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All posts by James

15Apr

What does your Poo say about you?

What does your poo say about you?
Is it talking about you behind your back?
Yes it is, loud and clearly!

What your bowel movements do show is how efficiently or inefficiently your digestive system is working, as your bowels are the end result of your digestive system. The texture, colour, smell, does it sink of float, does it get stuck to the side of the toilet or something else?  Any deviation away form a comfortable formed movement shows that something is wrong and your body it is not working correctly. You can continue to ignore it yet the longer you leave it, the more exaggerated the symptoms will become. Your finger nails may become soft, brittle, they peel or have spots and lines on them. The list of symptoms from your bowels and digestive system not working correctly are to many to list.  If your bowels are not functioning correctly then your ability to absorb the nutrients from the food you are eating is compromised.

 

The good news is they can be corrected with some herbal supplements and nutritional changes allowing you to start feeling comfortable and healthy once again. For long standing issues it will take more than one treatment to correct naturally. So have a look at the picture and have a laugh and feel free to share. If you recognise something is not right and you would like to do something to correct it then give me a call and I will teach you what can be done to improve your health and quality of life. One movement at a time.

07Mar

Digestive system health

Long standing digestive conditions such as irritable bowel syndrome (IBS) and functional dyspepsia (FD) bloating, gas and wind, are collectively known as functional gastrointestinal disease (FGID). It has been known that psychological conditions such as anxiety, and depression have caused these conditions via the stimulation of the vagus nerve. The neurological stimulation of this nerve changes the chemistry in the digestive system. The psychological symptoms appear first and then create the gut issues as a consequence over time.

 

Researchers last year tested this theory in a random population in Australia. They discovered that one third of the individuals with anxiety and depression at baseline developed a FGID after one year. Interestingly one third of the people with pre-existing FGID, yet without a mood disorder had developed anxiety or depression. The authors concluded “While brain-gut pathways are bidirectional, a major subset begin with gut symptoms first and only then psychological distress develops, implicating primary gut mechanisms as drivers of the gut and extra-intestinal features in many cases.

 

So what does this mean? Well when we are stressed we send a signal via the vagus nerve into our digestive system and this them changes the chemistry in the digestive system. Changing it from an ideal environment into a less ideal environment. This will ofter express itself as inflammation, bloating, gas, wind and discomfort. This will effect the amount of nutrition that is absorbed from the food that we eat. Digestion takes 50% of your blood and takes between 20 to 40 hours from when we consume it to when it’s evacuation at the other end. The less efficiently our digestive system is working the more our blood is stuck around the digestive system. This leads to feeling tired, full and low energy after eating. Over 70% of the bodies serotonin (happy chemical) is found in the gut. It is then drawn up into the brain to allow us to feel happy. If the digestive system is not working efficiently, i.e bloating, gas, wind, inflammation and uncomfortable then the level of serotonin being drawn up into our brains is limited. This will effect our mood, energy levels and sleep pattens and along with digestive issues.

 

Two years ago science showed that once inflammatory markers are up in the gut then they are also up in the brain. This inhibits the ability for the serotonin to work effectively, changing our moods. The serotonin works like a lock and key system allowing us to feel good, yet once inflammation is present the key maybe floating around in the brain but it cant get into the lock. So it is rendered ineffective in enhancing our moods, this is the case when people that take anti depressants but don’t get the relief desired. About 30-40% get great results but the rest less so. It was shown that by reducing the inflammation in the gut this then reduced the inflammation in the brain, enhancing the effectiveness of the medication. This has lead to further studies that are currently under way to understand this process further.

 

In my 17 years of clinical practice I have never known of a client who suffers from anxiety and or depression for medium to long term that does not have gut issues, and visa versa over the long term. As the study shows above that if you have gut issues and they are not resolved within one year then it will effect your mind and mood, potentially creating anxiety and or depression for a large group of the population.

 

Naturopathic medicine teaches us the gut is the centre of the world for our health. Once you have a healthy gut the rest of the health in the body and mind will follow naturally. As science is continually discovering the link between the gut and the mind and visa versa our Naturopathic teachings ring louder. Just last month the Researchers at Deakin University have found the diet can help those suffering from severe depression.

 

They put dozens of patients with major depressive disorders on a Mediterranean-style diet rich in whole grains, legumes, fresh fruit and vegetables, olive oil and nuts. After 12 weeks of healthy eating, researchers said one third of the participants reported a significant improvement in their mood and symptoms. The results of the study were recently published in the international journal BMC Medicine. Professor Felice Jacka, director of Deakin University’s Food and Mood Centre, said the Mediterranean diet had been credited with improving cardiovascular health, reducing the risk of diabetes and increasing longevity.

 

“We already know that diet has a very potent impact on the biological aspects of our body that affect depression risks,” she said. “The immune system, brain plasticity, and gut microbiota seem to be central not just to our physical health, but also our mental health. “And diet, of course, is the main factor that affects the gut microbiota.”

Professor Jacka randomly selected 31 participants to embrace the Mediterranean diet and reduce their intake of sweets, refined cereals, fried food and sugary drinks. One of the participants who changed her diet, Sarah Keeble, described the program as life changing. “I felt clearer in my mind. I felt balanced. I felt happier. I actually had a lot more energy. I felt I could really kick this in the butt,” she said.

 

By reducing sweets, refined cereals, fried foods along with sugary drinks and replacing it with a healthy clean diet this was enough to change peoples quality of life both physically and mentally. Our Naturopathic for fathers would be very happy that science is catching up and now validating what they have known all along. Heal the gut and heal the mind as you are what you eat.

 

Let food be thy medicine and medicine be thy food. — Hippocrates, father of medicine, 431 B.C.

18Feb

Eat nuts to lose weight

Almond’s Healthy Fats May Help You Lose Weight

A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet.

 

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.

The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.

Study authors concluded, “Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.”

Practical Tip: Don’t let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

 

These two studies prove that incorporating nuts into your daily lifestyle will not only protect your heart but also lower your waistline. So sprinkle a handful of nuts over your morning cereal, lunchtime meal, or with dinner. Or just enjoy a handful of lightly roasted nuts as a healthy snack and all of the health benefits that provide.

06Feb

Is it time to love your Liver, cleanse and feel fantastic?

liver

Is it time to give your Liver some Love?

The Liver is part of the gastrointestinal system and is located in the upper abdomen to the right. The Liver carries out over 500 different functions many of these functions are necessary for our survival, including the processes of metabolism, digestion, cleansing of the blood to remove toxins. It is continually working to keep us healthy, it regulates most chemical levels in the blood. All of the blood that leaves the intestines passes through the portal vein and is then processed by the Liver. The Liver then breaks down the nutrients allowing the body to use what has been ingested and discarding what it doesn’t need or want.
Some of the well known functions of the Liver are:

Detoxification

The cells of the Liver contain thousands of enzymes that the body uses for chemical reactions in metabolism. People consume toxins from foods, drugs and water every day. A healthy Liver is capable of transforming these potentially harmful substances, into harmless products that are eliminated in the bile or via the Kidneys then passed our via the bowels or the urine. Protecting us from these toxic substances is essential for our survival.

Nutrient Processing

Nutrients consumed in the diet travel from the stomach to the intestine and then to the Liver where they are processed into substances that the body’s tissues can use. The Liver synthesises, stores and releases nutrients into the blood based on the body’s needs at that point in time. Excess nutrients will be stored or discarded.

Cholesterol Production

Each day, the Liver makes about 1,000 milligrams of cholesterol, which is used for production of hormones, Vitamin D and bile.

Protein Synthesis

The Liver makes certain proteins necessary for blood clotting and for transporting nutrients such as iron. Many blood proteins are also needed for water balance in the body. The Liver produces proteins involved in the functioning of the immune system helping to protect us and keep us strong.

Bile Production

The Liver produces bile, which is stored in the gall bladder. Bile aids in the absorption and digestion of fats and assists with elimination of toxins from the body.

Storage

Many nutrients are stored in the Liver, including certain fats, Vitamin B12, iron, copper and the fat-soluble vitamins A, D and K. The Liver also stores glycogen, the stored form of glucose that is stored energy as fat adipose tissue.

Blood Sugar Regulation

The body must maintain blood glucose within a particular range. When blood glucose falls too far, the Liver can convert stored glycogen back to glucose, or it can make glucose from amino acids to raise blood glucose to a normal level. Providing us with a healthy balance at all times.

Your Liver is working 24/7 every day of your life, to the best of it’s ability. It is working right now, in fact there is never a time when the Liver is not working. Every toxin that goes into the body is transported to and processed in the Liver to be then removed, protecting the body as best it can continuously. When your diet and or lifestyle is less than idea, if you regularly drink alcohol then over time this will take it’s toll on the Liver and the your health. Reducing the Liver’s ability to perform the over 500 different functions every day, will slowly erode your quality of life. This can express itself in many different ways, from feeling tired, bloated, gas, not digesting food well, compromising on your ability to absorb the required nutrients from the food you eat. Leaving you undernourished despite eating a healthy diet. The skin begins getting blemishes and different colour markings, rashes and itchy skin, the whites of the eyes not shinny white any more, or even yellow eyes and fingers. Not thinking as clearly as you used to and your memory not as sharp as it once was, just not feeling calm and relaxed. Your sleep will not be as deep and not waking up feeling refreshed and full of energy. Your bowels and urine can show changes in colour and smell. You know your body is not functioning 100%, when you don’t feel alive and full of energy.

When was the last time you did a Liver detox? If it was more than 12 months then it is in your best interests to look after this vital organ and indeed your health, today and help future proof your quality of life. Can you think of anything more important to your health than a good flush of the Liver to protect your health? Think of this as your insurance policy that will allow the over 500 different functions to be working at the best of their ability to safeguard your health and your quality of life. Improving digestion and feeling alive again, feeling calm and clean and full of energy. Most people that do a Liver detox will loose 3-4 kgs without trying, as all these functions start functioning the way they are designed again it just happens naturally and automatically. As oestrogen and progesterone are cleared through the liver this will help clear away any excess hormones in the Liver and blood.

A Liver detox takes either two or four weeks, it’s your choice. You will need to make some nutritional changes over that time and you will also need to take a powdered herbal supplement that tastes fine or liquid herbs your choice. If you would like to do one great thing for your Liver, to improve the state of your health and your mind then a Liver cleanse is for you. This is the opportunity to flush the body clean and start 2017 clean, calm, empowered and full of energy.

Your health is your greatest Wealth. James Maloney N.D

14Oct

How to choose your quality of life

How to choose your quality of life

 

The human body is made up of a series of bones that form our skeleton. Providing protection to the brain and organs, attachment points for muscles, ligaments, tendons and soft tissue, allowing us to move at will and function as we move. The body is made up of different organs and systems that work in harmony with each other allowing us to function efficiently and with ease. As our body moves the way it is designed and we provide it with the nutritional requirements it needs we live in comfort and with a quality of life. We enjoy being supple, agile, nimble feeling comfortable and full of energy providing freedom of movement and a quality of life.

 

When we injure ourselves and don’t attend to it we start compensating for the way we move and function. If not corrected this compensation then becomes part of our new adjusted normal way of life. This then affects our freedom of movement allowing discomfort to set in and restricts the body’s ability to function and to move as it is designed. Freedom lost.

 

If the nutrition that is placed into the body is consistently undernourishing one part of the body then this part can not function as designed. This will go on to affect other organs and systems that rely on this function for their ability to work efficiently. This happens over time and then becomes the new normal, by the time most people age they don’t feel or move as they where designed to. The longer it is left unchecked the more freedom is lost.

 

The Australian Bureau of Statistics shows that 90% of all Australians will die prematurely form a chronic illness that was preventable. This chronic illness removed there quality of life over years or decades, this was excepted as normal. Freedom lost.

 

When injuries or illnesses happen you seek professional advice to learn what can be done to remove this restriction and allow you to enjoy freedom of movement and have a quality of life once again. Our injuries and illnesses show us how we have used our bodies incorrectly and can teach us how to become strong once again. This knowledge is empowering, allowing our freedom to return.

 

On a nutritional level our deficiencies teach us what is required to ensure we can reach our potential. Giving the body nutritionally what it requires allows us to enhance our quality of life. Safeguarding and protecting ourselves from any deficiencies/illnesses improving our quality of life and up hold our freedom.

 

This is displayed in your energy levels, your ability to move and function with ease. Can you relax at will, go to sleep at will, focus, concentrate and remember as required. How is your blood sugar, digestion and bowels? Are you pain and discomfort free? Every organ and system is part of the whole organism that is responsible for your quality of life. How you look after it will determine your quality of life or not. Freedom gained or lost.

 

Most people take far greater care of their car than they do their body. You only have one body. What if you treated your body like the vehicle that you are traveling in on this planet. You took it for regular check up every six months or sooner if under high stress physical or mentally, (extra km travels in a short period of time). As you know if you regally get your vehicle checked it will save you money in the long run and runs much more efficiently. Prevention is better than cure, freedom gained.

 

Seek professional advise, to create your future quality of life. Ensuring your body is functioning as designed and protecting your freedom. Protecting your most valuable asset, YOU and YOUR quality of life. Freedom gained.

 

What if once a year you did a Liver detox? Cleaned out your digestion and bowels? Worked on your Pancreas ect. Took herbs and made simple nutritional changes as your insurance policy to an enhance quality of life and have a greater life expectancy. Would this be a good investment?

 

When your body is not functioning with ease and comfort seek professional advice, to ensure your freedom is returned. Your future quality of life depends on the quality of care YOU choose.

 

Your health is your greatest wealth.

James Maloney N.D

14Sep

Adrenal Exhaustion

Adrenal Exhaustion

In 1935 it was first discovered that regardless of the type of stress the physical response was the same. The Adrenal glands are stimulated and can be over worked in a relatively short period of time. This came to be known as GAS (general adaptation syndrome), how the body deals with stress on a physical level.

This leads to hormone changes that cause an increase in the sympathetic nervous system activity creating the “flight or fight” response. Releasing the hormone noradrenalin that is then converted to adrenalin that is then turned into cortisol.

This is part of a healthy response to help us deal with life’s challenges.

Things changes once we are exposed to continual stress over a number of days to weeks and beyond. This is when the nervous system can get stuck in sympathetic dominance. The nervous system is unable to relax and the body is continually stimulated until it becomes rundown leaving the person to feel fatigued, reduced concentration and memory fog, feelings of anxiety, digestive upsets, reducing the enzymes released from the digestive system effecting the body’s ability to absorb the nutrients from the food they are eating, the list goes on. As a result of this stress response the Sodium and Potassium levels that control the flow of water in the body are affected, contributing to high blood pressure and an increase in fluid retention.

Perhaps the most obvious sign is how your sleep is affected. Cortisol is a hormone like substance the peaks in the morning waking you up, then the levels reduce from that point onwards. Once the body has been exposed to stress for a period of time instead of the cortisol levels waking you up in the morning they stop you from going to sleep and or will wake you up between 1am to 4am, the longer you are awake shows where your cortisol levels are at.

This in turn affects the body’s ability to process stored fat and energy, so you will start craving simple carbohydrates and sugar. As you can not convert the stored energy into energy that you can use, so you will begin storing it around the belly. This is not able to be shifted no matter what amount of exercise or diet without addressing the cortisol levels in the body. This will also lead to an imbalance in the gut called SIBO, (small intestine bacterial overgrowth) creating an imbalance between the good bacteria and the bad bacteria. Creating bloating, gas, wind, constipation and or Diarrhoea. This effects the bodies ability to draw up serotonin affecting your mood and feelings. All of the above symptoms leading to adrenal exhaustion and or chronic fatigue potentially if left unchecked long term.

The good news that within a short period of time things can be returned to a normal healthy state with the support of medical herbs and nutritional and lifestyle changes.

If you would like to know what you can do to enjoy a good nights sleep and feel calm, relaxed and full of energy once again. Please feel free to contact James to get  a personalised program to suit your individual needs.

James Maloney N.D

24Aug

Foods to reduce abdominal bloating

Foods and Herbs to help reduce bloating

Abdominal bloating is a common problem not only is it uncomfortable but it can also be embarrassing if you no longer fit in the same cloths as a few hours ago as your abdomen expands. You can start the day with a flat stomach and then the expansion begins triggered by food or water lasting hours or even days in some cases.

Most cases of abdominal bloating are due to digestive problems. This can be caused from food sensitivities, digestive enzyme insufficiency, stomach acid and bile insufficiency are the most common, especially in people who are stressed, anxious or are in a rush when they eat a meal. Small intestinal bacterial overgrowth (SIBO) is another common cause. People with this condition are essentially gas factories.

Occasionally abdominal bloating can be caused by a more serious condition such as ovarian cancer. If your symptoms persist please always consult your healthcare professional.

Bloating is often accompanied by other symptoms such as flatulence or abdominal cramps. It can change the way your bowels function changing from constipated to having diarrhoea, adding to the discomfort. Chronic digestive discomfort can be very stressful. Reducing your ability to stay focused on work and affecting your concentration levels in all areas of your life. If travel is part of your job this is can become very stressful.

Foods to include in your diet to minimise abdominal bloating:

Pineapple contains the enzyme bromelain, which assists digestion of protein rich foods like meat, seafood and poultry. A lot of people avoid eating fruit after a meal because it makes them bloated. This is usually due to the high fructose content of most fruits. Pineapple is different; it can actually settle your tummy and make you feel more comfortable after a meal; especially a large meal.

Fresh herbs used in your cooking or as a dressing such as parsley, basil, rocket, coriander and dill. These herbs are easily digested. They are low FODMAP and do not contain tough fibres that can cause indigestion. The essential oils in these herbs can help to settle mild abdominal cramps.

Ginger. A homemade cup of ginger tea after a meal is wonderfully soothing for people with irritable bowel syndrome. It can be particularly comforting to have a cup after dinner in winter. Grate a teaspoon of fresh ginger on the finest setting and put it in a mug. Pour over boiling water and you’ll have ginger tea. Ginger is also fantastic for nausea and burping.

Bananas are high in potassium and vitamin B6, both of which help to remove excess fluid from the body. They are especially helpful for reducing the abdominal bloating that occurs for women immediately before and during menstruation. Bananas are a low FODMAP fruit, so are well tolerated by most people with irritable bowel syndrome. They contain a beneficial compound called resistant starch. Good bacteria in the colon consume the resistant starch and produce butyric acid. This helps to nourish the lining of the colon and improves digestion.

Celery is a well known diuretic. It helps to reduce fluid from all over the body. Celery is a great inclusion in vegetable juice because it’s so watery that you obtain a lot of juice from it, and it has a very low carbohydrate content compared to vegetables like carrots and beetroot.

Hopefully these suggestions will help make you feel more comfortable after meals. If you continue experiencing discomfort, you may need to introduce some medical herbs and a personalised diet check up to resolve these symptoms. If you would like to know what herbs will help along with what nutritional changes you require for your individual symptoms please feel free to contact me for a one on one assessment as to what you require. 

12Jan

Preventing a heart attack

Is prevention better than cure?
The American heart association has set a new policy for the prevention of cardiovascular disease by reducing or removing the risk factors that lead to cardiovascular disease in the first place. The interventions listed are able to prevent the risk factors that have lead to this epidemic that we now have. The rational is instead of someone having a heart attack from having high cholesterol why don’t we stop them from having high cholesterol, therefore preventing the risk factor for the disease in the first place. These ideas lead to the following preventative recommendations.
Behaviours that greatly reduce the chances of having a heart attack are:-
1 Stop smoking if you do.
2 Don’t be overweight.
3 Walk at least 22 minutes every day.
4 Eat 2 serving of fruit and 5 servings of vegetables every day.
5 Having below average cholesterol.
6 Having normal blood pressure.
7 Having normal blood sugar.
8 Eat a healthy balanced diet including whole grain, beans and high in fibre.
9 Drink no more than 2 serving of soft drink and alcohol a week and have a low processed food diet.
One study shows that by following the above recommendations you can reduce the risk of having a heart attack by 90%. Is it time to make a few small changes to your diet and lifestyle?
James Maloney N.D
www.mindandbodyconnection.com.au

12Dec

Antioxidants

A recent study has been published on over 3100 different sources of antioxidants from foods, drinks and herbs. The study took 8 years to complete and has show some very interesting results. We require between 8000-11000 units of antioxidants each day to help combat the pro oxidant and free radical damage that we are exposed to and can create ourselves through lifestyle choices, our work and home environments along with stress. The study shows vast differences not only in the different foods but also in the same foods grown in different areas or countries. Plant foods on average have 64 times more antioxidants than meat, fish, eggs and dairy.
1 serving of Banana has 1037 units, 1 serving of Blueberries has 9019 units, 1 serving of Kidney beans has 6864 units, 1 apple has 5900 units, 1 serving of Dates has 3467 units. 1 serving of Iceberg lettuce has only 144 units but 1 serving of red leaf lettuce has 1213 units, Golden Kiwi fruit has 3 times the antioxidant levels of the green Kiwi fruit. A red apple grown in Australia has 19 times more antioxidants than one grow and tested from the USA.
What the study does show is that we need a balanced diet that contains all of the different food groups. It also highlights why people with a higher fruit and vegetable intake have lower rates in most medical conditions. It is very important to supply your body with all the nutrients that it requires each and every day. To quote Hippocrates “Let thy food be thy medicine and thy medicine be thy food”. If you would like to learn more about what you may be missing or what you can do to help change the chemistry in your body please feel free to make an appointment today.
James Maloney N.Dantioxidants

01Dec

INFLAMMATION

inflammation

Inflammation food for thought

Did you know that inflammation has shown to be a major risk factor for some of the most common ailments that prevent everyday well-being and often are life threatening. These ailments are called chronic diseases because they take time to develop.  They include heart and blood vessel disease, diabetes, osteoporosis, arthritis, among many others often presenting as aches and pains.

Human survival, however, depends upon inflammation.  Inflammation is the body’s immediate response to infection or injury.   It results in redness, swelling, heat and pain.  This response happens because blood flow increases and blood vessels change to allow infection fighting blood cells and large molecules to move from the blood stream into tissue that needs healing.   The cells and molecules kill bacteria and remove damaged tissue through inducing the formation of a reactive form of oxygen.  The cellular and molecular response also signals for biochemical changes that cause unwanted cells to destruct.

Inflammation and reactive oxygen are designed to work best under certain conditions.   These conditions are in a well-nourished person with a mild to moderate injury or infection over a short period of time. The inflammatory response shows its bad side when it is roused in the body without the need to fight an acute injury or infection.  This results in inflammation that usually is prolonged and does not develop typically, and thus is called low-grade or chronic inflammation, found in most chronic conditions.

Chronic inflammation can induce the excessive formation of reactive oxygen that attacks healthy tissue, which is called oxidative stress.   Chronic inflammation is mainly triggered by improper nutrition, particularly deficient intakes of nutrients regulating the inflammatory response and excessive calorie intake leading to obesity.  Because excessive reactive oxygen damages tissue, chronic inflammation also can be triggered by dietary practices that cause oxidative stress.  These practices include, for example, high intakes of simple sugars such as fructose and sucrose and low intakes of anti-oxidant nutrients such as vitamin C and zinc.

The good news is the science has now shown that unwanted inflammation can be controlled through your diet from between 40 to 70 percent. So by changing your eating habits you can take back some control over what appears to be beyond your control. Are you doing all you can to help control your inflammation?

Recent studies have shown that by removing all fried food and saturated fats (the bad fats) from the diet and replacing them with monounsaturated oils (the healthy fats) will help to reduce inflammation dramatically. When this change is included with a diet based on the Mediterranean diet, this is when people are able to achieve large changes to their pain and discomfort levels.

Removing sugar and all processed foods and replacing them with wholegrain and foods in their natural unprocessed state, this is the next step to being able to achieving a reduction in inflammation conditions. This typically means eating nuts, seeds, two servings of fruits per day and lots of fresh vegetables. Reduce your red meat consumption to one or two servings of lean red meat per week.

To keep it simple, here is a list of foods to help with inflammation

  • Any fruit, particularly berries of any kind, and avocados
  • Any vegetables, especially orange and green
  • Any whole grains
  • Walnuts, almonds, pistachios  and other nuts and seeds
  • Fatty fish, olive oil and other healthy plant based cold pressed oils
  • Green tea, drinking three cups each day
  • Turmeric, ginger, garlic and onions

Science has now proven how herbs can reduce inflammation discomfort and symptoms within a four to six week period, including with dietary changes allowing some people to become pain free.

The above list of foods and information is general in nature. If you would like to find out what foods and supplements that can help to bring your inflammation back under your control then you need to talk to your James.

A full range of herbs and nutritional supplements as well as dietary changes and exercises can improve inflammation symptoms and discomfort.

James Maloney ND

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