Health Tips
Here are a few tips to keep in mind. If you have anything you think we could add, please let us know next time you visit!
Warding Off The Winter Chills
For a cold or sore throat, have the following drink one to two times a day. Juice enough fresh ginger to give 1cm in the bottom of a mug (grated ginger will not do). Fill the cup with hot water & a generous amount of lemon or grapefruit juice and a generous amount of Manuka honey. Have teaspoons of Manuka honey throughout the day too especially for a sore throat. Manuka honey is expensive, so you can keep it for medicinal purposes only if you wish.
Echinacea Quality
The best Echinacea product is one that contains approximately 50% of Echinacea Angustifolia made from the root. The test of quality is if you get a distinctive tingling on your tongue followed by a sudden brief increase in salivation. The taste of the liquid is rather unpleasant which is why we use tablets. An acute adult dose is 10mls 3x a day.
Anthrocyanadins
We would like to introduce you to an amazing nutrient. Anthocyanidins are a class of bioflavonoids (Vitamin P) which is found in foods which have a red pigment such as blueberries, blackberries, grapes, raspberries, blackberries, cherries, strawberries, red cabbage etc. This nutrient has the ability to strengthen blood vessels so is very useful for weak veins. So if you bruise easily, have varicose veins, fluid retention in your ankles when standing for a long time, spider veins or signs of broken capillaries then you should boost your intake of the foods rich in Anthocyanidins.
Essential Oil Inhalations
Inhalations are wonderful for clearing the upper respiratory passages during head colds & sinusitis. For a decongestant effect, eucalyptus is wonderful & for a refreshing effect combine with Grapefruit oil. Two drops of each in a litre of boiling water is ideal for an adult. Cover your head & the bowl with a towel & inhale for 2-5 minutes. Use a maximum of 4 drops of oil per litre of water for adults. It is very important to only purchase oils that are 100% Pure essential oil. A patient recently purchased oils & developed a hive reaction from the oils. This did not happen when she switched to 100% pure oils.
Fungal Infections
A useful at-home topical remedy for small bacterial or fungal infections is tea tree or manuka essential oil. For athlete's foot have a foot bath daily for one week using ten drops of essential oil in enough warm water to cover your feet. Soak for 5 minutes & dry thoroughly. For small infections put 3 drops into 10 mls of water & apply with a cotton ball. Either of these oils can be used undiluted if the skin is unbroken. This is also useful for providing immediate symptomatic relief of thrush.
Quinoa: High Protein Grain
Quinoa (mentioned below) is a whole grain originally from South America which is very high in protein. When cooked, it is light & fluffy, similar to couscous but it is tastier, more nutritious & is gluten free. It is a great replacement for rice & it takes half the time of brown rice to cook. It can be purchased from the health food shop. To cook: Place 2 cups in a pot, cover with water & add a pinch of salt. Simmer with a lid for 15 minutes until the water has gone. Take off the heat & leave to steam with the lid for another 5 minutes.
Recipe: Dairy Free Icecream
For a dairy-free ice cream that children love follow the directions below. Peel then freeze 3 bananas. Chop into a blender with 1/2 - 1 can of coconut cream and puree till thick like frozen yoghurt. This will not freeze well so needs to be eaten right away.
Lymphatic Massage
Sometimes we refer patients for a lymphatic massage. The lymphatic system moves fluid and waste products around the body and are part of our immune surveillance. However, unlike the blood, there is not a pump. For this reason, exercise is a great stimulator of the lymphatic system. If the lymph is moving slowly, then fluid retention can result. Lymphatic massage is marvelous as it assists the movement of fluid back into the blood to be excreted via the kidneys and many notice an increase in urine output for 24 hours after a lymphatic massage. This type of massage may be contraindicated in kidney disease and hypertension.
High Protein Dessert
In a food processor or blender add 1 handful of each: brazil nuts, almonds, walnuts and desiccated coconut, cinnamon, cardamom, cloves & nutmeg. Blend till fine. Add butter (or light olive oil) and 1/2 cup of honey or some Stevia (natural sweetener) Blend into crumble consistency. Press over lightly cooked fruit of your choice and bake at 180C until brown on top. You will not believe how delicious this smells & tastes.
Nutritious Breakfast In Minutes
For a great start to the day that provides protein, good amounts of iodine, vitamin B2 and B12, omega 3 oil, omega 6 oil and Co enzyme Q10, try sardines on wholegrain toast with salt, pepper and a squeeze of lemon. The fish flake easily in half so the bones can be removed and it is very quick to prepare.
Co Enzyme Q10
The interesting thing about Co Q10 is that it is synthesised in the body with the same enzyme that produces cholesterol. Therefore anyone taking statin medication to lower cholesterol is also blocking the synthesis of Co Q10 and should absolutely be taking Co Q10 with their statin.
Electrolytes
If you are going to sauna, or are sweating with exercise, make sure you put electrolyte drops into your water or have an electrolyte drink to replace the necessary magnesium, chloride, sodium and potassium lost is the sweat.
Tips Prior to Immunisation
Prior to immunizing your child there are a couple of things to keep in mind. If your child is unwell in any way then best to put off the immunisation until your child is well again. For a week prior to the shot, breastfeeding mums can top up on 2000mg of vitamin C twice daily and for another 2 weeks afterwards as well. Mums can also take some vitamin A in the form of cod liver oil for the same length of time to support immune health.
Energy Tip
For those of you who feel tired and sluggish, there may be a very simple way to create a quick and dramatic improvement in your wellbeing. Try going on a gluten free diet for four weeks to see how you feel. The types of things that can improve by doing this include: mental fatigue, sleepiness, digestive problems, weight loss and pain, especially period pain and joint/muscle pain. It is important to do this strictly so as to get a definitive result. After the elimination period of four weeks, feel free to carry on or you can try resuming your normal diet to note the comparison.
Magnesium
We often get asked how long to take magnesium for. My answer to this is to advise continuation of magnesium supplementation if any of the symptoms below are still present. If they are then a good magnesium supplement should create a significant improvement in under a week. If not, further investigation into the symptoms is advised. Symptoms that magnesium can alleviate include: headaches, migraines, anxiety, sleep disturbance, restless legs, muscle twitches, spasms and cramping. Magnesium has a very calming effect on the nervous system but is not a replacement for a thorough health check.
Chia Seeds
Some of you have encountered our famous Chia seeds (Salvia hispanica), an ancient South American seed highly prized by the Aztec warriors. They are high in essential amino acids, B vitamins, omega 3 and antioxidants. They have twice as much iron gram for gram as meat and more calcium gram for gram than milk. Chia contains boron for strong bones and is very useful for irritable bowel and reflux as they form a gel in the digestive tract. The high soluble fibre content has the ability to lower cholesterol and relieve constipation. Chia also makes a good prebiotic for gut flora. An environmental benefit is that they grow in arid desert conditions and do not require pesticides or fertilizers.
Vitamin D and Children
The American Academy of Pediatrics has recommended that all infants, children and adolescents have 400IU of vitamin D per day beginning in the first few days of life to prevent rickets. Supplementation of 400IU/day is recommended for all breast-fed infants or infants and children consuming less than 1000ml/day of vitamin D in fortified formula or milk. New research supports the need for adequate vitamin D for healthy immune function. Children are found to have a reduced incidence of upper respiratory tract infections with adequate vitamin D levels.
Itchy Skin?
If you have itchy, dry skin that sometimes feels a bit crawly then here are a few simple tricks you can try. Remove all MSG (621), and any 200 preservatives such as 220 and 223 from your diet for 1 month.. If you drink lots of soymilk change to rice milk. In addition take 4 capsules a day of a good quality fish oil (not flax oil). Details of which foods contain MSG and preservatives can be found in the newsletter named “Do I have sensitivities to foods or additives?”
Warfarin and Probiotics
Warfarin is a prescription medication used to thin the blood and prevent blood clots. Cardiologists often prescribe this medication if they are concerned about a patient’s risk of developing blood clots. It has come to our attention that some patients who take Warfarin and begin taking probiotics to settle bowel disturbance have required an increase in their Warfarin dose. This is very likely due to the fact that the beneficial bacteria in the gut can synthesise vitamin K which assists normal blood clotting. Please pass this on to anyone you know who may be taking Warfarin.
A Light Nutritious Meal
Roast vegetable salad with marinated feta or avocado (as a dairy-free option). Roast pieces of potato, kumara, pumpkin, parsnip and sliced carrot in olive oil and salt. Ten minutes before the end of cooking add halved Brussels sprouts, sliced courgette, sliced red and green capsicum and coat with olive oil. Before serving add crumbled feta and/or avocado and baby spinach (or fresh chopped coriander) and toss with the following dressing. In a jar, mix olive oil, balsamic vinegar, a little pomegranate molasses, salt, pepper and dried basil. Shake well and toss through your salad. Eat alone or alongside your protein of choice. Pomegranate molasses is available at some New World supermarkets and specialty food stores, lasts a long time and is well worth getting.
Eczema and Topical Creams
Roast vegetable salad with marinated feta or avocado (as a dairy-free option). Roast pieces Aqueous creams are often recommended for eczema and other dry irritated skin conditions. These creams have a paraffin base to them. Paraffins are a group of chemicals that are traditionally derived from petroleum, but can also be synthetically produced. Some people (especially children) find these creams can further dry and irritate the skin. If this is the case please get a 100% natural cream without parabens, colours and synthetic preservatives/fragrances. We use Aquaderm by Mediessence which is effective, inexpensive and available over the counter.
Lead Contamination
Something to be aware of. The husband of a patient was recently found to have high lead levels in his blood by the hospital. High blood lead levels are only found in recent or ongoing exposure. Because they were on tank water, this couple had their water tested and it was high in lead. Our patient was in the middle of a heavy metal detox with us so her blood lead levels were normal. The reason we highlight this is because if you commonly drink tank water it would be wise to ensure there is no lead used in the flashings.
Zinc
Just about everyone seems to be low in this vital mineral. It is needed for the formation of dozens of substances in the body including serotonin, melatonin and thyroxine to name just a few. It is also important for reproductive function, bones, skin and helps to ward off colds and flu. As you may know the richest source of zinc is oysters and a very distant second is Brazil nuts. For those who cannot stand oysters, consider topping up on your zinc twice a year for those of you love oysters, and make sure you take very good advantage of Bluff oyster season!
Manuka Honey and Nappy Rash
One of our patients tried Manuka honey on her baby’s nappy rash after reading the last newsletter. After 7 weeks of unrelenting nappy rash despite all manner of creams and lotions, Mum noticed a definite improvement in 24 hours and it was almost completely gone in 4 days. It is great to hear that our advice actually gets used and helps you all. That is, after all, the whole purpose of this newsletter. We have had remarkable results ourselves with using Manuka honey when we dress wounds. This may not be suitable for those with severe bee allergies.
Wound Healing with Manuka Honey
Some of you may have heard about the marvelous healing ability of Manuka honey especially for non-healing ulcers and burns. If you haven't you may wish to take a look at the following website http://bio.waikato.ac.nz/honey/special.shtml. At the clinic we use a sterile active Manuka honey for wound care under some dressings where appropriate. This would be a good thing for you to keep in your first aid kits for dressing wounds or burns. It is a remarkable anti-bacterial and promotes healing of tissue. There are some remarkable photos available online to demonstrate its use in non-healing diabetic ulcers. Recently we had the good fortune to try some Apinate (TM) dressing from Comvita. This is an alginate (seaweed) sterile dressing which is infused with Active UMF ® Manuka Honey. A ready-to-use sterile dressing that is particularly effective for ‘wet’ wounds. This could also be useful in the first aid kit depending on how prone your family is to acquiring burns and wounds.
Amalgam Fillings
Some of you may have heard about the marvelous healing ability of Manuka honey especialRecently we have seen many people who have had their silver (amalgam) fillings drilled out without proper protection. As these fillings contain mercury, proper precautions must be taken as heavy metals can have detrimental effects on the thyroid gland, energy levels and mood to name a few. If you would like a recommendation for a dentist, please call our receptionist.
Quick High Protein Meal
Here is a quick high-protein dinner or snack that the kids will like. In a bowl combine 3 eggs, 1 can of corn, 1 can of tuna, a dash of sweet Thai chilli sauce, 1 t of oregano, a little salt and 2 cups of flour (the gluten-free waffle and pancake mix by Spoilt For Choice is great). Mix together, fry in a little olive oil and serve with sweet Thai chilli sauce and salad. Quick and delicious!
Melatonin
Melatonin is a hormone that is needed for deep restful sleep. It is made in the brain and stored during the day by the action of the sunlight on the eyes. So if you have sleep problems try wearing sunglasses only when you must.. Melatonin release is stimulated by twilight on your naked eyes so how about stopping to watch some beautiful sunsets without your sunnies.
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