1. To sift through the information.

Perhaps having access to all this information is the very reason it is important to see a naturopath. With so many different diets and supplements available, it can be confusing to work out what is the best for you. A naturopath takes a thorough case history and can make an assessment of your health priorities, before determining the best treatment plan for you.

2. To save you money.

Taking herbs and supplements is expensive. A naturopath can save you money by recommending only those that you really need, and for hopefully the shortest time.

3. To work alongside your GP or other health practitioner.

A good naturopath will communicate and work with your doctor to ensure that natural medicine can be integrated  with prescription medicine safely and effectively. A naturopath will be aware of any potential drug and herb or nutrient interactions.

4. Management of prevalent chronic health conditions.

Naturopathic treatment can assist with common conditions faced by many people, such as arthritis, metabolic syndrome, hormonal imbalance, infertility, migraines, skin conditions, allergies, immune dysregulation, mood disorders and insomnia. Naturopathy focuses on the underlying cause of a condition, not just symptom treatment.

5. Prescription of quality supplements.

Most naturopaths have a dispensary containing supplements that have been carefully chosen for both their quality and effectiveness. A lot of them will be 'Practitioner Only Products', meaning you have access to products not available over the counter. A naturopath will also monitor any reactions to supplements prescribed and alter the prescription as necessary.

These are some recipes and strategies I use to warm and brighten up grey winter days

Ginger tea

This is one of my go-tos at the first sign of a sore throat. Fresh ginger works best when making a tea. Slice about 2cm of fresh ginger root and simmer in water until it's the desired strength. Pour into a cup with 1/4 to 1/2 teaspoon of honey and a squeeze of lemon.

Hot toddy

It may be old fashioned, but Stone's green ginger wine is a delicious drink if you love ginger. Making ginger tea as above and adding 10ml of ginger wine  takes the tea to a whole other (adult) level.

Alternatively, you can make a hot toddy. Put 1 shot (2 tbsp) of whisky in a mug with a shot of Stone's, 1 tbsp freshly squeezed lemon juice and a teaspoon of  honey. Pour over 200ml of boiling water and stir.

Turmeric Latte

Turmeric latte's have been taking the hipster world by storm for a year or two now. I've been reluctant to join the fad, but have finally jumped on board because I find them so delicious. A turmeric latte is a warming drink and it has the added benefit of being anti-inflammatory and antioxidant due to the actions of both turmeric and ginger.

To make 2 cups:

• 2 cups of milk. Use milk of your choice - dairy, almond, soy or coconut are all fine.
• 1 tsp raw honey
• 1 tsp ground turmeric
• 1/4 tsp ground giner
• 1/4 tsp ground cinnamon
• 2 pinches of black pepper

Combine milk, honey, turmeric, ginger, cinnamon and pepper in a pot. Place over a low heat and whisk until combined. Heat until hot and then pour into 2 cups.

Music

If all other strategies fail, I recommend making a playlist of your favourite songs, sticking your earphones in your ears, turning it up loud, and dancing around the kitchen or lounge room. It's worth sacrificing a little dignity to have this much fun.

Chronic tiredness has been normalised in our society. It's rare to find someone who feels full of energy. Experiencing chronic tiredness can actually put your body into a state of chronic fight or flight. The effects of of the flight or fight response is something I discuss often with patients in clinic. It's a physiological response that was designed in an evolutionary sense to be used in acute situations (such as running from the saber tooth tiger). It's not designed to be switched 'on' all the time, like it is so often in our day to day lives. Having elevated stress hormones from being in this state can undermine our wellbeing.

Contributing to the development of the GFC is the growth of coffee culture which has intensified over the last decade and is masking the extent of the problem. Caffeine and sugar do nothing to build our inherent vitality reserves and they mask how tired we really are. Don't get me wrong, there is nothing wrong with enjoying a good cup of coffee. Problems arise, however, when we are reliant on the coffee to get through the day and feel that we need several cups.

There can be many reasons for this fatigue. However, first some things need to be ruled out - Is there an underlying medical condition? Is there a nutritional deficiency such as a lack of iron? Or is it as profound as living an uninspired life that is making us fatigued?

The discussion on the radio program became even more interesting when our limited human energy reserves were compared to the earth's limited resources and current energy challenge. There are many parallels between the two, and much we can learn from the earth's challenge. Such as:

• The tendency to ignore the early warning signs.
• An over reliance on non-renewable supplies of energy such as oil and coffee. In both instances we're borrowing from the future.
• A blatant disregard for our limitations. As humans in our western culture we are encouraged to be constantly busy and striving for more. In a planetary sense, our economic model demands constant production at the expense of our limited reserves.

There are so many similarities and parallels between our earth's energy reserves and our human ones, and once it's been pointed out you start to notice and think about it.

The program went on to discuss 3 simple personal strategies to counteract the GFC:

1. Get good at listening to your body's early warning signs of fatigue. Develop an increased body intelligence, whereby you have the capacity to notice the state of your body and respond.
2. Increase reliance on renewable sources of energy for your body such as good nutrition, sleep and physical activity. All of these increase our vitality.
3. Respect the fact that we're not machines. As humans we need rhythm and cycles in our lives. We can't just expect our bodies to be 'on' all the time. We need periods of rest.

One of the greatest of all renewable sources is the power nap. If done correctly, having a regular power nap for 20 minutes is a practice that increases energy and vitality. Why is it acceptable in our work culture to leave the office to get a coffee, but it's not acceptable to have a rejuvenating power nap?

Thea O'Connor is a self proclaimed 'naptivist' and her website is napnow.net.au.

The interview and discussion can be listened to here.

In July 2015 I was offered a lecturing position in Nutrition at Endeavour College of Natural Health. This is where I studied for my Bachelor of Health Science in Naturopathy. The thought of teaching was thrilling and terrifying at the same time. I studied for nine years at Endeavour (you read that right - nine!), so was familiar with it, but purely as a student. In the end I decided to feel the fear, but do it anyway.

The result has been discovering a job that I really enjoy but that comes with a lot of hours. The actual teaching hours have only been about 9 hours a week, but the preparation to teach those nine hours has often been at least another nine hours. Added to this is the fact that in order to teach at degree level, you must hold a post grad qualification, or at least be attaining a post grad qualification. So despite the fact that I have a Bachelor of Applied Science AND a Bachelor of Health Science, I have had to return to study in order to work as a lecturer.

Despite my proclamation after achieving my Naturopathy degree that I would never study again, for the last two years I have been in the throes of completing assignments for my chosen course which has the convoluted title of  Bachelor of Medicines Management with Professional Honours in Complementary Medicine, undertaken through the University of Tasmania. The course has taught me so much about 'Evidence based medicine', both orthodox and complementary. I've learnt how to research treatments and critique the available evidence. But as interesting as the course content is, the study load has been huge, with many weeks requiring over 25 study hours.

So, with running the Harvest Health clinic, lecturing, preparing for lecturing and studying, there has been little time left for interesting, creative pursuits such as blogging and recipe creating. I'm currently in between semesters now, so I feel like I can finally breathe out, and I'm hoping to breathe a little life into Harvesthealth.com.au.

Nature marks each season by definite changes. At this time of year, nature’s energy starts to turn inward. The days are shorter and the temperature cooler. Following nature’s lead, we can observe the change and re-focus our own energy. It is an opportunity to take the time to rest. Autumn can be a reflective month, and the ability to slow down and rest will go a long way towards keeping you well over the cooler months.

The colder months should also see a change in your eating habits.

Simple changes to ease the transition to the cooler months:

1. Eat more cooked foods. Our bodies and our digestion need warming in autumn and winter. Eating too many raw foods (including smoothies) can cool you down. Often instinctively we crave soups and stews.
2. Add warming spices to cooking, such as ginger, turmeric, chilli, cardamon and cinnamon.
3. Use garlic, as it’s anti-microbial and can help your body fight the cold virus.
4. Keep moving. Do some exercise every day to keep your circulation and lymph systems moving.
5. Go to bed earlier a few nights a week to allow your body to rest and be restored.

Immune building chicken soup

For those times when you don't have a home made chicken stock on hand, but want the health benefits of real chicken stock.

Stock:

3 free range or organic chicken marylands

1 chopped onion with the skin on

2 roughly chopped celery stalks

1 large chopped carrot

6 peppercorns, 3 bay leaves, 3 sprigs of thyme.

Add all the ingredients to a large saucepan, cover with water, bring to the boil and simmer for about 45 minutes. Take the marylands out of the pan and remove all the chicken meat. You can add the bones back in and simmer for another ½ hour if you have the time. Then strain the stock and disregard the chicken bones and vegetables.

Soup:

1 onion, diced

4 garlic cloves, 2 chopped finely, 2 crushed

2 leeks, finely sliced

1 celery stalk, finely sliced

2 carrots, chopped finely

2 handfuls of oats

Saute the onion and leeks in olive oil for several minutes until softened. Add chopped garlic, then celery and carrots. Cook for a few minutes, then add stock and salt and pepper to taste. Throw in 2 handfuls of oats, which give a creaminess to the soup. Add the crushed garlic and simmer for about 15 minutes, until vegetables soften. Add shredded chicken. You can take out a cup or two and blend with a stick mixer or food processor and then add back in to give the soup a creamy texture.  Add ginger and chilli if you like a spicy soup.

Think about what it would be like to have a bowl of interesting, colourful, nutritious food to look forward to each day. Introducing the Abundance Bowl! An abundance bowl is simply a bowl containing a few or many nutritious ingredients, mostly plants. Having an abundance bowl several times a week will dramatically increase your vegetable intake and have many positive health benefits. Other benefits include the fact that you use pre-prepared grains and vegetables, so the morning preparation time is minimal .

How to build an Abundance Bowl

The beauty of the Abundance Bowl is that there’s no set recipe; you can make it to your own tastes.

Here’s a guide:

• Start with a grain such as rice, quinoa or buckwheat,
• Roast some vegetables such as pumpkin, sweet potato, beetroot, carrot or zucchini

These two steps can both be done at the start of the week and will last several lunches. If you like legumes, either cook a batch when you cook your grain, or opening a can is fine.

• Add some crunchy raw veg such as finely sliced purple cabbage, grated carrot, chopped capsicum or cucumber. Also add some leafy greens if you like.
• Add an extra layer of deliciousness such as sliced avocado or feta cheese.
• Add extra flavour with a handful of chopped herbs such as mint, basil, spring onions or coriander.
• Add some texture with a handful of seeds such as pumpkin, sunflower or sesame.
• Pour over a delicious dressing and you’re done!

You can add or subtract from these steps according to what food you have available and what you like. Make sure you include protein such as legumes, eggs or cheese and healthy fat in terms of a dressing.

Photo from mynewroots.org

Simple Dressings

Tahini dressing:

Whisk ¼ cup tahini, ½ cup water, 1 tbl lemon juice, 1 clove of minced garlic, salt and pepper together.

Herby dressing:

1 tbl apple cider vinegar

2 tbl olive oil

pinch of salt

Finely chopped soft herbs such as basil or chives.

Place ingredients in a jar and shake.

Of course, you don't have to limit the abundance bowl to lunch time. They work well for a simple dinner, an elaborate snack or even breakfast.

Is the hype justified? Is it a topic we should be paying attention to? Absolutely!! This is not just the latest health fad that will fade in a year or so. It is an important topic, which health professionals need to learn about and teach their patients. Taking care of your microbiota is one of the most important things you can do to improve your health, regardless of your condition.  This is profound health care.  With a touch of smugness I can say that Naturopaths have known of the importance of the microbiome for decades. Science is now providing us with the details.  Central to good naturopathic treatment is restoring the health of the gut, and the microbiome is essential to this.

What is the microbiome?

The microbiome is basically the sum total of micro-organisms that live in and on our body, including on the skin and in the mouth.  The area that receives the most attention however, are those that live in the gastrointestinal tract (GIT), mainly the colon (or large intestine).

The microbiome is known by several names including microbiota, microflora, gut flora and GIT ecosystem. The human GIT microbiota contains 100 trillion microorganisms. Not only is this a figure we find difficult to comprehend, it is 10 times the number of cells in the human body! That’s right, human beings are actually 90% microbe and only 10% non-microbial cells.

The microbiome can even be viewed as an organ. It weighs 1 -1.5 kg and rivals the liver in the number of biochemical reactions it participates in. Contrary to popular belief, there aren’t just a few different types of microbes, there are over 1000 different species! We are continually learning more about these different species. What we know for sure is that each species has its own particular function. This is important when buying probiotics, as it is important to get the appropriate species for the condition you're treating.

What does it do?

Science is still discovering new functions of the microbiota. What we know of what it does is quite incredible. Here are just some of its functions:

• Modulates the immune system by up-regulating the immune response and also by protecting against the development of allergies.
• Improves the gut’s motility, i.e. the speed at which food moves through.
• Synthesis of vitamins, including Vitamin K and B vitamins.
• Metabolism of compounds including phytoestrogens

And the big ones that have really captured people’s attention:

• Weight management and
• Mood management.

I have learnt a lot about the human microbiome this year, so I hope to share more in the coming months, including what you can do to take care of it, and what foods are the most beneficial to cultivate a healthy ecosystem.  This is such an exciting topic; it's cutting across microbiology, genetics, nutrition and medicine, but most importantly, it's essential for your health.

Stay hydrated

It may seem obvious, but many of us need to be reminded to drink plenty of water. It is especially important this time of year when for many people alcohol intake goes up. Start each day with a big glass of water and aim to have 6 -8 glasses during the day. If you’re going out, remember the old rule of having a glass of water for every glass of alcohol. Add to this a big glass of water to start the night and another before bed.

Prioritise sleep

To avoid becoming stressed and grumpy this time of year, regular good nights of sleep are essential. A good idea is to make a strict bed time rule for yourself on those nights when you’re not going to be out. 10pm is a good time to aim for. Be strict and don’t allow yourself to stay up late mindlessly watching tv or scrolling through social media.

Manage your diary

Although it can be difficult with children’s activities and work commitments, try to schedule some down time each week. Block off time where you can relax with no commitments.

Love your liver

The extra alcohol and processed or fatty foods that come with celebratory occasions means a lot of extra work for your liver. Often when you’re feeling sluggish and grumpy it can be a sign that our liver is feeling over-burdened by its workload.   Try the following to give your liver some support:

• Have at least 2-3 alcohol free days a week
• Take St Mary’s thistle, a herb which protects liver cells.
• Eat a small salad of bitter green leafy veggies.

Breathe

Often when we’re rushing around we’re unconsciously taking short shallow breaths. Take a few moments to be mindful and focus on your breath. Make your breath slower and deeper through your nostrils. Breathe in for four counts and then out for four counts. It’s amazing how different this simple exercise can make you feel.

Spend time outdoors

If you have the time, each week make an effort to spend some of it either in a park, the countryside or your own backyard. It’s amazing how much more calm and centred we feel after spending time outdoors.

Eat your vegies

Balance the festive food by making yourself a couple of dinners each week that are simple, but full of vegetables and salad.

Take a supplement

During stressful periods our bodies require more nutrients. Ones to consider include the B vitamins, vitamin C and magnesium. Vitamin C and the B vitamins are needed in greater amounts when we’re stressed and magnesium not only aids with the relaxation of tense muscles, it can help with fatigue and insomnia. Herbs can be very beneficial to support your nervous system and stress response. These can include Withania, Rhodiola, St John’s Wort and Skullcap, and are available as either tinctures or tablets.

Drink herbal tea

Take the time to enjoy the ritual of making yourself a cup of tea. Include relaxing herbs such as chamomile, lemon balm, lime blossom, oat straw, skullcap and lavender.

Prioritise

It’s important at this time of year to take stock, and prioritise. Re-evaluate what is important in your life – make your health one of your priorities.

Embracing Winter

There are many things we can do to make sure Winter is enjoyed, and not just endured. Here are the top things on my list.

Move your body

Although there is a natural inclination to hibernate during Winter, it is also important to get regular exercise. As well as helping to stop us becoming sluggish and put on weight, regular exercise is important for our immune system.

 
Wash your hands!

This may sound a little odd, or obvious, but regular hand washing is an effective strategy against contracting infectious illness. Special anti-bacterial soap is not necessary - just plain soap and water, with a proper scrub of the hands is all that's needed.

 
Warming foods
Ok, so it's fairly obvious that at some point I was going to mention food! During the colder months it's important to eat warming foods - this includes soups, casseroles, roasts. The root vegetables come into their own during winter and can form the basis of a meal by just cutting up and roasting in a pan, with some olive or coconut oil and a sprinkling of herbs such as rosemary. Garlic is immune enhancing and can be added near to the end of cooking lots of soups and casseroles for maximum benefit.

Orange

It is no coincidence that many of the vegetables in season now are orange, such as sweet potato, pumpkin and carrots. Orange vegetables are high in Vitamin A which is strengthening to the mucous membranes of the respiratory system.

 
Raw and green are good too

As well as enjoying the delights of winter comfort food, include some greens on a daily basis. Winter provides an abundance of green veggies - silverbeet, spinach, parsley, broccoli and salad greens all grow well. Some raw greens will give your body beneficial enzymes and fibre.

 
Drink warm drinks

Remember Enid Blyton books always contained the characters having 'steaming mugs of hot chocolate'?? A warm drink is very comforting. Beyond the usual tea and coffee, there is a whole world of herbal teas to try. Some good ones to start with are Licorice, Ginger, Dandelion root and Y.E.P (yarrow, elder and peppermint). The occasional hot chocolate is a winter treat to be enjoyed, not to feel guilty about!

 
My favourite immune nutrients
Vitamin C
Vitamin C is effective in preventing and treating common respiratory infections such as the common cold and the flu. It is most effective when taken right at the start of the infection, when you first suspect you might be ill. It is possible to take quite high amounts by taking small doses regularly over the day. Vitamin C is absorbed in the bowel, and maximum absorption is attained when taken in divided doses rather than one large amount.

 
Zinc
Zinc is an essential trace element that is involved in many aspects of immune function. It is essential for the normal development and function of many immune cells. Zinc lozenges are very useful at the start of a cold, and can be taken in conjunction with Vitamin C. Just be careful when taking Zinc, not to take it on an empty stomach as it can make you feel nauseous.

 
My favourite immune herbs

If taken early and often enough, the immune enhancing herbs can stop a cold from developing. At the very least they can lessen the duration and severity of a cold. My favourite ones are Andrographis, Echinacea, Elder and Ginger. They can be taken in tablet form or as liquid extracts. In order to be effective though, they have to be quality herbs taken at the right dose.

 
A cold or two over the winter months is to be expected. However, by taking care of yourself and boosting your immune system, you can make sure they are mild and not debilitating. Embrace the goodness of winter while it's here.

Chamomile

Chamomile (Matricaria recutita; Chamomilla recutita) is a herb that has been used since ancient times. Traditionally it was considered to have two specific fields of action: the nervous system and the digestive system. It works particularly well therefore on nervous conditions that affect the digestive system. Chamomile has always been used with children, indicating that it is considered a very safe and gentle herb.

 
Actions:
Chamomile has the following actions:
anti-inflammatory
antispsamodic
carminative (soothing to the gut wall, and reduction of gas),
mild sedative,
antimicrobial,
vulnerary (wound healing) and
diaphoretic (promoting or inducing a sweat).

You can see that is a lot of actions for a little common herb! Do not under-estimate the humble chamomile.

Conditions treated:

A herbalist might use chamomile to treat the following conditions:
Irritable bowel syndrome
Food sensitivities
Flatulence and colic
Diarrhoea
Gastrointestinal inflammation
Infantile colic
Gastritis, peptic ulcers, reflux
Restlessness and anxiety
Topically for eczema (dermatitis)

Quality
You can use chamomile yourself at home to also treat the above conditions. A cup of chamomile tea may not seem like strong medicine, but if it is made correctly with quality dried herb, it can have the same actions as outlined above. Beware though, a cup of chamomile tea made with a teabag from the supermarket is not the same thing! We are very lucky here in Victoria to have Southern Light Herbs, a family run business that grows and sources the very best quality herbs for their teas. Visiting their farm made me aware of the vast difference in quality between their organic loose leaf herbal tea, and what is packaged and sold as tea in teabags. Their tea is available from organic whole food shops, health food shops, and many naturopaths.

Making a cuppa:

Get yourself some real dried chamomile flowers. Add 1 - 2 tsp per person to a teapot or a cup with a lid. It is very important when making a cup of chamomile tea that the tea is enclosed either by a lid or in a teapot, or else many of the active constituents may escape. Leave to steep for at least 5 minutes. Make it as strong as you enjoy, but I think the stronger the better!

Although night time is the classic time to drink a cup of chamomile tea to help with sleep, it can be enjoyed at almost any other time of day. Make a cup to soothe an upset stomach, to decrease period pain, or to relieve a tension headache.

Chamomile - small herb - big actions!