Everything happens here on this mat.
Yoga, meditation, self reiki, journaling, TRE, Myofascial Release, crying, sobbing, realisations, ideas, joy, deep peace and a space of love.
This mat is my sacred space. It’s where I come to connect with my inner world, higher self & energies. It’s where I can clear my head and heart to sort through the complexities of life.
Truly, I am not sure where I would be without this time and space in my life. But, it hasn’t been like that forever, and initially I found it hard to make it a regular practice in the early days. Now so many moons down the track, I understand it to be an absolute necessity and a non-negotiable part of my life.
I have been on what seems to be a spiritual healing journey for some time now, and I am aware that the journey is forever ongoing as life is a constant changing landscape which requires adaptability. To withstand the winds of life (and let’s be honest they can be cyclones depending on the life season/lesson being learnt) I have just naturally looked within to identify how I play a role in whatever is presenting itself so I can take responsibility for my own part, make changes within (if needed of course), learn how to accept other parts of myself (as uncomfortable as they are) that need healing, and/or to surrender to just what simply ‘is’ at times. This deep diving into one’s self can be hard for others to understand but it is how I naturally work, live & heal. I feel that my external world offers me signs for what is working, what needs tweaking and want needs changing within my internal world.
The past few years have been challenging times for so many & I am not excluded from these challenges. But this mat has been my life raft in what has been some pretty rocky seas, and I feel more than blessed and grateful that I have adapted my life to fit it in.
From my own experience, what I have learnt is that I can now link what is occurring in my external environment to an aspect I am meant to learn and release from my internal environment. This is either by bringing awareness to or releasing negative patterns, belief systems, emotions, feelings or trauma. When one is going through these releases it can look slightly chaotic in the external world but I now feel confident and trust not only myself but the world around me that there is method to the madness.
“As within, so without, as above, so below, as the universe, so the soul.” ~ Hermetic Trimegistus
Looking at life in this way is by means not the easiest path, but I personally feel it means that I’m trying my best to be solution focused and continually learning and growing. In the end what it does offer is an ability to gain a deeper understanding into my make up, let go of things that no longer serve me and offers an opportunity to create something new from the space that I have created. The other end of the process can be liberating, exciting & new.
Our emotional beliefs, thought patterns and any situation that feels like it is weighing you down can stop the ‘life force’ flow. When flow is stagnant, negative force builds and unwanted ailments can then develop within our physical and mental bodies.
I often think about our world at large and the chaos that we seem to be enduring. If everything truly is “so within, so without”, imagine if we all turned inward what our external world might look like. On a mass scale it could make profound shifts and our external world could then again be liberating, exciting and new. Food for thought..?
Besides myofascial release, remedial massage and yoga (which all concentrate on the physical and emotional bodies), reiki has been a game changer in shifting my energetic body blockages. From my own experience, I have noticed that changes can come quick and fast from the treatments but in turn so can the healing.
There are many healing modalities that can assist our journey and can help with signs, symptoms and to simply cope with presenting aliments. Use them. Find the practitioners that fit with you.
When you choose to work with me, you can be guaranteed that I will see you as a sister or brother and will let you have the space you need to heal. I will offer support and guidance on the things I can and I will work with you on your healing journey. I feel blessed to have a like-minded team around me and we are all passionate about what we do and live by. We are a team that works together and all have a variety of different skill sets that can benefit different levels and aspects of your healing.
The only thing that we know that doesn’t change is change itself. Knowing how to calm ourselves in the face of change and/or healing is a gift you can give yourself, because you deserve it. If you make the time and space in your life, you will be amazed at what you see.
I am looking forward to seeing what 2024 will bring and I am excited to work with you all.
In health,
Carly
www.remedialmovement.com.au
Yoga, meditation, self reiki, journaling, TRE, Myofascial Release, crying, sobbing, realisations, ideas, joy, deep peace and a space of love.
This mat is my sacred space. It’s where I come to connect with my inner world, higher self & energies. It’s where I can clear my head and heart to sort through the complexities of life.
Truly, I am not sure where I would be without this time and space in my life. But, it hasn’t been like that forever, and initially I found it hard to make it a regular practice in the early days. Now so many moons down the track, I understand it to be an absolute necessity and a non-negotiable part of my life.
I have been on what seems to be a spiritual healing journey for some time now, and I am aware that the journey is forever ongoing as life is a constant changing landscape which requires adaptability. To withstand the winds of life (and let’s be honest they can be cyclones depending on the life season/lesson being learnt) I have just naturally looked within to identify how I play a role in whatever is presenting itself so I can take responsibility for my own part, make changes within (if needed of course), learn how to accept other parts of myself (as uncomfortable as they are) that need healing, and/or to surrender to just what simply ‘is’ at times. This deep diving into one’s self can be hard for others to understand but it is how I naturally work, live & heal. I feel that my external world offers me signs for what is working, what needs tweaking and want needs changing within my internal world.
The past few years have been challenging times for so many & I am not excluded from these challenges. But this mat has been my life raft in what has been some pretty rocky seas, and I feel more than blessed and grateful that I have adapted my life to fit it in.
From my own experience, what I have learnt is that I can now link what is occurring in my external environment to an aspect I am meant to learn and release from my internal environment. This is either by bringing awareness to or releasing negative patterns, belief systems, emotions, feelings or trauma. When one is going through these releases it can look slightly chaotic in the external world but I now feel confident and trust not only myself but the world around me that there is method to the madness.
“As within, so without, as above, so below, as the universe, so the soul.” ~ Hermetic Trimegistus
Looking at life in this way is by means not the easiest path, but I personally feel it means that I’m trying my best to be solution focused and continually learning and growing. In the end what it does offer is an ability to gain a deeper understanding into my make up, let go of things that no longer serve me and offers an opportunity to create something new from the space that I have created. The other end of the process can be liberating, exciting & new.
Our emotional beliefs, thought patterns and any situation that feels like it is weighing you down can stop the ‘life force’ flow. When flow is stagnant, negative force builds and unwanted ailments can then develop within our physical and mental bodies.
I often think about our world at large and the chaos that we seem to be enduring. If everything truly is “so within, so without”, imagine if we all turned inward what our external world might look like. On a mass scale it could make profound shifts and our external world could then again be liberating, exciting and new. Food for thought..?
Besides myofascial release, remedial massage and yoga (which all concentrate on the physical and emotional bodies), reiki has been a game changer in shifting my energetic body blockages. From my own experience, I have noticed that changes can come quick and fast from the treatments but in turn so can the healing.
There are many healing modalities that can assist our journey and can help with signs, symptoms and to simply cope with presenting aliments. Use them. Find the practitioners that fit with you.
When you choose to work with me, you can be guaranteed that I will see you as a sister or brother and will let you have the space you need to heal. I will offer support and guidance on the things I can and I will work with you on your healing journey. I feel blessed to have a like-minded team around me and we are all passionate about what we do and live by. We are a team that works together and all have a variety of different skill sets that can benefit different levels and aspects of your healing.
The only thing that we know that doesn’t change is change itself. Knowing how to calm ourselves in the face of change and/or healing is a gift you can give yourself, because you deserve it. If you make the time and space in your life, you will be amazed at what you see.
I am looking forward to seeing what 2024 will bring and I am excited to work with you all.
In health,
Carly
www.remedialmovement.com.au
POOR POSTURE?
Having poor posture can affect many aspects of our body and can lead to neck pain, headaches, jaw problems, poor breathing capacity, shoulder tension, shoulder and arm injuries and dysfunctions, lower back pain and tight leg muscles.
When we are focused on a specific task, we can lose insight as to how we are positioning ourselves. What often wakes us up is pain and the need to get rid of it.
Alongside body work where assessment, treatment, feedback and guidance can be provided, having a mindful approach to correcting the dysfunction is essential. The objective is to increase your body awareness so self assessment in a mirror or photo could assist you.
Its about linking the mind and body together so you can truly feel where you are in space.
When our neck, shoulders and diaphragm are out of alignment this will cause pelvic torsion leading to full body discomfort. A good way to increase your awareness of how your pelvis is sitting is through pelvic tilts. This can either be done through a standing position or 'cat/cow pose' on all fours. If you are in the standing position, rocking the pelvis back and forth will create a sense of integration between your feet, knees and pelvis. The whole concept is rocking until you find a neutral pelvis.
Combining the home care mind-body exercises and remedial treatments on your anterior chest/neck, abdominal, hip flexors, quadriceps, hamstrings, erectors spinae and lumbar area's will start to integrate improved whole-body movement, freedom and flow.
Releasing the body's mental and physical tension will assist you in holding yourself, upright, proud, open and neutral which will decrease your pain so you can get back to doing what you love.
In health,
Carly
Myotherapist
July 2023
Having poor posture can affect many aspects of our body and can lead to neck pain, headaches, jaw problems, poor breathing capacity, shoulder tension, shoulder and arm injuries and dysfunctions, lower back pain and tight leg muscles.
When we are focused on a specific task, we can lose insight as to how we are positioning ourselves. What often wakes us up is pain and the need to get rid of it.
Alongside body work where assessment, treatment, feedback and guidance can be provided, having a mindful approach to correcting the dysfunction is essential. The objective is to increase your body awareness so self assessment in a mirror or photo could assist you.
Its about linking the mind and body together so you can truly feel where you are in space.
When our neck, shoulders and diaphragm are out of alignment this will cause pelvic torsion leading to full body discomfort. A good way to increase your awareness of how your pelvis is sitting is through pelvic tilts. This can either be done through a standing position or 'cat/cow pose' on all fours. If you are in the standing position, rocking the pelvis back and forth will create a sense of integration between your feet, knees and pelvis. The whole concept is rocking until you find a neutral pelvis.
Combining the home care mind-body exercises and remedial treatments on your anterior chest/neck, abdominal, hip flexors, quadriceps, hamstrings, erectors spinae and lumbar area's will start to integrate improved whole-body movement, freedom and flow.
Releasing the body's mental and physical tension will assist you in holding yourself, upright, proud, open and neutral which will decrease your pain so you can get back to doing what you love.
In health,
Carly
Myotherapist
July 2023
Sciatic pain?
Sciatic pain can be caused by a multitude of reasons. Some of the most common causes are:
> Prolonged sitting or deskwork
> Weakness in the gluteal muscles causing an over-worked piriformis (generally affecting runners)
> Biomechanical abnormalities
As the sciatic nerve runs through the piriformis muscle (the deepest muscle in the glutes), a fatigued or overworked piriformis can become tight leading to loss of strength and function.
At times foam rolling or excessive massage on this area can make sciatic pain worse as it can further aggravate the sciatic nerve. Remedial treatments for this condition should release the gluteus but have more focus on the muscles following the nerve pathway into the lower leg compartments. Other areas of focus should be the TFL and abdominal muscles.
Dry Needling and cupping are excellent for relieving this area and when all techniques are combined it can have positive outcomes for the condition.
When you are at home and seeking further relief, why not try and stretch the opposite leg as an alternative. This can aid in compensation patterns and start to relieve dysfunctional myofascial lines.
As a general rule: Nerves HATE heat. If you have nerve pain, use cool packs instead. If you use heat, you will only further aggravate the nerve leading to more pain.
If you are suffering from this condition, one of our qualified practitioners would love to discuss treatment options with you. You can call 0466 556 706 or head online to make an appointment today.
In health,
Carly
Myotherapist
June 2023
Sciatic pain can be caused by a multitude of reasons. Some of the most common causes are:
> Prolonged sitting or deskwork
> Weakness in the gluteal muscles causing an over-worked piriformis (generally affecting runners)
> Biomechanical abnormalities
As the sciatic nerve runs through the piriformis muscle (the deepest muscle in the glutes), a fatigued or overworked piriformis can become tight leading to loss of strength and function.
At times foam rolling or excessive massage on this area can make sciatic pain worse as it can further aggravate the sciatic nerve. Remedial treatments for this condition should release the gluteus but have more focus on the muscles following the nerve pathway into the lower leg compartments. Other areas of focus should be the TFL and abdominal muscles.
Dry Needling and cupping are excellent for relieving this area and when all techniques are combined it can have positive outcomes for the condition.
When you are at home and seeking further relief, why not try and stretch the opposite leg as an alternative. This can aid in compensation patterns and start to relieve dysfunctional myofascial lines.
As a general rule: Nerves HATE heat. If you have nerve pain, use cool packs instead. If you use heat, you will only further aggravate the nerve leading to more pain.
If you are suffering from this condition, one of our qualified practitioners would love to discuss treatment options with you. You can call 0466 556 706 or head online to make an appointment today.
In health,
Carly
Myotherapist
June 2023
LYMPHATICS. One for the ladies..
Feminine energy requires nurturing at times.
As women we are the care givers, the supportive and grounded energy that carries those around us through the busy states we live in. Our intuitive, trusting, strong and compassionate nature can at times become fatigued in the struggle to keep everything and everyone ticking along. This fatigue can play havoc on our endocrine system if we don't take the time to slow down and take care of ourselves.
This alongside general hormonal shifts and changes each month or life stage cycles, can lead to lymphatic issues, causing flow to be restricted and blocked. When this occurs, you can feel excessively tired, having weight you cannot shift (even after trying everything), brain fog, skin issues, sleep issues and more body aches and pains for no reason.
Taking control of the situation can feel overwhelming once we have hit a certain point but knowing that small changes can make quick improvements is the life raft.
Having long term lymphatic issues is not good for your body as it means you are holding onto toxins. Toxins that over time can build and generate chronic health conditions when at times they can be prevented if you notice the signs early. "I'm just getting older" doesn't have to be the mantra. Taking control and seeking out alternative methods is the best place to start.
Taking control means being honest with yourself.
How many coffees are you having every day?
How much down time a week do you actually get for yourself?
How much water are you drinking?
How much alcohol do you consume?
What is your diet like?
What are your selfcare practices and are they supporting feminine flow?
What is your state of mind and thought patterns currently?
When was the last time you had a detox?
Lymphatic drainage massage can positively support the shifts that you are looking for and with a combination of you supporting your diet (herbs/tea/greens), lifestyle, dry brushing, breast massage, breath work, pelvic floor and your feminine energy with gentle, energetic practices, flow can return to your body & life.
If you would like to discuss treatment options or if you know this treatment will be for you, head to our website or call 0466 556 706 to make an appointment today.
In health,
Carly
Myotherapist
July 2023
Feminine energy requires nurturing at times.
As women we are the care givers, the supportive and grounded energy that carries those around us through the busy states we live in. Our intuitive, trusting, strong and compassionate nature can at times become fatigued in the struggle to keep everything and everyone ticking along. This fatigue can play havoc on our endocrine system if we don't take the time to slow down and take care of ourselves.
This alongside general hormonal shifts and changes each month or life stage cycles, can lead to lymphatic issues, causing flow to be restricted and blocked. When this occurs, you can feel excessively tired, having weight you cannot shift (even after trying everything), brain fog, skin issues, sleep issues and more body aches and pains for no reason.
Taking control of the situation can feel overwhelming once we have hit a certain point but knowing that small changes can make quick improvements is the life raft.
Having long term lymphatic issues is not good for your body as it means you are holding onto toxins. Toxins that over time can build and generate chronic health conditions when at times they can be prevented if you notice the signs early. "I'm just getting older" doesn't have to be the mantra. Taking control and seeking out alternative methods is the best place to start.
Taking control means being honest with yourself.
How many coffees are you having every day?
How much down time a week do you actually get for yourself?
How much water are you drinking?
How much alcohol do you consume?
What is your diet like?
What are your selfcare practices and are they supporting feminine flow?
What is your state of mind and thought patterns currently?
When was the last time you had a detox?
Lymphatic drainage massage can positively support the shifts that you are looking for and with a combination of you supporting your diet (herbs/tea/greens), lifestyle, dry brushing, breast massage, breath work, pelvic floor and your feminine energy with gentle, energetic practices, flow can return to your body & life.
If you would like to discuss treatment options or if you know this treatment will be for you, head to our website or call 0466 556 706 to make an appointment today.
In health,
Carly
Myotherapist
July 2023
DIURETIC HERBS
When it comes to therapeutic herbs for treating lymphatic issues it can sometimes be hard to locate the best herb with diuretic properties. Lymphatic issues can originate due to many causes, such as chronic conditions, inflammatory conditions or hormonal imbalances.
If you are suffering from any chronic conditions and are currently taking medications or you are undergoing cancer treatment, it is essential that you seek medical approval prior to introducing any new therapeutic applications to your system, as some herbs can disrupt or interfere with your treatment.
Dandelion is a common diuretic which is in most detoxifying herbal teas. Other herbs that can benefit your lymphatic flow are:
* Cleavers
* Rosemary
* Red clover
* Turmeric
* Echinacea
* Golden Seal
* Ginger
* Garlic &
* Parsley
Rumex crispus, commonly known as Curly dock or Yellow dock, is a root that has the following medicinal functions;
* Encourages lymphatic flow
* Tonic
* Increases bile production
* Is a mild laxative
The fresh leaves can also be used to counter the sing of stinging nettles. It is great for conditions such as arthritis and gastrointestinal tract disorders.
To obtain the therapeutic properties from Yellow dock, you would have to use a decoction process which is a method where you boil plant material (like, roots, bark, stems and rhizomes) to extract the therapeutic chemical for consumption.
Including herbs and specific foods into your diet will aid to encourage better lymphatic flow in your system and will certainly assist if you are obtaining lymphatic drainage treatments. Remember water will be key in the detox process, and the lack of it will simply have negative effects on flow.
Want to know the amount of water you need per day?
The formula is:
Your weight X 0.03 = Amount of litres per day
76 X 0.03 = 2.28 Litres per day
Directly pre and post treatment it would be encourage to slightly increase your daily amount.
Regarding herbs, it is always best to seek guidance from a naturopath, nutritionist, GP or you’re treating medical team prior to introducing therapeutic doses in your diet.
In health,
Carly
Myotherapist/Owner
Dip. Health Science Naturopathy
References:
Idris OA, Wintola OA, Afolayan AJ. Evaluation of the Bioactivities of Rumex crispus L. Leaves and Root Extracts Using Toxicity, Antimicrobial, and Antiparasitic Assays. Evid Based Complement Alternat Med. 2019 Oct 30;2019:6825297. doi: 10.1155/2019/6825297. PMID: 31827556; PMCID: PMC6885263.
Kaefer CM, Milner JA. Herbs and Spices in Cancer Prevention and Treatment. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 17. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92774/
When it comes to therapeutic herbs for treating lymphatic issues it can sometimes be hard to locate the best herb with diuretic properties. Lymphatic issues can originate due to many causes, such as chronic conditions, inflammatory conditions or hormonal imbalances.
If you are suffering from any chronic conditions and are currently taking medications or you are undergoing cancer treatment, it is essential that you seek medical approval prior to introducing any new therapeutic applications to your system, as some herbs can disrupt or interfere with your treatment.
Dandelion is a common diuretic which is in most detoxifying herbal teas. Other herbs that can benefit your lymphatic flow are:
* Cleavers
* Rosemary
* Red clover
* Turmeric
* Echinacea
* Golden Seal
* Ginger
* Garlic &
* Parsley
Rumex crispus, commonly known as Curly dock or Yellow dock, is a root that has the following medicinal functions;
* Encourages lymphatic flow
* Tonic
* Increases bile production
* Is a mild laxative
The fresh leaves can also be used to counter the sing of stinging nettles. It is great for conditions such as arthritis and gastrointestinal tract disorders.
To obtain the therapeutic properties from Yellow dock, you would have to use a decoction process which is a method where you boil plant material (like, roots, bark, stems and rhizomes) to extract the therapeutic chemical for consumption.
Including herbs and specific foods into your diet will aid to encourage better lymphatic flow in your system and will certainly assist if you are obtaining lymphatic drainage treatments. Remember water will be key in the detox process, and the lack of it will simply have negative effects on flow.
Want to know the amount of water you need per day?
The formula is:
Your weight X 0.03 = Amount of litres per day
76 X 0.03 = 2.28 Litres per day
Directly pre and post treatment it would be encourage to slightly increase your daily amount.
Regarding herbs, it is always best to seek guidance from a naturopath, nutritionist, GP or you’re treating medical team prior to introducing therapeutic doses in your diet.
In health,
Carly
Myotherapist/Owner
Dip. Health Science Naturopathy
References:
Idris OA, Wintola OA, Afolayan AJ. Evaluation of the Bioactivities of Rumex crispus L. Leaves and Root Extracts Using Toxicity, Antimicrobial, and Antiparasitic Assays. Evid Based Complement Alternat Med. 2019 Oct 30;2019:6825297. doi: 10.1155/2019/6825297. PMID: 31827556; PMCID: PMC6885263.
Kaefer CM, Milner JA. Herbs and Spices in Cancer Prevention and Treatment. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 17. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92774/
Lymph Lovin' Article:
How to Support your Lymphatic System from a Naturopathic Perspective
Written by Jessica Cook - Naturopath
What is the lymphatic system?
The lymphatic system is a network of capillaries found throughout our body and is made up of the lymph, lymph nodes, the tonsils, the spleen, thymus, and red bone marrow (1). The lymphatic system is made up of a series of vessels, not unlike your blood vessels, but instead of blood, they carry a clear fluid called 'lymph.' This lymphatic circulatory system runs throughout our body, parallel to our bloodstream, but there’s one significant difference: it doesn’t have a central pump like the heart. Instead, it relies on our everyday movements and muscle contractions to push the fluid along. So, every time you walk, stretch, or even dance, you're giving your lymph a little nudge forward.
Note. Diagram of the Anatomy of the Lymphatic System. [Diagram]. Cleveland Clinic. (2020). Immune system. https://my.clevelandclinic.org/health/articles/21196-immune-system
Why supporting your lymphatic system is important
Your lymphatic system is working hard all the time to do lots of important jobs in your body! One of the first jobs it does is maintain fluid balance (2). When your heart pumps blood through your arteries the blood delivers nutrients to cells and then exits these cells as a watery fluid known as ‘interstitial fluid’. Most of the fluid returns to the veins but some of this fluid remains in your tissues. The lymphatic system collects this extra fluid and returns it to the bloodstream, ensuring that there is not a build up of fluid in your tissues which can lead to swelling known as ‘oedema’.
A pivotal role of the lymphatic system lies in bolstering our immune defences. Think of our immune cells as vigilant guards. As they patrol our body, they detect and neutralise harmful invaders like bacteria and viruses. When an immune cell identifies and captures one of these threats, the lymphatic system springs into action. It transports the engaged immune cell, along with the trapped intruder, to the lymph nodes. Once there, this alerts the body to ramp up production of more immune cells (2). The result? A strengthened defence force ready to fend off the invader.
Removing waste is another important job that the lymphatic system performs on a daily basis. The lymphatic system operates as the body's sophisticated waste management system. As cells go about their daily activities, they produce waste that accumulates in the surrounding fluid, known as interstitial fluid (3). The lymphatic system collects this fluid, transforming it into lymph, and ushers it through a network of vessels. As the lymph journeys through these pathways, it passes through lymph nodes—nature's filtration checkpoints (3). Within these nodes, immune cells meticulously scan the fluid, capturing and neutralising unwanted invaders like bacteria and dead cells (3). Once purified, the lymph flows back into the bloodstream via the thoracic duct, ensuring tissues remain devoid of excess waste and fluid. This cleaned lymph, with its waste products, then undergoes further filtration by organs like the kidneys and liver, leading to the elimination of waste from the body through processes like urination (4).
Absorbing fat soluble nutrients such as Vitamin D, Vitamin A, Omega 3, etc. is done a little bit differently than carbohydrates and protein. Carbohydrates and protein are absorbed straight into our bloodstream from our digestive tract, but fat soluble nutrients are a bit too big for that, so they are first broken down into miniscule bits with the help of bile (a greenish fluid made by our liver) and an enzyme called lipase. Once the fat is broken down it takes a detour through our lymphatic system which is then transported to our blood vessels to then make their way to nourish different parts of our body.
With all that in mind, this is why it’s important to love our lymph. The health of our lymphatic system is valuable in maintaining our overall well-being. When it’s not functioning optimally, this can lead to:
●Poor Immune Function: a compromised immune system means we are more likely to get sick with a cold or flu.
●Waste and Fluid Accumulation: poor waste and fluid removal from our body means we can get a buildup of toxins and fluid, potentially leading to skin conditions such as acne, edema (fluid retention), and feelings of fatigue.
●Increased risk of Brain Diseases: New research is suggesting that a malfunctioning lymphatic system can increase the risk of neurodegenerative diseases such as Alzeimer’s (3).
●Joint Pain: poor waste and fluid removal means we can experience discomfort and joint pain due to fluid accumulating in the joints.
●Poor Absorption of Fat: Fat soluble vitamins are crucial for our health and if our lymphatic system isn’t working properly, it may mean we poorly absorb our fat soluble nutrients which impacts our hormones, our immune system, our mood, and more.
Now we can explore some naturopathic tips for supporting your lymphatic system.
Dietary changes to support your lymphatic system
Vitamin C
Eating foods rich in vitamin C is a fantastic way to support your lymphatic system and overall health. Vitamin C is known to enhance the production and functionality of white blood cells, which are central pillars of our immune response (5). As these cells navigate the lymphatic system, they get activated and proliferate, boosting our defence mechanisms (5).
Additionally, vitamin C plays an indispensable role in collagen production (5). Collagen, the vital protein behind our skin, blood vessels, and tissues, ensures everything remains firm and functional. By promoting collagen health, vitamin C helps ensure that the lymphatic vessels remain strong and efficient, allowing for smooth lymph flow (6).
Moreover, Vitamin C is a potent antioxidant (5). By warding off damage from free radicals and other harmful compounds, vitamin C safeguards the health and integrity of lymphatic tissues. There's also evidence suggesting that vitamin C can reduce fluid retention, a condition that, if left unchecked, might compromise lymphatic function.
Finally, vitamin C also plays a part in enhancing blood circulation. Since the circulatory and lymphatic systems work in tandem, the improved blood flow indirectly benefits the lymphatic system.
Foods rich in Vitamin C
Fruits such as:
●Kiwi fruits, oranges
●Lemons, limes
●Mandarins and grapefruit
●Berries such as strawberries, blueberries, raspberries
●Papaya and pineapple
●Mango and guava
Vegetables such as:
●Red capsicum
●Broccoli and brussels sprouts
●Cabbage and cauliflower
●Kale and spinach
●Tomatoes and snow peas
Culinary herbs such as:
●Parsley and thyme
●Coriander and basil
●Chives and dill
●Rosehips and mint
●Lemongrass
Vitamin A
Vitamin A, an essential fat-soluble vitamin, plays a multifaceted role in maintaining the health and function of various body systems, including the lymphatic system. Here's how vitamin A supports the lymphatic system:
●Immune Enhancement: At the forefront, vitamin A is vital for the proper functioning of the immune system. The lymphatic system is integral to the body's immune response, and vitamin A ensures the proliferation and optimal function of white blood cells, particularly in the formation and activity of lymphocytes (7). Lymphocytes are a type of white blood cell that plays a crucial role in detecting and responding to foreign substances in the body.
●Maintenance of Mucous Barriers: Vitamin A is critical for maintaining the health and integrity of mucous membranes, which are the protective barriers lining various body passages like the respiratory, gastrointestinal, and genitourinary tracts (7). These barriers act as the first line of defence against pathogens. When they are compromised, it increases the workload of the lymphatic system.
●Lymphoid Organ Health: Vitamin A plays a role in maintaining the health of lymphoid organs, such as the thymus and lymph nodes, which are integral components of the lymphatic system (7). These organs are where lymphocytes mature, proliferate, or get activated.
●Anti-inflammatory Properties: Chronic inflammation can be detrimental to various body systems, including the lymphatic system. Vitamin A has been shown to have anti-inflammatory properties, which can indirectly support the lymphatic system by reducing potential stressors (7).
●Reduction in Risk of Lymphatic Diseases: Deficiencies in vitamin A have been linked to various conditions, including a risk of lymphatic system diseases like lymphedema (8).
While vitamin A plays a supportive role in the lymphatic system, it's important to note that like all vitamins, it should be consumed in appropriate amounts. Both deficiency and excessive intake can have adverse effects on health.
Vitamin A is present in foods in two primary forms: preformed vitamin A (retinol) found in foods from animal sources, and provitamin A carotenoids (like beta-carotene) found in plant-based foods. Here's a list of foods rich in both forms:
Foods rich in preformed vitamin A (from animal sources):
●Liver: Among the richest sources of vitamin A. This includes beef liver, chicken liver, and other animal livers.
●Fish Liver Oils: Cod liver oil is especially high in vitamin A.
●Eggs: The yolks contain vitamin A.
●Dairy Products such as butter, cheese, and fortified milk
●Fatty fish such as salmon, mackerel, and tuna
Foods rich in provitamin A carotenoids (from plant sources):
●Sweet potatoes, particularly orange and purple varieties
●Carrots and squash
●Leafy greens such as kale, spinach, collard greens, turnip greens
●Capsicum, especially red
●Tropical fruits such as mango, cantaloupe, and papaya
●Apricots
●Peas and broccoli
●Tomatoes
●Pumpkin
It's worth noting that the body absorbs preformed vitamin A (retinol) more efficiently than it does from carotenoids. However, carotenoids offer additional health benefits due to their antioxidant properties. Including a mix of both animal and plant sources in your diet ensures you get the full range of benefits offered by vitamin A and its precursors.
Quercetin
Quercetin is a flavonoid found in many plants and foods, such as apples, berries, onions, and grapes. While more research is needed to fully understand its range of effects, several studies have indicated potential benefits of quercetin for the lymphatic system and related aspects of health.
●Anti-inflammatory Properties: Chronic inflammation can strain various body systems, including the lymphatic system. Quercetin has demonstrated anti-inflammatory effects, which might help alleviate stress on the lymphatics (9).
●Antioxidant Activity: Quercetin acts as an antioxidant, neutralising free radicals that can damage cells and tissues (9). By reducing oxidative stress, quercetin can help maintain the health and integrity of lymphatic tissues.
●Immune System Support: The lymphatic system plays a key role in the body's immune response. Quercetin has shown potential in modulating immune function, which may indirectly support lymphatic function (9). For example, quercetin can influence the release of histamines, which play a role in allergic and inflammatory reactions (10).
●Supporting Vascular Health: The lymphatic system's vessels are crucial for transporting lymph throughout the body. Quercetin has been observed to support vascular health, potentially benefiting the lymphatic vessels. (11)
●Potential Anti-Cancer Effects: Some research has suggested that quercetin might inhibit the growth of certain cancer cells and reduce the spread of tumours (12). Given that the lymphatic system can be a pathway for the spread of certain cancers (like lymphomas or when cancers metastasize via lymph), compounds that support general anti-cancer activity might indirectly support lymphatic health.
●Edema Reduction: There are some indications that quercetin might help reduce edema, which is fluid accumulation that can be linked to compromised lymphatic function (13). However, more research is needed in this area.
You can find quercetin in fruits and vegetables such as:
●Onions: Particularly red and yellow onions.
●Apples: Especially in the skin, so choose organic and wash well if consuming the skin.
●Berries such as blueberries, blackberries, cranberries, and raspberries.
●Kale and broccoli
●Grapes: Especially the red and black varieties.
●Cherries
●Citrus Fruits such as oranges, grapefruits, and lemons
●Spinach and tomatoes
●Asparagus
●Olives or olive oil
●Nuts and seeds, particularly sunflower seeds
N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine (often abbreviated as NAC) is a derivative of the amino acid cysteine. It's commonly used as a supplement and medication, notably for its mucolytic properties in treating conditions like chronic obstructive pulmonary disease (COPD) and as an antidote for acetaminophen (paracetamol) overdose. Here's how NAC may relate to the lymphatic system:
●Antioxidant Support: One of the primary benefits of NAC is its role in replenishing levels of glutathione, one of the body's most potent antioxidants (22). A healthy antioxidant balance can protect cells from oxidative damage, including those in the lymphatic system.
●Immune System Modulation: The lymphatic system plays a critical role in immune function. Some studies suggest that NAC might modulate the immune response, potentially affecting inflammatory cytokine production and influencing immune cell function (23). Such modulation could indirectly support lymphatic function, especially in conditions where immune response plays a role in lymphatic congestion or inflammation.
●Potential Influence on Lymphatic Vessels: There's preliminary research suggesting that NAC might have effects on the contractility of lymphatic vessels, potentially influencing lymph flow. However, this area requires more extensive research for conclusive evidence.
●General Detoxification Support: The term "detox" is often used in various contexts, but from a biological standpoint, NAC's support for liver function (via its role in detoxifying certain drugs and chemicals) might indirectly benefit the lymphatic system (23, 24). Both the liver and the lymphatic system are involved in filtering and eliminating waste products from the body.
NAC should not be self prescribed and you should consult with a naturopathic practitioner before taking it as it can interact with a lot of pharmaceutical medications and because it reduces mucus it can have a ‘drying’ effect when taken long term.
While there are many nutrients that support the lymphatic system these are just a few ideas you can start with.
Lifestyle tips for supporting your lymphatic system
Lymphatic Drainage Massage
A specialised massage technique, lymphatic drainage massage is designed to stimulate the flow of lymph fluid around the body. This gentle massage can help clear blockages in the lymphatic system, allowing it to more efficiently remove waste products and toxins. It's particularly useful post-surgery or after injury to reduce swelling, but also benefits overall lymphatic function. I currently work as a naturopathic practitioner at Remedial Movement in Albany Creek which offers lymphatic drainage massages.
Exercise
Regular physical activity is one of the best ways to keep your lymph fluid moving. Unlike blood, which has the heart to pump it around the body, the lymphatic system relies on muscle contraction to transport lymph fluid. Activities such as walking, jumping, or aerobic exercises are particularly beneficial for stimulating lymphatic flow.
Dry Brushing
This ancient technique involves brushing the skin in a specific pattern with a dry brush, usually before showering. It's believed that dry brushing can stimulate the lymphatic system, increase circulation, and help detoxify the body. Starting at the feet and brushing towards the heart can be an effective method.
Gua Sha
Originating from traditional Chinese medicine, Gua Sha involves scraping the skin with a massage tool to improve circulation. While it's commonly used to treat pain and inflammation, the act of scraping and stimulating the skin can also encourage better lymphatic circulation.
Saunas or Hot Showers/Baths
The heat from saunas, hot showers, or baths can increase blood flow and circulation in the body. Sweating, which is induced in saunas especially, is one way the body eliminates waste. This combination of increased circulation and detoxification can also benefit the lymphatic system.
Staying Hydrated
Water plays a pivotal role in maintaining the health of every cell in your body, including those of the lymphatic system. Hydration ensures that your lymph fluid remains thin and flows well. Drinking adequate amounts of water daily is essential for maintaining a well-functioning lymphatic system. For most adults aiming for approximately 2 litres a day is recommended.
By adopting these lifestyle practices into your daily or weekly routine you can give your lymph system the support it needs to function optimally. Always consult with a healthcare or naturopathic practitioner before starting new practices around your lymphatic system, especially if you have underlying health conditions.
Specific herbal remedies that can support the lymphatic system
Stinging Nettle Leaf (Urtica dioica)
Stinging nettle leaves is a lovely gentle herb that can help to stimulate the lymphatic system (14). Nettle is able to support the lymphatic system through various functions such as its diuretic properties to promote the elimination of excess fluids, anti-inflammatory effects, immune-modulating effects, supporting detoxification and the removal of waste products, and by supporting blood circulation (14).
Stinging nettle leaves can be brewed into a herbal tea, with a suggested intake of at least three cups daily for optimal benefits. Alternatively, for a more concentrated dose, consider consulting a naturopathic practitioner who can recommend a potent tincture or tablet form of nettle.
Calendula Flowers (Calendula officinalis) also known as Pot Marigold
Calendula flowers have many uses, one use is to promote the circulation of blood and lymphatic fluids (15). Calendula is able to stimulate the drainage of congested lymph nodes and facilitate the removal of waste from the body, it also harbours anti-inflammatory properties, supports the immune system, possesses antimicrobial activity, protects the liver, promotes skin health via supporting the lymphatic system and promoting wound healing, exhibits antioxidant properties, and supports detoxification (15). Calendula is able to reduce lymphatic congestion in the pelvic area which can be helpful for pelvic infections and inflammation or painful periods (16).
Calendula can also be prepared as a tea and consumed 3 times a day. A stronger preparation comes in the form of a herbal tincture or tablets but should be prescribed by a professional naturopathic practitioner to ensure it is the right herb for you.
Echinacea Root (Echinacea purpurea)
Echinacea root is able to enhance the activity of the lymphatic system enhancing the removal of waste products and reducing inflammation in the body (17). It is able to support the immune system (17). Echinacea supports the immune system through its antioxidant, anti-inflammatory, and immune-modulating actions (18). It has been shown in human studies to reduce the symptoms of upper respiratory tract infections and the common cold when given at the first sign of illness (18).
Echinacea is best prescribed by a naturopathic practitioner in a tincture or tablet form once it has been determined if it is the right herb for you as echinacea can interact with some medications.
Cleavers (Galium aparine?)
Cleavers have been shown to have immune modulating, antioxidant, anti-inflammatory effects and are able to improve detoxification via the improvement of lymphatic and blood circulation. (19, 20).
Cleavers can be prepared as a tea to be taken 3 cups per day. In higher doses it is prescribed as a tincture or tablet by a naturopathic practitioner.
Poke Root (Phytolacca Americana)
Poke root is a powerful lymphatic herb, only a very small dose is required for it to stimulate the lymphatic system. It exhibits anti-inflammatory, lymphatic, depurative, and immune enhancing actions (21). Though there isn’t a large amount of modern scientific research on this herb, it has been used in traditional medicine for hundreds of years for conditions such as swollen lymph glands, tonsillitis, chronic respiratory mucous, inflammation, mumps, mastitis, etc.
This herb is taken as a tincture or tablet with only a very small dose being used. It is best to talk to a naturopathic health professional before taking this herb.
When should you speak to a health professional?
It's essential to be proactive about your health, and if you notice changes or symptoms related to your lymphatic system, consulting a healthcare professional can be crucial. Here are some circumstances when you should reach out to a medical expert regarding potential lymphatic system issues:
●Swollen Lymph Nodes: Lymph nodes can become swollen due to infections, but if you notice a lump or swelling that doesn’t go away after a couple of weeks or seems to be getting larger, you should see a doctor. Persistent swollen lymph nodes can sometimes be an indicator of more serious conditions, including certain types of cancer.
●Unexplained Fatigue: If you're constantly tired and rest doesn't seem to help, especially combined with other symptoms, it may be a sign that your lymphatic system is not effectively removing waste products from the body.
●Sudden or Persistent Edema: If you experience sudden swelling in your arms, legs, or other parts of your body, it could be due to a blockage in your lymphatic system, known as lymphedema.
●Skin Changes: Changes in the skin, such as thickening, discoloration, or appearance of red or discoloured patches, especially on the arms or legs, can sometimes be linked to issues with lymphatic drainage.
●Fevers or Night Sweats: Persistent or recurring fevers without a known cause, combined with swollen lymph nodes or other symptoms, warrant medical attention.
●Unexplained Weight Loss: While many factors can cause weight loss, in combination with other symptoms, it might be linked to lymphatic issues.
●Digestive Issues: As the lymphatic system is involved in the absorption of fats from the digestive tract, chronic diarrhoea or other digestive disturbances might be related to its malfunction.
●Breathing Difficulties: If fluid isn't draining effectively from tissues around the lungs, it could lead to pleural effusion, causing shortness of breath.
●Pain or Tenderness: If there's pain or tenderness in the areas where lymph nodes are located (e.g., neck, armpits, groin), it could be a sign of an issue with the lymphatic system.
Remember, the body is a complex system, and many of these symptoms can also be related to other health conditions. The key is to monitor your health, be aware of changes, and always consult a professional when in doubt. They can provide a proper diagnosis and guide you on the best course of action.
In health,
Jess
Naturopath
How to Support your Lymphatic System from a Naturopathic Perspective
Written by Jessica Cook - Naturopath
What is the lymphatic system?
The lymphatic system is a network of capillaries found throughout our body and is made up of the lymph, lymph nodes, the tonsils, the spleen, thymus, and red bone marrow (1). The lymphatic system is made up of a series of vessels, not unlike your blood vessels, but instead of blood, they carry a clear fluid called 'lymph.' This lymphatic circulatory system runs throughout our body, parallel to our bloodstream, but there’s one significant difference: it doesn’t have a central pump like the heart. Instead, it relies on our everyday movements and muscle contractions to push the fluid along. So, every time you walk, stretch, or even dance, you're giving your lymph a little nudge forward.
Note. Diagram of the Anatomy of the Lymphatic System. [Diagram]. Cleveland Clinic. (2020). Immune system. https://my.clevelandclinic.org/health/articles/21196-immune-system
Why supporting your lymphatic system is important
Your lymphatic system is working hard all the time to do lots of important jobs in your body! One of the first jobs it does is maintain fluid balance (2). When your heart pumps blood through your arteries the blood delivers nutrients to cells and then exits these cells as a watery fluid known as ‘interstitial fluid’. Most of the fluid returns to the veins but some of this fluid remains in your tissues. The lymphatic system collects this extra fluid and returns it to the bloodstream, ensuring that there is not a build up of fluid in your tissues which can lead to swelling known as ‘oedema’.
A pivotal role of the lymphatic system lies in bolstering our immune defences. Think of our immune cells as vigilant guards. As they patrol our body, they detect and neutralise harmful invaders like bacteria and viruses. When an immune cell identifies and captures one of these threats, the lymphatic system springs into action. It transports the engaged immune cell, along with the trapped intruder, to the lymph nodes. Once there, this alerts the body to ramp up production of more immune cells (2). The result? A strengthened defence force ready to fend off the invader.
Removing waste is another important job that the lymphatic system performs on a daily basis. The lymphatic system operates as the body's sophisticated waste management system. As cells go about their daily activities, they produce waste that accumulates in the surrounding fluid, known as interstitial fluid (3). The lymphatic system collects this fluid, transforming it into lymph, and ushers it through a network of vessels. As the lymph journeys through these pathways, it passes through lymph nodes—nature's filtration checkpoints (3). Within these nodes, immune cells meticulously scan the fluid, capturing and neutralising unwanted invaders like bacteria and dead cells (3). Once purified, the lymph flows back into the bloodstream via the thoracic duct, ensuring tissues remain devoid of excess waste and fluid. This cleaned lymph, with its waste products, then undergoes further filtration by organs like the kidneys and liver, leading to the elimination of waste from the body through processes like urination (4).
Absorbing fat soluble nutrients such as Vitamin D, Vitamin A, Omega 3, etc. is done a little bit differently than carbohydrates and protein. Carbohydrates and protein are absorbed straight into our bloodstream from our digestive tract, but fat soluble nutrients are a bit too big for that, so they are first broken down into miniscule bits with the help of bile (a greenish fluid made by our liver) and an enzyme called lipase. Once the fat is broken down it takes a detour through our lymphatic system which is then transported to our blood vessels to then make their way to nourish different parts of our body.
With all that in mind, this is why it’s important to love our lymph. The health of our lymphatic system is valuable in maintaining our overall well-being. When it’s not functioning optimally, this can lead to:
●Poor Immune Function: a compromised immune system means we are more likely to get sick with a cold or flu.
●Waste and Fluid Accumulation: poor waste and fluid removal from our body means we can get a buildup of toxins and fluid, potentially leading to skin conditions such as acne, edema (fluid retention), and feelings of fatigue.
●Increased risk of Brain Diseases: New research is suggesting that a malfunctioning lymphatic system can increase the risk of neurodegenerative diseases such as Alzeimer’s (3).
●Joint Pain: poor waste and fluid removal means we can experience discomfort and joint pain due to fluid accumulating in the joints.
●Poor Absorption of Fat: Fat soluble vitamins are crucial for our health and if our lymphatic system isn’t working properly, it may mean we poorly absorb our fat soluble nutrients which impacts our hormones, our immune system, our mood, and more.
Now we can explore some naturopathic tips for supporting your lymphatic system.
Dietary changes to support your lymphatic system
Vitamin C
Eating foods rich in vitamin C is a fantastic way to support your lymphatic system and overall health. Vitamin C is known to enhance the production and functionality of white blood cells, which are central pillars of our immune response (5). As these cells navigate the lymphatic system, they get activated and proliferate, boosting our defence mechanisms (5).
Additionally, vitamin C plays an indispensable role in collagen production (5). Collagen, the vital protein behind our skin, blood vessels, and tissues, ensures everything remains firm and functional. By promoting collagen health, vitamin C helps ensure that the lymphatic vessels remain strong and efficient, allowing for smooth lymph flow (6).
Moreover, Vitamin C is a potent antioxidant (5). By warding off damage from free radicals and other harmful compounds, vitamin C safeguards the health and integrity of lymphatic tissues. There's also evidence suggesting that vitamin C can reduce fluid retention, a condition that, if left unchecked, might compromise lymphatic function.
Finally, vitamin C also plays a part in enhancing blood circulation. Since the circulatory and lymphatic systems work in tandem, the improved blood flow indirectly benefits the lymphatic system.
Foods rich in Vitamin C
Fruits such as:
●Kiwi fruits, oranges
●Lemons, limes
●Mandarins and grapefruit
●Berries such as strawberries, blueberries, raspberries
●Papaya and pineapple
●Mango and guava
Vegetables such as:
●Red capsicum
●Broccoli and brussels sprouts
●Cabbage and cauliflower
●Kale and spinach
●Tomatoes and snow peas
Culinary herbs such as:
●Parsley and thyme
●Coriander and basil
●Chives and dill
●Rosehips and mint
●Lemongrass
Vitamin A
Vitamin A, an essential fat-soluble vitamin, plays a multifaceted role in maintaining the health and function of various body systems, including the lymphatic system. Here's how vitamin A supports the lymphatic system:
●Immune Enhancement: At the forefront, vitamin A is vital for the proper functioning of the immune system. The lymphatic system is integral to the body's immune response, and vitamin A ensures the proliferation and optimal function of white blood cells, particularly in the formation and activity of lymphocytes (7). Lymphocytes are a type of white blood cell that plays a crucial role in detecting and responding to foreign substances in the body.
●Maintenance of Mucous Barriers: Vitamin A is critical for maintaining the health and integrity of mucous membranes, which are the protective barriers lining various body passages like the respiratory, gastrointestinal, and genitourinary tracts (7). These barriers act as the first line of defence against pathogens. When they are compromised, it increases the workload of the lymphatic system.
●Lymphoid Organ Health: Vitamin A plays a role in maintaining the health of lymphoid organs, such as the thymus and lymph nodes, which are integral components of the lymphatic system (7). These organs are where lymphocytes mature, proliferate, or get activated.
●Anti-inflammatory Properties: Chronic inflammation can be detrimental to various body systems, including the lymphatic system. Vitamin A has been shown to have anti-inflammatory properties, which can indirectly support the lymphatic system by reducing potential stressors (7).
●Reduction in Risk of Lymphatic Diseases: Deficiencies in vitamin A have been linked to various conditions, including a risk of lymphatic system diseases like lymphedema (8).
While vitamin A plays a supportive role in the lymphatic system, it's important to note that like all vitamins, it should be consumed in appropriate amounts. Both deficiency and excessive intake can have adverse effects on health.
Vitamin A is present in foods in two primary forms: preformed vitamin A (retinol) found in foods from animal sources, and provitamin A carotenoids (like beta-carotene) found in plant-based foods. Here's a list of foods rich in both forms:
Foods rich in preformed vitamin A (from animal sources):
●Liver: Among the richest sources of vitamin A. This includes beef liver, chicken liver, and other animal livers.
●Fish Liver Oils: Cod liver oil is especially high in vitamin A.
●Eggs: The yolks contain vitamin A.
●Dairy Products such as butter, cheese, and fortified milk
●Fatty fish such as salmon, mackerel, and tuna
Foods rich in provitamin A carotenoids (from plant sources):
●Sweet potatoes, particularly orange and purple varieties
●Carrots and squash
●Leafy greens such as kale, spinach, collard greens, turnip greens
●Capsicum, especially red
●Tropical fruits such as mango, cantaloupe, and papaya
●Apricots
●Peas and broccoli
●Tomatoes
●Pumpkin
It's worth noting that the body absorbs preformed vitamin A (retinol) more efficiently than it does from carotenoids. However, carotenoids offer additional health benefits due to their antioxidant properties. Including a mix of both animal and plant sources in your diet ensures you get the full range of benefits offered by vitamin A and its precursors.
Quercetin
Quercetin is a flavonoid found in many plants and foods, such as apples, berries, onions, and grapes. While more research is needed to fully understand its range of effects, several studies have indicated potential benefits of quercetin for the lymphatic system and related aspects of health.
●Anti-inflammatory Properties: Chronic inflammation can strain various body systems, including the lymphatic system. Quercetin has demonstrated anti-inflammatory effects, which might help alleviate stress on the lymphatics (9).
●Antioxidant Activity: Quercetin acts as an antioxidant, neutralising free radicals that can damage cells and tissues (9). By reducing oxidative stress, quercetin can help maintain the health and integrity of lymphatic tissues.
●Immune System Support: The lymphatic system plays a key role in the body's immune response. Quercetin has shown potential in modulating immune function, which may indirectly support lymphatic function (9). For example, quercetin can influence the release of histamines, which play a role in allergic and inflammatory reactions (10).
●Supporting Vascular Health: The lymphatic system's vessels are crucial for transporting lymph throughout the body. Quercetin has been observed to support vascular health, potentially benefiting the lymphatic vessels. (11)
●Potential Anti-Cancer Effects: Some research has suggested that quercetin might inhibit the growth of certain cancer cells and reduce the spread of tumours (12). Given that the lymphatic system can be a pathway for the spread of certain cancers (like lymphomas or when cancers metastasize via lymph), compounds that support general anti-cancer activity might indirectly support lymphatic health.
●Edema Reduction: There are some indications that quercetin might help reduce edema, which is fluid accumulation that can be linked to compromised lymphatic function (13). However, more research is needed in this area.
You can find quercetin in fruits and vegetables such as:
●Onions: Particularly red and yellow onions.
●Apples: Especially in the skin, so choose organic and wash well if consuming the skin.
●Berries such as blueberries, blackberries, cranberries, and raspberries.
●Kale and broccoli
●Grapes: Especially the red and black varieties.
●Cherries
●Citrus Fruits such as oranges, grapefruits, and lemons
●Spinach and tomatoes
●Asparagus
●Olives or olive oil
●Nuts and seeds, particularly sunflower seeds
N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine (often abbreviated as NAC) is a derivative of the amino acid cysteine. It's commonly used as a supplement and medication, notably for its mucolytic properties in treating conditions like chronic obstructive pulmonary disease (COPD) and as an antidote for acetaminophen (paracetamol) overdose. Here's how NAC may relate to the lymphatic system:
●Antioxidant Support: One of the primary benefits of NAC is its role in replenishing levels of glutathione, one of the body's most potent antioxidants (22). A healthy antioxidant balance can protect cells from oxidative damage, including those in the lymphatic system.
●Immune System Modulation: The lymphatic system plays a critical role in immune function. Some studies suggest that NAC might modulate the immune response, potentially affecting inflammatory cytokine production and influencing immune cell function (23). Such modulation could indirectly support lymphatic function, especially in conditions where immune response plays a role in lymphatic congestion or inflammation.
●Potential Influence on Lymphatic Vessels: There's preliminary research suggesting that NAC might have effects on the contractility of lymphatic vessels, potentially influencing lymph flow. However, this area requires more extensive research for conclusive evidence.
●General Detoxification Support: The term "detox" is often used in various contexts, but from a biological standpoint, NAC's support for liver function (via its role in detoxifying certain drugs and chemicals) might indirectly benefit the lymphatic system (23, 24). Both the liver and the lymphatic system are involved in filtering and eliminating waste products from the body.
NAC should not be self prescribed and you should consult with a naturopathic practitioner before taking it as it can interact with a lot of pharmaceutical medications and because it reduces mucus it can have a ‘drying’ effect when taken long term.
While there are many nutrients that support the lymphatic system these are just a few ideas you can start with.
Lifestyle tips for supporting your lymphatic system
Lymphatic Drainage Massage
A specialised massage technique, lymphatic drainage massage is designed to stimulate the flow of lymph fluid around the body. This gentle massage can help clear blockages in the lymphatic system, allowing it to more efficiently remove waste products and toxins. It's particularly useful post-surgery or after injury to reduce swelling, but also benefits overall lymphatic function. I currently work as a naturopathic practitioner at Remedial Movement in Albany Creek which offers lymphatic drainage massages.
Exercise
Regular physical activity is one of the best ways to keep your lymph fluid moving. Unlike blood, which has the heart to pump it around the body, the lymphatic system relies on muscle contraction to transport lymph fluid. Activities such as walking, jumping, or aerobic exercises are particularly beneficial for stimulating lymphatic flow.
Dry Brushing
This ancient technique involves brushing the skin in a specific pattern with a dry brush, usually before showering. It's believed that dry brushing can stimulate the lymphatic system, increase circulation, and help detoxify the body. Starting at the feet and brushing towards the heart can be an effective method.
Gua Sha
Originating from traditional Chinese medicine, Gua Sha involves scraping the skin with a massage tool to improve circulation. While it's commonly used to treat pain and inflammation, the act of scraping and stimulating the skin can also encourage better lymphatic circulation.
Saunas or Hot Showers/Baths
The heat from saunas, hot showers, or baths can increase blood flow and circulation in the body. Sweating, which is induced in saunas especially, is one way the body eliminates waste. This combination of increased circulation and detoxification can also benefit the lymphatic system.
Staying Hydrated
Water plays a pivotal role in maintaining the health of every cell in your body, including those of the lymphatic system. Hydration ensures that your lymph fluid remains thin and flows well. Drinking adequate amounts of water daily is essential for maintaining a well-functioning lymphatic system. For most adults aiming for approximately 2 litres a day is recommended.
By adopting these lifestyle practices into your daily or weekly routine you can give your lymph system the support it needs to function optimally. Always consult with a healthcare or naturopathic practitioner before starting new practices around your lymphatic system, especially if you have underlying health conditions.
Specific herbal remedies that can support the lymphatic system
Stinging Nettle Leaf (Urtica dioica)
Stinging nettle leaves is a lovely gentle herb that can help to stimulate the lymphatic system (14). Nettle is able to support the lymphatic system through various functions such as its diuretic properties to promote the elimination of excess fluids, anti-inflammatory effects, immune-modulating effects, supporting detoxification and the removal of waste products, and by supporting blood circulation (14).
Stinging nettle leaves can be brewed into a herbal tea, with a suggested intake of at least three cups daily for optimal benefits. Alternatively, for a more concentrated dose, consider consulting a naturopathic practitioner who can recommend a potent tincture or tablet form of nettle.
Calendula Flowers (Calendula officinalis) also known as Pot Marigold
Calendula flowers have many uses, one use is to promote the circulation of blood and lymphatic fluids (15). Calendula is able to stimulate the drainage of congested lymph nodes and facilitate the removal of waste from the body, it also harbours anti-inflammatory properties, supports the immune system, possesses antimicrobial activity, protects the liver, promotes skin health via supporting the lymphatic system and promoting wound healing, exhibits antioxidant properties, and supports detoxification (15). Calendula is able to reduce lymphatic congestion in the pelvic area which can be helpful for pelvic infections and inflammation or painful periods (16).
Calendula can also be prepared as a tea and consumed 3 times a day. A stronger preparation comes in the form of a herbal tincture or tablets but should be prescribed by a professional naturopathic practitioner to ensure it is the right herb for you.
Echinacea Root (Echinacea purpurea)
Echinacea root is able to enhance the activity of the lymphatic system enhancing the removal of waste products and reducing inflammation in the body (17). It is able to support the immune system (17). Echinacea supports the immune system through its antioxidant, anti-inflammatory, and immune-modulating actions (18). It has been shown in human studies to reduce the symptoms of upper respiratory tract infections and the common cold when given at the first sign of illness (18).
Echinacea is best prescribed by a naturopathic practitioner in a tincture or tablet form once it has been determined if it is the right herb for you as echinacea can interact with some medications.
Cleavers (Galium aparine?)
Cleavers have been shown to have immune modulating, antioxidant, anti-inflammatory effects and are able to improve detoxification via the improvement of lymphatic and blood circulation. (19, 20).
Cleavers can be prepared as a tea to be taken 3 cups per day. In higher doses it is prescribed as a tincture or tablet by a naturopathic practitioner.
Poke Root (Phytolacca Americana)
Poke root is a powerful lymphatic herb, only a very small dose is required for it to stimulate the lymphatic system. It exhibits anti-inflammatory, lymphatic, depurative, and immune enhancing actions (21). Though there isn’t a large amount of modern scientific research on this herb, it has been used in traditional medicine for hundreds of years for conditions such as swollen lymph glands, tonsillitis, chronic respiratory mucous, inflammation, mumps, mastitis, etc.
This herb is taken as a tincture or tablet with only a very small dose being used. It is best to talk to a naturopathic health professional before taking this herb.
When should you speak to a health professional?
It's essential to be proactive about your health, and if you notice changes or symptoms related to your lymphatic system, consulting a healthcare professional can be crucial. Here are some circumstances when you should reach out to a medical expert regarding potential lymphatic system issues:
●Swollen Lymph Nodes: Lymph nodes can become swollen due to infections, but if you notice a lump or swelling that doesn’t go away after a couple of weeks or seems to be getting larger, you should see a doctor. Persistent swollen lymph nodes can sometimes be an indicator of more serious conditions, including certain types of cancer.
●Unexplained Fatigue: If you're constantly tired and rest doesn't seem to help, especially combined with other symptoms, it may be a sign that your lymphatic system is not effectively removing waste products from the body.
●Sudden or Persistent Edema: If you experience sudden swelling in your arms, legs, or other parts of your body, it could be due to a blockage in your lymphatic system, known as lymphedema.
●Skin Changes: Changes in the skin, such as thickening, discoloration, or appearance of red or discoloured patches, especially on the arms or legs, can sometimes be linked to issues with lymphatic drainage.
●Fevers or Night Sweats: Persistent or recurring fevers without a known cause, combined with swollen lymph nodes or other symptoms, warrant medical attention.
●Unexplained Weight Loss: While many factors can cause weight loss, in combination with other symptoms, it might be linked to lymphatic issues.
●Digestive Issues: As the lymphatic system is involved in the absorption of fats from the digestive tract, chronic diarrhoea or other digestive disturbances might be related to its malfunction.
●Breathing Difficulties: If fluid isn't draining effectively from tissues around the lungs, it could lead to pleural effusion, causing shortness of breath.
●Pain or Tenderness: If there's pain or tenderness in the areas where lymph nodes are located (e.g., neck, armpits, groin), it could be a sign of an issue with the lymphatic system.
Remember, the body is a complex system, and many of these symptoms can also be related to other health conditions. The key is to monitor your health, be aware of changes, and always consult a professional when in doubt. They can provide a proper diagnosis and guide you on the best course of action.
In health,
Jess
Naturopath
Note. Botanical illustration of Calendula officinalis. Retrieved from https://commons.wikimedia.org/wiki/File:Calendula_officinalis_-_K%C3%B6hler%E2%80%93s_Medizinal-Pflanzen-024.jpg
References
1.National Library of Medicine (2020). What are the organs of the immune system? Institute for Quality and Efficiency in Health Care, Cologne, Germany. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK279395/
2.Liao, S. & von der Weid, P. Y. (2014). Lymphatic System: An active pathway for immune protection. Seminars in Cell & Developmental Biology, 38, 83-89. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397130/
3.Sweeney, M. D. & Zlokovic, B. V. (2018). A lymphatic waste-disposal system implicated in Alzheimer’s disease. Nature, 560(7717), 172-174. https://doi.org/10.1038%2Fd41586-018-05763-0
4.Jafree, D. J. & Long, D. A. (2020). Beyond a passive conduit: Implications of -lymphatic biology for kidney disease. Journal of the American Society of Nephrology, 31(6), 1178-1190. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7269340/#:~:text=The%20cortical%20lymphatics%20then%20follow,enter%20and%20exit%20the%20kidney.
5.Carr, A. C. & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
6.Wijg, H., Keskin, D., & Kalluri, R. (2010). Interaction between the extracellular matrix and lymphatics - consequences for lymphangiogenesis and lymphatic function. Matrix Biology, 29(8), 645-656. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992865/
7.Huang, Z., et al. (2018). Role of vitamin A in the immune system. Journal of Clinical Medicine, 7(9), 258. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/
8.Yu, R. P. et al. (2020). Abstract 182: Orally administered 9-cis retinoid acid improves functional lymphatic drainage in post-surgical lymphedema. Journal of the American Society of Plastic Surgeons, 8(4), 123-123. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7224751/
9.Li, et al. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
10. Mlcek, J., et al., (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5), 623. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/
11.Dagher, O., et al. (2021). Therapeutic potential of quercetin to alleviate endothelial dysfunction in age-related cardiovascular diseases. Frontiers in Cardiovascular Medicine, 8. https://www.frontiersin.org/articles/10.3389/fcvm.2021.658400/full
12.Lotfi, N. et al. (2023). The potential anti-cancer effects of quercetin on blood, prostate and lung cancers: An update. Frontiers in Immunology, 14. https://www.frontiersin.org/articles/10.3389/fimmu.2023.1077531/full#:~:text=Quercetin%20have%20revealed%20an%20anti,in%20prostate%20and%20breast%20malignancies.
13.Haleagrahara, N., et al. (2017). Therapeutic effect of quercetin in collagen-induced arthritis. Biomedicine & Pharmacotherapy, 90, 38-46. https://doi.org/10.1016/j.biopha.2017.03.026
14.Bhusal, K. K., et al. (2022). Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review. Heliyon, 8. https://doi.org/10.1016/j.heliyon.2022.e09717
15.Ashwlayan, V. D., et al. (2018). Therapeutic potential of Calendula officinalis. Pharmacy & Pharmacology International Journal, 6(2), 149-155. https://www.researchgate.net/profile/Vrish-Ashwlayan/publication/324744282_Therapeutic_Potential_of_Calendula_officinalis/links/5adfe8fc458515c60f63cfa8/Therapeutic-Potential-of-Calendula-officinalis.pdf
16.Trickey, R. (2011). Women, Hormones & the Menstrual Cycle. Trickey Enterprises, Victoria.
17.Romm, A., et al. (2010). Menstrual wellness and menstrual problems. Botanical Medicine for Women’s Health, 97. https://doi.org/10.1016/b978-0-446-07277-2.00007-6
18. Aucoin, M., et al. (2020). The effect of Echinacea spp. On the prevention of treatment of COVID-19 and other respiratory tract infections in humans: A rapid review. Advances in Integrative Medicine, 7(4), 203-217. https://doi.org/10.1016%2Fj.aimed.2020.07.004
19.Iliana, T., et al. (2019). Phytochemical profiles and in vital immunomodulatory activity of ethanolic extracts from Galium aparine L. Plants, 8, 541. http://dx.doi.org/10.3390/plants8120541
20.Bokhari, J., et al. (2013). Evaluation of diverse antioxidant activities of Galium aparine. Spectrochimica Acta Part A: Molecular and Biomolecular Spectroscopy, 102, 24-29. http://dx.doi.org/10.1016/j.saa.2012.09.056
21.Bone, K. (2007). The Ultimate Herbal Compendium: A Desktop Guide for Herbal Prescribers. Phytotherapy Press, New South Wales, Australia.
22.Pirabbasi, E., et al. (2016). Efficacy of ascorbic acid (Vitamin C) and/N-Acetylecysteine (NAC) supplementation on nutritional and antioxidant status of male chronic obstructive pulmonary disease (COPD) patients. Journal of Nutritional Science and Vitaminology, 62(1), 54-61. https://doi.org/10.3177/jnsv.62.54
23.Shi, Z. & Puyo, C. A. (2020). N-Acetylcysteine to combat COVID-19: An evidence review. Therapeutics and Clinical Risk Management, 16, 1047-1055. https://doi.org/10.2147%2FTCRM.S273700
24.Khoshbaten, M., et al. (2010). N-Acetylcysteine improves liver function in patients with non-alcoholic fatty liver disease. Hepatitis Monthly, 10(1), 12-16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270338/
1.National Library of Medicine (2020). What are the organs of the immune system? Institute for Quality and Efficiency in Health Care, Cologne, Germany. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK279395/
2.Liao, S. & von der Weid, P. Y. (2014). Lymphatic System: An active pathway for immune protection. Seminars in Cell & Developmental Biology, 38, 83-89. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397130/
3.Sweeney, M. D. & Zlokovic, B. V. (2018). A lymphatic waste-disposal system implicated in Alzheimer’s disease. Nature, 560(7717), 172-174. https://doi.org/10.1038%2Fd41586-018-05763-0
4.Jafree, D. J. & Long, D. A. (2020). Beyond a passive conduit: Implications of -lymphatic biology for kidney disease. Journal of the American Society of Nephrology, 31(6), 1178-1190. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7269340/#:~:text=The%20cortical%20lymphatics%20then%20follow,enter%20and%20exit%20the%20kidney.
5.Carr, A. C. & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
6.Wijg, H., Keskin, D., & Kalluri, R. (2010). Interaction between the extracellular matrix and lymphatics - consequences for lymphangiogenesis and lymphatic function. Matrix Biology, 29(8), 645-656. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992865/
7.Huang, Z., et al. (2018). Role of vitamin A in the immune system. Journal of Clinical Medicine, 7(9), 258. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/
8.Yu, R. P. et al. (2020). Abstract 182: Orally administered 9-cis retinoid acid improves functional lymphatic drainage in post-surgical lymphedema. Journal of the American Society of Plastic Surgeons, 8(4), 123-123. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7224751/
9.Li, et al. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
10. Mlcek, J., et al., (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5), 623. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/
11.Dagher, O., et al. (2021). Therapeutic potential of quercetin to alleviate endothelial dysfunction in age-related cardiovascular diseases. Frontiers in Cardiovascular Medicine, 8. https://www.frontiersin.org/articles/10.3389/fcvm.2021.658400/full
12.Lotfi, N. et al. (2023). The potential anti-cancer effects of quercetin on blood, prostate and lung cancers: An update. Frontiers in Immunology, 14. https://www.frontiersin.org/articles/10.3389/fimmu.2023.1077531/full#:~:text=Quercetin%20have%20revealed%20an%20anti,in%20prostate%20and%20breast%20malignancies.
13.Haleagrahara, N., et al. (2017). Therapeutic effect of quercetin in collagen-induced arthritis. Biomedicine & Pharmacotherapy, 90, 38-46. https://doi.org/10.1016/j.biopha.2017.03.026
14.Bhusal, K. K., et al. (2022). Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review. Heliyon, 8. https://doi.org/10.1016/j.heliyon.2022.e09717
15.Ashwlayan, V. D., et al. (2018). Therapeutic potential of Calendula officinalis. Pharmacy & Pharmacology International Journal, 6(2), 149-155. https://www.researchgate.net/profile/Vrish-Ashwlayan/publication/324744282_Therapeutic_Potential_of_Calendula_officinalis/links/5adfe8fc458515c60f63cfa8/Therapeutic-Potential-of-Calendula-officinalis.pdf
16.Trickey, R. (2011). Women, Hormones & the Menstrual Cycle. Trickey Enterprises, Victoria.
17.Romm, A., et al. (2010). Menstrual wellness and menstrual problems. Botanical Medicine for Women’s Health, 97. https://doi.org/10.1016/b978-0-446-07277-2.00007-6
18. Aucoin, M., et al. (2020). The effect of Echinacea spp. On the prevention of treatment of COVID-19 and other respiratory tract infections in humans: A rapid review. Advances in Integrative Medicine, 7(4), 203-217. https://doi.org/10.1016%2Fj.aimed.2020.07.004
19.Iliana, T., et al. (2019). Phytochemical profiles and in vital immunomodulatory activity of ethanolic extracts from Galium aparine L. Plants, 8, 541. http://dx.doi.org/10.3390/plants8120541
20.Bokhari, J., et al. (2013). Evaluation of diverse antioxidant activities of Galium aparine. Spectrochimica Acta Part A: Molecular and Biomolecular Spectroscopy, 102, 24-29. http://dx.doi.org/10.1016/j.saa.2012.09.056
21.Bone, K. (2007). The Ultimate Herbal Compendium: A Desktop Guide for Herbal Prescribers. Phytotherapy Press, New South Wales, Australia.
22.Pirabbasi, E., et al. (2016). Efficacy of ascorbic acid (Vitamin C) and/N-Acetylecysteine (NAC) supplementation on nutritional and antioxidant status of male chronic obstructive pulmonary disease (COPD) patients. Journal of Nutritional Science and Vitaminology, 62(1), 54-61. https://doi.org/10.3177/jnsv.62.54
23.Shi, Z. & Puyo, C. A. (2020). N-Acetylcysteine to combat COVID-19: An evidence review. Therapeutics and Clinical Risk Management, 16, 1047-1055. https://doi.org/10.2147%2FTCRM.S273700
24.Khoshbaten, M., et al. (2010). N-Acetylcysteine improves liver function in patients with non-alcoholic fatty liver disease. Hepatitis Monthly, 10(1), 12-16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270338/
DO YOU SUFFER FROM ARTHRITIS?
Anyone that has this condition can tell you that it can be painful, restrictive, constant and/or debilitating if severe.
There are many ways to manage and control pain with varying effectiveness as everyone’s perception to pain is different due to our experiences, emotional states, culture and age etc.
There are many different techniques and medications that can be used to assist pain from sedatives, analgesics, relaxation therapy, hot/cold application, hypnosis, dry needling, acupuncture, TENS and of course massage to name a few.
Through the process of non-painful touch, massage can help modify the perception of pain through stimulating nerve endings to help prevent the pain sensation from travelling into the central nervous system and therefore inhibiting the feeling of pain. If the ‘pain’ gate is closed it will modify the relay of impulses to the brain. This way of thinking is based on the Gate Control Therapy concept which was established by two very clever blocks Ronald Melzack and Patricks Wall in 1965.
If you can’t get a massage every day, even though we would all love one, at home maintenance is needed for those that suffer from arthritis and often these at home tips and tricks can be used as a mediator so you can get on with your day to day tasks and improve your quality of life.
Some ideas are purchasing a TENS machine, using hot/cold applications, dry brushing, meditation and looking at your diet to help reduce body inflammation. If you are looking at vitamins, Vitamin E can be used as an anti-inflammatory and can be used for other functions in the body such as supporting your immune function and it also has an antioxidant effect. Therapeutic application for those that suffer from OA & RA is that it may help relieve pain and reduce analgesic use. If this is something that interests you it is important to undergo appropriate medical checks before implementing therapeutic application as doses can be much higher than the recommended daily intake so seeing a qualified Naturopath, Nutritionist, Dietarian or your GP is your first step to get the right dose for you. Another reason why you should have medical supervision is because of its mild blood thinning effect, so if your on blood thinning medications or anti-coagulant therapy you should take supplements with caution.
Foods that are rich in Vitamin E are; Tahini, sunflower seeds, sundried tomato, kiwifruit, almonds, olive oil and spinach.
From a massage point of you, regular treatments will benefit you the most. Seeing one of our qualified practitioners either on a 3 or 4 week treatment plan will help lubricate joints, calm your nervous system, improve range of motion, will help with muscle guarding and will keep oxygen rich blood flow to your muscles.
To book an appointment today you can book online or by calling 0466 556 706.
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist) / Owner
Anyone that has this condition can tell you that it can be painful, restrictive, constant and/or debilitating if severe.
There are many ways to manage and control pain with varying effectiveness as everyone’s perception to pain is different due to our experiences, emotional states, culture and age etc.
There are many different techniques and medications that can be used to assist pain from sedatives, analgesics, relaxation therapy, hot/cold application, hypnosis, dry needling, acupuncture, TENS and of course massage to name a few.
Through the process of non-painful touch, massage can help modify the perception of pain through stimulating nerve endings to help prevent the pain sensation from travelling into the central nervous system and therefore inhibiting the feeling of pain. If the ‘pain’ gate is closed it will modify the relay of impulses to the brain. This way of thinking is based on the Gate Control Therapy concept which was established by two very clever blocks Ronald Melzack and Patricks Wall in 1965.
If you can’t get a massage every day, even though we would all love one, at home maintenance is needed for those that suffer from arthritis and often these at home tips and tricks can be used as a mediator so you can get on with your day to day tasks and improve your quality of life.
Some ideas are purchasing a TENS machine, using hot/cold applications, dry brushing, meditation and looking at your diet to help reduce body inflammation. If you are looking at vitamins, Vitamin E can be used as an anti-inflammatory and can be used for other functions in the body such as supporting your immune function and it also has an antioxidant effect. Therapeutic application for those that suffer from OA & RA is that it may help relieve pain and reduce analgesic use. If this is something that interests you it is important to undergo appropriate medical checks before implementing therapeutic application as doses can be much higher than the recommended daily intake so seeing a qualified Naturopath, Nutritionist, Dietarian or your GP is your first step to get the right dose for you. Another reason why you should have medical supervision is because of its mild blood thinning effect, so if your on blood thinning medications or anti-coagulant therapy you should take supplements with caution.
Foods that are rich in Vitamin E are; Tahini, sunflower seeds, sundried tomato, kiwifruit, almonds, olive oil and spinach.
From a massage point of you, regular treatments will benefit you the most. Seeing one of our qualified practitioners either on a 3 or 4 week treatment plan will help lubricate joints, calm your nervous system, improve range of motion, will help with muscle guarding and will keep oxygen rich blood flow to your muscles.
To book an appointment today you can book online or by calling 0466 556 706.
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist) / Owner
THE BODY WILL ALWAYS
TAKE THE PATH OF LEAST RESISTANCE!
Ever wondered why it can be hard to make the change you need to make in your life? Why it's actally so hard to start that exercise program you said you would start on Monday or drinking the extra litre of water your body is crying out for?
We all get stuck in habits, poor lifestyle choices, emotional &/or pain patterns.When you make the step to change a habit or start a new one your brain will release dopamine, a feel good hormone which is essential for this process to occur which is called Neuroplasticity, the ability for neurons to change their function, shape & reorganisation or simply put, to REWIRE your brain.
The more you actively participate in the new activity, thought pattern or whatever you are wanting to change in your body or life, you will be embedding this new neural pathway into your system making it a super highway were after a while you will no longer have to actively think or push yourself to do it. It will feel like second nature, easy & apart of your routine.
Think of it like driving to the coast. We all know that the quickest way to get there is the direct highway. It's the way we have always gone - we know this way. We take this path but always know that we will be sitting in traffic for 2 hours and one day we finally wake up & say "hey, today I don't want to sit in traffic anymore so I'm going to take another route". So, we map out our new path. We start using this new route every time we go to the coast & then all of a sudden this new route is second nature, easy & apart of the routine. The old pathway is there but we have made a new super highway.
When you are dealing with chronic pain it can be hard to start to embed new thought patterns or lifestyle changes. It has been reported that if severe pain persists longer than 24 hours, neuroplastic changes occur that are associated with intractable chronic pain so if you have had this pain for a lengthy period of time the pain pathways are going to be like intrenched valleys in your system. But there is always away out. There are ladder's that people can put down and help start the journey up and out and onto a new landscape. Hope, trust, determination, courage & grit are all apart of it. It's not a quick fix but making sure you have the right people around you and all the right tools in your toolbox that you can have is a great start.
Why not start today....
In health,
Carly
Myotherapist/Owner
www.remedialmovement.com.au
TAKE THE PATH OF LEAST RESISTANCE!
Ever wondered why it can be hard to make the change you need to make in your life? Why it's actally so hard to start that exercise program you said you would start on Monday or drinking the extra litre of water your body is crying out for?
We all get stuck in habits, poor lifestyle choices, emotional &/or pain patterns.When you make the step to change a habit or start a new one your brain will release dopamine, a feel good hormone which is essential for this process to occur which is called Neuroplasticity, the ability for neurons to change their function, shape & reorganisation or simply put, to REWIRE your brain.
The more you actively participate in the new activity, thought pattern or whatever you are wanting to change in your body or life, you will be embedding this new neural pathway into your system making it a super highway were after a while you will no longer have to actively think or push yourself to do it. It will feel like second nature, easy & apart of your routine.
Think of it like driving to the coast. We all know that the quickest way to get there is the direct highway. It's the way we have always gone - we know this way. We take this path but always know that we will be sitting in traffic for 2 hours and one day we finally wake up & say "hey, today I don't want to sit in traffic anymore so I'm going to take another route". So, we map out our new path. We start using this new route every time we go to the coast & then all of a sudden this new route is second nature, easy & apart of the routine. The old pathway is there but we have made a new super highway.
When you are dealing with chronic pain it can be hard to start to embed new thought patterns or lifestyle changes. It has been reported that if severe pain persists longer than 24 hours, neuroplastic changes occur that are associated with intractable chronic pain so if you have had this pain for a lengthy period of time the pain pathways are going to be like intrenched valleys in your system. But there is always away out. There are ladder's that people can put down and help start the journey up and out and onto a new landscape. Hope, trust, determination, courage & grit are all apart of it. It's not a quick fix but making sure you have the right people around you and all the right tools in your toolbox that you can have is a great start.
Why not start today....
In health,
Carly
Myotherapist/Owner
www.remedialmovement.com.au
Why You DON’T Want a Boosted Immune System.
So many vitamins and supplements these days come with the promise of boosting your immunity against viruses and other illnesses, among many other claims. But I ask you – why do you want to boost your immune system?
If you are a relatively healthy individual with a balanced diet (a.k.a, you eat your fruits and vegetables), your immune system is typically already brilliant and fights off illness and infections beautifully as it is. Every now and then, our bodies do require a bit of extra help from antibiotics and certain medications (mostly to alleviate symptoms to make us more comfortable), but this isn’t to say that our immune systems aren’t doing their job!
A ‘boosted’ immune system is technically an overactive immune system. This is bad news for the owner of this immunity, as essentially with an overactive immune system, it isn’t just the cells of the invading bacteria and virus that the immune system wants to fight – its EVERY cell, good and bad. This overactive immune system is commonly diagnosed as an “autoimmune” disease.
There are a long list of illnesses you will have heard of that fall under this autoimmune umbrella, and it includes but is not limited to:
Type 1 Diabetes, Lupus, Chronic Fatigue Syndrome, Rheumatoid Arthritis, Coeliac disease, Multiple Sclerosis – and many, many more!
Did you know all these diseases were the result of the immune system attacking the healthy cells of certain body parts?
If you do have an autoimmune condition, we can help you!
The few autoimmune conditions that have been studied extensively (e.g. rheumatoid arthritis, lupus and type 1 diabetes), show that regular massage therapy assists with disease-related symptoms and can even increase the effectiveness of the medications being used for treatment.
One study in particular showed that receiving massage directly after insulin injection had the effect of increasing serum insulin action for those with type 1 diabetes more effectively than just receiving the insulin injection itself! Isn’t that cool? At this stage, the studies performed on massage and diabetes related neuropathy are suggesting that massage can also assist in the treatment of neuropathy – however there is always more research to be done!
For rheumatoid arthritis, studies performed have shown a substantial decrease in pain and inflammation, and a greater increase in strength and range of motion through the affected joints!
In regards to lupus, while there are very few studies so far on even the disease itself let alone the treatments available, the studies that have been performed on the treatment of lupus with massage have shown that it has the ability to reduce pain levels, improve quality of sleep and improve the health-related quality of life in patients.
Auto-immune diseases are among the least studied ailments that affect the population, and much more research is yet to be performed. However, with the data we have received so far on the effectiveness on massage for those with auto-immune conditions, we can confirm that it provides some relief on multiple levels.
If you have been diagnosed with an auto-immune disease (and have been given the okay from your primary health care provider), feel free to book in for a treatment with one of our qualified practitioners.
In health,
Aimee
Remedial Massage Therapist
2022
STOP DOING CARDIO!
The Importance of Strength Training for a Healthy and Fit Body & Mind.
Alright, I don’t mean stop doing cardio entirely. You need to do cardio to keep your heart healthy and, if it is your goal, to help you lose weight (it is only an aid, not a magic trick).
In actuality, strength training does so much more for you health and fitness wise.
By increasing muscle mass, you not only feel stronger but your body changes shape (fat percentage decreases and muscle tone increases), your joint stability increases (less risk of falls, dislocations and ruptures) and your bone density increases (less risk of broken bones!).
These all sound like massive positives to me.
As someone who has been strength training for 4 years, my personal favourite pro’s are the shape changes in my body and my joint stability.
1kg of fat takes up much more space in the body than 1kg of muscle. Sounds strange, I know. This is because muscle is denser than fat. So when I say your body changes shape when you build muscle, I mean that the shape of your muscles starts to show. Women (typically) get more of an hourglass shape and men (typically) gain more of an upside down triangle shape (men can build their upper body quite quickly).
One of the biggest concerns I hear from females about strength training is that they are worried about looking “bulky” or “like a man”. Ladies, rest easy: the only way to look like a man, is to have the testosterone levels of a man. For a female, unless you are strength training AND taking testosterone supplements/boosters, you will not get bulky or “look like a man”. Instead, you will look fit and strong!
A common goal I hear from men about strength training is wanting to look “leaner with bigger muscles”. Unfortunately, these are REALLY hard to do at the same time. You can drop body fat, and you can build your muscle. But if your goal is to look bigger with your muscles, maybe just pick one first and work on that for a while. Why?
In order to build muscle MASS (not strength, these are different things), you need to be consuming more energy via food than you are using. You also need to be implementing a good recovery routine e.g. stretching, rolling, massage, sleep, hydration, etc. in order for your muscles to grow happy and healthy.
In order to lose body fat, you need to be consuming less energy via food than you are using. For this, you need to be careful, take it slow and also have a good recovery routine in place e.g. stretching, rolling, strategically planned diet breaks, massage, sleep, hydration, etc. in order for your body to not go into panic mode when the weight starts to drop (this can happen if you drop weight too quickly).
Now for my second favourite result of strength training: joint stability! I myself have hypermobility, which basically means my joints are WAY too flexible for their own good (just an anatomical mutation that many of us have). Because of this, my ligaments are overstretched and weaker than average, and while it doesn’t happen to all hypermobile individuals, I do suffer from consistent dislocations in a number of joints. In order to keep my joints healthy and to minimise dislocations, I have to strengthen the muscles surrounding the joints – I do this via weight training with specific rehabilitation exercises targeting each joint individually. Thanks to strength training, I have limited dislocations from multiple times per week, to just a few times a YEAR; still more dislocations than I’d prefer, but much less than I was previously experiencing.
If you have been tied to the treadmill, bike or rower of late – take a break from “getting your steps in” and head on over to the dumbbells, but if you have no experience with strength training – please start slow and seek the assistance of a professional. An experienced friend/family member is also a brilliant gym buddy to give you tips when you first start out!
If you wish to know more about how strength training and massage go hand in hand, or if you are just starting on your fitness journey and are feeling a bit sore, feel free to book in for a treatment with one of our qualified professionals.
In health,
Aimee
Remedial Massage Therapist
2021
The Importance of Strength Training for a Healthy and Fit Body & Mind.
Alright, I don’t mean stop doing cardio entirely. You need to do cardio to keep your heart healthy and, if it is your goal, to help you lose weight (it is only an aid, not a magic trick).
In actuality, strength training does so much more for you health and fitness wise.
By increasing muscle mass, you not only feel stronger but your body changes shape (fat percentage decreases and muscle tone increases), your joint stability increases (less risk of falls, dislocations and ruptures) and your bone density increases (less risk of broken bones!).
These all sound like massive positives to me.
As someone who has been strength training for 4 years, my personal favourite pro’s are the shape changes in my body and my joint stability.
1kg of fat takes up much more space in the body than 1kg of muscle. Sounds strange, I know. This is because muscle is denser than fat. So when I say your body changes shape when you build muscle, I mean that the shape of your muscles starts to show. Women (typically) get more of an hourglass shape and men (typically) gain more of an upside down triangle shape (men can build their upper body quite quickly).
One of the biggest concerns I hear from females about strength training is that they are worried about looking “bulky” or “like a man”. Ladies, rest easy: the only way to look like a man, is to have the testosterone levels of a man. For a female, unless you are strength training AND taking testosterone supplements/boosters, you will not get bulky or “look like a man”. Instead, you will look fit and strong!
A common goal I hear from men about strength training is wanting to look “leaner with bigger muscles”. Unfortunately, these are REALLY hard to do at the same time. You can drop body fat, and you can build your muscle. But if your goal is to look bigger with your muscles, maybe just pick one first and work on that for a while. Why?
In order to build muscle MASS (not strength, these are different things), you need to be consuming more energy via food than you are using. You also need to be implementing a good recovery routine e.g. stretching, rolling, massage, sleep, hydration, etc. in order for your muscles to grow happy and healthy.
In order to lose body fat, you need to be consuming less energy via food than you are using. For this, you need to be careful, take it slow and also have a good recovery routine in place e.g. stretching, rolling, strategically planned diet breaks, massage, sleep, hydration, etc. in order for your body to not go into panic mode when the weight starts to drop (this can happen if you drop weight too quickly).
Now for my second favourite result of strength training: joint stability! I myself have hypermobility, which basically means my joints are WAY too flexible for their own good (just an anatomical mutation that many of us have). Because of this, my ligaments are overstretched and weaker than average, and while it doesn’t happen to all hypermobile individuals, I do suffer from consistent dislocations in a number of joints. In order to keep my joints healthy and to minimise dislocations, I have to strengthen the muscles surrounding the joints – I do this via weight training with specific rehabilitation exercises targeting each joint individually. Thanks to strength training, I have limited dislocations from multiple times per week, to just a few times a YEAR; still more dislocations than I’d prefer, but much less than I was previously experiencing.
If you have been tied to the treadmill, bike or rower of late – take a break from “getting your steps in” and head on over to the dumbbells, but if you have no experience with strength training – please start slow and seek the assistance of a professional. An experienced friend/family member is also a brilliant gym buddy to give you tips when you first start out!
If you wish to know more about how strength training and massage go hand in hand, or if you are just starting on your fitness journey and are feeling a bit sore, feel free to book in for a treatment with one of our qualified professionals.
In health,
Aimee
Remedial Massage Therapist
2021
With high performing athletes jumping on board with this myofascial technique, cupping has become more well known in the western eye and is now a sort after therapy to help keep our bodies functioning at their best. But what is actually going when we use this technique in one of your treatments?
Cupping helps us provide a superficial and deep fascia release helping increase blood flow, lymphatic flow and range of motion.
So lets start with fascia. What is it and what does it do for our bodies?
Fascia is a continuous connective tissue or web covering that encompasses our bones, muscles, tissues and organs. To explain it a little better if you think of an orange, it is like the white pip that covers the orange segments.
It’s made up of various cells, proteins, ions and water that enables essential processes like diffusion of nutrients and our waste products (which is a process of how substances move in and out of our cells). Fascia also provides feedback to our Central Nervous System (CNS) as it has mechanoreceptors and proprioceptors.
When our fascia has become very tight, myotherapists are looking for either densification or fibrosis in the fibres.
The difference between densification and fibrosis is that densification is when there is reduced space in between collagen layers and therefore reduces the ability for layers to glide on eachother. Densification can occur from a poor diet, exercise and overuse syndromes that cause an alteration of loose connective tissue inside the deep fascia causing fascial densification.
Fibrosis is when excessive collagen is deposited during the repair process or in the presence of inflammation. Causes of this are typically from trauma, surgery and diabetes. Its often difficult to modify because only a local inflammatory process can destroy the pathological collagen fibres and permit depostion of new collagen fibres.
As myotherapists we can modify mechanical properties of the extra cellular matrix (which is a three-dimensional network consisting of macromolecules and minerals that make up our tissues) by increasing temperature, local strain and mechanical stimulus, and as such can reverse densification. However, formation of fibrosis can only be avoided if early mobilization occurs to deep fasciae.
There are many myofascial techniques that can help with this, massage being one, but this is were cupping can really work it's magic!
Cupping is where we place cups on the skin to create suction and a control vacuum within the cup. What will happen is the fascia and skin are lifted against gravity towards the suction giving myofascial release. The negative pressure that is inside the cup creates movement that has direct effects on our superficial and deep fascia which is going to improve lymphatic drainage by eliminating waste products, has a positive effect on our CNS by stimulating local skin receptors and encourages oxygen rich blood flow and fluid circulation to the surrounding tissues by dilating and relaxing the blood vessels. This is going to promote improved muscle and fascial flexibility, stretching and nourishment. As such, it is a great technique for muscle performance, recovery and pain management.
There are a few warning with cupping so the below points are important for you to consider prior to your treatment. Ladies, if you have an event to go that's a bit fancy in the weeks following your appointment, please think about the bruising that can occur.
Some of the side effects are:
- Can leave bruises or marks that can last for up to 5 days to 3 weeks.
- You can experience temporary light-headedness, dizziness or nausea post treatment
- If cupping whilst in the sitting position fainting may occur but is rare.
Contraindications for this treatment are the following:
- Those that are experiencing high emotional state such as anxiety, panic attack or depression
- If you have a temperature
- Skin infections
- If you believe you are dehydrated or have prolonged diarrhoea
- Lymphatic cancer or any tumours
- Children
- Inflamed organs or bleeding
- Blood disorders
- DVT
Before any treatment your treating practitioner will always consent for treatment and can help you answer any questions that you have about this style of treatment. It works great in combination with other remedial techniques and is a quick myofascial release.
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist)/Owner
2021
Cupping helps us provide a superficial and deep fascia release helping increase blood flow, lymphatic flow and range of motion.
So lets start with fascia. What is it and what does it do for our bodies?
Fascia is a continuous connective tissue or web covering that encompasses our bones, muscles, tissues and organs. To explain it a little better if you think of an orange, it is like the white pip that covers the orange segments.
It’s made up of various cells, proteins, ions and water that enables essential processes like diffusion of nutrients and our waste products (which is a process of how substances move in and out of our cells). Fascia also provides feedback to our Central Nervous System (CNS) as it has mechanoreceptors and proprioceptors.
When our fascia has become very tight, myotherapists are looking for either densification or fibrosis in the fibres.
The difference between densification and fibrosis is that densification is when there is reduced space in between collagen layers and therefore reduces the ability for layers to glide on eachother. Densification can occur from a poor diet, exercise and overuse syndromes that cause an alteration of loose connective tissue inside the deep fascia causing fascial densification.
Fibrosis is when excessive collagen is deposited during the repair process or in the presence of inflammation. Causes of this are typically from trauma, surgery and diabetes. Its often difficult to modify because only a local inflammatory process can destroy the pathological collagen fibres and permit depostion of new collagen fibres.
As myotherapists we can modify mechanical properties of the extra cellular matrix (which is a three-dimensional network consisting of macromolecules and minerals that make up our tissues) by increasing temperature, local strain and mechanical stimulus, and as such can reverse densification. However, formation of fibrosis can only be avoided if early mobilization occurs to deep fasciae.
There are many myofascial techniques that can help with this, massage being one, but this is were cupping can really work it's magic!
Cupping is where we place cups on the skin to create suction and a control vacuum within the cup. What will happen is the fascia and skin are lifted against gravity towards the suction giving myofascial release. The negative pressure that is inside the cup creates movement that has direct effects on our superficial and deep fascia which is going to improve lymphatic drainage by eliminating waste products, has a positive effect on our CNS by stimulating local skin receptors and encourages oxygen rich blood flow and fluid circulation to the surrounding tissues by dilating and relaxing the blood vessels. This is going to promote improved muscle and fascial flexibility, stretching and nourishment. As such, it is a great technique for muscle performance, recovery and pain management.
There are a few warning with cupping so the below points are important for you to consider prior to your treatment. Ladies, if you have an event to go that's a bit fancy in the weeks following your appointment, please think about the bruising that can occur.
Some of the side effects are:
- Can leave bruises or marks that can last for up to 5 days to 3 weeks.
- You can experience temporary light-headedness, dizziness or nausea post treatment
- If cupping whilst in the sitting position fainting may occur but is rare.
Contraindications for this treatment are the following:
- Those that are experiencing high emotional state such as anxiety, panic attack or depression
- If you have a temperature
- Skin infections
- If you believe you are dehydrated or have prolonged diarrhoea
- Lymphatic cancer or any tumours
- Children
- Inflamed organs or bleeding
- Blood disorders
- DVT
Before any treatment your treating practitioner will always consent for treatment and can help you answer any questions that you have about this style of treatment. It works great in combination with other remedial techniques and is a quick myofascial release.
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist)/Owner
2021
When clients have Lymphatic Drainage Massage, I often get asked, where does Lymph (which is the fluid that runs through the lymphatic system) actually ‘drain’ too?
Well, let’s start by letting you know what the lymph fluid actually contains and why it’s such an important body system.
Essentially the lymphatic system is like the sewer pipe for the body and runs hand in hand with the circulatory system. We all know the mess that can occur with blocked sewer pipes so this is a system you want to keep maintained!
The way the lymph fluid is developed is from the components of blood plasma (containing nutrients, gases and hormones) within the circulatory system. Fluid filters out of the blood capillaries into our tissue space within muscles. There is actually more fluid filtered out of the capillaries than what is actually returned to the circulatory system. This excess fluid needs to be picked up and cleared so our body can reuse and absorb it. It does this by the lymphatic system. Another important point to make here is that the protein molecules in blood plasma are actually too big to leave our blood capillaries but the small amount of protein that does leak out can actually be picked up by the lymphatic capillaries because their structure is bigger than that of a blood capillary. The returning of ‘lost’ plasma proteins to the bloodstream is just one of the important functions of the lymphatic system as they are the building blocks for your cells, tissues and organs.
Other important functions of the system are:
1. It transports dietary lipids and vitamins A, D, E and K that have been absorbed by your digestive system
2. Carries out immune response and
3. Drains excess interstitial fluid
In total, the excess fluid accounts for around 3 litres per day that the lymphatic system is reabsorbing for us.
To break it down more clearly, the fluid flow of the system and where it drains too follows the below process:
> First our blood plasma enters our tissue space giving our tissues nutrients to function
> Lymphatic capillaries pick up excess tissue fluid, toxins and products becoming lymph
> Lymph moves through your lymphatic vessels
> It is filtered and cleaned by your lymph nodes that are found all around your body (sites where most immune responses occur)
> Lymph then enters the thoracic duct which empties into major veins of our cardiovascular system where the bloodstream then removes waste products from the body through metabolic processes.
There are 2 major organs of the system; one is red bone marrow (found in flat bones of the adult body) and the other is the thymus which is located between your sternum and aorta. This is a pretty important part of the system as it is responsible for turning pre-T cells into mature T cells or AKA ‘Killer cells’. These killer cells are white blood cells that help your body fight infections, active and regulate your immune response.
If you have had a treatment with me before, you have probably noticed that at certain times I will get you to take a few deep abdominal breaths. This is not simply because I want to relax you after a heavy release, it’s because I am trying to encourage your lymphatic system to pump your lymph and encourage drainage. This is because the system doesn’t have a pump like the circulatory system and requires your muscles, through movement, and your respiratory system through breath, to pump things along.
If you have any questions relating to this system we are always here to help!
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist)/ Owner
2022
Well, let’s start by letting you know what the lymph fluid actually contains and why it’s such an important body system.
Essentially the lymphatic system is like the sewer pipe for the body and runs hand in hand with the circulatory system. We all know the mess that can occur with blocked sewer pipes so this is a system you want to keep maintained!
The way the lymph fluid is developed is from the components of blood plasma (containing nutrients, gases and hormones) within the circulatory system. Fluid filters out of the blood capillaries into our tissue space within muscles. There is actually more fluid filtered out of the capillaries than what is actually returned to the circulatory system. This excess fluid needs to be picked up and cleared so our body can reuse and absorb it. It does this by the lymphatic system. Another important point to make here is that the protein molecules in blood plasma are actually too big to leave our blood capillaries but the small amount of protein that does leak out can actually be picked up by the lymphatic capillaries because their structure is bigger than that of a blood capillary. The returning of ‘lost’ plasma proteins to the bloodstream is just one of the important functions of the lymphatic system as they are the building blocks for your cells, tissues and organs.
Other important functions of the system are:
1. It transports dietary lipids and vitamins A, D, E and K that have been absorbed by your digestive system
2. Carries out immune response and
3. Drains excess interstitial fluid
In total, the excess fluid accounts for around 3 litres per day that the lymphatic system is reabsorbing for us.
To break it down more clearly, the fluid flow of the system and where it drains too follows the below process:
> First our blood plasma enters our tissue space giving our tissues nutrients to function
> Lymphatic capillaries pick up excess tissue fluid, toxins and products becoming lymph
> Lymph moves through your lymphatic vessels
> It is filtered and cleaned by your lymph nodes that are found all around your body (sites where most immune responses occur)
> Lymph then enters the thoracic duct which empties into major veins of our cardiovascular system where the bloodstream then removes waste products from the body through metabolic processes.
There are 2 major organs of the system; one is red bone marrow (found in flat bones of the adult body) and the other is the thymus which is located between your sternum and aorta. This is a pretty important part of the system as it is responsible for turning pre-T cells into mature T cells or AKA ‘Killer cells’. These killer cells are white blood cells that help your body fight infections, active and regulate your immune response.
If you have had a treatment with me before, you have probably noticed that at certain times I will get you to take a few deep abdominal breaths. This is not simply because I want to relax you after a heavy release, it’s because I am trying to encourage your lymphatic system to pump your lymph and encourage drainage. This is because the system doesn’t have a pump like the circulatory system and requires your muscles, through movement, and your respiratory system through breath, to pump things along.
If you have any questions relating to this system we are always here to help!
In health,
Carly
Myotherapist (Senior Remedial Massage Therapist)/ Owner
2022
Whilst cold water therapy after training is a debatable subject in the sporting world, I am at a point with my own training where I am now increasing the run length and pushing my muscles beyond their comfort level regarding distance.
I have found that home stretching and rolling is helping me get through my day so I can move more easily but to now make the longer distances my muscles need to be less fatigued and sore.
So the obvious treatment I will increase is my remedial massage. I will now increase this to an hour treatment every 2-3 weeks.
After some runs, I have also started to incorporate cool baths that have Bi-Carb or Epsom salt added (which ever I have available at home). For me this has made a considerable difference in my muscle recovery the next day.
Even though I am not using the ice bath method, a cool bath still has a similar effect. Exposure to cold therapy causes your blood vessels to constrict thereby helping combat small tears in the muscle fibers, reduce inflammation and swelling in the tissues and improves recovery and soreness.
Remedial massage can also cause an inflammatory response in the body. It does this so the body can kick start your natural healing response. But as like with exercise, we can sometimes over work areas leading to muscle soreness where ice therapy like cold packs may be required after a treatment. Baths are also recommended.
The debate in the sporting world lies at whether cold therapy after training is good for muscle growth and therefore performance in the future.
For me, I am going to listen to my body and do what feels right. Cool baths have greatly increased my energy and have reduced the fatigue in my legs. As a positive side affect of lighter legs, I now feel more confident with increasing the run distance and I am back to enjoying my time on the road. So this home remedy combined with body work therapy will definitely get me through to my next hurdle!
In health,
Carly Allen
Remedial Massage Therapist
Remedial Movement
April 2018
If you are like me and have or have ever experienced iron-deficiency, you would know all too well the complications it can have on your daily life. If you have let this deficiency slip out of control and are experiencing the uncomfortable symptoms which can widely vary depending on the severity, it might be time to take control now.
With my busy life as a mother of three, one of which I am still breastfeeding and attending to most of the night, working and training for a ½ marathon, I hit a bit of a low this week. With my shortness of breath, extreme fatigue, dizziness, weakness, headaches and generally feeling pretty unwell, I definitely experienced a lull in my training and performance this week.
There are many reasons why you might be iron deficient (which is best discussed with your treating GP). For me, I believe running and breastfeeding are my causes. Compromised iron levels in runners or athletes can be pretty common, especially in women. The body easily loses this mineral in a variety of ways including menstrual cycles, urine, sweat, body inflammation and poor gut health.
Iron is such an important mineral for your health as it helps the red blood cells transport oxygen to your working muscles. When there is a lack of oxygen in your muscles and the red blood cells are low, this is when you can have toxins accumulate due to poor circulation issues. Ultimately, toxin accumulation will have a negative effect on your immune system. Also in some cases this can contribute to pain in the muscles, muscle fatigue and active Trigger Point pain.
Talking with your doctor in regards to the best way forward is very important, whether that be through diet changes or supplements. You can also implement deep-tissue massages into your regular routine as this can also help increase your blood circulation which will reduce your toxin buildup and ease your muscle pain. Lymphatic drainage massage can assist if you are experiencing excessive toxin accumulation.
Active women can be more prone to iron deficiency and a pro-active approach to managing these risks will improve your muscle health and prolong your ability to exercise. To overcome my slump this week I got myself to my remedial massage practitioner and become more diligent with my iron/vitamin B supplements, diet and rest.
In health,
Carly Allen
Remedial Massage Therapist
Remedial Movement
March 2018
For some of you foam rolling is not a new concept and is a part of your daily routine but for others it is something that is a little more foreign or something that you have never heard of.
However, for runners or athletes, foam rolling can be a life saver for those ‘in-between remedial massage’ times and can provide a myofascial release that you can do at home.
There are many different types of rollers such as, long, short, trigger point rollers, thin, hand held etc however it doesn’t really matter which roller you purchase as long as you are going to feel comfortable using it.
For some of you foam rolling is not a new concept and is a part of your daily routine but for others it is something that is a little more foreign or something that you have never heard of.
However, for runners or athletes, foam rolling can be a life saver for those ‘in-between remedial massage’ times and can provide a myofascial release that you can do at home.
There are many different types of rollers such as, long, short, trigger point rollers, thin, hand held etc however it doesn’t really matter which roller you purchase as long as you are going to feel comfortable using it.
How can it help?
Running is a very repetitive action on the body and as a result the fascia can stiffen up causing tension, restrictions and alignment issues. Foam rolling can assist your circulatory and oxygen transport system to your muscles and will aid in better range of motion which will increase muscle performance.
It helps release the fascia (which is sheets of connective tissue that help stabilise and separate muscles from other organs) by reducing scar tissue and soft tissue adhesions with the application of pressure.
It can also reduce pain in the body by helping reduce Trigger Points.
Trigger Points develop after constant ‘mini’ contractions that occur in the spindle fibres within the muscle. This even occurs upon resting and is tension that you are often unaware of.
This creates a tight ‘knot or nodule’ within the muscle band. There are two types of Trigger Point’s. One Trigger Point is a latent trigger point and the other is an active trigger point.
Latent trigger points present with muscle shortening and pain that occurs only on application of external pressure whereas an active trigger point can produce referred pain and are often responsible for pain complaints. They can also be associated with muscle weakness, parasthesia and temperature changes in the body.
Trigger points can became active by poor posture, overuse or muscle imbalance.
How to use
- Generally roll back and forth along the muscle line. Slow down the movements when you feel a painful or tight area. As a gauge spend around 30 seconds rolling. Stop and repeat.
- It is important to use your own body weight while rolling. Adjusting your weight elsewhere due to extremely tender spots is a gentler approach and you will be able to increase the pressure as the muscle relaxes.
- Do not roll the bottom half of your ITB down towards your knee. This can lead to injury. Rolling the top half closer to your glutes will better release this area.
- Do not roll over bony locations.
- The pain that you experience should be ‘good’ pain. If it is extremely painful reduce your pressure or stop rolling the area. Rolling over an injury site or an area that is already inflamed can lead to further soft tissue damage.
- If you are rolling over a trigger point it is best to shorten your roll lengthen and to reduce you’re speed of rolling. You want to target the trigger point alone and to increase blood flow to this area. Do not over work a trigger point. A latent trigger point can be overworked and can be made active which will create more pain within the muscle area.
When is best to roll?
Performing a light roll before a run can increase the blood flow to the muscles. Targeting the ITB, glutes, thoracic, hamstring, calf and quad will be ideal. Don’t concentrate on trigger points at this stage.
Targeting trigger points after a run will be the ideal time. Your muscles will be warm and pliable making it much easier to roll the muscle.
Does it hurt?
There can be some pain associated with rolling. This is because essentially you are ‘breaking’ the muscles fibres apart in the adhesion points or trigger points. That is why it is important to keep the rolling to short bursts and not having lengthy rolling sessions. Just think, it will aid in your recovery!
BEST MUSCLES TO TARGET
1. Tibialis Anterior
This muscle helps to raise (dorsiflex) the foot at the ankle and also inversion of the foot but only when the foot is hanging free. It is a muscle primarily used when walking and running to help stabilise the ankle. Tibialis Anterior is associated with shin splints so it is good to try and keep it relaxed and loose.
Start at the top of the muscle and roll down and then back up again.
This muscle helps to raise (dorsiflex) the foot at the ankle and also inversion of the foot but only when the foot is hanging free. It is a muscle primarily used when walking and running to help stabilise the ankle. Tibialis Anterior is associated with shin splints so it is good to try and keep it relaxed and loose.
Start at the top of the muscle and roll down and then back up again.
2. Gastrocnemius (calf) The action of the calf is to plantar flex the foot at the ankle joint and to flex the leg at the knee joint. A very tight calf can result in Achilles tendon injuries as the muscle attaches to the heel with the Achilles tendon. Calf strains are also a common injury for this area.
Foam rolling will assist in breaking up the muscle fibres in the adhesion points which will give you the ability to better stretch the muscle and return it to it's correct resting length.
To foam roll this area, slightly internally rotate the leg and centre the roller on the muscle. You only need to roll the middle section of this muscle, do not roll the Achilles tendon.
You can use the other leg to add more pressure if you feel the need.
Foam rolling will assist in breaking up the muscle fibres in the adhesion points which will give you the ability to better stretch the muscle and return it to it's correct resting length.
To foam roll this area, slightly internally rotate the leg and centre the roller on the muscle. You only need to roll the middle section of this muscle, do not roll the Achilles tendon.
You can use the other leg to add more pressure if you feel the need.
3. Hamstring
A major stabilising muscle group for the hip and knee, the hamstring group consists of three posterior thigh muscles; – semimembranosus, semitendinosus and the biceps femoris. These muscles help flexion of the knee and extension of the hip.
Start rolling from just under the glute on the right hamstring. Glide up and down the length of the muscle. Try and keep the leg as relaxed as possible while you roll.
A major stabilising muscle group for the hip and knee, the hamstring group consists of three posterior thigh muscles; – semimembranosus, semitendinosus and the biceps femoris. These muscles help flexion of the knee and extension of the hip.
Start rolling from just under the glute on the right hamstring. Glide up and down the length of the muscle. Try and keep the leg as relaxed as possible while you roll.
4. Iliotibial Band (ITB)
Due to its fascia connection with the tibialis anterior and the large roll it has in the running/walking action, it’s no wonder the ITB is a cause of complaint from most runners. One of the most common injuries that runners face is known as Iliotibial Band Syndrome (inflammation of the fascia). Alongside professional treatments, foam rolling will greatly assist with this condition.
Even though a lot of people like to roll this area and I do feel it does assist in fascia release, it is an area I would have some caution about in relation to the attachment at the knee.
I feel that rolling the Tensor Fasciae Latae, Gluteus Medius and Maximus will tend to ease off this fascia more safely and more effectively. Rest your upper lateral thigh on the roller. Roll to the half way point of your ITB and then back up again.
Due to its fascia connection with the tibialis anterior and the large roll it has in the running/walking action, it’s no wonder the ITB is a cause of complaint from most runners. One of the most common injuries that runners face is known as Iliotibial Band Syndrome (inflammation of the fascia). Alongside professional treatments, foam rolling will greatly assist with this condition.
Even though a lot of people like to roll this area and I do feel it does assist in fascia release, it is an area I would have some caution about in relation to the attachment at the knee.
I feel that rolling the Tensor Fasciae Latae, Gluteus Medius and Maximus will tend to ease off this fascia more safely and more effectively. Rest your upper lateral thigh on the roller. Roll to the half way point of your ITB and then back up again.
5. Gluteals (Buttocks)
The Glutes are the largest stabilising muscles for the pelvis and they include the Gluteus Minus, Gluteus Medius and Gluteus Maximus.
The Piriformis muscle is the deepest muscle in the buttocks area and can cause the very uncomfortable syndrome, sciatica. The sciatic nerve runs directly through this muscle and when the muscle is constricted and tight can impinge on the nerve resulting in sharp pain down the leg.
The Gluteus Maximus muscle initiates hip extension which is the essence of running, hence why the muscle can quickly become overworked and fatigued. Lower back pain is a major factor with tight Gluteus.
To foam roll this area, you can simply sit on the roller and roll back and forth, holding on any areas that are extremely tight and painful. If you want to target the Piriformis muscle Trigger Point, place one foot on the opposite knee and hold – you won’t miss it! How long do you hold each Trigger Point? If it is reaching a 7-8/10 on your pain scale, hold until it reaches a 3-4/10 on your pain scale and repeat another 3 times.
The Glutes are the largest stabilising muscles for the pelvis and they include the Gluteus Minus, Gluteus Medius and Gluteus Maximus.
The Piriformis muscle is the deepest muscle in the buttocks area and can cause the very uncomfortable syndrome, sciatica. The sciatic nerve runs directly through this muscle and when the muscle is constricted and tight can impinge on the nerve resulting in sharp pain down the leg.
The Gluteus Maximus muscle initiates hip extension which is the essence of running, hence why the muscle can quickly become overworked and fatigued. Lower back pain is a major factor with tight Gluteus.
To foam roll this area, you can simply sit on the roller and roll back and forth, holding on any areas that are extremely tight and painful. If you want to target the Piriformis muscle Trigger Point, place one foot on the opposite knee and hold – you won’t miss it! How long do you hold each Trigger Point? If it is reaching a 7-8/10 on your pain scale, hold until it reaches a 3-4/10 on your pain scale and repeat another 3 times.
6. Thoracic Spine Release
If long distance runner’s become fatigued while running, an unconscious pattern of dropping the shoulder/s (anterior rotation of the shoulder) tends to develop.
This can lead to a deep twisting within the body that can create alignment issues. I would always recommend a thoracic release after running.
Simply rest your upper back on the roller, take a deep breath in and on the out breathe roll over. Hold for a few breathes and come out of the position.
If long distance runner’s become fatigued while running, an unconscious pattern of dropping the shoulder/s (anterior rotation of the shoulder) tends to develop.
This can lead to a deep twisting within the body that can create alignment issues. I would always recommend a thoracic release after running.
Simply rest your upper back on the roller, take a deep breath in and on the out breathe roll over. Hold for a few breathes and come out of the position.
7. Quadriceps
Much like the hamstrings, the quadriceps group consists of four powerful muscles that cover the anterior aspect of the thigh. They are the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.
Having an imbalance in this area can contribute too many runners’ injuries at the knee and can be a major player with poor hip alignment. This is due to their responsibility for stabilising and extending the knee as well as flexing the hip.
Working the quad and hamstrings together is always advised as tight hamstrings will be linked with an imbalance with the quads and hip flexors.
Position yourself in a plank like position and place the roller under the front of your thigh. Slowly roll up and down from the bottom of your hip to just above your knee. Remember it is always best to avoid going to close to the knee joint itself.
Much like the hamstrings, the quadriceps group consists of four powerful muscles that cover the anterior aspect of the thigh. They are the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.
Having an imbalance in this area can contribute too many runners’ injuries at the knee and can be a major player with poor hip alignment. This is due to their responsibility for stabilising and extending the knee as well as flexing the hip.
Working the quad and hamstrings together is always advised as tight hamstrings will be linked with an imbalance with the quads and hip flexors.
Position yourself in a plank like position and place the roller under the front of your thigh. Slowly roll up and down from the bottom of your hip to just above your knee. Remember it is always best to avoid going to close to the knee joint itself.
Summary and Word of Caution
Remember, if you do have an injury it is best to use the RICE method (Rest, Ice, Compression and Elevation). Do not roll over an already inflamed area. Lymphatic drainage massage assists with swelling so is another option for recovery! Take the time to listen to your body and ensure you are incorporating remedial massage treatments into your running routine to avoid injury!
In health,
Carly Allen
Remedial Massage Therapist
Remedial Movement
February 2018
Remember, if you do have an injury it is best to use the RICE method (Rest, Ice, Compression and Elevation). Do not roll over an already inflamed area. Lymphatic drainage massage assists with swelling so is another option for recovery! Take the time to listen to your body and ensure you are incorporating remedial massage treatments into your running routine to avoid injury!
In health,
Carly Allen
Remedial Massage Therapist
Remedial Movement
February 2018
Stress & Pain: The Unseen Link you Might be Overlooking
Written by Jessica Cook, Naturopath
Stress has become ubiquitous in our modern society, in fact, in Australia almost half of people aged 34-44 report feeling chronically stressed (1). Unfortunately, chronic stress has a very negative impact on our health in various ways. One such way is by increasing pain.
How Does Stress Impact Pain?
●Activating the fight or flight response: when our fight or flight response is activated we experience muscle tension and spasms, especially in the neck and back. This can aggravate existing pain or lead to the development of new pain syndromes.
●Increased cortisol levels: chronic stress leads to an increased secretion of cortisol (one of our main stress hormones). Elevated levels of cortisol can increase inflammation within the body, which intensifies feelings of pain.
●Increased pain sensitivity: our body has its own in-build pain relief system that involves endogenous opioids (like endorphins). When we are chronically stressed, this can impair the function of our in-build pain relief system making us more sensitive to pain.
●Insomnia increases pain: we all know that stress disrupts our sleep. Poor sleep quality leads to increased pain perception (hyperalgesia), increased inflammation, and an emotional amplification of pain
Naturopathic Tips for Managing Stress
As we have mentioned, stress is ubiquitous in our society, so it is pretty difficult to avoid. However, there is a lot we can do to manage stress and promote feelings of relaxation. Here are some ideas:
●Avoid fasting for prolonged periods: fasting can increase our cortisol levels and disrupt our blood sugar, increasing feelings of anxiety.
●Avoid excessive caffeine: caffeine doesn't actually give us 'energy', it gives us 'stress'. This is because caffeine works by increasing our stress hormones to make us feel awake and alert, so excessive amounts of caffeine can make our feelings of stress much worse.
●Practice some kind of relaxing activity at least once a day: this can include things such as yin yoga, meditation, deep breathing, mindful eating, laughter, spending time with friends, going outside, Epsom salt baths, etc.
●Consider some nutritional supplements to support you: specifically magnesium, b-vitamins, and vitamin C are indicated in those who are chronically stressed. That is because we tend to burn through these vitamins at a faster rate when we're stressed. And magnesium for example, helps our muscles relax, vitamin C supports our adrenal glands (the gland that secretes our stress hormones), etc. Talk to your practitioner about some good quality supplements to take when you are enduring a stressful period.
●Practice Grounding: grounding is the action of putting your bare feet/body on the earth. This is important because there is an electromagnetic exchange that happens when we do this. We are usually wearing shoes with rubber soles or spending excessive amounts of time indoors. There is some interesting research showing the benefits of grounding on reducing stress, anxiety, and pain levels by reducing cortisol levels (2).
●Consider herbal medicine to alleviate stress: Naturopaths have access to some wonderful herbs that can promote relaxation and reduce overall stress, herbs such as Ashwaghanda, Lavender, Chamomile, Zizyphus, etc are all wonderful for promoting relaxation. A naturopath can blend you up a personalised herbal tincture that is high strength and tailor made just for you.
Naturopathic Tips for Managing Pain
Pain is complex and it always depends on the individual and what is causing their pain, but there are some generalised tips to help with pain management from a naturopathic perspective:
●Avoid inflammatory foods: this mostly includes foods such as heavily processed foods.
●Increase intake of anti-inflammatory foods: this includes foods such as fatty fish, turmeric, ginger, fruits and vegetables.
●Release tension with a massage: massage is a wonderful way to decrease pain and muscle tension. Consider booking an appointment with the lovely massage therapists that work at Remedial Movement here.
●Improve the quality of your sleep: ensure you are practicing 'sleep hygiene' such as avoiding screens before bed, only using your bed for sleep, avoiding caffeine after midday, etc.
●Consider pain relieving herbs: naturopaths also have access to some excellent pain relieving herbs such as Corydalis, California Poppy, Turmeric, Devil's Claw, Ginger, etc.
References
1.Botha, F. (2021). A third of Australians under chronic time stress. Retrieved from https://shorturl.at/iHPY6
2.Ghaly, M & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress.
Written by Jessica Cook, Naturopath
Stress has become ubiquitous in our modern society, in fact, in Australia almost half of people aged 34-44 report feeling chronically stressed (1). Unfortunately, chronic stress has a very negative impact on our health in various ways. One such way is by increasing pain.
How Does Stress Impact Pain?
●Activating the fight or flight response: when our fight or flight response is activated we experience muscle tension and spasms, especially in the neck and back. This can aggravate existing pain or lead to the development of new pain syndromes.
●Increased cortisol levels: chronic stress leads to an increased secretion of cortisol (one of our main stress hormones). Elevated levels of cortisol can increase inflammation within the body, which intensifies feelings of pain.
●Increased pain sensitivity: our body has its own in-build pain relief system that involves endogenous opioids (like endorphins). When we are chronically stressed, this can impair the function of our in-build pain relief system making us more sensitive to pain.
●Insomnia increases pain: we all know that stress disrupts our sleep. Poor sleep quality leads to increased pain perception (hyperalgesia), increased inflammation, and an emotional amplification of pain
Naturopathic Tips for Managing Stress
As we have mentioned, stress is ubiquitous in our society, so it is pretty difficult to avoid. However, there is a lot we can do to manage stress and promote feelings of relaxation. Here are some ideas:
●Avoid fasting for prolonged periods: fasting can increase our cortisol levels and disrupt our blood sugar, increasing feelings of anxiety.
●Avoid excessive caffeine: caffeine doesn't actually give us 'energy', it gives us 'stress'. This is because caffeine works by increasing our stress hormones to make us feel awake and alert, so excessive amounts of caffeine can make our feelings of stress much worse.
●Practice some kind of relaxing activity at least once a day: this can include things such as yin yoga, meditation, deep breathing, mindful eating, laughter, spending time with friends, going outside, Epsom salt baths, etc.
●Consider some nutritional supplements to support you: specifically magnesium, b-vitamins, and vitamin C are indicated in those who are chronically stressed. That is because we tend to burn through these vitamins at a faster rate when we're stressed. And magnesium for example, helps our muscles relax, vitamin C supports our adrenal glands (the gland that secretes our stress hormones), etc. Talk to your practitioner about some good quality supplements to take when you are enduring a stressful period.
●Practice Grounding: grounding is the action of putting your bare feet/body on the earth. This is important because there is an electromagnetic exchange that happens when we do this. We are usually wearing shoes with rubber soles or spending excessive amounts of time indoors. There is some interesting research showing the benefits of grounding on reducing stress, anxiety, and pain levels by reducing cortisol levels (2).
●Consider herbal medicine to alleviate stress: Naturopaths have access to some wonderful herbs that can promote relaxation and reduce overall stress, herbs such as Ashwaghanda, Lavender, Chamomile, Zizyphus, etc are all wonderful for promoting relaxation. A naturopath can blend you up a personalised herbal tincture that is high strength and tailor made just for you.
Naturopathic Tips for Managing Pain
Pain is complex and it always depends on the individual and what is causing their pain, but there are some generalised tips to help with pain management from a naturopathic perspective:
●Avoid inflammatory foods: this mostly includes foods such as heavily processed foods.
●Increase intake of anti-inflammatory foods: this includes foods such as fatty fish, turmeric, ginger, fruits and vegetables.
●Release tension with a massage: massage is a wonderful way to decrease pain and muscle tension. Consider booking an appointment with the lovely massage therapists that work at Remedial Movement here.
●Improve the quality of your sleep: ensure you are practicing 'sleep hygiene' such as avoiding screens before bed, only using your bed for sleep, avoiding caffeine after midday, etc.
●Consider pain relieving herbs: naturopaths also have access to some excellent pain relieving herbs such as Corydalis, California Poppy, Turmeric, Devil's Claw, Ginger, etc.
References
1.Botha, F. (2021). A third of Australians under chronic time stress. Retrieved from https://shorturl.at/iHPY6
2.Ghaly, M & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress.
How to Minimise the Impact of Environmental Chemicals in Our Everyday Life
Written by Jessica Cook, Naturopath
I recently had the opportunity to listen to an educational talk by a Naturopath named Tabitha Macintosh. In this talk she discussed the environmental chemicals we are exposed to on a daily basis, and the impact it has on our health. Inspired by this talk, I wanted to write this blog to educate you on what these chemicals are, how to minimise your exposure to them, safer alternatives, and other tips for managing the health burden these chemicals cause.
Everyday Chemicals & Their Common Sources
●Bisphenol A (BPA): commonly found in plastics such as water bottles, and food storage containers.
●Phthalates: This is used to make plastics flexible and is also found in some cosmetic products, fragrances, personal care products and some food packaging.
●Parabens: often found in cosmetics, lotions, food and drink products.
●Polychlorinated Biphenyls (PCBs): this chemical is banned/restricted in many countries however it continues to persist in our environment. This is often found in old transformers and other electrical equipment. It can also accumulate in marine animals.
●Polybrominated Diphenyl Ethers (PBDEs): used as a flame retardant in furniture, electronics, and clothing. Accumulates in the environment so is often found in dust.
●Perfluoroalkyl and Polyfluoroalkyl Substances (PFAs): used in many consumer and industrial products, including non-stick cookware, water-repellent clothing, stain-resistant fabrics, carpets, and some cosmetics.
●Heavy metals: includes lead, mercury, arsenic, etc. These can be found in old paint, fish (especially high in the food chain such as tuna, shark, etc.), rice, and even tap water.
●Pesticides and Herbicides: DDT (although banned in many countries, still persists in the environment) glyphosate, etc. Found on non-organic fruits and veggies, home gardens and lawns, public spaces (golf courses, playgrounds, parks) tap water, etc.
How do these chemicals impact Health?
1.Disrupting Hormones: endocrine disrupting chemicals are types of chemicals that act by mimicking our own hormones. These chemicals have been linked to developing conditions such as type 2 diabetes, polycystic ovarian syndrome, endometriosis, and more (1).
2.Can Negatively Impact Fertility: Various common environmental chemicals such as pesticides, PCBs, and air pollutants can impact fertility by reducing semen quality, increased risk of miscarriage, and impairing foetal growth. (5).
3.Kidney and Liver Damage: Environmental chemicals, including dioxins, PCBs, and perfluoroalkyl substances (PFAS), can disrupt liver functions by affecting various receptors and metabolic pathways. These disruptions can lead to liver conditions such as steatosis, steatohepatitis, and fibrosis (2). Other research has shown that exposure to environmental chemicals in pregnancy can increase the risk of developing kidney disease later in life by causing oxidative stress and reducing nephron numbers (nephrons are the little cells in kidneys that are part of our filtration process) (3).
4.Neurotoxic Effects: we are exposed to various neurotoxic chemicals in our home, work, school, etc. Chemicals such as lead, mercury, aluminium, arsenic, pesticides, etc. These chemicals can become ingested through our food and water or inhaled from industrial air pollution. Chronic exposure to these chemicals have been linked to impaired memory, behaviour disturbances, cognitive dysfunction, or conditions as severe as neurological disorders like Alzheimer's disease, or Parkinson’s Disease (4).
5.Increased Risk of Cancer: BPA exposure is a risk factor for developing thyroid cancer in those who are overweight (6). There have been associations with long term Phthalate exposure and breast cancer incidence (7). There is a strong correlation between exposure to xenoestrogens such as those found in endocrine disruptive chemicals and increasing the risk of developing cancer, especially when exposed in early life (8).
White it can be daunting to learn about these environmental chemicals, being informed empowers us to make informed choices for our health. A lot of people have no idea how these chemicals are impacting them and if they knew they would not be happy about it. With that in mind, let’s explore some ways you can minimise your exposure to these nasty chemicals.
Tips for Minimising Exposure to Environmental Chemicals
1.Avoid Teflon or non-stick cookware: these products are often coated in PFAS chemicals which when heated to high temperatures can break down and release into the air and food. Consider replacing this cookware with stainless steel, cast iron, or ceramic cookware. If you cannot afford to replace your cookware then try these tips:
●Throw out old and damaged cookware
●Use wooden and silicone utensils to avoid scraping and damaging cookware
●Use non-abrasive cloths to clean
●Cook on a low heat
●Ensure adequate ventilation when cooking.
2.Filter your Tap Water: There are various chemicals that remain present in our tap water, even after being filtered at local water treatment centres. There are many types of water filters out there, such as filters you can attach directly to your tap, benchtop water filters, or water stations where you can refill your water bottles with filtered water.
3.Choose Organic Foods whenever possible: If you can afford to choose organic as much as possible this will help to minimise your exposure to pesticides. If you cannot afford to do this you can follow the guidelines of the ‘Dirty Dozen’ and ‘Clean Fifteen’ lists. This is a list of the Dirty Dozen which is the food with the most pesticide residue remaining after washing, and the Clean Fifteen which lists the least pesticide residue left after washing.
4.Switch your Personal Care Items to more Natural Alternatives: Consider changing your personal care products to more natural alternatives to reduce your exposure to harmful chemicals such as your deodorant, body wash, face wash, makeup, moisturisers, etc. Here are some common chemicals you should try to avoid in personal care items: parabens, phthalates, formaldehyde, sodium lauryl sulfate, oxybenzone, octinoxate, etc. You can check out the Environmental Working Group's Personal Care Product Checker to find brands that are cleaner or get to know what’s really in your products, you can sort the products from least to worst hazard.
5.Switch your Household Cleaning Products to more Natural or Homemade Solutions: some popular more natural brands include Earth, Simply Clean, Koala Eco, Enviroclean, Dr Bronner's Castile Soap, just to name a few. Or consider making your own cleaning products such as a multipurpose cleaner recipe you can find here
6.Use a glass or stainless steel water bottle instead of plastic: plastic water bottles can contain chemicals that have endocrine disrupting effects, so choose stainless steel or glass as a safer alternative.
7.Avoiding microwaving food in plastic containers: instead place your food into a ceramic bowl or glass container to microwave. Microwaving plastic has been shown to release billions of microplastic particles; “It was found that some containers could release as many as 4.22 million microplastic and 2.11 billion nanoplastic particles from only one square centimetre of plastic area within 3 min of microwave heating.” (9).
8.Store your Food in Glass Containers: I personally store a lot of my food in old glass jars such as coffee jars, jam jars, etc. for things like avocados, half an onion, etc. Again, plastics can leach into your food when stored in plastic containers.
9.Switch to a Natural Deodorant: most deodorants contain aluminium which clogs your pores in order to have an antiperspirant effect, however this can be absorbed by the skin and have endocrine disrupting effects (10). These deodorants also often contain parabens, artificial fragrances, phthalates and more nasty chemicals you don’t want to put on your body. Consider more natural deodorants such as Dr Organic, Noosa Basics, No Pong, Eco Sonya, MooGoo, Woohoo, Schmidt’s, etc.
10.Wear a Mask when in High Pollution areas such as Busy Roads, Airports, Industrial areas, etc: you can also consider getting an air filter for your home if you live in a high pollution area such as near an airport or a busy road.
11.Check your house for Mould Infestation: make sure highly humid areas such as the bathroom are well ventilated and have your home checked for mould as this can significantly impact your health if mould is present.
12.Take off your Shoes when going Indoors and Vacuum Regularly: you can track all kinds of chemical residues into your home when you walk around outside. It’s also important to vacuum, consider investing in a vacuum that has a carbon filter to trap any pollutants picked up.
13.Minimise Consumption of Seafood that is Higher on the Food Chain: Eat sparingly seafood such as shark, swordfish, king mackerel, marlin, bluefin tuna, Atlantic cod, etc. These fish that are higher on the food chain accumulate high levels of heavy metals such as mercury.
While it's challenging to completely avoid these chemicals given their pervasive presence in our environment, we aren't entirely powerless. By making informed choices, we can significantly reduce our exposure. Moreover, adjustments to our diet and lifestyle can help counteract the effects these substances have on our health. Let's delve deeper into these strategies in the upcoming section.
Mitigating the Impact of Environmental Chemicals
1.Broccoli Sprouts: A clinical trial involving 300 people in China who lived in some of the most polluted areas, showed that broccoli sprouts were able to rapidly increase the excretion of harmful toxins such as Benzene from the body (11). Benzene is a harmful pollutant in our environment that has been shown to increase the risk of cancer. Another small study showed that broccoli sprout could reduce the inflammatory immune response in persons who were exposed to diesel exhaust fumes (12). You can easily grow your own broccoli sprouts on your windowsill and add them to salads, toast, sandwiches, etc.
2.Staying Hydrated with filtered Water: Staying hydrated is important to support your body's natural detoxification processes. Aim for approximately 2 litres per day of water for the average adult.
3.Eating Plenty of Fibre: Fibre found in fruits and vegetables is helpful for binding toxins within the gut to promote their elimination. Consider plenty of wholegrains, legumes, fruits, and vegetables.
4.Vitamin C rich foods: Vitamin C is a wonderful antioxidant and can help to reduce the damage that chemicals do within our body, as well as helping to detoxify them. Consider foods such as kiwi fruits, oranges, red capsicum, lemons, etc.
5.Garlic and Onion: garlic and onion is rich in sulphur compounds that support the liver detoxification process.
6.Turmeric and Rosemary: turmeric and rosemary are a wonderful herb and spice that have beautiful antioxidant, anti-inflammatory properties that support your liver detoxification processes. Include them in an abundance in your cooking, or consider turmeric lattes, rosemary tea, etc.
7.Berries: Blueberries, strawberries, raspberries, and other berries are high in antioxidants and phytochemicals that help reduce oxidative stress and inflammation that can be caused by exposure to environmental chemicals.
8.Green Tea: Contains catechins, which support liver function and detoxification.
9.Minimise alcohol: Alcohol can negatively impact your liver as well as other aspects of your health. If your liver is damaged this can impede your body’s ability to properly detoxify.
10.Minimise Processed Food: Processed foods can be full of additives and chemicals that further increase your exposure to harmful substances you want to avoid.
11.Avoiding Smoking, Vaping, and Drug use: These contain harmful substances but also like alcohol negatively impact your body’s ability to detoxify.
12.Regular Exercise: Exercise supports your lymphatic system which is an important part of your body’s natural detoxification pathways, the lymphatic system does not have a heart so it requires muscle movement to pump it along.
13.Ginkgo biloba: Ginkgo biloba is an amazing herb, it is one of the only plants that survived the Hiroshima bombing. Ginkgo is rich in powerful antioxidants such as bioflavonoids, terpenoids, etc. and has many medicinal uses in herbal medicine. You can drink ginkgo as a tea or talk to your naturopathic practitioner about a higher strength tincture or tablet if this is right for you.
If you would like to work on detoxifying harmful chemicals and substances from your lifestyle as well as supporting your body’s natural detoxification pathways, consider booking in with a naturopath like myself. I also offer Hair Mineral Analysis tests that can pinpoint any accumulated heavy metal residues in your body and can create a personalised treatment plan to support elimination.
In health,
Jess
References
1.Kahn, L., Philippat, C., Nakayama, S. F., Slama, R., & Trasande, L. (2020). Endocrine-disrupting chemicals: implications for human health. The Lancet Diabetes & Endocrinology, 8(8), 703-718. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7437820/
2.Wahlang, B., Jin, J., Beier, J. I., … Cave, M. C. (2019). Mechanisms of environmental contributions to fatty liver disease. Current Environmental Health Reports. 6(3), 80-94. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6698418/
3.Hsu, C. N. & Tain, Y. L. (2021). Adverse impact of environmental chemicals on developmental origins of kidney disease and hypertension. Frontiers in Endocrinology, 12. https://www.frontiersin.org/articles/10.3389/fendo.2021.745716/full
4.Sharma, S., Wakode, S., Sharma, A., Nair, N., Dhobi, M, Wani, M. A., & Potoo, F. H. (2020). Effects of environmental toxicants on neuronal functions. Environmental Science and Pollution Research, 27, 44906-44921. https://link.springer.com/article/10.1007/s11356-020-10950-6
5.Di Renzo, G. C., Conry, J. A., Blake, J. … Giudice, L. C. (2015). International Federation of Gynecology and Obstetrics opinion on reproductive health impacts of exposure to toxic environmental chemicals. International Journal of Gynecology & Obstetrics, 131(3), 219-225. https://obgyn.onlinelibrary.wiley.com/doi/full/10.1016/j.ijgo.2015.09.002
6.Marotta, V., Grumetto, L., Neri, I., Russo, G., … Vitale, M. (2023). Exposure to bisphenol A increases malignancy risk of thyroid nodules in overweight/obese patients. Environmental Pollution, 316, (1). https://doi.org/10.1016/j.envpol.2022.120478
7.Ahern, T. P., Broe, A., Lash, T. L., Cronin-Fenton, D. P. … Damkier, P. (2019). Phthalate exposure and breast cancer incidence: A Danish nationwide cohort study. Journal of Clinical Oncology, 37(21), 1800-1809. https://pubmed.ncbi.nlm.nih.gov/30995175/
8.Fucic, A., Gamulin, M, Ferencic, Z., … Merlo, D. F. (2012). Environmental Health, 11(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388472/
9.Hussain, K. A., Romanova, S., Okur, I., … Li, Y. (2023). Assessing the release of microplastics and nanoplastics from plastic containers and reusable food pouches: Implications for human health. Environmental Science Technology, 57(26). https://pubs.acs.org/doi/10.1021/acs.est.3c01942
10.Gorgogietas, V. A., Tsialtas, I., Sotiriou, N. … Psarra, A. M. G. (2018). Potential interference of aluminium chlorohydrate with oestrogen receptor signalling in breast cancer cells. Journal of Molecular Biochemistry, 7(1), 1-13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6108589/
11.Egner, P. A., Chen, J. G., Zarth, A. T. … Kensler, T. W. (2014). Rapid and sustainable detoxification of airborne pollutants by broccoli sprout beverage: Result of a randomized clinical trial in China. Cancer Prevention Research, 7(8), 813-823. https://pubmed.ncbi.nlm.nih.gov/24913818/
12.Heber, D., Li, Z., Lloret, M. G., … Nel, A. (2022). Sulfurophane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. Food & Function, 5(1), 35-41. https://pubmed.ncbi.nlm.nih.gov/24287881/
Written by Jessica Cook, Naturopath
I recently had the opportunity to listen to an educational talk by a Naturopath named Tabitha Macintosh. In this talk she discussed the environmental chemicals we are exposed to on a daily basis, and the impact it has on our health. Inspired by this talk, I wanted to write this blog to educate you on what these chemicals are, how to minimise your exposure to them, safer alternatives, and other tips for managing the health burden these chemicals cause.
Everyday Chemicals & Their Common Sources
●Bisphenol A (BPA): commonly found in plastics such as water bottles, and food storage containers.
●Phthalates: This is used to make plastics flexible and is also found in some cosmetic products, fragrances, personal care products and some food packaging.
●Parabens: often found in cosmetics, lotions, food and drink products.
●Polychlorinated Biphenyls (PCBs): this chemical is banned/restricted in many countries however it continues to persist in our environment. This is often found in old transformers and other electrical equipment. It can also accumulate in marine animals.
●Polybrominated Diphenyl Ethers (PBDEs): used as a flame retardant in furniture, electronics, and clothing. Accumulates in the environment so is often found in dust.
●Perfluoroalkyl and Polyfluoroalkyl Substances (PFAs): used in many consumer and industrial products, including non-stick cookware, water-repellent clothing, stain-resistant fabrics, carpets, and some cosmetics.
●Heavy metals: includes lead, mercury, arsenic, etc. These can be found in old paint, fish (especially high in the food chain such as tuna, shark, etc.), rice, and even tap water.
●Pesticides and Herbicides: DDT (although banned in many countries, still persists in the environment) glyphosate, etc. Found on non-organic fruits and veggies, home gardens and lawns, public spaces (golf courses, playgrounds, parks) tap water, etc.
How do these chemicals impact Health?
1.Disrupting Hormones: endocrine disrupting chemicals are types of chemicals that act by mimicking our own hormones. These chemicals have been linked to developing conditions such as type 2 diabetes, polycystic ovarian syndrome, endometriosis, and more (1).
2.Can Negatively Impact Fertility: Various common environmental chemicals such as pesticides, PCBs, and air pollutants can impact fertility by reducing semen quality, increased risk of miscarriage, and impairing foetal growth. (5).
3.Kidney and Liver Damage: Environmental chemicals, including dioxins, PCBs, and perfluoroalkyl substances (PFAS), can disrupt liver functions by affecting various receptors and metabolic pathways. These disruptions can lead to liver conditions such as steatosis, steatohepatitis, and fibrosis (2). Other research has shown that exposure to environmental chemicals in pregnancy can increase the risk of developing kidney disease later in life by causing oxidative stress and reducing nephron numbers (nephrons are the little cells in kidneys that are part of our filtration process) (3).
4.Neurotoxic Effects: we are exposed to various neurotoxic chemicals in our home, work, school, etc. Chemicals such as lead, mercury, aluminium, arsenic, pesticides, etc. These chemicals can become ingested through our food and water or inhaled from industrial air pollution. Chronic exposure to these chemicals have been linked to impaired memory, behaviour disturbances, cognitive dysfunction, or conditions as severe as neurological disorders like Alzheimer's disease, or Parkinson’s Disease (4).
5.Increased Risk of Cancer: BPA exposure is a risk factor for developing thyroid cancer in those who are overweight (6). There have been associations with long term Phthalate exposure and breast cancer incidence (7). There is a strong correlation between exposure to xenoestrogens such as those found in endocrine disruptive chemicals and increasing the risk of developing cancer, especially when exposed in early life (8).
White it can be daunting to learn about these environmental chemicals, being informed empowers us to make informed choices for our health. A lot of people have no idea how these chemicals are impacting them and if they knew they would not be happy about it. With that in mind, let’s explore some ways you can minimise your exposure to these nasty chemicals.
Tips for Minimising Exposure to Environmental Chemicals
1.Avoid Teflon or non-stick cookware: these products are often coated in PFAS chemicals which when heated to high temperatures can break down and release into the air and food. Consider replacing this cookware with stainless steel, cast iron, or ceramic cookware. If you cannot afford to replace your cookware then try these tips:
●Throw out old and damaged cookware
●Use wooden and silicone utensils to avoid scraping and damaging cookware
●Use non-abrasive cloths to clean
●Cook on a low heat
●Ensure adequate ventilation when cooking.
2.Filter your Tap Water: There are various chemicals that remain present in our tap water, even after being filtered at local water treatment centres. There are many types of water filters out there, such as filters you can attach directly to your tap, benchtop water filters, or water stations where you can refill your water bottles with filtered water.
3.Choose Organic Foods whenever possible: If you can afford to choose organic as much as possible this will help to minimise your exposure to pesticides. If you cannot afford to do this you can follow the guidelines of the ‘Dirty Dozen’ and ‘Clean Fifteen’ lists. This is a list of the Dirty Dozen which is the food with the most pesticide residue remaining after washing, and the Clean Fifteen which lists the least pesticide residue left after washing.
4.Switch your Personal Care Items to more Natural Alternatives: Consider changing your personal care products to more natural alternatives to reduce your exposure to harmful chemicals such as your deodorant, body wash, face wash, makeup, moisturisers, etc. Here are some common chemicals you should try to avoid in personal care items: parabens, phthalates, formaldehyde, sodium lauryl sulfate, oxybenzone, octinoxate, etc. You can check out the Environmental Working Group's Personal Care Product Checker to find brands that are cleaner or get to know what’s really in your products, you can sort the products from least to worst hazard.
5.Switch your Household Cleaning Products to more Natural or Homemade Solutions: some popular more natural brands include Earth, Simply Clean, Koala Eco, Enviroclean, Dr Bronner's Castile Soap, just to name a few. Or consider making your own cleaning products such as a multipurpose cleaner recipe you can find here
6.Use a glass or stainless steel water bottle instead of plastic: plastic water bottles can contain chemicals that have endocrine disrupting effects, so choose stainless steel or glass as a safer alternative.
7.Avoiding microwaving food in plastic containers: instead place your food into a ceramic bowl or glass container to microwave. Microwaving plastic has been shown to release billions of microplastic particles; “It was found that some containers could release as many as 4.22 million microplastic and 2.11 billion nanoplastic particles from only one square centimetre of plastic area within 3 min of microwave heating.” (9).
8.Store your Food in Glass Containers: I personally store a lot of my food in old glass jars such as coffee jars, jam jars, etc. for things like avocados, half an onion, etc. Again, plastics can leach into your food when stored in plastic containers.
9.Switch to a Natural Deodorant: most deodorants contain aluminium which clogs your pores in order to have an antiperspirant effect, however this can be absorbed by the skin and have endocrine disrupting effects (10). These deodorants also often contain parabens, artificial fragrances, phthalates and more nasty chemicals you don’t want to put on your body. Consider more natural deodorants such as Dr Organic, Noosa Basics, No Pong, Eco Sonya, MooGoo, Woohoo, Schmidt’s, etc.
10.Wear a Mask when in High Pollution areas such as Busy Roads, Airports, Industrial areas, etc: you can also consider getting an air filter for your home if you live in a high pollution area such as near an airport or a busy road.
11.Check your house for Mould Infestation: make sure highly humid areas such as the bathroom are well ventilated and have your home checked for mould as this can significantly impact your health if mould is present.
12.Take off your Shoes when going Indoors and Vacuum Regularly: you can track all kinds of chemical residues into your home when you walk around outside. It’s also important to vacuum, consider investing in a vacuum that has a carbon filter to trap any pollutants picked up.
13.Minimise Consumption of Seafood that is Higher on the Food Chain: Eat sparingly seafood such as shark, swordfish, king mackerel, marlin, bluefin tuna, Atlantic cod, etc. These fish that are higher on the food chain accumulate high levels of heavy metals such as mercury.
While it's challenging to completely avoid these chemicals given their pervasive presence in our environment, we aren't entirely powerless. By making informed choices, we can significantly reduce our exposure. Moreover, adjustments to our diet and lifestyle can help counteract the effects these substances have on our health. Let's delve deeper into these strategies in the upcoming section.
Mitigating the Impact of Environmental Chemicals
1.Broccoli Sprouts: A clinical trial involving 300 people in China who lived in some of the most polluted areas, showed that broccoli sprouts were able to rapidly increase the excretion of harmful toxins such as Benzene from the body (11). Benzene is a harmful pollutant in our environment that has been shown to increase the risk of cancer. Another small study showed that broccoli sprout could reduce the inflammatory immune response in persons who were exposed to diesel exhaust fumes (12). You can easily grow your own broccoli sprouts on your windowsill and add them to salads, toast, sandwiches, etc.
2.Staying Hydrated with filtered Water: Staying hydrated is important to support your body's natural detoxification processes. Aim for approximately 2 litres per day of water for the average adult.
3.Eating Plenty of Fibre: Fibre found in fruits and vegetables is helpful for binding toxins within the gut to promote their elimination. Consider plenty of wholegrains, legumes, fruits, and vegetables.
4.Vitamin C rich foods: Vitamin C is a wonderful antioxidant and can help to reduce the damage that chemicals do within our body, as well as helping to detoxify them. Consider foods such as kiwi fruits, oranges, red capsicum, lemons, etc.
5.Garlic and Onion: garlic and onion is rich in sulphur compounds that support the liver detoxification process.
6.Turmeric and Rosemary: turmeric and rosemary are a wonderful herb and spice that have beautiful antioxidant, anti-inflammatory properties that support your liver detoxification processes. Include them in an abundance in your cooking, or consider turmeric lattes, rosemary tea, etc.
7.Berries: Blueberries, strawberries, raspberries, and other berries are high in antioxidants and phytochemicals that help reduce oxidative stress and inflammation that can be caused by exposure to environmental chemicals.
8.Green Tea: Contains catechins, which support liver function and detoxification.
9.Minimise alcohol: Alcohol can negatively impact your liver as well as other aspects of your health. If your liver is damaged this can impede your body’s ability to properly detoxify.
10.Minimise Processed Food: Processed foods can be full of additives and chemicals that further increase your exposure to harmful substances you want to avoid.
11.Avoiding Smoking, Vaping, and Drug use: These contain harmful substances but also like alcohol negatively impact your body’s ability to detoxify.
12.Regular Exercise: Exercise supports your lymphatic system which is an important part of your body’s natural detoxification pathways, the lymphatic system does not have a heart so it requires muscle movement to pump it along.
13.Ginkgo biloba: Ginkgo biloba is an amazing herb, it is one of the only plants that survived the Hiroshima bombing. Ginkgo is rich in powerful antioxidants such as bioflavonoids, terpenoids, etc. and has many medicinal uses in herbal medicine. You can drink ginkgo as a tea or talk to your naturopathic practitioner about a higher strength tincture or tablet if this is right for you.
If you would like to work on detoxifying harmful chemicals and substances from your lifestyle as well as supporting your body’s natural detoxification pathways, consider booking in with a naturopath like myself. I also offer Hair Mineral Analysis tests that can pinpoint any accumulated heavy metal residues in your body and can create a personalised treatment plan to support elimination.
In health,
Jess
References
1.Kahn, L., Philippat, C., Nakayama, S. F., Slama, R., & Trasande, L. (2020). Endocrine-disrupting chemicals: implications for human health. The Lancet Diabetes & Endocrinology, 8(8), 703-718. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7437820/
2.Wahlang, B., Jin, J., Beier, J. I., … Cave, M. C. (2019). Mechanisms of environmental contributions to fatty liver disease. Current Environmental Health Reports. 6(3), 80-94. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6698418/
3.Hsu, C. N. & Tain, Y. L. (2021). Adverse impact of environmental chemicals on developmental origins of kidney disease and hypertension. Frontiers in Endocrinology, 12. https://www.frontiersin.org/articles/10.3389/fendo.2021.745716/full
4.Sharma, S., Wakode, S., Sharma, A., Nair, N., Dhobi, M, Wani, M. A., & Potoo, F. H. (2020). Effects of environmental toxicants on neuronal functions. Environmental Science and Pollution Research, 27, 44906-44921. https://link.springer.com/article/10.1007/s11356-020-10950-6
5.Di Renzo, G. C., Conry, J. A., Blake, J. … Giudice, L. C. (2015). International Federation of Gynecology and Obstetrics opinion on reproductive health impacts of exposure to toxic environmental chemicals. International Journal of Gynecology & Obstetrics, 131(3), 219-225. https://obgyn.onlinelibrary.wiley.com/doi/full/10.1016/j.ijgo.2015.09.002
6.Marotta, V., Grumetto, L., Neri, I., Russo, G., … Vitale, M. (2023). Exposure to bisphenol A increases malignancy risk of thyroid nodules in overweight/obese patients. Environmental Pollution, 316, (1). https://doi.org/10.1016/j.envpol.2022.120478
7.Ahern, T. P., Broe, A., Lash, T. L., Cronin-Fenton, D. P. … Damkier, P. (2019). Phthalate exposure and breast cancer incidence: A Danish nationwide cohort study. Journal of Clinical Oncology, 37(21), 1800-1809. https://pubmed.ncbi.nlm.nih.gov/30995175/
8.Fucic, A., Gamulin, M, Ferencic, Z., … Merlo, D. F. (2012). Environmental Health, 11(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388472/
9.Hussain, K. A., Romanova, S., Okur, I., … Li, Y. (2023). Assessing the release of microplastics and nanoplastics from plastic containers and reusable food pouches: Implications for human health. Environmental Science Technology, 57(26). https://pubs.acs.org/doi/10.1021/acs.est.3c01942
10.Gorgogietas, V. A., Tsialtas, I., Sotiriou, N. … Psarra, A. M. G. (2018). Potential interference of aluminium chlorohydrate with oestrogen receptor signalling in breast cancer cells. Journal of Molecular Biochemistry, 7(1), 1-13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6108589/
11.Egner, P. A., Chen, J. G., Zarth, A. T. … Kensler, T. W. (2014). Rapid and sustainable detoxification of airborne pollutants by broccoli sprout beverage: Result of a randomized clinical trial in China. Cancer Prevention Research, 7(8), 813-823. https://pubmed.ncbi.nlm.nih.gov/24913818/
12.Heber, D., Li, Z., Lloret, M. G., … Nel, A. (2022). Sulfurophane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. Food & Function, 5(1), 35-41. https://pubmed.ncbi.nlm.nih.gov/24287881/