Leading consumer group Choice has found the majority of cereals on the Australian market have too much sugar and/or salt. Of the products aimed at children, only 2 out of 40 had acceptable levels. The “winners” were weet-bix and vita-brits.
But there is a problem that seems to get overlooked in these surveys, how many children don’t add sweetener to these rather unpalatable products? While the lumps of highly processed wheat meet the acceptable nutrient levels, it is a rare child who eats them without a load of sugar. Why? Because they taste like lumps of highly processed wheat! Remember also that even if you have an exceptional child who forgoes the sugar, that the nutritional analysis is based on a standard serve. If they load up the bowl, like the role model sportsmen spruiking the cereal do, then they could also be reaching unacceptable levels of sugar and salt.
Take home message:
Almost all breakfast cereals marketed at children have unacceptable levels of sugar and/or salt.
It you do buy the “healthier” options, do not add sugar, just some fresh fruit for sweetness and flavour.
A healthier winter breakfast is porridge cooked with sultanas and banana.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Wednesday, April 29, 2009
Monday, April 27, 2009
whooping cough
What is whooping cough?
Caused by the Bordetella pertussis bacteria, it is highly contagious and spread through droplets from the mucosa (eg: nose and mouth). The incubations period lasts 7-20 days. The initial symptoms are of a typical head cold which then develops into a lasting, paroxysmal cough. The cough classically has a “whoop” sound as the person breathes in. This is may be more distinguishable in a child rather than an adult.
In the western world there is usually a whooping cough epidemic every 2-4 years.
You can hear how whooping cough sound in a child and an adult.
Who gets whooping cough?
While pertussis is thought of as a childhood disease, in Australia with an infant vaccine rate of at least 90% the majority of people who develop the disease in this country are over the age of 15. But adult cases often fall under the radar.
Whooping cough in babies is sometimes fatal. The majority of deaths form the bacteria are in those under 6 months old. In adults the disease is much milder and rarely deadly.
According to the latest edition of the Australian Prescriber 10–35% of subacute coughs in adults are due to pertussis. As the symptoms are milder than in children and there may be little or no “whoop”, this may be a conservative estimate. In adults the cough is often persistent, giving it the name of the “100 day cough”. A specimen is needed to grow a culture to determine if pertussis is the cause. However even with a diagnosis there is no miracle cure for the condition. Australian Prescriber and the Cochrane collaboration conclude that antibiotics may reduce the infectious period but do not change the duration of the symptoms.
The biggest problems associated with adult pertussis are difficulties sleeping due to the spasmodic cough; the force of the cough causing urinary incontinence or a broken rib and a small number of people may develop pneumonia.
Why is whooping cough so common when we have such an effective immunisation campaign?
While Australia has one of the best immunisation uptakes in the world there are still some issues with the pertussis vaccine. No vaccine is 100% effective. Pertussis immunisation has a lower than normal rate of preventing a fully immunised child from developing the condition, with only 59-89% effectiveness. The vaccine offers immunity for approximately 4-6 years, requiring frequent boosters once the first three shots in the first 6 months of life take effect.
For those who have acquired the disease naturally, that too doesn’t offer life long immunity but secondary attacks are usually mild and often unrecognized.
How can naturopathy help you get over whooping cough?
While prevention is always the key with natural therapies, pertussis is a particularly tenacious virus and therefore even healthy children and adults can succumb. If there is an outbreak near you consider taking a good quality echinacea extract at full dose and follow the other prevention guidelines.
For adults with the dreaded “100 day cough” in my experience if treated early enough with herbs and nutrients if can decrease the duration of the symptoms by a number of weeks but there is no evidence based medicine review to support this.
Obviously rest is important. With sleep disturbances due to the hacking cough, getting enough rest is a big problem. This is time to cut your schedule back to the bare minimum.
Use warming spices such as aniseed and cinnamon in your hot drinks and food. Cook with plenty of onion and garlic and remember to increase the amount of orange vegetables in your diet. It is a good idea to skip the flour and dairy while you are have a lot of phlegm.
Steam inhalations can soothe the spasmy cough as well as deliver some anti-infective constituents to the lungs. Add 1 or 2 drops of cypress, eucalyptus or tee tree essential oil to a bowl of hot water and breath in slowly, covering your head and bowl with a towel to trap the steam.
As it can be difficult to move the mucus out of the lungs onion cough syrup makes a simple home remedy to help thin the phlegm and make it easier to expel. Slice a brown onion, cover with runny honey and leave covered in the fridge. After a couple of hours the syrup is formed. Adults take 1 tablespoon 3 times a day to increase expectoration.
A qualified herbalist might treat with the following herbs:
Immune support include: echinacea, astragalus, olive leaf, wild indigo, thyme.
Respiratory antispasmodics include: sundew, mullein and elecampane
Soothing demulcent herbs include: licorice (not the confectionary kind) and marshmallow.
For nighttime relief wild cherry is a natural cough suppressant. Generally a suppressant is only used to help someone get some sleep.
Caused by the Bordetella pertussis bacteria, it is highly contagious and spread through droplets from the mucosa (eg: nose and mouth). The incubations period lasts 7-20 days. The initial symptoms are of a typical head cold which then develops into a lasting, paroxysmal cough. The cough classically has a “whoop” sound as the person breathes in. This is may be more distinguishable in a child rather than an adult.
In the western world there is usually a whooping cough epidemic every 2-4 years.
You can hear how whooping cough sound in a child and an adult.
Who gets whooping cough?
While pertussis is thought of as a childhood disease, in Australia with an infant vaccine rate of at least 90% the majority of people who develop the disease in this country are over the age of 15. But adult cases often fall under the radar.
Whooping cough in babies is sometimes fatal. The majority of deaths form the bacteria are in those under 6 months old. In adults the disease is much milder and rarely deadly.
According to the latest edition of the Australian Prescriber 10–35% of subacute coughs in adults are due to pertussis. As the symptoms are milder than in children and there may be little or no “whoop”, this may be a conservative estimate. In adults the cough is often persistent, giving it the name of the “100 day cough”. A specimen is needed to grow a culture to determine if pertussis is the cause. However even with a diagnosis there is no miracle cure for the condition. Australian Prescriber and the Cochrane collaboration conclude that antibiotics may reduce the infectious period but do not change the duration of the symptoms.
The biggest problems associated with adult pertussis are difficulties sleeping due to the spasmodic cough; the force of the cough causing urinary incontinence or a broken rib and a small number of people may develop pneumonia.
Why is whooping cough so common when we have such an effective immunisation campaign?
While Australia has one of the best immunisation uptakes in the world there are still some issues with the pertussis vaccine. No vaccine is 100% effective. Pertussis immunisation has a lower than normal rate of preventing a fully immunised child from developing the condition, with only 59-89% effectiveness. The vaccine offers immunity for approximately 4-6 years, requiring frequent boosters once the first three shots in the first 6 months of life take effect.
For those who have acquired the disease naturally, that too doesn’t offer life long immunity but secondary attacks are usually mild and often unrecognized.
How can naturopathy help you get over whooping cough?
While prevention is always the key with natural therapies, pertussis is a particularly tenacious virus and therefore even healthy children and adults can succumb. If there is an outbreak near you consider taking a good quality echinacea extract at full dose and follow the other prevention guidelines.
For adults with the dreaded “100 day cough” in my experience if treated early enough with herbs and nutrients if can decrease the duration of the symptoms by a number of weeks but there is no evidence based medicine review to support this.
Obviously rest is important. With sleep disturbances due to the hacking cough, getting enough rest is a big problem. This is time to cut your schedule back to the bare minimum.
Use warming spices such as aniseed and cinnamon in your hot drinks and food. Cook with plenty of onion and garlic and remember to increase the amount of orange vegetables in your diet. It is a good idea to skip the flour and dairy while you are have a lot of phlegm.
Steam inhalations can soothe the spasmy cough as well as deliver some anti-infective constituents to the lungs. Add 1 or 2 drops of cypress, eucalyptus or tee tree essential oil to a bowl of hot water and breath in slowly, covering your head and bowl with a towel to trap the steam.
As it can be difficult to move the mucus out of the lungs onion cough syrup makes a simple home remedy to help thin the phlegm and make it easier to expel. Slice a brown onion, cover with runny honey and leave covered in the fridge. After a couple of hours the syrup is formed. Adults take 1 tablespoon 3 times a day to increase expectoration.
A qualified herbalist might treat with the following herbs:
Immune support include: echinacea, astragalus, olive leaf, wild indigo, thyme.
Respiratory antispasmodics include: sundew, mullein and elecampane
Soothing demulcent herbs include: licorice (not the confectionary kind) and marshmallow.
For nighttime relief wild cherry is a natural cough suppressant. Generally a suppressant is only used to help someone get some sleep.
Monday, September 29, 2008
PMS
What is Premenstrual Syndrome?
As the name suggest PMS refers to symptoms that reoccur in the second half of the menstrual cycle (also known as the luteal phase). The most common types of PMS include:
Anxiety, depression, mood swings, aggression, tearfulness
Changes in energy – fatigue or increased energy and insomnia
Feeling more stressed
Cravings – for specific foods such as sugar or carbohydrates, or just greater quantities of food
“Hyperhydration” – i.e.: fluid retention: increased breast size, breast pain, general weight gain, being clumsier (possibly due to very slight fluid retention in the brain)
Flares of chronic conditions such as migraines, acne etc
Symptoms can technically occur any time from ovulation (mid-cycle) to the beginning of menstruation but in more commonly starts from one week to one day before the period. Once bleeding is established the symptoms usually disappear but may come back again the next month.
Any condition which is termed a “syndrome” tends to mean a cluster of symptoms which is not medically fully understood.
What causes PMS?
The common answer is a hormonal imbalance but in blood tests most women with PMS will show sex hormones within normal range A current theory suggest this is due to an increased sensitivity to circulating progesterone and its metabolites rather than abnormal concentrations of hormones. The role of neurotransmitters such as serotonin are also being considered
Conventional treatment tends to use drugs to override an individual’s hormone response through the oral contraceptive pill (also implants and injections), antidepressants and diuretics. Research on the pill as a treatment for the condition tends to suggest that 1/3 of women will have less PMS, another 1/3 will have more and the rest will have no change in their condition.
Naturopathy concentrates on other triggers that may cause the hormonal sensitivity in the first place – such as nutrition, diet and lifestyle.
What is a natural approach to PMS?
Early research has identified low B6 and Magnesium to be significant triggers for PMS (both nutrients important in the health of the nervous system). But I’d caution against taking B vitamins on their own (i.e. not without all the other B’s) as this may cause other deficiencies. Look for a good multivitamin with at least 50 mg each of B6 and magnesium plus calcium and Vitamin E.
The herb Chaste Tree berry (Vitex agnus castus) has been proven to help regulate a variety of sex hormone related conditions. Dose is usually 1-2 gm a day and needs to be taken every day for at least 2-4 consecutive menstrual cycles. Do not take chaste tree if on the pill or other hormonal medication.
St Johns Wort (Hypericum perforatum) may help with mood changes, insomnia, stress and recurrent conditions like migraines due to its positive influence on serotonin. Like Chaste Tree it should be avoided when taking the pill etc (and check these other possible drug interactions) and needs to be taken for at least 3 months. The two herbs can be taken together but it is best to consult a qualified herbalist to make sure you are getting the best quality herbal preparation and in the correct quantities.
For fluid retention drinking 2-4 cups a day of nettle and/or dandelion leaf tea is effective.
Evening Primrose oil is another commonly prescribed remedy but this needs to be taken with other nutrients for it to have the desired effect so always take with a strong multivitamin. Therapeutic dose for EPO is very high; 6 grams a day, so make sure you are taking enough.
So called “natural progesterone” creams have been touted for the treatment of PMS but this is a misnomer. Straight Wild Yam creams (the unadulterated herb in a cream base to rub onto the skin) are ineffective as despite the herbs potential to be a starting point for a particular steroidal action (influencing the hormones) the body is unable to metabolise these starting blocks unaided. Other so-called natural creams begin with the herb in the laboratory and are then altered to create a pharmaceutical drug. While these may have some therapeutic effect these are no more “natural” than a type of hormone replacement therapy. (For more information see this article on bio-identical hormones)
Is there a special diet for PMS?
While supplementing with vitamins is a good place to start treatment, long term dietary change is the key to controlling this condition in the long term.
Wholefoods – raw nuts, seeds, legumes, unrefined grains (eg: oats, brown rice, millet, quinoa etc) plus fish and lots of fruit and vegetables are the key.
Foods to avoid include refined foods (especially sugar), caffeine, alcohol and salt.
It is important to eat like this the whole month not just in the second half of the cycle.
What are some other ways you can create a PMS-free life?
Anything that reduces background stress can reduce PMS, so all the tried and true stress busters such as regular exercise, meditation, yoga, tai chi etc are worth giving a go. Consider simplifying your life.
Nicotine and other recreational drugs tend to worsen PMS, if you need help to give up cigarettes or work with other addictions, I would recommend seeing a registered psychologist who specialises in hypnotherapy.
If you have emotional symptoms and the same issues arise for you every month, take a note of what your recurrent themes are. Take a look at them a week or two later when not feeling premenstrual and see if there are any emotional issues that still resonate with you. For example – if your self-esteem takes a dive, old grief arises, the same relationship issues come up, although these may be magnified out of proportion in the second half of the cycle they could be pointers to work on in therapy.
As the name suggest PMS refers to symptoms that reoccur in the second half of the menstrual cycle (also known as the luteal phase). The most common types of PMS include:
Anxiety, depression, mood swings, aggression, tearfulness
Changes in energy – fatigue or increased energy and insomnia
Feeling more stressed
Cravings – for specific foods such as sugar or carbohydrates, or just greater quantities of food
“Hyperhydration” – i.e.: fluid retention: increased breast size, breast pain, general weight gain, being clumsier (possibly due to very slight fluid retention in the brain)
Flares of chronic conditions such as migraines, acne etc
Symptoms can technically occur any time from ovulation (mid-cycle) to the beginning of menstruation but in more commonly starts from one week to one day before the period. Once bleeding is established the symptoms usually disappear but may come back again the next month.
Any condition which is termed a “syndrome” tends to mean a cluster of symptoms which is not medically fully understood.
What causes PMS?
The common answer is a hormonal imbalance but in blood tests most women with PMS will show sex hormones within normal range A current theory suggest this is due to an increased sensitivity to circulating progesterone and its metabolites rather than abnormal concentrations of hormones. The role of neurotransmitters such as serotonin are also being considered
Conventional treatment tends to use drugs to override an individual’s hormone response through the oral contraceptive pill (also implants and injections), antidepressants and diuretics. Research on the pill as a treatment for the condition tends to suggest that 1/3 of women will have less PMS, another 1/3 will have more and the rest will have no change in their condition.
Naturopathy concentrates on other triggers that may cause the hormonal sensitivity in the first place – such as nutrition, diet and lifestyle.
What is a natural approach to PMS?
Early research has identified low B6 and Magnesium to be significant triggers for PMS (both nutrients important in the health of the nervous system). But I’d caution against taking B vitamins on their own (i.e. not without all the other B’s) as this may cause other deficiencies. Look for a good multivitamin with at least 50 mg each of B6 and magnesium plus calcium and Vitamin E.
The herb Chaste Tree berry (Vitex agnus castus) has been proven to help regulate a variety of sex hormone related conditions. Dose is usually 1-2 gm a day and needs to be taken every day for at least 2-4 consecutive menstrual cycles. Do not take chaste tree if on the pill or other hormonal medication.
St Johns Wort (Hypericum perforatum) may help with mood changes, insomnia, stress and recurrent conditions like migraines due to its positive influence on serotonin. Like Chaste Tree it should be avoided when taking the pill etc (and check these other possible drug interactions) and needs to be taken for at least 3 months. The two herbs can be taken together but it is best to consult a qualified herbalist to make sure you are getting the best quality herbal preparation and in the correct quantities.
For fluid retention drinking 2-4 cups a day of nettle and/or dandelion leaf tea is effective.
Evening Primrose oil is another commonly prescribed remedy but this needs to be taken with other nutrients for it to have the desired effect so always take with a strong multivitamin. Therapeutic dose for EPO is very high; 6 grams a day, so make sure you are taking enough.
So called “natural progesterone” creams have been touted for the treatment of PMS but this is a misnomer. Straight Wild Yam creams (the unadulterated herb in a cream base to rub onto the skin) are ineffective as despite the herbs potential to be a starting point for a particular steroidal action (influencing the hormones) the body is unable to metabolise these starting blocks unaided. Other so-called natural creams begin with the herb in the laboratory and are then altered to create a pharmaceutical drug. While these may have some therapeutic effect these are no more “natural” than a type of hormone replacement therapy. (For more information see this article on bio-identical hormones)
Is there a special diet for PMS?
While supplementing with vitamins is a good place to start treatment, long term dietary change is the key to controlling this condition in the long term.
Wholefoods – raw nuts, seeds, legumes, unrefined grains (eg: oats, brown rice, millet, quinoa etc) plus fish and lots of fruit and vegetables are the key.
Foods to avoid include refined foods (especially sugar), caffeine, alcohol and salt.
It is important to eat like this the whole month not just in the second half of the cycle.
What are some other ways you can create a PMS-free life?
Anything that reduces background stress can reduce PMS, so all the tried and true stress busters such as regular exercise, meditation, yoga, tai chi etc are worth giving a go. Consider simplifying your life.
Nicotine and other recreational drugs tend to worsen PMS, if you need help to give up cigarettes or work with other addictions, I would recommend seeing a registered psychologist who specialises in hypnotherapy.
If you have emotional symptoms and the same issues arise for you every month, take a note of what your recurrent themes are. Take a look at them a week or two later when not feeling premenstrual and see if there are any emotional issues that still resonate with you. For example – if your self-esteem takes a dive, old grief arises, the same relationship issues come up, although these may be magnified out of proportion in the second half of the cycle they could be pointers to work on in therapy.
Monday, September 01, 2008
Healthy gums
Want to know the health secret that can save you thousands of dollars? It’s so simple you will kick yourself in years to come if you don’t do it. Ok here it is – the health tip of a life time…
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
It begins with a bit of blood when you brush your teeth, it blooms into some embarrassing bad breath and then before you know it there is talk of bone loss, loosing teeth and periodontist bills that will make your wallet shudder.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
Monday, June 16, 2008
migraine headaches
Just as a heavy cold is not the flu, a bad headache is not necessarily a migraine.
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
Monday, July 16, 2007
realm of the senses - touch
Most of us know about the benefits of touch. A hand being held, a full body massage, a hug after a hard day or an intimate encounter will usually give us an increased sense in wellbeing. On a deeper level, it tells us that we are accepted, lovable and safe.
Actual “evidence based medicine” affirming the therapeutic benefits of touch or more formally, massage are mixed. This is largely due to having sufficient numbers of studies meeting the criteria for meta-analysis (such as the number of participants and studies being ‘double blinded’ – it is very difficult to have a touch placebo).
To date scientific studies do tend to acknowledge the benefits of massage, which is the most ‘medical’ form of touch and most suited for this kind of analysis. Paul Ingraham sites studies showing massage benefits hypertension, post-operative recovery and even help patients with insomnia in stressful hospital environments.
Further studies suggest that massage may decrease pain and anxiety in cancer patients, decrease anxiety and boost the immune system in students who were massaged just before stressful exam and even increase alertness, while decreasing stress in office workers.
Some people don’t like to be touched. Often this is due to psychological or neurological disorders. In an otherwise healthy person who is episodically finding touch unpleasant it is possible that nutritional disorders can uncomfortably heighten your sensitivity to touch. Both a deficiency in vitamin B6 and an overdose of the same vitamin can give you a temporary loss of sensation or cause numbness, tingling or general nerve irritability. A Vitamin A deficiency is also known to disorder our senses.
It has been noted that people with Attention Deficiency Disorders are likely to be over sensitive to touch most likely this is due to how the brain processes this sense.
Winter dry skin
The commonest cause of dry skin in the cool months is more to do with what is going on inside, rather than out. As the thermometer drops, most people crank up the heating, which tends to be dry, hot air – not like the humidity in a tropical climate.
What can you do?
If possible, drop the heating down a degree or 2. At home 19c is plenty warm enough.
If it is practical to do so, place bowls of water near heating ducts or fixed heaters. A drop or 2 of essential oil is nice too, if there are not pets or small children who are likely to drink the water.
Moisturise – expensive is not always best. Use some testers to do some road testing to find what suits your skin best.
Actual “evidence based medicine” affirming the therapeutic benefits of touch or more formally, massage are mixed. This is largely due to having sufficient numbers of studies meeting the criteria for meta-analysis (such as the number of participants and studies being ‘double blinded’ – it is very difficult to have a touch placebo).
To date scientific studies do tend to acknowledge the benefits of massage, which is the most ‘medical’ form of touch and most suited for this kind of analysis. Paul Ingraham sites studies showing massage benefits hypertension, post-operative recovery and even help patients with insomnia in stressful hospital environments.
Further studies suggest that massage may decrease pain and anxiety in cancer patients, decrease anxiety and boost the immune system in students who were massaged just before stressful exam and even increase alertness, while decreasing stress in office workers.
Some people don’t like to be touched. Often this is due to psychological or neurological disorders. In an otherwise healthy person who is episodically finding touch unpleasant it is possible that nutritional disorders can uncomfortably heighten your sensitivity to touch. Both a deficiency in vitamin B6 and an overdose of the same vitamin can give you a temporary loss of sensation or cause numbness, tingling or general nerve irritability. A Vitamin A deficiency is also known to disorder our senses.
It has been noted that people with Attention Deficiency Disorders are likely to be over sensitive to touch most likely this is due to how the brain processes this sense.
Winter dry skin
The commonest cause of dry skin in the cool months is more to do with what is going on inside, rather than out. As the thermometer drops, most people crank up the heating, which tends to be dry, hot air – not like the humidity in a tropical climate.
What can you do?
If possible, drop the heating down a degree or 2. At home 19c is plenty warm enough.
If it is practical to do so, place bowls of water near heating ducts or fixed heaters. A drop or 2 of essential oil is nice too, if there are not pets or small children who are likely to drink the water.
Moisturise – expensive is not always best. Use some testers to do some road testing to find what suits your skin best.
Wednesday, July 11, 2007
a grain of truth
Below is an abstract of a recently published study showing, once more, that good food keeps you well. Or more specifically, whole grains stop your arteries clogging up (a major cause of heart disease) and also protect you from type 2 diabetes.
Whole grains, the plant foods that still look like they do when they are on the plant, husk and all (or as close to it as we are able to digest), make great winter foods. They also taste good, fill us up with slow release energy, keep our bowels regular and are packed full of nutrients.
Here's a little culinary motivation:
Quinoa is one of my favourite grains, some of the best recipes I've found for this gem is at 101 Cookbooks, also keep an eye out for it's author, Heidi Swanson's, new cookbook.
While you are there, check out what she does with brown rice as well.
Don't forget the joys of porridge on these cold mornings, a generous handful of barley in soups and stews and a millet pilaf for something different.
Study Reconfirms Importance of Whole Grains of Heart Health
By Greg Arnold, DC, CSCS, June 25, 2007,
abstracted from "Whole-grain intake and carotid artery atherosclerosis
in a multiethnic cohort: the Insulin Resistance Atherosclerosis Study"
in the 2007 issue of the American Journal of Clinical Nutrition
Along with the meteoric rise of type 2 diabetes (T2D) in the U.S.,
with currently more than 18 million Americans affected,1 is the rise
of cardiovascular disease (CVD), which took over 871,000 Americans in
2004.2 With the crucial role that diet plays in health, America's
shift from whole grains to refined grains3 has been thought to be
associated with accelerating the onsets of both CVD and T2D.4
Although the current recommendation for whole grain intake is at least
3 servings per day to promote health,5 Americans "fall far short" of
this.6 Now a new study7 has reconfirmed the importance of whole grain
consumption to help promote health.
In the study, nearly 1600 participants aged 40-69 years who
participated in the Insulin Resistance Atherosclerosis Study (IRAS)8
completed a 114-item food questionnaire. They also had blood tests
done and had an ultrasound of the carotid artery to measure its
thickness. The participants then returned 5 years later to have the
same measurements taken.
The researchers found "a strong, inverse association between
whole-grain intake" and artery thickness as well as insulin
sensitivity. They then compared these results to previous
research(9-11) that found as much as a 25% reduced risk for CVD with
higher whole grain intakes.
For the researchers, "These findings provide further support for the
potential beneficial role of whole grains in reducing atherosclerotic
cardiovascular disease."
Reference:
1 Diabetes Statistics posted on
www.diabetes.org/diabetes-statistics/prevalence.jsp
2 Cardiovascular Disease statistics posted on
www.americanheart.org/presenter.jhtml?identifier=4478
3 Gross LS, Li L, Ford ES, Liu S. Increased consumption of refined
carbohydrates and the epidemic of type 2 diabetes in the United
States: an ecologic assessment. Am J Clin Nutr 2004;79:774 –9
4 Stumvoll M, Goldstein BJ, van Haeften TW. Type 2 diabetes:
principles of pathogenesis and therapy. Lancet 2005;365:1333– 46
5 US Department of Agriculture. Dietary guidelines for Americans
2005.Internet: www.health.gov/dietaryguidelines/dga2005/
document/html/chapter5.htm 2005 (accessed 29 July 2005)
6 Cleveland LE, Moshfegh AJ, Albertson AM, Goldman JD. Dietary intake
of whole grains. J Am Coll Nutr 2000;19(suppl):331S– 8
7 Mellen PB. Whole-grain intake and carotid artery atherosclerosis
in a multiethnic cohort: the Insulin Resistance Atherosclerosis Study.
Am J Clin Nutr 2007; 85(6): 1495-1502
8 Wagenknecht LE, Mayer EJ, Rewers M, et al. The Insulin Resistance
Atherosclerosis Study (IRAS): objectives, design, and recruitment
results. Ann Epidemiol 1995;5:464 –72
9 Jacobs DR Jr, Meyer KA, Kushi LH, Folsom AR. Whole-grain intake may
reduce the risk of ischemic heart disease death in postmenopausal
women: the Iowa Women's Health Study. AmJ Clin Nutr 1998;68:248–57
10 Steffen LM, JacobsDRJr, Stevens J, Shahar E, Carithers T, Folsom
AR. Associations of whole-grain, refined-grain, and fruit and
vegetable consumption with risks of all-cause mortality and incident
coronary artery disease and ischemic stroke: the Atherosclerosis Risk
in Communities (ARIC) Study. Am J Clin Nutr 2003;78:383–90
11 Jensen MK, Koh-Banerjee P, Hu FB et al. Intakes of whole grains,
bran, and germ and the risk of coronary heart disease in men. Am J
Clin Nutr 2004;80:1492–9
Whole grains, the plant foods that still look like they do when they are on the plant, husk and all (or as close to it as we are able to digest), make great winter foods. They also taste good, fill us up with slow release energy, keep our bowels regular and are packed full of nutrients.
Here's a little culinary motivation:
Quinoa is one of my favourite grains, some of the best recipes I've found for this gem is at 101 Cookbooks, also keep an eye out for it's author, Heidi Swanson's, new cookbook.
While you are there, check out what she does with brown rice as well.
Don't forget the joys of porridge on these cold mornings, a generous handful of barley in soups and stews and a millet pilaf for something different.
Study Reconfirms Importance of Whole Grains of Heart Health
By Greg Arnold, DC, CSCS, June 25, 2007,
abstracted from "Whole-grain intake and carotid artery atherosclerosis
in a multiethnic cohort: the Insulin Resistance Atherosclerosis Study"
in the 2007 issue of the American Journal of Clinical Nutrition
Along with the meteoric rise of type 2 diabetes (T2D) in the U.S.,
with currently more than 18 million Americans affected,1 is the rise
of cardiovascular disease (CVD), which took over 871,000 Americans in
2004.2 With the crucial role that diet plays in health, America's
shift from whole grains to refined grains3 has been thought to be
associated with accelerating the onsets of both CVD and T2D.4
Although the current recommendation for whole grain intake is at least
3 servings per day to promote health,5 Americans "fall far short" of
this.6 Now a new study7 has reconfirmed the importance of whole grain
consumption to help promote health.
In the study, nearly 1600 participants aged 40-69 years who
participated in the Insulin Resistance Atherosclerosis Study (IRAS)8
completed a 114-item food questionnaire. They also had blood tests
done and had an ultrasound of the carotid artery to measure its
thickness. The participants then returned 5 years later to have the
same measurements taken.
The researchers found "a strong, inverse association between
whole-grain intake" and artery thickness as well as insulin
sensitivity. They then compared these results to previous
research(9-11) that found as much as a 25% reduced risk for CVD with
higher whole grain intakes.
For the researchers, "These findings provide further support for the
potential beneficial role of whole grains in reducing atherosclerotic
cardiovascular disease."
Reference:
1 Diabetes Statistics posted on
www.diabetes.org/diabetes-statistics/prevalence.jsp
2 Cardiovascular Disease statistics posted on
www.americanheart.org/presenter.jhtml?identifier=4478
3 Gross LS, Li L, Ford ES, Liu S. Increased consumption of refined
carbohydrates and the epidemic of type 2 diabetes in the United
States: an ecologic assessment. Am J Clin Nutr 2004;79:774 –9
4 Stumvoll M, Goldstein BJ, van Haeften TW. Type 2 diabetes:
principles of pathogenesis and therapy. Lancet 2005;365:1333– 46
5 US Department of Agriculture. Dietary guidelines for Americans
2005.Internet: www.health.gov/dietaryguidelines/dga2005/
document/html/chapter5.htm 2005 (accessed 29 July 2005)
6 Cleveland LE, Moshfegh AJ, Albertson AM, Goldman JD. Dietary intake
of whole grains. J Am Coll Nutr 2000;19(suppl):331S– 8
7 Mellen PB. Whole-grain intake and carotid artery atherosclerosis
in a multiethnic cohort: the Insulin Resistance Atherosclerosis Study.
Am J Clin Nutr 2007; 85(6): 1495-1502
8 Wagenknecht LE, Mayer EJ, Rewers M, et al. The Insulin Resistance
Atherosclerosis Study (IRAS): objectives, design, and recruitment
results. Ann Epidemiol 1995;5:464 –72
9 Jacobs DR Jr, Meyer KA, Kushi LH, Folsom AR. Whole-grain intake may
reduce the risk of ischemic heart disease death in postmenopausal
women: the Iowa Women's Health Study. AmJ Clin Nutr 1998;68:248–57
10 Steffen LM, JacobsDRJr, Stevens J, Shahar E, Carithers T, Folsom
AR. Associations of whole-grain, refined-grain, and fruit and
vegetable consumption with risks of all-cause mortality and incident
coronary artery disease and ischemic stroke: the Atherosclerosis Risk
in Communities (ARIC) Study. Am J Clin Nutr 2003;78:383–90
11 Jensen MK, Koh-Banerjee P, Hu FB et al. Intakes of whole grains,
bran, and germ and the risk of coronary heart disease in men. Am J
Clin Nutr 2004;80:1492–9
Friday, March 30, 2007
Restless legs
A recent study has found a connection between low iron (in the brain) and Restless Legs Syndrome. RSL is an annoying and at times debilitating condition, where there is an overwhelming desire to move your legs. It's a bit like having an itch that you must scratch, but in the muscles - the more you wriggle the legs the better the temporary relief. Though often the person has no control over whether they move their legs or not. This neurological condition can cause serious sleep deprivation, as well as lifestyle consequences.
A recent report on NPR gives a good overview of the condition and orthodox treatment options.
Comment
I find the iron connection fascinating, as in clinical practice I find other minerals such as magnesium, calcium and zinc can sometimes be a factor. Wider mineral testing may hold the key to controlling this condition. I’d suggest anyone with RSL seeks appropriate nutritional advice and along with dietary changes takes a strong multivitamin (including at least 20 mg elemental zinc).
I have also observed that regular exercise and herbal nervines may play a role in easing this condition.
A recent report on NPR gives a good overview of the condition and orthodox treatment options.
Comment
I find the iron connection fascinating, as in clinical practice I find other minerals such as magnesium, calcium and zinc can sometimes be a factor. Wider mineral testing may hold the key to controlling this condition. I’d suggest anyone with RSL seeks appropriate nutritional advice and along with dietary changes takes a strong multivitamin (including at least 20 mg elemental zinc).
I have also observed that regular exercise and herbal nervines may play a role in easing this condition.
Sunday, March 04, 2007
Make up your own mind
This morning I was writing a piece about how the 'official' messages we get about food inform our choices even when they fly in the face of common sense. One aspect of this being the impact of corporate sponsorship on some of our professional associations and other authorities we look to for unbiased, nutritional advice. While taking a break I picked up yesterdays “Age” and came across one of those vox pop style bites, this time asking leaders in appropriate professions whether “We should ban junk food such as McDonalds?” There smiling at me was the pretty face of Alison Graham, spokeswoman for the Dieticians Association of Australia. If you represented the peak orthodox organization for nutrition what message would you give about not just junk food, but McDonalds in particular? Her response did not surprise me. In a piece of perfect spin she was quoted as saying, “It’s wonderful that we have such a diverse food supply in Australia, so we can’t take choice away from people. Fast food is more than deep fried fatty foods: it can be quick and convenient and it’s here to stay, but they’re not all bad choices – salads, sushi and wraps can all be healthy”.
Once more, the take home message is that fast, or junk, food can actually be healthy. Let’s ignore the direct issue of the deep fried, empty caloried most popular choices and shift the focus to something innocuous like sushi, which I could be wrong, but don’t believe is actually on the multinational in question’s menu. What is more it is one step away from saying it is UnAustralian if we banned fast food. Choice is important! The positive spin on the fast food industry would seem curious from a member of the Dieticians Association if you didn’t realise that although McDonalds are not direct sponsors of the Association, unlike the industries providing the meat and cheese for their burgers, but have donated generously by way of things like purchasing a stall at their annual conference. The quote obtained from the Association could not have been better written if a lobbyist for McDonalds had dictated it.
While many of us do not directly consult a member of the DAA to teach us about food choices, other than by well-placed media quotes their influence is reaches wider than we would imagine. Recently I spoke to a final year Medical Student at the country’s leading medical. We chatted about the course and how they were assessed. I asked directly about nutritional training and she happily informed me they had a whole semester on it now. “Fantastic a whole semester on how to eat!” No, I was informed, it was actually about digestion and a little nutrition got tagged on the end. “How then do you teach your patients about healthy food choices?” I enquired. To which she responded about the handing over of pamphlets from the Heart Foundation (the organization that McDonalds has now paid at least $330,000 a year for the privilege of a few of their well placed ‘ticks’) and the DAA. “Or”, she added “I’d send them to a dietician or nutritionist”. “I’m curious”, I asked, “what is the difference between the two?” She admitted to not know, but would refer them anyway.
This did not engender me with hope as to the future of orthodox nutritional advice. Does the sponsorship of the DAA, by Nestle (a leading manufacturer of infant formula and controversial for it’s work in the developing world) indirectly influence advice given to a breastfeeding mother? Would a registered dietician ever cite the many studies that repeatedly prove that milk or even high calcium intake does not reduces the risk of fractures nor prevent osteoporosis, when Dairy Australia is a generous sponsor of the Association? Would they point out the biggest study to date, observing 120,000 woman for more than 10 years, not only disproved the dairy-healthy bones link but went further to show the more milk you drank the higher your chances of developing ovarian cancer? Not mentioning a study in one thing, but actively promoting contradictory advice is another.
While individuals of a profession may not speak for every member, using high profile doctors to advertise a product sends a much more universal message. Although that toothpaste ad doesn’t show us the face of the dentist, the milk commercial with high profile GP, Cindy Pan more than trades on her reputation, using her as the face of all doctors. In a nifty and possibly subliminal twist it goes even further by using a Chinese woman it neatly subverts the contradictory message that the majority of Asians are lactose intolerant. We should all drink milk, Cindy the doctor, media personality and Asian tells us it will give us strong bones, so it must be true!
Recently I went shopping with my 80 year old father. He has only had to acquaint himself with the supermarket in recent years and is a good consumer, taking time to read labels and pour over information about food ingredients. Diligently he grabbed the low fat, high calcium milk, the “lite” potato chips and chose a frozen dinner based on the Heart Foundation Tick. When I tried to point out a similar meal that had better ingredients he refused due to its tick-less packaging. I stayed silent on the irony of someone who has a classic lactose allergy choosing a milk that has higher lactose than its full fat counterparts. As for the chips, why bother mentioning the “lite” actually referred to the flavour and well, if you cant have clogged arteries in your ninth decade of life, when can you?
Once more, the take home message is that fast, or junk, food can actually be healthy. Let’s ignore the direct issue of the deep fried, empty caloried most popular choices and shift the focus to something innocuous like sushi, which I could be wrong, but don’t believe is actually on the multinational in question’s menu. What is more it is one step away from saying it is UnAustralian if we banned fast food. Choice is important! The positive spin on the fast food industry would seem curious from a member of the Dieticians Association if you didn’t realise that although McDonalds are not direct sponsors of the Association, unlike the industries providing the meat and cheese for their burgers, but have donated generously by way of things like purchasing a stall at their annual conference. The quote obtained from the Association could not have been better written if a lobbyist for McDonalds had dictated it.
While many of us do not directly consult a member of the DAA to teach us about food choices, other than by well-placed media quotes their influence is reaches wider than we would imagine. Recently I spoke to a final year Medical Student at the country’s leading medical. We chatted about the course and how they were assessed. I asked directly about nutritional training and she happily informed me they had a whole semester on it now. “Fantastic a whole semester on how to eat!” No, I was informed, it was actually about digestion and a little nutrition got tagged on the end. “How then do you teach your patients about healthy food choices?” I enquired. To which she responded about the handing over of pamphlets from the Heart Foundation (the organization that McDonalds has now paid at least $330,000 a year for the privilege of a few of their well placed ‘ticks’) and the DAA. “Or”, she added “I’d send them to a dietician or nutritionist”. “I’m curious”, I asked, “what is the difference between the two?” She admitted to not know, but would refer them anyway.
This did not engender me with hope as to the future of orthodox nutritional advice. Does the sponsorship of the DAA, by Nestle (a leading manufacturer of infant formula and controversial for it’s work in the developing world) indirectly influence advice given to a breastfeeding mother? Would a registered dietician ever cite the many studies that repeatedly prove that milk or even high calcium intake does not reduces the risk of fractures nor prevent osteoporosis, when Dairy Australia is a generous sponsor of the Association? Would they point out the biggest study to date, observing 120,000 woman for more than 10 years, not only disproved the dairy-healthy bones link but went further to show the more milk you drank the higher your chances of developing ovarian cancer? Not mentioning a study in one thing, but actively promoting contradictory advice is another.
While individuals of a profession may not speak for every member, using high profile doctors to advertise a product sends a much more universal message. Although that toothpaste ad doesn’t show us the face of the dentist, the milk commercial with high profile GP, Cindy Pan more than trades on her reputation, using her as the face of all doctors. In a nifty and possibly subliminal twist it goes even further by using a Chinese woman it neatly subverts the contradictory message that the majority of Asians are lactose intolerant. We should all drink milk, Cindy the doctor, media personality and Asian tells us it will give us strong bones, so it must be true!
Recently I went shopping with my 80 year old father. He has only had to acquaint himself with the supermarket in recent years and is a good consumer, taking time to read labels and pour over information about food ingredients. Diligently he grabbed the low fat, high calcium milk, the “lite” potato chips and chose a frozen dinner based on the Heart Foundation Tick. When I tried to point out a similar meal that had better ingredients he refused due to its tick-less packaging. I stayed silent on the irony of someone who has a classic lactose allergy choosing a milk that has higher lactose than its full fat counterparts. As for the chips, why bother mentioning the “lite” actually referred to the flavour and well, if you cant have clogged arteries in your ninth decade of life, when can you?
Monday, January 29, 2007
Food additive references
The evidence for and against food additives is probably the most contentious I have ever assessed, second only to vaccinations. They both are highly emotive.
The official (and this includes government and dieticians) line is that all additives that have been sanctioned for use in this country are safe (within a specified dosage range), though a few individuals have demonstrable allergies – they are the minority.
But some scientific (see clickable guide below) and certainly a lot of anecdotal evidence, seems to suggest otherwise.
Some aspects of the additive saga that have not been adequately investigated include the synergistic and cumulative effects of a wide variety of chemicals added to the diet, overall dosage of these different additives and environmental issues that may be causing us to be more intolerant/allergic individuals.
Additives generally considered safe:
Colours
101 (B2)
160(a) (betacarotene, Vitamin A)
Antioxidants
300-304 (types of Vitamin C)
306-309 (types of Vitamin E)
Emulsifier
322 (lecithin)
Stabilizers
375 (niacin)
40 (pectin)
In an allergic individual (prone to rashes, asthma, eczema, hayfever etc) treat all other additives with suspicion.
If you experience mood changes or suspect your child of having ADHD or learning difficulties – an unrefined diet will have the added benefit of being nutrient rich, regardless if the jury is still out on the role additives play in these conditions.
References
A clickable reference guide to each additive, linking to abstracts from medical databases
Food Intolerance Network - Sue Dengate (mother and author of books on food intolerances). Check out the Nasty Foods awards.
Top 20 additives to avoid and also the handful that are ok to eat.
MBM additive guide
update: check out a further post on additives in infant medicines
The official (and this includes government and dieticians) line is that all additives that have been sanctioned for use in this country are safe (within a specified dosage range), though a few individuals have demonstrable allergies – they are the minority.
But some scientific (see clickable guide below) and certainly a lot of anecdotal evidence, seems to suggest otherwise.
Some aspects of the additive saga that have not been adequately investigated include the synergistic and cumulative effects of a wide variety of chemicals added to the diet, overall dosage of these different additives and environmental issues that may be causing us to be more intolerant/allergic individuals.
Additives generally considered safe:
Colours
101 (B2)
160(a) (betacarotene, Vitamin A)
Antioxidants
300-304 (types of Vitamin C)
306-309 (types of Vitamin E)
Emulsifier
322 (lecithin)
Stabilizers
375 (niacin)
40 (pectin)
In an allergic individual (prone to rashes, asthma, eczema, hayfever etc) treat all other additives with suspicion.
If you experience mood changes or suspect your child of having ADHD or learning difficulties – an unrefined diet will have the added benefit of being nutrient rich, regardless if the jury is still out on the role additives play in these conditions.
References
A clickable reference guide to each additive, linking to abstracts from medical databases
Food Intolerance Network - Sue Dengate (mother and author of books on food intolerances). Check out the Nasty Foods awards.
Top 20 additives to avoid and also the handful that are ok to eat.
MBM additive guide
update: check out a further post on additives in infant medicines
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