Rachel Hulme | Naturopath

Rachel Hulme

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22.01.2022 This is a long read, but well worth it if you are starting to freak out about Coronavirus. Well researched and non-hysteric. Find out what you can do to protect the health of you and your family. https://healthykidshappykids.com//02/27/coronavirus-covid/

22.01.2022 HEARTBURN Proton pump inhibitors (PPIs) for the management of heartburn and other digestive complaints are among the most commonly prescribed medications worldwide, yet evidence indicates that more than half the people taking PPIs do so without a medical need, exposing themselves to unnecessary health risks. Long-term use has been associated with adverse effects, and findings from a recent longitudinal cohort study suggest an increased risk of all-cause mortality with ...PPI use, including death due to cardiovascular disease, chronic kidney disease, and upper gastrointestinal cancer. PPI use impacts the gastrointestinal microbiome, with significantly lower abundance of gut commensals and lower microbial diversity found in PPI users. PPI use, through secondary changes in microbiota composition, has been associated with a risk of major depression, childhood obesity, irritable bowel syndrome and allergic disease. Diet and lifestyle interventions, combined with evidence-based and traditional nutritional and botanical medicines, may provide a safe and effective alternative to PPIs for the management of upper digestive complaints. Alternative ways to manage your digestive complaints include (always speak to your prescribing doctor before stopping any medications) - * Avoid foods that aggravate symptoms such as caffeine, chocolate, alcohol, tomato, spicy foods and carbonated drinks * Increase fibre intake by including plenty of fresh fruits and vegetables. * Don't over consume beverages with your meals. This can dilute stomach acid or increase the pressure on your oesophageal sphincter, resulting in reflux. * Reduce stress as this can be a trigger for heartburn. * Don't overeat, and consume your meals slowly and mindfully. * Don't lie down after meals. * Consider food combining e.g. when eating easily digestible carbohydrates (fruit, grains etc) add in some protein to slow down the rate of digestion. * Herbs such as Meadowsweet and Licorice to soothe and heal the lining of the digestive system, along with the mineral zinc L-carnosine. * Probiotics and prebiotics to help restore a damaged microbiome. * Herbs to support IBS such as chamomile, lemon balm, caraway, fennel, ginger and globe artichoke (Iberogast formula is one of my favourites!) * Antimicrobial herbs to eliminate any pathogens that often are seen when people are on PPI's, including myrrh, thyme, oregano, garlic and Phellodendron. (always speak with a naturopath first!) See more

14.01.2022 What do the diets of the longest living cultures have is common? A predominately plant based diet, that is not absent of of animal protein, but has small portions of quality animal protein. Another common feature is that meals are enjoyed with the family, not rushed, as the family share the events from the day. https://apple.news/AnXexnRN7Rw-rTlTFQFRt8Q

09.01.2022 Delving into the depths of your microbiome is a sure-fire way to understand what is truly going on inside that gut of yours. #guthealth #microbiome #healthyguthealthylife #microba #healyourgut #ibs #fodmaps #pain #bloating #explore #bacteria #probiotics

08.01.2022 A recent study concluded that intermittent fasting (time restricted eating) was no better for weight loss compared to those eating throughout the day. Quite the contrast from what I hear from clients following various forms of intermittent fasting What are your thoughts on this?... Has intermittent fasting worked for you? https://jamanetwork.com//jamainternal/fullarticle/2771095

05.01.2022 Left-over breakfast mash is perfect for this busy time of year. Toss all your leftovers in a pan and serve on a bed of fresh greens. Delicious!!! . . . #breakfast #leftovers #busy #eatgoodfood #zerowaste #eatyourleftovers #wastefree #tastesbetterthenextday #goodfood #pegan #balance #naturopath #guthealth #healthyguthealthylife #feedyourgut #healthygut #microbiome

04.01.2022 Are you kombuchad-out? Kombucha is super popular because of the gut loving microbes that are found in it. The microbiome is our digestive system is very diverse in species, and for this reason it is important to eat and drink a variety of foods so that your gut exposed to a wide array of microbes. This is also why I don’t recommend staying on the same probiotic supplement for months on end. So rotating between kombucha and kefir is a great way to improve your exposure to different microbes, now you can make this lemonade soda using way as the ferment. Where do you get whey??? It is simply liquid that you find on the top of any good quality pot-set yoghurt. https://nourishedkitchen.com/fermented-probiotic-lemonade/

04.01.2022 Why do I write about gut health so much? It is because I have seen first hand how important gut health is to our whole body health. I have seen time and time again in clinical practice, when we treat the gut, the health of the entire body improves. When I first started studying Naturopathy over 15 years ago, we knew from traditional knowledge that gut health was important. Hippocrates stated thousands of years ago that 'all disease begins in the gut'. But we were not really ...sure why. Fast forward to 2019 and our knowledge about the impact of gut health on our whole body has exploded, and yet we are still only scratching the surface on our findings. What we do know is that we have a microbiome of bacteria that are the influencers of our body. The bacteria in our gut 'talk' to our brain, influences our hormones, moods and emotions. They have an impact on our appetite and body weight. They produce vitamins, enzymes and other vital molecules that support our health. We know that when we deplete our microbiome through poor diet, medication or stress, then our total health is compromised. Our gut is so much more than a food composter. Often our gut is out of balance and we don't even know it. You don't need to have digestive symptoms such as bloating, constipation, pain or indigestion to assume that your gut health is not optimal. Unfortunately with our modern lifestyle, you can assume that most of us have some degree of gut imbalance. Nurture your gut, eat good food, drink clean water, relax, exercise, eat fermented foods, don't be afraid of dirt. All of these simple things can help to maintain a healthy gut, and therefore a healthy body. The good news is, the cells in our gut, and our microbiome are constantly renewing, so you can do the things listed above and start improving your gut health today.

04.01.2022 How Do Microbes Affect Cravings? We are being played. Gut microbes are not our "friends", they are associates that we share meals with but can turn on us at any moment. If the food runs out, they will be just as happy to digest us. They each have their own appetites: yeasts crave sugar, Bacteroidetes enjoy fat, Prevotella love carbs and Bifidobacteria are fibre fiends. They each have their own method of asking for their favourite meal, using variations on two basic techni...ques to influence our food choices. Microbes can produce toxins and make us feel like crap if we don’t give them what they want. So they know how to make us miserable. Cravings may seem like a frivolous thing to worry about, but your food preferences are tightly linked to your mental state. As we've seen, your microbiota can create many of the same neuroactive compounds that are behind antidepressants, anxiety drugs, and recreational drugs. These are the powerful levers your gut microbes can pull to modify your eating behaviour. We've been under the mistaken perception that we make our own food choices, but ignorance is no longer an excuse: We need to manage our microbes before they make us sick. It's important, not just for our gut, but for our mood. Microbes increase our craving for food that they like by changing our taste buds, increasing opioid and cannabinoid receptors, and producing neurotransmitters such as dopamine and serotonin. So they also know how to make us happy. What To Do Your gut microbiota turns over every half hour or so because bacteria have a short life cycle. What you eat changes the composition of your microbiota; certain species thrive and others wither, depending on dinner. So, if you can override your bad cravings, you can effectively rebuild your microbiota in just a few days. Of course, that goes both ways the lure of Oreos should not be underestimated, and you can be right back to where you started in a flash, a victory of microbe over prudence. It is an understatement to say that our gut bacteria don't have a profound influence of every facet of our health, mind and moods. This is such a fascinating topic that we are constantly finding out more and more about as the scientific community delve deeper into it. https://www.psychologytoday.com//the-shocking-source-your-

04.01.2022 Overindulged during the past few weeks? Kick start your goals with a 3-Day Mini Cleanse. Grab your free copy now. https://niyamanaturopathic.lpages.co/3-day-cleanse/

03.01.2022 The winter woollies should be well and truly packed away now. Let's get out skin summer-ready with this quick DIY Lemon Sugar Scrub. All the ingredients that you need should already be in the pantry. https://www.niyamanaturopathic.com.au/diy-lemon-sugar-body/

03.01.2022 Some simple, logical tips on how to achieve great health. https://www.healthline.com//5-simple-rules-for-amazing-hea

02.01.2022 5 HEALTH TIPS TO GET YOU THROUGH THE SILLY SEASON It is so easy to get caught up in the craziness of December, and often our dietary and exercise habits go out the window. Add into this a lack of sleep and an increase in stress, it is no wonder that come January your body is screaming out for a re-boot. Instead of burning yourself out in December, follow these tips to keep you feeling your best, whilst still getting out and enjoying the fun of the holiday season.... 1. Start your day with right - Give your body a mini cleanse each morning with this detox and digestive drink. 1/2 teaspoon organic apple cider vinegar, 2 teaspoons lemon juice Mix into a glass of warm water and drink upon rising 2. Intermittent Fasting - Aim to fast for 14-16 hours, 3-4 day per week. You can do this by having your last meal at night around 7pm, and then don’t have anything to eat until 10-11am the next day. You can drink water, green tea, herbal tea, black coffee or sparkling water. Fasting gives your digestive system a rest, reduces your calorie intake and lets your body do some cellular cleaning. 3. Love you liver - If you are drinking more alcohol at this time of year, support your liver and detoxification capacity with a herbal formula that supports the liver. There are lots of great formulas out there, look for something with St Mary’s Thistle, Turmeric or Globe Artichoke and you will be nourishing your liver throughout the season. 4. MOVE. Don’t completely throw away your exercise program. Getting outside and going for a brisk walk is great for not only your metabolism, but it will also get your circulatory system going, and a little sweat is a great way to cleanse the body. 5. Have a break from the booze - Aim to have 3-4 alcohol-free days each week. Even if you are only having one glass of wine a night, it is important to give your liver a break from having to process alcohol. Your body interprets alcohol like a toxin and it will always metabolise alcohol first as it knows it needs to get it out of the body. All other processes such as the metabolism and absorption of nutrients will be put on hold until the alcohol is cleared. Most importantly, enjoy yourself! Don’t stress, let yourself enjoy the social get-togethers. Following traditions and spending time with family and friends can have a positive impact on your wellbeing. Take time to spread this joy with others that may not be as fortunate as you, and you’re giving will not only benefit those in need, but it will also boost your sense of self and purpose. Feel like you need a little extra support? Then grab my FREE 3-day mini cleanse to see how great you can feel, why wait for January! https://niyamanaturopathic.lpages.co/3-day-cleanse/

01.01.2022 The most logical and sustainable way to eat for long term vibrant health.