The Need for Stress Reduction in Gestational Hypertension

A significant increase  in blood volume (approximately 40-50%) naturally occurs during pregnancy to ensure there is an adequate blood supply to nourish the placenta, to protect the mother from going into shock during labour (due to excessive blood loss), and to provide a storage of fluids for breast milk production. This considerable increase often predisposes the pregnant mother to high blood pressure (hypertension) and excess swelling, especially around the feet and or ankles.

Pharmaceutical and natural diuretics decrease the body’s fluid volume, which may initially lower blood pressure due to a decrease in blood volume, but may reduce blood volume below the requirements for a healthy pregnancy, causing the kidneys to compensate by conserving fluids even more. This will consequently raise blood pressure once again and defy the purpose of taking diuretics in the first place. Therefore, a natural diuretic may be risky during pregnancy, especially if used concomitantly with hypertension medication.  I, therefore, do not give suggestions that may significantly lower the woman’s  blood pressure even more, particularly if she is already on blood pressure medication for hypertension,  as this may induce a hypotensive state (very low blood pressure) and pose a risk for mother and baby.

Instead, below I have made general suggestions to support stress management, optimal circulation, and blood vessel integrity.

Stress Management and Blood Pressure Regulation

  • During periods of stress, the sympathetic nervous system (SNS) is activated and prompts the blood vessels to constrict. Maternal stress in any form is, therefore, a risk factor for hypertension, especially if it continues over an extended period of time. Deep breathing exercises, meditation, and gentle physical exercise are all useful ways to activate the parasympathetic nervous system (PSNS), which is associated with a healthy regulation of blood pressure. In short: when the body and mind are relaxed, muscles and capillaries relax and allow proper blood pressure regulation and blood circulation.
  • Emotional support and connection with loved ones are powerful strategies to induce a relaxed, stress-free state. She can make a daily practice of connecting with her partner for at least 10-15 minutes, with no phones or other disruptions. Over and above the cardiovascular benefits reaped from this habit, it may also ensure their foundation as a couple is strong when the little one arrives.

Promoting Circulation

  • Some foods and spices are associated with improved circulation: raw ginger, sunflower seeds, olive oil, cherries, goji berries, pumpkin seeds, cinnamon, nutmeg, turmeric, and rosemary. Including these food sources regularly in meals and snacks may support circulation and also ensure the intake of a broad variety of nutrients to support the overall health of the mother and foetus.
  • If she is in a state of dehydration, the kidneys may compensate by retaining body fluids. 1.5-2 litres of water per day should ensure hydration during pregnancy.
  • Dry skin brushing from the feet upwards in clockwise circles is invigorating for the skin, improves overall blood circulation and prevents “pooling” of fluids in the lower legs.
  • Being sedentary for extended periods of time can impair circulation, especially if she sits on hard surfaces, which may impede blood flow from the lower legs upwards. Using a footrest while sitting on a chair to lift the feet in line with the hips may improve the blood flow from the lower legs to the rest of the body.
  • Gentle exercises tailored for pregnant women may be useful in stress management and also in mobilising fluids throughout her body.
  • Wearing loose-fitting flat shoes will improve comfort and reduce constrictions around the feet.

Supporting Blood Vessel Integrity

  • Throughout the day, pregnant women can enjoy the following drink: a cup of lukewarm water with juice of ½ a lemon, 1 teaspoon raw unfiltered honey, and 2-3 small pieces of raw ginger. Lemon juice contains citrate and vitamin C: nutrients associated with blood pressure regulation, improved circulation, and maintenance of arterial flexibility. Raw honey tends to have a relaxing effect on the arteries and ginger acts as a “warming” food to support circulation.
  • Maternal intake of omega 3 fatty acids in adequate amounts is essential for foetal development, but it also exhibits various cardio-protective properties for the mother: regulation of blood pressure, boosting circulation, reduced risk of thrombosis (blood clots), and increased arterial flexibility. A daily dose of high quality, purified fish oil supplement (with at least 1000mg EPA and DHA) is recommended during pregnancy.
About the Author:

Jeanne van Zyl is a qualified Dietary Educator (through CNELM), with a post-graduate diploma in Personalised Nutrition. She is currently studying for an M.Sc. in Personalised Nutrition through Middlesex University. Jeanne also lectures in Nutrition for the group of colleges that includes CNM (College of Naturopathic Medicine), in Europe, and CNH (College of Natural Health) in South Africa.




Natural Approaches to Combat Depression

Depression can be experienced on different levels and driven by various factors, including insufficient nutrient intake, unhealthy lifestyle, chronic disease, hormone imbalances, challenging circumstances, and emotional trauma, to name just a few.

Serotonin, a brain chemical referred to as the “happy hormone”, is at a biological level responsible for a happy, uplifted mood. The good news is that the body has the ability to produce sufficient amounts of serotonin naturally if the correct building blocks (nutrients) are adequately provided.

Foods That Aid in Serotonin Production

Several foods are particularly rich in nutrients required for serotonin production: whole rolled oats, free range chicken, avocados, bananas, cashews, almonds, and dark green leafy vegetables (spinach, kale, mustard greens, etc.). Eggs, salmon, walnuts and chia seeds provide nutrients that support communication between brain cells, thereby improving the brain’s ability to regulate mood.

Organic sources of the mentioned foods may ensure optimal nutrient intake and minimum exposure to toxins, which is another factor to consider in depression. A diet rich in whole foods (unprocessed, unrefined and fresh) will contribute to the intake of a variety of nutrients that supports the body’s serotonin production and mood regulation.

Sunlight and Serotonin Production

Daily exposure to natural sunlight assists the body to produce its own vitamin D, which is required for serotonin production and hormone regulation. Aim for 10-15 minutes of unrestricted sun exposure per day, preferably not between 11h00 and 14h00 (11am and 2pm).

Physical Exercise and Mood

Physical exercise promotes the release of various brain chemicals involved in uplifting the mood. Partaking in a form of exercise that you truly enjoy adds to a general feeling of joy, over and above an increase in these brain chemicals. Aim for 2-3 sessions of physical exercise per week, even if it’s just 20 minutes at a moderate intensity.

Foods That Negatively Influence Mood

Regular intake of sugar, alcohol, caffeine, and artificial sweeteners may all negatively influence mood. They may contribute to mood swings, depression, anxiety, and a dysregulated mood in general. Avoiding these dietary components or reducing intake of them is suggested to support emotional well-being and overall health.

Blood Sugar and Mood

Imbalanced blood sugar levels have been shown to be a key driver in imbalanced mood and heightened appetite (especially for sugar and starchy foods). Balancing blood sugar levels can be attained by avoiding refined starches (white bread, pizza, pasta, pastries, sugar, etc.) and instead opting for high-quality carbohydrate sources: vegetables, fruit, whole rolled oats, brown rice, and quinoa. Combining carbohydrates with a protein source (e.g.: pulses, beans, a handful of nuts, etc.) is also useful to regulate blood sugar levels.

Essential Oils and Mood

If you enjoy taking relaxing baths, add a few drops of ylang-ylang, lavender, and rose essential oils to the water and soak in the bath for at least 15 minutes. These oils have been indicated in lifting the mood and calming the nervous system. Lavender is also indicated in promoting deep, restful sleep and thereby helping the body to recuperate and for the brain to discharge any deep-seated negative emotions. Inadequate or poor quality sleep may significantly influence mood.  Most people will attest to feeling groggy and moody the next day after too little sleep.

Gut Health and Mood

Digestive health is important for emotional well-being, first of all to ensure that nutrients required for serotonin production are absorbed, but also to support serotonin production in the gut. (It is estimated that 90% of serotonin is produced in the digestive tract). If you suspect that your gut health is sub-optimal, it may be useful to see a natural health practitioner who will tailor a personalised program to support your digestive function.

There are several useful herbal remedies associated with mood regulation and to alleviate depression, which you can also discuss with your natural health practitioner to make sure you’re given the most appropriate herbal remedy and dose according to your current health, presenting symptoms, and other factors such as age and medication.

Chronic Stress and Mood

Chronic stress may directly contribute to depression, especially if the stress is related to emotional and social challenges. Chronic stress may deplete the body’s nutrient stores and thereby reduce the amount of nutrients available to produce serotonin and support overall well-being. Chronic stress has also been shown to reduce the amount of circulating serotonin, thereby impacting mood. Chronic stress can be supported through a nutrient-dense diet, healthy lifestyle habits, deep breathing exercises, and identifying and dealing with its cause.

Regularly partake in hobbies or activities that you enjoy, whether it’s knitting a sweater, doing scrapbooking, or sitting in nature in solitude. Turn off those electronic devices that not only distract, but may be implicated in causing biological changes that contribute to depression!

Often a change in attitude can be the key turning point when it comes to overall emotional well-being. Self-limiting and self-sabotaging beliefs can keep us in a hopeless, helpless, and depressed state of mind. Gaining a fresh perspective on your life and your situation can shift your attitude towards a more self-nurturing attitude, which may bring about a deeper sense of contentment, acceptance, and appreciation of life, simply for the joy of being you and being alive.

Author:

Jeanne Van Zyl lectures in Nutrition for the group of colleges that includes CNM (College of Naturopathic Medicine), in Europe, and CNH (College of Natural Health) in South Africa.

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Nutritional Support for Cystic Fibrosis

The global incidence of cystic fibrosis is estimated as 1/2500 live births.  CF cannot be cured, but the symptoms can be managed to support overall health, to manage associated symptoms, and to increase the quality of life. CF is equally diagnosed in males and females, although males tend to have a higher life expectancy (approximately 40 years) in comparison with women (approximately 37 years). Progressive lung conditions or related problems are the primary cause of death in CF patients; therefore, intervention strategies are usually aimed at supporting respiratory health and increasing immune function against respiratory infections.  A nutritional-based approach can effectively help to manage CF and associated symptoms to increase overall health and quality of life.

CF is caused by a mutation in the gene responsible for regulating the passage of salt in and out of exocrine glands. These glands produce and secrete substances onto epithelial surfaces of the body: sweat glands, salivary glands, reproductive glands, pancreas glands, and glands of the digestive and respiratory systems. If this gene is mutated, the protein influenced by it will be transformed and consequently stimulate the production of thick, sticky and abnormal mucus that may obstruct airways and damage tissues.

Each person inherits two copies of the gene related to CF, but CF is only possible if both parents have the mutated gene and passes it on to the child. If only one parent has the defective gene, their offspring will be a carrier of this gene and may pass it on to their children if their partner is also a carrier. A child with two carrier parents has a 25% chance of inheriting the disease and a 50% chance of being a carrier. The primary risk factor is both parents being carriers of the defective gene.

Every part of the body that presents with exocrine glands will be affected by CF: the pancreas, reproductive glands, digestive tract, salivary glands, sweat glands, and the respiratory tract.

Symptoms of CF

Symptoms of CF begin early in life and are often first seen in the respiratory tract or in the digestive tract.

Cystic Fibrosis Manifestations

Respiratory Tract

Thick, sticky mucus in the lungs and bronchial tubes may block lung passage and thereby promote the colonisation of harmful bacteria in the respiratory tract. Symptoms related to respiratory issues in CF patients include coughing, wheezing, difficulty breathing, and recurrent lung infections. The bacteria may remain dormant in the lungs and contribute to repeated outbreaks of lung infections. These bacteria are often immune to conventional treatment and may contribute to tissue damage and may even suppress immune defences. Another primary characteristic of CF is chronic inflammation in the respiratory tract, which may consequently contribute to the formation of pro-oxidants, which are components that may damage and cause deterioration of tissues.

Digestive Tract

Thick secretions from the pancreatic gland may obstruct the secretion of digestive enzymes, which are required for digestion of food particles. Insufficient digestive enzymes may contribute to malabsorption and subsequently minimise nutrient stores in the body. Fat digestion and absorption are particularly affected by CF, leading to greasy and foul-smelling stools.

Other Common Symptoms

  • Excessive and salty sweating
  • Salty-tasting skin
  • Infertility (reproductive organs are affected)
  • Dehydration
  • Chronic diarrhoea
  • Poor growth
  • Excessive appetite, but poor growth or low weight (due to malnutrition)
  • Sinusitis

Conventional Approaches to CF

  • Antibiotics are generally given to CF patients to manage chronic respiratory infections; however, antibiotics destroy both harmful and beneficial bacteria, which may in effect lower defences even further (beneficial bacteria is critical for immune functioning).
  • Anti-inflammatory medication (e.g.: ibuprofen) is often administered to reduce airway inflammation, which may effectively reduce inflammation, but it may also damage the gastrointestinal tract, which should be protected and strengthened as this tissue is already vulnerable in CF patients.
  • Devices are used to remove mucus, to increase breathing, and to keep the airways open.
  • Lung replacement surgery is often performed if lung conditions worsen or if lung tissue is excessively damaged.

A Nutritional Approach

Nutrition can help manage not only the symptoms of CF but the side-effects of treatment, as well.

Guidelines for Useful Supplements

  • Multivitamin and mineral supplement – to ensure optimal nutrient stores. The highest quality sources of bio-available nutrients are plant- or food-derived multi-nutrient supplements. Malnutrition often exists alongside CF due to reduced digestive enzyme secretions and damage to the intestinal lining, which reduces capacity for absorption. Therefore, it is critical to ensure adequate nutrient intake through the diet and supplementation when needed to replenish nutrient stores in CF individuals.
  • Gastrointestinal supporting supplements – 60-70% of the body’s immune tissue is located in the gastrointestinal tract; therefore, if the gastrointestinal environment is sub-optimal or presents with an overgrowth of harmful bacteria, it may significantly reduce immune capacity. The abnormal mucus secreted in CF tends to damage the gastrointestinal tract, which may further reduce immune function. Supporting gut health is a primary consideration for nutritional therapy intervention and includes the following strategies:
    • Probiotics: Essential probiotics for the gut are Lactobacillus acidophilus and Bifidobacterium lactis. Dosage should preferably be 50 billion units per day.
    • Digestive enzymes: As mentioned, the pancreatic secretions of digestive enzymes may be reduced, which significantly reduces the body’s ability to digest and absorb foods. Providing digestive enzyme supplements alongside a meal ensures that these enzymes are present in the gut when food arrives that needs to be digested and absorbed.
    • L-Glutamine powder: An amino acid that fuels the gut epithelial cells to repair any present damage and to protect against further deterioration to these intestinal cells. Dosage depends on age and progression of disease; suggested dosage is generally between 10g-50g per day.
    • Vitamins A, C, D and E: Essential vitamins for immune functioning and maintaining gut epithelial tissue integrity. Dietary intake of these vitamins should be optimal, but a supplement form of these vitamins may be required for additional support. Vitamin C and E are powerful antioxidants to protect the body’s cells and tissues against damage incurred by oxidants and inflammation. A high-quality multivitamin generally provides sufficient amounts of these vitamins, but the diet should also ensure a broad variety of fruit and vegetables to increase the intake of vitamins.
  • Essential fatty acids: Omega 3 essential fatty acids (especially DHA and EPA) are powerful anti-inflammatory fatty acids and may, therefore, protect tissues against inflammatory damage. Essential fatty acid supplements should preferably be purified to minimise exposure to heavy metals and toxins. Cod liver oil provides concentrated quantities of vitamin A, vitamin D, and essential fatty acids in a highly absorbable form.
  • Zinc: A mineral that supports integrity and healing of tissues and provides immune support.
  • MSM (methylsulfonylmethane): To protect lung tissue against damage and maintain strength and integrity of the respiratory tract.
  • N-acetyl cysteine: A building block for glutathione production, a potent antioxidant required to protect cells against oxidant damage. Systemic glutathione levels are often deficient in CF individuals, especially in the epithelial lining. Glutathione has a therapeutic effect on lung tissue through the neutralisation of oxidants, reduction of inflammation, and resolving accumulated mucus.
  • Curcumin (the main active ingredient in turmeric): Curcumin is one of nature’s most potent anti-inflammatory and antioxidant agents. It may protect against lung inflammation and promotes optimal immune functioning. Curcumin assists in liver function and protects liver cells against damage. Optimal liver function is required to stimulate the secretion of digestive juices and bile acid production, which are both crucial for digestive functioning. A curcumin supplement should be combined with black pepper or in a highly absorbable form (usually indicated), because curcumin has a very low bio-availability and therefore needs assistance to be taken into circulation.

General Dietary Guidelines

CF often contributes to malnutrition, therefore, the diet is of paramount importance to ensure adequate intake of nutrients to support health, growth, and immune functioning. The diet should be mainly plant-based with a broad variety of fruits and vegetables to ensure adequate intake of all the essential vitamins and minerals. Fruits and vegetables should preferably be organic to ensure a high nutrient profile, high antioxidant content, and a low exposure to toxins and pollutants.

As mentioned, sufficient intake of omega 3 may be effective in reducing inflammation, supporting immune function, and preventing mucus over-production. High-quality dietary sources of omega 3 include oily fish (especially salmon), flaxseed oil, and nuts (particularly walnuts).

Processed and heavily cooked foods stimulate mucus secretions and should, therefore, be avoided to prevent excessive build-up of thick, abnormal mucus. Foods should be easy to digest and if food intolerances are present, these foods should be eliminated completely to avoid an over-active immune system, excessive inflammatory responses, and increased mucus secretions.

Foods to Avoid

  • Animal-derived foods are hard to digest, often contain a high amount of toxins, and are rich in saturated fats. Animal foods provide high amounts of arachidonic acid (AA), a fatty acid that is generally excessive in CF patients. Reducing the intake of animal-derived foods may keep AA levels in check, especially if the person supplements with a high-quality omega 3 supplement containing DHA and EPA.
  • Dairy products stimulate mucus secretions.
  • Processed foods, junk foods, processed meat, cheese, pre-packaged foods, etc.
  • Refined starch such as white flour products (bread, pasta, pizza, pastries, etc.)
  • Sugar

Foods to Include

  • Animal protein alternatives include soaked nuts and seeds (to increase nutrient absorption), beans, pulses, sprouts, high-quality protein powder and hemp powder (a high quality, high protein source). Nuts and seeds additionally provide essential fatty acids and vitamin E to reduce inflammation and provide antioxidant protection.
  • Anti-inflammatory foods reduce inflammation in the respiratory tissues and prevent damage caused by inflammation. Anti-inflammatory foods include dark green leafy vegetables, avocados, oily fish, ginger, garlic, turmeric, and cinnamon.
  • Foods that may reduce mucus formation and secretion include garlic, onions, parsley, celery, cranberry, and lemons / lemon juice.
  • Pineapple and papaya provide natural digestive enzymes to support proper digestion and absorption of ingested foods. Include these fruit alongside meals to optimise nutrient stores.
  • At least 10-12 glasses of water per day are required to ensure proper hydration of the body and to regulate fluid balances.
  • Expectorant foods that may assist in relieving congestion and mucus build-up include cayenne pepper, garlic, turmeric, and hyssop.
  • Immune-supporting herbs and food include eucalyptus, onions, ginger, garlic, tea tree oil, Echinacea, and thyme. Garlic, ginger, and onions also act as cellular antioxidants to protect against oxidant damage.

Blood Sugar Regulating Diet

Damage to the pancreas may often incur damage to the cells responsible for secreting insulin, thereby reducing the body’s ability to regulate blood glucose levels. Carbohydrate intake should be restricted to prevent excessively elevated blood sugar levels, which may eventually manifest as insulin resistance or type 2 diabetes. Cinnamon can be used daily to assist in blood sugar regulation. If insulin resistance or type 2 diabetes is already present, more specifically tailored dietary and supplement guidelines should be followed to manage blood sugar levels.

A therapeutic and powerfully anti-inflammatory drink to include daily is “Golden milk.”

Golden Milk Recipe

  • 1 cup of full cream coconut milk
  • 1 tsp turmeric powder
  • ½ tsp cinnamon
  • 1 tsp raw honey
  • a pinch black pepper (increases turmeric absorption)
  • a tiny piece of fresh ginger
  • a pinch of cayenne pepper powder

Blend the ingredients in a high-speed blender until it’s properly mixed. Heat for 3-5 minutes over moderate heat in a saucepan and drink immediately.

Other Measures

Functional breathing techniques can also be very useful and effective to increase the capacity and flexibility of the respiratory tissue. An example of a functional breathing technique is 4-7-8 breathing:

  • Inhale deeply through the nose for 4 seconds, taking the inhaled oxygen deeply into the diaphragm.
  • Hold the breath for 7 seconds.
  • Exhale deeply through the mouth for 8 seconds.
  • Repeat at least 3 times.
  • This exercise also calms the nervous system and can be quite effective to combat stress and anxiety.

For a more tailored, personalised approach, a nutritional therapist can develop an intervention program according to the person’s unique biochemical make-up and current state of health.

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Author:

Jeanne Van Zyl lectures in Nutrition for the group of colleges that includes CNM (College of Naturopathic Medicine), in Europe, and CNH (College of Natural Health) in South Africa.




Prevent Dementia Naturally

Dementia is not a normal part of the ageing process. In the developed world, dementia currently affects three in ten people over 70 years of age, with approximately 70% caused by Alzheimer’s disease. Vascular dementia is caused by chronic reduced blood flow to the brain, typically as a result of stroke. It is responsible for 20-30% of dementia cases and can often coexist with Alzheimer’s disease. At least 10% of people diagnosed with dementia have mixed type. There is currently no medical cure for dementia.

The overlap between risk factors for cardiovascular diseases such as stroke and Alzheimer’s disease is important. Naturopathic preventative strategies look to uncover the “triggers” for disease, which may be related to diet, lifestyle, toxins in the home/work environment, constitutional susceptibility and/or other factors. Using natural strategies to reduce risk is vital for prolonged health and enjoyable older age.

The naturopathic view of health, which emphasises prevention, is that all disease starts with disruption to the body’s balance, and that the two pillars governing health are toxicity and deficiency.  It is for that reason naturopaths advocate the reduction of toxins in our everyday lives and eating a wide-ranging, healthy, balanced diet consisting of organic (ideally) whole foods.

High blood levels of homocysteine (an amino acid connected with unfavourable health conditions) increase the risk of developing Alzheimer’s disease and cardiovascular disease.  Homocysteine is reduced by B-vitamins, so increasing B vitamins, in particular B12, B9 (folate), and B6, is a good step for protecting long-term health. B vitamins are water soluble and readily excreted so it’s important to top up every day. This is one of the many reasons why you need a good diet.  A good quality food-state multi B-vitamin supplement can help boost levels. B12 is particularly important for vegetarians/vegans who may not get enough from plant foods. Keep an eye on homocysteine levels (tests are available).  An optimal homocysteine level is 7–9 umol/L; anything outside of that range should be addressed. Vitamins interact with one another; excess B9 can mask B12 deficiency (a further cause of dementia!). Seeing a naturopathic nutritional therapist to address your diet, and if supplementing, to get the levels and vitamin forms right for you, is best, as levels required for a therapeutic effect are often well above the recommended daily amount.

Boosting fish intake is also preventative. Studies have shown that fish eaters (as little as one serving per week) have lower rates of Alzheimer’s disease and better cardiovascular health. Choose oily fish like sardines, small mackerel, and salmon; they are rich in healthy fats and vitamin B12. Flaxseed (linseeds) and walnuts are good vegetarian sources of oils supportive of cardiovascular health. Eat them fresh and unheated.

Avoid farmed fish (less nutritious and often polluted), swordfish, shark, flake or rock salmon, and Big Eye tuna, as high levels of mercury in these larger fish, from pollution in our seas, are toxic to the brain and other organs. Some medication and vaccines contain mercury. Many medications interfere with the absorption of vitamin B12 and other important nutrients. Pesticides, chemicals in products, processed foods, cookware, and smoking, can all contribute disease risk factors. Your naturopath can support you in reducing your toxic load.

Increase antioxidant intake, particularly vitamin E rich foods, as vitamin E is linked with reduced rates of inflammatory diseases such as Alzheimer’s and cardiovascular disease. Try more sunflower seeds, almonds and spinach. Antioxidants reduce inflammatory processes linked to ageing and tissue deterioration, including delicate tissues of the brain. Natural antioxidants are believed to prevent amyloid-beta deposition (Alzheimer’s sufferers have deposits of this in the brain), so berries, brightly coloured fruit and vegetables, and raw nuts are all on the menu.

An estimated 50% of cases of vascular dementia result from high blood pressure (hypertension). Blood pressure can be reduced naturally by adopting a plant based diet. A higher ratio of potassium to sodium is effective in reducing hypertension. In practical terms, this means ditching processed, packaged ready-made foods and eating more vegetables and fruits. Ideally we would like a ratio of 5:1 in favour of potassium to sodium. Keep sodium intake low, check your packeted foods – stay under 1.5gm per day (this is the equivalent of about 4g of Himalayan salt which is our preferred salt). Avocado, spinach and tomato are all rich in potassium; bananas and potatoes are too, but are best taken in moderation due to their high sugar content. Steam or bake, do not boil your vegetables, as potassium and other nutrients will leach into the cooking water.

The DHA found in fish oil reduces blood pressure; a further reason why some people like to eat fish at least three times a week. Keep red meat consumption low; excessive iron in the blood is damaging to the body and linked to atherosclerosis/cardiovascular disease. Red meat, if taken, should be limited to once or twice per week and preferably are grass-fed, organic cuts.

Autoimmune inflammatory diseases of the arteries, such as lupus, can contribute to vascular dementia. Keep inflammation down to prevent additional problems. Turmeric taken either as a supplement or added to your meals can help reduce inflammation. Half a teaspoon of the dried herb taken with some cracked black pepper to enhance absorption, is a great start.  Put it in savoury dishes or in warm almond milk. Brightly coloured fruit and vegetables are rich in phytonutrients and antioxidant, anti-inflammatory compounds, so eat them daily. To avoid pesticide residues, opt for organic produce wherever possible.

Diabetics have two to four times the chance of developing cardiovascular disease and have increased risk of both high blood pressure and stroke. Keep your sugar and insulin down by investigating a low Glycemic Load (low GL) diet and maintaining a sensible weight. Being overweight in mid-life is a risk factor for developing dementia including Alzheimer’s disease (although being overweight in late-life appears to be protective of dementia development). Lowered weight equals lowered blood pressure, too. Brisk walking for 30 minutes, five days a week is ideal to reduce weight and reduce stress levels, both of which are big contributors to cardiovascular problems.

Herbal Gingko biloba extract has been proven to assist with cerebral vascular insufficiency (lack of blood flow to the brain) and improve thinking, memory, and social behaviour. White willow Salix alba is used similarly to aspirin for blood thinning and anti-inflammatory properties. Aortic GAGs (glycosaminoglycans) 50-100mg per day have been used successfully to rejuvenate blood flow to the brain (available online or in health food stores) and can be used alongside certain blood thinning medication in stroke rehabilitation. An herbal or naturopathic practitioner can advise you on appropriateness and dose of these therapeutics.

Naturopaths acknowledge that physical, mental, and emotional needs must be met for abundant health.  More than 20% of people with physical signs of dementia in brain tissue (post mortem) showed no outward signs of mental decline. Amazingly, keeping the mind active and engaged, through language, social interaction, and coordination tasks can help the brain to form new connections, compensating for the loss of function in other areas.

Dementia

Whilst it is preferable to attend to risk factors in regards to the prevention of disease, and given that there is no current cure, what can we do from a naturopathic perspective if our loved one currently suffers dementia? Here are some therapeutic options to target problems associated with dementia such as memory loss, anxiety, restlessness, insomnia and depression, aggression, and loss of appetite.

Use Essential Oils

Try a few drops of pure essential oil in an oil burner, on the pillow or in the bath depending on time of day. Do not leave an open flame unattended. Use lemon balm for cognition and to ease anxiety, lavender to combat aggression and insomnia, sweet orange to uplift the spirits and reduce aggression, and rosemary to enhance memory and stimulate appetite.

Keep the Diet Plant Based

Maintain a low glycemic load. Minimise processed packaged foods and stick as close to nature by purchasing organic, local, and seasonal wherever possible.

Increase Antioxidants

Taking vitamins C and E together reduces dementia risk and can protect from additional oxidative stress, thus slowing cognitive decline. Foods to include for vitamin C and E include red peppers, Kiwi fruit (with the skin on), broccoli, and other dark green leafy vegetables.

Take B-vitamins

Taking B-vitamins has been found to reduce brain atrophy and reduce homocysteine levels, which are linked to disease progression and cognitive decline. B12 and folate deficiency induce cognitive impairment, so be sure there are significant levels in the diet and include supplementation to boost levels. Thiamine (B1) at 3-8g per day has shown mild improvement of Alzheimer’s type dementia.

Include Fish Oils

Whilst evidence has not been established for fish oils to improve health once dementia has been diagnosed, there is evidence that omega 3 oils help the brain to utilise B-vitamins to reduce the rate of cognitive decline in pre-dementia.

Try Drinking a Litre of Mineral Water Daily

The risk of Alzheimer’s disease is higher in areas with higher aluminium (a neurotoxin) levels in the water (the main source of circulating aluminium in the body). The silica content in mineral water mops up aluminium, so look for high silica content brands, preferably in glass, as chemicals in plastic are deleterious to health. In one small study 35mg/L silicon in mineral water improved cognition in some participants and slowed deterioration in others.

Drink Cherry Juice

In a recent trial, 200ml daily of anthocyanin-rich (69mg per 100ml) cherry juice improved measures of memory and cognition compared to a placebo juice in mild-to-moderate dementia patients. Choose organic, unsweetened juice for maximum benefit from these phytonutrients.

Music Therapy

Listening to music, musical games, singing, and using musical instruments can all be beneficial to dementia sufferers in regards to behaviour and cognition. Background classical music or nature sounds can be very soothing.

Massage

Aggression, anxiety, and depression can all be reduced by touch-based therapies. Combining these therapies with aromatherapy may enhance their benefits.

Author

Gemma Hurditch is a Naturopath with a Bachelor of Health Science in Complementary Medicine.  She lectures at CNM (College of Naturopathic Medicine) in the UK.

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Immunization Research – Why This Doctor Reversed her Stance on Vaccines

UK based General Practitioner and homeopath, Dr. Jayne Donegan, was formerly a strong supporter of her country’s Universal Childhood Vaccination Programme.  In this article, Dr. Donegan explains the research that led her to change her opinion, and how daring to challenge the prevailing wisdom on vaccination nearly destroyed her career.

Having trained as a conventional medical doctor, qualifying from St. Mary’s Hospital Medical School, University of London, England in 1983, all of my undergraduate teaching and post-graduate experience in obstetrics and gynaecology, family planning, child health, orthopaedics, emergency medicine, and general practice led to me be a strong supporter of the UK’s Universal Childhood Vaccination Programme.

In the 1980s, I used to counsel parents  who didn’t want to vaccinate their children against whooping cough, which was regarded as the “problematic” vaccine in those days. I was not one of those doctors who would gloss over unpleasant details. I used to tell them (as we doctors were told) that while there were adverse reactions associated with the vaccine, the chance of having adverse reactions from the pertussis vaccine were, at least, ten times less likely than the chance of complications from having the disease itself, and that the point of giving their child the vaccine was to prevent them from getting the disease. Indeed, I used to think that parents who didn’t want to vaccinate their children were either ignorant or sociopathic. I believe that view is common amongst doctors today.

Why did I have this attitude? Well, throughout my medical training I was taught that people no longer died by the thousands or hundreds of thousands from diseases like diphtheria, whooping cough, and measles due to the introduction of vaccines. At the same time, I was taught that diseases like typhus, cholera, rheumatic fever, and scarlet fever, for which there are no vaccines, stopped killing people due to improvements in social conditions (such as sanitation and clean water). It would have been logical to ask why social conditions were responsible for the decline in some diseases and not others, but the vast amount of information we are required to absorb during medical training causes us to accept information as it is taught rather than question or analyse it to make connections that might be obvious to someone else.

When my children were born in 1991 and 1993, I unquestioningly – well, that is to say, I thought it was with full knowledge backed up by all my medical training – had them vaccinated, up as far as the MMR, because that was the right thing to do. I even allowed my four-week-old daughter to be injected with an out of date BGC vaccine at a public health clinic. I noticed (by force of habit, I automatically scan vials for drug name, batch number, and expiry date) that the vaccine was out of date and said, “Oh, excuse me, it looks like it’s out of date.” The doctor answered matter-of-factly, “Oh don’t worry. That’s why the clinic was delayed for an hour. We were just checking that it was okay to give it, and it is.” I let her inject it. My poor daughter had a terrible reaction, but I was so convinced that it was all for the best, I carried on with all the rest of her vaccines at two, three, and four months.

That is where I was coming from. Even my interest in homeopathy didn’t dent my enthusiasm for vaccines. So far as I could see, it was the same process: give a small dose of something and it makes you immune. No conflict. So what happened?

In 1994, seven million school children were vaccinated against measles and rubella during the Measles Rubella Campaign. The UK’s Chief Medical Officer sent out letters to all GPs, pharmacists, nursing officers, and other healthcare staff, telling us that there was going to be a measles epidemic. The evidence for this impending epidemic was a complicated (and questionable) mathematical model based on estimates, which was not published at the time. We were told, “Everybody who has had one dose of the vaccine will not necessarily be protected when the epidemic comes. They need another one.” I thought that was okay since we know none of the vaccines are 100% effective. I did start to worry, however, when they said that even those who had had two doses of measles vaccine would not necessarily be protected when the epidemic came. They needed a third. You may not remember, but in those days, there was only one measles vaccine on the schedule.  It was a live virus vaccine, so it was like coming in contact with the wild virus, just changed slightly to make it safer. Since then, of course, the pre-school dose has been added because one dose didn’t work, but in those days there was just “one shot for life.”

Then we were told that even two shots of a “one shot” vaccine would not protect people when the epidemic came. Basically, we were being told that anyone could be vaccinated, have whatever adverse reactions were associated with the vaccine, and get the disease with whatever complications were associated with it, even if they’d had two doses of the “one shot” vaccine.  That didn’t seem right. At that point, I began to ask myself why I had been telling all these parents that the vaccine would stop their children from getting the disease and that vaccines are safer than taking the risk of catching the disease.

If you are wondering why anyone would have had two doses of the “one shot vaccine”, it is because the MMR was introduced in 1988. Many children had already been vaccinated against measles, but we were told that we should give them the MMR anyway as it would, “…protect them against mumps and rubella and boost their measles immunity.”

We were also told that the best way of vaccinating was en masse because this would “…break the chain of transmission.” So I began to wonder why we vaccinate all these small babies at two, three, and four months of age. Why not wait two or three years and then vaccinate everyone who has been born in the meantime, to “break the chain of transmission”?

Some things just didn’t quite add up. However, it is very hard to seriously question whether vaccination is unsafe or ineffective after such a strong indoctrination. The more medically qualified you are, the more difficult it is. In some ways, you are more brainwashed. It’s not easy, or, at least, it wasn’t then, to start down a path that might lead you in the opposite direction of all of your colleagues.

I read some books that could be described as “anti-vaccination.”  These contained graphs showing that the majority of the decrease in deaths from and incidence of the infectious diseases  for which we have vaccines (like the measles and whooping cough) occurred before the vaccines were introduced in the 1950s and 60s. I decided that I couldn’t just accept what these books were telling me, especially as the message was the opposite of what I had learned up until then. I needed to do my own research.  The graphs in my textbooks and the UK’s Department of Health Immunisation Handbook (the Green Book) appeared to show that the introduction of vaccines caused precipitous falls in deaths from vaccinatable diseases.

I decided that if I were going to sincerely challenge what my professors had  taught me at medical school, I would have to go and get the real data myself.

Accordingly, I called the UK’s Office for National Statistics (ONS) and asked them to send me the graphs of deaths from the diseases against which we vaccinate from the middle of the nineteenth century (when we started keeping records) until the present. They said, “We don’t have them, except for smallpox and TB. We suggest you try the Department of Health.” I did. The Department of Health didn’t have graphs from the nineteenth or early twentieth century either. They said, “You’d better try the Office for National Statistics.” “I’ve already tried them,” I said. “They were the ones who advised me to contact you.” It seemed to be getting rather circular, so I called up the ONS once again and told them my problem. “Well,” they said, “we have all the books here from when the Registrar General started taking returns of deaths from infectious diseases in 1837. You can come along and look at them if you like.”

There was nothing for it. I had to go to the Office for National Statistics (ONS) in Pimlico (London), with my two young children aged six and four in tow, to extract the information myself. The girls were very good. They  were used to travelling with me and following me around, and the library staff were very nice. They kindly gave my daughters orange juice to drink and paper and crayons to amuse themselves while I pulled out all the mothy old books from 1837 until 1900, after which, thankfully, there was a CD-ROM that could be bought at a great expense and taken home. It was the most unfriendly user piece of data storage that I have ever come across, but it was better than having to physically be at the ONS day after day. So I went home with all my notes and the CD-Rom and eventually produced my own graphs. I was startled to find that they were similar to the graphs in some of the books that I had recently read.

I was astonished and not a little perturbed to find that when you draw a graph of the death rate from whooping cough that starts in the mid-nineteenth century, you can clearly see a 99% drop in the death rate before the vaccine against whooping cough was introduced, initially in the 1950s and universally in the 1960s. I also realised that the reason the Department of Health’s graphs made the vaccine appear so effective was because they didn’t start until the 1940s when most of the improvements in health had already occurred, and this was even before antibiotics were generally available. If you selected only deaths in under 15 year-olds, the drop is even more dramatic. By the time whooping cough vaccine was part of the universal immunisation schedule in the early 1960s, all the hard work had already been done.

I now began to realise that graphs such as those featured in the in the Department of Health, Green Book  were not a good or clear way of showing the changes in mortality (death) and morbidity (incidence of disease) that occurred before and after vaccination was introduced against these diseases.

Measles presented a similar pattern. The Department of Health Green Book features a graph that does not start until the 1940s. There appears to be great drop in the number of cases after the measle vaccine was introduced in 1968, but looking at a graph that goes back to the 1900s you can see that the death rate – death being the worst case complication of a disease – had dropped by 99% by the time the vaccine was put on the schedule. Looking specifically at under 15-year-olds, there was a virtual 100% decline in deaths from measles between 1905 and 1965 – three years before the measles vaccine was introduced in the UK.

In the late 1990s, there was a UK advertisement for the MMR vaccine, which featured a baby in nappies sitting on the edge of a cliff with a lion prowling on the other side and a voiceover saying, “No loving parent would deliberately leave their baby unprotected and in danger.”  I think it would have been more scientific to put one of the graphs using information from the ONS in the advert. Then parents would have had a greater chance of making an informed choice, rather than being coerced by fear.

When you visit your doctor to discuss the vaccination issue and you come away feeling scared, this is because you are picking up how they feel. If all you have is the “medical model” for disease and health, all you know is that there is a hostile world out there and if you don’t have vaccines, antibiotics, and 100% bactericidal handwash, you will have no defence at all against all those germs surrounding you and your children. Your child may be okay when they get the measles, but you can never tell when disaster will strike, and they may be left disabled or dead by the random hand of fate. I thought like that myself, and when the awful realisation began to dawn on me that vaccines weren’t all they were cracked up to be, I started looking in a panic for some other way of protecting my children and myself – some other magic bullet.

My long, slow journey researching the vaccination disease ecology involved learning about other models and philosophies of health and the gradual realisation that it was true what people had told me all along, that “health is the only immunity.” We don’t need protecting from out there. We get infectious diseases when our body needs to have a periodic clean out. Children especially benefit from childhood spotty rashes, or “exanthems” as they are called, in order to make appropriate developmental leaps. When we have fevers, coughs, and rashes, we need to treat them supportively, not suppressively. In my experience, the worst complications of childhood infections are caused by standard medical treatment, which involves suppressing all the symptoms.

What is the biggest obstacle to doctors even entertaining the possibility that the Universal Childhood Vaccination Program may not the unmitigated success that it is portrayed to be? Or that there may be other ways of achieving health that are better and longer lasting?  Possibly it is the fear of stepping out of line and being seen to be different – with all the consequences that this can entail as I know from personal experience.

It is very hard for doctors to start seriously questioning medical training that might lead them in the opposite direction to the healthcare system in which they work.  Yet this is what I did when in the interests of fair play I agreed to act as an expert for two mothers who could find no one else acceptable to the court, in a case brought by absent fathers who wished to force vaccination for their daughters.

Although I am an expert in my knowledge of vaccination and disease ecology, I am not an expert in being cross-examined by hostile barristers. I presented evidence to show that the vaccines are neither so safe nor so effective as generally believed. The experts called on the father’s side, who sat on a committee recommending vaccination, an obvious conflict of interest, presented an opposite view.  The judge swept aside my evidence, which an appeal judge called “junk science.”

Having heard about the furore via the BBC, the General Medical Council (GMC) accused me of serious professional misconduct and of bringing the profession into disrepute, threatening to strike me off the medical register, which would have destroyed my career and my livelihood.

It was a stressful and drawn out case that lasted more than three years.  Ultimately and thankfully, the GMC panel found me not guilty and agreed in their findings that my research and conclusions had been objective, independent, and unbiased.  Although happily, fully vindicated, it is not an exercise I would like to repeat.

It never has been, nor would it ever be, my intention to advise any parent not to vaccinate their child. However, I strongly feel  that parents should be entitled to a full range of information before making their own decisions.  That is why I give public seminars around the UK, including at CNM, the College of Naturopathic Medicine, where I review the impact, efficacy, and safety of vaccinations, and look at what options could be available to families who do not choose vaccination.

Author:

Dr. Jayne Donegan MBBS DRCOG DCH DFFP MRCGP MFHom UK based GP & Homeopath, Dr Jayne Donegan trained as a conventional medical doctor, qualifying from St Mary’s Hospital Medical School, University of London, England, in 1983. She has experience in Obstetrics & Gynaecology, Family Planning, Child Health, Orthopaedics, Emergency Medicine and General Practice. She is also a Homeopath, specialising in childhood issues, and is the author of numerous papers such as ‘Vaccinatable Diseases and their Vaccines’. jayne-donegan.co.uk Click through to the website of CNM  (College o f Naturopathic Medicine) naturopathy-uk.com in order to see some of Dr. Donegan’s UK speaking dates.

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Is Soy Good For You?

Do you eat soy? Drink it? Supplement with it? Does the debate going on about the pros and cons of this now common legume concern you?

In the West, soy is no longer just for vegetarians or the health conscious. Meat eaters are also getting a dose, albeit second hand, as in fact some 98% of soy protein meal is used as feed for livestock. The animals eaten are likely to have been subsisting on soy themselves! Soy has made its way into popularised gluten-free products, and various health claims as to its prostate protecting, cardioprotective, and hormone balancing see it an ever-increasing commodity in the shopping basket.

Data from the UN Food and Agriculture Organization (2003) indicates that in most European and North American countries soy protein consumption is under 1 gram (g) per day; however, particular subgroups (vegans, vegetarians, and infants on soy-based formula for example) have higher rates of consumption. Many Asian countries consume much more soy protein per capita; most notably the Japanese at 8.7 g; Koreans, 6.2–9.6 g; and Indonesians, 7.4 g. The notably reduced rates of reproductive cancers and osteoporosis in these countries were originally hailed as evidence that soy properties (in particular the hormone-mimicking isoflavones in soy) are health promoting, anti-cancer agents. The increased incidence of other diseases such as cancers of the stomach, oesophagus, and thyroid disease seem to be forgotten in this dialogue. The high salt content of many of the traditional Asian soy foods may be in part to blame for these increased cancer risks. There is much more to the soy story than just the marketing hype.

Traditional Asian diets include soy in whole food preparations such as edamame (whole soybeans), miso, tofu, tempeh, nato, and soy flour. Many of the traditional soy products are fermented – a process that can reduce and eliminate some of the undesirable qualities from soy including endocrine disrupters, enzyme inhibitors and other antinutrients like phytic acid (a potent mineral absorption blocker) and enzymes that lead to trypsin inhibition (trypsin is an important digestive secretion).

In Europe and America, there is an ever-increasing trend towards using soy as animal feed, as a replacement for other foodstuffs, and as a “bonus” health ingredient added to products such as bread. In the West, soy is generally consumed  in a highly processed form: soy protein isolate (SPI).

SPI is a highly processed product and is the key ingredient in most soy foods that are designed for their palatability in the Western diet. SPI is used to imitate meat and dairy products. Textured vegetable protein (TVP) is found in the vegetarian option or low-cholesterol products (sausages/burgers etc.) and sold on its own is also made from SPI. SPI is in soy baby formulas. The isolate is also utilised for various protein fortified foods, for supplements, and for protein and meal replacement shakes.

As SPI is not fermented, a number of other processing steps must be taken to remove unwanted properties. The process is highly chemical, leaching aluminium into the product from processing vats, denaturing proteins in the  heat treatment, and  introducing the development of further unwanted chemicals such as the carcinogen lysinoalanine (in alkaline processing).

Since the 1970s, soy lecithin has been widely used in food manufacturing as an emulsifier and sold in health food shops as a food supplement. The recent call for fewer trans fatty acids has resulted in a reduction in the use of partially hydrogenated soybean oil; however, soy protein ingredients play functional roles in baked goods, processed meats, and other products. Soy ingredients are also used to add nutrition to processed foods. If you are eating something packaged right now, take a look at the label!

On top of the concern that soy may not be entitled to its proclaimed status as a health food, the more sinister side to soy is the relationship between soy and disease. Soy is considered a goitrogen and is thus linked to reduced thyroid function. Suspected health threats from soy intake range from the mild – hypothyroid patients may need to increase their thyroxine medication, to the extreme – soy causes thyroid disease, various cancers, and serious hormonal issues in both male and female consumers.

Edamame FieldIn the USA and other major production countries, the vast majority of soy is genetically modified (GMO). In the EU, GMO products are required to be labelled as such (this is not a requirement in the US), but there is increasing concern about GMO contamination of non-GMO crops and the insidious infiltration of GMO (and other hazards) into the globalised food manufacture chain.  We are ever more likely to be eating foodstuff such as soy in a way nature never intended. The safety of GMO produce is a long way from being confirmed. many scientists agreeing that is a dangerous gamble with unpredictable health consequences.

So should we be eating soy?  A recent (2015) research project from the University of Illinois looks to have provided a key to unlocking the conflicting evidence. Researchers studying genes, soy, and breast cancer found that the compounds in minimally processed soy flour stimulate genes that suppress cancer, whilst highly processed soy isoflavones stimulate oncogenes that promote tumor growth. Genistein, the controversial dominant isoflavone in soy, was equally present in both diets used in the animal experiment. The purified isoflavones also negatively affected immune function, whereas soy flour had a positive impact on immunity. This finding supports the hypothesis that it is the synergistic action of properties in whole soy that confer health benefits, whereas highly processed isoflavones have the potential to produce the opposite effect.

The message at this stage is what we will always fall back to: eat as close to nature as possible. GMO foods have no place at our table. Highly processed anything is unlikely to be health promoting. If you couldn’t make it in your own kitchen, you probably shouldn’t be eating it! Moderate servings of traditionally prepared foods, provided you have good thyroid health and are not allergic (soy is a major allergen), may confer health benefits, but SPI is to be avoided.

Author

Gemma Hurditch is a Naturopath and a Bachelor of Health Science in Complementary Medicine.  She lectures at CNM (College of Naturopathic Medicine) in the UK.

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Can Nutrition Help Combat Endometriosis?

Endometriosis is a painful condition, often linked to infertility. It is caused by the improper growth of endometrium tissue within the abdomen and sometimes in other parts of the body as well. Instead of staying in the womb where they belong, rogue cells build tissue that attaches to other structures including the fallopian tubes, ovaries, ligaments, pelvic cavity, scar tissue, bladder, and bowel. Even though this tissue is not located within the uterus, it responds to hormones that control the monthly menstruation cycle in the same way as the womb lining – by shedding blood. There is, however, no exit for this blood. Adhesions and bleeding cause inflammation and pain.

Endometriosis is the second most common gynaecological condition. An estimated 2 million women in the UK, 6.3 million in the US, and countless women worldwide suffer from this condition.  The exact cause is unknown, but the disorder is dependent on the female sex hormone, oestrogen, and how well it is excreted via the digestive system.

Although conventional medicine can support and suppress the disease with the use of drugs and surgery, there is no cure, and research indicates that after treatments stop, recurrence of the condition is high, returning within 2 years for many women.

Research has shown that lifestyle changes, such as eating a diet low in oestrogen has helped other oestrogen related disorders.   But before this can be effective it’s paramount that the gut and liver are working well, which ensures foods are broken down properly and good absorption of nutrients occurs. Without this, body cells struggle to function well or to heal, as they may not get adequate nourishment. The gut is also home to microbiota which contains tens of trillions of bacteria – ten times more cells than body cells.   This microbiota is responsible for keeping the immune system healthy and strong.

Eating nutrient dense, good quality, organic and non-genetically modified foods to help limit toxins, (hence supporting liver detoxification), and to give vitamins and minerals to the body, enables cells to function well.  Check out PAN UK for the best and worst food list of pesticide residues.

Increase the intake of liver supporting foods such as broccoli, cauliflower, onions, beets, lemons, and garlic. Good liver function is vital in order for proper digestion and absorption of nutrients to take place. It is responsible for producing digestive and pancreatic enzymes and along with the skin and lungs, is one of the main detoxification organs, responsible for the excretion of oestrogen.

Consume an anti-inflammatory diet.  Any condition that involves pain means that the body is inflamed.  A diet rich in nature’s anti-inflammatory foods will help with lowering pain and support repair and healing. Eat a handful of raw nuts and seeds, as both contain good fats as well as providing protein and minerals. Good fats are needed for cell membranes, hormones, and brain cells.

Include a good amount of fibre in the diet such as fruit, vegetables, and lentils. This helps to reduce oestrogen levels as fibre acts like a sponge absorbing and carrying oestrogen out of the body. Also, reduce the consumption of animal products such as dairy and meat to lower oestrogen.

Limit your intake of gluten-containing foods, such as wheat, rye, couscous and barley, as gluten can disrupt hormones and cause inflammation. Opt for whole foods such as nuts, seeds, lentils, quinoa, millet, rice, amaranth, and buckwheat.

Author
Shila Mistry is a Nutritional Therapist, having graduated in Naturopathic Nutrition from CNM (College of Naturopathic Medicine) in the UK.

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