October 2019

In this article, we discuss how to obtain accurate pathology tests. Whilst this article is not meant to serve as a diagnostic tool, it may be helpful to better understand what basic pathology tests are useful and how to prepare yourself so you get the most accurate results.

Pathology test results should always be considered in conjunction with symptoms, a thorough physical examination, and discussed during an appointment so that the context and relevance of your results can be determined. One abnormality in pathology tests does not tell much of your health picture, however, patterns of pathology tests can provide a holistic picture of your overall health, your absorption, and digestion of key nutrients and provide warning signs that require further investigation.

WHAT PATHOLOGY TESTS ARE MOST USEFUL?

Your GP or naturopath can arrange pathology tests for you. Exactly which pathology tests you require, will need to be determined by your healthcare practitioner. As a good starting point, I suggest the following tests for my patients:

*Full blood count and hematology- provides a general picture of your immune system, red blood cells and overall health

*Liver function tests (LFTs)- provide some clues as to how your liver is working and if your liver is under stress.

*Electrolytes– including potassium, sodium, and other key electrolytes required for sports performance and optimal health

*Fasting blood glucose- is a general marker that indicates how well your body is modulating your blood sugar. Issues with blood sugar stabilisation may cause symptoms such as sugar cravings, frequent urination, fatigue, and energy drops after meals.

*C- reactive protein (CRP) is an inflammatory marker that is useful when interpreted in conjunction with iron studies. Iron storage may be impacted by states of high inflammation.

*Iron studies- provides information on your iron storage (ferritin), the protein carriers for iron (transferrin), and how effectively your body is saturating these carriers and transporting iron around your body (transferrin saturation).

*Thyroid hormones- TSH, T3 and T4 provide information on how your thyroid is functioning and can be an early warning sign of autoimmunity and nutrient deficiencies such as iodine, selenium, tyrosine and zinc

*Vitamin B12 ( active and inactive) is also suggested for plant-based patients or athletes who infrequently consume red meat.

*If you are prone to mental health issues (especially seasonal sadness/ low mood), autoimmunity, frequent colds, bone health issues, or hormonal imbalances vitamin D, copper and serum zinc may also be useful markers.

Tests may be repeated every few months to ensure a patient is responding to treatment and improving nutrient absorption through targeted nutrition approaches.

How to get the most accurate pathology tests

To get the most out of your pathology tests, it is recommended your prepare appropriately.

fast for 12-16 hours (have dinner and then postpone breakfast until after your blood draw).

AVOID

strenuous exercise for a minimum of 24 hours. Ideally, at least 48 hours if possible. This includes running, cycling, or strength training. Most patients find it easiest to do a blood test the morning after a rest day.
obtaining the blood draw when feeling unwell such as with a cold or flu when checking iron studies as infection may influence your test results
alcohol or supplements for 24-48 hours prior to your blood tests

We use a number of pathology collection centres across Australia including Clinical Laboratories, Dorevitch, and Nutripath to obtain accurate pathology results. We also refer to functional testing such as mineral testing completed through Interclinical Laboratories.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

To keep your energy sustained, it is important to maintain blood sugar control. Natural blood sugar control is possible when done correctly and with professional guidance and supervision. When individuals fail to fuel themselves properly, they may experience reactive hypoglycemia (low blood sugar) or dysglycaemia (abnormal blood sugar levels) with an exaggerated insulin response. As a result, there is a subsequent dramatic drop in blood glucose, causing physical and emotional symptoms (see below). When blood glucose levels become unstable we can feel like we are on an energy roller-coaster throughout the day.

Symptoms can mimic other common issues such as anxiety or even menopause.

Symptoms of blood sugar dysregulation:

Nausea
Seeing flashes of light
Moodiness and “hangry” relief after eating
Negative attitude/ irritability
Exaggeration of relatively minor problems
Feeling emotionally flat or depression
Lightheadedness or dizziness
Sweating and flushes
Sugar cravings
Fatigue
Heart palpitations
Shakiness
Paleness
Cold/clammy skin
Poor concentration and memory

Thyroid issues, hormonal imbalances, or high exercise demands can exaggerate these symptoms, especially with inadequate fueling in between multiple daily training sessions. There are a number of simple steps that may help stabilise blood sugar.

1. Protein is essential to blood sugar stabilisation and should be included in every meal including breakfast. Quality protein can be found in lean animal meats (kangaroo, lamb, beef, chicken) and fish. Vegetarian options include tofu, tempeh, legumes, eggs, dairy, and high-protein grains such as quinoa, buckwheat and amaranth. Vegans and vegetarians must practice protein source combinations to obtain all the essential amino acids.. For example: consume chickpeas with brown rice.

Athletes should ideally consume 1.2-1.6 grams of protein/kilogram of body weight which equates to 60-80 grams of protein for a 50kg female and 90-128 grams for an 80kg male athlete per day. It is beneficial to have 20 grams of protein with carbohydrates within 30- 60 minutes of completing a training session. A good option is a smoothie with a scoop of protein powder (pea, brown rice or whey if tolerated), a small can of tuna or 2-3 eggs.

2. Carbohydrates
Intake of low GI (Glycemic Index) carbohydrates will help keep blood sugar levels more sustained, and energy levels consistent. A high GI carbohydrate will cause a surge in blood glucose, triggering a response from the pancreas. This can contribute to the symptoms described previously.

Good sources of complex carbohydrates include porridge, Bircher muesli, brown, basmati or wild rice, barley, oats, buckwheat, quinoa, amaranth, teff, rye, sweet potato, and root vegetables with skins on. Sourdough bread, corn on the cob, bananas, fruit smoothies with protein powder, and homemade muffins using wholemeal flours such as hemp, chia or buckwheat are all good options. Consuming carbohydrates with quality fats and soluble fibre also reduces the GI of foods.

3. Magnesium
Magnesium assists with blood sugar control by supporting healthy insulin secretion.

Magnesium is abundant in amaranth (a grain), pumpkin seeds, dark chocolate and raw cocoa, wholemeal bread, quinoa, firm tofu and dark leafy vegetables. It is also found in oat bran, brown rice, cooked spinach, avocado, coconut water, kale, legumes, sesame seeds and cashews.

4. Chromium
Chromium deficiency reduces your body’s ability to use carbohydrates for energy and raises your insulin needs. Chromium may enhance the effects of insulin or support the activity of pancreatic cells that produce insulin. Chromium is found in meats, fish, poultry, wholegrains, dairy, broccoli, cheese, mushrooms, asparagus, green beans, apples, bananas, grape juice and potato.

5. Probiotics
Probiotics especially those containing more than one species of beneficial bacteria may help regulate blood sugar by influencing the way the body metabolises carbohydrates by reducing inflammation and preventing the destruction of pancreatic cells that make insulin.

Maintaining energy throughout the day

Have regular meals throughout the day eating every 2 hours
Consume protein at every meal. Aim to make up at least 1/3 of your meal from protein
Stay hydrated by drinking water regularly (2-3 litres per day minimum)
Cinnamon, nutmeg, cloves, vanilla, stevia, and ginger can all be used instead of sugar to add sweetness to food.
Carbohydrates higher in fibre and from unprocessed sources are better
Consume carbohydrates within 30 minutes of completing a session
Fat reduces gastric emptying time and as a result, slows down the absorption of glucose from the meal. Consume beneficial fats with carbohydrates from raw nuts and seeds, fish, avocado and cold-pressed oils.
Increasing the acidity of food or meals will slow gastric emptying time. A simple tip is to add vinegar dressing to salad or vegetables.
Short-term supplementation of magnesium, chromium, probiotics or cinnamon, and other blood sugar-stabilising herbs and nutrients may be beneficial for some individuals.

Always seek help from a healthcare practitioner if your symptoms persist.

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