Jocelyn Carter

Nutrition for Fuelling & Recovering from Exercise

July 2020

By Naturopath: Jocelyn Carter @Vim Vigour Vivacity

Nutritional Needs During Exercise

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Fuelling your body pre-exercise

You need to have sufficient nutrition to fuel and hydrate your body and brain for your exercise session. Insufficient fuel can lead to fatigue during your exercise session. 

It’s worth noting that everyone is different in what they need to eat and/or drink prior to exercise. Some people like to exercise on an empty stomach, others like to eat something beforehand. What you eat and drink will also depend on the intensity and length of your exercise session.

Generally, the average person does not need special supplements or meals prior to training. You do need to be hydrated. 

If you are exercising for a specific purpose (e.g a competition) then you may have different pre-exercise nutritional needs to the average person. 

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Eating and drinking during exercise

Generally, most people don’t need to eat during an exercise session. A basic rule to follow is that if you exercise less than 60 minutes you will not need more fuel in the form of food. You will need to stay hydrated – how much you drink will depend on the intensity of your exercise and how much you sweat. 

Most people only need water when they exercise, particularly if you exercise for less than 60 minutes and don’t sweat excessively. Sports drinks are only of benefit to people who exercise intensely for longer than 60 minutes and sweat a lot. Many sports drinks are high in sugar and add unnecessary calories. 

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Nutrition for recovery

For most people recovery nutrition will come from a well-balanced diet. There is not always the need to eat special foods or have a protein shake after exercise. 

Rehydration and replacing lost electrolytes is important. Electrolyte solutions (the ones you might have if you are sick) are often all you need. 

Remember, just because you have exercised doesn’t mean you need to eat a high calorie meal. Think about what you eat after exercising. 

For more information on your nutritional needs pre and post exercise make an appointment to see me. You can book online at the Entire Physio website.

Jocelyn Carter

Accredited and Registered Naturopath, Nutritionist and Herbalist

Building Immune System Resilience

April 2020

By Naturopath: Jocelyn Carter @Vim Vigour Vivactiy

The Covid19 health crisis has taken up a lot of our health related attention lately. While the current compulsory isolation regime is also reducing the risks of catching colds and flu, it is essential to build resilience before restrictions lift and we start having more contact with people outside the home.  

Research into specific herbs and nutritional supplements has shown that by taking the right herbs and nutritional supplements you can reduce your risk of catching a cold or flu, and you can reduce the severity and duration of a cold or flu should you become infected.

The correct combination of herbs and nutritional supplements will regulate immune function through enhancing the activity of immune cells. Immunity may be increased in a number of ways, e.g influencing T-cells, stimulating the production of interferons (proteins that protect cells against viruses), stimulating production of antibodies, and stimulating production of humoral thymus factor. The function of leucocytes (white blood cells) may also b e improved. Think of these herbs and nutrients as priming the internal army that fights viruses and other pathogens.

Choosing the correct treatment regime is essential to preventing and managing winter colds, flu and associated infections. The correct treatment regime will stimulate aspects of the immune system which fight viral and/or bacterial infections, as well as providing relief of symptoms associated with colds, flu and associated infections.

You can make a TeleHealth  appointment with me to discuss preventing colds, flu and other infections this winter through Entire Physio. At your consultation I will quickly assess your health and choose an appropriate blend of herbs and nutritional supplements to suit you.

Wishing You Many Good Things

Jocelyn Carter
Moonhawk Healing Natural Therapies – safe and effective healthcare

PS: To maximise the people I can help I have set up the Vim Vigour Vivacity Facebook page. I’ll be adding lots of useful information on health and wellbeing in general.

Click on the link and like to be part of a group of people dedicated to having good health and lots of energy.

Lyme Disease & Co-Infections

Early January 2020

By Naturopath: Jocelyn Carter @Vim Vigour Vivactiy

What is Lyme Disease?

Lyme disease is defined as an infectious disease caused by tick bites infected with the bacteria Borrelia burgdorferi. 

While ticks are the most common source of infection, mosquitos, march/marsh flies, sand flies and midges may also transmit the disease. 

It’s worth noting that not everyone who is bitten by a tick will get Lyme Disease.

Because the species of Borrelia varies across the world, diagnosis of the disease in Australia may be missed. In Australia, Lyme Disease is often referred to as Lyme-like Disease, or Relapsing Fever. The diversity of Borrelia bacteria complicates matters – it is currently thought that some infect humans and some don’t. 

Lyme Disease is a complex interaction of signs and symptoms across many body systems. Key elements are chronic infection, chronic inflammation and immune suppression. Lyme patients may also be more susceptible to environmental toxins, and may be more adversely affected by the toxins released by the pathogens that cause the disease.  

The endocrine system (hormones), nervous system (neurotransmitters and brain function), digestive system, and the cardiovascular system may all be impacted. Added to this is chronic pain, fatigue and insomnia. 

The Lyme Disease Association of Australia has more information on Lyme Disease in Australia.

Naturopathic Treatment of Lyme Disease – it’s complicated

Naturopaths and herbalists will assist people with Lyme Disease by prescribing specific herbs and nutritional supplements. They will assess the patient’s current diet and lifestyle, and recommend changes if needed.  

Acute Lyme needs to be treated by a medical doctor who may prescribe antibiotics. Naturopathic treatments can be given at the same time – the aim being to destroy the bacteria and help the immune system fight the infection. Naturopaths can assist patients taking antibiotics to reduce unpleasant side effects some people experience when taking antibiotics. 

Chronic Lyme is more complicated to treat due to the constellation of symptoms the patient presents with. It’s essential to address underlying microbial infection with appropriate herbs. However, it is often necessary to first stimulate detoxification, reduce inflammation, support the immune system, and address the most pressing symptoms before starting on anti-microbial herbs.

Diet and Lifestyle

Diet and lifestyle can have a very big impact on recovery from Lyme Disease. I usually recommend patients follow a low inflammatory diet – a mostly plant based diet that excludes, for example, processed foods, added sugar, dairy, gluten and foods from the nightshade family (e.g tomatoes, eggplants, potatoes, capsicum, chilli, cayenne, paprika, goji berries). Other recommendations around diet will be made depending on individual patient needs. 

As far as possible people with Lyme need to have a stress free or low stress lifestyle. Unfortunately, in the modern world, avoiding stressful situations can be difficult. Most treatment plans will include stress management techniques. While many people with Lyme are too fatigued for formal exercise, undertaking some moderate exercise is essential to recovery. 

Most importantly people with Lyme Disease need to recognise when they have done too much. People recovering from Lyme need lots of rest. Overdoing it can set back recovery. 

Lifestyle changes are often the hardest to make.  

Recovery

It is possible to recover from Lyme Disease. However, the degree of recovery is individual to each patient. Some symptoms can ease within weeks or months, others may take longer. Some patients need ongoing naturopathic support, others do not. Recovery may be dependant on the patient making changes to diet and lifestyle, and generally taking better care of themselves.  

It’s Complicated

There’s no easy one size suits all answer to helping people with Lyme Disease. Each patient will present with a complex interaction of physical, mental and lifestyle factors affecting their day health and wellbeing. 

I think the key to any treatment plan is to make it as simple as possible, and personalise it to each patient I see.