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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.

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.

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

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

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

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

CHOLESTEROL LOWERING DIET

 

The Cholesterol-lowering Diet by Dr David Jenkins M.D

For people with high cholesterol levels, the idea of popping a pill and forgetting the problem may seem attractive, but the dangers of adverse effects and prohibitive costs often counteract any benefits.

 

A group of researchers, led by David Jenkins, M.D., set out to find an alternative way to lower cholesterol through the use of specific foods designed to lower serum cholesterol levels and reduce the risk of heart disease. Their findings–called the Portfolio study–are a landmark in cholesterol management.

 

The four components of the diet used were (1) almonds, (2) soy foods (soy milk, soyburgers, and soya products) (3) sticky (viscous) fiber (including oats, barley, psyllium, okra, and eggplant), and (4) a plant sterol-enriched margarine (the sterols tend to block cholesterol absorption in the gut).

 

The viscous fibers tend to wash out the products of cholesterol metabolism–the bile acid in the feces. The soy protein tends to reduce cholesterol synthesis when you compare it with animal proteins. Finally, the almond is a combination of all these things. It’s a vegetable protein, the right sort of fat, some plant sterol, and tends to be a mini-Portfolio in itself.

We combined these foods in a vegetarian diet, along with other foods like fruits and vegetables, and then studied these people after a month.

 

Foods found in the supermarket can and do lower cholesterol close to or as much as Statin drugs. These foods are:-

Nuts 30grams of Almonds each day

Viscous fibre:- 20grams per day of oats, bailey, psyllium, legumes, eggplant, okra

Vegetable Protein:- 80grams per day(50% Soy) soybeans, peas, lentils

Plant Sterols:- 2grams daily plant sterol margarine

 

The results of this vegetarian diet with moderate exercise daily are scientifically proven to lower your Cholesterol buy about 28% over a 12 week period.

 

People that followed the dietary recommendation yet still consumed meat still had dramatic reductions in their LDL (bad cholesterol). The level of reductions that people received depended on how close they stayed to the proven diet. Individual results will vary depending on how closely the person follows the diet.

By working with your Naturopath or Doctor this will help lower your LDL’s helping to create a healthier you.

The results of this vegetarian diet with moderate exercise daily are scientifically proven to lower your Cholesterol.

Dr Jenkins has spent his life studying the medical value of food and it’s interactions in the body, he discovered the Glycemic index in 1981 with his collage Dr Thomas Wolever.

As a Naturopath I would not recommend the use of margarine, I would replace this with a handful of Papitas & sunflower seeds. This will not only replace the need for the margarine in the diet but also provide the B group vitamins, a great source Iron & vitamin E as well as most minerals.

James Maloney N.D.

www.mindandbodyconnection.com.au

CALCIUM AND BONE HEALTH OSTEOPEROSIS

oesto

Introduction

Calcium, the most abundant mineral in the body, it  is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vaso-dilation, muscle function, nerve transmission, intracellular signalling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. Serum calcium is very tightly regulated and does not fluctuate with changes in dietary intakes; the body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and inter-cellular fluids.

The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function. Bone itself undergoes continuous remodelling  with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In ageing adults, particularly among post-menopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

Bone health and osteoporosis
Bones increase in size and mass during periods of growth in childhood and adolescence, reaching peak bone mass around age 30. The greater the peak bone mass, the longer one can delay serious bone loss with increasing age. Everyone should therefore consume adequate amounts of calcium and vitamin D throughout childhood, adolescence, and early adulthood. Osteoporosis, a disorder characterized by porous and fragile bones, is a serious public health problem for millions of adults, 80% of whom are women. (A percentage of these million have osteopenia, or low bone mass, which precedes osteoporosis.) Osteoporosis is most associated with fractures of the hip, vertebrae, wrist, pelvis, ribs, and other bones. An estimated 1.5 million fractures occur each year in the United States due to osteoporosis. Supplementation with calcium plus vitamin D has been shown to be effective in reducing fractures and falls (which can cause fractures) in institutionalized older adults.

When calcium intake is low or ingested calcium is poorly absorbed, bone breakdown occurs as the body uses its stored calcium to maintain normal biological functions. Bone loss also occurs as part of the normal ageing process, particularly in post-menopausal women due to decreased amounts of oestrogen  Many factors increase the risk of developing osteoporosis, including being female, thin, inactive, or of advanced age; smoking cigarettes; drinking excessive amounts of alcohol; and having a family history of osteoporosis.

Various bone mineral density (BMD) tests are available. The T-score from these tests compares an individual’s BMD to an optimal BMD (that of a healthy 30-year old adult). A T-score of -1.0 or above indicates normal bone density, -1.0 to -2.5 indicates low bone mass (osteopenia), and lower than -2.5 indicates osteoporosis. Although osteoporosis affects individuals of all races, ethnicities, and both genders, women are at highest risk because their skeletons are smaller than those of men and because of the accelerated bone loss that accompanies menopause. Regular exercise and adequate intakes of calcium and vitamin D are critical to the development and maintenance of healthy bones throughout the life cycle. Both weight-bearing exercises (such as walking, running, and activities where one’s feet leave and hit the ground and work against gravity) and resistance exercises (such as calisthenics and that involve weights) support bone health among many other forms of exercise.

In 1993, the U.S. Food and Drug Administration authorized a health claim related to calcium and osteoporosis for foods and supplements. In January 2010, this health claim was expanded to include vitamin D. Model health claims include the following: “Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis” and “Adequate calcium and vitamin D as part of a healthful diet, along with physical activity, may reduce the risk of osteoporosis in later life” .

For information on foods for Calcium and Vitamin D please read related article.

FOODS FOR VITAMIN D & CALCIUM

 Food Sources of Vitamin D


Food Serving Vitamin D (IU)

Milk 1 cup 103
Fortified rice or soy beverage 1 cup 88
Fortified orange juice 1/2 cup 53
Fortified margarine 2 tsp 51
Egg yolk 1 25
Herring, cooked 75 g 162
Trout, cooked 75 g 210
Mackerel, cooked 75 g 81
Salmon, Atlantic, cooked 75 g 246
Salmon, chum, canned 75 g 168
Salmon, pink, canned 75 g 435
Salmon, sockeye, canned 75 g 585
Sardines, Atlantic, canned 75 g 70
Sardines, Pacific, canned 75 g 360
Tuna, canned, light or white 75 g 44
Tuna, yellowfin (albacore, ahi), cooked 75 g 105
Tuna, skipjack, cooked 75 g 381
Tuna, bluefin, cooked 75 g

Food Sources of Calcium

Conversion Table

1 cup = 250 mL
3/4 cup = 175 mL
1/2 cup = 125 mL
1/4 cup = 60 mL

Dairy Foods Serving calcium (mg)
Milk, whole, 2%, 1% skim
1 cup
291-324
Milk, evaporated
1/2 cup
367
Buttermilk
1 cup

300-370

Kefir
1 cup
267
Cheese, hard
50 g
370 (average)*
Processed cheese spread
4 Tbsp
348
Cheese, processed slices
50 g
276
Cottage cheese, 1 or 2%
1 cup
156
Cottage cheese, <0.1%
1 cup
51
Pudding or custard made with milk
1/2 cup
150
Yogurt, plain
3/4 cup
290 (average)*
Yogurt, fruit bottom
3/4 cup
233 (average)*
Frozen yogurt, soft serve
1/2 cup
110
Ice cream
1/2 cup
97
*calcium content varies, check label
Beans and Bean Products Serving calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate
150 g
347
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride
150 g
234
White beans
3/4 cup
119
Navy beans
3/4 cup
93
Black turtle beans
3/4 cup
75
Pinto beans, chickpeas
3/4 cup
58
Nuts and Seeds Serving calcium (mg)
Tahini (sesame seed butter)
2 Tbsp
130
Almonds, dry roast
1/4 cup
93
Almond butter
2 Tbsp
88
Sesame seed kernels, dried
1/4 cup
50
Meats, Fish, and Poultry Serving calcium (mg)
Sardines, Atlantic, canned with bones
75 g
286
Sardines, Pacific, canned with bones
75 g
180
Salmon, canned with bones
75 g
208
Grains Serving calcium (mg)
Bannock
1 med (37g)
84
Oats, instant, regular, no sugar added
1 pouch
82
Non Dairy Drinks Serving calcium (mg)
Fortified rice or soy beverage
1 cup
319**
Orange juice fortified with calcium and vitamin D
1/2 cup
185
Regular soy beverage
1 cup
98
**added calcium sometimes settles at the bottom of the container; shake well before drinking
Vegetables (all measures for cooked vegetables) Serving calcium (mg)
Turnip greens
1/2 cup
104
Chinese cabbage/bok choy
1/2 cup
84
Okra
1/2 cup
65
Mustard greens
1/2 cup
55
Kale
1/2 cup
49
Chinese broccoli/gai lan
1/2 cup
46
Broccoli
1/2 cup
33
Fruit
Serving
calcium (mg)
Orange
1 med
52
Other Serving calcium (mg)
Blackstrap molasses
1 Tbsp
179
Asian Foods Serving calcium (mg)
Dried fish, smelt
35 g
560
Daylily flower
100g
301
Tempeh, cooked
100g
96
Fat choy (black moss), dried
10g
88-122
Soy bean curd slab, semisoft
100 g
308
Soybean milk film, stick shape
100g
77
Seaweed, Wakame, raw
1/2 cup
63
Seaweed, dry (agar)
1/2 cup
50

Probiotics Essential ‘For Life’

probiotics 2

The word probiotic actually means ‘for life’. Probiotics are beneficial bacteria that live in the digestive system. Did you know that the
human digestive system contains over 400 different species of microorganisms? On average, an adult human carries approximately 1 to 2 kilograms of bacterial gut flora. This represents an enormous number of bacteria. The reason we have so many bacteria inside us
is because we require them for many beneficial actions within the body. They help keep our digestive systems healthy, help us digest our food, make certain nutrients that we are unable to make ourselves and they help maintain a healthy immune system.
Good Bugs vs Bad Bugs
In order for us to maintain a healthy digestive system we need to ensure that we have more ‘good’ bacteria and less of the ‘bad’. However certain factors, (e.g.: antibiotic therapy, antacids and gastric acid inhibitors, the effects of stress, a diet high in fat and low in
fibre, excessive alcohol consumption) can all cause overgrowth of the ‘bad’ bugs and contribute to an imbalance in the gut environment – often referred to as dysbiosis. By supplementing with ‘good’ bugs, balance can be restored.
Symptoms of an Imbalance of the ‘Good’ and ‘Bad’ Bugs
• Nausea • Diarrhoea
• Constipation • Bloating
• Flatulence • Intestinal discomfort
• Vaginal thrush and candidiasis • Immune dysfunction
• Infectious diarrhoea • Urinary tract infections
Not All Bugs Are Created Equally
Just as different breeds of dogs are bred to perform different duties, so are the different strains of bacteria in our gut designed to do different jobs. In our clinic we have many different kinds of probiotics that we recommend for different conditions. Some particular probiotics produce excellent results if you suffer from Irritable Bowel Syndrome, others may play an important role in immune function. The probiotics that our clinic recommends are all scientifically validated therapeutic human strains, that will survive the harsh journey through your gastrointestinal system. Many bacteria in yoghurts, for example, are what we call ‘transient’. That is they do not live, or colonise, in your gastrointestinal system. These bacteria will not necessarily produce a therapeutic result. They may be helpful while they are there, but they don’t stay for long.

Saccharomyces boulardii  is for  Yeast infections, traveller’s diarrhoea and antibiotic-associated diarrhoea.
Lactobacillus plantarum 299v Inflammatory conditions including IBS.
Lactobacillus rhamnosus HN001 Infections and allergies.
Bifidobacterium lactis HN019 Digestive immunity and allergies.
Lactobacillus acidophilus NCFM Providing general digestive support – especially after antibiotics.
Bifidobacterium lactis BI-07 Providing general digestive support – especially after antibiotics.

The probiotics we recommend will adhere to your gastrointestinal wall and continue to grow. This will help keep you healthy from the

inside out.
Probiotics may help to restore and rebalance your intestinal health if it has been disturbed by medications, diet or lifestyle. If you feel that some beneficial bugs may be just what you need, please come and see us and we can recommend a probiotic that meets your specific needs.

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