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Quick & Easy Stress Management Techniques

Suzanne Sparrow, Nutritionist & Naturopath; May 4th, 2020

Looking for some effective ways to manage your stress, that don't involve drinking a green smoothie, taking a handful of supplement, or finding an hour a day to sit in contemplative meditation? Here are my top 5 quick and easy stress-relieving techniques that you can incorporate into your day - every day - to calm those racey thoughts, quiet those butterflies in your stomach, and improve your sleep quality. 1. 4-7-8 Breathing That's: "breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds". This technique is great for calming your frazzled nerves. Have a look at this cute little animation that explains it in more detail, and is a great one to show your kids. 2. Grounding Exercise (5-4-3-2-1) In summary: find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This great technique uses ALL of your senses to bring your focus back to the present, and calm you. Check out this great little video that explains how to use this technique. 3. EFT (Tapping) My Naturopath taught me how to use this technique years ago, and I still use it to this day. It's a great way to clear any emotional blockages that are causing you stress, and it's especially effective on kids. Check out this video by Melbourne's own Catharine Ross from "Break Free with EFT". For more great videos and stress-relieving tips, follow Catharine on Facebook here. 4. Progressive Muscle Relaxation This stress-relieving technique is a great one to use to let go of that muscle tension that builds up during the day. It's an amazing way to improve sleep quality, too! Check out this video on how to let go of that pent-up stress. 5. Visualisation Techniques Using your imagination can be a great way to escape your current stresses, and hit the reset switch before you face your reality again. This website lays it all out for you in this informative, easy-to-read article, complete with animations. If you feel like you need more specific help with stress or anxiety, click here to book your Naturopathic teleconsultation. Remember, I offer acute consultations for my regular clients, at just $40 for up to 15 minutes, so it's a quick and easy way to get some additional support. Once you've booked your consult, I'll send you through a link for our Zoom meet-up, in the comfort of your own home - simple! And don't forget, if you've got any questions or comments about your current treatment plan or supplements, send me through an email, and I'll get back to you as soon as I can. Wishing you much health and healing. Suzanne x

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Nutrients to Lower Stress and Boost Energy Levels

Suzanne Sparrow, Nutritionist & Naturopath; April 26th, 2020

As promised last week, today I'm going to hit you up with what you need to know about the nutrients that can support your mind and body during times of increased stress. If you're eating a wholefoods-based diet, you're already getting a wide range of vitamins and minerals. But, if you're like 99.9% of us who are inclined to drink too much coffee, eat one too many rows of chocolate, or drink one (or 3) too many wines of an evening, you're likely to be deficient in more than a few essential nutrients that will help you keep you calm, clear and with enough energy to get through your day without falling asleep at your desk. Let's have a look at some of these "wonder nutrients", and the best food sources of each... * Magnesium: everyone's heard of taking magnesium to help with stress, right? But do you know what makes it such a great stress reliever? Magnesium regulates our neurotransmitters, ensuring that the calming ones (serotonin, dopamine, GABA) balance out the excitatory ones, including adrenaline. And given that when we're stressed, we pee out more magnesium than usual, you can imagine that most of us are in desperate need of more magnesium! Food sources include dark green leafy vegetables, fruits such as figs, bananas and avocados, nuts and seeds, and good quality dark chocolate (yes, that's your permission to tuck into a few squares of 70% dark chockie every night - you're welcome!) * Zinc: important for regulating the brain's response to stress, you can imagine that people who experience depression are often found to be zinc-deficient. And, like magnesium, we lose more zinc (think nervous wees, sweaty palms and pits) when we're stressed, so zinc deficiency is becoming an epidemic in today's society. The best dietary sources of zinc include red meat, shellfish like oysters, nuts and seeds (especially pumpkin and hemp seeds), legumes and whole grains * B Vitamins: these little beauties, which include folate and B12, are crucial in the production of energy, proper brain and nerve function, heart health, digestion, hormone production... the list goes on. So, you can see how important they are, can't you? And they are super prevalent in a healthy diet, the best sources being dark green leafy veggies, animal products (meat and dairy, if tolerated), nuts and seeds, legumes and whole grains * Amino Acids: how many times have you heard me bang on about the importance of protein in your diet? Your body uses amino acids to make your hormones and neurotransmitters (those messengers that make your brain feel good), and to repair your body. Your body is pretty smart and can make most of the amino acids it needs to do this, but the ones it can't ("essential" amino acids), your body needs you to eat in the form of protein-rich foods eg. eggs, meat, chicken, fish, nuts and seeds, legumes. So, make sure protein features in your breakfast, lunch, dinner and snacks While it's ideal to get your essential nutrients through diet, this isn't always possible or realistic. If you choose to take nutritional supplements, please consult a qualified Naturopath or Nutritionist (like me!) to ensure that you're taking good quality supplements, in the dosage that's appropriate for you. There's always a Naturopath on shift at The Natural Health and Wellness Store, so pop in and have a chat to me, Beck or Bridgit. If you could benefit from some nutritional support during this stressful and uncertain time, book in a Naturopathic teleconsultation with me. Remember, I offer acute consultations for my regular clients, at just $40 for up to 15 minutes, so if you just want to work on what's going on for you right now, it's a quick and easy way to get some additional support. And don't forget, if you've got any questions or comments about your current treatment plan or supplements, send me through an email, and I'll get back to you as soon as I can. Wishing you much health and healing. Suzanne x

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Herbs to Reduce Stress & Anxiety, and Improve Energy

Suzanne Sparrow, Nutritionist & Naturopath; April 19th, 2020

Herbal medicine is such a gentle yet powerful way to support the body during times of increased stress, such as these. While some people don't "love" the taste of liquid herbs (I can see you making that face, you know?!), they are definitely the fastest-acting form of herbs, and I love using them my clients to get the quickest results possible. And being able to mix up personalised blends means that I can include herbs that target a complex range of health issues within the one blend - amazing!

Let's have a closer look at a few of my favourite herbs for stress, anxiety, and fatigue... * Passion flower (Passiflora Incarnata): without a doubt, my absolute favourite herb for this application - just look how beautiful this flower is! It epitomises stress reduction and relaxation for me - it's like a cuddle for your central nervous system. Passion flower is a lovely mild sedative for people experiencing restlessness, anxiety and insomnia, and for those who's digestive system becomes affected by stress * Chamomile (Chamomilla recutita): one of the most well-known herbs, Chamomile is a beautifully calming herb. I love to use it in clients' evening blends, to help them wind down from a stressful day, let go of that nervous tension in their bodies, calm their digestion, and put down those worries that have been racing through their minds * Lemon balm (Melissa officinalis): not only is Lemon balm a calming herb with mild sedative properties, it is also anti-viral (very appropriate right now), and is a wonderful soothing herb to use in cases of depression and anxiety (and has no contraindications with antidepressant medications) * Skullcap (Scuttellaria lateriflora): Skullcap covers both bases - it's both calming AND a tonic for the nervous system. It helps take the edge off when you're feeling racey and irritable, and soothes you in preparation for good quality sleep when taken in the evenings * Withania (Withania somnifera; also known as Ashwaganda): another of my faves, Withania is a beautiful nutritive herb that I like to use in cases of fatigue due to increased stress. Withania helps you adapt to stress better, and holds your hand while you get back on your feet While liquid herbal blends are the most fast-acting and effective form of herbal medicine, having the above herbs in the form of herbal teas also has great benefits. Several cups a day of your favourite stress-reducing herbal tea can help you get through "one of those days", and set you up for a great night's sleep. Beck stocks all of these herbs (plus heaps more!) as loose leaf teas at The Natural Health and Wellness Store - pop in and get her to make you up a blend! If you could benefit from some herbal support during this stressful and uncertain time, book your Naturopathic teleconsultation via my bookings page. Remember, I offer acute consultations for my regular clients, at just $40 for up to 15 minutes, so if you just want to work on what's going on for you right now, it's a quick and easy way to get some additional support. And don't forget, if you've got any questions or comments about your current treatment plan or supplements, send me through an email, and I'll get back to you as soon as I can. Wishing you much health and healing. Suzanne x P.S. Next week, I'll talk about vitamins and minerals that can help you feel less frazzled, and put that spring back in your step...

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Stressed? Feeling “Stuck”? Need Some Support?: Australian Bush Flower Essences Can Help

Suzanne Sparrow, Nutritionist & Naturopath; April 12th, 2020

I love using Australian Bush Flower Essences with my clients - used alongside physical supports, such as nutritional and herbal supplements, and lifestyle changes, such as dietary modifications and stress management techniques, I find that bush flowers complete the health picture for clients by providing the emotional support they need at that time.

Let's have a closer look at a few of my favourite essences... * Boronia: a wonderful essence for those who have trouble "switching off" those repetitive thoughts ("when will this end? when will I be able to see my family again? will I lose my job?"), which often result in being unable to sleep. Boronia shifts you from a state of "racing mind" to calm and clear * Bottlebrush: a really appropriate essence during this time, Bottlebrush is great for those who feel overwhelmed by the major changes we're all currently experiencing eg. job loss, being unable to see friends and family, self-isolation. Bottlebrush brings about the ability to cope with upheaval and uncertainty * Crowea: perfect for the continual "worrier", Crowea is another powerful essence for bringing about peace and calm, and providing balance (incidentally, Crowea acts like magnesium on the muscles, helping them relax) * Dog Rose: THE remedy for anxiety, Dog Rose calms your nerves, and instills confidence, courage and the belief that you can (and will!) get through this * Grey Spider Flower: for fears and phobias, Grey Spider Flower (which, would you believe, looks like a screaming face) is a powerful essence to help ease nightmares and panic attacks, and bring about a sense that everything will be ok * Paw Paw: specifically for feelings of "overwhelm", Paw Paw is my go-to flower essence to use with clients at the start of a consult if they are feeling especially emotional - it acts like an almost instant reset, allowing them to take a breath, take a minute, gather their thoughts... and then talk If you could benefit from some emotional support during this stressful and uncertain time, book your Australian Bush Flower Essence teleconsultation via my booking page. For $40, we'll chat about what's going on for you right now, and how you WANT to feel. Based on what we've discussed, I'll make you up your very own 25mL personalised blend (2 weeks supply), using essences specifically chosen for you and your current emotional needs. This can be collected from The Natural Health and Wellness Clinic, or posted directly to your door for an additional $10. And don't forget, if you've got any questions or comments about your current treatment plan or supplement, send me through an email, and I'll get back to you as soon as I can. Wishing you much health and healing. Suzanne x P.S. Stay tuned for next week, when I'll talk to you about herbs that can help lower your stress levels...

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COVID-19: How Seeing My Clients Has Changed... For Now

Suzanne Sparrow, Nutritionist & Naturopath; 30th March, 2020 

While Nutritionists & Naturopaths have not been deemed as "non-essential" businesses by the Government, it was with much sadness but with a heart full of love for my clients, family and the wider community, that last week I decided to pause practising from "The Natural Health and Wellness Clinic" during this pandemic. I'm very blessed that my Nutrition & Naturopathy practice lends itself to consulting with clients over the phone and online, so in order to do my part in social distancing and preventing the spread of the virus, I have decided that until this has passed, I will only consult via distance. BUT... it also means that I have opened up more hours to consult with you: Monday to Thursday, 10am - 6pm. AND it also means that you can "come as you are" - in your pjs, hair not done, kids walking in and out of the room, dogs barking, cup of tea in hand. We all need to stay as relaxed as we can during this unprecedented stressful time. And trust me, you'll probably see my kids pop up on screen at least once ("Yes, you can have a snack. No, you can't turn the tv on yet. Stop annoying your sister!!..."). So, if you're in need of a check-in, a review of your current supplement regime, or just want to have a debrief with me about how you're doing right now, click here to make a booking. "The Natural Health and Wellness Store" remains open, so any supplements prescribed during your consult can be collected Monday to Friday 9am - 5pm, or Saturday 9am -1pm, or posted straight to your house if you prefer to remain in your home. Wishing you much health and healing x Suzanne Sparrow Nutritionist & Naturopath

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Putting Yourself First: Selfish or a Lesson in Self-Care?

Suzanne Sparrow, Nutritionist & Naturopath; 27th August, 2019

Last Wednesday, I had a really busy day in clinic scheduled - back-to-back patients, all day. Wednesday is my longest day in clinic, and is always my busiest. I love it. It energises me, fills me up for the week, reminds my why I love what I do.

But... Tuesday night, 2am, I’m lying awake with snot pouring out of my nose, my head thumping, and my throat on fire. I knew I couldn’t go into clinic, feeling the way I did. I’d risk giving my clients a cold, plus I wouldn’t be giving my clients the best of me, the attention they deserve, the treatment they need.

So, I made the decision at 7am to text the clinic manager and ask her to reschedule my day. As tough as that was, as soon as I’d done it, I felt a weight lift off my shoulders. I crawled back into bed while my husband got the kids ready for school, and enjoyed the feeling of knowing that I had no time restrictions on my day ahead, that I could solely focus on getting myself better.

I know I’ve made this sound like a simple process, but trust me, it was far from it. Earlier this Winter, my husband and I came down with the ‘flu. The first time I’ve had it in about 20 years. And it hit us both HARD - on the back of a very stressful first half of the year, our immunity isn’t what it should be, so we had nothing left in the tank to fight it.

For the first few days, both of us refused to stop - our eldest had her first school stage production, I had packed days in clinic, my husband had a new employee to mentor and projects to work on. We pushed ourselves to get out of bed, organise the kids, run the household, go to work, etc. But about 3 days in, we were left without a choice - we literally couldn’t get out of bed one morning. That’s when I said “enough is enough”, and we decided to listen to our bodies. The kids got themselves sorted for school, and my husband and I lay in bed. All day. Binge watching Netflix. Drinking herbal tea and water. Taking supplements to boost our immune systems. And it was the best decision we made.

By the following morning, our energy levels had improved, and we were able to function again. All just from one full day of rest. What felt like selfish indulgence, was in actual fact the best possible form of self-care.

So, when I woke that Wednesday morning feeling like rubbish, it was an easier decision to make to reschedule my day and put me first. And wouldn’t you know it, the following morning I felt so much better - my eyes were no longer streaming, my cough had loosened, and the snot was drying up. And I could function. My recovery from this cold has been so much quicker than last time because I actually listened to what my body needed, nourished it, and took my time in getting back on my feet.

Next time you start getting a scratchy throat, your eczema flares up, your back starts to stiffen, take the time to listen to what your body is actually telling you, and make the time to incorporate some self-care into your routine. And what that looks like for you may be different to what that looks like for me - it could be doing 15 minutes of yoga stretches before bed to improve your back movement and therefore your sleep; it could be taking a long hot bath with Epsom salts and essential oils to calm reduce anxiety; it might be having a cup of tea and journaling in the morning silence before you get your day started... Whatever works for you, do it and do it often. As preventive care. Before your body doesn’t give you a choice, and forces you to take some time out.

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Mood Imbalances in Children

Suzanne Sparrow, Nutritionist & Naturopath; 20th August, 2019

We know, as adults, we often experience mood swings; highs and lows that may be exacerbated by our environment eg. stress at work, fighting with a spouse, a messy house. But most of us have “tools” to deal with these highs and lows, whether that’s seeking counselling, talking to a friend, going for a walk, taking a bath, or doing some meditation. Kids, on the other hand, are often not equipped with these “tools”. That, coupled with their underdeveloped emotional regulation and maturity, and their inability to express how they’re feeling, can mean that the mood imbalances they experience can be even more intense and harder for them to regulate. Add in external factors, such as poor nutrition and sleep quality, and things can spiral out of hand pretty quickly.

So what can we, as parents, teachers, minders and friends, do to help our kids regulate their moods?

* Focus on good nutrition: When I see kids with suspected mood disorders in clinic, the first thing I do is examine what they’re eating and drinking. And more specifically, what they’re NOT. Children with diets high in processed carbohydrates and refined sugars are more likely to suffer from anxiety and depression. Those who are fed a diet rich in complex carbohydrates, good quality protein, and a variety of healthy fats are less likely to suffer from depressive episodes, and the energy (and emotional) highs and lows that accompany the Standard Australian Diet (SAD, how apt!).

* Avoid problematic foods: Foods that cause an allergic response (eg. loose stools, skin rashes, runny nose) raise histamine levels in the body. And high histamine levels have been linked to brain inflammation and mood disturbances. Avoiding foods that cause such responses in your children, and supporting histamine metabolism with nutrients such as vitamin C and quercetin, can improve mood balance.

* Address infections: Gut dysbiosis (when the balance of bad bacteria in the gut outweighs the good) and underlying infections, such as streptoccus, can have a negative impact on mood. Antimicrobial / antiparasitic herbs, such as garlic, thyme, oregano and clove, can be an effective way to eliminate pathogenic bacteria and parasites - always work with a Naturopath or Herbalist to address gut dysbiosis in children using herbs.

* Good gut health: You’ll notice children often complain of having a “sore tummy”, even if what they’re feeling is a headache, low mood or anxiety. And we’ve all heard of the gut-brain axis by now, and how the two are intrinsically linked. Ensuring good gut health is a vital component of addressing childrens’ moods - make sure they are getting plenty of fibre and water so that they are having a bowel movement at least once a day, and eating probiotic foods (eg. yoghurt, apple cider vinegar, kombucha) or supplementing with a broad-spectrum probiotic.

* Sleep quality: Lack of sleep duration, and poor sleep quality, contribute to low mood in children, and are also linked to poor digestion and a variety of nutrient deficiencies. It is important that children have a bedtime routine that involves a wind-down period well before they are expected to go to sleep, which may involve turning off electronic devices, having a bath, reading a book, and “unloading” their day to mum or dad while having a cuddle in bed. Beautiful gentle herbs such as Passionflower and Chamomile may also be conducive to better quality sleep, as can magnesium.

* Stress: Being exposed to stress, or having a long history of stressful situations (eg. parents divorcing, the death of a close family member, being bullied at school), can cause low mood. It is important to understand what a child’s understanding of such situations is eg. whether they blame themselves, if they’ve received counselling as a result, what impact such events have had on their social interactions with other, their nutritional intake, etc.

* Exposure to toxins: Heavy metals, such as lead and mercury, can cause mood imbalances due to their accumulation in the brain. Conducting a hair tissue mineral analysis (HTMA) can give your practitioner a greater understanding of the toxic burden the child is carrying, and what can be done to support his/her detoxification from such toxins.

* Genetic considerations: Nutritional deficiencies coupled with certain genetic mutations (or “SNPs”) are also linked with mood imbalances in children, as they can result in altered production of neurotransmitters. It may be worthwhile having a genetic screening (a simple salivary test) done if you suspect this applies to your child.

In terms of specific nutrients, my top priority considerations are always zinc (especially for fussy eaters or children with behavioural disorders) and omega-3 fatty acids (for brain function and cognition). Other important nutrients to consider include magnesium, vitamin B6, vitamin B12 and vitamin D.

Think your child could benefit from a Naturopathic consult? Book online via my website, or call The Natural Health and Wellness Clinic in Somerville, VIC on (03) 5977-7342 to find a time that suits you - after-school consults available on Tuesdays and Wednesdays!

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Hashimoto’s Thyroiditis - my top tips to managing your condition naturally

Suzanne Sparrow, Nutritionist & Naturopath; 13th August, 2019

Hashimoto's thyroiditis is an autoimmune condition in which the body's immune system attacks the thyroid gland (found in the front of the neck), rendering it less efficient. A condition all-too-common in my family, unfortunately. If left untreated, it can result in negative effects on energy production, digestion, mood, body temperature regulation, weight control, and heart rate.

Here are my top tips for managing Hashimoto's naturally:

* Get your nutrition right: assess how what you put in your body makes you feel - gluten, dairy, eggs, soy, corn and legumes can be an issue for people with Hashimoto's. Trialing an elimination diet (minimum 4 weeks) would be beneficial to work out the foods you should be avoiding. Focusing on nutrient-dense whole foods, including lots of vegetables, good quality protein, nuts and seeds, is key

* Improve your gut health: remove gluten (ALWAYS the first step win managing ANY autoimmune condition) and other allergenic foods from your diet, improve digestive function, address gut dysbiosis, improve elimination pathways (ie. you want to be pooing at least once a day, every single day!), and heal the gut lining with nutrients such as glutamine, zinc and vitamin A

* Address underlying infections: several infections have been linked with developing Hashimoto’s, including Epstein-Barr virus (EBV), herpes, and Helicobacter pylori (H. pylori). Identiying and treating such underlying infections, as well as supporting the immune system is an important component of of this process

* Lower your toxin exposure and support detoxification: consider what you put on, in and around your body - choose natural skin care and cleaning products, filter your water, and choose organic produce where possible, to lower your toxic burden. Support your liver in its detoxification function by limiting alcohol, caffeine and unnecessary medications, and including brassica veggies (eg. broccoli, cauliflower, cabbage) and liver-loving herbs (eg. rosemary, garlic) in your daily diet

* Manage your stress: uncontrolled stress leads to inflammation, lowered immunity and reduced thyroid function, not to mention adrenal dysfunction and leaky gut - the list goes on! Find what makes you happy and do it often. For me, it's bush walking with my husband (calms my "crazy" immediately), hanging out with my kids, and spending quality time with my “tribe” (you women know who you are)

Want to learn more about how to manage Hashiomoto’s, or any other autoimmune condition, naturally? Book a consult with me via my website, or call The Natural Health and Wellness Clinic in Somerville, VIC on (03) 5977-7342 to find a time that suits you. x

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Nutrients & Herbs to Combat Low Mood & Depression

Suzanne Sparrow, Nutritionist & Naturopath; 30th July, 2019

Unfortunately, low mood and depression are not foreign concepts to me. It’s something I’ve battled with since I was a teenager. And continue to battle with, periodically, depending on what’s going on in my life and how well I manage that. This includes my nutrition, supplements, exercise, self-care, and most of all, being gentle with myself.

Depression is a common condition in Australian, with women being twice as likely to be affected - particularly those aged in their 20s, 30s and early 40s (how much does this correlate with having children, body image issues, and second-guessing ourselves and our roles in society, I wonder...?). Not only can it lead to impaired day-to-day functioning, but it is also linked to an increased risk of physical illness and increased mortality.

Besides the obvious social influences that lead to depression, other causes include nutritional deficiencies, neurotransmitter or hormone imbalances, the presence of a pre-existing chronic condition such as irritable bowel syndrome (IBS), the use of prescription medicines and recreational drugs, allergies, heavy metal toxicity, and compromised adrenal and/or thyroid function.

When assessing a client with depression, it is important to gather as much information as possible, including medical history, current and past medication and recreational drug use, trauma history, whether or not he/she has a good social support system, and sleep and exercise patterns. But when a client comes in with symptoms of low mood or depression, the first thing I do is is review his/her nutrition. What is being eaten now? What is being restricted? Why? Have there been any periods of time in the past where food was being restricted? Is there any correlation between that time and when the symptoms first presented?

I always start a client’s treatment plan with dietary modifications that will optimise cognition and mood, and reduce inflammation and gut dysbiosis. We want the focus to be on a nutrient-dense wholefood diet, rich in vegetables, good quality sources of protein, healthy fats, and plenty of (preferably filtered) water. I always place an emphasis on reducing or avoiding caffeine, alcohol, sugar and artificial sweeteners, and foods that result in a negative physical response for that person.

Nutrient-wise, I initially focus on the following with clients who suffer from low mood:

Protein - amino acids are the building blocks of our neurotransmitters, so an adequate intake of protein is essential for good mood. Especially at breakfast and before bed

Zinc - an essential mineral that is involved in hundreds of enzymatic reactions, including in the brain. People with depression are often found to be zinc deficient (and interestingly, high in copper, which displaces zinc in the body). Zinc has also been found to increase the effectiveness of antidepressant medications. 

Vitamin B6 (specifically the activated form, P-5-P) - a co-factor in the production of serotonin (our “feel good” neurotransmitter). Studies have shown that depressed people often have a vitamin B6 deficiency

Probiotics - as the majority of our neurotransmitters are made in the gut, having poor gut health can lead to compromised mood. There are several specific strains of probiotics that are linked to improved mood stability

Other nutrients to consider include vitamin D, essential fatty acids, magnesium and SAMe.

Herb-wise, the following herbs are very effective with depressed clients:

Saffron - this gorgeous herb has been found in many clinical trials to be as effective as antidepressants, due to it’s anti-inflammatory and neuroprotective properties

St John’s wort - not only is St John’s wort great for depression, anxiety and irritability, but it’s also a wonderful herb to use to decrease menopausal and premenstrual symptoms (remember the link between depression and hormonal imbalances I mentioned earlier?)

Turmeric - known for its anti-inflammatory properties, Turmeric is thought to work on inflammation of the brain that has been linked to symptoms of depression

Oats - acting as a nervine tonic, Oats is a wonderfully calming herb for people suffering from depression, without the sedative effect that accompanies some other anxiolytic herbs

Depending on the client’s presenting symptoms, I will often also consider Withania, Rhodiola, Schisandra or Passionflower.

Australian Bush Flower Essences are an energetic remedy that can work beautifully in cases of depression. The stand-out essences are:

Tall Yellow Top - for clients whose feelings of depression arise from feeling disconnected from others

Waratah - the fastest acting of all the essences, Waratah is for deep, dark depression. That "black night of the soul" feeling of despair and suffering, when it feels like there's no hope

Sunshine Wattle - often used in conjunction with Waratah, Sunshine Wattle instills a much-needed sense of hope

If the cause of the depression is linked to emotional issues, I may also use Dagger Hakea (forgiveness of self and others), Five Corners (self-love) or Flannel Flower (which is like receiving an internal hug).

If you’re suffering from low mood or depression, consider talking to your naturopath about your treatment options. If you’d like to make an appointment to see me, call the clinic on (03) 5977-7342 or book online via my website.

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How I Work as a Nutritionist and Naturopath

Suzanne Sparrow, Nutritionist & Naturopath; 16th July, 2019

Naturopathic medicine is underpinned by 6 basic principles, which all Naturopaths practise under. These principles are:

trust the body’s innate ability to heal itself

identify and treat the cause, not just the symptoms

use the most natural therapies available

educate clients in achieving and maintaining health

treat the person as a whole - physically and spiritually

focus on disease prevention

So, what can you expect when you come in for an initial consultation with me, as a qualified Nutritionist and Naturopath? For starters, LOTS of questions. About EVERYTHING.

First, I’ll ask you all about why you’re here to see me: what your symptoms are, when they started, what makes you feel better, what makes you feel worse, etc. And then we dive into your health history - if you have any diagnosed health conditions, what medications and supplements you’re taking, who prescribed them and why, major surgeries and illnesses in your past...

I then like to get a clearer picture of what your overall health is like - your energy and stress levels, sleep patterns, exercise, social life and support systems, mood and appetite.

And THEN the “real” questions begin. And I warn you, things get pretty personal - we talk (in detail) about your bowel movements, your urine, your menstrual cycle (if you’re a woman, of course), your libido, your digestion, your mental health, your immune health, what other symptoms you experience, what you eat and drink, what you love and what you don’t. And we talk - A LOT - about your stress history. Stress plays such a major role in dis-ease that has manifested itself physically in the body, so it’s important to understand the circumstances that lead up to its presentation.

We then talk about your health and wellness goals, and which body systems will be prioritised in your treatment plan. And when I say “treatment plan”, I don’t mean “you have condition X so here is your stock-standard, off-the-shelf plan to address that”. I mean that we discuss key nutritional and lifestyle changes, vitamin and mineral supplements, herbal tinctures, and energetic remedies that are chosen to not only alleviate your current symptoms, but to also address the root cause of the issue - specifically chosen based on the answers you have given me. And we adjust that plan - TOGETHER - to meet your needs and expectations, and current lifestyle situation.

Finally, we organise a follow-up consult. Follow-up consults involve reviewing your symptoms compared to what they were like during your initial consult, and discussing any achievements, challenges or set-backs you’ve experienced since your last consult. And we make any necessary changes to your treatment plan, in order to continue to work towards achieving your health and wellness goals. 

At each subsequent consult, we go further and further down the path of you taking ownership of your own health, so that I can fade into the background and just be a support for you as you continue on your journey. This includes discussing lifestyle changes you can implement to help with long-term health; general nutrition information for longevity and specific nutrition information particularly relevant to you; providing you with information relating to your condition or symptoms; and sometimes referring you to other practitioners who can help also you along your health journey.

And when you feel you’re ready, I let you go. I’m always here to check back in with if you ever have any further health issues, but I have full faith that you are well-and-truly on your path to health and wellness, and no longer require me to play a starring role in your journey.

Think I might be able to help you with your health journey, and interested in booking an appointment to see me? Visit my website here or call The Natural Health and Wellness Clinic in Somerville, VIC on (03) 5977-7342.

[sparrowholistic-blog]

Simple Nutrition Advice for Every Woman

Suzanne Sparrow, Nutritionist & Naturopath; 18th June, 2019

I was reading this great article that was featured in the Daily Mail last week (I’ll include the link at the bottom of this blog post). It contains simple, easy-to-follow, SENSIBLE nutrition advice for women of all ages, from a range of UK-based nutritionists and dietitians. Which, in this day and age of “super food this” and “kale that”, I found really refreshing. We’ve become so saturated with (often conflicting) nutrition advice, that I find most of my clients don’t know what to eat anymore.

Have a read of the full article when you have time, but here is the crux of it:

* while cutting out (or at least dramatically reducing) processed carbs is good for weight loss and general health, cutting out whole grains completely isn’t necessary, and is detrimental to gut health. Probiotics (ie. the “good” guys) in your gut feed on the fibre found in whole grains, so for good gut (and brain!) health, include some whole grains (think whole rolled oats, buckwheat, rice, etc.) in your diet

* eat a variety of plant foods to get a wide variety of nutrients, and have a more varied gut microbiome - veggies, fruit, legumes, nuts and seeds

* eat some veggies with your breakfast - starting the day with at least one serve of veggies means you’re more likely to get to the recommended 5 serves of fruit and veg per day, plus the fibre in vegetables keeps you feeling fuller for longer

* aim to eat a 60% plant-based diet - that doesn’t mean eat vegan, by the way, it just means focusing more on getting enough plant food into your diet. A good rule of thumb is to fill at least half your dinner plate with leafy green, non-starchy vegetables, like broccoli, cauliflower, spinach, rocket, endive, cucumber, zucchini, etc.

* add fermented foods to your diet - these contains probiotics, which improve your digestive AND brain health

* go easy on the fruit - fructose (fruit sugar) spikes your insulin levels, so if you’re going to eat it, eat it as part of a meal when your insulin has already been raised. And opt for low sugar fruits like blueberries and green apples over high fructose fruits like mangoes and bananas - your liver can’t cope with too much fructose at one time

* avoid low fat and diet products - the healthy fat (which is really important for cognitive function, heart health, inflammation prevention and anti-aging) has been removed, and in it’s place (so that taste isn’t compromised), either a sh*t-load of sugar or some laboratory-derived chemical sweetener has been added in it’s place

* remember to move - find what you love to do so that exercise doesn’t feel like a chore. Whether that’s walking, yoga, running, weights - whatever. And make time to do it several times a week. Exercise reduces stress levels, helps with sleep, and is an integral part of weight management

* choose your supplements wisely - I see this all the time in clinic, clients who have bought a mega bottle of fish oil from the local chemist because it was super cheap. But what they don’t realise is that poor-quality supplements can aggravate symptoms and feed disease processes, rather than reversing them. I highly encourage you to talk to your local health food shop staff (like us here at The Natural Health and Wellness Store in Somerville) or your treating naturopath before starting on any supplements

* prioritise sleep - feeling rested helps us respond better to stress, make better food choices, gives us the energy to exercise, helps with cognition, etc.

* ditch the vegetable oils - refined vegetable oils, such as canola, sunflower and corn, FEED inflammation in the body. Instead, choose olive and coconut oil, real butter and ghee, all of which are anti-inflammatory 

* learn to cook from scratch - you’ll eat better and you’ll know exactly what’s in your food, and you’re more likely to consume less calories and have lower stress levels

* give your digestive system a rest by fasting between 9pm and breakfast - studies have shown that benefits include reducing inflammation and improving insulin sensitivity. (Side note: women do better with smaller fasting windows than men, so don’t feel the need to fast for longer than 10 hours at a time.)

* and I saved the best for last... drink coffee! Caffeine reduces your risk of developing dementia, is anti-inflammatory, is rich in antioxidants, and is good for circulation. It’s also good (in small amounts) for improving liver detoxification. Aaand you’re welcome ;)

Here’s the link to the full article - happy reading!:

https://www.dailymail.co.uk/femail/article-7096545/The-NEW-food-rules-woman-follow-Britains-Super-Nutritionists.html

[sparrowholistic-blog]

How to Shorten the Duration of Colds and Flu This Winter

PLUS a FREE “Natural Flu Shot” Recipe

by Suzanne Sparrow, Nutritionist & Naturopath; 5th June, 2019

Are you watching those around you dropping like flies to the dreaded cold or flu? I know I am, and unfortunately, I was one of them - I spent nearly a week in bed, feeling like the virus had taken up residence in my joints and sapped all of my energy.

Luckily, I have access to a wide range of natural virus-fighting remedies that ensured I kicked that cold quicker than expected, and got me up and moving again. Here’s an insight into what I keep in my naturopathic medicine cupboard to help boost my immune system and stop those dreaded lurgies in their tracks...

Zinc and Vitamin C

Both zinc and vitamin C play critical roles in the functioning of our immune systems, and supplementing with both can dramatically reduce the duration of colds and flus. Zinc also has antioxidant and anti-viral properties, which makes it a must-have in your arsenal against bugs. There are some great zinc and vitamin C combination powders and tablets available from your local chemist. I recommend following the acute dosage instructions while you are experiencing symptoms, and then continuing at the recommended maintenance dose for at least a few weeks after that to strengthen your immune system against further attack.

Vitamin D

People with low levels of vitamin D have been shown to be more susceptible to not only colds and flus, but a myriad of chronic diseases, especially those associated with a compromised immune system. During these colder months in Australia, it can be difficult to get adequate amounts of sunlight each day for our bodies to be able to produce sufficient amounts of vitamin D, so supplementation from April through October can be beneficial.

N-Acetyl Cysteine

NAC is great at breaking down biofilm, where bacteria and viruses like to hide in the body. And by biofilm, in this case I mean mucus in your lungs, and snot. Gross. Ask for NAC at your local health food store.

Herbs

In clinic, I like to use a range of antimicrobial and immune-boosting herbs, such as Echinacea, Andrographis, Olive leaf and Elderberry. At home, I add herbs and spices to my cooking wherever I can, and make teas out of them to sip on all day. Oregano, thyme and rosemary are all very effective antimicrobial herbs, as of course you can’t go past ginger, garlic and lemon to ward of those cold and flu bugs.

Nutrition

Nutrition-wise, it’s very important to eliminate foods that suppress the immune system, such as sugar, alcohol and caffeine. Dairy is mucus-forming, so avoiding milk, cheese and yoghurt during a cold or flu can reduce the associated symptoms, and decrease discomfort. Food should be easy-to-digest, with the focus being on soups, smoothies and broths. Drink plenty of herbal teas and water to stay hydrated.

Rest

I can’t understate the importance of resting while you are unwell. Your body does it’s best repair work when you’re asleep, so giving yourself that time to recuperate should be a priority.

For more individualised advice regarding the treatment of colds and flu, please consult your trusted natural medicine practitioner. I offer 15 minute acute consults at “The Natural Health and Wellness Clinic” in Somerville. Call the clinic on (03) 5977-7342 to book an appointment, or book online via my website.

As promised, here’s my recipe for a “natural flu shot” to prevent coming down with a cold or flu this Winter, and to reduce the duration of a cold if you should be unlucky enough to come down with one. Take 1 tbsp of this everyday to keep your immune system boosted so that it can naturally fight any bugs you come into contact with:

Natural Flu Shot

Ingredients:

the juice of 3-4 lemons

the grated zest of 1-2 lemons

1/2 tsp cinnamon

1 knob of fresh ginger, grated

2 cloves of garlic, crushed

1 tsp turmeric, fresh or dried

1/2 cup of water

1 tbsp of raw or Manuka honey

Method:

Mix above ingredients, and store in an airtight container in the fridge. Use daily.