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Th e s s e n l l e W l o c o t o r P of the ted as part n e m le p yone y living. Im ol is for an h c lt a to e ro h P ly u ss ellne lives e for tr etter their lems, The W ential guid b b ss ro e to p e l d n a th a ic g , llbeing e of clin Introducin lth and we wide rang a a e r h fo ir e n lth. la th p better hea to improve treatment y to a h w c a a r ro ing fo ral app who is look with a natu Introducing The Wellness Protocol. The Wellness Protocol is the culmination of over 20 years work, dealing with 1000’s of patients just like you. The Wellness Protocol is what I consider to be essential for truly healthy living and being the best that you can be! This is true wellness addressing all the most important issues that you need to function properly. I have implemented the protocol as part of the treatment plan for a wide range of clinical problems. The Wellness Protocol is exceptionally effective, and we have seen it work time and time again within my Practice. If you would like to know what supplements to take, how much water to drink and what type of foods you should be eating to prevent cancer, heart disease and diabetes, then this is for you. The Wellness Protocol Nutrients are required in the proper amounts, and approximate ratios for essential physiological function. If nutrients are lacking, the body cannot function normally, let alone optimally. Impaired function results in subjective and objective manifestations of what is commonly labelled as “disease”. A powerful and effective alternative to treating diseases with drugs is to re-establish normal/optimal physiologic function by replenishing the body with essential nutrients. Of course, many diseases are multi-factorial and therefore require multi-component treatment plans, and some diseases actually require the use of drugs. However, while only a relatively small portion of people actually need drugs for their problems, the best solution for long term wellbeing is to be proactive about health, rather than being reactive. The Wellness Protocol Summary Provide your body with the best nutritional protocol for optimal health and wellbeing. Make sure you are covering the basic nutritional building blocks essential for optimal health. If you want the basics of the program, here it is: Get regular Musculoskeletal Care. Regular musculoskeletal care has to be the “lynch-pin” of any wellness program. Your central nervous system and our musculoskeletal system (muscles/tendons/ ligaments) must be in good working order to feel well. If the central nervous system does not work correctly - nothing will. Increase sources of lean protein within your diet - preferably fish, chicken, whey, soy and nuts. You will need about 1.5 to 2 grams of protein per kilo of body weight. Eat every 2 to 3 hours while you are awake. Make sure each meal has a good protein source and unprocessed carbohydrates. Drink enough water. You will need 20 mls per kilogram of body weight. More if it’s hot, you work out doors or you sweat excessively. Use a comprehensive Multivitamin and Multi-mineral that is suitable for your body type. Use an essential fatty acid such as EPA/DHA and Flaxseed Oil. Re-culture the bowel at least every 6 months. Consider a source of Magnesium if you have any musculoskeletal problems or heart problems. Consider the use of Glucosamine and MSM if you have arthritis, you are an athlete or you have “worn” joints. Use Co-Enzyme Q10 if you are on any blood pressure medication. Make sure your Vitamin D level is between 100 and 150 units. The Wellness Protocol Regular Chiropractic Care “If you are waiting for pain - you are waiting too long!” You can survive for several weeks without food. You can survive for days without water. You can survive for hours without blood flow. You can survive for minutes without oxygen. You survive for less than one second without a nerve supply! Any Wellness Protocol must include the proper functioning of your central nervous system. And the freeway for your central nervous system is the spinal column. Without the correct nerve supply to all the cells and tissues within your body NOTHING works as it should. It does not matter what you take in terms of supplements, specials additives to water or just "watching your diet", you need your nervous system to be working as well as it can. A properly functioning nervous system is the KEY to process nutrients, secrete the right amount of gastric juices to digest your food, secrete the right amount of hormones so that your body is balanced and functioning at an optimum. New research is starting to show what we have been seeing in the practice for years. Those under regular Chiropractic Care are healthier! Better sleep, less colds and flus, more energy, less sick days, better recovery, less visits to the GP, less drug use, increased performance at sport and an increased level of wellbeing are common statements from patients under regular care. Of course, one of the keys to regular Chiropractic Care is to prevent or slow the progression of Spinal Decay. Spinal Decay is a degenerative process that worsens with time. If neglected or simply ignored, this crippling condition quietly progresses, sometimes without obvious symptoms present. Spinal Decay basically chokes the life out of your spinal cord. This is sometimes call "spinal stenosis". You can never be "well" or "healthy" if your spinal cord is being compromised by Spinal Decay. So what do we mean by a Regular Correction? For most patients on maintenance care they receive a spinal correction once a month (every 4 weeks). However for some people due to the damage within their spine, the complexities of their neurological symptoms and the heavy nature of their work - they require more. For example when I was rowing for Australia I used to receive two spinal corrections per week. When I rowed for Victoria, I received one correction per week. I currently receive one correction per 2 weeks as this is the optimum for me. Top athletes like Tiger Woods and Lance Armstrong receive daily care from their Chiropractors. What is appropriate for you will be determined by your Doctor of Chiropractic. The Wellness Protocol Wellness and Chiropractic “Health is an optimal state of physical, chemical and social well being, not merely the absence of disease and infirmity.” "Wellness" is a term that has become increasingly used over recent times as practitioners attempt to show the difference between the traditional healthcare model, which is basically disease care, and the new wellness model, which emphasises good health. The health care system that we have all been brought up with does not really address health care, it addresses disease care. Unfortunately you have to be sick or have symptoms before this system is generally utilised. How many people go to the doctor or hospital because they are feeling healthy? On the other hand Wellness Healthcare is a system that emphasises maintaining good health once you have achieved it. It is not dependent upon symptoms and fits in well with the true definition of health. Webster's Dictionary states "Health is a condition or wholeness in which all of the organs are functioning at 100%, all of the time". A better definition comes from the World Health Organisation, which says: "Health is an optimal state of physical, chemical and social well being and not merely the absence of disease and infirmity". These definitions highlight a problem common to many people. They think that if they do not suffer any symptoms the are healthy. Unfortunately, in many conditions, symptoms are often the last thing to appear and the first thing to disappear. Disease may have been present before symptoms give a clue to its presence. The day that you are diagnosed with cancer is not the day that the cancer first started in your system, as many of us are aware. The "silent" nature of many disease processes is the reason why preventive health care is being utilised increasingly throughout the world. Basically, the Chiropractic and Dental professions are the two major health care professions that emphasise preventative health care. The Importance of Magnesium Without doubt one of the most important minerals for all people under any musculskeletal care is Magnesium. Magnesium is an essential mineral used in over 300 biochemical processes in your body.Magnesium can improve your vitality and wellbeing, help you function well in times of stress and support healthy moods. It also relaxes your muscles and plays a key role in energy production. This important mineral also helps your heart by supporting healthy blood pressure and blood sugar levels, as well as maintaining a steady heartbeat. A surprising number of people have low magnesium levels and early detection may assist in the prevention and improved management of certain health conditions. Magnesium deficiency may be associated with: Stress, anxiety, nervousness, insomnia, muscle tension, cramping and spasms, tension headaches and migraines, tiredness, lethargy and fatigue, chronic fatigue, high blood pressure, premenstrual syndrome PMS), diabetes, asthma, and Fibromyalgia If you are experiencing one or more of these symptoms on a regular basis, you may be magnesium deficient. Talk to us today about how to optimise your magnesium levels. The Wellness Protocol Wellness and Chiropractic “Health - 100% function, 100% of the time” Wellness, or 'maintenance' care, is part of our daily lives and we generally understand the concept. Most of us know that if we do not service our car regularly it will usually end up needing costly repairs and have reduced longevity. Unfortunately this is what most of us do with our spinal health. We spend more money each year on our cars than we do on the health of our bodies. On the other hand if we regularly service our car, it will continue to run well and will generally remain problem-free for its lifetime. This is the most effective and cost efficient way to maintain your car. Of course, cars can always be replaced or traded in, bodies can't. Chiropractic emphasises the wellness approach to spinal health for two main reasons: Firstly, dysfunction within spinal biomechanics can go unnoticed for many years, or even decades. The consequence of this dysfunction is often irreversible osteoarthritic, or "spinal decay" which is an unnecessary degeneration of the vertebrae and the intervertebral discs that separate them. Restoring normal movement can slow down and even prevent this decay saving you money, preventing ill health and assisting you to maintain a healthy lifestyle. Secondly, and most importantly, the system that controls and maintains correct body function is the central nervous system. This is where chiropractic plays a major role. Emerging from each side of the spine are spinal nerves, supplying the appropriate information from the brain to organs throughout the body. It is the nerve supply that makes the organ function correctly. If this nerve supply is damaged, so is the organ's ability to function. Research has shown that the spinal nerves are very sensitive to the pressure that can result from a vertebral misalignment (subluxation). The primary purpose of chiropractic care is to remove interference to your nervous system from spinal misalignments and so improve your body's function. That is why so many different 'ailments', such as asthma, period pain, concentration problems, bed-wetting, colic, indigestion, etc. respond to Chiropractic care. This makes it important for every man, woman and child to have regular spinal check-ups to allow the body to function at its very best. This concept is no different to having a dental check-up. Throughout the course of each and every day's activities, be it repetitive activities, poor posture, accidents, falls, or stress, we are all exposed to potential damage to the central nervous system through vertebral subluxations. Early detection, before the onset of symptoms, is the key to fast, effective treatment and, more importantly, a true "wellness" lifestyle. The Wellness Metagenics Fibroplex Plus Metagenics Fibroplex Plus is a high potency combination of minerals, vitamins and amino acids designed to support the neuromuscular system for the relief of muscular aches, pains, cramps and spasms. The form of magnesium used in conjunction with other key nutrients allows for rapid absorption into the body's cells to assist in the prevention of muscle pain.Fibroplex Plus' specific combination of amino acids and micronutrients may assist in the relief of: Nervous tension, stress, mild anxiety, neuralgia, headaches, migraines, fluid retention, pre-menstrual complaints. Fibroplex Plus is also ideal to assist recovery from exercise and reduce muscular aches, pains and soreness associated with exercise. Vitamin D and Back Pain “Back pain linked to Vitamin D deficiency” A recent study has shown that older women who don’t get enough vitamin D may be at risk of suffering back pain. According to Dr. Gregory E. Hicks of the University of Delaware in Newark, “Given that low vitamin D status is fairly prevalent in older adults and that there are significant functional consequences to untreated chronic pain, these findings argue strongly for querying adults about their pain and potentially screening older women with significant back pain for vitamin D deficiency.” Vitamin D deficiency has been tied to a vast array of health problems, including an increased risk of bone fracture, osteoporosis, osteoarthritis, diabetes, heart disease, inflammatory bowel disease, multiple sclerosis and even cancer. Researchers noted that lack of the vitamin could also, theoretically, contribute to musculoskeletal pain. Vitamin D3 is not just a vitamin, it also acts as a hormone and cytokine (chemical “messenger”), playing a big role in many biological processes including regulatory functions on immune and inflammatory responses, cell division, nervous system activity and bone structure maintenance. Almost every cell in the human body appears to have vitamin D receptors, this suggests that a deficiency in vitamin D could potentially interrupt the normal function of every organ system. Immune Support Benefits Vitamin D is a key factor in the healthy production of cathelicidin, an antimicrobial protein found in immune cells and the epithelial cells of the skin, gastrointestinal tract (GIT), cervix, vagina, epididymis and lungs. Cathelicidin is released at sites of infection, rapidly killing pathogenic organisms and preventing their invasion. Musculoskeletal Benefits Vitamin D is well known for its role in musculoskeletal health. It helps calcium absorption and a diet deficient in calcium can lead to osteoporosis in later life. Cardiovascular Benefits Vitamin D is involved in the maintenance of a healthy cardiovascular system. Prostate Health The active form of vitamin D is one of the most effective in regulating the healthy proliferation and differentation of VDRcontaining cells, including the prostate cells. BioCeuticals D3 Drops Vitamin D3 plays an intrinsic role in calcium metabolism, the immune and nervous systems, bone, heart and kidney health. The working group of the Australian and New Zealand Bone and Mineral Society, Endocrine Society of Australia and Osteoporosis Australia state that a significant number of Australians are deficient in vitamin D. Vitamin D doesn’t receive much attention, however it is one of the most important vitamins for our health. Unlike other vitamins, our main source of vitamin D is the sun. Living in a sunny country like Australia, we should have adequate vitamin D levels. Unfortunately this isn’t the case. If you are Vitamin D deficient taking a Vitamin D supplement could be all you need . The Wellness Protocol Health Promoting Nutrition Following an extensive review literature, I believe a “supplemented Paleo-Mediterranean diet” is the best dietary approach. This diet plan combines the best of the Mediterranean diet with the best of the Paleolithic diet. So what does this mean in real terms? Health promoting nutrition means that you need to eat generous quantities of fruit, vegetables (good sources of carbohydrates), nuts, seeds and berries. But they must also be combined with good sources of protein. Good sources of protein are lean meats such as cold water fish, chicken and turkey. I also advocate soy protein and whey protein for their high-quality, anti-cancer, cardioprotective and mood-enhancing benefits. All carbohydrates are burnt as cups of sugar. Think about that one for a moment. Your body does not know the difference between a slice of bread (a refined carbohydrate) and a cup of sugar. It is burnt/digested/ processed in exactly the same manner as sugar. That is why when you eat a slice of bread you feel good for a while (as your blood sugar levels go up). Then an hour or so later you feel hungry again (as your pancreas) gets on its’ treadmill and pumps out the insulin to reduce the blood sugar spike. In reality, you need to have 5 to 6 meals, regularly spaced throughout the day which provide a good source of carbohydrates and proteins - in each of the meals. Doing this will keep your metabolism ticking along quite nicely, you won’t get hungry, your blood sugar levels will remain stable and you won’t feel tired! As the pancreas produces this insulin, the blood sugar levels can drop below the ‘normal’ level which results in you becoming ‘hypoglycaemic’. You then feel hungry, lethargic and your brain shuts down so reach for a Mars bar or another piece of bread to compensate. Sounds like too much work? Not really! It’s all about planning. It does not matter who you see (dietitian, naturopath, etc.) or where you go (weight watchers, jenny craig etc.), you must plan your meals! Dietary mistakes will always occur when you are hungry and you have nothing prepared. As a general rule most of us eat too much, too late in the day. So when we do eat we are usually very hungry and have quite low blood sugar levels. We then overload our stomach going to bed with a gut full of food, that needs to be processed overnight. This causes us to become restless and overheat generally disturbing our sleep. The last meal of the day should be our 5th or 6th meal. If you follow this rule, you really won’t be that hungry when you sit down for dinner. A light meal will suffice. Remember that it take about 20 minutes for your brain to work out that your stomach is full! If you are struggling for ideas of where to start read the Weekly Meal Planner to get you thinking in the right direction. So what is the next thing to consider? So the process of a blood sugar spike, pancreas producing heaps of insulin, dropping blood sugar levels, hypo-glycaemia and low energy levels continues. The more refined carbs you eat (usually bread, pasta, pastries & soft drinks) the greater the blood sugar spike, the harder the pancreas has to work to produce insulin to get the blood sugar levels down. This is how you put on heaps of weight and pretty much feel lethargic all the time (except when you are eating). Also, THIS IS HOW YOU GET DIABETES! If you are buying food from a bakery (pies, pastries, bread) this is a refined carbohydrate and your body will process it as sugar. If you are buying food from the green grocer then this is usually an unrefined carbohydrate. The more unrefined carbohydrates you eat, the less spikes you will have in your blood sugar levels - the better you feel. So, if you are going to eat a carbohydrate, make it fruit or vegetables (unrefined carbohydrates). Fruits and vegetables are great sources of carbohydrates and in general they are pretty low GI or glycaemic index. This means they will not create havoc with your blood sugar levels, and unless you are on a special diet you really can’t go wrong with eating a good mix of fruits and vegetables. Rice, pasta and potatoes (very starchy) are sources of carbohydrates and should be discouraged due to their relatively high glycaemic loads, and their lack of fibre and phytonutrients (compared to other fruits and vegetables). Most of the rice we consume in Australia is highly processed, chloronated or bleached so it looks white. The Wellness Protocol Health Promoting Nutrition Indeed much of the pasta we eat is highly processed and contains many preservatives. Also we tend to eat rice, pasta and potatoes too late in the day (dinner) and in too great a quantity. There is no point eating a large carbohydrates meal late in the day when you are not going to use that energy. It will be converted to glycogen in the liver and if that is not used immediately, it will be converted to fat. If you have to eat these foods, eat them by lunch time. By the way, the most common source of potatoes in our diet (especially our children) is french fries and potato chips. All thanks to McDonalds for that one! Grains such as wheat and rye should be discouraged due to the high glycaemic loads/indexes of most breads and pastries, as well as the allergenicity of gluten, a protein that appears to help trigger disorders such as migraine, celiac disease, psoriasis, epilepsy, and autoimmunity. Sources of simply sugars such as high-fructose corn syrup (e.g. cola and soda) and processed foods (e.g. ‘T.V. dinners’ and other manufactured snacks and convenience foods) are strictly forbidden. Chemical preservatives, colorants, artificial sweeteners (nutrasweet and aspartame etc.) should be avoided. What is Protein Adequate as opposed to “High Protein”? In Australia I believe that most people do not have enough good quality lean sources of protein in their diet. It seems to be a feast or famine situation. Most women do not have anywhere near enough protein in their diet and most men eat too much too late in the day (ie. the big steak at night). If you actually work it out most people only eat about 40 to 60 grams of protein a day (in our clinical experience.) There is hardly enough protein to maintain consistent energy levels. I particularly advocate the use of Whey Protein, preferably as Whey Protein Isolate (WPI). A constant growing number of studies support applications extending from infant nutrition to the elderly, whey protein is a great food supplement indicated in health issues as diverse as gut integrity, immune function, infections such as HIV, reduction in cancer rates, cardiovascular health, high blood pressure, body building and weight management. I usually drink 2 Whey Protein based drinks per day one mid-morning and one mid-afternoon. They help to provide consistent clean energy for the entire day when combined with the other three normal, or ‘non-liquid’ meals. By using a whey protein liquid meal I find it very easy to consume 5 meals a day without too much effort. Tip: If you don’t like the idea of using a protein drink try a piece of fruit and a handful of nuts and seeds - they are great sources of protein. Unlike other types of protein, whey transits the stomach quickly and is rapidly absorbed from the intestine. Whey is the supplemental protein source of choice for many bodybuilders, athletes, and people wanting to improve their body composition in favour of lean muscle tissue and reduce fat mass. So how much protein do you need? Research indicates that you will need approximately 1.5 to 2 grams of protein per kilogram of body weight per day. Therefore for example, a seventy kilogram person will needs up to 140 grams of protein per day. Remember that you can only digest up to 30 or 40 grams of protein per meal depending on your size and the quality of the protein. So this means you need to be eating regular small meals every 2 to 3 hours Each meal should consist of a good source of protein and some (preferably unprocessed) carbohydrates. If you are an athlete or have a very physical job, then you may need to increase the amount of protein you consume beyond 2 grams/kilo of body weight. Some body builders and elite athletes consume 3 to 4 grams a kilo! You will need to eat a minimum of 5 to 6 meals on this protocol. I recommend having three “normal” meals such as breakfast, lunch and dinner, with 2 to 3 “snack” meals mid morning, mid afternoon and if you want a supper. But, you should not eat in the last few hours prior to bed. I do not recommend having the 3 “normal” meals as a liquid meal (unless it is something pretty substantial like the Hooper Shake). Preferably use the liquid meals as snacks. The Wellness Protocol Health Promoting Nutrition Meals for people on the go Metagenics Shake It Metagenics Shake It is a great tasting, low carbohydrate protein shake which may help support weight management. It has been developed for people wanting to achieve specific body composition and nutritional goals. Shake It is a convenient and satisfying drink which may support healthy blood sugar balance and can be used in conjunction with the Shake It Professional Weight Management Program. It contains a combination of chromium and high quality whey protein that may reduce appetite. Shake It may also increase the feeling of fullness and satiety. Also available in dairy free. Bioceuticals RejuvenX Bioceuticals RejuvenX is a combination of rice protein with an extensive range of vitamins, minerals, soluble fibres and plant extracts designed to support healthy digestive function. When used in conjunction with a healthy diet, every 50g serving of Bioceuticals RejuvenX will provide high quality protein for the formation and repair of body tissues and the maintenance of a healthy body. Bioceuticals RejuvenX contains Glutamine, Lyseine, Glycine and Cysteine to provide a complete protein source, along with 20 amino acids for the maintenance of a healthy body. As a source of plant based protein, rice is considered to have a low digestive allergen potential and high digestibility rating. Pharmafoods IsoWhey Complete Pharmafoods IsoWhey Complete is a high-protein dietary food. It contains cold ultrapurified whey protein isolate and high-grade concentrate with added vitamins, important macro and micro minerals, citrus bioflavonoids, glutamine and medium chain triglycerides. IsoWhey Complete is free of artificial sweeteners, hormones, pesticides, artificial colous, artificial flavours and preservatives, plus it is also suitable for use for soy-sensitive people. As it contains only 0.98g of lactose per serve, it is well below the 5g of lactose that can normally be utilised by lactose-intolerant individuals every day. Ascend WPI Musashi P40 Protein is a meal replacement for an active lifestyle. It is a unique blend of Whey Protein Isolate, Whey Protein Concentrate and Milk Protein Solids delivered in instantised form for maximum absorption and taste. Also included in this powder are essential fatty acids, vitamins, minerals and free form amino acids. P40 is not just a protein for those looking for muscle gain. For correct use in a weight loss program, simply halve the serving size, mix in water and use in replacement to a normal meal. P40 is designed for use as a meal replacement, for weight loss and as a comprehensive protein source. The Wellness Protocol Optimal Water Intake Without a regular supply of it you can get fatigued, headaches and joint problems. What is it? It’s not aspirin! It’s the latest new wonder drug: pure water. Surveys show that most of us don’t get enough water. Most people are chronically dehydrated - and don’t even know it. The result is a type of dehydration that can affect important bodily functions. Proper hydration is essential for regulating your temperature, cushioning all the joints of your body, eliminating wastes, and countless other essential functions. How much water should you drink each day? Use this simple formula: • You must drink at least 20 ml of water per kilo of body weight per day. • For example, a 100kg person needs a minimum of 2 litres per day. • A 75kg person needs a minimum of 1.5 litres per day. • You will need to increase this to at least 30 ml if it is hot and dry. • If you work outside or you do sport this can easily increase to 500 ml per hour (or more) depending on how much you sweat. Tips for athletes: Before you train/run/exercise measure yourself on a set of digital scales. Measure a precise amount of water that you will use when you are training (say 1 litre). Do not eat or drink anything else other than this measured amount. Do not go to the toilet (only for this session). Complete your training and then measure yourself again. Subtract the second measurement from the first and add the weight of the fluid (1 litre = 1 kilogram) you consumed during training, The final figure will give you the amount of water you must take when you are training otherwise you will become dehydrated. Make sure you avoid beverages that contain caffeine or alcohol. They tend to act as diuretics, removing water through more frequent urination! A Few Good Tips for Drinking the Right Amount of Water • Work out what is the appropriate amount of water you need to drink every day. (This is usually between one and two litres per day). • Fill a one litre container (i.e. an empty soft drink bottle or your “special” water bottle) and carry that with you for the day. Take the water bottle with you in the car, meetings, watching television or while working at a desk. By taking regular small sips you will be surprised at how much water you can easily consume. • By spreading the drinking during the day it will become less of a chore and you will be able to keep track of exactly how much you have drunk (rather than trying to remember how many glasses you drank at breakfast!) • By drinking regularly you will be constantly cleansing your system. Regular water intake will flush your body of toxins and promote improved health and well-being. Regular water intake improves kidney and liver function allowing these organs to work more efficiently which is important when recovering from illness or injury, poor diet, stress and pressure of a busy lifestyle. • When you drink regularly you will be less likely to consume unnecessary coffee and “cola” soft drinks. Usually the body signals to us we are thirsty, We interpret this to mean we “need a coffee, code or cup of tea”. We have the caffeine hit but it has a negative effect on our water balance (caffeine removes water from our system - it is a diuretic). So our body is still thirsty! Soon after we then feel we need another coffee or soft drink! • By drinking water regularly you will also be less likely to become hungry or snack on unnecessary foods. Regular water intake promotes a feeling of “fullness” within the stomach. This is the easiest and cheapest way to lose weight and body fat. The Wellness Protocol Multivitamin / Multimineral Supplementation HIV infection, alleviate premenstrual syndrome and bipolar disorder, reduce violence and antisocial behaviour in children and incarcerated young adults (when used with essential fatty acids), and improve scores of intelligence in children. Vitamin and mineral supplementation finally received endorsement from “mainstream” medicine when researchers from Harvard Medical School published a review article in the Journal of the American Medical Association that concluded, “Most people do not consume an optimal amount of all vitamins by diet alone... It appears prudent for all adults to take vitamin supplements.” Vitamin supplementation has antiinflammatory benefits, as evidenced by significant reduction in C-reactive protein (CRP) in a double-blind, placebo-controlled trial. The ability to safely and affordably deliver these benefits makes multi-mineral/ multivitamin supplementation an essential component of any and all health-promoting and diseaseprevention strategies. Long-term nutritional insufficiencies experienced by “most people” promote the development of “longlatency deficiency diseases” such as cancer, neuroemotional deterioration, and cardiovascular disease. Impressively, the benefits of multivitamin/ multimineral supplementation have been demonstrated in numerous clinical trials. Multivitamin/multimineral supplementation has shown to improve nutritional status and reduce the risk for chronic diseases, improve mood, potentiate antidepressant drug treatment, alleviate migraine headaches (when used with diet improvement and fatty acids), improve immune function and infectious disease outcomes in the elderly (especially diabetics), reduce morbidity and mortality in patients with Eagle Pharmaceuticals Tresos-B Eagle Pharmaceuticals Tresos-B is a broad-based multi-mineral multi-vitamin supplement. Tresos-B is one of the most comprehensive and powerful supplements available. It contains amino acids, vitamins, minerals and trace elements. Tresos-B is an excellent base when used in conjunction with other natural medications or remedies to aid their absorption by providing the necessary nutrients and mineral co-factors necessary for a great therapeutic outcome. Eagle Pharmaceuticals Tresos-B is perhaps one of the best broad-based multimineral multivitamin supplements on the market today. Think of it a "nutritional polyfiller" - it fills in the gaps in your diet. This is one of our most popular products. The Vitamin Myth We have been told that you can get all you need from your diet. This is wrong, delusional and quite frankly a dangerous notion (sorry to al the GPs that still preach this). Most people don’t even know what a good diet is, let along eat one. It is impossible to get all the nutrients you need from our diet - particularly if you eat commercially grown food. The essential minerals we needs for good health are not spread around the earth’s crust in even amounts. They are placed in the coils like “veins” of gold. So if the market garden you buy your food from do not have enough selenium then you miss out. (Selenium is a very important mineral that helps prevent cancer by the way.) Most farmers only use 3 minerals to helps their plants grow. It is called super phosphate and contains “NPK” (sodium, phosphate and potassium. Only some organic farmers may use other minerals. So even if you have a good diet, but eat commercially grown food you will never get all the nutrients you need for optimal health. If you are active, play sport, have a manual job, get stressed, have an illness or skip meals etc. then you will definitely need to supplement. It’s the cheapest health insurance you can buy! The Wellness Protocol Balanced Fatty Acid Supplementation Oils contribute to our health and wellbeing in a variety of ways Oils constitute a huge subject area and include monounsaturated (olive and avocado oil) and polyunsaturated (walnut, sunflower, soya bean) oils which we tend to use when cooking. Oils are important sources of essential fatty acids (EFAs). Benefits of essential fatty acids: • • • • • • Shorten our recovery time after exercise Growth enhancing Promotes smooth skin Speeds healing Enhances immune functions Reduces inflammation, pain and swelling (for conditions like arthritis) • Reduces platelet stickiness, blood pressure and premenstrual symptoms. EFAs belong to two main families, known as omega-6 and omega-3 fatty acids. Foods providing omega-6 fatty acids include evening primrose oil, sunflower and safflower oils, forage oil, blackcurrants, canola, egg yolk, dark green leafy vegetables, seeds and whole grains. Omega--3 fatty acids come from deep sea fish, linseed oil, dark green leaves, and nuts; especially walnuts, and egg yolks. The EFAs are tagged as “essential” because our body cannot survive without them and they must be consumed in our diet. The body cannot make essential fatty acids of its own accord. effect means it helps out with PMT, dry skin, pimples, eczema and moodiness. Cod liver oil is a rich source of vitamin A and D and has traditionally been used for asthma, respiratory conditions, immunity and bone development. It’s often given to children to help prevent rickets and to encourage the development of a healthy immune system, as well as to protect mucous membranes of the body. Omega-3 and omega-6 fatty acids have multiple roles in the body, one of the most important being a structural role in our cell membranes. Every cell in the body is enclosed by a thin lipid membrane which keeps the contents safe and contained. This membrane’s components include essential fatty acids. Which oils are suitable for dry skin and why? How do the major oils differ from each other in their application/uses? Deficiency symptoms include: Fish oil contains omega-3 fatty acids and has beneficial effects on blood pressure, triglyceride levels, kidney function, inflammatory response and immune function. It keeps our platelets from getting too sticky (this reduces the likeliness of clots that can case a stroke or heart attack). It also has an artery protecting effect and reduces inflammation of blood vessels and inflammation around joints. Evening primrose oil (EPO) is my first choice for eczema, dermatitis and cradle cap (topically). When the skin condition has an inflammatory component which is also linked to the hormonal cycle (menstruation or puberty) then EPO works well. • • • • • • • • Eczema like skin eruptions Loss of hair Behavioural disturbances and learning problems Susceptibility to infections (long-term immune dysfunction) Poor wound healing Arthritis-like conditions Low metabolic rates Heart and circulatory problems Evening primrose oil contains omega-6 fatty acids and helps with hormonal regulation. Its balancing The Wellness Protocol Balanced Fatty Acid Supplementation Which oils are best for brain health and why? The best oils for brain health are a high amount of docosahexanoic acid (DHA), and eicosapentaenoic acid (EPA). EPA and DHA are normal constituents of our cells with DHA abundent in brain cells. They are also found in the retina, adrenal glands, nerve transmitters (synapses) and sex glands. The best dietary sources of EPA and DHA are cold-water fish. There has been a tremendous amount of research on DHA levels and learning ability in children. I always recommend fish oils for memory, mood enhancement and cognitive function. Children with development problems such as dyslexia, ADHD and autism respond very well to fish oil supplementation. If there is an underlying hormonal imbalance or skin condition like eczema, then I add EPO, too. Under what circumstances should someone take a fish oil supplement everyday? To be honest everyone would benefit from taking some form of essential fatty acid; children need extra oils for their immunity, learning ability and skin conditions; adults for their mood, pain management or joints, and during pregnancy, menopause and menstruation, women will benefit from taking a variety of high quality oils. Obviously, the goal here is a balanced intake of all of the health-promoting fatty acids; using only one or two sources of fatty acids is not balanced and results in suboptimal improvement, at best. In clinical practice, I routinely use combination fatty acid therapy comprise of ALA, EPA, DHA and GLA for essentially all patients. The product also contains a modest amount of oleic acid, and I encourage use of olive oil for salads and cooking. This approach results in complete and balanced fatty acid intake, and the clinical benefits are impressive. Metagenics MetaPure EPA/DHA This high strength, anti-inflammatory fish oil helps to maintain normal healthy triglyceride levels, cholesterol levels and cardiovascular health. It improves mood and cognition in healthy people and temporarily relieves the pain and joint inflammation associated with arthritis. 20% stronger than Meta EPA/DHA capsules, 60% concentrated Omega-3 essential fatty acids. Reduced fishy aftertaste so no need for enteric coating. MetaPure's exclusive blend of highly purified fish oil and citrus/berry flavour reduces any fishy aftertaste associated with reflux. Bioceuticals UltraClean EPA/DHA Delivers a highly concentrated dose of Omega-3 polyunsaturated fatty acids (EPA and DHA) and provides 300mg of eicosapentaenoic acid (EPA) and 200mg of docosahexaenoic acid (DHA). Bioceuticals UltraClean EPA/DHA is a rich source of the essential omega-3 fatty acids which are important for normal growth and development. As a result, pregnant and lactating women have a hign requirement for omega-3 essential fatty acids. Bioceuticals UltraClean EPA/DHA contains "ultra purified" EPA Concentrated Omega-3 triglycerides-fish oil that uses patented distillation and steam deodourising processes to ensure optimal quality, purity and low odour. Capsules are enteric coated and flavoured with vanillin to minimise aftertaste. The Wellness Protocol Reculturing the Bowel Proper levels of good bacteria promote intestinal health, proper immune function and support overall health. Excess bacteria or yeast, or the presence of harmful bacteria, yeast or ‘parasites’ such as amoebas and protozoas, can cause “leaky gut”, systemic inflammation and a wide range of clinical problems. Intestinal flora can become imbalanced by poor diets, excess stress, immunosuppressive drugs, antibiotics, or exposure to contaminated food or water, all of which are common among Australian people. Thus, as a rule, I reinstate the good bacteria by the use of probiotics (good bacteria and yeast). Harmful yeast, and other ‘parasites’ can be eradicated with the combination of dietary change and/or natural medicines described later in this article. I believe that it is essential to “reculture” the bowel at least every 6 months. If you are prone to digestive troubles or bowel problems, then this may have to be done more frequently. As cows cannot digest grass without the appropriate bacteria in their rumen, we cannot digest our foods properly without the correct “good” bacteria. If you are taking antibiotics you MUST take probiotics! Bowel re-culturing should occur during and after the use of Antibiotics to prevent a ‘super-infection” or development of “antibiotic resistant bacteria overgrowths”. By the second day of a course of antibiotics you would have killed all the “good” bacteria within your bowel. This bacteria needs to be replenished and therefore reculturing is necessary. Clinically, I would have to say that upwards of 90% of bowel upsets can be resolved by reculturing (in the absence of serious pathology). Patients that have irritable bowel syndrome (IBS), ulcerative colitis and Crohn’s disease can have a significant improvement in their presentation by reculturing, although it is usually required more frequently. The most efficient way of reculturing the gastro-intestinal system is to use a good probiotic product. Emed’s recommended probiotics are listed below, however please note that these products are significantly stronger than you will get in health food stores. Bioceuticals UltraBiotic 45 Bioceuticals Prodophilus Bioceuticals UltraBiotic 45 is an extremely highpotency formula containing approx. 45 billion organisms per capsule, and is designed to relieve the symptoms of medically diagnosed IBS, diarrhoea and to support immune system function. UltraBiotic 45 delivers a complete spectrum of 9 friendly probiotic species especially selected to support and maintain healthy gut and uro-genital flora. Bioceuticals Prodophilus plays a critical role in the digestion of undigested protein and other foods. Bioceuticals Prodophilus is a probiotic supplement combining a blend of Lactobacilli culture of human origin. Bioceuticals Prodophilus is enterically coated, enabling superior absorption along the gut. Quality control methods ensure that there are over 10 billion organisms per capsule. Metagenics Ultra Flora Restore Metagenics Ultra Flora Restore is a convenient proprietary probiotic blend that includes the therapeutic strains Lactobacillus acidophilus, Bifidobacterium lactis and Lactobacillus rhamnosus GG blended with immuno-supportive colostrum. This is an ideal probiotic combination for everyday use: to enhance gut health and digestive function, for restoration of healthy gut flora following antibiotic use, and to support general wellbeing. Metagenics Ultra Flora LGG Metagenics Ultra Flora LGG is a probiotic formula containing Lactobacillus rhamnosus GG, a human probiotic strain that is one of the most extensively studied and best characterised therapeutic probiotics available. LGG has been shown to resist acid digestion and survive to colonise the gastrointestinal tract, exerting multiple therapeutic effects. Ultra Flora LGG has shown to reduce the incidence of eczema and food allergy in children, and may be used for infectious diarrhoea to both prevent infection and to reduce frequency and severity of symptoms. The Wellness Protocol Stretching and Exercise Unfortunately most people suffer from “ED”. That is not short for Erectile Dysfunction, but another term for Exercise Deficiency or Exercise Debt. Most of the two-thirds of the country who are overweight and millions of others with high blood pressure, high cholesterol and diabetes, desperately need more exercise to control their underlying condition. There simply is not much of a stronger tool to drop your insulin levels than exercise and elevated insulin levels are one of the primary drivers for these types of illnesses. Exercise really needs to be viewed as a drug and very few clinicians or patients understand this. I believe it is one of the most powerful “drugs” that we have in the treatment of type 2 diabetes. Unlike typical commercial drugs, exercise can actually cause one to go into permanent remission for diabetes. Most people we see in practice have a serious case of exercise debt and if they only walk for 30 minutes a few times a week they will never repay the principal on their debt. If you wish to optimise your health you need to move towards about 90 minutes of cardiovascular exercise every day. This amount of exercise is only required in the “treatment” phase (until you achieve your health goals). Then you can cut back to 45 minutes three times a week to maintain your optimal levels. It is important to include some strength training exercise in your program in addition to the cardiovascular or aerobic type training. This will complement your fitness and help provide a well rounded structural frame that will improve your overall health. I believe that aerobic fitness is a higher priority than strength training, so if you only have time for one then do the cardio exercises, as that will impact on your insulin levels the most. But it is important to squeeze in twice weekly strength training sessions if at all possible. stretch intermittently and too aggressively; and then wonder why they pull up sore. If you stretch regularly and you are developing back or neck pain then you need to go to a suitably qualified health care professional to assess your condition or the way you stretch. Yoga and Pilates are the flavour of the month and I would recommend utilizing these to assist you in your pursuit of better strength and flexibility. The Spinal Centre is currently sourcing a range of quality exercise protocols to assist you in the future. Additionally, most people are clueless about the exercise intensity and just don’t understand that walking for 90 minutes isn’t sufficiently intense exercise. You need to go hard enough so that you having a difficult time talking to someone and then drop back half a notch. If one can easily carry on a conversation with someone next to you then you are going too slow to generate the aerobic benefits that exercise is capable of doing. One of the key principles I teach though is to listen to your body. If your body will not allow you to exercise either due to pain or worsening of your underlying condition then you have no practical option but to honour your body’s signals and not exercise. Even though your body desperately needs the exercise to improve, you will only get worse if you violate your current limitations. So you may have to start with as little as one or two minutes a day. Apply the Wellness Protocol, receive treatment for your injuries if required, and as your body gradually improves so will your tolerance to exercise. You must continue to push yourself until you reach the daily 90 minute level. It is the only way to achieve your health goals. Also, it is important to include some stretching as part of your daily routine. Stretching is like brushing your teeth. It needs to be done very day. Most people The Wellness Protocol Stretching and Exercise Here are a few examples of back and neck stretches that can performed everyday as part of a stretching and exercise program. The Wellness Protocol Stretching and Exercise Here are a few examples of back and neck stretches that can performed everyday as part of a stretching and exercise program. The Wellness Protocol