Tips To Stress Less

Think you'd win a most-stressed competition? Than read on ...

Ninety percent - that's how many of us say we experience regular hits of stress.  Worse still, 43 percent of Australians aren't just slightly stressed, they are very stressed. If you believe the statistics, it means that nine out of 10 Australians could benefit from a good de-stressing.

Reducing your stress levels means you feel healthier, have more energy and will lead a happier life.  So, how do you make the change to move towards a brighter stress free future?

The first step is to make your health a priority.  Start by making a list and identifying the stresses that you can control and those that you can't.  Than, next to these, try to think about both a long and a short term solution.  Remember, there are going to be elements in your life that you may not be able to change, but you can manage them better.  The bottom line is, if you can't control it, manage it, but stop worrying about it!

If you have been through a major stressful time in your life, your body has taken a beating and is potentially at risk of more challenging health conditions.  This is why bringing in a little extra support from mother nature with herbs and nutritional support to nourish and nurture your adrenals and central nervous system can be helpful.

there are many herbs that restore wellness to a tired, depleted system.  However among some of my favorites are beautiful nurturing herbs like Passiflora incarnata  and Withania somnifera.  These can really provide much needed healing and support to a overtired, warn out, fragile system.  This is why a personalised herbal tonic can be one of the best places to start since it will give you that all important instantaneous lift to get you started.

Remember, things go wrong for all of us, whether or not and even how upset we get as a result depends largely on the way we think. Often you can't change other people or our life circumstances, but we can change the way we perceive them, and avoid upsetting ourselves unnecessarily.

Do some exercise - especially walking.  Physical exercise is one of the best and easiest ways to reduce tension and biochemical changes that are brought about by stress.  Most importantly, make a conscious effort to balance work and play. Engage in fun activities, including leisure, social activities, sports and interests. It's a simple, yet effective, way to lift your mood and diffuse the effects of stress.

Narelle Stegehuis, CEO of Mass Attack and Bumpfertility is a practicing naturopath with over 30,000 hrs of in-clinic experience. Specializing in the natural treatment of women's hormonal imbalances, she has a trained eye for hormonal weight gain. Uniquely, for patient convenience, her programs are offered via the internet. She is both an accomplished writer and recipient of the Australian Naturopathic Excellence Award. To find out if your hormones are causing your symptoms, visit http://www.massattack.com.au

Lose Weight For Your Wedding Day

Planning on getting married in the months to come ... this latest feature article in "Studio Bride" is well worth a read.

Featured in this seasons "Studio Brides" click here to read full article.

Health business finds online success

Many Australian businesses are turning to the internet to drive business, utilising the web as a promotional tool. In the case of Melbourne-based naturopathy clinic Mass Attack, the business was turned into a fully integrated online operation.

Narelle Stegehuis established Mass Attack in 1999, initially as a ‘shop-front’naturopathic clinic that specialised in hormonal imbalance and weight loss.

She soon found the business was booming and demand was overwhelming, so she turned to the web to make the business “more affordable and accessible to all women.”

“ Women started flying across Australia to access my service, which was pretty crazy, so I launched my program online at www.massattack.com.au.”

Finding success both online and off, Mass Attack is now a booming enterprise and has recently launched an offshoot business Bump Fertility. To read article as published in Dynamic Buisness click here

How To Be The Woman You Want To Be

The reality of motherhood is that life after a baby means that you really don't have much time. Without spending time on yourself after a while your health, motivation & confidence can dwindle away leaving you powerless.

Many chronic illnesses in mothers go untreated, because symptoms are mistaken for common complaints of sleep-deprivation or tiredness. “Well, you’re a mum” can answer for a lot of problems, but sometimes there is more to the story.

If in 2008 you felt exhausted, depressed with debilitating fatigue, experienced hair loss, and had trouble concentrating you could be suffering from hormonal imbalance. So if you can relate to feeling this way, adopting a simple approach of just eating better & exercising more is not going to be your ‘magic feel better pill’.

To read full article as featured in 'Parenting Australia" click here

Healthy Thoughts ...

Spend 60 seconds looking around the room and take note of everything that’s red. Any shade of red will do. Crimson. Fire-engine red. Burgundy. Maroon. Even hot pink.
Commit as many red things to memory as possible. Don’t over-think the process, or try to figure out the point of the exercise. Don’t write anything down, and use whatever memory or recall method you feel will give you the best result.
Now close your eyes. Wait a minute or two.

Then, with your eyes still closed, try to recite a list of everything in the room that’s colored ... brown.

Open your eyes, and you’ll instantly see what you hadn’t before: all things brown. As Lifehack reports:

“It’s amazing what becomes apparent when you look at the same thing (room, relationship, career, business, opportunity, person, health) with a totally different focus. What was once invisible becomes immediately apparent. Obvious even.
This brief activity (looking for red) is a simple yet effective one. When you have a narrow focus, you don’t see the entirety of what’s there. The potential. The gifts. The joy. The fun. The good. The opportunity. When you look for bad, you’ll find it. When you expect rejection, you’ll find that too. If you’re constantly searching for problems, you’ll never see the solutions.”

Sources:

Lifehack March 11, 2010

Spring Detox time!

As the weather starts to warm up and the cherry blossom starts to appear (although I have noticed some sneaky ones in bloom already!), our thoughts turn to summer and how on earth we will squeeze into those dreaded bathers. Now is the perfect time to focus on your health to get you looking and feeling fit for summer. It’s a beautiful time of year so make the most of it and enjoy yourself!

The main player: When most of us think Detox, we think of the liver. This is one of our most important organs as most things we consume will pass through the liver for processing. The excesses of modern living can put a strain on the body as a whole so it’s no surprise that liver function can be compromised with the ongoing work load that it has.

Symptoms of a compromised liver include:

• Menstrual irregularities: due to an oestrogen dominant environment that the liver can’t process efficiently. Oestrogen dominance is seen in conditions such as PMS, Fibroids and Endometriosis
• Weight gain: due to hormonal imbalance and sub-optimal digestion
• Fatigue
• Headaches
• Irritability
• Muscle aches and pains
• Digestive upsets
• Nausea
• Reduced or non existent morning appetite
• Poor sleep
  

Following are some easy Spring Detox tips to give your liver a helping hand and to get you on the road to good health:

• Spring clean your fridge and cupboards. Eliminate refined carbs and processed foods containing trans fats, additives and preservatives. Apart from having the potential to be toxic to the system, these foods can really disrupt digestion
• Eat more raw, fresh foods including fruit and vegetables, wholegrains, beans, legumes
  Include moderate exercise 3-4 times a week
• Drink at least 6-8 glasses of water per day. I know you probably hear this all the time but this is a reflection of how important it is. Our bodies are 2/3 water and it is essential to many body processes. Not only will it help you remain hydrated, it will also help eliminate toxins
• Start your day with the juice of ½ lemon in warm water. This is a fantastic way to cleanse your system and will get your day off to a fresh start
• Increase your intake of bitter foods – endive, chicory, silverbeet, radicchio, outer leaves of cos lettuce, dandelion root, and grapefruit. These foods stimulate the liver by increasing bile flow, which will assist in removing those substances that your liver breaks down.
• Limit chicken and meat intake to 1-2 times per week. Synthetic hormones used to farm these animals can interfere with our own hormonal system, adding to an already oestrogen dominant environment and contributing to weight gain and menstrual irregularities
• Have a break from wheat and dairy to give your digestive system a much needed break
• Ensure you are getting adequate amounts of fibre in your diet to assist regular bowel function. This will help bind toxins and hormones to get them ready for elimination
• Limit alcohol consumption. In order to prevent liver damage, it is recommended to have no more than 2 standard drinks a day. 2-4 drinks per day are thought to be a hazard and 4+ drinks per day are thought to be harmful.[1] If weight loss is a priority, the extra calories alcohol provides should be further reduced to a maximum of 3-5 drinks per week
• Reduce your coffee intake. Try herbal tea instead
• Reduce your exposure environmental toxins where possible. Buy green/environmentally friendly cleaning and beauty products, reduce exposure to pesticides and plastics (glad wrap, plastic drinking bottles, plastic food containers)
• Put some fresh flowers in the house or office to remind you of the new beginning that Spring brings and work towards turning over a new leaf

* It’s important to mention that a “healing crisis” may occur when beginning a Detox. This happens when you start to feel worse before feeling better and symptoms such as headaches, lethargy, digestive upsets and moodiness are not uncommon. This is a normal reaction to change and usually passes within a few days. Please also keep in mind that it is important to contact your health care practitioner before commencing a specific Detox program to make sure it is well suited to your needs.

The road to Bikiniville may not be a constant downhill slope but by adopting some healthy, positive changes today, you can start to get your body geared up for the summer months ahead. With the warmer weather fast approaching, now is the time to take control of your health and show yourself you can do it. You’ll be sparkling, inside and out!

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 384

Cholesterol: the good, the bad and the ugly

There’s been much talk of cholesterol in recent years with regards to different types, where it comes from and what are the best ways of lowering it? Conflicting information has left most of us a little confused in knowing what we should be doing in order to address this common health concern.

Cholesterol is an integral component of every cell and plays a vital role in hormone production, digestion and brain & nerve function. It travels through the blood stream attached to carrier proteins called lipoproteins. LDLs (low density lipoproteins) are the major carriers of cholesterol and as they encourage cholesterol deposits in the arteries, they are known as “bad cholesterol”. HDLs (high density lipoproteins) carry unneeded cholesterol from the cells back to the liver to be broken down for elimination and this is known as “good cholesterol”[1].

Confusion about cholesterol exists because many people don't understand there is a difference between blood cholesterol and dietary cholesterol. Blood cholesterol is the cholesterol that circulates in your blood. About 80 per cent is produced by your liver. Dietary cholesterol is found in foods from animal sources such as meat, fish, poultry, eggs and dairy products. Only about 20 per cent of the cholesterol in your blood comes from eating foods that contain it.

A high blood cholesterol level, especially high LDL, is a major risk factor of heart disease. If you have high blood cholesterol or have a history of heart disease in your family, reducing your cholesterol to a healthy level is important for long-term good health.

What causes high cholesterol levels?

Dietary cholesterol is often blamed for high cholesterol levels, but for most people, cholesterol from foods has little effect on blood cholesterol levels. Other contributing factors to consider are:

• Genetics: influences how fast LDL is made and removed from the blood.
• Weight: excess weight may increase LDL levels. Weight loss especially helps to lower LDL & triglycerides and raise HDL levels. If you have tried to lose weight in the past with no success, you may have an underlying hormonal imbalance that needs to be addressed.
• Exercise: regular physical activity may lower triglycerides and raise HDL.
• Age & gender: before menopause, women usually have lower total cholesterol levels than men of the same age. This reverses after about age 50.
• Alcohol use: moderate (1-2 drinks daily) alcohol intake increases HDL cholesterol but does not lower LDL cholesterol. Drinking too much alcohol can damage the liver and heart muscle, may contribute to high blood pressure and raise triglyceride levels.
• Stress: stress can raise blood cholesterol levels over the long term. One way it may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating sweet and fatty foods or by having a comforting bottle of red.
• Insulin resistance: seen in conditions such as PCOS and diabetes is closely linked to high cholesterol levels, weight gain and obesity.

Treatment strategies

Statin drugs have been the drug of choice to treat elevated cholesterol levels but these potent drugs have serious side effects that need to be taken into consideration. Statins have a demonstrated ability to lower Coenzyme Q10 (CoQ10), which leads to fatigue, muscle weakness, soreness and cardiac weakness. When you treat high cholesterol with a drug you are in no way, shape or form treating the cause and it should come as no surprise that artificial drugs can cause serious side effects.

Following are some natural strategies to implement:

Dietary control: dairy products, meat and eggs all contain cholesterol but avoiding these foods could prevent you from getting some important nutrients such as calcium, protein, iron, zinc or B vitamins. Choose lower-fat dairy products such as buttermilk or skim milk. Enjoy fish more often, choose lean cuts of meat, have poultry without skin and limit serving sizes to about the size of your palm.

Normalize insulin levels: by eliminating sugar and processed grains, which will also normalize weight, increase your energy and lower blood pressure and triglycerides.

Increase fiber: helps eliminate excess cholesterol - include whole grain breads and cereals, fruits & vegetables and include more meat alternatives such as beans, peas, lentils andtofu.

Reduce saturated and trans fats: found in meat, egg yolks, dairy products made from whole milk and foods that contain hydrogenated fat, including palm or coconut oils, margarine, fries, doughnuts, fried chicken and fish, crackers, chips, cookies and bakery products.

Increase cholesterol lowering fats: monounsaturated fats are found mostly in canola, olive and peanut oils, nuts (especially almonds and walnuts) and seeds. Polyunsaturated fats are found in oils made from sunflowers, safflowers, corn, soybeans, nuts, flaxseed and sesame seeds. Good quality fish oil can also help regulate cholesterol levels

Policosanol: a supplement containing sugar cane wax has been found to significantly lower cholesterol.

Chromium: lowers total cholesterol, improves HDL to LDL ratio, and stabilizes blood sugar levels to reduce cravings & mood swings.

Reduce caffeine intake: coffee can elevate blood cholesterol levels, more than doubling the risk of heart disease[2] and puts undue strain on the adrenal system.

Exercise regularly

The bottom line is you need to take charge of your cholesterol, no one can do it for you. The answer is not as simple as “popping a pill”, synthetic, natural or otherwise; diet & lifestyle changes are your first lines of defense – so what are you waiting for!

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

Feeling tired and sluggish?

Our lives are so hectic these days that it really is difficult to find harmonious balance in our daily living. Commitments are many and varied and it seems more often than not, work and family get more of our time than we do. With not nearly enough time in the day to get everything done, we push ourselves to do a million and one things and in the mean time, rarely spare a thought for our own needs. It’s not hard to understand why imbalances occur and the thyroid gland is a main area that is often affected. Weight gain and lethargy are common symptoms of an underactive thyroid but this can just be the tip of the iceberg.

The thyroid gland is a major endocrine gland in the body and is located in the neck, around the same area as the Adams apple. It is a major regulatory gland and is responsible for metabolism, energy and heat production and also communicates with other major hormonal systems in the body. The thyroid, reproductive and nervous systems are closely linked and it is estimated that approximately 10% of the population have a thyroid imbalance diagnosed by abnormal blood test results[1].

Common symptoms seen with an underactive thyroid can include:

• Stubborn weight gain
• Slow metabolic rate
• Continuous fatigue
• Muscle cramps & tremble
• Cold intolerance
• Dry skin
• Hair loss
• Depression
• Mental slowness
• Menstrual irregularities
• Infertility and miscarriage
• Low blood pressure
• Constipation

Medical causes of hypothyroidism include surgery and radioactive iodine treatment. The lesser known contributing factors of poor thyroid function are closely related to an overstimulated immune system (Hashimoto’s thyroiditis), compromised adrenal function (which also features heavily with weight gain, insulin resistance and nutritional deficiencies) and the effects of stress within the body, called oxidative stress. This initiates the production of free radicals, which has the potential to damage thyroid tissue. As the thyroid tries to compensate for this damaged tissue, it can become inflamed and a goitre may develop. Post partum hypothyroidism is yet another contributing factor, which may be brought on by an immune disorder, traumatic birth or excessive blood loss during labour.

Nutritional deficiencies also contribute to poor thyroid function. Selenium, along with zinc, are necessary to activate thyroid hormone and also important to control oxidative stress. Due to poor farming practices, our soil has become selenium deficient, which affects the level of this mineral in our food[2]. Iodine is the central component of thyroid hormone and a deficiency of this mineral is one of the leading causes of hypothyroidism world wide[3]. Reasons for this are believed to be due to reduced use of iodised salt in food manufacture and from the replacement of iodine containing sanitisers for chlorine based chemicals in the dairy industry[4].

So what can be done to treat an underactive thyroid? A blood test for thyroid function may be necessary to identify the level of imbalance of TSH, T3 and T4 and if autoimmunity is present. This will show up as a positive thyroid antibody reading. Thyroid hormone replacement is a common first line of defence but often exacerbates stubborn weight gain regardless of the amount of exercise undertaken or how healthy one’s diet is. Weight will often increase from eating less and doing more! Even if your levels come back “within normal range” your thyroid may still need support.

Naturally, other factors to consider are:

• Stress reduction: hit the gym, try some deep breathing exercises or join a yoga class. Not only will this support your thyroid, it will also help with weight loss, oxygenation and elimination of toxins
• Reduce oxidative damage: stop smoking, moderate your alcohol intake, eliminate trans and saturated fats from your diet, include moderate exercise
• Herbal treatment: herbs such as Withania, Bladderwrack, Bacopa and Coleus can all be effective in supporting thyroid function
• Avoid yo-yo dieting: this will further slow your metabolism contributing to weight gain. Make sure you eat small but regular meals throughout the day, concentrating on good sources of protein
• Limit goitrogens: these are foods that can interfere with thyroid hormone production and include broccoli, cauliflower, spinach, cabbage, brussel sprouts and soy products. Limit but DON’T eliminate
• Antioxidants: include goji berries, dark skinned berries, fresh fruit and vegetables
  Warming herbs: such as ginger and chilli help the body burn energy for heat production and increases the metabolic rate. Add these to your cooking or grate fresh ginger and drink as a tea
• Selenium: found in foods such as brazil nuts, vegetables, wholegrains, meat and seafood. Selenium is toxic in high doses so if using a supplement, do not exceed a daily dose above 100mcg
• Iodine: good sources include sea salt and seaweed

With thyroid function having a strong link in many areas of general health and well-being, it is important that this area that receives sufficient support and nourishment.

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 4
[2] http://www.usyd.edu.au/su/agric/acpa/people/budi/selenium.htm
[3] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 5
[4] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 6