What Is Vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a vital role in numerous physiological functions. It is essential for brain development, immune function, and metabolism. Vitamin B6 helps the body produce neurotransmitters such as serotonin and dopamine, which regulate mood and cognitive function. It also assists in forming haemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body.

Since the human body does not store large amounts of Vitamin B6, it must be obtained from dietary sources, including:

• Poultry and fish (such as chicken, turkey, and salmon)
• Bananas and potatoes
• Legumes and nuts

Most people can meet their Vitamin B6 needs through a balanced diet. However, some individuals may require supplementation due to certain health conditions, chronic stress, pregnancy or specific dietary restrictions.

While Vitamin B6 is crucial for health, recent media coverage has raised concerns about toxicity from excessive supplementation. High doses of Vitamin B6, typically from some supplements, energy drinks, protein shakes and even some cereals, can lead to adverse side effects, including:

• Peripheral Neuropathy (nerve damage): Long-term excessive intake can cause numbness, tingling or pain in the hands and feet, leading to difficulty walking.
• Sensory disturbances: Some individuals experience changes in their ability to feel pain or temperature.
• Gastrointestinal issues: Nausea and abdominal discomfort can occur with high-dose supplementation.
• Photosensitivity: Increased sensitivity to sunlight can result in skin reactions.

It is important to note that Vitamin B6 toxicity is rare and usually associated with prolonged intake of excessive doses.

Understanding Vitamin B6 Toxicity: Why It Happens and What You Need to Know

Like all nutrients, there’s a fine balance between getting enough and consuming too much. So, what happens if you take too much vitamin B6, and how does it turn toxic?

Why Does Vitamin B6 Cause Toxicity?

The first thing to understand is that every nutrient has two sides: the risk of deficiency and the risk of toxicity. The body is designed to function optimally when nutrients are balanced – not too little, not too much. Water-soluble vitamins like B6 usually leave the body within a day, meaning we need to replenish them regularly. However, vitamin B6 is a bit unique in how it behaves, and this is where toxicity can occur.

Typically, people think of vitamin B6 toxicity in extreme cases of very high doses, such as 500 milligrams or more per day over extended periods. This is the kind of scenario where neurotoxicity – affecting your nerves – becomes a problem. But here’s the twist: even when taking moderate or recommended doses, some individuals can still experience toxicity due to how their body metabolises B6.

The Complexity of Vitamin B6 Metabolism

Unlike other vitamins, vitamin B6 isn’t just one compound; it has several different forms, each of which can take different metabolic pathways. For example, one of the active forms of B6, called pyridoxal-5-phosphate (P5P), is often given as a supplement for its bio-availability. However, even this “active” form has many routes it can take to be metabolised. Some of these pathways can create compounds that are more damaging to your nervous system, particularly under certain conditions like inflammation or oxidative stress.

This is where inflammation plays a critical role. When B6 is metabolised in the presence of inflammation, it can produce forms of the vitamin that have a more detrimental effect on the nervous system. Inflammatory conditions like smoking, chronic illness or genetic predispositions can make this process worse. It’s not just about how much B6 you’re taking – it’s about how your body is handling it.

Why Do Some People Experience Toxicity and Others Don’t?

Not everyone reacts to B6 the same way. You could have 1,000 people taking vitamin B6, and most would never experience toxicity. But the 1,001st person might. Why? It often comes down to genetics, inflammatory conditions, and how your body metabolises the vitamin. Some people have genetic variants (called single nucleotide polymorphisms, or SNPs) or enzyme imbalances that make their bodies process B6 differently, leading to the buildup of neurotoxic forms.

For these individuals, the root cause of toxicity isn’t necessarily the vitamin itself, but how the body is metabolising it in the context of an underlying inflammatory or genetic issue. In other words, if you have B6 toxicity, it’s not always the vitamin that’s the problem—it’s the inflammatory response that happens when B6 is metabolised inappropriately.

What Can You Do About It?

If you’re experiencing B6 toxicity, the first step is to stop taking supplemental B6 until you’ve addressed the underlying issue. However, removing B6 alone won’t solve the problem long term. You’ll need to focus on addressing any inflammation or metabolic issues that could be causing your body to handle B6 differently. This could involve lifestyle changes, nutritional interventions or even looking deeper into genetic predispositions.

The Misleading Nature of B6 Blood Tests

If you’ve had a blood test that shows high B6 levels, it’s important to know that the test may not be as reliable as you think. Vitamin B6 exists in several forms, and these tests measure all of them in a pool. The test doesn’t differentiate between the forms that might be harmful to your nerves and the forms that are beneficial. 

While an elevated B6 result can point you in the right direction, it doesn’t give you a complete picture. The real issue lies in how your body metabolises B6, which is why you need to focus on addressing the underlying inflammatory conditions rather than just the numbers on a lab report.

What to Do Next

If you suspect B6 toxicity, the most important thing is to remove excess B6 from your diet and supplements. But don’t stop there – look deeper at your overall health. Are there any inflammatory conditions like chronic illness, poor antioxidant balance, or lifestyle factors (such as smoking) at play? Are there any genetic factors that could make your body process nutrients differently?

By addressing the root causes of inflammation and working with a healthcare professional to manage your B6 intake, you can regain balance and avoid toxicity.

How to Take Vitamin B6 Safely

To ensure the safe and effective use of Vitamin B6, follow these guidelines:

• Consult a healthcare professional: a qualified nutritionist, naturopath or GP can test whether you require supplementation and prescribe the appropriate dosage.
• Only supplement when necessary: Those with diagnosed deficiencies, certain medical conditions, or increased needs (e.g., pregnancy) may require supplementation under professional guidance.
• Stick to recommended dosages: Avoid exceeding the TGA-recommended upper limits unless prescribed by a healthcare professional.
• Monitor for side effects: If you experience symptoms like numbness, tingling or other neurological issues, discontinue high-dose supplements and seek medical advice.
• Get Vitamin B6 from food first: A well-balanced diet typically provides adequate amounts of Vitamin B6 without the risk of toxicity.

Conclusion

Vitamin B6 is an essential nutrient, but like all nutrients, it must be balanced properly. While toxicity from B6 is rare, it can occur, especially in individuals with certain genetic or inflammatory conditions. The key to preventing B6 toxicity is understanding how your body metabolises it and addressing any underlying issues that could cause a harmful buildup. 

While Vitamin B6 plays a critical role in health, not everyone needs to take a supplement. Consulting a qualified nutritionist, naturopath or healthcare professional can help determine if supplementation is necessary based on your diet, lifestyle and individual health requirements.

At Perpetual Wellbeing, we take a holistic approach to health, ensuring that any supplements you take are tailored to your specific needs. We offer general and functional pathology testing to determine when supplementation is required and prescribe safe and appropriate doses tailored to your specific needs. If you have concerns about your Vitamin B6 levels or are experiencing potential side effects, book a consultation with our team today.

The post What Is Vitamin B6? Understanding Its Role, Side Effects and Safe Use appeared first on Perpetual Wellbeing.

By Caryn Levick ND

We don’t see a diagnosed condition as a single ‘silo’ or ‘bucket’ that needs a band-aid approach, but rather our specialty is finding the underlying cause of the biochemical dysfunction that is causing the symptoms of a given diagnosed condition/s.

It is common practice for specialists to be head down in their specialty lane and not actually step out and look at the big picture of how things are connected, when, in fact, it’s all connected. 

ADHD symptoms are managed with a drug, hormonal imbalances are managed with a drug, depression is managed with a drug, infertility is addressed with drugs. The medical system enforces this view where diabetes, heart disease, depression, kidney disease, cancer all separate things. If you have those conditions, you’re seeing five separate doctors, and often they’re not speaking to each other.

People aren’t truly getting well, with a drug as the solution.

As Naturopaths and Nutritionists, we are more interested in finding out WHY chronic health conditions are happening and how we can prevent them.

What is Metabolic Dysfunction?

One major contributing factor in a lot of chronic health conditions is metabolic dysfunction. Metabolic dysfunction is the dysregulation of how cells produce and use energy. We need to ask the very cells that are responsible for generating our cellular energy, what is happening at a cellular level? 

When we dig for the underlying cause of a patients’ presenting symptoms, we realise that often a lot of their symptoms and disease processes result from metabolic dysfunction. Metabolic dysfunction negatively alters the body’s processing and distribution of macronutrients, such as proteins, fats, and carbohydrates. Metabolic disorders can happen when abnormal chemical reactions in the body alter the normal metabolic process.

Metabolic dysfunction can form due to a combination of genetic, environmental, and lifestyle factors. Here are some key contributors:

1. Insulin Resistance: This occurs when cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. Over time, this can lead to type 2 diabetes and other metabolic disorders.
2. Poor Diet: Diets high in refined sugars, unhealthy fats, and low in nutrients can disrupt metabolic processes, leading to conditions like metabolic syndrome.
3. Sedentary Lifestyle: Lack of physical activity can contribute to weight gain and insulin resistance, increasing the risk of metabolic diseases.
4. Chronic Stress: Prolonged stress can lead to elevated levels of cortisol, which may impact blood sugar regulation and fat storage.
5. Obesity: Excess body fat, particularly around the abdomen, can lead to metabolic dysfunction. Adipose tissue can release hormones and inflammatory substances that affect insulin sensitivity and lipid metabolism.
6. Genetic Factors: Some metabolic diseases are inherited. Mutations in specific genes can disrupt normal metabolic pathways.

The Cell Danger Response

The Cell Danger Response (CDR) is a concept that describes how cells react to stress or injury. When cells experience a threat—such as infection, injury, or toxic exposure—they initiate a protective response. This response includes:

1. Metabolic Changes: Cells may shift their metabolism to prioritize survival over growth and reproduction. This can lead to altered energy production and nutrient usage.
2. Inflammation: The CDR often involves an inflammatory response, which is the body’s way of signaling that something is wrong. While inflammation is a protective mechanism, chronic activation can contribute to metabolic dysfunction.
3. Hormonal Changes: The response can involve the release of stress hormones, such as cortisol, which can impact metabolism and other bodily functions. Conditions like polycystic ovary syndrome (PCOS) involve hormonal imbalances that can disrupt metabolic function.
4. Cellular Communication: Cells send signals to each other to coordinate a response to the perceived threat, influencing processes like immune response and tissue repair.

Chronic activation of the CDR, often due to ongoing stressors (like poor diet, lack of exercise, or chronic illness), can lead to sustained metabolic dysfunction. Essentially, while the CDR is a protective mechanism, when it becomes chronic, it can contribute to health issues, including metabolic disorders.

The Link To Mitochondrial Health

Mitochondrial Health is closely linked to Metabolic dysfunction, as mitochondria are the cell’s powerhouses responsible for producing energy. Here’s how mitochondrial dysfunction can contribute to metabolic dysfunction:

1. Energy Production: Mitochondria convert nutrients into ATP (adenosine triphosphate), the primary energy currency of cells. When mitochondria are damaged or dysfunctional, energy production decreases, leading to fatigue and impaired metabolic processes.
2. Oxidative Stress: Dysfunctional mitochondria can produce excess reactive oxygen species (ROS), leading to oxidative stress. This stress can damage cellular components, including lipids, proteins, and DNA, disrupting normal metabolic functions.
3. Fatty Acid Oxidation: Mitochondria play a critical role in breaking down fatty acids for energy. If mitochondrial function is impaired, it can lead to the accumulation of lipids in tissues, contributing to conditions like non-alcoholic fatty liver disease (NAFLD) and obesity.
4. Insulin Resistance: Mitochondrial dysfunction can impair insulin signaling pathways, leading to insulin resistance. This is often seen in conditions like type 2 diabetes and metabolic syndrome.
5. Metabolic Pathways: Mitochondria are involved in various metabolic pathways, including the citric acid cycle (Krebs cycle). Dysfunction in these pathways can disrupt the metabolism of carbohydrates, fats, and proteins.
6. Apoptosis Regulation: Mitochondria also play a role in regulating programmed cell death (apoptosis). Dysregulation can lead to cell survival when it should not, contributing to chronic inflammation and metabolic diseases.

Overall, mitochondrial health is crucial for maintaining metabolic function. Addressing mitochondrial dysfunction through lifestyle changes, nutrition, and potentially targeted therapies can help improve metabolic health and reduce the risk of related diseases.

The interplay of all these factors often creates a complex environment that can lead to POOR CELLULAR HEALTH, and metabolic diseases over time.

How Do We Assess & Treat Metabolic Dysfunction?

As Naturopaths and Clinical Nutritionists, we use various assessment tools, including general and functional pathology, as well as our health assessment questioning to get to the root of your symptoms. One example of a common test we request is the Organic Acid test.

The organic acid test (OAT) can provide valuable insights into metabolic function, but it doesn’t confirm metabolic dysfunction on its own. Instead, it measures various organic acids in urine, which can indicate how well the body is metabolizing nutrients, detoxifying, and producing energy.

Key aspects of what the OAT can reveal include:

1. Metabolite Levels: Elevated or decreased levels of specific organic acids can suggest issues with metabolic pathways, such as carbohydrate, fat, or protein metabolism.
2. Nutrient Deficiencies: Certain organic acids may indicate deficiencies in vitamins or minerals necessary for metabolic processes, such as B vitamins or Coenzyme Q10.
3. Dysfunction in Specific Pathways: The test can help identify problems in specific metabolic pathways, such as the Krebs cycle or fatty acid oxidation.
4. Toxic Exposure: Some organic acids can reflect exposure to environmental toxins or substances that may disrupt metabolic function.

While the OAT can provide insights that suggest metabolic dysfunction, our practitioners will always interpret it in the context of other tests, clinical history, and symptoms. We then integrate these findings to assess overall metabolic health.

A reminder and a promise to all our patients, the six foundation principles that the Naturopaths and Nutritionists at Perpetual Wellbeing practice are:

1. Find and treat the cause 

There is a time and place for symptom suppression, however most of our patients will benefit from identifying the underlying causes of illness and removing obstacles preventing good health.

2. Treat the whole person

We understand the interconnectedness of the human body, our environment and our lifestyle on total health. It is only through this whole-person-based approach that we seek to restore balance and health.

3. Doctor as teacher

We aim to elevate patient health literacy. That means that we are part of the team helping patients have a better understanding of what it takes to be and stay well. Through education and a trust-based relationship, patients better understand the steps they need to take to achieve and maintain health.

4. First, do no harm

Core to all medical practice is the desire to help the human form and condition. We typically approach care by utilizing the most natural, least invasive and least toxic therapies.

5. The healing power of nature

The healing power of nature is the inherent self-organizing and healing process of living systems which establishes, maintains and restores health. It is your practitioner’s role to support, facilitate and augment this process by identifying and removing obstacles to health and recovery, and by supporting the creation of a healthy internal and external environment.

6. Prevention

We affirm that it is better to prevent illness and suffering whenever possible. Through our comprehensive practice, we combine all six principles in order to identify potential areas of imbalance and teach patients how to get well and stay well.

We encourage all of our patients to take a proactive, not reactive approach to their health. Ask questions, we are here to help you understand the cause of your symptoms rather than apply a band-aid for the long term.

The post What Is Metabolic Dysfunction & How Do We Treat It? appeared first on Perpetual Wellbeing.

INGREDIENTS

• 250g mince of choice (beef, lamb, chicken, turkey or plant based)
• ½ brown onion, diced
• 2 cloves of garlic, crushed
• 1 small carrot, grated
• 1 small zucchini, grated
• Handful of spinach
• ½ cup of frozen peas and corn
• 50g tomato paste
• ¼ cup of liquid stock or bone broth
• 2 tablespoons of balsamic vinegar
• 1 tablespoon olive oil or ghee

METHOD

Heat olive oil in pan, add onions and cook for a few mins until soft.
Add garlic and stir for a minute.
Add mince and cook until browned.
Add carrot and zucchini and stir for another few mins until softened (at this point add any other vegetables you like).
Add tomato paste, liquid stock and balsamic vinegar and cook for 5 mins or until all combined and reduced to the consistency you prefer.
Add spinach, peas and corn and stir for another minute.
Serve on your toasted bread of choice, dark rye or sour dough works very well!

Check out our other recipes >>

The post Quick and Easy Savoury Mince on Toast appeared first on Perpetual Wellbeing.

By Amy Angus, ND

If you’re among the many women who experience this type of migraine, understanding the connection between your cycle and these headaches can be the first step toward finding relief. In this post, Amy Angus explores what menstrual migraines are, why they happen, how they differ from other migraines, and most importantly, how you can manage and prevent them.

Menstrual migraines are typically worse due to fluctuations of oestrogen levels and low progesterone. Other hormones are also associated with the exacerbation of menstrual migraines including high prolactin, which can increase trigeminal pain associated with migraines.

Treating Menstrual Migraines

When it comes to treating menstrual migraines, the first steps I take are to reduce the inflammation and pain associated with migraines whilst identifying the cause of the migraines.

Some of my investigations include:

• Hormonal testing: elevated oestrogen leads to greater crashes of oestrogen (oestrogen withdrawal) right before the period starts. Elevated oestrogen also encourages the production of prostaglandins and histamines, two inflammatory markers also associated with migraines. I frequently use the DUTCH test to accurately assess how much progesterone, oestrogen and other hormones are playing a role here.

• Gastrointestinal (GIT) assessment: symptoms of IBS are associated with an increased risk of menstrual migraines.

• Blood testing: nutritional deficiencies, especially vitamin D have been shown to influence the prevalence of menstrual migraines.

Once I have assessed the results of the tests I have decided to utilise to identify the cause of the migraines, I can develop an evidence-based treatment plan to reduce the severity and frequency of menstrual migraine headaches, ultimately preventing their reoccurrence.

Magnesium is still one of the most beneficial products for menstrual migraines, primarily due to its effect on pain pathways and hormones, however, it is important to ensure you are taking an adequate dose of the correct form of magnesium.

Some other products I like to use include Turmeric, Saffron, PEA, tryptophan, acetyl L-carnitine, and essential fatty acids.

If you suffer from menstrual migraines, click here to book in with Amy for further investigation and treatment.

The post Understanding Menstrual Migraine Headaches appeared first on Perpetual Wellbeing.

By Caryn Levick, ND

What Is Methylation And Why Does It Matter?

Methylation is currently a hot topic within the health industry, and with good reason. It is a major pathway to focus on in understanding autoimmune and neurological diseases such as multiple sclerosis, seizure disorders, dementia, chronic fatigue syndrome, lupus, depression, anxiety and autism spectrum disorders.  Methylation is responsible for making, maintaining and repairing DNA.

This biochemical process is involved in almost all body functions, and not surprisingly, methylation disturbances have been linked to many chronic disease states which are now endemic. Since the early 2000s, scientists have been actively exploring the specific mechanisms through which methylation can become compromised.

DNA Methylation

The methylation cycle is a biochemical pathway that manages or contributes to a wide range of biochemical functions: detoxification, supporting DNA (turning genes on and off), producing energy, reducing inflammation, synthesising neurotransmitters, homocysteine metabolism, protein methylation, phase 2 liver detoxification and supporting immune function. 

Coupled with the more recent availability of genetic testing enabling the identification of specific mutations affecting the methylation pathway, has resulted in Practitioners becoming increasingly conscious of this potential dysfunction when assessing and treating patients. However, the emerging enthusiasm and emphasis on this also presents some risk.

The temptation to focus treatment on ‘fixing’ one biochemical pathway (albeit vital) or compensating for a single gene amongst thousands, can detract from the myriad of other physiological and lifestyle factors that not only interrupt methylation but also directly cause disease to manifest.

Just as we’ve discovered the role of serotonin in depression is comparatively small compared to the amount of hype it has received over the years as a primary treatment target, focusing on the inner workings of the methylation process alone, for any condition, will yield incomplete and inconsistent results if other factors are not effectively addressed.

Methylation is very important, but is only a piece of a much larger puzzle – a puzzle that our Practitioners are more than adept at putting back together following their traditional, evidence-based, holistic mode of practice.

The Methylation Cycle

Methylation is the process whereby methyl groups (that is, a single carbon molecule with three hydrogen atoms) are added to a wide variety of “acceptor” molecules to catalyse a biochemical reaction critical to healthy cell function. In other words, it is the process of donating methyl groups to catalyse important cellular functions.

Interestingly, it would appear that energy production may be one of the body’s most methyl-greedy processes, with an estimated 40% of methylation reactions involved in the synthesis of creatine, a molecule used for the rapid mobilisation of ATP (energy). 

Of course, DNA production and epigenetic regulation are also critical methylation dependent processes. Looking at these downstream outcomes, it is understandable how various conditions may arise from a reduced methylation capacity.

The symptoms most commonly associated with impaired methylation are mood disorders (thought to be driven by neurotransmitter (brain chemical) imbalances) or an impaired detoxification capacity. Yet, neurotransmitter regulation and detoxification make up less than 1% of total methylation reactions in the body. As the majority of methyl groups are spent on creatine and phospholipid synthesis, impaired methylation is more likely to affect energy and cell membrane health before neurotransmitter levels or detoxification capacity. 

In order to ‘keep up’ with all of the methylation reactions occurring within the body, a sufficient store of methyl groups is needed. One well known source of these comes from folate, hence the hype around this nutrient in current discussions. However, the amino acids serine and methionine, and the phospholipid choline, also provide methyl groups to fuel the methylation cycle. 

This is a nice reminder that a diverse diet rich in green leafy vegetables, protein rich foods, and choline containing foods (e.g. eggs, beef, chicken, cauliflower, whole grains), is one of the best strategies we can implement to ensure an adequate supply of methyl donors are available to drive the methylation cycle.

Food Sources Of Methylating Nutrients

1. Folate (Vitamin B9): serves as a precursor for methyl groups in the body. It is involved in DNA synthesis and repair, as well as the methylation of various molecules. Folate is naturally found in beans and legumes (especially mung beans, adzuki beans, chickpeas and lentil), liver, seeds (especially sunfolower seeds), spinach, asparagus, and avocado.

2. Vitamin B12: acts as a cofactor for methionine synthase, an enzyme involved in the conversion of homocysteine to methionine. Vitamin B12 is naturally found in meats and meat products (especially liver and kidney), poultry, fish, shellfish and eggs.

3. Betaine (Trimethylglycine): can donate methyl groups and is involved in the methylation of homocysteine to form methionine. Betaine is found in quinoa, spinach, whole grains ( especially rye, amaranth, barley and oats), sweet potato, meats and poultry.

4. Choline: It can donate methyl groups. Choline is found in beef, beef liver, egg yolks, poultry, broccoli and fish.

5. Methionine: is an essential amino acid that serves as a precursor for S-adenosylmethionine (SAMe), a key methyl donor in many methylation reactions. Methionine is naturally found in meats, poultry, fish, shellfish, egg, nuts (especially brazil nuts), seeds (especially sesame seeds and pumpkin seeds), spirulina, soybeans.

6. Vitamin B6: is involved in numerous biochemical reactions in the body, including those related to methylation. Vitamin B6 is naturally found in meats, nuts (especially pistachio), garlic, whole grains, seeds (especially sesame and sunflower seeds), legumes (especially chickpeas and lentils), and prunes.

These nutrients are crucial for maintaining optimal health and function, and deficiencies in any of them can lead to disruptions in methylation processes, potentially contributing to various health issues.

Methylation Testing Options

It is important that we get the full picture when assessing a patient’s methylation status. There are a range of testing options available to assess markers associated with this. 

As with any testing, there are a few things we need to consider when looking at ordering tests for our patients. Will the test results change the treatment recommended? If not, what value will these results add for the patient? Is the test being used to help to increase a patient’s compliance to treatment? What is the cost versus benefit to the patient? Of all the testing options available, which tests will be the highest priority for this patient?

If we can clarify the answers to these questions, these testing options, if indicated, may help to give a clearer idea of a patient’s methylation status, and help to direct treatment.

Some of the common tests we use to assess a patient’s status include: 

Nutrient testing – 

Active Vitamin B12, Homocysteine, Methionine, S-Adenosyl Homocysteine (SAH), S-Adenosyl Methionine (SAMe), SAMe:SAH, Serum Folate, 5-methyl tetrahydrofolate (5MTHF), Folinic acid, Tetrahydrofolate (THF)

Methylation genetic testing –

MTHFR 677, MTHFR 1298, MTR, MTRR, COMT

What Are The Other Pieces Of The Puzzle?

Methylation is an important piece of a much larger puzzle. Impaired methylation has been implicated in a number of conditions including cardiovascular disease, cognitive decline, mood disorders, and cancer. Yet it is not the only driving factor.

• Stress can shut down methylation
• Thyroid status alters MTHFR capacity
• Thyroid function affects homocysteine concentrations 
• Inflammation influences methylation as well as the development of chronic disease 
• And the list goes on…

As we can see, a broad number of factors can influence methylation, meaning a holistic approach is needed to support healthy outcomes in our patients.

It is important to see it as part of the picture of these conditions, and not forget the rest of the drivers of these conditions. Therefore, we like to first assess and address drivers of the patient’s presenting condition, as these may be impacting how a patient methylates. It is important to remember here that while it is a broad reaching and important mechanism, it is rarely the sole driver behind a condition or symptoms. Therefore restoration is best achieved through treating the patient as a whole, as well as supporting methylation directly.

Diet and exercise interventions, stress reduction, ensuring healthy thyroid function and glucose control, reducing inflammation, toxicity, and supporting a healthy gut are all needed for a comprehensive approach. Methylation is not an isolated process, and a reductionist approach trying to pinpoint a single defect in the pathway or employing a heroic dose of a single nutrient is unlikely to improve it, or more importantly, patient outcomes.

Holistic Medicine Is Best Practice

Stress, thyroid dysfunction, insulin resistance, inflammation, toxicity and dysbiosis have also been shown to drive many of these above mentioned conditions, as well as disrupt methylation directly. Conversely, methylating nutrients, alongside diet and lifestyle interventions, support both methylation and overall health, as outlined above. Therefore, assessing and addressing all of these factors, should become key targets when treating these, and other, conditions.

This highlights how methylation is another key example of why Holistic Medicine is Best Practice. By viewing it in the context of our well-established Naturopathic principles, our Practitioners have confidence their interventions will not only improve methylation, but also have a flow-on effect to achieving clinical success, and helping our patients achieve their health goals.

If you are left questioning how it may be effecting your health, or your health effecting your methylation cycle – our practitioners are here to help.

The post DNA Methylation: How Methylation Influences Health Outcomes appeared first on Perpetual Wellbeing.

By Nyanda Dennison, Clinical Nutritionist

The symptoms of hyperemesis gravidarum can include:

• Persistent and severe nausea and vomiting
• Inability to keep food or liquids down
• Weight loss of more than 5% of pre-pregnancy body weight
• Dehydration (dry mouth, reduced urination, dizziness)
• Fatigue and weakness
• Low blood pressure

Causes of the condition

The exact cause of hyperemesis gravidarum is not well understood, but it is believed to be related to the hormonal changes that occur during pregnancy. Elevated levels of human chorionic gonadotropin (hCG) and estrogen are often implicated. Genetic factors may also play a role, as women with a family history of HG are more likely to experience it themselves.

What treatments are available?

Managing hyperemesis gravidarum often requires a combination of lifestyle changes, emotional support, medications, supplementation changes and in severe cases, hospitalisation. Things that have been known to help with HG are: 

• Dietary modifications: Eating small, frequent meals and avoiding triggers (such as certain smells or foods) can help manage symptoms. High-protein snacks and bland foods may be more tolerable.

• Hydration: Staying hydrated is crucial. Sipping water, ginger ale, or electrolyte solutions throughout the day can help maintain fluid balance.

• Emotional support: HG can take a considerable toll on the emotional and mental wellbeing of pregnant women, who often experience depression, anxiety and feeling isolated. It is important to engage support from other pregnant women, as well as health professionals who are experienced in dealing with pregnancy and HG specifically. 

• Intravenous (IV) fluids: Severe cases may require hospitalisation for IV fluids to treat dehydration and electrolyte imbalances.

• Nutritional support: If eating continues to be difficult, other options for nutritional intake may need to be explored. 

• Medications: Anti-nausea medications are often prescribed to control nausea and vomiting. Vitamin B6 supplementation has been shown to be very helpful. Some supplements, such as Iron, may make HG worse, which needs to be managed carefully. 

How we can help

Nyanda Dennison, one of our Clinical Nutritionists, has recently experienced hyperemesis gravidarum and understands the difficulties that come along with it. She can help you navigate the nutritional and emotional hurdles while supporting you to have a healthy and comfortable journey through pregnancy, working with your doctor and other healthcare support workers. Book an appointment with Nyanda today.

The post Understanding Hyperemesis Gravidarum: A Severe Pregnancy Complication. appeared first on Perpetual Wellbeing.

What is Intermittent Fasting?

Intermittent fasting is not a diet but rather an eating pattern. It focuses on when you eat rather than what you eat. The idea is to create a cycle between periods of eating and fasting, allowing your body to enter a state of rest and repair. It is far from a new fad, though, as it has been practised for thousands of years for a whole range of reasons from religious and ethical beliefs through to improving health.  

Common Methods of Intermittent Fasting

1. The 16/8 Method: This involves fasting for 16 hours each day and eating within an 8-hour window. For example, you might eat between 12 pm and 8 pm and then fast until 12 pm the next day.
2. The 5:2 Diet: In this method, you eat normally for five days of the week and consume only about 500–600 calories on the other two days.
3. Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week. For instance, you might fast from dinner one day until dinner the next day.
4. The Warrior Diet: This method involves eating small amounts of raw fruits and vegetables during the day and having one large meal at night, typically within a 4-hour eating window.
5. Alternate Day fasting: Where you alternate between fasting and non-fasting days.

Potential Benefits for Women

There have been a number of studies done that have found a number of positive health effects for women undertaking intermittent fasting. These include:

1. Weight Loss and Fat Loss: IF can help women lose weight and reduce body fat by creating a calorie deficit and improving metabolic health. By limiting the eating window, many women find it easier to reduce their overall calorie intake.
2. Improved Insulin Sensitivity: Fasting periods can lead to lower insulin levels and improved insulin sensitivity, which can be beneficial for women at risk of type 2 diabetes.
3. Enhanced Brain Function: Some studies suggest that intermittent fasting may support brain health by reducing oxidative stress, inflammation, and blood sugar levels. This can improve cognitive function and may protect against neuro-degenerative diseases.
4. Hormonal Balance: For some women, IF can help regulate hormones, such as insulin and human growth hormone, which are crucial for overall health and well-being.
5. Simplified Lifestyle: By reducing the number of meals you need to plan and prepare, IF can simplify your daily routine, making it easier to maintain a healthy lifestyle.

Potential Risks for Women

It’s important to highlight that while there appear to be a number of potential health benefits of this approach to eating, it’s not suitable for everyone. The effectiveness and suitability of IF will depend on a number of factors including existing health conditions, lifestyle and your nutritional needs. Among some of the potential risks for women of IF are:

1. Hormonal Disruptions: Women’s bodies are highly sensitive to caloric restriction. Intermittent fasting can potentially disrupt menstrual cycles, particularly in premenopausal women. It’s important to monitor your body’s response and consult with a healthcare provider if you notice any changes.
2. Nutritional Deficiencies: Limiting your eating window might make it challenging to get all the necessary nutrients. Ensuring a well-balanced diet within the eating periods is crucial to avoid deficiencies.
3. Increased Stress Levels: Fasting can be a form of stress on the body. For some women, especially those with a history of eating disorders, this might trigger unhealthy eating patterns or increase stress and anxiety levels.
4. Lower Energy Levels: During the initial phase of intermittent fasting, some women may experience lower energy levels, fatigue, or difficulty concentrating as their bodies adjust to the new eating pattern.

Tips for Women Considering Intermittent Fasting

1. Start Slowly: If you’re new to intermittent fasting, start with a more flexible method like the 12/12 method (12 hours of fasting, 12 hours of eating) and gradually increase the fasting period as your body adapts.
2. Work with Your Cycle: Calorie and nutrition needs vary during your cycle, for example women need more calories in the lead up to their period, and it is very easy to under-eat when fasting.
3. Listen to Your Body: Pay attention to how you feel during fasting periods. If you experience severe fatigue, dizziness, or irregular menstrual cycles, it may be a sign that intermittent fasting is not suitable for you.
4. Stay Hydrated: Drink plenty of water during fasting periods to stay hydrated and support overall health.
5. Prioritise Nutrition: Focus on nutrient-dense foods during eating windows to ensure you’re getting all the vitamins and minerals your body needs.
6. Consult a Healthcare Professional: Before starting intermittent fasting, it’s always a good idea to talk to a healthcare provider, who can help you to work with your cycle and any underlying health conditions or concerns.

Conclusion

Intermittent fasting can offer several health benefits for women, including weight loss, improved insulin sensitivity, and enhanced brain function. However, it’s essential to approach it with caution and be mindful of potential risks such as hormonal disruptions and nutritional deficiencies. By starting slowly, listening to your body, and prioritising nutrition, women can safely incorporate intermittent fasting into their wellness routine. Always consult with a healthcare professional before making significant changes to your eating habits.

The team at Perpetual Wellbeing are dedicated to providing insightful and practical advice to help you achieve optimal health and wellness. If you have any questions or need personalised guidance, feel free to reach out to our team of practitioners.

The post Intermittent Fasting for Women: What Are The Potential Health Benefits? appeared first on Perpetual Wellbeing.

Eat a Diet High in Colourful Fruits and Vegetables

Incorporating a rainbow of fruits and vegetables into your diet is one of the best strategies for enhancing your immune system. These foods are rich in antioxidants, vitamins and minerals that help combat inflammation and protect your body against harmful pathogens. Aim for at least five servings a day with choices like blueberries, spinach, carrots and capsicum to get a broad range of nutrients. 

Vitamins and minerals such as vitamin C, vitamin D and zinc play pivotal roles in boosting immune function. Vitamin C is known for its ability to support the cellular functions of both the innate and adaptive immune system, while vitamin D is essential for the proper functioning of T cells, an integral part of the immune response. Zinc, on the other hand, is crucial for immune cell development and can influence the body’s response to pathogens.

Avoid Sugars, White Flour and Excess Alcohol

Refined sugars and white flour (used in bread, pasta, biscuits and cakes) are low in nutritional value and can negatively impact your immune system by causing a spike in insulin levels and promoting inflammatory processes in your body. Similarly, excessive alcohol consumption can impair the immune system, making you more susceptible to infections. So when it come to how to enhance your immune system, opt for whole grains and naturally sweet foods and keep alcohol consumption to moderate levels.

Minimise Stress

Chronic stress is a known immune suppressor. Stress hormones inhibit the function of all aspects of immunity. This could result in worsened infections and slowed wound healing. It can disrupt your hormonal balance and lead to reduced white blood cell activity, which is crucial for fighting off infections. Managing stress through meditation, yoga, deep breathing exercises, or even engaging in hobbies you love can help keep your immune system functioning as it should.

Exercise Regularly

Physical activity is not just for building muscles or losing weight; it also boosts your immune system by improving your circulation and reducing stress. Regular, moderate exercise like brisk walking, cycling, or swimming can help the immune cells circulate through the body more efficiently, regenerate regularly and ensure your body’s defences are always at the ready. Regular physical activity can also help reduce inflammation. Aim for at least 150 minutes of moderate exercise per week.

Increase Water Intake

Staying hydrated is key to your body’s overall health, including the immune system. It helps to keep your mucous membranes, such as the linings of your nose, mouth and respiratory tract where viruses typically start, clear and fully functional.  Water also helps in the production of lymph, which carries white blood cells and other immune system cells. Make sure to drink plenty of fluids every day; the amount can vary based on your lifestyle and environment but generally, 8-10 glasses are recommended.

Get Enough Sleep

Sleep has a profound impact on your immune strength by allowing the body to repair and regenerate its defences. During sleep, the production of cytokines is increased, which are essential proteins that help the immune system fight off infections and inflammation. Consequently, adequate sleep enhances the body’s ability to respond to illnesses and maintain overall health.

Lack of sleep can activate the stress response, depress immune function, and increase inflammatory chemicals. Adults should aim for 7-9 hours of good quality sleep per night to help support immune health. If you’re struggling to get a good night’s sleep, make an appointment with one of our qualified practitioners who can conduct tests including for melatonin deficiency, and help get o the root cause of your issue.

Supplement Your Diet Where Necessary

While a balanced diet is critical for supplying all the necessary nutrients to your immune system, sometimes you might need an extra boost. Supplements such as Vitamin D, Vitamin C, zinc and probiotics can be beneficial, especially during times when dietary intake might not meet daily needs. Always consult with a healthcare provider before starting any supplement regimen to ensure it’s safe and appropriate for your specific health circumstances.

When looking at how to enhance your immune system, by implementing these simple strategies, you can ensure that your immune function is robust enough to handle the challenges it faces. Remember, the key to strong immune function starts with taking proactive steps towards a healthier lifestyle. And if you need specialist support with nutrition, supplementation or lifestyle changes to keep you healthy all year round, make an appointment with one of the Perpetual Wellbeing practitioners today.

The post Simple Ways to Enhance Your Immune System appeared first on Perpetual Wellbeing.