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natural health

November 2020 (43)

Sun Damage and SPF

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Ultraviolet light

Exposure to ultraviolet (UV) light produced by the sun, repeated over time, eventually begins to damage the DNA of our skin cells, resulting in a loss of DNA integrity and subsequent mutations to our DNA. This means that eventually our body is unable to produce ‘normal’, healthy, proper-functioning skin cells and instead begins to produce unhealthy, dysfunctioning skin cells. Furthermore, this DNA damage can be cancerous, which leads to mutations in DNA that produce cancerous skin cells, such as squamous cell carcinoma (SCC) and melanoma – types of skin cancers.

Over time, repeated UV exposure also depletes our skin of its natural antioxidant defences, causing oxidative stress, which further damages the DNA of our skin cells and contributes to the increased production of unhealthy, dysfunctioning skin cells.

The production of poor quality, unhealthy, dysfunctional skin cells causes them to appear damaged or ‘aged’ to the naked eye. Since our skin is composed of trillions of skin cells, then trillions of poor-quality, unhealthy, dysfunctional skin cells equals visibly damaged or aged skin.

UV exposure further damages our skin by disrupting the natural production of collagen and elastin – the proteins responsible for giving our skin its suppleness, strength and elasticity. It triggers an enzymatic reaction that breaks down collagen and elastin within the body, so while our bodies are always working hard to produce collagen and elastin (which naturally declines as we age), UV exposure is working to break it down or hinder the process.

If you have ever had an intensive skin treatment designed to ‘promote collagen production’, your skin therapist has probably told you to avoid UV exposure for some time afterwards. This is because UV exposure is going to undo the collagen production, just as quickly as your body is working to produce more.

It is important to note that sun damaged or aged skin does not suddenly appear overnight, but rather it is a culmination of repeated, daily UV exposure over years and decades, with a few episodes of sunburn thrown in here and there for good measure. For this reason, it is never too early to start looking after your skin.

 Sun protection factor

It is commonly believed that the higher the sun protection factor (SPF), the higher the level of UV protection, however there is actually only a very small (5%) difference in the level of UV protection offered between an SPF 15 and an SPF 50 (93% protection versus 98% protection).

What SPF actually relates to is the unique UV exposed burn time of your skin.

For example, if your natural UV exposed burn time (the amount of time where your skin cells start to react, not necessarily burn) is 10 minutes, then using an SPF 15 sunscreen means that, ideally, you are extending your skin’s natural UV exposed burn time by 15 times longer than this, so up to 150 minutes (10 X 15 = 150). Based on this, wearing an SPF 50 rated sunscreen would extend your burn time by 50 times, so up to 500 minutes (10 X 50 = 500).

It is important to note that this is not an exact guide (no one should be exposed to the sun for 500 minutes and rely on one single application of sunscreen). Everyone’s skin is different and there are many factors involved (genetics, water, UV index, time of day, weather, location, altitude, seasons etc.) that alter your skin’s natural UV-exposed burn time, which therefore alters how often you need to reapply sunscreen. SPF should be used to give you a better idea of how often you need to reapply your sunscreen.

Another important thing to note is that SPF + SPF does not equal a higher SPF. For example, if you apply sunscreen with an SPF 15 and then apply make-up with an SPF 20, this does not equal an SPF 35. You are only ever protected by the highest SPF, in this case SPF 20.

Kismet Health Skin Healing Cream

Physical v chemical sunscreen

For a few years now there has been much debate about chemical versus physical sunscreens and which is better.

It is typically thought that chemical-based sunscreens absorb UV rays (convert them into heat and then release them from the body) and that physical sunscreens scatter or reflect UV rays, however this is not entirely true.

According to studies, physical sunscreens scatter or reflect no more than 15% of UV rays. The remainder is absorbed, just like a chemical sunscreen, meaning both chemical and physical sunscreens absorb UV rays.

Both chemical and physical sunscreens are equally as effective as one another, and one isn’t better than the other, they just work in slightly different ways.

So how do you choose a sunscreen?

My advice is to choose a sunscreen based on the non-active ingredients and what impact they will have on your skin cells. Select a sunscreen that is free from fragrances, colours, dyes, preservatives, emulsifiers, sulphates etc. as these can irritate the skin.

Physical sunscreens are ideal for sensitive skins as they typically contain fewer chemicals, meaning they are less likely to cause skin irritation. They do, however, tend to contain zinc oxide, which can make them quite thick and therefore sit heavier on the skin. This can lead to surface blockages (breakouts) so people with oily, congested and acne-prone skin need to be mindful of this.

On the other hand, chemical-based sunscreens typically contain between 3–4 chemical compounds in the one sunscreen and are therefore more likely to cause skin irritation than physical sunscreens. They are, however, more light-weight and don’t sit as heavy on the skin and therefore have their place with people who suffer from oily, congested and acne-prone skin.

How do you apply sunscreen?

Sunscreen needs to be applied at least 20 minutes BEFORE exposure to the sun. This gives the active ingredients time to settle into the skin and take effect – the effectiveness of sunscreen is all in the time it is given to absorb into the skin and start working.

Applying sunscreen just before you jump in the water or while you are sitting out in the sun does not actually give you proper protection. You need to apply it as you are getting ready to leave the house.

You also need to re-apply your sunscreen following each time you jump in the water, as sunscreens are not waterproof and they do wash off.

Apply sunscreen to all the areas that won’t be covered by clothing and remember the front and back of the neck, your ears and the tops of your feet!

If you would like to work with one of our naturopaths, please feel free to book an appointment to discuss your individual circumstances.

Written by Perri Baldwin BHSc
Naturopath

November 2020 (42)

Forgiveness & Gratitude Therapy

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If you haven’t come across forgiveness and gratitude therapy before now, it might sound like an esoteric concept however it has been used for thousands of years across many religions. While it is tightly tied to spiritual practices, feelings of gratitude and continuously forgiving self and others can bring us some wonderful physical health benefits too.

This therapy helps us actualise what we have in our lives and direct our focus to these as opposed to focusing on the all-consuming negatives which, in turn, stimulates the stress response. A negative focus results in a cascade of activity by neurotransmitters and stress hormones and eventually leads to worsening of many health conditions. As naturopaths, we rarely have a case that does not have some component of stress to it.

Forgiveness and gratitude therapy can be a great alternative for people who find meditation difficult. You can achieve some amazing stress relieving benefits with this remedy in a short amount of time.

F O R G I V E N E S S

noun 1.  the act of forgiving.

What is forgiveness?

To forgive, we must release or let go of negative effects, beliefs or behaviours towards an offender, whether that is yourself or another.

Forgiveness is not about condoning an unkindness, forgetting a hurt or excusing poor behaviour, nor is it about denying or minimising your hurt. These are all valid feelings you might experience. However, the idea in this practice is to encourage and experience greater feelings of peace, power, responsibility, awareness and self-control – feelings which are positive and beneficial to your health. It is about choosing helpful feelings.

At times, forgiveness can feel like submitting but a good way to think of it is that you are letting go of the negative rumination that is causing you hurt and, in turn, poor health.

G R A T I T U D E

noun 1.  the quality or feeling of being grateful or thankful.

What is gratitude?

Gratitude is feeling a sense of joy and appreciation of someone or something external to ourselves. It is being grateful for what we have and involves acknowledging good things that happen to us and bringing our mind to beneficial elements as well as recognising the source of our gratitude. Feeling strong positive emotions is key to receiving the health benefits from a gratitude practice.

Kismet Health Calm Bath Soak

How do we incorporate forgiveness and gratitude into our lives?

Daily journaling is the best way to get in your dose of gratitude. Use any type of journal that you like. Begin by writing three things you are grateful for. Don’t overthink it; it can be anything from your family to the sound of the birds in the garden. (A good idea is to steer away from material items as these are not as constant.) The more you follow this practice, the easier it will become and the more you will realise there is to be grateful for. End this by sitting into the feeling to really supercharge the health benefits.

Forgiveness can be a little more difficult. It can be done internally or also undertaken on paper if you prefer. Start by define who and what you would like to forgive and then remember the hurtful event. Empathise with the offender and acknowledge the wrongdoings by self or others. (Note: if working on forgiving yourself, it is good to and see the event from another’s perspective.) Next, commitment to forgive, ensuring you are solidifying the practice by internally or verbally saying you commit to forgive.

Feel free to perform both practices at the same time. However, when a thought of an event strikes, it is possible to undertake the forgiveness practice internally at that moment.

Healthy coping mechanisms

Many of us have unhealthy coping mechanisms which lead us towards a spiral of bad habits. Forgiveness and gratitude have been found time and time again to be associated with good health habits and resilience. When you are next feeling down, take just five minutes before you slouch on the couch and binge watch Netflix to spend writing down some things you are grateful for and one thing you would like to forgive.

What are the health benefits?

Forgiveness and gratitude therapy is gaining popularity due to the significant benefits which result from the practice.

  • Life satisfaction
  • Lower levels of depression and anxiety
  • Builds resilience and will
  • Reduces stress – a big factor in many condition outcomes
  • Reduces blood pressure
  • Lowers inflammation
  • Reduces fatigue
  • Beneficial for symptoms of fibromyalgia
  • Enhanced quality of life for individuals with serious health conditions i.e. arthritis, cancer
  • Promotes other healthy habits

Boost your wellbeing and happiness – starting today – and see and acknowledge all the wonderful positive things already around you.

If you would like to work with one of our naturopaths and learn techniques like this and more, please feel free to book an appointment to discuss your individual circumstances.

Written by Ally Stuart BHSc
Naturopath

November 2020 (35)

Metabolic Disease and the Gut

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Are you overweight? Are you struggling with high blood sugar, cholesterol or blood pressure? Do you want to avoid medication at all costs? Then please keep reading.

Let us start with a definition:

Metabolic syndrome is an umbrella term that includes a cluster of symptoms such as excess weight/obesity, increased blood pressure, fatty liver, high cholesterol and/or triglycerides and blood sugar. It is a major risk factor in the development of hypertension, type 2 diabetes, stroke and heart disease.

When we talk about metabolism, most people link it to weight, e.g. a slow metabolism is the reason for weight gain. However, the term ‘metabolic’ refers to the biochemical processes that happen as part of your body’s normal functioning. Developing a metabolic dysfunction or disease is a way of saying that your biochemistry has gone off track.

Our diet and lifestyle are killing us.

The standard Australian diet (SAD) is just that – sad. We have moved away from homegrown food and visiting the butcher, bakery and greengrocer for our staples. Instead we visit the supermarket where we get bombarded with clever advertising pushing heavily processed foods with a promise of ‘health’. Breakfast cereal with milk is a staple in Australia, as are sandwiches with fillings such as ham and cheese for lunch. Snacks often include crackers and biscuits, while dinner favourites are chicken parmas, pasta and meat and three veg (usually potato, carrot and peas/beans). Inflammatory seed oils (think canola and vegetable) have snuck into most processed foods too, contributing significantly to the development of metabolic disease.

Many of my patients have tried a variety of diet and exercise regimes hoping for an easy solution to their problems, but, as you no doubt already know, most plans out there really are too good to be true because they aren’t sustainable in the longer term. In fact, many exclude whole food groups, are devoid of key nutrients and advocate high-intensity exercise which can be incredibly inflammatory for a large proportion of people (myself included), increasing their risk of developing disease.

Metabolic diseases are the leading cause of mortality in Australia. And guess what? They are primarily driven by diet and lifestyle, which means they are reversible if you are prepared to take action and make some changes to improve your health. It might not be easy – breaking habits of a lifetime can be a huge challenge for many – but it will be worth it.

The impact of your genetics on health

Before I launch into the impact of diet and lifestyle, it would be remiss of me not to mention the role of genetics in metabolic disease (and let’s face it, I’m a giant genetics nerd so I can’t help myself).

My family has a strong history of metabolic disease including hypertension, type 2 diabetes and heart disease. My own personal genetic profile shows I have a number of genetic variants that increase my risk. BUT knowledge is power and understanding this has enabled me to tweak my diet and lifestyle and choose the right supplements to offset the risk. It is powerful stuff.

The link between diet, gut health and metabolic disease

I am a big fan of a good diagram and this one is excellent. It is from the team at Cell-Logic who designed the Gut Ecology and Metabolic Modulation (GEMM) protocol.

Reproduced with permission: The G.E.M.M. Protocol© Cell-Logic Australia – 2020

Let me break it down for you.

Everything you eat affects your gut epithelial cells. These are what form your gut barrier and protect you from harmful microbes, toxins and foods that don’t agree with you. Keeping this barrier intact is a priority of treatment. The typical SAD diet (discussed above) also feeds some of our non-beneficial gut bacteria, producing lipopolysaccharides. This sets off the inflammatory cascade, a normal response because your body is trying to protect itself from foods that are not great for it. Your body is smart.

If you only dabble in these types of foods on occasion, then it is probably not going to be a big deal for you. However, when you are eating these foods daily, that is when you can end up with chronic low-grade inflammation.

Chronic low-grade inflammation leads to damage to the cells, tissues and organs and the development of disease. It specifically impacts blood vessels, liver, blood glucose regulation, fat metabolism, clot formation, altered brain structure and function and joint disease, to name just a few.

Why do some people experience certain conditions and not others? It comes back to your genetics. Look to your family history to give you a clue about how your diet and lifestyle may impact your health as you age.

What to eat for optimal health

What you eat, think and do has more of an impact on your health and wellbeing than many people realise. We all know we should eat more vegetables, but do you know why they are so important?

Tip: It is not just about vitamins and minerals; it is also about phytochemicals and plant fibres.

The phytochemicals found in plants act as signalling molecules. This means they have the power to switch genes and enzymes on or off, impacting inflammation in a positive way. Phytochemicals have taken a back seat to vitamins and minerals for years, but they deserve a seat at the table too.

Many plant foods are prebiotic fibres, meaning they feed our gut bacteria. A diverse microbiome equals optimal health. The more plant foods you eat, the happier your gut bugs will be. These will down-regulate inflammation and protect your body from damage to cells, tissue and organs.

Eat those vegetables!

What else can you do?

If you have a strong family history but currently do not have any early warning signs or symptoms, then changing your diet to a Mediterranean style of eating is the single best thing you can do for your health.

If you have developed an early sign of metabolic disease such as high cholesterol, blood pressure or blood sugar, then now is the time to act. Some people will be able to reverse their symptoms simply by making the appropriate dietary changes, while others may need additional support to restore their gut health.

If you have been diagnosed with a metabolic condition such as type 2 diabetes, hypertension, fatty liver disease, PCOS (yes, this is a metabolic disease) or heart disease, then I strongly recommend seeing a practitioner who can work with you to improve your metabolic function and gut health, and your overall quality of life.

If you would like to know more about metabolic disease or think you may have a metabolic condition, make a booking with one of our naturopaths. Bookings available here.

Written by Denise Berry BHSc
Naturopath

Summer Skin webinar SOCIALS (4)

Skin Health

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Now that the weather has well and truly warmed up and summer is fast approaching, it is not uncommon for us to notice or complain of changes in our skin or skin condition/s. Perhaps a pre-existing skin condition has flared up or a completely new skin condition has presented, leaving you feeling frustrated and self-conscious.

For us in Australian, summer tends to mean heat, humidity, sweat and oil, which can wreak havoc with our skin, particularly if we have sensitive or temperamental skin types. The majority of skin conditions are inflammatory based or driven. When combined with the above factors that characterise the Australian summer, it is no wonder we see exacerbations in certain skin types and conditions during the warmer months.

Below is information on some of the specific skin conditions that are typically worsened during summer.

Dermatitis/eczema

Dermatitis is simply ‘inflammation of the skin’. It most typically presents as red, dry, cracked, inflamed skin, which can be itchy and irritating. Eczema (atopic dermatitis) falls under this category. Dermatitis can affect any area of the body but is most commonly seen at the flexures of the neck, elbows, wrists, knees and ankles, on the limbs or on the face, specifically the cheeks, eyebrows and hairline.

Dermatitis sufferers typically find their condition flares up during the summer months. During summer, the heat/hot weather, humidity and exposure to air conditioning increases water loss and causes dehydration, leading to dry, dehydrated skin. This causes dry, cracked skin conditions such as dermatitis to become worse.

Additionally, direct exposure of the skin to heat and sunlight triggers the release of histamine from mast cells, which causes swelling, redness and itching of the skin. Again, this causes red, inflamed, itchy skin conditions such as dermatitis to become worse.

To help prevent flare ups of dermatitis during the summer months, you should:

  • avoid direct exposure to heat and sunlight, particularly midday sunlight exposure
  • avoid sitting directly in front of air conditioning and ensuring the air conditioner is set at a moderate temperature
  • keep well-hydrated (aim for 2.5L of water per day minimum during summer months)
  • keep the skin well-moisturised. Ideally, use a moisturising cream that is hydrating, rich in essential fatty acids and targeted at repairing the skin’s barrier function.

Rosacea

Rosacea is a chronic inflammatory skin condition which primarily affects the nose, cheeks and chin. Dilation of the blood vessels causes flushing and visible capillaries. Papules and pustules are often seen within the affected areas, which is why rosacea can sometimes be mistaken for acne.

For rosacea sufferers, exposure to extreme heat and/or hot temperatures experienced during the summer months is one of the biggest triggers for their condition. Sunlight, heat and humidity exacerbate the skin condition by increasing blood flow to the skin and further dilating the blood vessels, worsening the appearance of the redness and flushing that characterises rosacea.

To help prevent flare ups of rosacea during the summer months, you should:

  • avoid direct exposure to heat and sunlight, particularly midday sunlight exposure
  • avoid overheating – utilise cold compresses, spray bottles and ice to keep cool
  • avoid exercise or physical exertion during the middle or hotter parts of the day.
Organic herbal tea
Kismet Health organic herbal Skin Tea

Acne

Acne is classified as a blockage (with inflammation) of the pilosebaceous (hair) follicles. Pilosebaceous follicles become blocked as a result of either a surface blockage (from a topical product, dirt etc.), improper desquamation (skin shedding) or poor quality, thick, sluggish oil production.

Although higher vitamin D levels associated with greater sunlight exposure during the summer months has been implicated in the treatment of acne, acne sufferers often find that their skin condition worsens during the summer months, particularly those with oily skin types. Heat/hot weather and humidity naturally causes the body to increase both its sweat and oil production. Sweat traps things like dirt and bacteria on the skin, which leads to surface blockages (breakouts), while greater oil production also blocks the pilosebaceous follicles, leading to breakouts.

To help prevent flare ups of acne during the summer months, you should:

  • avoid overheating and excessive sweating – utilise cold compresses, spray bottles and ice to keep cool
  • avoid exercise or physical exertion during the middle or hotter parts of the day
  • shower and change your clothes if you have sweated
  • choose clothing materials that absorb sweat and oil, such as cotton – avoid wearing any clothing that is occlusive.

Pigmentation

Pigmentation is the darkening of the skin in localised patches caused by the over-production of melanin (natural skin pigment) from melanocytes (the skin cells that make skin pigment) within that patch of the skin. There are many factors that cause pigmentation including trauma to the skin, hormonal fluctuations, certain medications and topical products, however, sun exposure, heat and UV exposure through the retina are the biggest driving forces behind this skin condition.

Even incidental, every day sun and UV exposure is enough to cause melanocytes to go into overdrive, producing melanin at a rapid rate. It is therefore no surprise that this skin condition presents or flares up during the summer months.

To help prevent flare ups of pigmentation during the summer months, you should:

  • avoid direct exposure to heat and sunlight, particularly midday sunlight exposure
  • limit sun exposure as much as possible
  • use complete and proper sun protection (sunscreen, wide-brimmed hat, long-sleeve clothing) AT ALL TIMES
  • wear polarised UV-rated sunglasses AT ALL TIMES to prevent sunlight entering through the retina.

Our long, hot Australian summers have a number of varied impacts on our skin and particular skin conditions, often making them worse. If you suffer from one or more of the above skin conditions, it is imperative that you take preventative measures during the summer months to help minimise the impact of extreme heat, humidity and sun exposure on your skin condition.

If you would like to know more about your skin condition and your individual skin needs, get in touch with one of our naturopaths. Bookings available here.

Written by Perri Baldwin BHSc
Naturopath

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Summer Skin Event

Perri is presenting an upcoming webinar on skin health for summer with lots of valuable information, skin tips and more.

Wednesday, 11 November 2020, 7.30pm
Online via Zoom
BOOK NOW

Come along and find out how to look after your skin, naturally.

October 2020 (30)

What Does Good Digestion Look Like

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Digestion begins with the thought, sight and smell of food. These senses trigger appetite and oral and gastric secretions, preparing the upper digestive tract for food.

The next stage is chewing your food, breaking it down into smaller pieces and mixing it with saliva. Our saliva contains enzymes, minerals and antibacterial substances. The enzyme lipase helps to break down fats and amylase breaks down carbohydrates. This is where protein digestion starts.

Now on to the oesophagus. This is the gateway for food which travels through the sphincter and into the stomach. Loss of sphincter tone is one of the major causes of reflux, not an issue with acid as many people think.

Then we have the stomach. The inner most layer of the stomach is made up of parietal cells which secrete hydrochloric acid, chief cells which produce pepsinogen and mucous-secreting cells. Can you believe that around one to three litres of gastric fluid containing hydrochloric acid, digestive enzymes and binding products is secreted in a day? All of this helps to break down our food when it reaches the stomach. The main role of the stomach is to break down protein, convert enzymes, solubilise nutrients and convert iron into its bioavailable state. Water, iodine, copper, fluoride and molybdenum are all also absorbed in the stomach.

The small intestine is up next. This is where the MOST of our digestion occurs. A series of finger-like projections, called villi, are present on the mucous membranes of the small intestine, increasing the surface area where ABSORPTION occurs. Carbohydrate digestion is completed here as more enzymes are released by the pancreas. Protein is also further digested and fat digestion continues.

The small intestine is so important as this is where substances are absorbed including essential vitamins, minerals and amino acids. If people have upper-digestive issues, constant inflammation or damage occurring to the small intestine, they are at risk of further issues throughout the whole body.

The small intestine can get an overgrowth of bacteria which is called small intestinal bacterial overgrowth (SIBO). This is highly correlated to irritable bowel syndrome (IBS), a disorder causing abdominal pain, bloating, diarrhoea and constipation. Many people who are diagnosed with IBS actually have SIBO. There are numerous causes of SIBO including medication use, infections, stress and poor diet to name a few.

One of the most important elements within the small intestine is secretory IgA (SIgA). SIgA plays an important role in mucosal immunity, the part of our immune system that separates the outside environment from the inside of the body including digestive and respiratory tracts. An important activity of mucosal surfaces (SIgA) is that they serve as a first line of defence to repel pathogenic microorganisms and provide a finely tuned balance to guarantee controlled survival of essential commensal bacteria.

SIgA may also have beneficial effects in overall immunity by reducing inflammation within the digestive tract. Microbiome testing can identify if levels of SlgA have been affected (commonly by medication use, poor diet, high stress, inactivity, infections, high gut inflammation and poor gut immunity) and are contributing to major gut symptoms. Prolonged low SIgA levels are not ideal as this creates an environment within the gut where unwanted bacteria and infections can thrive, creating an imbalance in the gut microbial community associated with disease. When we can identify low SlgA levels, we can address it through naturopathic treatment, changing the health of people’s gut.

Written by Karly Raven BHSc
Naturopath

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Want to know more about the digestive system?

The above is an excerpt (modified) from Nourish Your Gut, the latest ebook from naturopath and gut health guru Karly launching on 29 October.

A special pre-launch party is kicking off on 26 October in the Nourished Gut Community on Facebook. Join now to be a part of the fun and receive special bonuses, live Q&A and education sessions plus your chance to win a copy of the ebook!

October 2020 (13)

Nutrients for Mental Health

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The connection between diet, nutrition and mental health conditions has come to the forefront in recent years. Nutritional neuroscience is an emerging discipline bringing to light the notion that nutritional factors are intertwined with human cognition, behaviour and emotions. While it is more widely accepted that mental health conditions are the result of biochemical imbalances or emotional responses to varying environmental factors, diet and nutrition in fact play a key role in the onset, severity and duration of mental health conditions.

Many correlations have been made between diet, nutritional status and mental health conditions. In particular, a lack of proper nutrition and an inadequate intake of vitamins, minerals and other nutrients have been linked to the onset and severity of mental health conditions, particularly depression and anxiety. The general Australian population consumes a diet that is typically low in many essential vitamins, minerals and nutrients, which could play a part in the rising levels of mental health conditions being reported.

Furthermore, having a mental health condition has been shown to be associated with an increased likelihood of developing poor eating habits, such as low appetite, skipping meals and greater desire for sweet and sugar-filled foods, which in turn increases the risk of developing nutritional deficiencies. This can further impact the severity and duration of mental health conditions.

More commonly reported and well-researched nutritional deficiencies seen extensively in patients with mental health conditions include omega-3 essential fatty acids (EFAs), B vitamins and amino acids or protein. Each of these key nutrients are explored below regarding their role in mental health and how we can increase levels of these nutrients within our diet to improve mental health outcomes.

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Protein

Neurotransmitters are made up of amino acids (the building blocks of proteins). Protein has many important roles in the body including the synthesis of neurotransmitters (mood hormones). We must ensure we are consuming adequate protein in order for our bodies to make adequate amounts of neurotransmitters. For example, dopamine is a neurotransmitter made up of the amino acid tyrosine. If you are not obtaining adequate amounts of tyrosine from your diet, there will not be enough to synthesise dopamine, the reduction of which affects mood.

Food sources: beef, chicken, cheese, soy products, eggs, fish, lamb, yogurt, beans, lentils, nuts, seeds, tofu and tempeh

Omega-3 EFAs

Omega 3 EFAs are found in high levels within the brain where they are important for maintaining proper structure and function of the brain and nervous system. For example, grey matter within the brain contains more than 50 per cent essential fatty acids (33 per cent of these being omega-3 essential fatty acids). Therefore, by consuming omega-3 EFAs in our diet, we help support healthy brain structure and function. Omega-3 EFAs also have a powerful anti-inflammatory action which means they help to reduce any inflammation in the brain and nervous system that may be contributing to, or exacerbating, mental health conditions.

Food sources: oily fish (salmon, sardines, anchovies, herring, mackerel), flaxseed oil, nuts and seeds (chia seeds, walnuts, LSA mix, ground flaxseeds)

Folate

Individuals with mental health conditions have been shown to have lower levels of folate in the blood. Folate is essential for breaking down homocysteine within the body. Without folate, homocysteine levels remain elevated and this has been linked to mental health conditions including depression and anxiety.

Food sources: broccoli, brussels sprouts, leafy green vegetables (spinach, kale, rocket, cabbage), peas, chickpeas, kidney beans, liver

B vitamins

Similar to the role and function of proteins, B vitamins play a pivotal role in the synthesis of neurotransmitters. They are considered ‘cofactors’ for neurotransmitter synthesis, meaning they are involved in the enzymatic reactions that must take place for neurotransmitter synthesis to occur. We must ensure we are consuming adequate protein for our bodies to make adequate amounts of neurotransmitters.

Food sources: B1 – pork, oats, wholegrain bread/pasta, mixed nuts, green peas, milk, lentils; B3 – fish (tuna, salmon, sardines), chicken, peanuts, brown rice, potatoes, avocado; B5 – brewer’s yeast, wholegrain bread/pasta, peanuts, mushrooms, green leafy vegetables; B6 – oats, banana, potato, chicken, chickpeas, sunflower seeds, sweet potato, lentils; B12 – fish (sardines, mackerel, tuna, salmon), beef, lamb, eggs, cheese, chicken, yogurt

Diet and nutritional status are just part of the puzzle when it comes to mental health conditions, albeit an area that must not be neglected or overlooked. Improvements in diet and nutritional intake, alongside good quality nutritional supplements (where required), can be incredibly advantageous as part of the prevention or management of mental health conditions. In some instances, this has also been shown to improve efficacy of pharmaceutical medications, such as antidepressants, used to treat mental health conditions.

If you are proactive about your mental health, suffer from suboptimal mental health or have a diagnosed mental health condition, speak with one of our naturopaths. They can help you understand how diet and nutrition may be playing a part and what you can do to improve individual mental health outcomes. Book an appointment to discuss your individual circumstances.

Written by Perri Baldwin BHSc
Naturopath

October 2020 (25)

Healthy Detox For Your Whole Body

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The liver gets a very large focus when it comes to detoxification. It is involved in 300 processes within the body so it’s important not to overloaded it with work. Fortunately, the liver is not our only organ of elimination.

The skin (yes, it is an organ), digestive system, kidneys, lungs and lymph also play a significant role in the removal of waste from the body. Stimulating and improving the functioning of these will help to prevent a healing crisis, which often causes a worsening of symptoms (headaches, skin breakouts and mood changes) as we are depending on the liver to flush out a whole load of backed up toxins.

The reason many fad detox diets are not successful or do not have lasting results is due to the majority of the focus being on the liver. Creating a personalised detox focusing on other systems can help you to get better and longer-lasting results specific to your needs.

Organs of Elimination

Liver: One of the key functions of the liver is filtration of the blood. This process serves to clear the blood of large molecules, such as bacteria, bacterial endotoxin and antigen-antibody complexes.

Gut: This wouldn’t be a Kismet blog without talking about the gut! It plays a major role in the removal of toxins, hormones and non-beneficial bacteria. The gut excretes and processes 25 per cent of the waste from our body. Keeping your diet irritant-free and full of colourful, fibre-rich fruits and vegetables is a good start to supporting positive gut health.

Skin: This is one of our largest excretory organs and really helps to remove environmental waste from our body, including bisphenol A which is a very well-known endocrine disruptor found in many plastics and now our waterways. Using toxin-free skin products is important as the skin absorbs up to 80 per cent of what you put on it.

Lungs: Increasingly important this year, the lungs play a crucial role in removal of toxins from our environment. Our lungs are the filter between the air and our body. Deep breathing through the nose is a good way to ensure your lungs are getting the movement they need to help move out toxins.

Lymph: The lymphatic system lies just below the skin and this directly influences the skin’s capacity to act as an organ of elimination. A congested lymphatic system puts an increased burden on the skin, contributing to inflammation, poor complexion and other skin problems. The lymph does not move by itself like the circulatory system which has physical mechanisms, it only processes through direct movement by us. Exercise and dry skin brushing are great ways to move our lymph and remove the waste from our system.

                                   Organic Kismet Health Herbal Tea

Why do I have to remove gluten and dairy when detoxing?

Gluten specifically stimulates the release of zonulin, a molecule responsible for the opening of tight gap junctions in the gut, leaving our gut open and vulnerable to pathogens and irritants.

Why do I have to detox if I have a healthy diet?

Environmental toxins are rampant. Even if you follow a healthy organic diet, what surrounds us is absorbed into our skin and lungs and must be removed from the body so as not to be contributing to numerous health conditions.

What results can you get from doing a detox?

  • Improved energy
  • Vibrant skin
  • Better digestion
  • Weight control
  • Reduction of pain symptoms
  • Improved mood
  • Better concentration

Naturopathic care

Removing waste from the body is a complex biological process and one which is important for our health. Fortunately, we have access to wonderful foods and herbs that work with biology to support our eliminatory organs.

Ideally, we want to keep our diet as free from toxins and preservatives as possible. Education is the focus within a detox period, as is stripping back what we do not need and instead including nourishing food to correct any nutritional deficiencies. This will help support biological processes in the body and not leave you feeling deprived when you change your diet.

Personalising your detox is important as each person can have an overload in a particular system of the body or may have a genetic predisposition. Work with one of qualified naturopaths for the best way to care for your body. See our exciting new program below!

Written by Ally Stuart BHSc
Naturopath

4-WEEK NURTURE + RESET PROGRAM
Starts 1 November 2020

We have created a fabulous new program for the best natural way to change your current health direction and start improving your health.

Program includes individual consultations, meal plans, private Facebook group, at home yoga and meditation, Kismet products + more!

You will benefit through fewer digestive symptoms, reduced stress, increased energy, better sleep, greater clarity and feel refreshed, energised and healthier!

For the right way to reset your body, full details and to book, click here.

October 2020 (3)

Reduce Your Screen Time

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‘A study in the journal Child Development shows night-time usage of a cell phone can increase anxiety and depression in teenagers and reduce self-esteem. This is the first study that shows a direct link between screen time and mental health.’

It is not only teenagers who are affected by the use of mobile phones. If we are being honest, most of us are addicted to our devices. And it is not just to keep up with the news or stay connected via social networks. We use our phones for work too and feel we are never able to completely switch off because we are always contactable. It is important for all of us to really take a good hard look at ourselves and be truthful about our mobile phone usage – and then do something about it!

In light of the trending documentary The Social Dilemma, which explores the dangerous human impact of social networking and exposes how we are being manipulated by the very platforms we engage with every day, we thought it timely to share some tips on reducing your phone usage to improve your mental health.

Here are some things you can do right now to get started.

Limit your time on your phone

This is a tough one but you can start by avoiding checking email, messages, apps etc. until you get to work (or at another designated time). It is also highly recommended that you avoid checking your phone before bed (see additional tips below). Some people take this a step further and switch their phone to Aeroplane Mode or Do Not Disturb when driving (this is a smart move!) or at other times when they don’t want to be distracted. Be honest with yourself about your phone usage and set limits that are workable for you.

Turn off all notifications

This might seem a bit scary at first but it can be incredibly liberating. You don’t realise how many of these little interruptions you actually receive every single day and which cause you to unnecessarily glance at or pick up your phone. Remember, you can always check in with your various apps whenever you need or want to. Give it a try and watch your anxiety levels drop.


Have a relaxing bath before bed with Kismet Calm Bath Salts

Activate ‘Do Not Disturb’

This is a great smartphone option which allows you to switch off all incoming calls, messages and notifications during a set window of time that you nominate. Try setting it from 9 pm until 7 am and give yourself a chance to wind down before bed and wake up calmly.

Switch to ‘Aeroplane Mode’

In addition to ‘Do Not Disturb’, active Aeroplane Mode overnight while you sleep. This will help to reduce your exposure to electromagnetic fields and the damaging effects they have on the body (especially in terms of sleep and mental health).

Turn your phone OFF

There is always the option of switching your phone off completely to ensure you get the screen-free time you need, when you need it. Often we hear the excuse that people need their phone for their alarm in the morning. There are other options available for this sole purpose which are better for you and will help you in your efforts to reduce screen time. It is about choices and how seriously you want this.

Final thoughts

We have only focused on mobile phone usage here as our phone is the most utilised screen we have but you should also consider the time you spend in front of the TV, laptop/computer and other devices. This all counts as screen time.

Everyone is different and has different needs. Be aware of what you need and find the strategy that works for YOU.

If you would like to improve your health, start some good habits and get a better, uninterrupted sleep, chat to one of our naturopaths for guidance and support. Bookings available here. We’d love to help you.

Written by Denise Berry BHSc
Naturopath

September 2020 (46)

Naturally Healthy Hair

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As many of you know, I am super passionate about skin health, and this passion extends to all aspects of integumentary health. The integumentary system comprises the skin and its appendages (hair, nails and exocrine glands) which are designed to protect the body from various damages caused by the outside world.

When it comes to our bodies, integumentary health can sometimes be overlooked. It is typically of lower priority (compared to other organ functions) and is often the last organ or system to receive vitamins and minerals from our diet and supplements.

In fact, hair, skin and nails that are dull, dry, brittle or lacklustre can tell a lot about an individual’s internal health and nutritional status. Today I want to shed some light on hair health in particular.

First and foremost, let’s take a quick look at hair loss. Hair loss (or hair thinning) is a very common complaint in naturopathy clinics and can be quite emotionally distressing for the individual. It is important to thoroughly investigate all possible causes of hair loss in order to determine whether further or more advanced treatment is required.

Possible causes of hair loss include, but are not limited to:

  • nutritional deficiencies, including iron deficiency anaemia
  • thyroid causes
  • hormonal changes – puberty, pregnancy, postpartum and menopause
  • reproductive conditions, such as polycystic ovarian syndrome
  • stress
  • genetics
  • chronic health conditions, for example lupus (SLE), cancer
  • autoimmune conditions
  • certain medications.

Nutrition for hair health

Regardless of whether you are experiencing hair loss or not, enhancing the nutritional profile of your diet will assist with improving the appearance, thickness, amount and health of the hair on your head.

Here’s how:

Protein (amino acids)

Over 95 per cent of our hair is made up of a fibrous structural protein called keratin (made up of amino acids) which is produced within the hair follicle. It is therefore important that we obtain adequate protein through our diet for hair growth and thickness.

Protein sources: beef, chicken, cheese, eggs, fish, lamb, yogurt, beans, lentils, tofu and tempeh

(Aim for a palm-sized portion of good quality protein with each main meal and snack.)

Iron

One of iron’s most important roles within the human body is to assist the production of red blood cells (RBCs). RBCs transport oxygen throughout the bloodstream to our organs and tissues, including our hair follicles, allowing them to function effectively.

Iron sources: red meat, liver, tempeh, kidney beans, cashews, spinach

Zinc

Zinc is believed to play a crucial role in DNA and RNA synthesis, which is a requirement for normal and efficient division of hair follicle cells, ultimately leading to improved hair growth and thickness. Zinc is also critical for tissue repair, with deficiency being linked to weakening of the protein structure within hair follicles causing hair to fall out.

Zinc sources: oysters, beef, pumpkin seeds, cashews, mushrooms

Omega 3 Essential Fatty Acids

Omega 3 Essential Fatty Acids (EFAs) nourish the hair, beginning at the hair follicle to enhance strength, lustre and thickness. The anti-inflammatory properties of omega 3 EFAs also help to reduce scalp inflammation that can contribute to hair loss.

Omega 3 EFA sources: oily fish (salmon, sardines, anchovies, mackerel), walnuts, pumpkin seeds, chia seeds, flaxseeds

Vitamin B3

It is well known that vitamin B3 improves blood circulation throughout the body, including to the scalp. As a result, vitamin B3 increases oxygen and nutrient transport to the hair follicles, assisting with faster and thicker hair growth.

Vitamin B3 sources: tuna, turkey, chicken, salmon, oats, brown rice, mushrooms

Selenium

Selenium is a potent antioxidant that helps to fight off any free radical damage to the hair follicles which causes them to become weak and brittle.

Selenium sources: Brazil nuts, beef, tuna, couscous, eggs, oats, walnuts

Silica

Silica is a trace mineral heavily involved in the repair and regeneration of collagen and connective tissue found within the hair. Silica therefore repairs damage to hair and hair follicles to improve hair strength and thickness.

Silica sources: cucumbers, sprouts, leeks, green beans, strawberries

At Health Radiant Body Protein Powder available in Kismet shop

Topical products/external practices

When it comes to hair health, our internal health and what we put into our bodies is just as important as what we are using and exposing our hair to daily. I like to implement a few practices to promote thick, healthy hair.

Select natural hair care products

Just like our skin care, we want our hair care to be free of nasties. Harsh ingredients, such as sulphates, parabens, silicones, preservatives, alcohols, fragrances etc, found in many conventional hair care products can negatively impact the health of your hair. These ingredients cause scalp sensitivity and inflammation, strip away natural oils creating dryness and block our hair follicles, which inhibits hair growth. A build-up of these ingredients over time causes the hair to become thin, weak, dull and prone to damage, breakage and split ends.

I strongly recommend using salon-quality hair care products. Speak to your hairdresser who will be able to recommend the most suitable products for your hair needs.

Avoid over-washing your hair

Over-washing or washing the hair too frequently strips away the hair’s natural oils, resulting in dry hair and scalp. It also throws out the balance of your scalp’s microbiome, which can allow overgrowth of bacteria and fungi, subsequently causing problems such as scalp inflammation and dandruff.

On the flip side, washing your hair too infrequently and over-using products such as dry shampoo may also cause damage to your hair and scalp, as dry shampoo builds up and blocks the hair follicles which can inhibit hair growth.

Avoid frequent use of heat or heated styling tools

When applied to the hair, heat or heated styling tools (i.e. hairdryer, hair straightener, hair curler) essentially burn the hair, altering its chemical structure leading to dryness, damage, breakage and split ends. It is recommended that you use heat or heated styling tools on your hair no more than once per week. Begin with a low-heat setting and work your way up and always apply a heat-protectant product to the hair before applying heat.

It is also advisable to avoid tying your hair up in the same way every day as this can cause unnecessary pulling on the hair shaft, which leads to damage and breakage. Scrunchies can be a good alternative to hair ties as they are slightly gentler on the hair.

Scalp massage

Giving yourself a scalp massage (you can use some form of oil to assist, i.e. coconut oil, grape seed oil, essential oils) encourages scalp stimulation and increases blood (and nutrient) flow to the scalp which, in turn, helps to promote hair growth. You might like to finish the scalp massage by brushing your hair with a wooden bristle brush to help pull some of the scalp oils down through the rest of the hair shaft.

If you would like to improve your nutritional profile and give your hair and skin a nourishing boost, book an appointment today. We’d love to help you.

Written by Perri Baldwin BHSc
Naturopath

September 2020 (44)

Health Benefits of Sleep

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If there is one thing you should focus on for your health it is sleep, yet so many of us are forgoing this most important health factor when it comes to preventing disease.

Sleep problems including insomnia and a general lack of sleep are frequently experienced by people of all ages. In fact, it is estimated that up to one third of people experience sleep problems. Not getting enough sleep, even by one hour, can have many detrimental health effects.

In our modern day, we are at a point of genetic mismatch due to technological changes. Our bodies are hardwired to respond to certain factors to alert us of when it is time to wake up to ensure we are ‘safe from predators’. These alerts include sounds and light. The introduction of electricity has changed the way our days are structured, and we can now keep our lives illuminated for longer than the 12 or so hours given to us by the sun.

Systems of the body correlated with poor sleeping patterns:

  • Hormonal disorders – testosterone levels can be affected with as little as one night of poor sleep
  • Mood disorders – depression, anxiety, ADHD, autism
  • Magnesium status – poor sleep depletes magnesium (conversely, increasing magnesium status can promote a deeper sleep)
  • Poor immune health – we produce immune cells as we sleep. Poor sleep causes a reduction in cells we need to fight infection.
  • Inflammatory conditions
  • Reduced growth hormone – increased ageing, interfering with fertility
  • Poor gut health
  • Weight gain and increased risk of developing type 2 diabetes

How much is enough?

The researched amount of sleep to prevent disease is 7–8 hours every night. It is different for everyone, especially our little humans who need a lot more sleep than adults. The only way we can discover how much sleep is enough for us is by checking in with yourself and how you are feeling throughout the day with varying amounts of sleep. Children and adolescents require much more than adults so ensuring they are getting the right amount of sleep is crucial for proper brain development. Research also suggests that correct sleeping patterns can increase performance at school.

Organic Kismet Health Herbal Tea

Creating bedtime rituals is key to getting a good sleep

At least one hour before bed, cease all screen time and opting for reading, meditation or chatting with friends and family instead.

  • Aim to live by the sun – rising to natural light also helps us to regulate our circadian clock
  • Hack your lighting – ensuring the colour of the light bulbs in your bedroom is more orange to yellow and the dimmer the better with as few lux or lumen as possible. Research shows melatonin suppression is impacted by levels of light greater than 5 lux. An average e-reader provides 30–50 lux and a night light about 40 lux. Ideally, use candles as they provide the right colour of light and sit at around 12 lumen.
  • Minimise alcohol consumption – one to two alcoholic drinks can be enough to disrupt sleep patterns for some people
  • Limit caffeinated drinks to before 2 pm – caffeine shifts our circadian rhythm over an hour later with every cup. Caffeine has a very long half-life (the time taken for the body to eliminate one-half of the caffeine) meaning if you drink it at 4 pm, it can still be in your system as late as 2 am.
  • Smells can stimulate a limbic response – using the same smell every night is a great way to stimulate a response in the limbic portion of the brain, signalling to you that it is time for sleep. Supercharging this by using lavender as it stimulates GABA production, a relaxing neurotransmitter.
  • Finish eating three hours before bed – our digestive system will take preference if you have eaten close to bedtime, not letting our body fully rest until food is digested. Aim to eat light in the evening and at least two hours before bedtime, if not more.
  • Keep a regular bedtime – we are creatures of habit. Letting your body know that it is time to rest helps your body get into a good rhythm, knowing it is safe to sleep deeply.

How can naturopathic care help

Even if you are getting eight hours sleep, it may not be enough to make sure you are getting the deepest sleep possible in the time you are asleep. If you are waking unrefreshed and feel like you have been tossing and turning, it is likely that you are falling short in the amount of sleep your body needs. At Kismet, we have numerous herbs and nutraceuticals that help with falling asleep and staying asleep.

Let us help you! Speak to one of our naturopaths to deepen your sleep and get the energy you need to get your health back in check. Book an appointment today.

Written by Ally Stuart BHSc
Naturopath

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