In the last decade, the consumption of many popular “energy” drinks has soared, raising very valid concerns amoungst health practitioners, researchers, teachers and parents. Why are people turning these drinks which taste like carbonated cough medicine? Because people are fatigued and are craving a “pick me up” (or “wings” as the case may be). Not to worry, clever ads and million-dollar marketing campaigns would have us believe that these fizzy drinks, which pack a powerful punch, are the answer… Right? Wrong!

What is actually in an energy drink?

• Sugar – about 6 teaspoons
• Methylxanthines – including caffeine, about twice as much as a can of coke
• Carbonated water
• Glucuronolactone
• Guarana
• Taurine
• Almost non-existent levels of B vitamins, and stimulating herbs (such as Gingko or Ginseng)

These products are nutrient-poor, and energy-rich – a detrimental combination. Ironically, once metabolised, energy drinks can often result in fatigue and dehydration, which is exactly the opposite of what they are suppose to do. Remember that if the body is dehydrated by as little as 1%, performance is decreased by up to 10%!

Let’s be very clear, energy drinks have NO therapeutic benefit, they are NOT a ‘healthy’ drink, and many ingredients are both understudied and unregulated. Many of the most popular energy drinks contain ingredients you wouldn’t put in your car – so why would you put it in your body?

What’s the latest on these drinks?

Energy drinks have recently made the media, with Australian data revealing that reports of caffeine toxicity (or poisonings) from energy drink consumption are on the rise. Commonly, these drinks caused palpitations, agitation, tremor and gastrointestinal upset; with some reports of serious cardiac or neurological toxicity. Moreover, one of the major concerns of consuming these energy drinks when you’re tired is that it masks the symptoms of fatigue. When we push our bodies in this way, we place dangerous strain on the heart muscle.

There is no place on our supermarket shelves for these drinks, and a special word of warning should go out to children, adolescents, pregnant women, breastfeeding women, those with cardiac arrhythmias, anxiety, sleep difficulties, high blood pressure, and caffeine-sensitivity. There is an abundance of healthy ways to hydrate our bodies, boost energy levels, and enhance vitality without having to resort to energy drinks. The choice is yours!  

References:

Gunja N & Brown J 2012, ‘Energy drinks: health risks and toxicity’ Med J Aust. Jan 16;196(1):46-9.

O’Brien MC, McCoy TP, Rhodes SD, Wagoner A, Wolfson M 2008, ‘Caffeinated cocktails: energy drink consumption, high-risk drinking, and alcohol-related consequences among college students.’ Acad Emerg Med. May;15(5):453-60

How many times have you gone to work feeling exhausted having had a terrible nights sleep? How many times have you “soldiered on” through a busy day at the office with a bad case of hayfever and allergies? How many times have you braved your day at work whilst internally battling feelings of stress, anxiety or depression? If you answered ‘often’ to each of these, then you’re not alone.

“Presenteeism” is the new workplace crisis sweeping its way across Australia. It refers to lost productivity of a ‘present’ employee due to injury or illness. Basically, many employees are feeling “under the weather”, yet still coming to work, thus not being able to work to their full potential. An individual’s health is crucial to their daily performance – both personal and professional.

How does this impact on companies?

Dr Christine Bennett, chief medical officer of BUPA states that, “The prevalence of ‘presenteeism’ is increasing and is now a $25.7 billion problem facing the Australian economy”.  With figures like this bandied around, there’s no question that “workplace wellness” is a big issue, and businesses need to start putting the ‘H’ back in OH&S.

Research undertaken by Medibank Private found that healthy workers are more than THREE TIMES more productive whilst at work! They also take far less sick leave than their less healthy colleagues. For employers, it is no longer good enough to simply attract and employ staff. Businesses must keep their staff happy and healthy for them to maintain company productivity.

What are some causes of ‘presenteeism’?

The most common causes include headaches and migraines, lack of sleep, neck and back pain, stress, anxiety, depression, obesity, smoking, physical inactivity and allergies. Australians are renowned around the world for our solid work ethic, and we work some of the longest hours of any workforce in the world. The evidence suggests that this ethic may not be doing us any good. Moreover, for many people, work itself is a major cause of stress. Nutritional counselling, natural medicines, and lifestyle advice can effectively address and assist many of these common complaints!

So what is the solution?

Both employers and employees should prepare for inevitable situations such as sickness, family concerns, and personal stressors which life so often brings. Honesty, employee flexibility, corporate wellness programs, staff incentives, and stress-management tools are all ways in which presenteeism can be reduced. Some other options to consider may be:

• Instead of biscuits and coffee, disperse bowls of fruit around the office for staff to munch on
• Provide free or discounted gym memberships employees
• Have “wellness consultants” who do one-on-one mini health appraisals for staff
• Set up company sporting teams to build team morale and boost fitness levels
• Organise public speakers to educate staff about healthy lunch options, office exercises to reduce pain
• Implement 10 minute stress management techniques such as meditation, stretches or breathing exercise

References:

Brown HE, Gilson ND, Burton NW, Brown WJ 2011, ‘Does physical activity impact on presenteeism and other indicators of workplace well-being?’ Sports Med. Mar 1;41(3):249-62.

Economic Modelling of the cost of presenteeism in Australia, Econtech 2007, http://www.econtech.com.au/information/Social/Medibank_Presenteeism_FINAL.pdf

MBF, Fact sheet on Absenteeism and Presenteeism http://www.mbf.com.au/Wellness/Articles/absenteeism_presenteeism_fact_sheet.html viewed on 6th August 2011.

What exactly does the tea do?

Although clinical evidence currently scarce, a retrospective trial has shown that raspberry leaf tea has been shown to shorten labour time; with no side effects identified for the women or their babies. Moreover, women who drank raspberry leaf tea in the second and third trimesters were also less likely to undergo a cesarean section, forceps or vacuum birth. As raspberry leaf tea is also considered a ‘nutritive’, meaning it contains a high level of vitamins and minerals, consuming the tea after the baby is born will help enhance the nutritional value of mother’s milk.

Is it safe?

It is listed as a category A with the TGA (Therapeutic Goods Administration) for use during pregnancy, which means that it has been taken by a large number of pregnant women and women of childbearing age without any proven increase in the frequency of malformations or other direct or indirect harmful effects on the fetus having been observed. Recent studies on Raspberry leaf found that there were no reported side effects (Parsons 2000), but anecdotal reports say that Raspberry leaf may cause nausea, increased Braxton Hicks contractions and diarrhoea in some women. All said and done, midwives and herbalists have been safely prescribing Raspberry leaf tea for centuries, and it is always best to take in the third trimester.

How do I take it?

• Begin consumption from 30 weeks, and be sure to avoid in the first trimester.
• Although there are many tablets and tinctures on the market, I recommend tea – 1 teaspoon of leaf per cup, adding the herb after bringing the water to the boil. Let it sit for 10 to 15 minutes, then strain the leaves before drinking.
• As this herb has a high level of tannins, it should be consumed away from iron, calcium and magnesium supplementation; and used in moderation when suffering from constipation.

Always let your health professional/s know that you are planning to consume Raspberry leaf, and discuss dosages with a qualified naturopath or herbalist as this will vary depending on your medical history, stage of pregnancy and form of herb. Happy sipping!

References

Burn JH & Withell ER 1941, ‘A principle in raspberry leaves which relaxes uterine muscle’. The Lancet, July 5, pp. 1-3.

Parsons M 1999, ‘Raspberry leaf. Pregnancy, Birth and Beyond Newsletter’ 1(2) pp. 1-2. http://www.pregnancy.com.au/resources/topics-of-interest/pregnancy/raspberry-leaf.shtml

What are the benefits of Himalayan Rock Salt?

Contrary for popular belief, salt is as essential to the human body as water!  It is necessary for our metabolism, the absorption of water, electrical communication between our cells, and for mineral nutrition. The problem is that most people use large quantities of REFINED table salt (which only contains Sodium and Chloride, as well as some nasty anti-caking agents, and sometimes Iodine). Moreover, we are consuming more processed foods than ever before, which actually accounts for about 70% of a person’s salt intake! Refined salt is recognised by the body as somewhat foreign, and high intake can result in fluid accumulation (odema), hypertension, cellulite and kidney dysfunction.

Beneath the Himalayan mountains lies a nutrient rich form of salt, which was formed about 250 million years old when the region was dried by the heat of the sun. Himalayan crystal rock salt contains 84 of the 92 trace minerals known to man. I cannot emphasise how important trace mineral nutrition is for us all! Its electrolyte characteristics make it fabulous post-exercise, and due to the age of this salt it is not contaminated with ANY toxins or pollutants.

You can also use the salt in a bowl of hot water to help with sinus issues; as a warm compress for pain or injuries as a mineral salt; as an eyebath; to gargle with; to heal cuts; and even as a skin scrub. Himalayan crystal rock salt lamps are also available and these are used to improve the quality of indoor air, balancing electromagnetic radiation, and to energise and nourish the mind with their colour and ambience. I cannot tell you how much I love my rock salt lamps!!

Instantly re-energise yourself by drinking a glass of pure water with a pinch of crystal salt with half a sqeezed lemon. The optimal dose is about 1 gram a day, or the amount that can fit onto a five cent coin.

Substituting your refined table salt for Himalayan rock salt, and reducing your intake of packaged foods, is a fabulous example of a small change making a big difference!

With all the festivities, committments and excitement the silly season brings, it’s all too easy to fall out of touch with our exercise routines. The father of medicine, Hippocrates, once stated that “Walking is a mans best friend”. These are very wise words which continue to ring true.

The most powerful thing we can all do for our health is to spend 30 minutes each day being physically active, no ifs, buts or maybes about it! We should all aim for 150 minutes each week for optimal health.

Time and time again, research has shown that regular exercise DRAMATICALLY enhances overall quality of life. The literature also suggests that low fitness is the single stongest predictor of early death in western cultures. Undoubtedly, the emergence of modern chronic diseases largely stems from the adoption of a sedentary lifestyle. We must all make exercise a daily priority.

What are the benefits? There are simply too many to list! Below are the benefits which I find most astounding…

• Exercise is the NUMBER ONE treatment for fatigue
• It reduces anxiety by 48%
• Physical activity clears excess stress hormones from the body
• It reduces depression by 30 – 47%, and elevates mood by stimulating the release and production of endorphins
• Exercise dramatically improves sleep quality
• In high risk patients, exercise reduces the development of frank Diabetes by 58%
• In older patients, exercise reduces the progression to Alzheimer’s disease and Dementia by a staggering 50%
• It reduces the pain and disability associated with knee arthritis by 47%
• Exercise also significantly reduces the incidence of chronic diseases such as heart disease, obesity and cancer.

Here are some tips to get you started

1. Prioritise – Exercise must become a priority, and included into the daily schedule. Even with the busy lifestyles that are so often led, it is important to make 30 minutes of physical activity part of any day.
2. Find a buddy or join a team – Group exercise boosts both performance and motivation.
3. Look for a variety of exercises to prevent boredom – yoga, pilates, cycling, swimming, dancing, group sports, interval and weight training are all fabulous ways to be physically active.
4. Set realistic exercise goals, and do not make excuses. When a goal is reached, remember to be proud of your efforts and reward yourself!
5. Keep up the fluids – drink at least 2L of filtered water p/day to stay hydrated and always replace electrolytes when necessary.
6. Enjoy it! Exercise shouldn’t be a chore. Find an activity which you enjoy, and think outside the square.
7. Get the heart pumping – experts suggest that our maximum aerobic exercise heart rate is 220 minus our age.

Best of all, exercise is COMPLETELY FREE, and 30-60 mins of simple walking will without question REDUCE your risk of death and dramatically improve your overall quality of life.

This is one of the best videos I’ve seen…http://www.youtube.com/watch?v=aUaInS6HIGo&noredirect=1 . Do yourself a favour and set aside 10 minutes to watch it. Make exercise your number one new years resolution. Your mind, body and spirit will thank you for it!

Let’s first discuss Butter…

Butter is made by separating cream from milk, then churning the cream until it reaches a semi-solid state. Butter is at least 4000 years old and first came from camels and water buffaloes. Modern science is now confirming that butter from grass-fed cows is somewhat of a superfood. It contains CLA (Conjugated linoleic acid – one of the most potent disease fighting antioxidants going around), as well as Vitamins A, D, E and K in their natural forms. No artificial ingredients are used in real Australian butter and its yellow colour comes from the beta-carotenes consumed by cows at pasture.

Yes, conventional butter IS high in saturated fats, but it isn’t quite the villain it once was. Natural saturated fats (found in butter, coconut, meat, etc) have a very important role to play in cell membranes, giving our cells structure and integrity. They are also needed for the proper utilisation of essential fatty acids, and both saturated fat and cholesterol represent a significant portion of the myelin sheath that surrounds nerve fibers and preserves proper function of the brain and nervous system. In moderation, butter, especially organic or grass-fed butter, can indeed be a healthy inclusion to one’s diet.

What about Margarine? 

Margarine sold as ‘healthfood’ due to the inclusion of ‘olive oil’  or ‘sunflower oil’ is marketing at its best. There are several problems with Margarine. It is often partially hydrogenated, resulting in the formation of trans-fats. Trans fatty acid isomers are formed during the hydrogenation process used in the food industry to harden oils. Now, trans-fats are particularly detrimental and have been linked to a wide range of conditions such heart disease, diabetes and cancer. Fortunately, Australian manufacturers have modified their manufacturing methods (in light of overwhelming evidence) to significantly reduce (but not eliminate) the levels of trans-fats in margarine. Nonetheless, consumers need to read product labels carefully because the trans-fat content of individual products can vary considerably.

How is margarine made?

To remove impurities and unpleasant odours, margarine is both bleached and deodorised, and at this point of the processing is usually a light murky brown colour. Vitamins, colours, plant-sterols, emulsifiers, water, salt, additives, flavours and other synthetic ingredients are all added to make the product look, taste and smell more desirable. After all this, the margarine is pasturised (heated to high temperatures), packaged, chilled and sent to a supermarket near you!

What is my recommendation?

Butter wins hands down in this turf war! It is a natural product, and we don’t need a chemical lab in order to make it… any kitchen will suffice. We are pretty lucky in Australia and New Zealand to have butter which comes from grass-fed cows. Adding variety to your spreads is also a great idea… so opt for avocado, hummus, nut butter or cottage cheese when you feel like a change!

For more info, follow this link - http://changinghabits.com.au/_webapp_702703/Shame_on_the_Heart_Foundation

Merry Christmas everyone, may you all have a happy, healthy and fulfilling festive season!!

What is BPA?

Bisphenol A (BPA) is an endocrine-disrupting compound (a “gender-bender”) which mimics the body’s hormones. It is a chemical produced in large quantities for use primarily in the production of polycarbonate plastics and epoxy resins. BPA in food and beverages accounts for the majority of daily human exposure.

So where is it found?

• Canned foods & drinks - BPA a byproduct of the chemicals used to prevent corrosion and is found in the lining of many canned foods.
• Plastic goods – baby bottles, water bottles, Tupperware, children’s toys
• Disposable coffee cups
• Car parts
• Some dental sealants
• Breast milk of mothers with elevated BPA levels

A recent study published in JAMA, made a startling find when measuring urinary BPA levels of fresh versus canned soup-eaters. In the fresh soup group, average levels of urinary BPA were about 1.1 mcg/L. After five days of eating canned soup however, those levels rose to 20.8 mcg/L, a more than 1,000% increase!!

It should be mentioned that the degree to which BPA leaches from plastic bottles into liquid is to a large degree dependent on the temperature of the liquid or bottle. This means you must avoid heating foods in plastics, and never drink water from bottle which has been sitting in a sun-exposed car all day!

What are the dangers?

Increased BPA exposure has been linked to heart disease, type 2 diabetes, early onset puberty, liver dysfunction, and obesity. Of great concern is the potential detriment caused by BPA to foetuses and children. China, Malaysia, Canada and the European Union have all banned the use of BPA in baby products due to its potentially toxic effects. Based on the metabolism of BPA and its endocrine effects, scientists believe that the impact on children will be magnified. Moreover, due to the oestrogenic effects of BPA, a link between foetal exposure and prostate hyperplasia later in life has been suggested. We may not yet know all the dangers of BPA, but we can be sure that exposure is both frequent, and widespread.

Here are some tips to limit your BPA exposure:

• Don’t microwave polycarbonate plastic food containers. Polycarbonate is strong and durable, but over time it may break down from over use at high temperatures.
• Buy wooden children’s toys
• Plastic containers have recycle codes on the bottom. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA.
• Reduce your use of canned foods – fresh is ALWAYS best!
• When possible, opt for glass, porcelain or stainless steel containers, particularly for hot food or liquids.
• Use baby bottles that are BPA free – if it doesn’t state it on the bottle, don’t buy it.
• Invest in a BPA-free coffee ‘keep cup’
• Drink water from glass, or a stainless steel bottle instead of plastic.

Education about issues such as this not only offer us protection, but it empowers us to make safer choices, and therefore helps to create a larger movement which will facilitate change. For more info… head to http://sixtyminutes.ninemsn.com.au/stories/8257129/the-toxic-truth

References:

If “nature and nurture” were to converge it would be right here, at the epigenetic level.

It is quite remarkable that both our food choices and environmental circumstances can beneficially or detrimentally shape the health of our children. Diet, stress and prenatal nutrition can make an imprint on genes that is passed from one generation to the next. Although epigenetic research is still in its infancy, and much is unknown regarding the mechanisms by which diet and environment affect gene expression, this field of science is taking the health community by storm.

Nutritional genomics (aka “nutrigenomics”) is particularly interesting, and examines how food affects gene function at the cellular and molecular level, and how individual genetic differences affect responses to dietary input. One study has shown that the diet of a mother animal can permanently influence the fur colour of the offspring. What these rodent mothers ate during pregnancy had fundamental and lifelong effect on the genes of their children.

What does all this mean for us?

It means that our current actions have consequences for future generations. If our epigenetic profiles are used in responsible ways, there is enormous potential to optimise individual outcomes in all areas of health. When treating many diseases, it is not ‘one size fits all’, and epigenetics provides tremendous insight into our individual differences and uniqueness.

We must be pro-active in educating ourselves about our daily dietary choices, and the positive or negative outcomes these choices have on not only ourselves, but our children, and even their children. I leave you with this theory … “Current epidemics of chronic disease may be a result of discordance between our ancient genes and our modern lifestyle.” – Boyd Epstein

References:

Cohen P 2003, ‘You are what your mother ate’, New Scientist, http://www.newscientist.com/article/dn4017-you-are-what-your-mother-ate-suggests-study.html

Fenech M, El-Sohemy A, Cahill L, Ferguson LR, French TA, Tai ES, Milner J, Koh WP, Xie L, Zucker M, Buckley M, Cosgrove L, Lockett T, Fung KY, Head R 2011, ‘Nutrigenetics and nutrigenomics: viewpoints on the current status and applications in nutrition research and practice’ J Nutrigenet Nutrigenomics.; 4(2):69-89.

ARE SARDINES SAFE? ARE THEY SUSTAINABLE?

With growing concern over the health of the seas, sardines are an excellent option as they do not become laden with heavy metals or PCBs (nasty plasticisers, chemical and ‘gender-benders’), due to feeding solely on plankton. To my knowledge, King Oscar sardines are a good choice as they adhere to the most responsible and sustainable fishing practices.

WHY ARE THESE NUTRIENTS SO IMPORTANT?

Vitamin D – Vitamin D deficiency is one of the most common nutritional deficiencies in today’s society. Vitamin D is a actually a pro-hormone, which influences over 1000 genes. Those at higher risk of deficiency include dark-skinned and veiled women, pregnant women, infants, the elderly, those with increased body weight, and people who spend most of their time indoors.  Vitamin D is vital for nervous system function and mood, bone mineral density, glucose metabolism, immunity, autoimmune disease prevention, and cancer prevention; and sardines pack a generous punch of this crucial nutrient. 

Healthy Fats – Omega-3 fatty acids are found in abundance in Sardines, and are an integral component of every cell membrane in our bodies. Moreover, our brains are literally swimming in this healthy fat! Without adequate amounts of essential fatty acids in our diets, the risk of cardiovascular disease, dementia, arthritis, eczema, depression, diabetes all increase! King Oscar sardines in olive oil (my favourite!) contain approximately 2000mg of DHA and EPA per 100g, compared with canned tuna and salmon in the range of 200-400mg/100g. This is a fabulous dose of the healthy fats.

Selenium – Selenium is a powerful anti-oxidant, and a mineral that I am HIGHLY fascinated by! Numerous studies have linked selenium intake with a lower risk and incidence of certain types of cancer (namely breast, prostate, bladder and colorectal cancer) which is pretty significant in my opinion! Selenium also plays an important role in reproductive health, neurotransmitter production, and is one of the most influential micro-minerals in our bodies. Fortunately, Sardines contain generous amounts of Selenium.

The little bones in these fish are also a fantastic source of calcium. Sardines were all the Calcium supplements our grandmother’s grandmother ever needed! 

So, stock up on some sardines and you’ll always have the ultimate super-food in your pantry for hearty breakfasts, healthy lunches, and easy dinners. Sardines are proof that you it doesn’t have to be hard or expensive to eat well! Enjoy! 

For some delicious sardine recipes, head to – http://sardinediet.com/goodies.htm

REFERENCES:

Almondes KG, Leal GV, Cozzolino SM, Philippi ST, Rondó PH 2010, ‘The role of selenoproteins in cancer’ Rev Assoc Med Bras. Jul-Aug; 56(4):484-8.

Amaral AF, Cantor KP, Silverman DT, Malats N 2010, ‘Selenium and bladder cancer risk: a meta-analysis’ Cancer Epidemiol Biomarkers Prev. Sep;19(9):2407-15. Epub 2010 Aug 31.

The World’s Healthiest Foods – Sardines - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=147

During the first year of life, a child’s immune system is being educated about how to defend itself against LIFETIME of pathogens. It is normal for a child to develop mild respiratory symptoms, as part of the immune system’s ‘training’. Exposure to common pathogens initiates this training in order to develop a healthy immune system which can differentiate ‘self’ from ‘non-self’.

The “Hygiene Hypothesis” suggests that without this exposure, the immune system can become hypersensitive to many common allergens, predisposing the child to allergic disorders such as asthma, allergies, and eczema. Basically, excessive cleanliness in our environment may lead to faulty and inadequate immune system training due to lack of pathogenic stimuli. For example, evidence shows that children with more than two infections during the first year of life have less risk of developing allergic disorders by age five.  

Who has the lowest incidence of atopy (asthma, allergies, eczema)?

• Children who are raised on farms (especially those who are exposed to the barnyard environment in utero)
• Children who minimise/ avoid the use of antibiotics early in life. Early antibiotic use has consistently been associated with asthma and allergy by 6 years of age.
• Children who drink unpasteurised milk
• Children who have larger numbers of older siblings
• Children who attend group day care at an earlier age
• Children who are exposed to pets

What do all these have in common? These little ones are exposed to a larger number of microbes!!

As with everything, simply exposing your children to the great outdoors isn’t the ONLY way to ensure a healthy immune system. Adequate nutrition, a healthy diet during pregnancy, and a reduction of toxin exposure (before and after birth) can also go a long way towards ensuring your kids have healthy immune responses.

I’ll leave you with a great quote I heard earlier this year… “Early management of the immune system is simply the most efficient and cost-effective approach in terms of reducing a lifetime of problems and healthcare costs”. How very true that is!

References:

Illi S et al 2001, ‘Early childhood infectious disease and the development of asthma up to school age: a birth cohort study’ BMJ, Feb 17; 332(7283): 390-5

Bock K 2011, ‘The Epidemics of Childhood – Autism, ADHA, Asthma and Allergies’ Speaker at the 2011International Congress on Natural Medicine, Metagenics, June 11^th-13^th, Melbourne.

Risnes KR, Belanger K, Murk W, Bracken MB 2011, ‘Antibiotic exposure by 6 months and asthma and allergy at 6 years: Findings in a cohort of 1,401 US children’ Am J Epidemiol. Feb 1;173(3):310-8