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Since the new year, there have been a few changes around here. The most obvious is that we are offering apothecary services, which includes individual herbal tinctures and herbal products. Working 1-on-1: This is where the biggest changes are. I have joined the team at Jessica Cox Nutrition and am so excited to start. This does mean I will be offering my naturopathy consulting services through JCN. To see me, you can book appointments through JCN clinic (located on Queen St, near H&M). The link is easily found on my services page. This only means better care for you and the backing of an exceptional team of Nutritionist and Naturopaths. I look forward to any of my clients coming to see me there. Health Coaching and Programs: This option will be available online and includes individualised treatment but in smaller doses. We arrange a call every week or month, depending on the level of support you need, as well as being apart of monthly group calls where we work on a specific health topic. There will be little assignments and chances to ask questions freely during any of these calls. You can choose to subscribe to our 'Care Of Me' boxes to experience the full aspect of Health Coaching. We will also still be offering our Preconception Care Program. Our Preconception Care Package carefully guides and supports you and your partner through the conception process. We will address and work on the issues surrounding both the male and female partners’ fertility, which will increase the likelihood of a healthy pregnancy and birth, and minimise the chances postnatal depression. Valued at over $1500. This is a massive savings, which is especially needed before planning a baby. If your are wanting to join our Preconception Care Program, head to our website and scroll down. You can book an appointment through the button, through email, or give us a call. We'd love to work with you! Care of Me Subscription Box Our wellness subscription boxes are aimed at providing practitioner grade guidance and products to support your health. It's the ultimate form of self-care. Each box is a different theme! What's Included? Health/Personal Development Most boxes will include a personal development or health book on the box's topic that will help you grow your healthy habits or learn more about yourself. This gives you plenty of time to work your way through the box. We also add our formulated workbook based on the theme. Each includes info sheets on herbs, nutrients, breathing exercises, meditations.. and more! ​ Self-care & Lifestyle Items Each box will be packed with 4-5 products to motivate you and help your business grow…like herbal teas, healthy snacks, recipes, essential oil rollers, and masks.​ This is the fun stuff! In our March box we included - biscuits, insence, a crystal, and tulsi tea. Exclusive Content You get access to a plethora of digital resources including our subscriber blogs, pilates classes, secret recipes and free email access to a Naturopath for quick questions. All in one place! ​We round up all the great resources and tools for you, so you can benefit straight away. While our March box has already gone out, we will be planning and updating you all on the June box very soon! Subscribe now.

The Elder tree, or Sambucus nigra, produces these small, seedy, deep purple berries that hold a renowned power. It’s common in cold and flu herbal mixes, especially with children, due to its antiviral, immune enhancing and anti-inflammatory properties. The berries themselves are usually made into a syrup as ingesting them raw can lead to digestive upset. There is some evidence that the berries can help relieve pain and the histamine response in sinus and allergy conditions. It’s a great folk remedy for illness prevention and to shorten the length of winter sickness. The Elder tree also produces a stunning umbrella of white flowers prior to the berries which are used traditionally for respiratory infections and sinus infections. A study by Hawkins, et al. (2018) suggests that for upper respiratory conditions, such as the common cold and mild flu, Elderberry was able to reduce the severity of symptoms. Tiralongo, et al. (2016) followed such evidence, demonstrating placebo groups had longer cold duration and symptoms score was higher (i.e. more severe). This study included air travel, as this is usually a place where our immune systems are compromised and most likely to stain the passengers health (i.e. flights are stressful). Elderberries have antibacterial and antiviral properties which make them perfect for cold and flu season as immune support. Two clinical trials using a liquid elderberry extract (Sambucol®) showed a reduction in symptoms and duration of influenza infection. A pilot trial with elderberry extract lozenges also confirmed a beneficial effect on severity and duration of cold and flu like symptoms. Elderberry and Elderflower extracts are safe for children to consume at the appropriate dose. Elderberry jam can be used (made the same way but strained of seeds and skin) in place of the extract if for children. Elderberries are home to a variety of immune supporting vitamins (A, B1, B2, B6, folic acid, C and E), trace elements such as copper, Zinc, Iron and minerals such as Potassium, Calcium and Magnesium. The rich colour comes from phytochemicals such as carotenoids, phytosterols and polyphenols which also have antioxidant properties. Some studies suggest this may even be useful in cardiovascular and mental health, especially due to anti-inflammatory actions. Overall, there are various ways to include the Elder tree in your Winter routine. You could sip on some sweet berry purple tea to ward away colds, or use the syrup to flavour your cordials or cocktails. Medicinally, Elder, both in berries and flowers, is a wonderful and well rounded addition to your home medicine cupboard and safe to use with the whole family. If you have questions regarding how much and when to use Elderberry, please contact the author. *whole family indicating anyone over the age of 1. Ways you can use Elder at home: Decoction: A cup of immune-boosting elderberry tea if drunk regularly can help fight against cold and flu symptoms. Add 1 tsp of dried elderberries to two cups of water and boil for up to 15 minutes before straining. Honey can also be added as a natural sweetener. This is similar to a tea but the brew time is much longer and you must cover the brew to ensure no loss of medicinal properties and cook for the recommended time. I recommend 2-4 cups a day for prevention during flu season, and 4-8 a day for reducing symptoms and length of illness. Syrup: If you prefer to enjoy elderberry for its health benefits in a syrup form, make a decoction beforehand that can then be strained, simmered down to reduce moisture, and mixed with honey. This is one of the easiest methods to enjoy a daily spoonful of elderberry syrup that will last for up to one month in the fridge. Alternatively you may find a syrup blend from your health food store or pharmacy, such as the Sambucol brand. 1 tsp to be taken 3-4 times a day. Tincture: this one can be obtained from your Naturopath or made at home within a few months.

*Originally post for Wild Flora Dispensary* I know you all know that you should eat your greens, but aside from following the Government advised food guidelines… Do you know what those leafy greens are good for? A study by Lenzi, et al [1] compared the micronutrient content of baby greens, such as baby spinach, with wild greens such as dandelion, salad burnet, and wild mustard. These are not greens that would be out of place in a mixed salad bag, and there has been an increase in the variety of greens available in the past few years. Results revealed that the wild green types had nutritional levels of essential minerals, macro and microelements similar to that of baby greens. So let’s take a closer look at what these little greens are capable of. Of course, we know that fruits and vegetables provide us with protective antioxidants and fibre due to the nutrients and chemical compounds they contain. These can help keep away chronic diseases, such as cancer, obesity and cardiovascular disease [2]. Spinach, for example, has compounds that enable it to scavenge reactive oxygen species and prevent oxidative damage (antioxidant action), change our gene expression (epigenetics) for metabolism, proliferation, inflammation and antioxidant defence; and the added fibre helps to manage appetites by inducing satiety [2]. Some of the active components of spinach include glycolipids and thylakoids. Another important active compound in green leafy vegetables (and notably berries) is resveratrol (res-vera-trol). It’s a powerfully regenerative antioxidant, with similar actions to those mentioned above, as well as inhibiting the growth of pathogenic bacteria [3]. A healthy gut is necessary to absorb this super antioxidant. Resveratrol works together with the by-products of our gut microbes, short chain fatty acids (SCFA), to fight disease. Stokes, et al [3] look closely at these two compounds to treat cancer. Resveratrol, according to Stokes, helps mediate and facilitate SCFA products, and moderates the incoming pathogenic microbes (both very good things). “Current research confirms the importance of the microbiome in the life of the host. There is now a link between what one consumes and the manifestation of chronic conditions such as heart disease, diabetes, and cancer. In industrialized societies, these endemic health problems are prominent because of a low-nutrition diet containing primarily processed food.” [3]. Leafy greens are one of the easiest and have extremely minimal processing, so should be included daily, if not more than once daily. I will note that if you can buy organic, do so. Please wash your greens well before eating to remove dirt and any contaminants. There are actually so many varieties of greens that it will blow your mind. A lot of the ones commercially available are done so because they are easy to grow, or have mild flavours that a lot of people enjoy. Greens such as radicchio, rocket and beetroot leaves have more peppery flavours which can add a lot to a salad, though some less accustomed palates may not enjoy these flavours at first. If you scroll down a little, there’s a handy display of many different kinds of leafy greens. How many of these do you eat regularly? How many have you ever eaten? Maybe a new mini-goal of 2022 will be to try new greens whenever you see them. Expand your food variety, and in turn, your microbiome and body will thank you.

Why not celebrate the weekend with a little cake? At this time of year, life gets a bit more stressful, you're working extra hard to wrap things up before the holidays... this should be a time to slow down a little and receive the bounty from your years work. Let's make some donuts! Ingredients: 1c plain flour 1/2c coconut sugar (or other) 1/4c cacao powder 2 tbsp melted coconut oil 1.5 tsp baking powder pinch of salt pinch of nutmeg pinch of cinnamon 1/2c almond milk (or other) 1/2 tsp of ACV 1/2 tsp vanilla 1 flax egg (1 tbsp flax, 1tbsp water) 4 tbsp pumpkin puree a pinch of lavender flowers To make donuts: Combine all wet and dry ingredients in separate bowls. Add the wet to the dry ingredients Put them into a donut mold & bake for 9-10 minutes Leave to cool completely before icing Icing: 1c wild blueberries or blackberries lavender flowers for decoration Boil berries and lavender on low heat for 10 minutes. Strain and keep the pulp for a jam. 3c icing sugar 2 tbsp oat milk 3 tbsp bluebery Add all the ingredients in a medium bowl & mix on high for 30 seconds. If it's too thick or thin, add more icing sugar or milk. Dunk your cooled donuts and leave for the icing to set. Make a quick cup of nettle or lemon balm tea, and enjoy!

I'll start out strong and let you know that paracetamol overdose is the number one childhood admission to the hospital. From 2004 to 2017 the rate of intentional overdose increased by 77%. Overdose symptoms include: diarrhoea, increased sweating, loss of appetite, nausea, vomiting, stomach cramps, swelling, pain, tenderness in upper abdomen. It is the most common reason for acute liver failure in many countries, but usually not from sticking to the recommended doses. "Toxicity is influenced by age, comorbidities, alcohol use, nutritional status (such as malnourishment), concurrent medicine use (including herbal medicines) and genetics" [1]. The Australian Institute of Health and Welfare [2] admit that 63% of poisoning cases among youth ages 10-24 were actually intentional self-harm (not paracetamol specific). While this is alarming, there is more to consider than just drug overdose when it comes to paracetamol. It's one of the most commonly used pain medications in the world. Paracetamol, or acetaminophin, theoretically works by activating the descending serotonergic pathways, blocking COX-2, and inhibiting endocannabinoid reuptake. Although this mechanism is not deeply understood. Paracetamol is often used to dull pain, as an alagesic. This is not to be confused with ibuprofen, which is used as an anti-inflammatory agent. Through my work I have noted that many people do not understand this difference and it can mean they may choose the wrong medication for their situation. It would not be suitable, for example, in an inflammatory condition like rheumatoid arthritis [3]. McCrae et, al. [3] note that long-term, chronic use of paracetamol can lead to some nasty side effects. Let's take a look through pregnancy and a few body systems. Cardiovascular effects There was a brief evidence that paracetamol use increased systolic blood pressure (by 4mmHg), which may cause 10-20% increase in risk of stroke, and 7-14% increase in risk of ischaemic heart disease [3]. So far, this has not been substantiated. Observationally, long term use of paracetamol is connected with an increased risk of hypertension, especially daily dosing. Respiratory effects There have been several reports of Aspirin causing disease complications, but paracetamol? Some recent evidence came to light regarding Asthma and paracetamol use. Observational studies do show a distinct connection between paracetamol use and diagnoses or exacerbation of asthma [3]. Wether this is due to the preexisting recurrent infections and illness that are common before onset, or something else. Paracetamol metabolism uses glutathione, and glutathione depletion with increased oxidative stress could potentially change T helper physiology towards Th2 phenotype, and unbalance lipoxygenase activity. Basically your immune system malfunctions from the paracetamol, and there is a decrease in forced expiratory volume in those that are sensitive. Not all people with asthma reacted this way [3]. So far, there is no causational evidence between the two. Gastrointestinal effects Chronic use of paracetamol may contribute to nausea and dyspepsia, but gastrointestinal bleeding? The risk factor for gastrointestinal related hospitalisation when using paracetamol was higher in elderly patients, which is higher when using non-steroidal anti-inflammatory drugs (NSAIDs). Considering this adverse effect has only been noted with concommitent use, or with long-term daily use, I think most people's use of paracetamol wouldn't contribute. Pregnancy Paracetamol does cross the placenta, and neonates (foetus') process things differently. Depending on length of use, dosage and whether it's been used in the third trimester or not, can change the effects of paracetamol on neonates. "There is some evidence of increased risk with paracetamol use in pregnancy and neurodevelopmental disorders, respiratory illness and reproductive toxicity" [3]. Maternal use of paracetamol for more than 28 days during pregnancy has been highly linked with gross motor development, behaviour, and communciation. This is not highly understood, and therefore as of now cannot be called causal. The relationship between paracetamol and neonatal BDNF changes are being explored. Additionally, there is some evidence that paracetamol use may affect the genetics of further generations. It is also unclear whether the use of paracetamol during a maternal fever affects the foetus. However, to make a confident assessment would require an exceptionally large body of evidence which just doesn't exist yet and is entirely unethical to test. The advice given is to avoid the use of paracetamol while pregnant, especially with fever, and avoid long-term use if possible. There are several other methods to reducing pain, especially in pregnancy, which your GP should share as an alternative. You are entitled to be informed of these choices to ensure you are able to make fully informed decisions about your own health. References: [1] https://www.nps.org.au/news/paracetamol-overdoses-rise [2] https://www.aihw.gov.au/getmedia/0a51e0aa-dc70-4b2c-8ec9-af200d439ca2/19797.pdf.aspx?inline=true [3] https://bpspubs.onlinelibrary.wiley.com/doi/10.1111/bcp.13656 [4] https://pubmed.ncbi.nlm.nih.gov/18811827/ [5] https://pubmed.ncbi.nlm.nih.gov/23145789/

Article first published in Embrace Mag, Feb 2021 Watch here: https://youtu.be/ML-6RxDanH8 You may not think of mushrooms as a nutritional powerhouse, but let me tell you about Shiitake. This is the second most eaten mushroom in the world, known as the ‘food of the Gods’ by the Romans, and the ‘elixir of life’ in Chinese cultures. Shiitake provides a range of micronutrients, including a whopping 8% of its weight in potassium. This makes Shiitake the perfect heart health food, not only does the beta-glucan fibre help to balance your cholesterol by dragging the excess through your gut, but the potassium helps regulate heart beats. It also helps your muscles to move, your nerves to work, and your kidneys to filter blood. Shiitake has demonstrated some antimicrobial activity too, quite the bonus for your microbiome if you want to boost your ‘second brain’. The antioxidant and anti-cancer capacity of this mushroom also plays a role in it’s longevity promoting reputation. The beta-glucan fibre, mentioned earlier, is a soluble fibre which has the ability to suppress leukemia cell growth. If you like mushrooms, there are many ways to get your daily dose - from Shiitake chips, stir-fries to ramen and other soups. Shiitake is a common ingredient in Chinese dishes, as it’s native to Asia with a rich history of use in the kitchen and in herbalism. It has been cultivated by humans since the 12th century in Central China, hence why it is popular in Chinese cooking and the second most eaten mushroom. A study by Dai and colleagues, in 2015, demonstrated tangible improvements in immune status. This was shown through improved cell proliferation (replication), more active white blood cells and increased sIgA production. The regular consumption of Shiitake by the patients also brought down inflammatory markers seen in the blood, suggesting that the increase in immune function was not related to any inflammation (this is a good thing - signalling no infection caused the increased activity). Improvements in immune function without inflammation means your mmune system is able to do its job better. Shiitake is definitely one to keep in the fridge during the winter months. You can even grow Shiitake at home if you’re willing - Life Cykel has affordable grow kits you can sit right on your kitchen bench! So really, Shiitake is the true essence of food as medicine. If I haven’t convinced you to include Shiitake in your diet yet, try out this soul warming Caramelised Shiitake Risotto recipe from the Minimalist Baker. Ingredients ● 3 1/2 – 4 cups vegetable broth ● 2 Tbsp avocado or olive oil ● 3/4 cup thinly sliced shallot ● 1/4 tsp each sea salt and black pepper ● 2 cups sliced Shiitake mushrooms, hardy / woody stalked removed ● 1 Tbsp coconut aminos // tamari // soy sauce) ● 1 Tbsp chopped fresh thyme (or 1⁄2 tbsp dried) ● 1 cup arborio rice (risotto rice) ● 1/4 cup dry white wine (optional) ● 1/4 cup (vegan) parmesan cheese // or sub nutritional yeast) Instructions 1. In a medium saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm. 2. In the meantime, heat a large pan* over medium heat. Once hot, add oil and shallot and season with a pinch of salt and pepper. Sauté for 3-4 minutes – stirring frequently. Then add mushrooms and coconut aminos and continue sautéing until the mushrooms are golden brown and caramelized. Optional: remove some of the shiitake mushrooms from the pan and reserve for serving – not necessary, but it makes a nice garnish. 3. Add the thyme and arborio rice and cook for 1 minute, stirring occasionally. Then add dry white wine and stir gently. Cook for 2 minutes or until the liquid is mostly absorbed. 4. Using a ladle, add warmed vegetable stock 1/2 cup (120 ml) at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer (adjust heat as needed). You want the mixture to be cooking consistently but not boiling or it can get gummy and cook too quickly. 5. Continue to add vegetable stock 1 ladle at a time, stirring to incorporate, until the rice is ‘al dente’ – cooked through but still has a slight bite. This whole process should take about 15-20 minutes. 6. Once the rice is cooked through and al dente, remove from heat and add (vegan or not) parmesan cheese. Stir to coat (see photo). Taste and adjust flavor as needed, adding sea salt and pepper to taste or more vegan parmesan to enhance the cheesiness. If dry at this point, add a little more warmed broth. 7. To serve, divide between serving bowls and top with reserved mushrooms, additional vegan parmesan cheese, and a sprinkle of fresh parsley (all optional). 8. Best when fresh, though leftovers will keep covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat on the stovetop with additional (warmed) vegetable broth until hot. Video link: https://youtu.be/74VOrJct-zo

What is Candida albicans? Candida is an opportunistic fungi (yeast) that can take advantage of a weakened immune system. It naturally lives in healthy humans too, but given the chance, it will overgrow and crowd out your beneficial bacteria - either in your gut or your vagina (or systemically). Candida overgrowth can develop (or flare again) after periods of stress, use of antibiotics or illness that damages your immune and microbiome systems. Your doctor (GP) may prescribe you one of the antifungals: polyenes, fluoropyrimidines, echinocandins or azoles. However, candida has shown a developed resistance to azoles. The naturopathic treatment for dysbiosis and fungal infections is to, with herbs, lifestyle and foods; reduce stress, support the immune system, prevent candida replication and weaken its attachment to the mucous membrane (the 'skin' of your gut), and strengthen the population of beneficial microbes. Largely this includes a diet which reduces/removes sugars, gluten, alcohol and some dairy products (due to natural sugar content). It can take 3-12 months, or more, to completely subside, which is why you have to be adamant and consistent with treatment. Special foods to include when treating candida Shiitake mushrooms - can inhibit mycelial growth (Hechtman, 2012) Pumpkin seeds - for their zinc which is antifungal Probiotics The GAPS diet If this is something you think you may have, please see a GP for diagnosis. Once you have a diagnosis (or clear symptom picture), a naturopath or nutritionist can provide plenty of support to help you manage it. You can book an appointment through my website if you would like to see me.

Vaginal and Gut Dysbiosis Dysbiosis just means that the microbiome of bacteria in your gut/ vagina are imbalanced. Every single part of the human body lives in connection and symbiotically to microbiota. The vaginal and gut microbiome can both be (and often are) dominated by the species of Lactobacillus (L. crispatus, L. iners, L. gasseri and L. jensenii) in most women of menstruating age. Lactobacilli species produce lactic acid which helps maintain the pH of the vagina, around ~3.5-4.5, in addition to creating by-products which suppress the growth of negatively associated bacterial strains such as Neisseria gonorrheaI, (thrush causing) C. albicans or HIV. There are naturally occurring opportunistic pathogens, who take advantage of weak microbiomes, and are normally kept in balance by the populations of beneficial bacteria. Certain common bacteria, L. crispatus, Prevotella bivia and Atopobium vaginae species appear to regulate the epithelial innate immune system, as gram negative bacteria (e.g. E. coli) in the presence of lactic acid has shown to stimulate an innate response. Therefore when these beneficial and regulatory bacteria are disturbed (e.g. antibiotic use) or overgrown (by other bacteria), such as state of bacterial dysbiosis (vaginosis or thrush), which increases the risk of infection, this may be mirrored by a state of dysbiosis in the gut. How do hormones affect the microbiome? (hint: they work together) It is suggested that dysbiosis in the genital tract or gut microbiome is associated with inflammatory conditions like endometriosis. Research shows an association between disturbed gut microbiota and inflammatory conditions, additionally leading to increased circulating oestrogen levels. A study comparing 14 control women with 14 endometriosis women found cervical, vaginal and gut microbiome composition was similar, but differed somewhat at genus level. Potentially pathogenic bacterium were increased in diagnosed endometriosis patients, including Shigella/ Escherichia in stool samples. This seems to be a differing response to ‘regular’ dysbiotic pathogenic disease processes however, and perhaps the rise in oestrogen is specific to endometrial cases and not in other (vaginal and gut) dysbiotic conditions. Regarding the change in oestrogen levels; Wilson, Lee, Balen and Rutherford (2007) suggest this change is responsible or influential on the increased risk for bacterial vaginosis, or at the very least, is immunomodulatory throughout the cycle. Vitali and colleges (2017) report during the luteal phase uterine cytotoxic T lymphocyte (CTL) activity and natural killer (NK) cell cytotoxic activity are suppressed whereas innate components are enhanced, which put the woman at an increased risk for infection - which would explain the increased overall risk for women with low oestrogen levels generally. This is relevant to menopausal women as naturally they experience this drop off in oestrogen and are vulnerable to infection, there is a clear relationship between E2 (a hormone replacement) and colonisation with Lactobacillus. Which means that sufficient oestrogen is protective of the microbiome. Baker, Al-Nakkash & Herbst-Kralovetz (2017) reveal that oestrogens are regulated through the healthy gut microbiota via the secretion of beta-glucuronidase which deconjugate (transforms) oestrogens into their active form. Therefore, less biodiversity and less beta-glucuronidase secreting microbes equates to less active oestrogen. This axis is bi-directional however, and hormonal regulation is able to modulate microbiota composition (i.e. microbial diversity and dominant strains). Treatments to restore natural and protective dominant species, as for bacterial vaginosis, include prebiotic fibres (i.e. fruits, vegetables, fibrous grains), probiotics (specifically the Lactobacillus crispatus, L. rhamnosus and L. reuteri) with the theory that they will overcrowd the pathogenic strains. Most off the shelf probiotics will contain Lactobacillus spp. strains - if it has only L. acidophilus and is in vegetable capsules - that's perfect. Naturopathically speaking, this could be given orally as well as vaginally (as a pessary - google it) with little side effects. They may have faster effects if given this way, rather than orally. You can also use coconut oil as a natural anti-fungal, but please seek help if nothing changes within a few days. As always, consider talking to your health provider (whoever that is) or ask questions before commencing any self treatment.