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.
Showing posts with label lifestyle. Show all posts
Showing posts with label lifestyle. Show all posts
Monday, September 29, 2008
Monday, June 30, 2008
acne rosacea
Bill Clinton’s ruddy face may not be due to illicit meetings involving cigars and interns alone, he is one of the many men and women to live with a skin condition once known as the “curse of the Celts” aka acne rosacea (AR).
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
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, February 18, 2008
Heart health
The cardiovascular system (CVS) includes our blood, the network of vessels that carries it around the body and the heart, which is a large muscle that pumps the blood though the vessels. The CVS interacts with almost every other part of the body through over 160,000 kilometres of blood vessels.
There are many things that can go wrong within the system. But beyond being born with CVS defects or trauma (such as causing massive blood loss) the most common problems that arise in the CVS are from the vessels (a bit like pipes) blocking up, becoming too rigid or generally shutting down, blood clots causing major obstructions in the blood vessels, or the heart itself failing (problems with the valves, electrical impulses, outer layer of the heart, the actual muscle itself etc). Because of the close interaction of the CVS with other body systems, a problem elsewhere can have a secondary effect on the CVS for example lung or kidney disease or even an infection.
The aim of good CVS care is to prevent the pipes clogging up (a common source of high blood pressure) or hardening, keeping the weight within normal range so the heart doesn’t have to work harder to pump blood around the body and exercising that big muscle – the heart, appropriately. But as almost every aspect of our health can impact on our CVS – general wellbeing including balance in our body, mind and spirit is essential.
Key nutrients for the CVS
Ultimately being deficient in any essential nutrient can impact on our heart health, however the following have the most direct effect to prevent or moderate common CVS problems.
Vitamin E: Considered the king of antioxidants, it assists the CVS in many ways. One key action is by reducing or preventing oxidation of cholesterol, which can otherwise form a fatty plaque on vessel walls (causing constriction and blockages). To have the most impact on preventing oxidation, Vitamin E works better in a combination with all the other antioxidants.
Currently there is controversy regarding the effectiveness of Vitamin E in heart health. This article by Jeffrey Blumberg helps explain some of the anomalies in current research on the subject.
Coenzyme Q10 (CoQ10): a naturally occurring coenzyme essential to the production of cellular energy, this new kid on the block (in regards to the history of modern nutrition) is especially important in heart muscle function and as in stopping oxidation of “bad” cholesterol. Conversely the group of drugs known as statins, to lower cholesterol, reduced CoQ10 levels leading to a nutritionally counterproductive side effect).
A recent meta-analysis of 12 studies involving CoQ10, showed it’s potential to significantly lower high blood pressure.
Fish oil: Omega 3 Fatty acids had a recent show of their own. Apart from overall health support, there is increasing evidence for fish oils and heart health. One of the most recent is in the revision of guidelines handed down in the UK for patients who have suffered a heart attack. These include – a Mediterranean diet, regular exercise of 30 minutes a day and at least 7 g of Omega 3 FA/week.
(Listen to my podcast on omega 3 fats)
Garlic: bad news for those who don’t like garlic breath as it’s the smelly sulphur compounds in it that benefit the heart! One key new finding is that it significantly reduces the tension in vessel walls (remember that narrow vessels increase blood pressure as the heart has to work harder to force the blood through smaller ‘pipes’).
Diet
The Mediterranean diet: rich in fish and natural plant oils, fruits, vegetables, nuts, beans and grains (also low in red meat, processed and fried foods) can form the basis of a healthy CVS eating plan. Eat food that looks like it does when it comes from the fields and the sea, use good quality cold pressed vegetable oils as dressings (cooking with any oil caused oxidation) and have masses of fruit and vegetables. Keep in mind that what you eat at an Italian or Greek restaurant is not usually what a family would have at home – a Mediterranean meal has lots of salad and vegetable dishes. In a restaurant we tend to choose the festive foods and eat them at the expense at all the other components that would balance the richness.
Salt: the cook’s best friend, is nature’s own flavour enhancer. Though a little can help balance our electrolytes, too much can harden our arteries and raise our blood pressure. The more salt we eat, the higher the flavour threshold is so that we want to have more to make the food taste good. Having a rest from salt (which includes all processed foods or restaurant meals, rather than just the table salt we might add) for a week can help reset your tastebuds.
However, though salt is an easy culprit it is really about mineral balance. While excess sodium (the key ingredient in salt is sodium chloride) can raise blood pressure and cause CVS havoc it is actually about sodium levels relevant to potassium. We need at least as much potassium as sodium to keep blood pressure normalised. Potassium is high in vegetable foods eg: fruit, vegetables and legumes. Sodium is high in processed food eg: ham and cheese. Diuretics cause potassium loss. Magnesium (also rich in plant foods) is the other key mineral to sodium balance.
The cholesterol controversy: while a good balance between high density (“good”) and low density (“bad”) cholesterol is a key to keeping good heart health, to have very low overall cholesterol is not necessarily the answer for a long and healthy life. For notes from a previous show on cholesterol, with references to the whole conundrum click here. Note – independent medical advice now suggests that cholesterol-lowering drugs have the most benefit for middle-aged men with a history of cardiovascular disease. For people outside that age group, women or men who have no signs of cardiovascular disease – always get a second opinion before commencing this type of medication.
(Listen to my podcast on cholesterol
Lifestyle
Appropriate exercise: doesn’t have to be doing a triathlon (unless that is what you love) – think about strength, flexibility and endurance – not just getting aerobic, heart rate increasing exercise. Walking is one of the safest, convenient and most stuck-at forms of exercise. Aim for at least half an hour a day of dedicated exercise is the place to start.
Smoking : do we even need to go there? There is overwhelming evidence linking smoking (any type of vegetation) and CVS disease! If you would like to give up smoking consider hypnotherapy, which has a high success rate in people who genuinely want to quit by reducing cravings and increasing will power.
Stress: As part of our survival mechanism our primitive nervous system (ANS) triggers an increase in blood flow and heart activity. While in a healthy person an episode of acute stress should not lead to a heart attack – it is not unusual for even a young person to experience chest pain and an elevated or erratic heart beat. Prolonged stress does many things, including long term increased heart activity, reducing levels of cardio-protective nutrients and increasing inflammatory hormones in the body. On top of that at such times of stress other protective lifestyle measures may drop off, such as healthy sleeping patterns, diet and exercise. People may also drink more alcohol and caffeine, increase cigarette intake or use other drugs, which may ultimately damage the CVS.
Happiness: Will being happy keep your CVS healthy? Other than happiness being an antidote to stress, studies are emerging that when happy people do become stressed the negative CVS effects of it are less. One study showed that happy people had significantly lower levels of cortisol (associated with stress, type 2 diabetes, hypertension and autoimmune diseases) and less plasma fibrinogen (to do with inflammation and blood clots – a cause of heart attacks and strokes).
Join the Happiness Thread.
There are many things that can go wrong within the system. But beyond being born with CVS defects or trauma (such as causing massive blood loss) the most common problems that arise in the CVS are from the vessels (a bit like pipes) blocking up, becoming too rigid or generally shutting down, blood clots causing major obstructions in the blood vessels, or the heart itself failing (problems with the valves, electrical impulses, outer layer of the heart, the actual muscle itself etc). Because of the close interaction of the CVS with other body systems, a problem elsewhere can have a secondary effect on the CVS for example lung or kidney disease or even an infection.
The aim of good CVS care is to prevent the pipes clogging up (a common source of high blood pressure) or hardening, keeping the weight within normal range so the heart doesn’t have to work harder to pump blood around the body and exercising that big muscle – the heart, appropriately. But as almost every aspect of our health can impact on our CVS – general wellbeing including balance in our body, mind and spirit is essential.
Key nutrients for the CVS
Ultimately being deficient in any essential nutrient can impact on our heart health, however the following have the most direct effect to prevent or moderate common CVS problems.
Vitamin E: Considered the king of antioxidants, it assists the CVS in many ways. One key action is by reducing or preventing oxidation of cholesterol, which can otherwise form a fatty plaque on vessel walls (causing constriction and blockages). To have the most impact on preventing oxidation, Vitamin E works better in a combination with all the other antioxidants.
Currently there is controversy regarding the effectiveness of Vitamin E in heart health. This article by Jeffrey Blumberg helps explain some of the anomalies in current research on the subject.
Coenzyme Q10 (CoQ10): a naturally occurring coenzyme essential to the production of cellular energy, this new kid on the block (in regards to the history of modern nutrition) is especially important in heart muscle function and as in stopping oxidation of “bad” cholesterol. Conversely the group of drugs known as statins, to lower cholesterol, reduced CoQ10 levels leading to a nutritionally counterproductive side effect).
A recent meta-analysis of 12 studies involving CoQ10, showed it’s potential to significantly lower high blood pressure.
Fish oil: Omega 3 Fatty acids had a recent show of their own. Apart from overall health support, there is increasing evidence for fish oils and heart health. One of the most recent is in the revision of guidelines handed down in the UK for patients who have suffered a heart attack. These include – a Mediterranean diet, regular exercise of 30 minutes a day and at least 7 g of Omega 3 FA/week.
(Listen to my podcast on omega 3 fats)
Garlic: bad news for those who don’t like garlic breath as it’s the smelly sulphur compounds in it that benefit the heart! One key new finding is that it significantly reduces the tension in vessel walls (remember that narrow vessels increase blood pressure as the heart has to work harder to force the blood through smaller ‘pipes’).
Diet
The Mediterranean diet: rich in fish and natural plant oils, fruits, vegetables, nuts, beans and grains (also low in red meat, processed and fried foods) can form the basis of a healthy CVS eating plan. Eat food that looks like it does when it comes from the fields and the sea, use good quality cold pressed vegetable oils as dressings (cooking with any oil caused oxidation) and have masses of fruit and vegetables. Keep in mind that what you eat at an Italian or Greek restaurant is not usually what a family would have at home – a Mediterranean meal has lots of salad and vegetable dishes. In a restaurant we tend to choose the festive foods and eat them at the expense at all the other components that would balance the richness.
Salt: the cook’s best friend, is nature’s own flavour enhancer. Though a little can help balance our electrolytes, too much can harden our arteries and raise our blood pressure. The more salt we eat, the higher the flavour threshold is so that we want to have more to make the food taste good. Having a rest from salt (which includes all processed foods or restaurant meals, rather than just the table salt we might add) for a week can help reset your tastebuds.
However, though salt is an easy culprit it is really about mineral balance. While excess sodium (the key ingredient in salt is sodium chloride) can raise blood pressure and cause CVS havoc it is actually about sodium levels relevant to potassium. We need at least as much potassium as sodium to keep blood pressure normalised. Potassium is high in vegetable foods eg: fruit, vegetables and legumes. Sodium is high in processed food eg: ham and cheese. Diuretics cause potassium loss. Magnesium (also rich in plant foods) is the other key mineral to sodium balance.
The cholesterol controversy: while a good balance between high density (“good”) and low density (“bad”) cholesterol is a key to keeping good heart health, to have very low overall cholesterol is not necessarily the answer for a long and healthy life. For notes from a previous show on cholesterol, with references to the whole conundrum click here. Note – independent medical advice now suggests that cholesterol-lowering drugs have the most benefit for middle-aged men with a history of cardiovascular disease. For people outside that age group, women or men who have no signs of cardiovascular disease – always get a second opinion before commencing this type of medication.
(Listen to my podcast on cholesterol
Lifestyle
Appropriate exercise: doesn’t have to be doing a triathlon (unless that is what you love) – think about strength, flexibility and endurance – not just getting aerobic, heart rate increasing exercise. Walking is one of the safest, convenient and most stuck-at forms of exercise. Aim for at least half an hour a day of dedicated exercise is the place to start.
Smoking : do we even need to go there? There is overwhelming evidence linking smoking (any type of vegetation) and CVS disease! If you would like to give up smoking consider hypnotherapy, which has a high success rate in people who genuinely want to quit by reducing cravings and increasing will power.
Stress: As part of our survival mechanism our primitive nervous system (ANS) triggers an increase in blood flow and heart activity. While in a healthy person an episode of acute stress should not lead to a heart attack – it is not unusual for even a young person to experience chest pain and an elevated or erratic heart beat. Prolonged stress does many things, including long term increased heart activity, reducing levels of cardio-protective nutrients and increasing inflammatory hormones in the body. On top of that at such times of stress other protective lifestyle measures may drop off, such as healthy sleeping patterns, diet and exercise. People may also drink more alcohol and caffeine, increase cigarette intake or use other drugs, which may ultimately damage the CVS.
Happiness: Will being happy keep your CVS healthy? Other than happiness being an antidote to stress, studies are emerging that when happy people do become stressed the negative CVS effects of it are less. One study showed that happy people had significantly lower levels of cortisol (associated with stress, type 2 diabetes, hypertension and autoimmune diseases) and less plasma fibrinogen (to do with inflammation and blood clots – a cause of heart attacks and strokes).
Join the Happiness Thread.
An anecdotal experience of hypertension
A non-smoking, 46 yo male with moderate to high essential hypertension and family history of myocardial infarction at a similar age monitored his blood pressure twice a day for 2 weeks, with the support of his GP and naturopath. He drank no caffeine and his diet was basically Mediterranean at home. Stress levels were variable (though not excessive) through the trial and exercise was moderate.
In reviewing his data the 3 most significant factors in raising his blood pressure were:
Salt – immediate worsening of hypertension. Despite having a higher than average intake of plant foods, the peak in sodium levels had a definite negative impact on blood pressure.
Alcohol – intake over recommended units of alcohol caused a delayed worsening of hypertension causing a peak around 24 hours later.
Feeling cold – feeling physically cold caused immediate worsening of hypertension, relieved by having a warm shower. (Peripheral circulation narrows down in a response to cold causing an increase in central pressure).
Managing these factors has allowed him to avoid medication, usually multiple drugs for the rest of his life. But he needs to remain vigilant and have regular check ups.
Subscribe to:
Posts (Atom)
