Tag: vitamin d

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 are ready to learn more about natural medicine enrol in the on-demand course, Homeopathy 101 or join my signature program, Ageing Outrageously.

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 Detoxification, Health Care, probiotics

Supporting Vaccinations holistically

Are you planning to get the vaccine shortly ? Are you on a priority list? As Australia moves to the 1B list approximately 6 million Australians will now be offered either the AstraZeneca or the Pfizer vaccine . Both of these will require two shots over a period of up to 12 weeks.

If you are in a position where you can take up the vaccine then it may be useful for you to consider how you can support yourself to ensure that you minimise side effects and that you produce antibodies. To a certain extent these are new vaccines and information is being slowly developed on the optimal way to support clients through the process so this blog is based on the most recent information released.

First up protocols may change slightly between the two different vaccines due to the different composition of the components. The Pfizer vaccine is based on using messenger RNA whereas the AstraZeneca vaccine uses a virus vector based on an adenovirus. Both have clinical trials that show an efficacy rate that is much higher than the annual flu vaccine, Pfizer is estimated to be above 90% and the Astra Zeneca has had a recent trial showing an efficacy rate of 79%, interestingly it appears that a longer gap between doses appears to improve efficacy.

The common ground is the need to support the immune system to have a reasonable but not excessive response, regardless of which vaccine is given. It is recommended is that you ensure that Vitamin D levels are adequate and that you take both prebiotics and probiotics to support immunity for up to two weeks before and two weeks after each round of vaccination.

What sort of dosing is appropriate? Generally around 1-2000 IU of Vitamin D3 as well as a reasonable dose of prebiotics and at least one capsule a day of a reasonable quality probiotic, with a good variety of strains.

Vitamin D levels will be lower for you if yo are just coming out of Winter and a higher daily dose like 2000IU would be helpful.

First up what are prebiotics and how much should you be taking? Prebiotics are fibres which assist in the proliferation of beneficial bacteria. Prebiotics are available in supplement form , such as partially hydrolysed guar gum (PHGG) and larch. Prebiotics contain insoluble fibres which feed bacteria in the colon. Prebiotics are also sourced from fruit and vegetables, so a useful way to increase prebiotics in the diet is to make sure you are having three cups of vegetables a day from a variety of sources. Ideally have one cup each of brightly coloured vegetables, one cup of brassica and one cup of leafy greens. More information is in this blog about What are the best vegetables to feed your gut bacteria .

Adding probiotics which support the immune system can also be really useful and ideally you need to select strains which will compensate for any underlying gut dysbiosis. In a relatively healthy individual a broad strain probiotic with at least 5-10 billion colony forming units (CFU’s) for two weeks pre and post vaccine should provide good support. Strains which can be helpful include Lactobacillus Rhamnosus and Lactobacillus Paracasei as these can modulate the immune response to an appropriate level.

Fermented foods such as yoghurt, sauerkraut and pickles also contain useful probiotics however it can take a long time to build up levels so it is probably preferable to add a suitable probiotic in at this point.

It may also be helpful to just ensure that you are in the best condition possible before you are vaccinated. Ideally make sure you are getting 7-8 hours of good quality sleep, exercising regularly and eating an anti-inflammatory diet. If you are taking a number of medications, particularly those that affect your digestion, it might be a good idea to see a practitioner and work on your overall health before you vaccinate to assist in an appropriate immune response.

A reasonable percentage of people will experience some side effects as a result of the vaccinations. These could just be soreness at the vaccine site, which is fairly common or 24 -48 hours of flu like symptoms. At the moment based on the few vaccinations I have been able to support I have found the homeopathic Gelsemium in a 30c or 200C potency given every two hours for three doses and then as needed to be helpful in managing side effects. The advantage of using homeopathics in this instance is that it will not interfere with the vaccine process.

Christine Pope is an experienced Naturopath and Nutritionist based at Elemental Health at St Ives. She is available for appointments on Tuesdays and Wednesdays and can be contacted on (02) 8084 0081.

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.