Cold turkey is the preferred method for giving up smoking according to public health researchers at the University of Sydney - with more than two-thirds of smokers giving up permanently.

Led by Dr Sally Dunlop, a research specialist in the determinants of health-related behaviours, the team is launching a study that will investigate how and why smokers choose different methods for giving up.

Officially labelled ‘unassisted cessation’ the cold turkey method is the most common form of successful smoking cessation. According to Dr Dunlop this method has been understudied and unexploited as the major contributor to national cessation rates.

“Both prior to and since the advent of nicotine replacement and other pharmacological therapies, unassisted cessation has proved to be the approach which most smokers use to finally stop.”

“We believe it is time to pay much closer attention to the potential role of the cold turkey method,” says Dr Dunlop.

The study will concentrate on data from interviews with ex-smokers who have quit for a minimum of 12 months and a maximum of five years, with a focus on those with nearer to five years continuous abstinence.

“We also intend to study a smaller group who are attempting to quit unassisted during the study period,” states Dr Dunlop.

Co-researcher on the study, Simon Chapman, Professor in Public Health at the Sydney Medical School, says Australia has progressively introduced the world’s most comprehensive population-focused tobacco control program. The government target of getting smoking prevalence to ten percent by 2020 might be overly optimistic however unless we understand why unassisted methods of giving up are the most successful.

“If we can understand why this method appears to work for most ex-smokers we can create relevant and impactful future tobacco control policies and practice. We can also help create the relevant support mechanisms for persons wanting to give up cigarettes,” he says.

Recent NSW data show that, of smokers and ex-smokers who made a recent quit attempt, 30-43 percent reported using quit smoking medications, less than 10 percent reported calling the Quitline, and less than five percent used smoking cessation clinics.

“Today’s male lung cancer incidence rates were last seen in 1962, and female rates will never reach even half the peak rates once seen in men,” say Professor Chapman.

But with just over 15 percent of people aged over 14 still smoking daily it’s time to learn more about the way that most ex-smokers stopped.

The two-year study, which will commence in January, has been funded by the National Health and Medical Research Council.

Making baking healthy!

Baking your own cakes, biscuits and other treats is great fun! It also gives you the opportunity to control exactly what is going into your food, avoiding nasty additives and allergenic foods.

There are many easy substitutions that you can make when it comes to baking. Using natural sugar alternatives, different flours and natural flavourings can turn an unhealthy food into a healthy and satisfying treat.  Baking is all about experimentation (it is a science after all). Trying new ingredients will give you success and disasters, but once you get the feeling for it you will be able to create some great food that will benefit your and your family’s health.

SUGAR

Sugar is one of the very worst things we can put into our body. It offers little to no nutrition, spikes our blood sugar levels and robs our body of vital nutrients. Try these sugar alternatives next time you bake:

Xylitol

Xylitol is a naturally derived fruit sugar that can be used interchangeably for sugar in baking. It has a low glycaemic index, helps to prevent tooth decay, and out of all of the sugar substitutes it tastes the closest to sugar.

Stevia

Stevia is a herb that has  a natural sweetness with extremely low calories. The sweetness comes from pythochemicals called steviol glycosides, not from actual sugars, meaning that is has the lowest GI of all sugar substitutes. Stevia is super sweet, so you only need to use a small amount. You can buy in a powdered form or a liquid extract.

Honey

Raw honey is a truly natural sweetener, coming straight from the bee hive to you. Honey is well tolerated by diabetics and those with blood sugar issues. You can use honey in most recipes, but remember that as it is liquid you may need to adjust the amount of flour or other ingredients.  Pure honey  also contains B vitamins and trace minerals.

Maple syrup

Maple syrup (the 100% pure form not the sweetened variety) is a great choice for sweeteners containing manganese, zinc, B2, calcium and magnesium. Maple syrup has a delicious malty taste. Like honey you will need to adjust the amount of flour or dried ingredients you use.

FLOUR

Wheat flour (especially white flour) has been refined and bleached to make it more uniform. A better choice would be organic wholegrain flour, which at least will be free of chemicals. Try these other alternatives too…

Spelt flour

Spelt is a grain related to wheat that is great for those with wheat intolerance or sensitivity. Spelt is lower in gluten than wheat and generally higher in nutrients. You can substitute spelt flour 1:1 in recipes.

Kamut flour

Although not as readily available as spelt flour kamut is a great alternative to flour in baking, having a low GI and being high in protein.

Buckwheat flour - GF

Buckwheat is a good gluten free alternative in baking. Buckwheat is alkaline (anti-inflammatory), high in calcium and other minerals. As buckwheat has no gluten it is more suited for use in biscuits and denser cakes, as it will not rise as flour with gluten does.

Coconut flour - GF

Coconut flour is a healthy alternative for use in baking biscuits, brownies and slices.

Almond flour - GF

Almond flour is a high protein, nutritious gluten free flour options that is great for making friands and cakes. The only downside is that almond flour will contain oxidised oils which are not so great for your health. Make you own flour in a nut grinder to reduce this possibility.

OILS

There are many healthy oil options to add to your baking. The number one rule is NO MARGARINE! It is very detrimental to your health. Also don’t use polyunsaturated oils such as olive and sunflower oil in cooking as they can easily turn into trans fats.

Butter

Butter is actually a very good option for cooking as long as it is organic. Organic butter is very heat stable and has good amount of the fat soluble vitamins A, E and D. It also contains butyric acid, which helps to improve gut health.

Coconut Oil - DF

Coconut oil is another great oil to use in baking as it is very heat stable and has many health benefits.  You can substitute coconut oil for most other oils in cooking easily.

Cold pressed oils

The best liquid oils to use in baking muffins and the like is macadamia or rice bran oil, both of which have a high smoke point so will produce less trans on cooking.

BAKING POWDER

A little known fact is that conventional baking powder contains aluminium, which is detrimental to your health. Buy only aluminium free baking powder and pure bicarbonate of soda.

COLOURINGS

Artificial food colourings are chemical based and should be avoided, especially with children. Try these alternatives to add colour to baking.

Beetroot

You can use beetroot powder available at health food shops) and even just a little beetroot juice is enough to give a red/pink colour to foods.

Turmeric

A little turmeric added to hot water makes a bright yellow colouring. Don’t use too much though!

Berries

Pureed frozen berries make a great purple or red colour – just add some hot water to defrost then blend to a paste.

One of Australia’s leading scientist in the field of Glycemic Index research, Dr Alan Barclay, says with the silly season upon us, you do not have to forsake all of your Christmas favourites this year to avoid the battle of the bulge. Dr Barclay, who is also head of research at the Australian Diabetes Council, says it’s simply a matter of swapping rich and fatty high GI foods for healthy low GI alternatives.

Come January, not only will you have not gained unwanted weight, you will start the New Year two steps in front of all your friends, simply by following an easy low GI Christmas meal plan.

“Yes, you can still have your turkey, potatoes and trifle, but by making small, simple modifications, you can lower the GI of your festive dinner. By doing this you will be eating the healthiest foods for your body and this will help prevent weight gain in the process. All you have to do is swap high GI foods for healthy low GI alternatives,” said Dr Barclay.

The Glycemic Index is a dietary tool that helps us to differentiate between the various carbohydrate foods we eat and how our bodies use them. Research has shown that if we eat too many high GI foods and not enough low ones, we are at risk of developing significant health problems such as diabetes, heart disease and stroke.

Of course, a healthy Low GI diet can and should be eaten all year round not just on any one day but if you want to watch what you are eating over the festive season here are some practical tips...

DR ALAN BARCLAY’S CHRISTMAS SURVIVAL PLAN

Main course:
•    Roast turkey breast, roast ham, roast sweet potato, parsnips, carrots, sweet corn and Low GI potatoes
•    Stuffing made with Burgen low GI bread or traditional oats, or
•    Honey and oregano roasted leg of lamb with vegetable roasties, or
•    Any seafood (avoid deep fried or battered varieties)

Side salad:
•    Blu Gourmet pearl couscous salad with vegetables and cashew nuts and sesame dressing, or
•    Potato salad made with carisma potatoes or any other salad combination - just avoid the creamy, fatty dressings

Dessert:
•    Pavlova with lite whipped cream or low fat yoghurt, sliced strawberries, bananas, grapes and passionfruit, or
•    Trifle with sponge finger biscuits, diet jelly, low fat custard with strawberries and blueberries on top and 99% fat free fromage frais, or
•    Vanilla pannacotta with strawberry salsa, or
•    Try Chrismas shaped gingernut biscuits

As well as preventing weight gain, a healthy low GI diet can lower the risk of developing diseases such as type 2 diabetes, breast cancer, heart disease and stroke. It has also been shown to help to improve concentration, depression and pregnancy outcomes.

The easiest way to find healthy low GI choices is to look for foods in the supermarket with the low GI symbol.

Foods with this symbol have not only had their GI tested at an accredited lab, but they must also have met category specific nutrient criteria for calories/kilojoules, total and saturated fat, sodium (salt) and where appropriate, fibre and calcium.

The GI Symbol Program makes it easy for everybody to put nutritious, low GI food choices into their shopping trolley and reap the long-term health benefits of enjoying a low GI diet.

To find out more about the GI Symbol Program, the Glycemic Index Foundation and low GI eating, log onto www.gisymbol.com. To view GI values for over 1000 foods on Australian supermarket shelves go to www.glycemicindex.com

EMBARGOED UNTIL  29 SEPTEMBER AT 0700 HRS AUSTRALIAN EASTERN TIME

A world-wide study involving University of Sydney researchers has concluded that a costly and controversial treatment for neonatal sepsis is ineffective. Neonatal sepsis - a leading cause of infant death - is a blood infection in newborn babies.

The International Neonatal Immunotherapy Study, (INIS), investigated the use of intravenous immune globulin (IVIG) as a treatment for infection in more than three thousand babies from neonatal intensive care units across the globe.

The study published today in the New England Journal of Medicine concluded that the rate of death or severe disability in babies with suspected or proven neonatal sepsis who were given IVIG was the same – 39% - as in those who were given the placebo.

Professor William Tarnow-Mordi, Director of Neonatal Trials at NHMRC Clinical Trials Centre, University of Sydney, and Director of the WINNER Centre for Newborn Research, said newborns have low levels of antibodies against infection, known as immune globulins. Earlier research had suggested that treatment with IVIG, a human blood product extracted from donated blood, could reduce deaths in babies with serious infection by half.

Professor Tarnow-Mordi, who led the study in Australia said:
“While some authorities had recommended routine IVIG in babies with suspected infection, others have been waiting for the results of the INIS Study.

“IVIG is not cheap and supplies are strictly limited. It requires significant time and effort to administer, with added risks of fluid overload or of introducing hospital-acquired infection,”

“This study rules out, beyond reasonable doubt, the moderate reductions in death or disability which we were looking for. Reducing the use of IVIG in babies could help free up this precious resource for other sick patients,” he said.

"Members of the INIS Collaborative Group are to be congratulated on a major achievement," said Associate Professor John Ziegler, Chair of NSW Health IVIG Users Group. "This encourages others to investigate, with equal rigour, whether IVIG is effective - and cost effective - in other illnesses where a role for IVIG is suspected but not established."

“The International Neonatal Immunotherapy Study illustrates the importance of reliable, high quality research for clinical policy across all age groups,” added Professor Warwick Anderson, Chief Executive Officer of the National Health and Medical Research Council.

More than forty per cent of the newborns participating in the trial were recruited in neonatal units in Australia or New Zealand, co-ordinated through the National Health and Medical Research Council Clinical Trials Centre at the University of Sydney.

Worldwide, the trial was co-ordinated by the National Perinatal Epidemiology Unit in the University of Oxford, led by Professor Peter Brocklehurst.

The study was funded locally by the National Health and Medical Research Council, with additional funding by the UK Medical Research Council and New Zealand Health Research Council. IVIG in Australia was made available to study hospitals by the Australian Red Cross Blood Service and funded by Australia’s state governments.

Spring is here so it’s time to get out of hibernation mode and clean out your home, workspace and your body! Detoxification is a process that happens in our bodies every single minute of every day. We accumulate toxins from our environment, the food we eat and through chemical reactions occurring within your body.

In this modern day and age we are exposed to environmental toxins more than ever. Studies are coming out every day indicating that items we use every day such as plastics, cleaning aids, skin care and cosmetics, pesticides and herbicides in the foods we eat and air pollution are accumulating in our bodies and having a detrimental effect on our health.

So if your body detoxifies every day then why do we need to do a detox program? The answer is that the body was never built to deal with this huge influx of toxins, leading to increased build up in the tissues and subsequent dis-ease. Add this to the fact that our diets are less than optimal and you have the recipe for a toxic concoction brewing right within your very tissues.

Sound scary? Not to fear as there are lots of things that you can do to naturally enhance your detoxification pathways and rid your body of these excess toxins.  It is beneficial to undertake a specific detoxification program at least twice per year (depending on the amount of retoxing) to get your body squeaky clean again.

There are dozens of types of detox’s available, with some incorporating just a few dietary changes and other being more complex, involving supplements to help to enhance the process.

The liver

The liver is one of the most important detoxification organs, having the job of breaking down toxic substances and releasing for excretion via the bowels and kidneys. The function of the liver can be easily compromised by drinking alcohol, taking drugs and even eating lots of artificial food additives such as MSG, artificial sweeteners,  food colouring and preservatives.  An absolute must in any good detox must be to avoid drinking alcohol and soft drinks, which hinder the livers performance. Coffee should also be avoided for best results.

The kidneys

The kidneys filter around 1 litre of blood every minute, passing it through small tubes which act to filter out impurities and excrete urine. The kidneys job in detoxification is not possible with adequate water intake. It goes without saying that any good detoxification routine should include lots of pure, filtered water to help to flush wastes out of the system. During a detox program you should aim to be drinking at least 2 litres of water every day, more if exercising or sweating. Saunas are a good inclusion in a detoxification routine as the skin acts like a basic kidney, so sweating helps to detoxify the body.

The bowel

The bowel is the third major detoxification organ. Without adequate bowel function excreted toxins will get reabsorbed into your system. This means that it is absolutely essential that constipation is treated before undertaking any detoxification program. Constipation is passing a bowel movement any less frequently than once per day, every single day. Constipation can usually be easily treated by a Brisbane Natural Health naturopath or acupuncturist. To encourage bowel movement during detoxification eat lots of fibrous foods, such as fruit, vegetables, pulses and wholegrains. Like the kidneys adequate water is needed for good bowel health.

The lymphatic system

Also worth mentioning when looking at detoxification is the lymphatic system. The lymphatic system is a network of vessels that carry a clear fluid throughout the body, helping to eliminate wastes from the tissues. Your lymphatic system is pumped along only by movement of your muscles. This means that exercise is very important. Massage can also help to stimulate lymphatic flow, as can drinking lots of water.

Simple Body Cleansing Detox

This is a detoxification program that almost anyone can do. It will help to enhance liver, kidney and bowel function and aims to reduce the toxic load in the diet. For those with health conditions or digestive issues, seeing a naturopath and getting a tailored plan is recommended.

• Start your day with the freshly squeezed juice of ½ lemon in a glass of warm water. This helps to stimulate your liver and digestion and lemons are very detoxifying. Rinse your mouth out with a little fresh water afterwards.

• Avoid alcohol, coffee and all soft drinks to help out your liver. Soda water and lemon or lime is a good substitute.

• Drink at least 2 litres of purified water every day. If you don’t

• Avoid plastics, especially water bottles, food storage and heating in plastics. Plastic contains toxins which accumulate and imbalance your hormones. Use stainless steel water bottles, glass or ceramic for storage.

• Eat organic wherever possible. This is especially important for eggs, dairy, chicken, soft fruit and vegetables. Try to find a farmers market or get delivery if you can.

• Eat only wholegrain unprocessed products. This means no white rice, pasta, cereals, cakes, biscuits or commercial breads. Good whole grain options are brown rice, quinoa, oats, wholegrain sourdough bread (like sol breads). Wholegrain means made from the whole grain, and does not include multigrain and wholemeal products, which are usually white flour based with grains or fibre added in.

• Eat lots of green leafies every day, This includes spinach, silver beet, kale, rocket and dark lettuces. Green leafy vegetables have amazing detoxifying properties being rich in vitamins, minerals and chlorophyll.

• Exercise at least 3 times a week for 40 minutes. Try to work up a sweat to aid detoxification, and don’t wear deodorant (unless natural) or antiperspirants that are laden with chemicals!

• Have a large fresh vegetable juice at least once a day. Good choices include celery, beetroot, carrot, ginger, cucumber, spinach and cabbage. Add a small amount of fruit to improve taste if needed.

• Avoid sugar. This includes added sugars in foods so beware! Other names for sugar to look out for on an ingredient list are glucose, sucrose, maltose, maltodextrin, corn syrup, evaporated cane juice. Get your sweet kick out of natural fruits and vegetables, or perhaps some natural organic yoghurt  and honey.

• Eat lots of legumes – chickpeas, beans, lentils. They are a good source of protein and are high in soluble and insoluble fibre.

• Snack on raw nuts and seeds every day, especially brazil nuts (maximum 4 a day), almonds, walnuts, pepitas and sunflower seeds.

• Take a look at your cosmetics, hair and skin are that you use every day. Are they laden with chemicals? The average woman uses over 450 different chemicals on her skin every day. Many of these have been identified as causing health problems.

This article was written by Katherine Maslen, a natural health professional at Brisbane Natural Health, call them on (07) 3137 9617 or click here. 

With winter comes the cold and flu season. Although a flu shot may protect you against certain strains of the influenza virus, the best defense against both influenza and the common cold is your immune system.

The immune system is complex, including different armies of cells to identify invaders and activate other cells, as well as cells to fight the invader and clean up and debris they leave behind. A cold or flu usually begins with a viral attack, which then leads to a lowered immune system, allowing bacterial overgrowth and flu-like symptoms. It is therefore important to act quickly upon the first sign of infection, as this will help to reduce cold duration and severity.

There are hundreds of studies on foods, herbs and nutrients which help to boost the immune system. Read below to find out what you can do to naturally help to fight off colds and flu's. 

Eat a varied diet high in vitamin C rich foods such as blueberries, strawberries, bilberries, raspberries, blackberries, lemons, oranges, kiwifruit, broccoli, red cabbage, capsicum, chilli and grapefruit. Vitamin C has been shown to enhance the function of T-Cells and phagocytes, which help with immune function. For best results eat vitamin C foods raw as heat destroys vitamin C easily.

As soon as you feel the start of a cold, eat 2 cloves of raw garlic a day. It is best to consume it crushed (or chewed if you are brave) as this helps to release the antibacterial compounds. Garlic has been shown to be anti-viral, antibacterial and immune boosting.

Probiotic foods have been shown in multiple studies to benefit immunity. Including organic plain probiotic yoghurt can help to improve your good bacteria levels in the digestive tract. We have 2-3kg of this bacteria in our intestines and colon serving the function of modulating our immune function.

Have lemon, ginger and honey tea. Yes, this old remedy works as the ginger loosens mucous, the lemon is high in vitamin C and bioflavovoids which increase immune function, and honey is antibacterial and soothing to the throat. To make put a few thin slices of ginger root in a cup, pour hot water over, squeeze 1/4 lemon juice in plus the skin and 1 teaspoon raw honey. Seep until cool enough to drink.

Avoid sugar. Sugar gives bacteria something to feed on an weakens the immune system.

Drink plenty of filtered water. Keeping hydrated is an important part of the healing process. Drink at least 2 litres of water a day.

REST. Rest allows the body to repair itself. By having adequate rest you will help your body recover and shorten the duration of your cold. 

Take quality nutritional supplements at the right dose for best results. Vitamin C can be taken at the dose of 500mg every hour until symptoms reduce. This dose has been shown in studies to have the best absorption rates. NB. In case of diarrhoea, reduce dose to 500mg ever 2-3 hours.

Nutritional and herbal medicines are very effective in reducing cold duration and improving symptoms. Book an appointment with our naturopath to combat colds and flus or to prevent them from happening in the first place!

Steam inhalations can be useful to relieve symptoms, and are easily made by inhaling a hot infusion or adding a couple of drops of essential oil to a bowl of hot water, then covering head with a towel over the bowl. Use an infusion of elderflower for clear, thin mucous, fenugreek infusion for thick mucous, a couple of drops of thyme oil for an unproductive cough or yellow/green mucous, and the more well know eucalyptus oil to clear the throat and sinuses.

This article originally appeared on the Brisbane Natural Health Website here.

Sometimes it can be hard to know what the best thing is to do for your health, so here are ten tips for a healthy life from Brisbane Naturopath Katherine Maslen.

1.Chew your food

Your mouth is the first part of your digestive system, containing enzymes which begin the process of breaking down carbohydrates. By chewing food thoroughly you are aiding the digestive process, as particles will be smaller and easier to digest once they reach the stomach. Chewing food thoroughly also prevents overeating, as it takes our body a while to register that we are full. The act of chewing triggers the stomach and intestines to secrete acids and enzymes that will help to digest the food to come. Aim for at least 30 chews per mouthful.

2.Keep your fluids up

Aim to drink 2 litres (8 glasses) of purified or spring water each day. Dehydration can lead to fatigue, headaches, moodiness and even constipation! Keep a water bottle with you and sip throughout the day. Try to drink your water between meals as too much fluid intake with your food can water down stomach contents and reduce enzymatic activity.

3.Cut back on the refined carbohydrates

Yes, this includes our old friend sugar. Sugar and other simple carbohydrates such as white bread, pasta, white rice, biscuits, cakes and of course chocolate and lollies, cause a fast rise in blood sugar levels, with a resultant drop shortly following. This means that the energy gained from these foods is quick and short lived, whereas complex carbohydrates such as whole grain bread, rye, brown rice, oats and spelt give you slow and sustained energy release, as well as making you feel fuller longer.

Another downside to refined carbohydrates is that they are ‘nutrient robbers’ as they lack the nutrients which are usually contained within the grain in its whole form that help to break them down. This means that they use up valuable nutrients within the body to help to break them down for utilisation in the body.

4.Balance your blood sugar levels

An imbalance in blood sugar levels can lead to foggy headedness, headache, fatigue, irritability and sugar cravings. Using complex instead of simple carbohydrates as outlined above will have a beneficial effect on your blood sugar levels. Other dietary factors which regulate blood sugar levels include eating protein with every meal and eating smaller meals more frequently. Avoid skipping meals as this leads to low blood sugar levels and can slow down metabolism.

5.Include plenty of roughage

Low fibre intake has been associated with bowel and colon cancer as well as other digestive diseases. Fibre has a balancing effect on blood sugar levels, gives us stool bulk to prevent constipation and increases the amount of beneficial bacteria in our digestive system. Fibre is found in fruit and vegetables, whole grains, nuts, seeds and legumes. If your diet is based around these foods you can be sure you are getting adequate amounts of fibre.

6.Pump up your antioxidant intake

Antioxidants in foods are phytochemicals and nutrients which help to reduce oxidative damage in the body that can lead to inflammation and tissue damage. High antioxidant intake has been associated with a lower rate of cardiovascular disease, cancer, autoimmune and endocrine disease.

Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains, but foods which are particularly high in antioxidants include blueberries, blackberries, raspberries, kiwifruit, lemons, grapefruit, green tea, red wine (moderately of course), brazil nuts, olive oil, green leafy vegetables, tomatoes, sweet potato, beetroot, capsicum and apples. Brightly coloured foods are generally high in antioxidants, so aim for a rainbow on your plate. Minimise cooking and keep the skins on to retain high levels of antioxidants.

7.Keep it fresh

Fresh foods are high in essential nutrients and minerals as well as giving you vitality. Ensure that around 50% of the fruit and vegetables you eat are in their raw form. Things like fresh fruits, salads and vegetable juices should be consumed regularly. Farmers markets are a great way to get fresh local produce at a great price, so check out if there are any in your area. Raw foods are cooling so should be consumed more frequently in summer and less frequently in the colder months.

8.Exercise

Yes, exercise, the dreaded word for some is a very important part of maintaining health and wellbeing. Not only does exercise help us keep in shape, it reduces inflammation in the body, helps with the movement of lymphatic fluid (and therefore the excretion of wastes) and helps to get much needed nutrients into the tissues. Another benefit of exercise is that it releases endorphins which are our feel good chemicals, improving mood and sense of wellbeing.

The trick with exercise is to find something that you enjoy, there’s no point slogging it out at the gym if you hate every moment of it! For some joining a sporting team or martial arts club can be fun, for others just going for a walk or doing some yoga is beneficial. Find out what suits you best and aim for at least 40 minutes three times a week, combining aerobic (increases you heart rate) and strengthening exercise (like weights, yoga or pilates).

9.De-stress and think positively

Stress contributes to a number of health issues affecting the nervous and digestive systems, lowering immunity and causing hormonal imbalance. Removing stress from our lives is rarely an option however there are ways to help cope with stress more effectively, which will reduce its negative effects in the body. Eating a balanced diet with adequate protein and regulating blood sugar levels as described above will help your body deal with stress more effectively. Relaxation techniques such as deep breathing, yoga, exercise, meditation and calming self talk can help to deal with stress. If you have a significant amount of stress in your life seeing a counsellor, massage therapist or naturopath may help you to deal with it more effectively.

There is a strong link between the mind and body, so negative thoughts can have a huge impact on the way we feel. Thinking of the positive aspects of a situation instead of the negative can not only lower your stress levels but can shed light on a situation that can help you to deal with it.

10.It’s all about you

Having the time to do something that you enjoy or that relaxes you is an integral part of achieving wellbeing. You might have a hobby such as painting, playing an instrument or sewing, or you may enjoy simply reading a book or relaxing in a hot bath. Think of what makes you happy and make sure that you find the time to indulge yourself in these activities. The result will be greater personal satisfaction and lower stress levels.

Click here to make an appointment to see a naturopath at Brisbane Natural Health

How to stay healthy during the times when your new best friends are a tub of ice cream, the couch and the telly...

During a Break-Up

It’s over. The temptation to gorge on ice cream and cake is overwhelming - but don't you dare stuff your face withthe nearest sugary delight hoping for the pain to magically disappear - it doesn't work! Let's just take a deep breath and reevaluate this predicament.

You're in an emotional state, so being super healthy is the last thing on your mind. But the truth is, comfort eating is not such a good thing, says Naomi.

"High sugar foods will produce a rise and fall in the insulin levels and the high glycaimic index will give you a boost in the energy but then you will come crashing down and become lethargic and moody."

On the other hand, neglecting yourself and refusing to eat tends to deplete your body of nutrients and also the metabolism starts to slow down and you can start to feel weary, and compromise you immune systems ability to fight off illness.

To stay active and healthy during a break up, Kezia suggests a high intense workout such as boxing, as it will allow you to vent some of that pent up frustration, and you will feel great from the rush of endorphins. An added benefit is the healthy dose of deep sleep that will often follow.

Making exercise a fun social outing with friends can help get you get off the couch, so get some friends together and go to dance lessons, start a netball team, go rock climbing or just find an active hobby that allows you to stay fit and socialise at the same time. It won’t feel like exercise and you’re friends will be happy to support you.

In terms of eating, Naomi suggests making sure you have the right foods in the pantry a so if you are looking for something to eat you're more likely to pick something healthy. Also having some semi-prepared meals is an option.

If you must succumb and comfort eat, opt for low fat yogurt or custard over ice-cream and a fun size chocolate bar instead of a whole family chocolate block and promising yourself you won't eat the whole thing, something that is often more easily said than done.

During a Pregnancy

For many of us, if there is one time in your life when you can totally let go, it’s when you're pregnant.

“The mindset of eating for two can be a little dangerous...of course there can be a few indulgences, I find the cravings to be less when a diet is well balanced though,” says dietician and nutritionist Naomi Petty.

Calorie intake during pregnancy is only slightly higher than normal through the first, second and third trimester, with a recommended 300-400 extra calories per day, though she adds that you should always consult your doctor before undertaking any exercise or eating plan while pregnant.

“The main thing is if you've never done any exercise before you fell pregnant then you can't start exercising once you've fallen pregnant,” she says.

Water aerobics is great for keeping up fitness during pregnancy, during the later stages of pregnancy the buoyancy takes all the pressure off your lower back and your feet.

Pregnancy Yoga is great as well, you and your partner can go along and they teach you how to deal with contractions, it’s tailored to pregnant women and is not very expensive.

For healthy eating during a pregnancy, Naomi recommends following this basic food plan template:

Breakfast: high-fibre breakfast cereal with low fat milk and a piece of fruit.

Morning tea: a piece of fruit with low fat yogurt, not diet, just low fat.

Lunch time: a sandwich with plenty of salads, wholegrain bread and low fat cheese. Avoid deli meats or any soft cheeses that might have the risk of bacteria.

Afternoon tea: another piece of fruit with a handful of nuts

Dinner: lean beef, chicken or salmon with vegetables and a small amount of carbohydrates in potatoes, rice or corn.

Supper: fruit, yogurt or Milo if you’re craving something sweet and... If you're still hungry after that a little chocolate is allowed.

On Holiday

Whether it’s a weekend away camping or a month long overseas venture, holidays are diet-destroyers.

Naomi says depending on the destination and activity, you can gain up to 1-2kg a week when holidaying. To minimise your calorie intake Naomi says you can still enjoy yourself, but don't totally let go.

To limit your alcohol and calorie intake, stick to monitoring standard drinks.

“Opt for a light beer instead of full strength, or order a spirit as you can sit with it longer, as the longer it takes you to drink something, the less you will drink overall," she says.

Avoid cocktails at all costs, Naomi warns, order spirits with a diet mixer, soda water or on ice and break up each drink with a glass of water and don’t binge drink.

When eating out, keep with small portions, you don't have to eat everything on your plate, rather than eating multiple courses, Naomi recommends getting as many veggies as you can in the main meal. Most importantly, eat regularly and drink lots of water! 

Personal trainer Kezia Mulcahy says when you're feeling hungry, it’s often likely you are just dehydrated.

“It’s the same feeling, you're body doesn't know the difference between hunger and thirst.

“You should be drinking 2 litres of water a day, especially if it’s a warm destination.”

The Final Word

Whether you're jet-setting around the world, pregnant or suddenly single - staying healthy is not impossible.

“If you've got good things going into your body you’re going to have more resilience, more energy, more enthusiasm and more stamina, it’s important during the good times and especially during the tough times,” says Naomi.

If you can remember this during those tough times, you can ditch Ben and Jerry for two new friends, abs and biceps - as while they may be lacking in guilty pleasure, they come naturally!

Picture this: The recent financial crisis has taken a toll on your lifestyle, and though you’ve cut back on non-essentials, you are still living paycheck to paycheck, struggling to pay off the debts you owe. You arrive at work one day to find you have been made redundant. You cope well at first with support from family and friends, but as time passes without a new job, you begin to have trouble sleeping. You become touchy and short-tempered when friends try to give you advice and you slowly slip into a vicious circle of self-pity. Drowning deeper in your own self-abandon, you find it hard to get out of the house or talk to anyone. A family member finally convinces you to see a doctor who prescribes antidepressants. You had never considered the prospect of having a mental illness and are unsure whether to take the pills, or try to get through your problems naturally. How do you make this decision?

The psychiatric field is rife with disagreements, disputes and conflicting argument, with no general consensus to help with your decision. Some swear by the use of antidepressants and anti-anxiety drugs, while others are convinced they do not work, or are even a giant scam developed by pharmaceutical companies. No matter the opinion, there is no denying these drugs have permeated our society to the core, and are supported by the majority of doctors who prescribe them.

Anti-anxiety drugs or anxiolytics were first released in the 1950s. Miltown was released in 1955 and became the fastest selling anti-anxiety drug in US history. By the end of the decade it accounted for one third of all prescriptions written in America. In the 1960s Valium took over and between 1968 and 1981 was the most prescribed drug in the western world. However in the 1980s Valium was discovered to be addictive, and preservatives used in its production were linked with birth defects, leading to a dramatic decline in its usage. Anti-anxiety drugs acquired a negative stigma, which is why future drugs such as Prozac, were marketed as antidepressants.

One of the major criticisms of antidepressants and anti-anxiety drugs is that they are prescribed too readily. Psychiatrists use the Diagnostic and Statistical Manual of Mental Disorders (DSM) as a reference in order to diagnose patients and prescribe medication. However, much criticism has been directed at the DSM over its wide definition of depression, and many argue it allows periods of normal sadness following an adverse life event, to be defined as depression.

Gary Greenberg argues this point in his new book, ‘Manufacturing Depression’ in which he contends the huge numbers of people diagnosed with depression are not indicative of true depression case numbers. Greenberg argues most depression cases are not mental illness, but are a natural human response to a world we have every reason to feel sad about. 

Greenberg, who participated in the trial of an anti-depressant, is cynical of his doctor asking him if he had been symptom free (no major feelings of sadness) for over 30 days. Greenberg writes - “30 days of unbroken contentment, of peace of mind, of resilience and, yes, even of optimism, a month of bright light unfiltered by a black veil – that sounded pretty good” Greenberg simply feels that periods of sadness are a part of life and that the pathologizing of despair is seen as moneymaking opportunity; where a disease has been invented so drug companies can market the cure. 

A paper published in the Journal of Psychotherapy and Psychosomatics supports Greenberg’s view. The paper found, that of 170 panel members who contributed to the diagnostic criteria of the D.S.M, 95 had financial ties to the pharmaceutical industry. In the “Mood Disorders” section of the DSM, (the section that includes depression) 100 per cent of contributing members had financial ties to the pharmaceutical industry, an interesting coincidence considering drugs are often the first line of treatment for mood disorders.

While virtually no one sees antidepressants as the “magic bullet” - a cure-all solution to depression - there is still strong support for their use. Associate Professor Gerard Byrne, head of the discipline of Psychiatry at the University of Queensland in Australia, supports the use of antidepressants in conjunction with other non-pharmaceutical treatments. “There is robust randomised controlled trial evidence indicating that antidepressants actually work,” says Prof. Byrne, while he also believes “People with mild depression should be offered non-pharmacological treatments including cognitive behavior therapy, interpersonal psychotherapy or straight behavior therapy.”

Prof. Byrne suggests the use of both medication and psychotherapy as the most effective treatment for depression.  “The best evidence of efficiency is when antidepressants are combined with psychotherapy,” says Byrne.

Byrne’s view is supported by a 2008 study published in the Journal of Affective Disorders which found both medication and psychotherapy to be viable treatments for depression. However it was also found that psychotherapy can be used as a preventative measure, and psychotherapy had a significant advantage over medication at follow up. This suggests that while medication can help to cure depression, the effects do not last, whereas psychotherapy provides a longer-term solution.

So then, how would one make the decision on whether or not to take the antidepressants they have been prescribed? The answer seems, for now at least, to lie with the personal views and philosophies of the patient. Whether they subscribe to Greenberg’s view and see antidepressants as a capitalist money-making scheme, or agree with Prof. Byrne and think a multi-faceted approach to treatment is they way to go. Perhaps they reject all of these views and form their own philosophy regarding depression treatment. Whatever their choice, no treatment works for every individual and considering the complexity of mental illnesses, it is unlikely any treatment ever will.     

Protein is found in every cell in our body. It is essential for cellular function, repair, mood balance, immune function, blood sugar regulation and muscle building. So how do you know if you are getting enough protein?

It may be a surprise that most people are not consuming adequate amounts of protein to achieve all of the functions that it is necessary for. Protein is made up of amino acids, which have thousands of functions throughout the body. Signs of protein deficiency can include depression, anxiety, poor sleep, weak nails and hair and weight gain.

So where do we get protein from? Most people know that eggs, dairy and animal meat are good sources - including beef, lamb, chicken, turkey and fish, but the vegetarian proteins are also essential in building a protein rich diet.

Great sources of vegetarian protein include:

Nuts and Seeds
Legumes - Lentils, Chickpeas, Beans, Tofu
Wholegrains

These non meat protein sources also have other benefits, being high in fibre and minerals. For adequate protein levels you should consume protein with every meal. A good example of this would be oats (wholegrain) with LSA (nuts and seeds) for breakfast, a salad with 2 boiled eggs for lunch, and fish/meat and vegetables for dinner.

To ensure that you eat good levels of all of the amino acids it works best to eat a diet including all of the protein sources mentioned above. This is especially important for vegetarians, as vegetarian protein sources are missing certain amino acids. It is important to eat a variety of nuts and seeds, legumes and wholegrains to meet you protein requirements.