Holiday 1st aid kit

When’s the best time of year to take a holiday? Any time of course! You’ve been waiting all year for your holiday and now it’s finally here! The last thing you need is to get sick, put up with digestive disturbances or have a minor accident.

Planning ahead now and taking a few well thought out supplements can help you and your family stay healthy and relaxed so you can enjoy your holiday to the fullest.

MagnesiumMagnesium is involved in over 300 chemical reactions in your body, but its big claim to fame is to help maintain a healthy nervous system. A healthy nervous system helps to keep you feeling calm, and your body relaxed. Magnesium can also help:

Maintain normal muscle contraction and relaxation Assist in the relief of menstrual cramps Energy production Exercise performance; exercise increases the body's requirements for magnesium Helps the body metabolise carbohydrates, proteins and fats Maintain healthy glucose metabolism in healthy individuals Support a healthy stress response in the body Support healthy heart muscle function and rhythm in healthy individuals.

ProbioticsSudden cramping and pain in your abdomen can often mean big trouble when you’re

travelling, leaving you running for the toilet! Was it something you ate, did you forget to drink bottled water or have you picked up a tummy bug? Whatever the reason, diarrhoea associated with travelling can certainly ruin your holiday. Taking a room stable probiotic with you is ideal as you don’t have to worry about refrigeration. Probiotics can help:

Support healthy digestive function Restore healthy intestinal flora by competing with pathogenic bacteria associated

with traveller’s diarrhoea Reduce the occurrence of diarrhoea associated with antibiotic use Support gastrointestinal health Maintain and support healthy immune function Reduce the risk of mild upper respiratory tract infections (Bifidobacterium lactis).

Zinc and vitamin CNo-one wants to get sick or feel uncomfortable while they’re on holiday. Strengthening your immune system can help to offset the many challenges of travelling. Flying often results in exposure to respiratory pathogens, a change of season or weather may bring on a cold or mild upper respiratory tract infection and minor cuts and scratches may increase your risk of developing an infection. Zinc and vitamin C can help:

Provide relief from the symptoms of colds Reduce the severity of colds In the management of mild upper respiratory tract infections Promote the healing of minor wounds such as cuts, scratches and abrasions Maintain healthy skin Support healthy immune system function.

Digestive enzymesWhen you’re on holidays you tend to eat more food than usual and many different types of food that vary from your normal ‘at home’ diet. How well you digest and absorb your food can make all the difference to your digestive comfort and digestive enzymes help to take the pressure off your digestive system. Digestive enzymes support healthy digestive function and aid in the digestion of fats, proteins and carbohydrates, including fibre and lactose. Drinking more alcohol than usual can also deplete your body’s level of digestive enzymes. Digestive enzymes can help:

Support healthy digestive function Indigestion Flatulence Bloating With the feeling of fullness.

Top 4 tips for digestive calm this Christmas

Christmas is an exciting time of year for many of us with food and alcohol taking centre stage at Christmas celebrations with family and friends. The temptation to go overboard with the amount of food you eat or drink can be hard to resist, leaving you feeling uncomfortable and low in energy.

Digestive enzymesEating large amounts, particularly those ‘once a year’ celebratory foods, can place stress on your digestive system and your body’s ability to produce the right amount of digestive enzymes. Digestive enzymes support healthy digestive function and aid in the digestion of fats, proteins and carbohydrates, including fibre and lactose.

Tip 1: Digestive enzymes support healthy digestive function and help relieve digestive symptoms such as indigestion, flatulence, bloating and the feeling of fullness.

B vitaminsEating lots of processed foods, drinking alcohol and the stress of Christmas can lead to reduced levels of B vitamins. B vitamins assist sugar and carbohydrate metabolism and are beneficial for those who consume a diet high in refined or processed foods.

B vitamins each have their own health benefits, but when you combine them together in a complex, they work well together.

Tip 2: B vitamins support healthy energy production, nervous system function and support emotional wellbeing. B vitamins support a healthy stress response in the body.

Liver supportIf you’re a regular partygoer, or you only drink a small amount of alcohol every now and then (but anticipate a busy festive season), you should learn to love your liver. Your liver is heavily involved in processing and detoxifying alcohol from your body and plays a secondary role in digestive function.

Tip 3: St. Mary’s thistle, Dandelion, Schizandra, Bupleurum, Globe artichoke and the phytonutrient curcumin from Turmeric provide liver tonic activity to support the liver and help maintain healthy digestive function. Dandelion root and St. Mary’s thistle may help to relieve the symptoms of digestive disturbances such as bloating, flatulence and the feeling of fullness.

ProbioticsEating too many of the wrong types of food and consuming alcohol can disturb the balance of your intestinal flora, which may lead to mild digestive symptoms. Probiotics are dynamic, living micro-organisms that help to re-establish friendly intestinal flora and inhibit the growth of unwanted intestinal flora to help maintain balanced, healthy intestinal flora. Probiotics help to balance the digestive system and support healthy digestive function.

Tip 4: Probiotics support digestive and immune system health and help to relieve digestive complaints such as regurgitation, abdominal pain, nausea, gurgling, constipation, irregular bowels and flatulence in healthy individuals.

Is vitamin C for me?

Vitamin C (also known as ascorbic acid) is an essential nutrient that you need to obtain daily from your diet or through supplementation. Most species of animals can produce their own vitamin C, however humans are among one of the few species that are unable to produce their own vitamin C.

The discovery of vitamin C and its deficiency state is historically associated with a condition known as scurvy, where old-world sailors undertook long sea voyages without access to fresh fruits and vegetables, valuable sources of vitamin C. Most people these days are familiar with vitamin C’s ability to support the healthy functioning of the immune system and to reduce the duration and severity of cold symptoms. Vitamin C also provides a number of other beneficial actions for general health and wellbeing:

AntioxidantVitamin C provides powerful antioxidant activity and is considered to be our main water-soluble antioxidant. Antioxidants help to protect your body from free radicals and oxidative damage. High concentrations of free radicals in your body can lead to oxidative damage in various cells and tissues. Vitamin C also helps to regenerate our main fat-soluble antioxidant, vitamin E, and maintains your glutathione levels, your body’s ‘master’ antioxidant.

Collagen productionCollagen is your body’s most abundant protein, representing approximately 30% of total body protein, and is a major structural component of connective tissues found

in your body, in skin, hair, nails, ligaments, tendons, cartilage, teeth and bone. Collagen provides tensile strength and firmness to connective tissues around your body. Vitamin C is needed for the formation of your body’s connective tissue and is essential for the production of collagen. If collagen is produced and vitamin C is not available, the collagen will be unstable, resulting in abnormal tissue structure. Vitamin C assists in the maintenance of healthy skin and promotes wound healing.

Immune healthVitamin C is important for the healthy functioning of your white blood cells and your immune response. A deficiency of vitamin C may make you more susceptible to infections, including the common cold.

StressVitamin C plays an important role in your body’s ability to manage physiological stress during infection and injury. Vitamin C is found in high concentrations in your adrenal glands and plays an important role in the production of your stress hormones, including cortisol and adrenaline. When your stress hormones are high during times of physical, mental or emotional stress, vitamin C can be quickly depleted from the adrenal glands and your urinary excretion of vitamin C increases. Our busy lifestyle means that we are constantly under physical, mental and emotional stress.

How can I get more sleep?

Most of us take a good night’s sleep for granted. However, between 20-35% of Australians, including children, teenagers and adults, suffer from disrupted sleep, inadequate sleep duration, daytime fatigue or excessive sleepiness. The quality of your sleep can affect the way you look, feel and behave.

How sleep problems can impact your healthIt’s estimated that we spend one third of our lives sleeping. Even after one night of disrupted sleep, you can look and feel tired, irritable and emotional, have difficulty focussing and concentrating and even feel hungrier than normal. Chronic lack of sleep can lead to long-term health problems and have an impact on the other two thirds of your life by affecting your mind, body, relationships, productivity and safety.

Types of sleep problemsSleep problems revolve around difficulty in getting to sleep and/or maintaining sleep. Nervous stress, mild anxiety, complete or partial obstruction of the upper airways, shift work, reduced melatonin (your main sleep hormone) levels, night sweats, going to the bathroom, excessive sleepiness during the day, pregnancy or pain can all contribute to sleep problems.

The science of sleepEven though you are asleep, sleep is known to be a highly active process where the

day’s events are processed and energy is restored. While getting enough sleep is important, the stages of sleep are equally important. Sleep follows a set pattern, alternating between REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. 75% of your sleep occurs in NREM while the other 25% occurs in REM. You enter NREM as you fall asleep which occurs in four stages:

Stage 1 – time between being awake and falling asleep Stage 2 – sleep onset; light sleep where breathing and heart rate are regular and

body temperature drops Stages 3 & 4 - deepest and most restorative sleep, particularly stage 4, where blood

pressure drops, breathing becomes slower, muscles relax, tissue growth and repair occurs, energy is restored and various hormones are released.

REM sleep first occurs about 90 minutes after falling asleep, where your brain is active and dreams occur, your eyes dart back and forward and your body becomes immobile and relaxed. REM sleep provides energy to the brain and body and supports daytime performance.

Top 4 herbs that can help to support healthy sleep

Zizyphus – traditionally used in Chinese medicine as a sedative for the relief of sleeplessness. Zizyphus exerts an inhibitory effect on glutamate mediated excitatory pathways in the brain, assisting sleep.

Magnolia – traditionally used in Chinese medicine for the symptomatic relief of mild anxiety.

The active compounds in Magnolia contribute to the anti-anxiety activity of the herb by interacting with GABA receptors. GABA reduces excitability throughout the nervous system, so it helps with sleep.

Passionflower – traditionally used in Western herbal medicine to relieve sleeplessness and restlessness due to nervous stress.

Passionflower strengthens the effectiveness of GABA, promoting a state of relaxation. GABA acts as a calming and relaxing agent during stressful situations. A deficiency of GABA may lead to sleep disturbances and contribute to mild anxiety and nervous tension.

Californian poppy – traditionally used in Western herbal medicine as a sedative to relieve sleeplessness and nervousness.

California poppy has a sedating effect on the central nervous system as it inhibits the breakdown of dopamine and the production of adrenaline. Californian poppy is a non-narcotic sedative that does not reduce mental alertness.

Bergamot and cholesterol health

While cholesterol is vital for your health, too much can be a problem for over 6 million Australian adults. Bergamot, a natural hybrid fruit derived from bitter orange and lemon, supports healthy cholesterol and cardiovascular health.

What is cholesterol?Cholesterol is a fat-like substance that is naturally produced by your body and is found in your diet in eggs and animal products that are rich in fat, particularly saturated fats, such as meats and full-fat dairy foods.

Cholesterol is essential for many of your body’s metabolic processes, including the production of hormones (oestrogen, testosterone and adrenal hormones) and vitamin D, and is necessary for the structure of cell membranes, to produce bile acid for healthy fat digestion, metabolism of other fat-soluble vitamins and to insulate nerve fibres. It is not necessary to consume cholesterol in the diet as your body can produce sufficient cholesterol to meet its needs.

‘Good’ vs ‘bad’ cholesterolCholesterol is transported around your body in the blood attached to lipoproteins. There are two main types of lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL):

LDL (considered ‘bad’ cholesterol) carries most of the cholesterol that is delivered to cells

HDL (‘good’ cholesterol) helps remove excess cholesterol out of the cells, including cells in the arteries

Too much LDL in the bloodstream can lead to the development of fatty deposits in the arteries, causing narrowing of the blood vessels. Cholesterol doesn’t cause any immediate symptoms, and it’s usually only when damage has been done over a period of time that issues related to cholesterol are discovered, usually associated with cardiovascular health. For good health, it’s important to maintain a healthy balance between good and bad cholesterol.

Cholesterol and inflammationWhen cholesterol occurs in the bloodstream, excess LDL begins to seep into the inner wall of the artery. This triggers an inflammatory response, which accelerates the accumulation of cholesterol in the artery wall and in turn, produces higher levels of inflammation. Over time, the deposited cholesterol hardens into a plaque, which may rupture and lead to adverse cardiovascular events.

Bergamot and cholesterol healthBergamot contains a unique composition of citrus flavonoids and has the highest concentration of flavonoids compared to other citrus fruits. Bergamot maintains healthy cholesterol and supports healthy cardiovascular system function. Some of these flavonoids are potent antioxidants that help to reduce cholesterol oxidation and free radical damage to cells. The exact mechanism of Bergamot’s action is not clear, however, it is likely due to multiple mechanisms.

Alpha Lipoic acid - 2 Antioxidants in 1

Alpha Lipoic acid (also known as ALA) is a unique water- and fat-soluble antioxidant that plays a central role in helping to prevent free radical damage and oxidative stress in the body. ALA helps regenerate and recycle many other antioxidants within the body making it a great allrounder for general health and wellbeing.

‘R’ and ‘S’ forms of ALAThere are two forms of ALA: the ‘R’ and ‘S’ forms which have identical chemical structures and are considered to be isomers or mirror images of each other, much like your left and right hands. The ‘R’ stands for ‘rectus’, meaning ‘right’ in Latin, and the ‘S’ stands for ‘sinister’, meaning ‘left’. The majority of clinical trials have been conducted on the mixed ‘R’ and ‘S’ ALA forms.

Free radicalsFree radicals are generated by the body as by-products of normal, everyday metabolic processes and through exposure to environmental toxins, including pesticides, heavy metals, cigarette smoke or chemicals and alcohol, poor diet or excessive exercise. Free radicals are unstable molecules that contain unpaired electrons, so they tend to gravitate towards and ‘steal’ other molecules from your proteins, fats and deoxyribonucleic acid (DNA) via oxidation to improve their stability. When oxidation occurs, important elements of cells are damaged and lose their ability to function normally.

Antioxidants, such as ALA, help to fill the gap and bind with these water- and fat-soluble free radicals to improve their stability and to neutralise them, counteracting their harmful effects. ALA enhances the antioxidant functions of vitamins C (water-soluble) and E (fat-soluble), coenzyme Q10 and glutathione, your body’s ‘master’ antioxidant, to strengthen the body’s antioxidant network and to minimise the risk of cellular damage.

Free radicals vs antioxidantsA healthy balance between free radicals and antioxidants is important for good health and general wellbeing. When the volume of free radicals begin to outweigh your body's ability to control them, you can run into problems.

Benefits of ALA:

Antioxidant power – ALA easily converts to its reduced form, dihydrolipoic acid (DHLA), which also provides antioxidant activity. This makes ALA and DHLA a potent antioxidant couple.

Blood vessels – ALA has the ability to cross the blood-brain barrier and, due to its antioxidant activity, helps reduce inflammation and damage to blood vessels. ALA helps support healthy blood flow by protecting the endothelium, the inner lining of blood vessels that regulates the diameter of the blood vessels.

Nerve health – ALA helps reduce oxidative stress on nerve fibres, which may help to reduce numbness, tingling, burning and prickling associated with irritated nerves in the peripheral areas of the body.

Energy production – ALA plays an important role in energy production as a necessary cofactor in energy producing reactions and in the conversion of carbohydrates, proteins and fats into energy. ALA raises the mitochondrial energy-producing capabilities of a cell and supports skeletal muscle tissue during exercise and muscle tissue after exercise by reducing lactic acid and oxidative stress.

Niacin extended-release

Niacin, commonly known as nicotinic acid, is a form of vitamin B3. Immediate-release forms of niacin are commonly associated with flushing of the skin, known as the ‘niacin flush’, caused by the dilation of capillaries. Extended-release forms of niacin considerably reduce the risk of niacin flushing.

Niacin and energyNiacin is a water-soluble vitamin required for the function of over 200 enzymes throughout your body. It is well-absorbed and metabolised in the liver to nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP are essential for energy metabolism in the body. Niacin helps convert food into energy and assists in the metabolism of proteins, carbohydrates and dietary fats.

Niacin can be formed in the body from the amino acid tryptophan and it takes 60mg of tryptophan to make 1mg niacin. Poor protein intake, especially inadequate tryptophan, can increase the risk of niacin deficiency.

Skin healthNiacin supports skin health as it can dilate small blood vessels, improving blood flow of nutrients and oxygen to the skin.

Sugar metabolismNiacin is a component of the glucose tolerance factor (GTF) that supports sugar metabolism and digestion.

Dietary fatsNiacin is often used in high doses for lipid metabolism and to assist the digestion of dietary fats. Niacin can inhibit the mobilisation of free fatty acids from peripheral tissues and reduces hepatic synthesis of triglycerides and the secretion of low-density lipoproteins (LDL) and very low-density lipoproteins (VLDL).

Niacin vs nicotinamideNiacin (nicotinic acid) and nicotinamide (niacinamide) are the two main forms of vitamin B3 found in the foods we eat, and both can be converted into active forms of vitamin B3 in the body. Both niacin and nicotinamide can perform all the essential biochemical functions of vitamin B3 in the body and prevent a deficiency, however, niacin has additional actions, such as blood vessel dilation.

Niacin extended-releaseExtended-release formulations of niacin release niacin into the body over an 8-hour period and are less likely to cause flushing when compared to immediate-release forms. Although this flushing effect is transient and harmless, it can be uncomfortable and concerning if people do not expect it. The body usually adapts to niacin intake over time and side-effects lessen in severity. Skin flushing is worse when niacin is taken on an empty stomach.

It’s important to differentiate between extended-release forms of niacin and sustained-release forms of niacin. Sustained-release forms of niacin release niacin into the body over a 24-hour period and are associated with a higher risk of liver toxicity and gastrointestinal intolerance when compared to unmodified niacin formulations. This may be because the liver is not given a break.

Extended-release niacin formulations allow the vitamin to be absorbed over an 8-hour period, which reduces the incidence of flushing seen with immediate-release forms of niacin, and liver toxicity, seen with sustained-release forms of niacin, as it still allows the liver to have a break. Increased risk of liver toxicity is not seen with extended-release forms of niacin.

Hot flushes and night sweats

Menopause is a normal biological process in a woman’s life, marking the natural transition between fertility and age-related non-fertility.Menopausal symptoms, in particular hot flushes and night sweats, can vary in their duration and severity and typically begin for women in their late 40’s to early 50’s, often leaving them hot and flustered.

Menopause, hot flushes and night sweatsHot flushes and night sweats are caused by changing levels of hormones in the body, particularly declining oestrogen levels during the peri-menopause, menopause and the post-menopausal phases.

Peri-menopause is the period of time, usually 4-10 years, before the onset of menopause that tends to affect women in their early 40’s.

Menopause is defined as the cessation of menstruation for at least one year and usually occurs anywhere from around 45-55 years of age. Menopause may be natural or artificially induced by surgical or pharmaceutical interventions.

Post-menopause follows the menopausal phase where the ovaries stop producing oestrogen and while the adrenal glands and the conversion of androgens within fat cells produce small amounts of oestrogen.

As a woman approaches peri-menopause, declining oestrogen levels have a direct effect on the hypothalamus, a part of the brain that’s responsible for temperature control. Low levels of oestrogen trick the hypothalamus into believing the body is overheating. This triggers a cascade of biochemical processes to try and cool the body down by dilating blood vessels, resulting in hot flushes and night sweats.

Hot flushes and night sweats are the number one complaint for women experiencing menopause and are characterised by:

Sudden, intense feelings of heat in the face, neck and arms (these can often be followed by cold chills)

Excessive sweating

The frequency, duration and severity of hot flushes and night sweats varies greatly between women. Some women experience mild hot flushes and night sweats every now and then, while other women experience severe hot flushes and nights sweats all day and all night. Avoiding well-known triggers such as caffeine, alcohol, stress and excessive heat, can help to prevent hot flushes.

Top 4 herbs for hot flushes and night sweats

1. Sage has been used for thousands of years and is traditionally used in Western herbal medicine to relieve excessive sweating, night sweats and hot flushes associated with menopause. Sage contains tannins, which provide antihidrotic activity, helping to relieve night sweats and excessive sweating.

2. Zizyphus is commonly used in traditional Chinese medicine (TCM) to help balance warming and cooling energies in the body and to relieve irritability, sleeplessness and night sweats.

3. Shatavari is traditionally used in Ayurvedic medicine as a female rejuvenating herb and to relieve menopausal symptoms.

4. Chaste tree, also known as Vitex, helps support normal healthy hormone balance, helps relieve hot flushes and maintains dopamine activity. Dopamine is a neurotransmitter that is involved in maintaining normal body temperature and normal, healthy moods.

Could you benefit from vitamin E?

The health benefits of vitamin E relate to its powerful antioxidant activity where it not only interacts with a host of other antioxidants, but can also be recycled and regenerated back into its antioxidant form. Antioxidants help to protect your body from free radical damage and oxidative stress.

Vitamin EVitamin E is your most powerful fat-soluble vitamin which relies heavily on healthy fat digestion for absorption. The majority of vitamin E is stored in your fat cells, with smaller amounts found in the heart, muscles, reproductive organs, and the adrenal and pituitary glands. D-alpha-Tocopherol is the most abundant and biologically active form of vitamin E with the highest bioavailability (dl-alpha-Tocopherol is a synthetic version of vitamin E).

Antioxidant activityVitamin E is a key player in the body’s antioxidant network where it prevents free radical damage and oxidation from occurring, and once it has been used to stabilise and neutralise free radicals, it can be recycled repeatedly with the help of other antioxidants, such as coenzyme Q10, vitamin C, glutathione and alpha Lipoic acid.

Free radicals and oxidationFree radicals are unstable molecules that gain stability by stealing from other molecules, such as proteins, DNA and cell membranes. They are formed by a biochemical reaction known as ‘oxidation’ – think of an apple slice that quickly turns brown – this is oxidation in action. During oxidation, important components of cells may become damaged, which then lose their ability to function normally. Free radicals can be generated as natural by-products by the body, including as a result of ordinary metabolic processes and immune system responses, or by the foods and water you consume, alcohol, some medications, pesticides and the air you breathe. Antioxidants can help to reduce the formation of free radicals or they can donate a molecule to the free radical, helping to stabilise or neutralise it, so there is no need to steal from other important molecules.

Food sources of vitamin EGood food sources of vitamin E include animal and plant-based foods such as cold pressed vegetable oils, particularly wheatgerm oil, nuts, seeds and avocados. Spinach, kale, sweet potato, yams, egg yolk, liver, soya beans, asparagus and dairy products also contain some vitamin E. Processing and cooking foods can easily destroy vitamin E, with up to 55% lost through cooking.

Do I need extra vitamin E?Your requirements for vitamin E are increased by exposure to pollution, pesticides, additives and radiation, and if you eat a highly processed or cooked diet. Some medications and fat malabsorption problems may reduce your absorption of vitamin E, so supplementing with vitamin E may assist in the management of a dietary vitamin E deficiency and support the maintenance of general wellbeing. Therapeutic doses of vitamin E typically range up to 2000 I.U./day (international units).

Olive leaf – an old favourite

The Olive tree is regarded as one of the oldest cultivated trees in the world and provides a valuable source of Olive leaves. Olive leaves were first thought to be used medicinally by the Ancient Egyptians and the Olive tree was called “The Tree of Life” in the Bible. Traditionally, Olive leaf is used in Western herbal medicine to promote general health and wellbeing.

Active compounds of Olive LeafThe primary active compound found in Olive leaf is the antioxidant oleuropein, considered to be responsible for the majority of the leaf’s main therapeutic activity. Olive leaf also contains other valuable compounds, including hydroxytyrosol, rutin, apigenin, luteolin and important nutrients, such as selenium, chromium, vitamin C, iron, zinc, beta-carotene and a broad variety of amino acids. These additional compounds, in conjunction with oleuropein, work together to improve the overall therapeutic effect of Olive leaf.

Olive leaf is traditionally used in Western herbal medicine to:

Support healthy immune system function Relieve mild fevers and reduce body temperature Maintain healthy cardiovascular system function Temporarily relieve mild fluid retention

What to look for in an Olive leaf extract:

1. Fresh, hand-picked Olive leavesThe majority of Olive leaf extracts on the market are made from dried or reconstituted powders. Look for an Olive leaf extract that is made directly from the fresh leaf, from peak mature trees. This ensures less processing and a greater availability of the fresh, active compounds. Hand harvesting means that the leaves do not get bruised and the tree does not get damaged in the process.

2. Standardised oleuropeinLook for a high dose of standardised oleuropein. The higher the oleuropein content, the higher the therapeutic benefits. A standardised oleuropein content guarantees that each and every dose of Olive leaf contains the stated amount of this active compound.

3. Ethanol and water extraction processAn ethanol and water extraction ensures that both the water and fat soluble active compounds are extracted and concentrated. Ethanol acts as a preservative during the extraction process, so it helps protect the active compounds from degrading. Residual ethanol and water is ultimately removed by vacuum drying so the extract remains with a full spectrum of plant compounds.

Magnesium citrate for an energy boost

Magnesium is an essential mineral required for the normal, healthy functioning of your body; it’s involved in over 325 enzyme systems. Magnesium supports energy production, heart health, glucose metabolism, bone health, muscle contraction and may help relieve premenstrual syndrome (PMS) symptoms and mild headaches.

Magnesium bioavailabilityMagnesium is either organic or inorganic. Organic forms include citrate, aspartate, orotate, fumarate and amino acid chelates, while inorganic forms include oxide, chloride and carbonate. Organic forms of magnesium are generally better absorbed and produce fewer gastrointestinal disturbances when compared to the inorganic forms of magnesium.

In studies, organic forms of magnesium consistently show greater bioavailability than inorganic forms. A study comparing the bioavailability of three magnesium forms, citrate, amino acid chelate, and oxide.

Magnesium absorptionMagnesium absorption takes place in the small intestine and either increases or decreases depending upon your body’s requirements; low serum magnesium encourages increased absorption and vice versa. Magnesium salts, such as magnesium citrate, provide high solubility so they tend to have the most complete absorption.

Magnesium levels are regulated by the small intestines (controlling absorption), the kidneys (controlling excretion), and bones, teeth, muscles, liver, pancreas and other non-muscle soft tissue (major storage sites).

In magnesium citrate, the magnesium is bonded to citric acid, so it remains stable in the stomach in the presence of hydrochloric acid and is delivered intact to the small intestine for easy absorption. Magnesium citrate is electrically neutral so it doesn’t interfere or compete with other important nutrients for absorption.

Magnesium citrate brings big energy benefitsMagnesium is found in very high concentrations near the powerhouse (mitochondria) in every cell of your body. Once inside the cell, magnesium separates from the citrate, leaving elemental magnesium and citric acid. Citric acid is an essential component of the citric acid or Kreb’s cycle where your body’s high energy currencyadenosine triphosphate (ATP) is produced.

Magnesium citrate provides an excellent source of a highly bioavailable and absorbable magnesium with the added benefit of citrate for energy production. Magnesium citrate may be beneficial for:

The management of mild migraines as it provides symptomatic relief of mild migraine headaches and can reduce their frequency and severity

Maintaining a healthy cardiovascular system Maintaining bone strength as it is an important structural component of bone and

assists in the metabolism of calcium and phosphorus Glucose uptake into cells, supporting glucose metabolism in healthy individuals The management and symptomatic relief of PMS Maintaining a healthy nervous system Maintaining healthy blood vessels in healthy individuals Maintaining normal muscle contraction and relaxation Assisting in the relief of menstrual cramps Exercise performance as exercise increases the body's requirements for magnesium Metabolising carbohydrates, proteins and fats

Quercetin, your natural antihistamine

Quercetin is a natural antihistamine found widely in nature that provides symptomatic relief of hayfever and seasonal upper respiratory tract allergies. Antihistamines in general compete with histamine at receptor sites around the body, so help to protect you from the ill-effects of large amounts of histamine.

Quercetin, the king of flavonoids

Quercetin is a naturally occurring flavonoid or bioflavonoid, a water-soluble plant pigment that give plants their vibrant colours. Quercetin is found in many fruits, vegetables, leaves and grains including apples, red onions, red grapes, citrus fruit, tomato, broccoli, raspberries, blueberries, blackberries, green tea, capers and parsley.

Flavonoids possess potent anti-inflammatory and antioxidant activity. Other flavonoids, including rutin and hesperidin, have a similar action to that of quercetin, although quercetin is the most active of the flavonoids, providing greater bioavailability for a better therapeutic effect.

How your body handles an allergic reaction

Allergies produce abnormal immune responses to objects that are typically harmless to most of us. When you're allergic to something, your immune system mistakenly believes that this substance is harmful to your body, so it establishes a defence mechanism to protect you.

Your immune system generates large quantities of a defence molecule called immunoglobulin E (IgE), an antibody that attaches itself to the allergen. Each IgE antibody is specific to a particular allergen, so if you're allergic to grass pollen, you would have large numbers of specific IgE antibodies for grass pollen, but no IgE antibodies for any other types of pollen.

After your first exposure to an allergen, the IgE antibodies produced attach themselves to immune system cells called mast cells. These mast cells become primed and ready to be activated when you next encounter that allergen. At the next exposure to this allergen, the IgE antibodies attached to the primed mast cells, signal the release of large amounts of histamine and other chemicals that cause inflammation and irritation, responsible for your allergy symptoms.

Quercetin dampens allergy symptoms quickly

Quercetin's natural antihistamine activity helps to reduce the strength of an allergic reaction, reducing the inflammation and irritation associated with allergy symptoms. Excessive histamine release is largely responsible for the symptoms of hayfever and seasonal upper respiratory tract allergies including runny nose, sneezing and itchy, watery eyes, so antihistamines help to reduce these symptoms.

Quercetin provides significant anti-inflammatory activity by blocking a number of different inflammatory pathways in the initial stages of an allergic response, helping to decrease the level of inflammation associated with allergic reactions.

The antioxidant activity of quercetin helps to mop up free radicals that cause damage in your body and preserves the action of vitamin C, another natural antihistamine. Free radicals have the ability to activate inflammatory pathways in your body.

Quercetin is generally well tolerated and is suitable for children aged 6 and over. The recommended dosage for hayfever and seasonal upper respiratory tract allergies ranges from 250-600mg, in divided doses, throughout the day.

Common nutritional deficiencies in children

Every parent wants their child to be happy and healthy. During childhood, growth and development occurs at a very rapid rate so it’s important to ensure that your child receives the right level of nutrients to support their health and vitality, whichever growth stage they’re at.

Top 5 nutritional deficiencies in Australian childrenYour child’s nutritional requirements can vary widely, depending on their age, rate of growth and their level of physical activity. Consequences of poor nutrition are far ranging and include failure to thrive and cognitive difficulties. A vitamin or mineral deficiency may take weeks or months to emerge and may lead to health problems, both now and in the future. Even though a balanced diet will always play an essential role in the healthy growth and development of your child, many children are fussy eaters, which means they may be missing out on several important nutrients.

In Australia, children tend to be deficient, or have low levels of:

Vitamin D: healthy bonesVitamin D increases the absorption of calcium and phosphorous, so it plays an important role in the development of healthy bones. Deficiency is more prevalent

during the winter months when there is less sunlight available to produce vitamin D. It’s difficult to get good levels of vitamin D from food sources, so spending some time outdoors in the sun, or taking a vitamin D supplement, will help to prevent a dietary vitamin D deficiency.

Zinc: healthy immune function & skinZinc deficiency is quite common in children. Zinc provides antioxidant support and is important for supporting healthy immune function and maintaining healthy skin.

Iodine: brain & eye healthIodine deficiency is the world’s number one cause of poor cognitive development in children. Iodine helps maintain healthy brain and cognitive function and is beneficial for the prevention of a dietary iodine deficiency. See Children’s Fish-i Care here.

Omega-3’s: brain healthMany children are not getting enough omega-3 fatty acids (FA’s) in their diet. Fish oil provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) FA’s. FA’s are required for healthy brain function and DHA is an important structural component of the brain and helps maintain healthy eye function. Supplementing with FA’s is beneficial for children with a diet low in fish.

Calcium: strong bonesCalcium helps to strengthen bone and tissue in children. It’s thought that around 50% of children in Australia don’t consume enough calcium in their diets and excess intake of soft drinks, or a diet high in fats and sugar can increase calcium excretion. A diet deficient in calcium can lead to osteoporosis later in life. Adequate dietary calcium during childhood and throughout life is required to maximise bone health.

If you think your child may be missing out on any of these important nutrients from their diet, look for good quality supplements that have been specifically formulated with children in mind. A children’s multivitamin and mineral formula, calcium or fish oil formula may help to reduce the risk of your child developing some of these common childhood dietary deficiencies.

Vibrant healthy skin

If you’ve had problems with your skin, it doesn’t matter whether you’re young or old, a man or a woman, you can achieve vibrant, healthy looking skin by providing the right building blocks. We’ll let you in on our top 5 nutrients for vibrant healthy skin.

How to achieve vibrant healthy skinEveryone wants to have fabulous, vibrant, healthy looking skin. It’s one of the first things we notice about each other and its appearance can either make or break your confidence. Whether it’s breakouts, allergies, or fine lines and wrinkles that are a cause for concern, there’s one common denominator that’s important for healthy looking skin and that’s making sure you have the right building blocks.

Your skin reflects your healthThe appearance of your skin is a good indicator of your overall health and reflects the state of your whole body. If there’s one thing we know about clear healthy skin, it’s more than just skin deep. Everyday factors, from the foods you eat, your hair and body products, pollution, sun exposure, smoking and stress can all impact how your skin looks and feels.

3 important building blocksYour skin provides a hard-wearing barrier between your internal and external environment, much like a waterproof bodysuit that’s flexible, washable, resists wrinkles, keeps its shape and lasts a life time. Skin is made up of two main layers; the epidermis or outer layer is made up of keratin and the dermis or inner layer is made up of collagen and elastin.

1. Keratin provides a tough protective coating which acts as physical barrier for your skin, helping to protect all the underlying structures in your body, including the dermis. This is why you don’t dissolve in the bath!

2. Collagen provides flexible strength and firmness by attracting and binding water, helping to keep your skin well hydrated and ‘plumped-up’ so effectively pushes out and reduces fine lines and wrinkles.

3. Elastin provides ‘elastic’ properties, allowing your skin to stretch and bounce back to its original shape. When you smile or laugh, elastin allows your skin to stretch and then bounce back into shape once you’ve stopped smiling or laughing.

Our top 5 nutrients for vibrant healthy skin

1. Collagen supplementation boosts collagen levels by replenishing lost or declining levels to ‘plump-up’ and hydrate skin for smooth, firm and youthful skin.

2. Silica is found in abundance in the skin and is essential for keratin production and the cross-linking of collagen, so it helps maintain healthy skin and skin elasticity. Together, keratin and collagen help maintain the strength, integrity and elasticity of your skin.

3. Zinc is an important antioxidant which protects against free radicals and supports normal skin structure and wound healing. Zinc is essential for the formation of collagen, connective tissue and the maintenance of healthy skin.

4. Vitamin C provides antioxidant protection, is essential in several steps required for collagen production and helps to prevent the breakdown of existing collagen. Vitamin C is also required for the production of elastin and firm connective tissue.

5. Resveratrol is a potent antioxidant and free radical scavenger. Free radical damage contributes to the formation of fine lines, wrinkles and sagging skin.

Nutrients during pregnancy

Pregnancy is such an exciting and special time in a woman’s life as she watches the way her body changes and grows to accommodate her unborn baby. Keeping active in conjunction with nutritional support can help you to make the best of your pregnancy.

Pregnancy fitness and healthHow exciting – you’re pregnant! There’s never been a better time to look after yourself, so you can really sit back and enjoy your pregnancy while making plans to welcome your new baby. Staying physically fit and active in conjunction with healthy nutritional support will keep both you and your baby in tip top shape.

Physical activityKeeping physically fit and active during pregnancy offers many health benefits, such as improving physical and mental wellbeing while helping you to maintain a healthy weight. Healthy pregnant women should participate in some form of aerobic and muscle strengthening exercises to a point where they can still carry on a conversation without being breathless. Make sure you warm up, cool down and only exercise within your comfort zone; just make sure you don’t overdo it. Depending on your level of fitness, physical activities to enjoy include yoga, swimming, walking, light jogging, aqua aerobics, cycling or specialised pregnancy exercise classes.

Nutritional supportDuring pregnancy your dietary requirements increase to support not only your health, but also that of your developing baby. Eating a wide variety of unprocessed foods is a good place to start, and taking a specialised pregnancy multivitamin provides a broad-spectrum of important nutrients. In theory, a healthy nutritious diet should provide you with all the nutrients you need while pregnant, but there are some vitamins and minerals that are especially important during pregnancy:

Folic acid & vitamin B12Folic acid, if taken daily for one month before conception and during pregnancy, may reduce the risk of women having a child with birth defects of the brain and/or spinal cord, such as the neural tube defects known as spina bifida and anencephaly. Folic acid and vitamin B12 are important for DNA replication, cell division and growth, and are necessary for the production of red blood cells and to maintain normal blood in healthy individuals.

IodineDietary iodine deficiency is re-emerging as a significant problem in Australia and New Zealand and recent research has identified Australian pregnant women to be at risk of iodine deficiency. Iodine requirements are increased during pregnancy and adequate maternal iodine levels are important for healthy brain development. To meet the increased demands of pregnancy, it is recommended that iodine supplementation be taken prior to trying to conceive and throughout pregnancy and breastfeeding.

CholineCholine plays a key role in foetal development and is required for the healthy development of the brain and nervous system during pregnancy.

Omega-3 fatty acidsFish oil provides a rich source of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Increasing omega-3 fatty acids during pregnancy may be beneficial to both mother and child and sufficient levels during pregnancy are required for normal development of the baby. DHA in particular is important during pregnancy for healthy brain, eye and vision development.

Birth preparation with Raspberry leafRaspberry leaf has been traditionally used as a women’s tonic and is taken during the third trimester of pregnancy to prepare the uterus for labour and to facilitate childbirth.

Can traditional Chinese mushrooms strengthen my immune system?

Now that the cooler weather and shorter days have arrived, it’s nice to look forward to staying warm and cosy indoors. Unfortunately, the cooler weather also heralds the dreaded cold and upper respiratory tract infections season. If you’re conscious about staying well this winter, now is the perfect time to support your immune system with traditional Chinese mushrooms.

Prevention beats the cure hands downYour body’s immune system functions as a surveillance system, constantly monitoring and protecting your state of internal and external health, 24 hours a day, 7 days a week. These protective measures range from simple defences, such as maintaining healthy skin and mucous membranes, to more complex defences, such as the production of specific antibodies and chemical agents that fight and destroy foreign organisms, including bacteria and viruses.

Traditional Chinese mushrooms have a long history of medicinal use across many cultures and contain biologically active polysaccharides, including beta-glucans, proteoglycans and related compounds in their fruiting bodies. Polysaccharides form the major class of immunologically active molecules in these mushrooms.

Is your immune system unhappy?Signs of an unhappy immune system include decreased resistance to bacterial, fungal and viral infections, prolonged recovery after illness and a feeling of being tired and run down. There are many factors that can influence the health of your immune system: excessive consumption of simple sugars, processed foods or alcohol, environmental toxins and pollutants, certain medications or pre-existing health conditions and gastrointestinal disturbances to name a few.

The magic of traditional Chinese mushroomsTraditional Chinese mushrooms help support your immune system on a number of levels. Some of the most popular traditional Chinese mushrooms include Shiitake, Reishi, Cordyceps, Snow fungus and Turkey tail, which contain antioxidants, essential minerals selenium and copper, vitamin D, B vitamins and fibre.

Mushrooms are used in traditional Chinese medicine to:

Relieve the symptoms of colds and mild upper respiratory tract infections Strengthen the lungs for the relief of coughs Dispel phlegm due to their expectorant activity Maintain a healthy immune system Strengthen the body's defences Relieve the symptoms of upper respiratory tract allergies

So, if you think you might need a little extra immune support before winter arrives, consider traditional Chinese mushrooms to help support your immune system. Insert website product page for Mushroom 5 Complex.

We’ve got you covered this winter

A strong healthy immune system can quickly detect and destroy potentially harmful bacteria, viruses, fungi or other substances that appear foreign or harmful. An unhealthy immune system is not able to mount an effective immune response, leaving you more vulnerable to infections and illness generally.

Strengthening your immune systemWinter is the peak cold and flu season and your immune system is your first-line surveillance system that operates 24 hours a day, 7 days a week, constantly monitoring and protecting your state of internal and external health. Your immune system activates protective measures that range from simple defences, such as maintaining healthy skin and mucous membranes, to more complex defences, such as the production of specific antibodies and chemical agents that fight and destroy foreign organisms.

Building up your body’s defences for a strong and healthy immune system isn’t always top of mind, but we should all make it a priority for health and wellbeing, particularly in winter.

PreventionPrevention is always better than the cure, particularly if you tend to suffer from recurrent infections. Being proactive and maintaining a healthy immune system strengthens your body’s defences, helping to reduce your risk of catching those typical winter illnesses such as colds, flu and mild upper respiratory tract infections.

Acute symptomatic reliefSometimes, despite all your best efforts, you can still get ill. It’s difficult to avoid close contact with family when they’re sick, and if you add stress, poor dietary choices or not enough sleep to the equation, your body can become overloaded, leaving you more vulnerable to illness. Providing symptomatic relief can help you cope with everyday activities.

Which is the right product for me?

Fortunately, many herbs and nutrients support healthy immune function and help with some of those acute cold, flu and mild upper respiratory infection symptoms, such as sore throats and coughs. Choosing the product that suits you best comes down to convenience, whether you prefer a liquid, tablet or capsule, and your symptom picture.

Top 6 lifestyle tips for a healthy winter

Eat organic in-season fruits and vegetables daily Drink filtered water daily Get out in the fresh air and sunshine Dress appropriately for the weather conditions Exercise daily Ensure adequate restful sleep

How can I relieve cold sores?

If you’ve ever experienced a cold sore, you’ll know how these small, fluid-filled blisters on your lips can have a big impact on how you look and feel. Tingling sensations, swelling, redness, that ‘run- down’ feeling and the unpleasant appearance of a cold sore is enough to make you run for cover.

Herpes simplex virus 1 (HSV1)

Cold sores are caused by HSV1 and are relatively common. It’s estimated that around 90% of people carry HSV1 antibodies, meaning that they have been exposed to the virus at some point in their lives, and yet only about one third will ever experience a cold sore. Once you have been exposed to HSV1, it tends to lie dormant in the nervous system until triggered by an event, and in some cases, this can be many years after the initial exposure. When triggered, HSV1 travels through the nerve endings until it reaches the skin where many small, and often painful, vesicles or blisters erupt.

HSV1 triggers

HSV1 is highly contagious and is spread through direct contact with a blister, such as kissing, or through indirect contact, such as sharing drinking glasses, cups, straws etc. There are no known antidotes for HSV1, however triggers for future outbreaks have been identified and include:

A weakened immune system Recent cold, flu or upper respiratory tract infection A high arginine to lysine ratio in the body Stress and fatigue Sun or wind exposure on the lips Hormonal fluctuations

How to reduce the frequency and duration of cold sores

By being aware of triggers that cause a cold sore outbreak, you can take preventative measures to reduce the frequency and duration of future outbreaks. Supporting healthy immune system function and reducing your stress levels are important in managing HSV1 outbreaks. Supplementation with herbs and nutrients may also be beneficial:

Lysine hampers the activity of arginine, an amino acid that promotes the growth of HSV1. Therefore, Lysine helps to decrease the frequency of cold sores and reduces the time taken for cold sores to heal. Lysine and arginine compete for absorption, so supplementing with lysine is best combined with a diet low in arginine-rich foods. Foods high in arginine include chocolate, nuts, some seeds and chick peas. Lysine can be taken to help reduce the risk of a cold sore breakout or taken at higher doses during an acute attack.

Olive leaf contains high levels of oleuropein, the key pharmacologically active component that helps maintain a healthy immune system. Olive leaf is traditionally used in Western herbal medicine for the relief of the symptoms of colds, flu and mild upper respiratory tract infections.

Vitamin C and zinc both support the immune system. Zinc is required for enzymes and proteins involved in skin renewal and a zinc deficiency is common in adolescents, the elderly, vegetarians, pregnant and lactating women. Vitamin C is essential for the formation of collagen and connective tissue, which are structural components of the skin. Zinc and vitamin C support wound healing.

Withania, Rhodiola, Rehmannia and Licorice are adaptogenic and adrenal tonic herbs that help promote resistance to stress, helping your body function normally during stressful situations while supporting your adrenal glands. Rhodiola, standardised to contain the active components, salidroside and rosavin, may enhance physical and mental performance during times of stress and fatigue. Withania, an Ayurvedic tonic herb, is traditionally used in Ayurvedic medicine to restore vitality during debility, stress and exhaustion.

Vitamin D - are you deficient?

In Australia and New Zealand, the prevalence of vitamin D deficiency varies, but it’s recognised to be much higher than previously thought, even though we live in a relatively sunny climate. Some experts acknowledge that between 25-60% of Australian adults and children may be vitamin D deficient.

Where can you find vitamin D?

Vitamin D is interchangeably known as a vitamin or hormone, naturally produced by the body when your skin is exposed to UVB sunlight. The best time for UVB sunlight exposure is between 10am–3pm and should be for a duration of between 5-10 minutes. You can also find small amounts of vitamin D in certain foods, such as cold-water fish, cod liver oil, dark green leafy vegetables, egg yolks and milk, but this is usually not enough to maintain good levels of vitamin D.

Vitamin D2 vs D3

There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 (ergocalciferol) is a synthetic form of vitamin D, whereas vitamin D3 (cholecalciferol) is identical to the vitamin D produced naturally by UVB sunlight exposure. Vitamin D3 is much more effective at raising vitamin D levels in the blood, making it the preferable choice of vitamin D in nutritional supplements.

How much vitamin D is enough?

A daily dose of 1000IU of vitamin D3 has been found to increase vitamin D levels by 25nmols/L over a three- month period. Normal reference ranges for blood levels of vitamin D can vary between pathology laboratories, but it’s generally accepted that blood levels:

Less than 50nmols/L indicate deficiency Between 52-72nmols/L indicate insufficiency Between 75-150nmols/L indicate sufficiency

Risk factors for vitamin D deficiency

A significant number of Australians do not receive enough vitamin D and the Australian government has taken steps to correct this by mandating vitamin D fortification in many dairy products. Common risk factors for a vitamin D deficiency include:

Limited or inadequate exposure to sunlight – excessive sunscreen usage, confinement indoors

Lifestyle factors – exposure to air pollution, being overweight, excessive alcohol intake

Dietary deficiency – due to food restrictions such as a low-fat diet, intolerances or allergies

Ageing – the skins capacity to produce vitamin D is decreased in the elderly Dark pigmented skin – the pigment melanin in dark skin can’t absorb as much

sunlight Medications – including some powerful anti-inflammatories, deplete vitamin D levels Malabsorption conditions – including coeliac disease and Crohn’s disease Women wearing a veil (particularly during pregnancy) and their infants

Vitamin D may assist in the prevention of vitamin D3 deficiency when dietary intake is inadequate and assists in the maintenance of general well-being.  

The importance of vitamin D for health

Vitamin D plays a crucial role in many areas of your health and is important for:

Healthy immune system function Healthy mood Normal sugar metabolism in healthy individuals Bone health - aids the absorption of calcium and is required for healthy bones and

teeth, and helps maintain bone density and bone strength Muscle strength – helps maintain muscle strength and, by helping to maintain

muscle strength, may reduce the risk of falls in the elderly

Pregnancy and breastfeeding - sufficient levels are required during pregnancy and breastfeeding for muscle and nerve development in infants

What are signs of an unhappy liver?

Your liver is awesome; always hard at work, 24 hours a day, 7 days a week and it’s one of the most important organs in your body with the unique ability to regenerate itself if damaged. Learning to love your liver and keeping it in tip-top shape is important for your health, happiness and wellbeing.

The ‘control centre’Think of your liver as a ‘control centre’, involved in monitoring, directing and overseeing many activities in your body, such as cleaning up and removing toxins, processing the foods you eat and regulating a number of chemical reactions. As one of the largest and busiest organs in your body, your liver is heavily involved in a wide variety of activities including:

Detoxifying and clearing waste products, toxins, alcohol, medications and hormones from your bloodstream

Producing bile salts to help break down fats Maintaining healthy digestive function Storing and releasing sugars and fats for energy Storing and distributing vitamins and minerals around your body Breaking down hormones and old blood cells Producing essential proteins, including blood clotting factors and enzymes Making and storing cholesterol

Signs and symptoms of an unhappy liverThere are a number of signs and symptoms that may give you a clue that your liver is unhappy and not working to its full capacity:

Abdominal discomfort Digestive disturbances, including bloating, flatulence and heartburn Temporary loss of appetite Feeling of fullness

Your top 3 ‘liver-loving’ herbs

St Mary’s thistle is the classic ‘gold standard’ liver herb traditionally used to support the liver and gallbladder, and to help maintain healthy digestive function. St Mary’s thistle is a liver antioxidant and free radical scavenger, helping to protect the liver from toxins and assists healthy liver regeneration. Traditionally, St Mary’s thistle is used for the relief of symptoms of non-specific dyspepsia, such as bloating, flatulence and heartburn.

Dandelion root is a bitter liver tonic herb traditionally used to aid digestion and to stimulate the appetite in cases of temporary loss of appetite. Dandelion root may help to relieve the symptoms of digestive disturbances such as bloating, flatulence and the feeling of fullness.

Schizandra has a long history of use in Traditional Chinese Medicine (TCM) as a liver tonic.

What’s the difference between coenzyme Q10 & ubiquinol?

Ubiquinol is the active and bioavailable form of coenzyme Q10 (coQ10), while other forms of coQ10, such as ubidecarenone, need to be converted to ubiquinol prior to utilisation by the body. Ubiquinol is naturally present in the body, with around 95% of plasma coQ10 in the form of ubiquinol.

Ageing, fatigue, physical exercise, smoking, illness, certain medications or the impaired ability to convert other forms of coQ10 into ubiquinol can all affect healthy ubiquinol levels.

Ubiquinol & ubidecarenone: Two forms of coQ10Ubiquinol and ubidecarenone are two forms of the same essential nutrient, coQ10. Ubidecarenone needs to be converted to ubiquinol in the body before it can be utilised for therapeutic effect. Bioavailability of ubidecarenone is heavily reliant on absorption within the small intestine and the ability to convert ubidecarenone to ubiquinol declines as part of the ageing process, which over time, may lead to a coQ10 deficiency. Ubiquinol reportedly achieves greater bioavailability than ubidecarenone, using a smaller daily dose, and some texts suggest bioavailability is up to 8 times greater than ubidecarenone.

Which is the right coQ10 for me?Ubiquinol has even more of the same powerful benefits already associated with ubidecarenone, so both have an important role to play in health and wellbeing.

Over 40 years of age - while coQ10 is naturally found in every cell of the body, it’s ubiquinol that provides a greater therapeutic effect for those over the age of 40, or those who need support for cardiovascular health by helping to maintain heart function, heart health and healthy arteries.

Under 40 years of age - ubidecarenone is highly beneficial for health and wellbeing in this age bracket, or those who need support for stamina and endurance during physical exercise and post-exercise recovery, or to support healthy sperm in healthy males.

Health benefits of coQ10:

Plays a vital role in all energy-dependant processes of the body so helps maintain healthy energy levels.

Physical exercise increases the body's demand for coQ10, so coQ10 supplementation can help support stamina and endurance, and assist post-exercise recovery.

Helps maintain heart health, and a healthy circulatory system. CoQ10 is found in high concentrations in the heart muscle where energy demand is high.

Maintains healthy blood vessels in healthy individuals by inhibiting the oxidation of fats.

Supports the antioxidant network in the body be regenerating the oxidised form of vitamin E back to its original antioxidant form.

Helps maintain healthy cell membranes, cell membrane integrity and cell functioning.

Helps counteract the effects of oxidative stress that typically increases during the normal ageing process.

Potent fat-soluble antioxidant and free radical scavenger that helps prolong the antioxidant activity use.

May reduce the frequency of mild migraines. Maintains and supports healthy sperm in healthy males by supporting healthy sperm

motility.

What is a probiotic drink?

A probiotic drink is often referred to as a functional food that provides a quick and easy way to add probiotics, beneficial enzymes and highly bioavailable nutrients to your diet. Functional foods have a potentially positive effect on your health beyond basic nutrition, including gut health and general wellbeing.

Probiotics are the good guys

Probiotics help to colonise your gut and maintain the balance between friendly and unfriendly gut flora. They also act as catalysts for your gut microbiota (your collection of gut flora), influencing how it interacts and behaves in your body. Your microbiota contains around 100 trillion micro-organisms, which outnumber your human cells by 10 to 1, and includes bacteria, yeasts, fungi and viruses. While there are more than 1,000 species, 95-99% of your microbiota is made up of 10 different species, including Lactobacillus and Bifidobacterium. A higher concentration of Lactobacillus and Bifidobacterium is associated with a healthier intestinal tract.

The bio-fermentation process

Just like any other fermentation process, the probiotic culture is added to starting ingredients, such as water, sugar and herbal or fruit extracts, where the probiotic culture ferments the sugar and herbal or fruit extracts. The probiotics begin to multiply during the fermentation process, using up all the added sugar and the sugar found naturally in herbal or fruit extracts. The fermentation process is stopped at the ‘peak’ when the probiotics reach their maximum multiplication.

During the fermentation process, the probiotics produce many beneficial compounds including lactic acid, enzymes, nutrients (B vitamins), amino acids and many others. Lactic acid, in particular, helps to reduce the pH in your gut, which helps to inhibit pathogenic microbes and also has the capacity to produce water-soluble vitamins, including folic acid, vitamin B2, vitamin B12 and biotin. The end result is a live, probiotic-rich, tasty concentrate that is 99.9% sugar-free.

Herbs of Gold CULTURE

Herbs of Gold CULTURE recharges the digestive system with 8 live probiotic strains including Lactobacillus, Bifidobacterium and Saccharomyces in a bio-fermented base of Papaya, fruit, herbs and nutrients. Each 15mL serve contains the equivalent of 6 billion colony forming units (CFU*). CULTURE comes in two flavours that can easily be added to water, smoothies, juices, protein balls or even chia seed puddings for greater variety.

CULTURE Chai is a delicious combination of warming herbs, including Cinnamon, Cardamom, Ginger, Cloves and Black pepper. These herbs support circulation and blood flow, and Cinnamon, Cardamom, Ginger and Clove support healthy digestion and help relieve digestive symptoms, such as bloating and flatulence.

CULTURE Coco Berry is a delicious combination of organic Coconut water, Pomegranate and Elderberry. Pomegranate provides powerful anti-inflammatory and antioxidant nutrients including anthocyanins, vitamin C, quercetin, rutin and numerous minerals. It’s thought that Pomegranate seed extracts have 2-3 times the antioxidant capacity of Green tea. Coconut water is high in electrolytes, including calcium, magnesium, phosphorus, sodium and potassium, helping to hydrate the body.

*Based on the measurement of natural killer (NK) cell activity when compared to NK cell activity of 25 billion CFU.

Can L-Glutamine preserve muscles after exercise?

L-Glutamine is the naturally occurring form of the amino acid glutamine, and the names L-Glutamine and glutamine are often used interchangeably. L-Glutamine is stored in skeletal muscles so helps to maintain healthy muscle function and to preserve muscle levels after exercise.

Muscles

When people think of muscles, they tend to think of body builders with bulging muscles, but there is so much more to muscles than this. There are approximately 650 muscles in the body. Muscles are like ‘machines of the body’ that allow the body to produce movement, stabilise joints, maintain posture and to generate heat. The body comprises three types of muscle:

1. Skeletal – move the skeleton and produce movement voluntarily by stimulation of nerve impulses. Skeletal muscles are attached to the skeleton at either end by tendons and operate by using the bones as levers and the joints as points of movement

2. Smooth – typically found in muscle walls of organs ie: stomach, digestive and respiratory tracts, bladder, and produce movement involuntarily

3. Cardiac – the heart is predominantly made up of cardiac muscle and produces movement involuntarily

Energy for muscles

Adenosine triphosphate (ATP) is often described as the ‘energy currency’ that transports chemical energy within cells for metabolism. ATP is used to power muscle contractions and as the muscles contract or shorten, the ATP molecules are broken down or hydrolysed to release energy. ATP is the only energy source that can directly power muscle activity within the first 10 seconds of exercise, after that time, ATP must be replenished quickly, so muscles begin to breakdown carbohydrates and fats to produce ATP for sustained energy.

Carbohydrate metabolism is far more efficient at producing energy quickly when compared to fat metabolism.

Glucose, or blood sugar, and stored carbohydrates in the form of glycogen in muscle cells are broken down through a series of steps to produce ATP. Glycogen is converted into glucose by muscle cells and when glycogen levels are depleted, there is a pronounced loss of energy and fatigue. L-Glutamine can also be metabolised by the pancreas, liver and kidneys to produce glucose through a series of chemical reactions and L-Glutamine is an important energy source for many tissues in the body.

Preserving muscle levels after exercise

L-Glutamine helps to preserve muscle levels after exercise by preventing muscle catabolism (breakdown of muscle fibres), promoting muscle anabolism (repair and building of muscle fibres) and, to enhance glycogen storage. Physical and metabolic stress increases the body's utilisation and demand for L-Glutamine, consequently L-Glutamine may be beneficial during periods of increased physical stress.

Eczema: the ‘itch-scratch’ cycle

Eczema, including dermatitis, is a chronic allergic and inflammatory condition of the skin characterised by itching, swelling, redness and inflamed skin that follows a pattern of exacerbations and remissions. Enter the ‘itch-scratch’ cycle.

The ‘itch-scratch’ cycle explainedThe ‘itch-scratch’ cycle is a vicious cycle. Itching is triggered as your immune system comes into contact with an allergen, where it quickly produces large quantities of defence molecules including histamine and other inflammatory mediators, such as immunoglobulin E (IgE). Scratching irritates your skin, which, in turn, increases the level of inflammation and worsens the symptoms. Prolonged scratching leads to skin damage, compromising your skin’s barrier function, which increases your risk of infection, and your skin may become thick and lichenified.

Relieving mild eczemaFirstly, it’s important to identify which allergens trigger your eczema so that you can take evasive action. Secondly, it’s important to strengthen your immune defences and to relieve the symptoms. There are a few important herbs and nutrients that can help with this:

EchinaceaTraditionally used for the relief of mild eczema and mild dermatitis and helps support healthy immune system function. Echinacea is considered an immune

modulator that dampens the overactive immune response often seen in allergic conditions.

Omega 3, 6 & 9 fatty acidsA combination of omega 3, 6 and 9 fatty acids derived from Flaxseed, Evening primrose and Fish oils assists in the relief of minor skin conditions and helps in the management of dry skin. Omega’s 3, 6 and 9 may help to relieve the symptoms of mild eczema.

ProbioticsSupport normal healthy immune system function by helping to re-establish friendly intestinal flora and inhibit the growth of unwanted intestinal flora to help maintain balanced, healthy intestinal flora.

Vitamin CAn essential component in the production of collagen, vitamin C helps maintain connective tissue, for the maintenance of healthy skin. Vitamin C helps support healthy immune system function and provides natural antihistamine activity, helping to maintain healthy histamine levels.

ZincHelps support healthy immune system function and skin. A zinc deficiency is linked to the development of mild dermatitis. Zinc is an antioxidant that helps protect the body from free radical damage and oxidative stress.

What is lactoferrin?

Lactoferrin plays an important role in modulating the immune system, both systemically and in the gastrointestinal tract. Its unique iron-binding capacity helps to deprive pathogens, such as bacteria, viruses and fungi, of iron, an essential nutrient for their growth and replication.

What is lactoferrin?Lactoferrin is an important iron-binding protein found naturally in both human and cow’s milk, and other bodily secretions, such as saliva, tears and in the nasal cavity. Lactoferrin is especially abundant in colostrum, which is produced by the mammary glands during the late stages of pregnancy and during the first few days of breastmilk production, providing immune protection for the baby. Lactoferrin is well-tolerated and has been studied in all life-stages with no known adverse reactions.

Lactoferrin, cow’s milk and lactose contentIn Australia, a good quality lactoferrin from cow’s milk comes from pasture-fed, hormone-free, non-BSE (bovine spongiform encephalitis or ‘mad cows disease’) and GMO-free Australian cows. During the manufacturing process, lactoferrin is washed of lactose to a content of less than 0.1%, i.e. 100mg of lactoferrin contains less than 0.1mg lactose. People who may have a sensitivity to lactose should not react to this low level of lactose. Lactose intolerant people can typically handle 8-10g lactose, or 1 cup regular milk 250mLs (15.75g lactose) per day.

Lactoferrin and immune healthAfter ingestion, lactoferrin is partially digested to peptides by proteases in the stomach and intestine. These digested peptides then bind to receptors on the intestinal absorptive and immune cells residing in the lining of the gastrointestinal tract to modulate immune function.

Lactoferrin forms part of the body’s natural defence mechanism that deprives unwanted pathogens of nutrients needed to replicate and multiply. Lactoferrin regulates iron absorption throughout the body, as well as providing iron to the cells. Its iron-binding capacity helps to transport iron more efficiently and safely around the body.

Lactoferrin and pathogensIron is an essential growth factor for virtually all bacteria and certain viruses and fungi. Lactoferrin chelates or binds to iron in the body, depriving pathogens of this essential growth factor. Lactoferrin is also thought to have direct bactericidal action on many types of gram-positive and gram-negative bacteria and it does this by binding to the outer membrane of the bacterial cell, effectively destroying it.

Can I take Saccharomyces boulardii (SB) with antibiotics?

Saccharomyces cerevisiae (Boulardii), commonly known as SB, is a live yeast with probiotic-like activity that helps maintain a healthy digestive tract, supports healthy immune function and helps reduce the occurrence of diarrhoea associated with antibiotic use and traveller’s diarrhoea.

Gastrointestinal tract and microbiotaYour gastrointestinal tract (GIT) is naturally populated by bacteria, single-celled microorganisms, yeasts and fungi, which are collectively known as the gastrointestinal microbiota. Your microbiota maintains health and wellbeing, provides you with nutrients and protects you from harmful microbes. It’s also involved in many metabolic processes, including the fermentation of undigested carbohydrates into short-chain fatty acids (main source of energy for the cells lining your colon), lipid metabolism and vitamin synthesis. The balance of your intestinal microbiota may be disturbed by environmental or physiological factors, including antibiotics and dietary choices. The intestinal microbiota is one of the key elements in your body’s immune defence system.

SBSB is a non-pathogenic, transient yeast that mimics the activity of a probiotic in the GIT for a therapeutic benefit. SB achieves steady-state concentrations within 3 days and is cleared within 3 to 5 days after it is discontinued. SB is not naturally occurring in your GIT and is not affected by antibiotics.

SB helps to maintain healthy immune system function, both within the intestines and systemically, through the intestinal microbiota and specifically, supports gastrointestinal integrity by enhancing gastrointestinal barrier function. SB has been investigated in numerous trials and has been shown to reduce the incidence of antibiotic-associated diarrhoea (AAD) as well as traveller’s diarrhoea.

A 2010 meta-analysis encompassing 5,029 patients found that SB was significantly effective in reducing the occurrence of antibiotic-associated diarrhoea.

Two studies using SB have demonstrated a significant reduction in the occurrence of traveller’s diarrhoea when given 5 days prior to travel and continued throughout the duration of the trip.

DiarrhoeaDiarrhoea is defined as frequent watery stools due to impaired fluid and electrolyte absorption in the intestines. There are many causes of diarrhoea, but the following mechanisms are typically involved:

1. Absorption of water in the intestines is dependent on adequate absorption of solutes. If excessive amounts of solutes are retained in the intestines, water will not be absorbed.

2. A large volume of water is normally secreted into the small intestines, but most of this water is efficiently absorbed before reaching the large intestine. Diarrhoea occurs when secretion of water into the intestines exceeds absorption.

3. Disruption to the GIT barrier due to microbial or viral pathogens leads to inefficient absorption of water.

4. Disorders in motility that accelerate transit time can lead to decreased absorption of fluids.

Can Tribulus boost men’s sexual desire?

Tribulus terrestris has a long history of traditional use for increasing sexual potency and muscle strength in men in various cultures around the world, including those from Bulgaria and India.

Tribulus provides a rich source of protodioscinTribulus has a well-established history of use in folk medicine. It contains an important steroidal saponin, known as protodioscin, that is considered to be the main compound responsible for the herb’s therapeutic effect on libido and sexual potency in men.

The amount of protodioscin in Tribulus varies significantly, depending on the plant part used and the country of origin. The effectiveness of a Tribulus supplement is often determined by its protodioscin content, not the overall herb content.

Bulgarian vs Indian TribulusWhether the Tribulus herb is sourced from Bulgaria or India, the herb still bears the same botanical name, Tribulus terrestris. If you’re looking for Bulgarian Tribulus, you should look for a Tribulus terrestris that uses the aerial parts of the herb. If a product lists the ingredient as Tribulus terrestris fruit, it will be Indian Tribulus. A combination of Bulgarian and Indian Tribulus in a supplement provides a broader spectrum of therapeutic activity, although Bulgarian Tribulus is the only Tribulus that

has been clinically trialled for building muscle mass, using extracts that have been standardised to contain 34mg-100mg or 40% of protodioscin.

How does Tribulus work?The steroidal saponins in Tribulus appear to bind with receptors within the hypothalamus of the brain. Tribulus, via protodioscin, is believed to work by increasing the body’s luteinising hormone (LH). In men, LH binds to receptors on Leydig cells in the testes, stimulating the production of testosterone, helping to balance hormone levels. Testosterone is the most important androgen (male sex hormone) for men, responsible for building muscle mass and maintaining a healthy sex drive.

Beneficial effects of Tribulus for men:

Traditionally used in European folk medicine (Bulgaria) for increasing muscle strength and sexual potency

Traditionally used in Ayurvedic medicine (Indian) as a tonic and aphrodisiac Balances and supports normal male physiology and function

L-Glutamine, the versatile amino acid

L-Glutamine is an important amino acid, found in abundance throughout the body, and is a key energy source for many tissues in the body. It's involved in more metabolic processes than any other amino acid. L-Glutamine is an important antioxidant that plays a major role in healthy digestive, immune, nervous system and muscle function.

L-Glutamine and glutamine

L-Glutamine is the naturally occurring form of the amino acid glutamine. The names L-Glutamine and glutamine are often used interchangeably. L-Glutamine is one of the only amino acids that can cross the blood-brain barrier. L-Glutamine can be found in both animal and plant-based proteins, including whey protein, meat, chicken, fish, eggs, beans, cottage and ricotta cheese, dairy products, rolled oats, soybeans and fermented foods. L-Glutamine, is usually a 'conditionally' essential amino acid, but becomes 'essential' when stores have been depleted, particularly after periods of physical stress.

The role of L-Glutamine in the body

Digestive health

L-Glutamine is necessary for maintaining the intestinal mucosa where it helps to maintain the integrity of the intestinal lining and supports normal gut barrier function and permeability. The intestinal lining acts a selective barrier, allowing important dietary nutrients, electrolytes and water to enter the bloodstream, while at the same time preventing the passage of foreign substances, such as food antigens, toxins and harmful pathogens, into the bloodstream. When the intestinal lining becomes damaged, these foreign substances 'leak' into the bloodstream, triggering immune system activation and inflammation. Damage to the intestinal lining is often referred to as 'leaky gut'. L-Glutamine is the preferred fuel source for intestinal absorptive cells so it supports intestinal health. Depletion of L-Glutamine can negatively affect gut barrier function, resulting in impaired intestinal permeability.

Immune health

Around 80% of the immune system sits within the gastrointestinal tract and L-Glutamine makes a significant contribution to maintaining gut-associated lymphoid tissue (GALT), part of the gastrointestinal immune system. L-Glutamine is an important fuel source for the rapidly multiplying cells of the immune system. It helps support white blood cell function and is particularly beneficial after periods of physical stress. Following strenuous exercise, L-Glutamine levels can be depleted by around 20%, resulting in immunodepression. L-Glutamine also helps to maintain secretory IgA, an immune marker, which functions primarily to prevent the attachment of bacteria to the mucosal cells of the gut.

Nervous system health

L-Glutamine helps maintain healthy nervous system function. As L-Glutamine can cross the blood-brain barrier, it is readily taken up by the brain and converted into gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that helps calm the central nervous system.

Muscle health

L-Glutamine is primarily stored in skeletal muscles and helps maintain muscle health after exercise by maintaining glutamine muscle levels post-exercise. Requirements for glutamine may be increased in athletes and active individuals.

Antioxidant

L-Glutamine is an important antioxidant and the precursor for the synthesis of glutathione, the body's master antioxidant. As an antioxidant, L-Glutamine protects the body from free radical damage and oxidative stress and is important for removing excess ammonia (a common waste product in the body).

What are the health benefits of Grape seed?

Grape seed extract, derived from Vitis vinifera, provides considerable antioxidant activity. Grape seed provides a rich source of oligomeric proanthocyanidins (OPCs), which are responsible for many of its health-giving benefits.

Free radicals and oxidationFree radicals are formed by a chemical reaction known as oxidation. Think of an apple slice that quickly turns brown – this is oxidation in action. Free radicals are unstable, electrically charged molecules that gain stability by stealing electrons from other molecules such as proteins, DNA or cell membranes.

Oxidation is a natural reaction within the body, but when increased oxidation occurs, important components of cells may become damaged and lose their ability to function normally. Continued oxidative damage can eventually lead to the death of cells. Oxidation has been linked to many health conditions and contributes to the ageing process.

AntioxidantsAntioxidants can be found in nutrients from fresh foods, and phytochemicals found in plants, particularly seeds and bark, where they help to combat free radical damage by donating one of their electrons to the unstable free radical molecule, inhibiting the oxidation process and helping to prevent cell damage.

Antioxidants help to reinforce your body’s antioxidant network to protect against free radical and oxidative damage. Once the antioxidant donates an electron to the free radical, it then becomes unstable itself. Many antioxidants have the ability to regenerate and recycle themselves back to their original antioxidant form. Antioxidants love working together and often interact with each other to provide a higher level of antioxidant protection than a single antioxidant alone.

Grape seed and OPCsGrape seed is a powerful antioxidant, mainly due to its OPC content. OPCs from Grape seed counteract the negative effects of free radical damage in the body. Grape seed has demonstrated effective antioxidant activity in both in-vitro and in-vivo studies, showing significantly greater antioxidant effects than vitamins C, E and betacarotene.

Health benefits of Grape seed:

Supports healthy veins, blood vessels and microcirculation, including in peripheral areas, such as the hands, feet and legs in healthy individuals

Helps to relieve swelling, heaviness and tingling of the legs in healthy individuals by strengthening collagen and stabilising the capillary walls. Weak capillary walls allow fluids to permeate or ‘leak’ from the veins into the tissues.

Helps maintain heart health and a healthy cardiovascular system Helps to protect and maintain eye health and helps eyes adapt to variations in light

intensity Helps maintain healthy skin and assists in the process of skin healing and repair.

Provides antioxidant support for the maintenance of good health

What can I do about intestinal worms?

Worms are parasitic organisms that require a host to live in, and they obtain their food supply from the host or at the expense of the host. In this case, that host could be you! Worms, particularly threadworms, are very common in Australia, and children are at greater risk of developing a worm infestation.

Threadworms

Threadworms, also known as pinworms, live in the human intestine and around the anus. They are small, very thin white worms that grow to around 13 millimetres in length, and to the naked eye, they look like small threads of white cotton, and this is where they get their name from.

Threadworms are the most common type of worm infection found in Australia. Children, particularly pre-school and school-aged children, are more susceptible to threadworm infections, although adults can easily become infected. Usually, if one person in the household has a worm infection, it is more than likely that other members of the family will also become infected.

Worms are spread directly by children (or adults) who scratch their bottoms and then carry the worm eggs back to their mouth with their hands, or indirectly, in food, dust, or other articles of bedding or clothing. The eggs can survive for up to two weeks outside the body. Around 4 weeks after the eggs are swallowed, they hatch in the small intestine and the female travels down the digestive tract and exits the

body via the anus to lay a new batch of eggs on the surrounding skin, often at night. Adult worms may live for up to 6 weeks, so the treatment regime needs to span a 6-week period to rid the body of adult worms and newly hatched eggs.

Eliminating intestinal worms

Threadworms do not go away by themselves, and you cannot build up immunity to them, so they need to be treated in order to eliminate them from the body. Anthelmintic herbs such as European Wormwood and Black walnut hulls contain substances that help eliminate intestinal worms from the body by either:

Starving them, affecting their ability to take up glucose for energy or, Paralysing them, so they lose traction in the digestive tract

Worms have no means of storing energy, so they need to eat almost continuously to meet their metabolic needs and any disruption in this process results in energy depletion. Worms will also die if they become paralysed and temporarily lose their ability to maintain their position in the digestive tract.

European Wormwood has a long traditional use (going back to 1550BC) as an anthelmintic and its therapeutic use to eliminate worms from the body is reflected in its common name, Wormwood.

Black walnut hulls (green or unripened) is traditionally used as an anthelmintic, helping the body destroy and eliminate intestinal worms.

Thyme and Oregano essential oils provide antimicrobial activity. Antimicrobials help to inhibit the growth of, or destroy, microorganisms. It’s important that these essential oils are not heat treated as their volatile oils are easily destroyed by heat, losing their therapeutic activity.

How can I keep my brain healthy?

None of us should underestimate the value of keeping our brain and memory in healthy working order. Our busy day-to-day lifestyles require us to concentrate and remember so many things, it’s no wonder we can feel a bit overloaded every now and then.

Keep your brain active

“If you don’t use it, you lose it” is especially true when it comes to maintaining healthy brain function, particularly during ageing. Each individual neuron in the brain can form thousands of links with other neurons, connecting to each other to form neural networks. These neural connections are not static and they change over time, and the more signalling that occurs between neurons means that stronger connections can grow. Keeping the brain active by learning new skills, doing puzzles, going to new places and staying socially active with family and friends can all help to strengthen these neural connections.

Top 7 herbs and nutrients to support healthy brain function:

Ccommonly known as Brahmi, and has been clinically trialled to support: cognitive function and memory during ageing* learning and memory, including information retention and recall, in children and

adolescents

Brahmi is a brain and nerve tonic traditionally used in Ayurvedic medicine to improve memory, concentration and learning, and to improve stress adaptation, making it beneficial during periods of stress. Human studies have shown that Brahmi has a beneficial effect on memory when used long term.

Omega-3 fatty acids (FA’s) derived from fish oil, provide a rich source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is an important structural component of the brain and is required for normal brain function and the maintenance of cognitive function in older adults. Omega-3 fatty acids are found in high concentrations in the brain and influence the function of brain cell membranes, important for healthy transmission of brain signals. By making cell membranes more fluid.

Ginkgo helps maintain blood flow to the brain, and in doing so, assists in the maintenance of cognitive function, memory, focus and concentration.

Panax ginseng is an invigorating herb beneficial during periods of fatigue and poor concentration and helps to restore mental concentration capacity.

L-theanine is an amino acid found almost exclusively in tea. L-theanine helps maintain healthy brain function by regulation of neurotransmitters.

Phosphatidylserine is the major phospholipid or fat in the brain and is important for cellular communication, which helps improve the transfer of signals between brain cells.

Acetyl L-Carnitine crosses the blood-brain barrier, providing direct benefit to the central nervous system and assists in maintaining healthy neurological processes, cognitive function and memory during ageing. Acetyl L-Carnitine supports healthy brain and mental functioning, ageing and provides relief of physical and mental fatigue.

Which fish oil is right for me?

If you’re taking fish oil, it’s important to know about the quality and sustainability of the fish oil, and also which fish oil provides you with the best health benefits and value for money.

Quality and sustainability

Herbs of Gold prides itself on the quality of our pharmaceutical grade fish oils, and complies with every industry standard for heavy metals, environmental pollutants and oxidative markers. Every batch of fish oil is tested for these markers.

Stringent quality controls are in place, right from the raw material through to the finished product, and the fish oil is kept fresh and stabilised by nitrogen blanketing which removes oxygen, cold processing and the addition of natural vitamin E, the most potent fat-soluble antioxidant.

Our fish oils are manufactured in Australia and New Zealand under Good Manufacturing Practices, the same quality framework used to regulate pharmaceutical drugs. Our fish oils are all sourced from sustainable fisheries that use eco-friendly fishing techniques to prevent by-catch of birds and other marine animals.

Fish species

Small, wild, cold-water fish species such as sardines, herrings, anchovies, mackerel and pilchards are used as they have especially low environmental impurities and they naturally contain higher levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main therapeutic compounds found in fish oil. Every batch is also tested for the EPA and DHA standardisation.

Benefits of EPA & DHA

May assist in the management and symptomatic relief of mild dermatitis and dry or inflamed skin conditions

Help to maintain heart health and a healthy cardiovascular system May provide symptomatic relief and assist in the management of menstrual pain DHA is an important structural component of the eye retina Pregnant women have increased requirements for EPA and DHA. Maternal omega-3

supplementation may be beneficial during pregnancy and breastfeeding Sufficient levels of EPA and DHA are required for normal development of the baby DHA is important during pregnancy for healthy brain, eye and vision development DHA is an important structural component of the brain and is required for normal

brain function and the maintenance of cognitive function in older adults EPA and DHA may provide temporary pain relief for mild arthritis and may help to

increase joint mobility and reduce joint swelling, inflammation and morning stiffness associated with mild arthritis

Support the development of the brain, eyes and nerves in children up to 12 years of age

Standard fish oil vs concentrated fish oil

A standard fish oil supplement such as Fish Oil 1000 contains 180mg EPA and 120mg DHA per capsule which is ideal for everyday general health and wellbeing, or for those not eating the recommended 2 serves of oily fish per week.

Concentrated fish oils such as Omega-3 Concentrate and Omega Pure Concentrate provide much higher levels of EPA and DHA - ranging from 330mg-2000mg EPA and 220mg-1400mg DHA per capsule/5mL dose.

Higher levels of EPA and DHA can be achieved through a 2-3 step molecular distillation process that concentrates the EPA and DHA, providing greater purification that also helps to make the fish oil odourless.In a concentrated fish oil eg: every 5mL dose of Omega Pure Concentrate is the equivalent to approximately 11 standard fish oil capsules. That’s a lot of standard fish oil capsules to be taking daily if you need to take higher levels of EPA and DHA for certain health benefits.

How can I manage stress?

Stress can be both good and bad for you. Short-term stress allows your body to react and respond quickly to demanding or dangerous situations. Once the danger has passed, your body returns to balance, or a state of ‘ease’. Long-term stress on the other hand may be detrimental to your health, and is considered a trigger for ‘dis-ease’.3 phases of stress

Phase 1 (Alarm) – your ‘fight or flight’ response; increases cortisol and adrenaline Phase 2 (Resistance) – persistent, prolonged stress with your body attempting to

‘adapt or normalise’; facilitates elevated cortisol production Phase 3 (Exhaustion) – elevated cortisol production initiates cortisol resistance,

decreasing cortisol production; your body’s resources become depleted, unable to mount any stress response (adrenal fatigue)

Chronically elevated cortisol

Persistent and prolonged stress appears to be the new ‘norm’, reaching epidemic proportions in today’s fast-paced world. During Phase 1, elevated cortisol and adrenaline drive essential changes in the body, helping you to focus and react quickly to acute stress. On the down side, chronically elevated cortisol that accompanies prolonged stress results in many non-essential stress related changes in the body. Most people exposed to long-term stress are caught up in Phase 2.

Managing long-term stress

Managing long-term stress may help people to perform in peak condition and relieve the stress of study or work. Long-term stress tends to be managed by regulating

cortisol release through adrenal gland support with specific herbs and nutrients, in combination with positive lifestyle changes:

Rhodiola

Rhodiola is an adaptogenic herb, typically standardised to contain the active components, salidroside and rosavin, which may enhance physical and mental performance during times of stress and fatigue. Adaptogenic herbs help the body resist physical, mental and emotional stressors while helping the body ‘adapt and cope’ with stress. Rhodiola also supports exercise endurance and performance and has been traditionally used in Eastern Europe and Asia to relieve fatigue, enhance physical and mental endurance and increase work productivity.

Withania

Withania is an adaptogenic and Ayurvedic tonic herb, traditionally used to restore vitality during debilitation, stress and exhaustion.

Licorice

Licorice is traditionally used as an adrenal tonic which helps to maintain the tone and function of the adrenal glands.

Tyrosine

Tyrosine is an amino acid and an essential precursor to hormones that regulate stress responses.

Positive lifestyle choices include:

Eat a healthy and varied diet Exercise regularly Try meditation or yoga Deep breathing exercises Massage Make time for things you enjoy Cognitive behavioural therapy (CBT) Positive affirmations Reading a good book

Why do I feel wired and tired?

Most of us lead busy stressful lives and trying to cram everything into one day can leave you feeling ‘wired and tired’. Everyone reacts differently to stress, and it’s how your body deals with stress that dictates how you feel.

Dealing with chronic stress

Chronic stress appears to be the new ‘normal’, and when you’re chronically stressed, relentless cortisol (your main stress hormone) production continues to drive overactivity of your nervous system and creates imbalances between neurotransmitters (brain chemical messengers) that help keep you calm and relaxed.

The ill-effects of chronically elevated cortisol can be felt throughout your whole body until finally, your adrenal glands become exhausted, leaving you tired and unable to mount any stress response at all. Problems associated with chronic stress include mild anxiety and sleeplessness.

The drivers of chronic stress are best managed by regulating cortisol release through adrenal gland support. Traditional herbs that provide support for chronic stress include:

Rhodiola is an adaptogenic herb, typically standardised to contain the active components, salidroside and rosavin, which may enhance physical and mental performance during times of stress and fatigue. Adaptogenic herbs help the body resist physical, mental and emotional stressors while helping the body ‘adapt and cope’ with stress.

Withania is an adaptogenic and Ayurvedic tonic herb, traditionally used to restore vitality during debilitation, stress and exhaustion.

Licorice is traditionally used as an adrenal tonic which helps to maintain the tone and function of the adrenal glands.

Getting a good night’s sleep

Your quality of sleep can affect the way you look, feel and behave so it’s important to get a good night’s sleep. High levels of cortisol at night can lead to restlessness, making it difficult to fall asleep, stay asleep or a combination of both. Around 20% to 35% of Australian children, teenagers and adults find getting a good night’s sleep an issue. Even after one night of disrupted sleep, you can look and feel tired. Traditional herbs that help relieve sleeplessness include:

Ziziphus is traditionally used in Chinese medicine as a sedative for the relief of sleeplessness.

Passionflower is traditionally used to relieve sleeplessness and restlessness due to nervous stress.

Californian poppy is traditionally used as a sedative to relieve sleeplessness and nervousness.

Mild anxiety

Most of us will experience mild anxiety briefly at one time or another during our lifetime. Feeling anxious is a normal body response to a stressful event when we anticipate impending danger or dread. Traditional herbs that help relieve mild anxiety include:

KSM-66® is a unique, full spectrum extract of Withania standardised to >5% withanolides. Withania is traditionally used in Ayurvedic medicine to help relieve the symptoms of mild anxiety and to help the body adapt to stress.

Lavender helps relieve the symptoms of mild anxiety.

Can Hawthorn help my heart?

Hawthorn (Crataegus monogyna) has been used throughout the centuries by various cultures, and more recently, as a well-established heart tonic that helps to support and maintain a healthy cardiovascular system.

Hawthorn leaf, flower & berry

Hawthorn belongs to the Rose family and is a small deciduous shrub with clusters of white aromatic flowers and brilliant small red fruits or berries that look very much like miniature apples. Traditionally, the medicinal focus was based on the effect of the fresh berry alone, and more recently, the medicinal focus has shifted to include the leaves and flowers as they appear to contain higher concentrations of the active compounds. A combination of the leaf, flower and berry provide Hawthorn’s overall heart tonic activity.

Hawthorn is considered the classic tonic remedy for the heart and may help to maintain:

Healthy cardiovascular function Blood vessel function in healthy individuals Normal heart muscle function in healthy individuals Antioxidant activity, providing a protective effect on the heart and blood vessels

Blood vessel function

Blood vessels, including arteries, veins and capillaries, are important components of the circulatory system, responsible for transporting blood within the body. Arteries move the oxygenated and nutrient-rich blood to muscles and organs, veins carry the blood back to the heart and capillaries exchange water and chemicals between the blood and tissues.

Arteries and veins make up the majority of blood vessels which also help to regulate blood flow by contracting the inner muscle layer of the arteries and veins via the autonomic nervous system.

Heart muscle function

The heart muscle beats or contracts at continuous and regular intervals to push blood in and out of the heart, through the rest of the body and then back to the heart. Maintaining a regular heartbeat, or rhythm, ensures a continuous flow of blood throughout the body.

Antioxidant activity

Hawthorn contains antioxidant compounds including oligomeric procyanidins (OPC’s) and flavonoids. Antioxidants work together to strengthen the body’s antioxidant network and help protect against free radical damage.

The leaves contain high levels of OPC’s which help to stabilise collagen levels in the body, important in maintaining the elasticity and tone of the blood vessels, whereas the flowers contain the highest level of flavonoids, providing a protective effect on the heart and blood vessels.

Hawthorn can be used long term for a sustained effect and provides the classic herbal heart tonic while providing powerful antioxidant activity to support and help maintain a healthy cardiovascular system.

What are antioxidants?

Antioxidants come in all shape and sizes! Some are water or fat-soluble, the body makes some, while others need to come from the diet, and some block or stop the domino effect of free radicals to prevent oxidative damage.

Antioxidants ‘sacrifice’ themselves to stabilise and neutralise free radicals and are important for good health and general wellbeing.

Free radicals

Free radicals are normal by-products of chemical reactions that take place in the body, formed when oxygen interacts with various molecules, just like a cut apple that turns brown when exposed to oxygen. Free radicals contain ‘unpaired’ electrons making them very unstable and highly reactive molecules that seek out and ‘steal’ electrons from other molecules such as proteins, fats, DNA or cell membranes. This process is known as ‘oxidation’ and leads to ‘oxidative damage’ with detrimental effects on cells.

Oxidative damage

Everything from breathing and eating, to pollutant exposure, can trigger oxidative damage. Oxidative cellular damage is a common feature in the source and progression of many health conditions. How the body responds to oxidative damage depends on age, genetics, medical history, level of exposure to pollutants and other environmental stressors, including diet and lifestyle.

Antioxidants love working together

The body has its own ‘built-in’ antioxidant network that interacts with free radicals. A balance between free radicals and antioxidants is necessary for good health and a deficiency in antioxidants allows free radical production to escalate and overwhelm the body’s capacity to regulate them. Antioxidants love working together and often interact with each other synergistically to produce a more potent antioxidant effect than the sum total of individual antioxidants, helping to strengthen the antioxidant network.

Abundant antioxidants

Nature provides an abundance of antioxidants in the form of vitamins, minerals, nutrients and herbs that have the ability to recycle other antioxidants and then replenish themselves. Our top picks include:

Vitamins

Vitamin A: or its precursor betacarotene, supports healthy immune system function and acts together with other antioxidants including vitamins C and E.

Vitamin C: helps maintain connective tissue and is important for collagen production. Vitamin C is one of the most important water-soluble antioxidants that helps regenerate vitamin E.

Vitamin E: supports healthy immune system function and is one of the most important fat-soluble antioxidants that can be regenerated and recycled over and over again.

Minerals

Zinc: supports healthy immune system function, helps maintain connective tissue, limits oxidative damage, protects against vitamin E depletion and controls vitamin A release.

Selenium: supports healthy immune system function and is an important component of many of the body’s own enzyme antioxidants, playing a key role in the antioxidant network.

Nutrients

Ubiquinol: plays an important role in all energy-dependant processes and is essential for energy production. Ubiquinol helps maintain heart, circulatory and blood vessel health in healthy individuals and is an effective fat-soluble antioxidant that prolongs the antioxidant activity of vitamins C and E by recycling and regenerating them back to their antioxidant form.

Lipoic acid: involved in energy production and helps maintain nerve health and healthy blood vessels in healthy individuals. Lipoic acid is a unique water and fat-soluble antioxidant that regenerates and prolongs the life of other antioxidants including vitamins C and E, ubiquinol and glutathione. Glutathione: is considered the body’s ‘master antioxidant’ that supports liver detoxification.

Herbs

Grape seed: contains potent antioxidant compounds known oligomeric proanthocyanidins (OPCs). Grape seed supports healthy veins, blood vessels and microcirculation, including to peripheral areas, helping to relieve swelling, heaviness and tingling of the legs in healthy individuals. Grape seed helps maintain heart health and a healthy cardiovascular system, and helps to protect and maintain eye health.

St Mary’s thistle: is a liver tonic and antioxidant that protects the liver from toxins, assists in healthy liver cell regeneration and is traditionally used for the relief of symptoms of non-specific dyspepsia, such as bloating, flatulence and heartburn.

Soothing Slippery elm

Slippery elm has traditionally been used by Native American tribes and a number of early European settlers for various health complaints. One of its most popular uses, both then and now, is to help soothe irritation and inflammation of the mucous membranes in the digestive system.

The dried inner bark The inner bark of the Slippery elm tree was traditionally harvested in spring and then dried and stored for future use. The name slippery elm refers to the ‘slippery’ consistency of the dried inner bark once it comes into contact with water. Slippery elm dried inner bark contains two important active components responsible for its therapeutic activity:

Mucilage

Mucilage is considered hydrophilic or ‘water loving’ which gives Slippery elm the ability to trap and retain large quantities of water, anywhere from 50-140 times its original volume. As the dried inner bark swells in size, it develops a gel-like or slippery consistency. The mucilage, considered a soluble fibre, coats the mucous membranes of the digestive system providing demulcent activity which helps to soothe irritation and inflammation of the mucous membranes in the digestive system. The insoluble fibre content of Slippery elm can be broken down by digestive flora into beneficial short chain fatty acids, which when taken internally, provides fuel for the cells of the large intestine.

Tannins

Tannins from the dried inner bark provide astringent activity, which helps to constrict the mucous membranes and exposed tissues, providing a barrier for the mucous membranes and exposed surfaces.

Health benefits of Slippery elm

Traditionally used to relieve the symptoms of gastritis and heartburn or gastric reflux

Helps maintain healthy digestive function Provides a barrier to the lining of the digestive system, protecting it from stomach

acid Soothes irritation and inflammation of the mucous membranes in the digestive

system.

For best effect, take Slippery elm three times daily, before food.

How can I build strong bones?

Calcium is important for strong, healthy bones at any age, and relies heavily on other nutrients, including vitamins D3 and K2, to make sure that it finds its way into bones.

Vitamin K2 has recently been approved as an ingredient available for use in Australian therapeutic supplements and provides a ‘missing link’ to help maintain strong, healthy bones.

Dynamic process of making bones lasts a lifetime

Bones continually change over a lifetime; right from the growth phase that occurs during childhood and adolescence, through to the frailty phase that occurs during ageing. The body constantly renews and remodels bones by breaking down old bone and replacing it with new bone – it’s a very dynamic process. Bones provide structure for the body; strong enough to withstand and adapt to physical activity, yet lightweight enough to allow flexible movement.

It’s widely accepted that calcium and vitamin D3 play important roles in bone health, with low blood calcium stimulating vitamin D synthesis to increase intestinal calcium absorption. While calcium and vitamin D3 support strong bones and maintain bone density, vitamin K2 regulates calcium metabolism and vitamin D activity at the sites where bones turnover.

Bone loss typically occurs from around 50-70 years of age, with postmenopausal women at particular risk, as calcium requirements are greatly increased after menopause. Calcium may assist in the prevention, and reduce the risk of, developing osteoporosis which is thought to affect over 1.2 million Australians. Osteoporosis occurs when bones lose their strength and density, leaving them fragile, weak and brittle.

Getting to know vitamin K

Vitamin K is a fat soluble vitamin, required for blood clotting and calcium distribution. Vitamin K is present in 2 natural forms – K1 and K2. Vitamin K1 is found in plant-based sources, while vitamin K2 is produced by bacteria in the digestive tract. Vitamin K1 revolves around blood clotting activity, whereas vitamin K2 revolves around calcium distribution. Vitamin K2 is a group of compounds known as menaquinones (MK), and menaquinone-7 in particular, provides the best absorption and bioavailability of all the menaquinones. Vitamin K2 is necessary for osteocalcin activity, a protein that traps and binds calcium from the bloodstream and then transports and incorporates it into bone.

Vitamin K2, in the form of K2VITAL® Delta (menaquinone 7), provides a patented form of vitamin K2, microencapsulated for enhanced ingredient stability, and when combined with organic forms of calcium and vitamin D3, provides a state-of-the-art bone health trio that strengthens bone and increases bone density.

Is my prostate causing urinary symptoms?

The way we look at prostate health has certainly evolved over the years. Saw palmetto, a herb traditionally used to help maintain prostate health, has been overtaken by some new and exciting nutrients backed by both scientific and clinical research.

It’s estimated that on average, around 50% of males over the age of 50 will experience lower urinary tract symptoms (LUTS) related to the prostate gland, and the incidence of LUTS increases by 10% with each decade of life.

The prostate gland is a walnut sized gland located between the penis and bladder. It functions to secrete a protective fluid that helps to support and maintain healthy sperm and semen. The urethra, a narrow tube that runs through the middle of the prostate gland, serves to remove semen and urine from the body.

As men age, hormonal changes may impact the conversion of testosterone, the main male sex hormone, into a more potent form known as dihydrotestosterone (DHT), due to increased activity of an enzyme known as 5-alpha reductase. Increased 5-alpha reductase activity is thought to be the mechanism that leads to changes in the prostate gland and the subsequent development of LUTS in men.

Symptoms of LUTS include:

Incomplete emptying of the bladder Increased urinary frequency Increased urinary urgency Weak urinary stream Urinary intermittency

Herbs and nutrients for prostate health

Flowens™ is a unique, proprietary blend of Cranberry (Vaccinium macrocarpon) whole fruit powder that has a distinctive, full spectrum of phytochemicals. It’s the synergy of the full spectrum of phytochemicals that has been found to support and maintain healthy, normal prostate function.

Phytopin® is a natural and pure beta-sitosterol extract containing high-quality phytosterols, produced from Pinus pinaster tree oil. Beta-sitosterols bind to the prostate gland, helping to relieve urinary tract symptoms associated with LUTS in mature or ageing men.

Zinc plays a role in maintaining male reproductive health, where it is important for the normal functioning of the prostate gland. Zinc is also an antioxidant that acts as a free radical scavenger.

Selenium is required for testosterone production and may assist in the healthy functioning of the prostate gland and male reproductive health. Selenium is also an antioxidant that acts as a free radical scavenger.

Do I need to take iron?

Iron is an essential mineral, necessary to produce haemoglobin, which plays an important role in storing and transporting oxygen from the lungs to the rest of the body, including the muscles for healthy muscle contraction.

There are two forms of dietary iron known as haem and non-haem iron:

Haem iron can be found in animal-based foods, including lean red meats, poultry and fish

Non-haem iron can be found in plant-based foods, including nuts, legumes, grains, fruits and vegetables

Iron levels are tightly controlled within the body, with levels regulated by absorption rather than excretion, and many factors can hinder the amount of iron absorbed within the gastrointestinal tract.

Iron absorptionHaem iron is more soluble and readily absorbed by the body when compared to non-haem iron. Non-haem iron is less soluble and poorly absorbed as it’s easily disrupted and inhibited by other dietary factors including tea, coffee, milk, wholegrains and chocolate. Combining foods rich in vitamin C with non-haem iron based foods, helps to solubilise and enhance the absorption of iron from the digestive tract. Haem iron is thought to have 2-3 times greater absorption than non-haem iron. Iron supplementation may be beneficial when dietary intake is inadequate, and deficiency is common in vegetarians, vegans, the elderly, and during infancy, adolescence and pregnancy.

Iron and B VitaminsSome B vitamins, particularly vitamins B2, B6, B12 and folic acid, when combined with iron, provide important cofactors that help to maintain healthy blood in healthy individuals:

Vitamins B2 and B6 are important for the production of haemoglobin, which transports oxygen around the body in red blood cells

Vitamin B12 and folic acid are necessary for the production of red blood cells for oxygen transport

Vitamins B6, B12 and folic acid are necessary for oxygen transport in red blood cells

Types of ironThere are a number of organic (eg: ferrous bisglycinate) and non-organic (eg: ferrous sulphate) forms of non-haem iron available for supplementation. Ferrous sulphate is commonly prescribed medically, and while highly bioavailable, gastrointestinal irritation is common. Ferrous bisglycinate is also highly bioavailable and is well tolerated and gentle on the digestive system.

Probiotics: maintaining balanced intestinal flora

Interaction between intestinal flora and your general wellbeing has the experts talking, and its no wonder, when so many of todays heavily processed foods, medications and lifestyle habits directly impact the health and delicate balance of your intestinal flora.

The role of intestinal floraYour gastrointestinal tract is a long, twisting tube that begins at the mouth and ends at the anus. Your gastrointestinal tract is divided into sections which include the mouth, oesophagus, stomach, and the small and large intestines. The role of intestinal flora is quite diverse and includes digestive and immune function, nutrient metabolism, breakdown of medications, production of vitamin K and components of B vitamins, and to prevent colonisation of unwanted intestinal flora.

A definitive link has been established between the gastrointestinal tract and brain, known as the ‘gut-brain axis’ (GBA). The GBA is a widespread and complex, two-way biochemical communication system that links your gastrointestinal tract and intestinal flora with the central, autonomic and enteric nervous systems.

Intestinal flora and the immune systemHealthy, balanced levels of intestinal flora are important in supporting normal physiology, and many studies confirm that alterations in the balance of intestinal

flora are associated with several health conditions. The majority of the immune system, around 80%, sits in the gastrointestinal tract and the gut-associated lymphoid tissue (GALT) works within the immune system to protect your body against unwanted intestinal flora. Re-establishing friendly intestinal flora with probiotics can help maintain a normal healthy response to allergens and support healthy immune function.

Reclaiming intestinal flora balance with probioticsProbiotic literally means 'for life'. Probiotics are dynamic, living micro-organisms that benefit our health by helping to maintain balanced, healthy intestinal flora, inhibiting the growth of unwanted intestinal flora and helping to re-establish friendly intestinal flora.

Strengthen your immune system

Colds and flu can strike at any time. Sometimes it's difficult to avoid getting a cold or flu when you're surrounded by sick family and friends, or even just commuting to work on public transport, so strengthening your immune system can help you stay healthy.

Your immune system is your first line of defenceYour body’s immune system is your first line of defence, like a surveillance system that operates 24 hours a day, 7 days a week, constantly monitoring and protecting your state of internal and external health. A healthy immune system is quickly able to detect and help defeat potential cold, flu or upper respiratory tract infection causing bacteria or viruses. An unhealthy immune system is not able to fight off these bacteria or viruses, leaving you and your family more vulnerable to colds, flu and mild upper respiratory tract infections.

Strengthening your immune system with herbs and nutrientsThere are several herbs and nutrients that can help to strengthen your body’s immune system, and by doing so, can also help to relieve symptoms of colds, flu and mild upper respiratory tract infections.

Medicinal mushrooms have a long traditional use in Chinese medicine to help maintain a healthy immune system, helping to strengthen the body’s defences, to relieve the symptoms of colds and mild upper respiratory tract infections, and to strengthen the lungs for the relief of coughs. See more here Mushroom 5 Complex.

Vitamin D3 helps maintain a healthy immune system; vitamin D3 is the bioactive form of vitamin D found naturally in your body. A significant number of Australians are vitamin D deficient due to inadequate sun exposure and dietary intake, with the elderly at risk of a vitamin D deficiency.

Echinacea supports healthy immune system function and provides symptomatic relief of colds, flu and mild upper respiratory tract infections, and may reduce the severity and duration of colds and flu. Echinacea is traditionally used to relieve congestion and fever.

Olive leaf contains high levels of oleuropein, the key pharmacologically active component of Olive leaf thought to be responsible for its therapeutic activity. Olive leaf helps maintain a healthy immune system and is traditionally used for the relief of the symptoms of colds, flu and mild upper respiratory tract infections.

Zinc is an essential trace element that plays an important role in the immune response and a zinc deficiency is common in adolescents, the elderly, vegetarians, pregnant and lactating women. Zinc may assist in the management of mild upper respiratory tract infections and helps to provide relief from the symptoms of colds, as well as reduce the severity of colds.

Vitamin C may reduce the risk of developing the common cold and regular supplementation helps to reduce the duration and severity of cold symptoms. Vitamin C is an antioxidant that helps protect the body from free radical damage and supports the healthy functioning of the immune system.

Need cold & flu relief?

Viral in nature, remedies for colds and flu are best taken at the onset of symptoms and can be bolstered by providing immune support.

Children and URTI’sMild URTI’s are the most common form of illness in children, averaging between 6-8 mild URTI’s each year, particularly in winter. When children are young, their immune systems are still trying to build the resistance to fight off infection and disease. As they become exposed to environments such as day care and school, their risk of developing a cold or flu increases.

Viral infections don’t require antibioticsViral infections don’t require antibiotics. Antibiotics are only effective when treating bacterial infections. So, what can you do to help relieve cold and flu symptoms and support healthy immune function? Herbs and nutrients can play an important role in winter health, in conjunction with eating healthy food and getting enough rest.

Adhatoda is traditionally used in Ayurvedic medicine for the relief of fevers, and as an expectorant, to relieve mucus congestion, and as an antispasmodic, for the relief of respiratory complaints, including coughs. Adhatoda provides anti-inflammatory activity with bronchodilation properties that dilate air passages and facilitate breathing.

Andrographis is considered an ‘acute’ herbal remedy, traditionally used in Ayurvedic and Chinese medicine to relieve fever and to help reduce the severity, duration and

symptoms of the common cold. Andrographis helps relieve a sore throat and runny nose associated with mild URTI’s, including colds and flu.

Echinacea helps maintain healthy immune function and is traditionally used for the relief of cold symptoms such as a runny or stuffy nose, itchy or sore throat, cough, congestion, sneezing and mild body aches and pains.

Echinacea may reduce the severity and duration of colds and flu. For maximum benefit, start taking immediately at the onset of acute symptoms.

Elderberry has traditionally been used to relieve fever and to provide relief of the symptoms of colds, flu and mild URTI’s.

Ivy leaf is a well-known expectorant cough remedy that helps to relieve coughs and is used to expel and relieve respiratory and chest mucous congestion.

Marshmallow provides a soothing and protective coating over the respiratory tract mucous membranes and is traditionally used to soothe and relieve irritation and inflammation of the upper respiratory tract and throat. This activity helps to clear inflammation of the mucous membranes (catarrh) and to soothe and relieve coughs.

Vitamin D helps maintain a healthy immune system. A significant number of Australians are considered deficient in vitamin D, particularly in winter, due to reduced sun exposure and dietary intake.

Zinc & Vitamin C are required for the healthy functioning of the immune system. Zinc may assist in the management of mild URTI’s and helps to provide relief from the symptoms of colds, as well as reduce the severity of colds.

How can I support my thyroid?

Your thyroid gland is responsible for maintaining a healthy, balanced metabolic rate.The thyroid gland, situated at the base of the throat, is an important part of your endocrine or hormone system, responsible for the production and release of thyroid hormones including T4 (tetraiodothyronine, commonly known as thyroxine) and T3 (triiodothyronine).

T4 contains 4 iodine molecules and acts as a pro-hormone for T3. 80% of your thyroid hormones are T4.

T3 contains 3 iodine molecules and is an active thyroid hormone. 20% of your thyroid hormones are T3, and T3 is 5-7 times stronger than T4.

These hormones are responsible for maintaining heathy, balanced thyroid function.

Thyroid and stress hormonesYour endocrine system contains many glands that produce hormones to help maintain the healthy functioning of other body systems including your reproductive, stress, sugar metabolism and appetite control function. The endocrine system is linked together, for example, the release of cortisol during a stressful event has an impact on the thyroid gland and thyroid hormones.

Support healthy thyroid function with:

Withania is an adaptogenic herb that supports the adrenal glands and helps your body adapt or cope during times of physical and mental stress. See more here: add website Thyroid Support link here. Withania, is also an Ayurvedic tonic herb traditionally used to restore vitality during debilitation, stress and exhaustion.

Iodine helps maintain the body's metabolic rate through the production of thyroid hormone and is an important component of T4 and T3. Iodine is required to produce thyroid hormones and helps to maintain healthy thyroid function.

Selenium is required to produce thyroid hormones and helps maintain healthy thyroid function. Selenium is an important trace mineral needed for the conversion of T4 into the active thyroid hormone T3 via selenium based enzymes (iodothyronine deiodinase). Deficiency of this enzyme results in reduced conversion of T4 to T3.

Zinc is important for healthy thyroid function as it’s needed to produce T4 (thyroxine) via zinc dependant enzymes and a deficiency of these enzymes may affect the production of thyroid hormones.

Tyrosine is required to produce thyroid hormones and helps maintain healthy thyroid function and normal metabolic rate. See more here: add website Tyrosine 1000 link here. Tyrosine is also an essential precursor to hormones that regulate stress responses.

Lutein and zeaxanthin: your natural sunglasses

From a very early age, we often spend hours every day exposed to damaging blue light emitted from electronic devices such as computers, smart phones and TVs and as we age, its quite normal to become aware of visual changes.

The retinaThe retina is the sensory portion of your eye and contains layers of photoreceptors, the optic nerve and the macula:

Photoreceptors - rods are a particular type of photoreceptor, located near the edges of the retina, which are responsible for peripheral and night vision. Rods contain a visual pigment called rhodopsin which ‘bleaches’ when light strikes them, and pigment regeneration is important to help protect the delicate photoreceptors and maintain healthy vision. Cones are photoreceptors that are located more centrally in the retina and are responsible for day and colour vision. Together, rods and cones allow you to see in varying light conditions and different colours.

Optic nerve - The optic nerve, also known as cranial nerve II, transmits visual messages from the retina to the brain for interpretation into an image.

The macula – often referred to as the ‘yellow spot’, is a small area within the retina that is responsible for central vision and visual acuity.

Lutein and zeaxanthinLutein and zeaxanthin are yellow-coloured pigments, or xanthophyll carotenoids, which are not converted by the body into vitamin A. The macula contains high concentrations of lutein and zeaxanthin which are responsible for the characteristic yellow colour of the macula. Lutein is more prominent at the edges of the retina and in the rods, while zeaxanthin is primarily concentrated in the centre of the retina and the cones. A ratio of 5:1, lutein:zeaxanthin reflects both serum and dietary ratios of these carotenoids.

Eye benefits of lutein and zeaxanthin:

Provide antioxidant activity to help protect the eyes from free radical damage Help protect and maintain eye tissue Support healthy vision and help maintain healthy eye macula Help eyes tolerate glaring light and help with vision recovery after eye exposure to

glaring light Help eyes detect colour contrast Support eye health when using electronic screen devices which emit blue light.

Lutein and zeaxanthin protect the eyes as they act as filters or ‘natural sunglasses’ by absorbing high energy blue light.

Source of lutein and zeaxanthinYou can find lutein and zeaxanthin in certain foods and in some supplements.

Looking after your joints

It's estimated that around 28% of the Australian population suffers from some form of arthritic or other musculoskeletal condition. Early management can help to delay the onset of mild arthritic conditions, allowing to you to stay more active and independent.

What causes joint pain?With over 230 moveable and semi-moveable joints in your body, there are many types of injuries or conditions that can lead to joint pain. Joint pain is commonly associated with mild arthritic conditions and typically involves thinning of the cartilage and the development of bony spur growths. Tendons, ligaments and muscles surrounding the joint weaken and the joint becomes inflamed, painful and stiff.Mild osteoarthritis – ‘wear and tear’ arthritisMild osteoarthritis (OA) is the most common degenerative joint condition and can affect any joint. Mild OA typically affects the neck, lower back, hips, knees, small joints of the fingers and bases of the thumb, and big toe. Mild OA is referred to as ‘wear and tear’ arthritis due to its association with overuse of a joint or joints from either recurring movement over a long period of time, too much sport or being overweight. Important lifestyle tips to help ease joint pain include:

Keep active and stay as mobile as possible Include low impact exercises such as aerobics, yoga, tai chi, swimming and bike

riding Maintain a healthy weight range to reduce excessive pressure or tension on joints Take a warm morning shower

Look after your joints with:

Curcumin, the active component of Turmeric, is responsible for its anti-inflammatory and antiarthritic action to help reduce joint inflammation and for the relief of joint pain associated with mild arthritis. Turmeric itself, has a long history of use in Ayurvedic medicine as an anti-inflammatory and antiarthritic. This action has been supported by studies that show anti-inflammatory activity of its active constituent, curcumin.

Glucosamine is required for the formation of collagen, helping to maintain joint health and may help increase joint mobility and decrease joint stiffness associated with mild arthritis and mild osteoarthritis. Glucosamine also provides anti-inflammatory activity to help reduce joint inflammation and may assist in the management of mild osteoarthritis and may provide symptomatic relief of mild osteoarthritis.

A combination of curcumin in the form of clinically-trialled Meriva® curcumin and glucosamine hydrochloride can be used for the symptomatic relief of mild arthritis and to provide temporary relief of mild arthritic pain.

Multi-purpose magnesium

Magnesium is an important mineral required for the normal healthy functioning of your body. It involved in over 300 different enzyme reactions, energy production, heart health and glucose metabolism.

Organic vs inorganic magnesium

Organic forms of magnesium include citrate, glycinate, orotate and amino acid chelates, while inorganic forms include oxide, chloride and carbonate. Organic forms of magnesium are generally better absorbed and don’t tend to produce digestive disturbances when compared to inorganic forms. In studies, organic forms of magnesium consistently show greater bioavailability than inorganic forms.

Magnesium citrate

Magnesium is bonded to citric acid, so it remains stable in the stomach in the presence of hydrochloric acid and is delivered intact to your small intestine for easy absorption. Magnesium citrate is electrically neutral so doesn’t interfere or compete with other important nutrients for absorption.

Magnesium glycinate

Magnesium is bound to the non-essential amino acid glycine, which assists the mineral’s absorption through the small intestine, enhancing the uptake into the bloodstream.

Magnesium orotate

Magnesium is bound to orotic acid, which makes it easier for magnesium to travel across cell membranes, making it highly bioavailable.

Magnesium amino acid chelate

Structurally, magnesium amino acid chelate is made up of amino acids, bonded in a stable form, to magnesium. In your body's natural process of digestion, amino acids are used to naturally chelate (bond) minerals and help transport them across the intestinal wall. This allows them to be more bioavailable and better absorbed in your body.

Magnesium absorption

Magnesium absorption takes place in the small intestine and absorption either increases or decreases depending upon your body’s requirements; low serum magnesium promotes increased absorption, and high serum magnesium promotes decreased absorption. Magnesium levels are regulated by the small intestines (controlling absorption), the kidneys (controlling excretion) and bones, teeth, muscles, liver, pancreas and other non-muscle soft tissue (major storage sites).

Uses for ‘multi-purpose’ magnesium are many and varied:

Required for energy production and is important in maintaining energy levels Exercise increases your body's requirements for magnesium. Using magnesium

during exercise can help maintain exercise performance Required for the conduction of nerve impulses and normal muscle contraction Helps your body metabolise carbohydrates, proteins and fats Essential for the metabolism of calcium and phosphorus and is an important

structural component of bone, helping to maintain bone strength Helps to maintain healthy glucose metabolism. Magnesium is required for glucose

uptake into cells May assist in the management and symptomatic relief of premenstrual syndrome

(PMS) May assist in the relief of menstrual cramps May assist in the management of mild migraines by providing symptomatic relief of

mild migraine headaches and reducing their frequency and severity Helps maintain a healthy nervous system Helps maintain a healthy cardiovascular system and heart by supporting healthy

heart muscle function and rhythm in healthy individuals Helps maintain healthy blood vessels in healthy individuals Assists in the prevention and management of dietary magnesium deficiency

The difference between Turmeric & Curcumin

Turmeric is a well-regarded traditional herb used extensively in Ayurvedic, Chinese and Western herbal medicine systems. Curcumin on the other hand, is the active compound found in small quantities in Turmeric. Curcumin continues to steal the limelight from Turmeric as more exciting scientific evidence emerges confirming its therapeutic value.

Turmeric

Turmeric is the common name for Curcuma longa, a perennial plant best known for its characteristic golden-yellow coloured rhizomes, or underground stems. Turmeric comes from the Ginger family and is often used medicinally, in cooking as a spice for many curry dishes, and for dyeing fabric.

Medicinally, Turmeric has a long history of use in Ayurvedic medicine as an anti-inflammatory to reduce mild arthritic pain. This action has been supported by preliminary studies that show anti-inflammatory activity of its active constituent, curcumin.

Curcumin

Curcumin is chiefly responsible for Turmeric’s anti-inflammatory activity although Turmeric itself only contains around 3-5% of curcumin. Curcumin has been extensively studied and acknowledged as the ‘master switch’ of inflammation due to its ability to interrupt many pro-inflammatory pathways in the body. Meriva® curcumin has undergone a patented process to facilitate delivery to the body's cells.

Meriva® curcumin

Meriva® curcumin provides a unique patented delivery system, where the curcumin is embedded within a phospholipid, or fat complex. This protects the curcumin from degrading too quickly in the watery intestinal environment. The digestive tract lining is also made up of phospholipids, so when the Meriva® curcumin phospholipid complex encounters the digestive tract phospholipids, the curcumin is rapidly shuttled between the phospholipids, increasing curcumin levels in the body.

Preliminary studies have shown that Meriva® curcumin may be beneficial in relieving joint pain, swelling and inflammation associated with mild osteoarthritis.

Curcumin’s anti-inflammatory activity helps reduce joint inflammation and provides relief of pain.

Bromelain: the power of pineapple

Historically, pineapple has a long traditional use as both a medicinal plant and exotic food source. Not only does the fruit taste good, it is also an excellent source of bromelain, which has a range of health benefits.

What is bromelain?Bromelain is a proteolytic, or protein digesting enzyme that helps to break down large protein molecules, so can assist with the digestion of proteins in the diet and to support healthy digestive function generally. Bromelain is typically sourced from the stem of the pineapple which contains high concentrations of bromelain. While the fruit also contains some bromelain, preparation methods differ between the fruit and stem, resulting in varying enzyme activity.

How does bromelain work?Bromelain appears to be well absorbed in the body without losing any of its therapeutic activity. The proteolytic action of bromelain initiates the breakdown of larger proteins into smaller amino acids, assisting digestion. Bromelain also provides anti-inflammatory activity through inhibition of bradykinin production, a substance that dilates blood vessels at the site of inflammation, and by limiting the formation of fibrin, a blood clotting compound. This anti-inflammatory activity may assist in reducing inflammation associated with soft tissue injury or trauma and mild sinusitis.

Benefits of bromelain

Aids in the digestion of proteins Aids digestion generally Vegetarian friendly digestive enzyme May assist in the management of soft tissue trauma May assist in reducing pain, swelling and inflammation associated with soft tissue

injury or trauma Provides relief of mild sinusitis

How to take bromelain

1. Digestion of proteinsTake just before any meal that contains protein for the best digestive effect.

2. Soft tissue injury or traumaTake in between meals to reduce inflammation association with soft tissue injury or trauma.

3. Mild sinusitisTake in between meals to help reduce inflammation associated with mild sinusitis.

Constipation: light at the end of the tunnel

Constipation is one of the most common medical complaints in Australia, affecting 1 in 5 adults, and is considered a symptom that's related to another cause, rather than a disease or health condition in its own right.

What’s considered ‘normal’?

Constipation is characterised by difficulty in passing stools, with incomplete or infrequent passing of hard, dry stools often accompanied by pain, bloating and abdominal discomfort. Constipation can be a temporary problem or it may last for months or even years.

What’s considered ‘normal’ for passing a stool easily will vary from person to person. Some will pass a stool twice a day, compared to some who may only pass a stool every second or third day. As a rule, fewer than three bowel movements per week indicates constipation.

What increases your risk of constipation?

Slow transit time within the digestive tract

Lack of, or changes to, physical activity levels

Inadequate fluid intake Inadequate fibre intake

Pregnancy Advanced ageChanges to routine eg: travelling overseas Certain medications eg: codeine, antacids

Imbalance in digestive flora Inorganic iron supplementsIgnoring the ‘urge’ to go to the toilet

Consequences of constipation

Constipation can be compared to not emptying your rubbish bin every day, while still adding more and more rubbish to the pile. Over a relatively short period of time, you’ll start to experience abdominal pain, discomfort and bloating along with difficulty passing a stool while the waste continues to build up.

3 ‘golden rules’ to eliminate constipation

1. Include plenty of fibre in your diet

2. Drink plenty of water

3. Participate in regular physical activity

Following these 3 golden rules should help to alleviate constipation for many people. For others though, herbs and nutrients can play a supportive role by soothing irritation and inflammation of the mucous membranes of the digestive system, stool softening activity and provide digestive comfort to get things moving.

Herbs & Nutrients

Slippery elm bark powder: Soothing. Slippery elm bark contains mucilage which helps to soothe irritation and inflammation of the mucous membranes of the digestive system. Slippery elm works by trapping water, which then swells to bulk-up the stool and develops a gel-like consistency to provide a protective coating for the lining of the digestive tract.

Probiotics: Healthy, balanced intestinal flora. A stagnant digestive system is a breeding ground that allows ‘unfriendly’ intestinal flora to flourish. Probiotics help maintain the balance by inhibiting ‘unfriendly’ intestinal flora and re-establishing ‘friendly’ intestinal flora.

Psyllium: Soluble fibre. Psyllium attracts and binds large volumes of water, helping to bulk up the stool and make stools softer.

Maintaining memory during ageing

Ageing is a natural part of life, and as just as your body ages, so does your brain. Maintaining memory during ageing is an important factor in being able to maintain a healthy, independent lifestyle.

Your nervous systemYour brain is like a ‘master control panel’, controlling all your conscious and unconscious bodily functions through your central and peripheral nervous systems. The central nervous system consists of the brain and spinal cord, while the peripheral nervous system consists of the nerves that lead out of the spinal cord and into the rest of the body. Neurons or nerve cells carry signals or nerve cell impulses rapidly around the body to control these activities.

Energy for your brainThe brain is one of the most ‘energy hungry’ organs in your body and is energised by glucose and oxygen, delivered by blood cells through your circulatory system. Unlike muscles, your brain cannot store glucose as glycogen, so it needs a constant supply of glucose to work effectively. Brain cells also need an uninterrupted flow of oxygen to allow the brain to function properly.

The ageing brainThe weight of your brain decreases with age due to the loss of neurons in the brain and spinal cord. Nerve cell impulses begin to slow, leading to decreased cellular

communication and circulation may be compromised, decreasing the amount of glucose and oxygen delivered to the brain.

4 herbs and nutrients to help maintain memory during ageing:

1. Ginkgo bilobaGinkgo helps maintain blood flow to the brain, so assists in the maintenance of cognitive function, memory, focus and concentration. Ginkgo helps maintain cognitive function and memory during ageing, and provides antioxidant and free radical scavenging activity.

2. BrahmiBrahmi is a brain and nervine tonic of Ayurvedic medicine, traditionally used to improve memory, concentration and learning. Brahmi, in the form of BacoMind™, has been clinically trialled* to support cognitive function and memory during ageing. Brahmi contains an active ingredient known as bacoside A, which assists in the release of nitric oxide, allowing the relaxation of blood vessels to enable smooth blood flow throughout the body. This offers a positive effect on learning and memory recall. Brahmi also improves stress adaptation, so is beneficial during periods of stress.

3. Alpha Lipoic acidAlpha Lipoic acid (ALA) is a potent water and fat soluble antioxidant and free radical scavenger that’s able to cross the blood-brain barrier. ALA helps maintain nerve health, assists glucose metabolism and is involved in the uptake of glucose into cells.

4. Lecithin Lecithin, or phosphatidylserine, is the major phospholipid in the brain and is important for cellular communication, which helps improve the transfer of signals between brain cells.

What nutrients are important for preconception?

Planning to fall pregnant can be one of the most exciting times in a women’s life. Like any new adventure, if possible its best to plan for the journey ahead prioritizing the extra nutritional demands and support your body will need during this period.

Pregnancy is a time filled with physical and emotional challenges. Your body is working hard creating a whole new life from the nutritional building blocks you’re supplying. Now more than ever, it’s important to try and eat a diet that includes a wide variety of fruit and vegetables to receive good amounts of vitamins and minerals. There are some key nutrients to keep in mind when planning your pregnancy.

Important preconception nutrients for woman

Folic acid is one of the most important minerals in your preconception plans. It is recommended that folic acid be taken daily for one month before conception and during pregnancy as it may reduce the risk of women having a child with birth defects of the brain and spinal cord such as the neural tube defects known as spina bifida and anencephaly. Healthcare professionals recommend supplementation before and during pregnancy to ensure sufficient amounts are being consumed in this period. Folic acid can also be found in vegetables including spinach, asparagus and broccoli, and fruits such as papaya, oranges and strawberries.

Iodine requirements are increased during pregnancy and lactation. Recently this mineral has received more attention as there has been an increase of people with iodine deficiencies in Australia. During pregnancy, adequate iodine is necessary for healthy brain, skeletal and central nervous system development. Recommended daily intake of iodine increases from 150mcg for a woman of child bearing age to 220mcg during pregnancy. To meet the extra iodine requirements during pregnancy it is recommended that iodine supplementation be part of your preconception plans and also taken during pregnancy and breastfeeding. Iodine can also be found in foods including fish, eggs and foods containing seaweed such as sushi.

Overall, nutritional requirements increase when your pregnant and it’s important to ensure your preconception plans include sourcing foods rich in vitamins and minerals. Multivitamins formulated specifically for pregnancy may assist general well-being if taken prior to conception and during pregnancy and breastfeeding.

What preconception nutrients are important for men?

Supporting the health of the father-to-be whilst planning to fall pregnant is important too. Men can also provide their pregnant partners with much needed support and care while you both prepare to welcome a newborn to the family. Male reproductive system care may address maintaining the health and motility (movement) of sperm in healthy individuals.

Selenium may assist in the healthy functioning of the male reproductive system and is required for healthy testosterone production. Selenium is also required for maintaining healthy sperm motility and maturation in healthy individuals. Food sources of selenium include seafood, beef, chicken and turkey and dairy products including milk and yoghurt.

Zinc also helps support male reproductive health. It is important for the normal functioning of the prostate gland and is essential for the healthy formation and maturation of sperm in healthy individuals. The Recommended Daily Intake (RDI) for zinc for men aged 19-70 years is 8mg daily. The absorption of zinc in significantly affected by the environment in the gastrointestinal tract and other vitamins and minerals such as iron. Zinc status can be easily and quickly estimated using a zinc tally test under the guidance of a naturopath or other healthcare professional.

Can Raspberry leaf assist childbirth?

Raspberry leaf has traditionally been used by women and midwives since ancient times as a 'partus preparator' to prepare the uterus for labour and childbirth, and is still very popular with women worldwide today when taken during the third trimester of pregnancy.

Raspberry leaf has many uses, although traditionally and most favourably, the leaf is well known as both a women’s and uterine tonic. The active components of Raspberry leaf responsible for its therapeutic activity were discovered in 1941 and are collectively known as ‘fragarine’. Research has found that fragarine contains several varied therapeutic activities, including the ability to tone the muscles of the pelvic region, including the uterus.

Benefits of Raspberry leaf include:

When taken during the third trimester of pregnancy, Raspberry leaf has traditionally been used to prepare the uterus for labour.

Raspberry leaf and its fragarine component has demonstrated a variable or regulatory effect on uterine muscle tone due to its muscle stimulant and antispasmodic activity, helping to maintain both the regularity and frequency of uterine contractions.

Healthy brain function for children

Two reasonably common childhood nutritional deficiencies that may adversely impact brain health include omega-3 fatty acids and iodine. Many children are missing out on omega-s, particularly if fish is not regularly featured in their diet, and the demise of iodine sanitisers in dairy products and shift away from iodised salt, has led to an increase in iodine deficiency.

Omega-3 fatty acidsYour body cannot manufacture the omega-3 fatty acids eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA) efficiently, so you are wise to obtain them from your diet. EPA and DHA are required for healthy brain function and are an integral part of cell membranes which control what goes in and out of cells. Fatty acids from fish are considered ‘good fats’ that supply a reliable source of EPA and DHA, which are both required for healthy brain function in children. There is a level of two-way conversion between EPA and DHA in your body, so where one is deficient, it can be made up from the other one.

EPA EPA plays an important functional and regulatory role in brain health and is directly involved in the production of certain eicosanoids that help to reduce inflammation. Eicosanoids are made ‘as needed’ by the body and impact a wide range of physiological processes.

DHADHA is an important structural component of the brain. DHA is found in high concentrations in the brain and is taken up by the brain in preference to other fatty acids. DHA influences the function of brain cell membranes, which are important for the transmission of brain signals. By making cell membranes more fluid, omega-3 fatty acids, particularly DHA, help to improve communication between brain cells.

IodineMild to moderate iodine deficiency is common in school-aged children and pregnant women in the southern states of Australia. Iodine helps maintain healthy brain and cognitive function, and supplemental iodine intake may be beneficial for children's IQ levels.

Activated B vitamins

Activated B vitamins, particularly activated folate (methylfolate) and activated vitamin B12 (methylcobalamin), are two of the hottest B vitamin ingredients right now on the Australian market. So, what is the difference between activated B vitamins and other, non-activated B vitamins?

Activated B vitamins vs non-activated B vitaminsFor many years, The Australian Therapeutic Goods Administration (TGA) would only allow certain forms of B vitamins to be available in listed nutritional supplements. In 2016, this changed, and two other important forms of vitamin B, activated folate (methylfolate) and activated vitamin B12 (methylcobalamin) were finally approved for inclusion in listed nutritional supplements in Australia. Methylfolate and methylcobalamin are very important activated B vitamins that can now sit happily among the other activated B vitamins; B2 (riboflavin sodium phosphate) and B6 (pyridoxal 5-phosphate or P5P).

Activated B vitamins are biologically active in the body and generally do not require any metabolic or enzymatic conversion before they can be used by the body, apart from P5P. P5P needs to go through a one-step process of re-adding a phosphate group before it becomes active compared to pyridoxine hydrochloride which requires a multi-step process before it can become active. Non-activated B vitamins on the other hand, require some form of metabolic or enzymatic conversion to take place before the B vitamin can be readily used by your body.

Activated B vitamins may be beneficial for those who:

Consume a diet high in refined or processed foods Take certain medications known to deplete B vitamins Have malabsorption or digestive issues Need general B vitamins Have MTHFR polymorphisms

MTHFR polymorphisms

Activated B vitamins may be beneficial for those with methylene-tetrahydrofolate reductase (MTHFR) polymorphisms. The MTHFR gene is responsible for the production of the MTHFR enzyme which allows the correct metabolism of folate, and together with vitamin B12, functions as a methyl group donor in a wide variety of metabolic and nervous system processes.

Several polymorphisms, or gene variations, exist which can affect folate metabolism and significantly increase the risk of folate deficiency in affected individuals, even when meeting the recommended daily intakes. The most common mutation is the MTHFR C677T mutation:

1.Individuals who are heterozygote (one copy of the gene) for the MTHFR C677T mutation have a 40% reduction in activity of the MTHFR enzyme

2. Individuals who are homozygote (two copies of the gene) have about a 70% reduction in activity of the MTHFR enzyme

Lower levels of MTHFR enzyme reduces the production of methylfolate and is the most common risk factor for neural tube defects.

B vitamins as a group generally all help to maintain:

Healthy energy levels A healthy stress response Healthy nervous system function Healthy mood A healthy cardiovascular system

While each individual B vitamin has its own distinct health benefits, they also work very well together when combined in a B vitamin complex formula.

Protect your eyes from damaging blue light

Artificial light is prevalent in our society today. Electronic devices such as computers, tablets, phones, laptops and televisions, and fluorescent and LED lighting, all emit a spectrum of light known as blue light.

Every day we are exposed to blue light for hours on end during our work and recreational hours, and for those born in the last 10 years or so, exposure has started at a very early age. Blue light is a high-energy wavelength which can have damaging effects to the eye structure if exposed for long periods of time. Reducing your exposure and protecting your eyes is very important to prolong your eye health into the future.

Anatomy of your eyeYour eye works in a similar way to a camera. Light enters the eye through the cornea and then the pupil. You may have noticed that when your eyes are exposed to varying levels of light, your pupil expands and contracts in response. These expansions and contractions are controlled by the colourful iris, a circular structure that controls the amount of light that enters your eye.

After light enters your eye, the light is further focussed as it passes through the lens, located behind your pupil. These varying degrees of light and colour hit the retina at the back of the eye and it’s the retinas job is to send the images we see to our brain (via the optic nerve) in the form of electrical impulses. The retina contains specialised cells known as rods and cones. Rods help to distinguish varying degrees of light and dark, or black and white, whereas cones help to distinguish colour contrast.

The macula is located at the centre of the retina, towards the back of the eye, and it’s primarily involved in our central vision and being able to see fine detail. If the macula is compromised, blind spots may appear in your central field of vision and your ability to read, drive and recognise faces will be affected.

Supporting and protecting your eye health

Limiting the amount of time you are exposed to damaging blue light should be your number one priority. Bilberry and certain nutrients may also help to support eye health.

Bilberry is a well-known herb that contains high concentrations of anthocyanosides, key antioxidant compounds that help support healthy eye function and vision, and help to protect and maintain the health of the eye macula.

Vitamins C, E and zinc provide key antioxidant nutrients to maintain eye health and to protect the eyes from free radical damage.

Lutein and zeaxanthin are antioxidants that help protect the eyes from free radical damage and are found in high concentrations in the macula (retina) of the eyes and help protect and maintain eye tissue. Lutein and zeaxanthin protect the eyes as they act as filters by absorbing high energy blue light and support eye health when using electronic screen devices such as phones and computers.

Beating dry, brittle nails

Your nails may be trying to tell you more than you think and dry, brittle nails may be a reflection that somethings not quite right in your body.

The nail matrix The nail matrix is made up of clear, hardened skin cells which have been keratinised, or hardened and converted to keratin. Nails cover the nail bed, which is pink in colour due to the number of small capillaries present underneath. Towards the cuticle, the nail tends to get thicker which gives the nail a white appearance as the capillaries tend not to show through as much in this area. Nail growth occurs under the cuticle area and on average, nails grow around 1mm per week, although the nails on your longer fingers grow faster and nail growth is increased during the summer months.

Signs of poor nail health

Vertical or horizontal ridging Cracking, splitting or peeling Discolouration Nail separating from the nail bed White spots

Supporting healthy nails naturally

Biotin

Biotin, also known as vitamin B7, helps support and maintain healthy nails, and helps to strengthen brittle nails and reduce nail splitting. In clinical trials, participants supplementing with 2.5mg of biotin daily, reported a reduction in nail splitting.

Collagen

Collagen is your body’s most abundant protein, representing approximately 30% of total body protein. Collagen is a structural component of skins and nails that provides tensile strength and firmness.

Omega fatty acids

Omega fatty acids, due to their fat content, help to moisturise nails and a deficiency increases your risk of dry, brittle nails. Omega fatty acids include those from fish (omega-3), flaxseed (omega-3, -6 and -9) and evening primrose oil (omega-6) and may help to strengthen split, brittle nails.

Silica

Silica is a trace mineral important for connective tissue strength and is abundant in skin and nails. Silica helps to maintain healthy nails and nail strength.

Zinc

Zinc is essential for the formation of collagen in skin and connective tissue found in nails.

Zinc - an amazinc element

Zinc is an essential trace element, second only to iron in the body, that plays an important role in many enzymatic, structural and regulatory functions at a cellular level.

In a national random survey of Australian adults, daily intakes of zinc were minimal, with 67% of men and 85% of women falling below the recommended daily allowance (RDA). The prevalence of primary zinc deficiency around the world is estimated at between 25-49% of the population.

AmazincAlthough zinc is found in all body tissues and fluid, high concentrations are found in skeletal muscles, bones, skin, the brain, eyes (particularly the macula), liver, spleen, pancreas, kidney and prostate. Zinc is required for over 300 enzyme reactions within the body including carbohydrate metabolism, protein and DNA synthesis, protein digestion, bone metabolism and supporting antioxidant pathways, while also playing an important role in growth and development, the immune response, neurological function and reproduction.

Zinc deficiencyA mild zinc deficiency is common and can have an impact on health in a relatively short period of time. Primary deficiency tends to occur when there is inadequate dietary intake or when zinc absorption is inhibited. Taking iron supplements may also inhibit zinc absorption, although ironically, the presence of both iron and zinc in a meal does not reduce zinc absorption. A zinc deficiency is common in adolescents, the elderly, vegetarians, pregnant and breastfeeding women.

Food sources of zinc Food sources of zinc include meat, liver, eggs, seafood (especially oysters and shellfish), nuts, legumes, wholegrains, miso, tofu, brewer’s yeast, mushrooms, green beans and pumpkin seeds.

Zinc absorptionPhytates in the diet can inhibit zinc absorption. Phytates, found in foods such as wholegrains, nuts, legumes and beans, bind with zinc making it unavailable for absorption. The impact of phytates on zinc absorption can be minimised by soaking, heating, sprouting and fermenting these foods. The health of the digestive system and the amount of protein in the diet also contributes to the efficiency of zinc absorption.

Some of the amazinc benefits of zinc:

Assists in the maintenance of healthy skin, promotes wound healing and may assist in the relief of the symptoms of minor skin disorders, such as mild acne, due to its role in skin repair

Essential for the formation of connective tissue, teeth, bones, nails, hair and skin Required for enzymes and proteins involved in skin renewal Potent antioxidant and free radical scavenger that helps protect against free radical

damage Supports the healthy functioning of the immune system May assist in the management of mild upper respiratory tract infections Helps to provide relief from the symptoms of colds, as well as reduce the severity of

colds May help maintain a normal healthy appetite and normal taste sensation Aids in the healthy metabolism of carbohydrates and the digestion of proteins Plays a role in maintaining male reproductive health, where it’s important for the

normal functioning of the prostate gland and for the healthy formation and maturation of sperm in healthy individuals

Children - fussy eaters, food allergies and intolerances

Fussy eaters and children with food allergies or intolerances provide a special challenge for many parents with these children at greater risk of developing nutritional deficiencies over time as their diet leaves out a number of important foods, robbing them of essential nutrients.

Problem foods for childrenThe food environment is something that parents can control, particularly when it comes to healthy eating and nutrition, and an occasional lapse in healthy eating will not harm your child. Children can be notoriously fussy eaters where they tend to refuse certain foods based on their taste, smell, texture, ease of chewing, colour and shape. They can like one food one moment, only to dislike it the next. Children with food allergies or intolerances to specific foods, including dairy, wheat and gluten, peanuts, eggs, nuts, soy or fish and shellfish, may find it difficult to obtain a wide variety of important nutrients.

4 common childhood vitamin & mineral deficienciesThe amount and type of foods eaten determines your child’s daily nutrient intake. In Australia, children tend to be deficient in, or have low levels of:

Iron – healthy blood & energy Iron deficiency is the most common nutritional deficiency worldwide and is a public health concern. A dietary iron deficiency leads to reduced red blood cell production. Red blood cells are responsible for carrying oxygen around your body and an iron deficiency leads to fatigue, shortness of breath and very pale skin. Children may be low or deficient in iron if they follow a vegetarian diet, experience a rapid growth spurt or have problems with digestive absorption. Iron is found in red meat, chicken, fish and legumes.

Zinc – healthy growth & developmentZinc deficiency is also very common in children and may lead to poor immunity, wound healing and growth and development, and problems with appetite due to impaired taste and smell. Zinc is found in beef, lamb, whole grains and baked beans.

Vitamin B12 – healthy blood & nervous systemBreastfed infants may not get enough vitamin B12 if their mothers have a vegetarian or vegan diet, or there are problems with absorption in the digestive tract, resulting in low levels of abnormally formed red blood cells or nervous system disturbances. Vitamin B12 is mostly found in animal proteins such as red meat, chicken, fish, cheese, milk and egg yolks.

Iodine – brain health & IQIodine deficiency may be serious and lead to stunted growth, diminished intelligence and retardation. It’s the world’s number one cause of preventable intellectual disability in children. Iodine is found in saltwater fish, seaweeds and some commercially prepared foods such as bread and salt which are fortified with iodine.

St Mary's thistle for healthy liver & digestive function

St Mary's thistle, commonly known as Milk thistle, is a very well tolerated traditional herb that has a particular affinity for the liver. St Mary's thistle is considered one of the most potent and effective liver tonic herbs that not only helps to maintain healthy liver and digestive function, it also has the ability to assist detoxification and support regeneration of damaged liver cells.

DigestionYour liver is a secondary digestive organ that plays an important role in breaking down food into smaller particles so the nutrients can be extracted, absorbed and utilised for energy. St Mary’s thistle has traditionally been used to assist healthy bile flow to help relieve symptoms of dyspeptic complaints or indigestion such as poor digestion, bloating, flatulence and heartburn.

Fatty liverSt Mary's thistle is traditionally used for liver and gallbladder health and assists with bile flow. Bile is responsible for breaking down fats. Abdominal discomfort and fatigue can be a few of the non-specific symptoms associated with fatty liver. Fatty liver occurs when fat infiltrates and accumulates in the liver, either when your body produces too much fat or fat cannot be broken down fast enough. Fatty liver congests the liver so liver function is often impaired.

Detoxification with the ‘master antioxidant’ glutathioneSt Mary's thistle acts as a liver antioxidant and free radical scavenger that increases glutathione (GSH) levels through its active constituents, known as silybins or silymarin, which are responsible for the therapeutic activity and liver protecting

effects of the herb. St Mary’s thistle helps to protect your cells from free radical damage.

St Mary's thistle protects the liver from toxic damage by assisting detoxification and supporting the regeneration of damaged liver cells. Just breathing, eating and going about your everyday activities contributes to a toxic build-up in your body. We are constantly bombarded with toxic substances such as pesticides, cosmetics, household cleaning products, heavy metals, alcohol, toxic residue found in foods, overuse of drugs, environmental oestrogens found in plastics that mimic the activity of oestrogen in the body, and exposure to air and water pollution. GSH supports both phase I and phase II liver detoxification, essential for the detoxification of these toxic substances.

GSH plays another important role in strengthening your antioxidant network by helping to regenerate other important antioxidants such as vitamins C and E after they have been oxidised or ‘used up’ by reinstating them back to their active antioxidant form to continue their antioxidant activity.

Peripheral circulation support

Healthy circulation around your body is responsible for transporting oxygenated blood through your arteries right down to the smallest capillaries, where it nurtures your body, and then returns deoxygenated blood through the veins to your heart, where the whole circulation cycle begins all over again.

Poor circulation is quite common in the peripheral parts, or outer reaches of your body, including your hands, feet, legs and brain, as they are quite distant from the heart and at greatest risk of inadequate blood supply. Inadequate blood supply can occur at these sites due to muscle contraction in the small blood vessels, or the capillaries themselves may be weak. Diet and lifestyle choices such as poor diet, dehydration, smoking and physical inactivity may all contribute to problems with peripheral circulation.

Top 4 herbs & nutrients to assist peripheral circulation

1. Ginkgo assists blood circulation and helps maintain the health of the capillaries and circulation to the peripheral areas of the body such as the legs, hands and feet. Maintaining healthy peripheral circulation helps relieve cold hands and feet and may assist pain-free walking capacity by maintaining circulation to the leg muscles.

Ginkgo helps maintain blood flow to the brain, assisting in the maintenance of cognitive function, memory, focus and concentration. Ginkgo helps maintain cognitive function and memory during ageing and may enhance cognitive performance in healthy individuals. By supporting peripheral circulation, Ginkgo may assist in the relief of vertigo or dizziness and tinnitus (ringing in the ears).

2. Coenzyme Q10 or Ubiquinol (an activated form of coenzyme Q10) helps maintain a healthy circulatory system, heart function and heart health.

3. Grape seed supports healthy veins, blood vessels and microcirculation, including to peripheral areas, helping to relieve swelling, heaviness and tingling of the legs. Grape seed helps maintain heart health and a healthy cardiovascular system and may assist in the maintenance of normal blood pressure in healthy individuals.

4. Oils, including evening primrose, flaxseed and fish oils, may all assist in the maintenance of peripheral circulation to the hands, feet and legs. These oils may also help to relieve cold hands and feet.

Women's Health: Getting the Nutritional Support You Need

Getting all of the nutritional support you need to perform at your best can be hard and over time your nutritional status can suffer. So what are some of the main nutrients and herbs that can support your health from the inside out and help you perform at your best?

B Group Vitamins help metabolise carbohydrates, proteins and fats from the foods you eat, providing you with the energy you need to get through the day. B group vitamins also support a healthy nervous system through their role in the production of hormones and neurotransmitters. As your body cannot store B vitamins, daily consumption is required.

Iron is required for cellular energy production as it facilitates oxygen transport from the lungs to the rest of the body via haemoglobin, the primary iron- containing protein found in red blood cells. Myoglobin, also an iron-containing protein, transports oxygen in our muscle cells and supports the supply of oxygen to equal the demand of working muscles. Menstruation, pregnancy, absorption issues and inadequate dietary intake can all affect your levels of iron.

Vitamin D aids the absorption of calcium, which helps build healthy bones and teeth. Vitamin D also helps maintain healthy mood, a healthy immune system and supports normal sugar metabolism.

Iodine is needed for the synthesis of thyroid hormones and is essential for the normal functioning of the thyroid gland. The thyroid gland is a butterfly shaped gland that sits underneath your voice box and regulates body temperature, basal metabolic rate, cellular metabolism and growth and development.

Chromium is essential for sugar metabolism. It can be needed in greater demand for those people who do a lot of physical activity or those who eat a diet high in refined sugars.

Silica is important for the strong, healthy development and functioning of connective tissue, particularly the skin and is abundant in bones, hair, skin and nails.

Antioxidant nutrients vitamins C, E and B2, selenium, zinc, citrus bioflavonoids and the herbs Grape seed, St Mary’s thistle and Ginkgo all contain antioxidant properties that decrease the risk of cell damage caused by free radicals. Grape seed in particular contains oligomeric procyanidins (OPCs), potent antioxidants that can assist in maintaining a healthy cardiovascular system.

Ensure your body has the right nutrients it needs to live life to the fullest. So if you need some help maintaining or improving your general wellbeing, when will you put looking after your health on top of your ‘to do’ list?

Eye health

Unobstructed, the human eye can see 100's of kilometres into the distance right through to fine detail, as small as 2 lines 0.01 degrees apart 15cms from your face.

Eye function

There are several tunic layers within your eye, containing the cornea (outermost tunic) and retina (innermost tunic) with optic tracts carrying vast bundles of optic nerve fibres between your brain and eyes to help interpret visual information.

Eye function can be likened to a camera, as light enters the eye it travels through a window called the cornea ‘the clear covering of the eye’. This light forms a visual perception which then passes through the lens for fine tuning and then to the retina. The retina is similar to film in a camera as it works with the optic nerve to the brain to form an image. The macula is a yellow pigmented area in the centre of the retina, responsible for high-resolution colour vision.

Blue light and eye health

Today we are exposed to a range of technical devices on a regular basis, everything from your tablet, computer to mobile phone. We cannot live without them, even though they all emit blue light, which is in the visible light spectrum. However, blue light exposure for long periods of time can have negative effects on our eye health as it places extra stress on the retina cells. As we have never been exposed to blue light such in such quantities before, the stress it places on our eyes is a new phenomenon. Some studies suggest that blue light can lead to reduced melatonin production (the sleep hormone), especially if devices are used at night time.

Bilberry

This intensely purple fruit contains antioxidants known as anthocyanosides which may help in the regeneration of eye pigments. Bilberry may also help in the regeneration of rhodopsin in the retina, assisting in rod function and light adaption. Rods and cones are photoreceptors within the eye that enable you to see different shades of light and colours.

Antioxidants

Protect cells and tissues from free radical damage and oxidative stress. Specific antioxidants are found within the eye structure itself and these may help to support healthy eye function:

Lutein and Zeaxanthin, yellow coloured carotenoids, are found in high concentrations in the macula portion of the eye and make up the yellow pigmented macula. These may help protect the eye and support eye function. Lutein and Zeaxanthin specifically act as your eyes ‘natural sunglasses’ and filter damaging blue light. They also have direct antioxidant effects, reducing blue light oxidative stress.

Vitamin C is a water-soluble antioxidant, also found in high concentrations in the eye and recycles another antioxidant, vitamin E in your body.

Zinc, an essential trace mineral, is used in zinc dependant enzyme reactions that occur in the eye, converting free radicals to hydrogen peroxide, making them less harmful.

Sour cherry & Celery for gout

If you've ever had a gout attack, you'll know how extremely painful it can be. Gout is a form of arthritis characterised by high levels of uric acid that can very quickly leave your bloodstream and deposit as sharp, needle-like uric acid crystals into your joints, particularly the big toe.

High levels of uric acid

The high levels of uric acid seen in gout can be attributed to either overproduction of uric acid or problems eliminating uric acid, and in some people, it may be a combination of both. There are several reasons why uric acid levels may be high, such as being overweight, those with kidney conditions, certain medications, high alcohol intake, poor diet or a diet high in purines. Avoiding purine rich food and drinks including meats, fish, shellfish and alcohol (particularly beer) is important in the management of gout. While purines are important for the building blocks of DNA, they can also be readily converted into uric acid by your liver. Maintaining balanced, healthy uric acid levels is important for the management and treatment of gout attacks.

Managing and treating gout for quick relief

As high levels of uric acid drive gout, your first priority should be to reduce and balance uric acid levels, followed by:

Increasing urine flow to eliminate excess uric acid Reducing inflammation and acidity Reducing stress in the affected joint

Differences between Sour cherry and Celery

Whilst both Sour cherry and Celery are valuable in the management and treatment of gout, they each have their own individual therapeutic activity, so work very well together. As an added benefit, these two herbs can also be used in higher doses during a gout attack, or in lower doses as a preventative approach.

Sour cherry

Cherries are traditionally used for the symptomatic relief of gout with Sour cherries being considerably more effective than Sweet cherries due to their higher level of therapeutic polyphenols (plant based chemicals). Sour cherry has a 3-fold action due to its high level of therapeutic polyphenols which:

1. Decrease high uric acid levels

2. Reduce inflammation and subsequent pain and swelling

3. Provide potent antioxidant activity to reduce oxidative stress within the gout affected joint

Celery

Celery has traditionally been used for the symptomatic relief of gout and provides both diuretic and anti-inflammatory activity. Diuretics help to reduce the concentration of uric acid in the blood by increasing urinary flow to eliminate uric acid, preventing uric acid crystals from accumulating in the joints.

Breastfeeding and breastmilk composition

Breastfeeding is one of the most natural, convenient and cost effective ways to feed your new baby. The composition of breast milk, which cannot be replicated in an infant formula, contains all the essential nutrients and non-nutritional elements necessary for your baby's healthy growth and development, right from birth up until around the age of two.

Breastmilk: a dynamic living entityBreastmilk is a dynamic living entity, in that it changes constantly, even from the beginning of a feed to the end of a feed. Other factors that can significantly impact the composition of breastmilk include the stage of breastfeeding, the mother’s breastfeeding routine including number and length of feeds, the time of day or season and the mother’s age or diet.

Breastmilk: nutritional components Water Proteins

Fats including essential (EFAs) and polyunsaturated (PUFAs) fatty acids Carbohydrates (mainly lactose) Minerals Vitamins Trace elements

The nutritional demands for women during breastfeeding are much higher than those during pregnancy. During the first 4-6 months, babies double their birthweight and the breastmilk produced in the first 4 months represents the amount of energy roughly equivalent to the total energy demand placed on a women during pregnancy.

Supplementation studies and cross-cultural comparisons have shown that protein, fat and lactose are less sensitive to the mother’s diet and nutritional status, whereas the fatty acid profile and a number of micronutrients, particularly water-soluble vitamins and minerals such as zinc, selenium and iodine, are very sensitive to the mother’s diet.

Breastmilk: non-nutritional components Antimicrobial factors Digestive enzymes Hormones Growth factors

Breastfeeding guidelinesIn Australia and New Zealand, breastfeeding is recommended during the infants first year of life and then continued if it’s convenient for the mother and infant. The WHO (World Health Organisation) recommends that breastfeeding continue to be part of an infant’s diet, to children aged two years and beyond.

The difference between collagen and silica

The big difference? Collagen provides the readily available base for an instant collagen 'top up' while silica helps to make collagen so will take longer for any noticeable effect.

Connective tissue

Connective tissue can be found in many different areas of your body, other than your hair, skin and nails, including:

Cartilage to protect bones from rubbing against each other in your joints Ligaments that connect bones to bones at joints Tendons that attach and anchor muscles to a bone Bone that provides a strong structural framework for your body Teeth that allow you to chew and breakdown foods for healthy digestion

Collagen

Collagen provides tensile strength, firmness and stability to connective tissue and is the most abundant protein found in your body, making up around 30% of your total body protein. Collagen fibres are made up of three different amino acid building blocks or proteins that intertwine together, much like a strongly braided rope. Collagen holds you together by ‘supporting and connecting’ different structures in your body, giving you ‘architectural strength’, like bricks and mortar in a building.

There are over 20 types of collagen in your body, although type I collagen makes up around 90% of the collagen found in your body. Marine collagen provides type I collagen which has greater absorption and bioavailability due to its low molecular weight or smaller particles, when compared to bovine, porcine or poultry sources of animal based collagen.

As you begin to ‘mature’ and age, you may start to notice a number of unwelcome changes occurring in your body. Collagen levels, particularly type I collagen, naturally begin to decline as you age, resulting in visible signs of ageing and problems with weak, painful and stiff joints.

Silica

Your body contains around 7g of silica, concentrated mainly in your skin, bones, hair, tendons and blood vessels. When you’re young, you naturally have higher levels of collagen and silica, and this is reflected in your firm, wrinkle-free skin and flexible pain-free joints. Silica is required for the production of collagen, and as you age, both your collagen and silica levels begin to decline. A silica deficiency creates problems in producing and maintaining healthy collagen levels.

To help maintain healthy connective tissue right now, take collagen for an instant ‘top up’ to replenish lost or declining levels of collagen to help slow down the visible signs of ageing and to help stabilise and strengthen your joints.