Journal Tag: health

Rebuilding a Healthier World Together

Rebuild a healthier world

It’s time to rebuild a healthier world, starting with ourselves.

Sometimes it can feel overwhelming to be confronted by the magnitude of change needed to set the entire world on a healthier trajectory. It can feel quite out of our control and way bigger than ourselves and our choices – if we let it. But what if we all changed just a few of our daily habits – would this make a significant contribution to creating an even better world than before? 

Here at Fertile Ground and The Melbourne Apothecary – we think so.

I’m writing to you today to share some of the simple, powerful actions that we are taking on a daily basis at Fertile Ground and The Melbourne Apothecary to contribute to the whole. We’re always on a mission to change the way we do things around here for the better, so that we are actively and consciously rebuilding our healthy world with even more momentum.

A healthier world means healthier plants and animals, healthier people, healthier choices, healthier water, healthier food, healthier minds, healthy hearts and connections. 

We believe that every single system on this planet is intimately entwined with every other system – we all rely on each other. Right now the world is out of balance, unhealthy. We believe that a snowball of people taking positive and achievable daily actions towards healthy change personally and interpersonally can make a significant difference locally and globally.

  • We hope you feel good knowing that you’re using products and services from a team of people who are striving to make the world and its people healthier.
  • We hope that you LOVE the actions we are taking in our clinic and choose to feel inspired to take similar actions in your own life, home or place of work.
  • We hope that you feel moved enough by the wake-up call this crisis is giving us to go even another step further and inspire others to make healthier changes too.
What will you do with your daily power? Here’s what we’re doing with ours.

We’ve taken the phrase, ‘cleaning up our own backyard’, and applied it to an array of ways we do things in the clinic on a daily basis. By no means are we the be all and end all of gold star ecological magnificence, but we are dedicated to consistent improvement and actively pursuing more and more ways to create a more environmentally friendly clinic.

Our current daily power actions (at least the first 20 we could think of!) 
  1. We have moved our clinic banking to Bank Australia so that our funds support ethical causes in the world. The money in Bank Australia is never loaned to industries that do harm, such as coal, nuclear weapons, gambling, tobacco, or live animal export. They’re a carbon neutral business and offset the carbon emissions of all their car loans. Bank Australia also give 4% of their after-tax profit to projects that help people and the planet.
  2. Our stationery is printed on 100% recycled paper.
  3. We have moved a large amount of our practitioner clinical activity online as we move towards being paper-free.
  4. We use biodegradable and reusable ‘hero’ bags to post all of our prescriptions to patients – once received they can reuse the bag with a fancy inbuilt extra sticky strip. Hero bags are great!
  5. We use biodegradable bubble wrap, as well as recycled delivery boxes plus reuse the delivery material (bubble wrap) to encase delicate products that we ship to you in the post.
  6. We upcycle our product delivery boxes (and biodegradable potato starch packing pellets) to a local potter so Tara can ship her art, and to a local indoor plant specialist to help Hanora deliver her plants, and to anyone moving house (via the local Facebook Good Karma networks).
  7. For mass paper hand towel use due to COVID – we have 100% recycled biodegradable paper hand towels in all sinks and rooms. 
  8. We are using and selling face hand-made cotton face masks made by a Tibetan refugee friend of Fiona Harrison (our wonderful massage therapists/doula) and Jo Sharkey’s mum (Jo is one of our fabulous acupuncturists). 
  9. We use only Who Gives A Crap toilet paper throughout the clinic.
  10. We use biodegradable biobags for all our bins, which are separated into recycling and non-recycling.
  11. We separate soft plastics that we deposit to the soft plastic recycling depot at any  Woolworths or Coles via RedCycle.
  12. We are growing indoor plants in every room to purify the air, improve focus and creativity and bring some nature indoors.
  13. We have a worm farm from Ceres in which we put organic scraps and then use the worm juice and compost for our courtyard garden – check out The Compost Revolution for awesome discounts via your council too.
  14. We grow organic vegetables and bee attracting flowers in our courtyard garden, and have a bee and insect house on the wall from Bunnings we are hoping will populate this spring.
  15. We use bulk refills for our dishwashing liquid, laundry powder and soap throughout the clinic, our sanitiser and our COVID disinfectant spray, to reuse all the plastic squirt pumps instead of throwing them out and using more.
  16. We use eco-friendly low tox dishwashing machine powder, bought in bulk, and dishwashing liquid, also bought in bulk from the fabulous Building Biologist Nicole Bijlsma, creator of Abode cleaning products.
  17. We encourage our patients to eat chemical-free and organic produce as much as possible and endeavour to do this ourselves as well.
  18. We have built-in twin-undersink water filters in the dispensary and kitchen as well as Zazen drinking and shower water filters  – there are no bottles of water here. If you’re interested to get a Zazen filter be sure to email one of our practitioners – Carly Woods – as she has access to them for a cheaper price. Email carly@fertileground.com.au. 
  19. Many of our practitioners choose to cycle or walk to work – which we heartily support and love.
  20. We walk or cycle our daily prescription postage to the local Australia Post branch.

Phew! That’s A LOT of positive action! And I am sure there is more I could think of if I had more time.

There are many more ways we can improve our action taking for a healthier earth and we are on a mission to do better. If you see something you think we could do better, we are always open to your feedback and welcome your fresh eyes and insight.

If you’re a part of Fertile Ground or The Melbourne Apothecary in any way, or even if you’ve just stumbled across us and landed here reading this – we’re grateful. We’re grateful that you’ve taken steps, whether large or small, to integrate even more holistic care into your life. As you take proactive steps like this to nourish yourself, your family and the planet so too will your action inspire others. Healthy people make healthy decisions. What a beautiful world we can create together. Thank you.

Written by Charmaine Dennis (Founding Director and Naturopath) on behalf of the entire wonderful team at Fertile Ground and The Melbourne Apothecary

Your Guide to Healthier Mask Breathing

Healthier Mask Breathing with Carly Woods

Do you feel comfortable mask breathing?

Do you feel fear about wearing a facial mask? 

Do you find it claustrophobic? 

Do you find it anxiety producing?

Are you wearing it properly or are you treating it like a piece of face jewellery (only wearing over the mouth with your nose out, or putting it on the top of your head or chin because it feels irritating?)

So many things to consider. Read on to find answers and helpful solutions to all of these things.

Why is mask breathing so hard?

Mask wearing and mask breathing is really hard. Why? Much of it is to do with carbon dioxide which, when understood and used to your advantage, can actually be used to improve your health rather than hinder it. In fact it can be part of the solution to many health issues beyond respiratory protection. But first let’s address the respiratory aspect.

At first mask breathing can make us feel anxious. That’s because 

  • When we first start breathing more carbon dioxide (incremental amounts from our out-breath) we experience a sensation of air hunger. If your body is not trained to accommodate (and benefit from) this experience (like altitude climbers and free divers) it can be really confronting.
  • When we find it hard to breathe behind a mask we often open our mouths, which ends up contributing to a state of sympathetic dominance in our system (fight or flight) = anxiety producing.

Adapting to this new way of mask breathing can be daunting, especially for those of us who have suffered anxiety or stress around breathing, claustrophobia or air constriction in the past. Whacking a mask straight onto our faces might be really intense, let alone dealing with the sensation of mild air hunger.

Finding a solution – Buteyko Therapy

Buteyko Therapy was originally developed in the 1950s to treat asthma, however (thankfully) the Buteyko breathing exercises and principles can be applied across a variety of conditions (many of which are top of mind globally now) AND they can be easily applied to support healthy and comfortable mask breathing. 

These exercises provide a powerful tool that you can use to relieve stress and anxiety within minutes, to prompt nasal decongestion, support healthy respiration and respiratory recovery, healthy digestion, pave the way to restorative sleep and support general body-wide repair.

It seems crazy that these incredible little lungs that we grew all by ourselves, when used correctly, support such profound health. And yet not so crazy, when you think about it…

  • We can go weeks without eating.
  • We can go days without drinking.
  • We can go minutes without breathing.

So that’s pretty sobering.

It is my mission to teach you how to use Buteyko to your advantage, with urgency. Simply. Daily. Easily. Powerfully. Alongside your mask. Let’s begin.

What conditions can Buteyko Therapy help to address?

There are too many to list, so I’ll list the ones that are most relevant at this moment in time.

  • Respiratory decongestion (hayfever, colds, flu, rhinitis, sinusitis)
  • Asthma 
  • Anxiety & stress
  • Panic & overwhelm
  • Sleep issues (insomnia, sleep apnoea, snoring)
  • Digestive issues
How does Buteyko Therapy work?

A basic explanation of the way Buteyko Therapy works is to say that it retrains your respiratory centre in your brain to accept more appropriate levels of carbon dioxide in your system. This is done through a series of gentle introductions to the sensation of air hunger to gradually nudge your brain’s tolerance towards a more optimal state. 

“Purposely expose myself to air hunger? Why on earth would I do that?” I hear you saying. Fair enough. Let’s find out why.

A gradual sensation of air hunger (in controlled Buteyko Therapy setting) prompts incremental advances in carbon dioxide tolerance. This is an important balance to get right, because carbon dioxide:

  • Plays an important role in helping your blood to release oxygen into your tissues (for the keen science analysts out there check out the Bohr Effect)
  • Prompts activation of your parasympathetic nervous system (your rest, digest, repair state)
  • Contributes to decreasing your brain excitability (hello calmer brain)
  • Helps to relax your smooth muscles (which equals greater general relaxation, better sleep, better digestion and release of tension throughout your body)

Now that’s not all. Buteyko Therapy also works to increase the natural nitric oxide production in your nasal cavity, which you then breathe down into your beautiful lungs (via nose breathing). Why is nitric oxide helpful?

Nitric oxide gas

  • is antiviral and antibacterial (yay)
  • is a natural bronchodilator (opens the lungs)
  • acts in the respiratory passages and lungs in an anti-inflammatory way (so you can see the link to decongestion)
  • helps to move you into your parasympathetic state (again – your rest, repair and digest state)
Support comfortable mask breathing with Buteyko

There are many Buteyko principles and exercises that you can use to supercharge your health. For simplicity, start with the following:

  • Always nose breathe ONLY, even with your mask on – do NOT mouth breathe unless you have to talk or have physical nasal obstruction (snot, unless so dense that you cannot possibly take a breath through a tiny part of your nostrils, is not counted as a physical obstruction).
  • If you must mouth breathe (when talking) ensure it is smooth, gentle and not audible. If audible, shut your mouth and nose breathe for a time until your nervous system calms down and then resume talking, calmly.
  • Wear your mask for short periods at first (15-20 minutes) and slowly work up to wearing it for longer periods so as not to shock your system.
  • Do daily Buteyko meditations to start to retrain your body towards healthier respiration (grab the free Buteyko Starter Pack that I’ve built for you).
  • Learn how to wear your mask properly (as decreed by the WHO).

By the way, when you begin nose breathing consistently you’ll notice that your nose starts to decongest. Some people can experience post-nasal drip or the need to blow the nose more. This should not last more than a few days and doing an increased number of buteyko exercises daily will generally help you move through it more quickly.

Interesting and wonderful facts to perk up your day
  • Nitric oxide is antiviral and antibacterial and it is enhanced in the body via nose breathing – yay! Nose breathing is so easy and simple, we can all do it!
  • Use your nose to breathe in order to reduce the viral load AND to reduce the potential transmission of water particles into the atmosphere (if infected) – there is a 42% greater water* loss from breathing out through the MOUTH than the NOSE – and when something is transmitted via water particles this would feel like common sense to convert to total nose breathing, don’t you think? So get on board and (with love) shut your mouth – for all our sakes.
  • Always nose breathe, as much as possible, even during exercise. Gauge your exercise intensity by your ability to nose breathe. You can enhance your ability to nose breathe while exercising by simply smiling (with your mouth closed). Smiling widens your nostrils. Plus you get wonderful responses from people passing you. Remember not to wear your mask while exercising (WHO recommendation) – simply stay 1.5 meters away from anyone and close your mouth.

So let’s all nose breathe and let our smiles be the thing that is contagious. Connection and protection all in one foul nasal swoop. High facial fives. It’s almost like we’re designed to be happy and healthy…😉

The nose knows.

Written by Carly Woods

Buteyko Practitioner & Naturopath

Download Carly’s free Buteyko Starter Pack – 3 Buteyko embedded deeply restorative meditations complete with comprehensive instructions for duration, frequency of use, and benefits to your body. You will learn which part of your face to breathe with and why, you will be guided through using these recordings daily to incrementally build up your brain’s carbon dioxide tolerance, to nourish your lungs and to leverage the protective power of your nose.

Are you a natural nose breather or a dirty mouth breather? Find out via this fun and informative quiz.

A special thanks and acknowledgement for all the fantastic work my trainer and global Buteyko expert, Patrick McKeown, is doing for everyone all around the world at the moment. Look up his ted talk. He is a brilliant trainer, wonderful person and incredible to listen to and learn from.

Reference

How to Breathe While Wearing Face Mask, by Patrick McKeown

Winter Warmer Soups

Pea & Parsnip Soup

As we start to move into winter, the cooler weather brings with it a natural inclination for warmer foods. Slow-cooked dishes, casseroles and stewed fruit are meals that are lovely to have over the winter period. Some of my favourite warming meals to have are nourishing soups.

Pea & Parsnip Soup with Basil Oil

Serves: 6

Ingredients

  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 1 Litre chicken broth/stock
  • 2 cups of water
  • 3 parsnips (400gm), peeled, thinly sliced
  • 500gm frozen peas
  • Extra virgin olive oil for drizzling
Basil oil

Ingredients

  • 1 garlic clove
  • 1 bunch basil, leaves picked
  • 1/3 cup olive oil
  • Sea salt to taste
Method – Soup
  1. Heat olive oil in saucepan and cook onion until soft but not brown. 
  2. Add water, stock and parsnips and bring to a simmer. Simmer for 10 minutes or until parsnips are tender. Stir in peas and cook for 3 minutes. 
  3. Puree soup with a stick blender in the pot or in a food processor in batches until smooth.
Method – Basil Oil
  1. Place garlic and basil into a food processor until finely chopped.
  2. Add oil and seasalt (to taste) process until combined.
  3. Place in a container with a lid until ready to serve (otherwise it can discolour).

Ladle soup into bowls. Dollop and swirl with basil oil. Drizzle with a little oil. 

Delicious!!! 

Written by Tina Jenkins

Tina is a Naturopath at Fertile Ground Health Group. Download a free copy of her Super Soups RecipEbook for a range of her Winter warming soup recipes.

If you’re looking for Naturopathic help with your diet, lifestyle, or a specific condition/s, feel welcome to book in for a consultation with Tina.

Pelvic Girdle Pain

Pelvic Girdle Pain
Pelvic girdle pain. What is it and what can be done to help?

Pelvic Girdle Pain (PGP) is a term given to describe the discomfort felt anywhere from the front of the pelvis (pubic symphysis) to the back of the pelvis (sacrum) and even around to the sides of the pelvis (hips).

During pregnancy 1 in 4 women will experience pelvic girdle pain due to changes the body will undergo in a relatively short period of time. This can occur at any stage of the pregnancy however, it is most commonly experienced in the second and third trimesters.

What causes Pelvic Girdle Pain?

Ligaments throughout the body stretch and soften to accommodate for the growing baby. When these ligaments relax our muscles are required to work extra hard which may result in pain. Additionally increases in load, changes in posture, centre of gravity, walking style and alterations in core function can contribute to pelvic girdle pain.

While some individuals accommodate well to these changes, experiencing limited or no pain, it can be debilitating for others and 7% of women will continue to suffer with this pain after their baby is born – requiring ongoing treatment.

Common symptoms

Sharp, stabbing or grabbing pain that is aggravated climbing up and down stairs, getting dressed/undressed, rolling over in bed, getting in and out of the car, extended periods standing, sitting or walking and pain on sexual intercourse.

Helpful tips

If you are experiencing pelvic girdle pain try these helpful hints:

  • Sleep with a pillow between your knees
  • Keep knees together when rolling in bed or getting in and out of car
  • Focus on maintaining good posture while standing and sitting. Avoid crossing your legs
  • Avoid heavy lifting (your joints are already under enough load), prolonged sitting, wearing heels, carrying uneven loads e.g. bag on shoulder or toddler on hip
  • Wear support bracing or garments such as tubigrip, SRC shorts or Serola belt

The specific tissues causing pain differs between individuals and it is best to seek professional advice from an osteopath with experience in this area for appropriate treatment.

Written by Nicole Cukierman

Nicole is Fertile Ground Health Group’s resident Osteopath. If you’re seeking treatment please feel welcome to book in with Nicole.

Roasted Tomato Soup

Roasted Tomato Soup

Roasted Tomato Soup is one of my favourite winter recipes. Roasting the tomatoes brings out their natural sweetness and enhances the flavour. You don’t have to add the wholegrain sourdough/ciabatta into the soup although that does make it more filling. I usually double or triple the recipe and stock up the freezer with it so it’s easy to take out the night before for a very quick dinner the following day (all you have to do is pop it on the stove to reheat and it’s ready in minutes) 😊 

Serves 6

Ingredients

½ bulb of garlic 

2 kgs of ripe tomatoes

1 tsp dried oregano

1 Litre of vegetable stock

4-5 sprigs of fresh basil + additional leaves for garnish

1 tbls of red wine vinegar

~150gm wholegrain sourdough/ciabatta/gluten-free bread

Olive oil

Method
  1. Preheat oven to 200 degrees Celsius. Break the garlic up into cloves and slice the tomatoes in half. Lay out the tomatoes (cut-side up) on a roasting tray and scatter over the garlic cloves (unpeeled). Sprinkle over the oregano, salt and pepper and drizzle with olive oil. Roast in the oven for 50-60mins until the tomatoes are soft and sticky. 
  2. Remove the tray from the oven and pick out the garlic cloves. Tip all contents of the tray into a large saucepan. Squeeze the sticky insides of the garlic cloves into the saucepan and throw away the skins. 
  3. Add stock and roughly chopped basil (including stalks).  Tear the bread into pieces and add to saucepan. Bring to the boil, then simmer for about 10 mins. 
  4. Add the red wine vinegar and then blitz in a blender until smooth. 
  5. Serve in bowls, drizzle with olive oil and remaining basil leaves. 

Enjoy your delicious and nutritious Roasted Tomato Soup.

Written by Tina Jenkins

Tina Jenkins is available for one on one digital naturopathic consultations. You’re welcome to book in with Tina.

Osteopath practice opportunity

osteopathy cranial

Fertile Ground Health Group (FGHG) is a multidisciplinary, natural medicine practice with expertise in preconception, infertility, pregnancy and family health. We are currently seeking an experienced Osteopath with a desire to develop their career and work with other high achievers in a vibrant, professional team. If you can start in August, we have a waiting list of patients ready for you!

We are ideally looking for a dedicated professional with special interest and experience in treating pre and post-natal women, newborn babes and children.  A minimum of 3-5 years’ experience as an Osteopath working with pregnancy is an absolute necessity and additional training in this area, as well as treating babies will be highly regarded.

We are also very interested in applications for an enthusiastic osteopath who treats men and women generally (without experience in babies and children necessarily) and we encourage you to apply also as we grow our physical therapy team. We have plenty of patients with pain who need your confident expertise and hands-on therapy too!

You will also want to actively raise your own profile amongst your peers, medical specialists and other important referrers as well as share your expertise with our patient base through blogs, podcasts and/or social media. Your ability to collaborate with other practitioners, coupled with confidence in communication with and presenting to medical specialists and other primary health carers will be highly regarded.

Starting immediately, FGHG has room for a practitioner doing at least 2-3 days per week including valuable Saturdays. Our current osteopath Andrew Nguyen and his partner are moving back to Tasmania to start a family of their own leaving a gap ready to fill. To apply please email a covering letter and resume to Monique Bevan at management@fertileground.com.au. Apply ASAP.