about me Penny has been practising massage since 1987 and Herbal Medicine since 1996. She has also taught massage since 1989. Penny's commitment to you is to make a difference to your health and wellbeing.

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Massage and herbal medicine news
Issue: Xmas 2015

This is my final newsletter for 2015. 

In this issue we look at:

• a comparison on the health benefits of traditional oats vs quick oats
• the benefits of massage
• Non alcoholic liver disease which is very much on the rise in Australia

Xmas opening times are as follows:

I will be open up until Xmas Eve then from 29 Dec-31 DEc and on Sat 2 Jan. I will then be closed from Monday 4 Jan and reopen on Monday 11 Jan. 

Xmas gifts

I have several useful gifts for yourself or friends and family.

Gift vouchers - For herbs or massage - $80

Back rolls - For those long trips, going to the theatre or cinema. They help prevent you slumping the back and keep better posture.

$28 

Comfortable Pillows - Approved by physios and chiros, they are very therapeutic for stiff/ tight necks. $80

Which is healthier for you - Traditional oats or quick cook oats

Recent research shows that good old traditional porridge oats or steel cut oats which are even coarser cut, are best for stabilising blood sugar levels as opposed to quick oats and oatmeal which caused a greater fluctuation in blood sugar levels. This is important if you are on a weight loss diet but also for all of us for pancreatic health.

Benefits of massage

At this stressful time of the year massage can reinvigorate and relax you in the following ways:

• Reduce musculo-skeletal pain the back, neck and shoulders, common areas which seem to get tight when we are under the pump!
• Lessens insomnia whether fromjet lag, stress or worry
• Lowers blood pressure and heart rate
• Reduces anxiety by calming the nervous system
• Reduces stress and depression associated with cancer diagnosis

So, if you have not had a massage for a while, this is the time to have one.

Non Alcoholic Fatty Liver Disease (NAFLD)

In a seminar I recently attended these were the following findings:

• The World Health Organisation (WHO) has stated that NAFLD is the number one cause of liver disease in the world.
• One third of Australians have NAFLD!
• The incidence has doubled over the last 20 years
• As the name suggests the main cause is not alcohol consumption.

What are the  causes?

• Genetics/family history
• Closely related to being over weight, metabolic syndrome and over eating, but not all people with NAFLD have these conditions
• Too many sugary foods ( cakes, sweets, chocolate ) and soft drinks.
• Sedentary lifestyle
• 4 days of a high fat diet  can cause NAFLD.

Symptoms

Feeling tired, non specific abdominal pain, bloating/nausea. Also, particular elevated liver enzymes.on blood tests.

So what can you do about it if you have been diagnosed with NAFLD? 

Diet, nutrition and exercise are the key factors. 

Diet includes low carbohydrates, - cutting out starches and sugars. Cutting down on saturated fats that are found in red meat , cheese, processed meat and chips to name a few and eating more healthy fats such as avocado, fish oils, hummus and olive oil. Eating protein from fish 2-3X a week and eating small amounts of protein regularly during the day rather big meals. Protein snacks between the main meals such as nuts, eggs and tins of fish is a good idea.

Alcohol needs to be limited or not at all. And coffee it seems was associated with a lower risk of NAFLD, suggesting it has a protective effect. 

Nutrition and herbal medicine

Beneficial nutritional supplements act as anti inflammatories and anti oxidants, whilst liver herbs help to reduce inflammation in the liver and improve bile production by the gall bladder to emulsify fats better. Fish oils, Vit C , E and D and Taurine are suggested. Liver herbs are St Mary;s Thistle plus others.

Exercise

• 20 mins of moderate exercise 3-4X/week is the best
• And weight reductions of 4-14% resulted in significant reductions in liver cell fat concentrations of 35-81% !
• Important to breath deeply from the belly as this is necessary for fat and liver metabolism.

Quote of the Quarter

' Your value does not decrease based on someone's inability to see your worth' - Unknown

Take note at Xmas in particular" 

I wish you a safe and enjoyable Xmas whatever you do and with whom you are with.

Kind Regards

Penny Wade

Massage Therapist and Herbalist

02 9436 0306