Focus On Magazine Edition 2, 2014

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focus AUSTRALIA’S GUIDE TO HEALTHIER LIVING!

Edition 2, 2014

Simple Steps to Improve Your Mood

Natural Ways to Improve Your Sleep

How to Choose the Best Curcumin For You

Stress and Your Thyroid

Gut Health and Weight Gain

Are YOU Suffering From the Pain of Arthritis?

If so, BCN’s InflammaCALM may help!

Containing Meriva® a Patented Form of Curcumin Delivering Enhanced Absorption!

BCN’s InflammaCALM may help to:

Available from selected health food stores and pharmacies or online www.bodyconcepts.com.au Always read the label. Use only as directed. If symptoms persist consult your healthcare professional

Body Concepts Nutritionals

For more information visit www.bodyconcepts.com.au or call 08 9248 6904

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4 Provide temporary relief of arthritic pain 4 Reduce joint swelling and inflammation associated with arthritis 4 Fight against free radical damage 4 Provide temporary relief of the pain of osteoarthritis 4 Increase joint mobility associated with arthritis

How to Choose the Best Curcumin Supplement For You!

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urmeric (Curcuma longa) is a tropical plant native to southern and south-eastern Asia. It is widely consumed as a dietary spice, food pigment (i.e. it gives curry powder its distinctive yellow colour), and as a folk medicine.

Turmeric contains a number of biologically-active ingredients, collectively known as ‘curcuminoids’, with curcumin being the most well-known and intensely researched.

The major problem with curcumin from turmeric is that it is poorly absorbed by the body. This limits its therapeutic effects.

As a result, researchers have developed ways to enhance its absorption. Meriva® contained in BCN’s InflammaCALM and Cumerone 1200 Betasorb® contained in BCN’s Relieve are two bioavailable forms of curcumin that are easily absorbed by the body.

Bioavailability/ absorption by the body Bioavailability is one of the most important considerations when it comes to selecting a curcumin supplement. The

reason is simply because if the curcumin supplement you are taking is not being absorbed into your body you will not be able to obtain the array of benefits this amazing spice offers!

Meriva® binds curcumin to a phospholipid, which dramatically improves absorption. In fact, research has demonstrated Meriva® to be 27 times better absorbed than standard curcumin!

Cumerone 1200 Betasorb® binds curcumin to a polysaccharide (a complex carbohydrate) to improve absorption.

It is theorised that binding curcumin to a carbohydrate makes it water soluble, which means it is rapidly absorbed into the body and can provide immediate relief from pain and inflammation.

Dosage of curcumin per capsule/ tablet Even though the amount of curcumin found in turmeric may be quite high, its poor absorption makes it less effective compared to supplemental forms of curcumin.

In fact, less than 1% of the curcumin from turmeric gets into the blood stream!

This means that mega-doses of turmeric

need to be consumed in order to have even a slight effect.

250mg of Meriva® provides 45mg of highly absorbable curcumin. This amount is found is one capsule of BCN’s InflammaCALM. There are some products on the market that also contain Meriva®. They may offer 90mg per capsule or tablet, but half as many capsules or tablets per container compared to BCN’s InflammaCALM. Plus, the capsules or tablets are much larger than the capsules in BCN’s InflammaCALM, making them more difficult to swallow.

Cumerone 1200 Betasorb® provides 6.074mg of highly absorbable curcumin.

Even though this dosage appears to be quite low, its unique ability to be rapidly absorbed into the body, providing immediate relief makes it one of the most popular curcumin supplements on the market today!

Ease of use When using any supplement it needs to be easy to use. Taking one or two small capsules or tablets once or twice daily is ideal. This is exactly what is provided when www.focus-on.com.au

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using BCN’s InflammaCALM or Relieve.

Standard curcumin supplements require 2-4 large capsules, taken once or twice daily.

Cost It is essential that a curcumin supplement fits comfortably into your budget. $1.00 or $2.00 a day is considered to be a fair price to pay if a product provides you with significant pain relief and/ or antiinflammatory benefits.

Most of the curcumin supplements on the market fall within this range.

Supportive human-based research Meriva® has been studied quite extensively, probably more than any other curcumin supplement. All of the studies have shown a positive result in many areas including pain management, osteoarthritis, enlarged prostate, cancer, and a number of eye conditions.

Cumerone 1200 Betasorb® has had one human study conducted using it. The results showed a significant reduction in the pain associated with osteoarthritis.

Standard curcumin supplements tend

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to use animal-based studies or studies performed in vitro (cell-based).

Side effect profile The side effects that may result from taking a curcumin supplement are the same for all types and are generally minor. They include possible digestive issues and are the same side effects that result from taking inert, placebo supplements.

Clinical support for the treatment of osteoarthritis Both Meriva® and Cumerone 1200 Betasorb® have demonstrated greater effectiveness in treating osteoarthritis in humans compared to a placebo.

Standard curcumin does have some positive animal-based and in vitro studies regarding osteoarthritis, but it also has one negative study.

Anecdotal support for the treatment of pain and inflammatory conditions Both Meriva® and Cumerone 1200 Betasorb® have received positive reports

from consumers regarding their ability to treat pain and inflammation while standard curcumin has received variable reports.

Added antioxidant/ antiinflammatory support BCN’s InflammaCALM also contains green tea in addition to curcumin in order to enhance the anti-inflammatory effects. Since green tea is a powerful antioxidant and oxidative stress is associated with inflammation, decreasing oxidation in the body (by using an antioxidant) results in reduced inflammation.

BCN’s Relieve and standard curcumin do not contain additional antioxidants/ anti-inflammatory support nutrients.

Overall, there is no doubt that most people could benefit from using a curcumin supplement. Depending on the most important aspects for you, the information covered here should make it easier for you to choose the best curcumin supplement.

Here is a table that summarises the above information:

Stress S

tress is something that most people experience on a regular basis. Of course there are the obvious causes of stress that come from everyday situations like, driving in traffic, financial problems, having a busy schedule, job loss, relationship problems, etc.

However, there are also the less well-known physical causes of stress that trigger the body’s stress response.

These include large fluctuations in blood sugar, gut problems (irritable bowel syndrome, coeliac disease, intestinal hyperpermeability- leaky gut, etc.), food intolerances, autoimmune problems, inflammation, infection, and environmental toxins.

With any type of stress that disturbs the body’s homeostasis (balance), the body responds by secreting hormones from the adrenal glands, such as cortisol, adrenaline, and noradrenaline as well as cytokines (small proteins released from various cells) that affect inflammation and cellular function. These hormones 6

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and Your Thyroid and cytokines play important roles in the body, particularly when it comes to the functioning of the thyroid gland.

In this article we will examine how stress affects your thyroid gland and what you can do to ensure its negative impact is reduced.

Disrupts the HPA axis

There is a complex interaction that occurs between the hypothalamus, the pituitary gland, and the adrenal glands (HPA axis).

The HPA axis regulates a range of functions in the body including, temperature, digestion, immune function, metabolism, and the functioning of various organs/ glands, including the thyroid gland.

Research confirms that cortisol as well as certain inflammatory cytokines, produced in response to stress, affect the HPA axis by decreasing the production of thyroid-stimulating hormone (TSH). TSH is responsible for stimulating the thyroid gland to produce thyroid hormones. Therefore, a reduction in its production

also results in a corresponding reduction in thyroid hormone output.

Reduced conversion of T4 to T3

T4 (thyroxine) is considered to be the ‘inactive’ thyroid hormone while T3 (triodothyronine) is the ‘active’ form.

Only 15-20% of the T3 circulating in the blood stream is produced in the thyroid gland. The rest gets converted from T4 in peripheral tissues of the body, particularly the liver, kidneys and gut.

The process of converting T4 into T3 requires an enzyme, 5’-deiodinase.

Unfortunately though, inflammatory cytokines that can result from stress, inhibit the conversion of T4 into T3. It also leads to a greater conversion of T4 into reverse T3 (rT3), which has the effect of slowing the body’s metabolism.

Increased risk of autoimmunity

Stress increases the circulating levels of cortisol, a catabolic hormone that breaks down body tissues. One of the major problems with having high levels

of cortisol in the body is that it damages the primary immune barriers of the body. These include the gut, lungs, and blood-brain barrier. They are responsible for preventing foreign substance from entering the body.

When these important barriers are damaged large proteins and antigens are able to pass through and enter the body. This invokes an immune system reaction in order to protect the body. If it happens repeatedly then an autoimmune condition like, Hashimoto’s Thyroiditis, may result.

Thyroid hormone resistance

In order for thyroid hormones to do their job they need to bind with receptors on cell membranes. However, inflammation, which may result from stress, reduces thyroid receptor sensitivity on cell membranes. This means that even though the production of thyroid hormones may be sufficient, if T3 is unable to bind to cell receptors then it is unable to stimulate the cell to respond accordingly.

Excessive levels of Thyroid Binding Globulin (TBG)

If cortisol, which is triggered by stress, remains elevated in the body for an

extended period of time it decreases the liver’s ability to remove excessive oestrogens from the blood stream, and therefore the body.

A high level of oestrogen in the body, which may also be caused by birth control pills and/ or hormone replacement therapy, is associated with elevated levels of thyroid binding globulin (TBG). TBG is a protein that carries thyroid hormones around the body. When the thyroid hormones, both T4 and T3, are bound to TBG they are inactive.

Therefore, lowering stress will help the liver to remove excess oestrogens from the body and therefore lower TBG levels.

How to reduce stress and improve your thyroid gland’s functioning: There are many ways you can reduce your stress levels and the impact it has on your body, particularly your delicate thyroid gland.

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Avoid potential food allergens and/ or foods that you may be sensitive to. These may include foods or food components such as dairy foods, gluten-containing foods (primarily wheat-based products), peanuts, soy, tomatoes, eggs and corn. This means

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High stress levels negatively affect thyroid function.”

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that your body, particularly your digestive system, will no longer be ‘stressed’ by these foods.

Minimise (or cut out altogether) your intake of stimulants. This means you must avoid coffee, tea, cola drinks, chocolate, and nicotine.

This will lower stimulation of the sympathetic nervous system (SNS), which is responsible for adrenal hormone output.

Learn and implement stress management techniques (meditation, breathing exercises, and/ or relaxation techniques). These will help your body deal with stress more effectively as well as reduce your body’s stress response.

Engage in pleasurable activities and/ or hobbies. Studies show that performing these activities reduces stress levels significantly.

Take supplements that support thyroid and/ or adrenal function. There are products on the market that can help support the functioning of your thyroid and adrenal glands. BCN’s Thyron provides your body with all the nutrients it needs to ensure optimum thyroid functioning.

Also, BCN’s Rhodiola Advanced contains therapeutic amounts of an herbal ‘adaptogen’ that helps to nourish and support adrenal function.

Reduce inflammation in your body. There are several supplements that can effectively reduce inflammation in the body. Fish oil and curcumin are good examples.

Curcumin is the active ingredient in turmeric, which is available in a highly absorbable form in BCN’s Relieve and InflammaCALM.

Your thyroid gland plays an important role in the overall health of your body. Unfortunately though, in today’s society stress is something that few people can avoid. Therefore, it is essential that everyone takes the steps necessary to minimise their stress levels as much as possible and reduce its impact on their body.

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Health Facts!

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n estimated 280 people in Australia are diagnosed with type 2 diabetes every day. Also, there are approximately 2 million Australians currently suffering with the disease, many of whom are undiagnosed.

A reduction in the prevalence of type 2 diabetes will result in significant improvements to people’s health and quality of life. Best of all, there are many simple lifestyle changes a person can make to help overcome the condition.

Here are 3 common spices that may be added to a person’s diet or consumed as a supplement that may help them overcome type 2 diabetes: Ginger Ginger is well-known to be beneficial in reducing the symptoms of nausea resulting from motion sickness, morning sickness, nausea after surgery (from anaesthetic), and chemotherapy.

However, ginger is also beneficial for people with insulin resistance. One research study found that it improved insulin sensitivity and some fractions of lipids.1 Another study found that it has a hypoglycaemic effect, enhances insulin synthesis, and has antioxidant properties.2

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Turmeric Turmeric is one of the most widely researched herbs in the world and is considered to be a spice ‘superstar’!

It is considered to be one of nature’s most powerful healers and is a staple in kitchens throughout India.

When it comes to its benefits for people with insulin resistance, there are many studies that demonstrate its ability to help control blood sugar levels and reduce the risk of complications associated with the disease.3,4,5

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Cinnamon The relationship between cinnamon and blood sugar is quite remarkable. It seems ironic that a spicy and sweet bark from a tropical tree can help people control their blood sugar. This makes it ideal for people with insulin resistance.

Countless research studies have been conducted on cinnamon and blood sugar with virtually all of them confirming cinnamon’s amazing ability to control blood sugar.

For example, one study conducted in the US found that type 2 diabetics who were given 1 gram of cinnamon a day had a significant reduction in their levels of glycated haemoglobin content compared to the placebo group.6 Glycated haemoglobin (red blood cells that have been frosted by blood sugar) is the best measurement of long-term blood sugar control.

Researchers in Sweden discovered that adding a substantial amount of cinnamon to a high-carbohydrate meal resulted in a lower post-meal level of blood sugar.7 British researchers have revealed that even healthy young men can improve their insulin sensitivity by using several grams of cinnamon a day.

This was found after using cinnamon for only 2 weeks and determined by a glucose tolerance test.8 All 3 of these spices are contained in BCN’s MultiSpice. Simply take 2 capsules with main meals to obtain the diabetesreversing effects these amazing spices offer.

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References:

1. Mahluji S, Attari VE, Mobasseri M, Payahoo L, Ostadrahimi A, Golzari SE. Effects of ginger (Zingiber officinale) on plasma glucose level, HbA1c and insulin sensitivity in type 2 diabetic patients. Int J Food Sci Nutr. 2013 Mar 18.

2. Iranloye BO, Arikawe AP, Rotimi G, Sogbade AO. Anti-diabetic and anti-oxidant effects of Zingiber officinale on alloxan-induced and insulin-resistant diabetic male rats. Niger J Physiol Sci. 2011 Nov 23;26(1):89-96.

3. Pan Y, Zhu G, Wang Y, Cai L, Cai Y, Hu J, Li Y, Yan Y, Wang Z, Li X, Wei T, Liang G. Attenuation of high-glucose-induced inflammatory response by a novel curcumin derivative B06 contributes to its protection from diabetic pathogenic changes in rat kidney and heart. J Nutr Biochem. 2013 Jan;24(1):146-55.

4. El-Moselhy MA, Taye A, Sharkawi SS, El-Sisi SF, Ahmed AF. The antihyperglycemic effect of curcumin in high fat diet fed rats. Role of TNF-α and free fatty acids. Food Chem Toxicol. 2011 May;49(5):1129-40.

5. Suryanarayana P, Saraswat M, Mrudula T, Krishna TP, Krishnaswamy K, Reddy GB. Curcumin and turmeric delay streptozotocin-induced diabetic cataract in rats. Invest Ophthalmol Vis Sci. 2005 Jun;46(6):2092-9.

6. Crawford P. Effectiveness of cinnamon for lowering hemoglobin A1C in patients with type 2 diabetes: a randomized, controlled trial. J Am Board Fam Med. 2009 Sep-Oct;22(5):507-12. doi: 10.3122/ jabfm.2009.05.080093.

7. Hlebowicz J, Darwiche G, Björgell O, Almér LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr.

2007 Jun;85(6):1552-6.

8. Solomon TP, Blannin AK. Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. Eur J Appl Physiol. 2009 Apr;105(6):969-76.

Improve Your Mood ...naturally!

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t Focus On magazine we are passionate about health. We believe that when we are physically and mentally healthy we can live a far more meaningful and enriching life. Unfortunately, as a community we are getting sicker, fatter and unhappier. We are simply living a lifestyle that is not conducive to good health, and as a result our emotional and physical wellbeing is suffering.

Because of our interest in mental health (our director is a clinical psychologist) we have decided to introduce a new regular feature in Focus On magazine covering topics designed to improve our mental wellbeing. This feature is dedicated to helping people become more informed about the various ways they can enhance their own mental wellbeing or to help support the mental wellbeing of a loved one. You will read about recent research in mental health as well as natural solutions to help in this area.

In addition to this, we have created a new website dedicated entirely to topics related to mental wellbeing. The website (www. improveyourmood.com.au) is now up and running and will be continually updated. It will include a range of materials such as, articles, videos, questionnaires and tips to help you improve your mood. There will even be free relaxation scripts and audio to help you deal with stresses in your daily life. We encourage you to regularly visit www.improveyourmood.com.au as it is a work in progress and will be updated weekly (if not daily). If you have any suggestions about topics you would like us to cover or have any questions you would like to ask the team, email us at admin@focus-on.com.au.

Yours in Good Health!

Focus on Team

Mental Health Tip: Breathe for mental wellbeing We all know that breathing is essential for survival and without it we will die within a few minutes.

However, the importance of the breath for mental and physical wellbeing is often overlooked. When our breathing is rapid and/or irregular it can lead to a large array of health complaints and is often associated with symptoms of stress and anxiety.

Breathing has several physiological functions in the body. Obviously its primary role is to provide us with oxygen that is then transported around

the body. However, it also has other important roles including regulating the pH level in extracellular body fluids, balancing electrolyte levels like sodium and potassium, and maintaining kidney function. Unfortunately, many people can develop a poor breathing habit characterised by rapid, irregular breaths.

When we over-breathe (either by taking rapid breaths, excessive deep breathing, or a combination of the two), it leads to a state known as hypocapnia.

Hypocapnia basically means a deficiency in carbon dioxide which greatly impairs

oxygen transport. This can lead to symptoms such as dizziness, faintness, tingling in the fingers, racing heart, dry mouth, shortness of breath, plus many more.

There are several tools you can use to help develop a pattern of regular, controlled breathing. One simple way is to download free applications on your smartphone. Simply type in ‘breathing’ in the app store and download one of the many free breathing pacers (one example is Mycalmbeat). Practice for 2 to 5 minutes, 3 to 5 times a day.

Simple Steps to Improve Your Mood

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e live in a society full of pressures and expectations, we may have pressures to perform at work or school, we may need to run a household and rush around for children, and we may need to organise finances and make sure we have enough money to pay bills. In addition to all this, we may be dealing with our own physical ill-health or that of a loved one. To make matters worse, there is the cultural expectation to act as if everything is okay. Someone asks how we are doing and we give the automatic response, ‘fine thanks’. However, all may not be well, and research confirms that mental health problems are rampant in our society.

In fact, it is estimated that one in three people are currently suffering from some form of mental health problem.

Furthermore, it is interesting to note that antidepressants are the most commonly prescribed class of drug in the world, and by 2030 it is predicted that depression will cause greater disability than any other mental or physical disease!

But the good news is there are solutions.

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Improve Your Mood ...naturally!

What are the causes of mental health problems?

Despite what some people may believe, there is no single cause of mental health problems. Our mental wellbeing is influenced by multiple factors. These may be related to our biology or genes, our environment, or our psychology. In relation to our genes, research confirms that we can inherit a genetic vulnerability to specific mental health problems.

However, having an increased genetic risk certainly does not guarantee mental health suffering. The gene (or genes) need to be ‘turned on.’ And this is where environment and psychology play a role.

The psychology of mental health is a general term, but in this article we will refer to it as our temperament, belief systems and coping skills. There are certain temperaments (or personality styles) that influence the likelihood of suffering from a mental health problem.

For example, someone with an anxious temperament is more likely to suffer from an anxiety disorder, and someone with a perfectionistic personality is more likely to suffer from depression during a

difficult time in his or her life.

Our own belief system also influences our mental wellbeing. If we believe we are a failure, that we are unlovable, or that people can’t be trusted, then this will adversely affect how we see ourselves and the world, and therefore have an impact on our mood.

Our coping skills also influence our mental wellbeing. Some people may keep all their problems inside. Others may withdraw from people when they are down. And some people may use food or drugs to help deal with emotions. All these psychological factors influence mental wellbeing and our emotional resiliency.

Our environment also has a huge influence on our mood. We may be dealing with major stresses at home, work or in our personal life, which can greatly affect our mental wellbeing. What we eat, how much we exercise, our sleep patterns, and even our exposure to toxic materials can also affect our brain health, and subsequent mental wellbeing.

Solutions to improve our mood Because there are multiple causes of

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Improve Your Mood ...naturally! mental health problems, it is logical to assume that there are also multiple solutions to improve our mood. Some of these are outlined below: Develop coping skills. We as humans can be amazingly stubborn. Perhaps we continue to respond to a problem in the same way even though it may not work.

We are feeling stressed so we withdraw from activities that previously gave us pleasure. Even though this may not work, we keep doing it. When we feel overwhelmed we may revert to food or drugs. While it may give us temporary relief, the problem still remains and the negative mental state soon returns. So the following day we revert again to food or drugs to cope. We need to examine how we respond to our problems (including our emotions) and learn new strategies that work in the long-term not just the short-term. This is where assistance from a mental health professional such as a psychologist can be very helpful.

Develop healthy lifestyle habits.

Research confirms that what we eat and how much physical activity we engage in can greatly affect our mental health. For example, people who eat a Mediterranean-based diet have a significantly reduced likelihood of developing depression. Exercise is also protective against mental health problems and is one of the most effective treatments available for depression and anxiety.

Medications (natural and/or pharmaceutical). Although medications should not be the sole solution to improve mental wellbeing, they can be helpful. Currently, pharmaceutical antidepressants are commonly prescribed for depression and anxiety disorders.

They can be helpful for many people but are certainly not magic pills.

There are also several natural moodhelp. The following are also helpful lifting supplements available. Saffron websites: (the spice) is effective for the treatment • www.improveyourmood.com.au of depression and low mood. In fact, • www.blackdoginstitute.org.au Saffron is as effective as pharmaceutical • www.beyondblue.org.au antidepressants for the treatment of mild-to-moderate BCN’s Mood Checklist depression. Theanine, an amino acid from Read the following statements in each group and mark those that green tea, can calm apply to you. a racing mind and Once you have responded to all the statements count up the may help to reduce number of marked responses in each group. The group with the symptoms of anxiety. most marks will help you determine the most suitable natural product for you.

Rhodiola is an herb that can help with [NOTE: It may be possible that you require more than one product.] stress-related fatigue and ‘burn-out’ I often feel sad or down symptoms. To help I have lost interest or pleasure in many usual activities you choose the right SAD I am often indecisive natural supplement I often feel worthless for you, refer to the I am sensitive to criticism or rejection Recommended: checklist.

I am easily irritated Saffron While mental My appetite has changed health problems (increased or decreased) are commonly My sleep has changed (increased or decreased) experienced by many My energy is often low people, the good news is that there are solutions available.

I often feel run down/ exhausted My mood is often flat In this article several I lack the motivation and drive to do BURNTtreatment options many things have been briefly OUT I often find it difficult getting up in the reviewed, although morning this list is far from I often find it difficult to complete Recommended: everyday tasks exhaustive. If you I have difficulty concentrating Rhodiola are struggling to I often feel overwhelmed deal with difficult My productivity has reduced emotions, we strongly I need stimulants to get me going encourage you to (e.g. caffeine, energy drinks, sugar) implement some of the solutions covered My mind is often racing here, and if necessary I often find it hard to wind down seek professional I often over-react to situations ANXIOUS Recommended:

There are multiple solutions to improve your mood.”

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Theanine

I find myself getting easily agitated I find it difficult to relax I worry a lot I often have trouble falling asleep I often have a lot nervous energy I often feel tense or anxious

Feeling Tense?

Mind Racing?

BCN’s Tranquil Mind May Help to Relieve Nervous Tension and Mild Anxiety!

BCN’s Tranquil Mind contains the amino acid theanine, derived from Green Tea. Theanine may have a relaxing effect on the mind and help relieve nervous tension and mild anxiety. Theanine may also help with sleep and green tea is a potent antioxidant that may assist with the body’s antioxidant defences Contain s Theanin e

BCN’s Tranquil Mind may help to: Relieve nervous tension and mild anxiety Induce relaxation Relax the mind Improve sleep Assist with the body’s antioxidant defences

Use only as directed. If symptoms persist consult your healthcare practitioner.

Available from selected health food stores and pharmacies or online www.bodyconcepts.com.au

For more information visit www.bodyconcepts.com.au or call 08 9248 6904

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Natural Ways to Improve Your Sleep

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re you feeling stressed or tired? Are you have having problems with concentration and attention? Are you lacking productivity? Do suffer from a physical or mental health problem? Are you having trouble losing weight? If you answered ‘yes’ to any of these questions, then you may need to improve your sleeping habits.

The quality of our sleep greatly influences our physical and mental wellbeing. Unfortunately, sleep difficulties are a major problem in our society.

In some studies it has been estimated that approximately 30 to 45 percent of adults suffer from insomnia in any one year. In addition to this, there are also many people suffering from other sleep disorders such as sleep apnoea and restless leg syndrome.

Insomnia refers to a difficulty falling asleep, maintaining sleep, or having a non-refreshing sleep, and is associated with several diseases. People with insomnia have an increased risk of stroke, 16 www.focus-on.com.au

Improve Your Mood ...naturally!

heart disease, diabetes, and depression.

Insomnia is also associated with a greater risk of motor vehicle accidents and workplace injuries. How we sleep can also increase our risk of obesity and may be associated with problems in losing weight. This highlights the importance of doing all we can to optimise our sleep.

There are several effective solutions to improve sleep. The most effective treatments are psychological and behavioural interventions, referred to as ‘sleep hygiene therapy.’ This consists of developing habits that increase the likelihood of falling and staying sleep.

It includes reducing caffeine intake, engaging in relaxing activities before bed, having a comfortable bed and bedroom environment, only going to bed when sleepy, plus many more. If you would like a more comprehensive sleep hygiene worksheet, contact us at admin@ bodyconcepts.com.au for a free copy.

Sleep treatments can also include pharmaceutical or natural remedies. In relation to pharmaceutical sleeping drugs,

they can provide moderate benefit but should only be used in the short-term due to their highly addictive nature.

There are also several natural treatments for sleep problems with varying levels of effectiveness.

Supplements containing an herb called Valerian have been available for some time and can be helpful for some people.

Recently, an amino acid called glycine has also been confirmed through a number of studies to help with falling and staying asleep1-3. Glycine also helps in reducing daytime feelings of sleeplessness and fatigue, and improves performance on memory recognition tasks. For example, in a recent randomised trial4, volunteers were asked to reduce their time spent in bed by 25% (average 5.5 hours) for 3 days. Glycine, taken at a dose of 3 grams, 30 minutes before bed reduced daytime sleepiness and fatigue. Magnesium can also be helpful in reducing stress levels and promoting healthy sleep patterns (magnesium and glycine are available in BCN’s Rest and Replenish).

If you are having problems with your sleep, you are not alone. Fortunately, there are effective solutions available.

Even small changes in sleep quality can have dramatic effects over time, so if you have a long history of sleep problems, be patient. While you may not notice the effects immediately, improving your sleep by an extra 15 minutes every week, will lead to dramatic changes in the way you feel over an extended period of time.

References:

1. Bannai, M. & Kawai, N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci 2012; 118: 145-148.

2. Inagawa, K., et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms 2006; 4: 75–77 3. Yamadera, W. et al., Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes.

Sleep and Biological Rhythms 2007; 5: 126–131 4. Bannai, M., et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology 2012; 3: 1-8

When Was the Last Time You Had a Quality Night’s Sleep?

BCN’s Rest and Replenish (R&R) May Help to Promote Restful Sleep R&R contains ingredients that may provide relief from insomnia and help support a quality night’s sleep.

It also contains magnesium which may provide relief from muscle cramps and spasms, aid muscle recovery from physical activity, and reduce the risk of magnesium deficiency.

BCN’s Rest and Replenish (R&R) may help to: Promote restful sleep Provide relief from insomnia Allow you to wake up refreshed Relieve muscle cramps and spasms Aid muscle recovery

Use only as directed. If symptoms persist consult your healthcare practitioner.

Available from selected health food stores and pharmacies or online www.bodyconcepts.com.au

For more information visit www.bodyconcepts.com.au or call 08 9248 6904

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Suffering from mood swings?

Want to maintain a positive, healthy mood?

BCN’s Saffron Ultra May Help to Maintain a Positive, Healthy Mood and May Relieve Mood Swings!

Saffron has a long history of use as a medicine and has traditionally been used in Persian herbal medicine as a calming agent. Saffron may help maintain wellbeing and a positive, healthy mood, and assist in the management of mood swings. It may also be beneficial during times of stress and may help promote mood balance. Saffron may also be used as an eye formula to support healthy eye function.

BCN’s Saffron Ultra may help to: Maintain a positive and healthy mood Assist in the management of mood swings Support healthy eye function Relieve stress

Use only as directed. If symptoms persist consult your healthcare practitioner.

Available from selected health food stores and pharmacies or online www.bodyconcepts.com.au

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For more information visit www.bodyconcepts.com.au or call 08 9248 6904

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Product REVIEWS Gastro Forte AG BCN’s Gastro Forte AG contains a prebiotic, soluble fibre called Arabinogalactins, which is derived from the Western Larch tree. It is a potent prebiotic and has been shown to have enormous benefits in supporting the immune system.

Gastro Forte AG mixes easily in water or juice or may be added to food. It may also be better tolerated than other dietary fibres.

SuperFood Blend Our bodies are constantly being bombarded by free radicals every day.

The foods we eat, the water we drink and the air we breathe all contain free radicals or at least contain chemicals that generate free radicals in our body.

Antioxidants are free radical scavengers that go around the body and ‘mop up’ free radicals, preventing them from damaging body cells.

BCN’s SuperFood Blend contains a concentrated blend of 19 powerful ‘Superfoods’ all carefully selected to provide your body with a wide range of antioxidants and phytonutrients (nutrients from plants).

Pura Veda Pura Veda is a wholesome, nutritious, high-protein food source filled with unprocessed, uncut seeds and grains. It is packed with vitamins, minerals and Omega 3s and 6s. Pura Veda is sweetened with the natural goodness of sun dried raisins and contains no added sugars, salts or fats. It is free from gluten, yeast, wheat, nuts, preservatives, additives, flavourings and genetic modifications. Pura Veda is a high fibre, low GI food and may be used as a delicious breakfast cereal, on salads or on its own.

MultiSpice Spices offer an amazing array of health benefits, making them an essential part of your daily diet.

However, not everyone can consume a range of spices every day, which means they aren’t able to receive the disease-preventing and health-promoting benefits they offer.

BCN’s MultiSpice however, provides 5 organic spices in an easy-to-use vege capsule, which means that taking a range of healthboosting spices every day is now easier than ever!

• Complete amino acid complex • Alkalising & Vegan

Amazonia’s New Cacao & Coconut RAW Protein With bio-fermented pea and biofermented brown rice and over 80% raw, digestible protein, Amazonia’s prebiotic protein feeds the good gut flora that aids nutrient absorption.

It is made in Australia from premium ingredients and is now available in three delicious flavours – cacao & coconut, vanilla and natural.

• Bio-fermented, sprouted live protein • Live enzymes & high levels BCAA

Save 15% on your next purchase by heading to http:// www.amazonia.com.au/raw-proteinpromo1

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Gut Healthand

Weight Gain

T

he health of your gut plays an enormously important role in your overall health as well as your energy levels, general well-being, and ability to lose weight.

Research has now confirmed a strong relationship between gut health and a person’s ability to lose weight; whereby people with poor gut health have difficulty losing weight as well as a greater tendency to gain weight. Poor gut health is characterised by an imbalance between the ‘good’ and ‘bad’ bacteria in the gut.

Plus, it is common for people with weight problems to have some type of gut condition such as a leaky gut, an inflamed gut, or some type of gut infection.

Causes of poor gut health There are several lifestyle and environmental-related causes of poor gut health including: • The overuse of certain medications, 20 www.focus-on.com.au

• • • •

particularly antibiotics The consumption of highly processed, unnatural foods including, sugars and refined carbohydrates A low fibre intake Toxic compounds (these may be in our food or from our environment) Chronic stress levels

Each of these factors may affect the gut bacteria, the degree of inflammation in the gut, the permeability of the gut (leaky gut), and/ or the functioning of the immune system.

How poor gut health may cause weight gain and an inability to lose weight There are several ways poor gut health can cause weight gain and an inability to lose weight.

Excess ‘bad’ bacteria produce

endotoxins The endotoxin, lipopolysaccharide (LPS), produced by the ‘bad’ bacteria, gets absorbed into the blood stream and stimulates the pancreas to release insulin, which may lead to insulin resistance. This results in elevated insulin and blood sugar levels, causing weight gain and difficulty losing weight.

Excess ‘bad’ bacteria may cause inflammation in the body Inflammation in the body may be caused by ‘bad’ bacteria directly as a result of the inflammatory proteins (cytokines) they produce. In addition, it may also be caused by the systemic inflammation that occurs from a leaky gut, which the ‘bad’ bacteria may contribute to.

Inflammation in the body is strongly associated with leptin resistance. Leptin is a hormone produced by the adipocytes (fat cells) and controls our appetite; leptin

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reduces our appetite.

Inflammatory cytokines attach to leptin in the blood stream and prevent it from crossing the blood-brain barrier.

This means it can’t stimulate the receptors in the hypothalamus to tell us to stop eating! This of course, contributes to weight gain.

Inflammation also makes insulin resistance worse by reducing the sensitivity of insulin receptors on cell membranes. This also contributes to weight gain.

Furthermore, putting on weight (body fat) increases the level of inflammatory cytokines in the body because adipose tissue produce them as well.

An imbalance of gut bacteria can make it difficult to lose weight.”

Excess ‘bad’ bacteria may cause an increased calorie intake An excessive amount of bad bacteria (Firmicutes) compared to good bacteria (Bacteroidetes) results in greater absorption of calories from food, which may lead to obesity.

How you can improve your gut health and assist your weight-loss efforts There are several steps you can take to improve your gut health and restore a healthy balance of gut bacteria: • Only use antibiotics when necessary Since antibiotics indiscriminately destroy all bacteria in your gut, including the ‘good’ bacteria, it simply makes sense to limit your use of antibiotics.

Unfortunately though, some animal meats may still contain traces of antibiotics and when you consume these meats the antibiotics in them also get consumed. Therefore, as often as possible consume organic meat.

•

Limit the toxic compounds entering your body Toxic compounds may cause inflammation in the gut as well as contribute to a leaky gut. This results in inflammation in the body causing the problems mentioned earlier.

It is important to note that some compounds may be toxic to one person but completely inert to another. These 22 www.focus-on.com.au

may include food additives, artificial colours, flavours, and/or sweeteners.

Toxic compounds (for an individual) may also be certain foods or components of foods such as, gluten, dairy foods, eggs, nuts, soy products, etc.

In order to reduce the damage caused by these toxic compounds in your gut, consider supplementing your diet with BCN’s DigestEZE. It is one of the most complete products available for soothing (reducing inflammation) and healing the gut.

•

Eat plenty of foods and nutrients that support a healthy balance of gut bacteria The best foods to consume are vegetables and fruits, particularly in their raw state.

Many of them contain soluble fibre, which acts as a prebiotic, providing food for the ‘good’ bacteria in the gut.

If you don’t eat plenty of vegetables and fruits every day then it is definitely worthwhile taking a prebiotic supplement, like BCN’s Gastro Forte AG. It contains an ingredient that provides food for the ‘good’ bacteria in the gut.

It is also beneficial to eat foods that provide some of the ‘good’ bacteria themselves. These foods are known as probiotics and include, yoghurt, kefir, fermented vegetables (i.e. sauerkraut), and kombucha tea. Probiotics may also be consumed in supplement form.

• Reduce your stress levels Stress has such a huge impact on our body, particularly when it comes to digestion. Digestion can be seriously impaired by chronic and/ or high stress levels. Therefore, it is important to either limit your stress levels, learn techniques to help deal with stress effectively, like breathing techniques, meditation, or relaxation exercises, or you may want to use products that can help your body deal with stress effectively. BCN’s Rhodiola Advanced is a good example.

Since many people with weight problems have poor gut health, it is definitely worthwhile considering the strategies mentioned here if you are interested in losing weight.

NATURALLY DELICIOUS CEREAL. Great as a quick and healthy breakfast, or added to your lunch for an afternoon energy boost.

ALL-NATURAL • LOW GI • GLUTEN-FREE WHEAT-FREE • NUT-FREE • DAIRY-FREE VEGAN • HIGH FIBRE • CHIA ENERGY Available in a health food store near you, speciality stores and select supermarkets Australia-wide.

GOOD FATTY ACIDS Omega 3 & 6

VITAL MINERALS Calcium/Iron/Magnesium/Sodium/Zinc Copper

NECESSARY VITAMINS A/C/E/K/B6/Thiamin/Riboflavin/Niacin/Folate

ESSENTIAL AMINO ACIDS

Tryptophan/Theronine/Isuleucine/Leucine/Lysine/Methionine/Phenylaline/Valine

Pura Veda is a wholesome, nutritious food source filled with wholesome unprocessed and uncut seeds.

Packed with vitamins, minerals and essential omega 3's and 6's and sweetened with the natural goodness of sun dried raisins. Pura Veda contains no added sugars, salts or fats. Free from preservatives, additives, flavourings and genetic modifications, it makes a tasty, nutritious and natural alternative to the commercial

Pura Veda is a product from Conscious Foods and is available for purchase, along with our entire range at

consciousfoods.com.au

cereals found on supermarket shelves.

Pura Veda not only provides a great source of protein and fibre, it also helps to cleanse and revitalise our bodies and in conjunction with a nutritionally balanced

CONSCIOUS FOODS WA PTY LTD

diet, Pura Veda will help to optimise your health.

(08) 9447 0145

adminwa@consciousfoods.com.au

Should You Have More

Protein in Your Diet?

M

ost people in Australia consume an adequate amount of protein in their diet. However, there are some circumstances when a higher protein intake is essential.

Here are some groups of people that benefit from a higher protein intake: • • • • • •

People trying to lose weight People with insulin resistance and/ or type 2 diabetes People who exercise regularly Elderly people and people who are chronically ill People who are experiencing a lot of stress People who have problems with digestion

If you fall into one of these categories then you should definitely consider increasing your protein intake. This may mean increasing your intake of whole-food protein sources, i.e. red meat, chicken, fish, nuts, seeds, beans, dairy foods, etc.

Unfortunately though, when many people increase their protein intake from whole-food sources, particularly animal protein, they feel tired, bloated, constipated, or may have some other digestive complaint.

These problems often result from low stomach acid, low bile production, food intolerance (i.e. dairy), and/ or a food allergy (i.e. eggs).

A simple way to increase your protein intake without resorting to simply eating more food is to have a protein shake, perhaps as a mid-morning or mid-afternoon snack, or even in the morning for breakfast if you’re not quite ready to eat anything.

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Here’s a simple, great-tasting, dairy-free recipe that is quick, easy, convenient, and cheap: • • • •

200mls of coconut water 1/2 cup of frozen mixed berries ½ banana 1 scoop of BCN’s ProBlend Dairy Free vanilla protein powder • 1 teaspoon of BCN’s Gastro Forte AG You may also like to add a cup of kale and perhaps some frozen diced mango, it is up to you.

This shake recipe is packed full of goodness!

It contains raw foods, prebiotics to feed the good bacteria in your gut, is loaded with ‘Superfoods’, is allergen-free, dairy-free (whey protein may cause bloating in some people), doesn’t contain any artificial sweeteners which are often found in protein powders, is easy to digest, and best of all, tastes great! Enjoy!

Your Dairy-Free, Soy-Free, All-Natural Protein Source

The importance of protein in your diet cannot be under-estimated. It is required for building cells, repairing tissues and forming antibodies to combat bacteria and viruses. It is also part of the enzyme and hormonal systems, builds genetic codes, carries oxygen and is involved in muscle activity. Since it is so vitally important we must ensure we have an adequate amount of it each day.

However, rather than simply eating more animal products, many people are looking for vegetable-based protein sources in order to increase their protein intake.

BCN’s ProBlend Dairy-Free is a great-tasting pea and rice protein blend that contains all of the essential amino acids required by your body. It is a quick, easy, convenient and cheap way to increase your protein intake!

BCN’s ProBlend Dairy-Free is: 4 A high-quality vegetablebased protein 4 Dairy & soy-free 4 Low in fat & carbohydrate

4 Low allergenic 4 Vegan-friendly 4 Free from artificial sweeteners

Available from selected health food stores and pharmacies or online www.bodyconcepts.com.au Always read the label. Use only as directed. If symptoms persist consult your healthcare professional

Body Concepts Nutritionals

For more information visit www.bodyconcepts.com.au or call 08 9248 6904

Synephrine: The Best

Fat Burning Ingredient?

S

ynephrine (also known as oxedrine) is one of the active ingredients found in various citrus fruits, with Citrus Aurantium (also known as Bitter orange) containing the highest concentration of synephrine.

Synephrine belongs to a group of compounds known as sympathomimetics, which means they stimulate the sympathetic nervous system. Other sympathomimetics include ephedrine, and the catecholamines produced from our adrenal glands, adrenaline and noradrenaline.

By stimulating the sympathetic nervous system sympathomimetics increase heart and breathing rate, boost metabolism, and increase calorie expenditure.

Synephrine is often contained in fat-burning/ weight-loss products in conjunction with other ingredients such as caffeine and green tea. However, the question remains: Does synephrine help burn fat?

In this article we will review some of the research conducted on this unique compound over the last few years to help answer that question.

Does synephrine assist weight loss?

Several studies have been conducted examining the effects of synephrine from a weight-loss perspective, both on its own and in combination with other compounds.

In a review article on human clinical studies published in the International Journal of Medical Sciences, it was concluded that synephrine boosts metabolism, increases energy expenditure, and promotes weight loss.1 In another study it was found that synephrine on its own and in combination with selected bioflavonoids increases resting metabolic rate by up to 183 calories compared to the placebo 26 www.focus-on.com.au

(control group)!2 A study published in Nutrition Research found that when synephrine was combined with rhodiola, visceral fat stores (fat stored around the organs) were reduced.3 Synephrine also increases the uptake of glucose into muscle cells, meaning it has a glucose disposing effect.4 It does this by stimulating the translocation of Glut4 transporters from the cytoplasm to the cell membranes of body cells.

This means that synephrine assists in normalising blood glucose levels, something that people with insulin resistance and/ or type 2 diabetes have difficulty doing. By keeping blood glucose levels within a safe range, insulin release is also reduced. A low insulin level makes it easier to mobilise and utilise fat as a fuel source. Therefore, synephrine may also indirectly assist fat-burning/ weightloss via this mechanism.

Is synephrine safe?

Sympathomimetics, the group of compounds that synephrine is part of, are typically known to increase heart rate and blood pressure.

However, the most recent safety data on synephrine indicates that it is safe even when taken in dosages up to 98mg a day for a period of 60 days.5,6 What dosage of synephrine is effective?

In Australia, the Therapeutic Goods Administration (TGA) regulates the levels of certain ingredients permitted in listed products (products with an AUST L number, which means that certain claims on the label have been approved by the TGA).

Most studies on synephrine used dosages between 10 and 53mg, with the higher dosages appearing to be more effective. The maximum daily amount of synephrine permitted by the TGA is

30mg.

Since synephrine is an expensive ingredient, many weight-loss products on the market avoid using it at all or only use ‘token amounts’, which are unlikely to provide a therapeutic effect.

However, there are some products, like BCN’s XLR8 Thermogenic, that provide the maximum permitted dosage of synephrine in combination with rhodiola and other herbal ingredients that are proven to assist weight loss (i.e. green tea and caffeine).

Overall, when it comes to losing weight it is important to keep in mind that weight-loss supplements are not ‘magic pills’! They should always be used in conjunction with a good diet and exercise program.

References:

1. Stohs SJ, Preuss HG, Shara M. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 2012;9(7):527-38.

2. Stohs SJ, Preuss HG, Keith SC, Keith PL, Miller H, Kaats GR. Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changes. Int J Med Sci. 2011 Apr 28;8(4):295-301.

3. Verpeut JL, Walters AL, Bello NT. Citrus aurantium and Rhodiola rosea in combination reduce visceral white adipose tissue and increase hypothalamic norepinephrine in a rat model of diet-induced obesity. Nutr Res. 2013 Jun;33(6):503-12.

4. Hong NY, Cui ZG, Kang HK, Lee DH, Lee YK, Park DB. p-Synephrine stimulates glucose consumption via AMPK in L6 skeletal muscle cells. Biochem Biophys Res Commun. 2012 Feb 24;418(4):720-4.

5. Stohs SJ, Preuss HG, Shara M. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 2012;9(7):527-38.

6. Kaats GR, Miller H, Preuss HG, Stohs SJ. A 60day double-blind, placebo-controlled safety study involving Citrus aurantium (bitter orange) extract.

Food Chem Toxicol. 2013 May;55:358-62.

Contain s Rhodio Conla ta! ins Rhodio la!