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Health advice

  • Dehydration: Why Am I Not Performing Optimally?

    Are you thirsty? People tend not to think about water consumption and how it may be affecting their mental and physical performance. Most people don't even realise that being chronically dehydrated can affect mental and physical performance.

    Water is of major importance to all living things. In humans, up to 60% of the body is comprised of water. It is no surprise that with so much of our body comprising of water, that it is a major indicator to the optimal state of health.

    Humans must consume a certain amount of water every day in order to survive. The amount can vary according to age and gender, and also by the location of where someone lives. In general, an adult male needs about 3 litres per day, while an adult female needs about 2.2 litres per day. The source of some of this water comes from food.

    With regard to maintaining fluid and electrolyte balance in the body, the water coming into your body must equal the water coming out of your body (what you lose through things such as sweating, breathing, and going to the bathroom).

    What Does Water Do for You and Your Body?

    • Needed for the brain to assist in the production of hormones and neurotransmitters
    • Regulates body temperature
    • Keeps muscle membranes moist and lubricates joints
    • Forms saliva to assist digestions
    • Allows body cells to grow, reproduce and survive
    • Helps convert food to components needed for survival and digestion
    • Flushes body water and toxins
    • Water is the major component of most body parts

    What Are Some Ways Our Body Can Become Dehydrated?

    • Physical activity
    • Sweating
    • Being in a hot or windy climate
    • Excessive or low humidity
    • Breathing through the mouth instead of the nose
    • Vomiting
    • Diarrhoea

    How Can Dehydration Affect Your Body?

    • Headaches
    • Mood Swings
    • Difficulty concentrating
    • Foggy memory
    • Dizziness
    • Bad breath
    • Muscle cramps
    • Dry skin

    How Do I Know if I Am Dehydrated?

    One simple way of knowing if you are dehydrated is by looking at the colour of your urine. If it is a light yellow colour, you should be okay, but if it is a darker yellow, you need to think about drinking more water. If it is a syrupy or brown colour, you may be suffering from severe dehydration, or even worse, liver disease. Make sure you drink plenty more water and if a darker colour persists, see a healthcare professional.

    It is a common mistake to overlook the importance of drinking enough water to obtain optimal hydration. Older people in particular tend to lose some of their sense of thirst due to the ageing process.

    If you feel you may be suffering from some of the ill effects of dehydration, make a point of increasing your fluid intake. You may notice your overall performance and mental capacity will increase and you will feel much better overall.

    Recommendations

    Try to keep a bottle of water with you at all times. This way, you can keep track of how much you are drinking. Bored of water? Jazz things up and add some fruit. Lemon, lime, orange and berries all work well.

    SOS Rehydration Sachets

    Water Bottles


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Spotlight On: Iron

    Iron is necessary for health and well-being. It assists oxygen transport and storage in the body, and is part of many enzyme systems. It is crucial to the electron transport chain, and is involved in the production of ATP for cellular energy. What occurs as a result of this is the transportation of iron in haemoglobin and myoglobin to muscle cells and around the body.

    If you don't have enough iron, oxygen wouldn't be able to transfer between tissues in the body, the immune system wouldn't function as it should, and many enzymes couldn't carry out their functions.

    In order to get the required amount of iron that our body requires, our body needs to carry out some specific functions.

    Once iron gets to our small intestine, some regulations and changes are made from enzymes and chemical reactions, allowing for absorption into the blood.

    These reactions take place in every cell, and engage in the synthesis of amino acids, collagen, hormones and neurotransmitters.

    Iron sources come from either heme or non heme sources. Heme comes from animal sources, whereas non heme come from plant-based sources. Heme sources of iron are much easier for the body to absorb. Vitamin C actually assists in the absorption of iron, so it is beneficial for vegetarians to consume Vitamin C with their non heme sources of iron, enabling for a greater portion of iron to be absorbed.

    Iron Deficiency

    Iron deficiency is the most common nutrient deficiency in the world. People at risk of deficiency include:

    • Menstruating females due to lack of blood
    • Pregnant women due to increased foetal demands from pregnancy and child birth
    • Infants, teenagers and growing children due to rapid growth
    • Vegetarians, especially Vegans
    • Regular blood donors

    Signs of Deficiency

    • Unmotivated and apathetic without there being an obvious reasom
    • Anaemia
    • Weakness
    • Fatigue
    • Headaches
    • Impaired work performance and cognitive function
    • Impaired immunity
    • Pale skin
    • Concave nails
    • Inability to regulate body temperature

    Food Sources of Iron

    The best absorbed Iron is heme iron, which is only found in meat, poultry, and seafood, so if you aren't vegan or vegetarian, it's best to get your iron from these sources. For vegans and vegetarians, non heme sources of iron such as kidney beans, green lentils, tofu, chickpeas, cashew nuts, almonds, pumpkin seeds, curly parsley, raw spinach, rolled oats, dark chocolate and broccoli are decent sources, but remember to try to increase your Vitamin C intake for absorption. Because it's harder to absorb this kind of iron, it's a good idea to get regular blood tests to make sure you aren't getting deficient in this vital mineral.

    Floradix is a great supplement to take.


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Headaches & Some Natural Alternatives to Treatment

    Chronic headaches can be separated into 3 categories: tension headaches, migraine headaches, and cluster headaches. So, how can we differentiate between these types of headaches?

    Tension-type Headaches

    This is the most frequent and chronic headache. It is bilateral, frequently located in the occipital (back of the head) region, with pressing pain or pain that feels like being tightened up. Stiff shoulder and a feeling of dizziness can occur, but no vomiting or hypersensitivity to light and sound. Posture is a main cause of this kind of headache. Also looking down, stress and over-fatigue.

    Migraines

    Onset and intervals of migraines can have a duration of several days or weeks, but tend to only last a few days. They are often accompanied by nausea, vomiting, and hypersensitivity to light and sound in the duration of the attack. The pain can be caused by release from stress, hunger, crowdedness, excessive sleep, being in direct hot sunlight, drinking, or exercise. Lying down in a dark room can help. Migraine can occur with or without aura.

    Cluster Headaches

    Cluster headaches take place in clusters frequently at a set time. They can occur daily and in many cases can last for one to two months. The cluster period, presents with severe headache behind the eyes and is accompanied by lacrimation from the eyes and a stuffed nostril, can take place once or twice a year, or once in several years. However, when the period passes, no headaches take place. The headache often lasts for one to two hours and can be severe, after which it resolves on its own. Cluster headaches are uncommon. Cluster headache occurs with relatively characteristic symptoms. It is one of the most excruciating pains people experience, and its existence should be known.

    Suggestions for Alternative Pain Relief

    Willow Bark

    Was used by European practitioners and remains popular today for the treatment of pain, fever and inflammatory conditions. The key ingredient in willow bark- which also goes by the name Salix alba and White Willow- is Salicilin, a derivative of the active ingredient in aspirin. In addition to Willow Bark, Salicilin and Salicylic acid can be found in several fruits including cantaloupe and grapes as well as the spices thyme, paprika, cumin, dill, oregano, turmeric, and curry powder.

    Capsaicin

    When it is applied topically, it serves as a natural analgesic by blocking activity at the vanilloid receptor, which sits on pain sensory nerve endings.

    Ginger

    The active ingredient, gingerols, mimics the chemical structure of capsaicin to block the vanilloid receptor and reduce pain. Ginger is most frequently taken in the form of a herbal tea, however, researchers are currently exploring whether powdered forms may be more effective.

    Omega-3s

    Studies show that Omega-3s can reduce inflammation and pain, particularly those associated with chronic back ailments, osteoarthritis and other chronic pain conditions such as headaches. The key behind Omega-3s healing powers lies in its EPA and DHA content, which boost your body's levels of the chemicals that minimise inflammation and its associated pain. To increase your Omega-3 intake, add cold water fish- such as salmon, tuna and mackerel- to your diet or try a pharmaceutical-grade supplement that contains low levels of mercury and other harmful heavy metals.

    Vitamin C

    More specifically Ascorbic Acid- has some pain-relieving properties found in broccoli, black currants, citrus fruits, kale, parsley, and peppers. Vitamin C helps build collagen in the muscles to prevent injury and pain, and also has diuretic properties that flush muscles of toxins.

    Magnesium

    Plays an integral role in over 300 body processes, one of which is pain relief. Touted most frequently as a treatment for migraines, magnesium acts as a muscle relaxant and has been shown to reduce the intensity and duration of migraines as well as reduce reliance on prescription migraine medications. Food sources include soy, nuts, seeds, and leafy green vegetables.

    Glucosamine

    Although most frequently touted as an anti-inflammatory, glucosamine has been shown to be as effective as ibuprofen at reducing pain, but with fewer side effects.


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Gluten Intolerance: What Is It?

    Gluten Intolerance

    In the past it has been believed that gluten intolerance was caused by coeliac disease and wheat allergy. However, in recent times, studies have shown that some people display symptoms of gluten intolerance but don't actually suffer from coeliac disease. This new syndrome has been named non-coeliac gluten sensitivity (NCGS). NCGS is believed to be the most common gluten related disorder. Other names that NCGS could possibly go by are gluten sensitivity, gluten hypersensitivity or non-coeliac gluten intolerance.

    The cause is poorly understood however specific gene variants have been known to be associated with NCGS.

    Symptoms of NCGS usually start after consumption of gluten, and go away once gluten is removed from the diet and relapse following gluten challenge.

    Signs and Symptoms of NCGS

    Gastrointestinal Symptoms

    • Abdominal pain
    • Diarrhoea
    • Nausea
    • Vomiting
    • Bloating
    • Excess flatulence

    Systemic Symptoms

    • Behavioural symptoms
    • Bone or joint pain
    • Muscle cramps
    • Leg numbness
    • Weight loss
    • Chronic fatigue
    • Headaches
    • "Foggy mind"
    • Eczema and/or rash

    If you expect gluten intolerance you can test this yourself by removing gluten from your diet. Try it out for a while and see if you feel better.

    Some Gluten Containing Foods to Watch Out For:

    • Wheat and wheat products (spelt, kamut, titricale)
    • Rye
    • Barley
    • Oats (although some research suggests oat consumption is ok for many people, it is actually the issue of being contaminated with wheat, barley, rye)
    • Pasta
    • Bread
    • Biscuits
    • Cakes
    • Baked goods
    • Pastries

    Other Considerations

    Wheat and other gluten-containing grains contain a protein called gliadin, which has been shown to increase zonulin production. Research on zonulin has shown an increase in intestinal permeability (also known as leaky gut) in humans and other animals.

    Many autoimmune diseases- including coeliac disease, type 1 diabetes, multiple sclerosis, rheumatoid arthritis and inflammatory bowel disease- have been identified in medical literature as being characterised by increasingly high levels of zonulin and a leaky gut.

    So the point here would be that there may be many reasons why you might want to try a gluten free diet, even if you don't suffer from coeliac disease.


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Prolonged Flu Season: How Can I Best Protect Myself?

    flu season

    Spring has sprung but beware, the flu season is not over yet. It has been reported that this year Australia is experiencing a record flu season, with 71,256 lab-confirmed cases of the flu being reported. The real number of cases is likely to be much higher, due to many cases not being tested.

    How To Protect Yourself

    Nobody is 100% protected from getting the flu, however there are some steps that you can take to help protect yourself. Make sure you are taking care of your health to ensure your immune system is functioning optimally in order to fight off chances of contracting flu.

    Here are some steps to make sure your immune system is strong:

    • Eat a balanced and healthy diet rich in fruit and vegetables
    • Get regular exercise
    • Get plenty of sleep
    • Manage stress
    • Take vitamins and minerals to strengthen and support immune function.

    Specific Nutrients for the Immune System

    Zinc

    Zinc is essential for all processes of the human body, as well as having a wide range of different roles in immunity. A deficiency in this trace element can severely affect the immune response.

    Vitamin C

    Studies on individuals under extreme physical stress including marathon runners and skiers showed that taking vitamin C reduced the common cold risk by half. Another group of scientists found that vitamin C use (over 500mg per day) reduced the frequency of the common cold but did not affect the duration or severity.

    Vitamin D

    Animal and human studies involving vitamin D supplementation have shown beneficial effects of vitamin D on immune function, particularly in the context of autoimmunity.

    In addition to these vitamins, herbs such as echinacea, astragalus, cat's claw and andrographis can be beneficial in strengthening your immune system and reducing the severity and length of colds and flu.

    Additional Ways to Reduce Your Chances of Getting the Flu:

    • Wash hands regularly
    • Keep surfaces clean
    • Avoid sharing cups and cutlery
    • Cover your mouth and nose when coughing or sneezing

    If you are thinking of getting a flu jab or think you are protected because you've been vaccinated, think again. A recent outbreak of influenza A in a Tasmanian nursing home affected 31 of 37 residents, despite 95% of them having had the flu vaccination.


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Spotlight On: Turmeric

    In the natural health world, everybody seems to be talking about Turmeric. This wonder herb has been touted to help everything from arthritis to depression. So how does this herb work?

    One of the main active constituents of Turmeric is a polyphenol called curcumin (diferuloylmethane), and is what gives turmeric its bright yellow colour. It is a potent anti-inflammatory.

    Turmeric is a common ingredient used in curries, although curries contain a very small amount of curcumin and can vary significantly depending on the quality of the turmeric and how it has been processed.

    Turmeric Health Benefits

    Curcumin can impact health by targeting a wide variety of biochemical mechanisms. It can affect the expression and activity of many enzyme pathways, including cyclooxygenase, lipoxygenase, glutathione-S-transferase, and cytochrome P450 as well as modulating transcription factors, growth factors, growth factor receptors, and their associated signaling pathways (such as epidermal growth factor receptor, fibroblast growth factor 2, AP-1, nuclear factor B, and Nrf2). In addition to this, it has potent antioxidant and anti-inflammatory properties.

    In recent years, curcumin has been researched extensively for its antioxidant, immunomodulatory, and anti-inflammatory properties, with compelling evidence to support its efficacy within a number of disease conditions.

    Alleviation of Arthritic Disease

    Animal studies have shown reduced tissue inflammation and inflammatory mediators as well as a decreased expression of inflammatory cytokines.

    Alleviation of Gastrointestinal Tract Disorders

    Clinical evidence suggests that curcumin may help alleviate the symptoms associated with gastrointestinal disorders such as Crohn's Disease and Ulcerative Colitis, as well as reducing intestinal inflammation.

    Neurodegenerative Disorders and Cognition

    Curcumin has shown anti-inflammatory properties that could counteract neurodegeneration in vitro studies. Some animal studies suggest improved memory function and cognition in Alzheimer's Disease, Dementia and aging. Additional improvements in symptoms of dementia have been displayed by curcumin's ability to lower serum cholesterol and lipid peroxides, and inhibiting platelet aggregation.

    Counteracting oxidative stress and traumatic brain injury is also of related interest.

    Depression

    Serotonin availability was originally thought to be the main implication in the cause of major depression, but studies have now shown that many different biological disturbances are involved. This has sparked interest in compounds such as curcumin that aim to target some of these different pathways, such as dysregulation in the hypothalamus-pituitary-adrenal (HPA) axis, activation of immune inflammatory pathways, increased oxidative and nitrosative stress, neuroprogression, and mitochondrial dysfunction.

    Some other conditions where the use of curcumin have shown promising results include:

    • Diabetes and metabolic syndrome
    • Cardio-protective properties
    • Allergy

     

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    References

    • Aggarwal B, Harikumar K. Potential therapeutic effects of curcumin, the anti-inflammatory agent in turmeric, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol. 2009;41:40Y59.
    • Holt P, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005;50:2191Y2193.
    • Jaqetia G, Aggarwal B. ‘‘Spicing up’’ of the immune system by curcumin. J Clin Immunol. 2007;27:19Y35
    • Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: A randomised, double-blind, placebo controlled study. Journal of Affective Disorders, 167, 368-375. doi:10.1016/j.jad.2014.06.001
    • Ng S, Kamm M. Therapeutic strategies for the management of ulcerative colitis. Inflamm Bowel Dis. 2009;15:935Y950.
    • Singletary, K. (2010). Turmeric. Nutrition Today, 45(5), 216-225. doi:10.1097/nt.0b013e3181f1d72c

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • The Human Microbiome: What Is It?

    There has been much hype recently about the microbiome and its effect on health, but what exactly is it, and how does it impact on our health?

    What Is the Microbiome?

    Put simply, the microbiome is the community of microbes in our gut. This community is sometimes known as the microbiota.

    Why Is It Important?

    Well, the human microbiome (all of our microbes' genes) outnumber our genome by about 100 to 1. Bacteria are 1000 times smaller than human cells, and weigh about 2% of our body mass, which is roughly 1.5kg in an adult. To put this into perspective, the human brain weighs approximately 1.4kg.

    How Does This Impact Our Health?

    The microbes in our gut can impact health in many ways, including:

    • Digestion of food
    • Prevent pathogens from invasion
    • Enhance the function of the intestinal cell wall, improving tight junctions (which regulate the permeability of the intestinal barrier, which when compromised, can lead to leaky gut)
    • Modulate the immune system
    • Inhibit cell death

    The formation of our microbiome starts during the gestational period, so as part of a prenatal nutrition plan, it is worth considering supplementing with probiotics. Other ways of ensuring you give your children the best chance of a healthy microbiota include breastfeeding and frequent exposure to pets and animals. Another important consideration is to let your children play outside in the dirt (this is known as the hygiene hypothesis).

    Other Important Considerations

    Antibiotics

    After taking antibiotics your gut microbes, both good and bad, get killed off. That is why supplementing with a high dose multi-strain probiotic is important to recolonize the gut.

    Conditions that could benefit from supplementing with probiotics:

    • Irritable Bowel Syndrome (IBS)
    • Inflammatory Bowel Disease (IBD)
    • Infectious diarrhea
    • Eczema
    • Leaky gut
    • Candida
    • With/post antibiotic use

    Foods that contain probiotics include:

    • Yoghurt
    • Some soft cheeses
    • Miso
    • Tempeh
    • Kefir
    • Kim Chi
    • Sauerkraut
    • Pickled foods

    What About Strains?

    There are many different micro-organisms used in probiotic supplements, with different strains being used for certain health conditions. Talk to your naturopath, nutritionist or herbalist to discuss which probiotic may be most beneficial for you.

    Some Suggested Supplements

    NutriVital Premium 50 Billion Probiotic +

    Healthy Essentials Broad Spectrum Probiotic 10

    Gelatin Health Digestive Health

     

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Skin Conditions: What Can Help Me?

    What Products Should I Use if I Suffer from a Skin Condition?

    Skin disorders can have a wide array of symptoms, and can be mild to more severe. Temporary issues such as an allergic rash that comes and goes can be a minor annoyance, however more permanent conditions can be painful to deal with.

    Different skin conditions have different causes, and can be situational or genetic. Some can be minor, and come can even be life threatening.

    Some Common Skin Conditions Include

    Eczema

    Eczema (sometimes called contact dermatitis) can be categorised as having itchy and inflamed patches of skin.

    Adults can experience eczema but it is more common amongst children and teenagers.

    Common areas where eczema can affect are inside the elbows and behind the knees.

    Seborrheic Dermatitis

    Seborrheic dermatitis could be thought of as a form of eczema that mainly affects the scalp. This condition can cause an itchy and flaky scalp, resembling dandruff. It can also cause dryness of the face, particularly near the skin folds, forehead, eyebrows and anterior hairline. It can also affect the ears, upper chest, back and neck. Most often, symptoms appear on areas of skin with high concentrations of sebaceous glands (oil glands).

    Psoriasis

    Psoriasis is a more serious skin condition and is thought to be autoimmune in nature. Severity can differ and can be slightly irritating to debilitating.

    Symptoms may include:

    • Thick, red patches on the skin
    • Pitted, ridged fingernails
    • Scaly, itchy scalp and hair loss
    • Stiff, painful joints

     

    Acne

    Acne is one of the most common skin conditions and often begins in adolescence. It starts with a blockage at the hair follicle and oil gland, leading to whiteheads, blackheads and inflamed pus-filled spots. These can occur on the face, back, neck and chest where oil glands are most prevalent.

    Factors which can exacerbate skin conditions include:

    • Food or environmental allergies
    • Toxic load
    • Hormones
    • Stress
    • Parasites or fungus
    • Imbalance of gut bacteria
    • Weakened immune system
    • Infections
    • Viruses
    • Genetic factors

     

    Products

    If you are suffering from a skin condition, you may notice that some products do not react well on your skin. When choosing products to use on your sensitive skin, it is important to make sure the product is hypoallergenic and free of any chemical irritants known to irritate the skin.

    If your skin issues are disturbing your daily functioning, do not hesitate to contact your local naturopath, herbalist or nutritionist.

    In our store, we often suggest MooGoo Skincare. Their products are made from natural ingredients and are proudly Australian Made.

    moogoo

    Come in store, call, or email us for our range of MooGoo Skincare products.

     

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • The Importance of Folate (Vitamin B9)

    folate forms

    Folate is an important vitamin for metabolic, genetic and nervous system function. It is required for the formation of healthy red and white blood cells.

    Folic acid is a synthetic form of folate used in supplements and fortified foods. It is a requirement in Australia to add folic acid to wheat flour for bread making; and breakfast cereals and fruit juices may also have added folic acid.

    In order for folic acid to be metabolised, it first needs to go through a process in the body called "methylation". Simply put, methylation is the transfer of a methyl group (one carbon and three hydrogen's) between compounds.

    Folate metabolism is an intricate process, which is also linked to homocysteine metabolism. Up to 50% of the population have a genetic predisposition (called a genetic polymorphism, or "SNP", pronounced 'snip') that impairs the optimal function of the methylation process. When supplementing, using the active form of folic acid is vital to ensure the proper metabolism of this essential nutrient.

    Active forms of folic acid can be identified as folinic acid, folacin, L-5-methyltetrahydrofolate (5-MTHF) or L-methylfolate to name a few examples.

    Folate, which occurs naturally in foods like green leafy vegetables, is necessary for healthy growth and development. It has an important role in the production of nucleic acid and the metabolism of amino acids.

    Foods High in Natural Folate

    • Wheat Germ
    • Wheat Bran
    • Vegemite
    • Marmite
    • Red Kidney Beans
    • Chicken Liver
    • Green Leafy Vegetables
    • Bakers Yeast
    • Egg Yolk
    • Sunflower Seeds

    Benefits of Folate

    • Helps produce neurotransmitters serotonin and dopamine, which are important for mood, sleep and a healthy appetite.
    • May help psychological or mental symptoms, if they are associated with folate deficiency.
    • Prevent neural tube defects in pregnant women. Up to half of neural tube defects are believed to be preventable if women of childbearing age supplement their diet with folic acid.

    Signs of Folate Deficiency

    • Anaemia (large cell type)
    • Glossitis
    • Mental Confusion
    • Weakness
    • Fatigue
    • Irritability
    • Headache
    • Shortness of Breath
    • Elevated Homocysteine

    Folate deficiencies also occur when there are inadequate intakes, impaired absorption, or unusual metabolic demands for this vitamin (cell multiplication speeds up– as in pregnancy, burns, blood loss and GI tract damage).

    Other Vitamins Essential to the Healthy Metabolism of Folate

    • Vitamin B2
    • Vitamin B6
    • Vitamin B12

    Supplements

    Some of the more superior folate supplements are unavailable for purchase without consulting with a practitioner. Come in store or call us to get a personal recommendation from one of our qualified staff members.

     

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

    www.tanyalim.com.au

    360 Bourke Street, Melbourne, 3000

  • Four Ways to Look After Your Knees

    knee

    Knees are critical to our ability just to get around, and are essential for virtually every exercise we tackle.

    Knee pain is one of the most common complaints we hear from our clientele. People commonly experience this due to carrying too much body weight, impact exercise and injuries from sport. The wear and tear we experience as we age can add up to pain alone.

    Here are four ways to look after your knees:

    Lifestyle

    The exercise and footwear you choose are so critical - we hear of pronators - our feet falling inwards or outwards; too much running on hard surfaces, all have an effect. Seek help and choose the right footwear for you (the amount of support, need for orthotics etc.). Ask your podiatrist or osteopath, physiotherapist or chiropractor to assist.

    Exercise to increase muscle strength around the knee is critical as this gives added support and helps prevent further injury. Flexibility of the knee joint - ask for exercises that help and always remember that doing exercise in a pool dramatically reduces the level of impact on the knee and will help with recovery and reduction of pain.

    Diet

    Fish contains the highest amount of naturally occurring Omega 3 fats that have a strong anti-inflammatory effect. Reduce red meat which can promote inflammation in excessive amounts will help to shift the balance back to anti-inflammatory. Increase plant based Omega 3 sources such as flaxseed and chia seed.

    Reducing Inflammation with Supplements

    Turmeric/ Curcumin has had a long history of use in Ayurvedic medicine as a strong anti-inflammatory, thus reducing the pain of swelling and heat, which causes the knee to be swollen and stiff. As people age, a previously injured knee can lead to osteoarthritis which generates inflammation. This occurs at the point of the knee where articular cartilage and bones touch. Reducing inflammation increases knee mobility.

    Fish Oil capsules or liquids can be the most convenient and practical way to increase your Omega 3 levels.

    Increase Cartilage Production

    Collagen is turning out to be the hero product in this area of knee soreness. So many of our personal trainers and their clients have found improved repair of soft tissue and cartilage due to the amino acid profile of collagen. Knees that were sore, swollen and painful have become far less so with a daily dosing of collagen. Ask us for the dosage regime you should follow.

    Glucosamine and Chondroitin are precursors to cartilage production combined with Boswellia and Ginger shows strong pain reducing effects on the knee.

    Suggested Supplements

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

    Our team of qualified staff are here to help you.


    Written by Ian Collins

    Owner of Evelyn Faye Nutrition

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