Obesity rates worldwide have doubled in the last three decades, according to three new studies. It seems that being obese is no longer just a Western-dominant problem. In 1980, about 5 % of men and 8 % of women worldwide were obese. By 2008, the rates were nearly 10 % for men and 14 % for women. That means 205 million men and 297 million women weighed in as obese. Plus, another 1.5 billion adults were overweight, according to the obesity study.

Though richer countries did a better job of keeping blood pressure and cholesterol levels under control, researchers said people nearly everywhere are piling on the pounds, except in a few places including central Africa and South Asia. 

The research confirms earlier trends about mounting obesity and the three papers provide the most comprehensive, recent global look at body mass index, cholesterol and blood pressure. Body mass index is a measurement based on weight and height. People with a BMI of 18-24 are considered to have a healthy weight. Those with a BMI of 25 or above are overweight and people with a BMI of 30 or more are classified as obese.

Experts warned the increasing numbers of obese people could lead to a “global tsunami of cardiovascular disease.” Obesity is also linked to higher rates of cancer and diabetes, and is estimated to cause about 3 million deaths worldwide every year.

The sad thing is that these deaths are completely preventable. While we don’t pretend to think that losing weight is a simple task, we do realise that firstly, you need to make the choice. Losing body fat is an incredibly powerful experience. You are actualising something that only you have the power to do and only you will truly experience the personal reward.

Talk to us about embarking on one of our effective Shake It weight management programs, or click here for more information.

A good night’s sleep is as important for your health as exercise and nutritional food, so why is it that over one-third of us suffer from sleeping problems? Research shows stress, going to bed late, or having to get up too early are the most common reasons we aren’t soaking up enough sleep. Research also shows that at any one time, one person in five feels unusually tired and one in ten has prolonged fatigue.

What’s worse is that recent studies show that getting less than six or seven hours sleep a night can lead to problems such as heart disease, depression and weight gain. It can’t be denied that sleep is nature’s way of providing our bodies with the rest and energy it clearly needs in order to regenerate itself and keep us functioning at optimal health. 

Heart benefits

If you sleep less than six hours a night and have disturbed sleep, you stand a 48% greater chance of developing or dying from heart disease and a 15 % greater chance of developing or dying from a stroke, according to a study from the University of Warwick. 

Men over 65 who spend little time in deep sleep are at particularly high risk of developing high blood pressure, according to new research from Harvard Medical School. The study of 784 patients, published in the journal Hypertension, found that those getting the least deep sleep were at 83 % greater risk than those getting the most. High blood pressure increases the risk of heart attack, stroke and other health problems.

Lack of sleep causes stress on the body, causing the heart to beat faster, experts explain.

Weight control

Managing sleep levels could help in the battle against obesity. One study of 472 obese people, published in the International Journal of Obesity, involved participants eating 500 fewer calories per day, along with exercise most days. Those getting too little or too much sleep were less likely to have lost weight over the six-month period.

“Studies consistently show that the less sleep people have, the greater their chances of obesity,” confirms Dr David Haslam, from the National Obesity Forum. “People think sleep is just sedentary, so it can’t possibly help you lose weight, but lack of it mucks up our appetite hormones.”

Dr John Shneerson, president of the British Sleep Society and consultant physician at Papworth Hospital’s sleep centre, explains: “Our ordinary fat cells produce a hormone called leptin, whose job it is to switch off our appetite to help us maintain the right weight. Sleep deprivation reduces our leptin level, leaving us with a greater appetite. Our stomach and intestine produces another hormone called ghrelin, whose aim it is to increase our appetite when required. Sleep deprivation causes an increase of this hormone. The combination of the decrease in leptin and increase in ghrelin makes us eat more.

“Also, sleep deprivation puts increased stress on your body, making us produce more steroids from our adrenal glands, causing us to retain more fat in our body. The result of all these things is that no matter how hard people try to lose weight, they will have an uphill battle if they don’t get a good night’s sleep.”

Mental Health

Most of us know that in the short term, poor sleep makes us weary, apathetic, forgetful and irritable. But in the longer term, it is linked to impaired performance, job problems, mood disorders and mental health problems, notably depression.

A report, “Sleep Matters”, which was carried out with Glasgow University’s sleep centre, found that people with insomnia were four times as likely to have relationship problems, three times as likely to feel depressed and three times as likely to suffer from a lack of concentration.

Longevity

“Study after study shows that if you randomly select individuals, those that sleep around the seven hour mark live longer than those who sleep much shorter or longer,” says Professor Kevin Morgan, from Loughborough University’s sleep research unit.

Research from the journal Sleep, has found that people who generally slept for less than six hrs a night are 12% more likely to die prematurely than those who consistently get six to eight hrs sleep. Long duration of sleep (more than nine hrs per night) was also associated with a 30% greater risk of death. Best amount? Apparently 7 hours a night. 

Immune system

“Some of the earliest studies looking at sleep deprivation involved torturing rats to death by keeping them sleep deprived,” says Professor Morgan. “What was overwhelmingly clear when they were dissected is that they were immunocompromised. Recent studies on humans have shown that people who work night shifts are immunocompromised. It’s not that night shifts are bad for you – although they’re not good for you – but more that night workers often manage their sleep timing badly.”

Diabetes

Type 2 diabetes develops when the body makes too much insulin, but does not use the hormone efficiently to break down sugar in the blood. A stepping stone to the condition, known as “impaired fasting glucose”, occurs when blood sugar levels are too high, but not high enough to constitute a diagnosis of diabetes. Researchers from the University of Buffalo in New York, found that those who slept on average for fewer than six hours a night during the working week were 4.56 times more likely to develop impaired fasting glucose than those sleeping six to eight hours a night.

How We Can Help

Taking sleeping tablets to help you have a restful night isn’t a good solution long term, and heavy doses can mean you don’t get the right type and combination of sleep.

There is now a growing number of alternative therapies proven to aid deep sleep which aren’t addictive and don’t leave you feeling groggy in the morning. Acupuncture, massage and several herbal remedies like Valerian, Kava, and Zizyphus are all commonly used treatments to effectively support your nervous system and induce longer, deeper sleep patterns. 

We run programs which can assess your individual nervous system functioning, stress load, and adrenal gland functioning. From this, we can design a sleep program to get you sleeping longer and deeper, so you can be on track to more energy, a fitter body and greater health and vitality.  

In the meantime, try these home tips:

1. Going to bed and getting up at roughly the same time programs your body to sleep better.
2. A clutter-free bedroom – certainly no television or computers – is essential for rest.
3. Regular exercise improves sleep quality, so even though you may be feeling tired, make the time to get your body moving.
4. If your mattress is more than a decade old, replace it as the quality will have deteriorated by about 75 % and this could seriously affect your sleep.
5. Splash out on comfort. An exceptional pillow will help with posture, which in turn promotes good sleep. 

However, let’s face the facts. There are approximately 890,000 Australians currently diagnosed with diabetes. In addition to these numbers, it is also predicted that there are thousands of people with undiagnosed diabetes.

What Happens, Exactly?

Diabetes is a condition related to problems with blood sugar levels. For proper bodily functioning, you need to be able to take glucose (i.e. sugar) out of your blood and into your cells for energy via a hormone called insulin. Diabetic patients have problems with their insulin so when a diabetic eats sugar it can’t enter their cells to be made into energy, so it stays in the blood causing high blood glucose levels. Having high levels of glucose in your blood for prolonged periods of time can cause very serious health problems.

Risk Factors For Developing Diabetes

• Are you overweight?
• Do you have a family history of diabetes?
• Does your daily diet contain high amounts of sugars and/or refined carbs?
• Do you have a sedentary lifestyle and lack regular exercise?

Some early warning signs that may indicate that your blood sugar levels could be a problem in the future include:

• Frequent sugar cravings
• 2 to 4 pm energy slump
• Constant fatigue
• Foggy head
• Mood swings
• Trouble losing weight – especially around your waist
• Frequent urination

If you answered YES to any of these questions or warning signs, speak to us today about how we can help you prevent and/or manage diabetes. The good news is that diabetes is avoidable if you focus on having a healthy diet and exercising regularly. Herbs and nutrients can also help to balance blood sugar levels such as Cinnamon, Korean Ginseng, and Chromium.

In the meantime, follow these diet & lifestyle tips:

1. Maintain a healthy weight. If you need to lose weight, talk to us about the weight management program we run or click here for more information
2. Eat small, regular meals containing protein rich foods such as fish, lean meat, legumes, nuts and eggs. Click here for some great recipe ideas on our Facebook page
3. Include plenty of fresh fruit, vegetables, nuts and seeds in your daily diet
4. Avoid eating sugary foods and refined carbohydrates – breads, cakes, biscuits and pastries. Save these foods for special occasions
5. Limit alcohol consumption and have AT LEAST 2 alcohol free nights each week
6. Include regular exercise into your lifestyle for healthy weight maintenance

The start of the year is a perfect time to boost your child’s immunity, so that they stay strong and healthy throughout the year and don’t fall victim to frequent infections. A sick child can quickly spread their germs around the family, requiring time off school and work, and having a big impact on family life. Developing robust immunity is essential to every aspect of childhood development. In fact, healthy immunity in children sets the stage for good health well into adult life.

A Healthy Digestive System For Strong Immunity

Over 70% of our immune system lives in and around the digestive tract; therefore having high levels of good bacteria in the digestive system is essential for building a strong immune system in growing children. The beneficial balance of ‘good bugs’ in the gut is easily upset by many factors, including antibiotics, high sugar diets and stress. This, then can lead to an increased risk of colds and flu’s in your kids.

Less Sick Days Thanks To Probiotics

Probiotics are ‘good’ bacteria that you can give your kids as a supplement to aid in the development and maintenance of healthy digestive and immune function.

• Lactobacillus acidophilus and Bifidobacterium lactis are two strains of probiotics scientifically proven to boost immunity. Taken in combination over 6 months, these probiotics have been shown to effectively reduce the incidence and duration of upper respiratory tract infections in young children.

Herbs & Nutrients for Boosting Immunity

• Andrographis – This immune stimulating herb has a long history of use for fighting viral and bacterial infections. It reduces the intensity of cold symptoms such as tiredness, sleeplessness, sore throat and mucous secretions. 
• Vitamin C – This nutrient increases the activity of infection-fighting white blood cells, and it also inhibits viral growth. 
• Zinc – Zinc is crucial for normal development of white blood cells, the body’s main defence against infection.

Talk to us today about the best remedies to boost your child’s immunity and keep them healthy and happy this school year. In the meantime, follow these simple steps to support strong immunity:

1. Ensure your child eats plenty of vegetables and fruits each day
2. Ensure your child eats protein-rich foods in every meal or snack.
3. Ensure your child drinks plenty of water daily.
4. Reduce sugary foods and sweets, as these can suppress optimal immune function.
5. Avoid or severely limit processed foods, additives and artificial flavours.
6. Ensure your child has adequate sleep and rest.
7. Encourage regular exercise.

If you are suffering from any of the following symptoms, you may be one of the four million Australians who feel trapped by medically diagnosed Irritable Bowel Syndrome (IBS). IBS is described as a gastrointestinal disorder characterised by symptoms such as abdominal pain, altered bowel function, flatulence, bloating, constipation or diarrhoea.

Basically, these symptoms do not offer a clear diagnosis, but medically, the symptoms are labelled IBS after specific testing is performed and all other problems such as Cohn’s disease, ulcerative colitis, allergies or celiac disease have been ruled out.

Where does this leave the individual who experiences these symptoms? How do they cope with the disastrous effect IBS can have on their lives?

Quite often we will see these people at our clinic when they are desperate for help, as they feel their digestive system is letting them down all the time and they are suffering.

Taking a full case history can often reveal major clues about what had happened to the client’s health over the years. Some people discover that they had no digestive problems until they had one or more doses of antibiotics that stripped their bowels of healthy bacteria which was never replaced with good cultures. Others say it started after they developed a gut infection while travelling in Asia. Some know that a major stress incident was a trigger.

There are two main aspects of a person’s health to address when they have signs of IBS.  The first is to look at the person’s diet and general digestive health. For example, there may be foods they are innocently eating that are causing alot of irritation to their gut. If there is a constant irritant through the diet it will cause reddening, inflammation and an immune response. Common foods that can lead to IBS are dairy, wheat and sugar which are such a big part of the Australian diet. However some IBS sufferers have already eliminated these foods and still have the digestive problems. This then means a Naturopath can look in more detail at their diet and what may be irritating them. Following the blood type diet may be suggested, or doing the in house food detective test can clearly show food intolerances that may play a major role in IBS.

There are also very effective herbs and supplements that can support the digestion and the aim is to repair the gut problems and restore healthy bowel function so that IBS can be a problem in the past. Click here for more information on gut herbals used to treat digestive disorders.

Stress is another major factor that can cause IBS. Often when treating clients they talk about their awareness that their symptoms become a lot worse when they have a work deadline, or are in the middle of exams, or are having relationship problems.

Taking this into consideration, it is not just a matter of fixing a client’s diet and aiding the whole digestive function, but addressing the stress aspect as well. Often clients will notice that when they are enjoying themselves on holiday they can be a bit more relaxed with their diet. This is because they are relaxed in themselves. Treating the stress aspect of IBS is important and can be done through herbs known as nervines that will help support the nervous system. Acupuncture is also a wonderful balancing treatment and a course of acupuncture can do wonders to reduce stress in the body. Massage too can be a very relaxing treatment that soothes away the worries of the day. Click here for more information about how acupuncture helps with digestive problems. 

Diet and lifestyle tips to relieve IBS symptoms

Symptoms of IBS may be controlled by making some dietary and lifestyle changes. Some ideas that may help you monitor and control your symptoms include:

• Keeping a food and fluid diary so you can see the effects certain foods and/or drinks have on your IBS symptoms.
• Taking note how other factors, such as stress, affect your IBS symptoms and reducing your exposure to these factors.
• Consuming an increased variety of dietary fibre from whole grains, fruits and vegetables, as it’s important to remember that the fibre from fruits and vegetables are different to the fibre found in wholegrain cereals.
• Drinking a minimum of 2 litres of fluid daily, preferably water.
• Minimising fat intake in the diet and avoiding excessive intake of fizzy drinks and caffeine as these can worsen IBS symptoms.
• Regular light exercise such as yoga or walking which may help to reduce the symptoms of IBS.

 For more information and a personalized treatment plan, make an appointment with us today. 

Epigastric Pain

Epigastric pain is a common symptom in diseases of the stomach, including peptic ulcer, acute and chronic gastritis, and gastric spasm. Acupuncture provides satisfactory relief of epigastric pain-significantly better than injections of anisodamine or morphine plus atropine, as shown in randomized controlled trials. 

Nausea and Vomiting

Another common symptom of digestive disorders is nausea and vomiting. This can be due to a disordered function of the stomach, but it is more often a symptom or sign of generalized disorders. Morning sickness, postoperative vomiting, and nausea and vomiting related to chemotherapy are frequently encountered clinically. In all these conditions, acupuncture at point nèiguan (PC6) seems to have a specific antiemetic effect. A recent systematic review of trials using acupuncture for antiemesis showed that 11 of 12 randomized placebo-controlled trials, involving nearly 2000 patients, supported this effect. The reviewed papers showed consistent results across different investigators, different groups of patients, and different forms of acupuncture stimulation.

Digestive Diseases

Irritable colon syndrome and chronic ulcerative colitis are often difficult to treat with conventional medication. For these diseases, acupuncture has been shown to serve as a complementary or alternative therapeutic measure.  

How Does Acupuncture Improve Digestion?

There has been extensive research on the effect of acupuncture on the digestive system, with extensive data showing its influence on the physiology of the gastrointestinal tract, including acid secretion, motility, neurohormonal changes and changes in sensory thresholds. This means that many digestive symptoms can be treated. For example, bloating is reduced by acupuncture’s ability to increase acid secretion and improve the motility of the gastro-intestinal tract. This means food is broken down more effectively and moved through the digestive tract more efficiently.  

Also, acupuncture shows good analgesic and antispasmodic effects on the biliary tract and, as indicated previously, can be recommended for treatment of biliary colic. It also has a cholagogic action, which has been demonstrated in experimental studies. In the treatment of biliary colic due to gallstones, acupuncture is not only effective for relieving the colicky pain, but is also useful for expelling the stones. Acupuncture treatment is also worth trying for chronic cholecystitis, even if there is acute exacerbation. 

Please Note: All research references come from the World Health Organisation Treatment List and are sourced from the Traditional Chinese Medicine and Acupuncture Health Information Organisation. 

The digestive system is a long passage designed to break down food, process food, absorb nutrients and reject waste.  Herbal medicine has a traditional emphasis on normalizing digestive functions.  This is because the stomach is the first significant point of contact with most herbal medicines.  Gut herbals can increase secretions of acid, pepsin and mucus with the use of herbal Bitters, calm activity using astrigent, antispasmodic and aromatic remedies or stimulate motility with emetics.

Bitters

Bitters such as Gentiana, Wormwood and Dandelion Root act by a immediate reflex action to the brain via the bitter response in the mouth which means an increase in stomach acids to improve poor appetite and digestion. Traditionally bitters are seen as having a “cooling” effect by promotion of digestive activity which can reduce the symptoms of excesive heat in conditions such as headaches, inflammatory diseases, allergy or hypersensitivity.

Bitter herbs at low doses can increase oesophageal sphincter tone and improve gastric emptying.  As they can increase gastric acidity they should be used cautiously under the recommedation of your Practitioner.  As we age gastric secretions decline and people over 65 years can have low gastric acidity.

Aromatics

Aromatics such as Cardamon, Caraway, Aniseed, Fennel, Dill, and Cinnamon are used for sluggish digestion and inflammatory conditions.  They are used to reduce symptoms such as colic, flatulence, dyspepsia, bronchial congestion and irritable bowel disease.

Antispasmodics

This group of plant remedies such as Chamomile, Peppermint, Yarrow and Thyme are used for conditions such as colic, gastritis, nervous dyspepsia, general nervous, anxiety digestive symptoms.

Laxatives

Traditional plant remedies such as Aloe, Senna, Cascara, Yellow Dock are used for constipation to improve normal peristalsis.

Mucilages

A very important group of plants such as Marshmallow, Slippery Elm and Plantain are used for dyspeptic conditions especially with hyperacidity and inflammatory diseases of the digestive tract.  Herbal treatment can accelerate the healing of the digestive system and correct any underlying imbalances.

Nervous System Herbal Support

Herbs such as Passionflower, Valarian and Chamomile can help sooth and relax the nervous system which in turn will improve digestive function.

Plant constituents have a unique range of actions to improve, regulate and support healthy digestive function which is important for maintaining health and preventing disease. Your Practitioner will be best to advise you on ways to improve your digestive function.

Unless you have worked on construction sites or hazardous waste areas, the thought of having heavy metal toxicity would be far-fetched. Arsenic, mercury, lead; the thought of these substances inside your body and causing you ill-health would most likely not be the first thing that springs to mind when you think, “I just don’t feel right.“

However, heavy metal toxicity caused by increasing levels of pollution and use of chemicals is a growing threat to our health and to the development of our children. High levels of toxic metals deposited in body and brain tissue may cause significant developmental and neurological damage.

Toxic metals do not have any useful physiological function, adversely affect almost every organ system, and disrupt the homeostasis of nutrient elements.

Although acute metal poisoning is rare, a chronic, low-level exposure to toxic metals is common, and it can result in significant retention in the body. This can cause a vast array of adverse health effects and chronic disease. Although we can’t tell when the exposure occurred and how long it has been retained in your body, we can perform a simple urine test to discern just how much heavy metal toxicity is present. 

Recently, we had a client suffering from a range of long-term health complaints including fibromyalgia and chronic fatigue syndrome. She was yet to find relief from any other therapies, both medical and alternative. After performing a wellness assessment on her (a series of tests we use at Paddington Clinic checking for health imbalances), which included a simple urine analysis which tests for heavy metal toxicity, it became apparent she had a high amount of lead in her body.

After undergoing a heavy metal detoxification, her symptoms virtually vanished and she was amazed at how much better she felt. 

Heavy metal toxicity is easily detected and easily treated, so don’t put up with feeling less than amazing when you don’t have to. You can either undergo just a heavy metals test, or a complete wellness assessment to get to the bottom of your health disorder. Talk to us today.

Second week into the year and there’s no better time to refine your eating habits and goals for 2012. There is a saying, “Diet cures more than the doctor”, and it’s true: the role food and nutrition plays in our health and well being cannot be understated.

Everything we eat breaks down and becomes the building blocks of our bodies; new cells, hormones, neuro-transmitters, everything within us is created from the food we eat. Thus, if there is an abundance of proteins, fats, minerals, phyto-nutrients and other essential “body ingredients”, we create for ourselves healthy bodies and healthy minds and keep the process of body decay and degeneration at bay.

On the other hand, if our diets are full of processed foods, fats, sugars and other unhealthy things, what do you think happens to them? The body can only process so much, so not only does a back-log of toxins and waste products build up inside our body tissues and gut- poisoning our blood system and causing a sluggish liver, but excess fat forms on our arteries, putting us at huge risks of heart disease.

It has to be said, “You are what you eat.” So, this year make some steps towards adopting healthier food choices. 

Follow our top 10 tips and enjoy the feeling of greater wellness:

1) Colours – get as many different coloured fresh fruit and veggies in your day as possible. Aim for AT LEAST 4 colours a day. As a general rule all the different coloured fruits and vegetables hold different nutrients and phyto-nutrients, essential for good health and glowing skin. So the more variety of colours, the more variety of nutrients. Aim for 5 serves of veggies and 2 serves of fruit each day.

2) Read Labels - Get into the habit of reading food labels. How many ingredients do you recognise? How many are numbers? What are they? Are they good? I bet at least 50% of your packaged products contain preservative 202 – great for preserving foods and ensuring that manufacturers get more shelf life from their product, which equals less waste and more profit for them, but what does the consumer get? 202 is perfect for aggravating allergies, triggering asthma attacks, and disrupting behaviour in children. We encourage you to get curious about the ingredients in your food. When in doubt? Fresh, whole, unpackaged food is best.

3) Planning - Eating healthy requires some planning. At the beginning of the week try writing out your meal plan, breakfast, lunch, snacks and dinner. Build your shopping list based on what you are going to cook rather than what you feel like on shopping day.

4) Take your own lunch – Once you get into a rhythm with your planning, there’s no reason not to take your own lunch. Pack leftovers from the night before, or make your lunch while your dinner is cooking. Taking your own lunch saves loads of money, plus you can control your portion sizes.

5) Grass fed organic meat – look for meat that’s raised and finished eating grass. Just as we “are what we eat” the animals we eat “are what they eat”. This is really important and often overlooked. Cows aren’t meant to eat grains. They thrive on grass, and remain healthy and often live a more natural life when they are grass fed. Do you really want to be eating a sick cow? One that was injected with hormones and antibiotics, just to survive long enough to be fattened up for eating? We do understand that grass fed organic meat can be more expensive, but if you followed point 3 and 4, then you can afford to spend some of the money you are saving!

6) Farmers Markets – Another way to save money, support the local economy and eat fresh foods packed with more nutrients – visit your local farmers markets.

7) Hydrate – We don’t need to go on about this one. Drink plenty of water. It’s importance in the peak functioning of our bodies cannot be underestimated!

8 ) Say goodbye to sugar - Sugar is the king of all evils. Responsible for cravings, mood swings, PMS, spikes in energy, bad skin, diabetes, weight gain etc… Cut it out of your day!  Today! You will thank yourself. For tips on kicking the sugar habit check out our previous blog.

9) Make time to eat – it’s better to not eat than to eat on the fly, whilst running out the door for the bus or driving through traffic to get to work. Why? The digestive system is part of the parasympathetic nervous system, so your body can either digest food, or be in a state of stress BUT it can’t do both at the same time. Unfortunately stress outweighs digestion in the body, so if you’re eating while on the fly, then your food isn’t really getting far. It can stay sitting in the gut, leading to bloating, gas, feeling tired, and IBS.  So make time to eat, relax and enjoy your food, and don’t forget to chew slowly.

10) Eat Fat! Yes, eat FAT. I know it goes against everything you have been told, but FAT is good for you and unfortunately the low fat diet fad has actually led to more pain than gain. Now when we say eat fat we mean good fat, like olive oil, flaxseed oil, avocados, nuts or cook in gee or coconut oil. Did you know? Fat is actually the body’s preferred energy supply.

For quick and healthy recipe ideas, visit our FOODIE FRIDAY page on Facebook.

Happy Eating!