Protein can reduce fat storage, increase muscle power, improve athletic performance

Protein

Extra Protein can reduce fat storage, increase muscle power, improve athletic performance and reduce muscle waste with ageing

Russell Setright

My Son Jai 800Kg and the right protein

 Protein intake plays an integral part in muscle health and in a recent study (Mithal, A. et al. Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporosis International, 2012) the authors propose an intake of 1.0-1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health. Extra dietary protein is required if you are engaging in heavy, muscle-ripping exercises.  Amino acids, found in protein, are the building blocks of life needed to repair muscle tissue damaged during heavy exercise. If you don't relieve the required amount of protein from the diet then don't expect any muscle growth, in fact, without the required amount of protein the muscles will decrease in size following heavy exercise.

A protein drink  after exercise can help with muscle pain and recovery

 Ingestion of a single post-exercise protein mixture increases the rate of force and power restoration at 48 hours, suggesting potential for protein to enhance performance in high-intensity exercises and during the delayed-onset muscle soreness period. (Etheridge T et al, A single protein meal increases recovery of muscle function following an acute eccentric exercise bout.  Appl Physiol Nutr Metab. 2008 Jun;33(3):483-8).

Increase protein and reduce stored fat

Researchers explored whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet. Those who consumed high- protein diets stored 45% of the excess calories as lean tissue, or muscle mass, while those on the low-protein diet stored 95% of the excess calories as fat(The Obesity Society Annual Meeting at ObesityWeekSM 2014 in Boston, Mass).

How to get the best protein

There are 8 essential amino acids which must be obtained from your diet.  Eggs and dairy products are the best sources.  Use egg whites and skim milk as these will not increase cholesterol. Also, protein (muscle building) powders are an easy way of adding that extra protein to the diet. There are a number of brands on the market, I have found the protein powder Michelle Bridges Vanilla/Chocolate Protein Blend with Ancient Grains, nutritious protein powder that has been formulated to help nutritionally support body composition and support your lean body goals, exercise and training routines. This protein powder consists of Pea Protein Isolate, Organic Brown Rice Protein Isolate, Ancient Grains Protein Blend (Organic Oat Bran, Organic Amaranth, Organic Quinoa, Organic Buckwheat, Organic Millet and Organic Chia) and has a high branch-chain amino acids content.

Vegetarian High Protein Meal Supplement

Michelle Bridges Chocolate or Vanilla Protein Blend with Ancient Grains.

The unique brown rice and pea protein blend found in Michelle Bridges Chocolate Protein Blend with Ancient Grains is packed with key amino acids for muscle growth including the branched-chain amino acids leucine, isoleucine and valine and essential amino acids lysine and arginine

25gr 1n 250ml of skim milk or water twice daily

BCAA content in 25g in water.

Vanilla                                Chocolate

Leucine       1562 mg            1612 mg

Isoleucine    889 mg             927 mg

Valine          1019 mg            1031 mg

Make your own high energy/protein shake:

This is a high protein energy drink that also contains all essential vitamins and minerals.  It is ideal for athletes.

Ingredients: 

                     2 egg whites

                     1 teaspoon black strap molasses

                     1 teaspoon honey

                     1 banana (good source of potassium)

            1/2 teaspoon yeast

            2 glasses of skim or low fat milk or low fat soy milk.

            Blend and drink.

#muscle #triathlon #weightloss #protein #running

Can you can help reverse age related memory loss with chocolate

If you are over 60 yrs old drinking Cocoa every day  could give you the same memory as when you were 30 years old

 

As people age, they typically show some decline in cognitive abilities, including learning and remembering such things as the names of new acquaintances or where one parked the car or placed one's keys. This normal age-related memory decline starts in early adulthood but usually does not have any noticeable impact on quality of life until people reach their fifties or sixties. Age-related memory decline is different from the often-devastating memory impairment that occurs with Alzheimer's, in which a disease process damages and destroys neurons in various parts of the brain, including the memory circuits.

The  study, 37 healthy volunteers, ages 50 to 69, were randomized to receive either a high-flavanol diet (900 mg of flavanols a day) or a low-flavanol diet (10 mg of flavanols a day) for three months. Brain imaging and memory tests were administered to each participant before and after the study. The brain imaging measured blood volume in the dentate gyrus, a measure of metabolism, and the memory test involved a 20-minute pattern-recognition exercise designed to evaluate a type of memory controlled by the dentate gyrus.

The study found noticeable improvements in the function of the dentate gyrus in those who consumed the high-cocoa-flavanol drink," said lead author Adam M. Brickman, PhD, associate professor of neuropsychology at the Taub Institute.

The high-flavanol group also performed significantly better on the memory test. If a participant had the memory of a typical 60-year-old at the beginning of the study, after three months that person on average had the memory of a typical 30- or 40-year-old.

Curcumin the active component of turmeric has also been found to support working memory and alertness. An optimised curcumin is now available in the product Blackmores Brain Active.

I think I will take the Brain Active capsules and have some chocolate, I don't think curried chocolate will go down well.

Reference

Judy Pa, Adam Gazzaley Flavanol-rich food for thought Nature Neuroscience 17, 1624–1625 (2014) doi:10.1038/nn.3876 Published online 21 November 2014

#memory #ageing #cocoa #Alzheimer’s 

Get that extra weight off and feel great after the holidays

Burn That Weight Off 

Losing weight can be very difficult for many people, while for others, the problem is how to put weight on, even when lifestyle and eating habits are balanced. The difference between these types of people is that their individual metabolic rate (the rate at which you burn up kilojoules) varies.

There are foods that can actually increase your metabolism and help improve weight loss, while other foods can slow down the rate of weight loss and the metabolism by acting on the thyroid gland's production of hormones which are involved in our body's metabolic process.

 Hot spices including chilli, mustard or peppers can help you lose weight! Yes, the latest studies using chilli, mustard seeds and spices showed that weight loss can be increased by as much as 25% when these spices are added to a calorie controlled diet. Chillies, or cayenne pepper as it is more commonly known, have been used for hundreds of years as a remedy for intestinal wind, poor digestion and to improve circulation. Today it is still included in many people's diet in order to obtain these benefits.

Scientists now believe that two of the chemicals found in cayenne could increase weight loss by their action upon the thyroid hormone. A study carried out at the University of Tasmania found that the metabolic rate of four out of six people was increased after one meal which contained one tablespoon of tabasco.

The thyroid gland also requires iodine to function properly. Increasing your intake of seafoods, or take a kelp or an iodine supplement. Iodine deficiency causes a decrease in the production of thyroid hor¬mones, especially thyroxine (T4). This caus¬es an under-active thyroid gland that results in weight gain, poor memory, reduced intellectual development in children and reduces energy levels.

To speed up weight loss add a little of the "HOT STUFF " to your meals either by sprinkling it on or adding it when cooking. Cayenne pepper can be bought from your health food store in bulk and it is not expensive; however it is hot, so only use a little at first and build up to a quarter of a teaspoon at each meal. This should do the trick. If you can't stand the heat, then take an empty capsule and half fill it with cayenne pepper. You should then take one with each meal. It is important to include any hot spices with food as this will help prevent irritation the lining of the stomach. If you experience an upset stomach then reduce the amount, or discontinue their use.

 If you are serious about weight loss then don't eat junk foods. Foods that are high in fat and or sugar as part of the daily diet will still put on weight, even if you do add chilli. Increase the amount of vegetables other than cabbage, as this vegetable can have an adverse affect on the metabolism, increasing weight gain. Eat fruit whole, not dried or juiced as these are usually high in sugar. Include whole grains, lean meat and low fat dairy products in your diet. Water is a must, drink between 6 to 8 glasses daily. Extra is required during exercise and if overweight. This is not only needed for good health but also reduces the desire to pick between meals.

Always have breakfast and reduce the size of the night's meal. This will also help keep you away from the junk foods during the day.

Include extra protein in the diet to help control hunger; in all animals including humans we will continue to eat until our optimum dietary protein has been reached. Evidence suggests that protein-rich foods and diets may have a greater effect than high fat foods on our feelings of being satisfied and full after a meal. Increasing protein intake will help reduce cravings while supporting muscle and bone health.

Weight loss can be achieved without difficult or FAD diets. Just a change to healthier foods, a little chilli, a protein meal replacement and regular exercise can really make a difference.

If craving for sweet foods is a problem taking a chromium supplement may help. Studies have found that a lack of the mineral chromium can cause sugar cravings. Chromium and the mineral zinc are co-enzymes, and one of their roles is to help regulate blood sugar levels.

The Ayurvedic herb Coleus forskohlii, has been used traditionally as a digestive tonic and help support normal thyroid function and metabolism

Another clinically tested weight management product is Amorphaphallus rivieri contained in the product Weight-Less™. Amorphaphallus rivieri is a soluble fibre that interacts with liquid in the stomach and mixes with the meal this increases the thickness and overall bulk in the stomach and resultants in a feeling of fullness. After eating there is a prolonged feeling of fullness and reduced sensations of hunger.

Exercise

Exercise regularly each day, twenty minutes each morning before breakfast after taking your L-Carnitine, is the best, as this will increase your metabolism, not only during the exercise, but throughout the day.

You should aim at reaching 80 per cent of you maximum heart rate for age each time you exercise. However, start slowly and see your practitioner first before starting your exercise program to ensure that you don't have any medical conditions that would preclude exercise.

Your maximum heart rate (MHR) for age is 220 less your age. ie if you are 40 years old, then your MHR would be 220 - 40 = 180. Eighty per cent of 180 is 144, and this the maximum heart rate you should aim for during exercise. The best exercises are brisk walking, swimming and light weight lifting. Weight bearing exercise also strengthens the bones while at the same time burns off the excess weight.

SUPPLEMENTS

For Increased metabolic rate;

Iodine  150ug                                                                                     1 tablet daily

Chilli powder added to food or in a capsule                        2.5 g  three times daily with meals.

Metabolism Advantage

Contains capsicum(chilli powder), chromium, Coleus forskohlii and other important nutrients that supports metabolism normal thyroid function and nutrient requirements during weight-loss

Losing weig

Chromium picolinate (Chromium 16.6 µg) 133.5 µg

Chromic chloride (Chromium 50 µg)          256 µg

Vitamin B1 (Thiamine nitrate)                        7 mg

Vitamin B2 (Riboflavin)                                8 mg

Nicotinamide                                            35 mg

Vitamin B5 (Pantothenic acid from calcium pantothenate 7 mg) 6.4 mg            } 1 three times daily

Vitamin B6 (Pyridoxine hydrochloride)          8 mg

Vitamin B12 (Cyanocobalamin)                  17 µg

Vitamin C (Ascorbic acid)                          30 mg

Vitamin D3 (Cholecalciferol 3.4 µg)            134 IU

Folic acid 70 µg

Magnesium oxide-heavy (Magnesium 100 mg)  172.7 mg

Manganese amino acid chelate (Manganese 700 µg) 7 mg

Zinc amino acid chelate (Zinc 4 mg) 20 mg

#weightloss #diet #weightgain #christmas 

PPI's may increase risk of many disease & adverse health conditions

Proton pump inhibitors decrease diversity in gut microbes, and increase the risk of complications

People who regularly take proton pump inhibitors (PPIs) have less diversity among their gut bacteria, putting them at increased risk for infections like clostridium difficile and pneumonia, in addition to vitamin deficiencies and bone fractures, a new study has shown.

Before reaching for that daily antacid, you might consider what it's doing to the trillions of bugs living in your gut. A new Mayo Clinic study in the open access journal Microbiome shows that people who regularly take proton pump inhibitors (PPIs) have less diversity among their gut bacteria, putting them at increased risk for infections like clostridium difficile and pneumonia, in addition to vitamin deficiencies and bone fractures.

"Evidence has been mounting for years that long-term use of proton pump inhibitors poses increased risks for a variety of associated complications, but we have never really understood why," says John DiBaise, M.D., a Mayo Clinic gastroenterologist and senior author on the study. "What this study does for the first time is demonstrate a plausible explanation for these associated conditions."

Many epidemiological studies have linked PPIs to nutritional, metabolic and infectious disorders, despite the class of drugs' long history of safety and efficacy. Specifically, their prolonged use has been associated with iron and vitamin B12 deficiencies, hypomagnesemia, osteoporosis-related fractures, small intestinal bacterial overgrowth, and community-acquired pneumonia. The Food and Drug Administration has issued several safety communications about use of high-dose PPIs (available through prescription) and long-term use at any dose, including over-the-counter medications.

Natural Treatments

Eat smaller portions at meals • Consume less fat • Avoid laying down for at least 2 hours after eating (avoid late-night snacks) • Wear loose fitting clothing • Elevate the head of the bed about 6 inches (this is best done by placing a block under the headboard, rather than stacking pillows) • Lose weight (as little as 2 to 5 Kg may help) • Avoid alcohol, tobacco and foods that trigger symptoms.

Story Source:

The above story is based on materials provided by Mayo Clinic. The original article was written by Sam Smith. Note: Materials  edited for length.

Journal Reference:

Charlie T Seto, Patricio Jeraldo, Robert Orenstein, Nicholas Chia, John K DiBaise. Prolonged use of a proton pump inhibitor reduces microbial diversity: implications for Clostridium difficile susceptibility. Microbiome, 2014; 2 (1): 42 DOI: 10.1186/2049-2618-2-42

 #indigestion #antacids #reflux #PPI's

To reduce brain damage, School football games should have an independent professional First Aid/Medic be available

Football players found to have brain damage from mild 'unreported' concussions

There wasn't a diagnostic capability to identify mild brain injury early after the trauma until recently. In the NFL, other professional sports and especially school sports, concern has grown about the long-term neuropsychiatric consequences of repeated mild Traumatic Brain Injury (mTBI) and specifically sports-related concussive and sub-concussive head impacts.

The paper, published by researchers at Ben-Gurion University of the Negev (BGU) and Soroka University Medical Center, describes a new diagnostic approach using Magnetic Resonance Imaging (MRI) for detection and localization of vascular pathology and blood-brain barrier breakdown in football players.

The MRIs were given between games during the season and revealed significant damage.

Forty percent of the examined football players with unreported concussions had evidence of "leaky BBB" compared to 8.3 percent of the control athletes.

The authers said "Generally, players return to the game long before the brain's physical healing is complete, which could exacerbate the possibility of brain damage later in life".

The blood-brain barrier (BBB), plays a key role in brain dysfunction and degeneration, and may be an underlying cause of neurodegenerative complications after brain injuries.

The BBB is a highly selective permeable membrane that separates circulating blood from extracellular fluid. It protects the brain by preventing many dangerous substances from penetrating, and therefore is not meant to be damaged.

It is important especially at School football games that an independent professional First Aid/Medic be available and have the authority to stop a player from re-entering the game if a head injury is suspected.

Understandably the player thinks they are OK and want to get back in the action however, as a Medic I have seen some coaches and even parents wanting children who have had an obvious serious head injury to return to the game.

These injuries can effect our children's future lets look after them 

Itai Weissberg, et al. Imaging Blood-Brain Barrier Dysfunction in Football Players. JAMA Neurology, 2014

#head injury #concussion #sport #football #medic

www.lifesurvival.com.au

Running Does Not Cause Arthritis of The Knee

Running Does Not Lead to Knee Osteoarthritis and May Protect People From Developing the Disease

A study found that exposure to non-elite running at any time in life is not associated with a higher odds of prevalent ROA, knee pain, and SOA. Those with the lowest BMI were most likely to identify running as a habitual activity.

The findings were observed in a cohort recruited from the community not based on elite running status making these findings potentially more applicable to a broader population. Non-elite running at any time in life does not appear detrimental, and may be protective of SOA.

#arthritis #triathlon #running

Reference

Running Does Not Lead to Knee Osteoarthritis and May Protect People from Developing the Disease American College of Rheumatology News release  11-Nov-2014 

Vitamin C reduces bronchoconstriction

Vitamin C can reduce bronchoconstriction and found to 

adverse respiratory symptoms in swimmers by 50%

Physical activity increases oxidative stress, and therefore, as an antioxidant vitamin C might have particularly evident effects on people who are participating in vigorous exercise. In several studies, vitamin C administration attenuated the increases in oxidative stress markers caused by exercise.

Vitamin C is involved in the metabolism of histamine, prostaglandins, and cysteinyl leukotrienes, all of which appear to be mediators in the pathogenesis of exercise-induced bronchoconstriction.

A meta-analysis of three studies found that vitamin C halved post-exercise in participants who suffered from exercise-induced bronchoconstriction. Five other studies examined subjects who were under short-term, heavy physical stress and a meta-analysis revealed that vitamin C halved the incidence of respiratory symptoms. 

Another trial reported that vitamin C halved the duration of the respiratory symptoms in male adolescent competitive swimmers.

Allergy, Asthma & Clinical Immunology Dec 2014

#asthma #swimming #breathing #vitamin

Taking fish oil reduces the chance of death from heart attack

Taking Fish Oil Can Reduce the Chance of Dying From a Heart Attack 

The graph below shows that those taking fish oil compared to placebo have a greatly reduced risk of death from a heart attack. 

#heart #fishoil #cardiac #death

How to survive a disaster

Tips on How to Survive a Disaster 

As the events and weather about us is continually changing I have developed this slide show to help give you tips on how to survive a storm, earthquake, flood, tsunami and fire.

Have a look it's all free.

http://ow.ly/GpHzo

Your blood type can predict your increased or decreased risk of heart attack, stroke and dementia

Your blood type can predict your increased or decreased risk of heart attack, stroke and dementia

The good news is that your can modify the risks.

Blood type and thinking ability

A study published in Neurology Sep. 2014 involving 587 participants found that impairment in thinking was around 82 percent more likely in those with type AB blood than those with type A, B or O even after taking their race, sex and geography into account.

Blood type and cardiovascular disease

A person's blood type may affect their risk for heart disease, but healthy lifestyle can still make a difference to protect people with the higher risk blood types.

A 20 year follow up of 90,000 Participant adults found those with blood type AB had a 23% increased risk for heart disease, those with type B had an 11% increased risk, and those with type A had a 5% increased risk, compared to people with type O.

Possible  causes

1. Blood type A is linked to higher levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol that clogs up arteries

2. Blood type AB is linked to inflammation, which can affect how blood vessels work.

3. People with blood type O have higher levels of a compound that has a beneficial effect on blood flow and clotting.

Supplements that may help

Given that inflammation may be major contributing factor and dietary intakes of fish oils and turmeric (Curcumin) may help reduce this inflammation.

This could be one of the reasons these supplements have been found to have a positive health benefit on cardiovascular disease, mental health and memory function.

Curcumin and Alzheimer ’s disease.  several studies have found that curcumin reduces oxidative damage and inflammation  and reduces amyloid accumulation and synaptic marker loss while promoting both amyloid phagocytosis and clearance. 

These actions are consistent with a reduced progression to memory loss and Alzheimer's disease

Russell's suggestions

Blackmores Brain Active (optimised curcumin)

one capsule daily

Fish Oil 1000mg 

three capsules daily

1. Neurology September 2014

2. Arteriosclerosis, Thrombosis and Vascular Biology August 2012

3. Curcumin suppresses soluble tau dimers and corrects molecular chaperone, synaptic, and behavioral deficits in aged human tau transgenic mice. Ma QL, Zuo X, Yang F, Ubeda OJ, Gant DJ, Alaverdyan M, Teng E, Hu S, Chen PP, Maiti P, Teter B, Cole GM, Frautschy SA. J Biol Chem. 2013 Feb 8;288(6):4056-65.

4. Oral curcumin for Alzheimer's disease: tolerability and efficacy in a 24-week randomized, double blind, placebo-controlled study. Ringman JM, Frautschy SA, Teng E, Begum AN, Bardens J, Beigi M, Gylys KH, Badmaev V, Heath DD, Apostolova LG, Porter V, Vanek Z, Marshall GA, Hellemann G, Sugar C, Masterman DL, Montine TJ, Cummings JL, Cole GM. Alzheimers Res Ther. 2012 Oct 29;4(5):43.

5. Improvement of neuropathology and transcriptional deficits in CAG 140 knock-in mice supports a beneficial effect of dietary curcumin in Huntington's disease. Hickey MA, Zhu C, Medvedeva V, Lerner RP, Patassini S, Franich NR, Maiti P, Frautschy SA, Zeitlin S, Levine MS, Chesselet MF. Mol Neurodegener. 2012 Apr 4;7:12. doi: 10.1186/1750-1326-7-12.

Help with, Travel Sickness, Delhi Belly, Jet Lag and more

SURVIVAL GUIDE FOR TRAVEL

SURVIVAL GUIDE FOR TRAVEL

TRAVEL SICKNESS

Travel sickness affect all of us at one time or another, however, very young children are usually not affected. Travel sickness among older children is often the result of where the child is placed during travel. Have you ever tried sitting in the back seat of the car during a trip on a long and winding road? The results, even for the seasoned front seat traveler, are all to often disastrous. The reason for this is the brain's inability to understand just what is going on. The eyes and the middle ear are constantly sending conflicting messages to the brain, an example being, when reading or not looking out the window while travelling. To the eye all appears still, the seat in front is not moving and the message to the brain confirms that there is no motion. This is in direct conflict with the middle ear, which senses the centrifugal force as the car negotiates the winding road. The message to the brain here is, "I am moving". These differing and confusing messages cause nausea, vomiting and a general feeling of malaise.

Prevention of the condition is definitely the best way of experiencing a successful trip. Good eating is a must, avoid fatty greasy foods, even the thought of these can cause problems if you are tottering on the edge of nausea. Alcohol and spicy foods can also cause problems and should be avoided by those prone to travel sickness. It is important not to travel on an empty stomach. A wholesome meal the night before travel with a light breakfast on the day of travel will help prevent problems. Remember to keep the fluids up. Five litres per adult per day is needed in hot climates. This also includes the fluid obtained from solid foods such as fruit.

One of the treatments that I have found successful in preventing travel sickness is the herb ginger. Ginger is often used as a flavouring in cooking, but by taking the root or a tablet made from the root ( TRAVEL CALM GINGER) before and during travel can really make a difference in the prevention of motion sickness. Ginger does not have the harsh side-effects of some antihistamines and other travel-sickness medications. Ginger is gentle to the stomach, helps reduce flatulence, and also helps the digestive system.

Delhi belly and the dreaded Montezuma’s revenge

(Traveller’s diarrhoea)

This fear of many travellers, having their trip spoilt by diarrhoea, nausea and stomach cramps. Unfortunately, this is a common problem that awaits many intrepid travellers. Bacteria called Escherichia coli usually cause this complaint, and it is possible to fall victim to this bacteria by drinking or eating contaminated food or water. It is safer when travelling not to drink the local water if not certain that it is safe to do so. If in doubt, boil and cool the water before drinking. Be careful not to use ice blocks from the hotel fridge if the water in the area is not suitable for drinking. Empty these out and re-freeze them with boiled water.

If you fall victim to traveller’s diarrhoea then go onto a fluid only diet for 24 hours. An enteric-coated garlic tablet containing the equivalent of 2,000mg of fresh garlic will help kill the invading bacteria in the intestine. When the diarrhoea stops, the gut flora will need balancing. This is best done by eating fresh natural yogurt or by taking an acidophilus and bifidus tablet. JET LAG

This is a problem that the modern traveller suffers more from than in the past. Longer non-stop flights and the availability of rich foods and alcohol to all travellers are contributing factors. The symptoms of jet lag include irritability, tiredness and the inability to adjust to the new time zones and sleeping hours. These symptoms can have a devastating effect on the first few days of your holiday or business trip. Again, prevention is the best cure; during the flight refrain from drinking alcohol, only eat if you are hungry, and then only eat light meals. It is easy on a long trip to just eat the food as the result of boredom. Drink 6-8 glasses of water every 24 hours and try to change your sleep pattern on the plane. That means instead of watching that movie, try to rest and sleep at the times you will be sleeping when you reach the new time zone. On waking, or every hour when awake take a walk in the isle of the aircraft, and when sitting in your seat stretch all your muscles from time to time. One important exercise is to move the head slowly from side to side four times, then move your head forward and back four times. Stretch your arms over your head once and then rotate your shoulders a few times. This will relax your whole body and help maintain good circulation. Remember that the amount of oxygen in the cabin of the aircraft is less than at sea level and only around the same as on the top of Mt. Kosciusko. This increases fatigue, rest is a must.

CAUTIONS DURING LONG AIR FLIGHTS

Flying in a plane is safer than driving on the roads, however, because of the lower oxygen level, confined space and reduced air pressure, some people should take extra care when flying. If you suffer from any of the following, it is advisable to have your practitioner assess your condition before flying; angina pectoris, heart failure, emphysema, chronic bronchitis, or any chronic lung disease should all be assessed before flying.

People who have a predisposition to circulation disorders, cramps and deep vein thrombosis should take special care. The exercises mentioned in "jet lag" will be beneficial. Supplementing with ginkgo, vitamin E and garlic will help improve the blood supply to the extremities. Taking a magnesium supplement in combination with ginkgo and vitamin E will help to prevent cramps. During long flights the reduced pressure will cause the feet and extremities to swell slightly. This is normal; however, it could propose problems for someone wearing a plaster cast. The swelling under the cast can cause pain and discomfort. Discuss this with your practitioner before flying.

POPPING EARS

 Flying with a head cold can not only be uncomfortable but can cause damage to the eardrum. If the eustachian tube is blocked with mucus the difference in the pressure between the air in the middle ear and the cabin pressure will be difficult to equalise, causing pain, discomfort and, in some cases, damage to the eardrum. It is important to keep our body's resistance up, vitamin C and the herb echinacea will help. Vitamin C helps reduce the symptoms of the cold and the herb echinacea helps stimulate the immune system to destroy invading viruses and bacteria. To help clear the ears suck a eucalyptus and menthol lozenge during the flight and take a horseradish and garlic tablet after meals three times daily.

PREGNANCY

Pregnancy is another condition that may require special care, especially from the start of the second trimester. It is important to keep the fluids up, exercise regularly and get plenty of rest before, during and after the trip. Most airlines will not allow pregnant women to travel once they have reached their 34th week. The decreased air pressure and low oxygen is associated with premature labour.

Not only is the air rarefied in the airplane cabin, there is also has very low humidity. This leads to dehydration of the skin as well, another reason to avoid alcohol and increase the intake of water. Regularly splash your face with water and apply a moisturising lotion to your face and hands during the flight and in air-conditioned hotels. This will help prevent your skin from becoming parched and dry.

Finally remember travel is fun and just observing a few cautions and looking after yourself can enhance your enjoyment.

SUPPLEMENTS

Travel Calm Ginger

Zingiber officinale (Ginger) root powder                              400mg 2 tablets before travel

Multivitamin mineral formula

With enzymes and fruit and vegetable powders                   1 tablet daily

LACTOBACILLUS REUTERI Protectis™

Lactobacillus reuteri 200 million organisms                        Adults and children over 2 years -                                                                                                             Chew or crush 1 tablet once a day                                Fish oil 1000mg                                                              3 daily

Getting Our Liver and Body Back To Normal After Christmas

Getting Our Liver and Body Back To NormalAfter Christmas

Now that the festive season is coming to an end, it's time to start the process of repairing our bodies. Those extra sweets and fatty foods may have added a few kilograms. If this is the case, start eating a more healthy diet, in particular reduce the total fat content of the diet to less than twenty five per cent of your energy intake.  The latest studies have found that using diet (correct eating) to reduce weight is more beneficial to the body than weight loss derived from exercise. Regardless of whether patients lost weight, following the Mediterranean-style diet resulted in a 9 percent decrease in levels of low density lipoprotein (LDL) known as "bad" cholesterol.(1)

  

The answer is a little regular exercise and a healthy low fat diet.

If you have been overindulging in alcohol then your liver may also need some attention.

 Abuse with certain drugs including alcohol and paracetamol can cause  liver damage. Never take paracetamol and alcohol together, particularly if you have been drinking heavily the night before.

A sluggish liver can contribute to indigestion and poor elimination of toxins from the body. Dandelion and milk thistle are liver tonic herbs that help  maintain a healthy liver. Milk thistle, in particular, may help protect the liver from damage caused by toxins and alcohol(2)

Digestive bitters are also helpful in promoting healthy liver function. These bitters stimulate the digestive juices and action of all digestive organs so can be invaluable in the treatment of poor digestion. Digestive bitters is a liquid and should be taken before meals in order to achieve the maximum benefit.

 If the liver is not functioning properly then the build up of toxins can cause headache and lethargy. Even dermatitis and acne, can be directly related to a poorly functioning liver.

Zinc helps the liver release the storage of vitamin A. The B group of vitamins is also important for a healthy liver. Again, correct your nutritional intake so that you eat a balanced diet, control your weight and abstain from excessive alcohol intake.

Just a few changes to the diet and some moderate excersice three times weekly and you will b back in shape again.

1.      Arteriosclerosis, Thrombosis and Vascular Biology 2013 Scientific Sessions Meeting

Abstract 127 – Heart-healthy diet helps men lower bad cholesterol, regardless of weight loss May 2013

2.       Kostek H, Szponar J et al, Silibinin and its hepatoprotective action from the perspective of a toxicologist Przegl Lek. 2012;69(8):541-3.

Melanoma and vitamin D - only indoor workers have an increasing incidence of Melanoma

Outdoor workers have less melanoma than indoor workers who receive up to 9 times less UV

Indoor workers get three to nine times less solar UV (290–400 nm) exposure than outdoor workers get, yet only indoor workers have an increasing incidence of Melanoma. Increased intermittent  UVA exposures and inadequately maintained cutaneous levels of vitamin D₃ promotes melanoma. (1)

A review of published studies found that a significant number of Australians and New Zealanders have less than optimal serum vitamin D levels, with mild to moderate deficiency ranging from 33 to 84% depending on age, skin colour and/or those in residential care.

These studies have also reported a significant relationship between low vitamin D status and an increase in the prevalence of diseases including; diabetes, CVD, metabolic syndrome, osteoporosis, hypertension, certain cancers, several autoimmune diseases the Flu and all-cause mortality. The data also suggest that normalising blood 25(OH)VitD levels by supplementation with vitamin D3 may have a positive effect in disease prevention. Is this increased UV exposure in the Southern Hemisphere and the resulting skin sun damage more detrimental to overall health than vitamin D deficiency?

There is evidence that excessive sun exposure increases the risk of skin damage, ageing and skin cancers. Excessive exposure to sunlight causing sunburn at any time in life increases a person's risk of developing skin cancer. However, people who experience intermittent exposure to high levels of UV radiation such as tanning on the beach on the weekend, appear to be at greater risk while those who experience continual exposure to lower levels even if the total dose of UV radiation is the same, have the lowest incidence of melanoma. That is, non-burning regular sun exposure such as obtained in the early morning and later in the afternoon seems to have a protective effect against skin cancer(2). And, a moderate amount of unblocked sunlight may actually be beneficial to most people, and could reduce the risk of many other diseases – including, paradoxically, melanoma itself. (3)

Another example of this paradox is research from the University Of California School Of Medicine. This study found that higher incidence of melanoma occurred among Navy desk workers than among sailors who worked outdoors(4).

Also, a study (Nürnberg B, et al. 2008) from the Department of Dermatology, The Saarland University Hospital, Homburg, Germany that examined the progression of malignant melanoma reported. Basal 25-hydroxyvitamin D levels were lower in melanoma patients as compared to the control group. And progression of malignant melanoma was associated with  significantly reduced 25(OH)vit D serum levels. Their findings add to the growing body of evidence that 25(OH)vit D serum levels may be of importance for pathogenesis and progression of malignant melanoma(5)

1.      Med Hypotheses. 2009 Apr;72(4):434-43. doi: 10.1016/j.mehy.2008.09.056. Epub 2009 Jan 19.

2.      Article, Prevention & Early Detection, Memorial Sloan-Kettering Cancer Centre 2008.

            3.   Setright R, The Use Of Nutritional And Herbal Supplements In The Maintenance Of Prostate Health

                 The Setright Letter, 2012 June, 02:12:1-15

4.      Garland FC. et al. Occupational sunlight exposure and melanoma in the U.S. Navy. Arch Environ Health. 1990 Sep-Oct;45(5):261-7

5.      Nürnberg B, et al. Progression of malignant melanoma is associated with reduced 25-hydroxyvitamin D serum levels.Exp Dermatol. 2008 Jul;17(7):627

The information given by Naturopath Russell Setright in this article is for general educational purposes only and not for the diagnosis and treatment of any disease or condition. Always see your Healthcare Practitioner for any suspected disease accident or condition and follow there expert advice.

DON'T LET THIS HAPPEN TO YOU

DON'T LET THIS HAPPEN TO YOU

This guy was all OK after replacing lost electrolytes and fluid
Prevention is easy and best as treatment can be difficult. 

During exercise, sweat output often exceeds water intake, producing a body water deficit (hypohydration). Exercise performance can be compromised by a body water deficit, particularly when exercise is performed in hot climates. It is recommended that individuals begin exercise when adequately hydrated. This can be facilitated by  drinking 400 mL to 600 mL of fluid 2 hours before beginning exercise and drinking sufficient fluid during exercise to prevent dehydration from exceeding 2% body weight. A practical recommendation is to drink small amounts of fluid (150-300 mL) every 15 to 20 minutes of exercise (Latzka WA, et al. Water and electrolyte requirements for exercise. Clin Sports Med. 1999 Jul;18(3):513-24) For athletes performing high-intensity exercise in the heat, sweating rates of 1.0–2.5 L/h are common and this needs to be replaced.

   
Our electrolyte concentration in the body is controlled by a variety of hormones; these are mostly found in the kidney and the adrenal glands. And these specialized kidney cells monitor the amount of sodium, potassium, and water in the bloodstream The main electrolytes exist in the form of calcium, chlorine, magnesium, phosphate, potassium, and sodium that can be obtained from fluids, supplements, and foods. Sodium, Potassium and Magnesium are vital, and combined with glucose and water is an essential supplement (drink) to any serious athlete who is pushing themselves to the point of exhaustion.

   
 When exercising at extreme levels over time these electrolytes are lost in sweat and exhaled breathing. Sodium chloride is the primary electrolyte in sweat, with potassium, calcium, and magnesium present in smaller amounts. If not replaced an imbalance can cause muscle spasms, kidney failure and cardiac arrhythmias that can lead to coma and death.

Prevention is the answer. always replace loss water and electrolytes.