Category: Minerals

Posted by Christine Pope on in Health Care, Homeopathy, Minerals, Tea

Treating Colds and Flu at home

There is a lot of discussion about circulating viruses at the moment and quite a bit of uncertainty about whether people know how to treat these symptoms at home. To make it easier I presented and recorded a webinar on Treating Cold and Flu symptoms and have recorded it. The presentation and the recording can be downloaded here. In addition I have summarised my suggested homeoapthic treatment for these symptoms below so that all the information is handy.

Treating Colds and Flu symptoms webinar

Treating colds and fluDownload

Homeopathically there are some excellent options for managing cold and flu and fevers and I have summarised the type of symptoms you would see in a patient who needs this remedy for a few of my favourites below.

Aconite

First remedy to consider where the onset is very sudden and in particular after exposure to cold dry weather.  Person who needs Aconite is usually extremely anxious, fearful and/or restless.

Violent onset of bursting headache in forehead with burning, tingling and numbness in the nose.  Worse for warm room, cold, dry weather. Better for lying down or open air.

Belladonna

Sudden onset of intense, bursting head pain with hot, red flushed face. Restless, delirious, desire to escape, may strike or bite. Throbbing in the temples worse for  motion of eyes, light, noise, touch, jarring. Better for lying, pressure, bending head back, wrapping up head warmly.

Good remedy for middle ear infection with bright red face and sudden onset of ear pain.

Also good for right sided sore throats which are quite red.

Bryonia

Dry cough which is worse for movement and causes pain in the chest.Constipation with large dry stool.

Pressing or bursting in temples and forehead like a crushing weight worse for motion, stooping, moving eyes. Better for pressure, rest, closing eyes and warmth.

Irritable, thirsty, wants to get back to work.

Ferrum Phos

Often used for fever where there are few other symptoms, typically slow progression.

Gelsemium

Tired exhausting flu. Generally dizzy, drowsy, droopy or dull. Thinking is an effort. Chills or dull pain up and down the spine. Wants to sleep or lie down. Little thirst.

May be accompanied by diarrhea.

Hepar Sulph

Sensitive and irritable. Sore throats with a feeling like something is stuck in it, like a splinter. Swollen tonsils and glands often with pus.  Sharp pain on swallowing. Discharges smell sour. Worse for drafts and touch. Good to use if you don’t get to the Aconite early enough and it comes on after being out in the cold.

Pulsatilla

Well developed colds with yellow or green mucus. Symptoms change constantly and person is easily upset and wants people around them Cough can be dry at night but loose in the morning. Worse for heat. Desires rich and creamy foods.

For stomach symptoms the following remedies may be helpful.

Arsenicum

First remedy to think of for food poisoning or stomach flu. May not be able to bear the sight, smell or thought of food. Worse at midnight to 2am. Generally chilly and desiring frequent cold drinks. Patient may be very anxious and better for warm applications.

Lycopodium

Patient is full of gas with flatulence and belching. Weak digestion and may be satiated after a little food.  Can’t stand anything around  the waist. Usually worse between 4-8pm.

img_0047Mag Phos

Colic in children. Abdominal cramping better for warmth and pressure, often quite gassy and better for bending over.

Nux Vomica

Hangover remedy. Over indulgence in food and alcohol. Constipated or with heartburn made worse by spicy food. Grumpy irritable and workaholic people.

Better for rest or discharges.

Podophyllum

Good remedy for Bali Belly with explosive diarrhea. Also for constipation alternating with diarrhea. Worse for acid fruits or milk. Sour smelling vomit.

Thirst for large quantities of water.

Christine Pope is based at Elemental Health, St Ives and runs regular workshops to teach people how to use natural medicine for treating common health complaints. If you need more information you can make an appointment on (02) 80840081 or online at http://elementalhealth.net.au .

Posted by Christine Pope on in Health Care, Iodine, Minerals, Nutrition

Five minerals you need to know about !

In my clinic last year there was a lot of focus on Calcium and osteoporosis but realistically everyone knows they need Calcium for bone health. There are however 20 essential minerals for health and in this blog you are going to find out about five that could be having a big impact on your current health and wellbeing. In case you do want more information on Bone Health read my latest blog on Building Healthy Bones.

Iodine is basically found in things that come out of the ocean, like fish and seaweed, but also in organic eggs and celtic sea salt. Iodine is an essential nutrient for glandular health and in particular the thyroid gland. Thyroid hormones require iodine to form T4 or thyroxine which then has an iodine ion removed to become the active hormone T3, or tri-iodothyonine.

The thyroid is responsible for growth and repair, so effectively controls your metabolism but also your ability to heal effectively. When your thyroid health is impaired you tend to have one of two reactions, first up if your production of thyroid hormones is too low you tend to become fatigued, foggy, constipated and suffer from dry skin and hair loss. If you are overproducing thyroid hormones you tend to be agitated, lose weight easily and have loose bowels. You do need to be careful supplementing with iodine particularly if you suffer from auto-immune conditions and its preferable to build supplements up slowly as well as having iodine from food sources.

Selenium is also a key nutrient for thyroid health and is important for the production of anti-oxidants such as glutathione. Australian soils tend to be low in selenium and to get an adequate dose four brazil nuts a day is recommended, but ideally they actually come from Brazil where the soils are still replete in selenium.

Glutathione is an anti-oxidant which can prevent damage to cells, it also regulates DNA production. It can be taken as a supplement however supporting your own body to produce adequate glutathione is probably recommended as a longer term strategy.

It is usually fairly easy to determine whether Chromium is a deficiency for someone as they will crave sweet foods and may be prone to dizziness or fatigue if they haven’t eaten in a few hours. Chromium is a key component of glucose tolerance factor. If you eat a meal high in carbohydrates and then feel tired a couple of hours later it is possible that you cannot manage the surge in glucose in your blood from the food. Glucose tolerance factor binds to insulin and enhances its reaction often by a factor of three, so low levels of chromium will reduce your ability to manage foods high in glucose.

People who are deficient in both Chromium and Iodine will have a lot of difficulty in losing weight as they are two key minerals for your metabolism.

Potassium is another key nutrient as it is an important electrolyte in the body and it is a useful marker of adrenal health. Ideally potassium and sodium need to be in a reasonable balance as an indicator of good adrenal health. Potassium is the major electrolyte in the intercellular fluid and sodium is the major electrolyte in the extracellular fluid. Low potassium levels can result in cells being dehydrated and operating less effectively.

Potassium is frequently low in people who have been under chronic long term stress or those who do not eat sufficient fruit and vegetables, which are usually the best sources.

Most people cite bananas as a good source of potassium at about 400mg. There are a range of good quality sources including half an avocado (487mg) or a medium sized sweet potato (541mg) or 1 cup of navy, lima or canellini beans (840mg) which all contain a higher level of potassium than bananas.

Copper is a mineral that often gets ignored as the focus for the immune system in particular is often on zinc, however inadequate copper levels make it difficult for you to respond to bacterial infections. It is found in all  tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system. The best sources include seafood, organ meats, whole grains and legumes. A popular source of copper is Chocolate, however it is the raw cacao that is high in copper.

Copper is usually more problematic when is it in excess and this can be associated with increased anxiety, headaches and allergies.

Interested in finding out more about your mineral levels and what you may need to include in your diet. Christine Pope is available for appointments on Tuesday and Wednesday at her clinic at St Ives, Elemental Health, You can make appointments on 02 8084 0081 or book online.

Posted by Christine Pope on in Health Care, Minerals, Nutrition

Building Healthy Bones

Surprisingly large numbers of women (and men) in Australia are being diagnosed with osteopenia or osteoporosis. This is despite a very high rate of dairy consumption in the country. So what is happening and can you build healthy bones as you get older?

There are three major areas that need to be addressed for good bone health, namely exercise, nutrition and lifestyle factors. Most people think about calcium and perhaps Vitamin D but don’t necessarily address the other key areas.

Bones are constantly being broken down and remodeled and this process results in up to 10% of the bone mass of an adult being replaced every year. This means that changes will take time to have an impact but that you can maintain or even improve your existing bone density.

One indication that you have a problem with your bone density can be having a bone fracture easily or having a fracture take a long time to heal. Usually the bone will remodel and repair over 6-8 weeks however if this process takes considerably longer its essential to get your bone density assessed.

Lifestyle factors are an important consideration and conditions which affect absorption such as celiac disease will increase your risk factors. There are also certain medications , such as corticosteroids, which reduce bone density. Other key lifestyle factors are heavy smoking and drinking. Heavy drinking usually results in a range of key nutrient deficiencies and Calcium and Vitamin D are just two that can be impacted.

Photo by Pixabay on Pexels.com

Exercise is critical for bone health and even two hours of regular walking a week can make a difference. Walking causes micro fractures which encourages the process of bone remodeling. Walking needs to be brisk, at a pace where you can speak but not sing! Ideally incorporate some hills and keep stretching yourself.

Weight bearing exercise is also helpful as it can prevent further bone loss and strengthens existing bone. Impact exercise such as aerobics, dancing , tennis and basketball have the benefit of being weight bearing as well as building bone. These are classified as the ideal exercises to build bone however its important to start exercising at an appropriate level and build up slowly.

Nutrition is an area that often gets overlooked or there is a strong focus on calcium containing foods at the expense of synergistic nutrients which assist in bone formation. So how much and what type of nutrients should you be reviewing in your diet?

First up make sure you are absorbing nutrients well. Generally good digestive health is key and this would usually mean that you don’t suffer from reflux, excessive flatulence or belching and that you don’t require medications to manage these conditions. Other indications of poor digestive health can be constipation or diarrhea as in both cases you may be less able to absorb nutrients.

Secondly look at the key minerals required for good bone building. This includes Calcium, Magnesium, Boron, Silicon and Vitamins D and K. In my initial consultations we usually assess these minerals either based on signs and symptoms or further testing as required. How would you know you had a deficiency ? Magnesium for example is a common deficiency and usually results in symptoms like headaches and cramping or an inability to manage stress such that you feel constantly tired but wired! Silicon is a surprisingly common deficiency in Australia and usually results in dull flat looking hair and weak nails.

A good way to introduce more minerals to your diet is to add bone broth ideally made from organic bones. This provides soluble minerals in an easy to digest form. The collagen and gelatine in bone broth is also a gentle treatment for the digestion and may assist in improving the quality of the lining.

Another key nutrient for bone building is protein with about half of the bone comprised of proteins. Very low protein intake can decrease calcium absorption and may affect the rate of bone formation. Very high protein diets can leach calcium from the bone to reduce the acidity in the blood. Up to about 100g of protein from food a day balanced with a good range of vegetables appears to be the right level. Just remember that its 100g of protein and not 100g of protein containing food. For example chicken is about 25% protein so a 200g chicken breast fillet is about 50g of actual protein.(1).

For more information about building healthy bone make an appointment with Christine at Elemental Health on 02 8084 0081.

(1) Beasley JM, LaCroix AZ, Larson JC, Huang Y, Neuhouser ML, Tinker LF, Jackson R, Snetselaar L, Johnson KC, Eaton CB, Prentice RL. Biomarker-calibrated protein intake and bone health in the Women’s Health Initiative clinical trials and observational study. Am J Clin Nutr. 2014 Apr;99(4):934-40. doi: 10.3945/ajcn.113.076786. Epub 2014 Feb 19. PMID: 24552750; PMCID: PMC3953886.

Posted by Christine Pope on in Dairy Free, Health Care, Minerals, Recipes, vegetables

Therapeutic Juicing

Juicing is a useful way to increase nutrients in the diet and can also be used therapeutically. There are many foods which you can use with health benefits and a regular juice can be a good addition to your diet. It can also be a good way to get your three cups of vegetables daily. Here are three of my favourite combinations that you may find helpful.

Celery juice is known for its benefits in reducing fluid retention however what do you use if you can’t stand celery? My first juice is a delicious blend and can easily be adjusted for specific preferences. Key is the pineapple and cucumber. Papaya is also helpful for fluid retention (and improving digestion) but you can increase other ingredients to compensate if you don’t have papaya handy.

Fluid Retention

  • 1 cup chopped Pineapple
  • 1/2 Cucumber
  • 1 Apple (green or red)
  • 1/2 cup papaya
  • 1 cup green spinach

Pineapple is a good source of bromelain which is useful to reduce inflammation and fluid retention. If you don’t have papaya add a little more pineapple. If using organic food then you do not need to peel the cucumber or apple.

Place in the blender or juicer and blend until smooth. You may need to dilute a little with water.

This next juice is a good way to get an energy boost in the afternoon as well as generally increasing vegetable intake in the diet generally. I do like to add a little ginger but that may not appeal to everyone.

Energy Boost

  • 2 Carrots
  • 1 small beetroot
  • 2 stalks of celery
  • 2 Apples

Peel the carrots and beetroot and then juice with the celery and apples. A delicious addition is a small knob of ginger.

One of my favourite social media sites for new recipes is Simple Green Smoothies and they also provide great information on how to blend to make a good green smoothie. The basic recipe is as follows;

  • 1 cup leafy greens (spinach or kale)
  • 1 cup of liquid such as coconut water, nut milk or dairy
  • 1 cup of fruit (having it frozen makes it easier to store)

Blend the greens initially and then add liquid and mix through. Follow up with fruit and blend until smooth and creamy.

Do you have a favourite juice recipe please feel free to share in the comments below.

Christine Pope is a Naturopath and Nutritionist based at Elemental Health St Ives. You can make appointments on 8084 0081 or online at www.elementalhealth.net.au .

Posted by Christine Pope on in Health Care, Minerals, Nutrition, probiotics, Recipes, vegetables

Carrots – seasonal veggie inspirations

Carrots are a versatile vegetable and nutritionally a great source of Beta-Carotene, Vitamins B6 and K as well as minerals such as potassium . The beta carotene in carrots can be converted to Vitamin A. They are also good food for the microbiome as the soluble starch in carrots is largely pectin.

Carrots have the advantage of being ideal raw or cooked. Carrots are available year round and are usually very reasonably priced so a great addition to the weekly shop.

How do you include carrots in your meal plan? Well in addition to being a great side dish on their own they combine well with so many flavours to add to a meal. Often the base of many casseroles or pasta sauce is to start by sauteeing carrot and onion as these “fragrant” vegetables add to the flavour profile of a dish. Adding a carrot can be a good way to increase the quantity of vegetables in a dish.

Here is a list of recipe suggestions for including more carrots in your cooking. Some of these are from recent blogs and others are just recipes I use all the time at home. Carrots are also a favourite to add to roasts as they absorb flavours beautifully specially if you cook them with the lamb or chicken.

Turkey Mince bolognaise – turkey mince is a good light option for pasta sauce.

Carrot and Apple Salad – an easy and quick combination from Carol Ray with walnuts and a lemony dressing. A nice change from coleslaw.

Carrot Pumpkin and Coriander Dip this is a slightly spicier combination but makes a really interesting change from humuus.

Carrot and Onion Side Dish

  • 500 g carrots peeled and cut into rings
  • 2 brown onions peeled and sliced in thick rings
  • 2 Tblsp fresh chopped continental parsley
  • Olive Oil

Steam carrots lightly for 3-4 minutes so they are still crisp but cooked. Saute onions in olive oil for 3-4 minutes until clear and then add carrots. Saute for 2-3 minutes. Serve with chopped continental parsley.

My favourite way to serve carrots is roasted however this combination with roasted parsnip (Maple roasted carrots and parsnip) is simple and a delicious way to get children to eat more vegetables as well.

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. You can make an appointment on 8084 0081 or online.

Posted by Christine Pope on in Minerals, Nutrition

Iron for vegetarians (or anyone who likes plants)
Legumes a good source of iron

One of the more difficult nutrients in a plant based diet is iron, partly because it is more difficult to absorb and partly because women in particular may have higher needs at different stages of their life. In this blog we will look at requirements at different stages, good plant sources and factors that affect absorption.

How much iron do you need ?

Requirements change depending on your age and stage, but also whether there are other stressors which may affect your needs. For women who are having heavy periods extra iron is often needed. For athletes who are doing intensive training they have a higher need for iron as the training stimulates production of red blood cells.

Generally the recommended iron intake for adults is 8mg for men and 18mg for women. For women this increases to 27mg during pregnancy. Post menopausal women drop to 8mg a day the same as men. Babies and toddlers have similar requirements regardless of gender but typically around 8-11mg a day depending on the stage.

Good plant sources of iron

  1. Nuts depending on the type are good sources of iron. Pistachio’s have 14mg of iron per 100g and are about four times higher than almonds, brazil or cashew nuts. Nut butters could be a good way to increase iron in the diet.
  2. Seeds particularly pumpkin, sesame, hemp and flaxseed. Two tablespoons average between 1 – 1.4mg of iron per serve.
  3. Legumes such as beans, peas , chickpeas and soybeans with soybeans topping the list at 8.8mg of iron per cup. Legumes are also an important source of protein for vegetarians so they have multiple benefits.
  4. Leafy green vegetables such as spinach, chard and kale often have between 2.5-6mg per cup of cooked vegetables. Included in a dish with legumes it gets easier to meet your recommended intake.
  5. Potatoes but the iron is under the skin so make sure you scrub the skin before cooking and don’t peel it off. A large potato has around 3mg and sweet potato a little less.
  6. Oyster and white mushrooms are good sources, however shitake and portobello have little iron content. The varieties noted above have around 3mg per 100g.
  7. Olives hold around 3mg per 100g .

How do I digest iron easily ?

Most people seem to know that having foods containing Vitamin C at the same time as eating iron sources improves their digestion, leafy green vegetables are a good source of iron as they usually contain both. Other factors which may impact absorption are consuming dairy products or tea at the same time as the iron source.

Dairy products may impact absorption of iron due to the high calcium content, which in some studies has been shown to lower absorption of the iron. This may not be an issue if your levels are adequate as its only reducing absorption however if you are suffering from iron deficiency it might be best to have your capuccino at least 30 minutes away from your meal.

Tea is high in tannins which constrict the mucous membranes lining the stomach. If consumed with meals it may limit your absorption of nutrients such as the non-heme iron from plants significantly, by up to 62% in one study. Again enjoying your tea away from your iron containing meal is probably fine.

Christine Pope is a practicing naturopath and nutritionist who is based at Elemental Health at St Ives. Appointments can be made through the website at www.elementalhealth.net.au or by calling 8084 0081.