WELLNESS

Health tips on how you can reduce developing chronic disease dramatically!

23rd July, 2019

Yes, it’s true: Australians are living longer today than ever before.

The average life expectancy for males is 81 whilst the average life expectancy for females is 84. However, with 70% of Australian adults living with at least one chronic disease I think it would be fair to say that their quality of life could be a lot better! I don’t believe anyone wants to live a long life in pain and misery.

One ingredient that can be credited to many of our health problems is sugar. As a nation, we consume too much sugar. White sugar does not contain a single nutrient capable of supporting life.2 Australians, on average, consume 27 teaspoons of total sugars a day (that’s 50 kilos per year, including natural sugars), according to the 2012 report Sugar Consumption in Australia: A Statistical Update. That adds up to an incredible 157,000 calories a year!

As a result, Australia’s obesity levels are increasing. A 2005 World Health Organisation (WHO) study found that just over 20% of Australian adults are obese, and predicted that this was to rise to 29% in 2010.3 In 2007, WHO found that 67.4% of Australian adults were overweight. That ranked Australia as the 21st in the world, and third out of the major countries in the English-speaking world, behind the United States (ranked 9th) and New Zealand (ranked 17th). In the latest issue of the Australian Government’s Profiles of Health Survey coordinated by the Australian Bureau of Statistics, which was published in 2013, stated the average Australian has a Body Mass Index (BMI) of 27.6. A healthy BMI range is between 20-25.

I didn’t want to become a statistic so I made a decision to start taking responsibility for my own health!

It all started back in 1979 when I joined a gym to lose weight and get t. At the time I weighed over 101 kilos. I’m only 164cm (5’3”) tall so I was obese and as a result very self-conscious so I decided to do something about it.

One day I arrived at the gym with a burger in one hand and a can of soft drink in the other. George, (the gym owner) pulled me aside and said, “Frank, it’s really great that you’re training here, but if you don’t change your diet you won’t live a long and healthy life... What you eat today, is what you are tomorrow!”

I asked George; “So in your opinion, what is a good diet?” George turned around and picked up a book from behind the counter, handed it to me and said, “Frank, do yourself a favour, buy this book and read it, I promise you it will change your life.” I thought to myself, “Do I really need to read a book to know what to eat?” George was very persistent. Reluctantly, I purchased the book just to get him off my back. I really didn’t have any intention of reading it.

After a couple of days, I thought I should read a few pages because George would surely ask me questions next time I popped into the gym. I eventually picked up the book and started reading the first chapter and I couldn’t put it down. I read the whole book in 3 days and just as George had promised, it changed my life forever. The book was called ‘The Miracle of Fasting’ by best selling author Paul Bragg. Before reading the book I knew absolutely nothing about a balanced diet or that food and regular exercise played an essential role in maintaining good health and preventing disease.

People ask me how did one book have so much impact on my life so quickly. It’s a good question! The reason Paul’s book had such a profound impact on me instantly was because it was the first time in my life someone ever said to me: “Eat to live, where most of us live to eat”. It was the first time I heard the saying “Prevention is Better than Cure” and “if I take responsibility for my own health I could live a long, healthy and vibrant life!”

It was as though I had been struck by lightning. You see, before I read the book I thought I had no influence or control over my health. Now, for the first time in my life I realised that I had an option. I had a choice to maintain my health or I could throw caution to the wind and hope that I wouldn’t end up with a chronic disease. It was a no brainer - I decided to maintain my health by choice! As soon as I discovered that I had some control over the outcome of my health I instantly changed my lifestyle habits. I didn’t want to waste another second eating foods that would undermine my health.

I started reading every book I could get my hands on about natural living, bowel health, internal cleansing, herbal medicine and vitamin therapy. The more I read, the more I wanted to know! All my time was totally consumed with learning more about this new health approach that I now believed was the secret to regaining and maintaining vibrant health.

In 2 years I went from weighing 101 kilos, with a body fat percentage of 38% down to 64 kilos and 11% body fat. At 26 years of age, I was in the best shape of my life. I felt amazing. Not just physically but I was mentally strong. My head was so clear, I was less stressed, sleeping better, better mood. I was a much happier person.

I was so inspired by my learnings that I couldn’t wait to tell the world. I started with telling my family, friends, works mates and anyone who would listen. I would talk all day if people were willing to listen. I felt it was my duty to spread the word of natural living so others could experience the health benefits, just like I did.

Then, one day I said to my wife Grace, I would really like to do this full time. I would love to open a health food store so I could talk about my passion with the world. We had just put a deposit on a block of land and were planning on building our new home. Grace had her heart set on it. I said; “Grace, do we build a new home or do we open a health food store? ”We discussed it and she said; “It’s your passion, let’s open a health food store and we can build the house another day!” After 36 years it still brings tears to my eyes when I think about that moment. I’ve always had Grace’s support. She is my rock!

So on the 1^{st of} November 1982, on my 28^th birthday, I opened my health food store. It was one of the happiest days of my life

Every day I couldn’t wait for the sun to come up so I could get to the store and start talking to my customers. I absolutely loved what I was doing!

After 13 years of working in my store, it became obvious to me that many health companies weren’t as passionate as I was about natural living. So in June 1995, I decided to start my own herbal and nutritional range of health products. I wanted to develop a small range of unique, high quality herbal and nutritional products and lifestyle programs that would have a positive affect on people’s health and make a difference to their lives.

I’m now in my sixties, I train 5 to 6 days a week. I’m in good health and take no medication. It’s not that I’m against them I simply don’t need them. I can say with my hand on my heart that I feel just as alert, have just as much energy, and feel just as enthusiastic about life today as I did in my twenties. I would like to think I can live well into my nineties and beyond in good health. If I continue to eat to live and exercise regularly, I can’t see why not!

What you eat today is what you are tomorrow!

For over 39 years I’ve believed that if you follow the principles of natural living you can not only maintain good health and reduce your chances of developing chronic disease dramatically but I believe you can also regain your health. You just need to give your body a chance. The human body is magnificent – it’s perfect – but just like anything that has moving parts, you need to take care of it otherwise it eventually breaks down. If you give your body the opportunity it will heal itself! If I didn’t experience this myself all those years ago, I would never have believed it. Over the years, I’ve seen many friends; family members and customers transform their health and their lives by simply adopting a lifestyle that comprises of eating mostly real food, exercising regularly, avoiding processed foods and drinks that contain added sugar.

People always ask me what do I eat? It’s difficult to cover my complete menu in this article but basically I eat mostly real food, fresh food, lots of vegetables (mostly green), raw nuts and seeds, sprouted seeds, extra virgin olive oil, coconut oil, lots of fresh herbs, grass-fed beef, free-range chicken and eggs, oily fish, and selected fresh fruit. These foods contain an abundance of vitamins, minerals, micronutrients, amino acids, healthy fats (essential fatty acids) and much, much more.

I don’t eat foods containing refined added sugar, ice cream, cakes, biscuits, sweetened fruit juices, candy, canned fruit juice, canned fruit, soft drinks and I don’t chew gum. I avoid processed food, refined foods, foods made with white flour, foods that contain artificial colours, flavours, preservatives, most canned foods, potato chips, corn chips, prepackaged foods, and white rice. I also don’t eat processed breakfast cereals because many contain added sugar, artificial colours, flavours and preservatives.

I have so much more information I would love to share about natural living but it would need several hundred pages to include all my learning’s over the last 39 years. Over the next 12 months, I will be writing articles that will reveal all of my principles for a long, healthy and vibrant life.

For a limited time, only you can download my free e-health pack here

To this day I remain just as committed about educating and helping people to achieve better health through good nutrition and regular exercise, as I was when I started way back in 1979.

I considered myself somewhat lucky to have discovered the benefits of natural living at a young age. So I have made it my life mission to inspire other Australian’s to join with me in building an army of health crusaders, to educate others on the benefits of natural living and the essential role it plays in preventing disease.

I hope you will join me on my crusade to encourage our fellow Australians to embrace the principles of natural health so that they too can live a long, healthy and vibrant life. Make time for good health and you will always have enough health for a good time!

Yours in vibrant health,
Frank Caruso

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Traditional Ayurvedic and Chinese Medicine healers have been using turmeric as a natural remedy for centuries. Today, Turmeric is now one of the most researched herbs in the world and thousands of studies have demonstrated its therapeutic benefits for a wide range of health conditions. Is turmeric a herb or is it a spice? It’s both. Turmeric is a perennial herbaceous plant from the same family as ginger. The underground stems, called rhizomes, are harvested, dried and ground into a powder, which is the golden spice used for medicinal and culinary purposes. What gives turmeric its health benefits? There’s a lot of confusion out there about how turmeric works. Turmeric isn’t just a homogenous powder. Like many natural remedies, it’s made up of a number of biologically active substances. Of these, there is a group of three compounds, called curcuminoids, which make up about 2% -5% of turmeric. They are curcumin, demethoxycurcumin and bisdemethoxycurcumin. Curcumin is the star of the trio. It’s the curcuminoid primarily responsible for turmeric’s anti-inflammatory and antioxidant properties. Curcumin is a natural anti-inflammatory Inflammation can be triggered as the body’s way of defending and healing. In the process of inflammation, the release of cytokines sets off a pro-inflammatory cascade which lead to the production of inflammatory molecules such as thromboxane and prostaglandis. Tissue damage, as in arthritis, causes the release of cytokines and sets off pro-inflammatory processes which lead to the production of inflammatory molecules such as thromboxane and prostaglandins. These inflammatory molecules are produced by enzymes such as phospholipase, lipoxygenase, 5-LOX and COX-2. Curcumin works by inhibiting some of these inflammatory processes and enzymes, and also by down-regulating the activity of some inflammatory molecules. Curcumin also helps to support joint health. Curcumin also helps to protect cells from damage by free radicals Free radicals are highly reactive molecules that roam around the body and can damage cells through a process called oxidative stress. Oxidative stress has been linked to many health conditions, including poor joint health and function, so antioxidants are important to keep our bodies healthy. Learn more about the benefits of Turmeric for joint health, here. Curcumin works by directly scavenging free radicals as well as by inhibiting some of the processes that generate free radicals, so it helps to reduce the damage they can cause to body cells. Can you just eat turmeric powder to get the benefits of curcumin? Not really. Firstly, like we mentioned earlier, curcumin and turmeric are not the same thing. Curcuminoids make up only around 2-5% of turmeric rhizome powder, and of that 2-5%, curcumin makes up about 75%. So that means an average teaspoon of turmeric powder may contain less than 1% of the all-important curcumin. And that’s not the only reason that turmeric powder alone can’t really deliver much in the way of health benefits. To have a therapeutic effect in your body curcumin needs to get into your blood plasma. Once there it can circulate around the body and exert its anti-inflammatory and antioxidant effects. But turmeric, and the curcumin in it, is very poorly absorbed by your body. It is naturally insoluble in water (just check out that yellow gunk at the bottom of your turmeric latte or tea!) Very little remains intact after it gets into the highly acidic stomach environment What does remain isn’t absorbed very well by your digestive system And what is absorbed gets broken down and excreted by your liver really quickly. So consuming turmeric, or even straight curcumin powder, isn’t a very effective way of getting enough bioactive curcumin into your bloodstream. A better way to get the health benefits of curcumin The best way to get the health benefits of curcumin is by taking a high strength supplement which has been formulated for higher bioavailability.

Benefits Of Turmeric For Joint Health 419c2c84 3bb8 421f befa cac98f7137fa

HERBAL MEDICINE WELLNESS

Turmeric- The ancient healing herb that’s now a modern wellness sensation.

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What is inflammation? The word inflammation is derived from the latin word, “inflammatio”, which translates to ‘ignite’ or to ‘set fire’. During the 1st century AD, the Roman scholar and medical encyclopaedist Aulus Cornelius Celsus described the clinical symptoms of inflammation, as: calor (heat), dolor (pain), rubor (redness) and tumour (swelling). With thousands of years in medical advances, the understanding of inflammation’s pathogenesis has subsequently expanded into a sophisticatedly coordinated cascade of events. The 5 cardinal symptoms are: heat, pain, redness, swelling and a limited range of motion. Inflammation is a defence mechanism and essential component in the healing process where the body attempts to maintain homeostasis by repairing affected structures and restoring function, in order to return the site of damage back to its pre-injury state. Inflammation is produced by the body when it interprets trauma or potentially harmful agents and in response stimulates a series of immune reactions, however depending on the cause of inflammation, the process may slightly differ and involve condition specific immune reactions. For example, inflammation from physical injuries, skin irritation and sinus allergies will have unique immune responses such as the chemicals stimulated and pathways allowed, although the common phases of the inflammation cascade are as followed: Understanding the inflammation process The process of inflammation is initiated by a varying degree of trauma or damage, which can occur either internally or externally. The initial trauma which triggers inflammation can be due to virtually anything that causes damage to our body cells, tissues, organs or other structures. Common causes could include injuries, infections, allergens, certain medications, chronic stress and exposure to harmful pathogens, irritants, toxins or chemicals. There is a diverse range of inflammation causes, examples may range from a paper cut, pollen, certain foods, topical sensitives, sprained ankle, broken bone or underlying health conditions i.e. arthritis. Inflammation is a multi-factorial however the progression has various influences, such as: genetic predisposition, medical history, lifestyle and dietary factors, age, weight, immune function, sensitivities and allergies and current health status. The first response is the immediate recognition of trauma to the cells which is detected by sentinel cells, such as mast cells or macrophages. These immune sentinel cells are often referred to as the body's first line of defence as their duty is to recognise damage or harmful microbes and signal for a recruitment of inflammatory factors to regulate and remove the damage, thereby commencing the immune-inflammation cascade. In this acute phase, there is a stimulation of chemicals and hormones such as histamine which assists in the breakdown of our blood barriers at a microcirculatory level. The release of histamine increases local blood flow and a process of vasodilation takes place where blood vessels dilate and enlarge, resulting in an increased capillary permeability. The vasodilation facilitates the transportation of inflammatory factors including plasma and White Blood Cells (WBC) at the site of injury. This activation causes the presentation of heat and redness and can generally last 2-5 days. In the sub-acute phase, the focus is removing acquired threats and repairing damaged structures. The immune WBC’s migrate towards the affected area where they stimulate the release of inflammatory mediators such as antibodies, immunoglobulins (IgE), cytokines (IL, TNF) and prostaglandins (PGE2). Inflammatory mediators are essentially ‘messengers’ that promote stimulation of immune responses. This stimulation causes an accumulation of various active hormones, chemicals and plasma proteins which then actively work together in removing the damaged cells. The localised concentration of substances is what causes swelling. An additional process in this phase is the production of Nitric Oxide (NO), which is a ‘pain producing’ substance. The local release of NO signals the nervous system for the generation of the pain sensation, which interestingly is a protective mechanism the body makes! If the structure that is inflamed is experiencing pain, we are more likely to protect the area. A fifth symptom is also observed here, a limited range of motion which is another protective method. The repair and removal of cellular waste can have a duration lasting up to approximately 6-8 weeks. Throughout this sub-acute phase, the main pathway involved is the cyclooxygenase (COX) pathway. The final stage is known as the chronic phase, where remodelling and maturation of the original injury or trauma takes place. Once the inflammation inducer has been removed, the process of wound healing and/or tissue repair occurs, where damaged tissue is regenerated or they may be replaced with collagen strands and fibroblasts to begin the remodelling process. When collagen has been generated, the strands are progressively replaced by other materials and they adapt to the original tissue. If the inflammation continues, or the structures further destruct, scar tissue or fibrosis follows. This chronic phase can last months to years, depending on the type of injury and the inflammation. What is the difference between acute and chronic inflammation? Inflammation may present as acute or chronic and the main influence of this is the type and intensity of trauma. In acute inflammation, the onset is rapid with short-term symptoms which may be severe, whereas chronic inflammation has a long-term presentation with a prolonged duration that may last years. In some cases, chronic stressors causing inflammation can have a suppressive effect on the immune system in contrast to the acute stressors which enhance immediate adaptive immunity. In this scenario, sustained stressors may actually over-activate the immune system causing an imbalance of pro-inflammatory and anti-inflammatory mediators in the body, causing chronic inflammation. Chronic inflammation has a negative impact on overall health including our cells, tissues and organs which in-turn can increase the risk of developing disease and poor health states. Tips to help better manage inflammation Just as there are various factors contributing to the progression of inflammation, there are also multiple strategies for the management of symptoms, including pharmaceutical, physical therapies, dietary or lifestyle alterations and other complimentary or alternative medicine modalities. Some natural remedy suggestions may include herbal or nutritional sources with anti-inflammatory actions. The term ‘anti-inflammatory’ relates to a substance which has direct actions in reduces inflammation. Dietary food sources with anti-inflammatory actions can inhibit pathways such as the COX and therefore the inflammatory mediators such as prostaglandins, TNF, IL etc. described earlier also provide benefits to inflammatory conditions. Overall, an anti-inflammatory diet would ideally include higher intakes of antioxidant and fibre rich foods plus ensuring an adequate balance between healthy fats, proteins and carbohydrates. Try to avoid In inflammatory conditions, it is advised to limit the intake of refined carbohydrates i.e. white pasta, trans fats i.e. margarine, processed meats i.e. deli meats and sugars. It is best to avoid these food groups as they aggravate inflammation and contribute to inflammation by producing Advanced Glycation End (AGE’s) and may raise blood glucose levels, with cell damaging effects. Lifestyle suggestions to support the anti-inflammatory diet may include moderate physical activity to maintain a healthy weight range, reducing stress levels, allowing enough sleep for cell repair and recovery and managing any associated pre-existing conditions. It is also recommended to reduce alcohol intake and smoking as they can create inflammation driving toxins in the body. Fun Fact: Conditions ending in ‘-itis’ indicate inflammation of a specific organ, tissue or structure. For example: derma (skin) + itis (inflammation) = dermatitis

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One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes with elasticated waistbands. Belly bloat, food baby, abdominal bloating, abdominal distension…whatever it’s called it’s uncomfortable! What causes bloating? A bloated stomach is that feeling of pressure or fullness in your belly. It may or may not be accompanied by distension, which is a noticeable difference in the size of your abdomen. A build-up of gas in the stomach and intestines is one of the most common causes of bloating. Intestinal gas can be caused by eating certain foods, particularly beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage. Some foods are high in a type of sugar called FODMAPS. In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. FODMAPs don’t affect everyone equally, so while certain FODMAPs may make you feel bloated, you may be able to process others just fine. Eating too quickly, drinking through a straw, or drinking lots of fizzy drinks can cause you to swallow lots of air and make you feel full. Constipation can cause a build-up of faecal matter in the intestine leading to abdominal distension and bloating. Bloating can also be caused by medically diagnosed conditions such as food intolerances and intestinal disorders such as IBS (irritable bowel syndrome), IBD (inflammatory bowel disease, including Crohn’s disease and ulcerative colitis), and SIBO (small intestinal bacterial overgrowth). Is bloating the same thing as fluid retention? Yes and no. Fluid (water) retention, also known as oedema, is related to the kidneys, while bloating is usually related to the gastrointestinal tract. Fluid retention can make you feel bloated, but it doesn’t usually affect your abdomen as much as bloating caused by intestinal gas. Fluid retention occurs when excess fluid builds up in your body's circulatory system and generally causes swelling in your extremities, such as your feet, ankles, legs and hands. A common sign of fluid retention is when your rings feel tight on your fingers, or your ankles are swollen after sitting down for a long time. A diet high in carbohydrates, sugar and salt can cause your body to retain water, leading to that feeling of puffiness and heaviness. Fluid retention can also be caused by hot weather and hormonal changes. What can I do about bloating? Bloating that comes and goes is usually digestive-related and tends to disappear after a couple of days. It will often help if you cut down on salty foods, carbohydrates and fizzy drinks. If you have a food intolerance, or suspect that FODMAPS might be the issue, try eating less of the problem foods for a while. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. If you find you have a regular problem with certain foods though, you should consult a doctor or dietitian before making any permanent dietary changes. Adopting a few simple lifestyle changes may also help. Avoid chewing gum Eat slowly Avoid drinking from a straw Drink plenty of water If you suffer from constipation, try eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. It might also be helpful to try taking probiotics. These can support a healthy gut bacteria population and help your digestive system moderate the effects of a bloated stomach. If bloating or fluid retention persists for more than a couple of days, or is accompanied by pain or diarrhoea, then you should speak to a doctor.

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Health tips on how you can reduce developing chronic disease dramatically!

23rd July, 2019

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