Category: Healthy Ageing

Posted by Christine Pope on in Health Care, Healthy Ageing, Homeopathy, Innovation

Group programs an innovative way to reduce healthcare costs

Have you ever participated in a group program or workshop ? Working with a group of people on a common issue or health problem is often far more successful than working individually with a practitioner. The group itself contributes so many benefits, whether its a sense of support, accountability or motivation as well as specific knowledge or expertise.

Recently I finished a book called “The Community Cure” by James Gaskell. It was recommended by a colleague who was running training in Oncology and she suggested it as a strategy for providing supportive care for oncology patients in an affordable way. In a healthcare setting the original groups were set up to support Hispanic patients with diabetes and have expanded to a range of healthcare challenges.

My own introduction to group programs was through some group coaching with a colleague called Tammy Guest. The group was working on developing their businesses with a range of offerings and I found the process very helpful and supportive. It’s always easier when you understand that others had the same challenges clarifying their offer, dealing with technology or realising that once you have built the course or program you know need to get your head around facebook ads or other marketing.

In the two years since I finished that group I have run a number of small groups myself and my first one was a small group who did a “Reset” through COVID lockdown. That was a highpoint of my week during that last interminable lockdown. Two others really stand out for me were the first “Ageing Outrageously” when I added a weekly call and check-in to the online program and my “Using Homeopathy Made Easy” group where the group helped decide what we covered in the last couple of weeks. That was both inspirational but also meant I knew I was building a course they could really use.

Some of the benefits of group programs include;

  1. Support System: The sense of belonging and understanding that comes from knowing you’re not alone in your struggles can provide immense comfort and strength. It can also provide you with a supportive group who understand your challenges and can provide advice.
  2. Shared Knowledge and Resources: Within a group there are often such a wealth of knowledge and resources that can be tapped into. It can be as simple as having a facebook group where the focus goes from the practitioner answering all questions to the group contributing their strategies and suggestions. Whether it’s learning a new skill, or accessing healthcare services, the power of shared knowledge is invaluable.
  3. Sense of Belonging: Humans are social beings wired for connection, and a strong sense of belonging is essential for our mental and emotional well-being. Being part of a community provides a sense of identity and purpose, fostering feelings of acceptance and inclusion. Whether it’s a neighborhood group, a sports team, or an online forum, finding your tribe can enrich your life.
  4. Accountability and Motivation: When you’re part of a group, you’re not just accountable to yourself but to the group as a whole. Whether it’s sticking to your fitness goals, pursuing personal growth, or contributing to a shared cause, the support and encouragement of your peers can fuel your motivation and keep you on track. Knowing that others are counting on you can be a powerful motivator to strive for excellence.
  5. Opportunities for Collaboration: Collaboration breeds innovation, and groups are fertile grounds for collaboration to flourish. Whether it’s brainstorming ideas, pooling resources, or working together on projects, the diverse perspectives and talents within a community can lead to creative breakthroughs and impactful outcomes. By leveraging the strengths of its members, a group can achieve far more than any individual could on their own.
  6. Emotional Resilience: Life is full of ups and downs, and having a strong support network can bolster your resilience. Whether it’s celebrating successes together or offering a shoulder to lean on during tough times, the emotional bonds forged within a group can provide solace and strength.

Group programs offer a range of benefits that can enhance our lives on both personal and collective levels. From providing support and belonging to fostering collaboration and resilience, communities play a vital role in shaping our health, happiness, and overall quality of life.

If you are interested in experiencing a group program yourself sign up to my list and be notified when the next live group is scheduled. If you are ready to learn more about natural medicine enrol in the on-demand course, Homeopathy 101 or join my signature program, Ageing Outrageously.

Posted by Christine Pope on in Environment, Health Care, Healthy Ageing, Recipes

Ten easy New Year’s resolutions you can totally nail for 2025

We have all made those New Year’s resolutions that ultimately set you up to fail. You know the “Lose 10kgs” and “Get Fit” or “Save a deposit”. Gyms rely on us making those resolutions so that we set up a membership use it for a few weeks and then gradually forget all about it. This year I wanted to share ten easy New Year’s resolutions you can keep and help you start the year with a win!

First up before you review the list and pick just one thing (cos I am determined that you succeed) have a look back over 2024 and see if you can find two or three things that you are really pleased that you did do or achieve. From a work perspective it could be trying or learning something new, mentoring another staff member or finally getting a well earned promotion. At home it could be as simple as finally getting that door fixed or another project that was bugging you, decluttering a room or planting your own herbs in the garden.

From a health perspective is it something you have done for yourself that you noticed made a difference ? For me it was committing to twice weekly Pilates as its made a real difference to my strength and stability. It’s also interesting to notice how after 6 months of regular activity you notice that your recovery from other activity (like cooking Christmas dinners) is so much better. It doesn’t need to be a big thing it could be as simple as drinking more water to stay hydrated or having more salads at lunch!

This list is broken down into sections to make it easier for you to pick one! Please make sure you post in the comments section which one you chose and how it works out for you.

Decluttering!

  • Declutter your email – unsubscribe from ten newsletters. It’s amazing how many pile up in your inbox each day and how much time you waste deciding whether to read it, delete it or perhaps you may want to look at it later. Reality is if you actually have a need for it you can always Google later. So hit Unsubscribe and enjoy a decluttered inbox.
  • Rather than scrolling through your phone on Facebook or Instagram open your photo’s and start pruning them, maybe aim for 10 photo’s. If you don’t have a huge number try sorting them into albums so its easier to find material. My current albums include food and tea, so I have always got some inspiration handy for my social posts.
  • Pick a drawer – whether its in the kitchen or the bedroom start by decluttering one drawer. Use the three pile method – empty the drawer out and then sort into three piles, usable, repairs needed and bin. Sort through and be quite aggressive with what gets binned, for example if you start with a sock drawer then throw out the unmatched socks, the ones with holes and the ones where the elastic has gone. Throw out the bin pile, set aside the items that need repair (could be buttons or hems with clothing) and then return the usable items to the drawer after wiping the drawer clean first.

Education

  • Try a new board game or card game, ideally something that challenges your brain a little and possibly in an area you aren’t that good at if you want a little bit of brain training as well. Popular board games in our house at the moment include Settlers of Catan and Pandemic, which are a little different as they are more collaborative games. A couple of newer card games that are have also had good reviews “Snake Oil”, great if you love a bit of drama and “Crew”, a modified version of 500.
  • Listen to a webinar or a podcast and learn something new. Whatever your areas of interest just ask for referrals. There are currently two free webinars on offer on my site at the moment and you can chose from 6 tips for Ageing Outrageously or Natural medicine for first aid

Health

  • Add a new recipe to your repertoire. There are quite a few suggestions on my blog as well as the Easy One Pan Meal Download . Just add an easy curry, salad or a few veggie sides. There are twelve vegetable side recipes in my Healthy Holiday recipes including sweet potato and peach with rosemary and maple beetroot and pear.
  • Do a walk by the beach or in the bush, ideally as much or as little as you are comfortable with for your current fitness. This afternoon we are heading to Davidson Park to do the lyrebird walk which is 2km each way and runs alongside Middle Harbour, best of both worlds as you are by the bush and the water.
  • Create some calm in your mind. Try doing a meditation there are a wide range on commercial apps such as Calm and Gaia and the free 30 day meditations on Themeaningoflife.tv are well worth trialling. You can just do ten or twenty minutes and see if the format is right for you.

Self Care

  • Have a mini spa day with a bath with mineral salts and combine it with a facial treatment with a mask or scrub. Quite often you have been gifted bubble bath or other products so take advantage of them or simply buy a box of Epsom Salts and add a little lavender oil to the bath.
  • Book a favourite treatment to enjoy in January, whether it is a remedial, lymphatic or craniosacral massage or a facial or pedicure.

If you don’t have the motivation to tackle any of these changes then consider joining my email list for regular inspiration!

Posted by Christine Pope on in Gluten Free, Health Care, Healthy Ageing, Nutrition, stress

Seven ways to make sure Christmas is as much fun as when you were a kid!

Do you remember the excitement of Christmas when you were a kid ? Trying to figure out where Mum and Dad had hidden the presents ? Looking forward to eating three different types of desserts or just pudding and custard? Better still if the weather was fine enjoying weeks of school holidays with a gang of friends moving from house to house.

When you get older it gets harder to enjoy the day as so often the run up to Christmas day can be exhausting. It’s often a busy time with a combination of end of year events, extra shopping and cooking plus organising a range of presents. All this whilst trying to hold down a job as well as possibly wrangling children as well. So how do we find the magic of the day again?

  1. Start by only accepting invitations to events you really want to attend. Things that sound like fun or at a restaurant you really like or with people you really want to catchup with in person. Also look at your diary and make sure there aren’t too many events in the same week. If the invitation involves standing around at a pub drinking and you would rather be soaking in a hot bath then give it a miss.
  2. Make sure you are looking after yourself in the weeks leading up to Christmas – prioritise exercise by scheduling it in first. Book in appointments that are important for you whether its massage, acupuncture, beautician or hairdresser. You will enjoy the day more if you are in top physical form and not jump limping to the end of the year.
  3. Make gift giving easier by suggesting Secret Santa, even if its just for the adults. Buying one gift instead of six or eight reduces the load for shopping and also usually means that you get one gift that you really like. Other options could be doing a charitable donation instead of giving presents. It really depends on what will make your family happiest and reduce the stress associated with gift buying.
  4. On the day ensure the food preparation is shared with all the adults attending. Splitting responsiblity (and costs) for the celebration make it easier. Whether its prawns or ham, salads or desserts, sharing the work makes a big difference. If you are dealing with a variety of food intolerances then have a look at my blog A Gluten and Dairy Free Christmas .
  5. Break out the board games for entertainment, having some at an appropriate level for the group can really provide good entertainment for a few hours. Current favourites in my house are Ticket to Ride and Settlers of Katan but don’t forget old favourites like Monopoly and Scrabble. We also have a tradition of finding the silliest games possible like Hungry Hippos and Peanut Elephant.
  6. Make sure your Christmas menu includes something you really enjoy. The most recent addition to our Christmas menu is Donna hay’s wonderful stuffing cup recipe. It’s not hard to make and ensures there is enough stuffing for everyone.
  7. Start a new tradition such as watching classic Christmas movies as a family (options rang from Die Hard to Love Actually or The Holidays) or enjoy opening one gift each on Christmas Eve. Bake a favourite cookie, pudding or mince pie. The blog A Gluten and Dairy Free Christmas has my recipes for both pudding and mince pies, well they are modified versions of my mother’ recipes and are gluten free with a dairy free option.

Christine Pope is a naturopath and nutritionist and has an online program called Ageing Outrageously. She is in practice at Elemental Health, St Ives and appointments are available on (02) 8084 0081 or by booking online at elementalhealth.net.au .

Posted by Christine Pope on in Health Care, Healthy Ageing, Iodine, Minerals, Weight Loss

Over 50 and struggling with frustrating roadblocks to weight loss?

Are you finding as you get a little older that you are doing all the things that have always worked for you in the past but you can’t lost weight? In fact it even seems to be creeping on around the middle?

There are a few obstacles that can affect you as you get older that make it harder to lose weight. One of the biggest roadblocks is nutrient deficiency and there are three areas that are critical;

  1. Key minerals for metabolism like chromium and iodine.
  2. Protein in adequate quantities.
  3. Kilojoules at an appropriate level.

Chromium is a key mineral for blood sugar balance and low levels are often associated with cravings for sugar and carbohydrates (to give you the quick sugar fix). While its found in a range of foods, such as meat, grains, green beans and fruits, levels can be impacted by a diet high in refined foods and simple sugars.

Iodine is an important nutrient for glands and in particular the thyroid gland, which controls growth and metabolism. There aren’t a wide range of food options with iodine, which may explain why deficiency is fairly common. Good food sources include seafood, seaweed, organic eggs and celtic sea salt. Some products such as salt can be fortified with iodine.

A deficiency of iodine is harder to detect as quite often symptoms are sub-clinical, however one of the most common symptoms is weight gain. In more significant deficiency you see signs of fatigue, hair loss and chilliness. Another symptom that often appears for women is fibrocystic or “lumpy” breasts.

A combination of chromium and iodine deficiency results in a significant block for metabolism and makes it very difficult to lose weight.

Inadequate amounts of protein in the diet can also make it hard to lose weight. Many women often find they tend to crave carbohydrates as they provide quick and easy energy. Protein has the same kilijoules per gram but also provides balanced blood sugar for a longer period. Including an adequate amount of protein at each meal keeps your blood sugar balanced and reduces cravings. What is an adequate amount of protein? Generally for weight maintence you are looking at 0.8g per kilo and for weight loss between 1-1.2g per kilo.

Translated that means for a women who is 80kg she needs to be eating 64g of protein a day to maintain weight and between 80-96g to lose weight. You also need to be aware that typically the protein content of animal meats is usually about 20-25% whereas for vegetarian proteins its typically 10-15%. A typical day could include 2 eggs (12g of protein), a small can of tuna (24g) and a chicken breast fillet (50g).

Under eating is also a significant problem for many people. Years of yoyo dieting and keeping kilijoules low can reduce your metabolism and make it difficult to lose weight. An historical study in Minnesota with prisoners looked at the impacts of prolonged starvation with calories reduced so that participants lost 25% of body weight. The study showed a reduction in the bodies metabolism, as well as an increase in depression and emotional distress.

Eating inadequate kilijoules can cause your metabolism to slow down, meaning you won’t burn as much fat off when you engage in physical activity. Your body requires energy when you walk, work out, think, breathe, just about everything!When you deprive your body of the fuel it needs to burn calories, it will begin to store food and enter a sort of “survival mode.” So even when you exercise, your body will protect the fat that it has stored, and you may not be able to lose the weight you want to lose. 

To recover from long periods of yoyo dieting you may need to work on increasing your metabolism as a priority. Gently increasing exercise plus using hormetic stressors is a useful way to approach the problem. Heat and cold, stressors which boost energy and slow ageing has a good summary of some approaches which may be helpful.

Christine Pope is a naturopath and nutritionist based at Elemental Health, St Ives. You can make appointments online or by calling on (02) 8084 0081. Christine is also the author of the Ageing Outrageously program and there is more information on the website here.

Posted by Christine Pope on in Ageing, Detoxification, Environment, Health Care, Healthy Ageing, Skin

How does chronic inflammation affect your skin?

A key factor in accelerating ageing is long term inflammation and it can be damaging both to our bodies and in particular to our skin. Inflammation is a complex defence mechanism in which white blood cells move from from the circulation into damaged tissues to destroy the agents that potentially may cause tissue injury. Acute inflammation is a helpful response, particularly during an infection, whereas chronic inflammation is persistent and can lead to tissue damage. 

What are the usual indicators of chronic inflammation? Markers such as C Reactive Protein or Erythrocyte Sedimentation Rate (EDR) are often used as indicators and will commonly be checked on blood tests. CRP is often raised in the acute stages of inflammation and may continue to be elevated in the chronic stages as well. It is often used to monitor how people respond to a particular treatment.

Common sources of inflammation include the following;

  • Chronic infections
  • Lack of exercise
  • Diet
  • Isolation and chronic stress
  • Disturbed sleep
  • Obesity
  • Environmental exposures and toxins
  • Injuries

The body reacts to these triggers by increasing the flow of nutrients to the area to enable it to resolve however in some cases the trigger persists and you develop chronic inflammation. In the skin the chronic inflammation results in a layer of the skin thickening and may cause the lymphatic vessels in the area to increase in size and number.

Skin inflammation longer term can also result in senescent cells. Senescent skin cells, which accumulate over time, play a crucial role in the response to chronic inflammation.

Chronic inflammation arises when the immune system responds to persistent or recurring stimuli, such as infections, environmental factors, or cellular damage. In the case of skin, chronic inflammation can also be triggered by factors like UV radiation, pollution, or even chronic skin conditions. When the skin is subjected to such insults, it activates an immune response that recruits immune cells, including macrophages and T cells, to the affected area.

The Effects of Chronic Inflammation on Aging Skin:

  1. Inflammatory Molecules: Aging skin cells, known as senescent cells, release various substances like pro-inflammatory cytokines, chemokines, growth factors, and enzymes that break down the skin’s structure. These molecules attract immune cells and contribute to more inflammation in the affected area. This ongoing inflammatory environment can worsen skin damage and disrupt the natural healing processes.
  2. Impaired Function: Senescent skin cells have reduced functionality and struggle to perform essential tasks like wound healing and tissue regeneration. This impairment occurs due to changes in the way genes are activated and signaling pathways operate. Consequently, the skin’s ability to repair itself becomes compromised, leading to slower healing and an increased risk of chronic wounds.
  3. DNA Damage: Chronic inflammation generates oxidative stress, which can cause DNA damage in aging skin cells. This damage can result in genetic mutations that further contribute to the cells’ dysfunctional behavior. Over time, the accumulation of these genetic abnormalities can potentially raise the risk of skin diseases, including cancer.

Chronic inflammation poses a significant challenge to the health and appearance of aging skin. The release of inflammatory molecules by senescent cells, their impaired functionality, and the accumulation of DNA damage can lead to a decline in skin health and an increased risk of skin diseases. Understanding the impact of chronic inflammation on aging skin cells is crucial for developing strategies to mitigate its harmful effects and promote healthier skin aging. By adopting lifestyle practices that reduce inflammation, such as maintaining a balanced diet, engaging in regular exercise and managing stress levels you can assist in maintaining healthier skin.

For more assistance in managing lifestyle factors and making the changes that will support healthier skin (and a healthier you) have a look at my resources including my free webinar 6 Tips for Ageing Outrageously .

Posted by Christine Pope on in Health Care, Healthy Ageing, Meal Plans and Recipes, Nutrition

Six ways to easily add six serves of vegetables to your day
Broccolini mushrooms and halloumi

Some days in clinic vegetables are my main point of focus. For so many people they tend to eat a lot of grains, toast, cereal and pasta but they are consistently light on vegetables. Fundamentally diet is 70% of the battle in maintaining good health and one of the best strategies long term is to have three cups of vegetables in your diet daily (1/2 cup = one serve of vegetables). Many people find it difficult to design a menu that enables them to meet the three cups so in this blog I am sharing some of my best suggestions for increasing the vegetables in your diet.

  • Start with veggies at breakfast. Add a side to your scrambled eggs of mushrooms, sauteed spinach or tomato. Make up a frittata with a range of vegetables and increase your count for a few days quickly and easily. Vary up the breakfast options with mushrooms and humuus on toast or smashed avocado with a corn salsa.
  • Add a smoothie that is based on vegetables during the day. Many people will add spinach or greens but have you ever thought about adding frozen cauliflower or pureed pumpkin ? One of my favourite sites for recipe ideas is Simple Green Smoothies which share lots of recipe ideas with their mission to help people fall in love with Kale. A recent option was an Orange Immunity Smoothie which had a protein powder, pureed pumpkin, banana and oranges plus cinnamon, tumeric and ginger.
  • Snack on vegetables when the mid afternoon slump hits try having carrot and celery sticks with humuus or guacamole dip as a snack.
  • Bulk up with veggies in a stew. casserole or bolognaise. My bolognese recipe uses some slow roasted eggplant in addition to the usual carrot, celery and onion. Basically put the whole eggplant in the oven for 40-45 minutes at 180C , after piercing it with a fork a few times. Student Budget Friendly Meals has the bolognaise recipe as well as a few other ideas for adding more vegetables.
  • Swap out half the meat in a recipe for lentils or chickpeas. Two of my favourite options are adding lentils to a bolognaise sauce or adding chickpeas to a casserole. Have a look at this easy tagine recipe from Taste.com .
  • Make sides the star! Grill your protein and then add roasted brussel sprouts with pomegrante and tahini, honey mustard cabbage wedges, charred broccolini with lemon and garlic or maple roasted beetroot and pear.Looking for more ideas have a look at some more recipe ideas in Four easy ways to add brassica vegetables to your meals .

My Healthy Holiday Options ebook has eight delicious sides, a range of healthy salad options with legumes and some fun smoothie recipes, including a mango mint smoothie as well as banana cherry. It has some great inspiration whether its for a Christmas in July function or just a great way to add more colour and variety to your meals.

Easy eggplant salad

There are so many reasons to include more vegetables in your diet. The fibre in vegetables acts like a broom and helps keep you regular and the insoluble fibre feeds your beneficial gut bacteria which helps support your digestion and your immune system. In my recent blog What are the best vegetables for feeding your gut ? you can find all the information on the best type of vegetables to include to improve your gut health.

Christine Pope is a naturopath and nutritonist based at Elemental Health St Ives. She is passionate about including more vegetables in the diet and encouraging her local cafes to provide more tasty breakfast options. Appointments are available online at www.elementalhealth.net.au or on (02) 8084 0081.