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Olwen Anderson's Blog

You can blame bacteria for your bad breath

Saturday, February 11, 2017
Bad breath is one of those embarrassing conditions that can really put a dampener on your social and romantic life. Finding the source can be challenging though, so here are some common causes and a couple of home remedies to help.


The key point to remember is that bacteria smell. The more bacteria, the more powerful the odour they create through their sulphurous off gassing. Somehow, humans are attuned to detecting the distinctive aroma of harmful bacteria. Perhaps that’s how we’ve learnt to detect ‘off’ food that could poison us and to feel repelled by the smell of contagious infection. Bad breath means bad bacteria, means instinctive revulsion.
The challenge with treating bad breath is discovering what part of your anatomy that smell originates from, and persisting long enough to evict the unwanted colony. Start at your mouth, as it’s a hive of bacterial activity. 


Bacteria are constantly being ingested through food, on air particles, and through kissing (technical term for a process of exchanging body fluids with others). To help keep you safe your immune system has established boundary patrols on all surfaces, called immunoglobulins. They identify potentially dangerous bacteria then alert immune cells to destroy them. This happens in all areas of your body where the inside meets the outside world: sinuses, nose, mouth, intestines, ear canals, vagina, urinary tract.


We also host colonies of commensal (helpful) bacteria on these surfaces. Although the good bacteria also have a distinctive smell, to us they don’t smell ‘bad’, because they’re ‘good’ bacteria.
Change the conditions on your internal mucous membranes and the bacterial balance will change, as will the smell. When you consider your mouth, tongue, tonsils and sinuses are full of moist little crypts harbouring bacteria, you can see how easily an odorous colony could set up their own safe haven.


Further down your digestive tract, reduced stomach acidity (which often happens with age) promotes bad breath; simply because the pH of food when it leaves your stomach affects the bacterial balance of your intestines; and bad bacteria love a more alkaline intestinal environment that an inadequately acidic stomach promotes. 


Some people find the addition of a little apple cider to water before a meal helps boost their stomach enough to restore bacterial harmony. Another home remedy for bad breath is chewing fresh parsley. But to wipe out bad breath completely you need to locate their safe havens and dislodge them by changing your internal environment.

If you enjoyed this article you might also enjoy 'foods your liver will love'



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Nutritional help for adolescent acne

Saturday, February 04, 2017
As an adolescent rite of passage, acne can make life hell for some teenagers. Some aren’t affected at all, for others the condition is bad enough to draw taunts of ‘pizza face’. It’s cruel: this is a time of life when teenagers become more conscious of their appearance as individuals, and discern their place in the world. If you experienced acne when younger you know first-hand how the embarrassment can really dent your confidence and self-esteem.

What’s behind that acne, though, can vary. So if your adolescent is experiencing acne despite a careful skin care regime, here’s some of the causes, and ways to help nutritionally.

In male adolescents, the growth surge of puberty can bring on shortages of nutrients like zinc and vitamin A. Zinc has a multitude of roles in body biochemical processes, and is needed to get vitamin A out of storage. A protein-rich diet actually enhances zinc absorption. 
Teenager image by Cheryl HoltAt the same time an adolescent’s body needs lots of extra zinc is the time of life your teenage child is becoming more independent in their food choices. What they choose to eat away from home is likely to be influenced by their peers’ food preferences. The teenage years can also be a time when different dietary regimes are explored; so many teenagers try out vegan or vegetarian diets that can be low in micronutrients like zinc and vitamin A.

A teenager’s circadian rhythms can also interfere with their nutrition: many teenagers don’t completely wake up until late morning; so they’re less unlikely to have the appetite for food before school. That can make encouraging them to eat a healthy breakfast challenging.

In young girls, acne can reflect an imbalance of hormones including excess oestrogen and insufficient progesterone promoting over-sensitivity to androgen hormones. Acne in young women can be a sign of polycystic ovary syndrome, which could later interfere with their fertility.

You can help support adolescent nutrition so they’re less vulnerable to acne: Protein-rich foods like eggs, meat and fish are particularly high in zinc, so consider packing hard boiled eggs for their recess snack if they can’t face breakfast. Include high quality protein with their lunch. Nuts are also rich in zinc and other minerals, ideal as snacks. 

Although you can’t control all of what your adolescent eats, you can help support their nutrition with good quality meals when they’re at home. You know, the kind of home cooked meals created from fresh, unprocessed foods. 

If you enjoyed this article, you might also enjoy 'Get More From Your Iron and Zinc Supplements' 


Image credit: Cheryl Holt via MorgueFile 

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Are you really too busy or is it just not important to you?

Saturday, January 28, 2017
man in hammock by ardanea via morguefileI’m not sure if you’ve ever heard yourself murmuring that modern mantra “I’m too busy to….make a real breakfast…..exercise….meditate…. (insert term for any particular health-boosting activity that takes time and effort). But in fact “too busy” could really be code for “this is not important to me”. 

We all have the same allotment of time resources – 24 hours every day. Energy levels differ from one person to another, and our incomes vary.  But we can all make time, gather together energy and money to do what’s important to us. I came across a tweet recently that summed it up beautifully: “People are remarkably good at doing what they want to do.” (@justsitthere) .

Only you can decide what’s important to you and where you want to expend your time, energy and money. But not everyone knows what they value, and when there’s a mis-match between their values and what’s actually happening they can become pretty uncomfortable.

That discrepancy between values and activities is something I often see in clinic as the source of much physical and emotional distress. So there’s a chance a reality check could make you a lot happier – and healthier.

For example, someone whose top priority is family relationships is likely to be happiest working in a field that doesn’t take them away from their family for long periods. A person whose top priority is health will be happiest when devoting resources towards improving their well-being. A parent who has made the conscious decision to make child rearing their top priority will feel best when involved with their children. Someone whose highest value is travelling will devote their resources towards that. 

Want to know what’s most important to you? On a sheet of paper list the areas of parenting, personal growth, leisure, spirituality, health, work, community, family, partnerships and social relationships. Number them in order of importance to you. Then, number the list again by how you’re actually spending your time/energy/money. If there’s a mis-match between the two lists, you might be feeling unfulfilled, dissatisfied, even stressed. 

Health crises can sometimes be a wake-up call that the activities you’re pouring your effort and resources into don’t actually match your values. So if you catch yourself murmuring “I’m too busy to….” perhaps what you really mean is that it’s not an activity you value. That’s OK; but when your life activities revolved around what’s important for you, more happiness and health can follow.

If you enjoyed this article you might also enjoy "Controversies of Health: Why do they keep changing the rules?"
 

Image credit: Ardanea via MorgueFile

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What those meal replacement shakes can't provide

Saturday, January 21, 2017
You’ve probably heard of meal replacement shakes, the nutrition and weight loss ‘solutions’ promoted for people so busy they can’t stop to eat. You might also have heard of complete meal replacements like Soylent, a manufactured drink of nutrients designed to save you from ever having to pick up a saucepan, knife or chopping board again.

On the surface, the meal replacement shake seems an effortless way to shift your breakfast from carbohydrate-based (toast, cereal) towards a healthier protein base. It’s this shift in macronutrient balance that can accelerate weight loss, certainly. But those shakes can’t provide the emotional benefits of eating real food.

Some brave souls have tried living on those powdered meal replacements and wrote about their experience. I think one of them, Josh Helton, put it best when describing what he missed most from food: “The process of eating solid food creates space, breathing, and slowness. It creates perspective”.

So although meal replacement shakes may seem to offer you extra time, it could add to your sense of stress and overwhelm too. For example, imagine you catapult yourself out of bed, grab a meal replacement shake, concentrate to get through peak hour traffic safely. Juggle the demands and priorities of work and eat at your desk. Rush home through more heavy traffic. How stressed are you likely to be without having paused all day? How available will you be for your relationships?

Compare this with a day where you deliberately sit down at the breakfast table with your family. Then take a break at lunchtime away from your desk to enjoy a salad. Sure, you’ve had to put a little extra effort in, and there will be more dishes to wash; but how are you feeling emotionally? How are your relationships with your partner and your family as a result of making this extra effort? 

Along with real food, you get the chance to stop and think. To connect with others around the table. To enjoy the sensory input of the sight, smell and taste of food. Eating is one of the great pleasures of life. There’s the sensory input of the smell and taste of food. The comforting energetic warmth of home-made dishes. 

If you’re considering meal replacement shakes, consider also whether this way of eating really reflects what you want out of life – or are you willing to make the extra effort, so that food becomes a part of nurturing you and your relationships?

If you enjoyed this article, you might also enjoy 'How Mindful Eating Can Improve Your Health'





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Your holidays restored you...here's how to hold on to the benefits

Saturday, January 14, 2017
How did you feel returning to work after the Christmas holiday break? I bet that by the time you closed the door on your office for the last time in December you were really craving a little time out. Hopefully that restorative rest has put you in a better place to handle the challenges of life again.

Even if it was just a short break – only the public holidays – didn’t it make a difference? Got more energy now? More patience with people? More easily able to focus on your work, less reactive? That’s the power of restorative rest. Imagine if you could feel the benefits of time out between holidays, despite the relentless demands of modern life.

We have developed an unhelpful collective cultural expectation that you’ll be available to take that call, respond to that text and compose a reply to that email 24 hours a day. Being busy is a badge of honour, it seems.

The result can be burnout, a subtle and insidious erosion of your emotional and physical health: Three signs of burnout are an increasing incidence of irritating behaviour in others, reduced tolerance, and you can’t remember the last time you laughed. 

Although you can’t change that people and work have expectations, what you can change is how you manage it. To help you rest and restore your equilibrium like a holiday does. The key is to make your breaks deliberate and regular.

Daily meditators have learnt this advantage. They switch off from the world, completely, for a period of time every day. This reduces the chronic cortisol (stress hormone) secretion that leads to so much unhappiness and physical ailments too. Not yet a regular meditator? Try out some of the guided meditations readily available for free through websites like insighttimer.com. You can start small with just a few minutes, and build from there. 

If there was just one health-boosting tool I could use for all my clients, it's daily meditation. 

Children can learn meditation and there are free online resources to show you how. So why not include your entire family in your meditation practice?

Meditation as a mini-rest is one of those subtle mood boosters that seem to have no obvious benefit in the moment, but in the long term you and those around you notice your improved mood. Taking this time out will help you cope better with life, and help you feel happier, just like a holiday does. Worth making time out of your busy day to make it happen, do you think?

If you enjoyed this article, you might also enjoy 'How to Meditate' here 


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Are your buttons being pushed?

Monday, January 02, 2017
Image credit Anita Peppers via MorguefileIdly waiting in the post office queue, the toy with a “try me”! sticker caught my attention. A hole cut in the packaging was just big enough to push the button and create a noise loud enough to make everyone around me turn around to look. It made me think of the metaphorical buttons we can all wear from time to time; the ones that seem to control our reactions (but don’t have to).

Ever heard the term ‘that person really pushed my buttons’? It just means they’ve (unconsciously or deliberately) located a way to make you respond in a particular way. Somehow, people close to you can learn intuitively how to generate a reaction. Children especially seem to have an uncanny ability to locate these buttons on their parents. In response they get anger, or a hug, or perhaps they know you’ll cave in on their request if they repeatedly push the same button.  

It can seem that you have no choice but to respond in a pre-defined way when someone in your life pushes your buttons. That you are helpless to respond in any other way except the way you have in the past. But in reality, how you choose to respond to another person actually puts you in a far more powerful position than you might think.
Victor Frankl, a psychotherapist and survivor of internment in the Holocaust, put it well: He pointed out that his captors could never take away his power of choice in how to respond. You also have this power too if you want to learn how to use it. The key is to be present enough to notice when your particular emotional buttons are being pushed.

You might sense a flash of emotion burst forth when it happens. For example, while hunting down a car parking spot, someone cheekily pushes ahead into the space you’ve been waiting for. Your emotional button labelled “How Dare You” lights up, and you automatically reach towards that big loud button situated in the centre of most steering wheels. Anger ensues, and your mood plummets. Instead, you could decide to just let it go. Move on, knowing another parking spot will open up.

What’s the reward if you choose to notice your automatic emotional reaction and this time, respond differently? In letting something like this go, you get to enjoy life more, spend your day in a better mood. Worth the trouble, do you think?

If you enjoyed this article you might also enjoy 'Managing Your Inner Toddler' 

Image credit: Anita Peppers via MorgueFile

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The breakfast to beat fatigue

Monday, January 02, 2017

"Feeling tired" is one of the most frequent complaints I hear in clinic. But sometimes the cause of that fatigue is actually something that can be easily addressed: by starting the day better, with the kind of real breakfast that will actually support energy production during a demanding day.

People on the standard Australian diet (SAD for short) customarily catapult themselves out of bed, briefly pausing in the kitchen to grab a bite to eat before rushing out the door. In some circles it’s a badge of honour to boast about how little time it takes from when your eyelids open to when you put the key in the car ignition.

Some people do this a slightly different way: bypassing the kitchen, then a pit stop at the bakery or café for food and coffee, somehow balancing both with the steering wheel as they rush to work.

Problem is, either kind of breakfast isn’t going to power you through a busy day. A high carbohydrate breakfast like a bakery pastry will be absorbed quickly. Your blood glucose level will soar upwards, fast. But because it’s just carbohydrates, by mid-morning your blood glucose level will drop, leaving your brain short on fuel, prompting you to reach for the coffee and biscuits. 

Your day can become an exhausting energy rollercoaster of highs and lows that leave you with almost no energy by the end of the day. But deliberately making time to eat a real breakfast while seated at the table, can set up stable, calm energy for your busy day.

Stopping for a real breakfast also offers you the chance to pause; and digestion always works better when you’re more relaxed. That’s because eating mindfully (undistracted by rushing) reduces your cortisol secretion, enabling digestive enzyme production. If you suffer from indigestion eating on the run could be the cause.

Change your breakfast and you’ll notice positive changes within a week. You’ll miss the mid-morning sugar cravings. Even better, that mid-afternoon energy slump will begin to evaporate. And in the evening you won’t be as ravenously hungry. Perhaps you’ll be able to say ‘no’ to dessert for a change. This is all good for your mood and your waistline.

So what’s a “good” breakfast? Something like eggs and avocado on toast; or a vegetable omelette; perhaps home made baked beans with hard boiled eggs. None of these take much time to prepare and cook, and yet the energy benefits will stay with you all day. 

[Need some breakfast inspiration? Take a look at my Instagram account www.instagram.com/olwenanderson/ , I often post breakfast shots there. ]


The photo is one of my favourite breakfasts, zucchini fritters with home made baked beans. You can follow the links to the recipes on this blog. 

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Cold showers and hot flushes

Saturday, December 31, 2016
Shower by Dodgerton Skillhause via MorgueFileOne of the most challenging of the menopausal symptoms, I think, is hot flushes. Some women manage to get through menopause without them, others struggle with them for years.

Hot flushes – or as some call them, power surges - can range from a mildly increased sense of warmth up to a sudden intense sense of raging internal heat, accompanied by a lather of sweat, perhaps redness too. Uncomfortable and embarrassing.

Worse, these flushes can disrupt the sleep a menopausal woman needs so desperately. Overnight hours can be punctuated by constant waking; blankets off, sweat, get cold again, blankets on. Perhaps even a clothing change. The next day sleep deprivation makes you grumpy and less resilient to stress, which increases your stress hormone levels, which tends to amplify hot flushes. A vicious cycle. 

There isn’t one tried-and-true guaranteed-to-work remedy for hot flushes, alas, because each woman’s hormonal makeup is different. Some foods and situations can exacerbate hot flushes: sugar, caffeine, red wine, chocolate….you know, all the foods that we tend to crave more of when our hormones get out of balance. How unfair. However there are a number of home remedies passed down through the generations that can ease the burden. 

Exercise helps, as does regular meditation and time out, as these all reduce your circulating cortisol, the pesky stress hormone that can throw your entire system out of balance. And there’s a folk remedy you might not have heard of, but could be worth a try. Even better, it’s free.

Anecdotal evidence has emerged from the land of the Finns, that their cultural practice of sauna eases hot flushes. In a traditional Finnish sauna the process is to get hot (in the sauna), then plunge into icy cold water, rest for a while and repeat. It’s all about the rapid, extreme temperature change.

You might not have access to a sauna, but you can apply this temperature change exercise every day during bathing. Before you step out of the shower, turn the water temperature completely to cold. Apparently the rapid temperature change can ease hot flushes for a few hours, somehow. If your exercise of choice is swimming, then plunging into cold water is what to do.

There’s no guarantee that either a cold shower or a sauna will help ease your hot flushes, but if your life has been turned upside down by this unpleasant sign of menopause, perhaps it’s worth a try?

If you enjoyed this article you might also enjoy 'How to Stay Healthy During Menopause' 

Image credit: @Dodgerton_Skillhause via MorgueFile

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Plan It, Do It, And You Will Feel Better

Saturday, December 31, 2016
It’s the time of year when many of us reach for a fresh piece of paper and begin defining goals for the coming year. What’s the coming year going to be like for your health? If you started 2016 with a sense of resolve but didn’t follow through to completion, I’d like to help you make them actually manifest this time around.

If you set goals last year, take some time to review the list. What did you achieve? What didn’t get done? Congratulate yourself for what you did do, and reflect on what happened to prevent you achieving the others. This review can help you approach things differently this time around. For example, did you try to change too much at once, creating a sense of overwhelm? Even if you feel you failed, this is an important part of the process.

Now create the 2017 list – what you’d like your health to look like in 12 months time. Now, write beside each item why this particular goal is important to you. Knowing why you’re working hard to make something happen is going to help get you through the inevitable tough times.

Set one goal in just three areas: Movement, food and mood. Sound too easy? Perhaps – but you can always set extra goals later on. For example, you might list ‘walk 30 minutes each day’, ‘eat breakfast’, and ‘meditate 15 minutes each day’.

The biggest trap in health goals, I’ve observed, is trying to change everything at once. Health develops from habits. Habits develop from daily repetition over time. It’s simply too overwhelming to create lots of new habits all at once, because it’s too overwhelming. The desire to completely change fitness food and routines all at once is often what trips people up. Then when it gets just too much the entire plan is abandoned. It’s the fastest way to obliterate your good intentions, throwing you back into feeling helpless and hopeless.

Expect relapses. You’ll have days when, despite your good intentions, your exercise didn’t happen. Or you missed meditation because you got held up at work. Finally, you’ll also have days when you feel like you can’t be bothered: Do it anyway. And when it gets tough, just go back to the ‘why do this’ part of your goals list. That will help motivate you to keep going.

Because you know how good you’ll feel as you get healthier. I wish you a happy new year and a very healthy 2017.

If you enjoyed this article you might also enjoy 'Beat Burnout This Year'


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How a moustache can help beat depression in men

Saturday, December 31, 2016
source Laura Musikanski via Morgue FileMovember, to me, is both disturbing and a great opportunity. Disturbing because I lived through the 70s and their questionable lurid fluorescent polyester fashions. Seeing moustaches sprout on upper lips everywhere this month takes me right back there. But these memorable moustaches are also a great reminder for us to pay attention to the way the men in our lives are feeling; but perhaps through a different perspective lens than women generally use.

Women are acculturated from childhood to use words to express how they’re feeling. So a woman feeling down in the dumps will pick up the phone, start a conversation. Talking helps her feel better. But men don’t always do this, and being aware of the different ways men and women communicate feelings could help you identify when a man in your life is struggling emotionally.

Many men are taught through our culture that talking about how you’re feeling isn’t acceptable. Subtle messages, like that movie hero image of the strong, silent man. According to the movie archetypes, it’s a sign of strength to remain silent. However it’s culturally acceptable for men to express those feelings through doings: A man is allowed to express regard and affection for someone in practical ways: fix their car, mow the lawn, get helpful to make your loved ones’ lives easier. Positive feelings are expressed in positive actions.

But how do you express negative feelings if words aren’t an accessible tool, but action is? Anger, perhaps. Silence, maybe. Or isolating yourself from other people. And as you can imagine, for a woman accustomed to expressing feelings with words this silence and anger can be mighty confusing. It seems like your man is angry because he’s acting angry. But that might not be what’s actually going on in his head. 

In counselling we have a saying: Under hostility you’ll often find pain. So if your bloke’s mood seems to be angry, he could actually be depressed. He just might not have the vocabulary to communicate it. Fortunately the www.movember.com website offers many words to help you get past a man’s habitual silence, enable him to connect in a way that helps those feelings get out and get sorted in a non-destructive way.

That’s the gift of Movember: Reminding us that men really do experience feelings, but may not have the tools to let us know they’re struggling. This website is the feeling toolbox for men.

If you enjoyed this article you might also enjoy 'Blokes Can Be Healthy Too'


Image credit: @lauramusikanski via MorgueFile

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