Natural Health. A Runner s Guide

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1 Natural Health A Runner s Guide From Indigenous tradition to the latest scientific research here s how our local bush medicine can have you running (and feeling) your best. By Harriet Edmund 78 JANUARY 2015

2 RUNNERSWORLDMAG.COM.AU 79

3 A PAINFUL TIGHTNESS in her right shin was in the way of Georgia Gleeson running the 2013 New York City Marathon. Selected for the Indigenous Marathon Project squad, the 31-year-old had just five months to prepare. I was open to trying anything to get back to training, she recalls. When an Indigenous friend offered me some bush medicine I knew it was coming from a culture with 40,000 years of history. Georgia rubbed an ointment made of native medicinal plants into her leg; she also underwent dry needling, believing taking a natural approach to her injury was key to her healing. It worked, and the Queanbeyan mother of four finished the coveted race in four hours a feat she describes as life changing. BUSH MEDICINE For centuries, Indigenous Australians and New Zealanders have used a cupboard of plants at their fingertips for medicinal purposes. And it s pinpointing modern-day health benefits of these seeds, herbs, flowers, leaves, nuts and oils that has scientists working overtime. Associate professor Joanne Jamie, a chemist from Macquarie University, recently studied the use of medicinal plants by the Yaegl Aboriginal community in northern New South Wales. She found the most common bush medicine practise was treating wounds, burns, bites and stings. Then came the use of plants with antiseptic properties to combat viruses and cold-like symptoms. While the elders surveyed reported 51 per cent of the plants were used externally and 37 per cent internally. It s evidence like this that modern herbalists such as Karen Archer, a runner from Port Macquarie, are desperate for. The National Herbalists Association of Australia board member says naturopaths are already using local resources such as lemon myrtle, tea tree, jelly bush, eucalyptus and sandalwood for improved health and wellbeing. But she hopes it s only a matter of time before this expanding scientific field will help improve the way runners manage electrolytes, magnesium, energy, performance, immunity, oxidation and adrenal levels. RUNNER REMEDIES The market for natural-based supplements is exploding, says Dr David Hughes, chief medical officer at the Australian Institute of Sport. New products, from capsules to balms, promise to boost your running performance, aid recovery and improve immunity, but don t be tempted without seeking professional advice, he warns. Dr Hughes has prescribed Australianmade tea tree oil and says the AIS has recently approved the use of beetroot juice, exotic berries and tart cherries by athletes, because extensive evidence shows they can carry antioxidant and anti-inflammatory properties. But the 20-year practitioner suggests there is still relatively poor regulation of sports supplements and natural resources. In fact, a 2004 investigation of the international nutritional supplement market found of the 634 samples analysed, 15 per cent contained anabolic androgenic steroids not declared on the label. To help sort through the natural remedies best for runners, here s what our medical, naturopath and nutrition experts and the latest research says about these super seven native Australian and New Zealand resources. LEMON MYRTLE LEMON MYRTLE What it is Ú Lemon myrtle, or Backhousia citriodora, is a native Australian tree grown in areas from Brisbane to Rockhampton. Health benefits Ú Packed with anti-viral and anti-fungal properties, it s been traditionally used to treat viruses, digestive problems and nausea. A 2003 Charles Sturt University study also showed lemon myrtle has potential as an antiseptic or natural disinfectant. Best ways to take it Ú The leaves can be used fresh, dried, ground or in an oil, but it s traditionally drunk in tea or used in foods. Nutritionist Lola Berry suggests having it smashed with macadamia nuts and drizzled with honey over yoghurt. It also shows up in cosmetics, shampoos and shower gels. Where to find it Ú Health food stores. 80 JANUARY 2015

KUNZEA What it is Ú A native Australian shrub in the myrtle family, Myrtaceae. It s mostly grown in Western Australia, but two species are also found in New Zealand.

relieve flu symptoms, tension, stress and anxiety.

Where to find it Ú Natural skin care and health stores. KUNZEA JELLY BUSH HONEY What it is Ú Thick honey removed from the jelly bush tree or Leptospermum scoparium, grown in Australia and New Zealand.

4 KUNZEA What it is Ú A native Australian shrub in the myrtle family, Myrtaceae. It s mostly grown in Western Australia, but two species are also found in New Zealand. Health benefits Ú While research is still in its infancy, some herbalists claim kunzea soothes muscle pain, soft tissue injuries and joint pain associated with arthritis, plus it may also help relieve flu symptoms, tension, stress and anxiety. Best ways to take it Ú Kunzea essential oil, discovered by Tasmanian farmer John Hood in the 1990s, can be applied directly to the skin, added to a bath, foot bath or oil burner for inhaling. Where to find it Ú Natural skin care and health stores. KUNZEA JELLY BUSH HONEY What it is Ú Thick honey removed from the jelly bush tree or Leptospermum scoparium, grown in Australia and New Zealand. Health benefits Ú A recent UK study found jelly bush honey and New Zealand s manuka honeys each contained antiinflammatory properties that may JELLY BUSH HONEY initiate or accelerate the healing of wounds and tissue repair. Best ways to take it Ú It can be applied directly and undiluted to a wound and then covered with a bandage. Lola says it s also a great superfood try adding a teaspoon to your breakfast cereal or toast. Where to find it Ú Health food stores. EUCALYPTUS What it is Ú There are more than 700 species of this native flowering tree growing across Australia. Health benefits Ú According to chemist Joanne Jamie s research, the Yaegl people use eucalyptus to help clear bronchitis, sore throats and coughs. It has antiinflammatory, anti-spasmodic, anti-bacterial, decongestant and deodorant properties, and if you re an outdoor enthusiast, it also helps repel mosquitos and insects. Best ways to take it Ú Inhale essential oil or apply oil to your skin as a disinfectant, it s also found in lozenges and sweets, while the nectar of some eucalyptus is used in honey. Where to find it Ú Health food stores, pharmacies and supermarkets. Karen advises to check for quality and only use pure essential oil for medicinal purposes. EUCALYPTUS RUNNERSWORLDMAG.COM.AU 81

WA SANDALWOOD What it is Ú A native Australian plant also called Santalum spicatum, grown and exported from Western Australia.

Best ways to take it Ú Sandalwood is widely used as an aromatic, a medicine and a food source. It also shows up in perfumes and make-up. Where to find it Ú Health food and cosmetic stores.

Health benefits Ú With the ability to kill harmful bacteria around skin infections, Dr Hughes says runners can use it for cuts and scratches caused by trail running.

5 WA SANDALWOOD What it is Ú A native Australian plant also called Santalum spicatum, grown and exported from Western Australia. Health benefits Ú The plant is considered to have high antimicrobial and anti-inflammatory benefits. While research is ongoing some studies suggest it can be used to lower systolic blood pressure. Best ways to take it Ú Sandalwood is widely used as an aromatic, a medicine and a food source. It also shows up in perfumes and make-up. Where to find it Ú Health food and cosmetic stores. WA SANDALWOOD TEA TREE OIL TEA TREE OIL What it is Ú Oil extracted from native tea trees grown from southeast Queensland to the northeast coast of New South Wales. Health benefits Ú With the ability to kill harmful bacteria around skin infections, Dr Hughes says runners can use it for cuts and scratches caused by trail running. The Yaegl community also use it for open wounds and sores, while Lola says the added bonus is it helps fight pimples and breakouts. Best ways to take it Ú Found in topical applications, soaps and oils for your skin, or place a few drops in an oil burner and inhale to help relieve respiratory symptoms Karen warns, tea tree is toxic to drink. Where to find it Ú Health food stores, pharmacies and supermarkets check for purity. KAKADU PLUM KAKADU PLUM What it is Ú A native fruit also known as gubinge, billy goat plum or murunga, grown in the Northern Territory and Western Australia. Health benefits Ú Containing 50 times the amount of vitamin C found in an orange, kakadu plum is packed with antioxidants. Runners need a high level of antioxidants for oxidation, to help metabolise the chemicals from lactic acid build up, says Karen. The native fruit has been used by Indigenous Australians as an antiseptic and healing remedy because of its anti-bacterial, antiviral and anti-fungal properties. Best ways to take it Ú Karen uses kakadu plum as a bush flower essence. Lola also recommends it as a superfood it s often used in chutneys, jams and pickles. Where to find it Ú Health food stores and some pharmacies. 82 JANUARY 2015

Au Naturel How high-energy whole foods, loaded with natural goodness, can keep you on track Lola Berry, runner and nutritionist, is an expert at incorporating natural resources into her recipes from

6 Au Naturel How high-energy whole foods, loaded with natural goodness, can keep you on track Lola Berry, runner and nutritionist, is an expert at incorporating natural resources into her recipes from fruit and veg, raw nuts, seeds, herbs, flowers and whole grains. For runners, she says the key is balancing protein for muscle repair with foods naturally high in magnesium a great muscle relaxant if you re feeling tight and sore after training. BREAKFAST Ú Almond meal and strawberry pancakes Mixing almonds with sweet fruit helps to balance blood sugar levels post-run, and will give you a slow release energy throughout the day. Plus, using almond meal is a brilliant way to up the portion size of your breakfast to satisfy your postworkout needs. LUNCH Ú Detox rainbow salad with almond butter dressing Running regularly generally means you create more free radical damage. The bright fruit and veggies packed with antioxidants in this salad will help to combat and prevent that damage. DINNER Ú Veggie pizza with cauliflower base This recipe is nutrient dense but the cauliflower base means you re not loading up on too many carbs late at night, and I always make enough for lunch the next day. Lola shares three meals from The 20/20 Diet Cookbook (RRP $A34.99) perfect for runners. View the recipes at runnersworldmag.com.au. DINNER Veggie pizza with Cauliflower base Ingredients Crust: 480g (4 cups) steamed cauliflower 100g (1 cup) almond meal 4 eggs, lightly beaten 80mL (⅓ cup) coconut oil, melted Salt and freshly ground Black pepper Chilli flakes, optional Topping: 80mL (⅓ cup) tomato paste 40g (1 cup firmly packed) basil leaves, roughly chopped 1 zucchini, thinly sliced 60g (1 cup) finely chopped broccoli florets 40g (½ cup) sliced Swiss brown mushrooms 40g (¼ cup) pitted kalamata olives, roughly chopped 120g (1 cup) cherry tomatoes, halved 1 red chilli, finely diced 50g (¼ cup) goat s feta, crumbled, optional Pink salt Freshly ground black pepper 40g (1 cup) baby spinach leaves Olive oil, to serve 1 tablespoon sunflower seeds 1 tablespoon pumpkin seeds ½ cup sunflower sprouts Method Preheat the oven to 180 C. Place the steamed cauliflower in a mixing bowl and mash well (it will look a bit like rice). Mix in the almond meal, eggs, coconut oil and season to taste with salt, pepper and chilli flakes (if using). Divide the mixture between two baking trays greased with a little coconut oil, shaping each into a circle and pressing it out with your fingertips to a thickness of 1-2 cm. Cook the bases for 10 minutes or until the edges start to brown slightly. Remove from the oven (don t worry if they re still a bit mushie in the middle as they ll be cooked again with the toppings). Spread half the tomato paste evenly over each base (going right to the edges). Sprinkle over the basil (half for each base). Arrange half the zucchini slices on top of each, followed by the broccoli, mushies, olives, cherry tomatoes, chilli and goat s feta (if using). Season to taste, and return to the oven for a further 5-10 minutes. When cooked, remove from the oven. Place half the spinach on each pizza (it will wilt), drizzle with olive oil and sprinkle with sunflower seeds, pumpkin seeds and fresh sprouts. Eat with a knife and fork. RUNNERSWORLDMAG.COM.AU 83

Flax Seed Uses in Industries

Flax Seed Uses in Industries Flax Seed Class Flax Seed Flax seed, also known as linseed or common flax, is a part of the genus Linum. Being that there are many members in the Linum genus, the differing plants can be either annual