Extra protein is a must in sport and ageing supplements can help

Protein Supplements

Extra Protein is a must, it helps reduce fat storage, increase muscle power, improve athletic performance and reduce muscle waste with ageing

Russell Setright

My Son Jai (photo) follows the right protein

 Proteins perform a vast array of functions within living organisms, including catalyzing metabolic reactions, replicating DNA, responding to stimuli, and transporting molecules from one location to another. For our dietary protein to be complete it must include all nine essential amino acids. These essential amino acids are; phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine

Amino acids are often referred to as the building blocks of protein and when in the form of proteins, amino acids comprise the second-largest component (water is the largest) of human muscles, cells and other tissues. Outside proteins, amino acids also perform critical roles in processes such as neurotransmitter transport and biosynthesis.

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 receive 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 at any age. If you are an athlete then the protein demands for maintaining muscle mass and strength increase. 

Also if you are an older person whether an athlete or not you need extra protein to maintain muscles. A recent study (American Journal of Endocrinology and Metabolism Published 1 January 2015 Vol. 308 no. 1) reported that doubling the intake of protein to around 1.5gr per Kg daily improved protein balance and muscle protein synthesis,” the authors wrote. “Whole body net protein balance was greater with protein intake above recommended dietary allowance.”

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).

Branched-chain amino acids

The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by mammals.

Branched-chain amino acids leucine, isoleucine and valine supplements are extremely popular a help and have been found to boost protein synthesis during and after heavy exercise and also help improve physical performance. 

A study reported in Amino Acids 1993;4:255-266 found that athletes supplementing with these BCAA demonstrated a significant improvement in exercise performance. Another study found that BCAA supplementation can reduce muscle breakdown in athletes (Effect of Branch-Chain Amino Acids Supplementation on the Exercise-Induced Change in Aromatic Amino Acid Concentration in Human Muscle, Blomstrand, E et al, ACTA Physiol Scand, 1992;146:293-298)

Older athletes can also benefit from BCAA supplementation. Studies have found that in older adults supplemented with 4g of leucine per meal improved muscle protein synthesis(Casperson SL et al.: L-Leucine supplementation chronically improves muscle protein synthesis in older adults consuming the RDA for Protein; Clin Nutr. 2012 Feb 20) 

How to get the best protein

There are 9 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

Prostate Health nutrition to the rescue

TURMERIC (Curcumin) and Soy; their relationship to Prostate Health

Each year around 3,300 Australian men die of prostate cancer making prostate cancer Australia's second cancer killer among men and this matches the impact of breast cancer on women.

Current therapies for prostate cancer include surgical removal of the prostate, chemotherapy, radiation and/or freezing the tumour however, there are often side-effects including incontinence and impotence (Wang Q, et al. Cancer Research, Dec 2011) Unfortunately success is dependant on a number of factors that include age, early diagnosis and type and progression of the cancer (Loke T. W, et al. BJUI 2011). Solar radiation is a catalyst for vitamin D conversion by humans and is therefore an important factor in dete

There is emerging evidence that changes in lifestyle, diet, the addition of dietary and herbal supplements and environmental factors may contribute to a reduction in the risk of developing prostate cancer and benign prostatic hypertrophy (enlarged prostate). In this issue these influences are discussed.

Following are two dietary changes that may help.

India has one of the lowest rates of breast and prostate cancer - and one of the highest levels of turmeric consumption - in the world. While clearly not proving cause and effect, this inverse relationship between breast and prostate cancer and turmeric consumption is of interest given existing scientific evidence that one particular chemical found in turmeric, curcumin, can prevent cancer cell growth. (Indo American News on September 2, 2011)

Prostate cancer is an uncommon cancer in the developing countries affecting 4-5 men per 100,000 population in India. The rate of prostate cancer per 100,000 population in the US is 85 (20 fold difference versus men living in India)

Curcumin causes a marked decrease in the extent of cell proliferation and a significant increase in the extent of apoptosis and  could be a potentially therapeutic anti-cancer agent, as it significantly inhibits prostate cancer growth, and has the potential to prevent the progression of this cancer to its hormone refractory state. (Dorai T, et al. Prostate. 2001 Jun 1;47(4):293-303)

Also, Curcumin acts as a chemosensitizer and radiosensitizer for tumours and in some cases, curcumin has also been shown to protect normal organs such as liver, kidney, oral mucosa, and heart from chemotherapy and radiotherapy-induced toxicity. (Goel A, et al. Nutr Cancer. 2010;62(7):919-30)

As discuss before there is good evidence that soy isoflavones have a positive effect on the incidence and progression of prostate disease and could and as Indian diets also contain Tufu does the combination of soy and turmeric supplements add to the positive data?

A randomised double-blind study of eighty five men examined the expression of androgen receptor and PSA before and after treatment of isoflavones and/or curcumin.

At the six month follow up, production of PSA was markedly decreased by the combined treatment of isoflavones and curcumin in prostate cancer cell line. The expression of the androgen receptor was also suppressed by the treatment. In clinical trials, PSA levels decreased in the patients supplemented with soy isoflavones and curcumin.

The authors of the study concluded that soy-isoflavones and curcumin could modulate serum PSA levels. Curcumin presumably synergizes with isoflavones to suppress PSA production in prostate cells through the anti-androgen effects. (Ide H, et al. Prostate. 2010 Jul 1;70(10):1127-3

Findings  presented at the Ninth Annual American Association for Cancer Research Frontiers in Cancer Prevention Research Conference  reported that Genistein, a natural chemical found in soy inhibit prostate cancer cells from becoming metastatic and spreading to other parts of the body. So far the cancer therapy drug has worked in preclinical animal studies and now shows benefits in humans with prostate cancer.(News Letter, Northwestern University, November, 2010)

The phytoestrogen biochanin A, found in red clover, significantly reduced tumour size and incidence. Studies indicate that biochanin A inhibits prostate cancer cell growth through induction of cell cycle arrest and apoptosis. Biochanin A-regulated genes suggest multiple pathways of action. Biochanin A inhibits the incidence and growth of LNCaP xenograft tumours in athymic mice (Rice L et al, Prostate 2002 Aug 1;52(3):201-12).

Other studies have confirmed these results; before surgery, 20 men consumed 160 mg/day of red clover-derived dietary isoflavones, containing a mixture of genistein, daidzein, formononetin, and biochanin A. Serum PSA, testosterone, and biochemical factors were measured, and clinical and pathological parameters were recorded.

The incidence of cell death in prostate tumour cells from radical prostatectomy specimens was compared between 18 treated and 18 untreated control tissues. There were no significant differences between pre- and post treatment serum PSA, Gleason score, serum testosterone, or biochemical factors in the treated patients. Apoptosis in radical prostatectomy specimens from treated patients was significantly higher than in control subjects, specifically in regions of low to moderate-grade cancer (Gleason grade 1-3). No adverse events related to the treatment were reported. This report suggests that dietary isoflavones may halt the progression of prostate cancer by inducing apoptosis in low to moderate-grade tumours, potentially contributing to the lower incidence of clinically significant disease.

(Zhau R et al, Cancer Epidemiol Biomarkers Prev. 2002 Dec;11(12):1689-96)..

Soy may also have other anti-cancer actions in addition to the isoflavones. Soy beans contain the substance, Bowman-Birk Protease Inhibitor (BBI). Bowman-Birk inhibitor has demonstrated anticarcinogenic activity in both in vitro and in vivo studies(Prostate. 2002 Feb 1;50(2):125-33) BBI derived from soybeans in traditional Japanese diets might underpin low cancer mortality rates in Japan (Manoj H. et al, Journal of Agricultural and Food Chemistry, 2012; 60 (12): 3135).

This information is for education purposes only and does not replace the advice given by your health care professional.

Herbs help improve symptoms of female sexual dysfunction

The Herb Tribulus terrestris Extract Helps in  the Treatment of Female Sexual Dysfunction

Abstract

This is a qualitative-quantitative study based on hospital records of female patients of reproductive age, presenting sexual dysfunction, and treated with 250 mg Tribulus terrestris extract (1 tablet thrice daily for 90 days). Safety monitoring included vital signs, physical examination, laboratory tests, and occurrence of adverse events.

Efficacy analysis included results of the Female Sexual Function Index (FSFI),dehydroepiandrosterone (DHEA) levels together with total and free testosterone, and the patient and physician assessments. There was a statistically significant improvement in total FSFI scores post-treatment, with improvement among 106 (88.33%) subjects. There was a statistically significant (P < 0.0001) increase in the level of DHEA, while the levels of both serum testosterone (P = 0.284) and free testosterone decreased (P < 0.0001).

Most adverse events recorded were related to the gastrointestinal tract. Physical examination showed no significant changes post-treatment.

Based on the results, it is concluded that the T. terrestris extract is safe and effective in the treatment of female sexual dysfunction.

Gama CR1, Clinical Assessment of Tribulus terrestris Extract in the Treatment of Female Sexual Dysfunction. Clin Med Insights Womens Health. 2014 Dec 22;7:45-50

Fish oil and antioxidant vitamins E and C supplementation helps prevent common heart arrhythmia

A randomized controlled trial to prevent post-operative atrial fibrillation by antioxidant reinforcement.

Atrial fibrillation is the most common abnormal heart rhythm. It may cause no symptoms, but is often associated with palpitations, fainting, chest pain, or congestive heart failure. AF may occur in episodes lasting from minutes to days (paroxysmal AF) or may be permanent in nature. AF can result in a reduction of cardiac output or formation of blood clots in the heart. The risk of stroke is increased fivefold in individuals with AF.

A randomised placebo controlled study that examined the effects of supplementary fish oil and the antioxidant vitamins E and C was undertaken . A total of 203 patients scheduled for on-pump cardiac surgery were randomized to placebo or supplementation with n-3 polyunsaturated fatty acids (2 g/day) (eicosapentaenoic acid:docosahexaenoic acid ratio 1:2), vitamin C (1 g/day), and vitamin E (400 IU/day). The primary outcome was the occurrence of post-operative atrial fibrillation. Secondary outcomes were the biomarkers related to oxidative stress and inflammation.

This safe, well-tolerated, and low-cost regimen, consisting of n-3 polyunsaturated fatty acids plus vitamins C and E supplementation, favourably affected post-operative atrial fibrillation, increased antioxidant potential, and attenuated oxidative stress and inflammation

J Am Coll Cardiol. 2013 Oct 15;62(16):1457-65. doi: 10.1016/j.jacc.2013.07.014. Epub 2013 Jul 31.

Fish oil and omega 3 fatty acid content in question

Blackmores fish oil quality is assured

News media is today reporting widely on results from a single piece of research claiming that of 32
Australian and New Zealand fish oil brands, most did not contain the levels of EPA and DHA stated on the
label and some had alarming levels of oxidation.

The authors of the research admit themselves that their testing has some limitations, furthermore:

• Supplements tested were bought from a single store and the authors have not investigated whether
there was any storage issue

• No brands are named so the results cannot be compared to other tests on the same batch

• There are questions raised about the test methodology that was applied and whether it was validated
Regardless of these study limitations, Blackmores can provide full
assurance in the quality of our fish oils:

• Our fish oil is independently tested a minimum of three times for EPA and DHA levels from the time
the fish are harvested until the capsules are bottled.

• In addition, Blackmores has a stability program that ensures batches are quality tested by both an
independent laboratory as well as our own quality assurance team. This quality evaluation ensures
Blackmores fish oil retains its purity and potency throughout their shelf life.

• Every Blackmores product sold in Australia and New Zealand comes through our facility at Warriewood
in Sydney for further quality evaluation.

• There are several different ways to test EPA and DHA levels in fish oil and the method we use gives us
confidence that our products maintain their freshness, quality and are true to label.

• We are a member of GOED, a global Omega-3 organisation imposing strict quality requirements for
members products. It also gives us access to the latest research on testing methodologies.
Blackmores quality program is unrivalled. If you are a retailer of Blackmores products and
would like further information on our quality testing, please call Blackmores Advisory Service
on 1800 803 760.

The benefits of vitamin supplements

Vitamins

Some of the  evidence on the benefits of antioxidant vitamin supplements

Russell Setright

*******************************

Many people take antioxidant and multivitamin supplements to help fill the gap caused by dietary deficiencies and poor lifestyle and to help improve general health and wellbeing. It is also thought that improving diet and lifestyle may help support the immune system, improve memory, delay the onset of Alzheimer’s disease, enhance wellbeing, reduce the risk of Autistic Spectrum disorders, reduce cancer risk and Macular Degeneration.

These are big asks, but is there any evidence? Yes there is, and following are just a few examples from clinical trials and studies that have reported the positive effects of vitamin supplementation.

Immune function,

The benefits of improved nutrition by the use of multivitamin and mineral supplementation on immune function and general wellbeing was demonstrated. This study found supplementation with a multivitamin containing the B group of vitamins, vitamins C and E + selenium slowed the progression of the HIV virus by half in the first two years(1)  Past studies have also found that HIV progression is slowed in those taking multivitamin mineral formula compared to placebo (2) However, this is the first trial to look at early intervention, that is before HIV infection has progressed to AIDS. The authors of the study explain that it is immune system support that the multivitamin + selenium combination gives that may explain the statistically significant benefit in the reduction of HIV progression to AIDS.

Cancer

Other benefits of multivitamin supplementation have found an 8 per cent reduction in overall cancer incidence in older men who supplemented with a daily multivitamin (3) However, in a follow up study that looked at CVD and multivitamin use found only a small reduction in CVD and a small reduction in total deaths among multivitamin users but these were not statistically significant(4)

Multivitamin supplementation may also help protect women from certain cancers. A study of  7,728 women who developed invasive breast cancer was undertaken and a comparison of mortality rates revealed that women with invasive breast cancer who took multivitamin/mineral supplements were 30 percent less likely to die from their cancers than women with invasive breast cancer who hadn't taken the supplements(5)

Another study examined years of multivitamin use and risk of colorectal adenoma among 43, 641 women enrolled in the Nurses’ Health Study between 1991 and 2007.

The use of multivitamins was assessed through biennial questionnaires since 1989 and the authors of the study reported that use of multivitamins is associated with lower risk of colorectal adenoma, even with relatively short duration of use(6)

Memory

Multivitamins supplementation may also improve memory, mood and general wellbeing.  a meta-analysis of 10 studies was undertaken and the results found that supplementation with multivitamins were found to enhance immediate free recall memory (7)

Alzheimer’s Disease (AD)

 Difficulty with activities of daily living often affect Alzheimer's patients, which is estimated to affect as many as 5.1 million Americans. These issues are among the most taxing burdens of the disease for caregivers, which total about 5.4 million family members and friends.

A Cross-sectional and prospective study of dementia among 65 years or older people  were assessed in 1995 to 1997 for prevalent dementia and AD, and again in 1998 to 2000 for incident illness and supplement use was ascertained at the first contact.

The authors concluded that the use of vitamin E and multivitamin containing vitamin C supplements in combination is associated with reduced prevalence and incidence of AD(8)

In another study, a double-blind, placebo-controlled, randomized, multicenter trial of 341 patients with Alzheimer’s of moderate severity found there were significant delays in the time to the primary outcome for the patients treated with selegiline median time, 655 days; vitamin E 670 days or combination therapy 585 days, as compared with the placebo group 440 days.

The authors of this study concluded that in patients with moderately severe impairment from Alzheimer's disease, treatment with selegiline or alpha-tocopherol (vitamin E) slows the progression of disease(9)

New research from the faculty of Icahn School of Medicine at Mount Sinai working with Veterans Administration Medical Centers suggests that alpha tocepherol, fat-soluble Vitamin E and antioxidant, may slow functional decline (problems with daily activities such as shopping, preparing meals, planning, and traveling) in patients with mild-to-moderate Alzheimer's disease and decrease caregiver burden. There was no added benefit for memory and cognitive testing with the vitamin.

The trial of Vitamin E and memantine in Alzheimer's Disease (TEAM-AD examined the effects of vitamin E 2,000 IU/d, 20 mg/d of memantine, the combination, or placebo on Alzheimer's Disease Cooperative Study/Activities of Daily Living (ADCS-ADL) Inventory Score. Cognitive, neuropsychiatric, functional, and caregiver measures were secondary outcomes. A group of 613 patients with mild to moderate Alzheimer's disease were in the study.

This trial showed that vitamin E delays progression of functional decline by 19% per year, which translates into 6.2 months benefit over placebo.

The author previously led a study on vitamin E in patients with moderately severe Alzheimer's disease(9). Which also found vitamin E supplements slowed disease progression in this group of patients as well.(10)

Wellbeing

In a randomized, double-blind and placebo-controlled study, 215 men in full-time employment aged between 30 and 55 were given either a multivitamin or a placebo for a period of 33 days. The  group reported significantly improved ratings of general mental health, reduced subjective stress and increased ratings of 'vigour', with a strong trend towards an overall improvement in mood.(11)

Autism Spectrum Disorder

Women who reported not taking a daily prenatal vitamin immediately before and during the first month of pregnancy were nearly twice as likely to have a child with an autism spectrum disorder as women who did take the supplements -- and the associated risk rose to seven times as great when combined with a high-risk genetic make-up, a study by researchers at the UC Davis MIND Institute (12)

Macular Degeneration

There is clinical evidence for potential benefits from vitamin C, β-carotene, vitamin E and zinc, as well as emerging epidemiological and clinical data for the carotenoids lutein and zeaxanthin and for omega-3 fatty acids. A survey of the literature suggests that some specific micronutrients may be of value in treating or preventing AMD(13)(14)(15)

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

1.        Marianna K. Baum,  Adriana Campa,  et al.  Effect of Micronutrient Supplementation on Disease Progression in Asymptomatic, Antiretroviral-Naive, HIV-Infected Adults in BotswanaA Randomized Clinical Trial JAMA. 2013;310(20):2154-2163.

2.       Jiamton  S, Pepin  J, Suttent  R,  et al.  A randomized trial of the impact of multiple micronutrient supplementation on mortality among HIV-infected individuals living in Bangkok. AIDS. 2003;17(17):2461-2469

3.        Gaziano J, Sesso HD, Christen WG, et al. Multivitamins in the Prevention of Cancer in Men: The Physicians' Health Study II Randomized Controlled Trial. JAMA, 2012; DOI: 10.1001/jama.2012.14641

4.       Howard D. Sesso et al. Multivitamins in the Prevention of Cardiovascular Disease in MenThe Physicians' Health Study II Randomized Controlled Trial. JAMA, 2012 DOI: 10.1001/jama.2012.14805

5.       S. Wassertheil-Smoller, A. P. McGinn, N. et al. Multivitamin and mineral use and breast cancer mortality in older women with invasive breast cancer in the women’s health initiative. Breast Cancer Research and Treatment, 2013; DOI: 10.1007/s10549-013-2712-x

6.       J Massa, E Cho et al. Long-term use of multivitamins and risk of colorectal adenoma in women, British Journal of Cancer , (12 November 2013) | doi:10.1038/bjc.2013.664

7.       Grima NA, Pase MP, Macpherson H, et al. The effects of multivitamins on cognitive performance: a systematic review and meta-analysis. Alzheimers Dis. 2012;29(3):561-9. doi: 10.3233/JAD-2011-111751.

8.       Peter P. Zandi, PhD; James C. Anthony, PhD et al. Reduced Risk of Alzheimer Disease in Users of Antioxidant Vitamin Supplements. Arch Neurol. 2004;61:82-88.

9.       Sano M, Ernesto C, Thomas RG, et al. A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer’s disease. N Engl J Med 1997;336:1216-22.

10.    Vitamin E May Delay Decline in Mild-to-Moderate Alzheimer’s Disease . JAMA, JAN-1, 2014 

11.    Northumbria University (2010, May 20). Multivitamins can add sparkle for healthy young people News Release.

12.    Rebecca J. Schmidt, Robin L. Hansen, et al. Prenatal Vitamins, One-carbon Metabolism Gene Variants, and Risk for Autism. Epidemiology, 2011

13.    Aslam T, Delcourt C, et al. Micronutrients in age-related macular degeneration. Ophthalmologica. 2013;229(2):75-9. doi: 10.1159/000343708. Epub 2012 Nov 20.

14.    Age-Related Eye Disease Study Research Group. Control Clin Trials. 1999; 20 (6):573-600

15.    Chew, E. Presentation at Retina Subspecialty Day, American Academy of Ophthalmology Annual Meeting, Las Vegas USA, 10 Nov, 2006.

Looking after your liver after the festive season

Getting Our Liver and Body Back To NormalAfter the Holidays

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. So good eating is the best way to get back to normal.

Which diet is best

The Mediterranean diet may be the best way to go this diet includes fruits, vegetables and grains and incorporates the basics of healthy eating, a splash of olive oil and perhaps even a glass of red wine.  For example, residents of Greece average six or more servings a day of antioxidant-rich fruits and vegetables.

Regardless of whether you want to loose weight, following the Mediterranean-style diet results in a 9 percent decrease in levels of low density cholesterol (LDL) known as "bad" cholesterol.(1)  

The liver may also need a little attention

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 and if you have been overindulging in alcohol then your liver may have suffered.

Also overuse of  certain drugs including alcohol and paracetamol can cause  liver damage.

It is best to not take paracetamol and alcohol together, particularly if you have been drinking heavily the night before paracetamol can cause serious liver damage in overdose.

A sluggish liver a term that describes a situation in which your liver and gall bladder are not functioning as well as they could be and can contribute to indigestion and poor elimination of toxins from the body.

Foods that help the liver

Include the following foods in your diet Avocado, Beets, Garlic, Apples Lemon/Lime, Leafy Greens, Green Tea, Walnuts and Grapefruit. Raw dark green colored vegetables and grasses such as alfalfa, barley leaf, wheat grass and great and can make a good tasting blended drink when some fruit is added.

Herbs to the rescue

Dandelion and milk thistle are liver tonic herbs that may 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.  Traditionally used to help provide relief of indigestion, bloating, flatulence and loss of appetite. Blackmores Digestive Bitters is a liquid and should be taken before meals in order to achieve the maximum benefit.

Now don't forget the exercise

Walking cycling and swimming are all great. 

Just a few changes to the diet and some moderate exercise three times weekly and you will be 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.

Climate and environment quick quiz

Life Survival Training
Climate and environment  quick quiz

In Australia which natural disaster is responsible for more than 5,300 deaths and accounts for more deaths than all other disasters combined?

a - Fire
b- Flood
c- Heat
d- Earthquake
e- Lightning
f- Cold
g- Storm
h- Cyclone

2. In the devastating fires of Black Saturday in Victoria in 2009 shockingly 173 people lost their lives. At that time during the heat wave , not in the fire area, in Victoria some people died from heat stroke was that number;
a- 28
b- 87
c- 374
d- 105

3. What is a WBGT, is it

a- A weight balancing device
b- A device that calculates body mass index
c- A device to measure specific climatic conditions

4. What is an increase in core body temperature of over 40.5C indicate

a- It’s very hot
b- Drink more water and get into the shade
c- Heat stroke - Aggressively start cooling the body and call for urgent medical aid

Treat heat injury seriously it’s a killer

Answer is C for all questions

Allergies, Hay Fever and Sinusitis help with natural medicine

Allergies, Hay Fever and Sinusitis

 Russell Setright

With the approach of spring and through summer, unfortunately many people  suffer from a number of allergy symptoms. These symptoms  vary with the causative agent, called an allergen, and with the part of the body affected. The  symptoms of allergic reaction include asthma, hay fever and rhinitis, itchy eyes and throat, and  sinusitis.

What is an allergic reaction

Allergic reaction occurs when the immune system, which normally only reacts to dangerous foreign substances, "mistakes" the potentially harmless allergen for an invader, such as a virus.  The body's immune system reacts to an allergen by producing antibodies and causing the release of histamine. Histamine, in turn, affects the blood vessels and mucous membranes,  causing them to swell, become congested and discharge mucus and watery fluid.

The most severe type of allergic reaction is called anaphylactic shock. This is a rare and extreme allergic reaction to an allergen. Common triggers of anaphylactic shock are; bee or wasp stings, penicillin, peanuts and certain types of sea foods.  Anaphylactic shock is characterised by a severe drop in blood pressure,  trouble breathing, abdominal pain, diarrhoea, swelling of the tongue and throat, which can lead to asphyxiation and death. Anyone suffering from this type of shock needs urgent medical treatment which requires the injection of the hormone adrenalin.

Luckily, most people don't have such severe reactions to allergens however, hay fever, sinusitis and asthma are common and extremely debilitating. These types of allergic reaction are usually caused by airborne pollens from flowers, dust mites, cereal grains, fungi and rust. Moulds also  can be devastating to many allergy sufferers. Moulds release particles during their reproductive cycle that are borne in the air, and when inhaled, can trigger an allergic reaction. Other common allergens, include cosmetics, animal fur, feathers, textile dyes, cigarette smoke, bacteria and chemical pollutants in the atmosphere. Even heat, cold, and light may cause allergy in susceptible people. 

If you are an allergy sufferer, identifying the cause of the problem and removing it,  is an obvious solution, but, it is not always that simple. If the cause is your loved family pet  or the polluted air in the city were you work, removal of the problem may not be possible. Don't despair, there are other options open to you. An air filter in the home can  remove the animal dander and fur from the air, allowing your loved pet cat or dog to remain the family friend. Its also important to air your house allowing the sun in. This will help reduce the formation of mould and kill dust mites.

Can Supplements help

Herbs and vitamin supplements can  bring relief, and even help prevent further attacks. Horseradish and garlic have been used successfully for years in the treatment and prevention of hay fever and allergy symptoms. Horseradish, once ingested, gives off mustard gas, which flushes the sinus and nasal passages, ridding them of the irritants that are causing the problem, at the same time desensitising the delicate nasal membranes and  preventing further irritation and attacks. Garlic has an expectorant and drying effect on the sinuses. It will help clear that runny nose, and because of its bacteriostatic and antiseptic properties, it helps treat and prevent  the onset of sinusitis. Elder flowers (sambucus) and echinacea are herbs that are also effective in the management of hay fever and sinusitis. Vitamin C, 1,000 mg taken morning and night, lowers the histamine level in the blood and reduces allergic response.

For centuries, the herb Pelargonium sidoides has been traditionally used in South Africa for the treatment of respiratory diseases. The common name for this herb is umckaloabo which is derived from the Zulu language and means “heavy cough”. Today specialised farms using ecological cultivation methods produce P. sidoides.

This herb is now available in Australia from Blackmores in their product  Kaloba® which has been clinically proven to provide relief of acute bronchitis symptoms after 7 days (45% of the patients taking Kaloba® experienced recovery after 7 days compared to 6.4% taking a placebo), it also can help speed up recovery.

Preliminary evidence suggests that P. sidoides may assist in acute bronchitis and acute sinusitis by preventing the reproduction of various respiratory viruses and inhibiting the adhesion of certain bacteria to respiratory cells. Kaloba® also helps to clear excess mucus from the respiratory system during acute sinusitis or acute bronchitis.

Foods to avoid

Avoid foods containing sulfite, amine and salicylates, which may cause allergies and may need to be restricted in the diet. If this is the case then remove these foods group by group.

Establish the level of the food group by avoiding eating any of the foods listed under any one of the food groups i.e. salicylate, amine or sulfite for a period of five weeks. You may now add these foods to the diet but this must only be done one food at a time. If the food causes any problems or a recurrence of symptoms then discontinue this food for three months before trying again.                                                                   

 So, before you dive for the antihistamines, consider the natural way and the results could surprise you.

 #heyfever #allergies #sinusitis