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Swanage Beach holiday cottages available for self catering holidays on Purbeck in Coastal Dorset sleeping 5 to 7 people in 3 bedrooms . The beach at Swanage is a long sandy beach which extends from the centre of Swanage all the way to the foot of the Ballard Down. There is a popular end of the beach with amusements and cafes and a quieter end where you can get some sandy beach all to yourself.
Throughout the summer there are numerous events and sources of entertainment for the family including a traditional Punch and Judy show and the Swanage Regatta and Carnival.
There is a deeply ingrained sailing culture and rowing culture in Swanage so you will often sea the Swanage Rowing Club practicing or racing in the bay. Regular sailing races are run by Swanage Sailing Club so their are often a colourful display of sails visible from the beach.
In the dusk and evenings the beach is still popular as a place to walk and admire the last of the sun shimmering on the sea. A promenade runs behind the beach from Swanage Pier in the South towards Ballard Down in the north and it is a pleasant walk for the evenings when you will be joined by a number of others, both local and visiting, who will be doing the same thing.
There is are two large car park in Swanage, one along Victoria Avenue and one near Swanage Pier.
Notices explain beach safety are found at Swanage Beach. It is important to read about the local conditions and how to stay safe. Public toilets are available at several locations along Swanage Beach.
Getting There: Swanage is on the East coast of Purbeck just south of Studland. The main road from Wareham to Swanage will take you right to the beach. Alternatively, if you are coming from Poole or Bournemouth there is a chain link ferry from Sandbanks to Studland. Go through the village of Studland and from there there are clear signposts to Swanage.
This delightful stone cottage with the green front door is beautifully situated overlooking the large scenic mill pond in the pretty, old part of Swanage. The pond is home to ducks and moorhens and is beside the charming church of St Mary's. This is a lovely peaceful setting with no passing traffic. The cottage is within a pleasant 5 minute stroll of the beautiful sandy beach of the small seaside resort. View My Home on The Pond Cottage Swanage Dorset
This lovely Elizabethan stone cottage enjoys an attractive position just on the edge of the charming purbeck village of Langton Matravers and within a few minutes drive of the seaside resort of Swanage with its wonderful sandy beach and traditional entertainments. Langton Matravers still retains its village shop/post office and public house with meals, local beers and ciders within 5 minutes walk. View Tudor Rose Cottage Langton Matravers Dorset
Central Villa is attractively situated in a small lane in the centre of the lovely seaside town of Swanage. The sea is less than a 2 minute walk away. Swanage is renowned for its sandy beach and beautiful bay set amidst wonderful Purbeck countryside. This is part of the Jurassic coast and is a fantastic walking area. The coastal path, which is only 2 minutes walk away, leads westwards to the pretty Dorset villages of Langton & Worth Matravers, Kimmeridge and Lulworth. View Central Villa Swanage Dorset
Sanjernin is a detached bungalow within a 20 minute walk of the lovely sandy beach at Swanage – a wonderful spot to swim or paddle with the sand gently sloping into the water. This small resort offers all the traditional entertainments of 'Punch & Judy', pedalos and candy floss. Fishing can be enjoyed from the attractive Victorian pier and there is also a centre for diving. View Sanjernin Cottage Swanage Dorset
This lovely grade II listed stone cottage stands close to the centre of Swanage and is less than a 5 minute walk from the beach. Here the golden sand gently slopes into the water making it ideal for paddling and swimming. The town centre is a 3 minute walk away and is particularly pleasant with its small shops, various restaurants, cafes and public houses. View Inglenook Cottage Swanage Dorset
Seascape stands within a stones throw of the sea and enjoys lovely open sea views from several rooms. These views are panoramic, extending across the whole bay, from Ballard Down on the East to the westward extremity of Peveril point. The sandy beach of Swanage bay is only a half minute walk away. Here visitors can enjoy swimming, paddling and boating. View Seascape Cottage Swanage Dorset
Delightfully situated old coastguard cottage on the waterfront at Swanage Bay. Open sea views from the two double bedrooms and sitting room. Visitors can also relax in the front garden with the sea a short stone's throw away. This lovely old stone cottage has two double bedrooms, 1 bunk bedroom and a family shower room with built in shower, basin and w.c; comfortable sitting room with sofa, arm chairs and wall mounted flat screen television; fitted kitchen with electric oven and hob, microwave, refrigerator, freezer. Visitors also have access to an outside shower room with w.c and basin which is great when you come in from the beach. The sandy beach of Swanage bay is withing a 5 minute walk. The cottage is situated on a lovely small peninsular on the west side of the bay. Wonderful wa... View Sea Shanty Cottage Swanage Dorset
Lovely fishermans cottage located in the old part of Swanage within a one minute walk of the sea. Swanage is a small resort with a sandy beach which is ideal for paddling, swimming and boating. The cottage has accommodation on 3 floors and there are views across the sea to the Isle of Wight from the top floor. The cottage has two double bedrooms and one twin bedroom plus a small courtyard garden and parking for one car. View Providence Cottage Swanage Dorset
More images of the Purbeck Dorset can be found at the Purbeck Image Gallery
Swanage has been a holiday destination since the early 19th Century and Swanage became known for a temperate climate and pleasant bay for swimming. Nowadays Swanage is the principle holiday destination this part of Dorset. The long sandy beach and picturesque seaside town atmosphere draw in summer visitors as well as those wishing to walk, cycle and enjoy the surrounding countryside all year around.
Swanage is ideally located with Studland to the North, the coastal path running off to the South West and the expanse of beautiful countryside extending back from behind the town to the West.
The town of Swanage has a number of notable attractions. Popular with those of all ages is the Swanage Steam Railway which takes passengers across Purbeck to the historic village of Corfe Castle.The town also has a number of small parks and gardens scattered along the sea front which afford a great view of the sea and are liberally scattered with stone benches. A number of historic buildings and sites are found in the older part of Swanage and notable amongst these include the Wellington Clock Tower and the Swanage Mill Pond surrounded with pretty stone cottages. For the more active there are a number of activities on the water including a diving school and sailing.
Swanage Beach - The beach at Swanage a long stretch of soft sand which runs from near the centre of town all the way to the white cliffs at the other end of the bay. In the summer there are organised events for families at the town end of the beach as well as boat trips and much more.
Durlston Country Park - The Durlston Country park is a wonderful area of protected nature south of Swanage. The park has wonderful sea views which can be enjoyed from a pleasant and well marked cliff top walk which is dotted with view points. There are a number of places where you can get a good view of the cliffs and the bird life living and nesting on them. Puffins are a favourite sight but there is also a good population of other seabirds. In the water it is possible to see dolphins and the occasional whale. To reach the park simply follow the coastal path from Swanage Pier (south end of town). The path crosses an open park before following a pavement before entering a wooded area which leads all the way to the park. Alternatively you can drive to Durlston.
Diving at Swanage - A number of companies offer diving from Swanage and this is a great opportunity to dive some exciting wrecks along the Purbeck coastline. Find out more about diving at Swanage at www.swanagediving.co.uk and www.diversdownswanage.co.uk
Walk the Coastal Path - Swanage lies on the Dorset Coastal path which follows the Jurassic Coast all the way to Weymouth and beyond. From Swanage one can walk as far a Worth Matravers with relative ease and this walk takes in Durlston Country Park, Dancing Ledge and Winspit. At Worth Matravers there is a lovely public house where you can enjoy a drink and food (as long as you want vegetable pie or pasties). From Worth Matravers there is a quicker route back along the well marked Priest's Way.
Ride on the Swanage Steam Railway - The famous Steam Railway was reopened in the 1980's due to the determination and hard work of volunteers (www.bbc.co.uk/news/uk-england-hampshire-16715251). Now there is a summer service between Swanage and Corfe Castle which allows you to visit this historic village on a nostalgic trip which cuts through the Purbeck countryside. For walkers it is lovely to walk to Corfe Castle along the Purbeck hills and take the train back to Swanage. Find out more about the Swanage Steam Railway at www.swanagerailway.co.uk
Play Golf at Purbeck Golf Club - Between Swanage and Studland there is a golf course with beautiful views over Studland and Poole Harbour. For more information visit Purbeck Golf Club
Swanage Steam Railway - A wonderful day out for the family with a step back in time to the age of steam. The Swanage Steam Railway offers a chance to learn about the trains and travel across Purbeck from Swanage to Corfe Castle by train. For more information visit www.swanagerailway.co.uk
Studland Sea School - Studland Sea School we offer a wide range of kayaking tours and hire, kayak fishing, coasteering and snorkeling catering for all levels of ability. For more information visit www.studlandseaschool.co.uk
Go Ape - It's for anyone who likes to live life adventurously - you don't have to be a seasoned explorer to enjoy a Go Ape experience! Go Ape offers up to three hours of tree top fun. It's a great way to get outdoors and have some fun. The Moors Valley GoApe Country Park is within a 40min drive of Purbeck and is a great day out for the whole family .For more information visit goape.co.uk
Bar One - Swanage is a Purbeck Bar in Dorset https://www.facebook.com/Bar-One-Swanage-185199158262379Website:Bar One - Swanage SwanageTelephone: Address: High Street, Swanage BH19 2LN, United Kingdom
Beavers is a Purbeck Restaurant in Dorset https://www.facebook.com/pages/Beavers/Website:Beavers SwanageTelephone: 01929 427292 Address: 14 Institute Road, Swanage, England, United Kingdom
Brook Tea Rooms Swanage Pier is a Purbeck Beach in Dorset https://www.facebook.com/pages/Brook-Tea-Rooms-Swanage-Pier/Website:Brook Tea Rooms Swanage Pier SwanageTelephone: 01929 422061 Address: Swanage BH19 1DA, United Kingdom
Bull & Boat is a Purbeck Beach in Dorset http://bullandboat.co.uk/Website:Bull & Boat SwanageTelephone: 01929 422222 Address: Ulwell Road, Swanage BH19 1LH, United Kingdom
Cauldron Bistro is a Purbeck Restaurant in Dorset https://www.facebook.com/pages/Cauldron-Bistro/159305110747694Website:Cauldron Bistro SwanageTelephone: 01929 422671 Address: 5 High Street, Swanage, England, United Kingdom
Chococo is a Purbeck Local Produce Shop in Dorset http://www.chococo.co.uk/Website:Chococo SwanageTelephone: 01929 421777 Address: 21c-23a Commercial Rd, Swanage BH19 1DF, United Kingdom
Durlston Country Park is a Purbeck Jurassic Coast Location in Dorset http://www.durlston.co.uk/Website:Durlston Country Park SwanageTelephone: 01929 424443 Address: Durlston Country Park, Swanage, United Kingdom
Earthlights Cafe is a Purbeck Cafe in Dorset http://www.earthlightscafe.co.uk/Website:Earthlights Cafe SwanageTelephone: 01929 422266 Address: 36 High St, Swanage, Dorset BH19 2NU, United Kingdom
Elizabeths tea and coffee shop is a Purbeck Cafe in Dorset http://www.elizabeths-swanage.co.uk/Website:Elizabeths tea and coffee shop SwanageTelephone: 07593 641226 Address: 45 Station Road, Swanage BH19 1AD, United Kingdom
Fortes Gelateria is a Purbeck Tea Shop in Dorset https://www.facebook.com/swanagefortes/info?tab=overviewWebsite:Fortes Gelateria SwanageTelephone: 01929 422741 Address: Mowlem Lane, Swanage BH19 1DD, United Kingdom
Funworld Cafe is a Purbeck Outdoor Activity Centre in Dorset http://www.ksfunworld-swanage.com/Website:Funworld Cafe SwanageTelephone: 01929 423 871 Address: 1-11 Shore Road, Swanage BH19 1LA, United Kingdom
Gee Whites is a Purbeck Cafe in Dorset http://www.geewhites.co.uk/Website:Gee Whites SwanageTelephone: 01929 425720 Address: 1 High St, Swanage BH19 2LN, United Kingdom
La Trattoria is a Purbeck Restaurant in Dorset http://www.latrattoria.co.ukWebsite:La Trattoria SwanageTelephone: 01929 423784 Address: 12 High St, Swanage, United Kingdom
Love Cake etc is a Purbeck Cafe in Dorset http://www.lovecakecatering.co.uk/Website:Love Cake etc SwanageTelephone: 01929 421472 Address: 42 High Street, Swanage, United Kingdom
Moonfleet Adventure Sailing is a Purbeck Outdoor Activity Centre in Dorset http://www.moonfleetsailing.com/Website:Moonfleet Adventure Sailing SwanageTelephone: 01929 289019 Address: Swanage Pier, Swanage, United Kingdom
Putlake Adventure Farm is a Purbeck Attraction in Dorset http://www.putlakeadventurefarm.co.uk/Website:Putlake Adventure Farm SwanageTelephone: 01929 422917 Address: Langton Matravers BH19 3EU, United Kingdom
Red Lion Pub is a Purbeck Public House in Dorset http://www.redlionswanage.co.uk/Website:Red Lion Pub SwanageTelephone: 01929 423533 Address: 63 High Street, Swanage, Dorset BH19 2LY, United Kingdom
Snack Bar is a Purbeck Public House in Dorset http://www.snackbarswanage.co.uk/Website:Snack Bar SwanageTelephone: 01929 421253 Address: 10 High Street, Swanage, Dorset BH19 2NT, United Kingdom
Swanage Museum and Heritage Centre is a Purbeck Museum in Dorset http://www.swanagemuseum.co.uk/Website:Swanage Museum and Heritage Centre SwanageTelephone: 01929 421427 Address: Swanage BH19 2LJ, United Kingdom
Swanage Pier is a Purbeck Beach in Dorset http://www.swanagepiertrust.com/Website:Swanage Pier SwanageTelephone: 01929 425806 Address: Pier Approach, Swanage BH19 2AW, United Kingdom
Swanage Pitch and Putt is a Purbeck Attraction in Dorset https://www.virtual-swanage.co.uk/swanagegolf/#_=_Website:Swanage Pitch and Putt SwanageTelephone: 01929 426809 Address: Victoria Avenue, Swanage BH19 1AR, United Kingdom
Swanage Steam Railway is a Purbeck Attraction in Dorset http://www.swanagerailway.co.uk/Website:Swanage Steam Railway SwanageTelephone: 01929 425800 Address: Swanage Railway, Station Road, Swanage, United Kingdom
Tawny"s Wine Bar is a Purbeck Restaurant in DorsetWebsite:Tawny"s Wine Bar SwanageTelephone: 01929 422781 Address: 52 High Street, Swanage, England, United Kingdom
The Black Swan Inn is a Purbeck Public House in Dorset http://www.blackswanswanage.co.uk/Website:The Black Swan Inn SwanageTelephone: 01929 423846 Address: 159 High Street, Swanage, Dorset BH19 2NE, United Kingdom
The Bull and Boat is a Purbeck Beach in Dorset http://www.bullandboat.co.uk/Website:The Bull and Boat SwanageTelephone: 01929 422222 Address: 2 Ulwell Rd, Swanage, Dorset BH19 1LH, United Kingdom
The Globe Inn is a Purbeck Public House in Dorset http://www.globeinnswanage.com/Website:The Globe Inn SwanageTelephone: 01929 423515 Address: 3 Bell Street, Swanage BH19 2RY, United Kingdom
The White Horse Inn is a Purbeck Public House in Dorset http://www.thewhitehorseinnswanage.co.uk/Website:The White Horse Inn SwanageTelephone: 01929 422469 Address: 11 High St, Swanage BH19 2LP, United Kingdom
Tilly Whim Caves is a Purbeck Jurassic Coast Location in DorsetWebsite:Tilly Whim Caves SwanageTelephone: Address: Durlston Road, Swanage, Dorset, UK
Village Inn is a Purbeck Cafe in Dorset http://www.villageinn-swanage.co.uk/Website:Village Inn SwanageTelephone: 01929 427644 Address: Ulwell Road, Swanage BH19 3DG, United Kingdom
More Purbeck holiday attractions can be found at The Purbecks Holiday Guide
The summer may be well and truly over, but that doesn't mean that there's not plenty of things to keep you busy in the quieter season. Here are our top picks of events happening between now and the end of the year. Purbeck Outdoor Weekend – 15-17th September Although entries have now closed for this …
Continue reading "Isle of Purbeck – Events Autumn/Winter 2017"
The post Isle of Purbeck – Events Autumn/Winter 2017 appeared first on Holiday News.
Dorset is full of stunning beaches and seaside locations, most with plenty of cafes and restaurants around for refreshments; perfect for setting up for a day of sunbathing and swimming. Here are our favourite locations for beach days; Swanage Beach Swanage beach is a traditional, long stretch of golden sands, set within the quaint town. …
Continue reading "The best spots for sea swimming in Dorset"
The post The best spots for sea swimming in Dorset appeared first on Holiday News.
The Cabin, Swanage This outdoor cafe is a seasonal treat for those visiting Swanage, as it only pops up during the Summer. It's situated along the private end of the beach, though anyone is allowed to walk down and take a seat. The menu offers a variety of fresh seafood and light bites, as well …
Continue reading "Places to eat in the Purbecks with incredible views"
The post Places to eat in the Purbecks with incredible views appeared first on Holiday News.
My Home on The Pond is aptly named with a location next to a mill pond in a beautiful and historic part of Swanage. This peaceful location has no passing traffic and the view across the pond includes the beautiful church buildings. Swanage is a wonderful holiday location with plenty of attractions and activities on …
Continue reading "Photos of My Home on The Pond 2017"
The post Photos of My Home on The Pond 2017 appeared first on Holiday News.
Tudor Rose is an attractive and traditional Dorset cottage in Langton Matravers and within a short walk of Swanage. This stone built Purbeck self catering holiday home has three bedrooms and is a family sized property for holidays near the sea. Tudor Rose cottage is also within a pleasant walk of the Jurassic Coast which …
Continue reading "Tudor Rose New Photos 2017"
The post Tudor Rose New Photos 2017 appeared first on Holiday News.
Daisy Cottage in Corfe Castle is a beautiful and historic holiday rental cottage in a quite part of the village and within a short walk of the village centre and the castle of Corfe Castle. This two bedroom cottage is a newly available self catering cottage and there are new photos showing the care and …
Continue reading "New Corfe Castle Self Catering Daisy Cottage"
The post New Corfe Castle Self Catering Daisy Cottage appeared first on Holiday News.
The Purbecks are full of busy beaches and crowded attractions however, if you know where to look, you'll never be too far from a secluded area to chill out. Why not take a break from the crowds during the summer by heading towards some of the lesser-known and quieter attractions. Swanage Beach Although the main …
Continue reading "Escape the crowds in the Purbecks"
The post Escape the crowds in the Purbecks appeared first on Holiday News.
The Purbecks are well known for their wide-ranging events throughout the year. With Swanage playing host to numerous themed festivals, and more exciting events happening in locations around the Purbecks, it can be difficult to keep up with! So, we've put together a handy guide; Think your Purbeck based event should be here? Get in …
Continue reading "Your Purbeck Event Guide 2017"
The post Your Purbeck Event Guide 2017 appeared first on Holiday News.
The Purbeck Isles are full of fascinating historic areas. From an 11th century castle to Victorian-era wonders, here's our top pick of places to visit. Corfe Castle It had to be at the top of the list! A castle built by William the Conqueror in the 11th century, Corfe Castle is now owned by the …
Continue reading "The best historic areas of the Purbecks"
The post The best historic areas of the Purbecks appeared first on Holiday News.
There is certainly no shortage of stunning areas of the Purbecks to take in the sunshine. Whether you're looking for peaceful sandy stretches or bustling tourist-orientated beaches, you're sure to find something to suit you. Here are our recommendations; Swanage beach is probably one of the best in the area if you're looking for family-friendly …
Continue reading "Where to soak up the sun in the Purbecks"
The post Where to soak up the sun in the Purbecks appeared first on Holiday News.


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Spoons was a guard on the Renegades' base on the Moon of Shadows, and was unable to prevent the real Guardians from escaping and foiling Cy-Kill's use of duplicates to invade Gobotron.
Quite why Spoons only ended up with a single non-speaking appearance is a mystery - generally there are easy to deduce reasons why characters were only in the series in such small roles, either because their toys were deleted before they could make a substantial appearance in the show (e.g. Dumper, Psycho, Crain Brain) or because they arrived too late to be significantly involved (e.g. Klaws, Moto-San). Spoons, however, came out around the same time as some semi-regulars like Small Foot, Vamp and Van Guard, and was sold for most of the toyline's shelf life. Maybe they just forgot about him?
Spoons appeared in the following episode:


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Recent research has suggested that the name Eslick has been around for nearly 1100 years. Eslick is a early Anglo-Saxon occupational surname. The earliest documentation of the name was found in 1428 from the county of Suffolk in the UK. This was a regular occupational term during the Middle Ages in Northern England, but now the name is fairly widespread. The surname went global in the fifteenth century with the growth of the British empire.
Eslick is the 974th most common name in the UK. There are approximately 119412 with the surname Eslick living in Great Britain. The county of Leicestershire in England currently holds the greatest density of people with the surname Eslick. It is written that a late 19th century Eslick could out drink a Tiger. Never too far from controversy a pair of brothers Charles Eslick and Joe Eslick were sent to jail in 1924 for stealing a necklace. 114
Eslick Traits
Complex, imaginative and reliable are common traits often associated with the Eslicks. Switching horses in the middle of the race is another small quirk in the Eslick personality which makes decision making, and sticking to a decision particularly difficult.


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By Debbie Bliss
Eleven вязаных спицами моделей для детей.
Read or Download Baby Cashmerino PDF
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Additional resources for Baby Cashmerino
Example text
Household sugar or baking soda, or a chemical fire extinguisher, may be used as well. 7. Use an oven mitt when handling hot pots and other candle making equipment. 8. Do not wear loose-fitting clothing that might touch hot burners. An apron can he worn to protect from hot wax spills and clothing stains. Minor burns should he treated with cold running water. 9. Keep pot handles turned in so they do not stick out over the edge of the work surface. 10. Young children must be supervised while making candles.
47. Lift out the top pan of the double boiler. 48. Over the newspaper-covered work area, pour the wax from the pan into the metal pouring can slowly and carefully. Slow and steady pouring is the key to this step, like pouring a cup of hot coffee or tea. Tilt the jug so the wax does not splash off the bottom and create air bubbles that might ruin the candle's finish. 49. Slowly pour the wax into the jars, resting the rim of the pouring jug on the jar for greater control. A steady pour in the center works well.
Using the first section of wick a~ a gauge, measure and cut a second segment of wick. 26. The candlewick needs to be "primed"-coated and saturated with wax-before it can be used in a candle. An unprimed wick will burn out extremely fast, much like a piece of cloth would. To prime the wick, grasp the top section of wick between your thumb and forefinger. Slowly submerge it in the hot wax for 30 seconds. Leave about an inch of wick above the surface of the wax so your fingers do not touch hot wax.


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Food Choices
chewing and brain function
Chewing and Brain Function
A Broad Impact on Health
Who would have thought that the action of chewing food had a role other than to start the digestion process! Increasing research studies have found that mastication (technical term for the the action of chewing food) has a major impact on many aspects of our health. Chewing and brain function effects have been found in connection to learning, memory, focus and concentration.
Raw fruit and vegetables, nuts and seeds and meat all demand more chewing. Many processed foods and cooked foods are softer and easier to chew through. One of my pet hates when it comes to commercial food products are those ridiculous pouches of soft pureed fruit that kids consume direct from a tube, instead of chewing through an apple or orange! Now we know that this will have a negative impact on their brain, memory and learning.
On average, it is estimated that we chew 800 to 1,400 times a day. We generally recommend chewing our food slowly, at least around 15 times, but for many foods we don't need that long and realistically swallowing is in an instinctive behaviour. We simply know when food is chewed well enough and then we naturally swallow. While it may seem logical that easy to digest food is a good thing, in reality we haven't evolved with soft foods. Many of the pathways that stimulate digestive juices and gut motility (that are essential for digestion) stem from the action of chewing and the taste of foods. Bitter foods for example are highly stimulating for digestion and chewing sends signals to the brain that stimulate the gut to prepare for food.
Good Teeth Are The Key!
As we age, many people have declining memory and focus and concurrently may also suffer from poor dental function. With bad teeth, elderly people often resort to soft foods that don't tax the teeth, however this may lead to unexpected negative consequences. Not only will the gut not get clear signals for digestive juice manufacture, we now know there are more broad problems that can arise in distant regions of the body. In particular, we know that mastication has a direct impact on learning and memory formation and so poor dental health can impact the brain. For instance, research has shown that the systemic effects of tooth loss are a risk factor for Alzheimer's disease.
The hippocampus is the brain region that is involved with forming memories and it seems that the action of mastication, stimulates this area. Functional MRI studies can compare the difference in brain region activity in different populations. The acquisition of memory in elderly people was significantly enhanced by chewing, but benefits of chewing had less effects in younger people.
Interestingly, another study found that lower intakes of nutrient-dense foods and higher intakes of unhealthy foods were also both independently associated with smaller left hippocampal volume. So it seems that it is both the processed foods being both nutrient poor and requiring less chewing that create a perfect storm for brain impairments.
Researchers have also found that a reduction in corticosterone production is another way that mastication can have a role in poor brain function. Thus a chronic stress state is induced by poor chewing activity and this can in turn lead to learning and memory impairments. Concurrently, the act of chewing during stressful conditions was shown to attenuate the effects of stress on cognitive function. This has been further explored by some researchers with a recommendation to chew gum as a way of enhancing memory and cognition and delaying the development of dementia and also ameliorate the effects of stress on the brain.
So there are so many reasons to chew your food well, and make sure the foods you eat include some types that require lots of chewing - like raw veggies! Also, it serves that foundational to this whole approach is to also ensure optimal dental hygiene. So if you choose to chew gum to boost your memory, make sure it is sugar free or contains xylitol which has been shown to reduce oral bacteria and prevent gum disease.
To learn more about maintaining healthy teeth through whole foods - see this previous article.
Food Cravings and Instinctive Eating
Exploring the science behind food cravings...
Kale please, Mum!
After my son requested a bowl of kale (with lots of butter, please!) when he was recently sick, it got me thinking about the science behind instinctive eating. Hidden in our intelligent body are mechanisms that initiate cravings for certain foods that our body needs. But judging by the way most people eat, I think we have lost the art for healthy instinctive eating.
I am always fascinated how animals are so instinctive with their food choices - and yet humans seem to need to google for advice about what foods are good for them or maybe they come see a nutritional health professional like me!
So what went wrong? When did we humans stray so far from our innate intelligence about what is good for us to eat? Most cravings we experience now are for the addictive substances like caffeine and sugar! While we all know the damaging effects of too much sugar, the cravings for sugar have do a biological drive behind them. Those hardwired desires for sugar, meant we ate sweet foods when they were available seasonally and they kept us alive and ensured our survival through the lean winters of bygone eras. Unfortunately we have gone overboard on this front as modern life allows us to eat whatever we want, whenever we want. We are no longer at the mercy of nature to provide our food - we are indeed spoilt for choice!
I think the superpower that created us all those years ago, clearly didn't predict a time when we would be so disconnected from nature and our food supply. The clever system that allowed humans to flourish throughout history with all sorts of hardships, does not seem so clever now when we look at how we have ended up the fattest and most chronically unhealthy species. We were smart enough to develop agricultural methods of growing grains and crops, domesticating animals and eventually creating modern food manufacturing methods of processing and preserving. Clever on the one hand, yes, but our genetics unfortunately takes thousands of years to catch up with a changing landscape, not hundreds of years! So we are now at the mercy of a very different food and eating landscape than we were designed for, and where our fine tuned instincts for certain foods have gone been hijacked by the drive for sugar!
Instinctive eating - essentially means eating what our innate intelligence determines to be good for us. We are all born with the ability, much like other animals, to select appropriate food for our requirements. For example, a craving for bananas may show you are lacking potassium, while a craving for green leafy veggies may indicate you need more magnesium. The term 'pica' is used to define mineral deficiencies (often iron) that results in people eating strange things - such as dirt, rocks or ice. Most commonly seen in pregnant women and young children who have a high need for nutrients, pica is the most researched nutrient craving issue. Studies observe that individuals with symptoms of pica often have low iron, zinc or calcium levels. Supplementing with the lacking nutrients can reduce the pica behaviour in many cases. Craving for salt is also more common in those individuals who have low salt levels, so the wisdom of the body to correct the deficiency is obvious.
Evidence also shows that our need to eat certain foods (often unhealthy types) is sometimes driven by emotions. Many people are "emotional eaters" and tend to eat for reasons that are driven by emotions and have nothing to do with being hungry or needing a nutrient. People who craved foods were shown in studies to more likely to be bored or anxious or have experienced a depressed mood immediately before cravings. Several brain imaging studies have shown that overconsumption of certain foods creates the same changes in the dopamine receptors of the human brain as alcohol and other addictive substances.
So all in all, we do not fully understand what is happening in our brains when we crave or consume certain foods. It is definitely a vastly complex process and is attenuated by many different cues coming from social and cultural inputs as much as nutritional drivers. For example, most celebrations have particular foods that are so strongly associated together that we barely question it. What is a birthday celebration without the birthday cake?
The one thing that is worth taking home is to pay more attention! Try to differentiate when the craving is just coming from an old habit or an emotional driver and see if you can notice cravings for healthy choices that might still be available to you. Tune in first, before you eat and see what your body really wants! If you find you are really stuck on an underlying pattern with your eating habits or food choices, remember that there is a lot we can do (such as mind/body techniques like Psych K) to help remove the block and give you more freedom around food, so consider coming in and getting extra help!
Buon appetito!
Natural Anti-Ageing Strategies
Natural Anti-Ageing Strategies
Understanding the basis of human ageing is an area of medical research that is growing rapidly. Age is the most important risk factor for most of the common diseases that we face as we age. As such, to help slow the course of ageing is one of the great biomedical challenges in our modern times. Following on from this, there has been a lot of attention in recent years on a range of nutrients that can promote health and prevent ageing. So let's look at the theories of ageing and some of the new darlings of the nutrient world touted to help prevent or slow down ageing.
There are many theories that expound on the process of ageing and even more theories on how to prevent this process. Essentially most researchers agree that ageing starts with molecular or DNA damage. This damage then leads to cell, tissue and eventually organ dysfunction and disease. The best known and most long standing argument for ageing is the free radical theory. Free radicals, also known as ROS (reactive oxygen species), create havoc in the cells and tissues of the body and cause DNA damage and inflammation. Antioxidants are what the body uses to neutralise or scavenge the ROS and thereby repairing or protecting the body from damage.
Mitochondrial function is one area that is now leading the race in new theories and understanding of ageing. The mitochondria influence or regulate a number of key aspects of ageing. These include cellular senescence (when cells stop replicating and become dormant), chronic inflammation and the age-dependent decline in stem cell activity.
Mitochondria are like miniature organs that exist in almost all cells of mammals. The mitochondria are essentially like small batteries that are responsible for producing energy in the cell. Dysfunction in the mitochondria is thought to be one of the reasons that we age. The mitochondria itself, during its processes of energy production also produces ROS. New understanding of how mitochrondria function has created a plethora of health strategies directed at improving mitochondrial quality and function to have far-reaching beneficial effects.
In adults, tissue homeostasis is highly dependent on stem cell (SC) function. These adult SCs are not only essential in continuously-proliferating tissues, like the blood, intestinal and skin systems, but also involved in more dormant tissues, such as skeletal muscle and brain that undergo regeneration only after damage or exposure to disease. Ageing is accompanied by a decline in adult SC function, termed SC senescence, which leads to loss of tissue function and the capacity for regeneration.
So let's now look at some novel ways that have been shown in research to slow down the ageing process – including specific eating patterns, nutritional supplements and exercise.
The Hidden Benefits of Exercise
In ageing, skeletal muscle mass decreases from mid-life onwards at the rate of about 1% per year. Along with this loss of mass in our muscles, is a reduction in mitochondrial function. Similarly, muscle strength is also seen to fall with age. However, it can be hard to attribute these changes to ageing per se, as inactivity often accompanies older age groups and will contribute to this functional decline as well. Studies that compare active groups versus sedentary groups always show a much greater deterioration in mitochondrial function in the sedentary groups. It is interesting to ponder whether the deterioration leads to loss in energy production and then levels of fatigue increase which leads to further sedentary behavior.
In any case, we now know that staying active as you get older is an essential component of preventative health and can boost your mitochondrial function. Physical exercise acts to tune up our existing mitochondria but it also has been shown to stimulate the production of new ones, a phenomenon known as mitochondrial biogenesis. This has been best observed in muscle cells - studies finding the muscles of endurance athletes house very high concentrations of mitochondria. Endurance exercise also stimulates increased ROS scavenging despite the fact that increased exercise can cause some increases in ROS production.
When looking at exercise and ageing, the great news is you don't have to be a super fit marathon runner to grow new mitochondria. Simply engaging in consistent, regular aerobic activity stimulates your muscle cells to make this adaptation to increased energy demands.
High intensity interval training, commonly known as HIIT, is by far the best exercise for supporting mitochondrial health and resilience. For many years we have been told to exercise for at least 30-60 minutes to get the benefits but new evidence shows that we can gain the same benefits from HIIT as we do from endurance type training. HIIT training involves low to moderate training (such as walking) with short 30 second bursts of high intensity output (such as running as fast as you can) followed by rest/low intensity. HIIT has been shown to be much more efficient at promoting fat burning and has numerous benefits on mitochondrial function. HIIT also promotes nitric oxide to be released which keeps the cardiovascular system healthy and lowers the blood pressure.
Eat Less, Live Longer
Calorie restriction (eating less food) is an intervention for which the greatest evidence exists for slowing ageing. It was initially thought that calorie restriction would lead to lowered basal metabolic rate (BMR) and in turn decrease ROS production. However, calorie restriction actually can lead to an increased BMR by triggering mitochondrial biogenesis – a process whereby the mass of the mitochondria increases along with energy production and ROS. However, despite this, the ability to scavenge ROS also increases.
Some of the oldest living cultures have low calorie intake diets and it seems that restricting food, in the form of a mild fast, initiates a whole cascade of beneficial effects on the body. On the back of mounting evidence, intermittent fasting and calorie restriction have become popular methods to improve long term health and slow down ageing. There are two main methods the 5:2 method and the 8 hour eating pattern. The 5:2 diet stipulates eating normally for 5 days and then a 2 day calorie restriction of around 500-600 calories. With the 8 hour method, food intake is limited to an eight hour window each day to increase the overnight fasting state. Both of these methods can promote weight loss and tend to have favourable impacts on cell function and repair, gene expression, insulin sensitivity, inflammation markers and can potentially reduce the risk of cancer. The main thing to still focus on with either of these diets is to remember that you are withholding calories and not nutrients. So if you focus on nutrient dense foods, you can do very well on these diets.
Supplements For Longevity
While eating a diet rich in whole foods is the most important health foundation stone, we can enhance the effect of this by supplementing with key nutrients that can really pack a bigger punch on our body function. Many of these nutrients highlighted below will be ingested as part of a whole food diet, but only in small amounts. Supplements can hone in on areas we need specific support with or boost particular functions we are aiming for.
- Resveratrol –is a type of natural phenol, and is generally classified as a phytoalexin which is a compound produced by a plant in response to injury or stress. Resveratrol acts as an antioxidant and helps to reduce inflammation. Research has found small benefits of this compound on brain function and cardiovascular health. Not a lot of strong evidence exists so far on other conditions such as cancer and diabetes but research is continuing.
- Sources: grapes, berries, red wine, Japanese Knotweed (herb) and Pine trees
- Average amount in red wine is 4.7mg/litre whereas supplements contain far greater amounts.
- Japanese Knotweed contains a form of resveratrol known as Trans-resveratrol and this chemical form is best absorbed and utilized by the body. While red grapes are high in resveratrol, it must be converted into trans-resveratrol in the body.
- Pterostilbene – similar to resveratrol, pterostilbene is actually a dimethylated derivative of resveratrol. This particular molecule gives it the advantage of better availability and stronger antioxidant potential. While it is still in the early stages of research, it appears to be particularly good for cognition and brain function and reducing blood sugar and blood pressure.
- Sources: Blueberries (yum!), almonds, grape leaves (think dolmades).
- Vitamin C – one of the most important nutrients for literally thousands of processes in the body, good old vitamin C can often be overlooked. It is probably one of the supplements I prescribe the most, because it is so needed and can be hard to get in sufficient quantities. It is so important, I have previously written a whole post on it – which you can find here.
- Vitamin C offers specific anti-ageing support by stimulating collagen production for ageing skin and generally lowers free radical damage to mitochondria to boost energy and wellbeing.
- Best Sources: most fruits and vegetables – particularly wild berries, kakadu plum, rosehip, acerola cherry, guava, parsley, citrus, capsicum, tomatoes.
- Co-enzyme Q10 – aka ubiquinol. One of my favourite supplements for energy and general health, CoQ10 acts as a potent antioxidant and can support energy production in the cell. It is a naturally occurring fat soluble substance similar to a vitamin and is housed mostly in our mitochondria. We slowly lose our capacity to make optimal levels as we get older due to our genes and mitochondria malfunctioning and this is one of the reasons why energy levels fall as we age.
- Be wary that CoQ10 supplements can appear in either the ubidcarenone or ubiquinol form. Ubiquinol is a derivative of CoQ10 that is fully reduced and saturated with extra electrons which enhances absorption and is my preferred form to supplement with. Both CoQ10 and ubiquinol are key components in the electron transport chain, facilitating the production of energy (ATP) in redox reactions.
- Food Sources: muscle meats - especially the heart, meat, fish, smaller amounts can also be found in nuts, seeds, vegetable oils. Supplements are the most reliable source of CoQ10.
- Vitamin A – vitamin A is well known for its impact on boosting collagen production in the skin and is a popular and effective ingredient in most anti-ageing skincare regimes. Oral supplemental doses of vitamin A are also effective for a range of general parameters for the body and as an anti-oxidant.
- Best sources: cod liver oil, butter, eggs, liver, also the precursor beta carotene can be sourced from vegetables, but conversion may be limited in some people.
- Vitamin B complex: The B vitamins are a synergistic group of vitamins that work together in a multitude of ways in the body to promote and maintain health. Everything from energy production, skin health, liver enzymes, and neurotransmitters to hormone production, blood sugar regulation and immunity involves some of the B vitamins. Being water soluble vitamins, we rapidly use these up and need a regular intake to maintain health and reduce the stresses of lifestyle as we age.
- Best sources: different vitamins are found in different foods but generally they are found in eggs, meat, liver, nutritional yeast, wheat germ, nuts, seeds and grains.
- NAD+ - Nicotinamide Adenine Dinucleotide (NAD) is a co-enzyme found in all cells and is involved with gene expression. NAD can be synthesized from diverse dietary sources, including nicotinic acid and nicotinamide (B3 vitamins) and tryptophan.
- Another active B vitamin nicotinamide riboside (NR), is a precursor to NAD and supplements of this may boost NAD levels. The benefits of calorie restriction on metabolism discussed above and other cellular functions, such as cognition, involve NAD+ interacting with the class of genes SIRT1/3 which mediate aging and mitochondrial function.
- Food Source: NR and NAD is also found in trace amounts in milk.
- Hyaluronic Acid – found most abundantly in the combs of chickens (!), this compound is also synthesized. A naturally occurring component of connective tissue, skin and nerve tissue that promotes water retention, helping to lubricate the cell and keep it supple.
- It is great for improving joint health and mobility as well as promoting better moisture retention in the skin.
- It is mostly used in the beauty industry in topical products to promote healthier skin and reduce wrinkles.
- Oral doses have also been studied and researchers found definite improvements in dry skin and better joint mobility after taking oral supplements of hyaluronic acid.
- Alpha Lipoic Acid – Alpha lipoic acid supplements have been shown to reduce mitochondrial loss in humans and boost mitochondrial biogenesis and energy. Being both a fat & water-soluble antioxidant it can help produce cellular energy and also shift glucose into muscles and away from fat cells.
- Alpha lipoic acid supplementation has been very well researched and found to improve a whole range of parameters important for health. In particular, it has been shown to shift body composition, burn fat, boost cognitive function, reduce dementia risk, improve glucose tolerance, lower cardiovascular risk and improve diabetes management.
- Sources: found most abundantly in the following foods: heart, liver, kidney, spinach and broccoli
- Key Amino Acids: Amino acids are small proteins that are essential for maintaining health. Some amino acids have very specific roles in the body – such as boosting neurotransmitter levels or promoting detoxification in the liver. The following are particularly well researched for their role in mitochondrial function and ageing:
- Acetyl-L-Carnitine - Carnitine is biosynthesized from two other amino acids, methionine and lysine and acts as an antioxidant and helps regulate metabolism. Carnitine plays a key role in mitochondrial function, mood and neurotransmitter levels as well as liver enzymes.
- L-arginine - L-arginine, is an amino acid that is the primary precursor of nitric oxide (NO)—one of several biochemical pathways that supports cardiovascular health and mitochondrial function. In addition to its protective effects on the mitochondria, L-arginine and its counterpart citrulline both stimulate NO production and exert a very powerful role on the vascular system, in particular stimulating vasodilation of the blood vessels and keeping blood pressure healthy. This vasodilatory effect of the amino acid citrulline has also shown to be good for erectile dysfunction by increasing the blood flow to the genitals.
A Note About Choosing Supplements
When choosing supplements it is important to know about quality and synergy. Just as our body has been used to receiving complex combinations of nutrients through the diet for thousands of years, in some cases taking smaller doses of key nutrients mixed together into one supplement can dramatically improve absorption and efficacy than taking large single doses of the same nutrients. Likewise, the quality of the supplement is important to ensure you get the best effects from supplementing. Your practitioner should be able to help guide you into knowing the best supplements regime for your own requirements to help promote your health and vitality as you age.
Natural Fever Management
I see many children in my practice with recurrent infections and lowered immunity. In these cases, I always check in with the parent about their usual routine for fever management. So many parents are scared of fevers and I spend a large part of the consultation educating about the importance of fevers, their role in immunity and how to manage them more naturally. It is not uncommon for parents to give multiple doses of paracetamol or ibuprofen containing medicines to lower a fever. While every parent is well meaning and wants to ease discomfort in their child, these drugs are not without side effects. Many children overdose from excess paracetamol ingestion and it is the leading cause of paediatric hospital admissions and calls to poisons information hotlines. Children aged between 1-3 years old have the highest incidence of accidental poisoning.
Why Do Fevers Occur?
Fevers are a common occurrence in children and less common in adults possibly due to a child's immune system being more immature and many adults tend to suppress the fever response over the years and have a generally lower vitality. The most important thing to know is that fevers are not a disease but rather a symptom of another disease process. The body uses a fever to stimulate and enhance the immune system to deal with the actual disease process. A fever may occur in response to many different challenges that the body faces, including infections, burns, dehydration, heatstroke, vaccination, drug and alcohol use, excessive exertion and exhaustion. In babies and young children fevers can also accompany teething, overdressing and overexcitement. Most fevers that occur are the result of a viral infection and are considered a natural defence mechanism employed by the immune system. Research has revealed that the raising of core body temperature destroys many viruses and bacteria which can only survive in a narrow temperature range. Fevers also enhance immunity through increasing white cell counts.
The thermoregulation of the body (temperature control mechanism) is a finely regulated process. While many people get alarmed that the body temperature is elevating and might not stop, it is important to understand that the fever process is finely regulated by the brain. The hypothalamus (brain region) acts like a thermostat and responds to substances in the body and can increase or decrease temperature states. These substances called pyrogens are produced by the body but are also produced by infectious agents such as viruses and other pathogens. In most cases though the temperature rises to 39-40.5 and stops. In very rare cases, if the core temperature stays elevated for too long at a very high temperature above 41 degrees C, it is possible for the fever to cause damage to tissue and impair cell function.
But what about febrile convulsions – aren't they dangerous?
The fear of a febrile convulsion is certainly what drives many parents to turn to paracetamol or ibuprofen during a fever. A febrile convulsion or mini seizure normally occurs when the body temperature rises too rapidly and contrary to popular thinking is not due to how high the temperature is per se. A febrile convulsion generally only lasts one to two minutes but can last up to 10-15 minutes. The actual risk of febrile convulsion is actually very low, only occuring in approximately 3% of children. These convulsions, while being stressful to witness, are actually benign, do not damage the brain or impair intelligence. There is no long term complications or increased risk of epilepsy or other seizures following a febrile convulsions. Research has shown that paracetamol does not decrease the risk of febrile convulsions. It is possible that as the medicines wear off, there can be a more rapid rise in temperature as the body attempts to increase the fever response and that might be a possible trigger for seizures.
Feed a Cold, Starve a Fever?
Like many 'old wive's tales' there is truth in this saying. When we eat while having a fever it diverts energy away from the vital response and can decrease our ability to fight the illness. In addition, it is possible that the body may misinterpret food substances absorbed from the gut as allergens during a fever response as it is on high alert. In most cases of fever, our body ensures we don't eat too much anyway, as our appetite is often very low and we don't feel like eating. However, it is very important to remain well hydrated during a fever as the increased body temperature and sweating can lead to dehydration. Small frequent drinks of water and medicinal herbal teas are best initially in the early stages and then you can use bone or vegetable broth or diluted vegetable juices once on the mend.
It is normal for a fever to increase the heart rate and be accompanied by other symptoms such as a headache. Remember that when using paracetamol or ibuprofen to relieve a headache or lower the fever might make your child more comfortable, it will also make their body work harder to fight the infection. So instead of trying to bring a fever down, consider allowing it to do its job. I find in most incidences when a fever is allowed to run its natural course the patient
recovers much quicker. I have also found that in cases of chronic lowered immunity and recurrent infections, allowing a fever to run its course has an immune enhancing effect that boosts the vitality and helps to prevent another infection – effectively breaking the cycle of recurrent infections. There are some remedies that you can use during a fever to alleviate some of the unpleasant side effects but still support your body. I find homeopathic remedies can be effective and some herbal teas are useful. Supporting your body with vitamins can also be a good way to enhance the immune response without lowering the fever.
Natural Fever Management Tips
When dealing with a fever, you should aim to support yourself or your child by staying warm, keeping well hydrated and getting plenty of rest. The onset of sweating will often resolve the fever, but do not force your child to be over dressed or covered to stimulate this. As a general rule, if you or your child is still shivering or has cold hands or feet, do not attempt to lower the temperature as the body is still raising the temperature to the optimal level. Wait until the body is universally hot or sweating has started, as this heralds the climax of temperature. The body will naturally bring the temperature down when it deems that the time is right.
- While most fevers can be managed safely at home, always seek medical advice when fevers are accompanied by other major or severe symptoms such as persistent cough, vomiting, headache with neck stiffness, respiratory distress or marked mood disturbance or when fevers are very high and continue for more than 24-48 hours.
Summary of Tips For Managing Fever and Keeping Hydrated
- Offer plenty of water or rehydrating formulas but avoid using juice or milk as hydrating agents
- Use homemade bone broth or vegetable broths / soups once on the mend. Recipe is available here.
- Herbal teas such as rosehip, yarrow, elderflower & peppermint can help with fever and cold symptoms.
- Homoeopathics such as Belladonna, Aconite are great for sudden onset fevers.
- Tepid baths and sponging can make children more comfortable and will help to lower the fever a little if you feel it needs to.
- Make sure you or your child child gets plenty of rest and sleep!
Stress and weight gain
Stress and Weight Gain
It has been increasingly understood that being stressed is a factor in weight gain and the inability to lose weight. But before we look closer at that, let's first look at stress and its role in the body, and define exactly what stress is.
In biological systems, stress refers to what happens when an organism fails to respond appropriately to threats. While our modern day "threats" are more benign and less life threatening compared to our hunter-gatherer ancestors, the impact can be equally demanding on our bodies. Of course, we know that some stress can be beneficial and can give an incentive to accomplish necessary goals and improve performance. However, in many cases, stress can reach chronic levels and have harmful consequences, such as compromised immune function, poor digestion, weight gain and reproductive issues.
It is important to note that while we will be exploring the role of stress, cortisol and weight in this article, scientists continue to argue that it is not a simple one-to-one relationship between cortisol/stress and weight gain. There are many different mechanisms of action and we are slowly understanding more and more of the complexity of this modern epidemic.
Now let's look more closely at what we do know about stress, metabolism and weight issues. Stress is one of those things that can cause us to lose weight, gain weight or have difficulty losing weight. For some people being really stressed or suffering from anxiety can cause weight loss. For other people, stress can cause weight gain or a reduced ability to lose weight. Mechanisms for changes in weight involve a host of potential issues. Stress itself causes a change in behaviours for people - from changes to diet, to reduced exercise, late nights and poor sleep habits. Many people initially lose their appetite when suffering from acute stress and yet other people turn to food to cope and comfort eat. We will learn later, that both of these changes in eating patterns are in many cases caused by the complex and varied action of the adrenal hormone, cortisol. If you would like a bit more information about optimal adrenal health, please see my related article here.
The intensity of how the body responds to stress, and the impact that it has, is a large part to do with the stress hormones, particularly cortisol. Cortisol, can play a pivotal role in the maintenance of our body weight. It will have an impact in one direction when it is chronically elevated with ongoing acute stress or in the other direction when it is suppressed as what can happen with adrenal burn out. Getting a healthy balance in cortisol levels is essential in promoting normal adrenal function and promoting healthy weight levels. If the body perceives it is in a state of stress, it can go into a holding pattern and slow metabolism down. A whole cascade of interactions happen that create havoc for our desire to shift stubborn weight, even though it is the body's attempt at keeping us 'healthy'.
When we are stressed, the adrenal gland actually produces more cortisol and other hormones such as adrenalin to have a very specific action on our survival. Cortisol's main function is to restore homeostasis following exposure to stress. The effects of cortisol are felt over virtually the entire body and can impact a range of important mechanisms for health.
Cortisol in particular has a major impact on our blood sugar balance and promotes gluconeogenesis – which is the production of glucose. During states of fasting, when blood glucose has been depleted, cortisol ensures a steady supply of glucose through its promotion of gluconeogenesis. Cortisol is also involved in our wake/sleep cycle, has impacts on memory and has anti-inflammatory actions which in the short term can be beneficial, but in the long run can suppress immunity. The long-term, constant cortisol exposure associated with chronic stress impairs cognition, decreases thyroid function, and promotes the accumulation of abdominal fat, which in turn can increase risk of cardiovascular disease and diabetes.
Cortisol has a two-fold effect on our body fat. When the stress first occurs, fat is broken down to supply the body with a rapid source of energy. When we experience something stressful, our brains sends a signal to put the body on alert and send it into "fight or flight" mode. As the body gears up for battle, our appetite is suppressed, and the digestive system shuts off temporarily. Cortisol and adrenaline, help to mobilize carbohydrate and fat for quick energy for the body to use to flee or fight the stressor. Once the immediate stress is gone, the adrenaline dissipates, but cortisol hangs around to help bring the body back into balance.
An increase in appetite following a stressful event can often occur. This is primarily thought to be aimed at replacing the carbohydrate and fat we would have theoretically burned while fleeing or fighting the threat. However with modern day stress, we often have no need to actually expend much energy in physically fighting or running from our stressors, we often just feel stressed internally or emotionally. So this ancient mechanism that is operating to replenish our physical reserves after a stressful event, can lead in our modern times to weight gain. Sustained low grade stress often leads to chronically elevated levels of cortisol which promotes an increase in appetite and glucose production. The elevated glucose of course in turn causes insulin to be elevated and insulin resistance can occur, where the cells become resistant to insulin and fail to respond to the signals. Together insulin resistance and high levels of glucose promote the conversion of glucose into fat as a stored energy mechanism. Often this fat accumulates in the tummy region as this area is more sensitive to cortisol and insulin and is the preferred area for storing fat.
Now, enter the thyroid, a gland largely responsible for our metabolic rate and energy production. So how does the thyroid interact with stress, metabolism and weight? In a previous article I took a look at the thyroid gland in more detail, but here I am just going to focus on its role in metabolism and weight for the purpose of this article. Stress can suppress the thyroid gland which can further aggravate the situation, in particular by slowing down our metabolism. A low thyroid function can also make a person feel tired and flat may increase comfort eating or the consumption of caffeine and alcohol – both of which in turn increase cortisol. Moreover, stress can also lead to sleep deprivation which in turn will aggravate the situation. Some research showed that cortisol levels were elevated by up to 45 percent after a night of sleep deprivation and lack of sleep often leads to poor food choices and increased eating and snacking the next day.
So we have now identified how chronic stress and elevated cortisol may be factors in weight problems, so it stands to reason that we want to reduce our exposure to stressful events and improve our resistance to stress.
Exercise is one of the best things we can do to reduce stress and improve insulin sensitivity. Even a simple daily brisk walk will help as it can promote weight loss by burning calories, but it also reduces insulin resistance and helps to neutralize stress hormones and their effects, which in turn will further help to keep weight off. Even better, a walk out in nature will offer an extra break from our busy lives and helps us to get a better perspective.
Other stress reduction techniques that are excellent include meditation, yoga, and breathing exercises. Improving time management can also be essential to reducing stress in one's hectic lifestyle. These activities or similar techniques, as well as getting adequate sleep, can help reduce your body's physiological response to daily stressors.
Third, how a person perceives stressful situations is also important. One individual may feel major stress from a particular situation, whereas another person will handle it better by using the event as an opportunity to learn. Hence, stress makes life difficult, but our reaction to it is important as well. Learning to better manage stress and work with our inner mindset is a great way for tackling the underlying causes of stress and will help our goals of weight loss.
Next month I am offering my popular Busy But Balanced Stress Management Workshop once again to give you all the tools for managing stress, supporting your adrenals and achieving your goals – whether they be weight loss, inner peace or better digestion! Stress impacts on pretty much everything and effectively managing stress is a fundamental basic tool for optimal health and wellbeing. Click here to learn more about the workshop and book your spot!
preventative medicine
Preventative Medicine is the best medicine!
The traditional medical establishment often defines health as simply the absence of disease. However there are so many layers to wellness and health. The World Health Organisation (WHO) defined health in its broader sense in 1946, stating that health is "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." This definition is starting to get closer to a holistic definition of health and wellness. In 1986 the WHO went on to extend the definition of health beyond it being a state to achieve, saying that health is "a resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities."
Preventative medicine and holistic health has been around for centuries but is once again the way of the future, as right now as a culture we have lost touch with the foundations of health. A true definition of health needs to take in all layers of our being – physical, emotional, mental and spiritual. If something is out of balance in any of these areas of our life, we are bound to end up sick. Most health approaches to wellness focus on supporting the physical body. The physical body is incredibly good at maintaining health and balance when we look after it in the right way. This includes making good lifestyle choices, eating nutritious foods and getting regular exercise.
However, wellness may also mean letting go of thoughts, feelings and beliefs that are getting in the way of achieving happiness in any given moment. This mind-body connection in health and disease is now well established in even mainstream medical research. Our state of mind has a powerful influence over our physiology - you only have to look at the oft-cited placebo affect. It is hard to feel physically energetic and well when we are experiencing sadness or depression. Yet it also follows that with a healthy frame of mind, wellbeing and happiness can even be experienced despite physical ailments.
In Australia we have a system of health care that is considered amongst the best in the world. Like most western countries however, our 'healthcare' industry could really be better defined as a 'disease care' industry. Mainstream medicine is good at managing diseases with their armory of drugs, surgery and technology. However, they are not so adept at preventing people getting sick in the first place. In traditional Chinese medicine doctors used to only get paid when their patients were well. As soon as a person got sick they stopped paying their doctor – as they were deemed to have not done their job properly if someone got sick under their care!
This seems like a good system – but it is a far cry from how medicine is practiced in most countries today. Yet, so many of our chronic diseases, such as cancer, heart disease, obesity and diabetes are considered diseases of lifestyle and can be prevented.
When you focus on promoting wellness and preventing disease there should be many steps to take before you end up on drugs or undergoing surgery. Attending to the basic foundations of sleep, exercise, good nutrition and stress management is a great place to start. Then non-invasive therapies like meditation, counselling or yoga may be useful, followed by safe and supportive treatments like herbal or nutritional supplements or physical therapies like acupuncture or chiropractic. Powerful pharmaceutical drugs and surgery should be a last resort and while we are grateful that they exist, unfortunately they are a first resort in many instances for basic health issues.
As a naturopath, I feel like I have done my job properly if I can motivate and support my patients in making good diet and lifestyle choices that prevent them getting sick. Educating and empowering people to take charge of their health and look after themselves is a foundation of holistic healthcare practice.
The next time you are faced with a health issue, take some time to reflect on what might be out of balance in your life. Then take some steps to make positive changes to your lifestyle, deal with emotional stress before popping the next wonder pill on the market!
Don't forget if you need help sorting through the possible underlying causes, then come in for a session. I love searching for the cause and often joke that I am like a dog with a bone with difficult cases!
We just harvested our garlic crop. It is always great to pull up the garlic heads after their six month gestation period over the cooler months. Organic garlic is a wonderful addition to both the kitchen and the medicine cabinet!
Garlic is rich in a range of sulphur compounds, which are thought to be responsible for its flavor and aroma. One of the main medicinal agents from garlic is the substance known as allicin. But interestingly, allicin is not found in its natural state in garlic. Allicin is actually formed from the coming together of two compounds that garlic contains, called alliinase and alliin. When the enzyme allinase reacts with the compound alliin — which happens when garlic is chopped, minced or crushed — they form the special compound known as allicin. The reaction happens very quickly and the allicin that is produced is what gives garlic it's distinctive smell and flavour.
Allicin is a great therapeutic agent and has been found to be effective as a natural antibiotic and anticancer agent and it can also help cardiovascular health - in particular will help to lower cholesterol, reduce blood sugar and high blood pressure. I often prescribe garlic as an antimicrobial agent in my treatment of digestive issues, particularly SIBO (small intestinal bacterial overgrowth) and it is also great for colds, sinus and chest infections and as a natural antiseptic.
Unfortunately when garlic is cooked, the allicin is destroyed, so it is best to eat it raw, freshly crushed and left to sit for 10 mins or so to get the best medicine. The best way to simultaneously peel and crush garlic is to use a heavy knife blade and bash it hard. The garlic shell will easily come free and the garlic can be chopped or smashed with the back of the knife.
Of course garlic still tastes great in cooking when it is roasted or braised, we just don't get the medicinal benefit. You can crush some garlic and mix with herbs and butter to make a nice final addition to everything from steamed veggies to soups, pastas or served on top of a steak. Garlic can be added to pine nuts or cashew nuts and blended with basil and olive oil to make a delicious super food pesto dip.
For sore throats or cough crushed garlic can be mixed with honey and taken as a sweet syrup medicine.
Make sure you source organic garlic when buying garlic as much of the imported garlic comes from China and it is treated with bleaching agents, antifungals and other chemicals that prevent sprouting. Methyl bromide is one such chemical routinely used in garlic harvesting and production and this is a highly toxic agent that can impact on the respiratory and nervous systems. Imported garlic tends to have much less flavour as well!
Lastly, what's an article on garlic if you don't mention garlic breath!? There are many folk cures to help with garlic odour and garlic breath. I find using a lemon and bicarb soda is a good way to take the smell off the hands. Some good cures for garlic breath include chewing on parsley or sucking a lemon wedge. However eating an apple or drinking green or peppermint tea can also be a good idea. These all contain substances called polyphenols which can inactivate the sulphur compounds that contribute to garlic's odour.
Natural Solutions For Hypertension
Natural Solutions for Hypertension
Hypertension is also known as high blood pressure and is a very common medical condition in developed western countries. Hypertension is a major risk factor for coronary heart disease and has been linked to heart failure, stroke and kidney dysfunction. High blood pressure is often known as the 'silent killer' as many people with it have an absence of symptoms and go undiagnosed.
Blood pressure is essentially a measure of the pressure that is exerted by the circulating blood on the body's blood vessels. With each heart beat blood pressure varies slightly. The maximum pressure exerted is called 'systolic' and the minimum pressure is 'diastolic'. These terms are used in measuring and diagnosing a person's blood pressure – with the measure showing systolic pressure over diastolic pressure in mmHg, for example a normal reading is 120/80. An elevated reading (at or above 140/90) over three visits to a medical professional will give a diagnosis of hypertension.
Hypertension is either classified as primary or secondary hypertension – referring to whether it is a stand-alone condition or it is a secondary symptom of another disease process. For example, high blood pressure can result from kidney disease – as the kidney is an organ that has a role in regulating blood pressure. However, most cases of hypertension are considered 'primary' and thus they have unknown or poorly understood causes.
Blood pressure normally varies throughout the day and also over the course of one's life. For example, children have lower normal ranges than adults and blood pressure tends to be higher in the elderly – primarily due to less flexibility of the blood vessels. Also blood pressure varies with exercise, sleep and digestion. Emotional reactions can have a strong influence on blood pressure and many people suffer from 'white coat hypertension' – where the anxiety about having their blood pressure checked by a doctor, causes it to be elevated.
Environmental factors, diet, stress levels, behaviour patterns and genetics are all thought to play a role in the development of hypertension. The typical western diet is often implicated – with excess intake of processed foods, sugar, salt, refined fats, alcohol and caffeine, along with a shortage of fresh, whole foods, water and fibre. Lifestyle factors linked to hypertension include lack of exercise, smoking, stress, occupational hazards and obesity. It is always important to address as many underlying causes as possible.
Research over the past two decades at the HeartMath Institute in America has found a direct link between high blood pressure and stress. They have found that stress activates the sympathetic nervous system, which increases adrenaline. Adrenaline makes the heart beat faster, causes blood vessels to constrict and initiates the production of the major stress hormone, cortisol. Cortisol causes blood-vessel constriction as well as salt and water retention in the kidneys and results in elevation of blood pressure. I have trained in HeartMath techniques and incorporate these along with other mindset and meditation tools to help people manage stress, anger and anxiety and transform their emotions. Learn more about these techniques here.
There are many natural solutions for hypertension and natural medicine has an important role to play in managing high blood pressure. Assessing each person's case history from a holistic perspective will reveal their individual contributing factors to their hypertension and a treatment plan can then be designed. Herbs such as Hawthorn and Dan Shen have been traditionally used for managing cardiovascular complaints and have been shown to lower blood pressure in some studies. Herbalists normally combine a range of herbs to suit the person's individual presentation. For example, if they are stressed or need to lose weight different herbs will be indicated. Other supplements such as omega 3s, vitamin E, magnesium, garlic, ginger and turmeric may also be beneficial.
Preventative health is always about educating people so that they make healthy choices and prevent disease from occurring. Understanding the benefits of a healthy diet, stress management and making wise lifestyle habits can make the difference between getting a disease or not. Hypertension, like many western diseases is a symptom of the body being out of balance. It heralds a time to assess your life and make some positive changes!
Natural Menopause Solutions
Natural Menopause Solutions
Transitioning Naturally Through Menopause
The term 'menopause' generally relates to the years before the final menstrual period and those years soon after. In fact, the years leading up to the menopause are more accurately coined the 'peri-menopause'. A woman is considered to be truly menopausal when she has failed to have a period for over twelve months. The journey to menopause may take many years and health needs vary over this time. This transitional time is often marked by changes in menstrual cycle, both in length and blood flow, as well as a host of other hormone related symptoms. These may include hot flushes, night sweats, vaginal dryness, mood change and memory loss.
I find that many things will influence a woman's experience of the peri-menopause and beyond. Studies show that women's emotional health, social situation and stress levels will influence her experience of menopause. Thus it is not just all about hormones!
A woman's diet and lifestyle, including exercise and stress levels, can play an important part in this phase. Natural therapists view the menopause as a natural transition and seek to support women through this period, providing both symptom relief and preventative health care advice.
Hormone replacement therapy implies that menopause is a deficiency syndrome rather than a natural process. For most women, HRT is not necessary for a healthy menopause experience, and its use should be carefully considered as it is not without inherent risks. Most people are now aware of the longitudinal studies (such as the nurses health study) and their findings which have narrowed the therapeutic use of HRT to short term treatment of severe flushing. While some authorities still recommend HRT to prevent osteoporosis most now believe the risks are outweighed by any possible benefit from a reduction in fractures. Other early cited benefits of HRT on diseases such as heart disease and mood/memory have now also been discounted by substantial research.
Naturopaths and herbalists apply a range of strategies for treating menopausal women and they offer an alternative to HRT for most women. Herbs are used to address symptoms of low oestrogen and progesterone during the peri-menopausal years, helping to balance hormone problems. They can be very effective in treating heavy periods, hot flushes and erratic cycles.
There are other herbs that can be used to improve memory, mood and sleep problems. The herb Black Cohosh is particularly useful for menopausal hot flushes, but I find it works best when combined with other herbs to treat each individual.
A personalised approach will factor in each woman's individual situation, including her diet and lifestyle, and how it may be impacting on her menopausal complaints. A treatment plan may include lifestyle changes such as increased exercise. Some studies have shown that women who exercise regularly experience less severe flushes than sedentary women. Exercise is also important for maintaining good bone density which starts to decline in midlife. Ensuring you have good adrenal function and managing your stress is also important, as your adrenals are responsible for picking up the slack hormonally, once your ovaries wind down. Click here to learn more about your adrenals.
Dietary changes can also be helpful. Foods such as legumes, sprouts, nuts and seeds can be helpful in offsetting declining oestrogen levels. These foods contain substances known as 'selective oestrogen receptor modulators' or more simply SERMs. They appear to interact with oestrogen receptors and can stimulate an oestrogen-like action – which can make up for declining ovarian oestrogen production. Food sources are far safer than using concentrated isoflavone extracts from soy (such as tablets and powders), as these have not stood the test of time. Indeed, soy should only be consumed in a traditional fermented ways (such as tempeh & miso) as it is difficult to digest and can inhibit thyroid function.
Self help measures for hot flushes might include avoiding spicy and hot foods and drinks, stimulants such as coffee, tea and soft drinks, and alcohol which is known to increase heat and sweating. Other tips include regular exercise, dealing with stress and anxiety and dressing in layers to enable easy undressing when hot. Lastly, it is good to try and embrace the journey to menopause rather than fight it. Women who seem to enjoy the time that the menopause brings for reflection and an honouring of wisdom, seem to have less symptoms and more enjoyment. The good thing to know that after the transition happens, many symptoms settle as your body adapts to the new post menopausal state.
natural treatment of acne
Natural Treatment of Acne
Nearly everyone would have experienced acne at some point in their lives – with more than 85% of Australians experiencing some form of acne between the ages of 13-25 years. The typical spots, known as pimples and black heads, can be mild and infrequent or severe and prolonged, bringing both physical and emotional pain and discomfort. Acne vulgaris is the most common form of acne, but there are other types such as acne rosacea which is more common in adult women.
The teenage years are, of course, when we are most prone to this skin affliction and nothing brings dread into the heart of the average teenager more than a bad case of acne. Puberty heralds an activation of reproductive hormones and this increases the likelihood of acne.
Causes of Acne
Acne is caused by androgens (such as testosterone) stimulating the sebaceous glands in the skin of the face, neck and upper body. This stimulation causes an increase in the size of the glands and also an overproduction of sebum. Too much sebum can cause a blockage which results in the small fluid filled spots known as pimples. Bacteria and white blood cells get trapped in the pimples and multiply quickly causing swelling, redness and discomfort. Blackheads are also caused by too much sebum but the dark appearance is due to the presence of the pigment melanin.
Stress is also a common trigger for acne and while this has always been common knowledge to acne sufferers, only recently have studies been done to prove the impact of stress on acne. Exam stress was found in one study to definitely exacerbate acne in students. Stress is thought to worsen acne due to increased hormones produced by the adrenal glands and also by slowing down healing. Self esteem issues are common in most teenagers, but particularly those with acne. Studies have shown that teenagers with acne experience low self esteem, social isolation and are more prone to depression and anxiety. So it is essential that treatment for acne is holistic and takes into account the psychological elements as well as the physical.
The good news is that there is a lot that can be done to treat acne. Firstly, let's look at the conventional medical treatments and some of the problems with them. Standard medical treatment normally involves long term antibiotics which are aimed at decreasing the infection in the skin. The problem with antibiotics is the destruction of healthy bacteria in other areas of the body, such as the gut. This seems counterintuitive when a healthy gut and bowel function are essential in clearing body wastes including excess hormones as well as supporting optimal immune function. Retinoids (such as roaccutane) are another medical treatment derived from synthetic vitamin A which are used in bad cases of acne. These are powerful drugs with many serious side effects and I believe they are best avoided. There are also topical types of retinoid creams that are less harmful that the oral dose. Other treatments such as the contraceptive pill can be used in women to help balance the hormones that cause acne - however from a holistic perspective this is not really treating the underlying cause. Natural approaches always aim to determine and treat what is contributing to the complaint.
Natural Treatment of Acne
Natural approaches to acne tend to focus on hormone balance, a nutrient dense & low sugar diet, healthy bowel function and stress management. Nutrients that are essential for healthy skin include vitamin A, E and C and the mineral zinc. When these nutrients are deficient, the skin is more likely to be unhealthy and will also scar more readily. Scarring in cystic acne always improves when the right nutrients are supplied.
A healthy diet is absolutely essential in treating acne, but not always easy for the average teenager to adhere to. Sugar is a major culprit in acne as it causes a surge in insulin which in turn stimulates an increased production of androgens which go on to trigger acne flare-ups. So avoidance of sugar and refined carbohydrates such as white flour products like breads, cereals and biscuits will indirectly decrease acne. A good intake of fibre from vegetables, nuts & seeds will ensure excess hormones are removed through the bowel, decreasing the stimulus on acne. Probiotic supplements and fermented foods such as yoghurt, sauerkraut, kimchi or kefir can also be useful as they help to promote good gut health, detoxification and robust immunity.
Herbal medicine provides many options for acne with hormone balancing herbs, liver and bowel herbs, immune and general 'skin cleansing' herbs. Once again, when you have a whole health assessment, we can detect what the underlying trigger for the acne is and then an individual herbal formula can be designed for each case and often gives great results.
Stress management is essential in acne treatments and should include yoga, meditation, massage, exercise and a balance should be sort between work, study and rest. If stress is a big trigger, herbs and flower essences can also help.
Natural Topical Treatments
It is normally best to not squeeze pimples and avoid touching your skin too much as your hands carry bacteria, which can make pimples worse. While, most of the problems with acne come from the inside out as detailed above, there are also some good natural remedies that you can apply to blemishes and pimples to promote healing and reduce inflammation on the surface. Apple cider
vinegar diluted 50:50 with water makes an effective treatment for spots as does lavender oil, teatree oil or raw honey applied to individual pimples. Be sure to find a good natural cleanser, use a microfibre cloth, carry out gentle exfoliation regularly and using a light lotion based moisturiser is normally necessary. Stripping too much oil from the skin can create rebound overproduction of sebum which may aggravate skin further. Rosehip or argan oil are very good for promoting healing after a lesion has healed and can reduce scarring.
Patience is also necessary as all treatments for acne, whether they be natural or drug based, can take at least six weeks to have any noticeable impact, as the skin takes some time to respond.


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Therapeutic Touch Massage Clinic
1291 W Danforth Rd, Edmond, OK 73003
(405) 285-9336
1291 W Danforth Rd, Edmond, OK 73003
(405) 285-9336
Regular Hours
Parking: Lot
No coupons available
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Really disappointed in this place. Booked a couple's massage about a week ago for 12:30 today to help celebrate Valentines Day. Showed up today, and they didn't have us scheduled. To make it even worse, the lady at the desk didn't apologize for the mistake, didn't try to schedule, was too busy to even stop scrolling on her cell phone, and had the audacity to question whether we had the right place. I will never use this place, and I recommend everyone else stay away. Inept at even the most basic levels of customer service and human decency. Zero stars.
Didn't know it was possible to get a bad massage until my last experience here. Past massages were great. Last massage only about 10 mins with hands, rest was slow strong pressure on back with forearms and elbows. Neck was not even hands it was knuckles and it wasn't the therapist bc friend with me had same experience. Spoke with manager and apparently this is common practice so beware. Highly disappointed.
I have been a regular customer here for almost 2 years now. The therapists are friendly and professional, and the price is ridiculously low. There was also a recent remodel of the building, and it looks really nice.


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