The Benefits of Nitric Oxide

Your Body's Nitric Oxide Could Save Your Life

by Doug Evans, Osteopath at Hopewood Heath Retreat

Nitric oxide is a molecule naturally found in the body and produced by cells that line your blood vessels and heart.  Its main function is acting as a vessel to convey information between cells.  It plays a major role in keeping blood flowing through the body and keeps it going to vital areas such as the brain.

Essentially nitric oxide works by lubricating the veins and arteries in your body.  It makes the inner surface of blood vessels smooth and slippery helping them to move through the body with ease. 

An added benefit of the ‘slipperiness’ of cells with healthy levels of nitric oxide is they are much less likely to clot together. This also reduces friction and speeds up blood flow.  Good blood flow is vital to good health—if your heart can’t get fresh blood to all areas of your body, that’s very bad news!

Nitric oxide is also proven to help increase blood flow by dilating the blood vessels.  It is often given to heart patients for this reason.  As with vitamins, it is better to get nitric oxide naturally from a healthy diet.

It’s all well and good knowing about the importance of nitric oxide but how do we enrich our body’s natural levels?  There are a number of simple changes you can make to your diet which will ‘turn on’ the production of nitric oxide in your body.

• Eating more arginine rich foods such as legumes. All plant foods will boost nitric oxide production but legumes are especially useful.
• Do more aerobic activity.  This has the added bonus of helping your heart by stimulating nitric oxide production and also strengthens your heart muscles.
• Ensure you are eating a rich antioxidant diet daily.  You can get these from fresh plant foods.
• Eat a diet which is low in fat and animal proteins.

Just as there are simple ways to turn the production of nitric oxide on, there are also simple things you may be doing which hinder production.  To prevent your body slowing production of nitric oxide, it is important to avoid

• Most fats and oils.  Eliminate these from your diet wherever possible.
• Insulin resistance from poor diet and sedentary activity.
• Smoking.  We probably don’t need to explain how bad this is for your heart! 

You can see from the things to avoid list, these are some of the highest causes of cardiovascular attacks known.  Stimulating nitric oxide production helps give your body extra protection from a heart attack.  Nitric oxide is your body’s way of ‘heart attack proofing’ itself!

The Benefits of Nuts

WHY ARE NUTS GOOD FOR YOU?

BY Doug Evans, Osteopath at Hopewood Health Retreat

Nuts are an excellent source of essential nutrients without many of the drawbacks you get from most animal products.  There is less saturated fat and no cholesterol in nuts which makes them an excellent and healthy option.

While they are low in saturated fats they are a great source of essential fatty acids like omega 3 and 6.  Even better, they are in a form which has not been damaged by processing or refining! Every cell in your body requires a little Omega 3, unfortunately the modern Australian diet is low in Omega 3 oils, more nuts = a healthier you!

Nuts are high in fibre and rich in protein, they also have a good level of the amino acid arginine which helps relax and open blood flow.  Your heart will thank you for eating more nuts.  Almost all the B vitamins are present in nuts (only B12 is missing), there are also high levels of vitamin E, calcium, iron and zinc to be found in nuts.

For maximum benefits nuts need to be raw, fresh and most certainly unsalted, because nuts are so calorie dense too many nuts can cause weight gain.  Enjoy nuts responsibly!

Nuts provide benefit to almost all your body.  Everyone knows nuts are high in vitamin B and essential fatty acids such as Omega 3, most people don’t realise nuts are also high in fibre and rich in protein with a good level of arginine which helps relax and open blood flow.

For maximum benefits nuts need to be raw, fresh and definitely unsalted. Because they are calorie dense too many can cause weight gain

It is important to note peanuts and coconuts are different to most nuts and the information does not apply to them.  Peanuts contain a mould that can be damaging to the liver in high doses so care is advised when eating them. Coconuts are very high in saturated fats (85%) and unlike most nuts they are a poor source of Omega 3.

Cherry – the Queen of Antioxidants

Sweet, juicy cherries are a spring and summer favourite among many Australians. First imported in 1878 to Young, now known as Australia’s cherry growing capital, these small stone fruits have remarkable health benefits as well as being absolutely delicious.

Packed with antioxidants and vitamins B and C, beta-carotene, biotin, boron, iron, manganese, potassium, calcium, magnesium, phosphorus, selenium, fiber and carbohydrates; cherries provide an excellent boost to your immune system, which helps to combat all kinds of illnesses. They are also a rich source of flavonoids, which the body uses to protect itself against disease.

Cherries not only help in protecting our bodies against illness, they can also help protect our joints and bones through their anti-inflammatory qualities. They can help fight joint, ligament, tendon and muscle pain, and can help protect our joints and bones from serious damage. Cherries also contain powerful compounds that block cancerous enzymes from forming, and selenium which destroy free radicals.

Few people know that this delicious fruit also contains large amounts of melatonin, which can help you get a good night’s sleep, and will lessen the effects of jetlag.

Cherries are catagorised into two different flavours, sweet, and sour. They are delicious eaten fresh, or can easily be juiced, preserved, caned, candied, marinated in liquor, turned into jam or included in sauces – the ideas are endless! Try adding cherries to your fruit salad, ice cream, pies or tarts to really boost the flavour.

* Store cherries in your refrigerator for up to 4 days as they are highly perishable.

John’s favorite –

Cherry and Yogurt Parfait

 500gr cherries (pitted)

100gr honey

200gr almond meal

200gr plain yogurt

1 tsp vanilla extract

100gr desiccated coconut (roasted)

1. Stew cherries with honey for 5 to 10 minutes. Remove half of the cherries and let cool. Puree other half in food processor.

2. Mix almond meal with yogurt and vanilla in food processor until smooth, add cherries and blend for another minute or until smooth.

3. In a champagne glass; start with cherry puree then top with yogurt and cherry mix.

4. Leave in refrigerator for 1 hour. Before serving, garnish with coconut and a wedge of lime.

This can be done with just about any fruit.

Catch you next month.

John E.

Executive Chef 

Spring into good health

Spring is almost upon us and after the long and cold months of winter, many can be left feeling lethargic and unmotivated to take on the new season. We are all guilty of indulging in a little comfort food, so why not put that spring back in your step by trying a detoxification to get you feeling healthy, happy and motivated again.

Detoxification is the process of removing toxins from the body. There are many methods to detoxify our bodies such as change of diet and fresh fruit and vegetable juices. A detox aims to benefit both your physical and mental health.

A good start is to introduce organic food sources into the diet as they are free from chemical sprays and drug residues. Drinking plenty of water will aid in the elimination of toxins through the kidneys, aim for at least 2 litres a day.

Eat a diet low in fat and high in fibre by increasing your intake of vegetables, fruit, whole grains and pulses. This will assist your body in eliminating stored wastes. The Western diet is generally lacking in vitality and freshness, it is low in fibre and too refined which can lead to poor digestion.

It is very important to avoid processed foods. Industrial food production has led to low levels of vitamins and minerals and high quantities of preservatives and other additives. Also avoid foods that are hard to digest and irritate the gut such as wheat and dairy. This will help to cleanse the digestive tract. Brown rice, oats, millet, buckwheat and quinoa and pulses should be emphasised instead.

Detoxing can cause headaches, skin outbreaks, diarrhoea or bad breath as the body is performing a function that it does not often perform. It is recommended that those without detox experience do so in a controlled, healthy environment where the support they may require is available.

Going on a detoxification can prove very difficult as there are many distractions. Hopewood Health Retreat can help tailor you a program which will prove effective and easy, and will offer continuous support throughout the program.

 Find out more about our packages Hopewood offer here> 

People of Hopewood - Meet Maryanne

How long have you been working at Hopewood?

9 ½ years

Tell us a little bit about your role/job at Hopewood?

I’m a body and massage therapist. I love making people feel and look great.

The greatest compliment is to hear my client snoring!

What do you enjoy most about working at Hopewood?

I love all the different people I meet, they come from all walks of life. I enjoy the camaraderie of my colleagues, it’s like a family.

Do you have any tips for how you take care of your own personal health and wellbeing?

Taking time out and doing things for yourself, things you love. My favourites are going to the beach and the bush.

What is your favourite memory of Hopewood?

Staying for 3 days as a guest – lazing around on my balcony and by the pool.

What is your best piece of advice for healthy living?

Listen to your body. Some foods may not agree with you – the most common are gluten, wheat and lactose.

How To Strengthen Your Bones - By Doug Evans, Osteopath

It’s general knowledge these days that staying healthy helps to protect our bodies from many potential ailments; from diabetes and heart disease, to mental and emotional wellbeing. Keeping healthy is also vital for our bones. In general, the things that are good for your overall health also help in strengthening your bones, and a balanced diet can be the best defense against common diseases such as Osteoporosis.

As we age, most of us should expect to lose a certain degree of bone density, which is medically known as Osteopenia. Osteoporosis on the other hand, occurs when there is a loss of bone density beyond the normal amount. When Osteoporosis is present in the body, the bones become more fragile, which leads to a heightened risk of bone fractures and breaks.

A diet low in calcium or dairy products is often blamed as a major contributor to Osteoporosis. However, studies observing populations with an exceptionally low overall calcium intake such as the Okinawans, African Bantu, and Rural Chinese have concluded that lack of calcium may not be the culprit. In fact, records of these studies have indicated that these people have some of the strongest bones in the world.

Similarly, many Australians and New Zealanders consume much more calcium than is medically recommended, yet there is still a high amount suffering from varying degrees of Osteoporosis.

Therefore it is better to associate Osteoporosis as a disease caused by excess loss of bone material and minerals including calcium, rather than a disease caused by calcium deficiency.

The solution is to increase bone formation and reduce bone loss.

With this information, we can be mindful that there are measures which can either protect against, or contribute to developing Osteoporosis. Thankfully, some simple steps can be incorporated into daily habits to help prevent Osteoporosis from occurring.

 Bone builders:

 1. Participating in weight bearing activities such as walking, gardening, tai chi, or tennis.

2. Increasing the intake of mineral dense, vitamin rich, alkaline producing fruits and vegetables. These include leafy greens and bright coloured fruit and vegetables.

3. Consuming more Phytoestrogens: legumes, especially soy, linseed, beans and sprouts, as well as whole grains, nuts and seeds.

Bone leakers and weakeners:

1. Lack of physical exercise.

2. Animal protein (a high meat diet).

3. Phosphoric acid, most commonly found in fizzy drinks, e.g. lemonade and cola.

5. Lack of sunshine, causing low Vitamin D.

6. Alcohol.

7. Refined sugars.

8. Cortisone.

With this information in mind, it’s easy to see that the right diet for your bones should be predominantly plant based; containing plenty of fresh leafy greens, vegetables, whole grains, nuts, and seeds. Similarly, animal products should make up only a small part of your diet. If you have an egg for breakfast or fish for lunch that should be your quota for the day.

Maintaining bone density is very important for your body’s ongoing health and some easy lifestyle changes will ensure years of healthy, strong bones!

Juice and Water Fasting at Hopewood

Feeling a bit sluggish after hibernating over the last few months? Need to get the energy moving, clean out those clogged up vessels and get the immune system back on track?

At Hopewood Health Retreat, we guide our patients through two types of fasting—water fasting and juice therapy. A juice diet or a restricted diet is not strictly fasting, however they can both achieve similar benefits and in some cases may be recommended in preference to fasting. Juice or water fasting helps you to feel revitalised, prepare for the summer months and feel motivated to pick up your exercise to where you know it should be for good health!

The human body has an incredible capacity to heal itself and fasting – going without food – can help to flush out and eliminate poisons and toxins, balance the body and improve overall health and wellbeing.  Juice or water therapy not only helps to improve health conditions, it boosts the nervous system. It also cleanses the liver which in turn cleans the blood and can slow down, or possibly reverse, the progress of the ageing process by lowering free radical damage.

What is juice therapy?

Simply put, fasting cleanses the body, giving our internal organs a chance to rest. Fresh juice is referred to as ‘live’ food because it still contains active enzymes. Packed with vitamins, minerals and antioxidants, fresh juice requires minimal energy to digest. Once absorbed by the body, the fruit begins to establish a better acid/ alkaline balance within the body.

On a juice detox a state of partial fasting can be achieved relative to the degree of calorie restriction. A juice diet comes with less of the uncomfortable effects often associated with a full fast eg weakness, dizziness and headaches. It provides similar benefits of a full fast but to a lesser degree.

Water fasting therapy

Water Fasting is often considered the most effective way to increase elimination of waste and enhance the healing process of the body. Water fasting is not the same as starvation. Unlike fasting, starvation is a process in which the body uses essential tissue for fuel, when not eating. Water fasting spares essential tissue (vital organs) while utilising nonessential tissue (primarily fatty tissue but also adhesions and swellings etc) for fuel.

What do toxic substances do?

When the body is exhausted, continually digesting food, or overrun with emotion and stress, we are more vulnerable to toxic substances clogging our system.  Toxins ultimately decrease the flow of vital nutrients causing irritation and damage to cells, fatigue, inflammation, and potentially chronic pain or disease.

Why fast?

Just about everybody benefits from fasting. Even living a relatively healthy lifestyle doesn’t protect the body from all toxic substances - eating habits, pollution and stress all increase toxic deposits throughout the body which in time can lead to serious health issues.

Over the years of supervising juice and water therapy, we have noted significant improvements in conditions such as: arthritis, hypertension (high blood pressure), poor digestion, poor circulation, skin eruptions, chronic back pain, fatigue, headaches, improved immunity, eczema, chest congestion, allergies, ovarian cysts. Fasting can also be a great opportunity to kick-start a new lifestyle change, and as an opportunity to give up smoking.Other benefits include improved energy levels, less respiratory congestion and clearer eyes. The main benefit, however, is a more functional liver process.

The liver is challenged day-to-day by alcohol, viruses, prescription and social drugs, pesticides, pollutants and poor eating habits. The liver is the seat of detoxification in the body, capable of deep cleansing and regenerating given the right environment, such as committing to a juice or water fast.

Weight loss and fasting

Fasting is not a solution for obesity. The fat you lose during a fast can easily be replenished if you do not resume a good diet and regular physical activity.  Repeated fasts or repeated crash diets are not advised because they may have the lasting effect of slowing your metabolism. In this regard it is better have a longer fast less often then frequent short fasts.

Three basic changes

During a fast the body needs to spare the breakdown of muscle and enzymes. As the body undergoes a series of hormonal and metabolic changes energy is drawn from adipose (fat) tissue allowing the body to conserve its body mass. Typically divided into 3 bio-chemical stages, during a fast the body often undergoes the following process:

1. Glucose – approximately the first 12 hours.  Initially this comes from your last meal then from glycogen stores in your liver ( glycogenolysis)

2. Amino acids (gluconeogenesis) provide a fuel source particularly from the 10^th to 40^th hour. They come from free amino acids in the circulation, digestive tract, liver and traces from muscle protein.  These amino acids are converted in the liver to glucose for energy which is also vital for brain function.

3. Fats – from approximately the 2^nd day onward (but particularly from the 3^rd day) adipose tissue begins to be broken down and fats used directly and their by products, ketones are both becoming the primary source of fuel.

Some symptoms experienced during a fast

Often due to the withdrawal of caffeine, alcohol, sugar or cigarettes, some side-effects are to be expected. During a fast it is possible to experience one or a combination of symptoms such as headaches, muscle aches, backaches, and nausea, among others, and is not unusual to experience temporary symptoms associated with any previous or existing health problems or injuries. These generally subside over a day or so and are generally followed by an improvement.

Length of a fast

Because there are many circumstances that determine who can and how long a fast can continue, the length is determined on an individual basis. Generally an acute disease such as a cold require only a short fast and chronic diseases eg arthritis, require a longer fast.

Breaking a Fast

Juices are the best way of breaking a fast. Then gradually introduce fruits, then salad vegetables. Next gradually add cooked vegetables and more substantial foods can be added. Also, just as when fasting, rest is important.  When discontinuing the fast, physical activity should be gradually resumed. Care must be taken at this stage so that the full benefits of a fast can be realised.

What else is involved in juice or water therapy?

Hydrotherapy is another part of the detoxing process. Warm and cool packs are applied to the liver on a daily basis, to assist in the removal of toxins and waste. In turn, this also assists in moving the lymph (immune function) and gives a relaxing, nurturing support to the guest.

Rest in vital. Being able to relax in a non stressful environment is essential for a good detoxification. Massage and hydrotherapy are very important parts of this health package, bringing deep relaxation and tend to support a more peaceful nervous system whilst assisting in further removal of toxins.

At Hopewood, our Naturopaths will provide help and support during the entire detox process, as well as establishing healthy eating practices, an appropriate exercise regime, and provide nutrition guidelines upon returning home. 

Jenny, Doug and Wendy hope to see you soon!!

*Juice therapy is not suitable for everyone. Our Naturopath will advise you if it is suitable for you.

Fasting should be carried out only under proper supervision.