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

B12 Supplements & Long-Term Toxicity

Hello Lovers of Health,

this week I had a patient come to see me for long-term fatigue and generally just not feeling like himself for years.

He said: "I just feel toxic and tired...I have been like this for years" .

I discovered that he had been taking an over the counter B12 supplement for about 15+ years for no apparent reason. - He said: "I read that is good for me and I may need it?".

This is something I hear all of the time! B12 supplementation. Especially with my vegan patients. And this really concerns me. There is so much on Dr Google, recommending B12 and how safe it is because it is water soluble....this is Not true.

So anyway we did a preliminary urinary metal test and found excessive amounts of cobalt in his urine. Do you know where this comes from? ANSWER: Excessive amounts of B12 supplementation.

He had also chosen a cheep over the counter B12, which was just not absorbing in his system and it seemed, to put it simply, his kidneys were trying to get rid of the excess for a very very long time. Further investigation found he had reduced kidney function in his pathology. - A study found, B12 may lead to negative health outcomes in those with diabetes or kidney disease, including 1mg per day.

I have also seen over supplementation of those taking zinc, which can also displace copper (required by the body for the nervousness system) and over supplementation of iron, which can also effect liver function long term. - This is why testing is so important. 

Other common supplements that may be toxic or have side effects:
Selenium
Vitamin K, B6, A, E, Iron to name a few.

Please make a free 10min booking if you or friends & family have any questions at all about the supplements and forms you are taking.  I am more than happy to support you all where I can.

If you or a family member are confused about your medications I recommend you go to your GP or pharmacist and ask for a medication review.

ASK QUESTIONS:  "Why am I taking this?  What are the side effects?   Do I still need it?  How long will I need to be on it?  Are there any other options?"  

If you want to find out exactly what forms and dosages of supplementation are best for you, please call me.  This is what we are trained specifically to help you with.

Love, Health & Healing to ALL!
Christine x

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.