How Long Does it Take to Feel Better?

The World Health Organisation (WHO), defines health as ‘a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity”. (WHO 1946)

I am sure I sound like a broken record when I say “there is no quick fix and this is going to take time”.

How Long does it Take to Feel Better?
It is an important question, but can we answer it? We all want an indication as to how long will it take for us to feel better again.

There are a couple of things to consider:

Acute vs Chronic
It depends on how chronic or acute a condition is. An acute condition, such as a cold, will respond relatively quickly if your immune system is working well. A chronic health concern will take a lot longer to resolve, and when you return to a state of better health, this will become the new ‘normal’. For example, a person experiencing chronic pain who reduces their pain scale from a 10/10 to 7/10 is moving in a positive direction. For them, a new type of feeling well.

How Long did it Take you to Get to This State of Ill Health?
A critical part of this question is; how long did it take you to get to this point of dis-ease or dysregulation?
How long was the lead up?
What events occurred before becoming unwell?
Was there a significant upheaval? Divorce? Death in the family?
Diet and lifestyle choices; were they able to support you long term and during this time?

We see a lot of chronic, multifactorial health conditions in clinic. These conditions take months even years to develop. It can take quite a while for a definitive diagnosis. Sometimes we forget how unwell we felt before embarking on complementary medicine. It is easy to take one tub of vitamins, make no lifestyle changes and say it never worked.

Complimentary medicine works to support the body as a whole. It gives the body a ‘nudge’ in a positive direction. However,despite what companies or individuals may suggest, unfortunately, there is no quick fix.
Asking your body to recover over one herbal formula is like going for one 40 minute walk expecting to lose weight.

How long!
Obviously we can never give a definitive answer to this question. Nevertheless I have always been taught, as a general rule, for every year you have been unwell, you need to look at one month’s treatment. For example, if you have been ill for five years, you are looking at LEAST 5 months treatment.

I believe it takes a little longer, as people often forget the ‘lead-up’, or haven’t even considered it.

This does not mean you take a few supplements and do nothing else. Complementary practitioners will aim to pinpoint the cause of the dis-ease. Ongoing treatment and check-ups are invaluable in the healing process, as is a healthy trust and relationship with your practitioner.

So, when you take into account, how long it took you to get to a certain point of ill health, hopefully, you can see why one tub of vitamins/herbs may not work.

Patience and persistence is the key. Your health and wellbeing is your responsibility, and any move you make in a positive direction will lead you closer to feeling better.

Start your journey to feeling better by booking an appointment with Libby at ReMed on 1300 173 633

Summer is the best time to consume salads! This salad is an old favourite of mine, passed down from mum. A combination of fresh homegrown tomatoes, coriander and chickpeas. Perfect alongside a main meal and as lunch the next day. Recipe I don’t have exact measurements, it’s all to taste…I don’t always follow recipes closely.

Ingredients

• 1 can of chickpeas (or dried chickpeas soaked and cooked)
• Tomatoes
• 1/2 bunch if coriander
• 1/4 red onion finely sliced

Dressing 

• Olive oil
• White balsamic vinegar
• Salt and pepper to taste

Simple & nutritious !

This is Not About New Year Resolutions

Over the past week in clinic, there has been an overwhelming theme of change. Usually, this is the time of year where we make our obligatory New Year resolutions, which don’t always come to fruition. As many of us have time off over this time of year, I like to use it as an opportunity to practice new routines which will bring positive change before the working year begins.

From December through to February we are bombarded with posts and articles on expensive detox and weight loss diets. However, there is plenty you can do and achieve without spending lots of money on magic pills and potions.

Here are a few basic tips and principles to support your health and wellbeing.
If digestion is weak and sluggish due to overindulgence over Christmas, try beginning your day with 1 tsp of apple cider vinegar in a ½ glass of water 20 minutes before meals to help stimulate digestion. Apple cider vinegar helps to stimulate the release of digestive acid, in turn assisting in the breakdown of food (Tweed 2014). This is a traditional remedy for symptoms such as wind, bloating and that feeling of ‘food just sitting in the gut.’ Apple cider vinegar can also be beneficial when you have an upset stomach. This is a really easy way to support good digestion.

Chew Your Food!
Sounds obvious, doesn’t it? However you would be surprised how many of us ‘inhale’ our food. Digestion begins before we even put food into our  mouth, this involves the thought, preparation and smell of food which gets the digestive system working. Research indicates, thinking about food stimulates gastric secretion in healthy humans, as does the sight and smell of food (Feldman & Richardson 1986). So make sure you enjoy preparing your meals,  sit down to eat and chew your food thoroughly.

Pineapple
Pineapple contains a naturally occurring digestive enzyme, bromelain, powerful for protein digestion. Bromelain is especially useful in conditions such as indigestion and intestinal disorders. Pineapple is a delicious treat this time of year, try having it for breakfast, added to a salad or enjoy as is.

Movement
Start incorporating movement into your life, primarily if your work entails sitting behind a desk and hours commuting in traffic. Whatever works for you, walking, running, Pilates, swimming; movement and exercise is paramount for good health and a sense of wellbeing. Your heart pumps blood around your body irrespective of whether you move or not. However the lymphatic system relies on you moving, so if you feel sluggish and feel the need to detox…exercise.  Begin slowly with half an hour a day, then increase as you feel confident. Aim for four sessions a week of 45 minutes.
Start a meal diary
It is interesting when I get patients to write down what they eat for a week. There is often the realization that they either are not meeting the nutritional demands required or they find they are snacking more than they thought, consuming more sweets and not drinking enough water. When we write out what we consume daily we take responsibility and recognize our daily habits, only then can we change them.
Write out what you eat and drink daily, noting any signs and symptoms you feel after you eat, such as headaches, nausea, wind and bloating; and start to make positive changes.

Back to Work
Before you go back to work, plan your meals, especially your breakfast and lunches. Doing this reduces the temptation to buy fast food. Take leftovers from dinner the night before; this weather is perfect for salads; remember to add a source of protein such as chicken, fish, tofu, legumes nuts, and seeds. I have a few go-to blogs for recipe ideas…

http://www.greenkitchenstories.com/recipe-index
http://www.thenaturopathskitchen.net.au
I hope this provides you with some ideas to get you ready for 2018. I would love to hear some of your ideas!

To book an appointment with Libby Shaw at ReMed Natural Medicine Clinic Lower Plenty, phone 1300 1REMED or 1300 173 633 or book online via our website

References
Feldman, M & Richardson, C 1986, ‘Role of thought, sight, smell, and taste of food in the cephalic phase of gastric acid secretion in humans’, Gastroenterology, vol. 90, no.2, pp. 428-433,
http://www.sciencedirect.com/science/article/pii/0016508586909431
Tweed, V 2014, ‘Can’t Stomach it?’, Better Nutrition, vol.76, no. 12, pp. 24-26

I am sitting here writing this post after my mini pre-Christmas panic. How on earth did it get from the start of November to now a week off Christmas Day?! I thought I was organised; maybe I am; however, it doesn’t stop that feeling of ‘there is more to do.’  Don’t get me wrong, I adore Christmas and everything about it, what I don’t understand is the general rush and craziness associated. As we get closer to the end of the year, many feel under pressure, dealing with looming deadlines, increased financial demand, some have to work through or maybe have lost a loved one. I certainly don’t know all the answers, what I do know is the importance of taking a moment to stop…and breath. No matter how busy you are, or think you are, stop and take a moment.

Here are a few tips to get you through the Christmas period.

Prioritise

One thing we can do is look at our priorities, all too often we have too big ‘to do’ list and have unrealistic expectations of ourselves. Unfortunately, these unrealistic expectations lead to exhaustion and disappointment that we didn’t get it all done.

What needs to be done now?…If it means stepping over and ignoring the mess in your home, fine, you can clean another day.

Woman are often labelled great ‘multi-taskers,’ and yes, we are. We can cook while helping out with homework, answer phone calls, feed our babies while placating and looking after the older children, organise work tasks and home demands. However, multitasking can also lead to the feeling that you never actually get anything done. So, when you feel overwhelmed, I recommend you focus on less and do it well. Don’t expect to get a million things done in one day; this is especially for mothers with very young children. Choose one or two things, and yes, congratulate yourself for getting them done.

An excellent teacher of mine always said, we cannot control what goes on around us, but we can learn to respond appropriately. It takes practice; I don’t think it matters whether we get this right, as long as we practice. I will often get patients to try mindfulness; this is one of the sites I suggest http://franticworld.com/free-meditations-from-mindfulness/

Mindfulness doesn’t require you to sit down and meditate, it just requires you to be in the moment, now…not thinking about what you should or could be doing.

These meditations run from 4 to 10 minutes, again, it just requires time and patience.

Naturopathic remedies

Bach Flower Essences

Bach flower essences come to mind for this time of year, you can buy them from a good health food shop, or your naturopath can make you up a treatment specific to your needs.

Elm

Elm is indicated for occasional feelings of inadequacy and exhaustion from over-striving. Elm exhaustion is temporary; it is when we momentarily lack self-confidence. Usually, when things are goingas planned, the Elm type will be well aware of their mission and be more than capable of fulfilling it, however, when they are out of balance the increased responsibility will make them feel the task is impossible to complete.  Elm also supports the immune system especially during increased work and life demands.

Tissue Salts

Tissue salts are an alternative treatment to herbs if compliance due to taste is an issue, often they are overlooked; however, they are worth considering. Kali phos or Potassium phosphate, is a remedy indicated for this time of year as it nourishes the nervous system. It can help with irritability, insomnia, and malaise, which is not uncommon this time of the year. Symptoms aggravated by stress and worry can respond well to this remedy to ensure a smoother transition into the New Year.

Herbs to consider

Adaptogens are a class of herbs which help to body adapt to stress; they don’t just affect one body system they have a general effect and increase your resistance to pressure. Adaptogens are better to use long-term; they indeed are not a quick fix. Most adaptogens come from the root of a plant, which means making them up as a tea requires time, you need to stop and take time out to brew these herbs up as you can’t just throw the tea bag into a cup with boing water. Your herbalist or naturopath can also make these up into a liquid herbal mix if that is what you require.

Withania Somnifera, or Ashwagandha is a herb commonly used inAyurvedic medicine which helps to provide the vitality to help you get through your day. This particular herb also helps improve the quality of sleep which of course will mean increased productivity and clarity. Ashwagandha is an excellent herb when you feel ‘tired and wired,’ traditionally this herb is taken as a powder mixed into milk before bed to support a restful sleep (Herbal Academy New England 2014).

Ocimum tenuiflorum otherwise known as Holy Basil, is revered as the “Queen of herbs” in India and holds immense importance in Ayurvedic medicine. Holy Basil increases our capacity to cope with stress and enhances our ability to adapt to a stressful environment (Mohan, Amberkar & Kumari 2011). Many studies indicate Holy Basil has anti-inflammatory, immunomodulating and antioxidant, a first-class panacea! (Mohan et al. 2011). As a member of the mint family, it is a pleasant tasting herb, and there are some lovely teas available combining Holy Basil with other herbs to support your nervous system.

How does your stress manifest?

Lastly, try and determine where you hold your stress, some people hold it in their musculoskeletal system which manifests as headaches and muscle pain, others hold it in their stomachs which can result in IBS like symptoms or tummy aches and nausea. Everyone reacts differently, so it is essential to work out where you hold your stress, so you are better equipped to deal with it appropriately.

Natural medicine can support you in so many different ways; please speak to your healthcare practitioner to determine a treatment plan specific to your needs.

As I finished this blog post a lot closer to Christmas than I anticipated, you may want to refer back to this for Christmas 2018!

Libby Shaw is available for appointments this week and throughout January 2018. Call 1300 1REMED or 1300 173 633 or book online remed.com.au

References:

Fisher, L 1993,  The Clinical Science of Mineral Therapy, The Maurice Blackmore Research Foundation

Herbal Academy of New England, course notes, 2014

Mohan, L, Amberkar, MV & Kumari, M 2011, ‘Ocimum Sanctum Limm-Tulsi- An Overview’, International Journal of Pharmaceutical Sciences Review and Research, vol.7, no. 1,pp. 51-53,viewed 11 December 2017, http://twcleansecommunity.com/wp-content/uploads/2014/03/Tulsi-Research-Mohan-Ocimum-sanctum-an-overview.pdf

Optimal Rx, Technical Information-Holy Basil, viewed 11 December 2017

Wells, M 1996, The Bach Flowers Today, Autonomy Book

This is a very good question, and not always an easy one to answer…

If I may, I will begin by saying, naturopaths will work in many different ways. You might see three different practitioners aiming to treat the same condition; however, they will all go about it  very differently. Their final goal and priority is optimal health and wellbeing of the patient, but treatment plans will vary. Many naturopaths have a variety of backgrounds, which again will change the way they practice.

 For example, some naturopaths have a nursing background or another medical science degree, adding to their skill set and treatment options.  Many of us have a background in other forms of traditional medicine and therapies such as yoga, Ayurvedic medicine and Traditional Chinese Medicine, making for a beautiful melting pot of ideas, inspiration, and skills. This is why it is important to understand no two practitioners will practice the same.

Why would I visit a Naturopath?

There are many different reasons you might decide to see a naturopath. You may have a specific health condition; endometriosis, irritable bowel syndrome, menopausal symptoms, issues with weight and digestion or  you may have ‘never felt well since…’

There is no end to this list as we work with acute and chronic health conditions. Most health concerns are far more complicated than you think and involve multiple body systems. From a naturopathic perspective we observe physical, mental, spiritual, emotional, genetic and environmental factors influencing your health. Unfortunately there is a misconception that herb ‘X’ or supplement is specific for ‘X’ condition. This is simply not true,  there are so many other aspects that need to be considered. Contraindications with pharmaceutical medication, the energetics of the herb and it’s specific actions need to be considered as does your constitution. There are some herbs that will not be suitable for some constitutions while another may be indicated.

It can be overwhelming when you google a condition you might or might not have, then google available treatments. it’s sometimes tough to work out what you need as  sometimes you think you need it all. This is where we design a targeted treatment plan according to your specific needs.

This brings me to another critical aspect of our training. We treat the whole person, not just  the disease. Therefore, the questions we ask may not always be connected to direct symptoms, however, it gives the practitioner a clearer symptom picture and a better understanding of the underlying cause.  We may send you back to your GP for further testing and investigations or suggest other functional pathology testing, if this is what is required.

One more piece of advice before I go… good health is an ongoing process. None of us are perfect and we can all do with a little assistance sometimes. Despite popular belief, there is no magic pill or diet that will make everything better straight away. It takes time and patience; you need to work on your health. We are merely there to facilitate this process and happily support you on your journey. 

 To book an appointment with Libby, phone ReMed on 1300 1REMED or 1300 173 633