Cutting Cholesterol Naturally

When most people think of cholesterol, they think of the waxy fat-like substance that is found in many of the foods we eat that ends up “clogging up arteries”. Often feared, the truth is that cholesterol is needed by the body for a number of different things. For example it is used in the manufacture and maintenance of strong cell walls, it is critical for hormone and vitamin D production, it even is used to coat the nerve cells in the body. Cholesterol comprises about 25% of the brain's total mass.

In fact, our bodies produce cholesterol all by itself, all the cholesterol we need to live a healthy, happy life. Cholesterol is produced primarily by the liver, but small amounts of it are also manufactured by the cells in our bodies. This production of cholesterol by our bodies is the reason why some individuals, who consume a low cholesterol diet, still experience high cholesterol levels.
Cholesterol is found in meat, poultry, seafood and dairy products.

While elevated cholesterol levels present no signs or symptoms on their own, elevated levels have been identified as a significant risk factor in health concerns such as arteriosclerosis and heart disease. Clinically, doctors recommend that blood cholesterol levels (the amount of cholesterol circulating in our blood) be no greater than 200mg/dl, with a total level of 180mg/dl being optimal.
Our total cholesterol is broken down into three separate components: HDL (high density lipoproteins), LDL (low density lipoproteins) and VLDL (very low density lipoproteins). Our HDL cholesterol is known as the "good" cholesterol. It functions to remove cholesterol from the blood and blood vessel walls, where it returns it to the liver for elimination. Our LDL and VLDL cholesterol are considered to be harmful to the body, because it carries cholesterol into the bloodstream. Once in the bloodstream, it can be deposited on the artery walls, which promotes arteriosclerosis.

Doctors are now beginning to recognise a relationship between our HDL and LDL cholesterol and many feel that this ratio may be a better indicator of our health risk than our total cholesterol numbers. The goal is to keep the ratio below 5:1; the optimum ratio is 3.5:1. Regardless of your heart risk ratio, however, individuals who have a total cholesterol level of over 275mg/dl are still considered at risk for heart disease, despite high HDL levels.

Yes, there are plenty of cholesterol lowering drugs available on the market, but when Dr. Orli Etingin, Vice Chairman of Medicine at New York Presbyterian Hospital, commenting on Lipitor at a recent discussion on women and the brain, says “This drug makes women stupid”, you’d want to pay attention and look at “natural” options first.

RECOMMENDATIONS FOR WELLNESS
A qualified naturopath and nutritionist can help you with your unique requirements, however, some general actions you can take include:

* Incorporate a regular exercise program into your daily routine. In addition to increasing your HDL cholesterol, thus improving your heart risk ratio, exercise helps strengthen your heart muscle, reduce your blood pressure and helps you take off a couple of kilos.

* Try a vegetarian diet. Historically, individuals who consumed a purely vegetarian diet had lower cholesterol levels.

* Reduce or eliminate foods that contain high saturated fats such as beef, pork, cheese, butter and ice cream. If eating chicken, remove the skin to additionally reduce your fat intake.

* Use olive oil instead of butter. Olive oil can help to reduce LDL cholesterol from the body. Also Guggul lipid is an herb native to India and has been used for a long time in Ayuvedic medicine to help maintain healthy cholesterol and triglyceride levels.

* Eating a diet high in fatty acids such as those found in fish, or supplementing with Omega 3 oil has been shown to increase HDL cholesterol and protect the heart against heart disease.

* Fibre, fibre, fibre! Eating high fibre foods such as beans, whole grains, fruits and vegetables have been shown to lower cholesterol levels. You can also supplement with other forms of soluble fibre such as psyllium, apples and oat bran.
Green tea has also been show to lower total cholesterol levels by decreasing LDL cholesterol and increasing HDL.

* Lecithin enables fats, such as cholesterol, to be dispersed in water and removed from the body. This can help to prevent fatty buildup in the arteries
Vitamin C and vitamin E appear to protect LDL cholesterol from damage. Most cardiologists believe that only damaged LDL increases the risk of heart disease.

Amended article from
Author: Dr. Rita Louise, PhD & Naturopathic Physician
© Copyright Body, Mind & SoulHealer 2004.

Constipation

Embarrassing, yes, but most of us have suffered from constipation at one time or another. While constipation is not recognised as a serious disorder, people who are constipated often feel bloated, uncomfortable and even sluggish. Chronic constipation can also be compounded by hemorrhoids that form due to straining.

To understand constipation, it is important to understand how our digestive system works: When we eat, food is ground up in our mouth and stomach so it can be digested. This liquified food passes into the intestines where nutrients are extracted. It then moves on to the colon, where water is removed, allowing the stool to form. If there isn’t enough water at this extraction point the stool can become hard and difficult to pass, leaving you constipated.

There are a number of reasons why people get constipated. These most commonly include not eating enough dietary fibre, not drinking enough water, lack of exercise and plain old stress. Other causes can include ignoring the urge to have a bowel movement, food allergies that can cause the colon to contract, many prescription drugs (especially codeine) and certain neurological disorders. Constipation can also be brought on by an abuse of laxatives that over time can damage the nerve cells in the colon and interfere with its ability to work properly.

Fortunately, there are several things you can do to relieve constipation naturally.
* Drink plenty of water: especially if you are taking supplemental fibre, pharmaceutical drugs or large amounts of protein (protein takes more water to digest).

* Dietary fibre holds water and help to keep the stool soft, while adds bulk help to move the stool through the colon, so consume a diet including significant amounts of both soluable and unsoluable fibre eg of lots of vegetables, whole grains, psyllium and fruits etc.

* Try eating a few prunes or drinking some prune juice. In addition to adding fibre, prunes have a mild laxative effect.

* Avoid sugar and other processed foods.

* Allergies can also be the cause of your constipation, so at your next Kinesthetic Chiropractic session be checked out for underlying issues or talk to your Naturopath & Nutritionist about an elimination diet.

* An abdominal massage or Chiropractic treatment can include colon stimulation, which may help.

* Begin a regular exercise program to help promote normal bowel movements: meditate, do yoga, go for a walk. Do things that will allow you to reduce your stress levels and relax as digestion works better when you’re relaxed.

* Take a good probiotic to help promote a healthy environment within the gut.

* Peppermint has a long history of helping relax the smooth muscles of the gastrointestinal tract. Enjoy an uplifting cup of Peppermint herbal tea after meals.


Edited by Joanne Terrans 11/2009
Initial resource from Dr R Louise, PhD. Naturopathic Physician & Author at www.soulhealer.com

Eating healthy on a shoe-string

Get smart about saving money, while also making your health feel the love. Here are some tips:

1. Don’t go shopping on an empty belly
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then. Also, take a list so you don't over-stock or miss essential purchases.

2. Be reward-program savvy
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. For example your local supermarket may have an ‘e-community’ which you can subscribe to online and receive ‘member offers’. Keep an eye on local newspapers, too – these often feature flyers for specials.

3. Keep a price journal
Take note of prices on items you buy regularly so you can better gauge when they’re on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!

4. Stay seasonal
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.

The Victorian Government’s online health initiative, Better Health, and Tassie's "East Well" has great info on what’s in season etc. Better Health also lets you select fruit and veg, then click through to a recipe incorporating those ingredients. (links below)

5. Visit farmers’ markets
Most cities and towns host farmers’ markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. Also developing a relationship with vendors can help you stay abreast of what’s in season, when. (link below)

6. Berries below freezing
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.

7. What’s the plan, Stan?
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve’, but don’t neatly complement a meal you’ll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.

8. Mind the expiry date
Pay concerted attention to the expiry dates when shopping so you’re not buying something you can’t use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way. Also buy fresh veg frequently, rather than during your "big" shop - this helps you get the freshest available.

9. Check check, one two…
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice. This especially applies at restaurants when treating yourself to an "eat out" night.

10. Lean and bean
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a long time, they are low-GI, a good source of protein and give you sustained energy.


Author: Jennifer Pinkerton
First published 05/03/09 at
www.blackmores.com.au/News/Detail.aspx?ArticleId=9485

Better Health: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument

EatWell: http://www.eatwelltas.org.au/seasonpage.php

Australian Farmers’ Market Association: www.farmersmarkets.org.au

Anticancer Diet Helpers

Here’s a summary* of recommended foods that may help you prevent various cancers:

Green Tea – not the rubbish additives in commercial drinks, the real thing properly steeped.
Rich in polyphenols which reduce the growth of new vessels needed for tumour growth and metastases. Green Tea is also a powerful antioxidant and detoxifer as it activates liver enzymes that eliminate toxins from the body.

Cruciform Vegetables – eat your greens!
Cabbage, brussel sprouts, bok choy, chinese cabbage, broccoli, cauliflower etc contain sulforaphan and indo-3-carbinols: powerful anticancer molecules that can prevent pre-cancerous cells from developing into malignant tumours.

Onions (including garlic, leeks, shallots, chives)
The sulphur compounds of this family reduce the carcinogenic effects created in over-grilled meat and during tobacco combustion and promote cancer cell death.

Get colour – carrots, sweet potatoe (yam), squash, pumpkin, tomatoes, persimmons, apricots, beetroot … in fact any of the bright-coloured fruits and vege (orange, red, yellow, green) all contain Vitamin A and lycopene which have the proven capacity to inhibit the growth of many types of cancer cells. Tomatoes get a special mention as the levels of lycopene in tomatoes lead to longer survival from prostate cancer in men who consumed tomatoes at least twice a week.

Soy (including tofu, tempeh, miso, mung beans and bean sprouts) block the stimulation of cancer cells by sex hormones and also block angiogenesis. Asian women who have eaten soy since adolescence have significantly fewer breast cancer cases.

Mushrooms
Shiitake, maitake, enoki, crimini, portabello and oyster and thistle oyster mushrooms all contain polysaccharides and lentinian, which stimulate immune cell reproduction and activity.

Herbs and spices
Tumeric the most powerful natural anti-inflammatory identified to-date, also helps stimulate the death of cancer cells. Ginger Root helps reduce the creation of new blood vessels (see Green Tea). A ginger infusion can also alleviate nausea from chemotherapy of radiotherapy (not to mention travel sickness). Rosemary, thyme, oregano, basil and mint promote cancer cell death and reduce their spread by blocking the enzymes they need to invade neighbouring tissue.

Fatty Fish: the omega-3s found in fatty fish reduce inflammation and in cell cultures have reduced cancer cell growth. They also act to reduce the spread of tumours in the form of metastases. A significant intake of Vitamin D reduces the risk of cancers considerably. Fatty fish types include (fresh, not smoked) salmon, mackerel, sardines, eel and cod liver oil.

Berries – you name them, they’re all great: raspberries, blueberries, cranberries. They contain ellagic acid and a large number of polyphenols and stimulate the mechanisms of elimination of carcinogenic substances and inhibit angiogenesis and promote apoptosis in cancer cells. Better still, freezing does not damage the anticancer molecules in these berries, so when out of season locally you can enjoy frozen stock.

Citrus Fruits contain anti-inflammatory flavonoids and also stimulate the detoxification of carcinogens by the liver. Organic tangerine skin has even been shown to penetrate brain cancer cells!

A great routine is to have 1 glass of warm water with the juice of ½ a lemon first thing every morning (before breakfast, shower etc), as the lemon juice will stimulate liver enzymes and give them a kick-start for the day.

Pomegranate Juice properties have already been confirmed as excellent anti-inflammatories and antioxidants. It also has the capacity to substantially reduce the development of prostate cancer with daily consumption slowing the spread of an established prostate cancer by 67%. A recent study has also linked this wonder juice to a reduction in LDL cholesterol.

My absolute favourite refresher is 1/3 pomegranate juice with 2/3 soda water.

And now the ones you really want to hear about …

Red Wine contains many polyphenols that are extracted by fermentation and the methods used for preserving wine protect the resveratrolis (a type of polyphenol) from oxidation. This makes their concentration much greater in red wine than in grapes or grape juice or white wine. Of course alcohol abuse has many other side-effects, so limited consumption is recommended.

Dark Chocolate: more than 70% cocoa chocolate contains antioxidants, proanthocyanidines and polyphenols that slow the growth of cancer cells and limit angiogenesis. A single square of very dark chocolate contains twice as many of these wonder molecules as a glass of red wine and as many as a properly steeped cup of green tea. Consumption of up to 20gr per day of chocolate is acceptable calorie-wise.

So there you have it – confirmation that a well balanced diet of fresh foods is not only good for you but can be tasty too. Enjoy!



Resource: Article published in Australian Natural Health (Vol 8, Number 6, Dec-Jan 2009) based on the book 'Anticancer: A New Way of Life' by Dr David Servan-Schriber

Ten diet mistakes

If it was as simple as the energy-in less energy-out equation, most of us would be a healthy weight. So, to be successful in losing and managing weight you need to identify unhelpful behaviours that sabotage your personal situation and work out how to counteract them.

Following are some recurring habits that will reduce your sucess:

* Lack of activity - at least 30 minutes of moderate exercise each day is required
* Falling for fads - if it sounds too good to be true, it probably is!
* Emotional eating - consuming to reduce stress doesn't help.
* Alcohol - drinking your kilojoules will also reduce your will-power - cut down/out the alcohol.
* Eating for two - Mums to be should eat well, not in excess.
* Skipping breakfast - this will give you an energy slump mid-morning where you'll want to "snack", you'll also be tired and will eat the first thing in sight (eg fast food).
* Accepting "free" food - whether it's a mouthful at the supermarket demo, nibbles at the pub, or the Xmas party, think about everything you put in your mouth.
* Value for money - the "eat as much as you can for $x" offer, isn't a good deal. Also not leaving anything on your plate ... if you're full, stop!
* Multi-tasking, or eating on the run - Your digestive system will thank you for sitting somewhere quiet and enjoying your meal. Slow food rules!
* Motivated by looks alone - can lead to a spectrum of eating disorders.

In summary, if you want to lose weight, exercise daily and eat healthy meals. You can also try this "tricks"

+ Use a smaller plate (so it looks full)
+ Stop eating when you're full, regardless of what's left
+ Have 6 little meals: breakfast, morning tea, lunch, afternoon tea, dinner and supper. Snacks should include fruit and nuts, seeds etc.
+ Emotional eaters try a handful of plain nuts (NOT chocolate coated)
+ When going to a party, eat before-hand
+ Carry a protein bar in your bag for when you get "caught short".

Vegetarian Sources of Protein

One of the biggest issues in losing weight and/or changing body shape (muscle toning) is getting enough protein. Most of us don't get close enough - the formula is 1.5gr of pure protein per kilo of body weight eg if you're 65kg you need 95-100gr of pure protein per day.

Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.

For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.

Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.

If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?

Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.

Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:

Nuts

Soy foods, such as tofu, tempeh, miso, and soy milk

Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.

Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins

Beans and legumes, especially when eaten raw (avoid peanuts though).

Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.

Common Sources of Essential Amino Acids

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm

Go Nuts!

We've known for awhile the benefits of most nuts (excl peanuts - which are a legume, not a real nut) and I've pushed Almonds regularly but do get bored with them.

The next nut phase: Brazil Nuts

Accordingly to an article on the Blackmores ezine, Brazil nuts do wonders for our immune system and skin tone. They contain selenium, which helps strengthen the immune system’s antibody response.

In her book The Top 100 Immunity Boosters, Charlotte Haigh describes Brazil nuts as one the best sources of selenium around. This mineral, she says, is central to the action of glutathione, a free radical-suppressing enzyme [2].

What’s more, Brazil nuts are rich in omega-6 fatty acids, which ease inflammation, enhance digestion and improve our skin.

Here’s some helpful ways to work them into your diet (but be warned, Brazil nuts’ high fat content means they go rancid quickly, so don’t leave them sitting in your cupboard for too long):

* Eat raw for a simple, satisfying snack
* Process them into nut butter or milk to eat with toast and cereal
* Add to stir-fries for a crunchy punch of protein

Gout

Given the "silly season" is upon us, I'd thought my first posts should be aimed at those of us who will over-indulge this month! Firstly, Gout:

Gout is an inflammatory arthritis caused by deposits of sodium urate (uric acid) in and around joints, notably the great toes. It has sudden onset and once it accumulates doesn’t go away. The affected joints show signs of warmth, redness, and tenderness often not being able to tolerate any pressure

Uric acid is a waste product of purines and gout occurs when it is not excreted effectively by the body. A diet high in meat protein and alcohol is often the cause, although kidney malfunction is also a factor.

Gout can seem to flare up without specific cause or can be brought on by factors such as being overweight, eating meats and seafood that are high in purines, taking certain medications (especially aspirin and diuretics), and drinking too much alcohol.

Risk Factors
Genetics. 10% to 20% of people with gout has a family history of the condition.

Age. Gout usually first occurs in middle-aged men and it is most often associated in this age group with obesity, high blood pressure, unhealthy cholesterol levels and heavy alcohol use. Gout can also develop in older people, when it occurs equally in men and women.

Gender. Men are significantly at higher risk for gout which typically strikes after 20 to 40 years of persistent hyper-uricemia (excessive uric acid blood levels). Women's uric acid levels approach that of men after menopause, so symptoms in women generally appear after the age of 50.

Alcohol Use. Alcohol use is highly associated with gout in younger adults and binge drinking particularly increases uric acid levels and overloads the kidneys.

Obesity. Research reports a clear link between body weight and uric acid levels. Obesity may be an especially important risk factor for gout in men. Children who are obese may have a higher risk for gout in adulthood.

Medications. The use of diuretics, which are agents used to treat high blood pressure, are highly associated with gout. Low-dose aspirin, niacin, cyclosporine, tuberculosis medications and others can also cause elevated uric acid levels in the blood and lead to gout. Furthermore, certain diseases lead to excessive production of uric acid in the body.

Medical conditions. Certain diseases and medications make it more likely that you'll develop gout. These include untreated high blood pressure (hypertension) and chronic conditions such as diabetes, high levels of LDL (‘bad’ cholesterol) and narrowing of the arteries (atherosclerosis). Surgery, sudden or severe illness or injury, and immobility due to bed rest also can increase uric acid levels. Also chemotherapy treatments for cancer may increase the breakdown of abnormal cells, releasing large amounts of purines into the blood.

Treatment through Diet
Foods that are high in purines, and therefore should be limited in the diet, include:
· red meat especially organ meats eg liver, kidney, brain, sweetbreads, meat gravies and broths;
· peas, asparagus, mushrooms, peanuts;
· Some fish eg anchovies, sardines, crab, herring, mackerel and all shellfish.

It is recommended that you eat no more than 180gr of animal protein daily. Alternative protein sources include soybeans, tofu, some nuts (not peanuts!)

To reduce acidity and inflammation eat plenty of:
· Raw fruit, vegetables, especially celery and tomatoes;
· grains, seeds, and nuts (eg walnuts);
· Dark red and blue berries (eg blueberries, blackberries, and cherries) as they contain chemicals that assist in reducing inflammation and neutralizing excess acidity;
· Certain fatty acids found in cold water fish (eg, salmon), flax or olive oil may have some anti-inflammatory benefits.
· Ginger, turmeric and Bromelain (derived from pineapple) contain anti-inflammatory agents;
· Vitamin E, selenium and aspartic acid may be beneficial in both prevention and treatment of gout.
· Drinking plenty of water and herbal teas helps remove crystals from the body by diluting urates.

These are just some of the alternative gout treatments available today, many of which can be combined with medication or other alternative gout remedies.

Gout is a serious condition. If untreated, it can cause severe and irreversible damage. There is no cure for gout...however, with proper care, gout can be no more life-threatening than the common cold.

This information is of a general nature only and should not be used to replace individual medical advice. You are urged to talk with your GP or healthcare practitioner before trying any of these gout treatments.

For more interesting reading please visit my website www.balm-energy.com.au
click on Better Body Bits where you'll find a selection of pdf articles.

References [accessed 26/5/06]:
www.bone-muscle.health-cares.net/gout www.joint-pain.com/gout-treatments.html