Moonhawk Healing Natural Therapies

Fatigue

Help for Hayfever

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Preventing and Managing Seasonal Allergies

Seasonal allergies, hayfever, allergic rhinitis are all terms for a group of symptoms where the immune system has become hypersensitive to pollens, dust, moulds, mites or animal dander. 

Symptoms of Allergic Rhinitis

  • Runny nose
  • Red, itchy, watery eyes
  • Sneezing
  • Itchy throat, eyes & face
  • Sinus pain & headache
  • Stuffy, runny nose
  • Fatigue, generalised aches & pains
  • Sore throat
  • Post-nasal drip

Starting around August and running through to late summer around 20% of Australians are affected by seasonal allergies, which impact on day-to-day life for the duration of what is often called the “hayfever season”. 

The acute immune response associated with seasonal allergies is your body’s way of ridding itself of allergens. You can significantly reduce the severity and duration of allergic rhinitis by targeting key chemical mediators produced by mast cells and eosinophils which cause the reaction i.e., histamines, leukotrienes and IgE antibodies. 

Albizia lebbeck is a well know Ayurvedic medicinal herb with significant anti-allergic and analgesic properties. It strengthens the respiratory system, clears accumulated mucus and eases inflammation. 

Perilla is a Chines herb traditionally used for allergic rhinitis, sinus congestion, and as an antidote for seafood allergies. 

Baical skullcap balances the immune system response to allergens, decreasing the inflammatory response and easing symptoms of allergic rhinitis.

Golden Seal and Eyebright are mucous membrane tonics used to strengthen nasal mucosa and reduce mucous secretions associated with rhinitis. Eyebright is particularly effective for allergies that start in the eyes. 

Echinacea is an excellent tonic for the immune system as well as being a powerful anti-inflammatory which assists in reducing symptoms associated with allergic rhinitis.  

Vitamin C is useful in the prevention and management of seasonal allergies as it inhibits the release of histamines. Vitamin C is an immunomodulator i.e., it regulates immune function through enhancing the activity of immune cells. Vitamin C increases immunity in a number of ways e.g.:

  • influencing T-cells,
  • stimulating the production of interferons (proteins that protect cells against viruses),
  • stimulating production of antibodies, and
  • modulates immune function in the thymus gland.

Vitamin C also improves the function of leucocytes (white blood cells). 

Zinc is essential for the normal function of the inflammatory response and has an important role in the structure and health of cell membranes.  

Quercetin is a potent anti-histamine and anti-inflammatory. It reduces the response of immune cells responsible for allergic reactions. 

Inhalation can assist in clearing blocked nasal passage. To a bowl of steaming water add 1 drop of high-quality Australian Eucalyptus essential oil. With a towel over your head and your eyes closed, lean over the steam and inhale – through the nose as much as possible. Then move away and take a normal breath. Add another drop of essential oil to the bowl and breathe in as before. Repeat this procedure till you have used UP TO 5 drops in total. 

Rinsing your nasal passages with a neti pot can assist. Saline nasal sprays have a similar effect of clearing out allergens from nasal passages. 

Lifestyle choices can assist with seasonal allergies. Keep house dust to a minimum – vacuum your house regularly – and avoid highly scented household and personal products (air fresheners, perfumes, etc). 

Choosing the correct treatment regime is essential to preventing and reducing the impact of allergic rhinitis and seasonal allergies. The correct treatment regime will reduce chemical mediators associated with the allergic response, as well as providing relief of symptoms associated with allergic rhinitis.

Book an appointment with me to discuss the best way to reduce your hayfever.

Reference: Herbs & Natural Supplements: An evidence-based guide (3nd Edition), by Lesley Braun and Marc Cohen. 
Principles and Practice of Phytotherapy (2nd Edition) by Kerry Bone & Simon Mills
The Essential Guide to Herbal Safety, by Simon Mills and Kerry Bone. 
Medicinal Plants of the World by Ben-Erik van Wyk & Michael Wink.

Buying Food for a Healthy Diet

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How to Buy Food for a Healthy Diet

I’m often asked how someone can improve their health and wellbeing through eating good food. A healthy eating plan starts in the kitchen. You need to have healthy food in your fridge and pantry so you can quickly prepare a healthy meal and not be tempted to make poor food choices.

Start with a Meal Plan

Before you do your weekly shop write down a meal plan. This doesn’t have to be a complicated, “set in stone” meal plan. You can outline what you think you will be eating and write a list that fits that broad plan. The best type of meal plan is a flexible one.

When shopping for food choose:

  • Nutrient dense foods
  • Wholegrain foods that have minimum processing e.g. whole wheat, brown rice, oats, wholegrain breads and cereals. Highly refined grains that have been enriched still do not compensate for the nutrients lost in processing.
  • Dried beans/pulses like borlotti beans, chickpeas, black beans, lentils and moong dahl. Dried beans can be soaked overnight and cooked the next day. Beans/pulses are a great source of protein and fibre, which helps slow glucose absorption and keeps blood glucose levels stable. Dried beans/pulses can be used to make lots of delicious meals e.g. beans and rice, and dahl, or pulses can be added to a meat based casserole. Canned beans and pulses are an alternative for those who prefer not to cook their own.
  • Fresh fruit and vegetables over processed ones (dried, canned, frozen, juices, and juice drinks). It’s ok to have some frozen fruit and vegetables in the freezer for when you run out of fresh produce, however, remember fresh really is best.  Select a variety of vegetables from the leafy green, red, orange and yellow groups. 
  • Meat, poultry, fish that is low in visible fat.
  • Low fat (not no fat) dairy products – milk, cheese, yoghurt, soy products.
  • A variety of foods from all food groups.

Read the food label so you know:

  • The calorie/kj content of a standard serve of that food.
  • What other nutrients are in the food – look out for:
    • fibre content,
    • sugar (including corn syrup, honey, molasses, fruit juice concentrate),
    • saturated fats & trans fats,
    • salt,
    • added nutrients,
    • flavours & colours (natural & artificial).
  • Be wary of anything labelled ‘light’, low fat, low salt or low/no cholesterol. What else is in the food? e.g. many low/no fat foods are high in sugar.

Want to know how to improve the role food has to your overall health and wellbeing? Book an appointment with me – see Bookings page.

Three Stages of Fatigue

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 Three Stages of Fatigue

It’s rare for people to go from feeling ok to feeling fatigued. The journey to exhaustion generally goes through three stages. Recognising and addressing fatigue in the early stages can reduce the risk on moving onto later stages.

Stage One – constantly on alert

·         You feel constantly alarmed, even when they are not in stressful situations

·         You may experience anxiety – constantly worrying about even trivial things

·         Your immunity is low – you catch everything that’s going around

·         Insomnia – poor sleep leads to more fatigue

At this stage your cortisol levels may be elevated.

Stage Two – feeling stressed and tired is constant

This stage is when cortisol becomes dominant. Cortisol is fat sparing, so quite often in this phase people feel they are gaining weight and/or can’t lose weight.

·         Sleep problems start to escalate, often manifesting as waking through the night, waking up tired, or having trouble going to sleep

·         Concentrating on a task becomes more and more difficult

·         Energy crashes happen throughout the day

·         Other changes to hormones and blood glucose levels can lead to other health problems

Stage Three – exhaustion

Completing even day to day tasks becomes a challenge.

In this stage cortisol levels are often low.

·         Fatigue is overwhelming

·         Anxiety and depression escalate

·         People often have constant body aches and pains

·         Immunity is low

Get Help Sooner Rather Than Later

Recognising the Stages of Fatigue is essential to making a recovery before you reach the exhaustion phase.The sooner you ask for help the sooner you will start to feel better.

Seek advice from an accredited and registered Naturopath – they will guide you through the changes needed to address your fatigue, as well as prescribing personalised herbs and nutritional supplements to help you feel better faster. Their professional advice is invaluable.

 

Tiredness and Fatigue

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 Tiredness and Fatigue: A Crisis in Modern Society

Are you just tired or are you fatigued.

Fatigue can be defined as a generalised malaise that impacts on a person’s physical and mental health. People often lack motivation (and the energy) tocomplete even simple day to day tasks.

People with fatigue may experience:

·         Low energy and vitality

·         Poor physical performance, along with low stamina and strength

·         Mood disorders such as low mood and/or depression

·         Poor memory, inability to concentrate

The interplay between physical and cognitive performance is disrupted, and a cycle of physical fatigue leading to cognitive fatigue leading to physical fatigue – the cycle can go on and on.

When defining fatigue, it’s essential to differentiate between daytime sleepiness and fatigue. People with fatigue often say things like ‘I’m exhausted allthe time’, or ‘I can’t concentrate on anything’.

Mitochondria and Fatigue

Fatigue and mitochondria are linked. 

Mitochondria are tiny organelles found in most cells of the body that are responsible for energy production.

Mitochondria produce energy. No matter whether you are at rest or exercising vigorously you need energy to function properly. Energy production is a complex process that relies on the Krebs or Citric Acid Cycle, and the Electron Transport Chain. Simply put, glucose goes in one end and energy comes out the other.

Adequate amounts of energy are needed by cells and organs in order to function properly and maintain metabolism.

Many drivers of fatigue impact on the health and function of mitochondria.

Drivers of Fatigue

The underlying causes of fatigue are many and varied. Most people who have fatigue often have more than one reason why they are fatigued. Causes include:

·         Infection – microbial and/or viral. It’s worth noting that post-viral fatigue is a well-known phenomenon in Naturopathy. Naturopaths and Herbalists have been helping patients overcome post-infection fatigue for decades.

·         Nutritional deficiencies can play a major role in fatigue. Mitochondria need more than just glucose to make energy. To make energy each mitochondria needs a mix of B vitamins, magnesium, manganese, cysteine, lipoic acid, iron, copper and Coenzyme Q10. These nutrients need to be in the right proportion – too little and your mitochondria can’t do their job, too much can cause toxic stress. Mitochondria can be damaged by oxidative stress, drugs and alcohol, environmental toxins, ageing and genetic vulnerabilities.

·         Low iron, which leads to low cellular oxygen (iron in haemoglobin carries oxygen around the body distributing it to cells)

·         Lifestyle factors such as poor sleep habits, lack of exercise, and lack of fresh air can all lead to fatigue.

·         Hormonal changes – stress hormones such as cortisol and DHEA, sex hormones such as testosterone

·         Gastrointestinal issues – malabsorption, dysbiosis

A major driver of fatigue is thyroid dysfunction. Low levels of thyroid hormones (T4 and T3), poor conversion of T4 to T3, and cellular hypothyroidism are key drivers of thyroid related fatigue. Thyroid and fatigue is a topic in itself, so I won’t cover it in this Blog.

Helping patients with ongoing fatigue is a matter of peeling away at the layers that make up the cause. It is rare that there is one clear driver of fatigue.

Treating Fatigue

Pathology testing is often used to detect changes to biochemistry and nutrient levels which may provide valuable clues to the underlying cause of fatigue. Once nutritional abnormalities are identified, a tailored prescription of nutritional supplements can make a significant change to energy levels.

Common supplements prescribed to help patients with fatigue include magnesium, B vitamins, vitamin D, carnitine, CoQ10, and lipoic acid.

Eating the right food can help as well. Including good fats, fibre, vegetables and fruits (6-9 cups daily), and good sources of protein can provide your body with the nutrients and fuel it needs to function better.

Avoiding refined food, particularly added sugar, and alcohol can be of great benefit.

Specific medicinal herbs can help with fatigue. Different herbs are prescribed depending on what fatigue signs and symptoms to patient has. There is no ‘one size fits all’ herbal prescription for fatigue. What suits one patient, won’t suit another.

Adrenal Fatigue – an overused and misunderstood term

There is a need to move away from the term adrenal fatigue as this does not really describe what is happening. Adrenal insufficiency may be a better description as it does address the completely exhausted phase of fatigue where the adrenal glands do not produce adequate amounts of cortisol. Adrenal dysfunction may better describe what is happening in the adrenal glands. However, as the adrenal glands do not work alone, they are part of the hypothalamus-pituitary-adrenal (HPA) axis. All three have a role to play in fatigue.

It doesn’t matter what we call it, millions of people with fatigue suffer from similar signs and symptoms. Naming a disease doesn’t necessarily change the treatment.

How Long Before I Feel Better?

Most patients who come to see me for fatigue are looking for a quick fix. While it’s possible to have people starting to feel better in a short time, the reversal of fatigue can take some time, and is often dependent on the patient making some diet and lifestyle changes. Many patients need to look at and change their working and sleep habits, for example, before they can truly start to feel better.

It’s essential to find and address the underlying causeof the fatigue. Without doing this it’s an uphill struggle to reverse fatigue.

Seek advice from an accredited and registered Naturopath – they will guide you through the changes needed to address your fatigue, as well as prescribing personalised herbs and nutritional supplements to help you feel better faster. Their professional advice is invaluable.

 

TeleHealth and Face to Face Appointments Available – Clinic Open for Business

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Naturopathy is considered to be part of the allied health system within Australia. There has been no Government decision to close naturopathy from practice, and Government has encouraged naturopaths to continue to practice and to support the health of patients, and to reduce the demand on the medical system.

The current Covid19 crisis has had no regulatory impact on my naturopathy practice. Having said that, I understand that some patients may be reluctant to come onto the clinic for face to face appointments. To support these patients I am offering TeleHealth appointments. 

This means that instead of seeing me in person, your consultation will be via the internet. I can assure you that the TeleHealth system I use is safe and secure.

Booking a TeleHealth Appointment

You can book your TeleHealth appointment at https://entirephysio.com.au/entire-physio-booking-page/

Scroll down and choose a Telehealth option for a consultation.

If you prefer, you can telephone Entire Physio on 6299 5183. 
.
What Patients Need for TeleHealth

To participate in a TeleHealth appointment you will need to have a stable internet connection and a device that supports video and audio. Most computers, laptops, tablets and mobile phones will support audio and visual function. Make sure this function is turned on for your device.

Prior to your appointment you will be sent a link to your TeleHealth appointment in either your appointment confirmation email or reminder, and that will open up your video session with me.

Dispensing Herbs and Supplements

I will be dispensing herbs and supplements via the online dispensary vital.ly. Once I have added your prescription to vital.ly, you wil receive an email giving you access to the site. You wil then be ale to order your herbs and supplements, and choose the delivery method. Your herbs and supplements will be delivered to your door. 

I know we are living in challenging and difficult times. I hope you and your family are safe and well. My goal is to continue to help patients with their ongoing health and wellbeing. Queanbeyan

Face to face consultations will be available at my Queanbeyan clinic only due to travel retrictions between NSW and the ACT. 

Menopause and Genitourinary Changes

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Let’s Talk About Menopause and Genitourinary Changes
This Blog follows on from my earlier Blog on Menopause.
Genitourinary changes as a result of menopause are rarely talked about by women. It can be a thorny subject and women may be embarrassed or uncomfortable to talk about what’s going on ‘down there’. They may feel it’s a private matter. We need to get better at talking about all the symptoms of menopause. The more we talk about it, the more normal these symptoms become.
Declines in female hormones impact on the genitourinary system causing chronic pain, irritation, urinary infections (UTIs), dry vagina, skin fissures, and fear of intercourse because of pain. While hot flushes and mood swings tend to settle with time, genitourinary changes don’t.
Sometimes symptoms are so bad women cannot wear jeans or tight clothes, or feel uncomfortable sitting down.
What’s Happening
Common symptoms of genitourinary changes include vaginal dryness, burning and/or itching around the vagina, painful intercourse, urinary incontinence, recurrent urinary tract infections (UTIs), and stress incontinence. The vaginal microbiome can change due to changes in pH of the vagina.
Anatomical changes can include a loss of fullness in the genital area, and weakened pelvic floor muscles.
Treatments
The good news is there is help available.
While there are pharmaceutical interventions for menopause symptoms, many women prefer a more natural approach such as medicinal herbs and nutritional supplements for the management of their symptoms. In my experience, around 95% of women who seek naturopathic help will benefit from the herbs and/or supplements prescribed.
Often a combination of oral and topical applications is appropriate.
A pH correct, water based lubricant can ease vaginal dryness and reduce pain during intercourse.
Vaginal creams based on medicinal herbs and specific nutrients can help.
A physiotherapist who specialises in pelvic floor problems can help with urinary incontinence, bladder weakness, weak pelvic floor muscles, and prolapse of the uterus. Correct diagnosis and treatment can provide relief of symptoms and confidence to get on with day to day life.
Entire Physio in Queanbeyan has a physiotherapist who specialises in women’s’ pelvic floor issues.
Personal care products can make symptoms worse e.g soap, bath gels, lubricants, condoms, panty liners or pads can all make symptoms worse. Use a low irritant soap, and stay away from anything that may irritate.
Talk to an accredited naturopath or herbalist to find out what medical herbs and supplements will suit your individual needs.
Vaginal Microbiome
No Blog on menopause is complete without discussion on the vaginal microbiome. The most prominent microbe in the vagina is Lactobacilli. As oestrogen declines so does the prevalence of Lactobacilli, leading to a change in pH. This in turn increases vaginal dryness and may decrease libido.
Changes in the vaginal microbiome during menopause have been implicated in chronic UTIs.
Probiotics taken orally and/or used as a pessary can assist in correcting the vaginal microbiome of menopausal women.
It’s essential you consult a qualified naturopath or herbalist before using probiotics as a pessary.
Seek Help
As difficult as it is to talk about genitourinary changes associated with menopause it’s important you seek help. There are sympathetic Naturopaths and Herbalists who will listen to your concerns and prescribe a suitable, personalized treatment plan.
If your own GP is hard to talk to, ask your female friends who they see. There are GPs and specialists out there who will listen to your concerns and help you.