How Reine DuBois, Clinic Director & Naturopath, Manages Insomnia

How Reine DuBois, Clinic Director & Naturopath, Manages Insomnia

As the clinical director and senior naturopath of The Health Lodge I find myself wearing many hats.
In my clinical practice I treat women like myself all the time – busy with lots of expectations - I call this capable woman’s syndrome.  When I have lots on my mind attempting to rest my busy brain after another 12 hour day can bring fear into an already exhausted body - as an inability to sleep is often a challenge I am faced with.
 

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Health Check: five reasons to put the kettle on and have a cup of tea

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Clare Collins, University of Newcastle

Growing up, tea drinking was reserved for my grandmother’s visits. Making it followed a strict and fascinating ritual. Take scalding hot water. Warm the tea pot. Add one spoon of tea leaves for each person and one for the pot. Cover with a tea cosy. Turn the pot three times to the left, three to the right, then three to the left. Leave to brew. Warm the cups; milk in first, pour through a tea strainer.

My grandmother could taste any attempt you made to shortcut the process. Once Grandma approved the tea, pressure eased and conversation flowed.

In Australia 38% of the general population and 67% of those aged over 70 are tea drinkers. Our median intake is two cups a day, about 400mls.

By world standards we rank 55 for tea consumption, compared to the United States at 69, New Zealand 45 and the United Kingdom, number five. Turkey takes out the number one spot, consuming more than ten times the per capita intake of Australians.

1. Tea and survival

Around the world, tea is the most common drink after water. Popularity increased in the 1800s because the practise of boiling water to make the tea meant water-borne pathogens like cholera and typhoid would be killed, making it safer to drink.

Tea comes from the leaves and buds of the plant Camellia sinensis. Black tea, green tea, white tea, and oolong varieties all come from the same plant, but are processed into dried leaves differently.

Science has muscled in on our tea drinking habits and started to unravel what makes us love our “cuppa”. There is a large group of bioactive components in tea called polyphenols, which include catechins and tannins. Concentrations of these compounds vary depending on how you make the tea, including the amount of tea leaves per cup, water temperature and brewing time.

Catechins have anti-oxidant properties and are most abundant in green tea. Tannins, which inhibit non-haem iron absorption in the gut, are most abundant in black tea. So if you have iron deficiency, avoid drinking tea with meals. But if you have the excessive iron storage condition haemochromatosis, drinking tea with meals will help reduce iron absorption.

2. Tea and your brain

Components of tea that can boost brain activity include caffeine, catechins and the amino acid, L-theanine.

In a systematic review of the effects of tea on mood and cognitive function, the combination of L-theanine and caffeine was shown to increase alertness and attention-switching accuracy up to two hours after consumption. The researchers also found small enhancements in accuracy of visual and auditory attention.

Catechins and the amino acid, L-theanine, can boost brain power. ned the head/Flickr, CC BY-NC-ND

Preliminary evidence also suggests catechins may have a calming effect during the second hour post-cuppa. The authors called for further research using a greater dosage range of catechin and L-theanine to help separate any effects due to caffeine intake.

At this stage however, there is no clear evidence that drinking tea will protect people from developing dementia.

3. Tea and weight loss

There has been a lot of interest in whether tea, particularly green tea, can increase energy expenditure and help with weight loss.

Two Dutch meta-analyses have examined the evidence in studies comparing catechin-plus-caffeine mixtures versus caffeine-only supplements on energy expenditure and fat oxidation (breaking down fat). They found that compared to placebo and caffeine-only groups, people who had catechin-plus-caffeine mixtures were more likely to break down fat.

They also evaluated whether green tea could improve body weight regulation. Their meta-analysis found the group consuming catechins from green tea had a 1.3 kilogram greater weight loss and were more likely to maintain this loss; although there were some differences based on ethnicity and usual caffeine intake.

4. Tea and diabetes

Last year, a pooled analysis of 12 cohort studies compared tea drinking with risk of type 2 diabetes. Researchers found that among those who drank three to four or more cups per day there was a 16% lower risk of developing type 2 diabetes, compared to those who usually drank just one or no cups of tea.

But when they drilled down into the studies, the lower risk was only found in women and those of Asian ethnicity. We need to keep in mind that associations found in cohort studies do not prove causation.

In a meta-analysis of ten randomised controlled trials that lasted eight weeks or more, totalling 608 adults with type 2 diabetes, researchers found mixed results for the impact of drinking tea, or consuming various tea extracts, on blood markers of diabetes control.

While there were improvements in fasting blood insulin and waist circumference, there was no impact on other markers, including fasting blood glucose, LDL (bad) or HDL (good) cholesterol, body mass index or blood pressure.

Both green tea and black tea can significantly reduce blood pressure. Selma Broeder/Flickr, CC BY

Researchers are now focusing more closely on the phenolic components in tea to try and develop compounds that could be used to prevent or manage type 2 diabetes.

5. Tea and heart disease

A Cochrane review evaluated 11 randomised controlled trials that ran for at least three months and were aimed at preventing heart disease in healthy adults or those at high risk of heart disease.

Pooled results showed that both green tea and black tea significantly reduced blood pressure, with black tea lowering LDL-cholesterol and green tea lowering total cholesterol. The small number of studies to date though means these results need to be interpreted with caution, but they do look promising.

Meanwhile, for a host of other reasons it seems that my grandmother was right: a good brew does more than than just warm you up (or cool you down). So put the kettle on, get out your best tea cups, create your own tea making ritual, gather the clan and relax with a cuppa.

The Conversation

Clare Collins is Professor in Nutrition and Dietetics at University of Newcastle

This article was originally published on The Conversation. Read the original article.

Naturopathic treatment for hayfever

Hay fever is one of those conditions that people just learn to live with.  The constant sneezing, itchy eyes and runny nose can be extremely debilitating.  Unlike other allergies, it is a condition that is generally caused by our environment and often no matter how diligent we are with keeping the home dust and mould free we cant control the seasons.

The good news is that there are a couple of very simple hay fever remedies that can help.  Cod liver oil and Fenugreek are two great hay fever remedies that help the mucus membrane to be a little less reactive.

Echinacea and Vitamin D are main immune mediators that help to settle the bodies hypersensitivity to its environment.

Quercetin is by far the most effective nutrient as it works on both settling the immune systems over-activity while mediating the causing factors.

Hay fever relief is often possible with herbs and nutrients.  It may take a little while to figure out what combination best suits the individuals presentation, but I rarely see cases of hay fever that don’t respond favourably.

Occasionally dietary changes are also necessary and looking at digestion can be an important part of finding what works best. The two tests I would recommend when looking at treating hay fever are: a finger prick IgG test looking at foods that might be triggering an immune response; and an IgE blood serum test, a standard blood test that you can request from your GP. This will show the degree of  effect the environment is having on your  hay fever.

For hay fever relief each case needs to be assessed individually and for this I would highly recommend seeing a naturopath. Natural hay fever remedies are highly effective when the right combination of treatment is applied.

Written by Reine DuBois