The main roles of the lymphatic system include managing the fluid levels in the body, filtering out bacteria and housing types of white blood cells crucial to the body’s ability to fight infection. Fluid from the body’s tissues usually drains into lymphatic vessels, which are close to blood vessels. Lymph nodes are small collections of tissue along the lymph vessels that work as filters for harmful substances and help fight infection.

Lymphoedema can occur after treatment for cancer, when lymph nodes are removed by surgery or damaged by radiotherapy. This can stop the lymph fluid from flowing freely through the lymphatic system and can cause fluid to build up in some parts of the body. 

Lymphoedema may affect the arm after treatment of nodes in the armpit or may occur in the leg if nodes in the grain are removed. Facial swelling may also occur if local nodes are affected. Conservative estimates suggest that at least 20% of survivors from breast, gynaecological, prostate cancer or melanoma will experience secondary lymphoedema. The risk of developing lymphoedema seems to be higher in people who have had several lymph nodes removed and for those who have both surgery and radiotherapy to the lymph nodes. 

When does lymphoedema develop?

Temporary lymphoedema
Lymphoedema can start right after surgery. This is called temporary (or short-term) lymphoedema. It’s usually milk and goes away in the next month or so. It can also start later, about 6 to 8 weeks after surgery or radiation.

Chronic lymphoedema

This form of lymphoedema develops slowly over time. It may show up many months or even years after cancer treatment. The swelling can range from milk to severe. Lymphoedema can be a long-term problem, but there are ways to manage it. The key is to get help right away. Lymphoedema is easier to treat and more likely to respond to treatment if it’s treated early.

Signs and Symptoms

Early signs and symptoms to look for include:
– A feeling of heaviness, tightness or fullness in the limb or body part
– Skin changing texture, feeling tight or hard, or looking red
– Less movement or flexibility in nearby joints 
– Swelling (you may notice indentations in the skin from tight clothing, jewellery or shoes)
– Ache, pain or tension in the limb or body part
Some of these early signs and symptoms may come and go. If you notice any of the changes above, you should discuss these with your doctor

February is Ovarian Cancer Awareness Month. Every year, over 1,510 women in Australia are diagnosed with ovarian cancer making it the eighth most common cancer in Australia. Given that there are no screening tests for Ovarian cancers and symptoms are often vague and non-specific, it is important that every woman is aware of her risk factors and what signs and symptoms to look out for. 

Signs & Symptoms of Ovarian Cancer

In the early stages, ovarian cancer presents with few symptoms and any symptoms present are often vague and non-specific, which is why it is usually not diagnosed until the later stages. There is no early detection test for ovarian cancer, so all women need to be aware of the symptoms. The most commonly reported symptoms for ovarian cancer are:

• Increased abdominal size or persistent abdominal bloating
• Abdominal or pelvic (lower tummy) pain
• Feeling full after eating a small amount
• Needing to urinate often or urgently 

Other symptoms include:

• Changes in bowel habits
• Unexplained weight loss or gain
• Excessive fatigue
• Lower back pain
• Indigestion or nausea
• Bleeding after menopause or in-between periods
• Pain during sex or bleeding after sex

Understanding the Risks

There are some factors that may increase a woman’s risk of developing ovarian cancer. Some of these risk factors we can’t do anything about but there are some modifiable risk factors. 

Risk factors for Ovarian Cancer include:

• Increasing age- Ovarian Cancer can happen at any age but is more common in women who have been through menopause with the average age of diagnosis being 64
• Hereditary Factors- these account for approximately 20% of ovarian cancers. Hereditary factors include:
  • Having the BRCA1 or BRCA2 gene
  • Having a strong history of ovarian, breast or some other cancer (colorectal or endometrial cancer)
• Having endometriosis, a previous breast cancer or diabetes
• Use of hormone replacement therapy (HRT)
• Being overweight
• Smoking
• Diet high in saturated fat and meat
• Not having had children or having your first child over the age of 35
• Use of talcum powder in the genital area
• Early puberty or late menopause

Reducing the risk of Ovarian Cancer

The following has been shown to reduce the occurrence of Ovarian Cancer:

• A diet high in vegetables, low in saturated fat and red meat
• Exercise
• Green tea- drinking one cup per day reduced the risk by 24% and two cups by 46%, as you add more cups, you can decrease the risk by another 18% per cup
• Ginkgo biloba
• Vitamins C and E
• Adequate vitamin D levels
• Maintaining a healthy weight

Naturopathic Co-Management in Ovarian Cancer

Naturopathic care alongside conventional treatment for Ovarian cancer aims to:

• Reduce side-effects of conventional treatment
• Avoid negative interactions with conventional treatment
• Enhance positive interactions
• Reduce risk of recurrence

Supplement use in people with cancer is very high with an estimated 91% of newly diagnosed patients using some form of nutritional or herbal supplement and while there is a lot of research on the benefits of specific supplementations there are also some negative interactions to be aware of and to avoid. 

For this reason, it’s important that advice is obtained from a professional who is experienced in working with clients with cancer before starting on any herbal or nutritional supplement both to ensure that you are avoiding potential negative interactions AND that you are taking the right supplements for you, the type of cancer you have and the treatment you are you undergoing. 

If you are interested in finding out more about how a naturopath can help, we offer free 20-minute consultations in person, via the phone or online. Call 1300 173 633 or book online at www.remed.com.au

Your heart is racing, your palms are sweaty, your breathing quickens, your mind is racing, and you can’t focus.

This is what anxiety feels like.

Most people have experienced anxiety in some point in their life, it’s a normal human experience and can in fact be a potentially beneficial response in anticipation of certain dangerous situations because it can alert you of potential danger or discomfort. 

There are numerous human experiences both good and bad that cause normal anxiety, such as a first date, the first day of school, taking an exam or getting married.

So, while occasional anxiety may be normal and even beneficial, there is a point when anxiety becomes a problem.

The main difference between normal anxiety and problem anxiety is between the cause of anxiety and the intensity of it. Normal anxiety comes and goes and may even be expected based on certain events or situations.

People with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. This sort of anxiety interferes with daily activities, is difficult to control and is out of proportion to the actual (or perceived) danger and can last a long time. 

Anxiety can also cause other problems like trouble sleeping, loss of appetite or an increased appetite, physical tension within the body, headaches, dizziness, digestive disturbances, high blood pressure and reduced immune function.

If you suffer from anxiety, firstly, know that you are not alone- in any one year, around 2 million Australians are dealing with anxiety- and secondly, know that help is available. 

Understanding the cause of anxiety is key in being able to treat it effectively. Anxiety can be a stand-alone diagnosis or a consequence of another health problem such as nutritional deficiencies, thyroid conditions, hormonal problems or digestive disturbances. 

Naturopaths are well placed to help people who are experiencing anxiety and yes, I may be biased (I am a naturopath after all!) but I have also suffered from anxiety and for me (and many of my clients) I didn’t find any lasting improvements until someone looked at me as a whole person, helped me understand what was happening in my body and why and then treated me accordingly.   

So, if anxiety is interfering with your life, maybe it’s time to reach out and ask for help

ReMed Natural Medicine – Are You Magnesium Deficient? 

My love for Magnesium is two-fold. For one, I love what a difference replenishing someone’s Magnesium levels can make on their health and feeling of wellbeing and two, it was my own Magnesium deficiency that first introduced me to the world of Naturopathy.

I’d been experiencing twitching muscles which over time progressed to constant eye twitching which was driving me crazy! I asked some nurse friends and doctors about it, but no-one could tell me why it was happening or how to stop it. I then met a Naturopath- an industry I didn’t know much about and if I’m honest was a little sceptical about given I studied and worked in Western Medicine- and asked her about my eye twitch. She quickly identified that I was Magnesium deficient and within three days of taking the recommended Magnesium supplement my eye twitch disappeared- my Magnesium Miracle! It wasn’t just my muscle twitches that went away, I also noticed that my body aches and pains had improved, my headaches had lessened in frequency and severity and my body no longer felt like a tight rubber band ready to snap. So what is Magnesium and what happens if we don’t get enough?

Magnesium is a mineral that is crucial to the body’s function, in fact over 300 enzymes require Magnesium to function. In Australia, up to 72% of people don’t get adequate amounts of Magnesium in their diet and this is before we talk about the things that reduce the absorption and increase the excretion of Magnesium. 

Cooking and processing deplete Magnesium from foods while alcohol, coffee, sugar, soft drink, high levels of protein in the diet and some medications such as diuretics, cytotoxic drugs, antibiotics and Beta Blockers (blood pressure medication) cause Magnesium to be excreted through the kidneys. High stress levels also increase the excretion of Magnesium. Even before we start destroying Magnesium in the kitchen, we’ve depleted Magnesium in the soil so the food we’re eating has lower levels of Magnesium than it used to. If you have any sort of digestive disturbance such as coeliac disease, Crohn’s, low stomach acid, dysbiosis or loose stool or have high stress levels then your body will also have trouble absorbing enough Magnesium from foods. 

Signs that you may be deficient in Magnesium include: low energy and fatigue, muscle weakness, muscle aches, twitches and cramps, high blood pressure, asthma, headaches and migraines, period pain and hormone problems, osteoporosis, sleep problems, stress, anxiety, depression and heart ‘flutters’ or palpitations.

How to increase your Magnesium levels

Eating foods high in Magnesium is a great way to improve your Magnesium status so make sure you’re including some of the following foods into your diet every day: dark green leafy vegies like spinach, kale and collard greens, quinoa, nuts eg. almonds, cashews and brazil nuts and seeds eg. flaxseeds, pumpkin seeds and chia seeds, avocados and whole grains. 

For some people just increasing their dietary intake of Magnesium is not enough so taking a Magnesium supplement may be required. There are a number of different types of Magnesium supplements on the market which come in different forms and doses and not all supplements are created equal! In order to ensure you’re taking the most suitable and bioavailable form of Magnesium for you and at the right dose make sure you consult a health professional such as a Naturopath or Nutritionist. 

Take this quick 1-minute survey to identify whether you are at risk of Magnesium deficiency

https://magnesiumguide.com.au/magnesium-minute/

If you think you may not be getting enough Magnesium or want to know more about the role Magnesium plays in health and disease I’d love to talk to you. Call 1300 173 633 or visit www.remed.com.au to book an appointment or a complimentary 20-minute consultation.

Melbourne Naturopathic Clinic

Caring for Carers – Nurses, this one’s for you!

I’ve been a nurse for the past 14 years and in that time, I’ve worked alongside some of the hardest working, caring and compassionate people I know. People who day in and day out give everything of themselves to their patients often leaving nothing for themselves. Nurses are (rightly or wrongly) trained/expected to put others needs above their own- whether that be not taking their break because a patient needed something, leaving work late so they don’t leave work undone for the next shift or not going to the toilet for twelve hours because there just wasn’t time – which means that they’re often not very good at putting themselves first or allowing others to care for them.

Nurses are at a higher risk for a number of different health concerns most commonly musculoskeletal conditions, obesity and mental health concerns. This comes as no surprise to me- nursing is a physical job, we’re on our feet for up to 12 hours a day, bending, kneeling on the floor and having to move patients that are unable to move themselves. Nursing and shift work lends itself to living an unhealthier life than we would otherwise like to- it encourages a poor diet of unhealthy food often eaten on the run, little time or energy for exercise, insufficient and poor quality sleep, social isolation, poor work/life balance and high stress levels.

Nurses work lives are increasingly stressful- patients are sicker, hospitals are under stress financially and nurses are having to find ways to juggle patient care with all of their other assigned tasks and that doesn’t even take into account the emotional stress of caring for critically ill patients and their family members. There is also the pressure we feel when we’re unwell to still show up to work because we’re aware of the stress our absence puts on our colleagues.

Something else I’ve noticed is that as nurses we can start to have a skewed view of health and wellness. We see such sick people every day that we have a tendency to down play our own health concerns. It really took me studying Naturopathy to change my thinking around this. You don’t have to be critically unwell before you see a health professional for help. Our bodies are very good at giving us little signs when we start to get out of balance and if we don’t listen to this then our body gets louder and louder with more serious signs and symptoms until we have no choice but to do something about it.

Unfortunately, the longer we ignore the messages our body is giving us, the more serious and insidious our health problems become and the harder they get to treat or reverse. Working with nurses and other care givers is something I love to do because I truly understand the difficulties our work presents and I’ve been there- there was a time I didn’t prioritise my own health and wellbeing and paid the price!

If you feel like it’s time to put your health first come and see me at ReMed- you can book online at www.remed.com.au or call 1300 163 773. If you’re not sure about Naturopathy and want to know more you can come in for a 20 minute free consultation to chat about any health concerns and how Naturopathy can help you. Skype and phone appointments also available.

Photo by Sage Kirk on Unsplash

Everyone’s probably heard that antibiotics aren't good for your gut and kill off your healthy bacteria and can cause Dysbiosis but what do they actually do? A team of researchers from the University of Copenhagen and Steno Diabetes Centre in Copenhagen just published a study showing that when three antibiotics were given to young healthy men for only 4 days it caused an almost complete eradication of gut bacteria.

While after 6 months there was a gradual recovery of some bacterial species, the study participants were still completely missing nine of their common beneficial bacteria and a few new potentially pathogenic bacteria had colonised the gut. This research is actually considered a good news story because the results are more positive that what most other research studies have demonstrated.

Dysbiosis has been shown to be a risk factor in a number of diseases including Inflammatory Bowel Disease, obesity, diabetes, psychiatric conditions, Irritable bowel syndrome, allergies, asthma, metabolic syndrome and cardiovascular disease and can cause symptoms such as diarrhoea, constipation, bloating, abdominal pain and cramping, indigestion, reflux, heartburn, food intolerances, fatigue, brain fog, lowered mood, joint pain and skin conditions.

If you’re struggling with any of these conditions or symptoms or have had multiple courses of antibiotics throughout your life then make a time to come talk to me about how we can get your gut health back on track. You can book online at www.remed.com.au or call 1300 163 733.

Alternatively book a free 20 minute appointment to find out how Naturopathy can help you.

As a Nurse and Naturopath, I’m frequently questioning my patients about their sleep- how long do they sleep for, do they wake up overnight- how many times and why, how do they feel when they wake up in the morning?

And the list goes on!

I ask a lot of questions around sleep because I know it’s such an important part of a healthy mind and body and because sleep deprivation can have serious effects on a person’s health.

? Effects of Sleep Deprivation ?

1. Weight Gain- children sleeping <10 hours a night are 89% more likely to be obese while adults sleeping <5 hours a night are 55% more likely to be obese
2. Increased Calories eaten- sleep deprived individuals have a bigger appetite and eat more calories, they have higher levels of ghrelin (hormone that stimulates appetite) and reduced levels of leptin (hormone that suppresses appetite)
3. Reduced Concentration and Productivity- sleep is important for cognition, concentration, productivity and performance. Tasks that require attention are particularly sensitive to sleep loss and sleep deprivation increases distractibility
4. Cardiovascular Disease and Stroke- a review of 15 studies found that people who don’t get enough sleep are at a greater risk of heart disease or stroke than those who sleep for 7-8 hours a night
5. Glucose Metabolism and Type 2 Diabetes Risk- sleep deprivation affects blood sugar and reduces insulin sensitivity. Sleeping less than 6 hours a night has been shown to be a risk factor for developing Type 2 Diabetes
6. Anxiety and Depression- mental health issues are strongly linked to poor sleep quality and quantity
7. Immune Function- sleep deprivation suppresses immune function with people who sleep less than 7 hours a night being 3 times more likely to develop a cold than those who sleep longer than 7 hours
8. Increased Inflammation- sleep loss activates inflammatory mediators in the body which is big risk factor for chronic disease
9. Decreased Sex Drive- sleep deprivation and disturbed sleep are associated with decreased libido and sexual dysfunction
10. Increased risk of accidents- driving when sleep deprived is similar to drunk driving and greatly increases the risk of accidents and near misses
11. Reduced Muscle Building- lack of sleep causes hormonal changes that make it harder for the body to build muscle and heal
12. Increased pain- sleep deprivation may actually cause pain or at least increase people’s sensitivity to pain

How much sleep do you really need?

There isn’t a one size fits all approach to the number of hours of sleep your brain needs. It depends on a variety of factors, one of these being age. Remembering that every person has different needs, research has provided some guides as to the average amount of sleep needed for different age groups:

• 0 to 3 months: should aim to get between 14 and 17 hours in a 24-hour period
• 4 to 11 months: should aim to get between 12 and 15 hours
• 1 to 2 years: should aim to get between 11 and 14 hours
• 3 to 5 years: should aim to get between 10 and 13 hours
• 6 to 13 years: should aim to get between 7 and 8 hours
• 14 to 17 years: should aim to get between 8 and 10 hours
• 18 to 64 years: should aim to get between 7 and 9 hours
• 65 years and above: should aim to get between 7 and 8 hours

Sleeping too much is as bad as sleeping too little

Research findings reveal that sleeping for too many hours can actually be just as damaging as sleeping for too few hours. This means that as tempting as it may be, sleeping for 12 hours on a Sunday night might do your body more harm than good.

Keeping a Sleep Diary

If you’re not exactly sure how much sleep your brain needs, try keeping a sleep diary. Write down the time you go to bed, making adjustments in the morning if it’s taken you a while to fall asleep and log the time you wake up and how you feel when you wake up. At the end of the day, write down your energy level and if you noticed any issues in your daily work. Did you have trouble focusing? Were you more or less productive than normal? Did you feel a little short-tempered? Did you have problems keeping your thinking positive? How was your mood, stress and anxiety levels?
After doing this for a period of time, you can spot the optimal sleep length for your best daily functioning and health. You might even notice the best times for you to head to bed and wake up.

If you’re having trouble getting enough sleep, Naturopaths have plenty of things in their toolbox to help. Make an appointment to see me at ReMed Natural Medicine Clinic in Lower Plenty by booking online or call 1300 163 733.