Bondi Health and Wellness in Bondi Junction | Alternative & holistic health service

Bondi Health and Wellness

Locality: Bondi Junction

Phone: +61 2 9386 5163

Address: Suite 808 Harley Place, 251Oxford Street 2022 Bondi Junction, NSW, Australia

Website: http://www.bondihealthandwellness.com/

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• Medical and health
• Alternative & holistic health service
• Naturopath
• Nutritionist

24.01.2022 What we eat plays a big role in the health of our brain, including our cognitive function. Cognition accounts for our memory, learning, perception and attention. Eating certain foods can actually optimise our cognitive processes. Some of our favourite recommendations for eating for our brain health include oily fish such as mackerel, anchovies and herring; nuts and seeds such as flax seeds, chia seeds, walnuts and butternuts; eggs; flavonoid rich foods such as cocoa, green tea, citrus fruits and dark chocolate; and turmeric. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

24.01.2022 Do you know a vegan in your life who isn’t quite doing it right? Why not gift them a Plant Based Summer Cleanse Voucher to use next year where our Plant-Based Specialist Bianca Sheedy will educate, guide and empower them with knowledge as they continue on their vegan health journey! Our Gift of Health Vouchers are available to purchase from Bondi Health and Wellness. Please get in touch with our wonderful receptionists on (02) 9386 5163 before Saturday the 19th of December. Pick up and postage options are available. #plantbased #vegan #naturopath #nutrition #christmas #christmasideas #christmasvouchers #christmasgiftideas

24.01.2022 Type 1 Diabetes is an autoimmune condition, also known as insulin-dependent diabetes. Recent research shows that Type 1 Diabetes is associated with an unhealthy microbiome and poor gut health, which both cause increased inflammation. To reduce this inflammation and help reduce Type 1 Diabetes complications, studies show that a diet low in processed and refined foods, and rich in nutrient-dense foods like vegetables and wholegrains is beneficial. The studies also indicate that antibiotics can contribute to Type 1 Diabetes complications due to their negative affect the the good bacteria in our microbiome and recommend only taking antibiotics when necessary and prescribed by a doctor. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266996/

22.01.2022 Did you know that 80% of our immune system is in the gut? Due to this, people with allergies can benefit from probiotic therapy. A study prescribing the probiotic strain, L.casei, significantly reduced the number of rhinitis episodes in children with allergic rhinitis. The study also prescribed the strain Lactobacillus GG to pregnant mothers with a strong family history of eczema, allergic rhinitis, or asthma and to their infants for the first 6 months after delivery, the frequency of developing atopic dermatitis in the offspring was reduced in 2 years, 4 years, and 7 years by 50%, 44%, and 36%, respectively. So the bottom line is, if you want a healthy immune system, look after your gut! https://www.sciencedirect.com//artic/pii/S1726490114003074

21.01.2022 Begin your 2021 with a Plant Based Summer Cleanse! Hit the reset button this new year by following a Plant-Based Summer Cleanse Program to get back on track with your health for 2021! This is the perfect kick start and a great way to set yourself up for a busy year ahead. This gives you all you need to get motivated and start a whole new way of eating. The year of 2020 has been a challenging year for most with the juggles of home isolation, work and family pressures with the ...consequence of many feeling stressed, burnt out and out of balance with their health. Summer is the perfect time to plunge into a plant-based cleanse to refocus your healthy habits and optimise your body towards a vital state of health. A Plant Based Summer Cleanse is perfect if you have thought about becoming a vegan but have no idea where to start or if you may have been on a plant-based diet for a while but need some guidance of how to cultivate a balanced whole food plant-based diet into your lifestyle. This is also valuable for anyone wanting to kick start healthy habits, to support weight loss or to simply cleanse and reset the body for the new year. Our Plant-Based specialist and Naturopath, Bianca Sheedy, at Bondi Health and Wellness is now taking bookings for January and February 2021 for the Plant Based Summer Cleanse Program! Benefits of a Plant-Based Summer Cleanse: o Boost energy o More effective metabolism o Improves gut function o Promotes mental clarity o Clearer skin o Improve your nutrition o Learn a fresh new way of eating Long Term Health Benefits of a Plant-Based diet: o Reduces inflammation o Supports detoxification o Supports weight loss o Aids in lowering cholesterol o Reduces risk of chronic disease o Reduces risk of heart disease o Helps to control blood sugar levels and manage type 2 diabetes What is Included: Plant Based Summer Cleanse 4 weeks $300.00 (Value worth over $400). This is great value for money and includes: Three appointments with a qualified Naturopath and Plant Based Specialist 2 x Body composition scans at both the initial and final appointment to assess the state of your health and monitor your progress Access to helpful plant-based resources and delicious recipes to keep you inspired Support emails to motivate you and keep you on track We may also prescribe nutritional supplements or herbal medicine, depending on what type of detox support is needed. These are available for an additional cost. We also offer longer programs if needed for those people who have more complex health problems. If you would like to supercharge your health contact us today to make a booking! #plantbased #plantbasednutrition #plantbasednaturopath #bondi #bondinaturopath #summercleanse #plantbasedcleanse

21.01.2022 Did you know that the gut microbiome plays a critical role in how responsive our immune system is? Researchers have studied how the microbiome controls the immune system's 'fitness' by bringing it to a state of 'readiness' in order to speed up its response to pathogens.They concluded that the presence of the microbiome is crucial to key immune cells to respond to infection. The more diverse and well balanced the better our immune response. So if you are constantly suffering from low immunity and repeated infection, perhaps the answer lies in your gut! https://www.nutraingredients.com//How-the-microbiome-influ

21.01.2022 Vegetarians get diabetes, too! A 2018 review found that a vegetarian diet that is high in unhealthy foods such as refined grains, saturated fats, and added sugars is positively associated with type 2 diabetes compared to a vegetarian diet with lower amounts of these nutrients. The foods that are important to consume while following a vegetarian diet for treating diabetes are whole grains, fruits, vegetables, nuts, legumes, and unsaturated fats. Each of these foods has functional components that reduce the symptoms of diabetes. It's a good reason to brush up on your knowledge of healthy, wholefood, vegetarian cooking. If you would like some help making the most of a plant based diet, come in and see us in clinic! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/

20.01.2022 A study this year following the pregnancies of over 200 women demonstrated a direct link between vitamin D deficiency and increased risk of urinary incontinence and stress-induced urinary incontinence in pregnant women. If you suffer from or are concerned about developing urinary incontinence during pregnancy, checking your vitamin D levels may be beneficial. https://pubmed.ncbi.nlm.nih.gov/32479701/

17.01.2022 Well.... this is awkward!! Thanks to a disruption while changing phone suppliers we have been disconnected! (Eek!!) While the technology people sort themselves out can you please send us an email to [email protected] We are here and ready to answer your enquiries. Thanks for your patience

17.01.2022 A review in 2018 compared the results of several studies to establish the importance of eating breakfast in weight loss. The results suggested that a healthy and consistent breakfast routine reduced energy slumps throughout the day. Often when energy slumps occur, people reach out for a snack to pep them up, leading to over eating, therefore this study concluded that breakfast reduces this pattern of over-consumption and improves weight loss achievement. https://www.bmj.com/content/364/bmj.l42

17.01.2022 Our four-legged family members deserve as much nutritional care as we do! Did you know that feeding pets cooked dried foods can increase inflammation, which alters their mood and behaviour?

16.01.2022 A 12-Week Randomized Clinical Trial has demonstrated that a plant based diet was more effective in improving glycemic control compared to the conventional diet in type 2 diabetics! How exciting! To read more into this please click on the link to read the study extract: https://pubmed.ncbi.nlm.nih.gov/27253526/ #type2diabetes #diabetes #diabetesnutrition #plantbased #plantbaseddiet #plantbasednutrition #bondinaturopath #bondi #plantbasednaturopath

16.01.2022 We all know exercise is good for us, but perhaps are put off the idea thinking that you have to hours every week to reap the benefits? A recent study suggests that less than 1 hour per week of resistance training, even without aerobic exercise, can be of benefit in preventing heart disease and type 2 diabetes. So even short bursts of exercise counts!

14.01.2022 Vitamin A is an important factor in our immunity, growth development and reproductive health, and can be found in a wide variety of foods such as carrots, cod liver oil, liver meats, chicken, egg yolks, tomatoes, rockmelon, mango, apricots, peaches, pumpkin, sweet potato, spinach, basil, chives, parsley and chilli. Now you have an excuse to make some sweet potato oven fries.

14.01.2022 We all know that iron is found densely in animal meats, but what about vegetarian options? Here are five iron-dense plant-based foods: 1. Parsley: use this as the green base for your next salad! 2. Pumpkin seeds 3. Legumes such as lentils, chickpeas and kidney beans ... 4. Leafy greens such as spinach, silverbeet, kale, swiss chard, collard greens and beet greens 5. Soy products such as tofu and edamame https://www.researchgate.net//267874635_Iron_and_vegetaria See more

13.01.2022 These times have underscored that health is a top priority which impacts every aspect of our daily life and society. If we can be of any assistance, we are here for you.

13.01.2022 Men are far more likely than women to develop cancer by the age of 75, are more likely to develop cardiovascular disease and live on average 4.5 years less. While attitudes towards men's health have come a long way from the "she'll be right" days, there is still a gap which needs to be closed. Weight problems, low energy, poor sleep, mental health, declining fertility and prostate health are all areas afflicting the men we love. Research shows modifying diet and lifestyle ris...k factors is the most proactive way that men can stay on top of their health. This International Men's Health Week, let's start a conversation on men's health. Get in touch if we can assist.

13.01.2022 A study of over 70,000 women with endometriosis compared their results with their dietary intakes. This study found that those who ate the recommended intake of two serves of fruit per day had a lower endometriosis risk than those who ate fewer than the recommended servings. This was specific for citrus fruits, with women who ate one citrus fruit a day having a 22% lower endometriosis risk than those who did not. https://www.ncbi.nlm.nih.gov/pubmed/29401293

12.01.2022 Our immunity, hormone production and cognition are all affected by our vitamin D levels. Our top three recommendations for vitamin D rich foods: 1. Mushrooms 2. Eggs 3. Small, cold water fish like herring, mackerel and sardines

11.01.2022 Zinc is involved in so many aspects of our health. From immune function to fertility to our sense of taste, this nutrient is incredibly important. Zinc can be sourced in oysters, red meat, liver meats, almonds, brazil nuts, cashews, walnuts, pine nuts, peanuts, pecans, poultry meats, hard cheeses, eggs, tahini, sesame seeds, sunflower seeds, pepitas, spinach, mushrooms & butter beans.

11.01.2022 A little bit topical at the moment.... ever wondered how viruses get into your system and cause problems? Here's a great little clip to give you the basics. Remember: the best defence against viruses is being healthy, well-rested and well-nourished and having a strong immune system that can adapt quickly to help you fight off infection and recover well.

10.01.2022 The Mediterranean lifestyle includes an antioxidant-rich diet, regular physical activity, and daily socialising with family and friends. This recent study followed 806 participants with depression over 8.5 years, and those who followed a Mediterranean lifestyle showed a 50% reduction in depressive symptoms such as anxiety, irritability, insomnia, sadness and mood swings. https://journals.sagepub.com/d/pdf/10.1177/2167702616638651

09.01.2022 When we eat a high-calorie, westernised meal for breakfast inflammatory markers increase about one hour later in response. This enhances inflammation in the entire body, making food harder to digest, causing symptoms of bloating, flatulence, cramps, reflux, heartburn and irregular bowel movements. A study demonstrated that children who ate a Mediterranean styled-breakfast for 1 year showed a significant decrease in inflammation after eating. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859494/ To maintain happy tummies for your children, try incorporating a Mediterranean-styled breakfast to their day. Not sure what is included in a Mediterranean diet? Book in an appointment today at https://www.bondihealthandwellness.com/

09.01.2022 A long-term study of over 90,000 men and women assessed whether a vegetarian diet had an impact on the formation of colorectal cancers. This study concluded that those who ate a consistent vegetarian diet had a 20% reduced risk of developing colorectal cancer in comparison to those who ate a non-vegetarian diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420687/

09.01.2022 Enjoy this delicious healthy plant-based raw lamington slice recipe by our Naturopath Bianca Sheedy! This plant-based delight is refined sugar free! The base is made from cashews as well as coconut full of healthy fats to stabilise blood sugar levels. Cashews are also high in zinc and the dates in this recipe are full of fibre which help to balance out the natural sugar content and gives the base a subtle caramel flavour! ... Ingredients: 200g raw cashews 100g desiccated coconut (plus some extra for sprinkling) 8 dates 50g virgin coconut oil 100ml boiling filtered water 2tsp vanilla bean paste 100g dark chocolate Instructions: 1. Place dates into a small bowl and cover with boiling water for 10mins to soften. 2. Place cashews, coconut, coconut oil, vanilla bean paste, drained dates and 20ml of the left-over dates water into food processor and blend for 1-2mins. 3. Transfer into a baking tin with baking paper. Using damp hands, press the mixture evenly into the base of the tin then place into freezer for 15-20mins to firm. 4. Place chocolate broken into small pieces into food processor and blend for 1- 2mins until texture is almost like a powder. 5. Transfer chocolate into a small pot on low heat and stir until chocolate has melted into a liquid consistency (be careful not to burn). 6. Pour chocolate onto base and evenly spread (try to do this quickly due to chocolate hardening) and sprinkle extra desiccated coconut on top! 7. Place into refrigerator for 1 hour or until firm then cut into 20 squares for serving- ENJOY! Be sure to tag us so that we can see your creations! #plantbased #plantbasedrecipes #dairyfree #veganrecipes #veganfood #plantbasednutrition #plantbasednaturopath #healthyeating #healthyrecipes #bondi #bondinaturopath

08.01.2022 Ulcerative colitis is a form of inflammatory bowel disease characterised by inflammation, stomach pain, blood in the stool and diarrhoea. Two recent studies on ulcerative colitis found that people who regularly drink soft drinks have a 69% increased risk of developing the condition. It also found that people who ate red meat had a 50% increased risk. These studies also showed that enhanced consumption of fruits, vegetables and essential fatty acids such as those in nuts, fish and avocado signficantly reduced the risk of developing ulcerative colitis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683258/

07.01.2022 The Japanese diet is linked to longevity, reduced cancer incidence, lowered cholesterol and healthy body mass index. Characteristic to the Japanese diet are green tea, a high consumption of vegetables, miso soup, fish and soybean products. Green tea is rich in flavonoids, miso soup is rich in fucoxanthin, soy is rich in isoflavones and saponins, and fish are rich in fatty acids, all of which show antioxidant, anti-inflammatory and anti-cancer properties. These nutrients allow the Japanese diet to show a much lower rate of chronic disease and cancer than is seen in the Western diet. To increase your longevity and overall health, try incorporating these foods into your regular diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859494/

06.01.2022 During preconception, pregnancy and lactation, women need a higher intake of iodine. This is due to iodine being crucial for brain development: in fact, without enough iodine in the diet during pregnancy the risk of decreased intelligence, hypothyroidism and growth retardation in offspring increases significantly. Mothers need sufficient iodine in the diet for conception and a healthy pregnancy. Good iodine sources include seaweed, eggs, fish and shellfish. https://www.ncbi.nlm.nih.gov/pubmed/30829881

06.01.2022 We're here for you to help you bloom

05.01.2022 We know vitamin C is great for our immune function, but it also helps with many other aspects of our health such as balancing stress levels, preventing cardiovascular disease and gout attacks, improving our absorption of iron, and many more. To get vitamin C-rich foods into your diet try incorporating guava, banana, blackberries, red chilli peppers, red and green capsicum, parsley, watercress, cabbage, strawberries, papaya, rockmelon, citrus fruits, broccoli, brussels sprouts, cauliflower and snow peas.

05.01.2022 Silverbeet, walnut and butter beans Ever cooked with silverbeet? It's a nutrient-packed leafy green vegetable that can be used in many dishes. Here, Tania has added butter beans and nuts to make a dish that can be used as a standalone meal or a delicious side. 1 bunch of silverbeet, thoroughly washed and chopped... 1 red onion, diced 2 cloves of garlic 1 420g tin of butter beans, drained 1/4 cup chopped walnuts, toasted 1/4 cup chopped cashews, toasted Rind of 1 lemon Juice of 1 lemon Olive oil 1. Heat the olive oil in a large frypan/wok, add the garlic and onions and saute until soft 2. Add the silverbeet and butter beans, saute until the silverbeet is cooked 3. Add lemon juice, rind and nuts and toss thoroughly 4. Serve and enjoy!

04.01.2022 Is there a link between plant based diets and weight loss? Interventional trials have shown that consumption of plant-based diets reduces body fat in overweight and obese participants. A well planned nutrient dense plant based diet helps to improve satiety and increase energy expenditure leading to reduced body weight. If you are interested in reading the research paper on this topic here is the link below:... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893503/ #plantbased #plantbaseddiet #weightloss #plantbasednaturopath #plantbasednutrition #bondi #bondinaturopath

04.01.2022 Endometriosis worsens with red meat consumption Endometriosis is a complicated, oestrogen-dependent, reproductive disorder that significantly reduces the quality of life of affected women. Endometriosis occurs in about 10% of the general population and is associated with infertility, severe pelvic pain, and increased risks for ovarian and other cancers. A case study of 3,800 women with endometriosis looked at the effect that their diets had on the severity of their condition. The results showed that red meat, either processed or unprocessed, is a major culprit in promoting endometriosis risk and that the replacement of red meat with fish, shellfish or eggs was associated with lower risk of endometriosis. https://www.ncbi.nlm.nih.gov/pubmed/30740440

04.01.2022 A study of 2563 participants revealed that many chronic diseases can be avoided by eating a Mediterranean diet. Over 6 years, the study found that the Mediterranean diet reduced the risk of developing obesity, heart disease, stroke and Diabetes type 2 by up to 80%. http://www.ghrnet.org/index.php/jct/article/view/1514/1736

03.01.2022 Got heart disease in your family? Increasing your consumption of cruciferous veg (including broccoli, cauliflower, cabbage and brussels sprouts) can lower your carotid artery wall thickness -- which is associated with a 10% to 18% decreased risk of stroke and heart attack! Yes, you really can eat your way to a long and healthy life.

02.01.2022 Over 29 years data was collected on the diets of American men and women aged between 45-64 years old. The results showed that healthy plantbased diets, which are higher in whole grains, fruits, vegetables, nuts and legumes and lower in animal meats, were associated with a 16% lowered risk of heart disease, obesity, high blood pressure and stroke, and a 35% lowered risk of cardiovascular-related death. https://www.ahajournals.org/doi/10.1161/JAHA.119.012865

02.01.2022 Various mental health diseases such as depression are caused by a variety of factors ... constant low-grade inflammation can act as one of these causes. The microbiome acts as an additional immune system for humans, meaning that it can reduce inflammation. By reducing inflammation, the microbiome acts as an important co-factor to reducing the risk of developing depression. Bottom line: to look after our mental health, we need to look after our microbiome. Learn more about your microbiome by booking in an appointment with Tania Flack at https://www.bondihealthandwellness.com/

01.01.2022 Parasites can cause many health problems and complications such as severe digestive issues, food intolerances and systemic inflammation. Studies recently have demonstrated that parasite infection and complications can be reduced through a healthy diet that nourishes the microbiome. Our top tips for a healthy microbiome include incorporating fibre-rich foods such as wholegrains and vegetables, probiotics and prebiotic foods in to your diet daily. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6822718/

01.01.2022 Approximately one in seven men over the age of 40 experience problems with their prostate. The most common problem is benign prostatic hyperplasia (BPH) which causes enlargement of the prostate gland. Over time this puts pressure on the bladder, leading to difficulty urinating. Then there is prostate cancer -- the most common cancer diagnosis in Australia. It causes more deaths than breast cancer, yet gets only a fraction of the media attention. Measures you can take to pr...event prostate cancer: Try to keep the amount of fat you get from red meat and dairy products to a minimum, Eat more fish evidence from several studies suggests that fish can help protect against prostate cancer because they have good fat, particularly omega-3 fatty acids, Avoid trans fatty acids (found in margarine), Try to incorporate tomatoes that are cooked with olive oil, which has also been shown to be beneficial, and cruciferous vegetables (like broccoli and cauliflower) into many of your weekly meals. Soy and green tea are also helpful, Drink alcohol in moderation, if at all, Seek medical treatment for stress, high blood pressure, diabetes, high cholesterol, and depression. Treating these conditions may save your life and will improve your survival rate, Relax and enjoy life. Reducing stress in the workplace and home will improve your survival rate and lead to a longer, happier life. See more