Tag: magnesium

Posted by Christine Pope on in exercise, Fatigue, Health Care, Tea, vegetables

Post Viral Fatigue (and other symptoms)

Most people when they get sick usually find that after the initial illness they probably need to spend one or two days recovering and then they are fine to get on with their work and lives as per usual. For a small percentage after a virus they may find that they are slower to recover and what usually took a few days is now taking a few weeks or months. If you are finding that your recovery is much slower than usual it might be good to review some of the strategies recommended below and see if adopting these assists with your recovery.

There are three main areas to focus on in terms of post viral recovery, namely, rest, immune support and good quality nutrition. In addition if recovery is protracted its a good idea to check with your healthcare practitioner and ensure that there are no other factors which are contributing. For example its not uncommon for women suffering with anemia (low iron) to find it takes a long time to recover from an illness. Another factor that can be problematic is a history of glandular fever as people who have had this virus are more prone to developing post viral fatigue.

REST

Once upon a time when people had a serious illness there was this concept called convalescence. It was expected that people continued to rest and recover after an illness. In today’s world I tend to recommend streaming sessions, find a series online that you enjoyed and rewatch it. A series that you have watched before does not require as much concentration and you can doze on and off without affecting your viewing.

It also important to ensure that even when you feel well enough to return to work you schedule rest into your day, whether it’s a short nap on the couch if you are working from home or just making sure you get out for a break at lunchtime. In this era of constant busyness it can be very hard for people to cut down their workload to allow time for this but adequate rest post virus will reduce the amount of downtime you need.

You may also find that its useful to gradually return to exercise slowly. This might mean starting with short walks of ten minutes and building up gradually, rather than just returning to a full on gym or pilates session. If you are coping with short walks once a day then build to twice a day consistently. However if you do find that heading back to the gym wipes you out for a day or two, then its time to regroup and gradually build up again.

IMMUNE SUPPORT

If fatigue and other symptoms are continuing for a protracted period then its possible you have a low level of the virus continuing in your system. There are a number of options for supporting your immune system to enable it to recover. These could include anti-viral herbs as well as nutrients which support the immune system, such as Vitamin D, Zinc and Vitamin C. With Vitamin C aim for 500mg three to four times a day however with Zinc 25mg daily is a useful dose. It is helpful to know your Vitamin D levels before supplementing however 2-3 weeks of higher dose Vitamin D 2-4000 IU daily should be manageable for most people when recovering from a virus.

One useful option for supporting the immune system is medicinal mushrooms in particular supplements with Reishi, Cordyceps, Turkey Tail and Shitake being useful. These are often supplemented in powder form rather than consumed as mushrooms. If brain fog is problematic post virus then Lion’s Mane is useful for brain function, however it is also important to consider other key nutrient to support brain health including good quality fatty acids, such as fish, avocado and nuts and seeds.

GOOD QUALITY NUTRITION

An over looked area for recovery is diet. To really assist your immune system to work effectively its important to ensure that you are eating a wide range of vegetables and fruit, up to 30 different types in a week. Its really easy the first couple of days to build good variety but then we often have the same vegetables every two or three days. This recent blog provides you with a good range of options for feeding your microbiome as well as possible What are the best vegetables for feeding your gut ?

In addition to the three cups of vegetables a day make sure to include a small amount of protein as well as a couple of serves of carbohydrates, from potatoes, rice or grains. At this stage in recovery easily absorbed carbohydrates are quick sources of energy.

Depending on whether your stomach was affected you may find that its easier to start eating bland food initially and then gradually add more variety. Start with warm foods as it requires less digestive energy to break it down. This might include soups, steamed vegetables or casseroles if you are up to meal preparation.

For those who are struggling with thinking about what to cook there are a few blogs on the site meal plans Meal Plan Week One and Meal Plan Week Two could be a couple of options or if you would prefer lighter healthier foods then Spring Reset Meal Plan might be useful for you.

For more support with post viral illness book in an appointment with me at my St Ives clinic or online. Bookings are available through http://www.elementalhealth.net.au or on (02) 8084 0081.

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 exercise, Nutrition, Sleep, stress

Can you build up sleep pressure?

Good quality sleep means that we can build up enough pressure to induce sleep. It is part of the equation with your circadian rhythm. If you are finding it difficult to get to sleep and stay asleep it may be that you haven’t build up enough sleep pressure.

What stops you building pressure to sleep? The major areas that you can influence are chronic pain, blue light, and stress. Age and genetics also play a part but these factors are less influenceable.

Chronic Pain affects your ability to get to sleep and stay asleep. Lack of sleep can also increase the risk that you develop a chronic pain condition. There are a number of natural medicine options in pain management however it will depend on what medications you are taking. Generally these conditions will be helped by regular gentle movement. Supplements which can be helpful include high strength fish oils, curcumin and PEA.

It can also be helpful to manage chronic pain with regular bodywork such as osteopathy or massage. If you are very sensitive it can be worthwhile to look at gentle treatments such as craniosacral therapy or lymphatic massage.

Most people seem to know that they shouldn’t use devices in bed but don’t necessarily realise that using the devices for up to 3 hours before bed may affect their sleep. How does it do that? At night the body increases its production of melatonin, this helps activate and maintain sleep. The blue light emitted by your device signals the brain that it is still daytime and can delay production of melatonin for 1-3 hours. Ideally stop using your phone or other device at least 1-2 hours before bed. Watching TV from a distance of up to 2 metres and looking away every 20 minutes can be a good way to reduce the impact.

Some non- pharmaceutical options for blue light exposure include wearing anber reading lenses two hours before bed which improved sleep quality after just a week. Getting morning sunlight has also been shown to be helpful in resetting the circadian rhythm. the nutrient lutein and Zeaxanthin assist in filtering blue light. These nutrients are found in green leafy vegetables and egg yolks.

Stress is of course another big area for interrupting sleep. Chronic long term stress elevates cortisol and can result in the pattern of early morning waking (4-5) and difficulty getting back to sleep. Stressors are different for different people but two of the most common concerns at the moment are unrewarding jobs and anxiety about health. Generally being in a job where your efforts are not rewarded can be a source of ongoing stress.

There are a number of stressors which result in a job being perceived as unrewarding and surprisingly its not about dollars for many people. A British study by Micheal Marmot found that cardiovascular risk as a marker for stress was not highest amongst those at the top but actually lower. It actually correlated with the amount of control that people had over their work and working environment. It is essential to build in processes that allow people flexibility in their work and increase their control as well as avoiding micro management. If you are in an environment where your work is subject to rigid control and micro management it can be worthwhile looking at whether changes can be made.

The second area of anxiety for many people is anxiety about health and this can be particularly acute when a “pandemic” is declared. Worse still with the media constantly triggering you with daily corona counting it can be difficult to stay calm. If this is affecting you generally staying off social media and looking at some routines to calm your brain such as meditation can be helpful. There are a couple of useful apps in this regards including Calm and my current favourite Gaia, which has a range of meditations as well as yoga classes. Still its ideal to do this a couple of hours before bed and avoid screen time before bed as recommended.

The other way to reduce your anxiety about health is to ensure all your regular health checks are up to date and there is no physical reason for the anxiety. For some people who may be prediabetic or insulin resistant difficulties with blood sugar can result in problems with sleep. It can be a good idea to not only get a fasting blood glucose test done annually but also consider whether a more comprehensive test like a 2 hour glucose tolerance test may provide more insight. Frequently in clinic the problems are early stage and occurring at the one to two hour mark.

Reducing caffeine intake and incorporating some carminative herbs can also be useful and you could substitute some calming chamomile tea or peppermint tea as an alternative. These teas before bed could assist in improving sleep pressure.

For more information about sleep have a look at 6 Sleep Myths Debunked .

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. If you would like more help with identifying the causes of your poor quality sleep and modifying them you can book in for appointments on 02 8084 0081.

Is your brain still suffering?
Posted by Christine Pope on in Health Care, Minerals

Is your brain still suffering?

Brain health doesn’t have to deteriorate as we get older but it seems in many people that they blame poor memory or difficulty concentrating simply on ageing. Actually difficulties with your brain are really an indicator of declining health generally. Symptoms which alert you to the fact that your brain is struggling could be vague, such as forgetting names or where you parked the car or they can be more disabling such as vertigo or tinnutis (ringing in the ears) .

Improving brain health requires a systematic approach focussed on reducing inflammation and improving function. In an earlier post I talked about the gut brain connection so if you have sorted out this area without resolving your issues its now time to consider other areas which can cause damage to your brain.

Probably the two major areas are toxicity and deficiency. So how does each of these present and what can you do to improve your brain health?

Toxicity 

Heavy metals particularly aluminium and mercury can build up over years of exposure and create problems. Aluminium is probably the easiest metal to understand as there is research to show that you have a significantly  higher risk of developing Alzheimers if you worked in Aluminium factories. Alzheimers involves the development of plaque which blocks connections in the brain (known as beta amyloid). The Lancet published some research showing a link between long term aluminium exposures and an increase in the build up of this type of plaque. A researcher called Rondeau also looked at the impact of high daily intake of aluminium from water and other sources and found it was correlated with an increased risk of dementia and cognitive decline. Anecdotally I am also aware of a case of severe onset Alzheimers in a gentleman who had worked in an aluminium coating plant for a long period of time.

Worker with protective mask welding metal

How do you detect heavy metal exposures? Blood tests are not very reliable unless the exposure is recent as the body will try and move heavy metals to fat to protect you from the impact and levels in the blood will not be maintained. Hair analysis is useful if you are what we call “an excretor”, that is you are able to detoxify and mobilise the metal out of fat stores. Obviously if you are able to detox heavy metals you wouldn’t be experiencing symptoms. Hair analysis and blood tests can show up heavy metals if you administer a provocation challenge before the tests, otherwise hair analysis may not give you an accurate picture until you have chelated heavy metals for a number of months.

The Oligoscan machine can detect heavy metals held in tissue and is based on spectrometer analysis. Its not unusual once you start treating a client for heavy metals to actually see levels increase before they start reducing. This is usually because they are mobilising deeper stores of the heavy metals and moving them out resulting in an increase in levels.
Home Made Cultured Or Fermented Vegetables
How do you reduce heavy metals or “chelate” them as it is more commonly known? The first step is ensuring the client’s system is alkaline which requires a diet high in fruit and vegetables as well as additional support from Vitamin C in reasonable doses (up to 2g a day). You would also ensure that you were giving nutrient minerals which antagonise the heavy metal. Generally that requires zinc in significant doses however it is also worth looking at other nutrients such as selenium which is also a potent anti-oxidant to support chelation.

Deficiency

Obviously deficiencies of key nutrients can allow toxicity to buildup and its important to ensure that you maintain a good intake of key minerals from your diet to minimise this risk. Nutrient deficiencies can show up with wide range of symptoms. You really need to look at the complete picture to determine what may be problematic. Generally with brain fog and low energy always think about magnesium, iron and iodine – for quite different reasons.

Magnesium is a critical nutrient responsible as a catalyst for over 300 reactions in the body. Low levels can really affect your ability to operate at many levels, typically you can be wired and tired as well as suffering from cramps or constipation.

Iron is the nutrient which carries oxygen in the blood so low levels can result in poor brain oxygenation and difficulty thinking. Its a simple blood test to get iron levels checked so it should be excluded as a possible issue.

Iodine is a key component of thyroid hormone and Australians’ are suffering from historically low levels of iodine which means deficiency is very common. Thyroid is a master hormone controlling growth and repair as well as energy. Low thyroid will leave you foggy, tired and prone to easily gaining weight.

It’s not unusual to find that you have both toxicity and deficiency as your body will try and “normalise” the situation depleting it of important nutrient minerals. You need to work on improving your stores of nutrients first before chelating out toxicity.

Need more information on supporting your brain health? Christine is in practice at Elemental Health St Ives , appointments can be booked on 8084 0081.

Posted by Christine Pope on in Minerals, Nutrition

What’s your mineral status like?

Dairy products

Most of us are aware that we need calcium and the dairy lobby do a great job at reminding us that we need three serves a day. I think we need a marketing lobby for the other sixteen nutrient minerals which really don’t get the same air time but have really critical roles to play in how well we function.

I have posted extensively about the role of magnesium in the past as its probably calcium’s forgotten partner. Calcium and magnesium are required for effective muscle contraction and release as well as to assist calcium to mobilise into bone. Muscle cramping is a common sign of magnesium deficiency. Good sources of magnesium include most of the green leafy vegetables, ideally at least one cup a day.

burnout2

Magnesium is also well indicated if your energy levels are low and will often help improve energy quite quickly. However if magnesium isn’t doing the job you may need to add Manganese as well. Good sources include most of the legumes such as chickpeas and lentils.

Zinc for example is critical for effective digestion as it is required for many digestive enzymes. Good sources of red meat are zinc and oysters – two things that many women don’t eat enough of or don’t like (really oysters YUK). Low zinc status means low immunity so you are prone to getting every infection that goes around. Signs of zinc deficiency include white spots on the finger nails and noticing you are losing your sense of taste or smell. Compromised digestion can also be another signal that zinc levels are low.

So how do you check all these levels easily – there are a couple of tools in naturopathic practice , Hair Tissue Mineral Analysis, which is offered by a few companies such as Interclinical and Healthscope Pathology. There is also a new tool which has been recently released in Australia called Oligoscan, which uses Spectrophotometry to measure the optical density of the trace elements, minerals and heavy metals, currently present in the tissues. It provides, in real time, a precise analysis of the minerals in the skin and peripheral blood vessels. No biopsy, blood or hair sample is needed. There are often delays in waiting for Hair Tissue Mineral Analysis as women often need to grow out colour before a sample can be taken and many dislike cutting their hair.

Having recently introduced the Oligoscan I have found it really helps target potential health issues related to mineral deficiciencies and heavy metal toxicity. One of the areas that is consistently a problem is Aluminium levels as we are exposed to it in so many ways. Basically you think of Aluminium in cans and foil but it is widely present in toiletries and cosmetics as well as being used in the form of aluminium sulfate to treat water to kill off bacteria. Given the concerns about Aluminium and it relationship to Alzheimers it would be sensible to reduce your exposure to this element as much as possible. A good quality water filter should remove the Aluminium before you drink the water, after all you only need the Aluminium sulfate to do its job killing bacteria you don’t need it after that.

A quick preview of the technology is given on this Youtube clip. https://www.youtube.com/channel/UC6nwFFQndS10wG6t2FWBsGQ

More information on Oligoscan is on their website at http://www.oligoscan.net.au or you can visit me at St Ives and organise a test either as part of a consult or as a standalone test. Clinic number is 8084 0081 and I am available Tuesdays and Wednesdays. Other days I am lecturing at Nature Care College.