This is Part 2 of a special series by Robyn Chuter in which she covers recently-published research on all things related to pregnancy, birth and breastfeeding. Here is what she found:

1. Having babies (and breastfeeding them) protects women against premature menopause
Given the physical and psychological stresses that pregnancy, birth and breastfeeding impose on women, it’s nice to know that child-bearing is not just an evil plot by Mother Nature to make us sacrifice ourselves for the good of the species. There’s something in it for us too. Aside from all the joys of motherhood – gazing into adoring eyes while breastfeeding, hearing the first attempts at ‘Mumma’, holding chubby little hands in yours – there are numerous health benefits of bearing offspring.

Evidence is accumulating that motherhood protects against premature menopause. This is vitally important, because women who go through menopause before the age of 45 are at increased risk of premature death, cognitive decline, osteoporosis, and cardiovascular disease.

According to recent findings from the Nurses Health Study II (a large cohort study which has been tracking the health of female US nurses for several decades), women who have 1 pregnancy lasting for at least 6 months have an 8% lower risk of premature menopause than women who have never been pregnant. For 2 pregnancies, the risk is reduced by 16%; for 3 pregnancies, 22%, and for 4 pregnancies, 19%.

Breastfeeding was also found to reduce the risk of early menopause.

2. Avoid excessive weight gain during pregnancy
A study of over 15 000 children from Shanghai, China found that those whose mothers gained the most weight during pregnancy had the highest risk of developing allergic diseases – especially if the mothers were already overweight or obese before becoming pregnant – while those whose mothers gained less than the amount recommended by the US Institute of Medicine (IOM) had a reduced risk of allergic disease.

The highest amount of pregnancy weight gain was associated with:

• 42% higher risk of childhood asthma/wheezing
• 32% higher risk of allergic rhinitis
• 24% higher risk of eczema.​

In women who were of normal weight or were underweight before pregnancy, gaining less weight than recommended by the IOM was associated with:

• 13% lower risk of childhood asthma/wheezing
• 11% lower risk of allergic rhinitis
• 14% lower risk of eczema
• 15% lower risk of food/drug allergy.

Unfortunately, in women who were overweight or obese before pregnancy, gaining less than the recommended amount of weight during pregnancy did not appear to protect their children against developing allergic disease, highlighting the importance of attaining a healthy weight before beginning your family.

3. For a brighter baby, eat fruit during pregnancy
The interminable ‘diet wars’ have generated enormous confusion in the public (and quite frankly, among many poorly-informed health and medical professionals) about the health properties of natural sources of carbohydrate, including fruit.

Many of my clients have been told by other practitioners to limit their fruit consumption ‘because fruit is full of sugar’. The absurdity of equating the sugars found naturally in whole foods like fruit, with refined sugars found in processed foods, should be obvious, but apparently to many people it is not.

However, women who avoid fruit during pregnancy may be disadvantaging their child’s brain development. In a substudy of the Canadian Healthy Infant Longitudinal Development (CHILD) study, mothers who ate more fruit during pregnancy had children who did better on developmental testing at 1 year of age.

In fact, for each additional serving of fruit (sum of fruit plus 100% fruit juice) that women consumed each day during pregnancy, their child scored 2.38 points higher on the Bayley scale of infant development (BSID-III), a well-validated instrument of cognitive development for infants.

The researchers validated their findings in fruit flies and, more recently, rats, finding improved learning and memory consolidation in offspring of both species whose mothers consumed fruit juice during pregnancy.

4. Consuming caffeine during pregnancy has long-term harmful effects on your baby’s brain and behaviour
Pregnant women have long been advised to moderate their caffeine intake. However, according to the lead investigator of a study which assessed the effect of mothers’ caffeine consumption during pregnancy on the structure of their children’s brains, and their neurodevelopmental outcomes,

“Any caffeine during pregnancy is probably not such a good idea.” John Foxe, Ph.D.
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Foxe and his team examined magnetic resonance imaging (MRI) scans collected from over 9000 children aged 9-10, and compared differences in the organisation of white matter tracts – the connections between brain regions – with the children’s mothers’ self-reported intake of caffeine whilst pregnant with them.

The researchers identified clear alterations in the formation of two key tracts in the brains of children whose mothers reported having consumed caffeine during pregnancy.

Furthermore, these alterations in brain development were correlated with poorer outcomes on assessments of the children’s neuropsychological outcomes, including:

• Externalisation (tendency toward aggressive, disruptive and destructive behaviours);
• Internalisation (tendency toward depression, anxiety, irritability, social withdrawal, substance abuse, feelings of loneliness, guilt and sadness, difficulty concentrating, and negative self-talk),
• Somatisation (tendency toward experiencing and communicating psychological distress in the form of somatic symptoms such as headaches and upset stomach); and
• Neurodevelopment (age-appropriate development of the nervous system).

Many women develop a strong aversion for the smell and taste of coffee during pregnancy, and it seems that following their maternal instincts and avoiding caffeine altogether, might be a good idea!

5. Exercise during pregnancy protects both mother and baby against obesity
Admittedly, this next study was performed in mice rather than humans, but the findings are intriguing: lean mice who were exercised daily during their pregnancies:

• Gained less weight than pregnant mice who were kept sedentary, despite eating the same amount of food;
• Had lower blood glucose levels and less insulin resistance (i.e. they were protected against gestational diabetes);
• Developed more brown fat (the type of fat that actually burns calories) and less white fat (plain old fat, that stores calories); and
• Lost their ‘baby weight’ faster after giving birth, and while lactating.

The babies born to mice who were exercised while pregnant had less white fat and more brown fat than babies of sedentary mouse mothers, as well as increased activity of fat-burning enzymes.

Brown fat is critical for temperature regulation in newborns, because they are unable to raise their body temperature by shivering when they’re cold). The baby mice whose mothers exercised during pregnancy had a better brown fat response to cold exposure, indicating that their mothers’ fitness gave them a significant survival advantage.

When deliberately overfed on a high fat diet, mice from exercising mothers ate more food but gained less body fat and had better insulin sensitivity than mice born to sedentary mothers, and female offspring of exercising mice also gained less weight.

While these findings obviously need to be confirmed in humans, the take-home message for now is that women should continue to exercise throughout their pregnancies (or begin exercising, if they’ve previously been sedentary) unless they develop a condition that makes exercise unsafe for themselves or their unborn child.

6. Caesarean delivery should be avoided unless truly necessary
While caesarean delivery can be life saving for mother, baby, or both in certain circumstances, many c-sections are performed without a clear medical reason.

The procedure has long been known to be hazardous for the mother – a 3-fold greater risk of major adverse birth outcomes including cardiac arrest, hysterectomy, puerperal infection, and thromboembolism – but evidence of lifelong harm to babies born by c-section is rapidly accumulating.

In another substudy of the Nurses Health Study II, women born by cesarean vs vaginal delivery had an 11% higher risk of becoming obese than women born vaginally, after statistical adjustment for known confounding factors including their mother’s age at delivery, race/ethnicity, educational level, and mother’s gestational weight gain and gestational diabetes status.

The risk of developing type 2 diabetes was 46% higher in women born by caesarean vs vaginal delivery even after additional adjustment for participant’s own body mass index – that is, even lean women were at increased risk of becoming diabetic if they had been born by c-section.

The increased risk of obesity and diabetes was evident even in women whose mothers had no traditional risk factors for c-section (i.e. prepregnancy BMI <25, no gestational diabetes, no hypertensive disorders of pregnancy, no smoking during pregnancy, maternal age <30 years, gestational age at delivery between 37 and 42 weeks, and birth weight between 2.3 and 4.4 kg).

The researchers speculated that the increased risk of obesity and diabetes in women born by caesarean delivery may be due to the less diverse gut microbiota observed in infants who are deprived of normal vaginal birth.

Furthermore, women appear to have lower fertility after undergoing a c-section delivery than after giving birth vaginally. The First Baby Study found that among 2021 women who had unprotected intercourse during the 3 years after they had their first baby, those who had had a caesarean delivery were 15% less likely to conceive (regardless of whether or not they were trying to conceive) and 17% less likely to have a subsequent live birth than women who gave birth vaginally.

Women who had delivered by caesarean had a subsequent stillbirth rate of 1.2% compared to 0.1% in those who birthed vaginally.

Caesarean delivery should never be framed as an ‘easier option’ for pregnant women who are fearful of the travails of vaginal delivery, nor should it be done for the convenience of obstetricians.

It carries serious risks for the health and fertility of women, and the lifelong health of their babies.

7. Don’t stress about COVID-19
Despite widespread scaremongering about the risks posed by SARS-CoV-2 infection to pregnant women and their babies, an international study which included data on 666 newborns and 655 women has found that:

“Neonatal COVID-19 infection is uncommon, almost never symptomatic, and the rate of infection is no greater when the baby is born vaginally, breastfed or allowed contact with the mother.”
(Maternal transmission of SARS-COV-2 to the neonate, and possible routes
for such transmission: A systematic review and critical analysis)

Just 28 of the 666 newborns were found to have a confirmed SARS-CoV-2 infection; of these, only 8 had symptoms and in 4 of these, the symptoms may have been related to prematurity (unrelated to COVID-19).

Pregnant women have enough to worry about, with being scared senseless by the relentless COVID-19 fear-porn spewing forth from the media and many so-called health experts. Obviously, sensible measures should be taken to protect one’s health during pregnancy, including hand hygiene and avoidance of people with respiratory or other infections.

8. Do not take antidepressants during pregnancy
As discussed in Part 1, the children of women who took a selective serotonin reuptake inhibitor (SSRI) or selective serotonin norepinephrine inhibitor (SNRI) antidepressant while pregnant with them, have been found to had roughly 40% higher odds of showing two or more developmental vulnerabilities, and in particular, deficits in language and cognition, as assessed by the Early Development Instrument (EDI).

Taking antidepressants during pregnancy causes alterations in the unborn baby’s brain that may have lifelong harmful effects.

What mental picture do you conjure up, when you think of elderly people? Do you picture frail, stooped, doddery ‘little old ladies’? Or ‘silly old buggers’ holding up the checkout line because they can’t work the EFTPOS device?

How about when you picture yourself as an elderly person? Do you imagine yourself playing with your grandchildren, travelling the world, and enjoying pastimes you never had time for when you were working full-time and raising your own children?

Or do you see yourself as one of those senescent elderly folk, inexorably sliding into physical and mental decrepitude until, like my late stepfather in the final five years of his life, you wake up each morning wishing that you hadn’t… or like my mother-in-law, who progressively lost her mobility, independence, ability to communicate, memories and her very personhood, in a tortuous ten year descent into the inchoate hell known as vascular dementia?

Although most humans develop a fear of death as soon as we become intellectually capable of grasping what it means, I would argue that most people fear decline – especially a long drawn out period of decline – far more than they fear death itself. Death, after all, is just a moment. Decline can stretch out for decades.

But are we doomed to failing physical and mental powers as we get older? It turns out that the processes that rob bodies of their strength and vigour are inextricably linked to those that rob minds of their sharpness, so, very conveniently, there are common solutions to both problems.

Fat chance of aging well
​One of the mental functions that is particularly hard-hit by the normal aging process is fluid intelligence – the capacity to think and reason abstractly, and to come up with novel problem-solving strategies for situations that you’ve never encountered before.


This age-related decline in fluid intelligence is linked to atrophy (shrinkage) in the anterior prefrontal cortex of the brain – the dark purple ‘bulge’ at the front of the brain (at left in the diagram below) – and deterioration in the integrity of white matter in the frontal lobe (the areas marked in red below).

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​And these brain changes are in turn linked to increased body fat – in particular visceral adiposity, the accumulation of fat within the abdominal cavity. While subcutaneous fat accumulates just under the skin, far from any metabolically important organs, visceral fat is stored around vital internal organs including the liver and pancreas:
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Visceral fat releases biochemicals which set off a chain of inflammation throughout the body, including the brain. The neuroinflammatory damage initiated by excess deep belly fat is believed to cause the brain pathologies described above, that result in diminished fluid intelligence.

And that visceral fat-induced inflammatory brain damage begins many years before the first signs of dementia manifest. In a pair of studies led by Mahsa Dolatshahi, MD, MPH, post-doctoral research associate at Mallinckrodt Institute of Radiology (MIR) at Washington University School of Medicine, cognitively normal adults with an average age of around 50, underwent bloodwork, abdominal and thigh MRIs, and PET scans to assess the burden of amyloid and tau – two proteins that are believed to interfere with the communication between brain cells, and whose accumulation is a hallmark of certain types of dementia.

Obesity, especially increased visceral fat accumulation, was associated with decreased blood flow to the brain, especially the middle temporal cortex which is particularly affected in Alzheimer’s disease.1

Comparison of cerebral blood flow in 65 cognitively normal midlife individuals showed that individuals with obesity and high visceral adipose tissue have reduced blood flow in the temporal and parietal regions of the brain. Source

And people with higher levels of visceral fat had greater accumulation of amyloid and tau in their brains. Furthermore, insulin resistance (which is driven by visceral fat accumulation) was also associated with higher amyloid burden.

The disturbing conclusion is that excessive visceral fat accumulation in midlife is silently, sneakily destroying the brain via multiple mechanisms, setting people up for Alzheimer’s disease in later life:

“Our results may indicate early neurodegenerative processes in AD-related cortical regions transpiring in the midlife population with higher visceral adiposity and insulin resistance, even without any overt cognitive impairment. While our study does not directly reveal specific underlying mechanisms of our observations, visceral adiposity may contribute to the progression of neurodegeneration through increased insulin resistance. Postulated mechanisms include lowering levels of brain-derived neurotrophic factor (BDNF), which is involved in neurodegeneration through altered neural plasticity [46]. Another suggested possible pathway is increased production of pro-inflammatory cytokines, oxidative stress, and advanced glycation end-products accumulation, increased apoptosis of neuronal cells, and cerebral microvascular disease, starting as early as midlife [47, 48].”
-Alzheimer Disease Pathology and Neurodegeneration in Midlife Obesity: A Pilot Study

More brawn, healthier brain
Deteriorating brain function is also linked to a decline in muscle mass and strength. Working muscles release anti-inflammatory substances called myokines, as well as mitigating insulin resistance which is a driver of inflammation.

Researchers utilising data from the UK Biobank, a prospective cohort study which recruited half a million Brits aged 40 to 79 in 2007, have now drawn all of these separate threads of scientific investigation into one cohesive strand, with an important message for anyone who wishes to enjoy their autumn years, with their marbles intact: Develop a healthy body composition (more muscle, less fat) and maintain it as you get older.

In a study titled ‘Aging-related changes in fluid intelligence, muscle and adipose mass, and sex-specific immunologic mediation: A longitudinal UK Biobank study‘, the researchers took data from a sub-cohort of 4431 UK Biobank participants who underwent dual-energy X-ray absorptiometry (DEXA) scanning to assess their body composition, divided into lean muscle mass, total non-visceral adipose mass (predominantly subcutaneous fat) and visceral adipose mass.

These participants also underwent both blood tests and the Fluid Intelligence Test on three separate occasions.

When all the numbers were crunched, the researchers found that:

• Participants with higher lean muscle mass showed gains in performance on the Fluid Intelligence Test over time. This brain-protective effect of muscle mass was stronger in women than men (possibly because on average, men have significantly more muscle mass than women at all stages of life).
• Participants with higher fat mass – both visceral and non-visceral (subcutaneous) – showed declines in fluid intelligence scores over time.
• Higher body mass was associated with raised levels of C-reactive protein (CRP), a marker of systemic inflammation, although there was no association between CRP and fluid intelligence.

The researchers’ conclusions are well worth noting:

“Aging itself may not be deleterious, but rather age-related changes in body morphometry [lean vs fat mass] that are related to cognitive decline.”

- Aging-related changes in fluid intelligence, muscle and adipose mass, and sex-specific immunologic mediation: A longitudinal UK Biobank study

While muscle mass is typically assessed via DEXA scanning, which involves exposure to ionising radiation, existing brain MRIs can be opportunistically used to identify loss of muscle mass in the temporalis (the large and powerful muscle that is used for moving the lower jaw), which is an excellent proxy for muscle loss throughout the body. If you’ve already had a brain MRI to assess a neurological condition (e.g. after suffering a concussion, or for investigation of chronic headaches), you could ask a radiologist to re-examine the scan to assess the size of your temporalis muscles.

According to the co-author of a study designed to ascertain the value of measuring temporalis size in predicting the onset of dementia,

“We found that older adults with smaller [temporalis] muscles are about 60% more likely to develop dementia when adjusted for other known risk factors.”
- Muscle Loss Could Increase Dementia Risk

Muscling your way into better brain function
I have been banging the drum for muscle-strengthening exercise, particularly in older women, for decades (see my previous articles Crossword puzzles or pumping iron – what’s best for maintaining your marbles?, Preventing dementia: Part 2, Muscle up to beat hot flushes, and Exercise is the best medicine for preventing falls and broken bones).

When I ask my older clients about their current exercise habits, those who are physically active almost always nominate walking as their major form of physical activity. Walking is a delightful activity that has much to recommend it (it gets you outdoors in the sunshine, breathing [hopefully] fresh air, and potentially meeting other people), but it is in no way sufficient to maintain muscle mass – not to mention bone mass – as we get older, unless you’re substantially increasing impact by wearing a weighted vest or heavy backpack.
​
Both men and women need to incorporate regular strength training into their weekly exercise routines. Examples of strength training include:

• Weight training, either with free weights (dumbbells, barbells, kettlebells, sandbags) or weights machines at the gym.
• Resistance bands and tubes (like these).
• Bodyweight exercises such as squats, lunges, push-ups, sit-ups and chin-ups.
• Pilates using the Reformer exercise machine.
• Aquarobics, especially using foam dumbbells.
• Riding an exercise bike or using an elliptical trainer or rowing machine with the resistance cranked up. (Helpful hint: if you can read a magazine or scroll through your Instagram feed while exercising, you’re not working hard enough.)
• Battle ropes.
• Walking whilst wearing a weighted vest or heavy backpack.

If you’re new to strength training, there are plenty of YouTube fitness channels and free workout videos to get you started. My personal favourite is Fitness Blender which allows you to customise your workout based on available time, fitness equipment, type of workout and difficulty level.

If you are rehabilitating an injury, or have never done strength training before and are feeling overwhelmed, I highly recommend seeing an exercise physiologist who can design a suitable program for you.

The bottom line: Research on the link between body composition and cognitive function underscores the truth of the old adage, ‘ Use it or lose it’. Human bodies were made to move – to walk, run, climb, lift, carry, dig, dance, drag (not to mention making love!) – and when we stop moving, it’s not just our bodies that decline.
​
The age-old contest between brawn and brains turns out to not be a contest at all. More muscle power equals more brain power, and the connection between the two becomes more important, the older we get.

Author

Robyn Chuter is a university-qualified and highly experienced health practitioner, with a Bachelor of Health Science from the University of New England, a Bachelor of Health Science (Honours) from Edith Cowan University, and a Diploma of Naturopathy from the Australasian College of Natural Therapies.

Robyn is also an Australasian Society of Lifestyle Medicine-Certified Lifestyle Medicine Practitioner, and proud to be a Fellow of the Australasian Society of Lifestyle Medicine.

It’s that time of year again, when fitness clubs cash in on the New Year surge. About 12 percent of gym memberships are initiated in the month of January – that’s 25-30 per cent more than any other month. Unfortunately, the bloom comes off the ‘new year, new me’ rose fast for most, with half of new members quitting within the first six months. In all, an astonishing 67 percent of people who are currently signed up for a gym membership, never actually attend.

One significant contributing factor to this annual gym membership boom-bust cycle is that most people have wildly unrealistic ideas about what exercise can do for them. In particular, they buy into the utterly false notion that exercising more is the key to losing weight. Despite consistent evidence that ramping up physical activity produces, at best, only modest weight loss, over 70 percent of US adults believe that “exercise is a very effective way to lose weight”. Moreover, people who are overweight or obese and who hold this false belief, are at high risk of dropping out of an exercise program when their unrealistic expectations are not met.

Conversely, in my clinical experience, most people are tragically unaware of many, if not most, of the phenomenal benefits of exercise that are backed by extensive research.
I’m blessed to work with a highly self-selected segment of the population that has both a much greater awareness than the average ‘normie’ of the limitations (and frankly, the dangers) of the medical system, and a dramatically greater willingness to make significant diet and lifestyle changes in order to recover their health.
Increasingly, I’m seeing clients who are a practitioner’s dream: they are already eating nutritious wholefood diets and avoiding fluoride, PFAS, commercial cleaning and personal care products and the like, and hence they’re currently quite well. But they consult me because they want to ensure they’re doing everything they possibly can in order to maintain robust health so they can keep themselves out of doctors’ offices, hospitals and nursing homes as they age. Yet few even of these highly motivated people are doing enough physical exercise – and the right kinds of exercise – to achieve their goals. Clearly, they’re not intrinsically lazy people. They’re simply not adequately informed about the benefits of implementing a comprehensive exercise routine incorporating aerobic, strength, balance and flexibility training.
So, what are those benefits? For starters, people who regularly engage in physical activity slash their risk of developing the vast majority of conditions that erode quality of life and truncate lifespan, including type 2 diabetes, cardiovascular disease, multiple types of cancer, and frailty and fragility fractures. That’s great, but it’s not enough to motivate most sedentary people to start exercising. What else does exercise do for us?
Perhaps the most overlooked and underappreciated benefits of physical activity are those relating to our minds. Exercise alleviates depression more effectively than SSRI antidepressants (without the nasty side effects, like sexual dysfunction that can persist even after you stop taking the drug), and reduces anxiety. It enhances cognitive performance by helping you learn faster and remember more, pay closer attention, and wield greater self-control over distractions. While regular exercisers exhibit improved cognitive functions, learning, and memory than non-exercisers, even a two-minute bout of moderate to intense exercise before undertaking a learning task improves attention, concentration, and learning and memory functions.
And, according to a study with an impressive 44-year follow-up period, the higher your level of physical fitness in midlife, the lower your risk of the disease that many aging people fear the most: dementia.
The study began in 1968, when 1462 Swedish women aged between 38 and 60 were recruited for the Prospective Population Study of Women (PPSW), a long-running cohort which has been used to examine many factors affecting health and survival, generating over 300 publications on topics ranging from sleep to sexual desire, and from dental health to diabetes.
191 of these women participated in a cardiovascular fitness test which consisted of riding an exercise bike, with progressively increasing resistance, until they reached exhaustion. On the basis of their performance, the women were then classified into three categories: low, medium and high fitness.
Over the next several decades, the researchers administered periodic neuropsychiatric examinations to the women, and also used Sweden’s highly-centralised medical record-keeping system to track how many of them developed dementia. 23 per cent of the women were diagnosed with some type of dementia – Alzheimer’s disease, vascular dementia, mixed dementia, or some other type – within the follow-up period from 1968 to 2012.
After adjusting for confounding factors such as age, education level, cigarette smoking, wine consumption, high blood pressure and diabetes, which are all known to affect dementia risk, a startling difference emerged: 32 per cent of women with low fitness in midlife developed dementia, while 25 per cent with medium fitness and only 5 per cent with high fitness did so.
Underlining the strong connection between heart health and brain health, of those whose fitness was so low that they couldn’t continue the cycling test past the warm-up phase because they developed ECG changes, chest pain, cramping or other signs of impaired cardiovascular function, a horrifying 45 per cent subsequently developed dementia. And conversely, precisely zero of the women who demonstrated the very highest level of fitness in this cohort – generating greater than 136 watts at peak workload, which isn’t even that high in the world of cycling enthusiasts – was diagnosed with dementia during the follow-up period.
Compared to women with medium fitness, those with high fitness were 88 per cent less likely to develop dementia, while those with low fitness were 41 per cent more likely.

From Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women.Those with high fitness who did develop dementia were, on average, 11 years older at disease onset than those with medium fitness. That means they enjoyed over a decade more of fully functional, independent life before succumbing to dementia.
While it’s not yet clear exactly why a high level of fitness protects against dementia, the researchers point out that being fit reduces the risk of high blood pressure, high cholesterol, obesity and diabetes, all of which are known to contribute to dementia. Fitness-increasing activities also enhance neurotransmitter production and neurogenesis (growth of new brain cells, and formation of new connections between existing brain cells), which protect against dementia.
Of course, this is an observational study and hence can only show an association between fitness and dementia risk, not a causal link. Furthermore, as an editorial accompanying the study explained, fitness is largely determined by cardiac output (the amount of blood pumped by the heart in one minute), which is increased by exercise training, but is also strongly influenced by heritable factors. However, another study performed on a different subset of the same Prospective Population Study of Women cohort confirmed that physical activity in midlife (38–54 years) decreased the risk of developing dementia, again over a follow-up period of 44 years, suggesting that exercise truly does play a protective role.
In any case, what’s the downside of working on improving your fitness level? If you ramp up the frequency and intensity of your exercise sessions (under the guidance of an exercise physiologist or well-educated personal trainer, if you have any injuries or medical history that necessitates caution), you’re going to look, feel and function better in every way.
George Bernard Shaw famously quipped that “youth is wasted on the young”… and the same may be true for physical fitness. Take a look inside most gyms and you’ll see lots of young, fit people exercising vigorously, but as they get into their 40s and beyond, most people’s workouts have wound down considerably in intensity and frequency, or disappeared altogether.
Standard exercise programs for seniors consist of mild aerobic activity, light weights workouts and gentle stretching. They’re designed for people who haven’t put their bodies through their paces in any serious fashion for a good many years, as well as people who are recovering from a heart attack, joint surgery or other health challenge. Unfortunately, there is next to no progression built into these programs, and consequently the people participating in them never actually get much fitter – let alone, develop the level of fitness that was found to protect against dementia in the Swedish study.
Many middle-aged and older people seem to be frightened of exerting themselves to any serious degree. But provided there are no medical contraindications to intense exercise, and they receive proper instruction to avoid injury, and to ramp up their exercise intensity in a stepwise fashion, the risk of harm is incredibly low. Women, in particular, need to be performing strength training in order to counteract the aging-related decline in lean mass that leads to frailty – the leading risk factor for admission to a nursing home – yet mid-life and older women are the demographic that I have the most trouble persuading to take it up.
I don’t know about you, but I’m more afraid of developing dementia than I am of breaking a sweat! If pushing myself out of my comfort zone to improve my fitness is the price I need to pay to keep my brain healthy as I get older, I’m more than happy to pay it. And the reality is, once you’ve figured out a way to incorporate exercise into your daily routine, you’ll find you’re gaining benefits you didn’t anticipate – like deeper sleep, higher work productivity, brighter mood and enhanced self-efficacy which leads in turn to making better life choices.

The bottom line: Any exercise is better than none at all, but if you want maximum protection against dementia, a gentle daily stroll is not going to cut it. Find an activity that you enjoy that lends itself to ramping up the intensity over time, and a fitness professional to coach you if you need it. Your body will thank you for it, and so will your brain.

Author
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Robyn Chuter is a university-qualified and highly experienced health practitioner, with a Bachelor of Health Science from the University of New England, a Bachelor of Health Science (Honours) from Edith Cowan University, and a Diploma of Naturopathy from the Australasian College of Natural Therapies.

Robyn is also an Australasian Society of Lifestyle Medicine-Certified Lifestyle Medicine Practitioner, and proud to be a Fellow of the Australasian Society of Lifestyle Medicine.

Breathwork has become increasingly popular over the last few years, and more and more people are discovering its powerful benefits! Right now, I invite you to take an intentional breath: inhale slowly through your nose, feel your belly rise and chest expand, then exhale slowly through your mouth, as if you’re blowing out candles on a birthday cake.
 
So, What Is Breathwork?
Breathwork is the practice of consciously using the breath to bring about a deep sense of presence in the body. It helps to slow your thoughts (or even stop them entirely) and brings you into awareness of your physiological, psychological, and emotional states.
But it’s not just about activating the breath; it's also about learning how to slow it down and use it in a positive way. In our everyday lives, we tend to take too many breaths per minute, triggering a constant stress response in both the body and mind.
 
Did you know that we’re meant to take just 6 breaths per minute, and ideally, they should all be taken in and out through the nose. That’s a challenge when we’re talking, eating, or drinking, right? 😊 Next time you find yourself waiting for an elevator, instead of pulling out your phone, try standing still and taking 6 slow breaths in and out of your nose—inhale for 5 seconds, exhale for 5 seconds. Notice what you feel. Do you feel calmer? More centred in your body? Slower, more present?
 
Breathwork offers an immediate and effective way to connect with your emotions and body. It can be tailored to serve various needs—whether that’s relaxation, stress relief, increased energy, or even personal breakthroughs. Because of its versatility, it’s a perfect complement to meditation and other wellness practices.
There’s a breath exercise for whatever you might need!
And here’s the thing: it’s not as “woo-woo” as it may sound. After all, we all breathe, right? Yet, nobody really teaches us how to do it consciously!
We enter the world with our first breath, and we leave with our last. But in between, many of us unknowingly hold our breath or breathe inefficiently. This can cause us to store emotions and energy in the body, which, if left unprocessed, can linger and affect our well-being.
 
When we breathe more effectively, we become more present in our bodies, allowing us to process thoughts and emotions with greater clarity. In turn, this helps us make better decisions and feel more balanced overall.
 
A Simple Technique to Slow Down:
Here’s one of my favourite breath techniques to help you slow down, especially if you’re feeling tightness in your chest, experiencing anxiety, struggling to sleep, or just feeling rushed:

1. Close your eyes.
2. Breathe in for a count of 6 through your nose.
3. Exhale slowly for a count of 6 through your mouth.
4. Repeat 6 times, feeling your belly rise as you inhale and fall as you exhale.

 
The next time you feel frustrated, anxious, or in a rush, remember to take a deep breath and smile. Doing both can help raise your oxytocin levels, which may support you in feeling calmer and more emotionally balanced.
 
I encourage my clients who struggle to meditate to do a breath exercise, as they focus on counting their breaths and the overall technique which in turn slows down their thoughts or completely stops them in their tracks as they are completely focused on their breath.
 
If you have the ability to observe your mind and thoughts, then you are breathing and in body which is ultimately the goal of life!
 
Author
Jules Cachia is a Sydney-based Transformative Coach specialising in breathwork, motivational strategies for life and business, sports performance, reiki, and somatic body therapy. Through her unique approach, she helps clients cultivate self-awareness, grounded presence, and meaningful personal growth by empowering them to connect deeply with their breath. Driven by a passion to help individuals reconnect with their bodies, Jules teaches clients to harness the power of conscious breathing to create space for emotional expansion, healing, and authentic happiness.
 
You can book her in by emailing her [email protected]
 
Attend her weekly breathwork class at AP PILATES in Randwick on Thursdays at 730pm.

Why regular massage and relaxation is so important for your health:

Stress is one of the biggest contributors to disease in Australia. Nearly 3/4 of Australians report that stress affects their physical health(1). Stress triggers the flight-fight response, activating the sympathetic nervous system, in turn stimulating the adrenal glands and triggering the release of adrenaline. This results in an increase in heart rate, blood pressure, and breathing rate. Chronic stress is a known contributing factor in heart disease and other chronic illnesses. Stress also lowers immunity and increases recovery time from injury.

In our remedial relaxation massages, an aromatherapy relaxation oil is used and remedial massage techniques are employed to relax the muscles and calm the nervous system, thereby aiding in reversing the stress response. Massage also prompts the release of endorphins, the brain chemicals that produce feelings of well-being, leaving the massage recipient with a feeling of deep relaxation and calm.

Enjoy your relaxation massage. You don't just deserve it, you need it!
​(1) https://www.comparethemarket.com.au/blog/health/what-is-stressing-australia/
​

Lymphatic drainage massage, also known as lymphatic massage, is a specialised technique designed to stimulate the lymphatic system. The lymphatic system plays a vital role in our body’s immune response, waste removal, and overall fluid balance. It consists of a network of vessels and lymph nodes that transport lymph, a clear fluid containing white blood cells, to different parts of the body.

During a lymphatic massage drainage session, the skilled massage therapist uses gentle, rhythmic movements and light pressure to stimulate the lymphatic system. This helps to facilitate the removal of toxins, excess fluid, and waste from the body, promoting overall health and enhancing the immune system’s functioning.

This technique can offer several benefits, including:

1. Reducing Swelling and Oedema: By helping to move excess fluid out of tissues, it can reduce swelling, particularly after surgery or injury. 

2. Improving Immune Function: The lymphatic system plays a crucial role in immune function by transporting white blood cells and other immune components throughout the body.

3. Detoxification: It can aid in removing toxins and waste products from the tissues, potentially improving overall health.

4. Promoting Relaxation and Stress Relief: The gentle, rhythmic nature of the massage can be deeply relaxing, reducing stress and its negative impacts on the body.

5. Enhancing Skin Health: Improved lymph flow can help reduce acne, puffiness, and other skin conditions by removing toxins and improving circulation.

6. Supporting a Leaner Appearance: By promoting the removal of excess fluid and toxins, lymphatic drainage can help reduce bloating and water retention, leading to a more toned and defined look. Improved circulation and detoxification can also enhance metabolic function, supporting weight management and overall body composition goals.
 
Who will benefit from Lymphatic Drainage massage?

Lymphatic drainage is a useful therapy for a variety of conditions, including:

• Lymphedema
• Chronic venous insufficiency
• C-section healing
• Post cancer patients
• Stress or anxiety
• Toxicity
• To promote general wellness and relaxation

Contraindications

Avoid lymphatic drainage massage if any of the following apply to you:

• Acute infections: Such as flu or any other contagious diseases, due to the risk of spreading the infection
• Uncontrolled medical conditions: Like severe heart conditions, kidney disease, or cancer that hasn’t been treated.
• Deep vein thrombosis (DVT): Massage could potentially dislodge a blood clot.
• Recent surgery: Especially if the surgery involved the lymphatic system or if healing is still in progress.
• Pregnancy: Particularly if high-risk or complications are present.

"Hygge" is a Danish term defined as “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.” It helped to cheer people up during the cold, dark sameness of long winters. Hygge is candles, wool socks, snug slippers, woven textiles, pastries, blond wood, sheepskin rugs, lattes with milk-foam hearts, and a warm fireplace.  Hygge can be found at a cosy cafe or in the dry heat of a sauna. It is wholesome and nourishing, like porridge.

7 Tips for Creating Hygge this Winter:

1.     Add some spice to your tea! 
Danish doctors recommend “tea and hygge as a cure for the common cold” (1) Ginger, lemon and honey tea is a classic cold remedy. Chai is a delicious spicy tea that can be enjoyed with your favourite milk and honey. If you are looking for a caffeine free alternative, try dandelion chai tea with its rich, warm flavour. Next time you are at our clinic help yourself to nice hot cup of our winter tea. Our Winter Pukka Herbs tea range includes Winter Warmer, Lemon Ginger and Manuka Honey, Original Chai, Vanilla Chai and Three Ginger tea. All these teas are caffeine free except for the original chai and are  available for purchase.
 
2.     Enjoy hearty warming food
In winter, salads are not so satisfying, and it is the time for some cooked, energy rich and warming meals. Starchy vegetables like potatoes, turnips and carrots and sweet potatoes and pumpkin are in season, as well as garlic and ginger. That is just about everything you need to cook up a rich vegetable stew, soup or roast! For a bit of sweet refreshment once you are warm and cosy, the citrus family, including sweet oranges and mandarins are in season, with their high levels of immune-boosting vitamin C. It’s like Mother Nature has specifically designed winter seasonal plants to keep us healthy and well in Winter!

3.    Make your home a Hygge retreat
Create a cozy feeling with lamps and candles instead of overhead lighting. Complete the hygge feel with some soft woollens, snug slippers, woven textiles, pillows, throws and a sheepskin rug. Use seasonal colours that are warm and subtle with some strong orange and red to add passion and energy. Try using an essential oil burner. The combination of the candle light and the aromatherapy is a wonderful combination for creating the perfect hygge atmosphere. Spicy and woody essential oils such as cedarwood, sandalwood , cinnamon and sweet clove add a sense of winter celebration to the air. 

4.     Get your vitamin D! 
Vitamin D is essential for a strong immune system as well as good mental health (as is sunshine generally). During the dark winters, the Danish eat vitamin D rich halibut fish as well as take vitamin D supplements and make use of infrared lamps. We are so fortunate this side of the world to still get beautiful sunny days in winter. However, according the The Australian Bureau of Statistics, 1/4 of the Australian population is still vitamin D deficient! (2) My suggestion is when the sun is out, and you get the chance, “go European”! Get as many of your clothes off as possible and get outdoors! The best time during winter for your body to make vitamin D from the sunshine is in the middle of the day. Of course, be sensible and do not stay in the sun so long that you burn – 10 - 15 minutes in summer and 15 - 30 minutes in winter in direct sunlight each day is usually enough depending on your skin type. If you are unable to get your daily dose of sunshine, a vitamin D supplement during winter is helpful. We suggest a vitamin D with K2 for enhanced bioavailability, which we have available at our clinic. 
 
5.     Nurture yourself
What better way to create hygge than to have a nurturing, relaxing massage on one of our heated tables in our warm cozy rooms! A massage is a special time where you get to be still for a whole hour or so and connect with what is going on in your body, mind and spirit... and connection is the essence of hygge. For a winter treat, try a remedial or relaxation massage followed by an infrared sauna! Other suggestions for nurturing yourself in winter include taking a long hot bath with added aromatherapy salts in candlelight, or snuggling up in a warm blanket with a cup of tea and a good book. Book you massage here.
 
6. Infrared saunas
Infrared Saunas are very popular in the Scandinavian Countries. And you can see why. You don’t get much more hygge than indulging in an infrared sauna session, combining the health benefits of heat and light. Studies have shown infrared saunas improve mental health, boost immunity and improve cardiovascular health, just to name few. Book your infrared sauna session here.

7.     Stay Social 
While it is natural to slow down and mentally turn more inwards with the cooler weather, it is not healthy to stay indoors all the time and isolate. We all experienced the negative impact of this during the lockdowns. Hygge is also about connection with others. This is usually in the form of low-key get togethers in the home or a small cozy restaurant. You could try a “curry night”, where everybody brings a curry to share. Use soft lighting, good music and comfortable chairs. Consider joining a group like a book club or choir group and engage in winter celebrations such as Yulefest in the Blue Mountains.
 
References

1. https://www.newyorker.com/culture/culture-desk/the-year-of-hygge-the-danish-obsession-with-getting-cozy
2. https://www.abs.gov.au/articles/vitamin-d
3. https://www.marketwatch.com/story/the-danish-secret-to-getting-through-winter-2017-02-13

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​​I have been seeing a naturopath, Robyn Chuter, for a stubborn health issue for some time, and recently she suggested I might try a two-week water fast. At first, I was quite reticent about the idea, as was my husband – “I can’t believe you want to go away to starve yourself for two weeks!” – but after taking some time to get more information and sit with the idea I decided to go ahead. As my husband saw me off for my “health retreat” he wished me well, both of us thinking it was going to be quite the ordeal, perhaps one of the hardest things I had ever done, but I really wanted to do this for my health. The experience was so surprising and beneficial that I decided to share it with you.
 
What is fasting?
There are different types of fasts including juice fasts or reduced calorie fasts where calorie intake is kept below a certain level such as 250 calories per day. However most (extended) fasting practitioners define fasting as the complete abstinence from all substances except pure water.

“Fasting is defined as the complete abstinence from all substances except pure water, in an environment of complete rest.”
TrueNorth Health Centre
 
My fast was to be administered and supervised by Dr Doug Evans (DO), a qualified osteopath of 40 years and a fully certified member of the International Association of Hygienic Physicians for nearly 35 years, (as is Dr Alan Goldhamer, founder of True North Health Centre in Santa Rosa, California). All doctors in this organisation are trained to conduct medically supervised fasts, as well as provide specialized lifestyle management advice. Doug has over 35 years’ experience supervising fasting including 23 years at the former Hopewood Health Retreat.

Before the fast, I went to see a talk by Doug about fasting which helped reassure me that fasting was both natural and safe (under medical supervision). Over thousands of years all mammals, including humans, have adapted to be able to fast during periods of little or no food, without causing damage to their bodies. Those that individuals that were not able to survive these lean times died off and those that were able to survive, grew to reproductive age and this adaptive trait was passed on to their offspring. The body protects itself from damage to its organs and muscles (ie. from eating itself) by slowing metabolism and switching over to ketosis – a process whereby energy is generated from fat breakdown rather than sugar and protein. I have explained this in more detail below as this fascinating process occurred during my fast.

I hope you find this account of my fasting experience helpful.
 
On arrival
I arrived at my fasting retreat on Friday afternoon and was shown to my room – a beautiful high ceilinged wooden cabin with ensuite with a lovely view of the greenery and garden outside. I was asked to fill in a medical history form and provide a urine sample. Doug then took my blood pressure, heart rate and temperature and all this was recorded along with my weight. This procedure would be repeated every morning along with several check-ins during the day. I was advised that the water fast would begin that evening (no dinner!) and continue for the next 12 days followed by “refeeding” for two days. That night I contentedly went to bed but without any dinner, my stomach grumbling in protest, and wondering how I was going to cope with this feeling the next day.

​Day 1
The next morning, I woke up feeling, you guessed it – hungry! Throughout the day, I also felt weak and tired. I was advised that I may feel a bit dizzy or faint and instructed to stand up slowly from the seated or prone position. This was due to a drop in my blood pressure which is normal during fasting. The low blood pressure would continue throughout the fast and even into some of the “refeeding” period. I got through the day by keeping myself distracted with reading, watching health documentaries and movies, connecting with some people by phone and online, fastidiously organising my room, and taking a nap.

Despite feeling tired, I was also restless! It was unnerving being alone, without even food to provide nourishment and structure to my day, and being away from my familiar roles in my family and work. Of course, my feelings were heightened by my physical state, and I felt a bit lost.

In the evening, I managed to walk to the beach for a swim which gave me great relief from my physical and mental symptoms. When I say “walk to the beach” I mean a very slow kind of shuffling along the track to the beach, and by “swim” I mean I waded into the water and allowed the ocean to slosh me around for a bit. Doug had told me one of the most important things to do during the fast was to rest. This is so the body can use the energy for healing instead of “wasting it” on physical activity. You don’t want to go through all that non-eating for no result. Also, people can end up exhausted and take a long time to recover if they push themselves too much physically during their fast. So, my visits to the beach were about getting some fresh air and rejuvenation, not exercising.
 
Day 2
The next day I woke up feeling quite a bit better, but still quite weak and slightly nauseous, which my heavenly morning dip in the ocean greatly relieved. I discovered from my ketone reading that I had already moved well into ketosis. That is, my body had switched from using sugar and protein into using fat as its primary source of fuel. Doug explained that when we stop eating, initially the body draws on sugar in the blood from our last meal, then sugar stored in the liver as glycogen is utilised. Once this runs out the body starts using amino acids (from protein). Protein is not a preferred energy source and when the body “realises” food is not coming it switches to breaking down body fat for energy, otherwise known as ketosis.

THREE BASIC PHASES OF FUEL/ENERGY SUPPLY DURING A FAST
1. Glucose – approximately the first 12 hours. Initially this comes from your last meal and then from glycogen stores in your liver (glycogenolysis).
2. Amino Acids (gluconeogenesis) provide a fuel source particularly from the 10th to 40th hour. They come from free amino acids in the circulation, digestive tract, liver and traces from muscle protein. These amino acids are converted in the liver to glucose for energy.
3. Fats – from approximately 2nd day onward (but particularly from the 3rd day) adipose tissue begins to be broken down. Fats and their by-products, ketones, are both becoming the primary source of fuel.
Hopewood Health Retreat brochure
​
Day 3
By the 3rd day my body had switched into full ketosis, and I was relieved to feel relatively clear-headed and not hungry anymore. It is normal to lose hunger in ketosis, but every now and then a habitual thought would come up like “Time for lunch” and then I realised “Oh no that’s right, I’m not eating at the moment”. I would feel slightly disappointed and then turn my thoughts to something else.

One of the reasons fasting practitioners recommend occasional extended fasts, rather than more frequent short or intermittent fasting, is that the ketosis phase is generally more comfortable with hunger reducing or disappearing altogether and the mind clearing. On fasts of two to three days or less, there’s all the pain of getting through the hungry and uncomfortable glucose and protein burning phase, only to cut it short when eating is resumed and then the need to repeat the whole initial part of the fasting  process next time. Another reason for longer fasting is that the ketosis phase appears to be where the deeper cleansing and healing occurs.
 
Day 4
Now that my hunger had mostly subsided, I was relieved to realise this was not going to be the gruelling tortuous experience that I had quietly dreaded. It really did feel like a retreat. While my body was having a break from digesting, I was having a break too! As my body settled into the fast and slowed down, my mind had to slow down also, and it was actually rather pleasant. I took the time to read, watch some movies, look out to the sea, think, and write this article which I really enjoyed. I felt deeply grateful for my very dedicated team taking care of the practice at Massage by the Sea and my very capable husband and father at home taking care of things while I was away “suffering” through my fast.

​Day 5
I weighed myself for the first time since beginning the fast on day five and saw that I had lost 5.3 Kg in weight. I was holding a bit of extra weight at the beginning of the fast, and being still well within my BMI range, I welcomed this news!

​My calf cramps, which had been bothering me for a couple of days, abated, and I continued to feel well physically. However, mentally I was still a little restless. There were no activities at the “retreat” like yoga and massage (although of course I eventually sourced out a good remedial massage therapist nearby ;-)), so I devised a little daily routine including visits to the beach, journalling, and meditation to keep myself grounded and positive. This gave me structure which I followed throughout the rest of my fast.  Self-nurture and connection to my deeper self (or God if you like) became really important. Overall, it was a nourishing and clarifying experience. I can understand why fasting has been used as a tool to enhance spiritual and religious practice through the ages.

Days 6 - 11
The rest of the fast continued much the same as from day three onwards. I had some emotional ups and downs, and some minor body aches and pains, but nothing overwhelming. It was interesting that when I felt down, the hunger would return slightly. I needed less sleep and at the same time needed to rest a lot. I was grateful for my spiritual routine, the support of friends and family over the phone and online, Doug and his wife, Morna, and my fellow faster, Jess, who had arrived a few days after me. The highlight was when my husband and two daughters visited me in the middle weekend on day 9 (we all went for a swim at the beach and then they went for lunch). I treated myself by drinking hot water from a pretty teacup while watching my movie at night. I never imagined I would think of hot water as a treat!

​Day 12
By day 12, the last day of my water fast, I was really seeing some positive improvement in my health and part of me wanted to stay on, but I needed to get back to work and family. I had lost a little more weight, still well within my BMI range, and I felt physically and mentally renewed. Regarding that stubborn health issue, I definitely noticed a positive change and subsequent medical tests showed a 22% improvement! 😊 I also noticed some other health problems had cleared up including my hay fever and sinusitis.

Refeeding
I had two days of refeeding before leaving the retreat. Doug started me slowly on vegetable broth followed by juices and fruit. Food never tasted so good! On the second day he packed me a delicious salad with roasted vegetables to give me energy for the trip home. I was ready to face the world again.

I am very grateful to have been introduced to this new (old) method of healing. If you would like to know more about the fasting retreat that I attended, please email me at [email protected]. 

MORE INFORMATION

Fasting may help with the following conditions:

• arthritis,
• autoimmune disorders
• chemical toxicity
• diabetes
• drug addiction
• exhaustion
• headaches
• high blood pressure, high cholesterol, high triglycerides
• low immunity
• polyps, cysts, fibroids,
• obesity
• Respiratory problems; sinusitis, asthma
• skin problems; eczema, psoriasis, rashes

Read a Study of Water Fasting on the Treatment of Hypertension here

Fasting Contraindications
Relative contraindications to prolonged fasting include:

• pregnancy
• extreme weakness
• inadequate nutrient reserves
• some kidney problems
• cardiac instability
• the use of certain medications
• some types of cancer

( https://www.healthpromoting.com/water-fasting/why-undergo-fast )
​
Fasting is not for everyone and should only be attempted under medical supervision.
It is important to note that fasting is not a weight loss remedy on its own. It can help to reset the body (and the taste buds) but unless followed by a healthy diet and lifestyle it will not have a lasting effect.

MBTS EVENT
Let's Talk about Fasting - by Doug Evans (DO)
Please join us to discover the amazing health benefits of water fasting.
When: Wednesday, 24th April, 7 - 8.30pm
Where: Massage by the Sea, 199 Clovelly Road, Randwick
Bookings: Call 9664 4400 or email [email protected]
Light refreshments will be provided.
Seats are limited so book now!
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​We’ve all experienced that amazingly good feeling after a swim in the ocean. The exercise and cool water is refreshing and invigorating, but it’s more than that, a very different feeling to swimming in an indoors chlorinated pool. There are many reasons for this difference. Sea water has been used for healing throughout history. Hippocrates, the father of medicine, evokes the beneficial effects of seawater in his Treaty of Medicine.  The word for sea water therapy is thalassotherapy, from the Greek “Thalassa” meaning sea. Thalassotherapy health spas, in which heated seawater and other sea treatments are used therapeutically, have been around since the 1800’s. 

There are still thalassotherapy health spas today, mostly in Europe and Africa. Seaweed or mud wraps are available at most modern-day spas. For us lucky ones who live on the beautiful Southeast Coast of Australia we suggest you simply jump in the ocean!
​

1. Essential nutrients are absorbed through skin
   As well as excreting sweat and wastes, our skin also absorbs nutrients from the environment. Interestingly, seawater has a similar composition to our blood plasma. It is believed that minerals and other micro substances are absorbed by the skin through the process of osmosis. Sea water is rich in vitamins, mineral salts, trace elements, amino acids and living microorganisms which secrete antibiotic, bacteriostatic and hormonal substances with biological balancing effects. The mineral content of seawater includes magnesium which relaxes muscles and is calming on nerves. Iodine is essential for healthy thyroid function. Salt and potassium chloride speed up healing. 
2. Increases oxygenation of the body
   When we breathe in ocean mist, tiny molecules rich in iodine and charged with negative ions enter our body through the respiratory system. Negative ions accelerate our ability to absorb oxygen. They also balance levels of serotonin, a body chemical linked with mood and stress. This is why a walk on the beach can leave you feeling more alert, relaxed and energised.
3. Boosts the immune system
   The effects of immersing in cold water have been studied widely, and one of the most important effects discovered is that it boosts your immune system, helping to protect against cold and flu and other diseases. It also gives you an endorphin high, enhances your circulation, increases your libido, burns more calories and reduces stress. (stay tuned for more on the benefits of swimming in cold water in our winter newsletter!)
4. Increases lymphatic circulation and detoxification
   Any time you are submerged in water, whether it’s the swimming pool, lake, or ocean, you are essentially wearing full body custom compression! The force of the water on your body causes a significant increase in hydrostatic pressure creating an amazing movement of lymph. Every time you move and pump your muscles, the flow of the water and difference in pressure acts like a lymphatic massage, making swimming the absolute ideal form of exercise for stimulating lymphatic circulation and detoxifying the body.
5. Reduces stress and increased well-being
   The sound of ocean waves alters the wave patterns in the brain. This reduces stress and promotes well-being by lulling you into a deeply relaxed state. Add to this moderate exposure to sunlight which releases endorphins as well as being very beneficial for the skin and bones. 
6. There is something “spiritual” about swimming in the ocean
   Looking out to the ocean as the waves thunder towards the shore, even on a cloudy day, the awe-inspiring beauty and power of the ocean somehow rarely fails to bring a feeling of peace and soothe the soul. Something even more powerful happens as you immerse yourself in the cool body of water that stretches around the Earth. It is at once, grounding and invigorating. The beauty of the sea world beneath is breathtaking (that's if you are breathing underwater!). It is not unusual when swimming on the Sydney coast to spot enormous blue groupers, colour-changing cuttlefish, wobbegongs (bearded sharks), and even tiny turtles and sea horses.

You don’t even have to get wet to receive health benefits from the ocean! You can get thalassotherapy benefits from walking on the beach, breathing in the sea air or even having a seaside massage! (Reminds me of a place..) However, of course, it’s even better to jump right in! Enjoy the rest of Summer and make the most of our beautiful coastal city by taking the time to immerse yourself in the health-giving waters right at our doorstep.
​
References

• http://www.traveltowellness.com/thalassotherapy
• Thalasso Experience: What is Thalasso?
• http://www.pacificnaturopathic.com/articles/health_benefits_of_sea_bathing.html
• http://www.dailymail.co.uk/health/article-102698/Three-health-benefits-sea.html
• http://www.livestrong.com/article/406804-what-health-benefits-do-you-get-by-swimming-in-ocean-sea-minerals/
• https://www.lifehack.org/288238/6-amazing-health-benefits-cold-water-swimming
• http://www.lymphessential.com/2018/03/17/swimming-lymphatic-system/

Natural solutions to help you defend yourself against colds and flus.
​
Getting sick too often?
Whether you have a simple cold, a flu that makes you ache and sweat, or a long-term infection such as Ross River Fever, it’s a sign that your immune system has failed to defend you. We are exposed to viruses and bacteria daily, however we only get sick sometimes, and some of us more often than others. This is to do with how strong and effective your immune system is. If it’s robust, then even in a crowd of sick people, you
won’t develop symptoms of an infection. However, if your immune system is struggling, you will get sick more often and take longer to recover.

The army within
Your immune system is your body’s ‘department of defence’. It protects you from potentially harmful invaders by recognising and responding to them as a
threat. When the immune system is functioning well, it acts like a powerful, well-regulated army consisting of several highly specialised types of white blood cells.

Do you have weakened defences?
Factors that can contribute to the weakening of your immune system include:
• Physiological, psychological and emotional stress.
• Lack of exercise (or too much exercise if you
are overtraining).
• Lack of sleep, rest and relaxation.
• Diet low in fresh fruit, vegetables and lean
protein sources.
• Exposure to pollution, cigarette smoke and/or
extreme cold weather.

Boosting your immune system naturally
The secret to staying well is to build a strong, healthy immune system. Your Practitioner can assist you with advice on diet, exercise and natural supplements that are specifically designed to boost immune resistance. If you already have an infection, there are naturally derived medicines that your Practitioner can prescribe to reduce
the length of time that you’re sick, and may help to prevent the infection from recurring.

Vitamin C
Vitamin C increases the activity of infection fighting white blood cells; it also inhibits viral growth and reduces the incidence of the common cold. Vitamin C has been shown
to be most effective when given with other nutrients such as zinc.

Zinc
Zinc is crucial for normal development and function of your white blood cells. It’s also
critical for the production of antibodies, which remember previous infections and protect you against them. Therefore, zinc deficiency can dramatically reduce your ability to fight bacteria and viruses. Zinc supplementation has also been shown to reduce the severity and duration of colds and sore throats. Your Practitioner can test your body’s stores of zinc using a simple taste test. If your zinc test shows you to be low, then your Practitioner can give you a zinc supplement in either a powder
form, tablets or as a special zinc drink to improve your zinc levels quickly and effectively.

Astragalus membranaceus
Astragalus has been traditionally used for centuries in China to support healthy
immune function. It’s very effective for boosting immunity in people who have had chronic, long term infections.

Andrographis paniculata
This herb has a long history of use for viral and bacterial infections. Andrographis is effective in treating cold symptoms, including sneezing, runny nose, nasal congestion, sore throat, cough, hoarseness, chill, headache and fever. An important finding is that andrographis, at a dose of 6 g daily, works just as well as paracetamol for the treatment of fever and sore throat in upper respiratory tract infections.

Medicinal Mushrooms
Certain medicinal mushroom extracts (e.g. shiitake, reishi, coriolus, AHCC™) have a powerful effect on the immune system by enhancing the activity of protective white blood cells. These mushroom extracts can be used to treat acute infections. They can also be taken daily as a remedy for chronic immune weakness to maintain good health.

Probiotics - beneficial bacteria for healthy immunity
You may have heard of the ‘friendly bacteria’ or probiotics that live in your digestive system. These beneficial bacteria help keep your digestive system healthy, help you digest your food and keep your immune system in tip-top condition. Lactobacillus rhamnosus (LGG®), Lactobacillus plantarum (HEAL 9), Lactobacillus paracasei (8700:2) are all types of probiotics that have been proven to help support healthy immunity. LGG® is a registered trademark of Chr. Hansen A/S.

Simple ways to keep your army strong!
In addition to naturally derived medicines, you can follow some basic dietary and lifestyle advice to help strengthen and nourish your immune system:

Eat a diet high in colourful fruits and vegetables, as these have the best levels
of immune protecting nutrients. Fresh is best. Avoid produce that has been stored for long periods.

Avoid sugars, white flour (bread, pasta, biscuits, cakes, etc.) and excess alcohol as these foods are very low in nutrients and deplete your immune system.

Avoid or minimise stress at work and home. Stress hormones inhibit the function of all aspects of immunity. This could result in worsened infections and slowed wound healing. Taking time each day for relaxation and leisure is important for healthy immune function.

Exercise regularly.
Regular, moderate exercise seems to improve immune function. Find an activity you enjoy – such as dancing or swimming – and make it a regular part of your lifestyle for fun, fitness and a healthy immune system.

Increase water intake to six to eight glasses per day. Water is essential for all aspects of good health.

Get enough sleep.
Your immune system does its repair and rebuilding while you’re asleep at night.

Supplement your diet with recommended nutrients and herbs to boost your immune function. See your Practitioner before you get sick to find out what is the best way for
you to support your immune system.

Source: Metagenics - Patient Brochure
For more information, speak to your practitioner about boosting immunity.
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