Dear editor, AJP

I was very disappointed to see that a respectable publication such as MJA would run a biased one-sided story by Dr Ken Harvey, without commentary from the TGA or CMA, the industry Association.

"Dr Harvey is incorrect and biased": Carl Gibson.

If you had reached out to me, I would have told you that Dr Harvey is incorrect and biased before you ran a story that is wholly wrong.

The latest Aust-Listed (Assessed) product has been through two years of rigorous review by the TGA. The highly respected and world class medicines regulator that is the TGA which assesses evidence not Dr Harvey and his merry band of naysayers.

Dr Harvey does not have all the facts, or the latest evidence and you should know by now that he is clearly biased against our industry. However, you ran the one-sided piece without any thought on the damage this does to the reputation of the Regulator or the new Registration Pathway, which is designed to encourage investment in the evidence base for complementary medicines.

Yours sincerely

Carl Gibson, Chief Executive Officer, Complementary Medicines Australia

That was the letter sent by our CEO to the editor. Here is some more background reading ...

Why now more than ever, consumers of Australian complementary medicines can feel more confident about the science than ever before

Complementary Medicines Australia (CMA) and the Australian complementary medicines industry promote appropriate regulation of our industry and advancement for this world-class industry supporting jobs nationally and internationally. We work to ensure that consumers have access to complementary medicines of the highest quality and the strict regulations within which Australian complementary medicines are manufactured in Australia means that consumers can be assured of the highest quality, efficacy, and safety. The extremely high standard to which Australian complementary medicines are manufactured also means that they are prized around the world for these reasons.

Whether natural medicines are registered or listed on the Australian Register or Therapeutic Goods (ARTG), Australian complementary medicines, are manufactured in licensed or approved facilities that follow the principles of good manufacturing practice (GMP).

AUST L (A) are assessed for efficacy

The TGA recently introduced the Aust L (A) system; it gives sponsors of

complementary medicines a new pathway. Medicines that carry the new AUST L (A) on

their label is 'assessed listed' medicines; they have had their health claims extensively

assessed for efficacy. The TGA examines and assesses the presented evidence

in detail, and it is this due diligence that means that consumers can be assured that extensive evidence supports the indications made on the label.

For more information, please see the TGA website: https://www.tga.gov.au/assessed-listed-medicines-pathway-complementary-medicines

CMA supports the evidence-based research that underpins Australian weight loss supplements. Weight gain is multifactorial in nature, and so is weight loss. 

An onoing healthy diet and regular exericise are vital losing weight and maintaining a healthy weight - there is no silver bullet 

Complementing a healthy lifestyle

It is essential to acknowledge that complementary medicines for weight loss are just that – complementary to a healthy lifestyle. Where it comes to losing weight, there is no magic bullet. A determined mindset and a real commitment to adopting and maintaining a more nutritious reduced-calorie diet and regular exercise are essential. Advertisements for any therapeutic goods, including complementary medicines that contain any claim relating to weight management, must balance the claims with the need for a healthy energy‑controlled diet and regular physical activity.

Complementary and traditional medicines are wide-ranging and have been used globally to complement a healthy lifestyle for thousands of years and are backed by traditional and medical research. They play many beneficial roles when used to address specific deficiencies or health requirements when taken as recommended. An integrative approach to taking medicines, including complementary medicines, speaks to the fundamentals of the principles of quality use. 

Obesity – a growing health challenge

Most Australians – around two thirds –  are overweight, and people are keen to explore ways to aid weight loss. One such method may be complementary medicines.

The complementary nature of these ingredients, which carry mild or low-level weight-loss claims, also speaks to their low level of side effects. When complementing physical activity and a healthy energy-controlled diet, these are substances whose ongoing safety profile permits them to be offered self-selection by consumers. Sometimes these ingredients offer additional positive effects to health and wellbeing, such as enhancing blood flow or feelings of energy and wellbeing. 

Ongoing care from a healthcare professional

Informed consumers will inevitably have questions; complementary medicines manufacturers are committed to responding with detailed, professional advice backed by sturdy evidence used to support formulations. For ongoing health and healthy weight, it is important to obtain regular care from a healthcare professional. Offering consumers a choice in a range of potential options is an important factor as a part of self-determined care.

Regulated to standards considered to be the global benchmark, manufacturers of natural health care products in Australia have a justified, respected reputation for quality and purity and do not promote them to diagnose, treat, cure, or prevent any disease, including weight loss. The marketing and advertising of complementary medicines encourage the quality of products; it is socially responsible and does not mislead or deceive consumers.

Evidence-based research

Academics worldwide and the industry here in Australia are heavily involved in the practical application of evidence-based research to support the rational and effective use of ingredients. Robust evidence supports the use of single and multiple ingredients used in proprietary products. One of these is green tea; it contains caffeine found to aid fat burning and improve exercise performance.

Before exercise, men who consumed caffeine consumption burned 17% more fat than men who didn’t take the supplement, which suggest that it can boost the fat-burning effects of exercise. Again, this benefit is complementary to a healthy lifestyle – it does not claim to replace it. Labels may state that ingredients increase satiety, promote healthy weight, and more – these are not intended to be compared to or replaced by pharmaceutical, prescription weight loss medications, some of which directly affect the brain’s satiety centre.

Again, it must be stressed that these products are promoted as complementary medicines, i.e. they complement a healthy mixed weight-loss diet which remains the first line of weight reduction. They are not intended to be used alone and do not promise miraculous results without adopting lifestyle choices.

The Australian complementary medicine industry is thriving because of increasing demand from consumers at home and internationally. This growth is backed by a global reputation for quality and safety and supported by a robust regulatory system that benefits.

Committed to enhancing rigorous research

Australia’s complementary medicines industry is committed to increasing and enhancing more rigorous research translating into practical benefits for consumers looking for traditional and scientific evidence-based preventive health choices.  

What does sustainability mean to you and your company? That is one of the questions we asked Raffaele D'Alisa from the Blackmores group. Here’s what he shared with us.

"When my children are my age, we will need three planets to meet our collective resource requirements."

What is sustainability to you and your company?

Blackmores was founded by a naturopath who understood that you could not have healthy people without a healthy planet. We continue to have a vision for a world where people and nature thrive together. We know that to have a legitimate and purpose-driven role in our community, sustainability and corporate citizenship needs to be ingrained into how we do business.

There’s a traditional view of sustainability as energy, waste and water management and recyclable packaging. But being genuinely sustainable extends to the partnerships with our suppliers, our customers, our consumers, and our employees and truly understanding our impact on people and our natural world.

For me personally, I’m driven by the knowledge that when my children are my age, we will need three planets to meet our collective resource requirements, so we need to start changing now if we’re going to secure their future.

What actions are you taking to ensure ethical and sustainable practices?

Blackmores Group has committed to net zero emissions by 2030. We have started by transitioning to renewable sources of energy and deploying a series of efficiency projects. We have a current focus on deepening our understanding of our supply chains and partnering with suppliers to measure and manage the elements that matter to our sustainable development; this started with assessing and addressing human rights risks in our supply chain. We’re working to understand the resilience of our ingredients and our operations to the impacts of climate change. We have started to scope what biodiversity loss could mean to future access to natural medicines. These issues focus on our engagement with our suppliers, where we are building awareness, diagnosing risks, and identifying short and longer-term solutions that provide win-win outcomes. Our view is that we need to have an evidence-based understanding of our precious natural ingredients and to take a solid position to ensure they are protected for future generations.

What has the public asked for in this regard?

Consumers are very focused on companies taking responsibility for their impact. Giving greater transparency about our products and their packaging will become increasingly important. What have been the challenges along the way? Progressing truly sustainable packaging is a fundamental challenge for us to address. We are aware that there is an intention for brands and manufacturers to take greater responsibility for the materials they use and expect regulation to evolve in the coming years. We are supportive of the focus on the delivery of the national packaging targets. We are working towards our own complementary sustainable packaging targets. But as therapeutic goods, it’s important not to lose focus on the protection of shelf life and product quality. We know that addressing packaging challenges means solving the right problem, not moving the issue to a different part of the value chain.

It’s essential to do better now and be part of the systemic change that all consumer products will need to consider as we push towards a circular economy. Our packaging footprint is not limited to our bottles and containers, and B2B is about 40% of the total packaging mass put on the market. Hence, it is all aspects of the packaging ecosystem that we need to be mindful of. In support of both Modern Slavery mitigation, climate resilience and ethical sourcing, the lack of transparency in the extended supply chain remains a challenge faced not only by Blackmores but our industry as a whole.

Our approach includes both contract-driven engagements and building these issues into the supplier relationship over the medium term to encourage the sharing of information and partnering in response.

What has been relatively easy?

We have been inspired by the support we’ve had from our team, our suppliers and from other companies who share our commitment to sustainability. We were concerned that the global pandemic would harm our sustainability progress. Still, interestingly there is a growing understanding of the importance of addressing our most significant global challenges. We’ve seen the benefits of being guided by science and taking responsibility for our impact through the COVID crisis, so mitigating our climate impacts seems more achievable than ever before.

Will being sustainable cost more for the consumer?

It’s misguided to believe that being sustainable costs more when it drives value through more efficient operations and more substantial corporate credibility and trust. There will be a higher cost in not addressing sustainability in the long term than investing in the right programs in the short term.

What advances do you see in the future?

We’re excited to see an intention to transform recycling systems and supporting markets for developing recycled content for packaging. We expect to see a convergence of consumer trends and sustainability solutions for carbon sequestration – for example, plant-based diets. We see rapid transformation in energy markets which is supporting our transition to renewables. There is going to be a stronger dialogue about climate change resilience and biodiversity impacts, and that will lead to change

The marketing campaign that brought Australia's most trusted probiotic brand back to its number one position is CMA's 2021 Marketing award winner.

The campaign supported Inner Health's evolution with the launch of 11 new shelf-stable, live, full-strength probiotics.

Paula and the team accept the 2021 award for the best marketing campaign for the evolution of Inner Health

Introducing probiotics to Australia 

Paula Hann, Managing Director or Metagenics ANZ, says: "Inner Health introduced probiotics to Australia 30 years ago. Probiotics were refrigerated to protect the beneficial bacteria since they are sensitive to and destroyed by moisture and heat.

As the market leader and pioneer of probiotics in Australia, Inner Health was proud to innovate and conduct in-depth education for consumers and health professionals, supporting the understanding of probiotics' many health benefits and the importance of gut health. Inner Health also pioneered the innovation of strain-specific probiotics to alleviate symptoms of certain health conditions.

A few years ago, competitors began to enter the market with shelf-stable probiotics. Of course, convenience is important, and fridge-stored probiotics' sales began to decline in 2016-19, resulting in the brand losing its leadership position. Research showed, though, that brand recognition remained incredibly high at 84 per cent signally both public recognition and trust.

From fridge to shelf

"We were already considering whether the products could be moved from the fridge to the shelf," says Paula, "We were not happy with the results of our shelf stability trials for many of our strains. We launched a small range of shelf-stable probiotics that we had completed real-time stability on, and we're confident in the product integrity, but that was still a small part of our portfolio," Paula says.

The catalyst to the now hugely successful product range was finding a suitable packaging solution. Harnessing Activ-Vial technology was the answer; the whole bottle acts as a desiccant, actively removing moisture from the inside of the bottle until the expiry of the product.

Rigorous testing 

Inner Health probiotics are blended and packaged in a temperature and humidity controlled environment at Metagenics' purpose-built manufacturing facility in Northgate, Brisbane; raw materials and finished products undergo rigorous testing by the Metagenics team of highly qualified microbiologist who tests, validate and enumerate Inner Health probiotics to ensure an efficacious live probiotic product.

A business-wide approach

"The whole business got behind this project. The range was launched in September 2019; the market was very receptive," says Paula. "People were welcoming as they trust and know the brand so well. The campaign was so well received that Inner Health has now regained the number one position in Australian pharmacies. It is really wonderful to see how our pharmacy partners and consumers have welcomed this transformed new range, and we will continue to innovate with our aim to help people live healthier, happier lives," Paula says.

Paula and the Metagenics team know that the category will continue to grow as the science behind probiotics and the microbiome explodes. "The importance of gut health and the microbiome is still not broadly understood. In the not-too-distant future, the impact of the microbiome on whole-body health will become a critical factor in overall healthcare," Paula says.

Efficacious and convenient

The whole team is really humbled to win the award for the best marketing campaign and very proud. "This award will encourage us to continue providing the most efficacious products to our consumers in convenient forms and dosages. As always, the team is working very hard to continue to produce evidence-based products for the Australian market," ends Paula.

Your heart is constantly working. The average adult heart beats 72 times a minute equivalent to 100,000 times a day, 3,600,000 times a year, and 2.5 billion times during a lifetime. Every day, your heart creates enough energy to drive a truck over 20km – over a lifetime, that is equivalent to going to the moon and back!

Staggeringly, one in three women die of heart disease and it is still the number one killer in Australia with an estimated 1.2 million Australians being affected by some form of heart, stroke or vascular disease.

Some of the most basic strategies to protect your heart include lifestyle changes to reduce heart disease risk. Staying within a healthy weight range, exercising regularly, enjoying a healthy, balanced diet as well as not smoking are just a few.

Love your heart with these 11 nutrients for heart health.

1. Soluble fibre

Peas, beans, and lentils (as well as grains such as oats and barley) contain soluble fibre, which can reduce low-density lipoprotein or "bad cholesterol." Apples, pears, and avocados are also rich in soluble fibre.

Experts recommend women consume 25g of dietary fibre per day and men 30g. Find practical ways to increase your fibre intake here. Choose porridge oats, wholegrains, peas, baked beans, lentils, baked potatoes, vegetables, and fruits.

2. Omega-3 fats

Omega-3 fats are essential fatty acids that help to maintain good cardiovascular health. The Heart Foundation recommends all Australians try to put fish on their dish 2–3 times a week (including oily fish) as part of a heart-healthy diet; this provides around 250–500 mg of marine-sourced omega-3s (eicosapentaenoic acid - EPA, and docosahexaenoic acid - DHA) per day. Studies show that consuming two or more salmon servings per week is associated with a 30% lower risk of developing coronary heart disease.

Omega-3 fats reduce blood cholesterol, blood triglycerides and inflammation which are underlying causes of cardiovascular disease. Choose salmon, tuna, sardines, and herring at least twice a week.

If you do not eat fish, the Heart Foundation recommends at least 500mg DHA + EPA per day for children and adults.

Other important sources of omega-3 fats can be flaxseed and hemp seeds. Flaxseeds contains alpha-linolenic acid (ALA) only. The body converts ALA to EPA and DHA, but conversion is only around 5-15%

3. Unsaturated fats

Olive oil and nuts, including pecans, walnuts, and almonds, provide heart-healthy monounsaturated fats as do avocadoes.

Research has shown eating one avocado every day for a week reduced LDL ('bad cholesterol') and triglyceride levels associated with heart disease, by an average of 17% while HDL ('good cholesterol') levels increased.

4. Flavonoids

Delicious dark chocolate is rich in heart-healthy flavonoids; eating it regularly may help reduce the likelihood of developing heart disease. Flavanols in dark chocolate affect two major risk factors for heart disease: high blood pressure and high cholesterol. This helps reduce inflammation and lower heart disease risk. Aim for around 20–30 g of dark, fair trade chocolate per day.

5. Quercetin 

Apples are a natural source of quercetin, a plant-derived flavonoid that contains natural anti-inflammatory properties. Other good sources are onions, broccoli, capers, citrus fruits, cherries, green tea, coffee, and red wine.

6. Folate

Green leafy vegetables such as spinach, kale, and Swiss chard contain large amounts of a B-group vitamin called folate. Folate helps maintain healthy levels of the amino acid (a type of protein) called homocysteine. People with raised homocysteine levels may be at higher risk of heart attacks, blood vessel diseases and stroke.

7. Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is a naturally occurring antioxidant that exists in almost every cell of the human body (the active form is ubiquinol because it is ubiquitous throughout the body). The body makes CoQ10, but produces less with age. While CoQ10 provides energy for every cell in your body, heart muscles contain the highest amounts. Some cholesterol lowering medications affect CoQ10 production. Beef, organ meats such as liver and kidney, soy oil, sardines and mackerel contain CoQ10.

8. Lycopene

Lycopene is the plant antioxidant that gives tomatoes, watermelons, and pink grapefruit their red/pink colour and consumption is associated with a reduced risk of heart disease.

Lycopene may help to lower the risk of developing or prematurely dying from heart disease.

9. Magnesium

Each body organ, including your heart, needs magnesium for normal functioning.

Changes in the amounts of different minerals in your blood can affect many tissues, including your heart. Although your body only contains small amounts of magnesium, having too much or too little can affect the rhythm of the heart.

Studies show that magnesium reduces blood pressure. Find magnesium in walnuts, spinach, and dark chocolate.

10. Polyphenols

Polyphenols help increase nitric oxide production in our body, which causes blood vessels to relax and dilate, thereby lowering blood pressure.

A study published in the American Journal of Clinical Nutrition showed eating about a cup of mixed berries daily for eight weeks increased levels of "good" HDL cholesterol and lowered blood pressure and increasing levels of ‘good’ cholesterol.

Blueberries, raspberries, and strawberries, bilberries plus beetroot are polyphenol packed.

11. Resveratrol

Resveratrol helps to reduce blood clotting and enhances antioxidant and nitric oxide production leading to lower blood pressure.

Dark chocolate, red wine and grape juice contain resveratrol although processing and pasteurisation reduce grape juice content. You cannot get enough resveratrol from the diet (you would need to eat and drink unhealthy amounts) so you may want to consider a supplement.

Lifestyle habits

As well as a healthy diet full of healthy macro and micronutrients, it is important that your live a healthy lifestyle.

Stub it out

Avoiding tobacco is one of the best things you can do to protect your heart and blood vessels.

Blast belly fat

Belly fat is different from other fat types. Called visceral fat, belly fat coats your internal organs, triggering inflammation and raising blood pressure and unhealthy blood fats. Exercise, healthy diet and cutting down on excess alcohol can help.

Get your heart rate pumping

Vigorous exercise helps to work your heart and lungs. Choose something you love, and it will not be a chore.

Experts recommend 150-300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.

If you have not exercised for a while or are on medication, check with your health professional first.

Relax

Try yoga to help bust stress while improving balance strength and flexibility. It may also help to reduce heart disease risk. And get adequate sleep – try setting a sleep and wake time and stick to it if you can.

Enjoy alcohol in moderation

Moderate consumption can be heart-healthy but can damage the heart when overconsumed. But stick to the recommended guidelines. Find out more here.

Watch your salt intake

Processed and takeaway foods are overloaded with salt. Try cooking from fresh when you can and flavour foods with herbs and spices or a salt substitute. Talk to your health professional for tailored advice.

Get your health checked

Being aware of your risk is the most empowering thing you can do for your heart health. Be sure to see your GP regularly and have your blood pressure checked.

Get your dental health checked

See your dentist for regular check-ups since bacteria that cause gum disease can enter the blood if unchecked, which has been linked with heart disease.

Reference

Australian Dietary Guidelines: https://www.eatforhealth.gov.au/

People power has been victorious after a massive response to proposed changes aiming to specifically regulate medical practitioners who provide complementary and unconventional medicine and emerging treatments. 

Under the significant weight of 13,000 public submissions, proposed MBA changes have been withdrawn.

MBA withdraws 

Medical Board of Australia (MBA), which oversees all doctors' regulation, proposed clearer rules around complementary and unconventional medicine and emerging treatments calling for tighter regulations in 2019. "Additional safeguards to protect patients," were called for by the MBA who stated that "while some treatments may be beneficial, others may be unnecessary or expose patients to serious side effects." 

But health professionals and the public disagreed strongly. Consumers were encouraged to respond to the MBA, and under the significant weight of 13,000 submissions over the six-month consultation period, the proposed changes have been withdrawn. 

Both health professionals and the public were alarmed at the proposed guidelines. Health professionals feared that they would be banned from prescribing vitamins, nutritional supplements, and other therapies and that complementary medicines would be amalgamated with unconventional and emerging treatments, which are not the basis of the vast majority of integrative doctors' practise. The public reacted strongly to the potential of having their autonomy of choice in healthcare removed.  

Australians trust complementary medicines 

Carl Gibson is CEO of Complementary Medicines Australia, the peak body representing Australia's world-class complementary medicines industry. He said: "Over 70 per cent of Australians favour a more holistic approach to health and wellbeing – they trust and use complementary medicines in both prevention and treatment strategies to safeguard wellbeing." 

Food, exercise, and other lifestyle factors are the mainstay of good health but so are micro- and macronutrients, attention to gut health, the microbiome and more: these contribute to the majority of Australians' chosen holistic wellness approaches. 

"I am delighted that common sense wins out in this decision to withdraw these flawed proposals, and that people power has made an enormous difference,” said Gibson.  

High-risk practice is not confined to one area of medicine 

Medical Board Chair, Dr Anne Tonkin, said the consultation was robust and the submissions shed light on both the issues and the possible solutions. 

"It is clear from the consultation that there is no simple equation linking areas of practice with risk to patients, and that high-risk practice is not confined to one area of medicine," Dr Tonkin said. 

The proposed solution did not match the problem

"In effect, the solution we had proposed did not match the problem we were trying to solve and the labels we used – complementary and unconventional medicine and emerging treatments – were not helpful in defining the level of risk posed to patients," ended Dr Tonkin. 

For more information,

Complementary Medicines Australia, Ravinder Lilly, 0418928756,email: Ravinder.lilly@cmaustralia.org.au  

Australasian Integrative Medicine Association, Cressida Hall,  0414 607 079, email: Cressidahall@aima.net.au

Reference 

Medical Board of Australia - Board responds to consultation on complementary medicine 

Cutting down or cutting out alcohol can bring significant health benefits. Here are just a three.

Mood

It may feel like alcohol lifts your mood, but that's only short-term. Alcohol is a depressant that can aggravate low mood. Research shows that heavy drinking interferes with the neurotransmitters, including mood-boosting serotonin levels. Five or more drinks in one night can affect cognitive function for up to three days.

And, because too much alcohol affects your energy levels, it may be that you're less likely to exercise, which can boost mood and may mean that situations feel worse than they are.

After drinking too much alcohol, you may find it challenging to piece together what happened the night before. But the effects of alcohol on memory go much more profound. Studies show that alcohol inhibits the hippocampus's functioning – the part of the brain responsible for creating and saving memories. Frustrating!

Giving up for a few weeks may mean that you will have more clarity and deal with issues more positively.

Skin

One of the fastest and most easily identifiable post-heavy drinking symptoms is dehydration – headache and dry-as-a-desert mouth plus dry skin and cracked lips. Alcohol is a diuretic; it affects the kidneys and makes you lose more fluid as urine than you take in. Alcohol also inhibits the production of the hormone vasopressin, which encourages your body to re-absorb water instead of sending it straight to the bladder. Alcohol's dehydrating effects can trigger patches of dry skin.

The sugar in alcoholic drinks can also affect your skin – it can damage collagen, causing premature skin ageing. Plus, depletion of vitamins slows cell renewal dulling and greying the skin.

Alcohol dilates blood vessels, increasing blood flow to the skin, causing a flushed, red and blotchy complexion. As fluid leaks from your blood vessel, the result can be puffy, discoloured skin. 

Stop drinking alcohol and your fluid levels should return to normal, and the result will be plumper skin, fewer under-eye bags.

Nutrition

Drinking too much alcohol may mean that your body will not absorb as many vital nutrients. Alcohol damages the cells that line the stomach and intestines, cells involved in transporting nutrients into the bloodstream, including thiamin (vitamin B1), vitamin B12, folic acid, and zinc. A severe lack of B vitamins can trigger anaemia and neurological problems.

When alcohol compromises healthy liver function, it can interfere with the way that vitamin D is converted into its active forms. So, heavy drinkers have low blood levels of activated vitamin D which has many vital roles.

Because alcohol does not provide vitamins and minerals, heavy drinking depletes the body's store of vitamins and minerals to process it such as B vitamins, iron, or calcium, leading to many other complications.

Are you drinking too much alcohol?

The first step to getting help for addiction is recognising the problem. Talk to your GP to talk about a referral to a psychologist or other specialist service.

For more information:

• Call the National Alcohol and Other Drugs Hotline
• Find free support online at Hello Sunday Morning and counselling online
• Have one-on-one web chats with qualified health coaches through the Daybreak Program
• Join support groups in your area, such as Alcoholics Anonymous

It is the 12th day of the January, and according to research from the USA, most of us will have ditched our new year's resolutions by today. 

It is not about the destination, it is about the journey you live along the way.

Whether you committed to losing some COVID kilos, moving more, drinking less alcohol, or stubbing out other bad habits, all the best-made plans can hit a bump in the road. That is why today, we are sharing nine ways get over the bump, keep going and make your goals into healthy habit reality.

1. Why are you doing this?

Be clear about why you are making changes. List your goals and put an I next to each one that you decided for yourself. Put an O next to the changes people are urging you to make. Think about why others are encouraging you to make these changes. Do you agree? Or are you going through the motions? According to psychologists, you are more likely to succeed if you are motivated to make changes that you believe in. If the changes you are being urged to make by others are better health challenges and you are not convinced, consider talking it through with your loved ones. Might it be time to see a health professional?

2. How was your habit formed?

The first step to creating positive habits is identifying and understanding how and why your current practices are the way they are. Once you know how these habits were formed, and why, you can start to identify the new patterns you would like to replace your old ones. Write down your plan. Be specific about each daily goal, what will you do and never forget why you are making better health changes in the first place.

3. Go for quality not quantity

Research shows that the likelihood of success as far as adopting a healthy habit for a year or more is better than 80% when you adopt one at a time. With two actions, chances of success are less than 35%, and when trying to alter three or more behaviours, success rate plummets to less than 5%. So, pick your most important goal and go for it one change at a time. Do not end up feeling overwhelmed by trying to make too many changes at once.

4.     Bring on the buddies

Having a buddy to help you along the way makes you accountable, encourages you to share successes and challenges. Telling others also helps to keep you accountable. Who will you choose?

5. Chop up your goal

Did you achieve your goal at the end of the day? If not, think about chopping your plan. Break up your goals into smaller chunks. For example, if you want to lose 10kg in weight, break it into five mini-goals of 2kg weight-loss each. And when you reach your goal, take time to acknowledge your success, celebrate it. And then move onto the next.

6.     Get real

It takes time to develop unhealthy habits, so it makes sense that it takes time to undo them. There is no quick fix or magic diet – and that is fine. One step at a time and you will get there.

7. Don't let a bad day get in your way

Everyone has bad days, so do not dwell on it. Look at the bigger picture and decide that you will not let one day fix your fate. Remember why you decided on your goals in the first place and get back on the road tomorrow or later that day.

8. Don't compare yourself to others

There will always be someone doing better than you – or are they? Comparing yourself with others adds unnecessary pressure and allows self-doubt to creep into your mind. Why isn't it happening for me you might ask? Remember that you, like everyone else, are unique. And it is not a race. So, wish your friends well and then put the focus back onto yourself and the things you are doing right all the while remembering why you are on this journey.

​

9.     Amend it sure – but keep going

​Everybody has setbacks. But if you finding it trouble to keep on track, think about why - is the goal too difficult? Think about amending it a little. Your goals should be there to shape your life in a way that makes you happy, not enslave or depress you. Because it is not about the destination, it is about the journey you live along the way.

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The Veganuary challenge has seen a record 500,000 people sign up to eat a plant-based diet over January – that’s double the number of people who took part in 2019. And, the figure does not include the many individuals who take up the challenge unofficially.

“Even if you do not want to go full vegan, give plant-based eating a try. You might but be surprised about how much you enjoy eating vegan food."Charlotte Anderson

Launched in 2014, Veganuary aims to encourage people to eat a plant-based diet during January and hopefully eat more consciously in the future. Veganuary seems to be inspiring people - research by investment bank UBS has found that around half of the people trying plant-based alternatives in Veganuary continued to eat them at least once a week afterwards.

Reducing our environmental footprint

Most of us accept that eating more plant-based food is a critical way to reduce our environmental footprint. In this respect, eating more plant-based foods is important for humans as well as for animals. A plant-based diet can cut a person’s carbon footprint by 50 per cent. The meat industry produces more greenhouse gases than all the world’s transportation combined. And of those countries experiencing famine, 82 per cent use vast proportions of their grain to feed animals that will be eaten in first-world countries.

Encouraged by an increasing list of experts worldwide, including much-loved natural historian, Sir David Attenborough, there is no doubt that we are being urged to eat more consciously and kindly and choose less meat. It is no wonder that more and more people are also switching to a plant-based diet or eating less meat and animal products.

Significant change

Human resources executive, Charlotte Anderson, not only took up the Veganuary challenge last year but has continued to choose plant-based foods ever since. Charlotte, who grew up in England, was brought up eating meat and two vegetable meals. She enjoyed vegetarian foods, including eggs with toast or yoghurt and fruit for breakfast. So, she realised that opting for a plant-based diet would be a significant change.

“I had seen a few documentaries and read articles about the health benefits of choosing vegan. I was particularly interested to learn that plant-based eating could help certain chronic conditions,” says Charlotte.

People have often questioned the health benefits of a solely plant-based diet. But a 2019 study by the University of Oxford found that adopting a plant-based diet could be the single most significant way for people to improve their health and that of the planet. And top athletes, including Venus and Serena Williams, who adopted a plant-based diet in 2012, would agree that it has not hindered them in any way.

Challenging at first

In the beginning, Charlotte says that making significant changes was challenging. “I didn’t have many vegan recipes or know what I needed to do to substitute macro and micronutrients. And this was mostly so for main meals.

“I bought some vegan cookbooks and began following vegan people on Instagram for recipe inspiration. I also signed up to a home delivery service because it made things a bit easier and helped to expand my recipe repertoire.”

It has been a year since Charlotte began her plant-powered journey and she feels just as healthy – if not healthier – than she did before. Charlotte takes vitamin B12 and iron supplements – which she did before her diet overhaul.

Friends and family

And what do friends and family make of Charlotte’s diet direction? “Friends vary in their response,” says Charlotte. “Some people feel that it’s a great life choice and others say that they couldn’t do it because they could not live without meat. Overall, though, people are supportive. So much so that one group of my friends now have fun finding vegan restaurants for us to try around Sydney, and it is surprising how delicious and how many choices there are. For all of us.”

“Even if you do not want to go full vegan, give plant-based eating a try – it is only a month of your life and not a lifelong commitment. You might but be surprised about how much you enjoy eating vegan food. I did not think that I could give up eggs when I started, and I did have one last year; I was surprised to find that I did not enjoy it. I feel that my tastes have changed,” Charlotte says. 

For a long time, David Attenborough has been a hero of Charlotte’s, and she heard his unmistakable message to reduce the amount of meat we eat loud and clear.

Time to take part

“I know vegan eating isn’t for everyone, but if you can reduce the amount you eat, it has to have a beneficial impact. Yes, January has already started, but you still have time to take part in Veganuary.

I’m just one person helping the planet a bet; I feel it is vital to do something new for the earth and future generations. Think about what would happen if millions of us did the same,” ends Charlotte.

Your body is home to around 100 trillion bacterial cells (and some fungi and viruses) the majority of which live in the gut; this is known as the gut microbiome.

Each person has a unique microbiome, and like all living things, these organisms must eat. Prebiotics are the foods that nourish your microbiome.

Prebiotics are plant fibres that the human body cannot digest – including resistant starch and phytochemicals and polyphenols found in vegetables, whole grains, nuts, seeds, and legumes.

Most nutrients are absorbed in the small intestine, but because the body cannot digest prebiotics, they enter the large intestine mostly untouched. Here they provide food for beneficial probiotic bacteria. These bacteria ferment prebiotics (i.e. extract energy by breaking down foods in the absence of oxygen). As a by-product, the bacteria produce chemicals called short-chain fatty acids (SCFA) which are essential for gut health. The SCFAs acetate, butyrate, and propionate lower the pH of the intestine, helping to inhibit the growth of certain pathogenic (potentially harmful) microbes.

Gut health is linked with general wellbeing so an imbalance of gut bacteria may lead to the build-up of toxic by-products and inflammation, both of which negatively impact wellbeing. Around 70 per cent of immune cells are found in the lymphatic tissue of the gut.

Cells in the gut help protect the microbes in the intestines. They attack pathogenic microbes and foreign substances. A healthy immune system also suppresses inflammatory responses to non-pathogenic (non-harmful) foreign substances, including food. Feeding probiotics with prebiotics boosts the health of these cells.

Types of prebiotics include

Resistant oligosaccharides

These are the most studied types of prebiotics, and they promote the growth of a type of bacteria called Bifidobacteria. Nearly 50 species of Bifidobacteria are known to exist, and each one has different functions and health benefits.

Bifidobacteria produce SCFAs, which may also help to control hunger. These probiotics also help produce other necessary chemicals, including B vitamins and healthy fatty acids.

Wheat, rye, chickpeas, lentils, onion, and garlic provide resistant oligosaccharides.

Non-starch polysaccharides

These are found in a variety of plant-based foods such as rye, wheat, barley, oats, apples, and plums.

Resistant starch

A prebiotic found to promote the production of the SFCA butyrate. Find resistant starch in lentils, peas, beans and rolled oats. The resistant starch content of rice and potatoes increases once cooked and then cooled. 

Phytochemicals

Find these in plant foods such as berries, plums, herbs and spices, artichokes, red onions, dark chocolate, and nuts.

Each person has a uniquely different microbiome, so it is difficult to determine the precise effects of eating prebiotics on the production of the amounts of SCFAs. What is clear, though, is that enjoying plenty of prebiotic foods will help to boost SCFA production.