Who isn’t feeling anxious these days? Our lives have changed very suddenly and we are living with a lot more uncertainty than we normally do. 

Anxiety can be a common issue at the best of times and it may be especially true right now as we are going through this pandemic. This blog post will talk about anxiety and how nutrition can help.

Anxiety can be mild to debilitating and is characterised by excessive fear and worry. Common anxiety signs and symptoms include:

• Feeling nervous, restless or tense
• Having a sense of impending danger, panic or doom
• Having an increased heart rate
• Breathing rapidly (hyperventilation)
• Sweating
• Trembling
• Feeling weak or tired
• Trouble concentrating
• Having trouble sleeping
• Experiencing gastrointestinal (GI) problems
• Having difficulty controlling worry
• Having the urge to avoid things that trigger anxiety

Standard medical treatment for anxiety is counselling and cognitive behavioural therapy (CBT). Anti-depressant medication, such as SSRIs (selective serotonin re-uptake inhibitors) are often used too. SSRIs can help but they do not address the root causes of the anxiety. They also have side effects and damage gut health.

There are many potential causes of anxiety. We mention a few here but cannot cover all causes in this blog:

• External factors like stress, addictions, trauma, conflict, having a serious medical condition or a recent diagnosis or even having to speak publicly at an event or attend a party.
  
•  Poor gut health.  Gut bacteria can affect our moods and conditions like depression or anxiety. Gut conditions like IBS, SIBO or other digestive conditions disturb the balance of gut bacteria.
•  Imbalanced blood sugar can have you living on the blood sugar roller-coaster with unstable moods as a result.
•  Too much caffeine makes people jittery and anxious.
  
•   Hormonal imbalances that can affect adrenal or thyroid function can contribute to anxiety.
•  Food allergies or intolerances can disturb gut function and moods, leading to possible anxiety.

Many factors can affect anxiety and mood. It may be a relatively simple and quick fix that you can do on your own like diet change. Or it may be a more complex situation. Some approaches to consider with anxiety include diet and nutrition, lifestyle changes and supplements. Here are a few ideas:
 
Diet:

• Balance blood sugar– Eat to manage your blood sugar. This involves cutting out sugar and refined carbohydrates as they cause an excessive rise in blood sugar. Focus instead on proteins, good fats and lots of vegetables and fruit.
• Reduce caffeine consumption – Caffeine is a stimulant and can make you feel on edge or anxious. This is especially true for people who are slow metabolisers of caffeine.
• Probiotics foods – Fermented foods have live probiotic bacteria, which help to rebalance gut bacteria and improve overall gut health. Foods like sauerkraut, yogurt, kefir, miso soup, tempeh, kombucha and pickles contain good bacteria.
• Identify food allergies and intolerances and eliminate those foods – Common allergenic foods like gluten, dairy, soy and corn can contribute to symptoms.

Supplements:

• Try magnesium – Magnesium can help decrease anxiety in magnesium–deficient people.
• Probiotics - In addition to eating fermented foods, taking a blended probiotic supplement can help nourish the good gut bacteria.
• Calming herbs - Certain herbs are calming, such as chamomile, lavender, passionflower or valerian. You could start with a chamomile or other herbal tea to soothe anxiety.

​Lifestyle:

• Gut health – If anxiety persists and / or you have digestive symptoms, look into gut health with a professional who can identity any specific gut conditions and help you to rebalance.
• Deep breathing – Breathing exercises can help put you into a calmer state and slow both heart rate and blood pressure.
• Reduce and manage stress – Try practicing yoga, mindfulness or meditation to reduce feeling stressed.
• Process any past traumas - Consider working with an expert to help you.
• Look at your sleep - Issues like sleep apnea or insomnia can contribute to anxiety.

 
Anxiety is difficult to cope with and can have different causes. Try out some of these tips to see if you can reduce your anxiety. In more complex situations it may be better to work with a professional to support you on the road to addressing anxiety. Book in for a consultation if you are concerned about your anxiety or want some support in making these changes.
 
By Bronwen Carmichael & Nicola Schuler
 

  Did you know that our liver is the organ responsible for metabolising all our sex hormones such as oestrogen? It’s also the organ that metabolises alcohol. Our body sees alcohol as a toxin and potentially life threatening therefore, when we consume it our body stops the metabolism of sex hormones to focus on the processing of alcohol.
 
  When alcohol is being consumed regularly or over extended periods of time and particularly if combined with other things such as trans fats, sugar and possibly combined with constipation there can become a problem of congestion in the liver. This means the oestrogen does not go through its proper detoxification cycle to be excreted. This can mean oestrogen is recycled back into the blood stream. This can lead to an excess of oestrogen and symptoms such as PMS, bloating, heavy or painful periods, sore breasts, headaches/migraines cellulite and fat deposits that won’t budge in the lower back, abdomen, hips or backs of arms. This kind of recycled oestrogen has been found in higher amounts of women who have had certain types of breast cancer. There have been very strong links between alcohol consumption and the risks associated with breast cancer.
 
  For the people who believe it’s good for prevention of heart disease the WHO has changed its stance. The World Health Organisation and other key groups now recommend that people should not commence or maintain drinking to achieve health benefits and that there is no merit in promoting alcohol consumption as a preventative strategy for cardiovascular disease.
 
  The largest ever study to assess alcohol and disease has concluded that there is no safe level of drinking alcohol. This news is especially concerning for women because alcohol is more toxic to women than men, and takes longer to process. This is due to the smaller percentage of water in a woman's body, and because the protein that breaks down alcohol is produced in smaller quantities in smaller livers. With this in mind, let’s look at the guidelines for alcohol consumption in Australia.
 
  Guidelines and standard drinks vary in country to country however, a standard drink in Australia is defined as 10g of alcohol. This equates to a 100mL glass of wine. At bars and restaurants, wine is often poured at 150ml for a regular glass of wine, this can make it hard to monitor how many standard drinks you’re consuming.
 
The current guidelines advise:
· Drinking no more than two standard drinks on any day
· Drinking no more than four standard drinks on a single occasion
· Children under 15 and up to 17yrs are at the greatest risk of damage from alcohol, drinking it should be delayed as long as possible
· No drinking for women who are pregnant, planning a pregnancy, or breastfeeding
 
  Drinking alcohol is a personal choice and one that in our culture can be taken too lightly. A 2018 poll by the Foundation for Alcohol Research and Education found 45% of Australian drinkers consume alcohol to get drunk, and – not surprisingly – that 73% of people believe that excess drinking is a problem in Australia. The takeaway? There are plenty of health reasons not to drink so why do we? Sometimes finding out our why? is the key to helping us change behaviours. 
 
  If you would like to cut down your drinking or stop all together, there are a lot of resources online. However, you could start by tracking how many standard drinks you’re consuming and aim to have at least three alcohol free days a week. You will probably find your sleep gets better, your skin will improve, increased energy and less digestive symptoms. Hopefully these will be the stepping stones to a happier healthier you.
 
 

For such a little bean, there seems to be almost constant debate about the merits or mediocrity of soy on our bodies. In this article, we take a little look at this mighty legume.
 
Oh, soy. Where to start? For such an innocent bean, there seems to be a constant debate about the merits or mediocrity of soy. And it’s fair to say views are decidedly split on whether this little legume is good or bad for you. Which is funny, given that a decade or so ago, soy would have been derided as a faux-meat wannabe for the hippy set.
 
And today? Well, soy is widely consumed. Not only as a plant-based protein, but as an ingredient in a tonne of processed foods. As soy’s profile has grown, so has the information, studies and divergent views on its qualities. And not just by ordinary folk. Even scientific studies seem to struggle to arrive at a consensus.
 
Say soy
But let’s back it up a little. Exactly what is soy? Well, as mentioned above, it’s a legume – which is essentially a member of the pea family. In whole form, soy is a bean or edamame. And boy it’s versatile. From the raw beans, a huge number of products are created: from the less-processed, more wholesome tofu, tempeh and soy milks, all the way through to products almost unrecognisable as the plant food it once was. We’re talking soy protein isolate, soy lecithin and other soy extracts.
 
When it comes to studies, most focus on one particular part of the soy, and whether this has any health risks or health benefits. But focussing on soy’s compound elements, and isoflavones in particular (a form of phytoestrogen or plant oestrogen), studies tend to miss the wider, more holistic view of soy as a whole food.
 
The problem with this approach is no-one eats isoflavones in isolation. Eat a whole, intact food with other nutrients and compounds, and they act very differently in the body to a refined, isolated compound. We also have to remember most studies are done in-vitro (in a test tube) or in animals.  It's a pretty big stretch to assume the same results are translatable to us as humans.
 
Other studies look at the effects of eating over 14 servings of soy per day. Fourteen! Hey, that might be realistic for chocolate on Christmas day. But is it’s unrealistic and irrelevant for, well… pretty much everyone else on any given day.
 
Soy and oestrogen
What most people seem to be concerned about is whether soy has oestrogen-like properties. Isoflavones do have a similar chemical structure to the oestrogen found in humans. This allows isoflavones to bind to our oestrogen receptors. But does it behave like oestrogen in human bodies?
 
Well, it turns out there are actually different oestrogen receptors in the human body. And isoflavones don't bind to all of them. They selectively bind to receptors different from the ones our own oestrogen hormone binds to. Which means they have very different effects in the body, and sometimes the exact opposite effects of oestrogen.
 
Isoflavones block some of oestrogen's effects, and mimic others generally associated with health benefits. Isoflavones also have antioxidant and anti-inflammatory properties. What most people don’t know – or tend to overlook – is that these phytoestrogens are also found in chickpeas and flaxseeds, amongst other plant foods. And yet we don’t have such fiery debates about those foods.
 
Studies show soy can actually reduce the risk of oestrogen-dominant conditions, like breast cancer, endometriosis and menopause symptoms. Some of the lowest breast cancer rates in the world are in countries, where the most soy is consumed. Worried about 'man boobs'? don’t be. That’s something we can leave to the mammalian oestrogen found in animal products, such as dairy (which, unlike soy oestrogens, DO have the same effects in our bodies as our own oestrogen hormone). Also, let’s not forget the majority of GMO soy is fed to chickens, cattle and pigs, which are then consumed by people.
 
A clear look at the evidence
So, what DOES the evidence say on soy?

• Soy is a great source of plant-based protein
• It contains all the essential amino acids, making it a complete protein
• Soy is a high in fibre, and the type of carbohydrate it contains is easily digestible.
• It can help feed our good gut bacteria and promote healthy bowels
• Soy may reduce the risk of cardiovascular disease, as well as reduce LDL cholesterol levels and blood pressure
• Moderate consumption of soy may be protective against breast cancer and endometrial cancer, as well as reduce the risk of breast cancer reoccurrence 
• Soy may reduce the symptoms of menopause, such as hot flushes
• Soy consumption for men does not have any known effect on hormone levels or sexual development. It may even have a protective role in reducing the risk for prostate cancer.
• Soy has been shown to improve bone density and protect against osteoporosis
• Soy appears to have no effects on the thyroid, as long as you are meeting your iodine needs
• Phytic acid is found in soy. And phytic acid can reduce the absorption of other nutrients, such as zinc, iron, calcium, etc. But cook or ferment soy, and the phytic acid is usually deactivated.

 
Soy made simple
Quite a list, huh? I wouldn’t blame you if you felt a tad overwhelmed right now. So, let’s go back to basics and answer the questions that matter most; what soy is healthy to eat and how much?

• Aim to eat whole-food sources of soy. That’s a big, fat hello to edamame, soy nuts, tempeh, and tofu

• Avoid highly processed and refined soy products. These contain little-to-no nutrients at all, and like all refined foods, they ain’t great to consume regularly. So, if you can, steer clear of mock meats, soy protein isolate (often found in protein/energy bars and some soy milks) and other highly processed soy products
• Always aim to choose organic and non-GMO
• Moderation is key: two to three servings of soy a day is safe. And potentially beneficial.
• Balance is vital. Keep your diet varied with other plant protein sources, such as chickpeas, lentils, beans, quinoa and other whole grains, nuts and seeds.

 
I hope this article shows you there's really nothing to be scared about when it comes to soy. Remember to choose the right kind of soy and focus your diet on a variety of whole, healthy plant foods and you’ll find soy isn’t a lazy legume but one mean bean.

 

Let’s face it, ladies. Menopause sucks. For those going through it, it’s exhausting, unwanted and often embarrassing. For those yet to experience it, the prospect fills us with dread. But it’s not all doom, gloom and hot flushes. In this article, I explore some of the ways women can help themselves through this challenging life-stage.
 
The ups and downs of menopause
If you’re aged between 40 and 58, you’re statistically ripe to experience menopause. The average is around 51. And how it presents – or it’s endocrinological and clinical features – are numerous. Weight gain. Hot flushes. Mood swings. Insomnia. Fatigue. Memory lapses. Even reading the list is exhausting.
 
Although it’s important to remember not every woman will experience all these symptoms all at the same time, the bad news is you are likely to experience most of them at some point. But before things get too bleak, let’s look at ways to minimise some of the worse aspect of menopause.
 
The power of exercise
Exercise is great at any stage of life. But it’s particularly helpful for peri-menopausal or menopausal women wanting to manage symptoms. There are many benefits for women to exercise into menopause, so supporting yourself nutritionally to help you stay as active as possible is vital.
 
Some of the benefits are of exercising include:

• Improving or maintaining cardiovascular fitness
• Preserving or building muscle mass
• Controlling weight and metabolism
• Improving or maintaining bone density
• Reducing the risk of associated conditions
• Assisting mental health
• Boosting self-esteem (such an important mental support)

 
Eat to treat
Hot flushes are one of the most common symptoms that often increase before menopause, peaking two to three years after onset before tapering off again.
 
Some of the triggers include obvious factors, like stress, smoking, a high BMI and SSRI’s. But even coffee, spicy foods, alcohol, sugar and citrus fruits can all contribute. So it’s important to keep an eye on what you consume.
 
Studies have shown that consuming 50-100 mg/day of isoflavones from food seems to be a safe amount to help relieve hot flushes. And not hard to find isoflavones in several delicious forms and relatively small quantities:
 

• Soy milk: 1-1½ cups
• Tofu or tempeh: a 120g serve
• Edamame: a ½ cup serve
• Miso: 3-4 tablespoons

 
A small note: it’s best to get isoflavones from food rather than supplements. Isoflavone supplements might interfere with thyroid function and inhibit mineral absorption, so stick with whole food sources wherever possible.
 
Build them bones
Osteoporosis is another concern for menopausal women. Understandably so. But there are plenty of ways you can preserve bone mass before and during menopause:
 

• Go green and nutty. Incorporate green leafy veggies, legumes, and nuts and seeds. These offer the optimal sources of calcium.
• Vitamin D. Get outside in the sun and top-up your tan at the same time.
• Think before you drink. Avoid excessive alcohol, carbonated drinks, caffeine and salt. They all create an acidic environment and leech calcium from your bones.
• Eat soy. Soy can increase intestinal calcium absorption
• Resist. Resistance training is a great way to build muscle mass quickly. 
• Put down the puffs. Don’t smoke.
• Sweet enough. Avoid refined sugars and grains. They don’t provide nutrients and are more likely to increase inflammation.

 
Swing your mood to the positive
Mood swings can be a common symptom of menopause. But smart nutritional choices can play a foundational role in stabilising the most extreme mood swings.
 

• Incorporate plenty of whole foods rich in vitamin C. Think capsicum, citrus fruits, broccoli, and potatoes.
• Eat foods with B vitamins for the nervous system. Wild rice, brown rice and quinoa are perfect for this.
• Eat whole grains to bump up serotonin.
• Don’t skip meals. Try to eat regularly.
• Limit processed foods.
• Limit alcohol and caffeine. Better yet, avoid them altogether. (Sorry.)
• Incorporate omega-3 fats from algae, flax, hemp, chia, and walnuts

 
Above all, don’t take The Change lying down. There’s plenty you can do – and plenty to look forward to.
 
If you’d like to learn more about how nutrition can be used as a potent tool to help alleviate menopausal symptoms, then contact me to book a consultation.
 

 

​​Vegan. Plant-based. Same-same, right? Well, that would explain why both are so often used as easy substitutes for each other. But not so fast. There’s a huge difference between the two. In this article, we pick them apart.
 
Think about all the diet and health posts you’ve come across in the past week or so. Now try to remember how many had the words ‘vegan’ or ‘plant-based’ in them. Chances are, both terms appeared side-by-side, as if one and the same. They’re not.  And the fundamental difference is that veganism encompasses more than just a way of eating.
 
Veganism is a life choice that categorically declares, “I refuse to use animal products. Period.” And this extends beyond simply diet. We’re talking clothing, body care products and holding a firm ethical stance against product testing on animals in any form.
 
But let’s bring our focus back a little. To that of diet. And in this sense, ‘plant-based’ and ‘vegan’ are kindred spirits. Both abstain from eating animal products and instead eat plant foods in their most natural forms. I know some vegans can get caught up in the whole ‘processed food and vegan treats’ debate. So, for this post I’m calling it a ‘plant based vegan diet’ (PDVD).
 
And PDVDs have so much going for them. Let me count the ways:

• A PBVD has a higher volume of foods that are protective against a variety of cancers
• People on PDVD’s tend to have a lower BMI
• PBVDs have been shown to lower cholesterol and blood pressure
• PBVDs have also been shown to reduce the risk of obesity
• PBVDs tend to lower the risks of developing chronic disease, such as type 2 diabetes
• PBVDs can decrease cell damage and inflammation

 
Published studies that show women in countries where they eat very little meat and animal products have much lower rates of breast cancer. Studies into men with prostate cancer have also shown that early intervention with a vegan diet can result in a reversal or decrease in the progression of the cancer. And there have been several studies showing that people following a vegan diet live on average 3-6 years longer than those who are not.
 
So, exactly how do you implement a PBVD? Well, it all begins with the biggest fundamental of any diet: meeting your nutritional and caloric requirements. And that’s all about planning and understanding what your body needs.
 
People who find they do not thrive are usually the ones who skipped doing their research. Or avoided seeking professional help to make sure they are covering all their macro- and micronutrient requirements. Because if you are consuming a wide-enough variety and a large-enough quantity of plant foods, your nutritional needs can easily be met.
 
And the benefits are impressive. Increased energy. Clearer skin. A reduction in PMS, allergies and migraines. More information and research is becoming available almost daily on PBVD benefits. And with so much going for them, it’s small wonder people are switching to PBVDs at rates never previously seen.
 
If you’re interested in adopting a PBVD (but don’t know where to start) or you already eat this way (but aren’t entirely sure if it meets your entire dietary requirement), contact me for a consultation today.