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FOCUS AUSTRALIA’S GUIDE TO HEALTHIER LIVING!
Edition 1, 2016
10
Signs of Magnesium Deficiency
Do You Have an Underactive Thyroid? 7 Blood Tests For Depression
HOW CURCUMIN TREATS ARTHRITIS
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10
Signs of Magnesium Deficiency
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agnesium is the eighth most abundant mineral on earth and the third most plentiful in sea water. In the human body it is the fourth most abundant mineral and is involved in over 300 reactions in the body Magnesium is important in so many of the body’s regulatory and biochemical systems that deficiencies can be extremely detrimental to overall health. Magnesium is used by every organ in our body, especially our heart, muscles, and kidneys. Unfortunately, it is estimated that up to 80 percent of adults are not getting enough magnesium and therefore may be deficient. Although there are blood tests available to assess for magnesium status, these are notoriously unreliable. Serum blood can be used to measure magnesium status but the body has a mechanism to keep blood magnesium levels within normal ranges. If blood levels drop, our body removes magnesium from tissues to prop up levels in the blood. This makes it look like our levels are normal, but in fact our tissues (e.g., heart, lungs, kidneys) may have insufficient levels. The alternative is to consider signs and symptoms of magnesium deficiency
to predict your magnesium status. Below are 10 signs of magnesium deficiency (you may experience one or several if you are deficient): 1. Unexplained fatigue or weakness 2. Abnormal heart rhythms, heart “flutters” or palpitations 3. Muscle soreness or spasms 4. Eye twitches 5. Anxiety, depression, or restlessness 6. Inability to sleep or insomnia 7. Infertility or PMS 8. Headaches 9. Fuzzy brain or difficulty concentrating 10. Thyroid problems
HOW TO INCREASE MAGNESIUM LEVELS Eat foods high in magnesium. Some examples of foods high in magnesium include dark green leafy vegetables, nuts, seeds, fish, beans, whole grains, avocadoes, yogurt, bananas, dried fruit, and dark chocolate. Limit your intake of caffeine, sugar, and alcohol. These foods tend to deplete magnesium levels so it is imperative that you limit your intake of them. Learn ways to manage stress. High stress levels deplete magnesium levels
in your body so you must find ways to reduce your stress levels. Relaxation techniques, meditation, or taking supplements to help your body deal with stress more effectively (i.e. rhodiola), are good examples of how to reduce stress levels in your body. Improve gut health. We absorb magnesium from the foods we eat so it is essential that you have good digestion to help breakdown the food components and effectively absorb the magnesium. Supplement with a high-quality, well-absorbed form of magnesium. If you are low in magnesium, supplementation is likely essential to help restore levels quickly. However, some forms of magnesium are poorly absorbed (e.g., magnesium oxide). BCN’s Rest & Replenish contains magnesium glycinate, a highly bioavailable, greattasting form of magnesium (plus other nutrients to reduce stress and support healthy sleep) and is a good option for increasing the level of magnesium in your body quickly. BCN’s Rest & Replenish is available from health food stores and pharmacies everywhere.
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7
Must-Have Blood Tests For Depression
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hen people present with symptoms of depression, two treatments are mostly commonly recommended. These include psychological therapies (e.g., cognitive behaviour therapy) or antidepressant medication. These treatments are based on the theory that depression is caused by psychological factors (e.g., irrational beliefs, ineffective copings skills) or imbalances in brain chemicals known as neurotransmitters. Serotonin and dopamine are the most common neurotransmitters implicated in depression. Unfortunately, for many people with depression potential medical/ physical causes for depression are often not investigated. Research confirms that depression is a complex disorder that can be caused by a large array of environmental, psychological, social, and physical factors. Here are 7 recommended blood tests if you are suffering from depression:
1. THYROID HORMONES
Tests for thyroid function are essential when people present with depression. Low levels of thyroid hormones can lead to low energy, poor concentration, 4
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reduced motivation/ drive, lowered sex drive, and weight changes. Interestingly, many of these symptoms also occur when people are depressed. Blood tests for thyroid stimulating hormone (TSH), and the thyroid hormones, T4 and T3, can be easily ordered by your GP.
5. FOLIC ACID
2. IRON STATUS
6. C-REACTIVE PROTEIN (CRP)
Iron is essential for energy and is a cofactor needed for the production of the feel good neurotransmitter, dopamine. If you are low in iron you will not be able to produce adequate levels of dopamine.
3. VITAMIN B12
While this blood test is not very reliable (it can be affected by recent food or supplement intake), it is still worth doing. Vitamin B12 is needed to produce serotonin and dopamine, so it is crucial that we have healthy levels of this vitamin.
4. VITAMIN D
This is the sunshine vitamin and low levels increase the risk of depression. Vitamin D has many roles in the body including helping our immune response. It is also required for the production of serotonin.
This vitamin has many roles in the body and is also important for the production of serotonin and dopamine. In fact, some studies show that having low levels of folic acid can make antidepressants work less effectively. This is a marker in blood associated with inflammation. Research confirms that people with depression have increased inflammation. This can be a problem as excess inflammation damages the brain and reduces the production of important mood-related neurotransmitters.
7. HOMOCYSTEINE (FASTING)
This blood test is rarely undertaken when someone is suffering from depression. Homocysteine is a marker of biochemical processes in the body known as methylation. Healthy methylation is essential for the production of neurotransmitters such as serotonin and dopamine. Interestingly, antidepressants increase levels of serotonin and dopamine but do nothing to fix the cause for low levels of these neurotransmitters. It could be from someone’s faulty methylation.
TREATMENT OPTIONS IF BLOOD TESTS ARE ABNORMAL There are several other biological/ nutritional tests that can be undertaken to help identify causes of depression, but these are the core ones. If abnormalities are identified in any of these tests, then it is important that you take measures to correct them. These include:
B6, and folic acid, which are essential to lower homocysteine levels and boost methylation.
Correct thyroid hormone levels. This may be done with thyroid medications and/or take natural supplements that have been shown to restore healthy thyroid hormone levels. BCN’s Thyron is a good example.
Correct vitamin B12, iron, folic acid and vitamin D levels. Again, dietary changes and supplementation may be required here. To increase Vitamin D, increased exposure to sunshine is important. Poor digestive health may also be a problem so this may also require treatment.
Correct methylation problems (homocysteine test). This can be corrected through supplementation with B-vitamins. In particular, vitamins B12,
Restore iron levels. This can be achieved by increasing iron intake in the diet and supplementing with iron tablets.
Reduce inflammation (High CRP blood test). This can be achieved through
a number of strategies. Eating healthy foods, avoiding foods you are intolerant to, reducing stress, treating inflammatory medical conditions, and engaging in regular exercise are important. Taking specific anti-inflammatory, natural supplements may also be helpful. These include curcumin (from the spice turmeric) and saffron. Both of these spices have anti-inflammatory properties. Saffron in particular has solid research supporting its effectiveness for the treatment of depression. For a high-quality saffron supplement BCN’s Saffron Ultra is a good option, and for a curcumin supplement, BCN’s Relieve Turmeric Forte+ is worthwhile. All BCN products mentioned in this article are available from health food stores and selected pharmacies.
Suffering from mood swings? Want to maintain a positive, healthy
BCN’s Saffron Ultra may help to: 4 Maintain a positive and healthy mood 4 Assist in the management of mood swings
4 Support healthy eye function 4 Relieve stress
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mood?
Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online:
For more information visit www.bodyconcepts.com.au or call 08 9248 6904
• • • • • •
Adrenal Fatigue: Mythical Disease or True Condition?
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here has been increasing interest in a condition known as adrenal fatigue, particularly by proponents of natural medicine and naturopathy. However, most mainstream medical practitioners view it as a mythical disease designed to sell more supplements and drum up business for natural practitioners. These medical practitioners argue that there is no evidence for such a condition. So what does the research say about a condition known as adrenal fatigue? Is it argued that adrenal fatigue is a 6
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condition caused by a dysfunction in the production of hormones produced by the adrenal glands. In particular, it is argued that chronic stress (either physical or mental) can ‘exhaust’ the adrenals, eventually leading to a lowered production of the stress hormone cortisol (plus several other hormones). This reduced cortisol production can lead to the following symptoms: • Excessive fatigue and exhaustion, chronic fatigue • Non-refreshing sleep • Sleep disturbance, insomnia • Feeling overwhelmed or unable to cope
Craving salty and/or sweet foods Sensitivity to light Low stamina and slow recovery from exercise Slow recovery from injury or illness Difficulty concentrating, brain fog Poor digestion
Adrenal fatigue is different to a medical condition known as Addison’s disease which is a rare endocrine disease where the adrenal glands are significantly impaired (and destroyed) to the point that that they cannot produce the necessary hormones to maintain bodily functions. The treatment requires lifelong administration of cortisol and other relevant drugs. In people with adrenal fatigue it is argued that people can still produce hormones to maintain everyday activities, however, levels are sub-optimal. With Addison’s disease, a blood test for cortisol shows that levels are well below ‘normal.’ However, in people with adrenal fatigue, blood tests for cortisol usually come back normal. Salivary tests for cortisol are usually done to diagnose adrenal fatigue, where a generally flattened cortisol profile is found (healthy cortisol secretion should vary throughout the day). While there is strong debate about the existence of adrenal fatigue, the reality is there is partial support for such a condition. The adrenal glands are controlled by two areas of the brain, the hypothalamus and the pituitary gland. This process is known as the HPA axis (Hypothalamus-Pituitary-Adrenal axis), and there is evidence that a dysfunction in the HPA axis is associated with many mental and physical health conditions. For some people, the HPA axis is too sensitive thereby producing too much cortisol, whereas for others the HPA axis is not sensitive enough, thereby producing too little cortisol. So while the adrenals are highlighted as the problem in adrenal fatigue, it is actually the steps associated with the HPA axis that is dysfunctional. Many argue that the brain regions (i.e., the hypothalamus and pitituitary gland) are the problem, not the adrenals. However, wherever the problem lies, low cortisol continues to be the issue.
Even though there is debate about adrenal fatigue, low cortisol is definitely a problem for many people.” In a paper published by an expert in stress research, Professor George Chrousos [1] it was concluded that low cortisol output is associated with the following conditions/ diseases: • • • • • • • • • • •
Atypical/ seasonal depression Chronic fatigue syndrome Fibromyalgia Premenstrual tension syndrome Nicotine withdrawal Post-chronic stress Post-partum period Adult post-traumatic stress disorder Hypothyroidism Rheumatoid arthritis Asthma, eczema
So while there continues to be debate about adrenal fatigue and the mechanisms associated with it, the reality is that low cortisol is definitely a problem for many people. It also seems that chronic stress is a major cause of the problem which then causes a disruption in the whole HPA axis. The solution is therefore to reduce physical, mental and environmental stresses so the whole HPA process has time to heal and repair itself (if possible). This involves improving physical health through good sleep, healthy eating, and moderate exercise. Learning relaxation, engaging in pleasant/ engaging activities, and taking regular time outs
are also extremely important. Often psychological therapy can be helpful for people struggling with anxiety and chronic stress. There are also several herbs and nutrients that can help reduce stress levels. These herbs are termed ‘adaptogens’. Rhodiola Rosea is one adaptogenic herb that has been shown in clinical studies to help moderate the stress response and restore cortisol to healthy levels. BCN’s Rhodiola Advanced contains a clinically-studied form of Rhodiola sourced from the European company, Finzelberg. Beware of cheap, low-quality sources. BCN’s Rhodiola Advanced is available from health food stores and selected pharmacies everywhere. Reference: Chrousos, G.P. Stress and disorders of the stress system. Nat Rev Endocrinol. 2009 Jul;5(7):374-81.
Are YOU Feeling Overwhelmed? BCN’s Rhodiola Advanced may help to: 4 Reduce stressrelated fatigue 4 Reduce nervous tension
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4 Reduce stress levels 4 Promote vitality and stamina 4 Improve sleep
Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online
For more information visit www.bodyconcepts.com.au or call 08 9248 6904
Do You Have an Underactive Thyroid?
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eelings of lethargy, inability to lose weight, weakness, intolerance to the cold, muscle cramps, and depressed mood are common signs of low thyroid function (or hypothyroidism). These symptoms often lead many people to visit their doctor to help identify the cause (or causes) of their problem. Doctors will arrange an array of blood tests, one involving a test for thyroid function (thyroid stimulating hormone (TSH) and possibility T4 and/ or T3. If these tests comes back ‘normal’ doctors will inform patients that their thyroid is working fine. However, is this always true? Is it possible to have a ‘normal’ TSH level and still be suffering from an unhealthy thyroid function? The answer is YES! 8
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While blood tests have their place in identifying disease states, they are not 100 percent accurate as a diagnostic tool. It is important that we also rely on physical signs and symptoms. If you are suffering from any of the symptoms below, it is a real possibility that you might be suffering from a thyroid problem. • • • • • • • • • •
eight Gain/ Inability to lose weight W Fatigue Colds hand and feet Intolerance to the cold Dry skin Poor concentration Depressed mood Poor memory Muscle cramps/ weakness Brittle nails
• • •
Irritability Hair loss Dry skin Plus, some people suffering with these symptoms may have ‘sub-optimal thyroid function’. This means that his/ her test results may indicate that their thyroid hormone levels are low, but not clinically low, resulting in his/ her doctor saying that they’re fine! Furthermore, cut-off scores on blood tests rely on averages. Unfortunately, there is no average person. Many functional medicine doctors agree that we are all different and what might be an optimal level for one person, could be very different for another. Does everyone need to eat the same size meal to be full?
No! Some people have bigger appetites than others. And the same applies with hormones. Some people may require higher levels of thyroid hormone due to problems associated with stress, resistance to thyroid hormones, exposure to environmental pollutants, and even genetics. So if you are one of those people where your thyroid blood test comes back normal (either TSH, T4 or T3 level), then you might want to consider the following recommendations to give you the best chance of having healthy levels of thyroid hormone circulating in your body.
EAT HEALTHY, NUTRITIOUS MEALS
Thyroid hormones require several nutrients to ensure their healthy production. Selenium, iodine, zinc, vitamin C, plus many more nutrients, are required by many enzymes necessary for thyroid hormone production. Eat lots of vegetables, fruits, healthy nuts and fats, lean protein, and avoid packaged, artificial foods. Also, ensure you moderate your alcohol intake and eat organic foods where possible.
hormones. Make sure you develop good sleeping habits.
High stress can impair thyroid hormone output.”
REDUCE STRESS
TAKE THYROID-SUPPORT SUPPLEMENTS
High stress levels can impair both thyroid hormone output and the ability of existing thyroid hormones to do their work. So where possible, reduce stress levels, avoid energy-draining individuals, and ensure you increase your own selfcare. Learning relaxation techniques and effective ways to cope with stress is also important.
ENSURE YOU REGULARLY GET A GOOD NIGHT’S SLEEP Healthy sleep patterns are crucial for overall health and for the production of several hormones, including thyroid
There are several supplements on the market that can help optimise thyroid output. These should include nutrients to support thyroid production, plus herbs to help reduce stress and cortisol levels. BCN’s Thyron is a high-quality thyroid and adrenal support formula that has been designed to naturally increase thyroid hormones in people with a ‘sluggish’ thyroid.
CONTINUE TO SEEK SUPPORT FROM A HEALTH PROFESSIONAL
If you continue to suffer from symptoms of low thyroid function, don’t give up. Ask for support from your GP or visit a health professional specialising in natural medicine/ treatments (e.g, functional medicine doctors or naturopaths). BCN’s Thyron is available from health food stores and selected pharmacies everywhere.
Do You Want to Support Healthy Thyroid and Adrenal Function?
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BCN’s Thyron may help to: 4 4 4 4
Support healthy thyroid and adrenal function Promote normal basal metabolism Relieve stress Increase energy Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online
9 Forwww.focus-on.com.au more information visit www.bodyconcepts.com.au or call 08 9248 6904
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Natural Ingredients to Reduce Stress & Promote Relaxation 10 www.focus-on.com.au
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e are all affected by stress. In fact, without some stress nothing would get done. Unfortunately, for many people stress levels can remain too high for too long. This negatively affects their health, their ability to complete everyday tasks, and even their relationships. There are several ways to reduce the impact of stress on our life. These include, learning relaxation, engaging in pleasurable and soothing activities, getting good-quality sleep, exercising regularly, eating a healthy diet, and talking to supportive people. There are also a number of natural ingredients that have been shown to help reduce stress levels in our body. The top 5 natural substances are as follows:
1. THEANINE
Theanine is an amino acid derived from green tea. It has been shown in several studies to help promote relaxation and reduce stress hormones in our body. There are also studies showing that theanine can modify certain brain waves associated with relaxation. In particular, theanine increases alpha brain waves. Alpha brain waves are usually experienced during meditation and times of focus. While some theanine can be ingested from green tea, you would need to drink a lot to have a therapeutic effect. Taking theanine in supplement form is therefore the most effective option. BCN’s Tranquil Mind is a high-quality theanine supplement. In fact, just two capsules contain the equivalent theanine content of 25 cups of green tea!
2. RHODIOLA
This herb is classified as an ‘adaptogenic herb.’ This means that it helps our body moderate its stress response during times of high pressure. Rhodiola has been used in European countries to help cope with physical and mental stress, and has even been used by athletes to promote athletic performance. Rhodiola can be taken in supplement form. BCN’s Rhodiola Advanced, which contains a high-quality, European rhodiola extract is one of the best examples. Rhodiola is particularly helpful for people suffering from symptoms of burn out and low energy.
3. MAGNESIUM
This important mineral has hundreds of roles in our body. It is particularly important for muscle relaxation. In fact, one sign of magnesium deficiency is muscle twitching. Taking magnesium before bed can also help with sleep. We recommend taking magnesium on a regular basis to help replenish magnesium levels in the body. Be careful though as not all forms of magnesium
Rhodiola is partcularly useful for people suffering with burnout and low energy.”
are the same. For example, magnesium oxide is poorly absorbed in the body and does little to promote relaxation. Magnesium glycinate is a highlyabsorbable form of magnesium and can be found in BCN’s Rest and Replenish (R&R). Furthermore, R&R also contains the amino acids, glycine and taurine, both of which have been shown to increase the neurotransmitters associated with relaxation and sleep.
4. ASHWAGANDHA
This is an herb that has been used in
Ayurvedic medicine for centuries. It is used to promote wellbeing and can be quite effective as a natural anti-anxiety nutrient. There are several clinical studies demonstrating the benefits of Ashwagandha to help promote relaxation.
5. KAVA
This plant has been used for centuries to help promote relaxation and a sense of wellbeing. Kava has been shown in several studies to help reduce anxiety levels in people with generalised anxiety disorder. Choosing a high-quality source of Kava is important as there have been reports of toxicity with certain Kava extracts. Along with looking after yourself and developing effective coping skills, taking these natural herbs and ingredients can help promote relaxation and reduce anxiety levels. BCN’s Tranquil Mind, Rhodiola Advanced, and Rest and Replenish are available from health food stores and selected pharmacies.
Feeling Tense? Mind Racing?
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Contain s Theanin e
BCN’s Tranquil Mind may help to: 4 Relieve nervous tension & mild anxiety
4 Improve sleep
4 Induce relaxation
4 Assist with the body’s antioxidant
4 Relax the mind
defences
Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online:
11 Forwww.focus-on.com.au more information visit www.bodyconcepts.com.au or call 08 9248 6904
How Curcumin Treats Arthritis
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rthritis is a crippling disease that affects around 25% of Australians. It is a collective name given to a range of diseases, but osteoarthritis and rheumatoid arthritis are the main two. Each of these forms of arthritis have different causes, with osteoarthritis resulting from damage to or wear and tear of the joints involved. Rheumatoid arthritis, on the other hand, is caused by an immune system ‘over-reaction’, which results in damage to the cartilage layer covering the ends of bones. Arthritis causes pain, inflammation, and stiffness in the joints and sometimes leads to the joints being deformed, weak, and unstable. Since pain is commonly associated with arthritis, often on a daily basis, finding ways to reduce the pain experienced by arthritis sufferers goes a long way towards improving their quality 12 www.focus-on.com.au
of life. A major contributor to pain is inflammation. Even though inflammation is designed to defend the body against pathogenic bacteria as well as repair the body after trauma, it may be considered a ‘double-edged’ sword. This is because inflammation may also harm the body, especially if it is chronic (long-term), as well as cause pain. Therefore, one of the best ways to reduce the pain associated with arthritis is to reduce the inflammation in the joints. One of the best spices for achieving this is turmeric, or more specifically, one of the active ingredients in turmeric, curcumin. Curcumin works by inhibiting the production of a sub-group of enzymes known as cyclooxygenase-2 (COX2). COX-2 enzymes are produced by local cells in response to inflammatory cytokines, messenger molecules, which
act as an alarm system. The COX-2 enzymes then trigger the production of prostaglandins, which mediate pain and inflammation. Conventional, over-the-counter, pharmaceutical-based pain relievers, like aspirin, also inhibit COX-2 enzymes. Unfortunately though, they also inhibit the COX-1 enzymes. COX-1 enzymes are responsible for maintaining the integrity of the stomach lining, renal function, and blood-clotting ability. Therefore, inhibiting these functions may lead to a range of problems including, damage to the stomach lining, a reduction in blood flow through the kidneys (which may lead to renal failure), and a decreased blood clotting ability (blood thinning). Therefore, an ideal pain-reducing product would have the effect of selectively blocking the production of COX-2 enzymes without affecting the COX-1 enzymes. This would result in
Curcumin is a powerful COX-2 inhibitor, but does not affect the COX1 enzymes.”
inflammation and pain reduction without compromising the stomach lining, kidney function, or platelet function. Certain medications, like Celebrex and Vioxx, do offer this function but unfortunately are strongly associated with a range of health risks, including heart attack and stroke. Both medications are quite expensive too. As a result, many people are now searching for a natural product that can selectively block the COX-2 enzymes without affecting the COX-1 enzymes and that doesn’t have any health risks associated with it. This is where turmeric (curcumin) comes in. Curcumin is a powerful COX-2 inhibitor, does not impact the COX-1 enzymes, and offers a whole range of additional health benefits, making it the best spice to use if you’re suffering from the pain of arthritis. The only problem with turmeric (curcumin) as an anti-inflammatory and analgesic (pain-relieving) agent is that in its natural form (as a powder) it is not particularly well absorbed into the
body. In fact, one tablet of a high-quality curcumin supplement has the equivalent curcumin content as 3-7 tablespoons of turmeric! Therefore, advanced, patented forms of curcumin have been produced in order to improve its absorption into the body. BCN’s Relieve Turmeric Forte+ contains two patented forms of curcumin that have been proven to dramatically improve the absorption of curcumin. One of the forms, Cumerone®, provides curcumin bound to a polysaccharide (carbohydrate), making it highly absorbable. The other form, C3 Complex®, also dramatically improves absorption. Numerous studies have been conducted on both of these patented forms of curcumin with amazing results in the areas of decreased inflammation and pain reduction. If you suffer from arthritis pain and would like to try a natural, pain-relieving product, then visit your local health food store or selected pharmacy to pick up a box of BCN’s Relieve Turmeric Forte+ today!
Relieve Your Muscular Aches and Pains Naturally
4 4 4 4 4
Provides temporary relief from the pain of arthritis Reduces joint inflammation associated with arthrits Increases joint mobility associated with arthrits Provides temporary relief from osteoarthritic pain Relieves muscular aches and pains
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Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online
For more information visit www.bodyconcepts.com.au or call 08 9248 6904
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Reasons Why Probiotics Are Essential
robiotics are beneficial, live bacteria that enhance the population of the healthy microflora in the human gut. They build up gradually soon after birth and are essential for health and wellbeing. In fact, many diseases (not just related to the gut) are associated with deficiencies or an imbalance in bacteria strains. These include digestive disorders (e.g., irritable bowel disease, Crohn’s disease), autoimmune diseases (e.g, Hashimoto’s 14 www.focus-on.com.au
bacteria our digestion is impaired and we develop an ‘inefficient’ gastrointestinal system. Nutrient deficiencies then result leading to ill-health and low energy. Without essential nutrients we are also unable to produce necessary hormones and chemicals in our body, resulting in a range of health problems.
2. IMMUNE SYSTEM
disease, lupus disease, type 2 diabetes), and even mental health disorders such as depression and anxiety disorders. Probiotics are important as they have many crucial roles in the body. Below are 5 reasons why probiotics are essential for our health and wellbeing.
Over 70% of our immune system is located in our gastrointestinal system (gut). Probiotics plays an essential role in the immune system processes. Since our digestive tract comes into contact with the outside world from the foods we eat and drink, it simply makes sense that we have a good immune system to defend our body from pathogens.
1. DIGESTION
3. HORMONE PRODUCTION
Our gut bacteria assist with the breakdown and absorption of nutrients from food. Without a healthy balance of
Beneficial flora metabolise and recycle hormones, including oestrogen, thyroid hormones, and phytoestrogens from
food sources. This helps combat many symptoms associated with menopause, PMS, and perimenopause. Probiotics also seem to play a role in the production of neurotransmitters (brain chemicals) associated with mood, such as serotonin.
4. DETOXIFICATION
Our ability to remove toxins from our body is essential for wellbeing. Probiotics again play a role here. Specific probiotic bacteria have properties that enable them to bind toxins from food and water. Probiotics also help support our antioxidant defence system which is also important in detoxification.
5. PRODUCTION OF VITAMIN AND MINERALS
Not only do probiotics help absorb nutrients from food but they also produce several essential nutrients themselves. These include vitamin K, folate, and biotin.
Probiotics play a role in the production of neurotransmitters, such as serotonin.”
It is easy to see how maintaining a healthy balance of probiotics is essential for good health. In fact, it would be difficult to optimise mental and physical wellbeing without a healthy probiotic balance. This can be achieved by eating the right foods including, fibre-rich foods, fermented foods, and yoghurt with ‘live, active cultures.’ Also, avoid ‘fast foods’ and nutrient-poor, processed foods. Non-essential medications should also be avoided, especially antibiotics.
Taking a probiotic supplement can also help restore probiotic balance and improve overall health. There are several options available including capsule or powder forms. A good example is Healthy Essentials’ Broad Spectrum Probiotic 10. Probiotics can also be delivered in liquid form, which provides a convenient way to take probiotics on a daily basis. BCN’s Nature’s Health Tonic is a probiotic liquid concentrate that can be used as a daily drink. It comes in two flavours (Green Tea/Lychee or Coconut/Lemon Myrtle) and delivers 6 billion good bacteria from 7 different strains per 20ml serve. It is a great option for people of all ages, especially kids who don’t like swallowing capsules. Healthy Essentials’ Broad Spectrum Probiotic 10 and BCN’s Nature’s Health Tonic are available from health food stores everywhere. BCN’s Nature’s Health Tonic is also available from selected pharmacies.
Nature’s Answer For
Good Health!
4 Contains 6 billion ‘good’ bacteria per serve (from 7 strains) 4 Suitable for all ages 4 Available in 2 delicious flavours: coconut water / lemon myrtle and green tea / lychee
4 Provides the phytonutrients content of either 1 cup of green tea or a cup of coconut water 4 May be kept on the shelf until opened 4 37 serves per container
Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online:
For more information visit www.bodyconcepts.com.au or call 08 9248 6904
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Ways to Boost Your Metabolism Fast!
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any people have difficulty losing weight and it is often due to their sluggish metabolism. Nevertheless, there are some simple steps you can take to immediately give your metabolism a boost.
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1
EAT BREAKFAST
When you wake up in the morning your metabolism tends to stay sluggish until your first meal. Therefore, one of the best ways to kickstart your metabolism is to have breakfast soon after arising. Furthermore, try and have whole foods for breakfast rather than a ‘liquid breakfast’ because your body will have to expend more energy through the process of digestion. This will help to boost your metabolism even more. Also, researchers have found that people who ate significantly more of their daily calories early in the day tended to gain less weight over time compared to people who ate less early in the day.
2
ADD MORE PROTEIN TO YOUR DIET
Protein has the greatest thermic effect of food compared to carbohydrate and fat, which means it burns more energy through the process of digestion and absorption.
The best way to add more protein to your diet is to simply try and have a small amount with each of your meals and snacks throughout the day. Some examples of protein sources include: eggs, nuts/ seeds, red meat, chicken, fish, dairy products, and protein powder.
3
DRINK MORE COLD WATER
We’re always told to drink more water because of the health benefits it offers, and research from Germany has shown that drinking water, particularly cold water, can actually boost your metabolism too! Furthermore, researchers from the University of Utah discovered that people who drank less than the recommended two litres a day showed signs of dehydration and a reduction in metabolic rate.
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ADD METABOLISM-BOOSTING FOODS TO YOUR DIET
We’ve already mentioned that protein can help to speed up your
metabolism, but there are many other foods that can also give your metabolism a boost. Capsaicin, the active ingredient in chilli, has been shown to be beneficial in giving your metabolism a boost so include it in your meals whenever you can. Also, feel free to enjoy a regular cup of coffee, tea or green tea every day. Extensive research has shown that both caffeine along with compounds in green tea, called catechins, have metabolismboosting effects. That is the main reason why they are included in supplements such as BCN’s XLR8 Thermogenic.
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EXERCISE REGULARLY
We all know the benefits exercise offers not only for our health but for our metabolism as well. However, there are some forms of exercise that are better than others. Interval training is a very effective form of exercise when it comes to boosting your metabolism and helping you lose weight faster. It involves
Help Support the Burning
BCN’s XLR8 Thermogenic may help to: 4 Increase fat burning in your body 4 Reduce fat stores 4 Increase thermogenesis
4 Boost energy 4 Improve general well-being
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of Body Fat
Always use in conjunction with a healthy diet and exercise. Always read the label. Use only as directed. Available from health food stores and pharmacies or online.
17 Forwww.focus-on.com.au more information visit www.bodyconcepts.com.au or call 08 9248 6904
interspersing steady-state exercise with sprints or at least higher-intensity exercise. However, interval training may not be for everyone so as long as you simply perform some aerobic exercise regularly you will still get the metabolismboosting effects that exercise offers.
6
LIFT WEIGHTS
Another form of exercise that is enormously beneficial in speeding up your metabolism and assisting your weight-loss efforts is resistance training (weight training). Not only do you get the metabolismboosting effects from the exercise session itself, but when your muscles are recovering and rebuilding after a weight training session your metabolism remains elevated for quite some time. Furthermore, since muscle is a metabolically-active tissue, increasing your muscle mass from lifting weights can help to keep your metabolism elevated indefinitely.
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TAKE FISH OIL SUPPLEMENTS
It appears that supplementing your diet with fish oil may help to boost your metabolism via several mechanisms. Firstly, since the fats we consume become components of all of our cell membranes, consuming more omega-3 fats, either through our diet or supplements, has the effect of improving cell fluidity. This ultimately improves the metabolic functioning of the cells by allowing better transfer of nutrients into the cells and wastes out of the cells. Fish oil has also been shown to reduce inflammation in the body. By reducing inflammation, the body is likely to function better so theoretically it will help to boost metabolism through that mechanism too.
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USE XLR8 THERMOGENIC
XLR8 Thermogenic is a metabolism-boosting supplement. It contains natural, herbal ingredients that have been proven to boost metabolism, increase
18 www.focus-on.com.au
XLR8 Thermogenic contains therapeutic levels of active ingredients rather than a long list of ingredients in token doses.”
energy, and promote greater fat burning in the body. What makes it different from other thermogenics (fat burners) on the market is the fact that it contains therapeutic levels of active ingredients rather than simply having a long list of ingredients in ‘token’ doses. Plus, it also contains the herb, rhodiola rosea, which helps support adrenal function. It is so important to have adrenal-support herbs in thermogenics because the other ingredients promote adrenal output of the catecholamines (adrenaline and noradrenaline). Over time, if a
thermogenic has this effect without nourishing the adrenals at the same time, adrenal fatigue may result.
9
USE THYRON
Thyron is a thyroid and adrenalsupport formula. It provides your body with the nutrients it needs to ensure optimum thyroid functioning. Since your thyroid gland controls the metabolism of all body cells it simply makes sense that you provide it with all the nutrients it needs every day. Thyron makes it easy to achieve this.
10
metabolism, increased hunger and a greater likelihood to put on weight. If you find that you’re not sleeping as well as you would like, try BCN’s Tranquil Mind and Rest and Replenish (R&R). Tranquil Mind contains therapeutic doses of theanine from green tea. It has been shown to increase alpha wave production in the brain and
can dramatic improve sleep quality. Rest and Replenish, on the other hand, contains magnesium glycinate, glycine, and taurine, all of which can help you have restful sleep. If your want to give your metabolism a boost, lose weight, and improve your health overall, give these 10 metabolism-boosting tips a go!
IMPROVE YOUR SLEEP HABITS
People who have good quality sleep each night tend to have healthier metabolisms. Reduced length of sleep or irregular sleeping habits result in greater levels of stress hormones in the body (cortisol), greater leptin resistance, and high levels of ghrelin (appetite hormone). All of this contributes to a depressed
Do You Suffer From the Discomfort
4 Provides relief from the symptoms of medicallydiagnosed irritable bowel syndrome 4 Supports gastrointestinal health 4 Soothes the gastrointestinal tract 4 Aids in the maintenance and repair of mucous membranes
CHC42143-08/11
of Irritable Bowel Syndrome?
Use only as directed. If symptoms persist consult your healthcare practitioner. Available from selected health food stores and pharmacies or online
For more information visit www.bodyconcepts.com.au or call 08 9248 6904
PRODUCT REVIEWS Nature’s Health Tonic is a great-tasting liquid concentrate that contains 6 billion ‘good’ bacteria per serve (from 7 strains). It may be added to water or your smoothies. It is a great way to quickly and easily re-inoculate your gut and improve your gut function. It comes in two delicious flavours: • Green tea and lychee • Coconut water and lemon myrtle Each provides a range of phytonutrients (nutrients from plants) that offer a range of health benefits, particularly antioxidant benefits, in addition to the probiotic benefits. Furthermore, one serve (20mls) of the organic coconut water concentrate provides the same nutritional content as a 500ml container of coconut water. One serve of the green tea and lychee formula provides all the phytonutrients contained in a cup of green tea!
Tranquil Mind Tranquil Mind is the first product in Australia to contain therapeutic levels of the valuable amino acid, theanine. Theanine offers a wide range of health benefits including: relieving mild anxiety, calming the mind (without drowsiness), increasing focus and attention, improving sleep quality, improving liver function, preventing memory problems, helping overcome depression, preventing colds and flus, and reducing stress. Theanine comes primarily from green tea and one serving (2 capsules) of BCN’s Tranquil Mind has the equivalent of 25 cups of green tea! 20 www.focus-on.com.au
Thyron Thyroid problems affect up to 10% of the population and are particularly prominent in women over the age of 50. Thyroid problems may result from a number of factors including, nutritional deficiencies and adrenal dysfunction. Thyron contains a range of ingredients that support normal, healthy thyroid function and help relieve the stress that may lead to adrenal dysfunction.
XLR8 Thermogenic XLR8 Thermogenic is one of the most powerful thermogenics (fat burners) on the market today. It can help you burn off body fat and lose weight faster by: • Speeding up your metabolism • Boosting your energy level • Increasing the mobilisation of fat from the fat stores • Having a diuretic effect It also is one of the few fat burners on the market that supports adrenal function by containing the adaptogen, Rhodiola.
InflammaCALM Turmeric has been used in traditional medicine for hundreds of years to help overcome a range of health issues. However, studies show that standard forms of turmeric are poorly absorbed by the body and are often excreted before they can be used. BCN’s InflammaCALM contains Meriva®, a patented form of curcumin delivering superior absorption. In fact, it has been shown to be 27 times better absorbed than regular curcumin. It also contains green tea to promote even better anti-inflammatory effects!
For More Cutting-Edge Information & Articles on Health Topics include: 4 Mental Wellbeing 4 General Health and Nutrition 4 Pain and Inflammation
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Digestive Health Thyroid Health Exercise Sleep Weight Loss
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HEALTH
facts!
Specific Strain of Bacteria Relieves Gut Problems
A study published in the Journal of Dairy Science has found that a specific strain of bacteria, Bifidobacterium bifidum, can reduce the symptoms associated with gut problems. [1] The study was a double-blind, placebocontrolled, crossover trial using non-medicated adults with gut problems. Within one week the intervention group noted significant improvements compared to the control group. No side effects were reported by either group. Therefore, people who suffer with gastric and lower abdominal symptoms should consider using a probiotic supplement containing the Bifidobacterium bifidum strain. A great-tasting, easy-to-use probiotic supplement is BCN’s Nature’s Health Tonic. It is available from health food stores and pharmacies everywhere. References: 1. Gomi A, Iino T, Nonaka C, Miyazaki K, Ishikawa F. Health benefits of fermented milk containing Bifidobacterium bifidum YIT 10347 on gastric symptoms in adults. J Dairy Sci. 2015 Apr;98(4):2277-83. 22 www.focus-on.com.au
Simple Strategy to Reduce Your Risk of Heart Disease Coronary Heart Disease (CHD) is the leading cause of death in Australia, with 19,766 Australians losing their lives each year. High blood pressure (hypertension) is known to be a major contributor to CHD. However, researchers have published a systematic overview of the most effective dietary modifications people can make in order to lower blood pressure and reduce their risk of CHD.[1] The researchers found five effective interventions one of which was taking a magnesium supplement. The other interventions included: following a low-salt diet, following a Mediterranean diet, using a calcium supplement, or using a potassium supplement. Magnesium is able to reduce blood pressure by causing vasodilation of the coronary arteries. [2] One of the easiest ways to take a magnesium supplement is to use BCN’s Rest & Replenish. It is a great-tasting, powdered magnesium supplement and is available from health food stores and pharmacies everywhere. References: 1. Padwal R, Hackam D, Khan N, Tobe S. Primary prevention of CVD: modification of diet in people with hypertension. BMJ Clin Evid. 2016 Jan 5;2016. pii: 0214. 2. Teragawa H, Kato M, Yamagata T, Matsuura H, Kajiyama G. Magnesium causes nitric oxide independent coronary artery vasodilation in humans. Heart. 2001 Aug;86(2):212-6.
Healthy Essentials™
Organic Superfoods oo sm ily da ur yo or od fo r, te wa to d Ad . ck pa r pe es 30 Serv
thie.
With minimal processing to preserve the nutritional integrity and great natural flavours, Healthy Essentials Certified Organic Superfoods help you get the most out of each day.
Manufactured in Australia
www.healthyessentials.com.au
info@healthyessentials.com.au