Do I need antibiotics?

“Antibiotics are critical, lifesaving medications that have served as the primary treatment for bacterial infections since their clinical introduction in the 1940s. However, antibiotic exposure can also result in significant unintended consequences, including acute and persistent changes in the commensal host microbiome as well as selection for antibiotic resistance (AR) genes in commensals and pathogens. Immediately after antibiotic usage, changes in the microbiome can leave patients more susceptible to re-infection or infection from opportunistic pathogens” …“Antibiotic exposure may result in acute and persistent changes in the commensal host microbiome”….“Findings indicate that short courses of antibiotics commonly used for the treatment of bacterial infections can cause both short- and longer-term perturbations and scarring of the microbiome in healthy human volunteers”

Antibiotics treat bacterial infections either by killing bacteria, or slowing and suspending its growth. They do NOT work on Viruses.

Antibiotics kill PATHOGENIC bacteria by…

• attacking the wall or coating surrounding bacteria.

• interfering with bacteria reproduction.

• blocking protein production in bacteria.

Antibiotics ALSO kill BENEFICIAL bacteria by…

• attacking the wall or coating surrounding bacteria.

• interfering with bacteria reproduction.

• blocking protein production in bacteria.

Research is conclusive… “Antibiotic use can have several negative effects on the gut microbiota, including reduced species diversity, altered metabolic activity, and the selection of antibiotic-resistant organisms”

BEFORE taking antibiotics, you need to be proactive with your health and investigate, through thorough questioning with your doctor, whether they are absolutely necessary i.e. have investigations conclusively established that bacteria is present and cannot resolve on its own? Questions you MUST ask your doctor/dentist/health specialist ...

1. Are the antibiotics REALLY necessary? e.g. do I really NEED them? Are there any alternatives? If so, what are they?

2. If doctor says you REALLY NEED them… ask what evidence they can provide to back up their conclusion/claim?

3. If the doctor says… “It’s probably, or I think, it’s ‘ABC’”… then request a test (e.g. sample of blood, stool, urine culture, skin swab, mucus swab etc). Using this type of test, your doctor can then identify exactly what the infection is so the the most effective treatment can be determined. NOTE: If it turns out to be a viral infection, Antibiotics won't work as they cannot kill viruses.

4. If test results show an infection, or high WCC (white cell count), ask the doctor to explain exactly what that means. Can it resolve on its own?

5. Ask the doctor… are you using the antibiotics pre-emptively? i.e. just in case? Even though infection may not be clinically apparent?

6. Ask the doctor, if there is NO conclusive evidence of infection (bacteria) why do you believe that prescribing antibiotics is a viable option? (this is intended NOT to be rude but to investigate what their reasoning is).

7. Ask the doctor… “What are my treatment alternatives? What signs and symptoms should I be looking for to indicate it is getting better? What signs and symptoms should I be looking for to indicate it is getting worse?

8. Can I take the antibiotic prescription home with me today, then wait on results until I take them?

9. If it is to treat a skin lesion, burn or cut… ask… “Will an antibiotic ointment be just as effective? Can I try that first?”

Then, if - AND ONLY IF - you have established (with your doctor) that you have a bacterial infection that CANNOT resolve on its own with natural methods, then you must undergo antibiotic treatment and take them EXACTLY as prescribed.

⚠️And of course it is crucial that you book a private consult immediately so that Clinical Therapeutic Probiotics and a Biotherapeutic probiotic yeast (SB) can be prescribed to take CONCURRENTLY with your antibiotics, depending on the type, duration, dosage of Antibiotic, and the type and severity of infection. Based on evidence it has been shown that probiotics MUST be taken concurrently with antibiotics.

WHY?

Because… Research is conclusive about the effects of Antibiotics on the Gut Microbiome…

"... antibiotics can affect the abundances of 30% of the bacteria in the gut community, causing rapid and significant drops in taxonomic richness, diversity and evenness" [58]  and research shows that after one-time antibiotic treatment the effects on the Gut Microbiome can be aggravating and prolonged and can lead to "long-lasting detrimental shifts in the gut microbiota”… “causing a disruption in diversity of the intestinal microbiota for 4 years following antibiotic use".

“Antibiotics disrupt community structure sufficiently to cause large-scale disturbances in resources and species-species interactions”

“Antibiotics can cause significant changes in gut microbiota that have both short- and long-term health consequences”

“Antibiotic use is associated with reduced microbiota diversity”

“Antibiotics can also disrupt the balance that normally exists between the various species of gut microbiota. For instance, by causing a decrease in species diversity, antibiotics can lead to the overgrowth of pathobionts”… “As the antibiotic susceptible bacteria are eliminated, antibiotic-resistant bacteria multiply and take their place”

“The increased prevalence of antibiotic resistant bacteria results in infections that are difficult and expensive to treat”

“Antibiotic treatment reduces the overall diversity of gut microbiota species, including loss of some important taxa, which causes metabolic shifts, increases gut susceptibility to colonization, and stimulates the development of bacterial antibiotic resistance”

"Antibiotic administration has long been known to have detrimental effects on the ecology of commensal bacteria, ranging from self-treated ‘‘functional’’ diarrhoea to life threatening pseudomembranous colitis"

"Antibiotics lead to a significant alteration of the gut microbiome and a parallel decrease in microbial diversity of between one fourth and one third"

"...beyond altering the composition of taxa, antibiotics also affect the gene expression... of the gut microbiota" Genes are what turn ON disease. And... "These changes can occur at a much faster pace than those involving replacement of taxa in the community". 

"Administration of antibiotics and surgical trauma create intestinal barrier dysfunction and microbial imbalances that allow enteric bacteria to translocate to the blood"

“Exposure to antibiotics during infancy has been associated with delayed gut microbiota development. Furthermore, frequent use of macrolide antibiotics in the first 2 years of life was significantly associated either with current asthma and obesity or with the subsequent development of these conditions”…”Early exposure to antibiotics and resulting dysbiosis are thought to contribute to IBD pathogenesis”

“The increasingly widespread use of antibiotics is a major cause for concern as antibiotics disrupt the gut microbiota”

NOTE: If you know that you will need Antibiotics as a surgical prophylaxis, then pre-probiotic treatment is highly recommended. However check that it is REALLY needed because research shows... "that between 30% and 90% of Antibiotic prophylaxis is inappropriate. Most commonly, the antibiotic is either given at the wrong time or continued for too long. Controversy remains as to duration of prophylaxis and also as to which specific surgical procedures should receive prophylaxis".

YES!! But you’ll need some information first ABOUT the surgery/procedure from your doctor/specialist…

First… Find out from your doctor/specialist…

• What, if any, medications will you need to take pre and post-surgery?

• What type of anaesthetic will be used? Local? General? Twilight (short-acting anaesthetic)

• What, if any, antibiotics will be given during the surgery (antibiotic prophylaxis intravenously)

• What, if any, antibiotics will be given post-surgery (in case of infection)?

• What, if any, pain-relieving medications will be given post-surgery?

If you are receiving a general anaesthetic and/or antibiotic treatment (during/after) or pain-relieving medications, you should take a high strength multi strain probiotic for at least 7-14 days prior* and 14-21 days after*. However, depending on the type of surgery and medical issue it is prudent to book a consult with Nat, as there are clinical therapeutic probiotics that have been clinically tested for efficacy with specific health conditions.

Secondly… prepare FOOD that you can eat while in hospital (you seriously don't want to eat hospital food). Also pre-prepare meals, and freeze, so you have meals on hand post-surgery… that way you can just rest and recover.

*Always discuss with your doctor/specialist as it is important they know what you are taking.

It is not uncommon to experience some pain, and even swelling, after you have a tooth extracted. These natural DO and DON’T remedies may help….

First follow IMMEDIATE CARE instructions given to you by your dentist that are specific to your treatment.

✅DO… Take time off, you will NEED it to recover.
✅DO… Prop up your head and shoulders with cushions and pillows when laying down.
✅DO… Put a cool ice gel pack on your cheek.
✅DO… Have smoothies, they are cooling, provide a burst of nutrients, and being liquid and soft will not hurt the area. Choose specific to the Phase you are in.
✅DO… 24-hrs AFTER extraction. Rinse mouth, after every meal, with a solution of 1tsp of Pink Himalayan Salt added to a glass of lukewarm water. Do NOT swallow. Do this for at least 5-days after extraction.
✅DO… 24-hrs AFTER extraction. Rinse mouth, approx. 4 times a day, with Hydrogen Peroxide and Water (see ratio below). Swish the solution around in your mouth and then spit out, do NOT swallow. Do this for at least 5-days after extraction.

• 6% w/v solution… add 2 tbsp of Hydrogen Peroxide to ¼ cup of water.

• 3% w/v solution… add 2 tbsp of Hydrogen Peroxide to 2 tbsp of water.

✅DO… Gentle Yin Yoga and focus on deep breathing which helps promote faster healing and offers pain relief!
✅DO… Peruse your Superb Smoothies e-book for smoothies, and Delicious Dinners e-book for blended soups, and select a number of meals that appeal to you. Ensure you have the ingredients, pre-make or have someone to make for you. You will be having these for ALL your meals over the next 3-days as anything else may cause more pain.
✅DO… Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.
✅DO… Consider Homeopathic treatment. It is HIGHLY effective for symptomatic relief of pain. See a practitioner that is trained in this area. 

IF… all of the above do not give enough pain relief DO NOT use oral anti-inflammatories (NSAIDs) e.g. Nurofen, Advil (Ibuprofen) or Paracetamol, instead use a TOPICAL pain-relieving gel that can be applied to the gum. This can provide fast and targeted relief with a great deal less impact on your Biome.

⛔️DO NOT… take any painkillers containing aspirin as they thin the blood and can promote bleeding.
⛔️DO NOT… rinse your mouth with saltwater, or any fluid, AT LEAST 24-hrs after extraction.
⛔️DO NOT… do any vigorous physical activity for at least 3-days after extraction. Do grounding and yin yoga ONLY!
⛔️DO NOT… eat any snacks containing nuts or seeds, or dried fruits.
⛔️DO NOT… eat any hard fruits or vegetables (see above for meal suggestions).
⛔️DO NOT… have any hot food or drinks for at least 3-days after extraction.

⚠️WARNING: Generally, pain and swelling gradually decreases day by day. However, if any of the following occur then immediately book an emergency appointment with your dentist....

• If pain does not resolve, is persistent or throbbing.

• If you look in your mouth and the extraction point looks dry and you can see into it. This is 'Dry socket' and usually is accompanied by unexplained throbbing that spreads to the ear or neck. I am NO expert in this area but this is a good starting resource HERE

• If pain radiates to the jawbone, neck or ear.

• If swelling does not subside or increases.

• If there is a bad smell.

• If you have an increased sensitivity to chewing, or hot/cold temperatures.

• If the area just below your ears, on your neck, feels tender and swollen.

During your Dental appointment, IF it is infected, then ASK these questions…

1. Specific to the infection/condition... Can I first try to fight the infection naturally? E.g. Colgate Peroxyl Oral Cleanser? Hydrogen Peroxide solution? A mix of essential oils Tea tree, Oregano, Clove in coconut oil (sort of like oil pulling)?

2. If doing this 'natural' method, how long should I wait to see if it is working? (P.S. Take the prescription from dentist anyway so that you can fill immediately if natural method doesn't work)

3. If you need antibiotics, then ask if TOPICAL Amoxicillin will be sufficient. Topical by-passes the gut so less side-effects.

4. If you need (oral intake) antibiotics, ask how quickly you should see an improvement. This lets you know if it is working. Also, if you need to take antibiotics read this section in the GHL… Do I need antibiotics?

FIRSTLY...

• It is NOT because of the super-healthy food you are eating.

• It is NOT from eating slowly and mindfully.

• It is NOT from nourishing your body with Yin Yoga.

• It is NOT from regularly moving and hydrating. Etc. Etc.

You are now, and possibly for the first time in a long time, meeting your body’s requirements for Fibre, Protein, Omega Fatty Acids, Complex carbohydrates. You are flooding your body with nutrient RICH food abundant in vitamins, minerals, antioxidants and phytonutrients. You’re also giving your Gut Microbiome the lifestyle elements - rest, relaxation, slowing down etc - that it needs to flourish.

This is a TWO part section, firstly looking at the possible causes, and the other looking at what to do when you experience this (i.e. how to alleviate symptoms)…

So, let's look at the factors that may cause your symptoms...

▶️ WITHDRAWALS…Think for a moment... you've cut out processed foods, packaged foods (condiments etc), sugars, salt, unhealthy fats, alcohol etc and, perhaps, even cut down on tea and coffee. Guess what happens when you do that?? Your body goes through withdrawals, similar to the experience that drug-users or alcoholics go through when withdrawing from substance abuse. Withdrawal symptoms start 2-3 days AFTER your final consumption of cutting out the excess salt, sugar, caffeine, alcohol etc. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously. Withdrawals MAY include one, two or multiple symptoms such as… feeling very agitated and irritable, increased anxiety, poor mood, increased fatigue, muscle tension with aches and pains, excess perspiration, cold chills, tremors (particularly in hands), increased heart rate and blood pressure, watery discharge from eyes or nose, difficulty sleeping, restlessness, poor concentration and memory, headaches/migraines, heart palpitations, disorientated, nausea when eating, vomiting, poor appetite and digestive issues such as bloating, diarrhoea and stomach cramps.

▶️ The ‘come down’ from SUGAR can be especially difficult. Not just 'added sugars' that are abundant in so many packaged foods but also the 'simple sugars' in what are ‘simple carbohydrates’ e.g. bread, crackers, biscuits, cake, flour etc.  These 'sugars' causes the release of ‘feel good’ opioids in the brain similar to the ‘rush’ experienced when injecting heroin. Sounds extreme, but it is true. Reducing these ‘sugars’ creates the same type of withdrawals as coming off an illicit drug. Withdrawals MAY include one, two or multiple symptoms such as… feeling very agitated and irritable, increased anxiety, poor mood, increased fatigue, muscle tension with aches and pains, excess perspiration, cold chills, tremors (particularly in hands), increased heart rate and blood pressure, watery discharge from eyes or nose, difficulty sleeping, restlessness, poor concentration and memory, headaches/migraines, heart palpitations, disorientated, nausea when eating, vomiting, poor appetite and digestive issues such as bloating, diarrhoea and stomach cramps. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously.

▶️ When cutting back on SALT (Sodium Chloride) it may result in ‘symptoms’ that are particularly unusual. Again salt is added in so many foods. The most COMMON symptoms are cramps, headaches, cravings, lack of energy, poor appetite, sleepiness and excessive urination AND nausea when eating. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously.

▶️ A VIRUS or BACTERIAL INFECTION...you may just have caught a 'bug' or are coming down with a cold. Even the healthiest person is subject to the 'common cold'. On a daily basis you are coming into contact with viral bugs in the air, bacteria on food etc. It is not unusual to have a reaction to this, this is a sign that your Immune system is doing its job!!

▶️ ALCOHOL has a depressive effect on your body, slowing down brain function. This in turn causes the Central Nervous System to keep the body in a ‘revved up’ mode so it can function in between drinks. When stop drinking alcohol your body stays in this ‘revved up’ state and as your body goes through withdrawals from alcohol you may experience some, or all, of the following...

• 6-hrs after your last alcoholic drink, you can expect… Headache/Migraine, nausea, vomiting, fatigue, shaky hands and anxious feelings.

• 24-hrs after your last alcoholic drink, you can expect, IN ADDITION to the symptoms listed above… Increased body temperature, palpitations and poor concentration.

• 2- 4 days after your last alcoholic drink, you can expect, IN ADDITION to the symptoms listed above… Fever, extreme agitation, extreme fatigue, very low mood and for some individuals, even hallucinations.

  NOTE: These symptoms can occur for individuals who have less than 1-2 drinks a fortnight as your brain has been continually exposed to the depressant effects of alcohol. When you abruptly stop, your brain scrambles to adjust to the new ‘balance’. While symptoms can start to improve within five days, some individuals can experience prolonged symptoms for up to one month.

▶️ A common cause of so many NEW, DIFFERENT and RE-EMERGING symptoms is DIE-OFF.  Die-off is a simplistic term to describe the negative reaction caused by rapid removal of the toxic metabolites. Die-off can cycle in and out, reoccurring at intervals, at any time during your program The die off from pathogenic bacteria, viruses or fungi, can result in a large number of bacterial metabolites (toxins) specifically Lipopolysaccharide (LPS) entering the liver and producing pro-inflammatory cytokines which can overwhelm the liver's ability to break it down. [60]

This can result in symptoms such as... Extreme fatigue, brain fog, muscle aches and pains, headaches, migraine, nausea (even vomiting), skin breakouts, irritability, crankiness, anxiety, rashes/itching, hay fever, loss of appetite, cold & flu-like symptoms, insomnia, excess sweating, flatulence, bloating, diarrhoea or constipation and excess mucus production e.g. Phlegm (increase production of white blood cells to fight invaders/pathogens) and the extreme desire to thrown in the towel.

When ANY of the above happen …

• Book a private consult with Nat.

• Do NOT take any over the counter medications.

• Do NOT try to stop the 'discomfort' by eating or drinking the foods you once ate/drank. Make sure you have absolutely NO temptations in the house.

• Do NOT try to keep up with your normal schedule. It is important to tell your work, family and friends that you are UNWELL. Take time off work until these symptoms have passed and ask your family to cook, clean and support you (as you would do for them if they were sick!!) Tell them you NEED their help. (Q. What would you tell a close friend, or family member, if they were experiencing something similar? To KEEP GOING? Or to REST and take care of themselves?)

• Read the next section here … What can I do to alleviate Adverse Symptoms?

There are a number of reasons this can occur...

ONE… 'Die off' (toxic metabolites) and/or 'excretion of Persistent Organic Pollutants (POPs)' and Polychlorinated biphenyls (PCBs) can happen periodically when undergoing a change in diet and lifestyle. I want you to consider how long you have had your health condition.

As circulating pathogens die off, their toxic by-products, need to be cleared through the Lymph system. The lymphatic system carries toxins, debris and impurities so it can be eliminated through elimination organs such as liver, kidneys and skin.

The die off from pathogenic bacteria, viruses or fungi, can result in a large number of bacterial metabolites (toxins) specifically Lipopolysaccharide (LPS) entering the liver and producing pro-inflammatory cytokines which can overwhelm the liver's ability to break it down.

Losing weight… while beneficial for health also comes with its dark-downside. The reason is that environmental pollutants, toxins and POPs and PCBs are stock-piled in adipose (fat) tissue i.e. POPS and PCBs are hydrophobic (i.e., “water-hating”) and lipophilic (i.e., “fat-loving”) chemicals.

They are stored in two types of adipose (fat) tissue… subcutaneous fat (that jiggly fat just under the skin) and visceral fat… the one you CANNOT see but is surrounding organs and associated with numerous diseases.

Therefore, when you start to lose weight and fat breaks down these toxins are released into your bloodstream.

The excretion of these toxins and POPs/PCBs from 'adipose (fat) tissue' can often cause uncomfortable 'sick' symptoms as listed above. They are NOT from all the healthy food you are eating and incorporating lifestyle changes that support optimal health!

What are POPs?

Persistent Organic Pollutants are certain chemical contaminants that exhibit toxic characteristics and are persistent in the environment, bio-accumulative, prone to long-range atmospheric transboundary migration and deposition, and expected to impose serious health effects on humans, wildlife, and marine biota adjacent to and distant from their origin of emission.

These POPs that come from various sources and emissions and are 'unknowingly' ingested, come in contact with skin or even inhaled… over years and years. POPs are transported over long distances in the atmosphere. The result is widespread distribution of POPs across the globe, including regions where they have never been used!!

Routes of POPs into YOU can be through various routes e.g. medications, antibiotics, pesticides, herbicides, agricultural chemicals, cleaning products, pollution, personal care products, plastics (PCBs), traffic emissions, wood burning, rain, incinerating plants, power stations, heating stations, decomposition of waste materials,

Research clearly states that…

“POPs can have serious side effects, including birth defects, certain cancers and tumors at multiple sites, immune-system disorders, reproductive problems, reduced ability to fight diseases, stunted growth, and permanent impairment of brain function.”
“POPs are suspected carcinogens and have been implicated in diseases such as endometriosis (a painful, chronic gynecological disorder that affects uterine tissues), increased incidence of diabetes, and neurobehavioral impairment, including learning disorders, reduced performance on standard tests, and changes in temperament.”

“POPs are transported over long distances in the atmosphere. The result is widespread distribution of POPs across the globe, including regions where they have never been used”

“Fire is the foremost source of POPs, including natural, unintentional, and planned burning of flora”

“POPs have an anthropogenic origin: industrial processes, waste (e.g. medical), traffic and agriculture. A few may be of natural origin, e.g. from volcanic eruptions"

“POPs are released into air, water and land – from where they deposit into water, sediment, and enter the food-chain”

“POPs are globally distributed through the air and ocean currents – they travel long distances and enter into atmospheric processes, air–water exchange and cycles involving rain, snow and dry particles. These processes lead to the exposure of even remote populations of humans and animals that depend on aquatic foods. Humans and animals are exposed mainly via ingestion of contaminated aquatic foodstuffs.”

“POPs travel long distances and are found in places far away from industrial sites or from agricultural areas, such as the Arctic circle”

“As with many POPs, the main source of human exposure is dietary. Over the years, thousands of different food samples have been analysed, in several countries, for contaminants, including PCBs. Most samples have been from fish, meat and milk.”

“Food becomes contaminated with PCBs through three main routes:

1. uptake from the environment by fish, birds, livestock (via food-chain), and also into crops;

2. migration from packaging materials into food (around 1 mg/kg, but in some cases up to 10 mg/kg);

3. direct contamination of foodstuff or animal feed as the result of an industrial accident or incident”

“The levels of PCBs found in different foodstuff are… animal fat: 20 to 240 µg/kg, cow's milk: 5 to 200 µg/kg, butter: 30 to 80 µg/kg, fish: 10 to 500 µg/kg, eggs 6.5 mg/kg… on a fat (lipid) basis. Certain fish species (eel) and fish products (fish liver and fish oils) may contain much higher levels, up to 10 mg PCBs/kg”

*Extended long-term exposure, and subsequent excretion, may also result in “Chloracne”...  an acne-like eruption of blackheads, cysts, and pustules.

To date, the World Health Organization, have listed 209 possible PCBs that can be found be in soils, biological tissues (animal products), or with dissolved organic carbon in aquatic systems (fish, algae), food grade oils and personal care products. PCBs are carcinogenic and have immunotoxic effects. See more under next heading… Is it safe to use plastic?

Association between elevated exposure to PCBs, and excretion from the body, have shown to alter liver enzymes, enlarged liver and create dermatological effects such as rashes and acne has been reported in addition to fatigue, nausea and vomiting and increase in pain (previously experienced).

POPs and PCBs are often found in animal products, especially fish and seafood as they ingested (from our polluted oceans), but are poorly excreted by the fish/seafood due to their ‘lipid’ (fat) profile and are often stored in fat - especially fatty fish like Salmon e.g. when you eat the Salmon, you ingest the POPs. As POPs move up the food chain, their concentration increases. POPs can spend decades in our soils, so we can be consuming them for years and years after they are used, not just through plant-based foods but animal products too.

POPs have been implicated the disruption of the endocrine system (thyroid, parathyroid, hypothalamus, pituitary, adrenal glands, pineal body, reproductive organs and the pancreas).

With DIE OFF and/or when LOSING WEIGHT when POPs/PCBs are excreted it results in symptoms such as... Extreme fatigue, brain fog, a re-emergence and increase of muscle and joint aches and pains, swelling in hands and feet, headaches, migraine, nausea (even vomiting), skin breakouts (esp. blind pimples), irritability and crankiness, anxiety, rashes/itching, loss of appetite, cold & flu-like symptoms, insomnia, excess sweating, hot flushes, excess mucus production, flatulence, bloating, diarrhoea or constipation.

TWO: Getting a Cold or Flu, an infection (gastro or a virus) can affect even the healthiest person. Search in this GHL…How can I relieve symptoms of a cold or flu? for natural ways to support yourself while unwell.

THREE: Stress is a MAJOR disruptor of the Biome. In fact, out of ALL the disruptors to your Microbiome, Stress is one of the biggest disruptors causing detrimental effects equivalent to taking courses of antibiotics!! Do a quick stress scan... are you stressed at work? Home? Or stressed about losing WEIGHT?  Are you overthinking, worried, frustrated, fearful etc. - because these are ALL stressors too.

Stress induces increased permeability and disrupts tight junctions of the gut allowing bacteria and bacterial antigens to cross the epithelial barrier and activate a mucosal immune response, which in turn alters the composition of the microbiome and leads to enhanced HPA drive. This creates a vicious cycle of stress causing a physical stress in the body which results in detrimental symptoms and more stress.

In fact, it has been well documented that VERY short stressors (i.e. those that last LESS than 2-hrs) can significantly impact the microbiota and actually change the community profile and reduce the relative proportions of the main beneficial microbiota and facilitate the expression of virulent pathogenic bacteria.

Stress plays a pivotal role, even a causal role in the development of low-grade inflammation and non-communicable diseases (NCDs) including…

• Obesity (inability to lose weight despite food and exercise alterations)

• Depression

• Chronic fatigue syndrome

• Eating disorders

• Immune system suppression resulting in viral increase (cold sores, shingles, colds and flu)

• Irritable Bowel Syndrome

• Premenstrual Syndrome

• Inflammatory Bowel Disease (Ulcerative Colitis, Crohn’s)

• Thyroid disorders

• Metabolic syndrome (a collection of conditions i.e. overweight (especially middle area), high blood pressure, high cholesterol)

• Autoimmune conditions

• Chronic heart failure

• Type 2 diabetes

• Rheumatoid arthritis

• Non-alcoholic fatty liver disease

• And the list goes on…

If you haven't used your RESONANT BREATHING immediately when you feel stressed then you will suffer the consequences.

FOUR: Have you stuck to your program EXACTLY?? It’s essential that you take the time to really reflect. Be honest with yourself... Have you adhered to both the Food and Lifestyle prescriptions? There are no shortcuts, and IF you haven't done them exactly as prescribed the only person affected... is YOU. If you veer away from the program there is a possibility that pathogens are not cleared properly and you may experience a re-emergence of previous issues and new issues.

One of the MAJOR underlying ‘stressors’ many individuals dismiss is “Holding secrets” (truth falsehood dichotomy). This has a great impact on emotional, mental and physical health and it has been well documented that it significantly increases stress hormones and can even increase chronic pain. Truth falsehood dichotomy is when you are trying to maintain two narratives at the same time. ONE that you know is the truth, and the OTHER that you have to constantly think about, and maintain, because it is not the truth. This pernicious form of ‘stress’ STILL acts in the same way on the body as any other stressor, except it is worse as it is happening all the time.

FIVE: Did you start to feel SO good that you started to get a little lax? Maybe eating out more?? (that means more salt, oil & sugar). Not paying attention to Digestive Dominoes? Missing Yin Yoga? Not hydrating adequately? Not relieving stress? These will ALL play a role in a re-emergence of pathogens. It can even result in a halt, or reversal, of progress.

Which one is it do you think?  Remember... the program is about raising your awareness and consciousness -- but that means looking inwards to REALLY see what is going on.

Billions of people suffer from acute, significant or chronic pain. Depending on your health condition, or perhaps a short-term injury, it is essential that PAIN relief is addressed through a multi-disciplinary approach.

Complementary approaches such as a healthy eating plan to modulate the Gut Microbiome and reduce inflammation, Chiropractic or Physio care, occupational therapy, environmental triggers, therapeutic movement, acupuncture, sleep hygiene, localized massage (e.g. in that specific area but very lightly), topical natural treatments and herbs, psychological and social counselling, stress management and meditation can ALL help to manage and relieve pain.

In regard to taking pain-relief, the gut microbiota is variable from person to person, so the effects of taking pain killers and anti-inflammatory medications will have a varying impact from person to person.  However the short-term benefit to pain relief SHOULD always be weighed against the detrimental effects caused by these medications.

Here is information about a few types of pain killers/anti-inflammatories and their detrimental effects...

IBUPROFEN AND ASPIRIN (Non-Steroidal Anti-inflammatory Drugs - NSAIDs)...

Studies show an increased rate of gastrointestinal problems with their use because of a number of factors...

• The metabolites inflame the intestinal mucosa which then results in impairment of the intestinal barrier. Tight junctions are affected, and bacteria/toxic substances enter portal circulation which creates an inflammatory response by the liver.

• Aspirin binds to amino acids (used by the body to make proteins) and reduces the production of Prostaglandin (and inhibits the enzymes that produce it e.g. non-selective COX- 1 and COX-2). While this reduces inflammation and pain it also REDUCES the protective mucosa in the gut that protects against inflammation.

• Can increase small intestinal bacterial overgrowth (SIBO) and dysbiosis (alteration in numbers/biodiversity of gut flora)

• It has also been implicated in non-alcoholic fatty liver disease, insulin resistance, body weight gain, formation of fat, slow wound healing and oxidative stress.

• The result of taking IBUPROFEN and ASPIRIN creates further inflammation in the body that then results in more pain. A vicious cycle that keeps MOST individuals ‘hooked on’ (dependent on) their Ibuprofen!!

PARACETEMOL...

• Interestingly... a 2006 review comparing paracetamol with placebos, two found no difference in pain sensations, and the others found an improvement averaging 5%, an improvement the authors described as of “questionable clinical significance”. “For most people, it’s a placebo."

• Another review shows that paracetamol provides pain relief for some people with migraine and tension headaches, but was of little help for those with chronic back, cancer, post-operative, period and pediatric pain, as well as for rheumatoid and osteoarthritis.

• The metabolites of paracetamol have a hepatotoxic activity (damage to liver cells) which can accumulate and cause irreversible liver damage.

• The result of taking PARACETAMOL creates further inflammation in the body as it suppresses several immune parameters, such as the “T-cell dependent antibody response”. T-cells are a CRUCIAL part of your immune system. Some T-cells act as “killer” cells, attacking cells that have already been infected by a virus/bacteria. Other “helper” T cells assist the immune system in creating antibodies that fight infection and disease. In addition, studies show an association between paracetamol use (starting in infancy/children) and the development of asthma. “Asthma is a disease characterized by deregulated inflammatory responses and possible interference of paracetamol with these immune processes was proposed to underlie this association”. Therefore, taking paracetamol creates a vicious cycle of inflammation in the body, that keeps MOST individuals ‘hooked on’ (dependent on) their paracetamol!!

OPIOD ANALGESICS...

• These are found either as a straight Codeine tablet or mixed with Paracetamol (e.g. Panadeine Forte)

• Studies show they have been implicated in opioid-induced bowel dysfunction and gut barrier disruption.

• There are serious comorbidities, such as dependence, tolerance, immunosuppression and gastrointestinal disorders with long-term use. In fact, results of a study revealed "a significant shift in the gut microbiome and metabolome within one day following morphine treatment compared to that observed after placebo." [21]

• Moreover, "prolonged opioid use can lead to negative affective states that exacerbate the emotional disturbances already present in the chronic pain population". [22]

• As you can see the effects of Codeine create a vicious cycle of inflammation in the body, that keeps MOST individuals ‘hooked on’ (dependent on) their Codeine !!

In addition, you should also be AWARE that ALL pain killers contain excipients. Excipients are a substance, within the medication, that is included for the purpose of long-term stabilization or bulking up a formulation.

As an example, Panadeine Forte’s ‘excipients’ are … Maize starch, Purified talc (YES seriously!!!), Magnesium stearate, Microcrystalline cellulose, Croscarmellose sodium, Potassium sorbate, Pre-gelatinized maize starch, Stearic acid and synthetic polymer Povidone.

NATURAL PAIN RELIEF...

• Nourish the nervous system by addressing factors that exacerbate pain such as anxiety, lack of sleep and stress.

• Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.

• Depending on the nature of pain consult with a Chiropractor or Physio/Physical therapist to establish whether a heat or ice cycle of treatment can assist with  pain support and to decrease inflammation.

• REST to reduce inflammation. You have sick-days for work, so USE them. Ask for help from family/kids/friends/relatives with chores, cooking, cleaning etc. until you feel better.

• Topical application of a pain relief crème. I highly recommend Fisiocrem. It is formulated to be both safe and effective!

• Yin Yoga and Physical Therapy.

• Use your ‘Resonant Breathing’ to bring down Stress levels and reduce inflammation.

• As pain can dampen appetite, have something light and nutritious such as a smoothie. They provide an easily digestible meal that infuses the body with nutrients. Choose a smoothie that corresponds to the phase you’re in.

• Omega 3 Fatty Acids help to reduce inflammation. Flaxseeds, Chia seeds and Walnuts are good sources. Add to smoothies. Your LSA blend is a great addition to smoothies and breakfasts!

• Drink Lemon-Ginger daily as it is packed with vitamin C, calcium, potassium, bioflavonoids AND fibre. It is high in Rutin and Quercetin, antioxidants that have powerful anti-inflammatory benefits.

• Drink a Turmeric Latte (Plant-Based Essentials). Turmeric has a plethora of powerful anti-inflammatory ingredients.

• For period pain apply a warm heated bag to the area.

• For ongoing PAIN then arrange a Consult with Nat to discuss the use of Therapeutic Clinical Strains of Probiotics which have been shown to have analgesic (pain relieving) functions. They have been known to... "induce the expression of mu-opioid and cannabinoid receptors in intestinal epithelial cells, and mediated analgesic functions in the gut-similar to the effects of morphine." 

Several studies have shown prescription medications can alter the composition of the Gut Microbiome. Many studies have focussed on medications, such as antibiotics, but a particular study (and related studies) analysed the association between the Gut Microbiome, disease and medications. It has highlighted the fact that there is an association between common prescription and over-the-counter (OTC) medications and a compromised Gut Microbiome.

In addition, medications are known to affect intestinal permeability which ultimately affects the immune system. When particles from medications, or toxins, pass over the intestinal wall they trigger the immune system to create antibodies to kill these foreign invaders. Unfortunately, over time a hypervigilant immune system can end up attacking your own tissues - the precursor for developing autoimmune diseases.

In the study, and related studies, medications looked at (while not limited to these) were Statins, Proton pump inhibitors (PPIs), Cholecalciferol (Vit D), Calcium, inhaled medications for Asthma/ COPD, Selective serotonin reuptake inhibitors (SSRIs), Aspirin, Paracetamol, Opioids, Topical steroids, Laxatives, Metformin, Anticholinergics, Topical HRT, Iron, B12 and others.

Medications were shown to have confounding effects in many studies and a negative association and a direct influence on the growth of the human gut microbiome. Interestingly it showed that the genetics of a individual had much LESS influence on the gut microbiota relative to other host factors e.g. medications.

Neuropharmacologist and Microbiome expert Prof John Cryan from the University College Cork in Ireland said that research highlights that medications can affect the microbiome. The result of 'affecting the microbiome' is that it indirectly affects the health of the individual.  He said, "Studies confirm that almost one-quarter of drugs investigated impact the microbiome”.

To date researchers have looked at medications and symptomatic side effects, however based on studies to date, it is hoped that there will be more investigation into the numerous adverse effects that medications have on the microbiome.

Until then, unless prescribed by a doctor for a serious health condition, the effects of taking medications on your long-term health (i.e. your gut microbiome) should be thoroughly considered and discussed with a health professional before use. This includes over the counter medications.

 You can easily get worms (pinworms, threadworms) by inadvertently swallowing a worm egg that is on a contaminated surface e.g. food, table top, bathroom counter, tap, toilet seat lid, toothbrush, cutlery, under fingernails etc.

Once the eggs get inside, they hatch in the large intestine and then these new baby worms get ready to lay more by laying eggs on the skin surrounding the anus which is what causes the itchiness. Then you scratch and spread, and the cycle continues.

As worms can survive for up to two weeks in the environment it is ESSENTIAL to treat along with good hygiene practices.

How do you know if you have them? Here are some common symptoms...

• Very itchy bottom (in girls, the vagina gets itchy too)

• Disturbed sleep , then subsequent 'crankiness' due to lack of sleep and itching.

• Identifying worms in faeces (poo) they look like 'white threads'.

• For children you can check their bottom after 2-3hrs of sleep. (Sounds gross I know but)... Get a large piece of tape and push against the anal area then inspect for eggs. You may need a magnifying glass. For adults, you can go to sleep with tape across the anal area and then in the morning inspect the tape.

*** They don’t usually cause severe symptoms but if symptoms persist seek personalized medical treatment***

ESSENTIAL 1... Take a ‘worming’ medication such as Combantrin, which contains ‘Mebendazole’ (with just one treatment). It kills worms by preventing the worm from absorbing glucose and thus the worm eventually loses its energy, dies and then is excreted with a bowel movement. (So don’t worry if you see MORE threadlike pieces in your faeces as this is just dead worms). Research indicates that ‘Mebendazole’ does not affect the Gut Microbiome negatively and, in fact, reduces the relative abundance of Fusobacteria (a pathogen) and can improve (albeit slightly) the abundance of the probiotic Bifidobacterium.[344]

ESSENTIAL 2... Just taking medications without practicing these hygiene methods, can all be for nothing, as reinfection rates are high! Do the following...

• Wash hands FREQUENTLY with soap and warm water and use a NAIL BRUSH to scrub under fingernails. Then DRY really well. This is one of the best ways the best way to prevent reinfection.

• Wash all sheets, pillowslips, doona/quilt covers in HOT water and change daily. However, I understand this can be time consuming so you can… After the first initial HOT wash…

  • Lay a large bath towel over the bed and pillow and lay on this. Wash the towel daily (still a pain but easier than a WHOLE sheet/pillowslip).

  • Have a top sheet between doona/quilt cover as a protective from infecting doona.

  • Don't make the bed -- Yay!! Pull back all covers and sheets so the fresh air can get to it. Hang them out in the sunshine if possible. Humid conditions easily spread the infection on bedding.

• Wash all towels, hand towels in HOT water – DAILY OR for the time that worms are prevalent use paper towels in bathroom, kitchen and toilets so you can easily throw away.

• Wash all pyjamas AND underwear in HOT water – DAILY. Not just underpants as the eggs/larvae can travel onto pajamas..

• Trim everyone’s fingernails – keeping them short.

• Daily – wipe all door knobs, light switches, bed side tables, toilet seat and surrounds, kitchen and bathroom surfaces with THE ONE CLEANER. Scientifically tested to kill 99.9% of germs with essential oils that have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

• Vacuuming floors daily.

• Mop all hard-floor surfaces with THE ONE CLEANER. Scientifically tested to kill 99.9% of germs with essential oils that have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

• Shower daily and wash the groin area very well, especially after a bowel movement.

• Do NOT wear tight underwear and change at least every day, if not twice a day (if possible).

• Don't send kids to school or day care during treatment as it is infectious. It's how you got it, so if you send kids to school they will pass it on (and all the cost and work associated with it) and ALSO the chance of re-infection for you is higher!!

Add MORE of these to your (already healthy) diet

• Garlic – has sulphur containing compounds that assist with stomach acid production. Parasites/worms love, and flourish, in low stomach acid environments. Don’t eat raw and whole as it can be too harsh, just add to all your favourite stews and soups!

• Have your Super Elixir every day. It is PACKED full of anti-fungal, anti-bacterial, anti-parasitic, anti-inflammatory ingredients.

• Add Pineapple to your smoothies. It contains Bromelain that can kill the cuticle of the worms and assist with them dying off.

• Add Magnesium rich foods as they can help expel parasites. Examples are... Pistachios, Almonds, Hazelnuts, Brazil nuts, Pumpkin seeds, Leafy greens, Buckwheat, Walnuts, Black beans, Pecans, Cooked spinach, Molasses, Edamame, Avocado, Quinoa... and the list goes on, but this is a good start!

Traveling is amazing and brings SO many health benefits. However, you need to plan in advance to help you sidestep any potential disasters and keep you in tip top condition so you can really enjoy your holiday!

Here are my Top Tips to prepare yourself for your holiday so that any bumps, bruises, germs and stress you come across don't ruin your holiday!!

FIRSTLY... Prepare for disruption to your Biome... because travelling ANYWHERE means different food, different water, different environment, different time-zones and a different climate. These can take a toll on your body and our digestive system. And that's not to mention being exposed to new pathogens and the possibility of food poisoning or traveller’s diarrhoea.

Please consult with Natalie about WHERE you are travelling to and she will let you know whether you need to take probiotics, and if so, the type, dosage and duration. Many probiotics do not need refrigeration so are easy to take with you. Taking a probiotic while travelling is the BEST insurance policy you will EVER have. Do NOT skimp because you think Probiotics are too expensive. You just paid out a wad of cash for your holiday right, well now is not the time to save money!! Keep your priority of your health at the forefront of your mind!!

Program Members: To obtain probiotics at wholesale prices you need to book a consult. Please do NOT ask in the Gut Health Circle. Also, do not delay, as it takes time for online orders to be dispatched and arrive at your home so you can take prior to travelling.

What else to take…

✅ Electrolyte sachets: Or known as 'oral rehydration therapy' is a mix containing essential minerals that are the cornerstone of treatment for Gastro. Electrolytes should be favoured over plain water, as water simply doesn’t have the essential electrolytes required to maintain electrolyte balance if you experience vomiting or diarrhoea.

SECONDLY... Prepare for the plane trip...

▶️ Order 'plane' food ahead of time... Most airlines have an online 'menu' service, or if they don't you can order through your travel agent. Choose a plant-based option to avoid (cheap, nasty, poor quality meat/eggs etc). Or better still pack your own meals and snacks to enjoy while in the plane.

▶️ Eat light... Pack a zip-lock bag with fresh veggie sticks (carrots & celery), seeded crispbread, make a hummus/other dip, a large fruit salad, make some treats e.g. lemon cashew balls etc. Take a few pieces of fruit and a few handfuls of raw unsalted nuts. That way you will always have something fresh and light to snack on.

▶️ No salt, no oil, no crap... Don't be tempted to buy packets of chips/crackers, lollies, chocolates etc for the plane trip because it is 'easy'. Remember it is 'these shortcuts' that landed you where you are. And you don't want to go backwards with your health right?? Salt, Sugar and Oil are dehydrating at the best of times, let alone when on a plane.

▶️ Take a herbal tea bag stash... As it is can be difficult to travel with loose-leaf tea and a teapot (depending on your destination) order a stainless steel tea infuser (through VOI) and take stash of Organic dried Ginger root tea and drink while adjusting to the new time zone and travel lag.

▶️ Avoid coffee and black tea...While they may seem appealing, Caffeine, in coffee and tea, promotes alertness. Caffeine blocks the receptor that promotes sleep. As Caffeine has a half-life of 3 to 5 hours (the time it takes for your body to eliminate just half of the drug), the remaining caffeine  stays in your body for a long time after affecting the sleep/wake cycle at the end of your plane trip.

▶️ Wear loose and comfortable clothing... and be prepared with an eye-mask, neck pillow and socks for a nap or sleep.

▶️ Take a refreshing and moisturizing face mist... to keep that dry skin feeling at bay. I recommend Voi Organic Hydrating Mist

▶️ Use a natural nasal saline spray... to keep nasal passages moist. You see, those little hairs in your nose (when moist) filter any ‘nasties’ and move them across and down into the stomach to be killed by stomach acid. If the nose hairs get dry then the ‘nasties’ stay in the nose and replicate, causing inflammation and a blocked nose or allergic like symptoms. My favourite is “FESS for Sensitive Noses” which is a non-medicated, preservative free nasal spray made from natural seawater.

▶️ Hydrate don’t dehydrate… When you get on the plane your first instinct may be to kick back with a Gin & Tonic or a glass or wine or champagne, BUT that is the worst thing to do!! You see, inside the air cabin the air pressure is lower with lower humidity – meaning there is very little moisture. This can lead to dehydration. Drinking alcohol worsens this dehydration. What to do? Drink a glass of water every 30-mins. Not only helps with keeping you hydrated but also gets you up to use the toilet, making you move regularly!

▶️ Look at your flight (in-cabin time) as a regular day… If you get on the flight at 10pm, then it will soon be bedtime, right? Therefore, say NO to the meal being served, you do NOT need it. Instead have a cup of tea (or better still ask for a glass of hot water and take your own tea blend) then put your eye-mask on and go to sleep. If you get on a flight at 9am, then treat it like a normal ‘holiday’ day. While you may nap more you certainly wouldn’t sleep most of the day. Keep your ‘flight day’ the same as a regular day.

▶️ Homeopathics... are a safe and very effective way to eliminate and treat a number of conditions.  Always best to speak to a Homeopath that can advise which is best for you and your constitution. You will need to start the remedy the day before the flight, then every few hours during the flight and continue afterwards until there are no more symptoms. Arnica helps reduce physical tiredness. Cocculus assists when you have a loss of sleep and feel stressed. Kali phos has a great calming effect, great for those who feel overstimulated from time changes/long flights. Nux vomica assists when digestive function and sleep is affected when travelling.

THIRDLY...On arrival...  If you're travelling through time zones you will experience Jet Lag. When travelling across time zones the body’s natural pattern is disturbed, basically you experience an internal de-synchronisation with sleep, activity, hormones, eating, body temperature etc. Jet lag is the term used to describe the period of time where the body adjusts and re-aligns to its ‘new schedule’.

Adjusting to your ‘new schedule’ ‘new time zone’ can vary among individuals and also the direction of travel but being prepared, before and after travel, can help alleviate many of the symptoms such as sleep disturbance, disorientation, mental fog, headaches, fatigue and digestive issues (especially in relation to bowel movements).

Also, even if not travelling across time zones, you can experience these symptoms due to Travel fatigue whereby you have spent time in a prolonged seated position, in a low-oxygen environment, with stodgy food and limited water. limited food and drink.

✅ Stay in the time zone of your destination… If you arrive at your destination at 7am, then act as though it is 7am. Get up, expose your eyes to bright light, get moving and push on through until it is bedtime. Avoid wearing sunglasses during the day. Avoid any activities where your ‘mind’ is needed, because it will not be up to scratch!

✅ Stay in the light… IF you arrive at your destination in the day get out in the light as soon as possible. While you may be tired and wanting to curl up on the sofa or in bed, that will make things much worse and just prolong a poor wake-sleep cycle.  Light environments and sunshine are the strongest stimulus for realigning your sleep–wake schedule as it naturally increases serotonin levels the feel-good hormone that increases positivity and gives you more energy.

✅ Stay in the dark… What that means is that IF it is night-time in your new destination, stay in the dark and don’t wake yourself up with the light from brightly lit rooms, TV or electronic devices. Wear an eye-mask, so you can block out the light - the eye-lid is translucent and will allow in light. Melatonin, often referred to as the ‘hormone of darkness’ is produced by the pineal gland (in the brain) when exposed to dim light and darkness, thus increasing at night and helping you sleep. 400 times more Melatonin is produced in the gut and it plays an important role in regulating your body clock (circadian rhythm – sleeping pattern). And the less and less light sent from the eye to the brain tells it to produce MORE melatonin putting you into a sleep-ready state.

✅ Nibble on Melatonin… Some micronutrients such as magnesium, calcium, tryptophan and B6 help the body produce melatonin while other foods have naturally occurring melatonin. Nibbling on these before bed can help tip the scales towards a good night’s sleep especially after travelling… Banana, Grapes, Cherries, Olives, Walnuts, Sunflower seeds, Pistachio nuts.

✅ Realign your energy fields and light… I heard this one years ago from a friend. Honestly, I thought it was a bit too out there (as in weird) but SERIOUSLY I tried it and it worked. And not only that, everyone that I told who tried it said it worked. Anyway apart from looking a bit weird you have nothing to lose!! On arrival at your destination, whether day or night, take off your shoes and stand barefoot on the ground outside, preferably on sand or grass (not brick or concrete). Close your eyes and face the sun or moon for 5-mins. Yes it will seem like an eternity but well worth it. Now when you wake up the next morning, or going to bed that night, repeat this process. Repeat daily for 3-days. Apparently, it has everything to do with resetting your internal navigation, Melatonin/Serotonin levels, as well as re-synchronising to the earths energy fields.

✅ Napping… should be avoided at all costs as it can throw out your sleep-wake cycle. If you are really ‘buggered’ then put your alarm on for 10-mins and have a quick nap.

✅ On arrival at your destination…  whether day or night, have a shower and change your clothes to suit whether it is day or night at your destination.

✅ Activity is your saviour… While the plane-trip can make you feel exhausted the best thing to do is to get active as soon as possible.

✅ Ease into eating.... As flying affects digestion start your first day with small and light meals and snacks.

Other helpful TRAVELLING items...

Take the THE ONE CLEANER TRAVELLER to spray on plane toilet seats, on hands, on surfaces touched when travelling. Scientifically tested to kill 99.9% of germs with essential oils that have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

Voi Organic Healing Crème keeps infections at bay, no matter what you're faced with… a scratch, a graze, an insect bite, parasites, bruises …this blend has superior anti-inflammatory, antipruritic (anti-itch), analgesic (pain relieving), astringent, antiviral, antimicrobial, antibacterial and antiseptic properties. It helps to soothe and calm irritated and itchy skin and assists in wound healing.

Voi Organic Insect Repellent 🦟🕷🐜 is excellent to have on hand if heading to tropical countries where the chance of coming into contact with all sorts of bugs, especially mosquitoes that carry disease, is more common.

Haemorrhoids are essentially swollen veins around the rectum or anus (internal or external) that become dilated through pressure (alternating bowel movements, obesity, childbirth, straining and sitting on the toilet for too long) and can either bleed, become itchy, protrude or cause pain.

In treating Haemorrhoids

1. It is important to relieve the pain/aggravation with topical applications.

2. Resolve the underlying cause through diet and lifestyle changes.

Topical applications that can help relieve pain and aggravation are…

• Fill a shallow basin (or sit in the bath) with warm water for about 15-20 minutes. This is particularly helpful if doing straight after a bowel movement. Do as often as required.

• Fresh Aloe Vera applied topically can help soothe inflammation. Do not use a store-bought cream as it usually contains alcohol as a preservative. Get a fresh plant, cut open, and apply the gel to the affected area.

If you are straining to pass a bowel movement then increasing your fibre is essential - different types insoluble and soluble - which you are doing on your program. These tips can also assist in softening stools…

• Every morning, on waking, have your LEMON-GINGER CUBES then FOLLOW with another LARGE glass of warm water with 1 teaspoon of Psyllium husk (not powder) mixed into it. After this it is ESSENTIAL that you drink a warm glass of water or herbal tea EVERY 30-minutes for at least 5-hrs.

• It is essential to be well hydrated. By softening stools, haemorrhoids will heal, and won’t be as aggravating/painful.

*NOTE: Any blood in stool should be investigated by a doctor to rule-out more-serious conditions or diseases.

If you get a POSITIVE reading for COVID-19 using a Rapid Antigen Test or a PCR then follow the guidelines in your state/province or country in regard to quarantining, isolation or testing requirements.

The symptoms that you experience may be mild or severe. Generally the first few days are the worst. Seek immediate medical attention if you have serious symptoms or your symptoms are not improving after 3-days. Follow the same guidelines for treating a cold/flu in the section above.

NOTE: Influenza (flu) and COVID-19 are both contagious respiratory illnesses, but they are caused by different viruses. COVID-19 is caused by infection the coronavirus first identified in 2019. Flu is caused by infection with a flu virus. Compared to flu, COVID-19 can cause more serious illnesses in some people. COVID-19 can also take longer before people show symptoms, and people can remain contagious for longer periods of time. You cannot tell the difference between flu and COVID-19 just by looking at the symptoms alone because both COVID-19 and flu can have varying degrees of symptoms, ranging from no symptoms (asymptomatic) to severe symptoms. That’s why testing is imperative.

Allergic diseases, such as hay fever, have dramatically increased in prevalence over the last few decades. Recent research points to a central role of the microbiome, which is highly influenced by multiple environmental and dietary factors.

It is well established that the microbiome can modulate the immune response, from cellular development to organ and tissue formation exerting its effects through multiple interactions with both the innate and acquired branches of the immune system. Associations have been found between the composition of the lung and gut microbiome and the risk of respiratory allergic disease development such as hay fever.

Dysbiosis – A microbial imbalance or impaired microbiota - directly impairs and alters the immune system response resulting in allergic diseases such as hay fever. This can drive seasonal or perennial

With approximately 80% of the Immune system located in the Gastrointestinal tract — and the Gut Microbiome being its teacher — poor gut health equals the Immune system being unmonitored and suffering with Hay fever.

To improve immune function, you need to improve your Gut Microbiome first. This does not happen suddenly happen in one or two months (after 10, 20 or more years of ill-health). While in 3-4 months you WILL see an improvement it will take 6-mths to start to see improvement.

The microbiome has been implicated in being a ‘therapeutical target’ for treating inflammatory diseases, such as hay fever. In fact… “… interventions with probiotics, prebiotics, and/or synbiotics seem promising for the development of a preventive therapy by restoring altered microbiome functionality”… This is what you are doing with the program you are on.

Take inventory of not just your diet but the major disturber of your Microbiome - STRESS.

Avoid taking supplements or anti-inflammatories. While they may offer temporary relief, they are just act as Band-Aid, masking symptoms. Instead implement natural treatments that help to reduce the allergic and inflammatory response. Click here to access natural and effective Hay Fever Treatment Options

In extreme cases some women (3-8%) experience Premenstrual dysphoric disorder (PMDD), a severe and disabling condition that causes extreme mood shifts and sadness, irritability and anger, in addition to PMS symptoms such those listed above.

Many women think it is just 'bad luck' that they suffer from these symptoms - but this couldn't be further from the truth.

There is substantial evidence that these symptoms can be alleviated by addressing nutrition, and lifestyle factors such as movement, stress relief, sleep hygiene and environmental factors such as cleaning items, personal care products and medications AND...  the health of your Gut Microbiome plays a huge role.

DYSBIOSIS (imbalance) in gut flora can lead to re-absorption of estrogen from the gastrointestinal tract back into the blood stream and play havoc with hormonal balance.

Here are some strategies to implement to improve your reproductive health and manage and alleviate symptoms...

First and foremost… Have a plan and be prepared... as it can take up to 6-mths to modulate hormones. If PAIN such as spasmodic dysmenorrhoea (pain &cramping) is an issue, then you will NEED to have the following steps in place to manage naturally…

• Raspberry Tea is a very effective uterine relaxant which helps to relieve premenstrual symptoms such as cramping and pain. Raspberry Tea’s phytonutrients help to improve the tone of uterine muscles which in turn helps reduce spasms associated with menstruation. As a bonus… it is high in non-haem iron. See suggested 'tea-cycling' routine in next two points.

• Rotate drinking organic Ginger THEN organic Chamomile THEN organic Fennel THEN Chai tea into the cycle at least 5-days prior to your period and during your period too. These teas are full of anti-inflammatory substances that inhibit Prostaglandins. Prostaglandins are made by cells in the endometrium of the uterus and are released during your period causing muscle contractions of the uterus, pain, and cramps.

• Headaches can happen 2-3 days prior to your period, due to the natural drop in oestrogen levels. To alleviate, or mitigate their occurrence, 5-days prior to your period increase your consumption of edamame, tofu, tempeh, flaxseeds, raw chocolate, sesame seeds, berries, and chickpeas. In addition, Vitamin D is essential for oestrogen biosynthesis so adequate levels must be maintained.

• Have 2 heat packs, or hot-water bottles, handy so you can apply them to your stomach and lower back in the first couple of days.

• Go for warming foods, soups and stews, and add heaps of fresh Turmeric, Ginger and Dill.  They have beneficial compounds that combat inflammation and help relieve pain.

• If weather permits, expose your belly to the sun for 10-15mins a day. Vitamin D reduces the production of Prostaglandins.

• Try some YouTube videos on gentle Yin Yoga as they can be really helpful during the first few days of your period.

• Massage your abdomen, in a circular motion, for 5-10mins using a mix of organic extra virgin olive oil and chamomile/lavender essential oil to encourage blood flow and relieve tension and pain.

• Have an orgasm - either yourself or with a partner ;-) The endorphins can decrease the perception of pain through releasing endorphins and oxytocin. It also creates an amazing sense of calm and relaxation that eases the tension associated with pain.

• If period pain persists, please reach out as we can discuss the use of Clinically proven therapeutic probiotics.

✅ Stick to the principles of the program you are on - whole foods, plant-based, zero or minimal processing.  The reasons are that the function of the reproductive organs is "highly regulated by the estrogen metabolizing functions of bacterial species contained within the GI tract.” These bacterial species process estrogens and release them back into circulation or excrete them through the kidneys or bowel. When estrabolome is altered (through stress, diet, environmental products) estrogen is either increased or decreased in circulation which can affect reproductive functions… “such as ovarian and endometrial cyclicity, pregnancy, infertility, infection and malignancy.”

✅ Stress plays a role in the density, diversity and activity of gut bacteria and can result its effects can result in disturbances in the microbiome and recycling of estrogens and thus estrogenic potency. Stress also causes causes local and distant increases in inflammatory markers.

✅ Eat small meals, frequently to keep blood sugar levels stable.

✅ Practice Digestive Dominoes - to get the most out of your food and eliminate any possible factors such as bloating.

✅ Don't eat close to bedtime (leave at least 2-3hrs) between dinner and bedtime.

✅ Increase food sources of Magnesium - search in the FOOD Gut Health Library for a list of magnesium rich foods.

✅ Increase food sources of Calcium - search in the FOOD Gut Health Library for a list of calcium rich foods.

✅ Chasteberry tea MAY be effective BUT it can also enhance progesterone production and aggravate spasmodic dysmenorrhoea (pain &cramping) so it is not the magic fix that many will have you believe. If trying, then ALWAYS use an organic tea (not supplement) as it is a better way to establish any issues. There is evidence that it has beneficial action in PMS. People with tumours sensitive to oestrogen or progesterone should avoid using this herb until safety can be established. 

✅ Move often - sitting for long periods can exacerbate symptoms.

✅ Movement daily - especially Yin Yoga.

✅ Manage stress as it can alter the menstrual cycle and aggravates PMS symptoms. It is thought that the alterations are through the Hypothalamic-Pituitary-Adrenal (HPA) axis axis and the effects of stress on Gut Permeability and subsequent Dysbiosis.

✅ Choose uplifting activities that make you laugh ‘naturally’ e.g. watch a comedy on TV rather than a sad movie. Hang out with up-lifting friends or family.  Changes in estrogen and progesterone levels influence serotonin levels and Low levels of serotonin has been linked to low mood (sadness, crying spells), irritability and poor sleep.  Also increase food sources of Calcium as blood concentrations of Calcium are lower than normal in women with PMS. A relationship between intracellular calcium concentration and mood disorders in PMS has been demonstrated during the last 50 years.[184]

✅ Maintain a healthy weight - studies show that being 'underweight' can cause hyperactivity in the hypothalamic-pituitary-adrenal (HPA) axis and affect the Luteal phase.
✅ Try Seed Cycling. Read more HERE
✅ Complimentary therapies such as Acupuncture or Dry needling can really help.

🚫 Avoid Caffeinated beverages – coffee, green tea and black tea – these ALL increase PMS !!
🚫 Avoid Alcohol.
🚫 Avoid Smoking/Vaping.
🚫 Avoid Saturated fats, Processed foods, Fizzy drinks
🚫 Avoid Exogenous estrogens, such as pesticides, chemical laden personal care and make-up products, plastic containers (never heat in plastic), cleaning chemicals.
🚫 Avoid strenuous physical activity.

There are many factors involved in cyclic changes in the menstrual cycle e.g. short or longer cycle, break-through bleeding (spotting), change in colour, change in flow (heavier or lighter), even missed periods (other than pregnancy).

These factors include stress (this is a huge factor), alcohol, smoking, endocrine disruption, personal care chemical load, chemical laden home-cleaning products, dramatic weight loss*, being underweight, endocrine disorders, age, over-exercise, peri-menopause, thyroid issues, infections or reproductive organ disease AND you guessed it... the Gut Microbiome.

*If weight loss is one of your goals and you think under-eating is the way to lose more weight, you are seriously mistaken!! By eating MORE super nutritious nutrient rich food you WILL lose weight safely. If you under-eat e.g. extreme dieting, it will affect your reproductive function, your cycle and your ongoing health.

The Gut Microbiome has an important function in regulating reproductive organs. While the microbial community of reproductive tissues are different from those in the gastrointestinal (GI) tract…” it is important to mention that the function of reproductive organs is highly regulated by the estrogen metabolizing functions of bacterial species contained within the GI”. 

The bacterial species in the GI tract have  ‘enzymatic activity’, that is, they help to process estrogen so it can be released back into circulation or excreted. These bacterial species are known as ‘estrabolome’.

When estrabolome is altered (through stress, diet etc) estrogen is either increased or decreased in circulation which can affect reproductive functions… “such as ovarian and endometrial cyclicity, pregnancy, infertility, infection and malignancy. Thus further confirming the importance of maintaining an overall “healthy” microbiome to achieve overall health.”

As your Microbiome is finding its balance - function and diversity - it is not unusual to have shorter or longer cycles, break-through bleeding (spotting), change in colour, change in flow (heavier or lighter), even missed periods cycles.

However, if you are concerned, or you are experiencing any other symptoms or pain, you should seek advice from a health care professional specializing in this area.

Menopause is the cessation of menstruation (menstrual period stops completely), which typically happens between the ages of 45 and 55. While some women may experience a sudden stop in their period, most women experience a gradual transition, several years before menopause, this is known as Peri-menopause.

During peri-menopause hormones start to fluctuate, and women begin to experience symptoms e.g. a change in flow (heavier or lighter), irregular cycles (shorter or longer) and other menopausal symptoms see below.

Menopause can also occur spontaneously due to:

• Surgery i.e. Hysterectomy.

• Radiation during ovarian or cervical cancers.

• Emotional shock.

• Physical trauma.

What Triggers Menopause? To understand Menopause, you need to understand the role of the ovaries. The ovaries produce a predetermined number of eggs (oocytes) and produce hormones, estrogen and progesterone, that govern ovulation and menstruation.  The Endocrine system also plays a role in the Reproductive system, and ovarian function, with the production of Follicle Stimulating Hormone (FSH) and Luteinising Hormone. As hormone levels start to diminish, and others rise, the ovary’s function is reduced and there is a decline in estrogen and progesterone production. As a result, the ovaries stop releasing eggs, menstruation stops, and a woman’s reproductive years cease.

This is the post-menopause years. There is an increased risk of conditions such as Obesity, Insulin resistance, Type II Diabetes, Abdominal fat, Metabolic Syndrome, Osteoporosis and Cardiovascular disease if the Gut Microbiome is not taken care of. The reasons being...

• The microbiome is central to estrogen metabolism and plays an important role to decrease the metabolic risk faced by menopausal women.

• The gut microbiota regulates estrogens through secretion of β-glucuronidase, an enzyme that deconjugates estrogens into their active forms. When this process is impaired through dysbiosis of gut microbiota, characterized by lower microbial diversity, the decrease in deconjugation results in a reduction of circulating estrogens.

• When the interaction between the gut microbiota and estrogen is altered due to a lack of estrogen, this relationship is restructured according to the new circumstances e.g. the body adjusts to the new norm.

• Obesity affects 65% of peri-menopausal and postmenopausal women and is associated with the onset of metabolic dysfunction and an increase in total fat mass and accumulation of abdominal fat which is THE CRITICAL factor in the development of insulin resistance, Type II diabetes and cardiovascular disease.

  • In addition, adipose tissue is NOT an inert fat, it is alive and synthesizes (makes) and stores hormones, one of them being estrogen. In fact adipose tissue is known as an "extremely active endocrine tissue". The more adipose tissue you have, the more estrogen made and stored. When adipose tissue dissipates (e.g. you lose weight)... hormones are released from adipose tissue break down. One of these, estrogen can result in a malfunction in thermoregulation (hot flushes). In addition to this fat-soluble vitamins and Persistent Organic Pollutants (see POPs) are released and enter the bloodstream which can result in issues with Liver detoxification.

• The gut microbiota influences bone homeostasis.

• The gut microbiota can metabolize estrogen-like compounds found in soy foods and promote the growth of some specific beneficial bacteria and suppress pathogenic bacteria that are involved in inflammatory diseases.

• A healthy flourishing microbiota plays a large role in women’s health at the menopausal phase and microbiota modulation is key to preventing dysfunction.

• Studies support the hypothesis that estrogen supplementation affects the gut microbiome composition and estrogen metabolism. Activities of several bacteria taxa are altered by estrogen therapy including reduced levels of families of beneficial bacteria believed to have anti-inflammatory properties in humans.

• The use of hormone replacement is not indicated for all menopausal women and considering that probiotics and prebiotics can affect the dysfunction of bone, adipose tissue, oral and other tissues, such treatments can constitute an important therapeutic strategy.

SYMPTOMS - PHYSICAL AND PSYCHOLOGICAL…

Symptoms are caused by changing levels of hormone production in the body, principally the reduction of estrogen produced in the ovaries.

Symptoms can occur intermittently or frequently, from a few months to several years. Approximately 60% of women experience mild symptoms for a period of 4-8 years. 20% experience no symptoms while the remaining 20% experience severe symptoms.

The health of your Gut Microbiome and physical health play a HUGE role in the frequency, duration and severity of symptoms… therefore, you need to have a holistic view of your health and address nutrition, movement, caffeine intake, smoking, alcohol consumption, sleep hygiene and stress relief and management.

Symptoms may include…

• Hot flushes* – often accompanied by sweating, reddening of the skin or occasional cold shivers

• Aches and pains in joints and muscles

• Vaginal dryness, uncomfortable intercourse

• Loss of libido

• Skin texture changes i.e. dry skin

• Crawling feelings under the skin

• Sensitivity to touch

• Sore breasts

• Sleep disturbances, insomnia**

• Mood swings, irritability and anxiety**

• Forgetfulness, Poor Concentration

• Depression**

• Fatigue

• Weight gain – especially around the waist

• Urinary frequency

• Unwanted hair growth and/or thinning of hair

* The origin of hot flushes is not completely understood. It appears that reduced Estrogen levels affect the part of the brain that regulates the body’s temperature thermostat. Research shows that Stress, Anxiety, Processed Foods, Fatty Foods, Spicy Foods, Alcohol and excess weight (and even being under-weight) can influence the frequency and intensity of hot flushes and night sweats.

 **Low levels of Estrogen are associated with lower levels of Serotonin. Over 90% of Serotonin is in the Gastrointestinal Tract. 

**Low levels of Estrogen are directly associated with hot flushes. 

Managing the Change… 

First... view these changing reproductive years – and the final cessation of periods – positively. One chapter closes as a new chapter begins. Think of ALL the positives… No more periods, No more PMS, Sex without the fear of getting pregnant, Money saved on buying sanitary products YAY!!  Now you have $$ to spend on YOU 😊

Second... understand that health is not transient, it is ongoing, and even more care is required as you age. Think of your car. Brand new, it took very little maintenance. As it gets older, more maintenance is required for it to stay in tip-top condition and reduce the effects of wear and tear. Your body is the same.

Your Gut Microbiome Underpins Your Health…

As you’re learning, a healthy Gut Microbiome = Optimal Health. It is involved in so many of the body’s functions and hormone modulation is one of them.

A healthy Gut Microbiome regulates free Estrogen levels by secreting an enzyme ‘β-glucoronidas’ that breaks down estrogen, so it can be used in the body and reduce/eliminate peri-menopausal and menopausal symptoms. In addition, looking after your Gut Microbiome will assist in returning you to a healthy weight - weight management is KEY to reducing and/or eliminating many of the symptoms related to Menopause.

During your program you are supporting your body with plant-based foods that will do wonders for your Gut Microbiome however, if you do NOT address Stress relief, management and prevention... it will be like 10 steps forward and 9 steps (even 11-steps) back!!

Here are some ‘extra’ nutritional and lifestyle tweaks that may assist in further reducing symptoms.

Nutritional Tweaks

✅ Add foods containing ISOFLAVONES daily to your meals. Isoflavones are produced only by plants in the Leguminosae family i.e. legumes and beans. Isoflavones may act like estrogen in the body and may exert protective effects in menopausal women. Research [24] shows that including Isoflavone foods may…

• Reduce the chance of cardiovascular disease (CVD)

• Have protective mechanisms against Osteoporosis and Muscular fatigue.

• May play a role in the prevention of breast, endometrium and liver cancers.

• Reduce the frequency of hot flashes.

• Reduce central (abdominal) fat.

• Reduce circulating inflammatory markers.

Foods that have high amounts of isoflavones are listed here HOWEVER only eat if relevant to your phase

• Soy beans, organic*

• Raw unsalted peanuts, organic

• Chick peas, organic

• Lentils, organic

• Alfalfa sprouts

• Broad (fava) beans, organic

• Edamame

• Miso paste, organic

• Tempeh, organic

You can add these to your meals, include in soups, stews, salads or smoothies

*Soybeans MUST be Non-GMO and Organic.  Soy milk is NOT suitable in any shape or form as it is a concoction of water, vegetable oils, sugars, maltodextrins (processed from corn, rice, potato starch, or wheat), acidity regulators etc and only contains about 5% of Soy beans. Don’t drink it ever again!!

✅ Phyto-oestrogen rich foods. As they are structurally similar to oestradiol. The main class of Phyto-oestrogens are lignans. When lignans are consumed beneficial gut bacteria convert them to compounds that have weak estrogenic activity. Including these foods on a daily basis have been associated with reduced menopausal symptoms as well as a lower risk for breast cancer and cardiovascular disease.

• Flaxseeds are the richest dietary source of lignan precursors. Blitz in blender, ½ cup Flaxseeds, 2 tbsp Brazil nuts and 2tbsp. Sunflower seeds into a fine mix. Keep in fridge in a sealed jar. Top breakfasts with a 1-2 tbsp a day. Add to smoothies, smoothie bowls etc.

• Sesame seeds are a great source too. Sprinkle over salads daily.

• Raw unsalted nuts – make sure you have a handful a day. Mix them up and eat different types.

• Raw seeds - hemp, sesame, sunflower, pumpkin, chia etc. Sprinkle on meals.

• Cruciferous vegetables such as broccoli, brussels sprouts, cauliflower etc. are excellent and produce Indole-3 carbinols when broken down making them a great anti-inflammatory and antioxidant. Indole-3 carbinols also arres the proliferation of estrogen-dependent human
  breast cancer cells.

• When eating your two serves of fruit include strawberries, nectarines, pink grapefruit and cherries.

✅ Sage tea – drink often. Preliminary evidence shows it may help to decrease Hot flushes. Purchase an ORGANIC SAGE loose leaf tea as you don’t want the extra burden of herbicide/pesticide residue. You can also use fresh leaves. Directions: DRY: Add 1 heaped teaspoon to a small teapot. Steep for 10-mins then when warm, sip throughout the day. You can also have this cooled. FRESH LEAVES: Follow the directions above but add 3-4 fresh leaves.

✅ Wild Yams, Sweet Potato and Taro (Sato-imo) – although from different families – have similar properties. Wild Yam is a stand out as it is rich in ‘diosgenin’ a phyto-estrogen that modulates estrogen (oestradiol). It is found at Asian grocery stores.

🚫 Avoid hot and spicy foods as it can raise your core temperature which is not ideal when you have Hot flushes
🚫 Avoid caffeinated beverages – coffee, green tea, black tea, instead drink herbal teas and lots of water.
🚫 Avoid alcohol as it is vasodilatory and can trigger Hot flushes
🚫 Avoid Saturated fats, Processed foods, Fizzy drinks.

Lifestyle Tweaks…

✅ Use natural, organic and chemical free Voi Sensual Blend which acts as a vaginal oil as well as a lubricant. It provides long-lasting hydration and is ideal for soothing dry and sensitive vaginal tissues. It relieves vaginal dryness, discomfort during sex and its exotic essential oils are ignite passion and intimacy.
✅ If OVERWEIGHT reducing weight to healthy range is KEY to reducing and eliminating many menopausal symptoms. Studies show that if you hit menopause, with some or all of Metabolic Syndrome (obesity, high blood pressure, high blood triglycerides, low levels of HDL cholesterol and insulin resistance) then the prevalence of hot flashes are increased.

Obesity; especially increased central (waist) visceral fat can increase the predominance of hot flushes. Visceral fat is the deep abdominal fat that surrounds your organs and even thin people can have it.  This visceral fat releases ‘Visfatin’ an inflammatory compound which plays a role in vasomotor symptoms (Vasomotor symptoms are usually described as night sweats, hot flashes, and flushes). [25] [26]

In addition, this adipose (fat) tissue acts as an ‘insulator’ and may interfere with normal thermoregulatory* mechanisms of dissipating heat. [27] (*Thermoregulation - a process that allows your body to maintain its core temperature)

✅ If UNDERWEIGHT increasing weight to healthy range is KEY to reducing and eliminating many menopausal symptoms. The Journal of Clinical Endocrinology & Metabolism reported that individuals that are underweight are lacking the 'extragonadal' (outside of the ovaries) estrogen source e.g. androgens can be converted into estrogens from body fat. The study showed that "higher adiposity, BMI and waist circumference were associated with fewer physiologically-assessed hot flushes among older postmenopausal women with hot flushes" [84]

✅ Low intensity movement is essential. Follow your Movement Prescription for the Phase you are in. But with the 'walking' part... head to the swimming pool and walk in the water. It will keep you cool, especially in summer, and when carrying extra weight, puts less pressure on your joints.

Be sure use your RESISTANT BANDS as performing gentle movements with these can assist in…

• Minimizing bone loss and improves bone mineralization

• Decreases lipid levels

• Improves cardiovascular function and circulation

• Improves oxygen and nutrient utilization

• Improves stress handling ability

• Reduced risk of depression and anxiety often associated with the change

• Provides relief from hot flushes

Studies that confirm that… “Sedentary women had more severe menopausal symptoms, more depressive symptoms, anxiety and insomnia compared with non-sedentary women.”

You ALSO need to undertake regular physical activity and eat well to reduce your waist circumference to a healthy range. Your health is at risk if your waist size more than 80cm (31.5”). Also, higher waist circumference may potentially exacerbate sleep disturbance.

✅ Sleep with ice packs behind your neck. These can help to bring down core body temperature.
✅ Ensure you have organic bamboo or cotton sheets and a light quilt. Sleep in organic bamboo or cotton pyjamas or underwear.
✅ Dress in layers. A tank top, with a blouse, then a cardigan. This way you can take off layers as required.
✅ Spend 10-15 mins in the sun before 10am and after 3pm (without sunscreen) to increase Vitamin D levels. Work on exposing bottom, stomach, inside of arms etc. – areas that usually don’t get sun. There is some data to suggest a link between vitamin D and menopause-related symptoms. Vitamin D may protect against menopausal decline in serotonin, a neurotransmitter with known effects on thermoregulation, a factor in hot flashes [30]
✅ Avoid exogenous estrogens, such as pesticides, chemical laden personal care and make-up products, plastic containers (never heat in plastic), cleaning chemicals.
✅ Engage in activities such as meditation, yoga and FUN to help modulate moods, reduce stress and improve sleep. Many studies show stress and anxiety can influence the frequency and intensity of hot flushes. Stop smashing it at the gym!! This is counter-productive to your health.
✅ Complimentary therapies such as Acupuncture and Dry needling can really help.

Just in Closing…  ‘Menopause’ is often thought of as a medical condition, something that can be treated with a pill, powder, troche or hormone replacement therapy (HRT).  But these treatments just stop the ‘symptoms’ – all the underlying issues STILL exist. It’s like taking a pain-killer for a headache. The headache is actually still there, the pain pathways have just been severed and the underlying reasons why the headache happened, or may reoccur, still exist.

The key to managing menopause naturally is to overhaul your diet and lifestyle. 'Quick fixes' and ‘treatments’ can damage your health. In fact, that depending on the type of HRT, there is an increased risk of breast cancer. The percentage risk increases the longer it is taken.

First, it’s important to know diagnose that it is absolutely vaginal thrush (CV) as it could be Bacterial Vaginosis (BV). Both of these have a completely different treatment, so it is essential you get a proper diagnosis by a doctor with a pelvic examination and a microscopic examination of vaginal secretions and a yeast detection/bacterial test (swab). Then based on the results an effective treatment strategy can be implemented to eliminate its re-occurrence.

Let’s look at Thrush, BV and also other possible diagnoses.

THRUSH...Thrush, known as Candidal Vulvovaginitis, is an overgrowth of yeast (Candida) in the vagina. Candida is a naturally occurring yeast, and is a commensal, meaning it gains benefits from living in the body but does not harm other species or the host (you). You NEED it, but you don't want it to overgrow.

Candida is kept in check by Beneficial Bacteria species; thus a healthy diverse Gut Microbiome is key in eliminating thrush and its re-occurrence. An estimated 75% of women will experience vaginal thrush with approx. 40% of women having two or more episodes. Candida while a necessary yeast, unfortunately, is ‘opportunistic’ and will 'overgrow' due to normal Lactobacilli of the vagina being replaced by mostly anaerobic bacteria. Often under these conditions...

• Dysbiosis “any change to the composition of resident commensal beneficial bacteria species relative to the community found in healthy individuals"

• Cyclic changes with menstrual cycle (High levels of estrogen cause Candida to overgrow - and can result in cyclic vulvo vaginitis). This is more prevalent in individuals with Dysbiosis as the bacterial species in the GI tract have ‘enzymatic activity’, that is, they help to process estrogen so it can be excreted. These bacterial species are known as ‘estrabolome’.

• Compromised Immune system

• Compromised intestinal mucosal barrier

• Stress

• Diet

• Medications (starting/changing dosage/stopping)*

• Antibiotic use

• Pregnancy (hormonal influences)

• Diabetes mellitus

*A common side effect of reducing dosage/stopping anti-depressants is 'thrush' through these mechanisms. Antidepressants have proven antifungal activity against several Candida spp. This is done through the drugs ability to impair both biofilm metabolic viability and biofilm biomass of the Candida. What this indicates, is an external mechanism, that is keeping a particular species in check but when this 'external mechanism' is stopped or changed the TRUE Biome pattern is exposed.

Common side-effects of thrush are...

• Itching – mild to severe

• Burning with urination

• Vaginal soreness

• Discharge, white mucous (with no smell)

• Discharge, with odour (usually associated with Bacterial vaginosis)

• Redness around vulva/vagina

• Painful sex

• Worsening around menstrual period

IRRITANT OR ALLERGIC CONTACT DERMATITIS...Can cause irritation in the vaginal area and often women rush to get anti-fungal creams or worse, antibiotics, without first eliminating these…

• Soaps/body washes, topical products

• Laundry detergents

• Use of tampons/pads

• Contraceptive devices,

• Douching

• Fastidious cleansing

• Clothing

• Sperm

• Latex condoms or diaphragms

BACTERIAL VAGINOSIS (BV)...Results from a disruption and imbalance in the naturally occurring bacterial flora in the vagina. It can mimic the exact same symptoms of Candida; thus a swab is necessary for a correct diagnosis.

While the treatment involves antibiotics; the recurrence rate remains high and can result in recurring infections due to further imbalance in the normal Lactobacilli flora of the Vagina.

If you are required to take antibiotics it is essential to that you take high strength antibiotics concurrently. Read more here in this GHL section… Do I need antibiotics?

SHORT TERM TREATMENT

On the basis of diagnosis, and episodes per year, treatments for CV are...

• Uncomplicated (fewer than 4 episodes per year) - Short course of antifungals, cream or suppository. Generally single dose of 1–3 days.

• Complicated (more than 4 episodes per year) - Intensive, longer course of antifungals.

The increasing incidence of drug-resistant pathogens and the toxicity of existing anti-fungal compounds have drawn attention towards the anti-microbial and anti-fungal activity of plants. Plants are a good option for obtaining a wide variety of 'natural' drugs and are an excellent source of anti-fungal properties.

SHORT TERM - Protective and beneficial factors, for a mild case as an initial first aid until a diagnosis can be made include…

FOOD... What to DO…

✅ Consume Coconut Kefir, 3 x day, 2 tbsp each time.
✅ Add fermented foods to meals.
✅ Herbs such as Coriander, Basil, Oregano, Marjoram, Sage and Thyme are rich in Linalool which has excellent anti-fungal effects while also providing the body with other nutritional. Add to meals.
✅ Include Lemon e.g. Lemon-Ginger cubes.
✅ Add Cinnamon to smoothies, breakfast dishes etc.
✅ Add Garlic to meals.

FOOD... What to AVOID…
❌ Sugars (no dried fruits, no simple sugars of ANY kind)
❌ Simple carbohydrates (bread, flour, cookies, baked sweet goods etc)
❌ Alcohol
❌ Internal ingestion of ANY essential oils: These are dangerous (whether in a capsule or not) and may cause secondary complications, not to mention their negative effect on your Biome.

LIFESTYLE ... What to DO…

✅ Wear loose underpants with a cotton gusset
✅ Wash underwear separately, in hot water and non-allergenic mild laundry wash, adding Eucalyptus oil to the wash. Use a dryer to dry. The heat will kill off any lurking bacteria.
✅ Add 2tsp of Apple Cider Vinegar (with the mother) to 10 litres of warm water in bowl (that is big enough to sit in). Soak in it for 10-20 minutes. It can help to eradicate yeast overgrowth.
✅ Apply a small smear of Coconut oil to the affected area after a shower. Use a pure organic type.
✅ Choose an organic tampon, preliminary research suggests that chemicals in tampons can damage the sensitive cells inside the vagina, causing some microbes to get out of control

LIFESTYLE ... What to AVOID…

❌ Using ANY type of douching product. The douching changes the vaginal environment and anaerobic microbes take advantage and make the beneficial Lactobacilli species unstable. This will create a cycle whereby you become more prone to a reoccurrence.
❌ Avoid scented (chemical) soaps, body washes, topical creams
❌ External application of ANY essential oils: These are dangerous, will burn and cause secondary complications.

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