Luke Clarke

Functional Medicine Practitioner and Naturopath in Melbourne

Call US: 03 8820 0010
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November 16, 2020 by Luke Leave a Comment

Is Poor Sleep Putting You at Risk of Diabetes, Heart Disease or Other Chronic Disease?

Experiencing the World Through Bleary Eyes

Have you ever felt the effects of a disrupted or poor night’s sleep? It’s not uncommon for your concentration, alertness, energy, appetite and mood to be affected the next day. In this “fog” you may find yourself driving straight past your turn off, heading to the vending machine for a 3 pm pick me up, forgetting that key item at the shops, or trailing off mid-sentence with your mind going blank…

While these days may be few and far between for some, for others who suffer with insomnia, the negative side effects unfortunately don’t stop there. Beyond reduced concentration, more serious metabolic and cardiovascular health issues can start to develop when insomnia becomes chronic. These conditions are often harder to notice or even attribute to poor sleep, as they are insidious and develop over longer periods of time.

Let’s explore the reasons why quality sleep is an essential factor for your wellbeing, and discuss natural remedies and tools you can employ to get your sleep (and health) back on track.

When Sleep Dips, Blood Sugar Rises

Whilst we can’t necessarily feel it, testing and research shows our blood sugar levels are hugely influenced by our sleep. In fact, adults reporting five hours of sleep or less per night were 2.5 times more likely to have diabetes compared to those who slept the recommended seven to eight hours per night.

Whilst the exact link between poor sleep and diabetes isn’t definitely clear, it’s suggested that sleep deprivation may lead to increased activity of the sympathetic nervous system (the fight or flight response), which goes on to negatively influence several hormonal pathways that govern our metabolism.

The Heart Aches for Sleep

This fight or flight response is also a main reason why long term sleep issues are associated with cardiovascular diseases such as high blood pressure and heart attack. Here, due to the physical stress poor sleep creates, the body starts to produce elevated levels of ‘stress’ hormones such as cortisol and adrenaline. The corresponding side effects of this are increases in blood pressure, heart rate and contraction, increasing the risk of cardiac diseases.

This was shown in a decade long study, demonstrating five hours of sleep or less per night resulted in a 45% increased risk of heart attack. Another study found that sleep loss can activate inflammatory pathways in the body that are also linked with cardiovascular disease.

A Lack of Zzz’s Cause an Increase in Kg’s

Similarly, when it comes to weight, the more sleep loss you experience, the greater the risk of becoming overweight or obese. It appears a primary reason for this is that dysfunctional sleep increases appetite levels. Specifically, sleep loss was found to decrease levels of our appetite suppressing hormone, leptin, and increase levels of our appetite-stimulating compound, called ghrelin.

This can make us desire more food, and have more difficulty stopping eating, leading us to consume more calories than we need.

Sleep loss was found to decrease levels of our appetite suppressing hormone, leptin, and increase levels of our appetite-stimulating compound, called ghrelin.

Restoring Sleep, Restoring Health

It’s easy to understand why getting a good night’s sleep is so important for a healthy body! Rest assured, if your sleep needs a little TLC, there’s a multitude of natural remedies and lifestyle tools that can help restore a full and restful night’s sleep.

Here are my top four:

  1. Light in the morning and darkness at night. Each of us have an inbuilt body clock, called the circadian rhythm. When you are exposed to the sun each morning, your circadian rhythm triggers the production of the stimulating hormone cortisol, and upon nightfall, triggers the sleep-promoting hormone melatonin.However, when we spend most of our time exposed to the artificial lights in our homes, on public transport, in our workplaces and/or by using electronic devices, our bodies miss these environmental queues; causing our circadian rhythm, and hence our sleep, to become disrupted.In particular, the blue light emitted from digital devices, such as phones, tablets, computers and TVs is especially stimulating to your body. This blue light convinces your brain it’s day time and that it is appropriate to be awake and alert! However, many of us use these devices into the evening, which is the exact time we should be winding down and exposing ourselves to gentler lighting, so we can encourage our melatonin to rise and sleep to come easily.Therefore, increasing your exposure to sunlight in the early morning and throughout your day, using candles or yellow/orange coloured lighting in the evening, and turning off the digital devices at least an hour before bedtime will all help to restore your body’s natural, sleep-promoting circadian rhythm.
  2. Magnesium can reduce muscle tightness, helping the body relax into a more restful sleep, which is especially useful after a busy day. This vital mineral can also reduce cortisol and increase melatonin levels, and has shown to support the onset of deep sleep cycles, which are essential for your sleep to be restorative and healing.
  3. Lutein and zeaxanthin. These antioxidant nutrients known as carotenoids are found naturally within the eye. Supplementing with these can help the eyes to filter and offset the negative effects of blue light, and further improve your circadian rhythm and sleep quality by increasing the production of melatonin in the eye.
  4. California poppy. This herb has a long history of being used as a sedative in traditional herbal medicine, with modern research confirming it works via increasing the activity of our principle calming neurotransmitter, called gamma-aminobutyric acid (GABA). A great antidote for those times you feel too stimulated or stressed to sleep, this herb can be used to help calm your mind and body heading into bedtime.

Increasing your exposure to sunlight in the early morning and throughout your day, using candles or yellow/orange coloured lighting in the evening, and turning off the digital devices at least an hour before bedtime will all help to restore your body’s natural, sleep-promoting circadian rhythm.

Let’s Get Sleepy

Whilst ongoing sleep dysfunction can increase the risk of developing conditions such as diabetes, cardiovascular disease and obesity, addressing disruptions to your circadian rhythm will re-establish healthy sleep patterns, having many positive effects on your long-term health. Use the supplemental and lifestyle suggestions shared above to get started, and consider talking to a Practitioner for a holistic plan tailored specifically for getting your sleep back on track. Your blood sugar, heart and waistline will thank you!

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November 16, 2020 by Luke Leave a Comment

Meta-analysis concludes cardiovascular benefit in association with omega 3 supplementation

Meta-analysis concludes cardiovascular benefit in association with omega 3 supplementationAn updated meta-analysis published  in Mayo Clinic Proceedings supports a cardioprotective role for supplementation with the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The current analysis expands on a recent meta-analysis of randomized trials published prior to August 2019 that examined omega 3 supplementation’s associations with cardiovascular outcomes. The newest meta-analysis included 40 randomized, controlled trials with a total of 135,267 participants. Dosages of omega 3 used in the studies ranged from 400 milligrams to 5,500 milligrams per day.

Pooled analysis of the trials’ data revealed a 13% lower risk of heart attack, a 10% lower risk of coronary heart disease events, a 35% lower risk of fatal heart attack and a 9% lower risk of coronary heart disease mortality among participants who received EPA and DHA in comparison with the control subjects.

When the impact of omega 3 dosage was examined, higher doses were more protective against the risk of cardiovascular disease events and heart attack than lower amounts.

“The study supports the notion that EPA and DHA intake contributes to cardioprotection, and that whatever patients are getting through the diet, they likely need more,” stated coauthor Carl J. Lavie, MD. “People should consider the benefits of omega-3 supplements, at doses of 1000 to 2000 mg per day – far higher than what is typical, even among people who regularly eat fish. Given the safety and diminished potential for interaction with other medications, the positive results of this study strongly suggest omega-3 supplements are a relatively low-cost, high impact way to improve heart health with few associated risks and should be considered as part of a standard preventive treatment for most patients with cardiovascular diseases and those recovering from myocardial infarction.”

 

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October 12, 2020 by Luke Leave a Comment

10 Reasons You Might Be Feeling Tired, and How You Can Fix It

When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, because so many factors can affect your energy. To help, here is a list of 10 common causes of fatigue, with practical solutions to re-energise you.

Poor sleep

In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep, or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or working on your laptop? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having healthy habits, you are still not sleeping well, there are effective, natural options to help.

Dehydration

Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water (less than two litres per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.

10 reasons you might be feeling tired, and how to fix it Metagenics Australia and New Zealand blog

Stress

Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out. Improving your stress management through meditation, exercise or speaking to a counsellor, may increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so making sure you get enough of this important mineral can help improve your energy levels.

Viral infection

When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and coriolus), alongside nutrients such as zinc and vitamin C can make a massive difference to your energy, putting pesky post-viral fatigue to rest!

Mould exposure

Exposure to mould from water-damaged or damp buildings can trigger your immune system and cause fatigue in a similar way to viruses. If you have noticed water damage in your home, a Naturopath can help you get on top of mould-related illness by supporting your immune system.

Low magnesium, iodine and B vitamins

A lack of energy-boosting nutrients in your diet can cause fatigue, particularly when it comes to nutrients such as magnesium, iodine and B vitamins, which help to create energy in the body.

Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, wholegrains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek the advice of a health Practitioner who can help choose the right combination for you.

Low iron levels

If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which has been associated with fatigue. If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status.

Low blood sugar

Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, followed by protein-rich wholefood snacks (such as boiled eggs and nuts) as the day goes on. Another tip for balancing blood sugar is to try adding unprocessed cinnamon powder to meals and smoothies, which can also help you maintain balance when it comes to blood sugar.

10 reasons you might be feeling tired, and how to fix it Metagenics Australia and New Zealand blog

Mitochondrial health

If none of the above apply to you, but you still feel fatigued, you may have issues with your energy-making machinery – your mitochondria. These energy-producing cell components can be damaged as a result of other health concerns, such as uncontrolled blood sugar, chronic infections, and exposure to environmental toxins, which can reduce your ability to produce energy. If you have tried everything else but are still feeling flat, it may be time to see a Naturopath to address complex drivers of fatigue which may be compromising your mitochondrial health.

Mental health issues associated with fatigue

The topic of mental health is important to understand, as individuals experiencing depression may not immediately recognise symptoms such as fatigue, poor appetite, constant frustration, and profound feelings of indifference as part of a mental health diagnosis. If these symptoms sound familiar to you or a family member, seeking support and reaching out to qualified healthcare Practitioners is the first step in addressing mental health issues. Eventually, managing mental wellbeing can help resolve symptoms such as fatigue, and support overall health and wellbeing.

Say goodbye to fatigue and hello to finding your flow

There are many reasons for fatigue, some more complex than others. Finding the underlying cause of your tiredness can help orchestrate your body back into rhythm, giving you back your groove! With all of that in mind, if you are experiencing ongoing fatigue, consider a consultation with a Natural Health Practitioner who can help you get to the root of your poor energy levels.

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October 12, 2020 by Luke Leave a Comment

How to Recover from Glandular Fever, Naturally

Struggling with a nasty virus is a battle that no one wants to fight. Luckily, most infections will run their course, and after a week or two, you will start to feel better. However, some infections that don’t always play by this rule, one such example is glandular fever (aka infectious mononucleosis), which is caused by the Epstein-Barr virus (EBV).

You or someone you know has likely dealt with a bout of glandular fever; it’s commonly seen in young adults, lasts at least four to six weeks, and causes symptoms such as fatigue, swollen glands, fever, extreme tiredness and aching muscles.

In some cases, symptoms can linger for weeks or even months after the infection has passed; leading to a condition known as ‘post-viral fatigue’. Glandular fever can take a bigger toll on your body than other viruses because it overwhelms your immune system by making itself tricky to eradicate, making recovery so much slower. To combat this, natural medicine can help to shorten your recovery time and lead you back to full health.

You or someone you know has likely dealt with a bout of glandular fever; it’s commonly seen in young adults, lasts at least four to six weeks, and causes symptoms such as fatigue, swollen glands, fever, extreme tiredness and aching muscles.

1. Boost your immunity with AHCC™

The thing that makes EBV so difficult to beat is that it envelops itself inside a shell made of proteins (known as a capsid), which makes it hard for your immune cells to access the virus and attack it. Whilst your immune system is breaking down the capsid, the virus works quickly to replicate itself so that it can infect more of your cells. This puts a lot of pressure on your immune system to control the spread of the virus.

Active hexose correlated compound (AHCC™), a compound sourced from shiitake mushrooms, has been shown to improve your ability to eliminate EBV by increasing your immune system’s antiviral activity. In fact, AHCC™ helps outsmart EBV by increasing your immune system’s production of powerful anti-viral proteins, which improves your ability to eliminate viral infections. These proteins can block the mechanisms that the virus uses to infect your cells, weakening the tactics it uses to overpower you.

2. Take Time to Convalesce

Although your doctor advised you to take it easy, it can be hard to stay still when the rest of the world isn’t slowing down. However, nothing is more important than allowing yourself time to convalesce, which means fully recovering before you ease back in to your regular routine. Without it, your immune system can suffer, and this leads to a longer recovery time.

Taking the time to rest can mean many things, including:

  • Taking time off work or school wherever possible;
  • Building relaxation into your schedule;
  • Setting boundaries and avoiding over-extending yourself; and
  • Achieving between seven and eight hours of sleep per night, getting to bed by 10 pm at the latest.

Try making these pointers daily goals, so that you can properly convalesce and move forward in your healing journey.

Nothing is more important than allowing yourself time to convalesce, which means fully recovering before you ease back in to your regular routine.

 3. Nourish Yourself

Nutrition, fresh air, water, and exercise are the fuel that keeps every cell in your body thriving and healing. As such, when recovering from infection, it is important to nourish yourself by:

  • Maintaining a diet abundant in fruits, vegetables and protein-rich foods to provide the nutritional resources for your body to heal;
  • Consuming hearty meals such as slow-cooked dishes that are nutritious and easy to digest;
  • Maintaining light exercise levels, such as walking and stretching;
  • Keeping warm, as this will save your energy for healing, rather than maintaining your body temperature;
  • Avoiding smoking and excessive alcohol consumption; and
  • Boosting your immune-enhancing nutrients that help you to fend off other nasty infections, including zinc and vitamin C.

To learn more about the nourishing habits to help you find your fire again, speak to a natural health Practitioner.

4. Mind your Mental Health

Putting your life on hold to recover can feel incredibly disheartening sometimes, which is why it’s important to manage your mental wellbeing on your healing journey.

Low moods can cause you to think negatively about your recovery (e.g. that you will be ill indefinitely), and research has shown that this can predict a longer recovery time (i.e. fatigue lasting more than six months). As such, breaking the cycle of low moods can help to limit your symptoms from lingering.

Being aware of your thoughts is the first step to acknowledging their influence on your health, and accepting your feelings is part of the recovery process. On top of this, there are a number of other ways to support your mental wellbeing, including:

  • Proactively managing your stress levels (ensuring they remain as low as possible) by identifying and doing what you can to resolve stressful situations (e.g. delegating tasks to other household members); and
  • Engaging in gentle exercise to boost brain chemicals that enhance mood and even improve self-esteem.

If the stress of being unwell feels like it’s getting too much, consider making an appointment with a counsellor or psychologist to talk through your emotions and fears related to your health. On top of this, working with a Naturopath who can also prescribe herbal or nutritional formulas to enhance your mood can also assist and promote your recovery; supporting you to feel mentally stronger and more resilient.

Being Proactive in the Face of Glandular Fever  

Start by taking proactive steps with the aid of a Naturopath who can tailor a treatment plan, which may include AHCC™ and other immune-supporting supplements, to meet your needs. Your Practitioner can also encourage your convalescence, reinforce nourishing habits and support your mental health. In time, your inner spark and energy levels will return, allowing you to step into a healthier future free from EBV.   

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September 26, 2020 by Luke 8 Comments

Luke Clarke Functional Medicine is Moving…

The Wellbeing Institute is Closing, .. but it’s business as usual for Luke.

Sadly, the Wellbeing Institute is closing its doors at the end of September 2020, however it is business as usual for Luke Clarke Functional Medicine.

At this stage, I do not have a physical clinic to relocate to due to the current pandemic restrictions, however I will be offering my full health services via Zoom, Skype or Phone as I have done since the start of the pandemic..

These online platforms allow me to offer comprehensive health assessments and ongoing treatment support including any pathology testing that may be required.

New phone number for inquires, appointments and product orders is (03) 8820 0010

For all inquires, questions, product orders, appointments or even a chat, please ring this new number.. We will do our best to take your call in a timely manner.

Alternatively, please feel free to contact me via email on info@lukeclarke.com.au

New online booking system from my website www.lukeclarke.com.au

Appointments can also be made directly via my website www.lukeclarke.com.au. It’s easy to follow and integrates with my appointment calendar.. please call if you have any questions.

Flat postal rate of $10 for all product orders via Australia Express Post

All product requirements and orders will be posted at a flat rate of $10 via Australia Post..

Thank you for your ongoing support during this time of change

If I can be of support with your health or if you have any questions, please reach out.

Kind regards

Luke Clarke: Naturopath: Functional Medicine Practitioner

www.lukeclarke.com.au info@lukeclarke.com.au (03) 8820 0010

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Luke Clarke

Phone: (03) 8820 0010

Clinic Address:
1 Ward Street
Ashburton VIC 3147, Australia
(Parking out the back – use laneway on left)

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