COVID-19 update

With the ever-changing situation surrounding COVID-19, we would like to update you all about what we are doing to play our part in helping to stop the spread and protecting the vulnerable.

The Australian Government has activated the Emergency Response Plan for Communicable Disease Incidents of National Significance (National CD Plan) and the Emergency Response Plan for Novel Coronavirus.

Given things are changing daily, the team at Brunswick Integrative Care would like to advise that we are now moving to online/remote appointments (Skype/FaceTime/telephone) to continue to support our patients while reducing the need for personal contact and thereby reducing risk of transmission.

For those patients unable to work remotely and who are well (nil cold or flu symptoms) and no recent travel or contact with a person at risk of infection, we are still able to offer limited sessions at the clinic. Please contact us at Reception or email your practitioner if you require any clarification or further assistance.

Our Reception team will be contacting all existing appointment holders to organise an option that suits them best.

Thank you for your understanding and assistance in making this as workable as we can at this time.

Practicing good hand and sneeze/cough hygiene is the best defence against most viruses. You should:

• wash your hands frequently with soap and water, before and after eating, and after going to the toilet.
• cover your cough and sneeze, dispose of tissues, and use alcohol-based hand sanitiser.
• if unwell, avoid contact with others (stay more than 1.5 metres away from people).

 Importance of personal hygiene measures:

• Avoid touching your face.

• Wash your hands frequently with soap and water, before and after eating, and after going to the toilet.

• Cough and sneeze into a tissue and then dispose of tissues and wash your hands, or cough and sneeze into your elbow if a tissue is not available.

• Stay home if you are sick. If unwell, avoid contact with others (stay more than 1.5 metres away from people).

Phone your doctor or the hotline – 1800 675 398 – if you need medical attention. They will tell you what to do.

The most common signs and symptoms include:

• fever (though this may be absent in the elderly)
• dry cough

Other symptoms can include:

• shortness of breath
• sputum production
• fatigue

Less common symptoms include:

• sore throat
• headache
• myalgia/arthralgia
• chills
• nausea or vomiting
• nasal congestion
• diarrhoea
• haemoptysis
• conjunctival congestion

Older people may also have the following symptoms:

• Increased confusion
• Worsening chronic conditions of the lungs
• Loss of appetite
• Make contact with your local GP if you are Elderly and have any new respiratory symptom.

For further information click here.

Whilst we still do not know a lot about this virus, supporting your immune system during this outbreak, particularly for those planning to travel, healthcare workers or individuals who work in public spaces, is a prudent preventative approach.
 
Please don’t skip this section – it can be as important, if not more important, than supplements and herbs alone. After all, food is the biggest part of what you put in your body.
 
Reduce Inflammation, when you reduce inflammation, your immune system gets a break too and is better equipped to fight any pathogens, viruses included. Many people immediately think of taking heaps of anti-inflammatory supplements such as Turmeric or Boswellia. However, modifying your diet will create a more impactful shift.
 
Here are some ideas for good practice for your health overall, which may help reduce risk:

• Reduce refined cane sugar Intake: Refined cane sugar stripped of all of its nutrients (minerals and trace elements) can contribute to immuno-suppression. Some of the biggest culprits that jack up sugar intake in your diet are soft drinks, commercial juices, commercial smoothies, other discretionary foods such as tomato sauce, chocolate bars, ice-cream, sweet biscuits, and cakes. For easy reference when reading a packet 4 grams of sugar is 1 teaspoon. For example, According to their website, a 500ml Starbucks Mocha Frappuccino contains 52 grams of sugar which is 12 teaspoons of sugar. Excessive refined cane sugar intake has been found to contribute to loss of essential minerals and this can contribute to a weakened immune system. This is not a good thing, especially at this time.
• Reduce Alcohol: During this stressful time, it’s tempting to have a glass of wine or a cocktail or two. Ethanol, like sugar, is an immuno-suppressant. We recommend to either lay off or limit your alcohol intake to no more than a glass of wine per day.
• Load up on antiviral foods – raw garlic, oregano, ginger, kimchi and other fermented foods, green tea, apple cider vinegar, coconut oil and mushrooms can all provide a much-needed boost to your diet and your health.
• Try fermented foods, the probiotics in fermented foods are great for your gut health. There are the basics like kimchi and sauerkraut, but there are others out there like natto (fermented soybeans, popular in Japan). Kombucha if you prefer drinking your fermentation.
• Enjoy lots of fruits and vegetables – antioxidant-rich foods can help destroy free radicals that can weaken our immune system. A variety of fruits and vegetables can help not only boost your immune system, but bring some necessary nutritional variety into your overall diet.
• Introduce bone broths to assist with optimising gut health.
• Drink more water – Water, coconut water, herbal teas, and try to phase out any of those sugary drinks. If you continue to drink water on a regular basis, you’re doing a body a whole world of good.
• Get fresh air and exercise – Even a little bit of exercise can help, and it doesn’t have to be at the gym. You can enjoy yoga at home, a brisk walk around the house or backyard, and generally being outside (but not in crowded spaces) is good for your mental and physical health.
• Enjoy enough sleep – we cannot stress enough how important sleep is for your body and your immune system. Even losing a few hours a night can put your body at risk, so make sure you are enjoying lots of sleep and doing everything you can to facilitate some great rest.
• Avoid processed food – again, this is really good advice in general, but you should try to avoid processed foods that are loaded with sugars and other additives that aren’t necessarily assisting good health.
• Minimize stress – there’s no doubt about it, these are stressful times. The thing is you can’t worry about the effects of COVID-19, especially when you can instead be taking any of the above action steps to help minimise your risk. One of these is trying to de-stress by practising meditation, getting some fresh air, or even journaling and writing your thoughts down.

Contact your practitioner if you have any queries, or make an appointment if you need to discuss any changes or options that you are unsure about.

So what are the healthy food options to focus on when immunity is the priority?

Micro-nutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc. 

So where are these nutrients found:

• Vitamin A: important in protecting cells against pathogens and found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes. Beta-carotene is the precursor to Vitamin A and can be found in leafy green, yellow and orange vegetables. 
• Vitamin B: this group of vitamins is key being able to produce the cells that potentially kill pathogenic cells, your defence cells. This is especially the case for B6, B9 and B12. B6 is found in fish, cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat. Folate (B9) is found in leafy greens, legumes, nuts and seeds and fortified bread. Finally B12, this nutrient is found in animal products (eggs, meat, dairy) or fortified foods like soy milk (check the ingredients)
• Vitamin C & E: these two act as antioxidants that help reduce the oxidative stress produced while your body fights the infection. This helps by reducing inflammation, so this helps to protect cells. Vitamin C is found in citrus fruits (oranges, lemons, limes), berries and kiwi fruit, and also in vegetables like tomato, capsicum and broccoli. Good sources of Vitamin E are nuts, green leafy vegetables & vegetables oils.
• Vitamin D: is needed by some cells to mount an immune response. We call Vitamin D a vitamin, but it’s really a type of hormone produce by activating a precursor in our skin by exposure. For many reasons a lot of us don’t get enough sun to do this, or have issues with being able to convert well so we can get some from food including eggs and fish and some fortified milks or margarine, but if deficient supplements may be needed, and can help protect against respiratory infections. 
• Iron: important for immune cell growth and killing pathogens, and found in meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified foods like cereal.
• Selenium: needed in immune cell growth, is also an antioxidant that helps with free radical removal, you can find it mostly in nuts especially Brazil nuts, meat, cereal foods, and mushrooms.
• Zinc: another important mineral that provides antioxidant action, but also helps maintain the function and strength of skin and mucous membranes with are your first line defence against pathogens. Oysters are rich in zinc, and so is meat, chicken, beans and nuts.

 
Excessive stimulation of the immune system may be detrimental. In the case of the SARS-Coronavirus V (SARS-Co V) it is not known whether the virus itself or whether macrophages (a type of white blood cell) recruited to the lungs in response to infection with SARS-CoV contributes to acute respiratory distress.

Prior coronavirus outbreaks, like MERS and SARS, can give us some insight into some of the more natural treatments that we may consider pursuing. While there are many clinical trials awaiting results, there are some things we know that may help us along the way. These are not recommendations so much as they are considerations based on what we know, ensure you discuss any options with your practitioner to see if it is appropriate and safe for you.

Primary Therapeutic Nutraceutical Considerations Include:

• beta 1, 3/1, 6 glucan. Benefits have been observed in clinical trials in both infectious and allergic conditions.
• Including a broad-spectrum nutritional and herbal formula containing vitamins A, E, D, zinc, selenium, green tea and medicinal mushrooms to provide comprehensive immune support.
• N-acetyl-cysteine (NAC) for added immune modulation and to support the mucosal surfaces of the respiratory tract.
• Echinacea is known as both antiviral and preventive. 
• Andrographis has been shown to make influenza viruses less able to cause pulmonary damage in the body, it also has antiviral and immunoregulatory properties. 
• Probiotics e.g. Saccharomyces Boulardii: have been shown to reduce the risk of translocation of  viral illnesses.
• Vitamin C: has been shown to reduce the duration of viral illness, and some evidence indicates it can lower risk of death from some infectious diseases.

Previous Mailouts:

It's warming up outside..........

We know that in Melbourne it could just as easily get cold again, however we've had a taste of the warm weather ahead so it's time to think about keeping to those healthful food habits you've been getting into, and welcoming the salads and yummy alternatives that Summer brings.

It's also time to start thinking about Christmas and what that means to us and our health goals.

See below for a couple of links to recipes that may help out with Christmas leftovers, as well as the Clinic Christmas break dates, Reception are now taking appointments for the New Year.

Depending in your size you really need to drink 1.5 to 2.5 litres of fluid every day. Your intake effects every cell in your body and maintaining adequate hydration can have a big impact on overall health, think: kidney, skin, gut, brain health, fatigue, the list is endless. For those struggling to reach weight goals - hydration can be key!

The good news is everything counts, yes even coffee & tea! Get creative over the day and get into the habit of carrying a water bottle if it helps. Add mint leaves, add lemon slices, treat it as an indulgence if that helps and look forward to those sparkling options to keep it interesting.There's a great app "WaterMinder" where you can track your intake and set your goals the App will send you text reminders to keep you going.

Have you heard of the "SWITCHEL" yet?

Could this be the next drink trend?

perhaps............

We like to think of it as another opportunity to "switch" it up, increase hydration and make it interesting with some tasty anti-inflammatory ingredients, here's a version you may find handy over the holidays. Switch it in for an alcohol free option, switch it in instead of soft drinks - Switch it up!

Exercise and brain health. It makes good sense that when we work out, the heart gets the blood pumping and this increases circulation to the brain. This increase in circulation helps keep our brain healthy and fit by delivering the oxygen and nutrients it needs, as well as carrying away harmful waste products. Here's some recent research indicating exercise can proactively help your brain stay in good condition as you age. Use the holidays as a time to get some exercise into you daily routine, try aim for achievable blocks that you can manage even when you get back to work

Diet and Mental Health.

Dietary change can be an important lifestyle strategy, along with exercise, to support mental health. The evidence base continues to increase around Diet and Depression, Anxiety, Adolescent mental health, Neuro-degenerative disorders, Neuro-development and Brain health. In this mailout we will provide some recent articles of interest and links to help inform patient choices.

Gut Bacteria

As Hippocrates said "All disease begins in the gut", when things go wrong medically the health of a persons gut micro-flora is one area that can help or hinder progress back to good health. There's plenty of evidence mounting indicating that a healthy gut bacteria profile helps regulate neurotransmitters (serotonin, dopamine & GABA) which can affect mood, pain and cognition. Support your gut bacteria by avoiding or limiting antibiotics where you can, take a good quality probiotic if you need too, feed your bacteria with wholefood prebiotics (resistant starches), and naturally fermented (probiotic) foods, & avoid feeding the unhealthy bacteria with highly refined sugary foods..

BOOK AN APPOINTMENT NOW

Stress can also negatively influence health. When stressed the body is exposed to a stress hormone called "cortisol" as part of the "flight or flight" response. Cortisol is essential to health and is key to many physiological functions, but chronic stress and subjecting the body to consistently high levels of cortisol can lead to health issues so some quick tips to keep your levels down:

Laughter - significantly reduces stress hormones.
Eat Dark Chocolate & Virgin Olive Oil - (diet plays a role).
Exercise - releases those feel-good hormones.
Sleep - give your body a chance to recover.
Socialise - connectivity and positive social interactions reduce stress hormones.
Limit - caffeine & alcohol.
Relax - yoga, meditation, massage.

What about Adolescents? It looks like food choices may influence behaviour too. (the original research is here) A study of nearly 1600 Australian teenagers showed that those who ate lots of take-away were more likely to behave badly, listing increased rates of depression, aggression and delinquency. Also, higher leafy green vegetable and fresh fruit consumption was associated with lower behavioral problem scores. This doesn’t prove cause however certainly goes some way in confirming the belief that poor diets are linked to mental health problems in young people too.

Chocolate!

Some studies where participants consistently ate dark chocolate, which is rich in antioxidants called "polyphenols & flavanols" daily, have shown:

• Decreased anxiety & depression.
• Decreased appetites.
• Reduction in fatigue.
• Improved artery function by 30%. 
• Increased athletic performance.

Peace of mind
We are frequently asked by patients how to make the best choices about where to buy eggs, see below to get information about CluckAR, an app. for your phone developed by Choice which helps make this choice easy!

You are what you eat is an old adage that rings very true for nutritional health, and nowhere more so than your gut. It's important to keep the lining of your gut in tip top condition to make sure you are able to absorb the nutrients that you eat effectively, and also to help with overall health as over 70% of your immunity is supported in your gut by the healthy bacteria that live there - your microbiome.

The type of microbes that live in your gut are affected by your diet, your genetics, and your life-course. Making sure you have a diverse diet, with a regular supply of different sources of fibre (fruit, vegetables, grains) is one of the best things you can do to support your microbiome. Changes to food habits can change the type of gut microbes you have within 1 to 3 weeks, so positive changes can often bring rapid results.

This month's mail out has a few interesting links about maintaining good gut health, If you have any specific questions make an appointment to chat to one of our practitioners.

Oats - A Healthy Gut Grain.

Oats are packed with vitamins, minerals and antioxidants, help control cholesterol, and can improve insulin sensitivity. Whole oats are filling and help with satiety & weight goals, as well as promoting skin health and bowel regularity and health.

click here for a video from Authority Nutrition explaining why oats are a healthy addition to your food routine, and are great for gut health.

So how do I get oats into my diet? (top tips!)

• Have porridge for breakfast.
• Bake them into your bread, cookies, muffins.
• Mix them into your "trail mix" as a snack
• Sprinkle into any casserole or soup, you'll barely notice them.
• Add them to your smoothie
• Mix into your yoghurt to take to work/school.
• Sprinkle them into your cereal bowl with your standard cereal that you like, or mix up your own muesli, every bit helps.

Like us and keep up to date with us on Facebook, recent posts include some articles addressing the link between gut health and mental health, interesting....

Bone broth (an intense long-cooked stock) is a handy and healthy food to keep on hand, it's a great base for a quick healthy soup, just add some vegetables and noodles, and here is a great article that gives the run-down on this gut healthy and versatile ingredient, well worth a look!
Click here.

What a year!

We've covered: Lunches, Fermented foods, Allergies & Intolerance's, Healthy ageing, Supplements, Kids eating habits, Diabetes, and Dieting.

Check back in the NEWS section of our website if you missed any of these or finally have some time to catch-up on emails.

All the Practitioners and staff at Brunswick Integrative Care would like to wish you all a fabulous end of year.  We hope that you will enjoy all that this festive season has to offer, including great times with family and friends, and the joys of festive celebrations and the wonderful foods we share.

Our holiday hours are listed below.

Authority Nutrition offer some extra tips to help you stick to your healthy weight over the holidays, click here for more information.

GLUTEN FREE
For those of you who are gluten free, Christmas pudding just got easier, here's an option for you to make from Jamie Oliver's kitchen!

We know this won't be what everyone would like to hear, however it is now well established that for most people Diets just don't work!

At Brunswick Integrative Care we have a range of practitioners who are able to work with you to best support you in your attempt to meet your health goals. Weight Loss is an area that we are asked about frequently, and the truth is that there is no one "quick fix" that works for everyone, your Practitioner will help you understand how best to ensure you are on track to understanding how what you eat affects your results, and how and why your body will respond the way it does.

Picking up a magazine and following a "cookie-cutter" diet will most likely lead to disappointment, for the best outcome we need to understand your weight and health history, the affect of any underlying chronic health issues, your food and lifestyle routine, any barriers to change, and your likes and preferences (and even that is a simplification!). Book your appointment soon to start your journey to better understanding how to develop a healthier relationship with food and your body.

For a little light-hearted take on the science of weight-loss, check out this video about "poodle science" hopefully it illustrates why it's important to individualise your health goals!

Is that late night snack sabotaging all of your best healthy eating efforts? Authority Nutrition have some hints that just may help. Read article here.

Diabetes - Type 1 vs Type 2

When we digest our food, the carbohydrate parts are converted to sugars that can be used by the body as energy.

Once absorbed these sugars are available in the bloodstream for use by all the cells in the body, most importantly the brain.

Diabetes occurs when there is too high a level of sugar circulating in a person’s blood, this can be because a person may be unable to produce insulin (Type 1 Diabetes), or a person doesn't produce as much insulin, &/or the cells that would normally receive sugar have lost sensitivity to the insulin that a person may produce (Type 2 Diabetes).

Blood sugar control is very important to prevent the risk of long term complications that can be associated with diabetes, these include increased risk of cardio vascular disease, and damage to eyes and kidneys. The management is multi-factorial for both Type 1 and Type 2 Diabetes and includes diet, exercise and in many cases medical intervention.

There is no such thing as a one size fits all for dietary advice, and for individualised dietary management of diabetes it is best to see a Dietitian for assistance.

Your GP, Dietitian and Diabetes educator are a perfect team to help with management of blood sugar levels. Chat to your GP about your eligibility for a Chronic Disease Management Plan, this helps you access the services you need from your team with assistance from Medicare, and ensures their communication with each other to give you the best coordinated care.  Click Here for more information.

Developing Lifelong Eating Habits.

Healthy and positive relationships with food and eating start when we are young, and are formed through various life experiences, alongside a developing sense of taste associated with likes and dislikes. Parents have the greatest influence on what their child will eat (at least while they are little, later peers have some influence too). Repeated exposure to different foods, even before a baby is born, can help develop liking.

The trick is not to turn mealtimes into a battleground, but rather make it a positive place where family meet to interact and enjoy the wonderful foods that we are so fortunate to be able to eat everyday.

We have some tips to help you navigate mealtimes, which include: planning meals, servings sizes, getting kids involved, the division of responsibility, positive attitudes, exposure to new foods, walking the walk, and removing stress at the table, click here for the full story.

Healthy Ageing

We can all see changes to our appearance as we age, but there are many other changes that occur physiologically that are no so obvious, which can start in our 50s! Our body composition changes with age, and so do nutritional requirements. There can be changes in ability to metabolise nutrients and individual needs should  be assessed and if necessary, supported to compensate for these changes. Read more...

Weight Changes.

As we age one of the changes that occurs is the way in which we store fat in our bodies.  The amount of fat that is distributed throughout actual muscle tissue can increase, which for some may explain why there is a loss of strength in the arms or legs.

Especially for women who previously stored excess weight in the thighs or bottom, which is actually protective for heart health, after menopause they may start to see weight beginning to store around the waist and belly area, which is not as healthy for metabolic health and should be addressed.

Make an appointment with our Nutritionist or Dietitian if you have concerns about changes in your weight and shape.
 

Check with your practitioner for resources that may help you best manage an allergy or intolerance. You'll find they are a wealth of information including recipes, hints and tips to help deal with your food challenges.

Fermented Foods & Health

Fermented foods are traditional food staples that have been used by many cultures around the world for thousands of years.  These foods include things like Kefir, Sauerkraut, Kimchi and even Sourdough bread. Click here to find out more about fermented food. Many cultures associate consumption of these foods as positive for health, and now we have a considerable body of research to show that this is indeed the case as these foods can provide a good dietary source of probiotics and prebiotics.

All of the health benefits aside, these foods taste great! So we have added recipes and tips to our website for those who would like to make some fermented foods at home, it's simpler than you think.

• Kefir
• Sauerkraut
• Homemade Yoghurt
• Sourdough Bread Making

At the clinic we now have fermenting kits that make fermenting vegetables easier by keeping the vegetables submerged in the liquid while fermenting as this is an anaerobic process (oxygen free). Take a look next time you are in the Reception area, or ask your practitioner for further information.

Work & School Lunches.

Most of us are back at work and school by now, and as we get into the swing, we are reminded of how hard it is to maintain health goals, and keep you and the kids happy when trying to navigate lunch and snacks.

The key here is to pre-prepare as much as you can so that when the morning rush hits you can just grab bits and run.  We have given a few examples, recipes & tips for the 3 parts of your lunch bag - a drink, your morning or afternoon tea, and lunch itself.

If you pack well you will be less likely to grab snacks and other foods on the run that are likely to sabotage your health goals.

If you have any specific needs, ask your practitioner for lunch ideas specifically for your tastes, routine and health goals, we're a wealth of practical and most importantly reputable information.

Welcome to 2016

Happy New Year!

At Brunswick Integrative Care the clinic shopfront has had a facelift, and we have re-opened, all refreshed and ready for a great year ahead.

Whether you have made a News Year's resolution, or even if this email has reminded you of your intention to move forward with your health goals, make an appointment to see one of our practitioners to help you.

Don't be put off or sidetracked by all of the Fad, quick-fix health ideas that seem to bombard us all everyday, whether it be healthy weight, or other chronic health issue, we are qualified and ready to guide you down your individual wellness path.

• Dietitian
• Nutritionist
• Phone reception to make your appointment: 03 9386 5557.

Welcome back to all our existing patients, we have a fresh new shopfront to start the year....