Call Today: (07) 5474 5354
2 Wild Apple Court, Noosa Heads, QLD, 4567 Get Directions

Latest News

Turn Back Time: The Truth About Collagen

· Anti-Aging · No Comments

Add Some Collagen To Your Life!

This Article is Real Important to Read . . .

 Collagen is the most abundant protein in our body.

It’s not only found in our skin, but also in our bones, muscles, tendons, gut, blood vessels and even our teeth.

At the end of this article is a great way to repair collagen damage .​

Did you know there are 5 Types of Collagen . . .  I - V

  • Type I collagen is found throughout the body except in cartilaginous tissues. It is found in skin, tendon, vascular, ligature, organs and is the main component of bone. It is also synthesized in response to injury and in the fibrous nodules in fibrous diseases. Over 90% of the collagen in the body is type I.

  • Type II collagen is the main component of cartilage. It is also found in developing cornea and vitreous humour. These are formed from two or more collagens or co-polymers rather than a single type of collagen.

  • Type III collagen is found in the walls of arteries and other hollow organs and usually occurs in the same fibril with type I collagen.

  • Type IV forms the bases of cell basement membrane
  • Type V collagen and type XI collagen are minor components of tissue and occur as fibrils with type I and type II collagen respectively. Type V forms cell surfaces, hair and placenta.

Basicly think of a disease and you should now think of Collagen breakdown as a cause.

Today we will specifically look at how the skin's collagen breaks down and what can occur.

It's no wonder the first signs of aging are on our skin.

Collagen lays the structural foundation of the skin. It is a protein produced by our cells that helps “hold” the skin together, by forming mesh-like bonds which give it firmness and elasticity.​

The skin is the outermost layer of our bodies, and many parts of it, particularly on the face, are exposed to the atmosphere all day long.​

The main function of the skin is to of protect the body from microbes and nature's elements. It also helps regulate body temperature, and consists of nerve endings that permit the sensations of touch, heat, and cold.

While we are young, our skin maintains a smooth and fresh appearance, as collagen and other skin cells are constantly regenerated.

collagen For healthy Skin

As we age, however, collagen production slows.

Combined with damage by sun and air exposure and poor lifestyle habits, our precious skin becomes thinner. The results? Wrinkles and sagging skin. [1]

But all is not lost: the good news is, these days there are many measures you can take to preserve your collagen and even boost its production. These measures can be in the form of collagen skin treatments, dietary changes and oral supplements.

Collagen Skin Treatments

1) Collagen Face Creams

I'm going to be honest here. Save your money. Creams containing collagen are often promoted for their anti-aging or anti-wrinkle effects, but scientists have found that they have none. The collagen molecules they contain are simply too large to penetrate the epidermal skin barrier to gain access to the dermis, where the aging process predominantly occurs. [2]

Having said that, some more recent experiments on collagen boosting creams, which containing peptides, have had some encouraging results as far as more natural collagen treatments for the face and skin go.

Collagen Creams

Peptides are molecules made from amino acids – the building blocks of protein. They’re found naturally in the body, and are responsible for telling cells how to function – when to divide and when to produce more proteins. In the skin, peptides can stimulate the production of proteins collagen, elastin and fibronectin – all of which give younger-looking skin its wrinkle-free bounce.

Although initial trials of collagen boosting creams showed a significant reduction in fine lines and wrinkles, long-term clinical trials are still needed. [3] [4]

One thing is for sure: when in the sun for long periods of time using sun protection (without nasty chemicals) is the best way to protect your skin from sun light and prevent wrinkles.

Healthy sun exposure is good for the skin.​

2) Dermal Fillers

injectables for healthy collagen

For those of you after a quick-fix, injections of collagen are also available to boost collagen in the face and tighten up aging skin, known as “dermal fillers”. These injections are obviously quite invasive but have surprisingly noticeable results in the world of non-surgical facial rejuvenation.

Facial fillers are designed to address lines, folds and furrows, by replacing lost fat and collagen in the face. It can be used anywhere, especially useful in the lower third of the face. [5]

But fillers don't come cheap, and effects are temporary and last for a period ranging from few months to a year, depending on the individual metabolism.

3) Red Light Therapy

If you want to stick to a more natural way of boosting collagen, then red light therapy is for you.

Red light therapy combines red and infrared light rays to stimulate blood circulation, bringing more blood and nutrients to the skin, and boosting collagen production.

It also instigates the release of chemical messengers called cytokines. As more cytokines are released, collagen-producing cells called fibroblasts leap into action.

This non-invasive, side-effect free way of naturally boosting collagen is backed by many studies and is quickly gaining popularity. It can also be performed at home as home devices are readily available.[6]

Collagen Boosting Food

avacados for Health collagen

If you're not into lotions and potions, have no fear. You can restore collagen to your body even more naturally.

There are many healthy foods out there that are collagen-rich or that naturally boost collagen. You may be eating already- you just need to eat them in larger quantities if you want to restore collagen naturally.

1) Dark Leafy Green Vegetables

You know the ones: kale, spinach, rocket and swiss chard are all high in vitamins A and C, vitamins which are essential in collagen production.

Ensure you don't have kale or spinach raw too often: as these article suggests​.
Kale . . .  Spinach.

2) Blueberries

Blueberries contain phytonutrients that inhibit photo-aging and help body produce collagen. [7]

3) Avocados

Avocados are rich in many vitamins and minerals, such as B-vitamins, vitamin K, vitamin E, vitamin C, potassium and copper.

Avocado seed oil has been shown to significantly increase soluble collagen content in skin.

Using avocado oil in salads and dressings can noticibly improve your skin texture.[8] [9]

4) Eggs

Most health foods for collagen are collagen boosting foods. That is, they promote collagen production in the body. Eggs, however, are one of the few foods that actually contain and provide collagen directly.

Research has shown that both the egg shell membranes and yolk of chicken eggs are high in collagen. Egg protein has just the right mix of essential amino acids needed by humans to build collagen.

The key to eggs is to eat them with the yolk runny and white not crispy. Therefore poached is best or a just cooked omelette or scrambled.

One or two eggs a day are essential to add collagen to your body.[10]

5) Mango

Mango, which is rich in Vitamin C, works with these acids to boost collagen production.

6) Garlic

We are all familiar with the medicinal properties of garlic. But garlic is also rich in sulfur, which has been shown to increase collagen production. It also contains lipoic acid and taurine that help rebuild collagen.

7) Bone Broth

With Bone Broth you can support your Tendons, Ligaments, Muscle Tissues, Healthy Digestion, Glowing Skin, plus these additional benefits:

  • Healthy gut support and function
  • Vibrant, firmer, glowing skin
  • Greater mobility and flexibility
  • Healthier, stronger bones and joints
  • Strong, healthy muscles
  • Supports a healthy weight and metabolism, due to its satiating effect on hunger
  • Deeper and more restful sleep
  • Healthy brain function

For more on bone broth and how to make it please go here.

8) Red Fruits and Vegetables

From green to red, spinach to tomatoes, red fruits and veggies also belong on the collagen boosting list. Beets, peppers, watermelon, red grape fruit-you name it. [11]

9) Fish and Lean, grass fed Beef

Omega-3-rich fish like wild Atlantic salmon (not farmed) along with grass-fed meat (which is also high in omega-3) protect the fatty membrane around skin cells. The omega-3s plump up the cells, making them bouncy and full, which translates to more youthful-looking skin.

These foods also help reduce inflammation and provide essential amino acids to keep your skin firm and elastic.

Collagen Supplements For Skin

Although there are some doubts about how supplements are actually absorbed and delivered to different areas of the body, there is good evidence that oral collagen supplementation improves skin health.

The best sources of collagen are those that have been used in research studies and have been evaluated for their safety and efficacy.

Collagen & Aging

Studies show that one of the best collagen supplements for the skin is collagen hydrolysate (a specific type of collagen), which is absorbed in the alimentary canal and, following digestion, is circulated in the blood and delivered to the skin where it accumulates.

This is found in the form of hydrolysed fish collagen, preferably from wild fish. [13]

Alternatively, look for supplements containing organic, grass-fed collagen peptides, as peptides are small enough to be absorbed into the bloodstream.

Good quality collagen supplements are considered by many people to be an effective and safe way to ensure that they are getting enough of the essential proteins they need to replenish their collagen supply and keep them looking vibrant and young.

There are many brands that create great collagen supplements for the skin.

When choosing a collagen supplement, try to find out as much as you can about its origins and how it works. [14]

One of the best ways To Turn Back the Clock is …..

. . . via One of the Most Significant Health and Anti Aging Discoveries of Our Lifetime….. that Science had declared was impossible!

The answer to the discovery was finding Redox Signaling Molecules.The first nobel prize on signaling molecules was given in 1998.

Healthy young skin cells renew themselves every 28 days. Over Time youthful renewal slows down to a crawl and we start losing Redox signaling molecules from age 10 and at 50 we have lost over 50% of these rejuvenating molecules.

Science has been able to put Redox Molecules in a tube, once considered impossible, NOW Possible.

Great news for us!

Clinical trials show Renu 28 to be 100% effective in reducing fine lines and wrinkles.

Renu 28 is also effective for crow's feet, around the eyes, dark circles and puffiness, whilst enhancing radiance and smoothness. [3] [4]

Which of the following would you choose?

-Reduce eye wrinkle depth by 21%

-Improve wrinkles overall by 23%

-Improve facial skin texture by 22%

-Increase skin’s smoothness by 23

-Increase skin’s elasticity by 20%

-Increase skin’s moisture by 11%

What if you could have them ALL?

Yes you can . . .

The skin’s natural ability to rejuvenate declines over time.

Did you Know . . .

Infants turn over skin cells about every 14 days.

In adulthood, that time increases to 28 days and continues to lengthen.

By age 50 and beyond, skin cell turnover can stretch to as long as three months.

But with daily application of RENU 28, you’re giving your skin rejuvenating redox signaling molecules that improve your skin at the cellular level.

No matter what your trouble spots may be, whether it’s unevenness or dryness or fine lines—and no matter where on the body they are—RENU 28 and RENU Advanced Intensive Redox Serum can help.

•Simple

•Safe

•Proven

•Affordable

•Effective​

Renu 28 is the only facial product in the world that contains Redox Signaling molecules and is easy to apply.

To watch a video on how it works and to order please go here.


Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. . .

Which Option Would Most Be Suited For You? ​

  • More Information
  • PHONE CONSULT
  • BOOK TODAY

I am pro-active about my health. I want to book now and I realize the consultation is normally valued at $300.00 and if I act now I will receive the consultation for only $147!

Until next time,

Yours in Health

From the Team at Unique Health and Wellness

References:

1] pharmaxchange.info/press/2011/03/the-ageing-skin-part-4e-dermal-fillers

2] ncbi.nlm.nih.gov/pmc/articles/PMC1305735/pdf/westjmed00311-0037.pdf

3] ncbi.nlm.nih.gov/pubmed/18492182

4] harleystreetemporium.com/wrinkle-smoothing-peptide-creams-really-work

5] beforeitsnews.com/science-and-technology/2013/08/is-collagen-our-new-fountain-of-youth-2632960.html

6] light-therapy-reviews.net/light-therapy-research-and-studies

7] ncbi.nlm.nih.gov/pubmed/19199288

8] britannica.com/science/human-nutrition

9] ncbi.nlm.nih.gov/pubmed/1676360

10] ncbi.nlm.nih.gov/pubmed/6203793

11] easyhealthoptions.com/4-ways-boost-collagen-love-skin-youre

12] sciencedaily.com/releases/2009/08/090810085312.htm

13] ncbi.nlm.nih.gov/pubmed/10498764

14] ncbi.nlm.nih.gov/pmc/articles/PMC4745978

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

How a Health Coach Could Be Your Mentor And Change Your Life

· Mentor · No Comments

Don't Let Your Health Take A Back Seat:
A Health Coach Can Help!


Over the last 28 plus years one common question I am asked is "How do I Find a Great Health Coach?" 

That's a very good question and at first it may sound easy to answer but there are a number of considerations to look into and I have put the answers into a 4 Step Process.

But First . . .

Have you reached a stage in your life when you are thinking you need to start improving or preserving your health?

Nowadays, it's easier to lead a healthy lifestyle than ever before, for the following simple reasons:

  • We now have all the information we need about health, fitness and nutrition at our fingertips .... aka Dr Google.
  • Healthy foods and snacks are readily available everywhere, from restaurants to supermarkets and gas stations
  • Nutritional information is printed on almost all food products and many restaurant menus
  • Gyms and health centres are springing up everywhere, at more affordable prices

So Why Are So Many Of Us Still Not Taking Note?

The main reason is our busy, hectic lifestyles.

It's much easier to look things up quickly on the internet to find out what's wrong, but that can take you down an never ending rabbit hole.

It's much easier to grab a burger or a cheese and ham sandwich or a chocolate bar...and who's in the mood for cooking after a long, hard day at work?

And as for going to the gym, pounding away on a treadmill in our precious spare time can be sooo boring!

The contradiction, confusion and overwhelm Dr Google or the information age can put one into can be frightening.

A number of patients have discussed with me their anxiety and emotional turmoil they went through when looking up their Symptoms on the internet.

Dr-google

One patient thought her symptoms were that of Multiple Sclerosis, because of her rabbit hole experience with Dr Google.

She had frequent pins and needles through her right leg and arm.

All medical tests were negative.

After spending many weeks in anguish over what she thought was happening to her, within one week of seeing me her symptoms were gone because of getting to the root cause of her concerns.

. . . and for anyone who has been through this, I can certainly feel for you.

The overwhelm and confusion can paralyse a person.

I also personally remember when I first started my health journey.

I wanted to improve my digestive system and back 35 years ago (oopps that is a long time ago, but don't tell anyone) all I had for research was books and journals.

No internet.

I would read one article on improving gut function and would get inspired thinking that was the best way to move forward only to be confused because the next day I read in another article how the research was flawed within the first article and I should take this advise which was in total contradiction to the first article.

This was constant when looking into health through the eyes of western medicine.

Then I started researching Natural medicine and the confusion stopped.

The confusion and contradiction with Dr Google these days on Natural Health is even more baffling because they say the first couple of pages of Google are filled with marketers.

Marketers of Natural medicine but not Practitioners and this is a huge distinction to understand.

. . . and once I went to a Holistic Health Coach and they were few and far between back then, the confusion stopped.

How a Health Coach Can Help

Some of us need a little push as far as improving our health is concerned, so a health coach may be just who you need to mentor and motivate you.

A health coach is a medical professional and supportive mentor, qualified in educating and motivating people to develop their inner wisdom, identify their values and make positive and sustainable health choices.

The most IMPORTANT part of choosing a mentor is identifying a person whose VALUES align with yours.

There are a lot of great people who are doing incredible things, but it’s very difficult to learn from somebody if their values don’t align with your values.

That is my #1 tip for identifying who you want to be your mentor.

A mentor who is aligned with your values will support you as you work towards achieving your goals through making lifestyle adjustments. [1]

During 2004 to 2008 when I went around Australia and New Zealand teaching the Wellness Industry including Medical Doctors, Naturopaths, Dentists, Chiropractors, Nutritionist to name a few, one of my key values that I urged other Practitioners to take note of was the concept of having a Mentor themselves.

For example how could they expect to Mentor their patients if they haven't a mentor.

It's in-congruent with their message.

At present I have a Health Coach, Golf coach, Business coach and a Personal trainer helping me achieve what I want in life.

That's being congruent.

Your health coach will help you to set your health goals, put you on the right track to better health and make sure you stay on it.

A Holistic Health Coach

If you are someone who prefers to follow natural medicine to another level, then a holistic health coach may be for you.

A holistic health coach is able to blend both Ancient Philosophies / wisdom, Natural Medicine, Genetics and Western Medicine's Pathology screening to ensure the causes of your health challenge or challenges are directly treated.

Anther important concept is a holistic health coach will only give you supplements if testing reveals you need them.

Many patients walk in with a number of vitamin pills that they read somewhere about how great they are but when we test for them their levels are fine. One lady who was taking Vitamin D and hasn't had her Vitamin D levels tested was shocked when we did her Vitamin D test to find out she well over the reference range.

A holistic health coach will also do the minimal amount that is needed and will talk to you about what you can or cannot do, both emotionally and or financially.

I remember a gentleman came to see me 20 years ago and even another recently who said, "Wayne I can afford anything you want to give me but I cannot take anymore than 3 pills or powders at one time. Give me any more that that and I go into overwhelm."

And another patient who said, Wayne I can take anything you give me but I can only afford one bottle of tablets to the value of $50 per month.

It's important for these discussions to occur, to be transparent and open so that your holistic health coach caters for your every need.

A holistic health coach will provide information, education and support to anyone seeking alternative forms of healing and treatment.

A holistic health coach doesn’t listen to fad science, but follows the wisdom of ancient medicine that has been around for thousands of years.

One example of fad science would be back in the late 1980’s, western medicine's research said we should eat less fats and avoid them altogether.

However when I researched what Ancient Medicine said about fats, the answer was a huge yes, they are needed daily.

I remember back in the early 90" and in early 2000 how difficult it was to get patients to eat fats.

This is why we have now epidemics of being overweight, obesity, diabetes, dementia and degenerative disease because without good fats this is the end result.

Good fats of course not hydrogenated vegetable oils and alike.

. . . and those who took my advice of eating good fats are today enjoying the benefits.

Now research agrees with ancient medicine . . . but it took them nearly 3 decades to admit they were wrong

… or did they admit it!

A holistic health coach may be for you even if you are new to natural medicine, or if you have had health problems in the past and are seeking alternative answers.

Or you may have no health challenges at all and you’re interested in preventative medicine strategies individually designed for you.

A holistic health coach knows that a person is not truly healthy unless all aspects of their life are in balance.

He will therefore guide you and help you live a healthy life in general, not just through nutrition and exercise, but in all areas of your life, including your relationships, your spirituality and your career. [2] [3]

How To Choose A Health Coach

A Simple 4 Step Process . . .

Choosing the right health coach is fundamental to your success.

Here's a guide. Choose . . .

  • Someone whose values align with yours
  • Someone you feel comfortable with and only gives supplements because tests reveal they are required.
  • Someone who has both ancient medicine understanding plus western medicine knowledge.
  • Someone who treats causes, listens and will be there for you.

On an end note always gravitate to a holistic health coach who has empathy, compassion and over delivers on their services ..... helping you to achieve Ultimate Health.

Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. 

Which Option Would Most Be Suited For You? ​

  • More Information
  • 20 minute Free Consult
  • Book Today

I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.

Until next time,

Yours in Health

From the team at Unique Health and Wellness!

References:

1] journals.sagepub.com/doi/abs/10.1177/2165079916645351

2] nupro.net/natural-health-coaching

3] ncbi.nlm.nih.gov/pmc/articles/PMC3833534

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The Benefits of Foam Rolling

Relax After HIIT With Foam Rollers

A good massage may be just the ticket after a high intensity workout.

Not only will it relax your muscles and make you feel refreshed, it may prevent the unpleasant after-effects, such as the aches and pains that can last for days!

However, massages do not come cheap, and combined with a gym membership, most of us are reluctant to invest in one, however good it makes us feel.

Foam rolling is an affordable alternative.

It may be new to many of us, but it has actually been around since the 1980’s.

Many gyms are now routinely offering foam rolling to their members after a workout to speed up recovery.

You can also buy foam rollers easily these days, both online and from high street retailers. [1]

What Is Foam Rolling?

foam roller exercises

Foam rolling is a self-massage technique that is used to aid and release tightness and tension in muscles and the fascial, the area which surrounds individual and groups of muscles.

It is also known as a Self-Myofascial Release (SMR) massage technique.

It is important to know how to apply pressure correctly in order to benefit from foam rolling.

Foam Roller

Foam rolling is performed by rolling large foam tubes, called foam rollers, on affected muscle areas, which apply pressure to the muscles.

There are various sizes of foam rollers and the size used depends on the area being massaged. [2]

How To Use Foam Rollers

Foam roller exercises can be done to treat any muscle, although it is recommended you avoid certain more sensitive areas such as the neck and lower back, bones and joints. Problems in these areas should be addressed by a medical professional.

As far as the lower back is concerned, most problems are mechanical in nature, meaning there is a disruption in the way the muscles and bones of the back work together.

A foam roller under the lower back forces the spine into an unnatural, arched position, and this can aggravate the underlying mechanical problems further.

Foam Rolling Exercises

Foam rolling is most effective on the abdominals, arm, leg, glute and shoulder muscles, which are the muscles most used during HIIT.

The roller should be placed underneath the affected area and body weight should be applied to help move the roller along the muscle.

The body part should be moved slowly along the roller, at a rate of approximately 2 cm per second, with as much pressure applied as is comfortable.

Two to three sets of foam rolling lasting between 30 and 60 seconds—that’s per muscle, not total—seems to be effective at reducing pain and improving flexibility.

You can also roll before exercise if you want to boost range of motion or performance. [3]

Foam Rolling For The Back

Foam Rolling Benefits For Lower Back

Lie down flat on the floor facing the ceiling, with a foam roller underneath your upper back, your hips raised and your body weight on the roller.

Shift your weight to one side, and, using your legs, push yourself slowly along the roller as far as the waist, and back again. Shift weight to other side and repeat. Avoid lower back area. [4] [5]

Foam Rolling For Runners

Foam rolling can be a valuable part of a healthy runner's warm-up and cool-down routine, as it improves circulation, which gets the body ready for a workout and helps it recover afterward.

And because rolling breaks down muscle knots that limit range of motion, it prepares muscles for stretching. Rolling along the calf and thigh muscles will make all the difference to a runner's performance. [9]

Foam Rolling For Yoga

Foam rolling is also beneficial to yoga fans both before and after a session.

Best Foam Roller- The beLONG Foam Roller

Made of over 50% recycled EVA foam, the Manduka beLONG body roller is an environmentally friendly alternative to the classic foam roller.

It consists of high density foam, giving ultimate support and ensures safe stretching of muscles and tendons.

It is recommended for all kinds of fitness enthusiasts including runners, HIIT and Yoga enthusiasts. [10]

Foam Rolling Benefits

1. Faster Recovery From Workout After-Effects

Intense exercise and repetitive movements, such as High Intensity Interval Training (HIIT), and running, can cause tiny tears in muscle fibres, which leads to an inflammatory response by the immune system as the body starts to repair the damaged fibres. These tears are the main cause of post-workout pain.

Foam Rolling

A post-workout massage, such as foam rolling, has been shown to reduce muscle tension by releasing trigger points and stretching out muscles, so improving flexibility.

It also improves the flow of blood and nutrients to the muscles and other tissues caused.

Foam rolling will also break down the toxic lactic acid build-up in the muscles caused by exercise, which is another contributor to fatigue and soreness.

2. Enhances Performance

A faster recovery from the aches and pain associated with exercise will motivate you to exercise more regularly and enhance your performance.

3. Improves Sleep Quality

It has also been shown to improve the quality of your sleep, making you feel more rested and energetic - another contributing factor to enhanced performance during exercise. [3]

4. Increases Knee Joint Movement

A study, led by a team from the Memorial University of Newfoundland, tested the effects of foam rolling on knee joint range of motion and found an overall increase after just 10 minutes of knee rolling. [6]

5. Reduces Cellulite

Another one of the lesser known benefits of foam rolling is that it can help reduce of cellulite. The pressure exerted by the foam roller will helps break down fat fibers under the skin, which is what causes the orange-peel cellulite appearance. [7]

6. Reduces Blood Pressure

Studies have shown that foam rolling can reduce arterial stiffness. Increased arterial stiffness is considered cardiovascular disease, as the heart must work harder by increasing blood pressure.

By decreasing arterial stiffness, foam rolling will increase the blood flow and circulation, while lowering your overall blood pressure.

Foam rolling has also been shown to improve vascular endothelial function, which is important in maintaining vascular health and may prevent cardiovascular disease, especially in aging adults. [8]

Introducing foam rolling into your post workout recovery plan can help to increase your performance for next time and relieve muscle tension throughout your body and is a great way to provide pain relief at home.

Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. . .

Which Option Would Most Be Suited For You? ​

    1. I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.
    2. I would like to book for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on 07 54745354
    3. I am pro-active about my health. I want to book now and I realize the consultation is normally valued at $300.00 and if I act now I will receive the consultation for only $147!

Until next time,

Yours in Health

From the Team at Unique Health and Wellness

References:

[1] ncbi.nlm.nih.gov/pmc/articles/PMC3924613

[2] journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2014&issue=01000&article=00019&type=abstract

[3] time.com/4653956/foam-roller-workout-recovery/

[4] foamroll.net/foam-roller-exercises/how-to-use-foam-roller-for-lower-back-pain/

[5] content.iospress.com/articles/journal-of-back-and-musculoskeletal-rehabilitation/bmr572

[6] journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2013&issue=03000&article=00034&type=abstract knee joint

[7] academic.oup.com/asj/article-lookup/doi/10.1016/S1090-820X(98)70037-8 cellulite

[8] clinsci.org/content/120/9/357 arteries

[9] .runnersworld.com/foam-roller/how-to-use-a-foam-roller/slide/

[10] yogamatters.com/manduka-belong-recycled-foam-body-roller.html?gclid=CKiag8qSr9MCFUg8GwodtWkFfw

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The Importance Of Being Flexible

Stretch Your Way To A Flexible, Healthier Body

One of the most neglected aspects of exercise, and perhaps one of the most important, is stretching.

Active stretching generally involves moving a limb through its full range of motion to the end ranges and repeating several times, in order to reduce the muscle tension that results from contraction during exercise.

benefits Of Flexibility

The importance of stretching is often underestimated. Most of us are keen to rush off after a workout and get on with our busy lives, but stretching is an essential part of any workout routine, whether it’s just plain cardio, or High Intensity Interval Training (HIIT), or resistance training.

Stretching benefits are numerous, not just the short-term relief of soothing tired and sore muscles, joints, tendons and ligaments, but also for the long-term benefit of increasing flexibility. [1] [2]

The Benefits Of Stretching

Stretching exercises are not only beneficial after intense workouts such as cardio, HIIT and resistance training, but can also become everyday stretches to increase flexibility. Exercises to improve flexibility can benefit people of all ages and fitness levels.

Benefits of Stretching

With consistent post -workout stretching, the body becomes more flexible. It will become easier to bend, stand, squat and do a host of other flexibility related exercises.

It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners.

1] Reduces Soreness and Tension in Muscles, Improving Flexibility.

  • During a workout, muscles are constantly contracting. Stretching them out helps muscles return to their comfortable, relaxed state, improving their flexibility and ability to move through their full range of motion. Stretching helps muscles work optimally.
  • Stretching exercises help the body cool down and the heart rate return to normal, helping the muscles to start repairing themselves.
  • Lactic acid build-up in the muscles during intense exercise, along with the micro-tears in the muscles, adds to soreness and fatigue. Stretching exercises breaks down this lactic acid and helps the muscles start repairing themselves.

2] Improves Flexibility of Joints

To improve range of motion and overall flexibility of the body, the muscles, tendons and other connective tissue around joints must also be stretched.

Flexibility stretches for the joints are just as important as they are for muscles.

3] Relaxes The Mind And Reduces Stress

Stretching can have psychological benefits too. It is a time to relax the mind, concentrate on breathing and release tension in the body.

During exercise, the brain releases endorphins, natural and healthy feel-good chemicals, which are flowing through the body as you stretch and improve blood-flow. A good post-workout stretch will energize you and prepare you to meet any challenge. [3]

The Benefits of Flexibility

Benefits Of Stretching

1] Helps Prevent Illness and Injury

Keeping your body supple and flexible increases blood flow and improves overall circulation, which can help protect the body from illnesses such as cardiovascular disease, diabetes and dementia.

It also makes the body quick to respond to commands from the brain regarding the environment, and so avoid danger and injury, both in and out of the gym.

2] Improves Athletic Performance

Along with strength and endurance, flexibility, ranks as an important component of health-related physical fitness.

Flexible joints enable the muscles to work to their full potential, whilst utilizing less energy. This will enhance performance in all sports and all types of exercise.

3] Helps in Everyday Tasks

From carrying a loaded laundry basket to dusting the ceilings and carrying the baby, being flexible helps you perform practically any activity involved in day to day life.

4] Helps Improve Posture

You’ve seen the professional cyclists with the hunched shoulders. Very often, our workout routines neglect posture altogether.

Poor flexibility can put strain on all the muscles and joints of the body. Strong, flexible muscles and joints will support bones in a balanced way, so preventing excessive strain in any one area. [4] [5]

Stretching will also make us more conscious of our posture, and, although sometimes all we want to do is slouch, it may get us into the habit of sitting up straight.

Stretches To Improve Flexibility

Benefits Of Stretching Glutes

There is endless advice available on how to improve flexibility by stretching, both in gyms and on-line.

Here are just a few exercises to help that body loosen up!

1] Hip flexors, Quads and Hamstrings

Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor directly under knee, with left knee on the floor and left leg bent underneath you. Place both hands on top of right knee and press back hip forward, leaning into stretch, keeping torso upright. Hold for 30 seconds; release. Do three reps; switch legs and repeat.

2] Abdominals, Back and Oblique Muscles

Sit on floor with an upright posture and legs extended in front of you. Rotate ribcage to right and lift ribcage off hips to rotate further to right, growing taller. Twist round as far as possible. Return to centre; repeat to left to complete one rep. Do 10 reps, holding final twists for 30 seconds each.

3] Back, Neck, Glutes, Calves and Hamstrings

This ‘Fold Over’ stretch is a good all round stretch. Stand tall with feet hip-width apart, knees slightly bent, arms by sides. Bend forward from hips while exhaling, lowering head toward floor, keeping head, neck and shoulders relaxed. Hug backs of legs for between one and two minutes. Bend knees and roll up slowly to release. [6]

So if you think your intense workout program is enough, think again. Without releasing the tension and making your body supple and flexible, the benefits of your exercise will be short-lived.

But despite all the benefits, you must not to overdo your stretching. Overstretching can cause strains, sprains, and dislocations. Listen to your body, move slowly, and breathe. A quick overextended stretch is more likely to result in injury. A gentle longer stretch after your workout will enhance your flexibility in a healthy gradual way.

Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. . .

  • I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.
  • I would like to book for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on 07 5474 5354

  • I am pro-active about my health. I want to book now and I realize the consultation is normally valued at $300.00 and if I act now I will receive the consultation for only $147!

Until next time,

Yours in Health

From the Team at Unique Health and Wellness

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] britannica.com/topic/exercise-physical-fitness

[2] ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

[3] disc-me.com/benefits-of-stretching-after-workouts/

[4] mindbodygreen.com/0-27055/5-unexpected-health-benefits-of-being-flexible.html

[5] health.harvard.edu/staying -healthy/the-importance-of-stretching

[6] health.com/health/gallery/0,,20706961,00.html

High Intensity Interval Training Benefits

· Diet, Exercise · No Comments

Burn Fat In Less Time With

High Intensity Interval Training !

Any type of physical exercise is a bonus, and is essential for enhancing and maintaining overall health and wellness.

It can be key in preventing and treating osteoporosis, diabetes, heart disease, weakness, obesity and depression.

For many, exercise is a way of life.

Some of us just don’t have the time or the will to spend an hour or two a day on the treadmill or jogging through the park.

And the good news is, you don’t have to.​

Lose weight Fast without Exercise

But first . . . A lot of people may be overexercising!!!

Whenever I write or endorse an article or put together a webinar or speak from stage one of my important criteria is . . . “does it align itself with Ancient Medicine’s doctrines or principles.”

Also something of note whenever I look at someones Genetics or DNA profile with relation to exercise I especially look at about 6 genes.

Unfortunately most people have a few gene irregularities that reveals if exercise is done for over 45 minutes it may cause a chronic inflammatory avalanche or oxidant damage that can be destructive to ones health.

When I completed my own personal Gene Profile I was surprised to learn I was one of those people and have changed my exercise routine to only last 30 to 40 minutes.

And what a difference it has made.

So what is the best type of exercise . . .

HIIT exercise is one of the best types of exercise and aligns itself with ancient medicine principles.

High intensity interval training is the best way to decrease stress and a fast way to burn fat and to keep your body burning fat even after you’ve left the gym.

Studies show that just 15 minutes of high intensity interval training (HIIT) uses up more calories than jogging for an hour.

What Is HIIT And Why Does It Work?

HIIT is a cardiovascular workout which has been evolving since around 2010.

anaerobic exercise

It involves intense periods of anaerobic exercise followed by short recovery periods, with sessions typically lasting 30-40 minutes. [1]

A high-intensity workout raises heart-rate, and, upon exertion, muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted (causing breathlessness).

This increased need for oxygen during the workout and creates an oxygen shortage, causing the body to ask for more oxygen during recovery.

The body is then forced to work harder, after the workout, to build its oxygen stores back up — for a period of 16 to 48 hours post-workout. [2] [3]

HIIT (High Intensity Interval Training) Benefits

  • 1. Burns Fat

    Combing high intensity with interval training speeds your metabolic rate for up to 48 hours after an HIIT workout, which is why you continue to burn fat. This will put you on the right track for achieving defined muscles and a more toned appearance
  • 2. No equipment needed

    HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. So no expensive equipment is necassary, all you need is your body.
  • 3. Better Results in Less Time

    You can get a great workout in just 30 minutes. Gone are the long hours in the gym!
  • 4. You Can Do It Anywhere

    No particular need for a gym. HIIT exercises can be done in an empty room, a park or in your garden. [4]
  • 5. It's Even Good For Athletes

    Whilst traditional endurance training is beneficial to the untrained physique, it has been shown that, for athletes who are already trained, further improvements in endurance performance can be achieved only through high-intensity interval training. So a normal endurance workout might not be of much benefit at all. [5] [6]

HIIT Training Workouts

HIIT exercises usually include lunges and squats, with or without a weight or kettle-bell, burpies, tricep dips, push-ups, pull-ups, butt kicks, jumping jacks, jogging on the spot, sit-ups, and many, many variations of these. 

High Intensity Interval Training

Stretch bands are often used for triceps, biceps, squats and lunges, as are TRX bands.

So, first decide how long your workout is going to be and set a timer. 5 minutes at the beginning will do, increasing it gradually as you get fitter.

Then choose 3 to 8 exercises, depending on your level of fitness, and do each one for 20-45 seconds, again depending on your level of fitness, with a 15 second rest between each exercise. Repeat the circuit until your timer goes off.

HIIT Training Program Examples:

  • Squats -- Butt Kicks -- Push-ups -- Lunges -- Jumping Jacks -- Sit-ups -- Biceps
  • Sit-ups -- Lunges -- Jogging -- Pull-ups -- Burpees -- Squats -- Tricep Dips

As well as the above HIIT exercises, interval training can be achieved with many sports such as swimming, running and cycling, by alternating between periods of all-out effort and brief recovery. Many spinning classes in gyms follow and interval program too.

cycling for hiit

HIIT Workouts For Women

Any HIIT workout is just as suitable for women as it is for men and in gyms most classes are mixed.

Among women, adherence to lifestyle guidelines involving diet, exercise, and abstinence from smoking is associated with a very low risk of coronary heart disease. [7]

Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. . .

  • I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.
  • I would like to book for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on
    07 5440 5678
  • I am pro-active about my health. I want to book now and I realize the consultation is normally valued at $300.00 and if I act now I will receive the consultation for only $147!

Until next time,

Yours in Health

From the Team at Unique Health and Wellness

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] edical-dictionary.thefreedictionary.com/physical+exercise

[2] ncbi.nlm.nih.gov/pubmed/10939877

[3] dailyburn.com/life/fitness/epoc-afterburn-effect/?utm_source=huffingtonpost.com&utm_medium=referral&utm_campaign=pubexchange_article

[4] huffingtonpost.com/2013/12/14/hiit-workout_n_4426903.html

[5] link.springer.com/article/10.2165/00007256-200232010-00003

[6] britannica.com/topic/interval-training

[7] nejm.org/doi/full/10.1056/NEJM200007063430103

How To Stay Calm in a Stressful Situation

· Stress · No Comments

How To Manage Stress!

For most people, stress is just a fact of life.

Whether it’s meeting deadlines at work, realizing you are late picking the kids up from school, or something more serious like bereavement, losing you job, getting divorced, witnessing an injury, or just raising children, stress is something we are all familiar with.

Stress is described as any change in the environment that elicits a response from an organism. [1]

A certain amount of stress is necessary, in order for the body to adjust and respond accordingly to any situation that is out of the ordinary.

It keeps us alert and is helpful in a variety of situations, including taking exams, at job interviews and escaping danger.

It helps us survive.

Our bodies are designed to deal with a certain amount of stress.

But excessive amounts of stress can be negative.

It can cloud our thinking and prevent us from responding in useful way.

You know that feeling when your legs turn to jelly, your head starts spinning and you just go blank?

Each time, we swear that in future we will act calmly, we will know what to do and deal with the situation logically.

Not so easy.

The symptoms we experience when we are stressed are caused by actual chemical changes in our brains and are largely out of our control, unless we learn how to cope with stress properly.

What’s Happens In Your Brain

When we are stressed, a number of biochemical change occur in our bodies.

The brain causes the release of the chemicals epinephrine, norepinephrine and cortisol from the adrenal glands.

These raise adrenaline levels, increasing the heart rate, glucose levels and oxygen delivery to the brain.

This is the mechanism that makes us respond to stress and helps us to survive in a stressful situation, but it has the added effect of inhibiting rational, logical thinking. [1] [2]

How To Manage Stress

Stress Can Affect Your Health

Continued stress over a long period of time can also have a detrimental effect on our health, causing physical symptoms such as headaches, stomach pains and chest pains.

It has also been linked to a weakened immune system, and many conditions and illnesses such as high blood pressure, heart disease, diabetes, eczema, asthma, arthritis, depression and anxiety. [3]

In the case of university students, stress can be a part of daily life and can affect concentration and can prevent them from enjoying the learning process.

Depression and anxiety is alarmingly high amoungst students. [4]

Something Needs To Be Done

In order for us to deal with life’s daily crises and to function more efficiently, as well as prevent its effects on our health, we must learn how to deal with stress efficiently.

Stress management activities are vital for people of all ages.

How To Deal With Stress

In order to be able to deal with stress, we must get to the root of the problem and make changes in our lives.

Time Management

A lot of our stress is time-related.

In other words, when we feel we do not have enough time to get something done, or we are going to be late, it causes us to be stressed.

This may be particularly true in the work place, and learning to manage our time more efficiently may be a way to handle stress at work.

The fact is there IS enough time, we just need to know how to use it cleverly.

Here are a few tips on how to organize your time:

  • Plan Ahead – Organize your day with approximate time slots so you can fit in work, relaxation and socializing.
  • Prioritize – Carry out the most important or the hardest tasks first, not just to make sure they get done but also while your energy levels are at their peak!
  • Avoid Putting Things Off – As the saying goes, never leave for tomorrow what you can do today.. your jobs will only pile up.
  • Don’t be a perfectionist – This is just a waste of time. Do your best and come back to it later if you have time.
  • Everything Should Have A Place – Having a designated place for everything, especially things that we commonly misplace like keys, passports, suitcase padlocks, reading glasses, will save a lot of time. Searching for things is THE biggest time-waster! [5] [2]
  • Email/Text messaging – What did we do before the age of email and smart phones?? Nowadays, we should have tons more time in the day for everything..when was the last time you trudged to the post-office to send mail like your parents used to? And no need to waste time speaking on the phone to get a quick message to someone.

Physical Exercise

Exercise is one of the best strategies for managing stress and calming anxiety.

It improves the body’s ability to use oxygen and also increases blood flow to all the organs of the body, making them function more efficiently.

All this has a direct and positive effect on the brain, increasing its production of endorphins. 

Endorphins are the chemicals in our brain that are responsible for positive feelings and happiness.

They can help relieve tension, anxiety, anger, and mild depression that is often associated with stress.

As well as relieving stress, exercise has also been shown to improve the quality of sleep and boost confidence levels, as well as simply taking one’s mind away from their worries.

Often, focusing on a single physical task can produce a sense of energy and optimism, similar to the effects of meditation. [7]

Recommended physical activities include cycling, jogging/running, walking, hiking, water sports, and aerobic classes.

Of course, the more you can do outdoors the better, as nothing can beat fresh air!

HIIT exercise is one of the best types of exercise and aligns itself with ancient medicine principles.

Relaxation Techniques

Practicing relaxation techniques can relieve stress symptoms and muscle tension by slowing the heart rate and breathing rate, lowering blood pressure, increasing blood flow around the body, improving concentration and mood, and reducing anger and frustration, as well as boosting confidence.

A healthy mind is a strong mind.

 Relaxation techniques include:
  • Meditation
  • Yoga
  • Tai chi
  • Massage
  • Hypnosis
  • Writing
  • Music and Art Therapy
  • Deep Breathing Techniques

Don’t be put off if you don’t feel the benefits straight away.

Relaxation, just like exercise, takes practice.

And if one technique doesn’t suit you, try another. [8]

If you allow it to, stress can take over your life. But there are ways to control it, you just have to find the right way for you.

Would you like to find out more?

Especially for those who are not members of the clinic, there are 3 ways you can respond. . .

  1. I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.
  2. I would like to book for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on 07 5440 5678
  3. I am pro-active about my health. I want to book now and I realize the consultation is normally valued at $300.00 and if I act now I will receive the consultation for only $147!

Until next time,

 

Yours in Health

From the Team at Unique Health and Wellness

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1].britannica.com/topic/stress-psychology-and-biology

[2]ted.com/talks/daniel_levitin_how_to_stay_calm_when_you_know_you_ll_be_stressed

[3]webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=webmd+stress&*

[4]sciencedirect.com/science/article/pii/S1877042811018611

[5]mindbodygreen.com/0-15308/7-time-management-tricks-to-reduce-your-stress.html

[6]webmd.com/balance/stress-management/stress-management-relieving-stress#1

[7]mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

[8]mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2

Histamine and Histamine Reactions

· Histamine · No Comments

Allergy or Histamine Intolerance?

What is Histamine?

Histamine is a chemical produced by cells of the body, which the body then stores.

It is released by these cells, called “mast cells”, in response to injury, and in an allergic or inflammatory reaction, as part of our immune response, and causes contraction of smooth muscle, stimulation of gastric acid secretion and dilation of capillaries.

In other words, Histamine is a chemical substance in the body that causes the symptoms that people experience when they are allergic to something.

It causes the allergic reaction, or a histamine reaction. [1]

We need a certain amount of histamine to live and function, but too much of it can cause painful symptoms involving the skin, the brain, lungs and heart and digestive system.

So when you come across your allergy trigger or you suffer an injury, however small, your immune system immediately starts a chain reaction to defend you.

First, it sends a chemical signal to “mast cells” in all the vital organs, ie. the skin, nose, lungs, blood, gut and mouth, instructing them to release histamine.

Then the histamine reaction starts.

Since it is a neurotransmitter, histamine sends signals to the brain to make blood vessels dilate.

This boosts blood flow and causes inflammation, so that white blood cells and other chemicals from the immune system can reach the site of the problem quickly and start repairing it.

The histamine build-up at the site of the problem may cause headaches, itching, flushing and irritability.

This is part of the body’s natural immune response.[2] [3]

However, some people cannot break down histamine properly, and may develop what is known as histamine intolerance.

What Causes Histamine Intolerance?

As well as being produced by cells of the body, histamine can be ingested through food.

Histamine intolerance is an intolerance of histamine taken in with food.

Everyone has a different “normal” histamine level, that is, one their body can tolerate without symptoms.

This level is usually determined by genetics, and can be lowered by hormonal changes, as in menstruation and menopause, and by medications.

Some say histamine intolerance is an acquired condition, secondary to some underlying condition.

People with a low tolerance threshold are designated histamine intolerant. 

These people, when they consume a large amount of histamine foods, will experience an adverse reaction, known as a histamine reaction, such as headaches, flushing and itching.

Normally, histamine is broken down in the body by two different enzymes.

When histamine levels exceed a certain limit, these enzymes come into action and break it down.

If one of these enzyme systems becomes deficient, the rate of breakdown of excess histamine is insufficient to deal with the excess, the total level of histamine in the body rises.

At a certain critical level, signs and symptoms occur that often indistinguishable from allergy.

Histamine Intolerance Symptoms

These are similar to histamine allergy symptoms, and include:

  • Headaches/migraines
  • Difficulty falling asleep
  • Hypertension/Hypotension
  • Vertigo or dizziness
  • Arrhythmia, or accelerated heart rate
  • Difficulty regulating body temperature
  • Anxiety
  • Nausea, vomiting
  • Pruritus (itching especially of the skin, eyes, ears, and nose)
  • Urticaria (hives)
  • Tissue swelling, especially of facial and oral tissues and sometimes the throat.
  • Chest pain
  • Nasal congestion and runny nose
  • Conjunctivitis
  • Fatigue, confusion, irritability
  • Heartburn/ Acid Reflux [4]

Histamine Foods

Some foods are notoriously high histamine foods, such as the following:

  • Alcohol
  • Vinegar and pickled foods
  • Smoked meats
  • Canned foods
  • Mature cheeses
  • Shellfish
  • Beans and pulses – chickpeas, soy beans, peanuts
  • Nuts – walnuts, cashew nuts
  • Chocolate/cocoa
  • Ready meals
  • Salty snacks, sweets with preservatives and artificial colourings

This list of foods is sometimes referred to as the histamine intolerant food list, and should be avoided by those with histamine intolerance.

Whilst there is no such thing as an anti-histamine diet, or a histamine-free diet, there are some foods that are low in histamines:

  • Fresh meat 
  • Freshly caught fish
  • Fresh chicken
  • Egg yolk
  • Fresh fruits – with the exception of strawberries
  • Fresh vegetables – with the exception of tomatoes
  • Grains
  • Fresh pasteurised milk and milk products
  • Milk substitutes – coconut milk, rice milk
  • Cream cheese, butter
  • Most cooking oils 
  • Most non-citric fruit juices 

As a general rule, those trying to follow a histamine intolerance diet should opt for the above foods, buy only fresh food, do not leave foods out of the refrigerator, cook it yourself, and be hygienic in the kitchen. [5]

Histamine Intolerance Treatment

First, one needs to rule out the possibility that symptoms are caused by an allergy to a specific food.

Then, high histamine foods should be avoided for about a month, before being gradually reintroduced to see how much can be tolerated.

This level should be noted and not exceeded.

A balanced diet should be maintained at all times, concentrating mainly on low histamine foods from the list above, so the help of a dietician may be helpful here. [6]

Additionally, histamine intolerant supplements can be taken, to help keep histamine in check and mast cells stable.

Here are a few recommended supplements:

  • Querticin+C – this is a mast cell stabilizer (6a)
  • Albizia lebbeck, stem bark dry (Albizia) may relieve symptoms of allergies and hay fever by stabilising mast cells.
  • Probiotics – these help heal the gut and prevent further allergies from developing
  • Nigella Black Seed Oil – this is an anti-histamine that acts on the respiratory and digestive systems (6b)
  • Vitamins D3, B6 and C – scientific researchers recommend that patients should take these supplements as they support the breakdown of histamines. [7] [8] [9]

Histamine intolerance is an inconvenient condition but with proper care it can be managed to give patients a normal life.

1] britannica.com/science/histamine

2] mindbodygreen.com/0-11175/everything-you-need-to-know-about-histamine-intolerance.html

3] webmd.com/allergies/what-are-histamines#1

4] foodsmatter.com/allergy_intolerance/histamine/articles/histamine_joneja.html

5] histamineintolerance.org.uk/about/

6] allergyuk.org/common-food-intolerances/histamine-intolerance

6a] ncbi.nlm.nih.gov/pubmed/22470478

6b] sciencedirect.com/science/article/pii/S1319562X14001302

7] healinghistamine.com/histamine-intolerance-supplements/

8] dietvsdisease.org/histamine-intolerance/

9] .foodsmatter.com/allergy_intolerance/histamine/articles/q&a-joneja.html

 

 

Benefits of Organic Yogurt, Apple Cider Vinegar and Other Fermented Foods for a Healthy Gut

· Health · No Comments

Eat Probiotic Foods for a Healthy Gut

Yogurt, apple cider vinegar and all fermented foods have one, very important thing in common: they all have probiotic properties.

What are probiotic foods?

They are foods that contain live and active bacterial cultures, ie. “good” bacteria, which survive in the gut and prevent harmful bacteria and toxins from being absorbed into the body from the gut. [1] Continue reading