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Parkinson's

How the Cell Danger Response Blocks Healing—and What Limbic Retraining Can Do About It

What Is the Cell Danger Response?

Imagine your cells as little workers in a town. When life is good, they make energy, communicate with each other, and keep everything running smoothly.

But when a threat arises—like toxins, chronic infections, emotional trauma, or stress—your cells go into survival mode. They shut down normal operations to focus on defense.

This is known as the Cell Danger Response (CDR)—your body’s way of protecting itself from harm.

What Happens When the Cell Danger Response Gets Stuck?

The problem is that sometimes, even after the threat is gone, your body doesn’t switch off the alarm.

When the Cell Danger Response stays active, your body gets stuck in chronic inflammation, poor energy, and immune system confusion.

You can’t fully heal in this state.

Common Triggers for the Cell Danger Response

Your body might enter and stay in CDR due to:

  • Chronic infections (e.g. Lyme disease, Epstein-Barr virus, mould illness)
  • Environmental toxins (pesticides, heavy metals, mould toxins, pollution)
  • Emotional or physical trauma
  • Mitochondrial dysfunction (the powerhouse of the cells creating cellular energy issues)
  • Ongoing stress (emotional, mental, or physical)

Even when these triggers are removed, your cells may continue to behave like they’re under attack.

Why You Can’t Heal While Stuck in CDR

When CDR is active:

  • Healing and cell repair slow down or stop
  • The immune system becomes overactive or depleted
  • Sensitivities to foods, supplements, and treatments increase
  • You feel wired but tired, with sleep problems and fatigue
  • Inflammation spreads, especially in the brain and gut

In Parkinson’s disease, this is particularly concerning, since CDR can worsen:

  • 🔥 Neuroinflammation (Brain Inflammation) – In Parkinson’s, brain cells are already inflamed. The CDR adds more stress by keeping the brain in “attack mode,” which can speed up damage and worsen symptoms like brain fog, mood changes, and fatigue.
  • ⚡Mitochondrial Stress (Energy Breakdown) – Mitochondria are the cell’s batteries. In Parkinson’s, they don’t work well—and the CDR makes it worse by lowering energy production even more. This leads to more fatigue and poor healing.
  • 💔 Dopamine Loss – Parkinson’s symptoms are due to the loss of dopamine, the brain chemical that controls movement and mood. The inflammation and stress from the CDR can damage these dopamine-producing cells even further.
  • 🔄 Autonomic Imbalance (Nervous System Confusion) – The part of the nervous system that controls things like digestion, heartbeat, and temperature can go haywire. The CDR keeps the body stuck in “fight or flight,” making these symptoms worse.

The Limbic System: Your Internal Alarm Center

The limbic system is the part of your brain responsible for:

  • Processing fear and safety
  • Emotional memory
  • How your body responds to stress
  • Regulating inflammation and gut function

When the limbic system is overstimulated by illness, trauma, or stress, it continues to send danger signals—even after the threat is gone.

This keeps the Cell Danger Response switched on, preventing full recovery.

How Limbic Retraining Helps Heal CDR and Parkinson’s Symptoms

Limbic retraining helps rewire the brain so it no longer stays stuck in survival mode. It signals to the body: “You’re safe now. It’s okay to heal.”

Benefits of Limbic Retraining:

  • ✅ Calms inflammation in the brain and body
  • ✅ Lowers stress hormones that worsen Parkinson’s symptoms
  • ✅ Supports digestion, sleep, and nervous system function
  • ✅ Reduces sensitivity to foods, supplements, and toxins
  • ✅ Encourages neuroplasticity (the brain’s ability to rewire and repair)

Real-Life Analogy: Resetting Your Internal Alarm

Think of your limbic system as a home alarm. If it goes off 24/7—even when there’s no intruder—you can’t relax, sleep, or heal.

Limbic retraining resets the alarm, so your body can stop wasting energy on defense and start focusing on rebuilding and restoring.

Popular Limbic Retraining Programs

If you’re ready to try this approach, these are some of the most trusted programs:

🧘 Gupta Program – Combines breathwork, meditation, and brain retraining exercises.

🌀 DNRS (Dynamic Neural Retraining System) – Uses visualization and movement to gently rewire survival patterns.

🌱 Primal Trust – Focuses on somatic healing, safety, and nervous system regulation.

The GUPTA Program offers a 28 day free trial so many start here. The DNRS program has a 7 day free trial.

Simply start with 15 minutes a day. Do not feel overwhelmed and feel you need to follow the programs entirely from the start. The programs may suggest an hour a day but start small and being consistent is best.

Bottom Line: You Can’t Heal in Survival Mode

The Cell Danger Response is a major reason why so many people with chronic conditions—including Parkinson’s—struggle to get better.

Limbic retraining helps calm your nervous system, turn off the danger signals, and shift your body back into healing.

✅ Want to Learn More About Healing Your Body Heal from Parkinson’s?

Sign up for our Healing Program and have 5 one on one telehealth consultations with experienced naturopath Lisa who will guide you on your healing journey.

Peri-menopause, Womens Health

Navigating Peri-Menopause: A Holistic Approach to Managing Symptoms Naturally

Perimenopause is a time of great change — but with the right natural support, it can also be a time of empowerment and renewal.

Understanding Peri-Menopause

Peri-menopause is the natural transition before menopause, often starting in your 40s (sometimes earlier). As oestrogen and progesterone levels fluctuate, many women experience:

  • Hot flushes & night sweats
  • Mood swings and irritability
  • Sleep disturbances
  • Weight gain around the middle
  • Brain fog and fatigue
  • Irregular periods
  • Low libido

These symptoms are common — but you don’t have to suffer through them.

A Naturopathic Approach to Peri-Menopause

As a qualified naturopath, I take a natural, holistic approach to hormone balance. Supporting your body with herbal medicine, nourishing food, lifestyle tweaks, and targeted nutrients can make a world of difference.

🌿 Herbal Remedies for Hormone Support

Herbs such as chaste tree, black cohosh, and shatavari have been used for centuries to ease hormonal symptoms naturally. They help regulate cycles, reduce hot flushes, and balance mood.

🥗 Nutrition for Hormonal Harmony

A hormone-supportive diet rich in:

  • Phytoestrogens (like flaxseeds, legumes)
  • Omega-3 fats (like chia seeds and fish)
  • Leafy greens and cruciferous veggies
  • High-quality protein

…can reduce inflammation, support liver detox, and help stabilise blood sugar levels — all crucial for natural peri-menopause support.

🧘 Lifestyle & Emotional Wellness

Stress and poor sleep amplify peri-menopause symptoms. Gentle movement, mindfulness, deep breathing, and daily self-care are key tools to feel calm and balanced.

💊 Smart Supplementation

Nutrients like magnesium, B-vitamins, vitamin D, and omega-3s — along with adaptogens like ashwagandha — can help ease anxiety, support your nervous system, and improve sleep naturally.

💛 Ready to Feel Like You Again?

If you’re ready to ditch the overwhelm and start feeling more balanced, vibrant, and in control — my Peri-Menopause Program is for you.

🔥 Normally $349 — Now Just $49 for a Limited Time!

This online, self-paced program gives you:

✅ Step-by-step guidance from a qualified naturopath
✅ Natural strategies to reduce symptoms
✅ Meal plans, recipes, supplement guides & more
✅ Tools to feel energised, calm & confident again

👉 Click here to join now

You deserve to feel amazing in this next chapter of life. Let’s navigate it together — naturally.

With warmth and support,
Lisa Marmaras
Naturopath & Women’s Health Specialist

Parkinson's

Finding it hard to ditch dairy?

So often I hear “but I could never give up cheese!”. Yes you can. Dairy is not only biologically inappropriate, its contaminated, inflammatory, mucous forming and highly allergenic. 

Biologically Inappropriate

When you think about it, humans are the ONLY species that keep drinking breast milk. All mammals have their mothers breast milk, which is biologically appropriate for their species and then they are weaned and eat food. But what do humans do? They are weaned off human breast milk and continue to drink breast milk from another species. Why is this considered normal? Would you drink dog breast milk or monkey breast milk? That would be weird! As an adult would you drink human breast milk or eat cheese made from human breast milk? That would be weird too! But cows, a different species breast milk and cheese is not weird? 😐

Contaminants in dairy

Contamination in milk can happen indirectly or directly. Indirect contamination comes from cows consuming toxins like pesticides, metals, or mycotoxins in their feed, water, or forage. Additionally, antibiotics and hormones used for treatment or growth promotion can enter milk. Direct contamination happens during processing, such as milking, handling, storage, or pasteurization, where milk may come into contact with metals, cleaning residues, or mycotoxins. One published study states “Despite pasteurization and related techniques being the most widely applied to date, they have not demonstrated efficacy in eliminating contaminants.”

But dont I need dairy for my bones you say?

Professor Walter Willet from Harvard University has published various papers showing consuming dairy does not reduce your chance of fractures or osteoporosis. Maintaining optimal Vitamin D levels and weight bearing exercise are key, not dairy. In one of his published papers he concludes, “An adequate vitamin D intake is associated with a lower risk of osteoporotic hip fractures in postmenopausal women. Neither milk nor a high-calcium diet appears to reduce risk”. 

Is dairy connected to Parkinson’s?

In 2017 a published study concluded “Frequent consumption of dairy products appears to be associated with a modest increased risk of PD in women and men.” Another study in 2005 concluded, “Findings suggest that milk intake is associated with an increased risk of Parkinson disease.”

Detox, Parkinson's

Understanding the Brain’s Waste Clearance System

The brain waste clearance system is important for neurological health as it is responsible for the efficient clearance of neurotoxins and metabolic waste from the brain and brain tissue, including soluble proteins associated with neurodegenerative disease such as including amyloid-beta and alpha-synuclein.

The brain waste clearance system, also know as glymph, is a complex network of fluid channels and mechanisms within brain tissue. It functions as an exchange between fresh cerebrospinal fluid (CSF) flowing into brain tissue, replacing the interstitial fluid that contains accumulated brain waste. After the brain waste is flushed out of brain tissue, it drains into the lymphatic system for elimination from the body. 

The brain waste clearance system function is sleep-dependent, which has led to renewed interest in the health consequences of chronically disrupted sleep and the importance of supporting high-quality sleep to promote both long and short-term brain and cognitive health. Without adequate sleep or with reduced sleep quality, brain metabolic waste and neurotoxins accumulate in the brain, potentially compromising neurological and cognitive function. 

After clearance from the brain tissue, brain waste ultimately drains into the lymphatic system. Poor lymphatic system function and body elimination processes may influence the efficiency of the brain waste clearance system. 

Improving the glymphatic system can help manage neurodegenerative conditions such as Parkinson’s by enhancing waste clearance in the brain and reducing neuroinflammation. Below are steps you can take, with a focus on practical lifestyle changes and interventions that support glymphatic function:

1. Optimize Sleep Quality

  • Prioritize Deep Sleep: The glymphatic system is most active during slow-wave sleep. Focus on achieving sufficient, uninterrupted sleep each night (7–9 hours for most adults).
  • Establish a Routine: Maintain consistent sleep and wake times to support circadian rhythms.
  • Create a Restful Environment:
    • Use blackout curtains and minimize noise.
    • Avoid screens 1–2 hours before bed to reduce blue light exposure.
  • Supportive Supplements: Lemon balm, magnesium, glycine and herbatonin (ingredients in G-Lymph Clear) may promote relaxation and improve sleep quality.

2. Maintain Healthy Hydration

  • Proper hydration is essential for the flow of cerebrospinal fluid (CSF), which drives waste clearance in the glymphatic system.
  • Drink enough water throughout the day but reduce fluid intake in the evening to prevent sleep interruptions.

3. Encourage Proper Sleep Posture

  • Sleep on Your Side: Studies suggest that side sleeping may enhance glymphatic clearance compared to sleeping on your back or stomach.

4. Support Cardiovascular Health

  • The pulsation of cerebral arteries drives glymphatic flow. Improved cardiovascular health promotes this mechanism.
  • Regular Exercise:
    • Engage in moderate-intensity aerobic exercises like walking, swimming, or cycling.
    • Aim for a minimum of 150 minutes of exercise per week.
  • Heart-Healthy Diet:
    • Focus on whole foods, healthy fats, and plenty of vegetables and fibre.
    • Limit processed foods, saturated fats, and excessive salt.

5. Promote Lymphatic Drainage

  • A healthy lymphatic system is crucial for removing waste cleared by the glymphatic system.
  • Gentle Movement: Regular movement and stretching support lymphatic flow.
  • Massage Therapy: Lymphatic drainage massage can stimulate lymph flow and aid in detoxification.

6. Manage Stress and Inflammation

  • Chronic stress can impair sleep and increase inflammation, both of which negatively impact the glymphatic system.
  • Mindfulness Practices:
    • Engage in yoga, meditation, or breathing exercises to reduce stress.
  • Anti-inflammatory Diet:
    • Include omega-3-rich foods and antioxidant-rich fruits and vegetables.
    • Avoid pro-inflammatory foods like sugar, refined carbs, and processed snacks.

7. Reduce Neurotoxins and Pollutants

  • Avoid exposure to environmental toxins like pesticides, heavy metals, and air pollutants, as they can burden your brain’s detox systems.
  • Detox Support: Ensure liver health through a balanced diet, hydration, and foods like cruciferous vegetables (e.g., broccoli, cauliflower, kale).

8. Consider Natural Supportive Supplements

  • Supplements that support glymphatic and brain health include BioClinic G-lymph Clear which contains:
    • Ginkgo Biloba: Improves cerebral circulation.
    • Choline: Supports neurotransmitter production and detoxification.
    • Calendula: Promotes lymphatic and systemic detoxification.
    • Centella Asiatica (Gotu Kola): Enhances cognitive function and brain health.

Detox

Are You Drinking Forever Chemicals?

Protecting Your Health from “Forever Chemicals” in Your Water

In recent months, alarming reports have surfaced about the presence of “forever chemicals”—man-made substances that do not break down and can accumulate in the human body for years. These chemicals, known as PFAS (per- and poly-fluoroalkyl substances), are now a major concern across Australia and internationally. They’re being found in drinking water, food, wildlife, and even household products, and their long-term presence in our bodies poses significant health risks.

What Are “Forever Chemicals”?

PFAS are a group of over 10,000 synthetic chemicals used in a variety of products for their resistance to heat, water, and oil. They’re found in items like non-stick cookware (like Teflon), waterproof clothing, stain-resistant carpets, food packaging, and even firefighting foam. Because PFAS don’t break down naturally, they linger in the environment and our bodies for decades.

Unfortunately, these chemicals are nearly impossible to avoid. They’re present in household dust, soil, air, cleaning products, personal care items, and even in our food supply. However, the biggest health risk comes from drinking contaminated water. PFAS can enter water supplies through runoff from landfills, manufacturing sites, and the use of firefighting foam near water sources.

How Bad Is the Problem?

Recent studies have revealed concerning levels of PFAS in water supplies across Australia. For example, in September 2024, a report showed that PFAS levels in the Greaves Creek Water Filtration Plant near the Blue Mountains were more than 1,400 times the safe level recommended by experts. The source of this contamination was linked to firefighting foam used in the area.

Experts agree that PFAS can accumulate in your body over time. Even if you avoid further exposure, these chemicals can remain for years—sometimes up to 7 years or more. What’s more, unlike heavy metals, which can leave the body relatively quickly, PFAS tend to stick around, entering tissues and staying there.

Health Risks of PFAS

Long-term exposure to PFAS has been linked to several serious health issues, including:

  • Cancer: Increased risk of kidney and testicular cancers.
  • Neurotoxic: PFAS exposure can disrupt neurotransmission, particularly in the dopamine and glutamate systems.
  • Immune System: Impaired immune function, making it harder for the body to fight infections.
  • Hormonal Disruption: Disruptions to thyroid and other hormone levels, affecting growth and reproductive health.
  • Liver Damage: Elevated liver enzyme levels indicating liver stress or damage.
  • Developmental Issues: Potential effects on fetal development during pregnancy, increasing the risk of birth defects.

Aside from PFAS, what else may you be drinking in your water?

Just because you’re on a municipal water supply doesn’t mean all is well… Surprises can and do happen… each year there are violations to the Safe Drinking Water Act – involving over 20 percent of water treatment facilities. Bear in mind that when municipalities test, they’re testing the water, which leaves their facility — not the water showing up at your tap.

Contaminated water is real – so the more you know about your water, the better you can protect your family.

Drinking water according to the “Australian Drinking Water Guidelines”:
“Ideally, drinking water should be, clear, colourless, and well aerated with no unpalatable taste or odors. It should contain no suspended matter, harmful chemical substances or pathogenic micro-organisms”.
Despite these guidelines our water supplies come to us at the point of consumption with many undesirable qualities.

Just some of these include:

  • Chlorine – Used for the treatment of water supplies to eliminate many waterborne diseases. This can alter the balance in our gut microbiome, especially in a developing infants microbiome and has also been shown to alter menstrual cycle length and ovarian function.
  • Bacteria – Despite initial treatments some unwelcome forms of bacteria can still propagate between initial treatment facilities & the domestic or commercial water source.
  • Organic chemicals – Many of these originate from pesticides, weed killers, commercial & domestic waste.
  • Nitrate – Normally traced to the use of fertilizers & or sewage contamination. Nitrate reacts with other chemicals & forms Nitrite within the digestive tract. It can then go on to form carcinogens which at excessive levels can cause Blue baby syndrome.
  • Lead – This heavy metal finds its way into our drinking water supplies between initial treatment & point of usage from old pipes or lead solder used in joining new piping systems. Lead contaminated water poses a serious health risk to all ages, including learning difficulties, behavioral problems, mental & physical retardation, hypertension, strokes & heart disease. Lead poisoning can take years before the effects can be detected but often the damage is already done.
  • Aluminium – There are clear links between Aluminium & Alzheimer’s Disease. Aluminium also raises the acidity of water allowing it to absorb greater levels of lead, cadmium, copper & other heavy metals from piping systems.
  • Mercury – More likely to effect people that use a natural water source it can cause ulcers, skin irritations, dental problems, internal bleeding, liver & kidney damage.
  • Polyaromatic hydrocarbons (PAHs) – Originating from cast iron or mild steel pipelines which have been treated with asphalt or bitumen coating to prevent corrosion & are believed to be carcinogenic.
  • Fluoride – Added to many of Australia’s water sources to reduce tooth cavities. The addition of fluoride to municipal water is banned in many nations & it is debated as being in contradiction of the Geneva Convention, as being mass medication without prescription. Linked to many long-term health defects. In high doses is lethal.
  • Cadmium – Like lead accumulates in the body over a long period & may cause stomach cramps, kidney & liver damage. 
  • Trihalomethanes – Strong poisonous compounds formed by organic chemicals reacting with chlorine treated drinking water. Responsible for around 10 percent of rectal & bladder cancers according to The American Journal of Public Health.

Is Bottled Water the Solution?

Unfortunately, bottled water is not a safe alternative. Recent studies show that many bottled water brands are also contaminated with microplastics and PFAS. In fact, one study found that a single liter of bottled water could contain over 240,000 tiny pieces of plastic. These microplastics pose additional health and environmental risks, including pollution in landfills and oceans.

What Can You Do?

The best way to protect yourself from PFAS and other nasties is to invest in a quality water filtration system. According to experts, water filters that use granular activated carbon (GAC), ion exchange resins, or reverse osmosis are highly effective in removing PFAS from tap water—up to 99.9% of these chemicals.

While some public water systems in Australia are working to implement better filtration technology, many still don’t have the resources to ensure water safety. If you’re on bore water, it may also contain high levels of PFAS. Installing a home water filtration system is the most effective way to ensure clean, safe drinking water.

What to Look for in a Water Filter

When choosing a water filter, consider the following:

  • Proven Technology: Ensure the filter has been rigorously tested and certified to meet the highest water purification standards.
  • Long-Term Savings: A high-quality filter can save you money in the long run compared to buying bottled water.
  • Health Benefits: Good filters remove harmful contaminants, enhance water taste, and may even improve hydration and wellness.
  • Sustainability: By reducing plastic waste, water filters contribute to a healthier planet and a more sustainable lifestyle.

The risk from PFAS and other harmful chemicals in your water is real and growing. Don’t wait for the crisis to hit your doorstep—take action now to protect you and your loved ones. Investing in a water filtration system is one of the best steps you can take for your health and well-being.

Gut Health

Why Are You Bloated? Too Much Cake, or Something Else?

Glow Naturopath

What is Your Gut Trying to Tell You?

We have all become a little snack-happy at a party, eaten too much cake, and had to undo the top button of our jeans to make room for the food baby. However, if you feel and look bloated regularly without overindulging, your gut microbiome might be trying to tell you something!

A healthy microbiome is a flourishing and diverse ecosystem containing a wide variety of beneficial bacteria and microorganisms, with minimal potentially harmful or disease-producing bacteria. When the microbiome is balanced, you are able to create and absorb important vitamins, your immune system functions well, and you clear waste products effectively (yes, I mean poo!). However, if your gut ecosystem needs a little TLC, life and your belt buckle may be quite uncomfortable.

Bugs Out of Balance

An imbalance in your gut microbiome is known as ‘dysbiosis’, which is a reduction in both the number and/or diversity of the beneficial microorganisms within your gut, with an increase in less beneficial bacteria as a result. Dysbiosis disrupts the healthy functioning of your gut, leading to a plethora of uncomfortable symptoms, including digestive pain, bloating, nutritional deficiencies, or even a compromised immune system.[1] What causes it? Poor dietary choices, frequent antibiotic use, a lack of exercise or unmanaged stress. (To read more about the causes of microbiome disruption, click here).

Dysbiosis and bloating have also been linked with digestive disorders such as irritable bowel syndrome (IBS), and small intestinal bacterial overgrowth (SIBO). SIBO is a type of chronic infection in which bacteria that usually reside in the large bowel reproduce in large numbers and migrate to the small intestine, somewhere they should not be. This can cause excessive bloating, flatulence and digestive discomfort. If you suffer from a digestive disorder, you could have an imbalance in your gut microbiome that needs addressing.

Meet the Methanogens

If you have dysbiosis, ‘methanogens’ may be lurking in your gut. These bacteria release methane gas as they break down fibre from your food, which can cause bloating, sluggish digestion, slow transit time (the amount of time food takes to travel from your mouth, through your gut, and out the other end), constipation, bloating, flatulence and gut discomfort. As excess methane production is connected with chronic constipation, it may be worth finding out if methanogens are making you feel stopped up.

Bad Bugs Take You For A Ride

By disrupting your internal gut microbiome, dysbiosis can create an environment where disease-causing organisms have the opportunity to flourish. We pick up little gut hitchhikers in the way of potentially harmful bacteria and stubborn yeasts in our daily activities. If our gut microbiome is fighting fit, it is able to kill off and dispose of these critters very effectively, however, if our gut microbiome is struggling, disease-causing bugs can take over.

Can you perhaps trace your gut issues back to a nasty bout of gastro or even Bali belly? Lingering symptoms can include bouts of nausea, gut pain, loose bowels, constipation (or both), brain fog and severe bloating. Even after an infection is identified and successfully treated, dysbiosis can persist, leaving you vulnerable to further infection.

There are multiple reasons why you could be chronically bloated, so how do you find out what’s going on in your gut? The best way is with a microbiome test.

Introducing the Metabiome™ Test

Based on cutting-edge science, the Metabiome™ stool test uses innovative, accurate and comprehensive testing methods to provide you with an in-depth understanding of your gut microbiome. It also measures how well your microbiome is able to function to keep you healthy, for example by helping you create vitamins and digest your food.

The test is able to identify all the microorganisms living in your gut, good and bad, showing you the types and amounts of beneficial bugs and the functions they are able to perform for you. It also measures the type and number of potentially harmful microorganisms (including methanogens) in your gut, and how they might lead to your bloating, constipation or other gut symptoms. Once you have the ‘why’, you can begin to address the cause of your issue and improve your symptoms.

If you’re curious to know how your gut measures up, the Metabiome™ test also scores your microbiome out of 100, based on 11 key signs of a healthy microbiome. The closer your score is to 100, the happier your gut microbiome is, and the greater your potential for fabulous health.

The stool sample is easily collected in the comfort of your own home, and can be mailed in the supplied reply-paid envelope. There is no awkward, tiny sample jar; all that’s needed is a swab from your toilet paper after wiping. It couldn’t be easier!

It’s Best to Test

If your skinny jeans have not seen the light of day for a while and your microbiome is yelling at you with symptoms of bloating or discomfort, dysbiosis may be the cause. The results of the Metabiome™ test can help you bring balance back to your gut microbiome and reduce those uncomfortable gut symptoms. Make an appointment with us to access this simple test and get some answers.

Learn more about our test here

Immune

Lindy’s Top 5 Tips for Staying Well in Winter

Glow Naturopath

By Naturopath Lindy Cook

The winter months are a time for conservation and cultivation of energy. As the weather cools and the days shorten, go to sleep earlier and get up later. Take the opportunity to slow down. Sleep in on weekends and nourish yourself with warm and wholesome foods. Winter is also the season of sniffles and lurgies! Most of us shudder at the idea of getting stuck in bed with the dreaded flu but there is plenty you can do to keep your immune system primed and strong.
​
Vitamin D
You might be surprised to know that most people have low vitamin D levels (especially in the winter). Chances are if you work in an office from 9 to 5 most days of the week, or just don’t manage to spend much time outdoors, your Vitamin D levels will be low.
Aside from supporting bone health, reducing your risk of many cancers and other auto-immune diseases a number of recent studies have shown that optimal Vitamin D levels can boost your immune system, reducing the likelihood of coming down with a cold or flu. One recent study found that people with lower levels of vitamin D were twice as likely to develop influenza, compared to people with high levels of vitamin D.
It’s best to get your vitamin D from the sun if you can. Of course that’s not always possible during winter (especially here in Melbourne!) If you suspect your levels are low during the cooler months, your best bet is to get a blood test before you start supplementing. This is the most accurate way to see if a supplement is really required and, if so, the dosage that’s needed.
While there is debate as to ideal concentrations, the following is a good guide:

  • vitamin D sufficiency > 75 nmol/L
  • sub-optimal levels 50-75 nmol/L
  • vitamin D insufficiency 25-50 nmol/L
  • vitamin D deficiency 15-25 nmol/L
  • severe vitamin D deficiency < 15 nmol/L

Your supplement should come from a natural form of vitamin D – either cod liver oil or an oil-based D3 supplement. The best food sources of natural vitamin D are egg yolks, fatty fish like salmon and mackerel, organ meats, and some portabello (highest), oyster and white mushrooms. However, keep in mind that it’s tough to get enough vitamin D in the winter from food sources alone.

Coconut Oil
Coconut oil contains two special active constituents, lauric and caprylic acid, both well known for their anti-fungal and ‘anti-candida’ action. What’s not so well know is that lauric acid is also anti-viral. The body converts it to monolaurin, an antiviral agent that fights of a number of viruses including influenza. If you’re looking to boost your immunity naturally, simply use a teaspoon of coconut oil a day. Add it to your smoothies, cooking, baking or just eat it straight from the jar!

Garlic
​Not only is garlic a wonderful herb that enhances your winter dishes with a rich and warming flavour, it has a long history as an immune booster. During the First World War raw garlic juice was used as an antiseptic for bathing wounds and helped save saved thousands of lives. The major active component found in garlic, allicin, is responsible for its antimicrobial and antibacterial properties. Studies have shown that people including garlic supplements experienced fewer and less severe colds compared to those taking a placebo. Try adding some regularly to your diet throughout the colder months.There isn’t a recommended daily allowance for garlic, but German researchers recommend a dose of 1-4 cloves a day which provides around 4,000mcg of alliin. To cure a chesty cough crush three cloves of raw garlic, sprinkle one tablespoon of brown sugar and leave in a covered saucer for six hours. Sip the liquid throughout the day until the cough has gone. If you feel yourself coming down with a cold or flu chop a clove in four pieces (the allicin is more potent when exposed to air), then swallow it down whole, without chewing, as though it was a supplement. That way you can avoid the awful garlic breathe you would get from chewing it whole.
​
​Turmeric
I don’t know about you but all the on-trend cafes I walk in to these days are serving up turmeric ‘golden milk’ lattes. And quite frankly, I love ‘em! It’s the most delicious way to warm up from the inside out over the cool winter months and do your body some good at the same time. Without doubt turmeric is the latest spice to be crowned a superfood. High in antioxidants and considered a natural anti-inflammatory, people who consume it are less susceptible to colds, coughs and congestion.

Turmeric – especially curcumin its chemical compound – contains potent antiviral, anti-fungal, anti-cancer and anti-bacterial properties. Laboratory studies found that curcumin reduced viral replication of 90% and more of cells infected by influenza virus. It also displayed an ability to protect infection from spreading to other cells. This ability to halt replication of microbes and viruses means that turmeric could offer therapeutic benefits in treating flu.

​Turmeric is considered a natural antibiotic in Ayurvedic medicine. For those with respiratory tract infections – common flu symptoms – mix water, ½ tsp turmeric and little milk and gargle with this. A cup of warm coconut or almond milk with a teaspoon of turmeric powder can fight flu, colds and cough. I like to add in a little extra ginger, cinnamon and black pepper for that added kick and warmth, here’s my recipe . In fact, I think I might just go and make one right now….

Exercise
Even though it’s tempting to pull back the covers and snooze a little longer or go home straight after work and snuggle up on the couch on those grey, chilly winter days it’s vital you keep up your exercise regimen. A recent study showed that even a moderate level of regular exercise has a long-term cumulative effect on our immune system. It found that individuals who went for a brisk walk several times a week reduced the number of sick days they took by around 40%. Indeed, regular aerobic exercise, five or more days a week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter cold season. The trick is to not go overboard as overly strenuous exercise releases the stress hormone, cortisol, which can weaken the immune system.

Probiotics
Probiotics are essentially ‘good bacteria’ found in naturally fermented foods and supplements that help keep your immune system strong and ward off infections. Around 70 to 80 per cent of your immune system resides in your gut so it’s critical you have a really good, balanced gut flora – your first line of defense against all those nasty winter bugs. Indeed, the latest research published in the Journal of Science and Medicine in Sport found that New Zealand athletes had about 40% fewer colds and gastrointestinal infections when they took a probiotic compared to when they took a placebo.

When bacterial imbalance occurs in the gut, it can throw your system out of whack and leave you more susceptible to those lurking winter bugs. Foods like sugar, cake, biscuits – anything white and processed really – along with alcohol and certain drugs like antibiotics and the Pill have a detrimental impact on the gut flora. If you have really been over indulging or had to take a course of antibiotics it’s a good idea to take a good quality probiotic supplement. But, of course, my favourite thing to do is use ‘food as medicine’ to truly boost the power of your immune system and stay healthy and vital throughout the winter months. After all, it all starts with prevention.

Try to include a serve of at least one of these foods daily to promote ‘good’ bacteria and support immunity.

Kombucha tea is a fermented tea that has been around for more than 2,000 years with a rich anecdotal history of health benefits. Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. “mother” because of its ability to reproduce, or “mushroom” because of its appearance). It contains billions of friendly gut organisms.
Kefir is a cultured/fermented dairy drink that’s been used for thousands of years as a health elixir. It’s also the easiest form of dairy to digest, and it is generally 99 percent lactose free.
Natural yoghurt is my perfect, go-to snack food. It’s rich in protein and good fats to help keep you feeling full and your blood sugar levels balanced. I like to serve mine topped with chopped nuts, chia seeds and berries. You can also add it to your smoothies, scoop it onto your breakfast cereal, mix with unhulled tahini and parlsey as a dip or sauce for your vegies or have it for dessert instead of your usual sweet fare. Just make sure you choose a natural, sugar free yoghurt, preferably organic. That way, you know you will get optimal health benefits and ‘good bacteria’ to boost immune system functioning.
Sauerkraut
The range of delicious sauerkrauts available in health food shops now is, quite literally, mouth watering. I regularly find myself in quandary when deciding just which I want to accompany my lunch or dinner. Most recently I have been going with a smoked jalapeno and cabbage mix. A little bit on the side and everything tastes so damn good! The great news is it’s really simple to make your own a ‘food as medicine” sauerkraut and then start experimenting with different flavours.

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Naturopath Lindy

Glow Naturopath

I’m Lindy Cook and a qualified Naturopath, Nutritionist and Herbalist. I offer a holistic, evidence based approach to health care, emphasizing prevention, education and the use of natural medicine to support the body’s ability to restore health. My core belief is ‘Let Food Be Your Medicine and Medicine Be Your Food’ and helping you plan and create a balanced, healthy eating plan is a key component of any appointment with me.

SERVICES OFFERED

Weight Loss 
It may seem hard to believe but Australia is now officially the fattest nation in the world, with 72% of middle aged men and 58% of middle aged females being overweight or obese! An individual weight loss program is designed for your needs and is focused on low G.I, high protein foods that switch on fat burning. You will be supported and monitored every step of the way.  More importantly you will be educated to understand what foods work for your body so you can take away a life long understanding of what healthy eating means to you and maintain good food choices. The very latest testing is available to uncover  any underlying issues that may make weight loss  difficult for you including state of the art genetic screening.

Digestive Health
People with IBS  and other digestive problems such as fructose malabsorption suffer constipation, diarrhea (sometimes one alternating with the other), abdominal aches, spasm and pains, abdominal bloating and flatulence on a day to day basis, restricting their food intake, quality of life and overall health and vitality.
Research has indentified that subtle and complex etiologies all play a large role in the progression of this common disorder. These can include neurological stress, food allergies/ sensitivities, fructose malabsorption, bile malabsorption, hormone imbalance and dysbiosis. I have achieved amazing results treating these common digestive disorders. Appropriate pathology testing gives specific information  regarding underlying problems. Treatment programs include individually prescribed herbs, nutrients and dietary changes that allow for natural repair and rebuilding of your digestive system.

Hormonal Issues, Preconception/Pregnancy and IVF Support 
Women move through distinctly different stages of health needs.  Lindy is familiar with every step of the journey and can offer support to your wellbeing at every turn.  From hormonal irregularities such as PCOS, endometriosis to menopause, pre-conception, fertility & pregnancy support to teenage skin problems.

Detox Programs
Feeling sluggish or just not quite right?  A detox is one of the most effective tools for rapidly improving the state of your health.  Kick start renewed vitality and improved health with a common sense approach to cleansing your body with a safe and simple to follow program.

Preconception, Fertility & Pregnancy
There is no doubt that deciding to conceive and becoming pregnant is one of the most exciting, joyous times of your life. It is also probably one of the most critical times in your child’s life regarding their future health. There is overwhelming evidence now that optimizing you and your partner’s well being and addressing health issues before becoming pregnant can be seen as the ultimate form of preventative medicine. Lindy can help you on your journey to not only create life but give your child the best health outlook possible. Appropriate pathology and heavy metal testing are all available that give more insight into the state of your own health preconception

Immune & Allergy Issues
Sneezing, eyes watering, feeling tired and run down?  Sound familiar?  It could be spring time in Melbourne has hit and your body is reacting to the pollens in the air.  Or you have just been around too much dust, animal hair and grasses.  Either way supplements work to reduce your allergic response with natural antihistamine actions.  Reduce your dependence on those cortisone nasal sprays and get through Spring without the red eyes and that tired, run down feeling.

Stress & Insomnia 
Finding it difficult getting to sleep at night?  Or are you waking in the very small hours, tossing and turning and only getting to sleep again just as the alarm goes off?  Sleep is one of the few essentials your body can’t do without yet approximately 1 in 3 people suffers some form of insomnia to varying degrees of severity and frequency.  A recent U.S. Army study concluded that sleep deprivation and insomnia reduces emotional intelligence and constructive thinking skills, not to mention its effects in compounding daytime fatigue. Studies suggest that in the long term, sleep loss weakens willpower, causing individuals to skip the gym and eat more. Ghrelin, a hormone that stimulates appetite, is increased due to sleep deprivation, while mental alertness, judgement and reflexes all diminish. Fatigue and insomnia are a vicious cycle leading to serious health risks such as hypertension, depression and obesity.

Natural supplements can help regulate your sleep/wake cycle and get you sleeping through the night once again.  Even better, along with a good healthy eating plan and appropriate lifestyle changes, they can pick up your flagging energy during the day, ensuring you are strong, focused and calm ready to take on what the world has on offer.

Menopause
Most Australian women reach menopause between the ages of 45 and 55 years, with variation on either side. While not all women experience menopausal symptoms of those who do, about 70% will experience hot flushes and 40% will suffer from depression.  Other symptoms include sweating, fatigue, irregular menstruation, bladder irritability and insomnia will occur in 20 to 40% of perimenopausal women-all thanks to the drop in the hormone oestrogen!.  Holistic menopausal treatment, including dietary, lifestyle, herbal and nutritional support can offer symptomatic relief to the effects of oestrogen withdrawal that can cause some much despair for women during this transitional stage. Menopause may be part of a number of adjustments that women experience at midlife. At the same time a woman is beginning to experience signs and symptoms of menopause; she is usually approaching her fifties. Natural therapies allow women to find some balance and sanity amidst all the changes they may be experiencing.
I offer up-to-date information on the treatment management of peri-menopausal symptoms to post menopause and holistic strategies to treat the vast array of symptoms that trouble women and compromise her quality of life during these years of hormonal change and help you enjoy a health, happy menopausal journey.

Dietary Planning 
Lindy is passionate about healthy eating and her goal is to educate you with simple to implement, life-long healthy eating plans including low allergy, wheat free/gluten free, dairy free, vegetarian and vegan programs. Let Lindy  help you select foods specifically suited to your individual health program and inspire you with the very latest nutritional and superfood news.

Immune

Flu Fighter Tea

Glow Naturopath

Bring 1 litre of water to boil and add:

  • 2 teaspoons of fresh grated ginger
  • 1 clove of garlic
  • 1 lemon slice (leave skin on)
  • 1 cinnamon stick or half a teaspoon of ground cinnamon
  • 6 cloves
  • 1/4 teaspoon fresh chopped chilli

Continue to boil for 1 minute only. Allow to cool slightly and drink the warm tea freely throughout the day.

ADHD, children

OMEGAS IMPROVE READING IN CHILDREN

Glow Naturopath

A new study has found the effects of EPA, DHA and gamma-linolenic acid can improve reading in children aged 9 to 10 years, both with and without attention problems.5 A randomised controlled trial published in the Journal of Child Psychology and Psychiatry found that three months of omega-3/6 treatment improved reading abilities of mainstream school children compared to placebo, with particular significance in boys. Furthermore, children with ADHD symptoms displayed greater improvements in visual analysis and reading speed. Increasing intake of specific fatty acids reveals “oils well that ends well” for children’s brain health and cognition.

Learn more about Naturopath Lindy Cook and how she can help your child’s health.