Home is where the heart is

Old sayings such as “Home is where the heart is” and “Behind every great man is a great woman” came about for good reason. We, dear ladies, are an integral part of many peoples’ lives. We are nurturers, lovers, wives, mothers, chefs, gardeners, chauffers, bankers, nurses, cleaners and many other things to many other people. I hate to say it, but without us, things would start to fall apart.

Which is why we SHOULD ALWAYS LOOK AFTER OUR HEALTH!

Without our health, we simply can’t do what we need to, and we can’t be what we need to be to those around us. This time of year is especially taxing and adequate energy comes in as a top priority for most of us. Why then, is it so easy for our energy to slip through our fingers at those times when we need it most? We either have a half-filled tank or we’re constantly running on empty. Thankfully, the main energy zappers are within our control and if we can make ourselves tired and unwell, we can certainly make ourselves well again. NOW is the time to do something about it by implementing the following tips.

• You are what you eat: energy comes directly from the food we eat so it’s easy to see why a poor diet results in poor energy production. Lifestyle factors (alcohol, tea, coffee, caffeinated soft drinks, drugs, refined carbs) and stress can contribute to nutritional deficiencies that sets you up for part-time exhaustion (and can easily develop into full-time exhaustion).Your MassAttack food tables are developed to provide you with the necessary nutrients to boost your energy levels and sustain good health and well being.
• Skipping girl: mornings rarely leave us with enough time to calmly get organised for the day and it’s often breakfast that is overlooked as we race out the door. I can’t stress enough how important breaky is. The type of breakfast you eat dictates how you will feel throughout the day by establishing how much sugar is in your blood and therefore, how much energy you will have for the day. Aim for a mix of protein and whole grains to release sugar into the bloodstreamslowly.
• The internal drought: just about everything we need our body to do requires water and due to the amount we lose every day (about 2 litres), it is essential that we replenish this loss. Simple dehydration is a major cause of energy depletion so it’s time to drink up. One method used to calculate how much we should drink is 35ml of water per kilo of body weight. You may also notice improvements in migraines, memory, constipation and hypotension
• Stress less: every stress leaves its mark. Adequate magnesium levels, which are essential for energy production, are drastically reduced with prolonged stress and high levels of cortisol can result in adrenal exhaustion, a problematic immune system and escalating digestive disorders. Work on some stress reduction techniques and think about including supportive nutrients such as the B group vitamins, magnesium, fish oil, and vitamin C.
• Sleep tight: it’s impossible to maintain optimal energy without regular, adequate sleep (usually 7-8 hours a night). Sleep supports and rejuvenates the immune system, facilitates the recovery of metabolic processes and gives your nervous system time to recoup.
• Liver me timbers: as food provides the fuel for energy production, the liver and digestive tract make good use of this food to enable our body to utilise the all important nutrients it contains. It’s important to maintain regular bowel motions to allow the body to eliminate waste and continue to absorb nutrients. A sluggish bowel creates a sluggish body so increase your intake of fibre to keep things moving and add some bitter foods to your diet.
• Get moving: exercise stimulates circulation in order to deliver nutrients and oxygen around the body. It also helps eliminate toxins and waste products, stimulates digestion, absorption and metabolism. Include some exercise into your day where you can; go for a walk at lunchtime, take the stairs or do isolated crunches at your desk.

So this Christmas make sure that you take some time to look after yourself – it’s a gift that everyone will benefit from! After all – if the woman of the house is happy, every one is happy!

Christmas madness

Christmas means different things to each of us. For some, it is a time to reflect over the past year while providing an opportunity to relax and unwind with family and loved ones. For others, the marathon shopping trips, the huge preparation involved with Christmas lunch or dinner and perhaps even the mere thought of having to spend an afternoon with the extended family is enough to wish the ordeal over before it has even begun. A little preparation and some added Christmas joy can make a big difference to your Yuletide celebrations.

• Thinking caps on: no-one wants to be wandering aimlessly around the shopping centre trying to think of gifts to buy. I’ve seen Christmas trolley rage and it’s not pretty. To avoid this, sit down with a cuppa and have a think about who you need to buy for and some possible gift ideas. Search the net for online buying options and try to get this area covered as soon as you can. Not only will you save time but this will help reduce those expensive impulse purchases.
• For a good cause: think about donating to a reputable charity. There are so many needy people around the city/country/world that the gift of giving shouldn’t stop at your doorstep. You can give as much as you are able and hold your head high knowing that you have made a meaningful contribution.
• Get into the spirit: and I’m not referring to the left over pudding Brandy either. It’s easy to lose sight of what Christmas means to us individually so take heed of what the angels have to say and promote peace on earth and goodwill towards others. This really shouldn’t be a seasonal thing, rather something you aspire to do everyday.
• Treat yourself: although it’s called the holiday season, it rarely feels like a holiday at times. If you can’t get away for a decent break, make time for yourself to recharge the batteries. You might want to go to the beach or park with a book, catch up with the girls for lunch or go see a movie.
• A helping hand: if you are feeling particularly stressed this time of year, there are some wonderful nutrients that can help support and nourish the nervous system. Essential fatty acids, B group vitamins and magnesium will replenish lost nutrients due to stress and herbs such as Withania, Licorice and Ginseng can improve how the body copes with stress.
• Enjoy the ride: stay active during the Christmas break. Not only will this benefit your weight loss efforts but will also help you to de-stress. Try summer sports such as swimming, tennis or beach volleyball (don’t forget your sunscreen). Christmas isn’t a time for laziness, be consistent with your efforts and start the New Year in a positive way.
• Boozy rouge: hangovers are hard to handle at the best of times and almost impossible during such a busy time of year. Drink responsibly to reduce excess calories and to lighten the load on your liver. You’ll thank yourself the next day.
• Be happy and enjoy yourself: make the most of this time you have and embrace the Christmas spirit. It only comes around once a year so enjoy the sun, smiles and Santa and don’t forget the mistletoe!

Too much of a good thing?

Exercise is an integral part of any healthy living plan. While most of us struggle to find time to fit some form of exercise in to our daily routine, there are others who just can’t exercise enough. It can take on a form of obsessive behaviour, where the compulsion to exercise takes over and there is an internal struggle with guilt and anxiety if a work out doesn’t occur. Moderate exercise has a range of health benefits but the effects of over-exercising are not so well known.

Apart from the strain excessive exercise places on joints, ligaments and bones, the sensitive hormonal system that governs how our body functions can also be adversely affected. This is evident through irregularities in the menstrual cycle that can lead to a complete cessation of ovulation and menstruation, largely due to an oestrogen deficiency. Low levels of oestrogen cause calcium to be leached from bones, reducing bone density and contributing to osteoporosis. Strenuous exercise during menstruation may also contribute to the development of endometriosis, possibly related to a disturbance in the menstrual flow via the Fallopian tubes.

Moderate exercise, on the other hand, has many health benefits including improved cardiovascular health, increased bone density, maintaining a health body weight, preventing obesity and a general reduction in stress. Improvements in the menstrual cycle have been noted with a reduction in the severity of period pain, volume and duration of flow. Cyclic breast pain and tenderness are also less of an issue for women who exercise in moderation.

But what is moderate exercise? This will really depend on the individual and what their exercise goals are. The important factor here is your state of mind regarding exercise. Exercise addicts who simply can’t get through the day not exercising at least once may have deeper psychological issues that need exploring. Others who know they really should go to the gym but all they really want to do is go home and open a bottle of red may just need a little more motivation and will power. Focus on your goals and decide on the best way to achieve them. Over indulgence of anything can have its down side so keep a healthy, balanced attitude to your exercise routine to benefit from the hard work you are putting in.

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 info@massattack.com.au

Our love hate relationship with coffee

As a non coffee drinker, I’m yet to understand what all the fuss is about. Sure, the smell of freshly ground coffee beans is up there with pan fired garlic and Estée Lauder’s Pleasures, but the taste of coffee is never something I’ve enjoyed. Regardless, coffee has become a part of life and has crept into our culture at an alarming rate. Apart from the quick pick me up it provides, most of us are probably unaware of the effects caffeine has on our health.

Caffeine is a stimulant that, in theory, fits in well with our fast paced lives. Providing an instant energy burst, it allows the body to push through those times when we’d really rather not. Wether your poison is a latte, a cup of tea, soft drink or energy drink, the energy burst you experience occurs because of caffeine’s ability to quickly raise blood sugar levels. Just as quickly as these levels rise, so they drop, leaving us feeling tired, hungry, irritable and wanting more. The quickest way to fix this is to have another coffee or to just give in to those all consuming sugar cravings. Not ideal for keeping weight gain and insulin resistance at bay!

The stimulating effects of coffee do not go unnoticed by the adrenal glands. Mood and behavioural changes are spurred on by the release of cortisol, which continues to rise until the effects of caffeine have worn off. Your adrenals can only take so much and can reach a point of over-stimulation, leading to adrenal burnout. This can leave you feeling powerless and out of control. It puts you on a slippery downhill slope to the development of mood changes, ill health & weight gain since it affects so many different areas of your health.

Some other potential effects of caffeine include:

• Insomnia and disruption of sleep patterns
• Tremors, nervousness, restlessness and irritability
• Headaches
• Elevated fatty acid levels in the blood
• Elevation of blood pressure and/or cholesterol levels
• Irregular heartbeats and palpitations
• Increased gastric acid production & aggravation of peptic ulcers
• Increased symptoms of PMS
• Higher risk of a low-birth-weight child
• Increased urinary calcium losses

There is quite a lot of conflicting evidence on the pros and cons of caffeine consumption, but based on what we do know, minimal consumption is the best way to play it safe. As an addictive substance, caffeine can be difficult to give up. Cut your caffeine consumption down slowly to reduce the likelihood of your body going into Detox mode. This can leave you feeling anxious, irritable and fatigued with a blinding headache during the first few days of abstinence. Replace one cup of coffee with herbal tea or decaf until you can go without completely. You’ll no longer be running on empty and will be enjoying a greater level of health as a result.

Odd spots

Gone are the days of believing chocolate was to blame for the acne we experienced as teenagers. Personally, I suspect that the spread of this myth was mum’s way of getting us to eat more fruit. Acne is generally an accepted part of growing up, but it is with increasing frequency that we hear of women in their 30’s and 40’s that are still battling this problem.

Acne itself is caused by a blockage of the sebaceous glands of the skin. When there is an overproduction of sebum, excess oil and dead skin cells clog the pores. During puberty, increased hormone levels cause excess sebum production. This provides an important link in identifying a cause of adult acne. Among the many symptoms associated with hormonal imbalances, acne rears its ugly head in quite a few common conditions. It is estimated that 20-30% of women aged between 20 and 40 suffer from acne due to hormonal imbalances.

Let’s look at Poly Cystic Ovarian Syndrome (PCOS). This condition revolves around an increase in androgens (these are our masculinising hormones), which cause the classic symptoms of erratic/absent ovulation and menstruation, male pattern hair growth, acne and obesity. Looking back quickly to puberty, it’s a little easier to understand why adolescents, especially boys, are affected by acne due to high levels of androgens.

Here are some other examples of hormonal factors that can contribute to acne:

• Excess weight: fat can convert oestrogen into hormones that behave like androgens, promoting acne by increasing the production of sebum.
• Oral Contraceptive Pill: some OCP’s can cause acne by boosting sebum production.
• Stress: studies have shown that women who work in competitive environments under stress can overproduce androgens. Many women juggle jobs, friends, family, financial commitments and many other life stresses which make adrenal glands produce more cortisol hormones, which can set off acne. Also, acne itself can cause stress!
• Insulin resistance: metabolic abnormalities, such as high insulin levels, can also play a role in female adult acne. The harmful effects of high insulin levels include over-stimulation of the ovaries, which can lead to ovarian cyst formation (e.g. polycystic ovaries), menstrual cycles of variable duration, infertility and higher levels of hormones with testosterone-like effects.

Now, I’m not saying this gives you open reign to a full packet of Tim Tams. It is important to think of the influence your hormones are having on your skin if you want to nip those pimples in the chocolate bud. A full hormonal assessment will help you establish where your areas of imbalance lie and what your best treatment options are.

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Plastic, plastic everywhere

While we’re trying to do the right thing and drink the recommended 8 glasses of water a day, we need to spare a thought and decide if what we are doing is causing more harm than good. Firstly, plastic bottles contain chemicals that can leach into the water. The main culprit here is Bisphenol A (BPA), which can produce oestrogen like effects in the body. This chemical disrupts our sensitive endocrine system and can contribute to imbalances that can lead to Fibroids, Endometriosis and PMS and weight gain. BPA has also been linked to insulin resistance and Type 2 Diabetes (check out Environmental Health Perspectives Journal for more information).

To be sure that you are choosing a bottle that does not leach, check the recycling symbol on your bottle. If it is a #2, #4 or #5 your bottle is fine. The type of plastic bottle in which water is usually sold is usually a #1, and is only recommended for one time use.

Another important factor to take into consideration is the effect plastic water bottles have on the environment. A recent survey has revealed that nearly 2/3 of all empty water bottles end up as landfill and over half a million barrels of oil are needed to supply our annual water needs. That’s huge! Add to that the fact that it is estimated Australians will consume 300 million litres of water in 2008 and that’s one big footprint. These figures are staggering so please think twice before you buy bottled water and invest in a non-toxic, reusable water bottle.

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What can you do to help a loved one lose weight?

Perhaps you've already suggested they lose weight, but every time you mention it to them they becomes defensive. So what do you do?

Unless a person has already decided to lose weight and has asked for your support, it’s not going to be easy. No matter how badly you want someone to change their behaviour, the motivation has to come from them. That means, to have a positive influence, you need to tread lightly.

Don’t:

• Pester them. This only makes them become defensive or get angry.


• Patronize them. If they're making an attempt to lose weight, but have the occasional junk food binge, remind them they haven't 'blown it' – and that on the whole, they are doing well.

Do:

• Suggest it's time you both had a routine checkup. Hearing from their GP that their health needs an overhaul can be the kick-start they need.


• Set an example. The idea that food for weight loss is rabbit food is tired and worn out. Encourage them to try new recipes that you love – perhaps start by inviting them to dinner and cooking them healthy meals.


• Have healthy food around the house. This is important if you live with someone who needs to lose weight. Having one rule for them and one rule for you is a no go


• Exercise together. They might respond to coffee and a walk with the dog!


• Try to find out what's contributing to the weight gain. It could be stress, an undetected hormonal condition or depression. Try to help them find solutions.

Helping a loved one to lose weight is a beautiful gift, so GO FOR IT!

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