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Weight gain: is it cortisol?

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The adrenal glands are 2 small glands that rest on top of both kidneys.

Dysfunctional cortisol can lead to adrenal fatigue, inflammation, blood sugar and blood pressure dysfunction, thyroid issues and sleeping problems. Around age 40, our cortisol starts to increase, but it can become out of balance when we find higher cortisol in the evenings, but lower cortisol in the morning, when it should be exactly the opposite. We also find that if your adrenals are making excessive levels of cortisol for a long period of time, then it starts to have an affect on your other hormones too.

Once the body starts becoming resistant to the cortisol being produced, and the adrenals continually pump out cortisol, then we get to a point when we are cortisol depleted, and we no longer produce enough.

Cortisol is a hormone involved in our stress response. It’s part of a group of steroids referred to as glucocorticoids, which are produced by the adrenals. When our stress is increased, then our cortisol levels increase also.

Cortisol increases blood sugar levels, increases blood pressure, suppresses the immune system, and causes inflammation. It also mobilises carbohydrate and fat for quick energy. When the stressful time is over, the adrenaline dissipates, but the cortisol stays. Cortisol increased our appetite in order to replace the carbohydrate and fat we (should have) burned whilst under stress (fight or flight).

So we can see how being in a constant state of stress boosts our cortisol, and also increases our likelihood of putting on weight long term.

Cortisol also impacts our female hormones

High cortisol over time also reduces progesterone levels. This is because we produce cortisol and progesterone from the same precursor- pregnenolone. For women who feel like they always have PMS then it’s very possible they are low in progesterone. Progesterone can keep dropping further due to ongoing stress, thyroid imbalance, or digestive issues, and once this happens, we start to see symptoms of oestrogen dominance.

Excess estrogen can slow down the thyroid function and contribute to an underactive thyroid. And when the thyroid function slows down, this slows the liver function down and it becomes a cycle.

A sluggish liver can also contribute to insulin resistance and weight gain. Insulin is the hormone which is needed to allow glucose to enter the cell to use for energy.  If it’s not going into the cell, then it’s stored as fat in your body instead.

So we can see all the ways that cortisol can potentially impact weight gain.

Take the first step in overcoming your health concern and finally regaining your best health. Click here to book your initial naturopathic consult. 

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath

Ten antioxidants you should aim to consume daily

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Modern life and our poor dietary intake (fast convenient food), low nutrient status, environmental toxins and chemicals, inflammation, aging, stress, medications/drugs, all cause increased oxidation in the body.

Free radicals are what cause oxidation, and this oxidation results in DNA damage, disease, and accelerated aging. Antioxidants are so important for us, because they provide a protective effect. They go within the cell and absorb free radicals, thereby playing a crucial role in the destruction of cell mutations and even cancerous cells.

You can find the most antioxidants in plant sources, fruits and vegetables. But which antioxidants are the most powerful?

GLUTATHIONE

Glutathione is the ‘master’ antioxidant within every cell of the body, and is involved in the recycling of other antioxidants so that when you increase your glutathione levels, you can increase other antioxidants also (such as vitamin C and E).

Glutathione is critical for phase II liver detoxification, it also improves immune function, maintains energy and metabolism, and provides protection against environmental toxins.

You’ll find glutathione in: asparagus, avocado, capsicum, bok choy, cabbage, kale, watercress, onions, garlic, broccoli, apples, oranges, bananas, eggs. You can also increase the glutathione levels by consuming selenium (alfalfa, brazil nuts, butter, cashews, celery, tuna, peanuts, cheese, eggs), alpha-lipoic acid (brussel sprouts, broccoli, spinach, peas tomatoes, and peas), glycine (gelatin, beans, fish, nuts), cysteine (beans, beef, chicken, cottage cheese, eggs, garlic), and glutamine (beans, cottage cheese, legumes, ricotta, rolled oats).

ASTAXANTHIN

Astaxanthin is powerful because it protects the whole cell, not just one part of it.

Astaxanthin is particularly good for easing sore joints and muscle damage, as well as having a positive effect on blood chemistry and lowering blood pressure. Interestingly, it also provides protection against UV radiation. Astaxanthin gives some seafood its pink colour.

Astaxanthin has the ability to absorb free radicals at a rate that is 6,000 times higher than vitamin C and 550 times higher than vitamin E.

You’ll find astaxanthin in: lobster, salmon, crab, trout and shrimp

RESVERATROL

Resveratrol is an anti-aging antioxidant because it protects against tissue damage.

It has been shown to be beneficial in treatment of age-related conditions such as cardiovascular disease (preventing build-up of plaque in the arteries), obesity, type II diabetes, and protecting cognitive health.

You’ll find resveratrol in: red wine, cacao/ dark chocolate, dark coloured berries (blueberries, blackberries, strawberries, mulberries, red currants, cranberries red grapes), peanuts, pistachios.

CURCUMIN

Curcumin is an antioxidant found in turmeric that has many properties including antioxidant, analgesic, anti-inflammatory, antiseptic activity, and anticarcinogenic.

Turmeric has even been shown to be as effective as some pharmaceutical anti-inflammatory medications  (Takada 2004). Curcumin is poorly absorbed into the bloodstream, and therefore it’s best to consume black pepper (or in supplement form piperine) which has been shown to increase absorption by 2,000% (Shoba 1998).

PROANTHOCYANIDINS

Proanthocyanidins are powerful antioxidants and anti-inflammatory agents.

Research has shown proanthocyanidins have a positive effect on cardiovascular health such as lowering the risks of hypertension and stroke, have anti-cancer and anti-tumour activity, are anti-allergic, and also have beneficial effects on encouraging healthy bacteria to flourish in the gut (Yang 2018).

You’ll find proanthocyanidins in: grapes, apples, blueberries, cranberries, blackcurrants, peanuts, pomegranates, almonds, and red wine.

QUERCETIN

Quercetin has anticancer, anti-viral, anti-microbial, and anti-inflammatory properties, and is one of the most abundant antioxidants found in plant foods.

Quercetin is beneficial for cardiovascular health issues, autoimmunity, allergies and respiratory concerns, stress, and all inflammatory conditions, and so much more.

You’ll find quercetin in: elderberries, cherries, pomegranate, apples, onions, capsicum, leafy green vegetables, tomatoes, cruciferous vegetables, citrus, olive oil, legumes, garlic, and red wine.

CoQ10

CoQ10 is an antioxidant that plays a fundamental role in the conversion of energy from carbohydrates and fats to ATP.

CoQ10 neutralizes free radicals, improves energy, modulate and boost the immune system, and has been shown to be beneficial for cardiovascular disease, high blood pressure, cancer, diabetes, Parkinson’s disease, allergies, and fatigue (Rajiv 2011). CoQ10 decreases with age, so it’s important to uptake this nutrient through a varied diet.

You’ll find CoQ10 in: salmon, tuna, organ meats, pork, beef, peanuts, hazelnuts, walnuts, pistachios, soybeans, sesame seeds, spinach, broccoli, and cauliflower.

LUTEIN

The antioxidant lutein helps prevent damage to the eyes caused by sun exposure, and provides a preventative measure to age-related vision loss and cataracts.

You’ll find Lutein in: carrots, kale, spinach, brussel sprouts, corn, eggs, oranges, papaya, broccoli.

VITAMIN C

Vitamin C is an antioxidant that supports a healthy immune function and protects the body from pathogens, as well as repairs tissue and boosts the absorption of other nutrients such as iron.

You’ll find vitamin C in: red capsicum, green capsicum, peas, tomatoes, broccoli, brussel sprouts, cauliflower parsley, kale, black currants, kiwi fruit, strawberries, oranges, pineapple, mangoes, lemon.

HYDROXYTYROSOL

Hydroxytyrosol is the most powerful antioxidant, with an ORAC value of 68,576 – for example it is considered to be 3 times higher than CoQ10 (Richards 2018).

Its ability to absorb damaging free radicals and protect cells from damage is therefore extremely high and believed to be due to its oleic content. Hydroxytyrosol is primarily found in the fruit, leaves and pulp of olives.

Mediterranean countries have lower rates of cardiovascular disease and cancer than other Western countries, and this is believed to be partly linked to the high intake of olives and olive oil as part of the Mediterranean diet.

You’ll find hydroxytyrosol in: olives and olive oil (unheated).

Antioxidant intake in the western world is low. As always, prevention is the best cure, and so by intaking high antioxidant levels, we provide a protective effect to the body.

Take the first step in overcoming your health concern and finally regaining your best health. Click here to book your initial naturopathic consult. 

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath

Boosting your child’s health naturally

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As a parent I know there is so much conflicting health-related advice for kids, which it can make it really confusing to know what to do when they face a health issue. The fortunate thing is that children respond well to really simple changes.

In terms of supporting optimal health for children, there are some really simple and straightforward preventative strategies to do all we can to keep them in good health.

Outdoor play

Ensure regular, daily, outdoor adventure, play time. The amount of regular outdoor play that children are exposed to is declining. We rely on exercise to release toxins and support circulatory health, and children also need this to support good health.

Sun exposure

Vitamin D status depends on the production of vitamin D3 in the skin under the influence of ultraviolet radiation from sun. Children should get 15-20 minutes in the sun (preferably outside peak hours of 11am-4pm) in order to get adequate levels of vitamin D. It is ideal that their skin is exposed during this time (at sensible times of the year). Low vitamin D has been linked to a host of chronic diseases, and insufficiency affects almost 50% of the population worldwide (Nair 2012).

Vitamin D is shown to play a role in controlling the immune system, increasing neuromuscular function and protecting the brain. Research indicates vitamin D deficiency plays a role in cancer, heart disease, stroke, autoimmune diseases, birth defects, and peridontal disease (Naeem 2010).

Vitamin D can also be found in egg yolk, fatty fish, fortified dairy products and beef liver.

Check for nutritional deficiencies

Work with your practitioner to check for nutritional deficiencies. Nutritional deficiencies can have a huge impact on the development of your child, and have been linked to many childhood conditions such as ADHD, tics, OCD, dyslexia, and delayed speech. It’s important to treat nutritional deficiencies through diet (and supplementation if required).

Small amounts of lots of different types of healthy food choices is better than large amounts of the same things. Children are drawing different nutrients from different coloured fruits and vegetables, so ensure variety in their diet.

Smoothies are a great way to hide vegetables for children who may not want to consume them, and try to include as many vegetables inside your child’s favourite meals…for example load spaghetti bolognese or lasagne with vegetables too.

Sleep

The brain undergoes vital neuroregeneration and detoxification overnight, when it swells and the glymphatic system flushes the brain of toxic molecules (NIH 2013). The Sleep Health Foundation recommends the following

Newborns
0-3 months		14 to 17 hours
Infants
4-11 months		12 to 15 hours
Toddlers
1-2 years		11 to 14 hours
Preschoolers
3-5 years		10 to 13 hours
School-aged Children
6-13 years		9 to 11 hours
Teenagers
14-17 years		8 to 10 hours

Eliminate artificial additions to food

Minimise artificial colours, additives, dyes, which have been linked to health conditions such as ADHD. The Food Standards Agency in the UK funded research into possible links between food colours and hyperactivity in children. It found that consuming certain artificial food colours could cause increased hyperactivity in some children in the following colours: sunset yellow FCF (E110), quinoline yellow (E104), carmoisine (E122), allura red (E129), tartrazine (E102), ponceau 4R (E124).

Minimise processed foods

Minimise the intake of processed foods, sugars, and refined foods as much as possible, and instead encourage a diet rich in whole foods (food which have not been processed). When children consume a diet heavy in processed foods such as breads, chips, biscuits, muesli bars, and other white coloured starches, they are not receiving the nutrients, antioxidants, and phytochemicals they need.

Track bowel movements

The bowel can show us a lot about our health. Ensure your children are having regular daily bowel movements, and if they are not, then schedule a time with your practitioner to find out why.

Adequate hydration

Many children I see in clinic are dehydrated. Adequate hydration is key to good health, and is needed to maintain the function of every cell and system in the body. If you are thirsty, then you are already dehydrated. Often young children won’t realise they’re thirsty, and will need prompting from an adult to ensure they remain hydrated. Even mild dehydration will lead to headaches, constipation, and fatigue.

De-stress

Encourage a happy, low-stress family environment. Stress is a major contributor to poor health in children and adults, and it negatively affects our immune response. Consider mindful eating, fun play, yoga, quiet-time child meditation apps, family and friends, nature-time, meaningful discussions, and laughter.

Take the first steps and book your child’s initial consult here

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath

Why boosting your antioxidant intake is crucial for good health

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A simple and easy change in order to drastically improve health, wellbeing, and prevent cellular damage is to increase antioxidant intake and decrease toxic load.

Antioxidants are crucial good health because they protect the body from free radicals. Free radicals cause DNA damage, oxidation, disease, and accelerated aging, but they are kept in check by antioxidant intake.

Oxidation

Oxidation becomes like ‘rust’ in the body, but is dramatically slowed by the intake of antioxidants which mop up and neutralize free radicals.

Food colours

Different coloured foods contain different antioxidants, so it’s important to consume a variety of colour.

Which foods rank highest for antioxidants?

Foods that contain the highest antioxidant content by weight are goji berries, blueberries (wild), pecans, cranberries, blackberries, dark chocolate (80-100%), pomegranates, kidney beans, and herbs such as clove, cinnamon, oregano, turmeric, parsley, thyme, basil.

Ranking of antioxidants is based on ORAC scores (Oxygen Radical Absorbance Capacity) which is a unit of measurement for antioxidant content introduced by the National Institutes of Health (NIH).

Raw vs cooked

It’s important to note that consuming raw vegetables maximises antioxidant intake, and so it’s important to aim for good raw fruit and veg intake each day. *For people with digestive complaints, it is preferred to consume less raw foods. 

How to add more antioxidants daily

Increase vegetable intake to 5-7 serves daily (1 serve = approximately 1/2 cup)

Eat a coloured plate of fruit and veg, the more colour the better

Consume berries as your primary source of fruit

Cook with herbs and spices

Avoid peeling fruit and vegetables when possible (highest nutritional component is closest to the skin)

Steaming is the preferred cooking method to retain the most nutrients

Juicing fruit and vegetables and preparing smoothies are great ways to intake antioxidants

Add olive oil to salads or cooked meals – but don’t heat the oil. Olive oil turns rancid at high heat, however it is extremely high in antioxidants, one of the primary reasons that the Mediterranean diet is such a success.

Incorporate high antioxidant nuts such as brazil nuts, pecans, almonds, and walnuts as snack options

Switch to dark chocolate which is often lower in sugar and higher in antioxidants flavonoids and polyphenols. 80-100% cacao is preferred.

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath

Boosting energy naturally

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One of the most common complaints we see in clinic is fatigue. Typically, people deal with a chronic health issue until there is a tipping point and they realise it’s time to do something about it. Fatigue is like that, it creeps up on you over time, and you continue to feel fatigued until you just can’t deal with it anymore. The reality is, that some small adjustments can create some sustainable improvements when it comes to fatigue.

We expect so much from our body, which is why it’s so important to give back in terms of nutritionals. We must provide the support needed for our body to maintain balance, otherwise we end up with total overwhelm, increasing the likelihood of chronic fatigue or adrenal fatigue.

When we are stretched for time, we often overlook nutritious food options, and find ourselves reaching for that quick carb fix, stomach filler with little or no nutritional value, or the extra cup of coffee.

What are some other supportive strategies we can use in order to maintain good energy levels?

Ensure adequate sleep

Sleep should be considered the highest importance in rebalancing any health condition. Prioritise your sleep and make sure it is early (before 10.30pm or earlier). Without adequate sleep, we will not be able to function, hormones start to become imbalanced, we tend to eat poorly, our moods are low. Sleep is really the pillar to good health.

Steer away from processed foods and refined carbs

We tend to eat a lot of carbs when feeling tired and worn out, because it’s a quick energy boost. However, it’s also a a quick slump we find ourselves in once those carbs are processed. That’s when we have a mid-afternoon drop in energy. Instead of consuming refined foods, sugars, carbohydrates, ensure you have adequate protein throughout the day. We should be aiming for a fist size of protein at each meal. Lack of protein creates a viscous cycle of unstable blood sugar and increases feelings of fatigue. Protein is also crucial in facilitating a healthy immune response as it forms components of the immune system.  Stick to wholefoods, complex carbohydrates such as brown rice, sweet potatoes, oats, legumes. Increase intake of fish, nuts, avocados, and chia seeds to stabilize blood sugar and provide anti-inflammatory relief. Increase intake of EPA-rich fatty acids.

Boost your antioxidant intake

Eat the rainbow. Most of us don’t eat enough coloured vegetables. We should be aiming for 5-7 serves per day (each serve is approx 1/2 a cup). Different coloured vegetables provide different nutrients. We need a full array of nutrients in order to regulate mood, modulate hormones, boost immunity, maintain mitochondrial health, and fight free radicals.

Drink more water

When we are dehydrated, we feel tired. When you become thirsty, you’re already dehydrated. So in order to ensure adequate hydration and to take a preventative approach to fatigue, continue to drink water throughout the day. This is another very easy adjustment that provides real outcomes for boosting energy. The slightest decrease in intake will have a significant effect on metabolism and electrolyte balance. Women should be aiming to drink 30mL per kilo each day.

Incorporate adaptogenic herbs

Depending on the cause of your fatigue, your naturopath may incorporate some herbs as part of your treatment prescription for fatigue. Herbs such as Eleutherococcus senticosus, Glycyrrhiza glabra, Rehmannia glutinosa, Withania somnifera, and Rhodiola rosea have proven effective in restoring energy levels associated with periods of fatigue. It is important to seek professional advice for herbal medicines to ensure the correct herbal prescription for your condition, and many herbal medicines can interact with pharmaceuticals and cause unwanted side effects.

Other causes of fatigue

Other causes of fatigue should be considered if your fatigue is ongoing. Make a time with your naturopath who will ensure a holistic approach to fatigue treatment by considering any functional lab testing and investigations, full infective history including recovery, frequency, duration, immune function (including lymphatic function and eliminatory processes), emotional and psychological history, stress (environmental, nutritional, social, emotional), toxin exposure (mould, chemicals, household toxins), digestive function, dietary intake (including cravings, alcohol intake, stimulants), sleep assessment, childhood and adulthood health, family and genetics.

Take the first step in healing your fatigue.

Book your appointment today for a full health assessment.

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath

Minerals for strong digestive health

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Minerals are required for optimal digestive function, because they act as cofactors, enabling enzymes to function. Minerals are also critical for healthy gastric acid secretion, intestinal motility, fluid balance within the GI tract, intestinal barrier integrity, and regulation of microbial balance within the intestinal tract.

Gastric acid secretion

Potassium is vital for the secretion of gastric acid, which allows digestion of food and assimilation of nutrients. Calcium and zinc down-regulate excessive or dysfunctional gastric acid secretion and can therefore play a role in reducing or preventing gastric ulceration.

Regular bowel movements

Magnesium has an osmotic effect that draws water into the intestines, which triggers health bowel movements. Calcium reduces intestinal motility to aid nutrient absorption and reduces fluid secretion into the intestines.

Gut integrity

Zinc maintains the integrity of intestinal junctions which prevents “leaky gut”. This has important implications in inflammatory bowel disease, coeliac disease, and autoimmune conditions.

Inflammation

Calcium, zinc and selenium downregulate intestinal inflammation, through effects on immune function, intestinal barrier function, gene expression, and antioxidant protection. Higher intakes of calcium, selenium and zinc are associated with a reduced risk of Inflammatory Bowel Disease.

Microbial Diversity

Sufficiency of magnesium, zinc and selenium is associated with an increased microbial diversity in the gut, while deficiency is associated with reduced diversity. Microbial diversity is extremely important for gut health and strong immune function.

Ensuring sufficiency of minerals through dietary modification and/or supplementation is an extremely important component of digestive health management. Speak with your naturopath if your digestive function needs improvement, or if you suffer from digestive symptoms such as bloating, pain, constipation, or diarrhea.

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in Camberwell and South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. Book here. 

The Naturopathic Co. Melbourne Naturopath 2020 South Yarra Naturopath, Prahran Naturopath, Toorak Naturopath, Armadale Naturopath, Malvern Naturopath, Richmond Naturopath, Cremorne Naturopath, Collingwood Naturopath, Kew Naturopath, Hawthorn Naturopath, Camberwell Naturopath