The top 5 questions I get asked about gluten

Due to the abundance of information available and our habit of asking Dr Google for answers, there is a lot of confusion around gluten and if it is ‘good’ or ‘bad’ for you. I’d like to give you some evidence-based information that may help you decide the role of gluten in your diet by answering five of the most frequently asked questions I receive. 

1. What is gluten and where is it found?

Gluten is a structure that is made up of hundreds of proteins, notably gliadin and glutenin, and is found in grains like barley, durum, semolina, wheat, farina, kamut, rye and spelt grains(1). Many of these grains are used to make breads, pasta, cakes, pastries, and biscuits to give them their fluffy or stretchy texture. Gluten is used as an additive in processed foods to improve texture, flavour and moisture retention. Some foods where gluten may be hiding include vegetarian meat substitutes, confectionary, ice -cream, butter, seasonings, sauces, marinades and dressings(2). All in all, gluten plays a large role in the standard Australia diet and is delicious!

2.What’s the difference between Coeliac Disease and Non-Coeliac Gluten Sensitivity (NCGS)?

Coeliac disease (CD) is an autoimmune disease in genetically susceptible individuals that is caused by eating gluten(3). Classic symptoms include diarrhoea and failure to thrive within the first couple of years of life. You may experience other symptoms or no symptoms at all and can still have CD. CD is diagnosed through a biopsy of the small intestine but may be detected in blood tests that look for specific immune markers(4).

Non-coeliac Gluten sensitivity (NCGS) occurs in people who are not affected by CD or a wheat allergy. The biggest difference between NCGS and CD is that there is a different immune response to gluten and there isn't the complete destruction of your gut villi (finger like projections important for nutrient absorption)(5,6). NCGS symptoms occur hours to days after eating gluten and can disappear when gluten is removed. Classic symptoms include abdominal pain, bloating, bowel habit abnormalities, foggy head, headache, fatigue, joint and muscle pain, dermatitis, depression and anaemia(7). Clinically we see increased intestinal permeability aka ‘leaky gut’ confirmed on blood or urine testing underlying NCGS.

3.Does gluten cause leaky gut?

In short, yes.

In susceptible individuals, when you eat gluten, the tight junctions (gate-like structures in your gut wall) are told to open-up as a result of an increased release of zonulin. Zonulin acts as a signal that says ‘open up please!’ to your gut wall. When gluten is removed from the diet, zonulin levels decrease which causes the immune system to calm down and healing to begin. It’s very important when healing leaky gut to follow a strict gluten-free diet, as the smallest amount of gluten will trigger a zonulin release(8).

4. What are some gluten-free alternatives?

There are many grains that are gluten-free including amaranth, buckwheat, corn, millet, quinoa, rice, sesame, sorghum and teff. Products like arrowroot, lentils, rice and tapioca can produce gluten-free flour and thus to some extent replace wheat flour(1). Luckily in 2018 there is much more awareness around the need, desire or demand for gluten-free products so there are many delicious alternatives available. It is worth noting that there is great variation the quality of the gluten-free alternatives in regards to nutrient, protein and fat content and glycaemic index (how much they impact your blood sugar levels)(9). My advice is to go wholegrain where you can or at the very least, have them with nutrient dense, protein and fat rich toppings, fillings or sauces.

5.What about oats are they gluten free and can I have them?

Gluten is a complex mixture of hundreds of proteins (called prolamins), notably gliadin and glutenin. Similar prolamins exist as secalin in rye, hordein in barley, and avenins in oats and are collectively referred to as “gluten”(10).

Avenin in oats contain a smaller amount of an amino acid called proline, which is higher in some of the other proteins mentioned in wheat, barly and rye. Lower proline content may be why oats are less immune reactive compared to wheat, but may still be a problem in large quantities. Oats may still activate specific immune cells in 10% of CD patients so it may be wise to avoid oats as part of your gluten free diet (11).

Furthermore, it is common for oats to be farmed and milled with wheat and are therefore contaminated with gluten. It is possible that pure, uncontaminated oats, can be made into products that contain less than 20mg of gluten per kg, making it potentially safe in a gluten free diet (12).  One commonly recommended brans of gluten-free oats is Bob’s Red Mill.

Final thoughts

There is so much more to be said about gluten and how it may affect your health, so if you still feel unsure about gluten in your diet, please reach out to us at Narayani Wellness to receive some personalised guidance. Our support can help a potentially confusing path be more simple and accurate for you!

By Naturopath Rachel Larsson

Coconut and Buckwheat Toasted Muesli

Gluten free. Oat free. High protein. High healthy fats.

Your body will love you for starting your day with this well balanced breakfast. Many typical breakfasts are high in carbohydrate and sugar - a nightmare for your pancreas and adrenals. Nuts, buckwheat and coconut form the core of this recipe, providing the right macronutrients (protein and healthy fat) that prevent your blood sugar levels from spiking, keeping your hormones (insulin and cortisol) happy. It is my go to on the days where I don’t feel like eggs and avocado or I need a breakfast with minimal preparation - it’s quick, filling and tasty.  

Shop bought muesli is often loaded up with oats (not so great for those of us avoiding gluten) and can contain high amounts of sugar. It only takes 30 minutes to put together a homemade toasted muesli that lasts a couple of weeks, and you can personalise it to your taste and needs!

I love to serve it with fresh berries and a blob of natural pot set yoghurt or a drizzle of almond milk. It’s also great to nibble on by itself as a snack throughout the day.

Ingredients

• 1 cup whole buckwheat kernels/groats

• 2 cups roughly chopped nuts and seeds of your choice

• (I like almonds, cashews, brazil nuts, pepitas and sunflower seeds)

• 1.5 cups coconut flakes

• 1.5 cups puffed millet (I have also used puffed rice or amaranth in the past with success)

• 3 Tbsp chia seeds

• 1 tsp cinnamon

• 3-4 Tbsp coconut oil

• 2 Tbsp rice malt syrup

Method

1. Combine all dry ingredients in a large mixing bowl.

2. Melt the coconut oil in a small pan and add rice malt syrup. Stir until combined then remove from the heat.

3. Mix the oil mixture through the dry mixture until everything is coated.

4. Spread the mixture out on lined baking trays, so that it is no thicker than 1cm.

5. Bake in the oven on 120 degrees C for 20 minutes, turning once, or until the mixture is lightly golden in colour.

6. Wait until the mixture is completely cool before packing it away for storage in the pantry.

Created by Naturopath Lucy Mason

Low FODMAP Winter Warming Soup

You have just discovered the low FODMAP diet and your tummy is feeling much better for it, but traditional Winter food feels so bland without onion and garlic! It doesn’t have to. This delicious soup uses ginger, chilli and high quality chicken stock to give it some serious flavour. These warming ingredients are perfect for cold Winter nights, and the mix of fresh veggies makes it light, healthy and refreshing.

Not only will low FODMAP be gentle on your tummy, but the gelatin in the chicken stock may aid the healing of a leaky gut, which often accompanies FODMAP issues. At Narayani Wellness we encourage the use of high quality organic chicken broth, as pesticides accumulate in connective tissue and are therefore often found in high quantities in non-organic meat broths. You can make your own organic broth or buy it ready made from most health food stores. For a vegan/vegetarian variation of this soup, substitute chicken stock with a homemade veggie stock. Tofu, tempeh or boiled eggs could be used instead of poached meat.

Serves 3-4. Preparation and cook time 30-40 minutes.

Gluten free, dairy free. Vegan/vegetarian option.

Ingredients:

• Thumb sized piece of fresh ginger, finely grated

• One fresh chilli finely chopped (seeds removed)

• 1 tbsp oil (we like olive, coconut or ghee)

• 1 large carrot, grated

• 1 large zucchini, seeds removed and grated

• ½ large capsicum, thinly sliced

• 4 stalks/1 cup broccolini, chopped

• 500g organic meat of your choice (I used chicken drumsticks) (optional)

• 1.5 L organic chicken stock

• Salt and pepper to taste

• Fresh coriander to serve

Method

1. In a large pot, saute the chilli and ginger in oil for 2 minutes on medium-high heat

2. Add the chicken stock.

3. If using meat, add it now to poach in the stock

4. Remove the meat with tongs once cooked through and place on a cutting board to cool

5. Turn pot down to a simmer, add the vegetables and cook until just soft

6. Meanwhile, shred the cooked meat with a couple of forks or chop into small pieces

7. Add the meat back to the pot

8. Serve into bowls, salt and pepper to taste and top with fresh coriander!

Created by Naturopath Lucy Mason

Prebiotics for health

The exciting possibilities of prebiotics for a variety of digestive, immune and mood related complaints are only just being discovered.

Prebiotics are receiving more attention with the increasing understanding of the human microbiota (all of the bacteria, viruses and fungi that live on and in us), as the two together can have an incredible impact on our health.

What are prebiotics?

Essentially, prebiotics are ingredients found in whole, unprocessed vegetables, fruits, legumes, grains, nuts and seeds which are not digestible to us, but provide the perfect food for beneficial gut bugs living within us(1). 

These ingredients are broken down by the microorganisms in the digestive tract into compounds that have a beneficial effect in multiple areas of the human body, which can include altering the activity of the same bugs that created them! Most prebiotics are carbohydrate fibres, and it’s the knock-on effect of eating them that makes them so special.

How do they relate to probiotics?

I often hear prebiotics being confused with probiotics. While they act very similarly in the gut, they are in fact different.

Probiotics are live organisms that we take in supplement form, where the species of bacteria are known and measured(2). 

Much like the gut bugs that have been living in us since the first few days of life (our microbiota), probiotics also love to munch on prebiotics.

You will often find probiotics and prebiotics in combination in a supplement to enhance the products therapeutic quality. A lot of the research around prebiotics looks at how they interact with two of the most common probiotics, Lactobacilli and Bifidobacteria species(3).

What’s the difference between fibre and prebiotics?

Most prebiotics are fibre, however not all fibres are prebiotic. Fibre is often classifie

d as insoluble or soluble, which also provides a good basis for distinguishing which ones are prebiotic.

Insoluble fibres do not get broken down by us or by our gut bugs, however they do bulk out the stool, helping to keep us regular(4). These are the stringy fibres that give a lot of foods their rough texture, such as the skin of nuts, seeds, fruits and vegetables.

Soluble fibre, found in a variety of whole foods, cannot be broken down by us, but are easily fermented by bacteria. Those that exert a proven beneficial effect on us are termed prebiotics.

Types of prebiotics

Here is a little bit of extra information for the science lovers out there. A clear cut catagorisation of what is and what isn’t a prebiotic has not yet been established as it is still a young area of science. If we consider what has the potential for prebiotic activity, the following fibres and their respective foods are included:

• Non-starch polysaccharides such as beta-glucans (mushrooms), pectins (pear, apple, plum, citrus), gums (guar gum, xanthum gum), hemicellulose (psyllium husk) and cellulose (broccoli, cabbage, kale, cauliflower).

• Non-digestible oligosaccharides such as galactans (legumes) and fructans, primarily inulin (onion, garlic, artichoke, asparagus, leek, chicory root, banana).

• The disaccharide lactulose (only found in supplement form).

• Sugar alcohols including sorbitol (pears, plums, dried fruits) and mannitol (button mushrooms).

• Resistant starch, which is starch that resists digestion in the small intestine, making it available in the large intestine for fermentation (potatoes, legumes, whole grains).

How do prebiotics improve our health?

Prebiotics selectively stimulate the growth of beneficial bacteria that are indigenous to our guts, including the well-studied Bifidobacteria and Lactobacilli species. These bacteria, when thriving, help to seal the barrier between the intestine and bloodstream, improve our immunity and keep potential bad bacteria/fungi (such as clostridia and candida) to a minimum.(3). With a healthy microbiota, improvements are noted in mood, skin, allergies and autoimmune conditions, just to name a few.

In addition, bacteria create short chain fatty acids (e.g. butyrate, propionate and acetate) from prebiotic fibres, which have beneficial effects throughout the body. For example, butyrate, made by Lachnospiraceae and Ruminococcaceae bacteria, is a major energy source for the cells that make up our colon. Propionate acts at the liver to suppress cholesterol synthesis and acetate is utilised by the heart, brain, kidneys and muscles(1).

When prebiotics can be problematic

For people that have certain intestinal issues, such as Small Intestinal Bacterial Overgrowth (SIBO) or Irritable Bowel Syndrome (IBS), eating the wrong types of prebiotics can make symptoms worse. For example, fructans and sugar alcohols (which are both considered FODMAP foods) are known to cause bloating, flatulence and discomfort in certain people(5). 

However, complete avoidance of prebiotics deprives healthy gut bugs of food and can make the situation worse in the long run. If you fall into the SIBO or IBS, or are unsure, working with a practitioner can help minimise symptoms while still making sure your good bugs are fed! 

By Naturopath Lucy Mason

Warm sweet potato and lentil salad

This gluten-free, dairy-free, vegan and vegetarian friendly recipe is the perfect meal or side dish to your favourite protein. 

There are so many elements to this salad that nurture and support your gut health with our favourite being fibre!

Adequate intake of fibre for men is 30g/day and women is 25g/day (1), which most Australian's fail to meet (2). High fibre intake is proven to have health-protective effects and disease-reversal benefits including heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases (3).

Resistant carbohydrates and dietary fibre, from sources like sweet potato and lentils, influences the variety and number of bacteria we have in our gut, as well as their bacteria's metabolic abilities (4), which influences so many aspects of our health, including mood and immune function.

So dig in to this delicious recipe and feed your gut some fibre.

Serves 4-5. Preparation and cook time 1-hour 20min

Ingredients

• 800g sweet potato cut into 2 cm cubes

• 2 cloves crushed garlic

• 1 ½ C bite sized broccoli florets

• 150g snow peas, cut into thirds

• 1 can (400g) brown lentils, drained and rinsed

• 1-2 handfuls of rocket

• Coconut oil

• ½ lemon juiced

• 2 tsp seeded mustard

• 2 Tbsp olive oil

• 1 tsp dried oregano

• Salt and pepper to taste

• Feta or parmesan (optional)

Method

1. Preheat oven to 180 degrees celsius.

2. Add sweet potato to a lined baking tray and coat in coconut oil, garlic, salt and pepper. Place baking tray in oven and bake for 1 hour or until golden brown.

3. In a large bowl add snow peas, rocket and lentils. Sit this aside.

4. To make the salad dressing, in a small bowl add lemon, mustard, olive oil, oregano, salt and pepper. Stir until combined and pour into the large bowl.

5. After the sweet potato has been in the oven for 45 minutes, add the broccoli florets to the bake try and bake for the remaining 15 minutes.

6. After the baked vegetables are done, add them to the large bowl and mix well.

7. Serve in your favourite plate or bowl with the option of adding your favourite parmesan or feta.

By Naturopath Rachel Larsson

Leaky Gut. Do you have it and what to do about it?

Leaky gut, also known as increased intestinal permeability, is linked to a whole bunch of common health complaints that we tend to just put up with or accept as being normal for my body.

It has been linked to food intolerance's, acne and skin conditions, allergies and hay fever, asthma, fatigue and thyroid conditions.

In addition to this, it can be associated with digestive symptoms such as constipation, diarrhoea and irritable bowel syndrome(1). Clearly, it is very possible that you, or someone close to you, is suffering from leaky gut.

How is this possible?

To understand how leaky gut may be at the root of your symptoms, you need to know a bit about the gut. Our gut has many roles including digestion and nutrient absorption, and is an important protective barrier that monitors our internal and external environment. It also plays a massive part in the function of our immune system. For example, did you know that about 75% of our immune cells live there(2)? 

It also has an intimate relationship with our nervous system. Have your ever noticed that when you feel stressed or anxious, you may experience a change in bowel movements? Nervous tummy anyone?

Why do we get leaky gut?

In a healthy gut, our gut wall cells are triggered to open up and absorb good things like nutrients and keep our bad bugs and toxins out. Our digestive system is always getting triggered to open up and close but can usually keep a happy balance and recover from any minor insults.

When the gut is in contact with nasty triggers like medications, parasites, chemicals and certain foods, it’s ability to close up starts to struggle. If exposure is for a short time, the barrier can return to normal, however if these stressors continue, this barrier is strained.

Then the immune system, which lies beneath the gut lining, becomes overwhelmed. It loses sense of what is self and what is a potential allergen, toxin or baddie. This dysfunction starts to cause trouble to the point of developing autoimmune conditions.

Remember all the conditions mentioned at the start? Yes, the gut connection is real(3)!

What can I do about leaky gut?

Gut health and gut healing can be a tricky, especially if other conditions are present. A great place start would be:

1.     Probiotics

Probiotics help with leaky gut because of their beneficial role in supporting the immune system in the gut wall. This is evidence of their support in a vast array of health conditions. It’s so important to understand that not all probiotics are the same and this is where clinical expertise can really help. If you react to fermented foods (a good source of probiotics) or probiotic supplements something else maybe going on including histamine intolerance. This is why it is helpful to work with someone experienced in treating gut issues(4).  

2.     High fibre foods

After putting in all the good bugs into our system, we need to feed them. High fibre foods really means a vegetable rich diet. Great fermentable foods include sweet potato, lentils, pumpkin leek, garlic, asparagus, onion. Think high FODMAP foods. Delicious(5)!

3.     Reduce aggravating factors

We don’t want to keep giving our gut triggers that upset inflammation and immune function. Our body needs the time and environment to heal. This means limit alcohol, gluten, eat organic where possible and get rid of refined carbohydrates and sugar… put down the donut(6)! 

4.     Manage stress. Yes, this can be the hardest thing to do.

We live a lifestyle that fuels the fight and flight response and neglects our rest and digest nervous system – which is hugely important for our digestive ability.  Ever experience diarrhoea when you feel anxious or constipation when feeling stressed? Whether it is journalling, deep breathing, yoga or walking, it is important to find a way to manage your emotional and mental health(7).

5.     Eat a colourful, nutrient rich diet.

For our body to function at its best, it needs good sources of nutrients from a wide range of fresh, unprocessed foods. Fill your diet with good quality protein sources, a colourful variety of vegetables and fruits and you are on your way from getting all the nutrients and antioxidants you need for a healthy gut. We give a special shout out to amino acids like glutamine and nutrients like zinc and vitamin A, which the gut just loves.

How can I find out if I have leaky gut?

If you or someone you know suffer from the above mentioned conditions, then you should be considering the health of your gut and determining if you have leaky gut. As a practitioner who just loves all things gut health related, one of the first steps I take with my patients is testing for leaky gut. My inner nerd is thrilled by this test as it a brilliant way to measure how much healing needs to be done and can be tested again to assess progress.

Once we identify if you have leaky gut, it is important to determine how to treat it holistically. Not only can you experience a positive shift in your current symptoms, but also prevent complications such as autoimmunity and chronic disease in the future. Isn’t that great?

By Naturopath Rachel Larsson

Fermented Beet Kvass

One of our favourite gut loving recipes is beet kvass. Beet kvass is type of fermented drink, you know, similar to kefir or kombucha. Kvass has so many health benefits and is great for your gut. Due to it's fermentation process it is a wonderful source of probiotics which can help the health of your gut and immune system, it is also rich in antioxidants with is excellent for your liver. Using beetroot is traditionally known for it's blood cleansing properties, in addition to being a great source of nutrients.

Kvass typically has a tangy, salty flavour which can be an acquired taste. Using beetroot also gives it a wonderful earthy flavour. If beetroot isn't your thing, you can use other foods to ferment like fruits (strawberries and raisins) and herbs (mint). 

 Ingredients        

• 2-4 organic beetroot
• 1-2 tsp sea salt or Himalayan salt
• Filtered water
• A few tablespoons whey, dripped from yoghurt or milk kefir (optional)
• 1-1.5 litre glass jar

Directions

1. Wash unpeeled beets and chop into large cubes

2. Place beets in a jar and add salt and optional whey (if not using whey add an extra tsp of salt)

3. Fill jar with filtered water, you want to cover the beetroot by at least two inches

4. Seal with lid and leave on the counter at room temperature for 4-7 days to ferment (4-5 days in summer)

5. Transfer to fridge

6. Have about ¼ cup daily on own or dilute with water

Image: Courtesy of CERES Fair Food.

How your gut is connected to hay fever and allergies

I bet you are wondering, ‘how can my water eyes, running nose and sneezing be connected to my gut?’. As you may have noticed today, there are studies coming out linking all sorts of conditions and diseases to the health of your gut. Allergic rhinitis, commonly known as hay fever, is no different. 

For starters our digestive system plays a huge role in the balance of our immune system. Almost 70% of our entire immune system is located in our gut(1). For hay fever and other allergic diseases the ‘hygiene hypothesis’ was thought to have a role in the increase in allergies, with the lack of exposure to microbes in early life increasing the risk of allergies in later life(2). Now something called the 'microbiota hypothesis' is thought to play a role, meaning a change in our gut bugs influence the development of our immune system(3). Although allergies are also influenced by genetics, some of the environmental and lifestyle factors that change your gut bacteria and increase your risk for allergies include infant use of antibiotics, formula feeding and being born by caesarean section(4,5). Oppositely, growing up with pets(6), growing up on a farm(7), being born through vaginal delivery and being breast fed has been linked to positively influencing your gut’s flora to include more ‘protective strains’(4,5).

What your body does in an allergic reaction

For an allergy to exist, allergen sensitisation must first occur. Special immune cells present in the mucosal surfaces of the body such as nose, lungs and gastrointestinal tract, detect the allergen. One type of immune cells comes into contact with the allergen which are then displayed on the cell's surface. This cell then lets other immune cells know to produce antibodies (IgE) specific to the allergen. From then on, if you are exposed to that allergen, an allergic response is triggered. The allergen is identified by antibodies (IgE) causing immune cells to release inflammatory mediators, such as histamine (8). Histamine is responsible for the itchy nose and runny nose, red watery eyes and dry cough.

The gut-lung connection

The lining of your gut is structurally very similar to lining of your lungs. If you are someone with allergies, inflammation will tend to happen in both areas, as it is thought that leaky gut may have a role in 'leaky lungs'. Our gut flora are also likely have a major impact on the integrity of the lung tissue(9).

Histamine and your gut

You may think histamine is the bad guy because it is linked to your allergies, but in fact is extremely important for mood, stomach acid, blood vessels, and muscle functions (10). The problem with histamine is for some people they can be suffering from histamine intolerance. This means they produce excess histamine and/or have a deficiency in the enzyme that breaks it down. When it comes to our gut, some of our microbes are capable of producing histamine. These microbes produce an enzyme, which converts histidine into histamine. The more of these microbes you have, and the more histidine you consume, the higher the amount of histamine you can produce. Histamine can be then be absorbed and taken around the body, exacerbating allergic symptoms (11).

How to improve your allergy symptoms

1. Heal your gut. Gut health and healing isn't straight forward and may require a professional to guide you. There may be other gut issues at play, like Small Intestinal Bowel Overgrowth (SIBO) driving gut inflammation and increased intestinal permeability (leaky gut), which will also need to be addressed.

2. Balancing gut flora can balance your immune system. This means probiotics from capsules or fermented foods. Be careful with fermented foods if you are histamine sensitive though, as they are a source of histamine. If you feel worse on bone broths or foods like sauerkraut then get in touch with a trained professional to help you refine your diet and introduce these gut healing foods slowly. Some strains that can help reduce histamine include Bifidobacteria infantis and Lactobacillus plantarum (12, 13).

3. Eat fermentable fibre. Eat a diet full of complex, fermentable fibre as it helps intestinal microbiota make short chain fatty acids (SCFAs). SCFAs help regulate the immune system and decrease allergic airway inflammation (14). 

4. Try eating low-histamine diet. Following a low-histamine diet can help reduce the severity of allergy symptoms. Foods to avoids that are high in histamines include canned and ready meals, fermented foods, aged and matured foods like cheese, fish, shellfish, avocados, spinach, cocoa and leftover meat (15).

5. Eat foods high in quercetin or take a supplement. Quercetin is a natural antihistamine and can be found in foods like grapefruit, onions, apples, black tea, leafy green vegetables and beans. Some herbs like Ginkgo biloba and Sambucus spp. are also sources.

6. Zinc. Zinc is a key nutrient involved in maintaining a healthy immune system. It is also necessary in healing and maintaining a healthy gut wall. Supplementing with zinc could significantly help in the healing of leaky gut(16). To find out your zinc levels and get the safest, and get most appropriate zinc supplement, see one of our professionals. Eating foods rich in zinc can also help including grass-fed beef, oysters, lamb, chickpeas, pumpkin seeds, cashews, chicken, spinach and mushrooms.

7. Eat local, raw honey. Raw honey contains both beneficial bacteria and trace amounts of pollen picked up by the bees from local plants. By eating raw honey, you can 'educate' your immune system to tolerate these local pollens (16). By local we mean the neighbouring suburbs, postcode or city. Australian honey isn't considered 'local' as the plants in Perth are very different to that in Melbourne, for example. 

8. For symptom relief try clearing your nasal passage using a neti pot. If any allergens are stuck in the passage this can clear them out and give some temporary relief.

How seeing a naturopath can better your health.

As a naturopath, we often see patients that have suffered years of ongoing, unresolved complaints and have been searching for answers without any luck. You may have a feeling that 'something more can be done', looking for a natural approach or are sick of getting prescribed antibiotics for the common cold. What about a desire to understand your body or wanting to have optimal, thriving heath and not feeling like you are just surviving? Does any of that sound familiar? If so, naturopathy may be for you. 

Naturopath's have the exciting, complex and rewarding job of looking and treating you as a whole person. What does this actually mean? This means that when you come in with a concern, for example you feel tired all the time, we will look beyond how much sleep you are getting. We will also consider your personal health history, family history, blood tests, medications, stress levels, physical examination, diet, allergies and so much more. We do this because we want to understand your unique situation as we appreciate the many causes that contribute to you feeling this way. An understanding of who you are is so important in giving you the best treatment.

The beauty of naturopathy is that the therapies we use are well tolerated and can actually be a support to conventional medicine. Although our remedies have traditional beginnings, many of them have substantial scientific evidence that support there use and efficacy. Naturopathy is also wonderful and unique in that there is no 'one fix' approach to a problem. It has a broad scope of treatment and can use the following remedy options according to your circumstance. 

• Herbal medicine as liquids, tablets and teas
• Dietary advice to promote food as medicine and nutritional supplements
• Lifestyle and environmental advice to promote mindfulness and wellbeing
• Flower essences have an energetic basis and can enhance the emotional aspects of healing.   

Using the example above, if your 'feeling tired all the time' was caused by high levels of stress we could look at using one or a combination of diet modification, herbal medicine, nutrient supplementation and mindfulness techniques. Interestingly this means that if your friend were to need help because they also felt tired all the time due to stress, we may actually consider completely different herbs, nutrients and dietary advice because we would consider their unique circumstances.  

In essence, naturopathy is based on the principle that the body has an inherent ability to heal itself. We follow these six philosophies when treating you:  

1. The healing power of nature  (Vis Medicatrix Naturae)
2. Identify and treat the cause (Tolle Causum) 
3. Treat the whole person (Tolle Totum)
4. Do not harm (Primum Non Nocere)
5. Doctor as teacher (Docere)
6. Prevention (Preventare)

At Narayani Wellness, your naturopathic experience is truly unique as we have a supportive community of passionate naturopaths and integrative doctors working together. We believe more can be achieved by having these two approaches as it has greater potency and efficacy than doing things separately. Our approach to patient care embraces the combination of traditional philosophy with functional testing, and we find we get better results with our patients with the addition of functional testing. Functional testing allows us to look at the finer processes that occur within our bodies. This includes looking at how our cells function, our energy production pathways, how we clear toxins, how we make our brain chemicals, hormone profiles and how we can achieve healthy bowel functions. Our focus is to put you first and we realise the best relationship is one built on trust. All of this keeps us on our toes which motivates us to do professional development and stay current with research to continually benefit you.

We realise that Spring is a time we focus on our health and 'recover' from Winter woes. For some, this means the annual struggle of hay fever or a time to address old health issues that flared up from a change in your diet and exercise. With Spring well and truly here and the excitement of warmer days coming, maybe this is the right time for you to see a naturopath and regain your health.