordetella pertussis bacteria, it is highly contagious and spread through droplets from the mucosa (eg: nose and mouth). The incubations period lasts 7-20 days. The initial symptoms are of a typical head cold which then develops into a lasting, paroxysmal cough. The cough classically has a “whoop” sound as the person breathes in. This is may be more distinguishable in a child rather than an adult.
In the western world there is usually a whooping cough epidemic every 2-4 years.
You can hear how whooping cough sound in a child and an adult.
Who gets whooping cough?
While pertussis is thought of as a childhood disease, in Australia with an infant vaccine rate of at least 90% the majority of people who develop the disease in this country are over the age of 15. But adult cases often fall under the radar.
Whooping cough in babies is sometimes fatal. The majority of deaths form the bacteria are in those under 6 months old. In adults the disease is much milder and rarely deadly.
According to the latest edition of the Australian Prescriber 10–35% of subacute coughs in adults are due to pertussis. As the symptoms are milder than in children and there may be little or no “whoop”, this may be a conservative estimate. In adults the cough is often persistent, giving it the name of the “100 day cough”. A specimen is needed to grow a culture to determine if pertussis is the cause. However even with a diagnosis there is no miracle cure for the condition. Australian Prescriber and the Cochrane collaboration conclude that antibiotics may reduce the infectious period but do not change the duration of the symptoms.
The biggest problems associated with adult pertussis are difficulties sleeping due to the spasmodic cough; the force of the cough causing urinary incontinence or a broken rib and a small number of people may develop pneumonia.
Why is whooping cough so common when we have such an effective immunisation campaign?
While Australia has one of the best immunisation uptakes in the world there are still some issues with the pertussis vaccine. No vaccine is 100% effective. Pertussis immunisation has a lower than normal rate of preventing a fully immunised child from developing the condition, with only 59-89% effectiveness. The vaccine offers immunity for approximately 4-6 years, requiring frequent boosters once the first three shots in the first 6 months of life take effect.
For those who have acquired the disease naturally, that too doesn’t offer life long immunity but secondary attacks are usually mild and often unrecognized.
How can naturopathy help you get over whooping cough?
While prevention is always the key with natural therapies, pertussis is a particularly tenacious virus and therefore even healthy children and adults can succumb. If there is an outbreak near you consider taking a good quality echinacea extract at full dose and follow the other prevention guidelines.
For adults with the dreaded “100 day cough” in my experience if treated early enough with herbs and nutrients if can decrease the duration of the symptoms by a number of weeks but there is no evidence based medicine review to support this.
Obviously rest is important. With sleep disturbances due to the hacking cough, getting enough rest is a big problem. This is time to cut your schedule back to the bare minimum.
Use warming spices such as aniseed and cinnamon in your hot drinks and food. Cook with plenty of onion and garlic and remember to increase the amount of orange vegetables in your diet. It is a good idea to skip the flour and dairy while you are have a lot of phlegm.
Steam inhalations can soothe the spasmy cough as well as deliver some anti-infective constituents to the lungs. Add 1 or 2 drops of cypress, eucalyptus or tee tree essential oil to a bowl of hot water and breath in slowly, covering your head and bowl with a towel to trap the steam.
As it can be difficult to move the mucus out of the lungs onion cough syrup makes a simple home remedy to help thin the phlegm and make it easier to expel. Slice a brown onion, cover with runny honey and leave covered in the fridge. After a couple of hours the syrup is formed. Adults take 1 tablespoon 3 times a day to increase expectoration.
A qualified herbalist might treat with the following herbs:
Immune support include: echinacea, astragalus, olive leaf, wild indigo, thyme.
Respiratory antispasmodics include: sundew, mullein and elecampane
Soothing demulcent herbs include: licorice (not the confectionary kind) and marshmallow.
For nighttime relief wild cherry is a natural cough suppressant. Generally a suppressant is only used to help someone get some sleep.
Monday, November 24, 2008
holiday blues
Christmas tends to polarize peoples feelings. While some love the rituals that lead up to the 25th of December, for those at the other end of the spectrum it can find this a painful and depressing time of year.
The numbers of people for who do not even believe in Christmas is growing. According to the 2006 census, 32% of Australian did not define their beliefs as Christian, so about one third of us find this festival irrelevant.
But for the two thirds of the population for who actively participate in the season, it can be an alienating experience to feel indifference or despair at the time of such a culturally significant festival.
There are lots of reasons why this can be a difficult time. Being away from family, or experiencing it shrink through members dying, can transform the day from childhood fun to adult misery. For people prone to depression, just the commercial bonhomie of the season can be overwhelming and have a paradoxical effect.
Others may on the surface like Christmas but feel overcome by the trappings or feel they have too many social events to juggle. The commercialisation of the season can be irritating, so too the pressure to spend more money than is comfortable on presents and create a feast for others to enjoy while you slave in a sweltering kitchen.
Lifeline has an article online Staying Balanced over the Festive Season:
Lifeline’s tips to deal with the season include:
Take time out for yourself; do something that makes you feel good
Look after yourself physically, make sure you get a good night’s sleep, eat well and get some exercise. If you look after your body you will feel better too
Limit alcohol and other drugs. There can be a temptation to drink too much at Christmas, but alcohol can fuel arguments and cause unwanted behaviours.
If you are feeling down or stressed, tell someone how you are feeling, e.g friends, family or colleagues.
Understand that it is common for people to feel stressed at this time of year. This could include your family and friends too.
Know your limits and have a plan for dealing with stressful situations. If you need to calm down, perhaps a walk, some time out on your own will help.
Try not to expect too much – aiming for the “perfect” Christmas or assuming that everyone one will be on their best behaviour may not be realistic.
Finding meaning/strategies to cope with Christmas.
All of the above – be kind to yourself, get help, talk about it, have realistic expectations.
I’d add the following thoughts:
Learn the power of “no” – trying to think things through before automatically agreeing to other peoples wishes can be challenging. If saying “no” outright is too difficult start with “I’II get back to you on that”, or “I’ll give it some thought” or even, “I always over commit myself at this time of the year and want to try to do it differently this time”.
Accept what you can’t change. News alert, most families aren’t entirely “functional”! You are not alone if you find their quirks or habits irritating. Unfortunately the holiday season tends to bring out the worst in people; those with addictions or mood problems may start with good intentions but deteriorate on the day. By understanding you are not responsible for this and you cannot change their behaviour means that you do not have to react automatically to their dysfunctions. If someone is looking for an argument, try agreeing with them rather than pointing out the flaws in their views – this is can be quite disarming and even amusing.
Get off the couch. Move your body, not just on the day but also in the weeks leading up to Christmas. A half hour walk can lift the spirits and change your mood.
Keep your blood sugar stable – whether its binging on chocolate or having a drink or two too many, whatever your poison these behaviours tend to make our blood sugar levels roller coaster with a rebound drop in our moods and energy. Try to have three square meals a day – with some fruit or vegetables plus a serve of protein (eggs, meat, fish) or slow release carbs (beans, seeds, nuts, wholegrains). Back off from the sugar and alcohol a notch and drink an extra couple of glasses of water a day to stay hydrated.
Start some new traditions: I adored Christmas as a child but also learned to love my alternative festivities when I moved to another part of the world. I have to admit, spending the 25th with other people’s families makes me more homesick for my own than having an “orphans Christmas”, a special day of fun with a partner or even a non-Christmas on my own eating what I like and sitting in the sun reading with no need to go anywhere or do anything (the last option might sound odd but if you ever crave a day of total freedom its worth embracing at least once in your life).
If someone in your family dies, it might help to change the ritual in some way – change the menu, time of day you eat the big feast, try a different location such as a picnic in the park, make a small shrine for them in the house with their photo, candle and a token gift.
Some years after my brother died I realised I missed the ritual of buying a present for him. What worked for me was finding a charity to donate the amount I’d spend on him for Christmas.
If all else fails, it is only one day of the year. Make a soft landing for yourself on the 26th or the next day you have control over to plan. Whether it is a trip to the beach or art gallery, a day in bed with a stack of good books, a catch up with a friend or connecting yourself to your stereo or MP3 player to listen to the music you love to flush out the saccharine diet of carols….
Naturopathic help
St John’s Wort: if you are not on prescribed medications such as the hormones, antidepressants, anti (organ) rejection drugs, this is a clinically proven and easy to obtain remedy to ease the blues.
If you can’t take St John’s wort – add chamomile tea to your daily fluid intake, or burn essential oils of chamomile, lavender or rose,
Take a good multivitamin with at least 50 mg of B6, every day. If caffeine is part of your diet, wait two hours after drinking to take your vitamins.
Add fish oil as a supplement. There is strong evidence that a lack of omega 3 fatty acids (abundant and easily absorbed from fish oil) contributes to depression.
Understanding depression at Christmastime
I came across this good insider’s view of the season. If you know someone prone to depression this may help you understand how this time of year is potentially worse for them. If this is how you feel, then you know you are not alone.
From the ”Wings of Madness – Depression and the Holidays Survival Guide” (click the link to read the whole article).
Further links, thoughts and resources
Give a little: while some choose to volunteer to help serve Christmas lunch to the homeless or needy, most of the charities involved comment that they have too many volunteers for that one day and not enough help throughout the year.
My charity of choice is the Smith Family. It is one of the few non-religious charities (for that one third of the population who want to encourage change without dogma) in Australia and does effective, evidenced based, grass roots work at breaking the poverty cycle. One of its simplest programs, Learning For Life involve supporting children and young adults through their school years through hands on support, to money for school uniforms, shoes and books.
Support for charities such as this can be practical rather than financial through volunteering time for one off projects like the Christmas Appeal, to supervising learning clubs to help kids with their homework.
Lifeline – 24 hours, free telephone counselling service phone 13 11 44 (Australia wide).
Spend ten minutes listening to British author and journalist Sally Brampton talk about her depression, in this insightful BBC “Women’s Hour” interview.
The Australian Psychological Society can help you find a psychologist.
From past Health Trip shows
Healthy eating at Christmas
Healthy tips for surviving the Party Season
Need inexpensive present ideas at Christmas, check out Health Trip Stress Less Present Guide
Some ways to lift our spirits.
Further tips on coping with anxiety
The numbers of people for who do not even believe in Christmas is growing. According to the 2006 census, 32% of Australian did not define their beliefs as Christian, so about one third of us find this festival irrelevant.
But for the two thirds of the population for who actively participate in the season, it can be an alienating experience to feel indifference or despair at the time of such a culturally significant festival.
There are lots of reasons why this can be a difficult time. Being away from family, or experiencing it shrink through members dying, can transform the day from childhood fun to adult misery. For people prone to depression, just the commercial bonhomie of the season can be overwhelming and have a paradoxical effect.
Others may on the surface like Christmas but feel overcome by the trappings or feel they have too many social events to juggle. The commercialisation of the season can be irritating, so too the pressure to spend more money than is comfortable on presents and create a feast for others to enjoy while you slave in a sweltering kitchen.
Lifeline has an article online Staying Balanced over the Festive Season:
First and foremost, it is important to be aware of your own limits and to recognize the signs of stress, anxiety or depression - these can include symptoms such as irritability, tiredness, loss of appetite etc. About 1 in 5 people will experience a mental health problem that requires professional treatment at some time in their life. Many more will experience times of crisis, stress, depression or anxiety.
Lifeline’s tips to deal with the season include:
Take time out for yourself; do something that makes you feel good
Look after yourself physically, make sure you get a good night’s sleep, eat well and get some exercise. If you look after your body you will feel better too
Limit alcohol and other drugs. There can be a temptation to drink too much at Christmas, but alcohol can fuel arguments and cause unwanted behaviours.
If you are feeling down or stressed, tell someone how you are feeling, e.g friends, family or colleagues.
Understand that it is common for people to feel stressed at this time of year. This could include your family and friends too.
Know your limits and have a plan for dealing with stressful situations. If you need to calm down, perhaps a walk, some time out on your own will help.
Try not to expect too much – aiming for the “perfect” Christmas or assuming that everyone one will be on their best behaviour may not be realistic.
Finding meaning/strategies to cope with Christmas.
All of the above – be kind to yourself, get help, talk about it, have realistic expectations.
I’d add the following thoughts:
Learn the power of “no” – trying to think things through before automatically agreeing to other peoples wishes can be challenging. If saying “no” outright is too difficult start with “I’II get back to you on that”, or “I’ll give it some thought” or even, “I always over commit myself at this time of the year and want to try to do it differently this time”.
Accept what you can’t change. News alert, most families aren’t entirely “functional”! You are not alone if you find their quirks or habits irritating. Unfortunately the holiday season tends to bring out the worst in people; those with addictions or mood problems may start with good intentions but deteriorate on the day. By understanding you are not responsible for this and you cannot change their behaviour means that you do not have to react automatically to their dysfunctions. If someone is looking for an argument, try agreeing with them rather than pointing out the flaws in their views – this is can be quite disarming and even amusing.
Get off the couch. Move your body, not just on the day but also in the weeks leading up to Christmas. A half hour walk can lift the spirits and change your mood.
Keep your blood sugar stable – whether its binging on chocolate or having a drink or two too many, whatever your poison these behaviours tend to make our blood sugar levels roller coaster with a rebound drop in our moods and energy. Try to have three square meals a day – with some fruit or vegetables plus a serve of protein (eggs, meat, fish) or slow release carbs (beans, seeds, nuts, wholegrains). Back off from the sugar and alcohol a notch and drink an extra couple of glasses of water a day to stay hydrated.
Start some new traditions: I adored Christmas as a child but also learned to love my alternative festivities when I moved to another part of the world. I have to admit, spending the 25th with other people’s families makes me more homesick for my own than having an “orphans Christmas”, a special day of fun with a partner or even a non-Christmas on my own eating what I like and sitting in the sun reading with no need to go anywhere or do anything (the last option might sound odd but if you ever crave a day of total freedom its worth embracing at least once in your life).
If someone in your family dies, it might help to change the ritual in some way – change the menu, time of day you eat the big feast, try a different location such as a picnic in the park, make a small shrine for them in the house with their photo, candle and a token gift.
Some years after my brother died I realised I missed the ritual of buying a present for him. What worked for me was finding a charity to donate the amount I’d spend on him for Christmas.
If all else fails, it is only one day of the year. Make a soft landing for yourself on the 26th or the next day you have control over to plan. Whether it is a trip to the beach or art gallery, a day in bed with a stack of good books, a catch up with a friend or connecting yourself to your stereo or MP3 player to listen to the music you love to flush out the saccharine diet of carols….
Naturopathic help
St John’s Wort: if you are not on prescribed medications such as the hormones, antidepressants, anti (organ) rejection drugs, this is a clinically proven and easy to obtain remedy to ease the blues.
If you can’t take St John’s wort – add chamomile tea to your daily fluid intake, or burn essential oils of chamomile, lavender or rose,
Take a good multivitamin with at least 50 mg of B6, every day. If caffeine is part of your diet, wait two hours after drinking to take your vitamins.
Add fish oil as a supplement. There is strong evidence that a lack of omega 3 fatty acids (abundant and easily absorbed from fish oil) contributes to depression.
Understanding depression at Christmastime
I came across this good insider’s view of the season. If you know someone prone to depression this may help you understand how this time of year is potentially worse for them. If this is how you feel, then you know you are not alone.
Decorate the house? You don't even know if you'll get laundry done so you'll have clean underwear tomorrow. Send out Christmas cards to 50 of your closest relatives and friends? What would you say in them - "Doing awful. My new pastime is staring at the ceiling. I hate myself. My clothes are falling off me because I don't eat anymore. I can't wait till the holidays are over. Don't bother to call. By the way, Happy Holidays!".
It's miserable to be depressed during the holidays. One reason is that you know that you really should be enjoying all the wonderful things that come along with them. As down as I sound on the season, I really do enjoy a lot of Christmas-sy things - decorating the tree and the house, giving and receiving presents, watching Rudolph and the Grinch and even sending out Christmas cards. But when I'm depressed, the fact that I can't enjoy these things makes me twice as miserable, and I berate myself for not partaking fully in the joys of the season.
From the ”Wings of Madness – Depression and the Holidays Survival Guide” (click the link to read the whole article).
Further links, thoughts and resources
Give a little: while some choose to volunteer to help serve Christmas lunch to the homeless or needy, most of the charities involved comment that they have too many volunteers for that one day and not enough help throughout the year.
My charity of choice is the Smith Family. It is one of the few non-religious charities (for that one third of the population who want to encourage change without dogma) in Australia and does effective, evidenced based, grass roots work at breaking the poverty cycle. One of its simplest programs, Learning For Life involve supporting children and young adults through their school years through hands on support, to money for school uniforms, shoes and books.
Support for charities such as this can be practical rather than financial through volunteering time for one off projects like the Christmas Appeal, to supervising learning clubs to help kids with their homework.
Lifeline – 24 hours, free telephone counselling service phone 13 11 44 (Australia wide).
Spend ten minutes listening to British author and journalist Sally Brampton talk about her depression, in this insightful BBC “Women’s Hour” interview.
The Australian Psychological Society can help you find a psychologist.
From past Health Trip shows
Healthy eating at Christmas
Healthy tips for surviving the Party Season
Need inexpensive present ideas at Christmas, check out Health Trip Stress Less Present Guide
Some ways to lift our spirits.
Further tips on coping with anxiety
Don't beat yourself up over feeling empty instead of full of the joy of the season. You're feeling empty because that's a part of the illness. It's not your fault, and you're not a bad person or a loser because of it. Even people who are not depressed are often having trouble getting in touch with the real meaning of the season.”Wings of Madness – Depression and the Holidays Survival Guide”
Monday, September 15, 2008
Top 5 herbs from the garden and pantry
National Herbal Medicine Week (an initiative of the NHAA to promote Western herbalism) will be celebrated this Saturday, 20 September, at Ceres (Cnr Roberts and Stewart Sts, East Brunswick).
The Victorian branch of the NHAA will have a stall at the Ceres Market from 9am – 1pm that will feature free herb tastings such as tea blends and some interesting foods like “weed pie”. There will be local, qualified herbalists on hand to answer your questions on all things herbal and the Ceres nursery is well stocked with herbs to buy and take home.
This is a great opportunity to learn about how to use herbs at home as well as discovering more about this growing profession, while enjoying all the fun of the Ceres market.
To find out how NHMW is being celebrated in other states click on this link or contact the National Herbalist Association.
With this in mind, I thought this week would be a good time to nominate my Top 5 common herbs from the pantry and the garden. These are all plants that most people are familiar with in cooking but are also worthy additions to a home medicine cabinet.
1. Garlic (Allium sativa)
This is a multitalented herb that goes way beyond bringing a spark to savoury cooking. Its traditional use is primarily as an anti-infective (fighting bacteria, viruses and also fungal infections). It is commonly eaten whole for respiratory infections and hayfever, as well as used externally in WWI and WWII to treat gangrene. It is currently being researched regarding cancer prevention, the treatment of the common cold, pre-eclampsia.
The active ingredients were found to be so strong that if you applied a garlic poultice to the soles of your feet at bedtime, you can smell garlic on the breath by morning (be careful if you want to try this yourself as the sulphur in garlic is strong enough to slightly burn the skin unless oil or a similar barrier is applied to the feet first).
Scientific examination of garlic has found it plays a role in cardiovascular health – possibly lowering harmful cholesterol, reducing atherosclerosis and lowering blood pressure.
Personally, I think this is only the tip of the iceberg as far as garlic’s health properties are concerned. As a general immune and cardiovascular tonic consider taking 1 clove of raw garlic a day (not the pre-crushed stuff which is often laced with preservatives). Crushing garlic can help release some of its powerful constituents, however cooking can also reduce them. Try adding it to salad dressings but add some fresh parsley too if you aren’t so keen on garlic breath.
2. Thyme (Thymus vulgaris)
An ancient herb with a myriad of uses, thyme is easy to grow in Victoria. Like garlic, thyme is also a rich anti-infective herb. It is antiseptic, antibacterial, antifungal and antiviral. It can also relax bronchial muscles and help relieve a cough so makes a good all rounder for cold and flu season.
A traditional way of using thyme is to pick some fresh thyme, place into a clean jar and cover it with the best quality (preferably unheated) honey you can find. Take a teaspoon daily to build up your immune system, increasing to three times a day at any sign of a respiratory infection. It can also be drunk or gargled when mixed with warm water.
Another traditional use for thyme is a to add a generous handful to a bath, when you are suffering from exhaustion. After a soak, dry yourself and hop into bed. It is said to promote a deep and restful sleep. When I was first studying herbs this was a favourite remedy of one of my mentors and she swore by it for getting her through her busy home and work life.
As a powerful germicide, thyme also makes a great toilet cleaner. Make a strong decoction (ie: pot of tea) of thyme and use it as a natural and possibly more effective, alternative to commercial toilet cleaning products.
Some internet sources carry a warning that the use of thyme may suppress thyroid function and is contraindicated in people with clinical hypothyroidism. This appears to be a misquoted 1980’s rat study and to date there is no evidence based medical evidence to support this.
3. Chamomile (Matricaria recutita)
One of my all time favourite herbs, chamomile calms the nerves and settles the digestive system but as science begins to unlock the secrets of this modest herb there is so much more than it can do.
As an antiinflammatory, a key constituent (chamazulene) needs to be converted by a simple steaming method. Basically this means make chamomile tea in a teapot (with a lid) and this property will become bioavailable!
A cup of chamomile tea with each meal has been found to reduce hyperglycaemia and diabetic complications.
As an anti-spasmolytic, chamomile reduces bowel spasms such as in irritable bowel but combined with the antiinflammatory properties, chamomile tea is a handy tea to take for any inflammatory gut conditions (eg: Crohns, colitis etc).
A pot of chamomile tea added to the bath water is a great way of administering herbs to babies. Chamomile is particularly suitable for distressed or inconsolable little ones, or those with irritated skin, eczema or colic.
Chamomile tea, or flowers simmered in milk with honey makes a pleasant sedative.
Is it ok to drink chamomile tea in pregnancy? Many sources claim that this simple tea is contraindicated when pregnant and is sometimes repeated by midwives and obstetricians. With a little detective work it appears this comes from a general warning that some people are allergic to members of the daisy or ragweed family. This is not specific to pregnancy. If you drank chamomile previously with no reaction there is currently no evidence to suggest it should be avoided when pregnant.
4. Ginger
I shared my love of ginger in a previous program. Click on the link to find out more about this herb’s medicinal properties – including the treatment of bloating, nausea, pain, coughs and possibly cancer.
5. Cinnamon
Cinnamon also got a whole show of its own. It has similar warming properties (to the gut, uterus and lungs) as ginger. It is also antiinfective and like chamomile is emerging as a treatment for diabetes.
If your doctor is monitoring your blood sugar levels consider adding a cinnamon stick to a handful of chamomile in a teapot and brewing up a pot each day.
Monday, September 01, 2008
Healthy gums
Want to know the health secret that can save you thousands of dollars? It’s so simple you will kick yourself in years to come if you don’t do it. Ok here it is – the health tip of a life time…
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
It begins with a bit of blood when you brush your teeth, it blooms into some embarrassing bad breath and then before you know it there is talk of bone loss, loosing teeth and periodontist bills that will make your wallet shudder.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
Monday, July 28, 2008
Third trimester pregnancy
Human gestation is niftily divided into three major growth segments, or trimesters, of about twelve weeks. The final three months of a textbook full term pregnancy is referred to as the third trimester.
By this point most women are more than well aware that they are pregnant, with all and sundry asking when they are due and how do they feel? While many women appear to breeze through pregnancy, by the 28th week the growth of the baby is noticeable. While the best thing to do at this time is to continue suitable forms of exercise such as walking, yoga, pilates, swimming etc, eating well and getting adequate sleep (which may not always be as easy as it sounds) – complementary therapies may be useful to help with some of the common health issue of this time.
Cramps and restless legs
While this often occurs in the later stages of pregnancy, a frequent cause is really no big mystery (as some popular texts allude). As the baby has been getting first dibs on the mother’s nutrition over the last six or so months, at this point if supply is not meeting demand, deficiency symptoms occur. Cramps and restless legs are often a sign of not having enough magnesium. So much of the information about calcium directs women to eat more dairy products, which are comparatively low in magnesium. Low magnesium is sometimes a factor in pre-eclampsia.
Good sources of magnesium include: nuts, avocado, bran, unrefined grains (eg, brown rice) and bananas. The celloid or tissue salt form of magnesium phosphate (MP, mag phos), a cross between a homoeopathic and mineral dose, is one of the safest forms of magnesium to take in pregnancy. Take two tablets before bed.
Other deficiencies can also cause restless legs – especially iron and zinc (see the link above for more details).
Backache
While niggling aches and pains are common in pregnancy it doesn’t mean there is nothing you can do to help ease them. Sciatica (a shooting pain, often from the buttocks down the legs) and other musculo-skeletal discomfort can be helped with a couple of osteopathic treatments, acupuncture, physiotherapy or pilates. (For more information and links about these therapies go to the show on aches and pains). Yoga and pilates can also help prevent and treat some back problems. Unless you are advised not to, keep as active as possible throughout this stage of pregnancy.
Try to be aware of your posture as the baby grows. Slumping on the couch not only increases your chance of musculo-skeletal problems but many midwives connect this with a higher chance of a posterior presentation at birth (this is where the baby is head down but facing towards the mother’s spine, so the largest part of the head is prominent.) This often leads to a longer labour.
Swelling/Fluid retention
Standing on your feet all day or being in a warm environment can make the struggling circulation system leak fluid into the tissues. This might present as rings becoming too tight to wear on the usual fingers or swollen ankles, legs or feet. As this can also be a symptom of pre-eclampsia, it is important that your blood pressure is being monitored as well.
For simple fluid retention avoid unnecessary salt. This means cutting out processed foods, avoiding pre-made and restaurant meals and keeping away from the saltshaker. Fresh vegetables, brown rice and steamed or baked fish make a great basic diet, especially if your blood pressure is starting to rise.
If you are working with a herbalist who is helping you with your pregnancy, it is usually safe to have a couple of simple, nutritive diuretic herbs. The two favoured in traditional herbalism are nettle and dandelion leaves (not roots). Half to one teaspoon each per cup, three cups a day is the dosage. Always choose organic, loose-leaf green herbs.
Keeping your legs cool also helps – sitting with your feet in a tub of cool water or using a cold compress gives a little, instant relief.
Varicose veins and haemorrhoids
Cool water can also help raised or bulging veins. Using a shower attachment, spray cold water on the area twice a day.
For haemorrhoids (enlarged, sometimes protruding, swollen veins in the rectum) keeping the bowels working well is an absolute priority. Make sure you drink at least 2 litres of water a day, avoid caffeine and soft drinks and try to get more than the required 5 serves of vegetables and 2 fruits a day. Brown rice, beans, figs, prunes and kiwi fruit are also great to include but pull back on dairy, bread and red meat.
A cream or ointment made from witch hazel, applied to the area, may also be effective.
”Partus Prep”
For centuries traditional herbalists have used plants that help ‘prepare’ for birth. These are herbs that don’t necessarily make stronger contractions, rather they encourage the uterus to contract and relax properly.
Raspberry leaf is the most well known. Research suggests that it has a paradoxical relationship with the smooth muscle of the uterus – astringing it (helping it tighten or contract) as well as relaxing the fibres. This may aid recovery between contractions, helping an active birth.
A “partus prep” is best prescribed by a well trained herbalist, however good quality, organic raspberry leaf tea can be taken at one teaspoon per cup, three times a day from week 28.
More birth preparation
As it is now not unusual for a woman to head into having her first child having never been present at a birth before, it is not unusual that the fear factor can start to grow. We all need mentors in life and having witnessed a positive birthing is useful preparation, as is having a support group around you of people you trust. If you are unable to have a close friend or mother who makes you feel strong and calm with you, consider working with a doula (a professional birth support person).
Hypnosis for a calm, active birth is becoming increasingly popular. One form of training is “hypnobirthing” but others forms exist. As this is a growing, unregistered industry ask around and speak to a few practitioners if you are interested. If interested in hypnotherapy for birth it is often recommended you start as early as possible in pregnancy to get the best results.
Certainly talking through your concerns or fears is important for some women. Midwives are your ally in pregnancy, birth and beyond so get to know who you will be working with. They are the experts, so make use of them during your prenatal check ups. If you are seeing a private obstetrician, you can hire your own midwife or ask to speak to one in the practice if you wish.
Birth preparation classes are usually held in most public and private hospitals. There are also some other excellent private providers, like Lina Clerk who now works in the UK, as well as Melbourne.
Breech presentation
By about weeks 36-37 the baby has settled into position for the last bit of its gestation. If the head is not down, there is a small window of opportunity at this point to try to encourage it to turn around. Increasingly few obstetricians offer manual turning now. If this is not an option or seems risky, try acupuncture and moxibustion. In Victoria you can search for a registered Chinese medicine practitioner at the registration board website
Homoeopathy for birth
Homoeopathic remedies are safe to take to help instigate labour, through the birthing process and after a vaginal delivery or caesarean. The biggest issue is knowing what to take and this requires some knowledge for the birth partner (rather than the woman in labour). A useful guide is available from the Society of Homoeopaths (UK).
If nothing else, the all-purpose remedy is arnica (at a 30 c or higher potency). This helps ease bruising like pain and is useful during and after birth. It is also used for shock.
Planned and emergency caesareans
While complementary medicine aims to support active, natural births – this is not always possible. Sometimes a C-Section is planned as it is the best option for both mother and child, for a wide variety of medical reasons. At other times the baby is in distress or the labour too long for it to safely continue. When you know in advance that a caesarean is planned there are things you can do to help. Certainly pack the homoeopathic arnica and continue to eat well. A multi-vitamin may also be useful.
When a C-Section is unplanned some women experience shock, for which the flower essence formula Rescue Remedy may be useful.
There are some great suggestions about making a caesarean a postive experience at the CARES (SA) site.
While the first six weeks of care post partum is crucial for all women after birth, it is even more so when combined with major surgery. All women should avoid exercise until their ligaments have returned to normal. Post-caeser all abdominal strength is lost, so more hands on help is needed for lifting, doing the washing and so many aspects of daily life. This is even more reason to ask for help from those who are practical and to put a sign on the door to not be disturbed when you and the baby are sleeping during the day. It is normal to be tired, listen to your body and say no to extra activities until you feel ready.
…and some help for the non-pregnant parent
At this time it is not unusual for the non-pregnant parent to have a few of their own health issues, something I tend to think of as “Third Trimester Father Syndrome”. The non-pregnant partner (be it a man or woman) may also be experiencing some stresses and fears, which naturopathy can help support. I’ve written a short article with lots of links, that may be useful.
Gay and lesbian parenting is booming. Rainbow families is the peak support group and offers a range of resources.
For more pregnancy resources check out this previous show, which includes some links to local midwives and doulas.
By this point most women are more than well aware that they are pregnant, with all and sundry asking when they are due and how do they feel? While many women appear to breeze through pregnancy, by the 28th week the growth of the baby is noticeable. While the best thing to do at this time is to continue suitable forms of exercise such as walking, yoga, pilates, swimming etc, eating well and getting adequate sleep (which may not always be as easy as it sounds) – complementary therapies may be useful to help with some of the common health issue of this time.
Cramps and restless legs
While this often occurs in the later stages of pregnancy, a frequent cause is really no big mystery (as some popular texts allude). As the baby has been getting first dibs on the mother’s nutrition over the last six or so months, at this point if supply is not meeting demand, deficiency symptoms occur. Cramps and restless legs are often a sign of not having enough magnesium. So much of the information about calcium directs women to eat more dairy products, which are comparatively low in magnesium. Low magnesium is sometimes a factor in pre-eclampsia.
Good sources of magnesium include: nuts, avocado, bran, unrefined grains (eg, brown rice) and bananas. The celloid or tissue salt form of magnesium phosphate (MP, mag phos), a cross between a homoeopathic and mineral dose, is one of the safest forms of magnesium to take in pregnancy. Take two tablets before bed.
Other deficiencies can also cause restless legs – especially iron and zinc (see the link above for more details).
Backache
While niggling aches and pains are common in pregnancy it doesn’t mean there is nothing you can do to help ease them. Sciatica (a shooting pain, often from the buttocks down the legs) and other musculo-skeletal discomfort can be helped with a couple of osteopathic treatments, acupuncture, physiotherapy or pilates. (For more information and links about these therapies go to the show on aches and pains). Yoga and pilates can also help prevent and treat some back problems. Unless you are advised not to, keep as active as possible throughout this stage of pregnancy.
Try to be aware of your posture as the baby grows. Slumping on the couch not only increases your chance of musculo-skeletal problems but many midwives connect this with a higher chance of a posterior presentation at birth (this is where the baby is head down but facing towards the mother’s spine, so the largest part of the head is prominent.) This often leads to a longer labour.
Swelling/Fluid retention
Standing on your feet all day or being in a warm environment can make the struggling circulation system leak fluid into the tissues. This might present as rings becoming too tight to wear on the usual fingers or swollen ankles, legs or feet. As this can also be a symptom of pre-eclampsia, it is important that your blood pressure is being monitored as well.
For simple fluid retention avoid unnecessary salt. This means cutting out processed foods, avoiding pre-made and restaurant meals and keeping away from the saltshaker. Fresh vegetables, brown rice and steamed or baked fish make a great basic diet, especially if your blood pressure is starting to rise.
If you are working with a herbalist who is helping you with your pregnancy, it is usually safe to have a couple of simple, nutritive diuretic herbs. The two favoured in traditional herbalism are nettle and dandelion leaves (not roots). Half to one teaspoon each per cup, three cups a day is the dosage. Always choose organic, loose-leaf green herbs.
Keeping your legs cool also helps – sitting with your feet in a tub of cool water or using a cold compress gives a little, instant relief.
Varicose veins and haemorrhoids
Cool water can also help raised or bulging veins. Using a shower attachment, spray cold water on the area twice a day.
For haemorrhoids (enlarged, sometimes protruding, swollen veins in the rectum) keeping the bowels working well is an absolute priority. Make sure you drink at least 2 litres of water a day, avoid caffeine and soft drinks and try to get more than the required 5 serves of vegetables and 2 fruits a day. Brown rice, beans, figs, prunes and kiwi fruit are also great to include but pull back on dairy, bread and red meat.
A cream or ointment made from witch hazel, applied to the area, may also be effective.
”Partus Prep”
For centuries traditional herbalists have used plants that help ‘prepare’ for birth. These are herbs that don’t necessarily make stronger contractions, rather they encourage the uterus to contract and relax properly.
Raspberry leaf is the most well known. Research suggests that it has a paradoxical relationship with the smooth muscle of the uterus – astringing it (helping it tighten or contract) as well as relaxing the fibres. This may aid recovery between contractions, helping an active birth.
A “partus prep” is best prescribed by a well trained herbalist, however good quality, organic raspberry leaf tea can be taken at one teaspoon per cup, three times a day from week 28.
More birth preparation
As it is now not unusual for a woman to head into having her first child having never been present at a birth before, it is not unusual that the fear factor can start to grow. We all need mentors in life and having witnessed a positive birthing is useful preparation, as is having a support group around you of people you trust. If you are unable to have a close friend or mother who makes you feel strong and calm with you, consider working with a doula (a professional birth support person).
Hypnosis for a calm, active birth is becoming increasingly popular. One form of training is “hypnobirthing” but others forms exist. As this is a growing, unregistered industry ask around and speak to a few practitioners if you are interested. If interested in hypnotherapy for birth it is often recommended you start as early as possible in pregnancy to get the best results.
Certainly talking through your concerns or fears is important for some women. Midwives are your ally in pregnancy, birth and beyond so get to know who you will be working with. They are the experts, so make use of them during your prenatal check ups. If you are seeing a private obstetrician, you can hire your own midwife or ask to speak to one in the practice if you wish.
Birth preparation classes are usually held in most public and private hospitals. There are also some other excellent private providers, like Lina Clerk who now works in the UK, as well as Melbourne.
Breech presentation
By about weeks 36-37 the baby has settled into position for the last bit of its gestation. If the head is not down, there is a small window of opportunity at this point to try to encourage it to turn around. Increasingly few obstetricians offer manual turning now. If this is not an option or seems risky, try acupuncture and moxibustion. In Victoria you can search for a registered Chinese medicine practitioner at the registration board website
Homoeopathy for birth
Homoeopathic remedies are safe to take to help instigate labour, through the birthing process and after a vaginal delivery or caesarean. The biggest issue is knowing what to take and this requires some knowledge for the birth partner (rather than the woman in labour). A useful guide is available from the Society of Homoeopaths (UK).
If nothing else, the all-purpose remedy is arnica (at a 30 c or higher potency). This helps ease bruising like pain and is useful during and after birth. It is also used for shock.
Planned and emergency caesareans
While complementary medicine aims to support active, natural births – this is not always possible. Sometimes a C-Section is planned as it is the best option for both mother and child, for a wide variety of medical reasons. At other times the baby is in distress or the labour too long for it to safely continue. When you know in advance that a caesarean is planned there are things you can do to help. Certainly pack the homoeopathic arnica and continue to eat well. A multi-vitamin may also be useful.
When a C-Section is unplanned some women experience shock, for which the flower essence formula Rescue Remedy may be useful.
There are some great suggestions about making a caesarean a postive experience at the CARES (SA) site.
While the first six weeks of care post partum is crucial for all women after birth, it is even more so when combined with major surgery. All women should avoid exercise until their ligaments have returned to normal. Post-caeser all abdominal strength is lost, so more hands on help is needed for lifting, doing the washing and so many aspects of daily life. This is even more reason to ask for help from those who are practical and to put a sign on the door to not be disturbed when you and the baby are sleeping during the day. It is normal to be tired, listen to your body and say no to extra activities until you feel ready.
…and some help for the non-pregnant parent
At this time it is not unusual for the non-pregnant parent to have a few of their own health issues, something I tend to think of as “Third Trimester Father Syndrome”. The non-pregnant partner (be it a man or woman) may also be experiencing some stresses and fears, which naturopathy can help support. I’ve written a short article with lots of links, that may be useful.
Gay and lesbian parenting is booming. Rainbow families is the peak support group and offers a range of resources.
For more pregnancy resources check out this previous show, which includes some links to local midwives and doulas.
Monday, June 30, 2008
acne rosacea
Bill Clinton’s ruddy face may not be due to illicit meetings involving cigars and interns alone, he is one of the many men and women to live with a skin condition once known as the “curse of the Celts” aka acne rosacea (AR).
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
Monday, June 16, 2008
migraine headaches
Just as a heavy cold is not the flu, a bad headache is not necessarily a migraine.
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
Monday, March 17, 2008
travelling well - natural remedies for your holidays
Whether you are travelling across the world or within the State – here are some simple naturopathic ways of staying well for the journey.
Before you go
Vitamin C (at least 500 mg twice a day) and a good multivitamin (with at least 50 mg of B6): if you are doing a lot of running around before a big trip or are working deadlines for a couple of weeks before you go on leave, supplementing with these nutrients through the busy times may reduce your risk of catching a bug on the plane or succumbing to an infection as soon as you wind down. Otherwise a once a day dose of both while on the road is good nutritional travel insurance.
If you are having immunisations – do it in plenty of time before the trip so you can adequately recover from any ill effects. Vitamin C before, during and after the vaccinations provides some gentle help for your immune system. Homoeopathic Thuja (6x or 30c) is a favourite in the homoeopathic community to take with an immunisation “to reduce side effects”.
A note on immunisations: While some traveller take ‘calculated risks’ when they consider immunisations for diseases like cholera or typhoid, it is important to know if you have had childhood vaccinations for Tuberculosis or Diphtheria before traveling beyond the first world. Australian health guidelines tend to assume everyone has been fully immunised against these still prevalent diseases.
Are you at greater risk of catching Hepatitis B (transmitted through blood products, like HIV and Hepatitis C for which there are no vaccines) out of Australia? While this virus is rife in some parts of the world (including Asia) you need to engage in unsafe practices, such as getting a tattoo, being shaved by a barber or having unprotected sex, to catch it.
And while we are talking about sex – whether you are hooking up with someone from a local village or a fellow backpacker from your hometown always use a condom.
I am frequently asked if there are any natural alternatives to anti-malarial medication. While there are some interesting herbs currently in research they are potentially toxic and still in development. Regardless of whether you are taking the medication or not, use commonsense and take adequate measures to avoid being bitten by mosquitoes.
If you are heading off to a place where travellers gut bugs are rife (“Bali Belly” etc) start taking the herb Golden seal (Hydrastis canedensis) a few days before your trip. Golden seal helps improve the lining of your digestive system and has a proven track record for both preventing and treating infections (including Giardia). Caution: this is a strong herb with some specific contraindications (including pregnancy) and should be prescribed by a herbalist. Another reason to get this herb from a professional is to make sure it is a good quality product (there is a history of substituting the herb for cheaper, ineffective ones) and to make sure it is from an ethical source (the trade of Hydrastis is monitored by CITES, due to risk of endangerment from over harvesting. The product must come from a cultivated source).
The Natural Travel First Aid Kit
Rescue remedy: this is a popular flower essence formula (similar to homoeopathics) for those “beam me up Scotty” moments when panic takes a hold. If you are an apprehensive or nervous traveler or generally prone to stress and worry, a couple of drops of this remedy under your tongue can help calm you down.
Ginger: is natures remedy for motion sickness and general nausea, also bloating and menstrual pain. Cheap tablets of pure ginger powder are readily available and are more effective than other over-the-counter pharmaceuticals. Make sure you have eaten before the journey and are well hydrated. Take 2 tablets before setting off or if you have any hint of nausea.
Echinacea: if you are traveling into the bush – or anywhere with venomous snakes or insects a bottle of the liquid extract/tincture of this herb is essential. Apply liberally to a cotton pad and place directly on the bite (only if you have conclusively identified the snake) and follow the standard bite first aid (bandage, immobilise the body part and get help). If applicable, take 10 mls internally, every hour 'til medical help arrives.
Aloe vera: is a soothing and restorative herb for sunburn, if your slip, slop, slap routine is inadequate. Aloe vera gel comes in a handy tube and is great first aid for minor burns.
Lavender essential oil: can act as a standby insect repellent and also soothes unexpected bites. A drop on you pillow or wrist can be inhaled to help you calm down or sleep. If you enjoy the smell it can also be a comforting aroma for times you end up in less than salubrious accommodation and as a bonus is delightful to add to a bath. Quality of oils can vary, always invest in pure essential oils, the best you can afford.
Don’t forget: some sticking plasters for blisters and cuts, they are also handy for repairing mosquito nets (is it me or does every net in a budget place have a hole in it?). If heading off to the bush or a remote area, invest in an approved first aid course and carry fully stocked conventional kit.
Jetlag
While some of us hope that we’ll beat the lag, this downside of modern air travel will get most of us in the end. Onboard – drink lots of water (in economy class airlines rarely give you enough so keep asking for more if the new airport ‘liquids and gels’ rules prevent you from carrying on extra supplies). Aim for at least 1/2 a litre for every hour in the air. Avoid caffeine and alcohol on long flights.
As tempting as it is try to avoid taking sleeping pills as staying comatosed and not moving for such a prolonged period of time will increase your risk of developing a DVT.
A natural option for a more natural sleep are homoeopathic tablets for insomnia and jetlag – often available from airport pharmacies in this country. Homoeopathics are generally safe for most people, including children and pregnant women.
..and don’t forget
Avoid potentially dangerous activities that you wouldn’t do at home.
Be cautious about swimming at unpatrolled beaches and if the locals aren’t swimming there, often it is for a good reason. Never dive into unknown water.
If you are not the world’s best sleeper – carry earplugs.
Have a great trip!
Before you go
Vitamin C (at least 500 mg twice a day) and a good multivitamin (with at least 50 mg of B6): if you are doing a lot of running around before a big trip or are working deadlines for a couple of weeks before you go on leave, supplementing with these nutrients through the busy times may reduce your risk of catching a bug on the plane or succumbing to an infection as soon as you wind down. Otherwise a once a day dose of both while on the road is good nutritional travel insurance.
If you are having immunisations – do it in plenty of time before the trip so you can adequately recover from any ill effects. Vitamin C before, during and after the vaccinations provides some gentle help for your immune system. Homoeopathic Thuja (6x or 30c) is a favourite in the homoeopathic community to take with an immunisation “to reduce side effects”.
A note on immunisations: While some traveller take ‘calculated risks’ when they consider immunisations for diseases like cholera or typhoid, it is important to know if you have had childhood vaccinations for Tuberculosis or Diphtheria before traveling beyond the first world. Australian health guidelines tend to assume everyone has been fully immunised against these still prevalent diseases.
Are you at greater risk of catching Hepatitis B (transmitted through blood products, like HIV and Hepatitis C for which there are no vaccines) out of Australia? While this virus is rife in some parts of the world (including Asia) you need to engage in unsafe practices, such as getting a tattoo, being shaved by a barber or having unprotected sex, to catch it.
And while we are talking about sex – whether you are hooking up with someone from a local village or a fellow backpacker from your hometown always use a condom.
I am frequently asked if there are any natural alternatives to anti-malarial medication. While there are some interesting herbs currently in research they are potentially toxic and still in development. Regardless of whether you are taking the medication or not, use commonsense and take adequate measures to avoid being bitten by mosquitoes.
If you are heading off to a place where travellers gut bugs are rife (“Bali Belly” etc) start taking the herb Golden seal (Hydrastis canedensis) a few days before your trip. Golden seal helps improve the lining of your digestive system and has a proven track record for both preventing and treating infections (including Giardia). Caution: this is a strong herb with some specific contraindications (including pregnancy) and should be prescribed by a herbalist. Another reason to get this herb from a professional is to make sure it is a good quality product (there is a history of substituting the herb for cheaper, ineffective ones) and to make sure it is from an ethical source (the trade of Hydrastis is monitored by CITES, due to risk of endangerment from over harvesting. The product must come from a cultivated source).
The Natural Travel First Aid Kit
Rescue remedy: this is a popular flower essence formula (similar to homoeopathics) for those “beam me up Scotty” moments when panic takes a hold. If you are an apprehensive or nervous traveler or generally prone to stress and worry, a couple of drops of this remedy under your tongue can help calm you down.
Ginger: is natures remedy for motion sickness and general nausea, also bloating and menstrual pain. Cheap tablets of pure ginger powder are readily available and are more effective than other over-the-counter pharmaceuticals. Make sure you have eaten before the journey and are well hydrated. Take 2 tablets before setting off or if you have any hint of nausea.
Echinacea: if you are traveling into the bush – or anywhere with venomous snakes or insects a bottle of the liquid extract/tincture of this herb is essential. Apply liberally to a cotton pad and place directly on the bite (only if you have conclusively identified the snake) and follow the standard bite first aid (bandage, immobilise the body part and get help). If applicable, take 10 mls internally, every hour 'til medical help arrives.
Aloe vera: is a soothing and restorative herb for sunburn, if your slip, slop, slap routine is inadequate. Aloe vera gel comes in a handy tube and is great first aid for minor burns.
Lavender essential oil: can act as a standby insect repellent and also soothes unexpected bites. A drop on you pillow or wrist can be inhaled to help you calm down or sleep. If you enjoy the smell it can also be a comforting aroma for times you end up in less than salubrious accommodation and as a bonus is delightful to add to a bath. Quality of oils can vary, always invest in pure essential oils, the best you can afford.
Don’t forget: some sticking plasters for blisters and cuts, they are also handy for repairing mosquito nets (is it me or does every net in a budget place have a hole in it?). If heading off to the bush or a remote area, invest in an approved first aid course and carry fully stocked conventional kit.
Jetlag
While some of us hope that we’ll beat the lag, this downside of modern air travel will get most of us in the end. Onboard – drink lots of water (in economy class airlines rarely give you enough so keep asking for more if the new airport ‘liquids and gels’ rules prevent you from carrying on extra supplies). Aim for at least 1/2 a litre for every hour in the air. Avoid caffeine and alcohol on long flights.
As tempting as it is try to avoid taking sleeping pills as staying comatosed and not moving for such a prolonged period of time will increase your risk of developing a DVT.
A natural option for a more natural sleep are homoeopathic tablets for insomnia and jetlag – often available from airport pharmacies in this country. Homoeopathics are generally safe for most people, including children and pregnant women.
Remember to be careful taking natural remedies into foreign countries. It is better to carry herbs as tablet in their proprietary packing and avoid carrying dried or fresh herbs unless you have special permission. Always declare your natural remedies when asked. Be familiar with the security regulations regarding liquids and gels as these also apply to natural remedies packed in your carry on luggage.
..and don’t forget
Avoid potentially dangerous activities that you wouldn’t do at home.
Be cautious about swimming at unpatrolled beaches and if the locals aren’t swimming there, often it is for a good reason. Never dive into unknown water.
If you are not the world’s best sleeper – carry earplugs.
Have a great trip!
Monday, November 26, 2007
overcoming shyness
Shyness:
Wikipedia
Most of us have felt shy at some point, no matter how confident we appear. In the last few years shyness has gained a lot of attention, largely as a marketing ploy to reclassify this normal emotion as a “social anxiety disorder”. The point of medicalising a feeling as a ‘disorder’ is primarily to put another marketing spin on a common antidepressant drug. An excerpt from Christopher Lane’s “Shyness: How Normal Behavior Became a Sickness” provides an eloquent rundown of the issue.
Shyness carries most of the hallmarks of anxiety – when in a social situation your heart may beat faster and your palms can become sweaty. Often you feel as if you have nothing worthwhile to say and there may be an over riding fear that people don’t really like you.
What can natural therapies offer to reduce shyness?
Flower essences: are similar to homeopathic remedies in that they are a ‘vibrational medicine’. The fact they are so dilute means you cannot overdose and are safe to use with children.
A common combination of Bach Flowers is “Rescue Remedy”. This is handy to take in any challenging situation where you’d really prefer to be anywhere but there. It is also used for general anxiety, stress and nervousness.
From the Flower Essence Society range is a favourite of mine, buttercup. Just like the modest flower that reflects a golden light, this essence helps boost self-confidence. Mallow is especially useful if you have trouble getting words out due to shyness or you over compensate verbally.
Herbs: Calming your nerves with herbs, rather than self-medicating on alcohol or other drugs is a sensible and healthier alternative. A strong cup of chamomile tea can help ease butterflies in the stomach, skullcap is a slight muscle relaxant helping you feel less tense but for severe shyness an anxiolytic like kava kava (available in most States in Australia as a tablet) is useful.
Food and drink: While one glass of alcohol may ‘calm your nerves’ when self-medicating to overcome shyness, a glass can quickly become a bottle and can feed your shyness by creating embarrassing situations that you wish you could forget. Likewise, caffeine can rev you up and make you even more adrenalised and stressed, which will heighten an anxious state.
Some experts suggest carbohydrates can be calming due to triggering a release of serotonin. Most comfort foods are rich in flour or sugar. While they may initially make us feel better, the blood sugar drop that may follow can have the opposite effect. Healthier, slow release carbs include nuts and seeds or a bowl of rolled oats.
Creative visualization: Just as the habit of negatively anticipating all the things that can go wrong when you are out in public can heighten your shyness, practicing a positive rehearsal on your way can have the opposite effect. Imagine feeling comfortable in the environment and finding the people there fascinating. Visualize feeling relaxed, listening to what others are saying and making eye contact.
Thinking yourself out of shyness
Cognitive behavioural therapy is a psychological tool, with the basis that our thoughts create our feelings and behaviours. Talk to a psychologist to find out whether this type of therapy suits you.
Hypnotherapy in many cases this is practiced by an accredited psychologist (which allows you to get a rebate with some private health insurers), which like CBT works on our thought patterns.
Remember many confident appearing people are really shy at heart. It just takes practice to develop new, positive oriented neural pathways.
”The feeling of apprehension or lack of confidence experienced in regard to social association with others.”
Wikipedia
Most of us have felt shy at some point, no matter how confident we appear. In the last few years shyness has gained a lot of attention, largely as a marketing ploy to reclassify this normal emotion as a “social anxiety disorder”. The point of medicalising a feeling as a ‘disorder’ is primarily to put another marketing spin on a common antidepressant drug. An excerpt from Christopher Lane’s “Shyness: How Normal Behavior Became a Sickness” provides an eloquent rundown of the issue.
Shyness carries most of the hallmarks of anxiety – when in a social situation your heart may beat faster and your palms can become sweaty. Often you feel as if you have nothing worthwhile to say and there may be an over riding fear that people don’t really like you.
What can natural therapies offer to reduce shyness?
Flower essences: are similar to homeopathic remedies in that they are a ‘vibrational medicine’. The fact they are so dilute means you cannot overdose and are safe to use with children.
A common combination of Bach Flowers is “Rescue Remedy”. This is handy to take in any challenging situation where you’d really prefer to be anywhere but there. It is also used for general anxiety, stress and nervousness.
From the Flower Essence Society range is a favourite of mine, buttercup. Just like the modest flower that reflects a golden light, this essence helps boost self-confidence. Mallow is especially useful if you have trouble getting words out due to shyness or you over compensate verbally.
Herbs: Calming your nerves with herbs, rather than self-medicating on alcohol or other drugs is a sensible and healthier alternative. A strong cup of chamomile tea can help ease butterflies in the stomach, skullcap is a slight muscle relaxant helping you feel less tense but for severe shyness an anxiolytic like kava kava (available in most States in Australia as a tablet) is useful.
Food and drink: While one glass of alcohol may ‘calm your nerves’ when self-medicating to overcome shyness, a glass can quickly become a bottle and can feed your shyness by creating embarrassing situations that you wish you could forget. Likewise, caffeine can rev you up and make you even more adrenalised and stressed, which will heighten an anxious state.
Some experts suggest carbohydrates can be calming due to triggering a release of serotonin. Most comfort foods are rich in flour or sugar. While they may initially make us feel better, the blood sugar drop that may follow can have the opposite effect. Healthier, slow release carbs include nuts and seeds or a bowl of rolled oats.
Creative visualization: Just as the habit of negatively anticipating all the things that can go wrong when you are out in public can heighten your shyness, practicing a positive rehearsal on your way can have the opposite effect. Imagine feeling comfortable in the environment and finding the people there fascinating. Visualize feeling relaxed, listening to what others are saying and making eye contact.
Thinking yourself out of shyness
Cognitive behavioural therapy is a psychological tool, with the basis that our thoughts create our feelings and behaviours. Talk to a psychologist to find out whether this type of therapy suits you.
Hypnotherapy in many cases this is practiced by an accredited psychologist (which allows you to get a rebate with some private health insurers), which like CBT works on our thought patterns.
Remember many confident appearing people are really shy at heart. It just takes practice to develop new, positive oriented neural pathways.
Wednesday, November 07, 2007
rosemary for remembrance - now with evidence based medicine!
I've secretly dubbed rosemary "poor woman's ginkgo" since I was a herbal medicine lecturer. When comparing the two herbs, one from the West and the other from the East - it has been clear that rosemary has as much going for it as it's more glamorous Oriental counterpart. Both are rich in antioxidants (which fight free radical damage, that ultimately causes cells to mutate) and encourage circulation especially to the brain. Now finally, the research is starting to catch up with the wonders of this affordable and easy to grow plant.
Despite the inference from the introduction to the article below, it is unlikely you will get a medicinal dose by strewing a few leaves on your lamb roast. Rosemary is a resinous, strong tasting herb and moderately palatable as a tea. Try 2 tsp of fresh leaves per cup, 3 times a day for a more effective dosage.
Despite the inference from the introduction to the article below, it is unlikely you will get a medicinal dose by strewing a few leaves on your lamb roast. Rosemary is a resinous, strong tasting herb and moderately palatable as a tea. Try 2 tsp of fresh leaves per cup, 3 times a day for a more effective dosage.
Herb rosemary fights free radical damage in the brain
Published: Wednesday, 31-Oct-2007
Rosemary not only tastes good in culinary dishes such as Rosemary chicken and lamb, but scientists have now found it is also good for your brain.
A collaborative group from the Burnham Institute for Medical Research (Burnham Institute) in La Jolla, CA and in Japan, report that the herb rosemary contains an ingredient that fights off free radical damage in the brain. The active ingredient in rosemary, known as carnosic acid (CA), can protect the brain from stroke and neurodegeneration that is due to injurious chemical free radicals. These radicals are thought to contribute not only to stroke and neurodegenerative conditions such as Alzheimer's, but also to the ill effects of normal aging on the brain.
In two expedited publications by The Journal of Neurochemistry and Nature Reviews Neuroscience, the scientists report for the first time that CA activates a novel signaling pathway that protects brain cells from the ravages of free radicals. In animal models, the scientific group, led by Drs. Takumi Satoh (Iwate University, Japan) and Stuart Lipton (Burnham Institute), found that CA becomes activated by the free radical damage itself, remaining innocuous unless needed, exactly what is wanted in a drug. The scientists call this type of action a "pathological-activated therapeutic" or PAT drug. A "pat" represents a gentle tap and not the heavy sledge hammer that some drugs produce, including significant side effects in areas of the body where their effects are not needed and not wanted.
"This new type of drug works through a mechanism known as redox chemistry in which electrons are transferred from one molecule to another in order to activate the body's own defense system," said Stuart A. Lipton, MD, PhD, the senior author on the paper and Director, Professor, and Senior Vice President at the Burnham's Del E. Webb Neuroscience, Aging, and Stem Cell Research Center. "Moreover, unlike most new drugs, this type of compound may well be safe and clinically tolerated because it is present in a naturally-occurring herb that is known to get into the brain and has been consumed by people for over a thousand years." Dr. Lipton is also a practicing neurologist at the University of California, San Diego, and therefore knows first-hand that such drugs are critically needed for care of the aging and neurologically-ill patients.
Rosemary is a shrubby evergreen bush and, according to folklore, takes its name from the Virgin Mary, who draped her cloak on the bush, placing a white flower on top of the cloak. By the following morning, the flower had turned blue, and thereafter the plant was known as the "Rose of Mary." Rosemary, grown in the Alps since the Middle Ages, has became part of European folk medicine, and was thought to help the nervous system and ward off sickness. Until now, however, the exact chemical pathways involved in its beneficial effects have remained unknown. Additionally, the new scientific work, identifying the compound in rosemary that is beneficial, should allow even better and more effective drugs in this class to be developed in the near future. Along these lines, Satoh and Lipton have filed a United States patent application for a whole series of novel compounds that show increased benefits over rosemary itself. "This is not to say that Rosemary chicken is not good for you," said Dr. Satoh, "but it means that we can do even better in protecting the brain from terrible disorders such as Alzheimer's and Lou Gehrig's disease, perhaps even slowing down the effects of normal aging, by developing new and improved cousins to the active ingredient in rosemary." The authors hope that such drugs can be developed for people over the next few years.
Stuart A. Lipton, M.D., Ph.D. is the senior author of the published papers. His pioneering work developing drugs to protect the brain was recognized with Germany's Ernst Jung Prize in Medicine in 2004.
Takumi Satoh, M.D., Ph.D. is a Visiting Professor from Japan working on this project at the Burnham.
Along with Lipton and Satoh, co-authors on the paper reporting the mechanism of action of carnosic acid include Kunio Kosaka, Yosuke Shimojo, and Chieko Kitajima (Nagase Company, Kobe, Japan), Ken Itoh (Hirosaki University School of Medicine, Japan), Akira Kobayashi and Masayuki Yamamoto (Tohoku University Medical School, Japan), Jiankun Cui, Joshua Kamins, Shu-ichi Okamoto (Burnham Institute for Medical Research), Masanori Izumi, (Iwate University, Japan), and Takuji Shirasawa (Tokyo Metropolitan Institute of Gerontology, Japan).
This research was supported by grants from the National Institutes of Health.
A link to The Journal of Neurochemistry article can be found at: http://www.blackwell-synergy.com/doi/abs/10.1111/j.1471-4159.2007.05039.x.
A link to the Nature Reviews Neuroscience article can be found here: http://www.nature.com/nrn/journal/v8/n10/full/nrn2229.html.
Monday, September 10, 2007
herbal medicine week
What is Western Herbal Medicine?
Next week is National Herbal Medicine Week. This is the time of year that Western herbalists come out of the woodwork and share their knowledge and love of herbs with the public. Around the country there will be demonstrations, clinic open days and a variety of other events celebrating all things herbal. Just check out the link above for more informations.
Regular listeners of Health Trip will be aware that herbs are one of my passions. Having previously studied herbal medicine for 4 years and later taught at the Southern School of Natural Therapies for 7 of my 15 years in practice, I am a strong believer of the healing powers of these humble plants.
Over the years I am often asked whether I use the same herbs as a traditional Chinese medicine (TCM) practitioner. Though there are a few herbs common to both traditions, the humble legume licorice being the most popular one, the paradigms for diagnosing and prescribing differ. While both are based on treating the individual rather than the disease (the opposite is a common complaint about orthodox medicine) the philosophical frameworks differ - though both spring from an 'energetic' basis. In TCM, complex traditional formulas combining many different plants and sometimes animals or other substances tend to be prescribed, usually in the form of dried herbs, powders or pills. In Western herbal medicine, we often use a smaller number of herbs (and no seahorses or other creatures) in simpler formulas or even single plants. These are commonly dispensed in alcohol extracts, dried herbal teas or tablets. Most herbalists formulate individual liquid prescriptions that are unique to the patient's needs at the time they see the herbalist. These can be altered with each visit, as the patient’s health picture changes with treatment.
Most herbalists (from all traditions) back up each treatment with suggestions of foods and lifestyle changes that will assist the recovery process.
What can I expect to happen the first time I see a herbalist?
Though we all differ to some extent in the way we practice – you should expect a qualified Western herbalist to not just ask you about your current health condition(s) but also get a full medical history, including information about your biological family, a review of how each body system is working, your diet, lifestyle and any environmental or professional hazards. With so much information to collect – a first visit will usually take at least 1 hour. You will usually come away with herbs in some form, sometimes other remedies such as vitamins. suggestions about food and other aspects of your life. Most herbalists would expect to see you for another, often shorter, appointment 1-4 weeks later.
Can I use herbs myself at home?
While it is always a good idea to consult a professional herbalist about any serious or chronic health conditions, you will find many herbs in your pantry or garden that can be easily used at home.
Some good examples I’ve talked about on Health Trip include the recent shows on cinnamon and ginger
How to find a herbalist in your area
Like finding any reliable health professional, word of mouth is a good place to start. It is important to find someone with adequate education. Having a string of initials after their name doesn’t always mean they have had more training (these might be a series of short courses and association memberships) where as a single diploma or bachelor of applied science (or ND – naturopathic diploma, which predates this) often signifies a 4 year full time course of study. There are many professional associations that herbalists may join in Australia – the NHAA being the only one dedicated to herbal medicine, while many herbalists are also naturopaths (an umbrella term covering many modalities) and belong to organizations such as ANTA or ATMS. All 3 associations guarantee a minimum level of education – which also includes medical health sciences and ongoing professional development.
Ideally it is useful to see an experienced practitioner, someone with at least 5 years of clinical experience. However a recently graduated practitioner should have a lower fee, though a well experienced clinician may diagnose and treat more accurately which could be quicker and cheaper overall.
Most herbalists are happy to answer a few quick questions about their qualifications and experience, if you are looking for a practitioner. It may assist you to know about their qualifications (or length of course, full or part time – if you don’t know anything about the institutions), how long they have been in practice, whether they have treated people with your health condition before, how frequently they expect you to consult them and the costs involved. However, don’t expect them to give you a mini consultation over the phone!
For further information about Herbal Medicine week or to find a herbalist in your area - check out the NHAA website or call (02) 8765 0071.
Next week is National Herbal Medicine Week. This is the time of year that Western herbalists come out of the woodwork and share their knowledge and love of herbs with the public. Around the country there will be demonstrations, clinic open days and a variety of other events celebrating all things herbal. Just check out the link above for more informations.
Regular listeners of Health Trip will be aware that herbs are one of my passions. Having previously studied herbal medicine for 4 years and later taught at the Southern School of Natural Therapies for 7 of my 15 years in practice, I am a strong believer of the healing powers of these humble plants.
Over the years I am often asked whether I use the same herbs as a traditional Chinese medicine (TCM) practitioner. Though there are a few herbs common to both traditions, the humble legume licorice being the most popular one, the paradigms for diagnosing and prescribing differ. While both are based on treating the individual rather than the disease (the opposite is a common complaint about orthodox medicine) the philosophical frameworks differ - though both spring from an 'energetic' basis. In TCM, complex traditional formulas combining many different plants and sometimes animals or other substances tend to be prescribed, usually in the form of dried herbs, powders or pills. In Western herbal medicine, we often use a smaller number of herbs (and no seahorses or other creatures) in simpler formulas or even single plants. These are commonly dispensed in alcohol extracts, dried herbal teas or tablets. Most herbalists formulate individual liquid prescriptions that are unique to the patient's needs at the time they see the herbalist. These can be altered with each visit, as the patient’s health picture changes with treatment.
Most herbalists (from all traditions) back up each treatment with suggestions of foods and lifestyle changes that will assist the recovery process.
What can I expect to happen the first time I see a herbalist?
Though we all differ to some extent in the way we practice – you should expect a qualified Western herbalist to not just ask you about your current health condition(s) but also get a full medical history, including information about your biological family, a review of how each body system is working, your diet, lifestyle and any environmental or professional hazards. With so much information to collect – a first visit will usually take at least 1 hour. You will usually come away with herbs in some form, sometimes other remedies such as vitamins. suggestions about food and other aspects of your life. Most herbalists would expect to see you for another, often shorter, appointment 1-4 weeks later.
Can I use herbs myself at home?
While it is always a good idea to consult a professional herbalist about any serious or chronic health conditions, you will find many herbs in your pantry or garden that can be easily used at home.
Some good examples I’ve talked about on Health Trip include the recent shows on cinnamon and ginger
How to find a herbalist in your area
Like finding any reliable health professional, word of mouth is a good place to start. It is important to find someone with adequate education. Having a string of initials after their name doesn’t always mean they have had more training (these might be a series of short courses and association memberships) where as a single diploma or bachelor of applied science (or ND – naturopathic diploma, which predates this) often signifies a 4 year full time course of study. There are many professional associations that herbalists may join in Australia – the NHAA being the only one dedicated to herbal medicine, while many herbalists are also naturopaths (an umbrella term covering many modalities) and belong to organizations such as ANTA or ATMS. All 3 associations guarantee a minimum level of education – which also includes medical health sciences and ongoing professional development.
Ideally it is useful to see an experienced practitioner, someone with at least 5 years of clinical experience. However a recently graduated practitioner should have a lower fee, though a well experienced clinician may diagnose and treat more accurately which could be quicker and cheaper overall.
Most herbalists are happy to answer a few quick questions about their qualifications and experience, if you are looking for a practitioner. It may assist you to know about their qualifications (or length of course, full or part time – if you don’t know anything about the institutions), how long they have been in practice, whether they have treated people with your health condition before, how frequently they expect you to consult them and the costs involved. However, don’t expect them to give you a mini consultation over the phone!
For further information about Herbal Medicine week or to find a herbalist in your area - check out the NHAA website or call (02) 8765 0071.
Monday, August 27, 2007
cinnamon
Cinnamon and its close relative cassia (sometimes sold interchangeably, the thin layered quill is true cinnamon while the thicker bark is usually cassia) were once one of the stars on the spice route. Beyond its use as a culinary herb, the Egyptians used it in embalming and the Romans often burnt cinnamon on funeral pyres. Other than masking malodours this may be hinting to its antiseptic qualities.
Like ginger, cinnamon is considered to be generally warming to most internal organs – such as the lungs, digestion and uterus. Since medieval times there are accounts of using cinnamon for respiratory problems, something that many modern herbalists do today. While it is both antimicrobial and warming to the lungs, combined with another home remedy herb – thyme, these are both good weapons against the current round of nasty respiratory infections.
Adding a cinnamon quill to a herbal tea may ease the symptoms of irritable bowel. It is also useful for diarrhoea. This would go well with another popular carminative (eases GIT spasms) chamomile. Due to its bug fighting activity, cinnamon may be of use when these symptoms are a result of an infection in the stomach or bowel.
In 2003 some exciting new research found a modern role for cassia – in the treatment of type 2 diabetes. In this double blind, placebo controlled trial it not only reduced blood glucose levels but also other circulatory related markers that may herald diabetes such as triglycerides, LDL and total cholesterol. A 3 month study in adolescents with type 1 diabetes saw no significant change in blood sugar levels, however it should be noted that the lowest dose of cinnamon was used.
Other uses for cinnamon include treating urinary tract infections (it may reduce e. coli levels) and in toothpaste (also for the antimicrobial action).
Of course you can always just add a stick or two to the teapot and drink it, or grind up some bark to put on top of your porridge, in apple muffins or in a decadent hot chocolate. Who knows – a sprinkle or two of cinnamon a day may keep the gastroenterologist, endocrinologist and cardiologist away!
Like ginger, cinnamon is considered to be generally warming to most internal organs – such as the lungs, digestion and uterus. Since medieval times there are accounts of using cinnamon for respiratory problems, something that many modern herbalists do today. While it is both antimicrobial and warming to the lungs, combined with another home remedy herb – thyme, these are both good weapons against the current round of nasty respiratory infections.
Adding a cinnamon quill to a herbal tea may ease the symptoms of irritable bowel. It is also useful for diarrhoea. This would go well with another popular carminative (eases GIT spasms) chamomile. Due to its bug fighting activity, cinnamon may be of use when these symptoms are a result of an infection in the stomach or bowel.
In 2003 some exciting new research found a modern role for cassia – in the treatment of type 2 diabetes. In this double blind, placebo controlled trial it not only reduced blood glucose levels but also other circulatory related markers that may herald diabetes such as triglycerides, LDL and total cholesterol. A 3 month study in adolescents with type 1 diabetes saw no significant change in blood sugar levels, however it should be noted that the lowest dose of cinnamon was used.
Other uses for cinnamon include treating urinary tract infections (it may reduce e. coli levels) and in toothpaste (also for the antimicrobial action).
Of course you can always just add a stick or two to the teapot and drink it, or grind up some bark to put on top of your porridge, in apple muffins or in a decadent hot chocolate. Who knows – a sprinkle or two of cinnamon a day may keep the gastroenterologist, endocrinologist and cardiologist away!
Monday, July 30, 2007
ginger
If I were only allowed to take one herb on a desert island it would be a toss up between garlic and ginger. But with the current voluminous research on the humble rhizome, ginger would probably come tops in its versatility as both a medicine and a culinary staple.
As an ancient medicine in both China and India, ginger was hailed primarily as a heating herb – bringing warmth to ‘cool’ conditions of the lungs and stomach. There is documented proof of its spread to the West, at least 2000 years ago, in the Roman Empire. Later it became the darling of the spice trade.
As a modern herbalist, like the ancients before me, I have always loved the slow warmth that ginger brings to the body. Different to chilli, with its searing heat that causes a sweat and cools us down, ginger is the perfect winter spice. It has an affinity to warm the internal organs – such as the lungs, digestion and uterus.
Here are some reasons why you should keep some fresh ginger on hand (for tea) or as tablets or capsules (for an easy to take medicine)
Anti-nausea: Ginger is a powerful anti-emetic, what’s more it is considered to be safe and effective in treating nausea in pregnancy. It works well for motion sickness and has been used in post-operative and chemotherapy induced nausea. It is worth packing some ginger tablets for your next boating trip.
A strong cup of ginger tea has been known to help the general queasy and biliousness that results from drinking too much alcohol.
Bloating: Ginger can ease bloating and flatulence – either as a tea or tablet.
Coughs: In India a spoonful of ginger mixed with honey is still a favourite remedy for a cough.
Pain: Ginger has been found to be both a COX-1 and COX-2 inhibiter. Basically this means it is, amongst other things, antiinflammatory and an effective painkiller – without the negative side effects of the pharmaceutical drugs that achieve this (such as Vioxx). Before the scientific validation, ginger has long been used as a remedy for rheumatism and arthritis. Taking 2 ginger tablets is also a fast and effective treatment for period pain. Topically, in conjunction with a caster oil pack – it is traditionally used to treat adhesions such as in endometriosis and other causes of period pain. In Bali, the locals use ginger topically – placing a slice of the fresh rhizome on the forehead for headaches.
Cancer: More recent research suggests that ginger could be a key in preventing colon cancer. It is also being investigated in the treatment of ovarian cancer.
Ginger is considered safe to have in food but as a medicine (tablet, capsule, tincture, fluid extract) high doses it is theoretically problematic for people with bleeding disorders (it can slow down clotting activity), especially those on anti-clotting drugs like warfarin.
Other theoretical considerations can be viewed at medline.
Using fresh ginger
Look for plump, fresh roots where the flesh hasn’t dried out.
For tea: grate 1 tsp of ginger per cup of water. Simmer on the stove for about 10 minutes, as a root this is more effective than just steeping in a teapot. Strain and add a little honey as straight ginger can be very acrid to drink.
In food: fresh ginger is delicious in stir fries, curries, steamed fish, in soups with orange vegetables. It is a favourite in many sweet foods, such as gingerbread – however the sugar, fat and flour content tends to counteract the benefits. Good quality, naturally fermented ginger beer that hasn’t been over sweetened, can be useful for the early stages of nausea or indigestion.
Monday, June 04, 2007
Realm of the senses - sound
Some people have an incredible fascination with earwax!
Everything you have ever wanted to know about wax on Wikipedia.
The ears are designed to be self-cleaning and more problems arise from trying to deal with the wax inappropriately (including adverse reactions from GP’s syringing the ear), than build up of the wax itself. To encourage the movement of wax outwards, chew. Just moving your jaw does the job. Trying to dredge out wax using a cotton bud and other instruments often impacts the wax deeper into the canal and worsens the problem. It can also cause more serious injuries.
Earwax likely plays a protective role in the ear, including a first line of defence against bacterial infections.
I have been sceptical about ear candles since I first saw them. Other than playing with an exposed naked flame and hot wax, there are increasing reports of other negative reactions from using them. There is serious doubt that the residue on wax found in the candle after use is actually from the ear. An interesting pseudo-scientific experiment debunking ear candling. explains why.
The naturopathic solution: Avoid the temptation to poke or prod, other than gently washing the outermost part of the ear. Try a diet low in dairy, fat, sugar and flour, which may help in cases of excess ear wax. Chew your food more. Use celery or other raw vegetables, rather than gum, for extra chewing.
Tinnitus is a very annoying and potentially permanent ringing in the ears. Other noises and sensations can be experienced such as whooshing, clicking, humming and high pitched sounds. The cause is often described as “a malfunction of the auditory system”, but essentially it is a symptom with a multitude of causes and factors.
Tinnitus is a common side effect to some types of chemotherapy and other medicines, including aspirin. It can also be caused by exposure to loud noises, so use appropriate ear protection at loud concerts.
The Australian Tinnitus Association (NSW) has some good resources, including some examples of the noises themselves (imagine hearing them on a constant loop, 24 hours a day).
I have found osteopathy, especially cranial osteopathy, to be useful in reducing tinnitus. Likewise ginkgo to increase circulation. There is some evidence that B12 can be useful. Most importantly, stress management is key to living with this condition.
Will listening to an MP3 player make you go deaf? It depends on how loud, how long and how often.
…and a bit extra on all things pertaining to the ears
Ear infections
Particularly in childhood, these common infections are well treated naturopathically. A strict no dairy diet, with little or no sugar and flour is the first place to start. Remember to top up calcium intake with sardines and salmon (tinned, eating the bones), nuts and seeds, tahini, hummos, figs and beans. If caught early enough, long term diet change alone can often prevent regular ear infections. Also increase vitamin C, consider using a supplement/tincture of echinacea and thyme and gargle with salty water at the first sign of an ear infection.
Lastly, cherish your ears. Treat them to regular doses of silence. Spend some time really listening, not just hearing, each day.
Everything you have ever wanted to know about wax on Wikipedia.
The ears are designed to be self-cleaning and more problems arise from trying to deal with the wax inappropriately (including adverse reactions from GP’s syringing the ear), than build up of the wax itself. To encourage the movement of wax outwards, chew. Just moving your jaw does the job. Trying to dredge out wax using a cotton bud and other instruments often impacts the wax deeper into the canal and worsens the problem. It can also cause more serious injuries.
Earwax likely plays a protective role in the ear, including a first line of defence against bacterial infections.
I have been sceptical about ear candles since I first saw them. Other than playing with an exposed naked flame and hot wax, there are increasing reports of other negative reactions from using them. There is serious doubt that the residue on wax found in the candle after use is actually from the ear. An interesting pseudo-scientific experiment debunking ear candling. explains why.
The naturopathic solution: Avoid the temptation to poke or prod, other than gently washing the outermost part of the ear. Try a diet low in dairy, fat, sugar and flour, which may help in cases of excess ear wax. Chew your food more. Use celery or other raw vegetables, rather than gum, for extra chewing.
Tinnitus is a very annoying and potentially permanent ringing in the ears. Other noises and sensations can be experienced such as whooshing, clicking, humming and high pitched sounds. The cause is often described as “a malfunction of the auditory system”, but essentially it is a symptom with a multitude of causes and factors.
Tinnitus is a common side effect to some types of chemotherapy and other medicines, including aspirin. It can also be caused by exposure to loud noises, so use appropriate ear protection at loud concerts.
The Australian Tinnitus Association (NSW) has some good resources, including some examples of the noises themselves (imagine hearing them on a constant loop, 24 hours a day).
I have found osteopathy, especially cranial osteopathy, to be useful in reducing tinnitus. Likewise ginkgo to increase circulation. There is some evidence that B12 can be useful. Most importantly, stress management is key to living with this condition.
Will listening to an MP3 player make you go deaf? It depends on how loud, how long and how often.
…and a bit extra on all things pertaining to the ears
Ear infections
Particularly in childhood, these common infections are well treated naturopathically. A strict no dairy diet, with little or no sugar and flour is the first place to start. Remember to top up calcium intake with sardines and salmon (tinned, eating the bones), nuts and seeds, tahini, hummos, figs and beans. If caught early enough, long term diet change alone can often prevent regular ear infections. Also increase vitamin C, consider using a supplement/tincture of echinacea and thyme and gargle with salty water at the first sign of an ear infection.
Lastly, cherish your ears. Treat them to regular doses of silence. Spend some time really listening, not just hearing, each day.
ginseng for cancer
Some promising evidence that ginseng decreases the fatigue associated with cancer and the side effects of orthodox cancer treatments.
Ginseng 'reduces cancer fatigue'
The Chinese herb ginseng could give exhausted cancer patients a physical and emotional boost, research suggests.
A US team at Rochester's Mayo Clinic found daily doses improved energy levels and emotional well-being, in a study of 282 patients.
They say that as studies show over half of cancer patients experience crippling fatigue, adding ginseng to cancer therapies is worth exploring.
Cancer experts urged caution until more work was carried out.
The work was presented to the American Society of Clinical Oncology.
Stress effects
Cancer fatigue is the most common side effect of cancer treatment and, according to Cancer Research UK, affects up to 90% of cancer patients.
Many people with cancer say it is the most disruptive side-effect of all, rendering them so tired they are unable to perform everyday tasks.
Of the evidence currently available, exercise and support seem to be most effective at tackling tiredness in cancer patients
Josephine Querido, Cancer Research UK
Ginseng has already been hailed as a remedy against colds and diabetes.
Scientists believe it works by acting as an "adaptogen" - a substance that helps the body overcome stress effects.
Since cancer patients can face high levels of stress, both physical and psychological, the Mayo team decided to test whether ginseng would be of benefit.
They enrolled 282 cancer patients and divided them at random into four groups - a control group, who received their normal cancer treatment and a dummy drug, plus three treatment groups who received one of three daily doses of ginseng (750mg, 1,000mg or 2,000mg) alongside their usual therapy.
After eight weeks, they surveyed the patients.
Marked improvements
The group given the dummy drug reported no improvement, but the patients who had been taking the ginseng reported improvements in overall energy levels and experienced less fatigue-affected activity.
The ginseng groups said they felt better mentally, physically, spiritually and emotionally.
The improvements appeared to be dose related, with those on the highest dose reporting the greatest gains.
But the scientists stressed it would be premature to recommend ginseng supplements to cancer patients.
Lead researcher Dr Debra Barton explained: "Whilst the results were promising, we have more research to conduct."
Her team now plans to look at what dose is most appropriate.
Dr Barton said there were many different formulations of ginseng available on the market and that all might not work identically.
Josephine Querido, of Cancer Research UK, said: "It's too early to say whether using ginseng will help reduce tiredness in people with cancer. Further work may shed more light on this.
"Of the evidence currently available, exercise and support seem to be most effective at tackling tiredness in cancer patients."
She added: "If you're considering using complementary therapies, such as herbal supplements, you should always discuss this with your GP."
Ginseng 'reduces cancer fatigue'
The Chinese herb ginseng could give exhausted cancer patients a physical and emotional boost, research suggests.
A US team at Rochester's Mayo Clinic found daily doses improved energy levels and emotional well-being, in a study of 282 patients.
They say that as studies show over half of cancer patients experience crippling fatigue, adding ginseng to cancer therapies is worth exploring.
Cancer experts urged caution until more work was carried out.
The work was presented to the American Society of Clinical Oncology.
Stress effects
Cancer fatigue is the most common side effect of cancer treatment and, according to Cancer Research UK, affects up to 90% of cancer patients.
Many people with cancer say it is the most disruptive side-effect of all, rendering them so tired they are unable to perform everyday tasks.
Of the evidence currently available, exercise and support seem to be most effective at tackling tiredness in cancer patients
Josephine Querido, Cancer Research UK
Ginseng has already been hailed as a remedy against colds and diabetes.
Scientists believe it works by acting as an "adaptogen" - a substance that helps the body overcome stress effects.
Since cancer patients can face high levels of stress, both physical and psychological, the Mayo team decided to test whether ginseng would be of benefit.
They enrolled 282 cancer patients and divided them at random into four groups - a control group, who received their normal cancer treatment and a dummy drug, plus three treatment groups who received one of three daily doses of ginseng (750mg, 1,000mg or 2,000mg) alongside their usual therapy.
After eight weeks, they surveyed the patients.
Marked improvements
The group given the dummy drug reported no improvement, but the patients who had been taking the ginseng reported improvements in overall energy levels and experienced less fatigue-affected activity.
The ginseng groups said they felt better mentally, physically, spiritually and emotionally.
The improvements appeared to be dose related, with those on the highest dose reporting the greatest gains.
But the scientists stressed it would be premature to recommend ginseng supplements to cancer patients.
Lead researcher Dr Debra Barton explained: "Whilst the results were promising, we have more research to conduct."
Her team now plans to look at what dose is most appropriate.
Dr Barton said there were many different formulations of ginseng available on the market and that all might not work identically.
Josephine Querido, of Cancer Research UK, said: "It's too early to say whether using ginseng will help reduce tiredness in people with cancer. Further work may shed more light on this.
"Of the evidence currently available, exercise and support seem to be most effective at tackling tiredness in cancer patients."
She added: "If you're considering using complementary therapies, such as herbal supplements, you should always discuss this with your GP."
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