What are Polyphenols?

Polyphenols, previously known as tannins are a large class of chemical compounds found in a variety of plants. The polyphenol component adds astringency and bite to certain plant foods. Think about when your black tea has become too strong or that red white that made the back of your throat squeeze a little. This effect is a defence plants have against attack by insects and hungry animals as well as gives plants their brilliant bright colours.

Most of our well known antioxidants in superfoods have these polyphenols to thank for their actions, neutralising free radicals, reducing inflammation and combating cell damage, providing us with longevity and vitality for many years to come. Studies have shown that a diet high in polyphenols has been found to reduce mortality rates by 30% in older adults (Source).

Used in the treatment of:

  • Irritable Bowl Syndrome
  • Type 2 Diabetes
  • Cardiovascular diseases
  • Gut health
  • Obesity
  • Inflammation

Recommended Daily Intake

Unlike other components of food such as calcium, protein, and vitamin D, there is no specific Recommended Daily Intake (RDI) of polyphenols at this stage. Experts instead recommend 5 serves of vegetables and 3 fruits per day, however this doesn’t highlight the need for them to be rich in polyphenols. Other experts suggest you “eat one of each colour per day” something green, something purple, something red etc.

 

Food Sources of Polyphenols

  • Vegetables
    • Asparagus
    • Broccoli
    • Capsicums
    • Onions
    • Radishes
    • Spinach
    • Tomatoes

 

  • Fruits
    • Apples
    • Blackberries
    • Blackcurrants
    • Black grapes
    • Blueberries
    • Cherries
    • Goji berries
    • Grapefruit
    • Plums
    • Pomegranate
    • Prunes
    • Raspberries
    • Strawberries

 

  • Drinks
    • Filtered coffee
    • Green tea
    • Peppermint tea
    • Red wine

 

  • Herbs and spices
    • Basil
    • Capers
    • Cinnamon
    • Cumin
    • Ginger
    • Olives
    • Oregano
    • Rosemary
    • Sage
    • Thyme
  • Others:
    • Black beans
    • Cacao powder
    • Flaxseed
    • Hazelnuts
    • Oats
    • Pecans
    • Rye flour
    • White beans

Need to Increase Your Polyphenol Intake?

Book in with Carly to get tailored nutritional, herbal and lifestyle treatment 

Learn about what Naturopathy can do for your Health and Wellbeing

Cold Water Morning Blast

The Scandinavian’s are renowned for their saunas and cold plunges into snow covered waters. And look at their health statistics, longevity and beautiful complexions! Blasting cold water at the very end of a warm shower shocks the circulation and sends the blood back to the skin, giving it a boost of oxygen and nutrients.

Your heart will race and you may say a few words kids shouldn’t hear! But you’ll have forgotten quickly once you are dry and dressed. You’ll feel invigorated and ready to bring some extra bounce to your day.

Benefits of Cold Water Blasts

  • Increase alertness – yes, it is a shock to the system, but the deep and hard breathing response to the cold water blast delivers extra oxygen to the cells offering more energy for your day
  • Improves hair and skin – hot water actually dries the hair and skin out, allowing vital moisture to be depleted. Cold water constricts the follicles and tightens the pores to make your hair appear shinier, stronger, and healthier by flattening hair follicles, and increasing their ability to grip the scalp.
  • Stimulates Circulation – as the cold water hits the body, the heart responds with increasing blood flow to the skin and tissues. This pulsing action of the heart can boost overall health by improving cardio function
  • Relieves muscle soreness – athletes take ice baths after training to reduce muscle soreness and relieve delayed onset muscle soreness. You can get this benefit from blasts of 10 to 15 degree water each morning
  • Increase stress tolerance – strengthening your will power and maintaining discipline during uncomfortable times, cold water blasts in your morning routine can improve your long term stress resistance

Here is your challenge: Switch to a cold water spray for the last 10 seconds of your shower. Start just a little cooler and see how cold you can go for how long

For best results, team your cold water blasts with some Dry Skin Brushing

Homemade Toxin Free Toothpaste

This home made toothpaste recipe for a inexpensive and natural alternative to health damaging commercial toothpastes. When we are looking at the toxins that you are putting in your body, its easy to focus on diet. But what other toxins are you putting in your body via your mouth? The bacteria present in the oral cavity is much like the gut bacteria, a balance of beneficial bacteria keeping harmful bacteria at bay. Most commercially made toothpastes are full of harmful chemicals that damage the harmony of the mouth bacteria and can change function in the digestive system.

Ingredients Commonly Found in Commercially Made Toothpastes

  • Artificial sweeteners – Since we have accepted that sugar can lead to tooth decay, manufacturers pumped loads of these lab borne sweeteners into toothpaste
  • Colours – that’s right, toothpaste doesn’t have to be pure white nor does it need to contain red, blue or green artificial colouring
  • Flavours – common mint and peppermint can be wonderful breath fresheners, but the artificial flavouring of them isn’t the same as the real thing. The worst flavours are found in children’s toothpaste, think bubblegum or fairy floss 
  • Fluoride – Despite claims that it prevents cavities, other studies have suggested otherwise
  • Propylene glycol – Also used to make anti freeze
  • Sodium lauryl sulfate – A foaming agent common in shampoos and soaps, this compound has been under much scrutiny for it’s possible pro-cancer history. Regardless of this, foaming soap does not belong in the happy balance of good digestive bacteria in the mouth
  • Titanium dioxide – this white powder is what gives toothpaste its pure white colour, however it too is being linked to cancer
  • Triclosan – an anti microbial chemical wiping out the healthy bacteria in your mouth

 

Start your morning off with this toxic free toothpaste recipe

120g baking soda (organic is best)
1 tsp sea salt
1 Tbsp coconut oil (optional)
2 -5 drops of peppermint essential oil
Hydrogen peroxide 3%
filtered water

  1. In a small mason jar or glass container, mix baking soda, sea salt, coconut oil, and peppermint oil.
  2. In a dark bottle, mix 1 part hydrogen peroxide 3% with 1 part filtered water and store separately to the powder
  3. To use, dip your toothbrush in the hydrogen peroxide and water mixture, then dip your toothbrush in baking soda mixture. Brush teeth as normal

Detox – Everything You Need To Know

Detoxing has become a popular term in health circles with fad cleanses coming into style, quick fixes, false claims and a zillion different detox products. Do we need to do a detox? Detox from what? What’s the difference between detox and a clinical detox? Let’s break this topic open and get to the bottom of it

Detoxification, Detox, and a Clinical Detox?

Detoxification is a natural metabolic process that occurs in the body every day, breaking down environmental and dietary toxins and by products, and subsequently excreted from the body. This detoxifying process occurs in several parts of the body; the liver, the digestive tract, skin and lymphatic tissue, but it’s important to note that every cell creates by products and pushes them out for these organs to collect and remove.

 

A fad ‘Detox’ sometimes referred to as a cleanse, is usually designed by those without medical or formal nutritional training, sold to the general population and often involves buying very expensive products. This approach doesn’t take into account your personal circumstances nor does it address your specific nutritional needs, and as they are sold to the general public, they have to have small doses, safe for anyone. This often leads to lots of money spent on things you may not even need, at doses that won’t do anything and no results.

 

Clinical Detox is done under the care and guidance of a health professional, tailored to what toxins and by products you’ve been exposed to and targets the body’s existing detox pathways in the liver, digestive system, skin and lymphatic tissues to eliminate them. Perhaps your liver is breaking metabolites down but the digestive system isn’t eliminating them, and your skin is attempting to do that job for them. Or due to long term exposure, your liver can no longer process as quickly as things are coming in, and it has started storing exotoxins in the lymphatic system. By enhancing those naturally occurring detox pathways, we are able to reduce the load on the detoxing organs.

 

A clinical detox, if performed well, does not have to be a painful experience, eating just grapefruit and lettuce A clinical detox is a period of rest from exposure to diet and environmental toxins whilst simultaneously supporting the capacity of your key detox organs

How Do We Detox?

Through diet and environment, we are exposed to more harmful irritants than ever before, and although our body was designed to expel by products that are harmful to itself, the incoming toxins can be too much for the body to process. What types of toxins do we process on a daily basis?

  • Medications (over the counter as well as prescription)
  • Environmental exposures (Eg: mould, construction materials, new paint)
  • Byproducts of cellular and metabolic activity
  • Contaminants in the soil food is grown in (Eg: car exhausts near farming areas)
  • Insecticides and pesticides in the environment and on our food
  • Processed food (eg: molecular changes to food when it is being processed)
  • Food additives, flavours, enhancers, colours, preservatives etc
  • Non stick frying pans, plastic bottles, containers and utensils
  • Less than ideal water sources
  • Synthetic clothing and bedding
  • Toiletries and beauty additives – learn more about clean beauty regimes 

 

detox

All of these are broke down in the liver via 2 pathways known as Phase 1 & 2, taking them from active fat-soluble particles, to inactive water soluble molecules ready for the intestines and kidney to release. These 2 phases require quite the list of nutrients to perform this vital detoxing job and without enough of these nutrients, the liver will store the toxins elsewhere in the body, usually in adipose tissue (tissue made up of fat cells)

 

 

 

Who Needs a Detox?

A  ‘detox’ was previously a term used when describing the process of people withdrawing from drug substances, giving up cigarettes, or something that was only needed by those with terrible diets. Now the picture of someone who needs a detox looks very different. Now anyone with a large load of toxins coming in and/or impaired detox pathways could require a Clinical Detox.

Genetics and background also influence your body’s ability to detox. People with the same diet and environmental exposure have been known to process the toxins differently.

Generally most people are advised to undergo an intentional detox 1-2 times per year for about 4-6 weeks.

Symptoms and signs of Excessive Toxin Burden

  • Food sensitivities
  • Sensitive to perfumes and toiletries
  • Auto immune diagnosis
  • Abdominal Bloating
  • Fatigue
  • Prone to thrush
  • Reoccurring UTIs
  • Skin issues
  • Sinusitis
  • Headaches
  • Heavy periods
  • Unexplained weight gain (stores toxins in adipose tissue)
  • Antibiotic use
  • Prescription medications
  • Deviating from good health

The 3 Steps of a Clinical Detox

  1. Tame those incoming toxins. You don’t need a fancy juicer for this, just remove any dietary irritants and include high vegetable intake for fibre and good quality protein for optimal enzyme production.
  2. Repair and Restore detox pathways. This is where supplements usually come into the plan, High nutrients to fuel your body’s functions, anti inflammatory herbs and possibly a powder to optimise that nutrient intake quicker.
  3. Eliminate it out. Gentle stretching and strengthening to promote movement as well as active exercise to encourage sweat and circulation

 

Detoxification processes are a science, not a hobby. A clinical detox must be tailored to you and your requirements, not an off-the-shelf product sold to everyone

 

How Will You Feel After a Clinical Detox?

With the elimination of toxins in the body, all bodily functions improve. You can expect to have:

  • More mental energy – concentrate and focus for longer, feel more present
  • Enhanced energy production leads to more physical energy – enjoy greater agility and less physical fatigue
  • Clearer skin – as the skin will no longer need to be eliminating the body of its internal problems
  • Sleeping better – less toxic burden means the body can focus on producing feel good hormones and rest more soundly

 

Empower your health with a tailored clinical detox with your Naturopath Carly