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What is toxicity?

When we use this term, it refers to chemicals and toxins in our immediate environment that have the potential to cause harm to our bodies. This includes furniture, carpet and paints, foods and drinks we consume, medications, body products like shampoo and toothpaste, the air we breathe, and the products that we use to clean our homes and clothes. Many of these products contain highly toxic compounds, that have been shown to seriously harm our health in one way or another. 

Babies and children are particularly susceptible to these toxins for a number of reasons:

1. They are smaller than adults, but consume more food and water per weight, giving them more exposure to chemicals within this food and water.
2. Small children often spend a lot of time on the floor, on carpets, or on grass that may have been sprayed with chemical weed killers and fertilisers. 
3. Their liver and detoxification pathways are not fully mature yet, so they can’t optimally get rid of chemicals. 
4. Brain development is rapid in children. Toxins can seriously impair this development. 

On a positive note, our bodies are naturally made to detoxify environmental chemicals and toxins. However, if we have constant exposure at a rate that we can’t detoxify quickly enough from, our bodies become inflamed, and signs of illness start to appear. 

Eczema, asthma, behavioural issues, insomnia, frequent sickness, and infections. These are all classic inflammatory signs in our children. 

Natural detoxification for children

So, how can you naturally help your child’s body to detoxify efficiently?

The human body is clever, and it has natural means of detoxification that include:

• Regular bowel motions
• Sweat and other body secretions
• Breathing
• The lymphatic system, which is stimulated by movement

So, some of the best things we can do for our kids include supporting the above processes. 

Regular bowel motions

You can encourage regular bowel motions in your child by making sure they consume lots of fresh fruit and vegetables through their day. A smoothie is a wonderful way to get veggies into kids. Snack platters of chopped fruit and veggies are also a great way to offer kids their fruit and veg.

Hydration

Keeping them hydrated with plenty of fresh filtered water is also important. It will help with regular bowel motions, and also stimulates the lymphatic system, assists efficient breathing, and helps to replenish lost sweat. Water is key!

Get moving

Get the kids outside or down to the park, running, playing, and moving. This really stimulates the lymphatic system and assists detoxification perfectly. One of the best ways to do this is on the trampoline, and most kids won’t say no to lots of fun bouncing and jumping around. 

Sunshine

Our sun Vitamin, Vitamin D, is super important for supporting our kids immune and nervous system health. Would you believe it, it’s also necessary for detoxification! So let your kids enjoy some time in the sun without sunscreen. Just 10 to 20 minutes, in the morning before 10am (or after 4pm) is best in sunny Australia. 

Leafy greens

These are superb detoxifying wellness agents. Leafy green veggies contain copious amounts of nutrients and antioxidants, which are super important in helping the liver work efficiently. If your child doesn’t like greens, add them to smoothies with banana and mango, or make green juices with apple added in. 

Sleep

When kids sleep, their brains work hard to remove toxins. Sleep also allows the body to rest, heal, and recalibrate, which is important for your child’s overall wellness too. Making sure your kids get enough sleep for their age will help them in many areas, including detoxifying efficiently. If you need help in this area, please get in touch with me, as there are many avenues of support available that we can explore together. 

Nutrition

Its important to reduce processed foods, flour products and added sugars in your childs diet. These foods are inflammatory, dampen the immune response, and create a lot of hard work for the liver. Instead, focus on feeding your kids fresh whole foods. Loads of fruits and veggies, nuts and seeds, good quality organic yogurt and butter, eggs etc. Things like fruit and veggie smoothies, snack platters with loads of fresh foods, chia puddings, homemade muffins with low sugar and added seeds, gluten free bread with avocado are all wonderful ways to get more nutrition into your kids. 

In conclusion, heavy duty detoxification is not usually necessary for children. It’s more about sticking to the above habits, and creating a low toxin environment for our children, that will help their natural detoxification pathways to work efficiently. 

If you feel that you need some specific support in this area for your kids, you can get in touch with me HERE.

Until next time,

Allison

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When it comes to family holidays or simply heading away for the weekend, there are a few natural remedies I never leave home without. 

More and more families are reaching for natural and holistic health support for their children in the event of coughs, colds, belly aches and grazed knees.

To help you put together your own natural family first aid kit, I’m sharing some of my favourite remedies!

The natural remedies travel kit items I never leave home without:

Probiotics:  There are many different types of probiotics, and they all have different benefits, but I find SB (Saccharomyces boulardii) to be the best cover-all for tummy troubles. SB is a yeast, not to be confused with the common baker’s yeast and it acts as a protector of the intestinal lining. Because of that, it’s not only helpful for the prevention and treatment of diarrhea, both in adults and in children, but also useful for nausea and general stomach upsets. Studies have shown SB can also reduce the side effects of antibiotics, and help with repopulating healthy gut bacteria following antibiotic treatment. Probiotics are found in capsule and powder forms. 

Vitamin D:  Vitamin D supports the immune system, and may be helpful for anyone fighting off colds and flu. Our bodies produce Vitamin D with exposure to direct sunlight, and just a few minutes a day is enough for most children, but Vitamin D deficiency remains high in Australia. Vitamin D supplements are available in both capsule and liquid or spray forms. 

Garlic Ear Drops: Ear infections are a common problem for young children, especially those who are immunocompromised. So I always have a bottle of mullein and garlic ear drops ready for when earaches strike. Being all natural, these herbal eardrops are safe for children, and work quickly to provide comfort.

Saline Nasal Spray: A saline solution is a combination of water and salt commonly used to clean the nasal passages of children. Saline nasal spray is useful for runny noses, before long flights, and helping to keep little noses clean before children are able to blow their own nose. 
Charcoal: Activated charcoal is a fine black powder. It’s messy and it looks a little daunting when added to drinks! But, it is an effective remedy for your natural remedy kit and suitable for the whole family. Charcoal can be used to absorb toxins and move bacteria more quickly through the bowel, such as with food poisoning. It’s also an effective hangover remedy in-case the grownups are having a little too much fun on holiday! 

Multivitamins: Parents often come to me seeking good quality vitamins for children, especially targeting immune support, colds and flu. ArmaForce by Bioceuticals is one of my favourite winter must haves! Available in both Junior and Adult formulations, Armaforce contains Vitamin A, Vitamin C, elderberry, quercetin and echinacea, which have all been traditionally used for general immune support and the symptomatic relief of colds.

Arnica: Arnica is another medicinal plant, commonly used in both ointment and homeopathic forms. It’s used for sprains, bruises and swelling in both children and adults, making it a must for families with active children (and kids at heart!).

Homeopathics: Homeopathics are a popular choice for families looking for natural remedies for children. I particularly like Cocculus indicus for motion sickness on long drives or boat rides. You might also opt for a Homeopathic first aid kit with a mix of homeopathics ideal for the whole family and a range of conditions, from anxiety to pain relief. 

Iberogast: A must in every natural remedy kit, Iberogast contains  a combination of herbs traditionally used for stomach pain, nausea, bloating and indigestion. 

For access to these and other herbs and supplements or personalised support keeping your family well naturally, book an appointment today.

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By Allison Riehs | Naturopath

“I slept like a baby.”

Whenever I hear someone say that, I figure they’ve either never seen a baby sleeping, or they’ve spent the night crying and eating themselves to sleep. 

But all jokes aside, sleep is vital to good health. And very few of us are getting enough.

It is estimated that four in ten Australians are suffering from inadequate sleep, resulting in reduced levels of alertness, concentration and emotional control.

The Sleep Health Foundation report ‘Asleep on the Job: Costs of Inadequate Sleep in Australia’ estimates the annual cost of inadequate sleep to be $66-billion, including health system and productivity costs.

Why we need sleep

As humans, we spend at least one third of our lives asleep. 

Or at least, we’re meant to.

Excessive work hours, screens and blue light, poor sleep hygiene and restless leg syndrome are all common contributors to inadequate sleep.

New parents may have as little as one to three hours of uninterrupted sleep at a time, and studies have found parents experience six years of sleep deprivation after the birth of each child.

Whatever the reason, there can be severe consequences of inadequate sleep, and the resulting excessive daytime sleepiness. 

Among them are an increased risk of congestive heart failure, coronary artery disease, stroke, obesity, diabetes and depression, as well as reduced immunity, impaired memory, and more workplace injuries and motor vehicle accidents.

Ultimately, a lack of sleep may lead to a shorter lifespan, whether by increasing health risks, or impairing the body’s ability to heal and regenerate.

How much sleep do we need?

That depends on your age.

According to the Sleep Health Foundation, the older we get, the less sleep we need.

Their recommendations for sleep based on age groups are:

0 – 3 months: 14 – 17 hours

4 – 11 months: 12 – 15 hours

1- 2 years:   11 – 14 hours

3 – 5 years: 10 – 13 hours

6 – 13 years: 9 – 11 hours

14 – 17 years: 8 – 10 hours

18 – 25 years: 7 – 9 hours

26 – 64 years: 7 – 9 hours

65+ years: 7 – 8 hours

The time of day sleep happens varies among the age groups too.

Babies and young children under five will usually have several naps throughout the day in addition to a longer overnight sleep, whereas teenagers will have a tendency to stay up late and sleep in. Adults in the workforce are most likely to have their sleep times dictated by work schedules, while seniors commonly go to bed early, and wake earlier too.

Six Secrets to Restorative Sleep

While most of us have unavoidable sleep distractions like caring for children, or waking to alarms for work, there are steps we can take to improve our sleep.

1. Switch Off: Did you know 90% of Americans admit to watching screens like televisions, computers and smartphones in the hour before bed. These devices emit blue light, which interrupts the circadian rhythm and interferes with the release of melatonin – the body’s natural sleep hormone. Aim to go screen free for one to two hours before bed. Perhaps try reading books with the family instead.
2. Skip the Midnight Snacks: Eating shortly before bed, or in the middle of your sleep, can increase blood glucose levels and make the heart rate rise, leaving you feeling more alert. Instead, try to have a meal high in protein and healthy fats a few hours before bed, so you’re not tempted to snack and don’t get woken by a hungry tummy.
3. Move Your Body: Hitting the gym is probably not high on your list if you’re feeling tired. But studies have found increased oxygenation from exercise can improve cognitive function in sleep deprived people. It is also believed the energy expelled during exercise can help people achieve a more restful sleep. 
4. Keep it Clean: The foods we eat can affect our sleep in more ways than one. There is the more obvious – like eating a deep-fried meal shortly before bed causing sleep-disturbing heartburn and indigestion, and more subtle changes, like a diet high in carbohydrates causing restless leg syndrome, which is a common cause for sleep disturbance. While there is no single food that can assure a good night’s sleep, having a nutrient-rich diet of wholefoods including healthy fats from fish, avocado and nuts, fresh vegetables and fruits, may promote healthy sleep.
5. Consistency is Key: The reason shift workers experience such severe sleep deprivation is the inconsistency of their sleep cycles. The National Sleep Foundation recommends waking up and going to sleep at the same time every day, including weekends. Having a sleep-in on your day off might be tempting, but it can make it more difficult to spring out of bed when the alarm sounds on work days.
6. Nourish and Nurture: For some of us, sleep disturbance is inescapable. Whether you have a demanding work schedule or you’re caring for young ones, there are steps you can take to optimise the sleep you do have, and support your health and wellbeing despite sleep deprivation. As a naturopath, I look to identify and address the cause of poor sleep, and help each individual with a personalised approach to nurturing the adrenals and nourishing the mind and body with herbal medicine and nutritional support.

Dreaming of a more restful sleep? Book an appointment with Allison today. 

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By Allison Riehs | Naturopath

You might have hoped your days of bad breakouts were behind you. 

Perhaps you’ve been struck down with adult acne or a hormonal breakout, or maybe you’re supporting teenagers with problem skin.

Whatever the situation, we all want a fresh face and clear, healthy skin. So what is acne, why do we get it, and what can be done to improve skin health naturally?

What exactly is Acne?

Acne is a common inflammatory skin condition that affects millions of people worldwide, and can lead to permanent scarring and long-lasting psychological effects if left untreated.

Acne is a condition of the skin presenting as blackheads, whiteheads, pimples, or cysts¹ and is most common in teenagers because of the hormonal changes that come with puberty. Unfortunately, if parents had acne as teens, it’s more likely their children will, too. 

Approximately 85% of adolescents and young adults between the ages of 12 and 25 are affected by acne². representing the eighth most common health disorder worldwide.

For most people, acne goes away almost completely by the time they reach adulthood. But research suggests acne persists in as much as 41% of the adult population, with women affected more commonly than men.

What causes Acne?

The hair follicles, or pores in your skin contain sebaceous glands. These glands make sebum, a natural oil that lubricates your hair and skin. When the body is in balance, the sebaceous glands make the right amount of sebum. But hormonal changes and environmental factors can stimulate the sebaceous glands to make too much sebum, clogging the pores. 

Dead skin cells and bacteria get trapped inside those pores and quickly multiply which causes swelling and redness – the start of acne.³

But treating acne isn’t as simple as cleaning the skin – which is why topical skin treatments don’t work for everyone.

The skin is the body’s largest and fastest growing organ. So the health of the skin on the outside can tell us a lot about the health of the body on the inside too.

Contributing factors to acne include: 

Stress and hormones: While stress alone isn’t a cause of acne, it can make our skin more reactive⁴ and sensitive, which may trigger breakouts or make existing acne worse. This is because stress causes a chemical response in the body to produce more of the hormone, cortisol, which tells glands in the skin to make more oil – and unfortunately, oily skin is more prone to acne and other skin problems. Similarly, hormonal fluctuations and conditions such as Polycystic Ovarian Syndrome (PCOS) can be underlying factors in the development of acne.

Solution: Most of us could benefit from lifestyle changes to reduce stress levels and be kinder to our adrenals and hormones. This might include exercise, meditation, yoga, breathing exercises or simply taking time to stop and smell the roses. Nutritional supplements, herbal medicine and dietary changes can also be introduced to support hormonal health.

The gut-skin connection: Research has revealed the gut microbiome influences distant organ systems, including the skin⁵. 

Solution: Some strains of probiotics have been found to have a beneficial effect on both gut health and skin health. Certain foods such as fermented vegetables and kombucha have also been shown to offer benefits for the microbiome and skin⁶. 

Diet and deficiencies: It’s no surprise diet plays a role not only in how we feel, but in how our skin looks too.⁷ While there is no evidence that any particular foods cause acne, some foods may be more prone to causing inflammation such as processed foods, and foods high in sugar or saturated fats. Some individuals may even notice skin flares are triggered by foods such as dairy, grains or yeast. Deficiencies in certain vitamins including Vitamin A, B5 and Zinc can also hamper the skin’s cell turnover and healing capabilities. 

Solution: Foods rich in fibre and polyphenols have proven beneficial in providing natural and low risk treatments for acne^.8. And some diets may benefit from supplementing key skin-supporting nutrients.

Detoxification and elimination: When toxins accumulate in the blood and bowel, the liver works less efficiently and cannot metabolise hormones effectively, which leads to skin eruptions.⁹

Solution: Simple dietary changes can be a great start to a healthier liver. Drinking at least two litres of filtered water daily, eating the rainbow and choosing organic foods where possible may support healthy detoxification and elimination. Also speak to your naturopath about effective herbal support for healthy skin, like burdock, dandelion, chaste tree berry, milk thistle, red clover and tea tree. 

Ready to stop the spots? Book an appointment with Allison today!

References:

1. Williams. HC, et al., 2012, ‘Acne Vulgaris’, Lancet,  <https://www.ncbi.nlm.nih.gov/pubmed/21880356>
2. Yentzer. BA et al., 2010, ‘Acne vulgaris in the United States: a descriptive epidemiology’ <https://www.ncbi.nlm.nih.gov/pubmed/20919604>
3. Lynn. DD et al, 2016, ‘The epidemiology of acne vulgaris in late adolescence’, Adolescent Health Medicine  and Therapeutics, issue 7, pp 13-25 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769025/>
4. Hunter. HJ et al., 2015, ‘The impact of psychosocial stress on healthy skin’, Dermatological Sciences, Manchester Academic Health Science Centre, University of Manchester, Manchester, UK. <https://www.ncbi.nlm.nih.gov/pubmed/25808947>
5. Iman. S, et al., 2018, ‘The Gut Microbiome as a Major Regulator of the Gut-Skin Axis’, Frontiers in Microbiology, issue 9, p 1459 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/>
6. Bell. V et al., 2018, ‘One Health, Fermented Foods, and Gut Microbiota’, MDPI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306734/>
7. Melnik. BC, 2018, ‘Acne vulgaris: The metabolic syndrome of the pilosebaceous follicle’, Department of Dermatology, Environmental Medicine and Health Theory, Faculty of Human Sciences, University of Osnabrück. <https://www.ncbi.nlm.nih.gov/pubmed/29241749>
8. Clark. AK et al., 2017, ‘Edible Plants and Their Influence on the Gut Microbiome and Acne’, International Journal of Molecular Sciences. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454980/>

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By Allison Riehs | Naturopath

What if you could boost your family’s immune system naturally?

Coughs, colds and runny noses are commonplace in Australian households – especially come winter time.

But it doesn’t have to be that way.

You can take simple steps to help protect the health of your family naturally, starting with these five immune boosting tips.

1. Get outside

The thought of cool winter air might have you hiding under the covers. And Netflix and hot chocolate might sound more tempting than venturing outdoors for a green juice. But low dose sunshine exposure boosts Vitamin D levels and benefits the immune system, in ways scientists still don’t fully understand.¹Sunbathing for hours on end is not recommended, but studies support regular low-dose exposure such as that from enjoying outdoor activities for 30 minutes to an hour each day. Natural sunlight exposure also supports the circadian rhythm or ‘body clock’, stabilising the body’s sleep and wake cycles to support restful and restorative sleep, further strengthening the immune system.² 

2. Drink up

Before you get excited, this doesn’t mean more wine. In fact alcohol leads to dehydration and suppresses the immune system, which is the opposite of what we’re trying to achieve.³ We all know water is vital to human survival, but did you know staying well hydrated is one of the easiest ways to support the immune system?⁴ Drinking adequate water each day delivers oxygen to cells, removes toxins from the body, and supports healthy mucous membranes which can be protective against colds and flu. So, another round of waters for the household!

3. Sleep well 

It’s easier said than done for busy families, (especially new parents) but the importance of a good night’s sleep cannot be underestimated. Studies show a lack of sleep not only suppresses the immune system, but also contributes to the risk of cardiovascular disease, diabetes, obesity, and cancer.⁵ You can help establish healthy sleep habits for the whole household by finishing the evening meal a few hours before bed, cutting back screen time and blue light exposure at night (try good old fashioned books instead), keeping sleeping spaces at a comfortable temperature and clear of clutter, and seeking support for any sleeping issues you or a family member might be experiencing.

4. Eat the rainbow

Some foods are more beneficial than others when it comes to strengthening the immune system and fending off colds and flu. Combining antioxidants and essential vitamins and minerals, some of the top performing immune boosting foods are oranges, lemons, limes, red capsicum, broccoli, garlic, ginger, turmeric, spinach, almonds, green tea, papaya, kiwi fruit, sunflower seeds, grapes, berries, onions, carrots and fresh herbs. But if you can’t remember that list, or you’re battling to feed fussy children, just focus on combining fresh foods in as many colours as possible at every meal to ensure you’re all getting the nutrients your bodies need.⁶

5. Love your guts

You might have heard the saying, good health starts in the gut. And it’s true! Supporting and strengthening your gut microbiome has a direct impact on the immune system.⁷ One way to achieve this is with the support of prebiotics, which are fibrous substances humans cannot digest, allowing them to feed the beneficial bacteria in your gut instead; and probiotics, which are live bacteria in certain foods and supplements. Prebiotic foods include seaweed, flaxseeds, burdock root, cacao, konjac, apples, bananas, asparagus, leaks, garlic, onion, artichoke, dandelion and chicory root. While great probiotic food options are kombucha, kimchi and fermented vegetables, kefir, tempeh and miso. Consult your natural healthcare practitioner for advice on the right probiotic supplement strain for you and your family.  

References:

1. Maglio. G et al, 2016, ‘Sunlight Effects on Immune System: Is There Something Else in addition to UV-Induced Immunosuppression?’, BioMed Research International, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187459/>
2. Stone. J et al, 2018, ‘Temporal dynamics of circadian phase shifting response to consecutive night shifts in healthcare workers: role of light–dark exposure’, The Journal of Physiology, Vol 596, Issue 12, pp 2381–2395 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6002215/> 
3. Szabo-Saha, 2015, ‘Alcohol’s effect on host defense’, Alcohol Research Current Reviews, Volume 37, Issue 2, pp 159-170 <https://www.ncbi.nlm.nih.gov/pubmed/26695755> 
4. Popkin. B et al, ‘Water, hydration and health’, Nutrition Reviews, Oxford Academic, Vol 68, Issue 8, pp 439-458 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/> 
5. Luyster. F et al, ‘Sleep: A health imperative’, Sleep Research Society, Oxford Academic, Vol 35, Issue 6, pp 727-734 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3353049/> 
6. Benzie-Choi, 2014, ‘Antioxidants in food: content, measurement, significance, action, cautions, caveats, and research needs’, Advances in Food and Nutrition Research, Vol 71, pp 1-53, <https://www.ncbi.nlm.nih.gov/pubmed/24484938> 
7. Markowiak-Śliżewska, 2017, ‘Effects of probiotics, prebiotics and synbiotics on human health’, Nutrients, MDPI, Vol 9, Issue 9, p 1021 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/> 

Ready to learn more about immune health? Book an appointment with Allison today!

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