MARCH 2012

health update

feature

inside this issue:

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super savings on top brands

effectivenatural pain relief

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Super Saver Coupons

the great oil debate ...

krill vs fish vs flax

on top

Up toU

Weight loss that works

on dealing with stress

Candice Alley

3Download a FREE fact sheet

Visit govita.com.au/factsheets for the full story on the health benefi ts of green tea

2 MARCH 2012

Finding effective pain relief Weight lossthat works

If you have survived the festive season and started the New Year with some excess weight, then naturopath and Chinese herbalist, Paul Keogh has some tips to help you lose weight, feel better and boost your energy levels.

For sufferers, fi nding effective pain relief is critical to their quality of life and while pharmaceutical pain killers provide this, some have unfortunately been linked with unpleasant side effects. Thats why sufferers will be impressed to read the results of a recent trial using a natural supplement. In 2009, researchers at Deakin University, set up a double blind placebo controlled trial, supplementing osteoarthritis patients with 1200mg of curcumin over a two-week period. Following supplementation, participants taking curcumin demonstrated approximately 50 per cent less pain associated with gripping. Researchers noticed that the curcumin appeared to work very quickly with participants reporting a reduction in pain within two hours. While osteoarthritis is not curable, this trial did demonstrate that

strength may be improved and associated pain may be managed, thus allowing daily tasks to take place more comfortably. Similarly trials on rheumatoid arthritis patients have shown positive results with curcumin. In one small trial rheumatoid arthritis patients received either curcumin (1200mg daily) or a non steroidal anti-infl ammatory drug (NSAID) (phenylbutazone 300mg daily) for 14 days. Both groups of patients showed similar improvement in symptoms including morning stiffness and joint swelling; however no side effects were noted in patients taking curcumin.

One of the leading causes of pain and disability in Australia today,is osteoarthritis. This painful long-term condition is caused bydeterioration of cartilage in the joints and is characterisedby stiffness and deformity of the joints.

by natural therapist

Elizabeth French

Confused about glucosamine?

QGlucosamine has given me great relief for my arthritis however I am confused by the product variations available. My friend swears by powders, I prefer a capsule, is there really a difference? Mrs J, VIC.

A The truth is that any reputable range of joint care supplements will have the same kinds of ingredients in their powders as is in their capsules and tablets. The difference is usually in how much of each ingredient you get per dose. Most quality supplements will contain some kind of glucosamine (ideally, glucosamine sulfate) and chondroitin, and many will also have MSM, all of which play important roles in maintaining healthy joints. These ingredients are processed into a capsule, a tablet, or a powder. While tablets and capsules may be more convenient, manufacturers can only fi t so much into a tablet or capsule, so youll actually get less of any active ingredient as compared to a powder. As to which is better it depends! If strength and effi cacy are most important to you, then go for a powder - just mix with water or juice, or sprinkle on your cereal! If you prefer convenience (and dont mind a slightly lower dose), try a tablet or capsule.

Like a health question answered? Email us at naturopath@govita.com.au. We will do our best to answer your query, but for more detailed health advice please visit a qualifi ed health professional at a Go Vita health shop near you.

GO askYOUR HEALTH QUESTIONS ANSWERED

Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher

advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualifi ed healthcare professionals.

2012 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher. A healthy earth means a healthier you. We use recycled and recyclable material wherever practical without compromising the quality or effectiveness of our products or service.

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two hours. While osteoarthritis is not curable this trial did demonstrate that

swelling; howevver no side effects werenoted in patientts taking curcumin.

YOUR STORY

Well-known singer/songwriter, Candice Alley knows all about dealing with stress. Her days are fi lled with negotiating a challenging entertainment career, caring for her two young children, and supporting her husband (swimming legend Grant Hackett).

curable, this trial did demonstrate that n

Stress is here to stay ...so deal with it!

Candice acknowledges that it isnt easy. Life can get overwhelming at times, she says, especially if youre trying to give 100 per cent to everything. Candice realised she needed to take steps to actively manage her stress. To help her cope, she now combines exercise (eg. Pilates and running) with the calm she fi nds in music, plus her daily dose of magnesium. Your stressed-out feelings result from a complex chain of hormonal reactions within your body. They start when your adrenal glands fl ood your bloodstream with adrenalin (the fi ght-or-fl ight hormone), making your heartbeat race and your blood pressure rise. To counter this stress response, your cells release calming magnesium into your blood.

Low magnesium levels mean your body cant counter the stress hormones, which increases their effects and elevates your stress levels. This is why topping up your dietary intake with a high-quality, easily absorbed magnesium supplement may help you to cope better. Indeed, naturopath Lisa Guy describes magnesium as one of the two most important anti-stress nutrients that is essential for nervous system and adrenal health. Candice Alley defi nitely agrees. While I cant categorically say the extra magnesium counters my stress hormones, I can confi dently say Im more energetic and able to cope with lifes daily demands.

Set yourself a goalA realistic goal is to lose between fi ve and 10 per cent of body weight in the fi rst six months, that is, a steady loss of between 300 and 500 grams every seven to 14 days. Losing weight at this rate will ensure it stays off! For overweight people with a BMI (Body Mass Index) of between 27 and 35, decreasing calorie intake by 300 to 500 calories per day will achieve this goal this is equivalent to skipping dessert or replacing a hamburger and fries with a turkey sandwich. Interestingly, recent evidence from Rejuvenation Research showed that cutting approximately 300 to 500 calories per day may also help slow the ageing process.

Overhaul your dietAim for a low-calorie, low-GI, high-fi bre, low-saturated fat diet providing 1200 to 1600 calories per day.

Get exercisingAim for regular aerobic exercise plus resistance weight training for 30 to 45 minutes, three to fi ve times per week. Not only will this increase lean muscle mass and metabolic rate, but it will signifi cantly reduce your risk of heart disease, while boosting your mood!

Supplement with green teaResearch has demonstrated that taking

a supplement of standardised Camellia sinensis

(green tea) leaf extract (equivalent to

catechins 690mg daily after meals) for 12 weeks can stimulate fat cells to burn stored fat for energy. Trial results showed a reduction in body weight, BMI, waist circumference and total body fat. Green teas ability to increase energy and promote mental clarity also makes it a good supplement to use prior to exercise.

Get adequate restRest and sleep are crucial for maintaining healthy body weight. Inadequate sleep, poor-quality sleep and insomnia make sustained weight loss near impossible.

Check your thyroid hormonesSome overweight people may be low in certain thyroid hormones which may cause carbohydrate food cravings, mood swings and insomnia. Your doctor can check your levels.

4 MARCH 2012

WHAT IS AMD?

AMD is a progressive c

ondition that

attacks central vision. P

eople who

have AMD may no longe

r be able

to read, drive, or see th

e faces of

their friends and

families.

Top tips for healthy eyes

The great oils debatefi sh vs krill vs fl ax

The leading cause of vision loss in adult Australians is age-related

macular degeneration (AMD) and it affects one in seven people over the

age of 50. The good news isthat preserving eye health is not

diffi cult. Heres a start:

Over the years protein shakes have been synonymous with body builders and gym junkies so much so that protein seems to have lost its relevance for the rest of us. But thanks to new research and a new level of consumer

interest in a healthier lifestyle, protein shakes are making a comeback!

All omega-3 rich oils and supplements are the same, right? Wrong. The three most popular; fi sh, krill and

fl axseed oils all have their differences and benefi ts. Heres what you need to know about each one.

In particular whey protein concentrate is in the spotlight, its widely regarded by the scientifi c community as the food with the highest biological value of useable protein. Many health professionals are beginning to prescribe WPC to help:

boost patients energy levels and moods, improve students ability to focus and concentrate, support a compromised immune system, improve bone and joint health, speed up convalescence - for tissue repair, improved

sleep, and energy facilitate weight loss - WPC helps stimulate the release

of an appetite-suppressing hormone, helping reduce the urge to over-eat,

improve poor digestion, particularly in the elderly, whose ability to break down proteins declines with age, due to diminishing production of digestive enzymes.

Basically protein is essential to your survival; you need it every day for normal growth, to build and repair muscles and other body tissues, to make hormones and enzymes and for the proper functioning of the immune, heart and respiratory systems.

Fish oilAn oldie but a goody, fi sh oil has been a popular supplement for years, but in the last year weve seen a renewed interest in it. And its no surprise seeing that fi sh oil is proven to help a number of ailments. Made from oily fi sh such as mackerel, herring, tuna and salmon, fi sh oil is a rich source of omega-3 essential fatty-acids in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body cant make these ingredients on its own, so its important to get them through diet or supplements such as fi sh oil liquid or capsules. Fish oil may help lower cholesterol, prevent heart disease and strokes, reduce the incidence of depression, as well as helping slow the rates and severity of

arthritis and osteoporosis. The ideal dose of the

DHA and EPA is 650mg per day. The current

recommended amount of fi sh consumption is two times a week, which equates to a combined DHA and

EPA intake of only 300mg a day. To bridge

the gap, supplements are the way to go.

Krill oilYou would have heard a lot lately about the new fi shy oil, krill. It is touted as a stronger option than fi sh oil, where you need to

consume fewer capsules than its ocean counterpart,

but there is a difference and in fact, you can take both at the same time.Its made from Antarctic krill, which are shrimp-like crustaceans. If youre allergic to shellfi sh, you should avoid krill. Its the extra, naturally occurring ingredients in krill oil that sets it apart from fi sh oil, namely antioxidants including vitamins A, E and astaxanthin. Antioxidants are the power packages that keep free radicals at bay, but the super strong astaxanthin is reported to help reduce sunburn, treat PMS and period pain, is an anti-infl ammatory, boosts immune function and can even help you look younger. With krill oil virtually all of the EPA and DHA are bound to phospholipids making them highly bioavailable in the body (more so than standard fi sh oil), as the fats in your own cell walls are in this form. A daily dose of 300mg is recommended.

Flaxseed oilThis is another source of omega-3s,but its different from fi sh and krillbecause it is a plant-derived source.This makes it suitable for vegetarians.

Flaxseed oil is also known as linseed oil and is made from the seeds of the fl ax plant. It contains something that fi sh and krill oils dont alpha-linolenic acid (ALA). Your body does something pretty incredible with ALA it converts it to the same type of omega-3s found in fi sh and krill EPA and DHA. Yet its the ALA in it that makes it unique and has been reported to reduce the risk of heart disease and irregular heartbeats. Flaxseed oil may also strengthen fi nger and toenails, can improve the absorption of calcium, assist in the treatment of eczema, fl aky skin, dandruff and dull hair, increases your metabolic rate and can even help reduce the recovery time of muscles after exercise. One-to-two tablespoons a day of fl axseed oil is ideal. One tablespoon contains 7g of ALA. You can use fl axseed oil as a salad dressing.

Its important to remember that when it comes to supplements, you should always consult a health professional fi rst to determine your individual needs.

5MARCH 2012

Dont smoke you can increase the likelihood of AMD threefold if you smoke.

Protect your eyes from the sun wear sunglasses with a high level of UV protection.

Eat bilberries or take a supplement. Bilberries are one of the worlds best sources of anthocyanosides. They exert a potent antioxidant action in the capillaries of the eyes, strengthening their tone and blood fl ow. Anthocyanosides also form part of the retinal pigmentation

called visual purple, which helps us to see in dim light.

Take an antioxidant rich supplement. Results from the major clinical trials (Age-Related Eye Disease Study - AREDS) showed that high levels of antioxidants and zinc signifi cantly reduced the risk of advanced AMD and its associated vision loss.

Eat at least one serve of oily fi sh weekly to reduce your risk of developing early AMD. According to research, three or more portions of fi sh per week reduces your risk by up to 70 per cent. If youre not fond of fi sh, take a daily fi sh oil supplement.

Have regular eye check-ups, especially if you have a family history of eye disorders. If you are over 45 make sure the macula is checked.

Exercise regularly to maintain healthy circulation.

Take a vitamin D supplement, according to researchers at the University of Buffalo in New York an increased intake of vitamin D (720IU daily) from foods and supplements is associated with a 59 per cent decrease in the likelihood of women (aged between 50 and 74) developing early AMD.

Anyone for a protein shake?

Download a FREE fact sheetVisit govita.com.au/factsheets for the full story on vitamin D for whole body health.

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NutrientPROFILE

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1. It is a powerful antioxidant.2. It improves cellular energy production.3. It can reduce frequency and length of

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Parkinsons disease and even improve the symptoms.

5. It can improve blood vessel function and blood fl ow in diabetics.

6. It can help treat hypertension (high blood pressure) and prevent the oxidation of LDL (bad) cholesterol.

7. It can help protect the heart and liver against some toxins caused by cancer treatment.

8. It can help slow down the rate of macular degeneration, which is the leading cause of blindness in Australia.

9. It can decrease oxidative stress, which has a negative effect on the body.

10. It can help with male fertility by improving sperms motility or the ability to swim towards the egg.

CoQ10 is naturally produced by your body and is absolutely vital to human life. In fact, without CoQ10, there would be no human life. The coenzyme is crucial to the health and wellness of the cells in your body. As you age, or if youve had a serious illness, your natural CoQ10 levels begin to deplete, so its important to keep your CoQ10 levels in tip-top shape.CoQ10 is also found in small amounts in foods such as beef, chicken, fi sh, broccoli and nuts, however its been reported that the average amount of CoQ10 obtained through diet is only 3-5mg. The average recommended dose of CoQ10 is 30 to 200mg a day.

So to reap the benefi ts of the coenzyme and to keep your body at its best, a CoQ10 supplement is your best bet.

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AUSTRALIAN CAPITAL TERRITORYJamison 02 6251 2670Tuggeranong 02 6293 9881NEW SOUTH WALESAshfield 02 9799 4338Ballina Central 02 6681 5811Ballina Fair 02 6686 8252Balmain 02 9810 3376Batemans Bay 02 4472 9737Bathurst 02 6331 3820Blacktown 02 9676 7957Bondi Junction 02 9389 2160Boronia Park 02 8014 6011Byron Bay 02 6680 7464Caringbah 02 9524 0608Cessnock 02 4990 6055Chatswood 02 9415 2866Chatswood 02 9411 4222Cherrybrook 02 9484 7616Coffs Central 02 6652 2993 Coffs Harbour 02 6651 2976Cronulla 02 9544 0323Dapto 02 4261 1138Darlinghurst 02 9360 9600Edgecliff 02 9363 5598Engadine 02 9520 2889Erina Fair 02 4367 4711Fairfield 02 9794 7500Figtree 02 4339 8665 Forster 02 6554 8152Gordon 02 9498 3664Gosford 02 4324 2194Grafton 02 6642 6443Gymea 02 9525 7370Haymarket 02 9281 8118Hornsby 02 9477 3337Hurstville Westfi eld 02 9585 2455Hurstville 02 9580 4982Katoomba 02 4782 4667Lake Haven 02 4393 2888Lane Cove 02 9427 4420Leichhardt 02 9569 6103Lismore 02 6622 2199Manly 02 9977 2222Marrickville 02 9569 9920Moorebank 02 9602 2389Morisset 02 4973 3045Mudgee 02 6372 1661Narellan 02 4647 4823Neutral Bay 02 9908 2600 Newcastle 02 4929 2809Newport Beach 02 9997 1238Newtown 02 9519 3495Nowra 02 4421 6319Orange 02 6362 7442 Penrith 02 4731 1017Revesby 02 9772 3420Richmond 02 4578 3186Salamander Bay 02 4982 0899Sans Souci 02 9529 2444Shellharbour 02 4297 4916Springwood 02 4751 6772St Ives 02 9449 8627Strathfield 02 9746 8686Taree 02 6551 2614Taree Manning Mall 02 6551 4890Tenterfield 02 6736 5242The Junction 02 4969 1102Toormina 02 6658 8838Top Ryde 02 9807 4051Toronto 02 4950 4022Tweed City 07 5524 4361Ulladulla 02 4455 3565

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