Quick Review: Q & A with CoQ10. (Coenzyme Q10)

Hello Everyone,
In today’s blog Nutrition Nourishment are reviewing Coenzyme Q10, commonly known as CoQ10, with a quick Q & A for all your health related facts. Want to know what role CoQ10 plays in the body? How much do you need to have in your daily diet? What can CoQ10 do for you??Then continue to read on…

1. What is the primary active form of pantothenic acid?

The active form of vitamin B5 (pantothenic acid) is a component of coenzyme A.

2. What family of compounds does CoQ10 belong to?

Coenzyme Q10 is also called ubiquinone, a word that is derived from ubiqitous to reflect the fact that coenzyme Q10 is found in every living cell. The basic structure of ubiquinones is a benzoquione head and terpinoid tail. The number of isoprenoid units in the tail portion varies among coenymes. CoQ10 contains one quinine group and 10 isoprenyl units. Ubiquiones have been found in microorganisms, planta and animals, but CoQ10 form is the most common types found in mammals and humans.

3. CoQ10 is found concentrated in which tissues?

CoQ10 is ubiquitous (found in every cell) in human tissues, although the level of CoQ10 is the highest in organs with high rates of metabolism such as the heart, kidney, and liver.

4. What is a critical feature in CoQ10s physiological functions?

The primary biochemical action of CoQ10 is as a cofactor in the electron-transport chain, in the series of redox reactions that are involved in the synthesis of adenosine triphosphate. As most cellular functions are dependent on an adequate supply of Adenosine triphosphate (ATP), CoQ10 is essential for the health of virtually all human tissues and organs.

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5. What part (series of reactions) is CoQ10 involved in when it comes to energy (ATP) production.

Coenzyme Q10 is necessary in cellular ATP respiration and the production of ATP. It is able to perform this role by being reversibly oxidised and reduced, allowing it to pass electrons along the ETC. This characteristic also allow CoQ10 to act as an antioxidant and it is thought to protect the health of the immune and cardiovascular systems.

6. What is the relationship between CoQ10 and vitamin E?

CoQ10 reconstitutes vitamin C back into its antioxidant form by transforming vitamin E radicals to their reduced (active) form.

7. Why is there caution with CoQ10 supplementation and the anticoagulant drug warfarin?

Taken from the IM Gateway (2001-2017). 

” Case reports have suggested that CoQ10 decreases the anticoagulant effect of warfarin (Landbo and Almdal 1998; Spigset 1994). In one report, three patients had decreased international normalized ratios (INR) after CoQ10 was added to their warfarin regimens (Spigset 1994). The INR of two of the patients dropped after two weeks of CoQ10 supplementation (30 mg/day). Oral administration of CoQ10 (10 mg/kg/day) for 8 days substantially decreased serum concentrations of warfarin (1.5 mg/kg) and significantly increased levels of major metabolites in rats (Zhou and Chan 1998). CoQ10 may increase the hepatic metabolism of warfarin and thereby reduce its anticoagulant effect.” 

Reference:

IM Gateway. (2001-2017a). Supplement: Coenzyme Q10. Retrieved from http://bioceuticals.imgateway.net/researchdbdetails;docName=ProfSupplements_CoenzymeQ10ps

As Always,
Healthiest Regards,
Tegan, Nutrition Nourishment.
Further Reading.. 
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The Mindfulness Series: Chapter Four. Exercises for Stress Management.

Hello everyone,

Welcome to the Mindfulness Series. In this fourth and final chapter we cover details on beneficial exercises and practices that may help decrease levels of stress and increase happiness and well-being. We have detailed a few relaxation and meditation exercises that be may used in stressful situations.  At the end of this chapter there is a list of websites you may want to visit.

Here are some guidelines for using relaxation exercises:

1. Try to practice whichever exercise you prefer at least once or twice a day. Expect your ability to relax to improve as you continue practicing, and expect to practice two or three weeks before you become genuinely proficient. Once you learn how to do one of the exercises, you may no longer require the recorded instructions, and you can tailor the exercise to your own liking.

2. Avoid practicing within an hour before or after a meal (either hunger or feeling full may distract you). Also avoid practicing immediately after engaging in vigorous exercise.

Experience-Online

3. Sit quietly and in a comfortable position, with your legs uncrossed and your arms resting at your sides. Or, if required lie down on your back, with your arms beside you. This is especially important when you are first learning the exercise.

4. Adopt a calm, accepting attitude towards your practice. Don’t worry about how well you’re doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.

5. When you are ready, close your eyes, begin listening to the recording, and follow the directions. As you complete the exercise, you can expect your mind to wander a bit—when this happens you can simply re-direct your focus back to the recording.

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6. Once you’ve finished, stretch, look around and remain still for another minute or two.

7. As you become skilled with your chosen exercise, try applying it to specific situations that might otherwise be anxiety provoking, such as tests, oral presentations, difficult social situations, job interviews, insomnia, and so forth.

Exercise Tips:

1. Initially, until you become familiar with the exercise, it may be best to have someone read the exercise to you while you close your eyes and sit in a comfortable chair. Alternatively, if you would like to do it alone, you can record the exercise and play it back to yourself.

2. When you tense your muscles, you should hold that tension (as comfortably as you can) for around 5 to 10 seconds. Then, stay in the relaxed state for at least 10 seconds.

3. A very important piece of this exercise is bringing awareness to the feelings of tension and relaxation. Therefore, throughout the exercise, make sure you are paying attention to these feelings and noticing how different your muscles feel when you move from tension to relaxation.

Practice mindfulness in 15 minutes (1)

4. Practice regularly. The more you practice, the more it will become a habit, and the quicker you will be able to bring about relaxation when you are tense.

5. Make sure you do at least two cycles of tension-relaxation for each muscle group.

Progressive body relaxation exercise using tension/relaxation

Relaxation exercises can be a very effective way of reducing your stress and anxiety. One relaxation exercise called progressive muscle relaxation focuses on a person alternating between tensing and relaxing different muscle groups throughout the body. In this way, relaxation is viewed like a pendulum. More complete relaxation of your muscles can be obtained by first going to the other extreme (that is, by tensing your muscles). In addition, by tensing your muscles (a common symptom of anxiety) and immediately relaxing them, the symptom of muscle tension may become a signal to relax over time.

Mindfulness-is-the-practice-of-paying-attention-to-thoughts-physical-sensations-and-the-environment-without-constantly-feeling-the-need-to-judge-what_s-happening-or-to-make-it-other-th

Difficulty: Easy;

Time Required: At least 30 minutes

1. Sit in a comfortable chair and bring your attention to your left hand. Clench your left hand to make a fist. Pay attention to these feelings of tension. Then, let go of your fist, letting your hand rest against your side or the arm of the chair. Be aware of how different your hand feels in a state of relaxation as compared to tension. Then, make a fist with your left hand again, then relax it, continuing to pay attention to how your hand feels in states of tension and relaxation. Repeat this procedure with your right hand.

2. After you have finished tensing and relaxing your hands, bend both hands back at the wrists in order to tense the muscles in the back of your hand and in your forearms. As before, pay attention to what this muscle tension feels like. After you have tensed these muscles, relax them, also paying attention to what this state of relaxation feels like. Repeat.

3. Make a tight fist with both hands, and pull your hands toward your shoulders. This will bring tension to your biceps. Be aware of this tension and then relax, allowing your arms to drop loosely to your sides. Pay attention to how your arms now feel. Repeat.

4. Shrug your shoulders as high as you can. Pay attention to the tension as you do this. Hold it, then relax your shoulders. Let your shoulders drop. Notice how different this state of relaxation feels compared to when your shoulders were tense. Repeat.

5. Now, bring attention to your face. Wrinkle your forehead. Tense those muscles and hold this state. Notice the feelings of tension. Then, relax those muscles completely, being aware of these feelings of relaxation. Repeat.

6. Close your eyes as tightly as you can. You should feel tension all around your eyes. After holding this state, relax. Recognize differences in how relaxation feels as compared to tension. Repeat. Clench your jaw, biting your teeth together. Hold this tension and then relax. Repeat. To finish relaxing the muscles of your face, press your lips together as tightly as you can. You should feel tension all around your mouth. Examine how this tension feels. Now relax your lips, and in doing so, let go of that tension. Be aware of how this feels. Repeat.

7. Move your awareness down from your face to your neck. Put your head back and press the back of your head against the back of the chair you are sitting in. Feel the tension in your neck and then bring your head back to relax it. Repeat. Now bring your head forward. Push your chin against the top of your chest. Feel the tension in the back of your neck. Hold it, then relax. Notice how different tension and relaxation feel. Repeat.

8. Direct your attention to your upper back. Arch your back, sticking out your chest and stomach. Notice the tension in your back. Recognize what that tension feels like. Then, let go of that tension, bringing about deep relaxation. Allow those muscles to become loose. Be aware of what that relaxation feels like. Repeat. Take a deep breath. Breath in as much as you can. Fill your chest with air until you can feel tension throughout your chest. Hold it and then release. Repeat. Notice your muscles in your chest getting more and more relaxed.

9. Then, tense your stomach muscles. Notice how that tension feels and then relax those muscles, again paying attention to that state of relaxation and how different it feels from tension. Repeat.

10. Now move your awareness to your legs. Lift your legs up and stretch them out. Feel how tense the muscles in your thighs are. Then, let your legs drop, relaxing your thigh muscles. Pay attention to the different sensations of relaxation and tension. Repeat. Tense both of your calf muscles. You can do this by pointing your toes upward. You should feel the pull of your calf muscles as they tense. Notice that feeling. Then, let them relax. Let your feet fall, bringing about relaxation in your calf muscles. Notice that feeling, too. Repeat.

11. You are now done tensing and relaxing all muscles in your body. Scan the different muscles groups covered, and bring attention to any lingering muscle tension. If you find any, bring relaxation to those muscle groups, continuing to notice how different your body feels in a state of relaxation.

pace-yourself2

One step at a time

Walking meditation when experiencing strong feelings. Often when we walk we do this to get somewhere, it is a means to an end. In a walking meditation the aim is not to reach a goal, but to draw awareness to the walking itself; it is an end in itself. This means walking slowly and with awareness of every step you take. It is a great way to calm down or simply take your mind of things that are bothering you. This walking meditation is adapted from Thich Nhat Hanh (1991), who is a Vietnamese monk working in France. He called the book in which this is explained Peace is Every Step. Making peace through walking can be used when you have strong feelings that are bothering you; whether it is anger or sadness. Walking with awareness, especially in nature will help you to come to terms with those feelings. Recite to yourself whilst walking: Breathing in, I know that anger is here Breathing out, I salute the anger Breathing in, I know that anger is unpleasant Breathing out, I know this feeling too will pass Breathing in, I draw strength from nature Breathing out, I focus on the walking

Note that anger is there, it doesn’t say you are angry, in other words, you don’t interpret your anger, identify with it or otherwise let it dominate you: anger is there, that is all. From this perspective there is a distance between you and the anger and it becomes just another emotion that is sometimes there, and sometimes will not be there.

Nutrition Nourishment hopes you’ve enjoyed the Mindfulness Series and found useful information on managing stress levels and self-care techniques. It’s important to take time out of your day, even 15 mins to recharge and nourish your soul. Whether it’s going for a short walk, making a cup of herbal tea and sitting outside, meeting with a friend or taking a long bath. Self-care will reduce the likelihood of burnout and lead to a happier and more productive life.

If you haven’t already don’t forget to check out the Other Chapters in this series. Links Below.

Chapter One: Burn-out. More than a Stress Response.

https://nutritionnourishment.wordpress.com/2017/09/19/the-mindfulness-series-burn-out-more-than-a-stress-response/

Chapter Two: Self Care and Building Resilience against Stress

https://nutritionnourishment.wordpress.com/2017/10/09/the-mindfulness-series-chapter-two-self-care-and-building-resilience-against-stress/

The Mindfulness Series: Chapter Three. How Meditation and Mindfulness Beat Stress

https://nutritionnourishment.wordpress.com/2017/11/02/the-mindfulness-series-chapter-three-meditation-and-mindfulness-to-beat-stress/

Healthiest Regards,

Tegan, Nutrition Nourishment

The Mindfulness Series: Chapter Three. Meditation and Mindfulness to Beat Stress

Hello everyone,

Welcome to the Mindfulness Series. In this chapter we will discuss how meditation and mindfulness can help to manage stress levels.

Emotions, meditation and mindfulness It is easier to deal with the stress and hassles of life when you’re also aware of what is right in your life (Carlson, 2007) Although most of us try to avoid stress and suffering, we all have times in our life where we have to engage with stressful situations and suffering. It is how we engage with suffering and how we feel about what is happening to us that plays the central role. Some people are blown this way and that, according to the strength of their emotions. But we all know others who seem to be more resilient even in the face of outwardly similar experiences. How can this happen? It is true that some people have a ‘naturally’ calm and peaceful disposition and others are less resilient, more volatile and reactive. Medical research has confirmed the age old knowledge that meditation and relaxation practices increase our resilience and coping skills, enhance our sense of well-being and happiness in spite of life’s tribulations.

Kabat-Zinn (2005: 320) agrees that how well we deal with stress and suffering depends on our ability to be aware. In fact, he says that ‘awareness is the defining characteristic of our species’. It is important to understand that suffering cannot be taken out of life: e.g. sickness, death and loneliness cannot necessarily be made ‘better’. However, with mindfulness we can learn to take the reactivity out of our relationship to such experiences – whether they be positive, negative and neutral.

Mindfulness is a ‘deceptively simple way of relating to experience’ (Germer, 2005: 3) or, in other words, it can support ‘a special relationship to suffering’.

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What is it to be mindfulness?

Mindfulness implies conscious awareness, but more than awareness, it also suggests care, memory and intelligence (Kearny, 2008: 1-2). He distinguishes three aspects of mindfulness:

1. The present experience must be clearly registered, as it is… without judging it

2. The present experience must be held within the context of the whole, including past experiences

3. The present experience must be seen in the light of unfolding, continuing engagement as it changes over time

The mind has been dubbed ‘monkey-mind’. It has been depicted as a horse in full gallop with the rider (the ‘I’) having no control. And the Buddha likened the mind to a wild elephant, which needed to be trained by tying it to a strong post. The nature of the mind is to move, to follow clues and so wanders into the past and the future and often is not at home in the present. By doing that the mind is taking a holiday and we are mindless. So, why would we want to steady the wandering mind and not just enjoy the ride, the holiday? To gain some clarity, let’s have a look at mindlessness.

What does it mean to be mindless?

• Rushing through life/activities without being attentive to what is happening right now

• Day dreaming, killing time and escaping in fantasies

• Treating people or things carelessly, without attention, because the mind is somewhere else

• Failing to notice (subtle) sensations in the body, such as physical tensions or discomfort

• Being out of touch with one’s (subtle) emotional states and affects

• Forgetting people’s names as soon as we hear them

• Snacking or drinking without being aware of tastes and textures

• Having accidents (small and large) due to inattentiveness

• Having superficial relationships with oneself as well as with others

• Craving and addictive behaviour

• Disassociation and boredom with life’s experiences

This list doesn’t describe a healthy sense of self, nor of a rewarding relationship to the world. It rather describes a dull, unimaginative life, where there may be a constant chase for more experience, craving, disappointment and eventually dissatisfaction. It is not hard to see that this may be the foundation of much of the unhappiness and stress in our world today.

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In being present to each moment we create a new list that now looks like:

• Being attentive- to life and to what is happening right now

• Treating people and things with care and attention, because the mind is present

• Noticing (subtle) sensations in the body, such as physical tensions or discomfort – so we can take appropriate actions

• Being in touch with one’s (subtle) emotional states and affects – so we can take appropriate actions

• Knowing people’s names as soon as we hear them

• Snacking and drinking with awareness of tastes or textures

• Having fewer accidents because there is attentiveness

• Having more meaningful relationships with yourself as well as with others

• Less craving and addictive behaviour, because it can be seen into

• Engagement with life’s experiences

Mindfulness creates an experience of ‘aliveness’, which is a major source of much of human happiness and well-being. Whatever the external circumstances, being in the present moment changes our relationship to those circumstances.

Experience-Online

Meditation

We can become more mindful and present in many ways, but the common denominator is the intentional practice of focusing the spotlight of our attention (mind) gently on what we intend to observe. Although it doesn’t really matter how we train the mind, the Buddha wisely focused on the breath as ‘the post to tie the elephant to’ (the elephant being the restless mind). Meditation is steadying the mind and practicing being present by quietly following the breath.

Mindfulness can also be learned by ‘walking meditation’, participating in any attentive relaxation practice, such as: scanning the body; focusing on an object (eg candle); observing our thoughts; writing mindfully about our thoughts; dancing or painting with awareness. It is in the nature of mind to go over and over things and to wander aimlessly around the same few thoughts. It is the job of the practitioner to notice this and to say to oneself: ‘the mind is wandering again’. At this point the practitioner goes back to the breath. Be aware not to let mind training the mind become another source of suffering or comparison. You do not need to measure yourself up against others, to ask ‘am I doing this right?’ or ‘she seems to be doing it better than me’ or ‘I have failed because I haven’t achieved a calm mind’. Remember, it is the sitting that matters – not how well you sit. As you practice, it will become easier to sit quietly and steady the mind. It is also nonsense to say ‘that was a bad meditation’, meaning the mind was all over the place. Simply noticing the distraction is useful in itself. If one thought persists or a pain is in the foreground, abandon following the breath and make the exploration of that thought or discomfort the object of your meditation. Explore all aspects and levels of this event mindfully, again training the mind to pay attention rather than to wander. Acceptance needs to come before change can happen. Only then can we respond to life, rather than to react. And the change will be a greater sense of well-being and ease. Meditation helps us to be at peace and to accept life as it is.

We hope you are enjoying the Mindfulness Series. If you haven’t already don’t forget to check out the Other Chapters in this series. Links Below.

Chapter One: Burn-out. More than a Stress Response.

https://nutritionnourishment.wordpress.com/2017/09/19/the-mindfulness-series-burn-out-more-than-a-stress-response/

Chapter Two: Self Care and Building Resilience against Stress

https://nutritionnourishment.wordpress.com/2017/10/09/the-mindfulness-series-chapter-two-self-care-and-building-resilience-against-stress/

Healthiest Regards,

Tegan, Nutrition Nourishment

Carlson, R. (2007) Don’t sweat the small stuff: 2007, Day to Say Calender, Andrew McMeel Publishing, Kansas City

Germer, C. (2005), ‘Mindfulness: What Is It? What Does It Matter?’ in Germer, C. Siegel, R. and Fulton, P. Mindfulness and Psychotherapy, The Guilford Press, New York

Kabat-Zinn, J. 2005, Coming to our Senses, Healing Ourselves and the World Through Mindfulness, Piatkus, New York

Quick Reviews: Q & A with Vitamin C

Hello Everyone,
In today’s blog Nutrition Nourishment are reviewing Vitamin C with a quick Q & A for all your health related facts. Want to know what role Vitamin C plays in the body? How much do you need to have in your daily diet? What can Vitamin C do for you??Then continue to read on…

1. How stable is vitamin C?

The stability of ascorbic acid decreases with a rise in temperature and PH. This destruction by oxidation is a serious problem in that a considerable quantity of vitamin C contents is lost during processing, storage and preparation.
Vitamin C content can be affected by season, transport, shelf life, storage time, cooking practices and chlorination of water. Cutting, bruising, heating and exposure to copper, iron or mildly alkaline conditions can destroy ascorbate. It can also be leached into water during cooking.

2. How does dosage affect the absorption of vitamin C?

Transport of vitamin C is a saturable and dose dependent process that occurs by active transport. At the intestine and cells AA is oxidized to DHAA, which is more quickly transported across the cell membrane. Once inside the tissue or intestinal epithelium, the vitamin is reduced back to AA. The degree of intestinal absorption decreases as intake of AA increases. Intakes of 1 to 1.5 grams results in 50% absorption, but at intakes over 12 grams, only 16% of the vitamin is absorbed. In contrast, an intake of less than 20 mg, has a 98% absorption rate. Absorption of vitamin C is greater when several individual doses of vitamin C, in quantities less than one gram, are taken throughout the day rather than one megadose.
A single large dose saturates the enzyme kinetics for vitamin C, leading to excess AA in the intestinal lumen, which causes numerous gastrointestinal problems.

3. List five functions of vitamin C.

Collagen formation
Structure of bone and teeth
Immune System Function
Production of hormones
Mineral absorption and utilisation

4. How does vitamin C affect iron absorption?

The absorption of heme iron is not significantly impacted by other foods, while non-heme iron is strongly influenced by foods that may enhance or inhibit its absorption.
The key role of ascorbic acid for the absorption of dietary non-heme iron is generally accepted. The reasons for its action are twofold: (1) the prevention of the formation of insoluble and un-absorbable iron compounds and (2) the reduction of ferric to ferrous iron, which seems to be a requirement for the uptake of iron into the mucosal cells.

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5. What are the signs / symptoms of scurvy?

Vitamin C deficiency causes scurvy, symptoms include fatigue, pain in extremities, haemorrhages, a decrease in integrity of the blood vessels, oedema, ulcerations, muscle weakness due to defects in collagen metabolism and death. In infantile scurvy, the changes are mainly at the sites of active bone growth and include pseudo paralysis of the limbs. In severe scurvy, haemorrhages may be more severe and include epistaxis, bleeding into joints, periotoneal cavity, pericardial sack and adrenals.
6. Why do smokers have a higher recommended intake of vitamin C?
Smoking causes vitamin C to be used up much more quickly by the body, so smokers need to add an extra 35 milligrams per day to the RDI because of the great stress on their lungs form oxidative damage and toxic by-products of cigarette smoke. Adding an extra piece of fruit to the daily diet would more than cover this extra requirement for vitamin C.

7. How does the RDI for vitamin C compare to the amount required for disease prevention?

Vitamin C is a powerful functional food ingredient with numerous health applications. Proper intake over a lifetime helps to maintain our current health and prevent future ailments. At least 10 mg daily will prevent clinical deficiency and scurvy; but current research suggests 90-500 mg daily for optimal benefits. Much higher doses (many beyond the 2 g UL) are used in the clinical setting, with the greatest blood plasma levels achieved through IV injection. Proper doses for treatment are extremely variable, and depend upon the disease being treated. The risks of high- dose vitamin C supplementation are almost negligible when compared to some current treatments. That being said, extremely high-doses should be administered with caution and treated as a pharmaceutical agent. In regards to disease management, continued clinical and epidemiological research will help to further understand and confirm the positive health effects from vitamin C in the prevention and treatment of numerous conditions. In terms of the general public, studies on the long-term effects of over-the-counter oral supplementation should be focused on, due to increasing awareness of vitamin C benefits. Future studies should also focus on how to safely and effectively implement vitamin C into diets of populations at-risk for deficiency

8. What role does vitamin C play in the prevention of cardiovascular disease?

Disease Treatment
Cardiovascular disease
Vasodilation
The ability of blood vessels to relax or dilate (vasodilation) is compromised in individuals with atherosclerosis. Damage to the heart muscle caused by a heart attack and damage to the brain caused by a stroke are related, in part, to the inability of blood vessels to dilate enough to allow blood flow to the affected areas. The pain of angina pectoris is also related to insufficient dilation of the coronary arteries. Impaired vasodilation has been identified as an independent risk factor for cardiovascular disease. Many randomized, double-blind, placebo-controlled studies have shown that treatment with vitamin C consistently results in improved vasodilation in individuals with coronary heart disease, as well as those with angina pectoris, congestive heart failure, diabetes, high cholesterol, and high blood pressure. Improved vasodilation has been demonstrated at an oral dose of 500 mg of vitamin C daily.
Hypertension:
A recent meta-analysis of 29 short-term trials (each trial included 10 to 120 participants) indicated that vitamin C supplementation at a median dose of 500 mg/day for a median duration of eight weeks reduced blood pressure in both healthy, normotensive and hypertensive adults. In normotensive individuals, the pooled changes in systolic and diastolic blood pressure were -3.84 mm Hg and -1.48 mm Hg, respectively; in hypertensive participants, corresponding reductions were -4.85 mm Hg and -1.67 mm Hg. The significance of the blood pressure-lowering effect of vitamin C on CVD risk has not yet been determined. It is important for individuals with significantly elevated blood pressure not to rely on vitamin C supplementation alone to treat their hypertension, but to seek or continue therapy with anti-hypertensive medication and through diet and lifestyle changes in consultation with their health care provider. For information on dietary and lifestyle strategies to control blood pressure.

9. What is the relationship between vitamin C intake and the common cold?

The work of Linus Pauling stimulated public interest in the use of large doses (greater than 1 gram/day) of vitamin C to prevent the common cold. In the past 40 years, numerous placebbo-controlled trials have examined the effect of vitamin C supplementation on the prevention and treatment of colds. A recent meta-analysis of 53 placebo-controlled trials evaluated the effect of vitamin C supplementation on the incidence, duration, or severity of the common cold when taken as a continuous daily supplement (43 trials) or as therapy upon onset of cold symptoms (10 trials). Regarding the incidence of colds, a distinction was observed between two groups of participants: regular supplementation with vitamin C (0.25 to 2 grams/day) did not reduce the incidence of colds in the general population (23 trials); however, in participants undergoing heavy physical stress (e.g., marathon runners, skiers, or soldiers in subarctic conditions), vitamin C supplementation halved the incidence of colds (5 trials; RR: 0.48, 95% CI: 0.35-0.64). A benefit of regular vitamin C supplementation was also seen in the duration of colds, with a greater benefit in children than in adults: the pooled effect of vitamin C supplementation was a 14% reduction in cold duration in children and an 8% reduction in adults. Finally, no significant effect of vitamin C supplementation (1-8 grams/day) was observed in therapeutic trials in which vitamin C was administered after cold symptoms occurred.
As Always,
Healthiest Regards,
Tegan, Nutrition Nourishment.
Further Reading.. 

The Mindfulness Series: Chapter Two. Self Care and Building Resilience against Stress

Hello Everyone,

Welcome to the Second Chapter of the Mindfulness Series. In this chapter we will discuss self-care and how to build resilience against stress.

Self-care Relaxed people can still be super-achievers, and, in fact, relaxation and creativity go hand in hand (Carlson, 2007). There are many ways to prevent burn-out and to restore a lifestyle balance that produces ease rather than stress. Self-care involves paying attention to the physical, psychological, emotional and spiritual aspects of your life. The following lists include many suggestions which are adapted from a website dedicated to stress release and relaxation that is worth visiting as it has some excellent resources (http://www.nvoad.org/articles/ESCCchapterB.pdf).

Not all of these suggestions need to be applied, but one area of self-care may come more naturally to you than others. That way it will be more pleasurable to do which increases the likelihood of you doing it. Becoming less stressed involves being kind to yourself, so it is important to choose activities that do not add to a list of demands you cannot fulfill (and thus bring additional stress). Looking after yourself can be fun if you choose pleasurable and easy suggestions which may involve the body (a long, hot bath), the mind (listening to lovely music) or giving yourself the time to sing or paint. Most of these self-care activities involve some sense of personal growth, expansion and validation of your personal needs. Like any development, it needs practice. Sometimes it helps to document the journey of self-care, as a way to count blessings, to review deep beliefs and to affirm one’s own strengths and needs. It means a conscious engaging with some of the ideas mentioned above.

Some of the ‘side effects’ of the activities mentioned above will be that you are more able to:

• Set realistic goals

• Be assertive and maintain your boundaries

• Change negative thought processes into positive ones

• Avoid ‘toxic’ situations

• Engage in positive conflict resolution

• Maintain a sense of humour and good health

• Practice forgiving, also of self

• Develop positive relationships

• Improve your communication skills

Petrea King suggests that looking after yourself must be your highest priority. Do you think that it is selfish to put yourself first? It certainly sounds like that and especially women are taught to look after everyone else before taking a rest themselves. As a result, women (and men too) often from suffer stress related illnesses or feel depressed and unhappy. How productive can you be if you are not at peace, not relaxed and happy? Looking after yourself means that you can give from an overflowing well of energy, love and care. It also means giving everyone else permission to care for themselves well.

Physical Self-Care

• Eat regularly (eg breakfast, lunch, dinner)

• Eat healthy, fresh food with plenty of fruit and vegetables

• Find a pleasurable exercise routine

• Get regular medical care for prevention and health

• Take time off when sick

• Have a massages, acupuncture or beauty treatment

• Dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun

• Take time to be sensual and sexual–with yourself, with a partner

• Get enough sleep

• Wear clothes you like

• Take vacations, day trips or mini-vacations

• Make time away from telephones

Psychological Self-Care

• Notice your inner experiences — listen to your thoughts, judgments, beliefs, attitudes, and feelings without judgment

• Let go of perfectionism: do something silly or be simply imperfect

• Talk with friends and have a buddy support system

• Practice receiving from others

• Write in a journal: Be curious about life

• Do relaxation exercises, get a relaxation CD that you like

• Have your own personal psychotherapy or counselling

• Read literature that is unrelated to work and uplifting

• Do something at which you are not expert or in charge

• Decrease stress in your life by removing the clutter

• Make to do lists and prioritise them giving yourself plenty of time

• Let others know different aspects of you

• Say NO to extra responsibilities 8

Emotional Self-Care

• Be kind to yourself, engage in self-nurturing, self-mothering

• Spend time with others whose company you enjoy

• Stay in contact with important people in your life

• Give yourself affirmations, praise and love

• Find ways to increase your sense of self-esteem

• Acknowledging strength, positive points

• Boundaries: learn to feel OK about saying NO and putting yourself first

• Change thought processes that are not self-affirming

• Avoid negative people or negative communication

• Re-read favourite books, review favorite movies

• Identify comforting activities, objects, people, relationships and places

• Allow yourself to cry

• Find things to make you laugh

• Express your outrage in social action, letters, donations, marches, protests

• Contribute to causes in which you believe

• Play with children, animals or grown-ups Spiritual Self-Care

• Make time for self-reflection

• Practice acceptance and kindness for self and others

• Spend time with and in nature

• Find a spiritual connection or community

• Be open to inspiration from teachers and people you admire

• Read inspirational literature (talks, music, etc.)

• Cherish your optimism and hope

• Be aware of nonmaterial aspects of life

• Practice forgiveness for self and others

• Identify what is meaningful to you and notice its place in your life

• Meditate, sing or pray

• Be open to Not Knowing and experiences of awe (http://www.nvoad.org/articles/ESCCchapterB.pdf)

A side effect of learning to look after yourself is that you learn new skills that can be used in your personal as well as in your family and professional life. For example the ability to turn adversity into an opportunity becomes a change for personal development. It also means that you are developing life skills that contribute to greater happiness and well-being of all people around you. Paradoxically, looking after yourself means becoming more able to be of service for others!

Nutrition Nourishment Hopes you’re enjoying the Mindfulness Series and taking what information is important and beneficial for you at this time in your life. It’s  never too late to begin to understand yourself better and to find happiness for your soul

If you haven’t already don’t forget to check out Chapter One in this series. Links Below.

Chapter One: Burn-out. More than a Stress Response.

https://nutritionnourishment.wordpress.com/2017/09/19/the-mindfulness-series-burn-out-more-than-a-stress-response/

Healthiest regards

Tegan, Nutrition Nourishment

Health Fact Sheet: Heartburn (Acid Indigestion)

Hello everyone,

Heartburn, a form of indigestion or reflux, is a feeling of burning pain or discomfort in the chest usually after eating. It typically worsens when you are lying down or bending over. Heartburn that is mild and occasional can be usually managed with lifestyle changes and over-the-counter medications, which in more serious cases, other treatment may be necessary.

What causes heartburn?

Normally, a ring of muscle at the end of the oesophagus (the tube connecting your mouth to your stomach) relaxes to let food in, and tightens to prevent stomach acid from escaping. However, if the muscle relaxes when it shouldn’t, or is weak, stomach acid is able to rise up into the oesophagus where it causes pain and irritation.

Common triggers for heartburn

Some people experience heartburn regardless of what they eat. Others find they only get it after eating certain foods or large meals. Common triggers for heartburn can include:

  • Large meals

  • Fat or spicy foods

  • Coffee and carbonated beverages

  • Citrus foods

  • Alcohol

  • Chocolate

  • Cigarettes

  • Peppermints

Other common triggers that can increase heartburn are:

  • Being overweight or obese

  • Being pregnant

  • Taking certain medications

Symptoms of Heartburn

A Burning pain or discomfort in the chest aren’t the only symptoms you may experience with heartburn. Others can include:

  • The sensation of pressure or pain just behind your breastbone

  • Felling like food is ‘sticking’ in your chest or stuck in your throat

  • Burping and/or bloating

  • A sour or acid taste in the back of your throat

Some more uncommon symptoms that may occur due to heartburn and require the consultation of a healthcare professional are:

  • Difficulty/painful swallowing

  • Symptoms are interfering with your lifestyle or daily activities

  • The Heartburn symptoms become worse and continue with the use of heartburn medications

  • Persistent Hiccups

  • Heartburn is occurring more than once a week

  • Cold sweats, shortness of breath, feeling light-headedness or dizzy

Symptoms of heartburn occur in a similar area of a heart attack. If you’re unsure whether your suffering from heartburn or are having a heart attack, seek medical attention right away.

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Treatment Options

There are many over-the-counter treatments for heartburn including antacids chews and syrups that neutralise the stomach acid, however your doctor may prescribe you with medication or in rare instances surgery.

Dietary Advice

  • Eat smaller, more frequent meals instead of larger meals

  • Avoid any foods you know trigger heartburn

  • limit or cut back on alcohol

  • Limit fatty or spicy foods

  • Avoid coffee and carbonated beverages

Lifestyle Advice

  • If you are overweight, try losing excess weight to reduce the pressure around your stomach

  • Avoiding lying down soon after a meal

  • Quit smoking

  • Avoid tight fitting clothing

  • Elevate your head when in bed

No alternative medicine therapies have been proven to treat Heartburn, although some people still find complementary and alternative therapies may provide some relief when combined with a doctor’s care. Some ideas may include herbal remedies such as licorice, chamomile, marshmallow and slippery elm. Relaxation therapies to calm stress and anxiety including acupuncture and meditation.

Outlook

While heartburn and indigestion can be distressing, it can be treated effectively whether it’s cutting back on foods, avoiding alcohol, quitting smoking or medications, it’s important to speak to your doctor to confirm the best treatment available for you.

Healthiest Regards,

Tegan, Nutrition Nourishment

The Mindfulness Series: Burn-out. More than a Stress Response.

Hello Everyone,

Welcome to the Mindfulness Series. A holistic guide to self-care and stress management. There are five chapters in this series. The first chapter explains what burn-out is and the signs to look for. The second chapter look at how to build up resilience against stress and how to better look after oneself. The third chapter explains how meditation and mindfulness can decrease stress levels. The fourth chapter details some exercises and practices that may be useful to decrease levels of stress and increase happiness and well-being. The last chapter points to web-sites that contain relaxation exercises, audiovisuals and other interesting information.

Stress is endemic to the human condition, whether it is inflicted upon us or self imposed. Even if we take good care of ourselves, there may be times in our life where it is all too much. In fact, many contemporary issues such as information overload; news programs about war and suffering, global warming and economic down-turn all add to our stress levels. Old age, sickness, death and pain all involve suffering related to the physical body. Stress can also arise because of mental activity (our thoughts about things) and involves our needs for security, safety and relationship not being met. Although we all share these needs, the impact upon us is depends on many inter-related factors: genetic; conditional; societal.

Burn-out is the result of being exposed to undue stress or not being able to cope with the demands of work and life stress. According to (Tagar, 1999) there is a simple stress equation. The ratio between ‘demand’ and ‘stamina’ determines the stress levels. Simply put, the stress levels equate to the gap between what you can do and what is expected of you (or what you expect of yourself). However, it is more complicated because stress, a serious problem for health care workers, is not equally experienced and some people are more prone to burnout.

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Some of the risk factors are, according to Espeland (2006):

Internal factors:

  • Personality type, eg high achievers with a need for control and over commitment
  • Loss of control being with the outside world (victim) rather than with the self (capable)
  • Coping styles, eg passive or defensive rather than assertive
  • Attitudes, eg having high expectations and being negative rather than realistic and positive
  • Negative self image
  • Feeling low
  • Level of self development and self-efficacy
  • Level of leisure taken

External factors:

  • Unsupportive work or home environment
  • Stress and difficulties at work or home
  • Underpaid and overworked
  • Demands exceed possibility to fulfill them
  • Lack of intimacy with others

How we spend our days is, of course, How we spend our lives (Annie Dillard)

Some signs of burn-out and stress may include a loss of appetite or excessive eating,  Sleep disorders, Chronic feelings of ill health,  Irritation and psychological disturbances- negative emotions , Manic activity and procrastination, loss of purpose and meaning.

We know that in order to stay healthy, the body needs adequate rest, food and exercise. The body suffers under too much stress, because muscles tense, blood pressure rises, food is not well digested and sleep is disturbed. High levels of stress hormones are being released continuously. If not released, enduring stress can become ‘toxic’ with major consequences for health and happiness (Tagar, 1999). As a result our resilience, both physical and emotional goes down and we become less effective in the work we do, and more prone to accidents and eventually disease.

This all seems quite logical but, in reality, we often are not looking after ourselves well when stress mounts. On the contrary, we often become less able to do the ‘right’ thing for ourselves. We start eating more junk food, watch more TV and may even self-medicate with excessive drinking. We may sleep less, or more and can’t get motivated to exercise or do relaxations. In short, we don’t look after ourselves!

When to Seek Help

Stress is prevalent in modern life, especially in health care. This is ironic, as health care workers are trained to look after others, but often not themselves. It is recommended that you seek assistance from a counsellor, your medical doctor or from a mental-health professional who is skilled in the treatment of stress if:

  • You are experiencing high levels of distress
  • You are experiencing significant changes in relationships
  • You are not functioning well at work for longer periods
  • You are self-medicating with alcohol, too much sleep or drugs
  • You are unable to find relief with self-help strategies
  • You are experiencing physical problems

Barriers to Seeking Help/ Helping loved ones dealing with stress include the following:

  • Some people may feel that they are better off than those more affected and that they, therefore, should not be so upset or seek help
  • Some may not seek help because of pride or because they think that distress indicates weakness of some sort
  • Some individuals may not be open to support, if the intervention was not requested (eg a lecture, sermon or rituals)
  • Many individuals are more apt to seek informal support from family and friends, which may not be sufficient to prevent long-term distress for some

This can be an isolating condition and it’s important to know you don’t have to do this alone. Remember to speak up and seek help.

Healthiest Regards

Tegan, Nutrition Nourishment

References

Espeland, K. (2006) ‘Overcoming Burnout: How to Revitalize Your Career’, Continuing Nursing Education, Vol. 37, Issue 4, pp 178-185.

Tagar, Y. (1999). Stress. Medicine of the Mind. I. Gawler. Melbourne, The Gawler Foundation.

Homemade Sauerkraut: Heal your Gut with Fermented Vegetables

 Hello everyone,

Homemade sauerkraut, in all its funky humility, is a favourite food in our home. It’s great on its own or added to your favourite salad. So why is everyone talking about saurekraut?

Health Benefits of Sauerkraut

The fermentation of cabbage into sauerkraut preserves it, providing a ready food for the cold days of winter when fresh food was scarce.  So while early peoples preserved cabbage with salt in an effort to keep hunger away during the dark months, their method of preservation fulfilled another need: that of optimal nourishment.

Nutrition Nourishment often talks about the gut and the environment that lives there known as the gut microbiome. This is due to the fact that the good bacteria living in someone’s healthy gut environment have been scientifically proved to be crucial for lowering the risk of just about every form of acute or chronic illness there is. A 2006 report published in The Journal of Applied Microbiology states that probiotic benefits from cultured foods include lowering the risk of:

This is due to probiotics’ direct and indirect influences on various organs and systems, especially the rate at which your body produces inflammation and controls hormone production. The “good bacteria” and other organisms living within your gut might as well be considered an organ in their own right, because they’re critically important to the health of your brain, hormones, heart, lungs, liver and digestive organs. The latest science tells us that probiotic-rich foods can help:

  • Improve immune function, since they create a barrier against potential invaders including “bad bacteria” like pathogens, viruses, fungi and parasites
  • Aid in digestion and the absorption of various nutrients
  • Detoxify the body, since probiotics help prevent infections and combat toxins living within your digestive tract
  • Support brain function and cognitive health, even helping to prevent dementia, treat Alzheimer’s disease and stave off memory loss
  • Handle stress through the “gut-brain” connection, your microflora’s effects on your endocrine (hormonal) system
  • Control inflammation that is at the root of most diseases

Why You Should Make Sauerkraut at Home

  • Homemade sauerkraut is inexpensive to make, especially when you buy cabbage in season and in bulk.  Comparatively the price for raw sauerkraut at the grocery store can often exceed $8 for a glass jar.
  • You can adjust the flavour of the sauerkraut you make at home to suit your preferences, whether that’s more sour or less, or whether you include additions like garlic, dill, caraway or hot peppers.

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Homemade Saurekraut Recipe

Traditional, homemade sauerkraut relies only on cabbage and salt, and those ingredients come together through time and the work of beneficial bacteria to create a pleasant, sour, fermented vegetable that can be used as a condiment or sidedish. Homemade sauerkraut pairs beautifully with broiled sausages, and hearty lentil stews. 

 

You’ll Need: 

1kg Cabbage (any type you like)

2 Table spoons of salt

1L wide mouthed Glass jar and lid

 

What to do!

Shred or chop cabbage to your liking; thick or thin.

Add salt, and cover. Leave to sit for approx. 1 hr

Use clean hands to massage cabbage in the bowl until you have enough liquid to cover the cabbage.

Pack tightly into glass jar, and leave on the bench to ferment for approx. 1 week. This will depend on the temperature. During winter ferments can take up to one month. When it is hot they can be as little as 3 days.

Place in the fridge and enjoy!

Variations: 

Why not try adding other grated vegetables such as carrot, beetroot and turnip for more nutrients. You can also get creative with spices for added flavour. Try garlic, dill, chilli and caraway seeds.

Healthiest Regards

Tegan, Nutrition Nourishment

Pathogenic Drug Resistance: A CAM Review into “Superbugs” in Australia

Hello everyone,

AUSTRALIA now has the highest rate of one deadly superbug in the world as our overuse of medicines is fuelling the rise of infections resistant to even the last line of antibiotics. A damning new report shows antibiotic use in Australia is higher than in England, Canada, Norway, Denmark and Sweden with half our population using the medicines every year. Its left us with the highest rate of one deadly superbug — vancomycin resistant enterococcus faecium (VRE) — in the world.  This bacteria can live innocuously in the human intestine, but when it becomes pathogenic it cases diseases such as neonatal meningitis or endocarditis a disease that can destroy heart valves.

The Antimicrobial Use and Resistance in Australia (AURA) report 2016 to be released Thursday shows half the GP scripts written for antibiotics are for colds and flu even though these illnesses are viruses that don’t respond to antibiotics. And as the cold and flu season hits us in full swing this season, experts have been urging Australians not to ask their doctor for an antibiotic because they could be helping deadly superbugs spread.

The report shows a strong seasonal variance, with some antibiotics being prescribed more in winter.

Antibiotic resistance has developed because of the overuse and misuse of antibiotics, and now, bacterial infections that were once easily cured with antibiotics are becoming harder to treat,” said Australian Commission on Safety and Quality in Health Care Senior Medical Advisor Professor John Turnidge.

The results of the first comprehensive study on Australia’s antibiotic use includes data from 182 doctors’ practices.And it shows on any given day in an Australian hospital in 2014, nearly four in ten patients were being administered an antibiotic.One in four of these medicines were prescribed in ways that were not compliant with guidelines, and another one in four were considered inappropriate.

The Antimicrobial Use and Resistance in Australia (AURA) report 2016 found where GPs gave a reason for prescribing an antibiotic 50 per cent of patients had a cold or upper respiratory tract infection.A new NPS MedicineWise survey of 1000 Australians, also released today, has revealed that four in ten people who went to the doctor last time they or their child had a cold or flu expected a prescription for antibiotics.

One in five people said the main reasons they asked a doctor for antibiotics when they had a cold or flu were they hate being sick, 17 per cent said they believed that antibiotics help you get over cold or flu more quickly and 22 per cent said they couldn’t take time off work or family duties.

It’s timely for us to again address common misconceptions that unfortunately seem to persist about appropriate use of antibiotics during cold and flu season,” said NPS MedicineWise CEO Dr Lynne Weekes.

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As experts try to turn around Australia’s addiction to antibiotics the report will be used as a benchmark to measure improvements or declines in antibiotic stewardship in the future.

Staphylococcus aureus, commonly known as Golden Staph because of its colour on a laboratory plate, is normally harmless. Carried on our skin it can, sometimes, cause minor infections in wounds or create boils.

Golden Staph, though, is becoming resistant to the most powerful of antibiotics and returning as a big problem in most large Australian hospitals, attacking intravenous lines, catheters and wounds after operations. It spreads quickly through patient contact, respiratory droplets and food. These resistant bacteria range from 20 to 40 percent of all Golden Staph infections in major eastern Australian hospitals. About 5 percent of those multi resistant Staphylococcus aureus (MRSA) can only be treated with vancomycin. Now, even that last line of defence is looking shaky. In 1997, a Golden Staph bacterium partially resistant to vancomycin was discovered in Japan. Dubbed to be of intermediate resistance it is now known as vancomycin intermediate Staphylococcus aureus (VISA).

VRE is another bacterium which hits the headlines from time to time. VRE or Vancomycin Resistant Enterococci was first identified in Australia in 1994. It didn’t, though, cause much of a stir until 1996 when several cases were diagnosed in hospital patients across the country. In that year, institutions in Sydney, Brisbane, Perth, Melbourne and Newcastle all reported isolating VRE.

Enterococcus is a bacterium in our gastrointestinal and genital tracts. It can be highly aggressive, especially in post-operative hospital patients, causing urinary tract infections, septicaemia (blood poisoning) and endocarditis (heart infection) as well as infecting wounds. Microbiologist and antibiotic resistance expert, Dr John Turnidge, from the Adelaide Women’s and Children’s Hospital, says Enterococcus is a ‘peculiar beast’ because it starts off as naturally resistant to many antibiotics. “For severe hospital infections, there are only two classes of antibiotics to choose for treatment so resistance in one class, no matter how low, is a huge concern”. 

Less than 1% of Enterococci resist vancomycin but some also resist the other antibiotic available in that class in Australia. This combination makes serious Enterococcus infections potentially unstoppable.

“Antibiotic resistant genes from VRE.have been transferred to Staphylococcus Aureus in the laboratory. If such resistance occurs in nature, or the Japanese strain [VISA] behaves like the multi resistant S. aureus, then a spread throughout the world may occur over the next ten years putting treatment of S.aureus back where it was before antibiotics were first discovered.”

JETACAR, 1999.

Then there’s the bacteria that causes those nasty common problems like middle ear infection, sinusitis, bronchitis and life threatening pneumonia. Streptococcus pneumoniae spreads through respiratory droplets and can also cause meningitis and septicaemia. It’s been evolving resistance around the world and Australia’s catching up. At least half of Australia’s strains are resistant to one antibiotic and a third are resistant to 3 or 4 antibiotics. Given the large numbers of people who suffer infections caused by Streptococcus it is, in one sense, much more important than VRE or Golden Staph.

There is also some concern in Australia about Haemophilus influenzae. Also passed on through respiratory droplets, it causes bacterial meningitis, middle ear infection, sinusitis and bronchitis – not influenza as its name might suggest. There is now a successful vaccine for bacterial meningitis but about 25 percent of Haemophilus influenzae resist the most commonly used antibiotic. Very little multi-resistance has been identified at this stage.

Then there are the sexually transmitted diseases. Gonorrhoea has become more and more resistant to antibiotics since the Vietnam War. It now resists penicillin, tetracyclines and the newest groups of antibiotics.

Probably the most common bacterium is Escherichia coli commonly known as E-coli. It can cause gastroenteritis, haemorrhagic colitis or urinary and genital tract infections. Its resistance is very high and getting worse. 50 percent of Australian strains resist the most commonly used cure, Amoxycillin.

On the international front, Campylobacter, which causes gastroenteritis and is passed on through animals, is showing resistance to a class of antibiotics called quinolones. Like Salmonella, which is also showing resistance, it comes from food and water. Antiobiotic-resistant Campylobacter is a big issue in Europe and the US especially in relation to the use of similar antibiotics in food producing animals.

Also of concern is the growing rise in multi-drug resistant Tuberculosis. Initially, these strains were seen only in HIV-infected patients but it has spread into the general community. It’s now at the stage where Australia’s state health departments have had to issue instructions to practitioners on treatment for multi-drug resistant TB.

“Overall, there are almost no bacteria where there is not resistance to more antibiotics then there were 10 or 15 years ago,” says Associate Professor Peter Collignon, Director of Infectious Diseases and Microbiology at the Canberra Hospital, Australian Capital Territory.

http://www.abc.net.au/news/health/2017-02-28/superbugs-what-are-they-and-how-are-they-treated/8310556

http://www.sbs.com.au/news/article/2017/07/19/more-1000-super-superbug-cases-last-year

http://time.com/4767683/bacteria-antibiotic-resistance-superbugs/

http://theconversation.com/how-common-are-superbugs-in-australia-and-what-do-we-do-when-the-antibiotics-dont-work-80318

Take care,

Tegan, Nutrition Nourishment

Health and Wellness Review: The New News on Probiotics.

Hello everyone,

You may have noticed alot of information and talk about probiotics and the microbiome on Nutrition Nourishment. That’s due to the advanced in medical research and studies providing us with valuable insight into the role of the gut microbiome environment in good health. Unfortunately we don’t know the best strains (and numbers) for health, but we do know they key to good health appears to be hosting a variety of different species of strains for a wide range eco-system. Some key players have been researched and found to possess powerful health fighting resources for our bodies and help manage chronic conditions, however, the research is still quite young. Heres the NEW news on probiotics!!

Probiotics – The Wonder Bugs!

The gut microbiota, which describes the microorganisms living and growing inside your digestive tract, is a hot topic right now! Exciting new research indicates, these microbes have a profound impact on the many aspects of your health and well-being. Taking probiotics (specific strains of beneficial bacteria) can positively influence these microorganisms and lead to improvements, not only in your digestive and immune health but the health of your whole body.

Is Your Gut Out of Balance?

An imbalance in the gut microbiota is linked to numerous health conditions, both within the gut and throughout the body. You may have experienced symptoms such as bloating, wind, abdominal pain and discomfort; signs of poor immunity (e.g. frequent colds and flus); or been plagued by allergies or skin conditions such as eczema. These may arise due to disturbances to the intricate balance of intestinal bacteria.

Many common lifestyle factors including alcohol consumption, medications (e.g. antibiotics), processed foods and stress can disrupt this delicate balance and lead to an increase in undesirable bacteria or deficiencies in beneficial bacteria. This imbalance has been associated with conditions such as irritable bowel syndrome (IBS), asthma and autoimmune diseases (e.g. rheumatoid arthritis). In these cases, probiotics can help to restore the correct balance of bacteria and ultimately reinstate health. It is more important than ever to support your gastrointestinal microbiota!

How Do Probiotics Work?

Specific probiotic strains help to rebuild the disrupted microbiota and act like policemen within the gut, restoring peace amongst the ‘citizens’ of the microbiota. Probiotics have a regulating effect on both disease-promoting and beneficial bacteria; undesirable bacteria are kept at minimal levels, meanwhile promoting growth of beneficial bacteria. This exciting new news is in contrast to earlier thoughts that probiotics repopulated the gut by directly replacing any bad bugs living there. Instead, probiotics help to restore the numbers and types of beneficial bacteria unique to you; rebuilding a healthy and diverse community of beneficial microbiota, and enabling them to function at their best, so you too can feel your best!

The Correct Strains at the Right Dose

There can be significant variation between probiotic strains. Different strains not only have different actions in your body, but also deliver different health benefits. Additionally, different doses of the same strain can have varying effects in the body. Your Practitioner can tailor your treatment by selecting specific probiotic strains at the right dose to address your individual health concerns. These may include:

  • Bifidobacterium animalis ssp lactis (BB-12®) – This super strain assists in rebuilding the gut microbiota, and helps to rebalance bacteria after a course of antibiotics.
  • Lactobacillus rhamnosus (LGG®) – Commonly referred to as LGG®, this probiotic strain helps to regulate immune function, and in doing so may be useful for the treatment of autoimmune conditions, allergies, and eczema.

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Probiotic Protection

Appropriate probiotic storage is of utmost importance to ensure the bacteria remain live, strong and healthy – essentially in a healthy state to restore your healthy state. In nearly all instances, probiotics must be stored at stable temperatures within the fridge to keep them live and active. The only exception is when they are protected by PROTECTAIR™ technology as this has been shown to minimise moisture levels (moisture ‘activates’ probiotics, which you don’t want to happen until they are in your body!). This technology has been developed to allow certain probiotic strains to remain out of the fridge for a set period of time, while still remaining stable and effective, so you get results.

Practitioner Recommended Probiotics Are Best

It is essential to source your probiotics based on the recommendation of a qualified Natural Health Practitioner. This ensures that the formula contains the correct strains at the right dosage and combination to address your specific health needs. A Practitioner prescribed probiotic will provide high strength, therapeutic doses of bacteria that will be beneficial for managing your health. Restore peace and balance amongst the ‘citizens’ of your marvellous microbiota!

As Always,

Healthiest Regards,

Tegan, Nutrition Nourishment.