Non Alcoholic Fatty Liver Disease 8 Tips to help you heal your liver

Non alcoholic fatty liver disease  (NAFLD) is the most common liver condition seen in westernised countries.  Mostly commonly affecting men, however it also effects women and seen to be somewhat prevalent in 9.6% of children in the USA. (1)   As the name suggests, it is not associated specifically with alcohol or alcoholism, more so with obesity in both adults and children.  I will say in clinic I have also seen seemingly healthy individuals diagnosed with NAFLD who are not obese at all as there is also a genetic link.

NAFLD has a strong association with metabolic disease, which is also seen with with high levels of insulin resistance and type 2 diabetes.

So what can you do if you are diagnosed with fatty liver disease?

- The answer is plenty!

The good thing with treating NAFLD is that we get back to grass roots in our approach.  This is really exciting for me as a naturopath, as not only do I get to prescribe some really tried and true herbal interventions.  We also get to work together utilising most important diet and lifestyle changes.

For some people, we may need to focus on long term controlled weight loss.  As rapid fluctuations are associated with an increase in visceral adipose tissue. – That is, the fat around our waist.   Rapid weight loss is also linked with metabolic syndrome, inflammation and insulin resistance.

Here are 8 Tips to help you heal your liver.

1.     Drink fresh, carrot, beetroot, celery, spinach and pear juice daily. – This juice is perfect for liver cleansing.  It is also nutrient dense, detoxifying and blood building.

2.     Eat Raw Bitter foods daily – Bitter green leafy veg including; chicory, rocket, dandelion leaf and dark leafy greens, Brussels sprouts.  These also wake up your digestion from the moment you put them in your mouth (causing salivation) helps cleanse at the other end…if you know what I mean?  Click here for some inspiration Easy Lunches.   For some of you we may need to support your gut health first, due to digestive issues.

3.     Drink a dandelion root and chicory root coffee each day.  These two herbs are well known for their liver supporting values and can help replace coffee.

4.     Turmeric latte – grab a ‘very now’ turmeric latte with almond, whole organic soy or coconut milk.  Turmeric supports for phase 2 liver detoxification and is known for its therapeutic value in reducing inflammation in general.

5.     Eat real food – anything that comes in a packet, jar or can is pretty much processed food.  Eat fresh vegetables daily, 1-2 pieces of fruit.  Include oily fish twice a week, chicken once and lean red meat once per week.  Click here for some lunchtime inspiration...

6.     Avoid white food – pasta, bread, white potato and rice etc.  These are high GI foods and will contribute to your blood sugar issues and add to the fat around your waist.

7.     Sip lemon in warm water – This is an old favourite.   It is stimulating for your digestive system and a perfect opportunity to help cleanse your system.  You can also use apple cider vinegar.

8.     Start Exercising 15-20mins daily – do something you love.  It doesn’t have to be the gym.  Dance at home to 3 of your favourite songs (You may not be able to stop at 3. ha!)  or take a fun dance class.  Take the dog for a walk to the park and play running games at the same time every day. – He or she will love it too.  Walk in nature.

As well as the herbal suggestions above, StMary's Thistle (Silymarin) is one of the most researched herbal interventions when it comes to all things liver health.  It is a beautiful herb that can be used in conjunction with a holistic health program to support you.

As you can see there is a lot we can do to help support this very important organ in our body.  If you are feeling fatigued, flat and generally low in energy and mood, getting your liver functioning optimally and reducing toxins in your body will help support your overall health.

If you believe you have issues with your liver health, please get in touch to find out more about how I can help.  I may refer you to to GP for further testing. You can book a free 10min phone consultation online at Love Thy Health to ask me questions or find out more.

CLICK HERE TO BOOK ONLINE

Health and Wellness to you.

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Lose Weight While You Sleep

Lose Weight While You Sleep

Did you know that insufficient sleep is seen to be directly associated with weight gain and obesity?   

So before you pay for that new gym membership to start off your 2020.   Consider giving yourself permission to sleep and commit some time and energy to improving your sleep quantity and quality by making some changes.

I am thinking if you are like me you have probably been enjoying the festive season and staying up later.  This can have a significant impact on our circadian rhythm / sleep cycle.

Disruption to this system and lack of sleep can affect our caloric intake and increase consumption of unhealthy foods.  Alterations in appetite regulation can also affect our hormone production and regulation  while promoting weight gain.1,2.

Following is a full list of effects of short sleep duration compiled from Bioconcepts Research.

Short sleep duration in humans has been shown to: 3

• Shift the balance of reward and impulse control toward enhanced reward and impaired executive functioning and impulse control

• Increase stress and activate the hypothalamic pituitary adrenal axis

• Decrease leptin levels

• Increase ghrelin levels

• Decrease Glucagon-like peptide-1 levels

• Increase the opportunity to eat

• Delay and enhance the endocannabinoid signaling pathway

Each of these pathways has been shown to increase food intake in human study participants.3

Additionally, while an unhealthy diet, obesity and poor sleep appear to be a vicious cycle, a recent systematic review and meta-analysis concluded short sleep as a causal factor driving obesity risk.4

It also doesn’t hurt to hydrate well, eat your greens, move your body, plan your meals, track your symptoms, snack smart, remove sugary triggers from your pantry and solidify your new health routine commitments with a friend. But perhaps getting your 7-8 hours of sleep a night could be a more relaxing approach to your new year and could prove to be a more effective weight loss tool in the long run.

If you are struggling with sleep here are some helpful tips to get you started.

Love Thy Health ARTICLE: Good sleep & How to Get it.

Make a time to see me to support you to find a cause for your sleep issues. To discuss herbal and supplemental interventions to support better sleep quality and quantity.

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

References

1. Isaac Smith, Katherine Saed, M.-P. S.-O. Sleep and food intake. in Sleep and Health (ed. Grandner, M. A.) 243–255 (Elsevier, 2019).

2. Kelly Glazer Baron, E. C. Sleep and healthy decision making. in Sleep and Health (ed. Grandner, M. A.) 359–369 (Elsevier, 2019).

3. Spaeth, A. M. Insufficient sleep and obesity. in Sleep and Health (ed. Grandner, M. A.) 189–201 (Elsevier, 2019).

4. Patrice L. Capers, Aaron D. Fobian, Kathryn A. Kaiser, Rohit Borah, and D. & B.Allison. A systematic Review and meta-Analysis of Randomised Controlled Trials of the impact of Sleep Duration on ADiposity and Components of Energy Balance. Obes. Rev. 9, 771–782 (2015).

Smoke inhalation - Natural Ways to Support Your Health When Affected by Smoke.

Firstly my heart goes out to all of those of you who are affected by fires here in Australia. My hope is that we this will soon be over. At the moment the main concern seems to be smoke inhalation. I am just reading in my local community group that in the cities we are also being affected by smoke.

I hope the following helps.

So much love to all at this very difficult time.

Natural Ways to Support Your Health When Affected by Smoke.

• Steam inhalation 2-3 drops of an essential oil eucalyptus to boiled water in a stable pot or bowl, put a towel over your head and breathe in the steam. To help clear out sinuses. You can also add 1 drop of lavender oil as it is very calming to breathe in. Eucalyptus is also antimicrobial. So it will also will help reduce opportunistic respiratory infections while your immune system is low due to smoke exposure.

• Increase water intake to 2lts to reduce throat irritation, dry nasal passages and coughing.

• Herbal eyewash may help soothe irritated eyes. Herbs such as calendula, eyebright, or goldenseal should be available at health food store. You can purchase a pre-made mix or add a 1-2 drops of the herbal tincture to an eye bath.

• Eat anti-inflammatory & antioxidant rich foods: ginger, turmeric, beetroot, green leafy vegetables, pineapple plus the pineapple core contains bromelain - anti-inflammatory enzyme) in juices. Berries; goji, blueberries, elderberries, cranberries. Fatty fish; mackerel, tuna, salmon, sardines. To support your immunes system and help reduce inflammation in your body.

• Supplements:  B vitamins to support your nervous system and detoxification. N-acetylcysteine (NAC) supports detoxification and helps reduce oxidative damage that may be caused by smoke inhalation. Vitamin C supports the immune system and is also an antioxidant reducing toxins in the body.

• Herbal Stress Support: Withania / Ashwaghanda, lemon balm / Melissa off., passion flower, kava.

• Herbal Immune support may include: Echinacea,  marshmallow root, mullein, elecampane and licorice (not for those with high blood pressure).

Remember the key is to reduce exposure when possible. Smoke inhalation commonly happens when you get trapped in a contained area, so if there is of course no fire and you are in your home, close windows and turn on fans. Please take time for gentle soothing activities that soothe your soul and always ask for help when you need it.

Lifeline is available 24hours and have helpful information for those affected by natural disasters.

My love goes out to all, please take care.

Christine x

More articles you may find helpful…

Which Detox Suits You

10 Cleansing Tips for the Holiday Season

The Number One Principle for Health and Why Self Care is So important

Good Sleep & How to Get it

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Good Sleep & How to Get it

Our busy lives mean that we are constantly on the go. We juggle many tasks and responsibilities, and strive to be as productive as possible. Does this sound like you?

It is estimated that around 50% of adults experience occasional insomnia, with approximately 10% of adults suffering from chronic insomnia.

In an age where being busy has become trendy, the importance of sleep is often forgotten. We all know that we need to sleep, but it pays to stop and consider the quality of your sleep as well as the quantity.

Sleep is not just about resting. It is during sleep when your body excretes growth hormone and melatonin levels rise – this leads to tissue regeneration and antioxidant activity respectively. When you are asleep, your body resets its metabolism, regenerates bone and connective tissue, regenerates your liver, breaks down fat stores, and supports blood sugar regulation. A lack of sleep causes an imbalance of cortisol levels and even alters your appetite hormones, meaning that you are more likely to overeat during the day.

Not getting enough quality sleep, therefore, is associated with many conditions including diabetes and obesity, imbalanced cholesterol and triglycerides, increased cardiovascular risk, accelerated ageing, poor concentration and memory, lowered immune function, stress, irritability, anxiety, depression and low mood.

There is good news though, as fortunately there’s a lot that can be done in terms of lifestyle to support good sleep.

What can you do?

·      In the evening, dim the lights and stop using screens (computers, tablets mobiles) at least 30mins to one hour before bedtime – this is very important as blue light stops your body producing melatonin.  Read a non-electronic paper book or novel – something relaxing or journaling.

·      Include good quality protein in each meal – this helps your body produce neurotransmitters to support good mood and good sleep

·      Avoid alcohol if you experience sleep problems

·      Magnesium and potassium rice foods can help relax the body – A little avocado or organic yoghurt.

·      Don’t eat a too close to bedtime – finish your last meal of the day by 2 hours before bedtime to give your digestive system a rest

·      Avoid coffee and other caffeinated drinks after lunchtime

·      Have a cup of herbal tea after dinner – for example chamomile, lemon balm or passionflower

·      Go to bed and rise around the same time each day – this ensures your body gets into a rhythm and you may not even need an alarm clock to wake you in the mornings

·      Move your body daily – exercise is as important for good sleep as it is for overall health

·      Make sure you are exposed to sunlight during the day – this supports your circadian rhythms and helps you produce the ‘happy hormone’ serotonin, which is then converted to the ‘sleep hormone’ melatonin

·      Wind down before going to bed – you may like to have a bath or read a good book

·      Make sure your bedroom is dark and not too hot

·      Write down any worries in a journal before going to bed, so that you can put them out of your mind

·      Have a relaxing lavender essential oil bath 1 hour before bed

·      Make sure you have a comfortable supportive bed.

How can a naturopath help?

Naturopaths are well equipped to support your sleep. They can:

-       Identify any underlying causes of poor sleep – this can include health conditions, medications, stress & lifestyle factors etc

-       Prescribe an appropriate magnesium

-       Prescribe a tailored liquid herbal remedy to ease restlessness, anxiety etc and promote good sleep

-       Prescribe homeopathic melatonin if indicated

-       Advise you on what further foods to eat to support good sleep

If you have trouble falling asleep, difficulty staying asleep, or wake unrefreshed, get in touch to find out more about how I can help you.

Wishing you good rest and sweet dreams!

Christine

Naturopath BHlthSc. (Nat) NHAA ECNH

If you are struggling with sleep difficulties, please call me I’m happy to help you.

If you would like to read more about natural ways to reduce insomnia - you can goto Snoozy Monk

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

For more on her retreats and holistic wellness program touch here:

FACEBOOK or INSTAGRAM

or call (61+) 0409027221

Click to make a booking:

Western Health Collective, West Footscray 9687 5670

Love Thy Health, West Footscray  0409 027 221

This article provides general information and is not intended to constitute advice.  All care is taken to ensure information is accurate and relevant.  Please see your practitioner for personalised health treatments and advice.