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Our Naturopaths Guide to Surviving the Festive Season!

The silly season has arrived!

Here are our Naturopath Brookes top tips for balance these holidays.

1. Turkey, Ham, Turducken, Oh My!

Buying free range, ethical meat and poultry is of paramount importance year round, so why is the Silly season any different? Source your meats and poultry from sustainable farms, where the produce spend their lives outside in nature. Chat with your local butcher about budget and how many mouths to feed!

2. Check the ingredients.

What’s in your store bought stuffing? Ingredients are in order of predominance, where the ingredient used most is written first, followed in descending order by the ingredients used less. Steer clear of emulsifiers, preservatives, refined sugar, processed flours and vegetable oils, or better still, make it yourself!

3. Wine, Water, Wine, Water. Repeat.

Stay hydrated! One big glass of water before bed after a big night can drastically improve hangover symptoms related to dehydration, like headaches, thirst, fatigue and dry mouth.

Iced teas and sparkling water with fruit are hydrating and refreshing in-between alcoholic beverages.

4. Full Belly tips.

Ouch! There is nothing worse than feeling uncomfortable after a large meal. Sipping peppermint tea aids digestion, fennel tea aids cramping and wind pain, dandelion tea aids with fat digestion and don’t forget to pack some digestive bitters (Iberogast by Flordis is my favourite!).

5. Fill up on Fibre.

Eat those vegetables! Fibre normalises bowel motions, helps to control blood sugar levels, feeds the good bacteria in the gut. It also gives your insides a scrub, sweeping through excess hormones, harmful compounds and unhealthy fats before they have the chance to absorb.

6. Support Local.

Support your friends in small business! Small businesses improve the local economy and a family does a happy dance every time you purchase one of their wares.

7. Buy Consciously, and do your research!

Doing your research about business ethos helps you to find companies that align with your values. Fair wages, working conditions and trade are on the top of my priorities when looking for Christmas gifts. I also look for repurposed wares and sustainable materials.

My top gifts to give are crystals, pottery, glassware, linen and books. I also like items that reduce waste, like stainless steel straws and keep cups!

8. Ask for help

Asking for help cooking, cleaning up or washing up shares the load. This increases your enjoyment of the holiday period, and people do like to help!

9. Practice Gratitude for those around you.

It may be the only time each year when you get together with friends and loved ones, or you might see them all the time. Regardless, don’t forget to give thanks for another year spent with the people you love. If Christmas is a challenging time for you, talk with a friend, practice deep breathing, write in a journal or seek support from a professional.

10. Get some shut eye.

A good night’s sleep works wonders! Restrict technology use before bed, ensure you get 7-8 hours sleep each night and sip on some chamomile tea to calm a chattering mind.

For the Month of December 2019, NBIP Naturopath Brooke Crabb is donating 10% of funds from initial and follow up consultations to the Rural Fire Service who are saving our homes, our environment and our animals. If you’d like to learn more about how a Naturopath can support you, email brooke@nbip.com.au or book in for a complimentary discovery call via the website.

Brooke Crabb

Naturopath  | Clinical Nutritionist | Herbalist | Northern Beaches Integrative Practitioners

Follow me on Instagram! @dailyessentialshealth

Pregnancy Acupuncture

Pregnancy Acupuncture with Chloe Player – Mona Vale, Northern Beaches

With a passion for working with pregnant women at all stages of pregnancy I use acupuncture, cupping, moxa and some acupressure to achieve the most comfortable pregnancy possible.

Due to the fact that acupuncture has very few side effects, many pregnant women now seek this alternative to drug therapy for a number of common pregnancy complaints. Studies have shown that acupuncture can help with Prenatal support including relief from morning sickness, pregnancy induced migraine, back pain including symphysis pubis and hip pain, high blood pressure, diabetes, breech, insomnia, anxiety, birth preparation and induction.

Acupuncture is also commonly used to treat headaches, migraines, high blood pressure, sinusitis, fatigue, skin problems, cold and flu, insomnia, stress and anxiety.

Something I have been seeing a lot in clinic lately is breech and full term pregnancies seeking acupuncture to help avoid medical intervention – whilst it’s often successful it’s the readiness of the baby and stage of the pregnancy that determines the outcome. I suggest starting labour preparation acupuncture from 36 weeks and for breech and posterior bubs 34 -36 weeks.

Don’t forget to have acupuncture post bub –

I regularly help ladies with mastitis, poor milk flow, plantar fasciitis, wrist tendonitis, anxiety,  exhaustion and low iron postnatally. It can be hard to make it in for treatments but in our clinic, we make sure babies are most welcome and help you to relax as much as possible.

Whichever stage of pregnancy or trying to conceive you are at I would love to be able to help you have the best experience during your birth or pregnancy possible. Feel free to get in contact today.

Chloe Player

www.nbip.com.au

chloe@nbip.com.au

02 8406 0679

Pregnancy Acupuncture

Pregnancy Acupuncture with Chloe Player – Mona Vale, Northern Beaches

With a passion for working with pregnant women at all stages of pregnancy I use acupuncture, cupping, moxa and some acupressure to achieve the most comfortable pregnancy possible.

Due to the fact that acupuncture has very few side effects, many pregnant women now seek this alternative to drug therapy for a number of common pregnancy complaints. Studies have shown that acupuncture can help with Prenatal support including relief from morning sickness, pregnancy induced migraine, back pain including symphysis pubis and hip pain, high blood pressure, diabetes, breech, insomnia, anxiety, birth preparation and induction.

Acupuncture is also commonly used to treat headaches, migraines, high blood pressure, sinusitis, fatigue, skin problems, cold and flu, insomnia, stress and anxiety.

Something I have been seeing a lot in clinic lately is breech and full term pregnancies seeking acupuncture to help avoid medical intervention – whilst it’s often successful it’s the readiness of the baby and stage of the pregnancy that determines the outcome. I suggest starting labour preparation acupuncture from 36 weeks and for breech and posterior bubs 34 -36 weeks.

Don’t forget to have acupuncture post bub –

I regularly help ladies with mastitis, poor milk flow, plantar fasciitis, wrist tendonitis, anxiety,  exhaustion and low iron postnatally. It can be hard to make it in for treatments but in our clinic, we make sure babies are most welcome and help you to relax as much as possible.

Whichever stage of pregnancy or trying to conceive you are at I would love to be able to help you have the best experience during your birth or pregnancy possible. Feel free to get in contact today.

Chloe Player

www.nbip.com.au

chloe@nbip.com.au

02 8406 0679

Have You Tried Cosmetic Acupuncture Yet?!

Are you curious about Cosmetic Acupuncture but want to know more about what it entails? Andrea shares the 5 stages of her bespoke AcuRevive Facial.

Step 1: Facial Gua Sha

An ancient Chinese practice for increasing energy flow and blood circulation. Using a jade or rose quartz tool, Gua Sha relaxes tension in facial muscles which can cause lines, tones skin and promotes increased skin elasticity by bringing new blood to the surface and aiding in lymphatic drainage.

It’s extremely relaxing especially over our jaw lines which are more often then not clenched daily through the working week!

Step 2: Needles

Well this step is obvious, it is an acupuncture facial after all! Inserting the acupuncture needles stimulates the skin cells to turn over; triggers the production of collagen and elastin while relaxing the connective tissue between the skin and muscles. The needles are inserted in specific locations to help the facial muscles that are tight to relax. Acupuncture also activates the muscles that have weakened, causing the face to sag and droop.

You really don’t feel them.

Step 3: Let there be LED Light

LED Light Therapy improves cellular health by accelerating the repair and replenishment of compromised tissue cells. It increases collagen and elastin production, reduces the look of fine lines and wrinkles, improves the skins firmness diminishes acne bacteria, clears existing breakouts ,and restores the skin healthy appearance.

And it was created by NASA!

Step 4: Micro-current Face mask

This is the step where you look like a real alien. A hydrogel mask is applied to the face which is then hooked up to a micro-current machine. Micro current is a subsensory vibration that works with the body’s own electrical energy system. These currents trigger the body’s production of amino acids and adenosine triphosphate (ATP). It is used to lift, restore, and reeducate facial muscles.

Step 5: Facial Cupping

Beautiful snail mucin is applied to the skin (vegan options available too!) and Chinese facial cups slide on your face in specific directions helping to increase blood flow, promoting healthy nutrients and oxygenation to the skin which benefits your skin and fights the signs of ageing.

All sounds delicious right?

Well Christmas is fast approaching so if you’re wanting your Christmas glow you better act fast. Also for the Summer brides-to-be get in touch with Andrea to design a package for the ultimate youthful dewy glow for your big day.

Andrea is seeing clients in Warriewood on Mondays , Thursdays and Saturdays and now also available in the city centre (Dymocks building on George street) on Fridays.

Email: hello@healingwithacupuncture.com.au for more information or visit

http://www.healingwithacupuncture.com.au or http://www.nbip.com.au to make an appointment

BioenergetiX WellNeS System 

I provide services in the emerging field of bioenergetics. This means assessing and correcting the body’s energy and communication systems. Doing this improves the body’s own ability to heal and stay healthy.

NES Health is the leader in bioenergetics: which is the study, detection, and correction of energy in living systems. Decades of research by NES scientists allowed them to map out the energy and communication systems of the body. Collectively, these systems are called the humanbody-field, which acts as a control system for the body’s physical activity.  When this field is underpowered or distorted, it’s unable to run the body in an optimal way and the body’s cells and systems begin to fail. Symptoms may begin with simply feeling tired, but they can continue into just about any known health problem. When we improve the function of the body-field, and we combine this with good nutrition and lifestyle choices, the body’s incredible healing system can take over and begin restoring the body to optimal health.

The NES Health system involves just three steps:

  1. Scan 

The first phase of the appointment involves assessing the Body-Field using the NES scanning technology to provide you with a holistic wellness report in just seconds.  While this isn’t a medical assessment, the scan’s bioenergetic matching process often shows a strong correlation to known health concerns. But more importantly, this approach looks for the underlying problem so we can address health concerns from their roots with their bioenergetic solutions.  

Remote scans are also an option for those clients who live remotely or would prefer a home consult.  Scan results will be sent to me and I will provide my coaching by phone or internet.  Internet access, a computer and your own personal NES Scanner are the only prerequisites to you enjoying regular upgrades to your overall health.  

  1. miHealth Device 

If we work together in person, my service includes the use of the exciting NES miHealth device. This unique device uses PEMF technology with NES Health’s proprietary field correction signals. We can also work “on body” with smart bioelectric stimulation that uses real-time biofeedback to give your body exactly what it needs. This can create fast results. We also use it to clear away energy blocks and begin to rejuvenate your energy field before you even leave the office.  Many sportsmen and women enjoy the benefits of the miHealth to improve recovery time after training and relieve soreness and stiffness.  

  1. Infoceuticals 

Finally, I provide you with liquid remedies called Infoceuticals. These help to optimize the body-field’s energy levels and information flow so that proper communication takes place. A healthy body is all about energy and communication.  

These remedies have helped thousands of people around the world, and can be taken directly or simply by adding the drops to water.   

For a comprehensive treatment of just 3 sessions clients can see a vast improvement in their health and overall wellbeing.  Some of the benefits of using the BioenergetiX WellNES System include relief of soreness and stiffness, support of circulation by opening and dilating arteries and capillaries which reduces swelling.  Enhancement of protein synthesis and deep penetration to relieve sore muscles.  Increase of cellular oxygen absorption – some studies have shown O2 partial pressure to be increased by 200%.  And more importantly it is very relaxing!

Chinese Medicine and Stress

I’m naturally a nervous person, so believe me when I say I’ve tried every trick in the book to calm down when stress gets the better of me. 

So for me when i was anxious and wasn’t sleeping well – something like Chinese medicine for stress relief,  may have been a better fit than the pills I was prescribed.

The concept behind traditional Chinese medicine (TCM) is, essentially, that your body already has the tools it needs to heal itself from the inside out. To better understand this, think about what your body’s like when you’re sick: Your muscles feel achy, your head is congested, and you feel crummy both on the inside and on the outside, right? Well, according to Chinese medicine, it works both ways: Stress and anxiety can affect your physical health, and in order to guarantee that that doesn’t happen, there are little, everyday behaviours you can adopt.

1. MAKE SMALL ADJUSTMENTS TO YOUR EATING HABITS

I am a living, breathing example of how anxiety can affect your gut health and spiral into a  physical and psychological mess. When I’m stressed, my stomach starts to bother me with cramps and constipation – others will lean more towards looser stools.  Now, eating more of the good stuff (fruits, veggies, etc.) and less of the bad stuff isn’t exactly an automatic quick-fix – however things like mushrooms — which are known to have adaptogenic elements, meaning they can help reduce stress — dark leafy greens for their vitamin B, and whole grains should be added to your meals to “help rebalance [the nervous system].”

Also think about eating at regular times – especially your breakfast – as well as eating slowly and uncomplicated foods.

2. BREAK SOME EGGS (LITERALLY) OR DO SOME BOXING

Finding a physical outlet is an epic way to let out some stress this all comes back to your liver, as Anger / stress are the main emotions related to the Liver, When you’re feeling particularly stressed out or irritable, the worst thing you can do is hold all of that in. Therefore, it’s in your best interest to find ways to let the stress of even the most minor annoyances out of your system.

The Liver being stagnant can be responsible for physical muscle pain, period pain, headaches, digestive upset and twitches. 

3. MEDITATION

It can be daunting at first to sit down and bask in the quiet (or loudness) of your own thoughts, but given the purported benefits of meditation, it’s got its merit. And if the idea of sitting makes you restless, there are other forms of meditation out there for you to try, such as journaling or listening to a guided practice. Me personally? I gave my mediation wheels and take it with me on a walk. That’s when i empty my head the best. 

4. WALK AROUND BAREFOOT

Going sock-less at the office might sound a little gross, but traditional Chinese medicine says barefoot is the way to be. The idea behind this concept — which is called “earthing,” I regularly recommend my patient to get in nature , showed off and back to the sun – think of your back like a solar panel for your organs and it needs to be charged, 

The addition of being barefoot during this process seems to really augment the benefits for anxiety. I direct them to visualise the anxious feelings being absorbed by the earth and dissipating from their bodies. I wouldn’t suggest ditching your entire collection of Adidas sneakers, but try going barefoot occasionally. 

5. GET YOUR BODY MOVING WITH QIGONG

Qigong is a full-body experience that combines meditation with tai chi movements. According to the wellness website Energy Arts, this exercise is meant to be gentle, and it requires you to repeat a sequence of movements over and over again, “building awareness of how the body moves through space.

In traditional Chinese Medicine, the belief is that most of your physical ailments are a result of mental stress and instability, and when you nurse the latter, you’re better able to heal the former. Qigong is physical in practice, but the focus is on mental clarity, in order to produce that calming domino effect.

6. RELEASE MUSCLE TENSION WITH ACUPUNCTURE

When you’re stressed, do you tend to feel a kink in your neck, or sore in your back? A stress doesn’t just make you feel tense; it makes you physically tense, too, so it makes sense why acupuncture is a popular traditional Chinese remedy for stress.

Stress and anxiety would have to be one of the top things i treat in clinic. 

Foods That Give You Energy In The Morning, So You’re Set Up For Success

I am suggesting  that you pay attention to your food choices, how your first meal affects how you feel for the entire day, and to make adjustments accordingly. Oats, Eggs, Salmon, honey and greens are some of my favourite staples. –  We all know I am a big fan of soup for breakfast.

Most of the foods that aid the circulation and dispersion of stagnant qi caused by stress are spices or foods with a pungent flavour. The pungent flavour helps to move qi upwards and outwards, preventing it from stagnating. However, it is important to avoid foods which are very hot and spicy as these can contribute to the formation of internal heat.

Some of the best examples of foods that prevent qi stagnation are:

•Caraway

•Cardamom

•Cayenne

•Cloves

•Garlic

•Peppermint

•Turmeric

•Carrots

•Fennel

•Radish

•Watercress

•Peaches

•Plums

There is not one of our practitioners in clinic that can’t help you with your stress – give us a call today and see who is right for you. 02 8406 0679

The MUST HAVE facial of 2019

Ok so we have posted about Cosmetic Acupuncture here before, also known as Facial Rejuvenation. If you haven’t read our blogs on it already (tut-tut) click here 

Our facial specialist Andrea has listened to all your moans and groans about wanting the best of both worlds. You want to dabble in invasive cosmetic procedures elsewhere (again tut-tut) and also want cosmetic Acupuncture. You want facial acupuncture and not the body points. You are already loyal to an Acupuncturist but they don’t do cosmetic so you just want the beauty side of things from someone who does.

Well, as we said, she’s heard and she’s listened and she’s just gone and learnt from THE BEST in the business, the renowned Acupuncturist and skin guru based in New York, Dr. Travall Croom, who’s clientele include Victoria Secrets models, Sports Illustrated models, musicians, actors, celebrity chefs.

With three different facial Acupuncture qualifications under her belt, Andrea has combined all the methods she has learnt from the masters in their field of study and has come up with what we feel is one of the best natural facial treatments available and is suited to almost everyone.

What can you expect from one of her facials? Well lets not beat around the bush here, she is after all an Acupuncturist, so there will be needles, lots and lots of needles! There will be Gua Sha, Facial Cupping, Serums, Oils, and her new toy the Celluma Light Therapy. Not only does the Celluma look futuristic and great on instagram, it is incredible, proven technology that works by omitting low level light therapy to help generate collagen and elastin back into your skin.

Here’s the science…..

The Celluma works to boost collagen production and to understand how, let’s quickly run through two biology basics: the Krebs Cycle and Adenosine Triphosphate (ATP).

  • The Krebs cycle is what generates cellular energy inside your body. Light activation boosts the body’s natural Krebs Cycle which in turn assists in creating more ATP.
  • ATP is the energy currency of all the cells in your body. When your body has sufficient ATP levels, then it has more energy to spend on restorative processes such as collagen and elastin production – these are the things your body uses to heal itself.

In summary:

Light Therapy = Enhanced Krebs (energy) Cycle = Greater ATP Availability = More Collagen

When all of those good metabolic events are happening, then it results in greater outcomes beyond just collagen production. We see a cascade of benefits such as:

  • Cell generation to replace old cells (mitosis)
  • Reduction and prevention of cell death (apoptosis)
  • Neurogenesis (new neurons)
  • Development of new capillaries (angiogenesis)
  • Increased blood flow
  • Enhanced Nitric Oxide production

With all those great things working together, your body is optimized to heal itself. Patients who use Celluma LLLT products begin seeing:

  • Skin rejuvenation and the reduction of wrinkles and fine lines.
  • Accelerated healing of chronic wounds.
  • General pain reduction including muscle, joint and arthritic pains.

Have we pricked your interest? Word has spread and she’s booking up fast.

Depending on your skin’s quality Andrea recommends between 10 -12 treatments. The frequency of these treatments are also dependent on your skin and Andrea will chat to you about this during your initial consultation.

Packages are available so please enquire by emailing andreasacupuncture@gmail.com or call the clinic at 02-84060679

Optimising your Recovery

There is more than just exercise that is associated with recovery. A hard day warrants a long rest. A special occasion of celebration, with party food and alcohol, is sensibly followed with plenty of water, and hopefully a sleep in to allow extra hours for the mind to replenish and the detoxifying organs to neutralise the alcohol… There is ebb and flow with a myriad of things of nature, and in our social and professional lives. Recovery is even geared into our psyche, hence why we place head to pillows collectively and repair for 7-10 hours.

For now, in the context of muscle recovery after stress such as exercise, recovery models which aid the healing process and get us back to being optimal – are the big 4! 

Number 1. Cold Water Immersion. CWE has been given much awareness from people such as Paul Chek, Stig Severinsen, Wim Hof and our very own, Australian Nam Baldwin. I have experienced the teachings of Paul and Stig, and soon I’ll learn from Nam. Wim’s teachings has a stronger correlation to cold and ice exposure, yet all gentleman demonstrate breathing techniques and breath holds, which still are administered in many situations, to buffer or regulate and match the body to the environment.

If you choose to expose yourself to this contrast therapy, start easy! Try a temperature regulated shower and wet the limbs first, then the the torso which is a graduation. A client of mine once completely doused herself in a cold shower and it was lucky she did not faint! I

remarked that the cold will constrict blood vessels, whereas heat or warmth will dilate. What happened for her, was that the blood left her periphery and headed straight for the organs and gut. I will share more on contrast therapies / exposure on the next blog.

Understanding the effects of treatments such as cold water immersion and active recovery on inflammation within skeletal muscle after exercise is important. Cold water immersion is a

widespread practice among various sports, and a growing body of evidence suggests that this strategy may affect muscle recovery from strenuous exercise. Repair of skeletal muscle tissue following injury is complex.

That brings us to Number 2. Massage! In 2018, Frontiers in Physiology, a leading research organisation in the field published a meta-analysis study* (multiple studies addressing the same subject / question) was performed evaluating the impact of recovery techniques on delayed onset muscle soreness (DOMS), perceived fatigue, muscle damage, and inflammatory markers after physical exercise. We have all felt this right! I also check in with new clients after their initial session, as this can be the same for Remedial Therapy. The muscle fibres ‘micro-tear’ which is a by-product rather than an intention from my perspective when I treat, allow for blood, oxygen and water to nourish these once hypoxic or adhered tissue, thus generating a healing response and building the muscles back more resilient. The study found – Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy

induced a small to large decrease (−2.26 < g < −0.40) in the magnitude of DOMS, while there was no change for the other methods. Massage was found to be the most powerful

technique for recovering from DOMS and fatigue. In terms of muscle damage and inflammatory markers, we observed an overall moderate decrease in creatine kinase [SMD (95% CI) = −0.37

(−0.58 to −0.16), I2 = 40.15%] and overall small decreases in interleukin-6 [SMD (95% CI) = −0.36 (−0.60 to −0.12), I2 = 0%] and C-reactive protein [SMD (95% CI) = −0.38 (−0.59 to−0.14), I2 =

39%]. All molecules and active properties that constitute muscle growth and repair.

In summary – the most powerful techniques for reducing inflammation were massage and cold exposure. I have many clients that book, immediately after an event, at the conclusion of a training cycle, whether weekly or biweekly, or on a Monday post weekend shenanigans, or and ultimately conducive in nature, as a resilience method to prepare their bodies or life! Optimal Balance and Optimal Recovery are now modern day needs. Wellness is the precursor to Fitness, and this can be evident when our bodies are dictated by time constraints or an unawareness of what is needed for our health. Please seek a Remedial Therapist or allied practitioner and learn or share your

personal insights. Numbers 3 and 4 next blog!

Not Sleeping? Here’s what our Naturopath has to say.

Sleep disturbance and insomnia are becoming more prevalent in our society and we are seeing an increasing number of patients in clinic suffering from sleep disorders. During the sleep phase, the body is subject to significant restorative activity which nurtures the nervous system, the cardiovascular system, the digestive system and the respiratory system.

If individuals are not getting enough sleep or if they are not entering all the different phases of sleep including the different stages of REM (rapid eye movement) and NREM (non-rapid eye movement), they will not be getting the therapeutic benefits that restorative sleep brings to those body systems.

Sleep disorders may relate to one of the following conditions:

•Sleep onset insomnia (difficulty falling asleep at night)

•Sleep maintenance insomnia (waking during the night or continuous awakening early in the morning)

•Non-restorative sleep (adequate quantity of sleep but poor quality of sleep)

Ongoing sleep disturbance can impact our lives in many ways:-

•Stress, irritability and nervous tension / anxiety

•Poor memory and impaired cognitive function

•Low mood and depression

•Gut dysbiosis

•Immune dysfunction

•Weight gain or loss

•Hormonal imbalance

•Headaches and migraine

•Fatigue

•Muscular aches and pains

Chronic sleep disorders can be caused by numerous factors so it is important to find out what is causing the sleep disturbance and treat the condition with a holistic approach.

Insomnia can present as a symptom of an underlying issue that won’t resolve until the underlying issue is addressed. In the interim though, here are some tips to help you sleep a little easier and a little more soundly:

1) Keep a regular sleep pattern – go to bed at the same time each night and wake around

the same time each morning. This can be difficult for some whose routine involves shift work or new parents but keeping a regular pattern can help with sleep issues. Napping can also cause sleep disturbance so unless you can no longer keep your eyes open, try skipping that afternoon nap.

2) Avoid screen time for at least 30-60 minutes prior to bed time. All screens including phones, laptops, iPads, television and other electronic devices are stimulating to the brain and can switch our brain over from winding down to gearing up.

3) Ensure you are getting enough protein and essential fatty acids in your diet as these nutrients promote restful sleep by regulating hormones such as serotonin and melatonin and support the nervous system.

4) Avoid stimulating food and drinks including caffeine, alcohol and sugar. These stimulants are known to wreak havoc with sleep and reduce the quality of sleep. Recreational drugs can also cause disturbance to the natural sleep pattern and reduce the quality of sleep.

5) Drink calming, sedating herbal teas in the evening such as chamomile, passionflower, lemon balm or lavender. These teas contain sedative properties that help induce sleep and improve the quality of sleep.

6) Regular exercise has been shown to reduce the occurrence of insomnia and promote restorative sleep. It is important, however, not to exercise too close to bed time as this can be stimulating to the body and impair the sleep onset stage.

7) Winding down before bed time by having a warm bath, turning down the lights and turning off electronic devices or doing some relaxation exercises or meditation can help to calm the nervous system, relax the body and induce sound sleep.

8) Ensure your bed and bedroom are set at a suitable temperature. Overheating or being too cool during the night will cause disruption to sleep. Try to find and maintain a comfortable temperature to facilitate restful sleep.

If you are experiencing sleep disturbance and would like to resolve the problem, consider natural medicine which takes a holistic approach to treatment and may include herbal medicine formulas, nutritional medicine and/or supplementation and dietary recommendations, lifestyle modifications and other natural therapies. Belle is a Naturopath at Northern Beaches Integrative Practitioners and can help you to sleep soundly again.

To book a consultation with Belle please phone 8406 0679 or book online at http://www.nbip.com.au

Pyroluria… What is it? And could it be affecting you or your child’s mental health ?

Pyrrole Disorder may also be referred to as pyroluria, kryptopyroluria (KPU), kryptopyrrole, mauve disorder or more precisely hemopyrrollactamuria (HPU). It is a chemical imbalance that impacts haemoglobin synthesis and metabolism within the body. This imbalance can be genetic but can also be a result of environmental emotional stress. Haemoglobin within our red blood cells is responsible for carrying oxygen around the body. As with all cells and reactions within the body there are waste or by-products. Sufferers of

Pyroluria overproduce the by-product associated with haemoglobin synthesis, which is called hydroxyhaemopyrrolin-2-one (HPL), also known as pyrroles. How do I know if I have it? The effects of Pyroluria are many and varied based on how mild, moderate or severe the imbalance is. 

Some of the symptoms include: Poor stress control, Nervousness, anxiety, mood disorders, severe inner tension, depression, Poor short-term memory, fatigue, headaches, migraines, dizziness, Joint pain, bruising, White spots on fingernail (zinc deficiency), Hypoglycaemia, cold hands and feet, Allergies, loss of appetite, bowel dysfunction, morning nausea, abdominal pain. 

Many of the above symptoms are common but not everyone who has pyrroles will present with all of these symptoms. They may only have one or two. So, what are the causes? Pyrrole disorder is caused by excess Hydroxyhemopyrrolin-2-one (HPL) that binds to the nutrients zinc, and vitamin B6 and inhibits their action within the body. This renders them unavailable for their many important physiological functions, such as co factors for enzymes in metabolism.

These essential nutrients, when bound to HPL are removed from the bloodstream and are excreted through the urine as pyrroles HPL is a biomarker for oxidative stress and is neurotoxic. Stress of any kind increases the production of pyrroles, which in turn decreases zinc and B6. The main biochemical features are the severe deficiencies of zinc and vitamin B6. A deficiency in zinc will also create an imbalance with copper and many of the symptoms are actually associated with this zinc to copper imbalance.

Zinc and B6 have so many essential roles within the body, zinc is particularly important in immune function, healing, digestion, growth, insulin sensitivity and control of blood sugars.

Both Zinc and B6 are required for the production of neurotransmitters such as serotonin, melatonin, GABA and acetyl choline. Both zinc and B6 are also involved in the production of steroid hormones such as cortisol, fat metabolism and weight control. So, with all of that said they are very important nutrients!

You think you might have it? How do we diagnose it? Pyroluria is verified by a urine test which will detect the KPU in the urine: This test is ordered through a private lab so you’ll need to speak to a health practitioner. The test can however, be performed at a pathology lab as Pyrroles in the urine are heat and light sensitive. The sample needs to be quickly wrapped in foil and frozen to safeguard the results and ensure accurate analysis. Ok. You’ve come in for your consultation, had your test and proved positive for pyroluria.

How do we treat it? Treatment is based on re-establishing optimum levels of zinc and B6. It is essential that the replacement therapy provides the nutrients in forms that will be absorbed efficiently. Making dietary adjustments can be beneficial although supplementation will most likely be necessary. The active form of vitamin B6, known as Pyridoxyl-5-phosphate is considered most effective. Zinc picolinate is the optimal form of zinc as it has the highest bioavailability, it can also be helpful to avoid food sources and supplements containing copper.

In addition, stress management will be helpful and important, including regular exercise, practicing mindfulness and getting enough sleep are just a few ways to reduce stress on the body. People with mild to moderate cases will usually have a quits a quick response to treatment, as long as nothing else is contributing to the symptoms. Those with more severe conditions could take several weeks before progress is seen and 3-12 months for complete improvement.

If you or your child are experiencing the for mentioned symptoms and want to get to the bottom of it send an email to our Nutritionist Bronwen on bronwen@nbip.com.au