Newsletter 10 Yarraville Health Group welcomes in its tenth year this month. We would like to give a special thanks to all our clients, both old and new to YHG, for your continued support in this time. Both Moira & myself would also like to thank our staff & practitioners who have all contributed in so many ways to make YHG an inspiring, successful multi-disciplinary health-care practice. In this newsletter we have three timely articles to help you through the ups and downs of winter...enjoy"   By Rowenna Halge, Naturopath. Naturopathic immune support helps strengthen the body’s immune defence system to protect against infections. The therapeutic goal is to boost immunity by targeting body system imbalances and supporting the main components of the immune system to help maximize your defence and recovery levels. Naturopathic Immune Support Defends against ingested germs and helps promote efficient absorption of immuno-nutrients from food Helps keep your circulatory-respiratory system healthy and efficient Supports peak cellular health and stimulates white blood cells to attack cellular invaders Supports a healthy lymphatic system crucial to the body’s defence so that harmful invaders are carried to nodes for neutralization Maintains the lining membranes of genitor-urinary system, promoting healthy toxin elimination and helping to fight germs Optimize healthy skin by helping to promote cell growth and protecting us against harmful micro-organisms. Many pharmaceutical medicines act to suppress the symptoms or respiratory infection while the infection itself eventually resolves in the background. Other medicines such as anti-biotics fight the battle for us often with unfortunate consequences in the gut and for the immune system.  In the mean time natural immunity has not had the opportunity to meet the challenge as effectively as it could. After the infection is eventually resolved the immune system is left in the same weakened state it was in before the person got sick. We are now in the middle of the winter season and our main focus is to prevent colds, flu allergies and minor upper respiratory infections. There will be times when the body needs support to meet the challenge of infection. Ideally you want a form of therapy that works with the body to strengthen the immune system to prevent illness or to help the body deal with infection more effectively. In many cases getting a cold is not really a problem if the body’s immune system is vital enough to mount an adequate immune response. After case taking and naturopathic assessment and/or diagnosis, a naturopathic  prescription that aims to support immunity may involve varying combinations of: Immune stimulating/protective herbs such as Allium sativum, Echinacea purpurea, Zingiber officinalis, Olea europa, Andrographis paniculata, Astragalus membranaceas; Herbs to raise vital reserves of energy such as Withania somnifera, Eleuthrococcus senticosis; Immune enhancing vitamins and minerals such as Vitamin C, Zinc, Selenium, Vitamin E and Vitamin A. When the immune system is working optimally: We can prevent infection in the first place; Minimize both the severity and duration of the infection; Suffer far less discomfort during the illness; Have less need for a lengthy resolution and convalescence; Less chance of suffering from recurring infections; And ultimately a stronger, vital immune system. By Dr Rebecca Gosling. Anxiety and depression are clinically diagnosed conditions, but what if you feel emotionally unsettled, listlessly irritable, inexplicably nervous or restless, and don’t feel like it’s serious enough to approach your GP about it? Traditional Chinese Medicine is a good place to start. From the birth of Chinese Medicine, it has been acknowledged that emotions affect health, and in diagnosis for any physical ailment, mental health cannot be ignored.  In practice this translates to mean that a Traditional Chinese Medical consultation will evaluate the extent that emotion influences the little health irregularities that would otherwise go unmentioned. An acupuncture treatment is able to address these symptoms effectively, but also allow an avenue to address the emotional stresses that may be causing a pattern of seemingly unrelated symptoms. A bout of poor sleep, digestive irregularities, headaches, awareness of our own heartbeat, spontaneous sweating, an inability to ‘think straight’ are all perhaps small and bearable complaints, but left long enough can accumulate to affect our day to day living and coping mechanisms for larger stresses that come along. Regular acupuncture consultations with registered health care practitioners such as Mark and myself can enable you to keep your health at its best, have a sounding board for your emotional health, and ensure you are coping with life’s irregularities. Poor sleep quality can affect us in a range of ways including: • Reduced work performance • Reduced academic performance • Strain on personal relationships • Increased auto and workplace Accidents Approximately one-third of our lives are spent in bed, so watching what position you sleep in is extremely important to maintaining a healthy spine. Sleep allows the body to rejuvenate, physically and mentally, to ensure you wake refreshed. Chiropractors are the spinal health experts, and understand the vital role that sleep plays in health and overall wellbeing. Patients with spinal problems have greater difficulty falling asleep, have more frequent awakenings, sleep subjectively less well, take more and longer naps, and snore more*. Sleep disorders such as insomnia have been associated with ‘painful musculoskeletal conditions that may result in sleepiness, irritability and feelings of misery.’** Poor spinal health can adversely affect sleep. Chiropractic cares for spinal problems that can prevent a good night’s sleep. Through their minimum five years full-time university training, chiropractors are equipped to provide specialist advice on a range of sleep topics including sleeping posture, mattress and pillow selection, nutrition and exercise. Each week approximately 200,000 Australians utilise chiropractic care. Many of these patients advise their chiropractors that they sleep much better after receiving proper spinal care. So if you are searching for a good night’s sleep, discover for yourself why “there’s so much more to chiropractic.” * Biering-Sorensen, F., & Biering-Sorensen, M. (2001). Sleep disturbances in the spinal cord injured: an epidemiological questionnaire investigation, including a normal population. Spinal Cord, 39, 505-513. ** What’s new about sleep? (2001). Journal of the American Chiropractic Association, 38(9), 8-18.     Newsletter 9 Estimates are that as many as 80% of smokers in Australia have tried to quit  at least once without success, with at least 30% of smokers trying to stop in the last 12 months. Going cold turkey is brave, but if you have tried before or want support to help your body adjust to a healthy future without smoking join us with a holistic approach to quitting. Flordis Herbal Medicines/have selected 10 Naturopaths in each state of Australia to implement a nation wide smoking cessation programme. This programme is designed to help you manage the symptoms associated with quitting tobacco smoking /without using drugs or nicotine replacement/. It incorporates natural approaches which have the best evidence that they will work for the majority of people. What is Remotiv? Remotiv is a clinically proven herbal product to manage moods and reduce irritability and anxiety, which can be a problem for people giving up smoking. The special extract of this herb acts on the dopamine pathways in the brain which may have a direct effect on addiction. You may well have already tried to give up and you will know that it is not an easy road you have ahead. Alongside the use of Remotiv, I will be recommending holistic approaches to help you while giving up smoking which include adaptations to lifestyle, stress management techniques, exercise, adequate sleep and relaxation, and specific dietary recommendations.  Deciding to quit smoking is a big decision which will affect the rest of your life. Our addictions are not just physical. They often detrimentally impact on other areas of our lives.  To ensure the success of your decision, put yourself in a situation where you are really ready, receiving the support you need on a physical and mental level. If you are interested in enrolling in the Remotiv Smoking Cessation Programme please come into the yarraville health group and find out if you are an eligible participant. Patient Enrolment Forms are available at reception. Read more on Remotiv > Chiropractic is widely recognised as one of the safest and most effective therapies for musculoskeletal conditions Chiropractic - the largest non-surgical, non-drug prescribing, primary contact health profession in the world. A natural approach to health, chiropractic focuses on the relationship between the spine and the nervous system. The primary focus of chiropractic is the location, correction and prevention of impairments to the nervous system. Chiropractic has an excellent safety record and avoids drugs and invasive procedures. In relation to the treatment of neck and back pain, studies have shown that a course of chiropractic care was 250 times safer than a course of anti-inflammatory drugs*. Although chiropractic care has an excellent safety record, no health treatment is completely free of potential adverse effects. The risks associated with chiropractic, however, are extremely small. To put things into perspective, you have a greater chance of being injured in a car accident than from chiropractic care. Chiropractors are highly qualified and trained professionals who study full time at university for a minimum of five years. Each week, there are approximately 200,000 visits to Australian chiropractors for a broad range of reasons. Chiropractors are the superiorly placed spinal health experts with medical equivalence in basic sciences. Discover for yourself why “there’s so much more to chiropractic.” * Dabbs, V., & Lauretti, W.J. (1995). A Risk Assessment of Cervical Manipulation vs NSAIDS for the Treatment of Neck Pain. Journal of anipulative and Physiological Therapeutics, 18 (8), 530-536. Newsletter 8 Our fantastic gift vouchers for 1/2 hour to one hour massages Memory Foam Adjustable Pillows for personal comfort - One size suits all! This luxurious pillow which features removable foam inserts, giving you as many as 12 simple adjustment options so you can create the pillow to suit your comfort needs. This Luxurious Memory ™ ORIGINAL version is in super-soft visco elastic ("feeling is believing") ... a new-age temperature-sensitive foam that responds to your body's warmth and moulds and shapes to your head and neck, encouraging the natural alignment of your spine by providing even support and optimum comfort. CompleteSleeprrr Memory ™ ORIGINAL is designed for those seeking a super-soft pillow and also for those requiring a lower pillow. It comes in a 'breathing' open weave cover. $79.95 and for the ultimate aromatic Christmas stocking filler olive oil soap by food for your skin Food For Your Skin are handmade body products made on a weekly basis by hand, using fresh natural ingredients. There are no harmful ingredients used in our products. They are free of any artificially synthesised compounds and do not contain petrochemicals. They do not contain any sodium sulphates (SLS = sodium laureth/laurel sulphate) chemicals, which have been speculated to lead to varying forms of cancer and kidney damage in animals and humans. Our products are not tested on animals. Newsletter 7 Give your body a fresh start with a SPRING DETOX! Undergoing a detoxification program is one of the most effective ways to rapidly improve your health. During the colder months we indulge in richer foods, the body slows down and we are generally less active. As spring approaches, we want to step out more. Internally the body also steps up and increases its capacity for detoxification making this the ideal time to undertake a detoxification program. What a Detox can do for YOU! Detoxing provides your body with a well needed break from all those things that act to impede your body’s ability to be healthy. This well needed break and the support that a detoxification program provides will allow the body to work toxins out of your system. The results of a detox are numerous and will vary depending on the degree of toxicity and the point of vulnerability in your body. You will experience an increase in energy and a greater capacity to bring the body back into healthy balance.   The benefits of a well planned detox include: Increased energy and vitality Healthy skin Balanced hormones Stronger immune system Healthy weight loss Improved mental clarity Efficient digestive system The Programme Involves: Regular and effective support and advice from a qualified naturopath A thorough, well planned and safe detoxification program A cleansing, easy to follow diet Remedies to assist in gut repair, inner cleansing and liver detoxification and the removal of wastes via all elimination channels Regular moderate exercise Adopting a healthy lifestyle, avoiding drugs, alcohol, tea and coffee Why Detox? Detoxification is a natural bodily process, however with prolonged exposure to toxins and/or inadequate capacity to eliminate waste, toxins accumulate in our body becoming an ongoing source of ill health. A detoxification programme improves your capacity to eliminate toxins. Environmental Toxins Bacterial & microbial toxins found in the air, water and food we consume. Heavy metals, pesticides, tobacco, alcohol, food additives, solvents and hormones. Internal Toxins Bad bacteria and chemicals produced by the digestive system. Hormones and chemicals over produced by the body. You may benefit from a detox if you experience any of the following: Low energy or fatigue Headaches or migraines Difficulty concentrating or staying focused Depression, anxiety or mood swings Muscle aching and/or weakness Dark circles under your eyes Indigestion, bloating or gas after meals Bad breath Constipation or Irritable Bowel Syndrome Sluggish metabolism Excess weight or obesity Recurrent colds and flu Allergies including hayfever, asthma or sinusitis Persistent skin conditions (eczema, psoriasis or acne) Chronic illness Exposure to chemicals and drugs (including alcohol or cigarettes) Are you ready for that fresh start ? Book in now for a Spring Detox beginning this September at the Yarraville Health Group New patients to naturopathy receive $20 off the initial consultation. Special discounts apply to existing naturopathy patients.   ACUPUNCTURE SPRING TIME OFFER “You, me, us, we” – Mohammed Ali Just as this quote recognizes our connection to each other, so too do the 4 seasons connect with us. In Summer the seasonal energies are very warming; encouraging movement and activity. In Autumn, a slowing and pensive phase occurs where energies begin their preparation for the cold change cycle ahead. Winter is supposedly a time of recovery and building, a quieter time with less activity therefore allowing tonification to occur. The Spring cycle is representative of rebirth, renewed energy and vigor. In the Winter/Spring phase we can all be vulnerable to becoming unwell (sick) and this is due to the spring energies starting to expand out Qi, in preparation for more movement and connection. If we have not rebuilt our energies effectively over Winter or have already been sick and left feeling below par, the expanding and renewing energies of Spring can be too strong. This instigates change in a person who really needs to be contracting and tonifying a little more before this new phase will be beneficial to us. If you are not as vibrant as you think you should be and want to embrace Spring fully and get the most out of this season of re-birth, then consider using Chinese Medicine. Acupuncture can help you catch up again with the yin/yang cycle of the seasons, assisting you to live energetically, in accordance with the new season approaching, namely Spring. Mark and Rebecca use special Acupuncture points and diagnostic techniques that will wake up the body and lift the spirits. For the first month of Spring a Special Offer of $15 OFF exists for those of you wishing to make the change. We look forward to seeing you. ‘May we all be able to live in accordance with the seasons’. Dr. Rebecca Gosling (Doctor of Chinese Medicine) Dr. Mark Hastie (Doctor of Chinese Medicine) Newsletter 6 Chronic Fatigue Syndrome - Dr Giselle Withers, Clinical Psychologist What is Chronic Fatigue Syndrome? Chronic Fatigue Syndrome (CFS) is an illness characterised by persistent or relapsing unexplained fatigue, of more than six months duration. Other symptoms of the illness may include muscular and joint pain, headache, tender lymph glands, sore throats, unrefreshing sleep, and difficulty with memory and concentration. The severity of symptoms can vary from day to day, and many people have to give up work or study, and greatly reduce their social, family or leisure activities. There is no blood test for CFS/ME, so diagnosis is based on the clinical assessment of symptoms and disability a person describes, and by ruling out all other conditions known to cause fatigue. There are no specific causes of CFS, but there is some evidence that a viral infection or other infections, high levels of stress, or major life events may trigger the condition. Changes in the immune, nervous and hormonal systems have been found in people with CFS, but it is not clear if the changes are the cause or the result of the condition. Some people with CFS also suffer from other health problems, such as irritable bowel syndrome, depression, and anxiety, which can exacerbate symptoms and complicate recovery. Overcoming Chronic Fatigue Syndrome It is possible to recover from CFS. However, there is still controversy around which treatments are most effective. While different medications (synthetic or natural) have been effective for some people they do not work for everyone. Having a supportive GP and getting specialist medical advice, is very important to determine what treatment approach will be best for each person. Rehabilitation approaches, which include activity, rest and sleep management advice are also effective, and work best with the specialist skills of trained health professionals. Several studies have demonstrated that *Cognitive Behavioural Therapy (CBT)*, which incorporates sleep management, graded activity, using appropriate rest, has also been effective in helping people recover from CFS/ME. CBT aims to help people understand their illness, provides empathic support, improve sleep, increase general functioning, improve mood and anxiety related to the illness, and generally helps people cope with the debilitating nature of CFS. CBT can also help improve self-esteem, relationships and work functioning that are commonly affected by CFS. Treatment at Yarraville Health Group Dr Giselle Withers, a clinical and health psychologist at YHG, worked for two years at a leading Chronic Fatigue Syndrome Service at St Bartholomew’s Hospital in London. She has been trained by U.K. experts in Cognitive Behavioural Therapy for Chronic Fatigue Syndrome and has helped many people overcome CFS with this approach. She also specialises in sleep management, and treatment of anxiety and depression, which enables her to work very effectively with people faced with this complex combination of symptoms. Please contact Giselle for more information on CFS. Referrals from GP’s are able to access a Medicare rebate for treatment sessions. TRIGGER POINT THERAPY What is it? How treatment can benefit your health, Darinka Valkovic – Remedial Massage Therapist Trigger Points are points, which are both, tender locally and associated with reproduction of pain at a distant site. (i.e. Trigger Points in the shoulder referring to the neck, or Trigger Points in the neck referring to the head/forehead). They are found in bellies and tendons of muscles, in ligaments and other soft tissue. They are also found in scar tissue. (Travell & Simons, Myofascial Pain and Dysfunction) – The Trigger Point Manual Vol. 2. Trigger Points were labelled by Travell in 1952. There are many perceived causes of Trigger Points including acute overload, overwork fatigue, direct trauma, chilling of fatigue muscles, muscle imbalances and low oxygenation of tissues aggravated by tension and stress. These are very common factors for all of us in our everyday life, which invariably means at some point or another Trigger Points will impact on your health. Remedial Massage involves a combination of techniques, one of which includes Trigger Point Therapy. Depth of treatment may vary considerably from patient to patient which involves application of direct pressure. Combined with correction of postural imbalances and stretches this type of therapy is ideal for acute and chronic pain problems caused by headaches, stiff neck, shoulder pain, upper & lower back, sciatica and stress which are common results of our sometimes hectic lifestyles. Digestive Health by Rowenna Halge - Naturopath. More and more scientific research has focused upon the interrelation of problems of the gastrointestinal system and other body systems. In many cases there is significant involvement of the digestive system at the centre of immune, hormone and mental health problems. Dysbiosis One of the most prevalent problems suffered is what is known as dysbiosis. Intestinal dysbiosis is a disruption of the normal microflora within the intestinal tract. These microflora are beneficial bacteria that play an important role in the production of vitamins, the regulation and action of the immune system, the protection of the intestinal barrier system, the production of short chain fatty acids and the lowering of neurotoxic components. In other words, our immune system, and much or general health begins and relies on the healthy functioning of the gastrointestinal system. The Symptoms of Dysbiosis There are a myriad of symptoms associated with dysbiosis, but the common symptoms are bloating, flatulence, fatigue, headache, chronic joint pain, hormonal irregularities, food allergy symptoms and general malaise. Dysbiosis and Mental Health Dysbiosis leads to impaired metabolism of fat, carbohydrate, protein and B vitamins and a reduction of these and other precursors necessary for neurotransmitter synthesis. Without these integral co-factors, neurotransmitters such as serotonin and dopamine can be placed out of balance and lead to depression, anxiety and sleep disturbances. The Causes of Dysbiosis The main causes of dysbiosis can be attributed to modern lifestyle. The consumption of a nutrient poor diet, high in refined carbohydrates, low in soluble fibre, low in protein Inadequate stomach acid Food sensitivities/allergies Recurrent anti-biotic use Excessive Alcohol use Non steroidal anti-inflammatory drugs. Stress also has an impact upon gut function. Naturopathic consultation will seek to identify contributing causes of dysbiosis and the attending symptoms as part of a full case history. Treatment of Dysbiosis Treatment is then tailored to address these underlying causes. In the case of low stomach acid (an initial state that can lead to dysbiosis) certain herbs, nutritional supplementation and dietary treatment is prescribed to help increase upper digestive function. Food sensitivities are addressed where necessary, beginning with the administration of a gut healing treatment protocol and a low tolerance diet. In all cases, dietary changes are introduced along side nutritional supplementation. The use of high quality and high dose strains of acidophilus are also used to replenish and bring bowel flora back to balance. The aim is to restore adequate function of the gastrointestinal system initially with herbs and supplementation but the long term goal is to help bring back the body’s capacity to hold itself in balance. Newsletter 5 NEW PRACTITIONERS AT YHG Introducing Rowenna Halge, Naturopath Rowenna is a naturopath with a Bachelor of Health Science and a member of the National Herbalists Association Of Australia (NHAA) and the Homeopathic Education and Research Association (HERA). She looks forward to meeting with you in the new year. Is it time? Will your New Years Resolution involve giving up smoking, coffee, any other vice? Or do you feel the need to change your eating habits, lose weight, exercise more? Do you want more energy to make the next year better than the last? With any commitment to change, we can benefit from support. We can access our will to change and the motivation to live in a way that not only sustains us but brings us closer to what we want to realize. Naturopathy can help by providing nutritional, herbal and therapeutic support for the whole person undergoing physiological and mental/emotional changes. Certain herbs and nutritionals have been shown to provide the support you need to pass through the otherwise difficult withdrawal period from substances such as nicotine or alcohol. Dietary changes such as moving away from a high fat and/or carbohydrate based diet can also be very difficult. For this reason, it is important to approach these changes to diet with support. This may come in the form of dietary recommendations as well as herbs, and nutritionals to support the digestive processes, improve fat metabolism and treat blood sugar irregularities.. Your body including your nervous system requires support at these times. It may be as simple as using herbal bitters before meals to prime the digestive system or nutritional support to ease withdrawal symptoms such as anxiety and irritability. Some form of exercise is also very important. How will you pace yourself? What plan do you have to be successful in making the changes you have spent some time thinking about? As you embark on the road to better health, remember… it doesn't have to be that difficult. Come in and get the support you need, Rowenna our naturopath will be available for consultation from mid January. Introducing Dr Giselle Withers, Clinical Psychologist. Giselle is a Clinical Psychologist and a member of the Australian Psychological Society. She helps people overcome a wide range of problems that cause psychological distress, such as depression, anxiety, stress, sleep problems, chronic pain, low self esteem, relationship difficulties, and she has expertise in treating Chronic Fatigue Syndrome. She has also completed research relating to eating disorders. Having recently spent 4 years in the U.K working as a clinical psychologist, Giselle is looking forward to working at YHG. She has appointments available on Mondays, Wednesdays and Thursdays- after hours appointments are available. Please call our reception on 9689 7901 to make an appointment. Introducing Ange Rice, Remedial Massage Therapist Over the past eight years, Ange has specialised in massage therapy for sports people - ranging from those trying to maintain general fitness to athletes competing at an elite level. Massage is one the most effective therapies for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly this may not only aid recovery, but also help prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity can lead to stresses on joints, ligaments, tendons and the muscles themselves. Sports people who are looking to improve performance and increase their competitive edge do so by adopting a training schedule to advance their skill, strength, stamina, flexibility and speed. The aim is nearly always to systematically increase the level of training and thereby subject the body to gradual and controlled overuse. It's this overuse which often creates problems and imbalances in the soft tissues. If ignored, they will not only hinder the athlete's rate of improvement, but in many cases their performance may be impaired and ultimately the athlete could develop more serious conditions. As an integral part of any exercise training program, massage can help the sports person to maintain a much healthier physical state. Ange is available every Saturday at YHG for remedial massage appointments, please call our reception on 9689 7901. SEASONAL HEALTH TRANSITIONS Dr. Mark Hastie (Doctor of Chinese Medicine) The worlds changing weather patterns and our seasons extreme variability does affect your health. Subtle ebbs and flows of temperature and small transitory change patterns should be how we experience our seasons, but this is often now not the case. Chinese Medicine believes our external environment impacts enormously on our psycho-emotional and physical health, particularly when out of season weather is experienced. This upsets the adaptive body responses of our already fragile and sensitive physicality's. Such signs and symptoms may include: * Lethargy * Moodiness * Feeling disconnected * Insomnia * Generalized aches and pains * Bowel dysfunction * Bloating or/and indigestion * “Cloudy” head * “Heavy” limbs * Poor memory * Decreased concentration/motivation * Dizziness/vertigo * Generally feeling not right Chinese Medicine understands the impact our environment has on us, and the relationship between our internal self and the external environment. It makes sense of and can treat many problems associated with seasonal health and body adaptation mechanisms. If you are affected by current seasonal changes and don't feel at your peak, then some Chinese Medicine internal/external balancing treatment may be just what you need, particularly at this time of the year. To make an appointment to see Mark, our Doctor of Chinese Medicine please call our reception on 9689 7901.   Newsletter 4 HEALTH PSYCHOLOGY AT YHG Dr. Moira Junge – Health Psychologist Moira's main interests lie in the reciprocal relationship between one's physical and emotional well-being. Health Psychologists have knowledge of biological, psychological and social determinants of health and illness. Moira has completed a Doctorate in Health Psychology at LaTrobe University and specialises in psychological treatment relevant to health and illness (eg. sleep problems, grief, adjustment to illness, smoking cessation, eating problems, stress, anxiety and depression). She has worked in the health field for seventeen years. No referral is necessary and private heath rebates apply. Please call to make an appointment or even an informal chat with Moira about what she may be able to offer you or someone close to you. FOOD FOR YOUR SKIN now available at yhg hand-made by Greta Pickering Food For Your Skin are handmade body products made on a weekly basis by hand, using fresh natural ingredients. Greta has been running her small business for the past six years. Healthy bodies need healthy food and it makes sense to feed them with the best natural ingredients. Your skin is like a sponge – permeable to chemicals and it too needs natural ingredients to enable it to breathe, live longer and survive in our polluted, busy world. There are no harmful ingredients used in our products. They are free of any artificially synthesised compounds and do not contain petrochemicals. They do not contain any sodium sulphates (SLS = sodium laureth/laurel sulphate) chemicals, which have been speculated to lead to varying forms of cancer and kidney damage in animals and humans. Our products are not tested on animals. Why Olive Oil? We use Olive Oil as opposed to other vegetable oils because Olive Oil is the only vegetable oil that retains the integrity of its molecules during saponification (the soap making process) ensuring 100% moisturisation of the skin and a very healthy alternative to chemical based soap. These pure olive oil soaps and body products are best enjoyed when shared with a friend. Come into Yarraville Health Group to try or purchase from the large selection available of these great products. Newsletter 3 CARING FOR YOUR SPINE Dr. Trevor Junge - Chiropractor Ideally its best to sleep on your back or side. Avoid sleeping on your stomach – this requires you to turn your neck, which can put tension on both your spinal curves and the nerves exiting your spine. Use one good quality pillow that supports your neck and keeps it in line with the rest of your spine. I recommend a ‘contour' shaped pillow that supports your head and neck evenly. Use a mattress that supports your body weight evenly and encourages your spine to stay in its natural alignment. When lying on your side your spine should appear straight from head to hips. A bed that is too firm will elevate the hips and shoulders, causing the spine to sag in the lower back region. Similarly, a bed that is too soft will cause the spine to sag at the hips, both resulting in localised pressure on the spine that can lead to fragmented sleep and longer term health problems.   WHAT IS…. ‘BOWEN THERAPY?' Darren Salerno - Massage & Bowen Therapist Developed by Tom Bowen in Geelong in the early 1960's, this healing technique is a relative newcomer in the broader world of natural therapies. It is now used worldwide and several interpretations of his work are now being taught, these being known universally as ‘Bowen moves'. There is a great deal of research currently being conducted into how and why Bowen moves promote healing. In most instances, the basic Bowen move is a gentle cross fibre manipulation of the fascia or connective tissue. These specialised moves are applied to specific muscles, tendons and ligaments, initiating relaxation of the muscles and reduction of nerve pressure. This allows the body to make appropriate adjustments to re-align and balance for improved health and wellbeing. ‘Bowen' is used on a multitude of ailments, such as muscular and spinal complaints, to visceral (organ) conditions. Its successful use with debilitating and degenerative conditions is profound. One of the major advantages of Bowen Therapy is that it is among the more gentle of healing modalities. For those of you who are not keen on anything too firm, most Bowen moves require anything more than a gentle touch. However, this gentle touch can produce amazing results!! Newsletter 2 IS YOUR FOOD MAKING YOU SICK? Are your hormones making you mad, sad and generally unpleasant? Certain foods can trigger immune system responses and can cause numerous symptoms you may not associate with the food you eat such as runny or blocked nose, headaches, diarrhoea or constipation and skin problems. Beth Bundy, our naturopath, now offers a simple finger prick blood test to determine which foods you are intolerant to. The test covers 96 foods, including dairy and grains. And girls, if you suffer from any menstrual problems, including menopausal symptoms or other disorders such as endometriosis or polycystic ovaries, we offer hormone testing. The simple test kit measures your salivary hormones and can be conveniently done at home. Once we receive results from the tests, Beth will devise a treatment plan to help you reach optimal health and wellbeing. COME & TRY THIS! CUPPING (Ba Guan Zi) The ancient tradition of Chinese cupping consists of using varying sizes of small glass cups with a smooth and rounded mouth to create a partial vacuum over the skin. When placed over the muscles that require treatment, the vacuum effect hastens the healing process by stimulating circulation and drawing blood towards the surface of the body. The process takes between 3-10 minutes and might be part of a massage treatment or acupuncture if requested. Excellent for lower back, thoracic, abdominal and shoulder pains. Newsletter 1 SIMPLE SELF AWARENESS CAN HELP MAKE THIS AUTUMN PAIN FREE Dr. Rayne Goodwin - Osteopath Let's face it, we all push ourselves way too hard (myself included). Between work, family and friends there is often little time left for the most important person in your life…. YOU! We push our bodies to get all daily tasks achieved and rarely recognise it's effects until we feel pain. Pain is usually the last symptom the body experiences, it takes constant repetitive postural strain to get there. So how do you stop the cycle? Simple…become more aware of your body. I have three simple challenges for Autumn…all that will help you get back in touch with yourself. (1). Close your eyes, put your attention to your feet and feel if the weight is evenly distributed. Typically, one foot will carry more weight and is commonly the side where either low back pain or leg pain is felt. Also take note of where the pressure is in your feet, forefoot? Hind foot? Outside edge? Inside edge? Ideally, you want it somewhere in the middle. (2). Be more aware of what you are doing. Do not lift and twist, always face your whole body to where your attention is. Otherwise you strain muscles, ligaments and most painful of all, you can overtime even herniate a disc. (3). Breathe! It's simple, easy and effective in increasing body awareness and decreasing stress. Before you go to sleep (especially if your body aches or your mind is racing), relax and experience how you breathe with these three steps. Most people breathe shallow and into their tummies using only a small portion of your lungs capacity. Step 1 - Place your hands on tummy and feel it rise and fall - notice the quality and the flow. Is this easy or hard for you to do? Step 2 - Once you have done that, slide your hands to your ribcage. Let the air you inspire move your hands away from each other. For most, this is hard. Step 3 - Last, place your hand on your chest bone (just beneath your collar bone) and inspire the air fully so the hands and chest rise upwards towards the ceiling. Once you have done your awareness exercise, go through Step 1 to 3 in one inspiration (air in) and do the reverse in expiration (air out). Repeat ten times. You may even get dizzy from the wonderful oxygen. Congratulations , you have just successfully performed Diaphragmatic Breathing – For more HELPFUL TIPS, come and see me at YHG!