HERE’S HOW TO STRESS LESS CHILDREN AND THEIR HABITS CARBS & STARCHES WHAT'S THE DIFFERENCE? YOU CAN AGE GRACEFULLY! MOVEMENT AS MEDICINE - QIGONG HAIR MINERAL ANALYSIS INFLAMMATION The ultimate guide to healthy living APRIL 2011 ISSUE 70 SOUTH AFRICA R28.50 (incl. VAT) OTHER COUNTRIES R25.00 (excl. VAT) www.naturalmedicine.co.za NATURAL 9 771607 382011 0 4 0 7 0 the south african journal of APRIL medicine OPTIMISE YOUR IMMUNE HEALTH CHOCOLATE COFFEE - THE GOOD, THE BAD AND THE UGLY FRIEND AND FOE
Transcript
HERE’S HOW TO STRESS LESS
CHILDREN AND THEIRHABITS
CARBS & STARCHESWHAT'S THE DIFFERENCE?
YOU CAN AGE GRACEFULLY!
MOVEMENT AS MEDICINE - QIGONG
HAIR MINERAL ANALYSIS
INFLAMMATION
The ultimate guide to
healthy living
APRIL 2011 ISSUE 70S O U T H A F R I C A R 2 8 . 5 0 ( i n c l . V AT ) OTHER COUNTRIES R25.00 (exc l . VAT) w w w . n a t u r a l m e d i c i n e . c o . z a
HERE’S HOW TOMOVEMENT AS MEDICINE
healthy living
healthy living
healthy healthy living
healthy living
healthy
NATURAL
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the south african journal of
APRIL
medicine
OPTIMISE YOUR
IMMUNE HEALTH
CHOCOLATE COFFEE
- THE GOOD, THE BAD AND THE UGLY
NATURALNATURAL
FRIEND AND FOEI70_OFC_V4.indd 1 3/16/11 9:52:53 AM
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www.naturalmedicine.co.za
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contents
natural nutrition
34 EXPERIENCING TOFU By Dr Dieter Lüske
38 CHOCOLATE AND COFFEE – the good, the bad and the ugly By Glenn Ashton
44 CARBOHYDRATES AND STARCHES – what’s the difference? By Lela Rabie
children'scorner
26 CHILDREN AND THEIR HABITS By Ann Gadd
30 TEN TIPS TO HELP YOUR CHILD SLEEP By Daleen Totten
regulars
4 EDITOR’S LETTER
6 MEET OUR EXPERTS
8 NEWS & NOTES
16 KEEPING IN TOUCH
24 BOOK REVIEW
47 RECIPES
69 GIFT SUBSCRIPTION
84 SUBSCRIPTION
105 NEXT ISSUE
116 WEB PAGE
cover and section pagesphotographer Malcolm Dareart director Daleen Tottenmake-up artist Colleen van Rensburgmodel Fiona Brattle – Ice Model ManagementDPS Pearls provided by Beads & Gems, Cape Gate Regional Centre, Tel 021 982 6760
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improving health
50 OPTIMISING IMMUNE HEALTH By Lee-Ann Van Den Berg
60 AGEING GRACEFULLY IN 8 EASY STEPS By Daleen Totten
70 STRESS LESS By Jenni Davies
77 WHAT YOUR DOCTOR SHOULD BE TESTING part 1 – cholesterol By Dr Kristian Leisegang
86 INFLAMMATION: BOTH FRIEND AND FOE By Dr Arien Van Der Merwe
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natural living
94 Qigong – accessing the healing power of the universe By Katja Abbott
98 SKin DEEP – shopping tips for safer skin By researchers at the Environmental Working Group
106 DAnCE inJURiES By Dr Guy Ashburner
mind, body and soul
122 USing EMoTion ConSTRUCTiVELY By Valerie Shayne
126 HEALing oUR EATing HABiTS By Dr Barbara Brennan
natural remedies
112 THE PRooF’S in THE PoTASSiUM By Sally-Ann Creed
natural therapies
118 HAiR TiSSUE MinERAL AnALYSiS By Chamilla Sanua
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cover stories 26 children and their habits 38 chocolate & coffee – the good, the bad and the ugly 44 carbs & starches – what's the difference? 50 optimise your immune health 60 you can age gracefully! 70 here's how to stress less
86 inflammation – friend and foe
94 movement as medicine – Qigong
118 hair mineral analysis
contents required as we age
i70_CONTENTS.indd 3 3/16/11 6:24:35 PM
editor’s letter
Most of us start the year with hopes and dreams of health and happiness; however, more often than not by now we
have fallen back to our old habits. But it’s never too late to try again. So let’s use autumn as a health inspiration.
Autumn is the time of the year when cooler temperatures sweep in over summer’s waning heat and the growing season comes to full fruition before winding down to dormancy. Let’s capture the transforming magic in the air for this colourful, transitional space in the year. Autumn is the perfect season to recharge.
The smells of autumn, the sights, sounds, touch and taste of autumn can impact on our mood. What is your favourite autumn memory? What is the most beautiful autumn sight you have ever seen? Do you remember taking time to walk in the autumn leaves, collect acorns or dry branches or even fi rewood? Can you use this time of the year to become still and refl ect? Go for a crisp morning walk near a stream or in a forest.
I recently found a recipe for an autumn rejuvenation soup, and would like to share it with you. It’s best not to cook the herbs and even the garlic, but to add them fresh to the bowl when serving. Of course, some garlic and most of the ginger can be included in the soup pot.
i70_EDS_LETTER.indd 4 3/16/11 5:11:00 PM
about usabout usabout uspostal PO Box 12602, Die Boord 7613
EDITORIAL BOARDProfessor Majid Ali, Dr Guy Ashburner, Glenn Ashton, Dr Bernard Brom, Jacky Bloemraad-De Boer, Jacqueline Brook, Sally-Ann Creed, Beryn Daniel, Dr Melodie de Jager, Prof Nola Dippenaar, Andrea du Plessis, Heidi du Preez, Dr Les Emdin, Sumayya Essop, Jill Fraser Halkett, Jeanne Hardy, Ann Gadd, Dr Raoul Goldberg, Paul Jacobson, Hannah Kaye, Dr Kristian Leisegang, Dr Frances le Roux, Dr Kevin Lentin, Dr Barbara Lewis, Dr Adolf Lowies, Chantal Meijer, Dr Frank Müller, Carol Murrell, Rev Dr Alex Niven, Dr David Nye, Dr Sandi Nye, Adele Pelteret, Lela Rabie, Margaret Roberts, Chamilla Sanua, Prof WJ Serfontein, Valerie Shayne, Lee-Ann van den Berg, Frances van Reenen, Dr Arien van der Merwe, Dr DP van Velden, Mandy Young
Natural Medicine is dedicated to providing information to practitioners and the general public interested in all aspects of healthy living. All articles are written objectively by professionals with practical experience in their subjects. Although advertisements are placed within articles, the authors do not necessarily endorse those products.
Autumn Rejuvenation SoupBy Bethany Argisle as published in The New Detox Diet
Serves 2, can be adapted for more
3 cups spring water ■1 tablespoon chopped ginger root ■1 - 2 tablespoons miso paste ■1 - 2 stalks green onion, cilantro, chopped ■and added to taste1 - 2 pinches cayenne pepper ■2 tablespoons extra virgin olive oil ■Juice of half a lemon ■
Boil water. Add ginger root. Simmer for 10 minutes. Stir in miso paste to taste (do not allow miso paste to boil). Turn off heat. Then add green onion, cilantro, cayenne, olive oil and lemon juice. Remove from stove and cover to steep for 10 minutes. You may vary ingredient portions to satisfy your palate. Alternative ingredients include chopped celery, green zucchini, carrot, Italian parsley and/or fresh basil.
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I LOVE IT!
MIELE VACUUM CLEANER
I have been using Miele vacuum cleaners in my home and offi ce for about 16 years. A must-have for allergy and asthma sufferers is the Medicair, with its superior cleaning power, automatic hygiene shutter and active HEPA fi lters that retain 99.5% of particles collected. It’s ergonomically designed for use on fl oors, carpets and mattresses. Not only is Miele’s product range outstanding, their reliable and consistent service and client support exceed expectations every time.
Other vacuum cleaners in the Miele range include:The cat and dog range – great for households with pets ■Parquet & Co - Suitable for wooden fl oors ■Upright vacuum cleaners - In both cat & dog ■and standard household useStandard vacuum cleaners - suitable for ■all fl oor types
All include the excellent fi lter systems Miele is renowned for.
i70_EDS_LETTER.indd 5 3/16/11 5:13:47 PM
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CONTRIBUTORS in this issue
JACKY BLOEMRAAD-DE BOER
DR GUY ASHBURNERPROF MAJID ALI GLENN ASHTON DR BERNARD BROM JACQUELINE BROOK
BERYN DANIEL
SALLY-ANN CREED
SUMAYYA ESSOP
LEE-ANN VAN DEN BERG
ADELE PELTERET LELA RABIE MARGARET ROBERTS
PROF WJ SERFONTEIN VALERIE SHAYNE
DR SANDI NYE
DR KEVIN LENTIN
DR DAVID NYEREV. DR ALEX NIVEN
DR FRANK MÜLLER CAROL MURRELL CHANTAL MEIJERDR BARBARA LEWIS
JILL FRASER HALKETT PAUL JACOBSON HANNAH KAYEJEANNE HARDY ANN GADD DR RAOUL GOLDBERG
ANDREA DU PLESSIS HEIDI DU PREEZ DR LES EMDINPROF NOLA DIPPENAARDR MELODIE DE JAGER
MANDY YOUNGDR ARIEN VD MERWE DR DP VAN VELDENFRANCES VAN REENEN
DR ADOLF LOWIES
DR KRISTIAN LEISEGANG
DR FRANCES LE ROUX
CHAMILLA SANUA
KATJA ABBOTT DR BARBARA BRENNAN JENNI DAVIES
panelexperts
DR DIETER LÜSKE
Our authors do not receive any f inancial reward for their considerable efforts in contributing to Natural Medicine. They are motivated solely by generosity of spirit and a passion to further the cause of healthy living.
i70_EXPERTS_V2.indd 6 3/16/11 4:16:28 PM
about usA warm thanks to the following
companies for donating products for our author gift packs.
PUBLISHER Natural Medicine is published monthly by
DREAMCATCHER PUBLICATIONS CC [email protected] REPRODUCTION & PRINTING Paarl Media CapeTel: +27 021 550 2400
RETAIL DISTRIBUTION On the Dot Tel: +27 021 406 2222 / +27 021 406 2068If you cannot fi nd Natural Medicine on the shelf, please email [email protected]
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SUBSCRIPTIONS For subscriptions or renewals please complete and return the enclosed form on page 84. Special subscription offer for 12 issues for delivery within South Africa. This offer expires on 30 April 2011. Neighbouring and overseas subscribers please refer to our website. For queries email: [email protected]
DISCLAIMER The views expressed in this publication are those of the authors and not necessarily those of the editor, sponsors or publisher. While every effort has been made to ensure that the contents of this publication are both accurate and truthful, the pub-lisher and editor accept no responsibility for inaccurate or misleading information that may be contained herein. The publisher and editor do not promote or endorse any of the products or services advertised in this publication. Advertisers
are responsible for their own advertisements.
Natural Medicine is protected under the Copyright Act. No part of this journal may be reproduced by any means without permission in writing from the publisher. Be sure to consult your doctor before you embark on any self-medication
programme. Holistic remedies can be potent.
MISSION STATEMENT Our aim at Natural Medicine is to integrate the most successful approaches to health maintenance, disease prevention and the treatment of chronic ill health. Health maintenance and disease prevention must include care of the environment, the land, the water and the air.
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news & notes
HEAD LICEHead lice infestation is a problem that affects many schools at various times of the year. Contrary to popu-lar belief head lice prefer clean hair, so infestation is not based on socio-economic status. What is it about these little creatures that makes them cause such havoc once they are discovered?
Infestation with head lice most commonly occurs when children are in direct contact with one another or share brushes, hair bands, hats and so on. The minute parasitic crawling insects attach themselves to the hair shaft, close to the scalp, where they breed, lay their eggs (commonly known as nits), and feed off their host’s blood. They aren’t dangerous, but cause an irritating itch.
Adult lice have an average lifespan of about 30 days. A fe-male louse lays between 50 and 100 eggs in her lifetime, and heavy infestation makes the head become extremely itchy. Continuous scratching may lead to secondary infec-tion.
Unfortunately brushing will not remove head lice. When children are in close contact with one another it is impor-tant to treat all of them at the same time. It’s essential to use products that are as natural as possible, to avoid ap-plying poisonous substances directly to your child’s scalp.
news
i70_NEWS.indd 8 3/16/11 12:04:52 PM
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news & notes
Fish Oil May Help SoMe Heart Failure patientS
For heart failure patients whose condition is con-trolled with standard care, omega-3 fatty acid supplements appear to improve their condition even more, a small study suggests.
‘Adding n-3 polyunsaturated fatty acids, even in patients that had a major improvement [on stand-ard treatment], showed a further improvement in heart function and exercise capacity,’ said study co-author Dr Mihai Gheorghiade, a professor of cardiology at Northwestern University’s Feinberg School of Medicine in Chicago.
This shows that even in patients who respond to therapy, ‘we can make them much better’, he added. ‘This opens the door for the potential of a natural therapy – so-called macronutrients – in the management of heart failure.’
Blood oxygen levels increased by 6.2% in the omega-3 patients and decreased by 4.5% in the placebo patients. Plus, exercise time went up by 7.5% in those receiving supplements while it went down by 4.8% in those receiving placebo.
The report is published in the 5 January 2011 online edi-tion of the Journal of the American College of Cardiology.
Omega-3 fatty acid supple-ments seem to boost heart
function, study finds
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NEWS & NOTES
Keep your glucose meter uncompromised!A blood glucose meter is key to helping a diabetic person
keep their blood sugar under control.
However, the meter is worthless if it doesn’t function properly. The American Diabetes Association says that the accuracy of these lifesaving gadgets can be compromised if:• Themeterisdirty.• Themeterorteststripsaren’tstoredatroomtem-
Heart disease in saOn page 4 of our March issue, the Editor mentioned the difficulty in obtaining statistics pertaining to heart disease in South Africa. Well, here is some good news:
A new informative website called ‘yes2life’ has been launched to educate South Africans on key health issues such as choles-terol levels, increased body mass, long-term stress, smoking and alcohol.
The site does not pull any punches and highlights the fact that every day 195 South Africans die as a result of some form of heart or blood vessel disease.
In some of South Africa’s population groups the reports reveal that 7 out of 10 men and 6 out of 10 women over the age of 20 suffer from high cholesterol, and in people over the age of 45, heart disease and stroke overtake HIV/AIDS as the leading cause of death among South Africans.
For more information see www.yes2life.co.za
i70_NEWS.indd 11 3/16/11 4:46:44 PM
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news & notes
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Concentrates of fruit and vegetables taken as capsules may reduce levels of markers of infl ammation and poten-tially reduce the risk of chronic disease, suggests a new study.
A micronutrient-dense concentrate including cherry, ap-ple, broccoli, cranberry, orange, pineapple, spinach and tomato was found to reduce levels of various infl amma-tory biomarkers by between 16% and 35%, according to fi ndings published in Molecular Nutrition and Food Research.
Chronic infl ammation has been linked to range of con-ditions linked to heart disease, osteoporosis, cognitive decline and Alzheimer’s disease, type 2 diabetes and arthritis.
‘Although the long-term implications of these fi ndings are currently unknown, the close relationship between chron-ic infl ammation and poor human health suggests such a juice concentrate is a benefi cial addition to the habitual diet in support of human health,’ wrote the researchers. The study subjects were randomly assigned to receive capsules containing placebo, or fruit and vegetable juice powder concentrate with or without additional berry powders. The researchers used the commercial products Juice Plus+ by NSA LLC, and the company also funded the study. The fruit and vegetable juice powder con-centrate contained acerola cherry, apple, beet, broccoli, cabbage, carrot, cranberry, kale, orange, peach, papaya, parsley, pineapple, spinach and tomato, while the added berry powder included bilberry, blackberry, blackcurrant, blueberry, cranberry, Concord grape, elderberry, raspber-ry and redcurrant.
‘The results are consistent with the hypothesis that these concentrates reduce infl ammatory load in healthy peo-ple,’ stated the researchers.
Source: Molecular Nutrition & Food Research Published online ahead of print.
JUICE CONCENTRATES SHOW ANTI-
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i70_NEWS.indd 12 3/16/11 1:35:29 PM
NEWS & NOTES
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news & notes
CONGRATULATIONS! 20 lucky subscribers have WON an African Extracts products hamper worth R1 000 each. All winners have been notified.
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See page 84 to subscribe and stand a chance of being one of 2 couples to WIN a 3-night getaway for two at Brookdale Health Hydro in KZN, worth R10 250.
Watch out for more subscription give-aways and special offers in each issue of Natural Medicine magazine.
Organic clOthing
14 | I S S U E 6 7 J A N U A RY 2 0 1 1
Kit yourself out with organic clothing and help save the environment.
Being ‘fashionably green’ is a cause that has swept around the globe in recent years. And what better way to preserve our beautiful planet than to be a conscious consumer and wear organic clothing?
It takes about 170 g of pesticide to produce a standard T-shirt, so buying organic can keep a measurable amount of toxins out of the soil and off your skin. But that pesticide dose be-comes even more disturbing when we realise that most of the cotton plant – minus what gets spun into cloth – ends up in our food sup-ply in one way or another. Processed foods,
from biscuits to tinned tuna, often contain cottonseed oil. Beef and dairy cows are fed cotton straw, cottonseed meal, and the waste from cotton gins. But because farmers grow cotton mainly for its fibre, cotton escapes the regulations applied to food crops. Many of the chemicals in the pesticides sprayed on cotton have been linked to cancer, birth defects, en-docrine disruption and nervous system disor-ders.
Switching over to organic cotton doesn’t mean a total wardrobe makeover. Start small with socks, T-shirts and underwear – and these days you can do it in style. The same revo-lution that brought organic cotton clothing to high-end retailers such as Woolworths means that there’s no need to settle for frumpy, ba-sic unbleached briefs and bras if you want to wear eco-friendly underwear.
Choosing to buy organic clothing also offers a way to ‘wear’ your talk. The proof of your eco-ethics lies about as close to home as you can get.
i70_NEWS.indd 14 3/16/11 2:39:25 PM
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NEWS & NOTES
SMOKING CAUSES HIGH BLOOD PRESSURE IN
CHILDRENIf you smoke around your children, they could have high blood pressure and be headed in an unhealthy direction for the future, according to research reported in Circulation, the journal of the American Heart Association.
The study is the fi rst to show that breathing tobacco smoke increas-es the blood pressure of children as young as 4 or 5 years old.
• Young children whose parents smoke have higher blood pres-sure than those with non-smoking parents.
• The study of more than 4 000 preschool children in Germany is the fi rst to show that exposure to nicotine increases the blood pressure of children as young as 4 or 5.
• Since childhood blood pressure tracks into adult life, the re-searchers said that youngsters exposed to cigarette smoke could have an increased risk of heart disease later in life.
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WHAT IS REFLEXOLOGY? Refl exology is a gentle art, a fascinating science, and an extremely effective form of therapeutic foot massage. Now an established form of natural healing in the Western world, it has grown out of a much older system, Traditional Chinese Medicine (TCM), which includes acupuncture and goes back several thousand years.
Refl exology works on pressure points to stimulate the body’s healing potential, mainly in the feet and using specifi c massage techniques. Working on the premise that all organs in the body have refl exes in the feet and by stimulating these refl exes we are stimulating the body to heal itself, refl exology maps the feet, including the toes, as a mirror of our body organs. The goal is the return of homeostasis – a state of equilibrium or balance, achieved by reducing tension and inducing relaxation. When the body is relaxed, healing is possible.
Refl exology aims to treat the body as a whole and to get to the root cause of disease rather than treating symptoms. For best results the patient’s participation is required.
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LYME DISEASEThank you for a wonderful magazine! I am hoping you may shed some light on tick
bite fever for me. I am a very healthy, 36-year-old yoga teacher who got tick bite fever
3 days ago. The fi rst evening, I had the usual symptoms of headache and aching body.
I woke up in the morning feeling fi ne. The second evening the symptoms returned, but not that
badly. The third evening there was no headache, just burning at the site of the bite and a swol-
len lymph gland. I was confi dent that my body was healing itself because I’m healthy, limited
myself to fruits and vegetables during this time, and drank lots of water. However, I still have a
very swollen lymph gland and feel the need to lie down quite early in the evening. I am trying to
avoid antibiotics, but friends say it’s absolutely imperative that I take a course, or the symptoms
will return, often with complications. Is this true? Kind regards, Carol Bradbury
While medical experts may disagree on duration and dose, most agree that early antibiotic treat-ment can eradicate the disease. However, unfor-tunately, people often suffer from Lyme disease for years before discovering that they have it. (Many Lyme-literate doctors believe that hidden Lyme disease is responsible for many cases of fi bromyalgia, chronic fatigue syndrome and even rheumatoid arthritis.) Herein lies the rub, because the longer you have Lyme disease, the more entrenched your symptoms become – and the harder the disease is to treat with antibi-otics. If I were you, I would have the blood test and the antibiotic if the result is positive. If you have a negative result, the result may be incor-rect, and here are some alternatives to consider just in case. If your symptoms worsen, do the test again. Literally dozens of options exist. If you know (or suspect) that you have Lyme disease, you’ll need to do your homework to learn more about the disease and fi nd the right doctor and/or therapies for you. To get you started, here’s a review of the leading alternative treatments be-ing used by Lyme-literate practitioners today.
HomeopathyThe homeopathic approach to treating Lyme disease pays particular attention to the details of patients’ symptoms: the time of day when
THE EDITOR REPLIES: Thank you for your in-terest in our publication. I think your friends are concerned that you may have contracted Lyme disease (caused by a spiral-shaped bacterium, called a spirochaete, carried in the gut of ticks). The conventional diagnosis and treatment for the disease goes something like this: a patient gets bitten by a tick, develops a bull’s-eye rash (technically called erythema migrans), is diag-nosed with Lyme disease after a positive blood test, and is cured with a week or two’s worth of antibiotics.
Lyme activists disagree with every aspect of the conventional diagnosis and treatment scenario.
According to the International Lyme and Associated Diseases Society (ILADS), less than half of all Lyme patients remember a tick bite or develop the classic bull’s-eye rash. In addition, the available tests are unreliable: ILADS data show that the standard screening test for Lyme disease misses at least 35% of all cases. And a week or two of antibiotics is not enough. ILADS says that any course shorter than 6 weeks results in a 40% relapse rate.
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keeping in touch . . .fatigue sets in, for example, or whether their joint aches improve when they apply heat or when they apply cold. Medications are then prescribed, based on the ‘law of similars’: the ill person is given an extremely diluted amount of a substance that would elicit the similar symp-toms in a healthy person.
In order to access the full benefi t of the homeo-pathic approach, look for a registered homeo-path with some formal medical training.
For listings of homeopaths in your area, contact the Homeopathic Association of South Africa:PO Box 752347, Gardenview, 2047 tel. 086-111 4547, fax 086-672 8417e-mail [email protected] www.hsa.org.za
Nutrition On your own, you can try essential fatty acid supplements and co-enzyme Q10 to strength-en your immune system and reduce fatigue, aches and cognitive symptoms. Choose a combination of omega-6, found in plant oils like borage (Borago offi cinalis), evening prim-rose (Ribes nigrum) and blackcurrant seed (Cenothera biennis), and omega-3, found in cold-water fatty fi sh and vegetable oils; and select an omega-3 supplement that contains 1 000 mg of eicosapentaenoic acid (EPA). Treatment guidelines developed by Dr Joseph Burrascano Jr., a director of ILADS, recommend four capsules per day of each fatty acid for 4 - 6 months. For co-enzyme Q10, try 200 - 300 mg daily in two or three equal doses.
ElectromagneticsMany patients credit various forms of elec-tromagnetic therapy for their recovery from Lyme disease. This controversial therapy uses a machine to generate various frequencies of electromagnetic energy. In theory, the frequen-cies destroy pathogens in the body while pre-serving healthy tissues. Proponents explain it as similar to an opera singer shattering crystal
NOTE: If antibiotics are part of your treatment plan, remember to include a probiotic
in your regimen to promote the growth of healthy bacteria in the gut.
with a high note: the frequency of the sound shatters the glass without affecting other ob-jects in the room.
Electromagnetic therapy is based on the work of Royal Raymond Rife, a scientist who stud-ied electromagnetic energy in the 1930s. For this reason, many of the machines available today are referred to as Rife machines. Other names for similar devices include Rife-Bare and the electromagnetic environment monitor (EMEM).
I wish you all the best.
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keeping in touch
DR KRISTIAN LEISEGANG REPLIES: Atrial fibrillation (AF) is a condition that involves the upper two chambers of the heart muscle (the atria). Instead of a co-ordinated contraction of this muscle, there is a sustained rapid and ir-regular contraction that results in an irregular pulse wave. It is the most common form of ir-regular heartbeat (arrhythmia). It’s sometimes associated with underlying heart disease, but in most cases the cause is not known. AF tends to become chronic, and chronic AF is associated with a very small increase in the
ALTERNATIVE TREATMENTS FOR ATRIAL FIBRILLATION?
I have been diagnosed with atrial fibrillation and prescribed warfarin and Arycor. What are the causes of this condition, and are there alternative medications? What supplements are beneficial? Anton Bosch
risk of death. However, it is not generally life threatening.
A common complication with AF is clot forma-tion, increasing the risk of stroke. Blood-thin-ning (anticoagulant) medications are used to reduce this risk. Examples are aspirin, heparin and warfarin.
Warfarin needs to be well controlled to en-sure the correct dosage, as too high a dosage leads to increased bleeding, so regular blood testing must be done (using the international normalised ratio or INR). It is also important to reduce intake of vitamin K-rich foods, as these can interfere with action of warfarin (as do nu-merous other foods and medications, includ-ing natural medicines). Arycor is a medication used to reduce arrhythmias (anti-arrhythmic).
It is difficult to advise on alternatives to war-farin, as any treatment must be done in a controlled setting under a qualified, regis-tered and competent practitioner. Supple-ments with anticoagulation properties include omega-3 fish oils (not omega 6!), dong quai, ginkgo biloba, garlic, ginger, vitamin E, coen-zyme Q10, EGCG (an extract from green tea), and N-acetylecysteine.1 These also potentially have dangerous interactions with warfarin, so supplementation must be expertly supervised if you are taking warfarin as well. More stud-ies to determine the role of these compounds and their interaction with other anticoagulants are desperately needed.1 Standardised ex-tracts and dosages are essential if any benefit is to be obtained from these compounds, and this must be done under close supervision.
posture problems.Gravity is our enemy! Why? Because of compression. Invert to reverse gravity and decompress naturally. Inversion stretches and elongates the spine, taking away the pressure on discs, joints and nerves.
BENEFITS OF INVERSIONSpinal column: realignment of the vertebrae to restore posture.Intervertebral discs: decompresses the discs to regain elasticity.Muscles: relaxes muscles & promotes tissue perfusion.Backache: relieves pain, spasm & discomfort.
Circulation: oxygenation of the cells of the tissues.Lymph drainage: decreases lymph stagnation, enhances lymph fl ow. Cerebral function: improves mental function & balances awareness.Stress and tension: relieves the pain and stiffness in the neck, shoulders and back.
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LETTERS
THE EDITOR REPLIES: Biofeedback is a technique using an instrument with elec-trodes that measures bodily functions and gives you information about them in order to help train you to control them.
A monitor displays the results for both you and the trained practitioner to see. A tone or other sound may be used to let you know when you’ve reached a goal or certain state.
While the practitioner describes stressful situations and guides you through relaxation techniques, you can see how your heart rate and blood pressure change in response to being stressed or remaining relaxed.
Biofeedback teaches you how to control and change these bodily functions. By doing so, you feel more relaxed and may be able to help treat conditions such as anxiety, insom-nia, tension and migraine headaches and uri-nary incontinence.
Biofeedback is most often based on meas-urements of brain waves (EEG), blood pres-sure, breathing, heart rate, muscle tension, skin conductivity of electricity, and skin tem-perature. By watching these measurements, you can learn how to alter these functions by relaxing or by holding pleasant images in your mind.
BIOFEEDBACKWhat is biofeedback? Kuvera
Hawthorn berry (Crataegus) may have anti-arrythmic and anticoagulant properties, but studies are lacking to support its use in atrial fi brillation.2
1. Mousa SA. Antithrombotic effects of naturally derived products on coagulation and platelet function. Methods Mol Biol 2010; 663: 229-240.
2. Dahmer S, Scott E. Health effects of hawthorn. Am Fam Physician 2010; 81(4): 465-468.
Good day, February's was a great issue, as usual. I especially want to compliment the stunning photos. Please could we have male models more often! Friendly regards, Su-Ann
Good day, February's was a great issue, as usual. I especially want to compliment the stunning photos. Please could we have male
QUANTUM BIOFEEDBACK ASSOCIATION SAThe Quantum Biofeedback Association South Africa is a voluntary association of Quantum Biofeedback Professionals, working towards enhancing the quality and standards of Biofeedback Therapists.
For more information please visit www.tqasa.co.za or phone 012 460 2653
THE NEXT GENERATIONBiofeedback is a process that enables an individual to learn how to change physiological activity for the purposes of improving health and performance. The Indigo Biofeedback System is a drug free, non-invasive, accurate assessment tool.
-
South Africa
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keeping in touch
What are the symptoms of prostate cancer? Are there alternative medi-cines to treat or prevent prostate
problems? Edison
THE EDITOR REPLIES: Men with prostate cancer may have no symptoms at all, but some have one or more of the following symptoms:■ a need to urinate frequently, especially at night■ diffi culty in starting urination or holding back urine■ weak or interrupted urine fl ow■ painful or burning urination■ diffi culty having an erection■ painful ejaculation■ blood in the urine or semen■ frequent pain or stiffness in the lower back, hips or
upper thighs.
However, these may also relate to other health prob-lems. Talk to your health care provider if you have or have had any of these symptoms.
The work and research of Max Gerson is a good exam-ple of alternative treatment. His valuable book Cancer Therapy: Results of 50 Cases describes how he uses a diet of mostly raw food and fresh vegetable juices for cancer patients, with remarkably good results. It seems that lycopene-rich fresh tomatoes also reduce prostate cancer risk.
Fermented soy products appear to be particularly ben-efi cial. Japanese men who eat a diet of tofu, tempeh, miso, soy milk and other soy foods have the same rate of prostate cancer as other populations, but a much lower death rate from the disease. It seems that at least two specifi c substances in soybeans help to fi ght cancer, namely isofl avonoids and genistein.
Zinc is helpful if you have an enlarged or infl amed prostate. Zinc toxicity is very unlikely, with the side-
SYMPTOMS OF PROSTATE CANCER?
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letters
effects of diarrhoea and anaemia beginning at about 500 mg daily, vastly more than you need to take. Re-search at the Center for the Study of Prostatic Dis-eases in Chicago showed that 50 - 100 mg of zinc per day contributed to improvement in 70% of cases of benign enlargement of the prostate.
Vitamin B6 (necessary for adequate zinc absorption), beta carotene, antioxidants, vitamin C, vitamin E, sele-nium, calcium and magnesium constitute a beneficial nutritional and supplemental cocktail for good pros-tate health.
What are the three most important supplements for my medicine cabi-net? I simply don't have money for
more than three. Bev
Editor rEpliEs: According to Dr Melinda Ring at the Center for Integrative Medicine and Wellness in Chicago:
Fish oil. Up to 1,000 mg daily for healthy skin and to keep inflammation in check, which helps prevent degenerative diseases and cancers.
Vitamin d3. Take 2,000 mg daily. Vitamin D is like the vitamin C of the ’90s. It helps everything—your bones, your emotional well-being, your mind; it even helps prevent cancer.
Mushroom extract. Look for a formula that com-bines the immune-boosting and anti-cancer proper-ties of reishi mushrooms, the blood-sugar balancing and cancer-fighting properties of the maitake mush-rooms, and the cholesterol-lowering abilities of the shiitakes—talk about a trifecta!
three important supplements
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keeping in touch
PROTEIN BEFORE EXERCISE?
THE EDITOR REPLIES: A small study pub-lished in the American Journal of Clinical Nutrition suggests that eating protein after ex-ercising may help rev up the body’s muscle-making machinery in both young and older men.
The study of 48 men – half in their twenties and the other half in their seventies – found that in both age groups consuming a protein drink after exercise led to a greater increase in
Should I eat protein before exercise, or after? Ann
muscle protein than downing the drink after a period of rest. What’s more, the research-ers, led by Dr Luc J C van Loon of Maastricht University Medical Center in the Netherlands, report that muscle protein increased at nearly the same rate in young and elderly men. This suggests that, contrary to some researchers’ speculation, older age may not impair the way the body digests and absorbs protein from food.
The study has a number of limitations. Besides its small size, it did not look at actual muscle mass changes over time, only at short-term changes in participants’ muscle fibre proteins after the protein drink. However, according to van Loon’s team the findings do indicate that exercising before consuming protein may help the body put those nutrients to greater mus-cle-building use. They suggest that for older adults exercise should ‘clearly’ be considered as a way to boost muscle protein build-up in response to food – and, by extension, to sup-port healthy ageing.
The study included 24 older men (average age 74) and 24 young men (average age 21), none of whom exercised regularly. The researchers randomly assigned the men to one of two groups: in one, the men rested for 90 minutes, followed by 30 minutes of ped-alling a stationary bike and performing light strengthening exercises. In the other group, the men spent those additional 30 minutes relaxing.
Afterwards, the men in both groups downed a drink containing 20 grams of protein, then had their blood levels of various amino acids (the building blocks of proteins) repeatedly meas-ured. The researchers also took a small sam-
LETTERS
22 | www.naturalmedicine.co.za I S S U E 7 0 A P R I L 2 0 1 1
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i70_LETTERS_V3.indd 22 3/16/11 4:19:01 PM
ple of tissue from each man’s thigh muscle, just before the protein drink and 6 hours af-terwards, to measure changes in the amounts of protein in the muscle.
Overall, van Loon and his colleagues found that muscle protein increased to a greater ex-tent in the exercise group than in the inactive group, and that both older and younger men showed similar benefits.
It’s well known that muscle mass tends to decrease as people age, and some research-ers have proposed that one reason may be that the body’s muscle protein production re-sponds less efficiently to protein from food, and also to exercise, in older people. Howev-er, the current findings suggest that this may not be the case.
‘Effective dietary approaches are needed to prevent and/or attenuate the age-related loss of muscle mass,’ van Loon and his colleagues write. Based on these findings, they conclude that it’s possible that having protein after ex-ercise enables better use of food-derived protein for muscle building, in young and old alike.
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THE FEEL GOOD FACTOR By Patrick HolfordPublished by Piatkus, UK, distributed by Penguin Books SA
If changing your diet and including supplements in your daily routine would change the way you feel, would you make the change?
I have! The Feel Good Factor by Patrick Holford shocked me into reality when I realised what I was exposing my body and ultimately my mind to.
Are you forgetful, anxious, moody, tired and depressed? Is your doctor prescribing antidepressants and other medications, regardless of side-effects that leave you feeling worse? Are you fi nding that trying to wean yourself off these medications makes yet another notch in your belt of challenges?
Patrick explores 10 proven ways to boost your mood and motivate yourself, backed by solid scientifi c research. You’ll discover ways to increase mental vitality and stop your brain from shrinking with age, and why supplementing with omega-3 fats, vitamins and amino acids, eating ‘good mood’ food, exercise and a night’s rest can transform your physical and mental health. This is defi nitely a book I’ll be keeping close at hand!
I encourage you take up the challenge, and make every day a good day.
Reviewed by CINDY NICOLSON
book reviews
BMA COMPLETE HOME MEDICAL GUIDE Published by Dorling Kindersley Ltd, London, distributed by Penguin Books SA
Endorsed by the British Medical Association, this comprehensive illustrated reference guide profi les more than 700 conditions ranging from inherited diseases to skin, respiratory, cardiovascular and digestive disorders. Information is also provided on pregnancy and birth, infancy and childhood conditions, hormones and metabolism, nervous system and mental function, serious injuries resulting from gunshot and stab injuries, and disorders caused by environmental poisons – and there’s much more.
Conditions are categorised and presented with possible causes, types, symptoms and prognosis. A useful chart is provided to assess symptoms and suggest various treatment options.
It is important to consult a practitioner before embarking on self-treatment.
Reviewed by CINDY NICOLSON
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CHILD
REN'S corner
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ANN GADD is author
of a number of books,
including The A-Z Guide
to Common Habits, The
Girl Who Bites Her Nails
and the Man Who is
Always Late, and Finding
Your Feet (all published
by Findhorn Press, UK).
Ann spent a number
of years working as a
holistic practitioner, us-
ing Reiki and Footology.
She teaches a number
of workshops and is also
an exhibiting artist. Ann
has spent over 20 years
studying the mind/body
connection, with habits
being her particular
interest. www.anngadd.
co.za
What adults suppress, children (and pets) often express.
Not a comforting insight when your grown dog still chews everything within reach and has a nasty habit of eyeing your leg with fond intention, the cats are all totally neurotic, and your three-year-old just bit his best friend. ‘Could this be anything to do with my anxiety? ’ you may ask. ‘Or my partner’s stress? ’
INTERCONNECTIONIn a family environment we are not separate islands fl oating in a vast sea of indifference – we are all connected, so what happens to one person in the family will affect the others, emotionally and physically. For example, a couple I know are having a horrendous time with a building project (sadly not an unfamiliar scenario). Is it mere coincidence that their two-
year-old has developed eczema, a disorder symbolic of antagonism and irritation?
Habits that children develop are often responses to their environment and those within that environment (particularly in the case of the more sensitive child in the family). The realisation of how we interconnect is not about beating ourselves up as adults, however – most parents really do try their best. Rather it’s about understanding that your child’s individual habit may also involve the family dynamics as a whole. Nobody is without issues – working through them is part of the reason we’re here.
There are few children who don’t at some time display habits that we as parents would rather they didn’t. So why do children act out this way, and what can we as parents do to
CHILDREN’S corner
Children& their habits
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How often do you find yourself the centre of unwanted attention
in the supermarket, as your three-year-old screams louder than ten vuvuzelas? Ann Gadd takes a look at children’s more
unattractive habits, starting with tots who have tantrums.& their
habits
children’s habits
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CHILDREN’S corner
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understand and lessen this behaviour (and remain sane at the same time)?
Much of the answer lies in understanding your child’s behaviour – knowledge, as they say, is power. If you know why your child is doing what he or she is doing, then you don’t feel so helpless dealing with the situation. Let’s take a look at temper tantrums, what may cause them, and how best to respond.
FREE WILL VERSUS ‘BEING GOOD’As your child moves into the so-called ‘terrible twos’ he is starting to realise his separateness from you – up to now, he would have felt little distinction between himself and you. With this realisation of separation comes the development of free will, which naturally the child will want to express – it’s all part of growing up.
At this age a child is also starting to understand the concept of being ‘good’. Children are likely to be rewarded or praised for this, and punished for doing the opposite. This creates an inner battle between the child’s own needs and wants, such as ‘I want that toy’ versus the will outside that says, ‘No you can’t have it – it belongs to Jane, and she is playing with it.’ In order to be ‘good’ and not grab the toy, the child is forced to go against his own will. This can create inner turmoil as
When a child’s will confl icts with your or anyone else’s will, a potentially
explosive situation is created
he struggles between meeting his own needs and the expectations of parents, peers and caregivers.
Too much authoritarianism, and you can break a child’s will. Too little, and there is the potential to create a child with poorly developed willpower and self-discipline. Passivity or overly aggressive behaviour can also result if we as parents don’t fi nd a middle
road in dealing with these situations. When a child’s will confl icts with your or anyone else’s will, a potentially explosive situation is created. As few tots have the emotional development to cope, they may well respond by throwing a tantrum.
THROWING A TANTRUMWhen your child throws a tantrum, to give in is to set a pattern for the behaviour to be repeated whenever the child does not get what he or she desires. However, the reality of a major showdown when you’re tired, stressed and perhaps have another child in tow can make giving in seem a lot easier in the short term than worrying about the long-term repercussions.
If you are able to remain calm (and I realise that when you’re frazzled this may not be easy), reassuring and acknowledging the child’s SOLGAR Vitamins | INNOVATION AND QUALITY Since 1947
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Big NUTRITION for LITTLE PEOPLE
i70_KIDS_HABBIT_V2.indd 28 3/15/11 1:37:36 PM
CHILDREN’S HABITS
upset will go a long way towards helping work through her anger. The anger usually stems from fear, such as ‘if I don’t get this toy now, I’m afraid I never will’, and this is replaced by sadness or grief at not getting what she wants, followed by acknowledgement on the part of the child that she has not behaved well. Only after this can the child reach fi nal acceptance and letting go of the situation.
Allowing your child to work through her emotions in the order described above (fear, anger, sadness, acceptance), with calm acknowledgement from you about how she is feeling, will go a long way towards calming her and creating a relationship in which she feels understood.
In the May issue Ann will explore what makes a child brag, and how to help. In June she’ll take a look at nail biting.
Surviving a tantrumThe most important things to remember when your child is in the throes of a tantrum are:■ Don’t punish the child. Shouting or
spanking makes the tantrum worse in the short term and prolongs the behaviour in the long term.
■ Don’t reward the child. Giving in will teach him to use tantrums for manipulation.
■ Stay calm and ignore the behaviour as far as you can.
■ Keep the child safe.■ Isolate the child if possible.■ Don’t let the disapproval of other people
affect your response to the tantrum.Some of these points are from www.heptune.com/tantrum.html
SOLGAR Vitamins | INNOVATION AND QUALITY Since 1947
CAREFULLY MANUFACTURED in the USA BY SOLGAR LABORATORIES
Available from Independent Health stores and Healthcare practitionersFor more information email [email protected] |Visit www.solgar.com
Big NUTRITION for LITTLE PEOPLE
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DALEEN TOTTEN
Editor, publisher and
founding member of
Natural Medicine. For
Daleen natural medicine is
more than taking a pill for
an ill philosophy. She has
a passion for knowledge
and believes that the
physical body is the last
manifestation of disease.
Natural medicine also
encompasses nutrition,
lifestyle, spiritual health,
exercise, and emotional
and mental wellbeing.
to help your childsleep10 TIPS
CHILDREN’S corner
DALEEN TOTTEN
to help your child
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sleep1234
5678910
Set and stick to a sleep schedule. Put children to bed and wake them up at the same times each day.
Exposure to bright light in the morning energises children and prepares them for a productive day. Dim the lights when it’s close to bedtime, and put night-lights in the hall and bathroom for night-time awakenings.
Children need regular exercise. Outdoor exercise in the morning can help children get the light exposure they need to set their biological clock. Avoid vigorous exercise and excited play close to bedtime, if they are having problems falling asleep.
Establish a relaxing bedtime routine by allowing time to wind down and read a story.
Create a cool, comfortable sleeping environ-ment that is free of distractions. Use cotton bedding and bed linen.
Make children’s bedrooms into a sanctuary from the stresses of the day. Use soft colours and remove electronic equipment such as computers and televisions.
Avoid giving children caffeinated beverages and chocolate at night.
Avoid big meals and large amounts of beverages just before bedtime.
Consider stopping the child’s daytime nap if you think it may be a factor. This obviously depends on your child’s age.
Herbal baths, teas, sleep pillows, misters and tinctures can also help, together with essential oils (see Jeanne Hardy’s article published in Natural Medicine, July 2010). 10
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Phot
ogra
pher
: Mal
colm
Dar
e –
ww
w.da
repi
x.com
NATU
RAL nutrition
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NATURAL nutrition
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Tofu is an economical source of protein, and contains no cholesterol.
It can be prepared in a variety of dishes, including soups, salads, dressings, dips and desserts, and is also an excellent food for babies and children. Tofu can be used to replace meat in many recipes.
SOME WAYS TO USE TOFUOnce taken out of the packet, tofu should be stored in a container and covered with water, which should be changed daily. Tofu can be used uncooked, cooked and frozen.
UncookedMix tofu in a blender with fruit, vegetables, nuts, seeds or anything you like. It can also be used in dips, spreads and dressings, and as a substitute for cheese or cream.
Experiencing
Tofu or bean curd is made by coagulating soy milk and then pressing the curds into soft white blocks. Without much taste of its own, it can take on the fl avour of accompanying ingredients, making it a versatile as well as very nutritious part of a healthy diet. How to use it? Here are some ideas.
DR DIETER LÜSKE
is a holistic con-
sultant, naturopath
and counsellor with
diplomas in Naturopa-
thy, Clinical Hypnosis,
Medical Herbalism and
Homeopathy, whose
experience over 30
years has merged his
knowledge of different
healing modalities and
lifestyle philosophies
into one unique down-
to-earth health-and-
lifestyle approach. He
sees body, mind and
spirit as one, and as a
counsellor (psychother-
apist) agrees fully with
the latest scientifi c
evidence that health
and immunity problems
are strongly related to
and infl uenced by the
way our minds work.
DR DIETER LÜSKE
TOFU
NUTRITIONAL VALUE OF TOFUIn 120 grams of tofu there are 86 calories, 12 g protein, 5 g fat, 2.9 g carbohydrates, 154 mg calcium, 151 mg iron, 8 mg sodium, 50 mg potassium, and small amounts of vitamin B complex.
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NATURAL nutrition
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Take a cooking pot of suitable size and fi ll it with chopped carrots, celery, potatoes, onions, green beans and uncooked tofu. Add water to cover and fl avour with garlic, chilli and some basil. Cook until the beans are just right. Take off the heat, take out half a cup of soup stock and mix it with 1 tsp of miso. Put the mixture back into the soup and stir it in. Top with some fi nely chopped zucchini and parsley.
Curried Tofu and Brown RiceMarinate 180 g frozen tofu cubes for 1 hour in a mixture of 1 tbsp curry powder, 1 tbsp honey, 3 tbsp tamari, 1 tbsp tahini and a pinch of chilli. Grill marinated cubes for 10 minutes, then turn and grill for a further 5 minutes. In a saucepan, cook 1 cup water, 2 tbsp tamari and 1 tbsp cornstarch over a low heat until thickened. Add the tofu and 1 cup cooked carrot and celery pieces to the sauce, toss, and serve over brown rice.
RecipesAcross the
Garden Soup
Cheese substitute. Simply slice it thinly and use it as it is, or fl avour with tamari, miso, tahini, lemon juice, chilli, garlic, herbs and spices, or chopped fresh parsley or chives.
As cottage cheese. Crumble tofu and mix it with your favourite fl avourings, as above. Other options are avocado, sprouts, honey, nut or seed paste, homemade jam or dips – use your imagination!
As sour cream. Take 240 g of tofu and blend in with a generous teaspoonful of cold-pressed olive oil and 4 tablespoons of fresh lemon juice. Add fi nely chopped greens such as parsley, chives or leeks, about half a cup or to taste.
As a dip. Blend 240 g of tofu, 4 teaspoons of avocado, the juice of 1 lemon, 1 clove of garlic, and water or vegetable broth to form a
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EXPERIENCING TOFU
nice dipping consistency. Add other herbs and spices to your liking.
As tofu cream. Blend tofu with any fruit, fresh or dried, and fruit juice to the right consistency. Again add anything else you fancy – some good ideas are sunfl ower seeds, carob powder for chocolate cream, or nuts.
As a spread. Use the dip recipe, adding 1 cup of very fi nely chopped lightly cooked green beans, tamari, 1 clove of garlic, chilli, 1 small fi nely chopped onion, parsley, and a dash of olive oil.
In salads. Cut tofu into bite-size cubes, marinate in miso sauce, spice with chilli, and toss into any salad. Sprinkle with sunfl ower seeds as a fi nishing touch.
Another option is a nut salad. Cut tofu into bite-size cubes, and combine them with lemon juice and vegetable salt in a large bowl. Mix in some chopped celery and leeks, grated zucchini, and almonds, slivered and toasted (or other nuts). Top with tofu sour cream dressing.
Cooking tofuCooking tofu will change its texture, making it fi rmer and chewier. While cooking add any fl avourings you fancy – tamari, chilli, ginger,
herbal salts, curry or spices, or cook it in vegetable broth.
Method. Cut tofu into bite-size cubes, place them into a saucepan and half fi ll it with water, leaving half of the tofu sticking out. Add your selected fl avourings and boil for around 10 minutes, making sure the tofu doesn’t burn. Drain if any water or stock is left and use the tofu in salads, side dishes,
vegetable dishes or casseroles, on sticks and grilled, and so on.
Frozen tofuFreezing gives tofu a meaty, chewy consis-tency. In this form it will soak up marinades more readily.
Method. Wrap tofu in plastic and put it into the freezer until it is frozen solid. Thaw at room temperature, or pour boiling water over it. Marinate in a glass bowl. With frozen tofu, you will need to mix and squeeze the marinade into the tofu. After this, use it like cooked tofu.
Tofu in soups Cut uncooked tofu into bite-size pieces and simply cook it with your soup. The tofu will absorb the fl avour of the soup. In clear soups where tofu is the only solid ingredient you could use frozen tofu, as this will accentuate the taste and texture of the tofu.
Cooking tofu will change its texture, making it fi rmer and chewier
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CHOCOLATE – SOUL FOODThis bean, together with the
surrounding fruit derived from the cacao tree, Theobroma cacao, has been consumed by humans for at least 2 000 years, possibly longer. Cocoa is endemic to Central and South America and the two main varieties, the criollo and the forestero, respectively account for 10% and 90% of global production. The former provides a paler product, the latter the dark cocoa with which we are so familiar.
The name of cocoa, theobroma, provides a clue as to its main psychoactive component, theobromine. Theobroma means ‘food of the gods’, a sentiment many would agree with.
– the good, the bad & the ugly
GLENN ASHTON
is a writer and
researcher working
on health, food
safety and security
and environmental
issues. He has written
extensively on the
topic of genetically
modifi ed foods and is
considered an author-
ity on the subject.
He contributed a
chapter to and edited
the recent book A
Patented World? The
Privatisation of Life
and Nature, published
by Jacana. View his
website at www.
ekogaia.org for more
of his writing on
this and many other
subjects.
Chocolate and coffee provide a luxurious and indulgent element in the lives of many. Some call them foods, others drugs; some deem them to be healthy, others a risk. Whatever your perspectives, these two products, each derived from a bean of sorts, provide endless fascination and debate. Let’s take a look at what makes these foods what they are.
While cocoa may be a delectable food, it also has many proven and anecdotal health benefi ts. Traditionally the cocoa plant had several uses, including for the control of parasites, as an antiseptic, and even as a remedy for snakebite. While it may be a bit extreme to go on a chocolate binge if a cobra bites you, several clinical trials have nevertheless demonstrated the usefulness of cocoa and its active ingredients for other applications.
The most notable of these is as a potential cough suppressant. Double-blind studies show cocoa to be far more effi cacious than conventional cough remedies such as
NATURAL nutrition
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CHOCOLATE & COFFEE
– the good, the bad & the ugly
codeine.1 Cocoa also has a high number of anti-cancer phytochemicals (plant-produced chemicals – theobromine is one of these) and related beneficial compounds such as antioxidants.2
Theobromine has marked diuretic properties, useful in cases of fluid accumulation. It also has dilatory effects on the circulatory system, helping to reduce the effects of high blood pressure, and is additionally thought to reduce the likelihood of heart attacks and strokes.3
Then there is the drug aspect of cocoa. As a confirmed chocoholic I, like millions of others, can attest to its addictiveness! This may be related to both its sensuous eating and taste qualities and its effects on the brain. Chocolate is a comfort food, with high fat and sugar levels. But it is also a dopamine stimulant,
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with similar properties to caffeine, although somewhat milder. Beside theobromine, cocoa contains other psychoactive compounds such as methylxanthines, biogenic amines and cannabinoid-like fatty acids that could all contribute to increasing its addictive potential. There are no recognised physical withdrawal symptoms.
But how good for you is today’s commercially available chocolate? We have learned that it has many beneficial properties, but modern processing introduces issues such as the use of chemicals in growing cocoa, as well as the additives introduced into what was originally a far less adulterated mixture.
NATURAL nutrition
Most widely available milk chocolate varieties have few remaining beneficial qualities. There is almost no theobromine in comparison with dark chocolate. Chocolate syrups and other chocolate-flavoured foods are similarly depleted of much benefit, tasty and attractive as they may be. Milk chocolate contains high levels of milk, fat, sugar and emulsifiers such as soy lecithin – the latter generally produced from genetically modified soya. Much of the world’s cheap chocolate is grown intensively in plantations that rely on chemicals to control pests. Slave and child labour is also strongly linked to the cultivation of cacao.
It’s always best to eat your food as close to its natural state as possible. Good chocolate contains cocoa butter, the natural theobromine-containing fat found in the cocoa bean. Cheap chocolate contains vegetable fat that may even be hydrogenated. Buy organic chocolate and cocoa products when possible. Failing that, eat dark chocolate. It has less sugar and dairy content, and a far higher cocoa content. While it may be more expensive, you get what you pay for.
Several varieties of organic chocolate beans have recently become available in chunks or in little pieces known as ‘nibs’, as well as in unprocessed cocoa powder. These have the highest levels of beneficial antioxidants of any product, including goji berries and other well-known health foods.
And then there’s that cup of hot cocoa to put you to sleep, until morning when you wake up and smell the fresh aroma of …
COFFEE, THE FUEL OF WORKERS EVERYWHERE!Compared with cocoa, coffee has a far more chequered health pedigree. Its higher caffeine content makes it a much more potent drug than chocolate. Coffee energises industry and
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chocolate & coffee
is the legal ‘upper’ of many workers around the world. Without coffee, overworked and underpaid employees would certainly be far less productive.
Coffee was mentioned by Homer and originates from Ethiopia. It was introduced widely into Europe during the time of the Ottomans. It has since become a globally important crop, with around 10 cultivars grown, Coffea arabica and C. robusta the most widely cultivated. Arabica coffee has a lower caffeine content and provides around 75% of the global crop.
Numerous studies have proved that caffeine, the main psychoactive component in coffee, assists in keeping exhausted individuals sharp. Too much can make you jittery, nervous, anxious and even paranoid, as well as increasing the risk of hypertensive coronary heart problems – just the thing to keep the office on its toes, in fact. Sensitive individuals cannot drink coffee without suffering from sleep disorders.
More worryingly, coffee can raise levels of homocysteine, increasing the risk of heart problems. This means that coffee is not a good idea for people who are stressed, smoke, don’t exercise or have other risk factors for coronary or circulatory disease. It can lead to anaphylactic shock in some sensitive individuals, just as seafood and nuts can in others.
Coffee should not be consumed during pregnancy or when trying to conceive, as it has been linked to stillbirths and difficulties in conception. On the other hand, it has been shown to assist survival of premature babies! I wonder who paid for that study?
The caffeine in coffee, and in other beverages such as tea, guarana and colas, is rapidly tolerated and mildly physically addictive.
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For availability in your area www.vivani.co.zaor Master Health ProductsTel: 011 803 5445
Miko Coffee offers a range of coffee products, including our ultra-smooth Italian roasts in Grand Milano and Baccara and our feel-good, “green” coffee with-a-conscience in Puro and Puro Organic, our Fairtrade range. Customers purchasing a Fairtrade product have peace of mind that their money will not be used to further exploit third world
communities.
professional espresso solutions & superior barista training. The Puro brand is coffee with a social and environmental conscience. We contribute 2% of our international turnover to the World Land Trust who buy & protect rainforest in South America on our behalf, as well as 2% of
South African turnover to Trees4Schools.
So for outstanding service and great-tasting coffee call us to arrange a
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NATURAL nutrition
Withdrawal symptoms such as headaches and irritability are typical.
On the other hand, should Koeberg blow up or nuclear war break out, two studies have shown that high caffeine levels increase survival rates of mammals exposed to otherwise fatal doses of radiation!4 While we all hope that we will never need coffee for this eventuality, it does have other more relevant benefits.
Coffee has been shown to contain higher levels of beneficial bioflavonoids and antioxidants than either green tea or cocoa; the relative bioavailabity of these compounds in each of these beverages remains disputed.
A direct relationship has been found between coffee consumption and a decreased risk of contracting type 2 (adult-onset) diabetes.5 Three independent studies have individually come to the same conclusion, showing a marked reduction in risk of type 2 diabetes in proportion to the amount of coffee consumed. This has also been demonstrated to a lesser extent with tea, indicating that caffeine may be the active factor in this regard.
Asthma sufferers have also been shown to benefit from moderate coffee consumption. In emergencies they may even be able to use coffee to reduce the severity of an attack, but not if the individual has a shown sensitivity to coffee!
Coffee has been linked to a reduced risk of Alzheimer’s and Parkinson’s diseases,6-7 possibly by stimulating the nervous system and increasing dopamine levels. It has also been found to be statistically linked to a reduction in the occurrence of gallstones.8
Just like cocoa products, modern coffee products are often seriously changed or
References1. New Scientist, 22
November 2004. http://www.newscientist.com/news/news.jsp?id=ns99996699
adulterated. The dairy and sugar in a double latte, triple-chocolate frappochino (whatever that may be!) or cappuccino, or the whisky and cream in Irish coffee, probably present more of a risk than a smidgen of caffeine.
The degree of refinement and processing methods must also be considered. Highly processed instant coffee certainly provides far fewer benefits and poses more risk than pure, ground coffee.
The pesticides and chemicals used in growing coffee beans are also a problem. This can be overcome by using increasingly available varieties of organic and naturally grown coffees. As with cocoa, purchasing Fair Trade products is a good choice to avoid products that are produced by socially and environmentally exploitative methods.
Generally speaking, both coffee and cocoa provide health benefits. People with compromised health systems should be aware of the risks of overindulgence or excessive consumption, but when enjoyed in moderation – and taking into consideration all other personal health factors – most of us would benefit from taking pleasure in these two treats as nature meant us to, in their purest possible state.
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ARTICLE
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C M Y CM MY CY CMY K
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NATURAL nutrition
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Last week at a client meeting, I was asked the question ‘what is the difference between a carbo-
hydrate and a starch? ’ To my great surprise and embarrass-ment, I couldn’t answer! So here’s the low-down on carbs and starches. I hope you fi nd it as interesting as I do!
WHAT IS A CARBOHYDRATE?Carbohydrates are made up of carbon, hydrogen and oxy-gen and are the product of photosynthesis in plants. As they contain carbon and come from living sources, they are classifi ed as organic molecules.
TYPES OF CARBOHYDRATESCarbohydrates are classifi ed according to their structure, with the three main classifi cations being sugars, starches (there is the answer!) and fi bre. Sugars are further divided into monosaccharides such as glucose, fructose and ga-lactose, and disaccharides such as lactose, sucrose and maltose. Starches are also known as polysaccharides or complex carbohydrates (because they are made up of long chains of glucose molecules, unlike mono- or disac-charides). Fibre is mainly found as indigestible cellulose in the coverings of cereals and grains or the skins of fruits and vegetables.
Are carbohydrates and starches the same thing? What’s the difference between them?
CARBOHYDRATES & STARCHES– what’s the difference?
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SO HOW IS STARCH DIFFERENT TOCARBOHYDRATES?As we can see above, starch is one ‘type’ of carbohydrate, so a ‘no-starch’ diet would mean that you are cutting out one form of carbohydrate but not all of them. A ‘no-carbo-hydrate’ diet, if followed correctly (and techni-cally), would mean that you are cutting out all forms of carbohydrate, including sugars and fi bre. We know that some sugar is needed in a healthy diet, and fi bre is important for good di-gestion, so we might therefore conclude that a ‘no-starch’ or ‘low-starch’ diet is probably a slightly better option than a ‘no-carbohydrate’ or ‘low-carbohydrate’ diet. However, please note that in no way do I recommend that anyone goes on any of these diets! A healthy diet (and a diet for weight loss in particular) should include all the food groups, and focus on eating the right kind of carbohydrates in healthy amounts rather than leaving them out altogether.
SO WHAT ARE HEALTHY CARBOHYDRATES?It depends on your individual needs. A sports-person or athlete may require different kinds of carbohydrates to someone who is more sedentary in their daily life. However, as a general rule of thumb it’s best to look at the complex carbohydrates (starches) such as whole grains (rice, corn), potatoes and carrots for sustained energy, and some simple sug-ars combined with fi bre in the form of fruits. Honey is also a simple sugar which is a good source of ‘quick-release’ energy.
Refi ned carbohydrates such as cakes and pastries are best avoided. Not only do these products contain high levels of unhealthy fats, their carbohydrates can elevate glucose lev-els in the blood and tissue. A diet too high in these foods can lead to blood sugar imbal-ance and other sugar-related health problems. As always, moderation is key!
A FINAL NOTE ON WEIGHT LOSSIf you are trying to lose weight, try to investi-gate how you can change your entire diet to include foods that are conducive to health and well-being rather than ‘cutting out’ or avoiding one type of food only. By removing a particu-lar food or food group from your diet, you are putting yourself at risk of developing nutrient defi ciencies later on. You’re also not looking at why you are carrying excess weight and how you can improve your lifestyle and choices.
Common sense goes a long way, and educat-ing yourself about healthier foods is a good fi rst step on your weight-loss journey.
SOURCE The information for this article was taken from one of my all-time favourite nutrition books, Staying Healthy with Nutrition by Dr Elson Haas (Celestial Arts Publishing, Berkeley, Cali-fornia, ISBN 0-89087-481-6). The opinions ex-pressed are my own.
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healthy recipesBegin to Add Darker
Green LeavesBegin to Add DarkBegin to Add DarkBegin to Ad
JUICING
Once you’ve gotten used to the simple veggie juices, make them more nutritionally dense by adding some of the following:
Getting StrongerMakes 250 – 300 ml, dilute with the same quantity of water to make 500 – 600 ml
1 apple ½ cucumber 2 carrots 2 celery stalks 1 handful red or green lettuce leaves 1 handful spinach or swiss chard 2 pak choi leaves 5 tatsoi leaves
Juice all the ingredients and dilute with water.
Green leaves are important to add to your juice. They are packed with enzymes and magnesi-um and are very alkalising to the body.
BY BERYN DANIEL
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healthy recipes
THE SECRET INGREDIENTSecrets RevealedMakes 500 – 750 ml, dilute with the same quantity of water to make 1 – 1 ½ litres
2 apples 1 grapefruit 1 cucumber ½ bunch of celery 5 big leaves spinach or swiss chard 3 big leaves kale 1 lemon
Juice all the ingredients and dilute with water.
Do yourself a favour and begin adding lemon to your juice. Adding lemon to your green vegetable juices makes the juice refreshing and at the same time hides the taste of the stronger dark green leaves. If your lemons are organic you can juice them with the peel. There is a lot of good-ness in the pith.
Lemon is a non-sweet fruit and, surprisingly enough, is alkalising to the body and aids digestion.
PUTTING IT ALL TOGETHERThe Green AlkaliserMakes 500 ml dilute with the same quantity of water to make 1 litre
This is the green juice we start our days off with.
1 apple ½ grapefruit or orange ½ cucumber ½ lemon 5 celery stalks 4 spinach leaves 1 sprig parsley 1 segment of fennel 1 kale leaf 2 pak choi leaves 3 tatsoi leaves
Juice all the ingredients and dilute with water.
If you are drinking a litre or more of this juice per day it’s likely that it can take the place of a meal. At the very least it will discourage mid-morning and mid-afternoon snacking.
The Green Alkaliser is where the real nutrition is at. This juice is loaded with enzymes, antioxidants, magnesium, potassium, sodium, vitamins and minerals. It is cleansing and alkalising and is packed with living water. A juice like this can also help to keep blood sugar levels stable.
HAVE SOME FUNGet creative; turn your green juice red, purple or brown! Add raw beetroot for a great variation in colour and taste. It’s also cleansing for the liver and the blood. Remember that adding beetroot to very dark greens can make the juice a muddy brown colour.
Red Red WineMakes 250 ml, undiluted
2 apples ½ cucumber 2 beetroot
Juice all the ingredients together and pour into wine glasses.
Green CocktailMakes 250 ml, undiluted
2 apples ½ cucumber 1 medium fennel bulb
Juice all the ingredients. This cocktail is so delicious, you can even serve it to your friends.
Fruity SunriseMakes 500 ml, undiluted
½ pineapple 2 oranges 1 handful of strawberries or raspberries 1 wedge lemon
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Your immune system’s ability to react rapidly to foreign invaders, such as pathogens, bacteria, fungi, parasites and viruses, makes all the difference between a minor 24-hour cold and a week in bed with fl u. Is it possible to intervene in this process and make your immune system stronger? Boosting your immune power starts with knowledge, which translates into the power to take control of your health.
As health insurance costs continue to increase worldwide, more and more people are unable to afford the coverage
they need. Even for those who can afford monthly medical aid premiums, medical savings are more often than not depleted well before the end of the year. It’s therefore a good idea to boost your immune health and decrease your medical bills.
UNDERSTANDING IMMUNITYThe immune system is one of the most remarkable and complex systems in the human body. When you realise that it has the abil-ity to produce a million specifi c ‘straight-jackets’ (called antibod-ies) within a minute and to recognise and disarm billions of invad-ers (called antigens), helping it function optimally makes a lot of sense.
In essence, the purpose of the immune system is to identify the body’s enemies and destroy them. The main gates of entry into the body are the digestive tract and the lungs. Within the digestive tract is the ‘gut-associated immune system’, which is responsible for allowing completely digested food particles to pass through the gut wall into the body. Incompletely digested food can result in im-mune reactions and allergies. The nasal passages help to prevent unwanted agents from entering the lungs. Together with the skin, healthy and strong mucous membranes in the respiratory and di-gestive tract are the immune system’s fi rst line of defence against invaders.
BOOSTING YOUR IMMUNE SYSTEMBoosting your immune system requires a fundamental multi-func-tional approach. Exercise, state of mind and diet all contribute to an optimally functioning immune system.
LEE-ANN VAN DEN BERG, BSC (FOOD SCIENCE), DIP CLIN NUTR, is
a food scientist and
member of the South
African Association of
Nutritional Therapists
(SAANT) with a Gradu-
ate Diploma in Clinical
Nutrition through the
International Academy
of Nutrition in Australia.
She has a passion for
nutrition and living
holistically and works
as a nutritional therapist
in private practice in
Johannesburg, consult-
ing across the spectrum
of health ailments.
Lee-Ann believes in
educating clients to
make informed food
choices, to listen to their
bodies, and to achieve
balance of body, mind
and spirit. Her mantra is
‘Eat to live and not live
to eat’. Phone her on
083-417 8241.
IMMUNE HEALTH
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HOW IT WORKSInside the body, the immune system has an army of special cells to deal with invaders. These defenders differ in their function and territory. In the body, lymph nodes isolate infections and act like immune forts, storing immune cells. The thymus gland is responsible for training up T cells (immune cells found in the blood) to help differentiate between friend and foe, while the liver produces lymph and Kupffer cells which disarm bacteria, yeasts and toxins. The spleen fi lters the blood and destroys bacteria and worn-out red blood cells, while the bone marrow produces the stem cells from which all immune cells originate. The B cells identify pathogens as bad guys, and then the killer T cells destroy them. Helper T cells assist, and when the carnage is over, suppressor T cells turn off the immune response.
ExerciseAccording to Patrick Holford, UK nutritionist, overtraining actually suppresses the immune system, while the art of tai chi has been re-ported to produce a 40% increase in the T-cell count. Calming rather than stressful forms of exercise are therefore probably the best for im-munity. This may be because corticosteroids, substances produced by the adrenal glands as a response to stress, suppress the immune system.
State of mindNumerous studies have found that stress, depression and feelings of grief depress the immune system. Learning how to cope with stress, dealing with psychological issues and fi nding ways of relaxing and unwinding are all paramount in helping boost the immune sys-tem. According to Patrick Holford, meditation has been reported to increase T-cell counts and improve the T-helper/suppressor cell ratio.
Diet and nutrientsNutrition is defi ned as the provision to cells and living things of the nutrients necessary to support life. Your cells require the proper nu-trients to be healthy and make you healthy. The ideal immune-boosting diet is, in es-sence, no different from the ideal diet for anyone. A well-balanced diet, including pro-tein and complex carbohydrates and low in fat, with plenty of fresh fruit and vegetables and rich in vitamins and minerals, is best for maximum immunity.
Protein sources such as lean meats, eggs, soy, beans, lentils and low-fat dairy products are the best options. Since proteins are made up of amino acids – which are necessary for proper muscle synthesis and other cellular functions – the best sources of protein are vital. In addition, since immune cells are pro-duced rapidly during an infection, suffi cient protein is essential.
IMPROVING health
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Complex carbohydrates are found in whole grains such as whole-wheat bread, durum pasta, brown rice, quinoa and high-fibre cereals.
Fibre is required for proper digestion and elimination. Foods rich in fibre include beans, whole grains, nuts and seeds, and many fruits and vegetables.
With regard to fats, ones to avoid include trans-, saturated and hydrogenated fats, found in meats, bakery products and proc-essed foods. These fats suppress immunity and clog up the lymphatic vessels. Unsatu-rated fats, both poly and mono, found in raw nuts and seeds, cold-pressed seed oils, olive oil, avocados and nut butters, are the best sources of good fats, which are essen-tial for proper brain and nerve health and also boost immunity.
VIRAL OR BACTERIAL INFECTION?Interestingly, while zinc supplementation is beneficial during a viral infection it may not be a good idea to supplement with it during a bacterial infection. The same is true for iron – while deficiency suppresses immune function, too much interferes with the ability of macrophages (agents that engulf invaders and clean up the body) to destroy bacteria. This is because when an infection is present the body initiates a series of defence mechanisms designed to stop the invader absorbing iron, so supplementing with iron is not recommended during a bacterial infection.
IMPROVING health
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IMMUNE HEALTH
Overtraining suppresses the
immune system, while the art of tai chi
has been reported to produce a 40%
increase in the T-cell count
Check the composition of Barleygreen and you will fi nd 60 nutrients and traces of 50 more. A perfect mixture of Vi-tamins, Minerals, Amino acids and Enzymes, totally natural and immediately absorbed by the body. So, why don’t you tune your immune system, and protect yourself? Barleygreen supports the immune system, balances the pH in the body and is absolutely safe. It is rec-ommended by many doctors.
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For more information contact [email protected] phone 011 469 3583www.barleygreen.co.za
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In addition to the above, water is an essen-tial nutrient required for proper hydration.
During a viral infection that increases mu-cus production, it’s best to avoid meat, eggs and dairy produce, together with any foods you are allergic to. The best foods include all vegetables, especially beetroot and car-rots, sweet potatoes, tomatoes and bean
sprouts. Fruits such as watermelon and ber-ries are beneficial, as are ground seeds, len-tils, beans, whole grains and fish. All foods should be eaten as raw as possible and nothing must be fried, in order to avoid the introduction of free radicals, which are detri-mental to body cells.
Your immune strength is dependent on an optimal intake of vitamins and minerals. De-ficiency of vitamins such as A, B1, B2, B6, B12, folic acid, C and E, and minerals such as iron, zinc, magnesium and selenium, suppresses your immunity. The production of antibod-ies and T cells is dependent on vitamin B6,
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with the recommended daily intake being 50 - 100 mg. In addition, vitamin B12 and folic acid are essential for proper T- and B-cell function.
Since no nutrients work in isolation, it’s a good idea to take a good high-strength multi-vitamin and mineral supplement every day. Nutrients worth adding in larger amounts to
Nutrients worth adding in larger amounts to fi ght off infections are the antioxidants,
especially vitamin C
There is a reason why ReuterinaTM is the doctor’s No.1 probiotic choice.
Customer Care Line: 0860 84 3237www.akaciahealthcare.com Reuterina™ is a trademark of Akacia Health Care (Pty) Ltd.
Reuterina™ Daily 30’s and 100’s: 100 million cfu of live freeze-dried Lactobacillus reuteri PROTECTIS™ (Strain DSM 17938).
1. Tubelius et al. Increasing workplace healthiness with the probiotic Lactobacillus reuteri: A randomised, double-blind placebo-controlled study. Environmental Health: A Global Access Science Source 2005, 4 : 25.
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Daily supplementation with ReuterinaTM reduces sick days caused by respiratory or gastrointestinal illnesses by 55%.1
Because 80% of our immune system is in the gut, a healthy tummy supports a healthy immune system. Help boost your immunity and your body’s natural defence against diseases with ReuterinaTM Daily probiotic supplement.
fi ght off infections are the antioxidants, es-pecially vitamin C. This is because invaders produce oxidising chemicals known as free radicals which fi ght the immune system,
and antioxidants have the power to disable the free radicals, thereby weakening the in-vaders. The best antioxidant nutrients for fi ghting invaders include vitamins A, C and
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IMPROVING health
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E, zinc and selenium. Vitamin E is an impor-tant all-rounder as it improves the function of B and T cells. Some antioxidant nutrients work better in combination than in isolation, such as vitamin A and beta-carotene, which together are potent antioxidant contenders. When given in conjunction with selenium, vitamin E increases its immune-boosting properties.
Whether or not we succumb to infectious agents is determined not only by our ex-posure but also by our balance of internal bacteria (probiotics). Beneficial bacteria both consume the nutrients that would oth-erwise feed the bad guys and block the re-ceptor sites to which harmful bacteria have to latch on to cause an infection. The reason probiotics protect us is that they produce
substances such as lactic acid and hydrogen peroxide, which stop harmful bacteria from growing and surviving – such as Salmonella (food poisoning agents) and staphylococci (mainly responsible for sore throats). Not only have probiotics been proven to give harmful bacteria a hard time, they also im-prove the fighting power of the immune sys-tem. They have been found to be important in the treatment of cancer and allergies, as well as infections caused by viruses, para-sites and yeasts such as Candida albicans, which is responsible for thrush. Further-more, probiotics are helpful in the treatment of recurrent bladder infections, sinusitis and tonsillitis.
Another interesting and important anti-oxidant is glutathione – a protein consist-
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SUPPLEMENTSAccording to Patrick Holford, useful supplements to help fight infections naturally include:■ A high-strength multivitamin and mineral■ A high-strength antioxidant formula, supplying at least 2 000 mcg vitamin A, 300 mg vitamin E,
100 mg vitamin B6, 20 mg zinc and 100 mcg selenium■ Vitamin C – 3 grams every 4 hours, including last thing at night and immediately on rising (it may have
a laxative effect – if it does, decrease the dose accordingly); choose a supplement that contains berry extracts
■ Cat’s claw tea with ginger – 4 times a day■ Echinacea – 10 drops 3 times a day■ Grapefruit seed extract – 10 drops 3 times a day.
IMPROVING health
Bibliography1. Holford P. New Optimum Nutrition Bible. London: Piatkus,
2004.
2. Holford P. Food is Better than Drugs. London: Piatkus, 2006.
3. www.immune-health-solutions-for-you.com
4. Natural Standard: The Authority on Integrative Medicine. Primary immune deficiency, 2009. www.naturalstandard.com
ing of three essential amino acids, namely glutamate, glycine and cysteine – which is made by the body. Glutathione has been shown to boost the adaptive immune sys-tem (when the foreign invader gets through the first line of defence, our adaptive im-mune system springs into action, adapting to meet the challenge of the invader and then remembering it for the next time so it can be recognised and conquered), and it’s very important to boost its levels to ward off illness. Individuals with low levels of glu-tathione may suffer from poor health. The best way to keep glutathione levels high is to ensure an optimal intake of antioxidants through food and supplements.
CONCLUSIONThe system that protects our immunity is very complex, and requires precise interac-tions and raw materials to do its job well. We can all do our part to keep our immune system strong by eating well, resting, ex-ercising, maintaining a healthy weight and supplementing what is missing.
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We all know someone – a parent, grandpar-ent, or neighbour – who seems to defy all the
stereotypes about old people. Active, vibrant, engaged, they’ve become role models for ageing gracefully.
Age will eventually overtake us all. The trick, it seems, is to start preparing for it now, not through the use of ever more potent pharmaceuticals, but through rela-tively simple steps that include stress management, exercise and dietary changes.
A study called the New England Centenarian Study,1 sponsored by the National Institute of Aging (NIA), identifi ed three healthy, long-lived groups – one from Sardinia (a Mediterranean island), another on Okinawa (an island off Japan), and the third a com-
‘The older you get, the healthier you’ve been...health span equals lifespan!’ Here are guidelines to ageing gracefully in eight easy steps.
munity of Seventh-day Adventists in Loma Linda, California – and discovered several common practic-es. The people in all three groups, no matter how old they are, stay physically active and socially engaged, and they follow healthy diets that emphasise fresh, local produce. I quote from the study: ‘… health span equals lifespan. Thus we believe that instead of the aging myth “the older you get the sicker you get”, it is much more the case of “the older you get, the healthier you’ve been”.’
I outline eight realistic and effective steps you can take at any age to ensure your physical and emotion-al health, and improve the quality of your day-to-day life. The best part? All the steps are natural, and most of them are free.
By Daleen Totten8EASYSTEPS
Age, gracefully in IMPROVING health
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ARTICLE
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EASYSTEPS
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IMPROVING health
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Be active every dayScientifi c evidence shows that almost any kind of regular physical activity, 30 minutes a day, fi ve days a week – running, walking, biking, yoga, or even gardening – provides tremendous benefi ts for your body and your mind as you age.
Exercise does more than just help you live longer. It also increases your strength and fl exibility, keeps your joints lubricated, and helps you maintain your balance. Becoming active at any age can help you regain the strength and mobility you’ve lost, and keep your heart healthy.
Recently scientists have also begun to learn about the benefi ts that exercise provides for your brain. Engaging in physical exercise appears to keep your brain more pliable, which helps you retain cognitive functioning and reduce memory loss.
Finally, because exercise produces endorphins and releases pent-up stress, it can have profound benefi ts for your emotional state. Being physically active can simply make you feel better about yourself as you create a stronger, more fl exible and more capable you.
1yourself as you create a stronger, more fl exible and more capable you.
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Manage your stress
Prolonged exposure to stressful conditions can cause serious physical and emotional problems, including heart disease and high blood pressure, digestive disorders, a weakened immune system, anxiety, insomnia and depression. And while produc-tion of practically every other signifi cant hormone in your body declines with age, cortisol, your stress hormone, keeps on pumping. Unfortunately, the body’s ability to recover from a cortisol rush diminishes as well, so as you get older you may feel the effects of stress for a lot longer.
You can manage your stress levels by getting more sleep and learning conscious relaxation techniques. These provide differ-ent benefi ts to those of sleep, including an increase in slow brain waves and a marked decrease in blood lactate, a sub-stance associated with anxiety attacks. And you can practise conscious relaxation any time – for as little as fi ve to ten min-utes, or as long as an hour or more.
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IMPROVING health
3
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Just telling yourself to relax won’t produce the desired effect. Instead, choose a mindfulness practice such as meditation, yoga, or pranayama (breath control and extension). The trick is to create a focus for your mind and cultivate an attitude of non-judgment. In emergency situations, stop and observe at least 12 breaths (a full inhale and exhale count as one breath), which takes only about a minute. This practice can calm you down almost immediately and stop you from simply reacting without thinking. You can also intentionally slow down. Walk instead of driving, cook slow food instead of grabbing a quick bite, and shop locally instead of heading for a crowded supermarket. Lie back and watch the clouds.
Keep mentally engagedUntil recently, cognitive decline and senility were considered by many to be the inevitable outcome of old age. The good news is that neural connections remain flexible and new ones can be formed until we die.
But you need to do your bit to prevent cognitive decline, and that means mental exercise, such as debating important issues with friends, learning a new skill or language, writing your memoirs, or even starting a new career. This keeps the neuronal connections in your brain strong, just as physical exercise keeps your muscle fibres strong.
Staying intellectually engaged might even help prevent Alzheimer’s disease or postpone symptoms of cognitive decline in those with the disease. In the NIA’s Religious Orders Study,2 a long-term study of nuns, priests and brothers, investigators found that the average risk of developing Alzheimer’s was 47% lower in people who most frequently took on mental challenges.
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AGEING GRACEFULLY
Stay connectedAs you age, keeping in close contact with your family, friends,
and community will help you maintain strong psychological and
physical health. I once read that the secret to happiness is to have older friends
when you are young and younger friends when you are old. So make a point of cultivating friends of all ages.
In addition, make an effort to participate in any kind of community activity that suits you, even if that simply means deciding not to retire from your job. Keeping socially engaged helps prevent depression – a problem that often gets worse with age – and can improve your feelings of self-worth, which may in turn help you maintain your physical health. And women especially fi nd that being part of a community helps them bounce back faster when they experience grief or illness.
Keeping socially active may also keep you mentally sharp. The NIA reports that studies of nursing-home residents and community-dwelling older people suggest a link between social engagement and cognitive performance. Older adults who have rich social networks and participate in lots of activities tend to stay mentally focused longer and have a decreased risk of developing dementia.
4
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IMPROVING health
Be open to loving touchNever underestimate the power of touch. Make love with your partner – often. As Dr Andrew Weil points out in his book Healthy Aging (Knopf Publications, 2005), studies show that people who have healthy sex lives tend to live longer and more happily. The type and level of sexual intimacy may change as you get older, so be creative. Maybe what you really want is tender, loving touch instead of sexual intercourse. Be open and honest with yourself and your partner.
Touch, of course, is not just sexual. Don’t forget to hug your children every day, stay close to family, and play with your dog, cat and other furry (or feathered) companions.
Live alone? Schedule a regular massage; visit and laugh with close friends. If you don’t have pets (or children) of your own, you can volunteer to look after other people’s children and animals. Or simply take a neighbour’s dog for a walk.
5Eat wiselyWhat you eat – and what you don’t eat – can have an enormous impact on your overall health and longevity. A balanced, nutrient-rich diet is important for maintaining a strong immune system, cardiovascular health, and a good body weight. Dr Leo Galland, author of The Fat Resistance Diet (Broadway Books, 2005), recommends an anti-infl ammatory diet for healthy ageing. He strongly believes that many age-related conditions, including weight gain, heart problems, insulin resistance and loss of muscle mass, result from chronic infl ammation in the body.
What constitutes an anti-infl ammatory diet? Basically stick to fresh vegetables and fruits, whole grains, and foods high in omega-3 fatty
acids (such as cold-water fi sh – salmon, tuna and mackerel). Limit your intake of saturated fats, refi ned grains (like pasta) and sugar, and ban all trans-fats (found in many packaged foods). Committing to an anti-infl ammatory diet takes willpower,
so if completely changing your diet feels too overwhelming, start small. Shop at your local farmers’ market, and stock up on your favourite seasonal fruits and vegetables;
switch to oatmeal for breakfast instead of sugar cereals; cut back on red meat, and replace it with fi sh and even tofu or tempeh a few times a week.
Eat wiselyWhat you eat – and what you don’t eat – can have an enormous impact on your overall health and longevity. A balanced, nutrient-rich diet is important for maintaining a strong immune system, cardiovascular health, and a good body weight. Dr Leo Galland, author of Books, 2005), recommends an anti-infl ammatory diet for healthy ageing. He strongly believes that many age-related conditions, including weight
acids (such as cold-water fi sh – salmon, tuna and mackerel). Limit your intake of 6i70_AGEING5.indd 66 3/16/11 2:54:50 PM
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IMPROVING health
Cultivate contentmentAccording to Dr Weil, accepting the fact that you’re growing old is the fi rst step to ageing gracefully. ‘To my mind,’ Weil writes, ‘the denial of aging and the attempt to fi ght it are counterproductive, a failure to understand and accept an important aspect of [the human] experience.’
Clinging to your lost youth is bound to cause suffering. Likewise, relentless worry about the future will bring stress and anxiety. Focus
instead on the present and take delight in every day. Laugh, watch movies, enjoy beautiful music – and the occasional 70% chocolate. And when your needs and abilities change, make the necessary adjustments with dignity and grace.
Adopting a spiritual practice or a personal philosophy that enables you to be present with whatever arises in your life will help support you through diffi cult periods and allow you to appreciate your life to the fullest.
References1. Hitt R, et al. Centenarians: The older you get, the healthier you’ve been. Lancet 1999; 354: 652.
2. Wilson RS, et al. Participation in cognitively stimulating activities and risk of incident Alzheimer disease. JAMA 2002; 287: 785-786.
8
Supplement your dietWhile it’s foolish to assume you can live forever by popping pills and downing elixirs, you can support your body by increasing your intake of essential vitamins, minerals and enzymes. As much as we’d like to think that food contains all we need to nourish ourselves, not everyone eats enough antioxidants and phytonutrients on a daily basis to maintain good health and build a strong immune system. But buyer, beware! Not all supplements are created equal. Read the labels. Most experts agree that you should take a good daily multiple, which in-cludes the antioxidant vitamins A, C and E (natural, not synthetic); vitamin D; a good carotene blend (with lutein and lycopene as well as beta- and alpha-carotenes); the B vitamins, zinc, calcium and amino acids; and co-enzyme Q10, alpha-lipoic acid and L-carnitine.Vitamin K2 has been shown to remove calcium deposits from the arteries, and thus promote a healthy cardiovascular system and good arterial health. Adding an omega-3 fi sh oil blend plus pre- and probiotics will give your heart, brain and nerves added protection. Dr Weil gives specifi c recommendations in Healthy Aging, and so do the authors of The Anti-Aging Solution (John Wiley & Sons, 2004). Mushrooms, particularly those containing AHCC (active hexose cor-related compounds), and other adaptogens keep the immune system strong.
7
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Stress less
IMPROVING health
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Stress less
A good laugh and a long sleep are the best cures in the doctor’s book – Irish proverb
You drag your complaining body through the day and crash into bed after what feels like hours spent doing a lot, but accomplishing little.
You’re beset with aches and pains, feel sapped of energy, your digestion is not up to speed, you snap at everyone, you get heart palpitations and your hair is falling out. You look and feel as if the weight of the world is on your shoulders. Life’s too busy, too rushed, too everything!
The doctor’s verdict: stress. Hmm, you think to yourself, they always say that when they don’t really know what’s wrong with you. Isn’t stress a normal part of life? Can it really cause ill health? And what, at the end of the (very long) day, can be done about it?
WHAT IS STRESS?Stress itself is not dangerous, and is indeed a normal part of life. Our Stone Age ancestors faced life-or-death situations every day. The biological re-sponse to stress, the so-called fi ght-or-fl ight response, was of critical im-portance. It prepared us to defend ourselves against a threat (fi ght) or run away from it (fl ight).
During the stress response: The heart rate increases so that muscles can receive extra blood ■needed to escape or fi ght.
Blood vessels close to the skin constrict, so that if you are injured, you ■won’t lose too much blood.
Your pupils dilate so you can see better. ■Blood sugar increases for extra energy. ■Processes the body considers not of immediate importance to sur- ■vival are suppressed (notably growth hormones) or slowed (includ-ing the digestive and reproductive systems). The immune system is inhibited.
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STRESS LESS
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This automatic response occurs whether it is called for (e.g. a mugging) or not (e.g. spend-ing hours in traffi c). After the crisis has passed things should level off, but with constant ac-tivation the stress response continues: your stress hormones and heart rate stay high, and the processes that were suppressed remain low. It becomes harder and harder to stop this response. The result is chronic ill health. If stress is not managed, you can look forward to anxiety, irritability, weight problems, heart dis-ease, weakened immunity, thinning hair and lack-lustre skin. And that’s just to begin with!
But there is hope.
NATURAL WAYS TO HELP YOU COPEWhile it’s impossible to live a completely stress-free life, some things can help you cope better and buffer yourself from its nega-tive effects.
Take control of your attitude and environ-mentGet organised. Cutting down on things to do in the mornings means starting your day in a peaceful way, so give it a try! Some peo-ple swear by making lunches and selecting clothes for work and school the night be-fore. Try turning your home and offi ce into an oasis of calm by decluttering and redeco-rating. Avoid watching the news and visiting the usual news websites. For a dose of good news go to www.sagoodnews.co.za or www.goodnewsnetwork.org. Try to think of some-thing positive and consider your blessings every day. At fi rst it may be tough to change a lifetime’s negative thought patterns, but the more you do it, the easier it gets, and the more positive you feel.
Diet and supplementsWhat you eat is vital. Your body needs proper nutrition and balanced blood sugar to cope with stress.
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Always eat breakfast – it really is the most im-portant meal of the day! After several hours of fasting, you need fuel to function properly. Yo-ghurt with fruit, wholegrain muesli with low-fat milk, or wholewheat toast with cottage cheese or egg all make an excellent start to the day. Not hungry fi rst thing in the morning? Try a yoghurt-and-fruit smoothie.
People who don’t eat breakfast usually end up trying to boost their energy with coffee, sugar and refi ned foods (such as pastries, chips and chocolates), which do nothing for your waist-line or your health. Your blood sugar levels
will peak and drop in a way that leaves you exhausted and reaching for more and more quick-fi x foods. There’s nothing wrong with the occasional treat, but this shouldn’t be your means of getting through the day. The more sugary, unhealthy foods we eat, the more we crave, leading to a vicious cycle of irregular blood sugar levels, exhaustion and ill health. This exacerbates the symptoms of stress and drains our bodies of essential nutrients. Aim for fi ve to six small meals consisting of a lean protein (fi sh, chicken, vegetarian protein or dairy), a complex carbohydrate (whole grains,
Cutting down on things to do in the mornings means
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potatoes) and lots of vegetables (five portions a day). Snack on fruit, nuts and seeds and plain yoghurt.
Supplements can help in the fight against stress. When you are stressed you need and use more B vitamins. Taking a vitamin B com-plex or brewer’s yeast boosts your energy and feeds your nervous system, enabling you to cope better. Essential fatty acids, particularly omega-3s, are just that: essential. They are needed for proper brain function and have been shown to assist in the treatment of de-pression and anxiety disorders. A good multivi-tamin and mineral supplement can help make up nutritional shortfalls that are common in modern life, while vitamin C and zinc supple-ments help your beleaguered immune system to stay healthy.
ExerciseYou may not feel like it, or even think you have the time, but exercise really helps in managing stress. A short walk every day, perhaps during your lunch break, can help. Try yoga, which is ideal for stress management due to its focus on breathing exercises and relaxation. From walking your dog to dancing, yoga, tai chi or hiking – you name it, it’ll put a spring in your step!
Relaxation Strangely, relaxation is something most of us need to work at. Look out for CDs of relaxa-tion music and exercises, and spend a while each day consciously trying to relax. Thera-pies that can help you deal with the effects of stress include reflexology, aromatherapy, hypnotherapy, homeopathy, phytotherapy and chiropractic.
AromatherapyEssential oils have powerful effects on the nervous system. Some are relaxing and antide-pressant, while others energise and stimulate.
IMPROVING health
For further information and trade enquiriescontact Master Health Products
Relax into this non-invasive, natural therapyand glow with sensory delight. Experience thebalance and harmony of an auditory massageand calm your system as you soothe your stress,colds, headaches, sinusitis and ear problems
Biosun Traditional Ear Candles are a certified medical product under the
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We will shortly be launching a series of certified training courses.If you are an alternative healer, natural therapist or just want to ex-plore an alternative modality, we invite you to join us at our forth-coming training in Cape Town. Contact us at [email protected] formore information. If you would like to experience the training ina nother city, please let us know.
Relax into this non-invasive, natural therapyand glow with sensory delight. Experience thebalance and harmony of an auditory massageand calm your system as you soothe your stress,
colds, headaches, sinusitis and ear problems
Biosun Traditional Ear Candles are a
certified medical product under the
EC guidelines
We will shortly be launching a series of certified training courses.If you are an alternative healer, natural therapist or just want to ex-plore an alternative modality, we invite you to join us at our forth-coming training in Cape Town. Contact us at [email protected] formore information. If you would like to experience the training ina nother city, please let us know.
Relax into this non-invasive, natural therapyand glow with sensory delight. Experience thebalance and harmony of an auditory massageand calm your system as you soothe your stress,colds, headaches, sinusitis and ear problems
Biosun Traditional Ear Candles are a certified medical product under the
EC guidelines
We will shortly be launching a series of certified training courses.If you are an alternative healer, natural therapist or just want to ex-plore an alternative modality, we invite you to join us at our forth-coming training in Cape Town. Contact us at [email protected] formore information. If you would like to experience the training ina nother city, please let us know.
Relax into this non-invasive, natural therapyand glow with sensory delight. Experience thebalance and harmony of an auditory massageand calm your system as you soothe your stress,colds, headaches, sinusitis and ear problems
Biosun Traditional Ear Candles are a certified medical product under the
EC guidelines
We will shortly be launching a series of certified training courses.If you are an alternative healer, natural therapist or just want to ex-plore an alternative modality, we invite you to join us at our forth-coming training in Cape Town. Contact us at [email protected] formore information. If you would like to experience the training ina nother city, please let us know.
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Lavender essential oil is outstanding for stress, insomnia, anxiety and low mood. To help you sleep, put five drops in your bath before bed or two to three drops on your pillow.
Flower remedies Developed by Dr Edward Bach in the 1930s, the 38 flower remedies help you to rediscover your positive side. This is a natural, non-addic-tive system of treating everyday negative emo-tions. Keep a bottle of Bach Rescue Remedy on hand, and take it whenever you feel stress, shock, grief, anxiety or panic. You can also try South African flower and gem essences such as Crisis Remedy, Stress Essence or Balancing Essence.
Herbal medicineHerbal medicine has many applications for stress and its side-effects. Chamomile tea has soothing properties, while Panax ginseng is an adaptogen: it helps the body adapt to stress and supports normal body and mind func-tion. If your immune system is compromised, try echinacea, a powerful herbal immune booster, or the indigenous South African herb Sutherlandia frutescens (kankerbossie). Just observe some caution when taking herbs if you’re pregnant or breast-feeding.
A problem shared ...... is a problem halved, so speak to a counsel-lor, pastor, therapist or a friend, or even write in a journal to put things in perspective and help you sort through the chaos. Consider psy-chotherapy or counselling to help you learn to manage stress, anger and negative emotions.
Sleep Stress can cause insomnia, but the less sleep you have, the more stressed you will feel. Allow yourself an hour before bedtime to unwind. Have a warm bath using relax-ing essential oils and do something restful. Television (especially the news) stimulates
STRESS LESS
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the brain, making it hard to relax, and alco-hol, despite making you drowsy, leads to poor-quality sleep. Passionfl ower (Passifl ora incarnata) relaxes and enables easier sleep, while valerian (Valeriana offi cinalis) assists when churning thoughts and anxiety keep you awake.
Have funA good friend of mine has a simple strategy for dealing with stress: she turns up the volume on a favourite CD and dances around the living room, singing at the top of her voice. Sound like fun? It is, and before you know it you’ll be feeling energised and much more cheerful!
If singing isn’t your thing, fi nd something you do enjoy. Join a class where you will learn a skill, meet people and do something creative. Try to do something enjoyable every day, be it a creative pursuit like art, writing or gardening, or pure relaxation, like reading or meditation. Think of your spirit as a child, and do ‘childish’ things like hula hoop, watching children’s mov-ies, or modelling with clay. You’ll learn to take things a little less seriously and start to leave your stress behind.
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Please note: This article is aimed at helping you cope with stress more effectively, and does not replace your doctor’s advice. If you have been prescribed medication, don’t stop taking it without prior consultation. Stress can place a heavy strain on the whole body, so it’s important to get regular check-ups, and ensure that your heart rate, blood pressure, blood sugar and cholesterol are healthy.
If you are pregnant or breastfeeding, or have hypertension, diabetes or certain other medical conditions, some supplements may not be suitable. Check with your pharmacist or doctor.
A depressed mood, decreased interest or pleasure, weight changes, sleep disturbances, fatigue, or feelings of worthlessness or guilt can be indicators of depression. If you or a loved one is displaying these symptoms, consult your doctor immediately.
A herbal supplement to help alleviate stress and regulate sleeping
patterns
Slow release of Passiflora (approved as herbal treatment for nervousness)1
Rapid release of Avena Sativa (widely used in aiding nervous conditions)
1 Commission E (German Federal Institute for Drugs and Medical Devices)
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Blood tests seem so routine, but are they supplying you with adequate information about your risks and prognosis for chronic disease? What extra tests should be done to give a more accurate picture of your state of health? In part 1 of this two-part series, Dr Kristian Leisegang looks at cholesterol and the cholesterol ratio.
DR KRISTIAN LEISEGANG, MTECH (HOM) (DUT), is a
registered homeopath
currently in part-time
practice in Stellen-
bosch with his wife,
Dr Alta Vogel. He is
co-ordinator of clinical
sciences at the School
of Natural Medicine,
University of the West-
ern Cape, lecturing
in pathology, general
medicine and clinical
diagnostics, is con-
ducting research on the
metabolic syndrome,
immunology and male
infertility with the
Department of Medical
Bioscience at UWC,
and is Vice President
of the Homeopathic
Association of South
Africa. Clinically, he has
a special interest in the
functional diagnostics
and holistic treatment
of metabolic, endocrine
and immunological
conditions. Contact
the Clinic of Natural
Medicine on 021-887
2177, email kris@
homeoclinic.co.za, or
visit his website www.
natural-med.co.za
In my practice I often ask my patients about routine blood tests that they have had done, such as cholesterol and blood sugar.
Usually they either say their sugar and cholesterol are fi ne, or that one (or both) were high, and now they are on medication and the levels have dropped. I then ask about their HDL and LDL cholesterol, and cholesterol-to-HDL ratio, at which most patients go blank. When I venture to ask if their insulin levels and C-reactive protein (CRP) have been assessed, again I get that uncertain response.
WHAT YOUR DOCTOR SHOULD BE TESTINGPart 1 – cholesterol
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The good and the badThere are many sub-types of lipoproteins, dif-ferentiated by the amount of fats they carry and the size (i.e. density) of the molecule. Two of these are important – high-density li-poprotein (HDL) and low-density lipoprotein (LDL).1 Cholesterol is mostly produced by the liver, and dietary sources of cholesterol are stored in the liver. LDL transports cholesterol from the liver to be used by the body. Excess cholesterol that is not used needs to be car-ried back to the liver to be eliminated. This is done by HDL.
LDL is therefore known as ‘bad’ cholesterol because is carries cholesterol to the body cells, where it is traditionally associated with
heart disease. (This process is important, so in a sense ‘bad’ is a misnomer.) HDL is known as ‘good’ cholesterol because it clears cholesterol away. Total cholesterol test results are determined by the sum of HDL and LDL concentrations, plus a small fraction of other lipoproteins.2
Adequate levels of these cholesterol carri-ers are important, and it’s recently become clear that total cholesterol levels do not ac-curately refl ect the risk associated with high cholesterol. The risk is refl ected better by the level of HDL (the good cholesterol), and
As we will see in this two-part article, there are numerous easy and (mostly) relatively cheap blood tests that can be done to obtain a more accurate refl ection of our state of health and risk or prognosis of chronic disease. Examples include insulin and insulin resistance, CRP, HDL cholesterol and vitamin D levels. When results are abnormal, favourable changes are relatively easily achieved with natural medi-cine modalities.
CHOLESTEROLThese days raised cholesterol is very well known as a risk factor for heart disease and stroke, with high levels of total cholesterol clearly associated with increased risk. Choles-terol is, however, essential for normal body
function. It is needed to make cell membranes and to produce some hormones. A large amount of the brain consists of cholesterol. So an adequate cholesterol supply is essential for good health.
Cholesterol is a fat-based molecule and there-fore not soluble in water (and therefore blood). Like all fat-soluble compounds, it needs to be bound to a specifi c protein that allows the fats to dissolve in water (blood) and be transport-ed through the body. The proteins that trans-port cholesterol are called lipoproteins, ‘lipo’ meaning ‘fat’.
A person with high cholesterol may have a high level of HDL, which limits or
neutralises the harmful effects of high cholesterol levels
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Ethical and Credible
Available at Dis-Chem, Pick ‘n Pay and most other pharmacies.
Contact the Medical Nutritional Institute at [email protected] or visitwww.mnilifestyle.co.za formore information.
Combat high cholesterolwithout prescription drugs!RyChol, a novel nutraceutical compound, now has the potential to lower yourcholesterol levels as e�ectively as prescription drugs.
The Medical Nutritional Institute, a healthcare organisation that specialises in theprevention of disease and promotion of wellness, set themselves a daunting task. Couldthey produce a nutraceutical compound that can compete with the prescription drugs
regarding cholesterol lowering potency? This goal had never been achievedbefore, but after years of continual research they reached their goal with aproduct that displays a unique and synergistic double action. Scienti�ctrials have demonstrated that RyChol is now not only the most e�ectivenon-prescription cholesterol lowering product on the market, but caneasily compete with the prescription drugs simvastatin and pravastatinregarding cholesterol lowering potency. The advantage, however, is thatit has a lower side-e�ect pro�le.
Bene�ts:RyCholTM is a nutraceutical compound that helps to:
lower cholesterol and bad LDL cholesterol levelsincrease good HDL cholesterol levels reduce the risk of heart disease and stroke.
No prescription is required and RyCholTM can be taken with other medication.
“RyChol lowered my cholesterol from8.1 to 3.7 without any side-e�ects.”Cathy
“RyChol lowered my cholesterol from8.4 to 3.8 without any side-e�ects.” Colin
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the cholesterol-to-HDL ratio. HDL choles-terol is seen as having a protective effect on the heart, as it reduces plaque build-up in blood vessels.3
The cholesterol ratioWhen you have a cholesterol test (done by taking blood from the arm), you are prob-ably having your total cholesterol, HDL cho-lesterol and LDL cholesterol checked (a lipogram). Most doctors usually only report back with the total cholesterol level, either normal or high. However, it is possible – and in my experience not uncommon – for some patients to have normal cholesterol, but low HDL cholesterol. This means that even though the blood cholesterol is normal, too little HDL means inadequate clearance of ex-cess cholesterol and less protection against plaque build-up in arteries. This results in an increased risk of heart disease and stroke. Conversely, a person with high cholesterol may have a high level of HDL, which limits or neutralises the harmful effects of high cho-lesterol levels.
Here’s a simple calculation – take the to-tal cholesterol level, and divide it by the HDL cholesterol level. This gives you what is known as the cholesterol ratio. Ideally it should be between 3 and 4. A score of 4 - 5 puts you at moderately increased risk for a cardiovascular event, and 5 and over at high risk.4,5 Total cholesterol should be considered useless without knowing the LDL and HDL components.6 This means that most finger-prick tests aren’t effective in fully evaluating risk associated with cholesterol levels.
I see many patients on cholesterol medica-tions who report that their cholesterol is now ‘normal’. However, on re-testing many of them are found to have an abnormal cholesterol ratio, even if the total cholesterol is reduced. If you reduce cholesterol intake in your diet and/or go on cholesterol medications, you of-ten bring down both LDL and HDL levels, thus reducing total cholesterol levels. You must en-sure that this has had a positive impact on your cholesterol ratio too. If total cholesterol and HDL reduce at similar levels, the ratio re-
IT’S A NUMBERS THINGHere are the lipid values considered normal:
TC (total cholesterol): lower than 5 mmol/l
LDL (lipoproteins containing more fat than protein): lower than 3 mmol/l
HDL (lipoproteins containing more protein than fat): higher than 1 mmol/l
Triglycerides: lower than 1.7 mmol/l
Cholesterol (cardiovascular risk) ratio (TC:HDL): 3 - 4 = ideal, higher than 4
= moderate risk, higher than 5 = high risk.
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CHOLESTEROL
mains the same, and your cholesterol prob-lem is not solved.
The lipogramFor optimal results a fasting lipogram is usually requested.
Most pathology laboratories in South Africa that do a full cholesterol evaluation, known as a lipogram, automatically generate the cho-lesterol ratio and indicate the risks associated with the fi gure. Are you aware of your choles-terol ratio? If not, insist that your doctor takes it into consideration before choosing any treat-ment options.
The lipogram also assesses another type of fat, known as triglycerides. High triglycerides are also a known risk factor for cardiovascu-lar disease. Ensure that you are also told what these levels are when you have your choles-terol tested. Triglyceride levels are considered normal if less than 1.7 mmol/l (millimoles per litre).
Are you aware of your cholesterol ratio? If not, insist
that your doctor takes it into consideration
before choosing any
treatment options
www.diabecinn.co.zaDiabecinn™ is available at Health Shops, Pharmacies, Dis-Chem, Clicks, Pick n Pay, Medi-Rite and Springbok Pharmacy.Web: www.otcpharma.co.zaEmail: [email protected]: 0861 998 880
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CHOLESTEROL
THE METABOLIC SYNDROMEPatients with abdominal obesity (increased waist measurement) may have what is termed the metabolic syndrome. Specific changes in the metabolic and hormonal system drive specific and unfavourable changes in blood cholesterol. Although the syndrome is associated with increased to-tal cholesterol, a specific decrease in HDL cholesterol is seen. This significantly wors-ens the cholesterol ratio. Even when total cholesterol is reduced by conventional medications, the HDL usually remains low, so the ratio does not improve. A better ra-tio can only be achieved by addressing the complex underlying metabolic changes that are driving HDL cholesterol down.
Low HDL is considered a diagnostic fea-ture in the diagnosis of the metabolic syn-drome. Other diagnostic features include increased abdominal fat, high triglycerides, high blood pressure, and insulin resistance or increased blood sugar.7 We will look at insulin in part 2 of this article, which will appear in the May issue of Natural Medi-cine.
CONCLUSIONDon’t be satisfied with only a total cho-lesterol result, even if it is normal. If your cholesterol ratio is unfavourable, treatment should not be as simple as the convention-al approach using statin medications. Nu-merous natural medicine approaches can help increase HDL levels, especially in the setting of the metabolic syndrome. Always insist that your doctor analyse your choles-terol ratio, and ensure that it ’s in the opti-mal range of 3 - 4. (Note that a variation of this assessment is the LDL-to-HDL ratio, mostly used in European countries.)
039 Cardio NM 3/17/10 8:47 AM Page 1
Composite
C M Y CM MY CY CMY K
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In part 2 of this article we will look at raised insulin levels and insulin resistance, and C-reactive protein as a marker for the chronic inflammation associated with both these conditions.
References
1. Olsen RE. Discovery of lipoproteins, their role in fat transport and their signifi cance as risk factors. J Nutr 1998; 128(2): 439S-443S.
2. Lewis GF, et al. New insights into the regulation of HDL metabolism and reverse cholesterol transport. Circ Res 2005; 96(12): 1221-1232.
3. Assmann G, et al. HDL cholesterol and protective factors in atherosclerosis. Circulation 2004; 109: III8-III14.
4. http://www.prolipid.com/cholesterol-reference-levels/target-cholesterol-levels.html (accessed 19 November 2010).
5. Malati T, et al. Reference intervals for serum total cholesterol, HDL-cholesterol, LDL-cholesterol, triglycerides, Lp (a), apolipoprotein A-I, A-II, B, C-II, C-III and E in healthy south Indians from Andhra Pradesh. Indian Journal of Clinical Biochemistry 2009; 24(4): 343-355.
6. Siri-Tarino PW, et al. Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep 2010; 12(6): 384-390.
7. Liao Y, et al. Critical evaluation of Adult Treatment Panel III criteria in identifying insulin resistance with dyslipidaemia. Diabetes Care 2004; 27: 978-983.
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DR ARIEN VAN DER MERWE is a medical
doctor, author and spe-
cialist corporate health
and wellness service
provider, including
natural, integrative
medicine and stress
management. She is
the author of many
books on health and
wellness and currently
focuses her work on
peer educator train-
ing in the workplace
and communities to
address the chronic
diseases of lifestyle,
or health challenges
as she prefers to call
them. She presents
courses in peer educa-
tor training, wellness
and stress manage-
ment. Her dream
remains to be involved
in a truly integrative
wellness sanctuary and
retreat centre. More
info on her website,
www.HealthStress-
Wellness.com, contact
her on arienvdm@
samedical.co.za
DR ARIEN VAN DER DR ARIEN VAN DER
INFLAMMATION: BOTH FRIEND & FOE
As foe, infl ammation is the common denominator present in all chronic degenerative diseases.
The word ‘infl ammation’ comes from the Latin word ‘infl amatio’, which
means to set on fi re. Chronic infl ammation is the fuel that fl ames the fi re of today’s chronic degenerative diseases.
INFLAMMATION: THE GOOD, THE BAD AND THE UGLYMost of us have experienced a sore throat, cold or fl u, skin rash, insect bite, sunburn, hay fever or injury. We are aware of these because infl ammation causes the typical symptoms of redness, pain, swelling and increased heat in the affected area. The pain informs you of the injury or damage, so that you can pay atten-tion to your body. The swelling protects the area, preventing you from moving and causing more irritation. Increased blood fl ow mobilises the antibodies and other healing cells, begin-ning the healing and repairing process.
The acute infl ammatory reaction is a normal and appropriate response of the immune sys-tem to injury or disease-causing organisms such as viruses and bacteria. This process is the body’s initial reaction to cellular damage. It assembles the immune system’s defence mechanisms to fi ght foreign invaders, and fa-cilitates healing by repairing damaged tissue and removing toxins and residual debris from the body. Without the process of infl amma-
tion, the body would not be able to recover quickly from wounds, trauma, injury and in-fections. This acute infl ammatory reaction is good. We need it for survival.
The infl ammatory process can become a problem when the defence system becomes uncontrollable, like mutinous soldiers or a runaway train. An overactive immune system, with excess and inappropriate infl ammation, is
KEY CONCEPTOur bodies have an inborn ability and inclination to heal themselves, using the infl ammatory response as part of their natural survival healing mechanism. When we interfere with this process on a physical, mental, emotional or behavioural level, through our lifestyles, unhealthy eating choices or stressful way of living, and especially by the constant stress sparked off by underlying and deeply subconscious memory-emotional triggers, we sabotage this natural response, allowing insidious infl ammation to become a threat, and even a silent killer, rather than a support to our health and wellbeing.
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typical of allergic conditions such as asthma, eczema and hay fever, or auto-immune dis-eases such as rheumatoid arthritis, psoriasis and Crohn’s disease. Uncontrolled infl amma-
tion is also apparent in conditions such as ar-thritis, bronchitis, laryngitis, sinusitis, gastritis, colitis and appendicitis, the suffi x ‘-itis’ mean-ing ‘infl ammation of’.
Many studies show that hidden systemic in-fl ammation (affecting the whole body or a particular system) may be the common de-nominator linking most, if not all, modern-day chronic diseases, even when the connection is not obvious. This is the bad infl amma-tion, which can become really ugly if uncon-
strained. Smouldering incessantly just below the surface of our physical awareness, it can become the silent killer, gradually destroying cell function and ultimately our organs. This is also the infl ammation that leads to acceler-ated ageing.
CHRONIC INFLAMMATIONNatural anti-infl ammatory compounds usually accomplish the job of destroying infectious agents, clearing away cellular debris and re-generating new tissue. If this response is not completely turned off, however, the constant low-grade fl ow of infl ammatory components in the blood will result in prolonged tissue breakdown and scarring. Cells are continu-ously injured by infection, stress, or irritation. This results in chronic infl ammation.
What started as a normal healthy immune response has turned into an extended, out-of-control reaction that destroys cells and tis-
sues, becoming chronic and paving the way for degenerative disease and accelerated age-ing. In the case of auto-immune disease, the immune system response is so out of balance that instead of attacking the source of the in-fl ammation, it attacks and destroys the body’s own perfectly healthy tissue.
Most doctors and scientists agree that the initial manifestation of virtually every ill-ness known is chronic infl ammation in and around the cells. This silent, chronic infl am-
Smouldering incessantly just below the surface of our physical awareness, it
can become the silent killer
health
PAIN AND SWELLINGInfl ammation as a benefi cial process is characterised by swelling and increased blood fl ow. The pain informs you of the injury or damage, so that you can pay attention to your body. The swelling protects the area to prevent you from moving and causing more irritation. Increased blood fl ow to the area mobilises the antibodies and other healing cells, beginning the healing and repairing process and causing increased temperature and redness. These symptoms encourage you to rest, assisting the healing process. Although the body’s reaction may be unpleasant to experience, each stage of infl ammation is vital for healing and tissue repair.
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mation does not have the typical symptoms of acute infl ammation (redness, swelling, pain, increased temperature/heat), and can persist unnoticed for weeks, months, years or even a lifetime, only manifesting as a general malaise, tiredness and lack of vital-ity. Eventually symptoms might appear, of-ten when considerable damage, with severe loss of function, has already occurred. This is why chronic infl ammation is referred to as the silent killer.
Chronic infl ammation has been associated with diabetes, high blood pressure, cancer, heart disease, obesity, depression, dementia, and even autism. The overactive immune re-sponse associated with chronic infl ammation results in common conditions such as aller-gies, rheumatoid arthritis, auto-immune dis-eases and asthma. Allergy symptoms include common chronic infl ammatory reactions such as rhinitis (infl ammation of the nose) and sinusitis (infl ammation of the sinuses). In the case of asthma, persistent infl amma-tion in the lungs leads to increased sensitivity of the lung tissue. The airways become over-sensitive to external stimuli such as changes in temperature and environmental factors like animal hair and pollen. This increased sensitivity leads to acute asthma, when tight-ening of the airways makes breathing diffi -cult. Chronic infl ammation is also the culprit behind arthritis (infl ammation of the joints), dermatitis, acne, eczema and digestive disor-ders such as irritable bowel syndrome (spas-tic colon) and gastritis.
Depression is also linked to infl ammation. A study conducted at the Emory University School of Medicine found that psychological stress can lead to an excessive infl amma-tory response. Individuals with depression are more likely to develop an infl ammatory response due to the emotional disorder than people who are not depressed.
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A WORD ON MAGNESIUMMany studies have found low magnesium levels to be a factor contributing to poor functioning of the proteolytic enzymes responsible for stopping and reversing the infl ammatory process. Low magnesium levels have been implied in nearly every disease linked to an underlying infl ammatory process, i.e. high blood pressure, heart disease, arthritis, fi bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can treat and prevent chronic infl ammatory conditions. Magnesium acts as a general cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall cell energy production and hormonal and enzyme production and function, which all refl ect on the process of infl ammation.
A WORD ON MAGNESIUMA WORD ON MAGNESIUMA WORD ON MAGNESIUMA WORD ON MAGNESIUMA WORD ON MAGNESIUMMany studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium levels to be a factor contributing to poor Many studies have found low magnesium levels to be a factor contributing to poor Many studies have found low magnesium Many studies have found low magnesium levels to be a factor contributing to poor Many studies have found low magnesium levels to be a factor contributing to poor Many studies have found low magnesium levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor functioning of the proteolytic enzymes levels to be a factor contributing to poor functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes responsible for stopping and reversing the functioning of the proteolytic enzymes functioning of the proteolytic enzymes responsible for stopping and reversing the functioning of the proteolytic enzymes responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the infl ammatory process. Low magnesium levels responsible for stopping and reversing the infl ammatory process. Low magnesium levels have been implied in nearly every disease linked to an underlying infl ammatory process, i.e. high blood pressure, heart disease, arthritis, fi bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can treat and prevent chronic infl ammatory conditions. Magnesium acts as a general cell tonic, while it reduces infl ammation and
responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the infl ammatory process. Low magnesium levels infl ammatory process. Low magnesium levels infl ammatory process. Low magnesium levels have been implied in nearly every disease linked to an underlying infl ammatory process, i.e. high blood pressure, heart disease, arthritis, fi bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can treat and prevent chronic infl ammatory conditions. Magnesium acts as a general
infl ammatory process. Low magnesium levels infl ammatory process. Low magnesium levels have been implied in nearly every disease infl ammatory process. Low magnesium levels infl ammatory process. Low magnesium levels have been implied in nearly every disease infl ammatory process. Low magnesium levels have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease linked to an underlying infl ammatory process, linked to an underlying infl ammatory process, linked to an underlying infl ammatory process, linked to an underlying infl ammatory process, linked to an underlying infl ammatory process, i.e. high blood pressure, heart disease, arthritis, fi bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can treat and prevent chronic infl ammatory conditions. Magnesium acts as a general cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall
i.e. high blood pressure, heart disease, arthritis, i.e. high blood pressure, heart disease, arthritis, i.e. high blood pressure, heart disease, arthritis, fi bromyalgia, diabetes, depression, etc.fi bromyalgia, diabetes, depression, etc.fi bromyalgia, diabetes, depression, etc.fi bromyalgia, diabetes, depression, etc.
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cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall
conditions. Magnesium acts as a general conditions. Magnesium acts as a general conditions. Magnesium acts as a general conditions. Magnesium acts as a general cell tonic, while it reduces infl ammation and cell tonic, while it reduces infl ammation and cell tonic, while it reduces infl ammation and cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall cell tonic, while it reduces infl ammation and cell tonic, while it reduces infl ammation and cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall cell tonic, while it reduces infl ammation and systemic stress. It’s also important in overall systemic stress. It’s also important in overall systemic stress. It’s also important in overall systemic stress. It’s also important in overall systemic stress. It’s also important in overall systemic stress. It’s also important in overall systemic stress. It’s also important in overall cell energy production and hormonal and systemic stress. It’s also important in overall cell energy production and hormonal and systemic stress. It’s also important in overall systemic stress. It’s also important in overall cell energy production and hormonal and systemic stress. It’s also important in overall cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and enzyme production and function, which all refl ect on the process of infl ammation.
ADDRESSING THE CAUSE OF CHRONIC, HIDDEN INFLAMMATIONFirst of all, it is important to identify the trig-gers for infl ammation. Then the body’s natu-ral immune function can be restored through various measures.
Some of the most common underlying trig-gers or causes of chronic infl ammation are the following.■ The single leading infl ammatory trigger is
the consumption of unhealthy food, high in refi ned sugar and fl our, trans- and hydrogen-ated fats, alcohol, artifi cial ingredients, and especially artifi cial sweeteners containing aspartame. Packaged and processed foods, especially those loaded with hormones, anti-biotics, colourants and preservatives, are also a major cause of infl ammation.
■ Nutritional defi ciencies, especially the B-complex vitamins, vitamins C, E and D, the minerals zinc, boron, selenium, calcium and particularly magnesium, and omega-3 fatty acids.
■ Prolonged emotional stress (distress), where toxic infl amed emotions can literally act as triggers for infl ammation.
■ Environmental allergens such as pollen, moulds (mildew/fungi), dust, and so on. These harmless substances trigger hyper-reaction in the immune system, causing an exaggerated infl ammatory response.
■ Environmental toxins such as mercury, pol-lution and pesticides.
■ Food allergens causing both immediate and delayed allergies, such as wheat (gluten), dairy, eggs, yeast, corn, peanuts, citrus, soy, shellfi sh and nuts.
■ Repeated infections or chronic low-grade infection with viruses, bacteria, yeasts or parasites.
■ A sedentary lifestyle with lack of exercise. ■ Excess weight around the abdomen.■ High cholesterol, especially triglycerides
and low-density lipoprotein (LDL), with low high-density lipoprotein (HDL).
■ High C-reactive protein (CRP).■ Prolonged physical trauma and injury.■ Sleep defi ciencies (less than seven hours a
night).
THE CONVENTIONAL APPROACH TO INFLAMMATION Anti-infl ammatory drugs such as ibuprofen or aspirin, and steroids like prednisone or cortisone, might be useful for acute infl am-mation and injury, but in the long term they interfere with the body’s immune response and ability to heal and repair itself. They can also have serious and deadly side-effects, including intestinal bleeding, kidney and liver damage.
The most well known of the anti-infl ammato-ry drugs is aspirin, which often causes more serious problems than it alleviates. Most pain and anti-infl ammatory medications are not safe, and even over-the-counter (OTC) pain medications can be harmful.
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GETTING YOUR BODY’S BALANCE RIGHTAlways consider underlying infl amma-tion: a simple blood test can sound the red alert. Here are some ways to help you in the balancing act of healthy homeostasis – your body’s natural adjustment of its physiologi-cal processes to maintain internal equilibrium and function optimally.
Food as medicine Food provides the nutritional building blocks and fuel for the body and its immune system. Acute infl ammation only turns into chronic in-fl ammation when there are imbalances and low levels of nutrients in the diet. With the
right mix of nutrients, the body can achieve the proper counterbalance between the pro-infl ammatory substances required to fi ght infection and irritants, and anti-infl ammatory substances needed to turn off the reaction so that tissue healing and repair can begin.
Whole foods. Eat whole, raw, unprocessed, organic, unrefi ned, fresh foods that are high in fi bre. Naturally anti-infl ammatory foods in-clude fresh fruits and vegetables (preferably organic), lean protein sources, nuts, seeds, spices and herbs (particularly ones with anti-infl ammatory properties), and healthy oils and fats (extra-virgin olive oil, organic butter, etc.). Avoid sugar and sugar-based products, simple carbohydrates, refi ned grains and grain-fed meat and fi sh, as well as conven-tional cooking oils, block margarine, or any-thing with hydrogenated or partially hydro-genated fats.
Superfoods to douse the fi re of renegade in-fl ammation include berries, cherries, grapes, cereal grains, grasses (wheatgrass, barley), brown and wild rice, oats, plant oils (olive, grapeseed, avocado), blue-green algae, ripe to-matoes, garlic, mushrooms, bee pollen, sprouts, aloe ferox (use in a smoothie), seaweed, and raw cacao (beans, nibs, powder, butter).
Healthy fats. Chronic infl ammation devel-ops when there is an imbalance in the type of fats eaten. Maintaining the proper ratio between omega 3- and omega-6 fatty acids is the key that enables the body to produce the correct balance of pro-infl ammatory and
anti-infl ammatory prostaglandins. The main dietary fi re-fi ghter that works to restore bal-ance and prevent or reverse chronic infl am-mation is omega-3 fatty acids. Excessive amounts of omega-6 (refi ned vegetable oils used in cooking, frying and fast foods), com-bined with trans- and saturated fats, shift the body towards chronic infl ammation.
Chickens and cattle that are fed on grain in-stead of pasture or free-range food contrib-ute to this imbalance. Yolks of eggs from free-range chickens contain twice as much omega-3, protein and biofl avonoids than eggs from grain-fed chickens. Even salmon, a well-known and excellent source of omega-3, is often farmed and no longer as rich a source of omega-3 as wild salmon.
Avoid allergens. Find out what you’re aller-gic to and stop eating those foods. Gluten and
Toxic infl amed emotions can literally act as triggers for infl ammation
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References and further reading1. Van der Merwe A. Health
& Happiness. New Revised Edition. Cape Town: Natural Medicine Publishers, 2011.
2. Van der Merwe A. Stress Solutions. New Revised Edition book and relaxation CD. Cape Town: Natural Medicine Publishers, 2011.
3. Chellem J. The Inflammation Syndrome. Hoboken, NJ: John Wiley & Sons, 2003.
4. Appleton A. Stopping Inflammation: Relieving the Cause of Degenerative Diseases. Garden City Park, NY: Avery Publishing Group, 2005.
5. Horne S, Balas K. Inflammation: The Match that Lights All Disease. St George, UT: Tree of Light Publishing, 2006.
6. Hyman M. The Ultra Mind Solution. New York: Simon & Schuster, 2008.
dairy are two common culprits. Once your im-mune system is restored to its normal healthy state, allergies often disappear.
Heal your intestines by taking pre- and probiotics to aid digestion and restore the balance of healthy bacteria in your gut. This reduces inflammation.
Use nutriceutical food supplements. Take a comprehensive antioxidant supple-ment, with vitamins A, E, B complex, C, D and E, bioflavonoids, the minerals calcium, magnesium, selenium, zinc and boron, and fish oil (omega-3 as found in salmon oil), all of which help reduce inflammation.
Anti-inflammatory help from natureMany herbs, spices and essential oils can give fast and gentle relief from the symptoms of inflammation, while restoring health over the longer term.
My favourite recipe for all inflamma-tion (e.g. colds, flu, fever, sinusitis, muscle aches and pains, joint pains, and so on): mix a pinch each of dried ginger, cinnamon, tur-meric and mustard powder in a small glass of warm water, add honey to taste, and drink regularly for fast relief. These are all excel-lent anti-inflammatory herbs and spices, with many other healing properties.
Other useful herbs are Boswellia serrata, ar-nica, bromelain (found in pineapples), papain (in paw-paws), devil’s claw, liquorice root, white willow bark (the natural form of aspirin, which contains substances that protect the lining of the stomach), angelica, yarrow, black pepper, rosemary, basil, cardamom, chives, cloves, garlic and parsley. These can be used as food if suitable, as herbal infusions, or in the capsules or tablets obtainable from most pharmacies and health shops. Follow instruc-tions on the container.
Use essential plant oils in a carrier oil (such as almond) to massage sore and ach-ing limbs or muscles, put a few drops into your bath, or use in a burner to inhale while you relax. Good choices include thyme, rose, clove, eucalyptus, bergamot and fennel.
Lifestyle correctionRegular, moderate exercise such as swimming, walking, dancing or yoga reduc-es inflammation, improves immune func-tion, strengthens the cardiovascular system, corrects and prevents insulin resistance, improves mood, and neutralises the effects of stress.
Relax, maintain your work-life balance as best you can, learn to let go, and allow your natural healing mechanism to do what it is meant to do. This is probably the most im-portant tool for restoring your body and mind to its natural state of health and happiness. Some useful relaxation tips are available at www.HealthStressWellness.com.
CONCLUSIONRather than using OTC or prescription drugs that block, suppress or inhibit key enzymes and interfere with natural tissue healing and rebuilding, it is far better to support the body’s innate capacity to heal by allow-ing the immune system to remain in bal-ance. By providing the right conditions for homeostasis, inner balance and harmony, you can take responsibility for your health. When you eat the right foods, take the cor-rect supplements and herbal remedies and manage your stress levels, your body can recover its natural ability to use and con-trol inflammation. Relax, let go of all the old stuff, the heavy rocks called the past that you carry in your backpack, and move into a healthier future!
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Phot
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Primordial qi is our inherited or genetic qi. The quality and quantity we are born with varies as it is dependent on the genetics, health, vitality and emotional relationship of our parents at the moment of conception and on spiritual infl uences such as karma. Postnatal qi is deter-mined by the quality of food, water and air that we take into our bodies. If we lead stressful lives, eat badly, neglect our health and live in a polluted city we soon use up our stores of metabolic postnatal qi and then have to dip into our reserve battery of irreplaceable primordial qi. If this happens on an ongoing basis we soon end up depleted, the fi rst signs of which are endocrine and immune response malfunction. Qigong provides an enjoyable way to enhance, cultivate and conserve our energy.
HOW DOES QIGONG POTENTISE VITAL ENERGY?Qigong practice can include fl owing move-ments synchronised with the breath, static
– accessing the healing power of the universe
Qi (chi) is the primordial life-force energy that animates all living things. ‘Gong’ means work or mastery. Qigong can thus be defi ned as mastering the fl ow of life-force energy in the body to improve health and wellbeing.
QIGONG
Qigongments synchronised with the breath, static
we take into our bodies. If we lead stressful lives, eat badly, neglect our health and live in a polluted city we soon use up our stores of
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THE ORIGINS OF QIGONGQigong has its roots in the ancient
shamanic traditions of China. It evolved from the observations of tribal shamans who noticed therapeutic benefi ts from regular repetition of ceremonial dances. Possibly because of its huge spiritually empowering potential it was kept a closely guarded secret from the ordinary people. It was practised by Buddhist monks, in remote Taoist communities, and by the ruling classes of China, and passed down in strict lineages from masters to carefully chosen students. Today qigong is accessible to all and there are about 4 000 different styles that have been developed for different purposes, for example, healing chronic disease, building strength and martial power, and increasing spiritual insight.
SOURCES OF QIThere are two main sources of qi in the human body: primordial qi and postnatal qi.
KATJA ABBOTT
is a qigong teacher,
writer, artist and
barefoot beach-walker.
She has studied and
taught various styles of
qigong in South Africa
and overseas for the
past 10 years. From
a young age she has
delighted in accessing
energy through move-
ment including dance
and yoga. For her, the
beauty of qigong lies in
the gentle, effortless
way it takes her to a
place of quiet strength,
stillness and joy. She
can be contacted
on 073-117 1987 or
hummingbird@polka.
co.za.
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NATURAL living
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NATURAL living
exercises, meditation, and healing sounds that stimulate the organs. During these therapeutic movements, energy is drawn into the body from external sources with the breath through energy gates situated, for example, on the soles of the feet, the palms of the hands and the crown of the head. It then circulates through the meridian channels dissolving blockages. Stagnant and toxic energy is expelled through the energy gates while exhaling. Qi generated and absorbed during practice is stored in the dantian, an energetic reservoir just below the navel. The qi can then be purifi ed in the dantian using various meditation techniques and moved up the spine to the upper energy centres.
TRY THISStand with your feet more or less hip-width apart, feet parallel, knees slightly bent, with your arms relaxed at your sides. Close your eyes. Take your awareness to your navel and take three deep abdominal breaths, letting your body relax with each exhalation. Moving your awareness to your feet, imagine and allow the soles of your feet to open and receive Earth energy. Then starting at your sacrum, extend your spine, creating space between your vertebrae all the way up to the base of the skull. Now allow the crown of your head to open and expand towards the sky. With the knees still slightly bent, allow your arms (palms down) to fl oat up in front of your body with your in-breath. When they reach chest height allow them to sink down with your exhalation. As you repeat this movement effortlessly, imagine revitalising Earth energy fl owing into your body through the soles of your feet with each inhalation.
THE HEALING POWER OF QIGONGWith regular practice qigong can have the following positive effects.
Relieves stressDuring qigong practice the cerebral cortex calms down, the constant ‘inner dialogue’ stops and the body switches from the stress-related ‘fi ght-or-fl ight’ sympathetic mode into the parasympathetic restorative healing mode.
Enhances immune responseQigong enhances white blood cell production by stimulating the bone marrow. Blood tests have shown increased production of T-cells (vital for the human immune response) in the thymus gland of qigong practitioners. Qi-gong balances the entire endocrine system by stimulating and balancing the secretions in the pituitary and adrenal glands.
Improves blood circulation and reduces high blood pressurePractising moving qigong forms enhances energy fl ow in the body which facilitates the fl ow of oxygen-rich blood to all the cells. A study involving 100 sufferers of chronic hypertension at the Shanghai Institute for Hypertension showed that after 20 minutes of qigong practice their blood pressure had dropped to the same level it had reached 3 hours after taking prescription drugs for high blood pressure.
Improves respiratory effi ciencyDeep diaphragmatic qigong breathing enhan-ces oxygenation of the blood in the lungs, increasing the amount of oxygen delivered to the cells.
Balances pH levels in the bloodThis is another positive effect of qigong breathing and increased levels of oxygen in the blood. The pH balance can only be maintained in the body when there is enough oxygen in the blood. Excess acidity due to poor diet, lack of exercise, stress and environmental pollution is one of the major causes of degenerative diseases, notably cancer. In China special
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QIGONG
qigong forms have been developed to cure cancer, with remarkable results. A cancerous tumour will shrink and dissolve if the tissues in which it is growing are kept saturated with oxygen and in an alkaline state.
Improves digestionQigong practice stimulates the production of saliva and digestive secretions in the stomach and intestines. The pH level of digestive fl uids, vital for proper digestion and assimilation of nutrients, is balanced. Increased activity of the diaphragm during breathing combined with body movements, provides a stimulating and qi-balancing massage for the digestive organs.
Protects against harmful microwave radiation, power lines and electronic energy pollutionQigong practice strengthens the energy fi eld around the body, making it more resistant to the effects of electromagnetic pollution.
Tones the bodyMuscles and tendons are toned and stretched, and joints and ligaments are loosened as the body moves fl uidly and fl exibly.
Balances emotionsQigong movements connect us to the still centre of our being. From this grounded, balanced place it is easier to observe external
experiences without losing energy by getting caught up in the emotional drama of life.
Brings one into the present Focusing on the body and breath during prac-tice allows us to experience the simple beauty of the moment. This focus also enhances our innate ability to feel the presence, absence or quality of qi in our bodies and environment.
When you watch someone practising the slow, gentle, fl owing movements of qigong, what you are seeing is the external aspect of the practice. What you don’t see is the internal alchemy that takes place between the Three Treasures: essence (body), energy (breath)
and spirit (mind). This mystical alchemy is the primary source of the many healing benefi ts of qigong. What this alchemy refers to is the transformation of the primordial creative spark of life (essence) into active life-force energy (universal power) which is then transformed into spiritual awareness, compassion and wis-dom.
Qigong facilitates connection to primordial creative energy, wisdom and unconditional love.
Enter the qigong state, dissolve into the uni-verse, connect with the cosmos, and become one with nature!
Bibliography1. Reid D. Chi-Gung.
London: Simon and Schuster, 1998: 22-23, 78-80.
2. Ferraro D. Qigong for Women. Rochester, USA: Healing Arts Press, 2000: 1.
Flowing water never stagnates. This is due to movement. The same
principle applies to essence and energy
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NATURAL living
Have you ever counted how many cosmetics or personal care products
you use in a day?
The chances are good that they include shampoo, toothpaste, soap, deodorant, hair conditioner, lip balm, sunscreen, body lotion, shaving products if you’re a man, and cosmetics if you are a woman. And what about your children? On any given day you might rub, spray or pour sunscreen, nappy cream, shampoo, lotion, and maybe even insect repellant on their skin.
This safety guide to
cosmetics and per-
sonal care products
was drawn up by
researchers at the
Environmental Work-
ing Group, www.ewg.
org. The Group kindly
gave us permission to
publish.
Personal care products contain carcinogens, pesticides, repro-ductive toxins, endocrine disruptors, plasticisers, degreasers and surfactants. Scientists have found many common cosmetic ingredients in human tissues, including industrial plasticisers called phthalates in urine, preservatives called parabens in breast tumour tissue, and fragrance components such as musk xylene in human fat. Do these substances pose risks to the health of users, and what is their impact on the environment?
Most people use these products without a second thought, and believe that the government must certainly be policing their safety. But they are wrong. Health studies and pre-market testing are not enforced in the US. The South African government currently requires neither labelling nor testing of any of these products before they are sold. While some products in this country are labelled, many – particularly the cheaper ones – are not. And as people apply an average of 126 unique ingredients on their skin every day, these chemicals, whether they seep through
– shopping tips for safer skindeepSkin
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systems in wildlife are thrown into disarray by common water pollutants, the list of culprits routinely includes personal care products, being rinsed down drains and into rivers.
The Environmental Working Group (EWG) in the US has researched and advocated on personal care product safety for fi ve years now, and considers it an integral part of their work to strengthen the system of public health protection from industrial chemicals. Here’s why.
Industrial chemicals are basic ingredients in personal care products. The 10 500 unique chemical ingredients in these products equate to about one in every eight of the 82 000 chemicals registered for use in the US. Personal care products contain carcinogens, pesticides, reproductive toxins, endocrine disruptors, plasticisers, degreasers and surfactants. They are the chemical industry in a bottle.
No premarket safety testing required. This is a reality in both the personal care product industry and the broader chemical industry as a whole. For industrial chemicals, the US government approves an average of seven new chemicals every day. Eighty per cent are approved in three weeks or less, with or without safety tests. When tests are undertaken, they are seldom carried out by independent specialists, relying instead on the data supplied by manufacturers.
According to the agency that regulates cosmetics, the Food and Drug Administration (FDA)’s Offi ce of Cosmetics and Colors, ‘... a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without an approval from FDA’ (FDA, 1995). The industry’s self-policing safety panel falls far short of compensating
NATURAL living
the skin, are rinsed down the drain or are fl ushed down the toilet in human excretions, are causing concerns for human health, and for the impacts they may have on wildlife, rivers and streams.
WHY PERSONAL CARE PRODUCTS? At fi rst blush it may seem that mascara and shaving cream have little relevance to the broader world of environmental health. Think again. In August 2005, when scientists published a study fi nding a relationship between plasticisers called phthalates and feminisation of male babies in the US, they named fragrance as a possible culprit. When oestrogenic industrial chemicals called parabens were found in human breast tumour tissue, researchers questioned whe-ther deodorant was the source. And when studies show, again and again, that hormone
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for the lack of government oversight. An EWG analysis found that in its 30-year history, the panel has reviewed the safety of just 11% of the 10 500 ingredients used in personal care products. The FDA does no systematic reviews of safety. And collectively, the ingredients in personal care products account for one of every eight of the 82 000 chemicals industries have registered for commercial use with the Environmental Protection Agency.
Nearly 90% of the 10 500 ingredients the FDA has determined are used in personal care products have not been evaluated for safety by the Cosmetic Ingredient Review (CIR), the FDA, or any other publicly accountable institution.
Everyone uses personal care products. Exposure is widespread, and for some people, extensive. The EWG’s 2004 product use survey showed that more than a quarter of all women and one in every 100 men in the US use at least 15 products daily. These exposures add up, and raise questions about the potential health risks from the myriad of unassessed ingredients migrating into the bodies of nearly every American, day after day.
While some companies make products that are safe to eat, or to apply to the body, others choose to use known human carcinogens or developmental toxins such as coal tar and lead acetate. When risky chemicals are used in cosmetics, the stakes are high. These are not trace contaminants like those found at part-per-million or even part-per-billion levels in food and water. They are the base ingredients of the product, just as fl our is an ingredient in bread. These chemicals are found in signifi cant levels in personal care products, nearly all easily penetrate the skin, and we ingest some directly from our lips or hands.
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ARE PERSONAL CARE PRODUCTS HARMING OUR HEALTH? To learn about the safety of ingredients in personal care products, the EWG compiled an electronic database of ingredient labels for 52 928 name-brand products and cross-linked it with 52 toxicity or regulatory databases.
The EWG considers these results cause for concern, not alarm. Much study remains to be done on exposure levels and health risks. But what we do know shows that such study – and direct consumer action to avoid known toxic ingredients – is absolutely essential.
Cosmetic ingredients do not remain on the surface of the skin – they are designed to penetrate, and they do. Scientists have found many common cosmetic ingredients in
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human tissues. Do the levels at which they occur pose risks? For the most part, those studies have not been done. But the study showing feminisation of human male babies in the US to be linked to a common fragrance component (diethyl phthalate) joins a small but growing number of studies that serve as scientific red flags when it comes to the safety of ingredients in personal care products.
ARE OUR PRODUCTS AFFECTING WILDLIFE, RIVERS AND STREAMS? When the Centers for Disease Control and Prevention sought to understand human exposures to phthalates, they passed up food, water, air or human blood testing, and targeted urine instead. When ingredients in personal care products seep through human skin into our bodies, many end up in human excretions. Other ingredients get washed down the drain when we wash our hair and bodies in the shower, or clean a day’s makeup and lotion off our faces at the end of the day.
A growing number of studies in the field of testing that targets what are known as ‘PPCPs’ – pharmaceuticals and personal care products – have found personal care product ingredients in rivers and streams across the US. And some ingredients have been linked to impacts on wildlife – those that target the hormone system, for example – that have been linked to feminisation of fish and other aquatic life.
Jericho natural skin care helps revitalize and restore softness to the skin, reduces visible signs of ageing and soothes skin irritations.
Formulated with Dead Sea minerals, all natu-ral Jericho skin care contains plant extracts in-cluding Aloe Vera, Aromatherapy ingredients such as lavender, eucalyptus, pine oil and fruit oils.
Give your skin that special touch with Jericho.
For more information on these and other products visit: www.blueskyhealth.co.za
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Personal care products are chock full of chemicals that act like oestrogen and raise concerns with respect to wildlife. Examples? Fifty-seven per cent of all products contain paraben preservatives, nearly 2% contain surfactants called alkylphenols, and just over 2% contain oestrogenic sunscreen ingredients, according to the EWG’s 2004 product assessment.
The EWG’s research shows that 50% of all products on the market contain added ‘fragrance’, complex mixtures of chemicals, some persistent, some neurotoxic, and some newly found to harm wildlife. Researchers at Stanford University published work in 2004 showing that mussels lost their ability to clear their bodies of poisons when exposed to parts-per-billion levels of common fragrance musks.
When the ingredients in our products are harming wildlife, what must be their impact on us? That is a question that remains unanswered by an industry with near-complete discretion over product safety, and that is making slow progress in screening ingredients for safety. >>
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NATURAL livingNATURAL living
What to DO – and NOT to doMinimise the use of dark hair dyes. Many contain coal tar ingredients that have been linked to cancer in some studies.
Cut down on the use of powders. In particular, avoid the use of baby powder on newborns and infants. A number of ingredients common in powder have been linked to cancer and other lung problems when they are inhaled. The FDA warns that powders may cause lung damage if inhaled regularly.
Choose products that are fragrance free. Fragrances can cause allergic reactions. Products that claim to be ‘fragrance free’ on the packaging may not be. They could contain masking fragrances that give off a neutral odour. Read the ingredients label – in products truly free of fragrance, the word ‘fragrance’ will not appear. Find fragrance-free products with our advanced search.
Reduce the use of nail polish. It’s one of the few types of products that routinely contains ingredients linked to birth defects. Paint your toenails and skip the fi ngernails. Paint nails in a well-ventilated room, or outside, or avoid using nail polish altogether, particularly when you are pregnant. Browse www.cosmeticsdatabase.com for advice on nail polishes that contain fewer ingredients of concern.
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‘The dance, just as the performance of the actor, is kinesthetic art,
art of the muscle sense. The awareness of tension and relaxation
within his own body, the sense of balance that distinguishes the
proud stability of the vertical from the risky adventures of thrusting
and falling – these are the tools of the dancer.’ (Rudolf Arnheim)
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Dance is an art form where the body is the instrument of expression. In
seeking optimal style and technique, dancers often exceed their capabilities, overstretching or abnormally loading the body’s tissue. These forces result in injuries such as muscle strain, joint and ligament sprains or even fractures and dislocations that may be temporary or permanent.
Many dance forms, especially ballet, demand an unusual combination of extreme fl exibility and motor control in addition to artistry. The use of ‘turn-out’ at the hip and dancing en pointe (on the tips of the toes) are good examples of elements required in dance that place unusual stress on the body. The practice of such techniques can therefore place the dancer at risk of sustaining various traumatic
DR GUY ASHBURNER, BSC (HONS) OST (UK), DPO (UK), is an osteo-
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Danceinjuries
Common dance injuries and conditions dancers are susceptible to include:■ overuse injuries (often resulting from
affecting the knees and ankles■ shin splints■ muscle spasms, mostly of the
hamstrings (back of thigh), calf and back
■ dislocations, mainly affecting kneecaps and shoulders
■ knee pain and meniscal injuries■ blisters on feet and toenail injuries■ impact injuries (bruises and
contusions)■ dehydration and malnutrition.
COMMON DANCE INJURIES
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and overuse injuries different from those seen in the sports world.
Dancers commonly push their bodies to physical and anatomical limits. Human tissue is governed by the laws of mechanics. The most common forces affecting the human body are those produced by muscles and those occurring as a result of gravity, inertia and contact. When a force, such as a push, pull or twist, acts on an object, the force creates mechanical stress. This may cause tension or compression of tissue that may result in injury.
Localised tissue damage causes mechanical and chemical changes in the area. This is often followed by heat, redness, swelling and pain. Ignoring these early warning signs by continuing to dance can result in further damage to the tissue, increasing the severity of the injury and prolonging recovery time (and the return to dance activity).
It is often difficult for the dancer to know whether it is safe to continue dancing. Pain is associated with tissue damage or the probability that damage will occur. It serves as a warning sign for the body to withdraw from the painful stimulus, i.e. continued dancing, and therefore serves to protect the injured body part.
In general, pain that should not be ignored is pain associated with a traumatic injury, pain that recurs during dance activity, gets worse and is still apparent after the activity ceases, night pain, or any pain that you are worried about.
Delayed-onset muscle soreness that occurs 24 - 48 hours after unaccustomed bouts of intense dance activity may respond to continued gentle dance activity or gentle stretching, once you are warmed up.
TREATMENT OF DANCE INJURIESTreatment from the time of injury up to 48/72 hours should consist of rest, ice, compression, elevation and diagnosis (RICED).
REst. To protect the injured part from further injury, you should stop dancing immediately until a diagnosis is made. Avoid activities that stress the injured tissue.
ICE. To get the best physiological effect, ice should be applied immediately after the injury (within 5 - 10 minutes) and be kept on for 20 minutes. It should then be reapplied for 7 minutes every 30 - 60 minutes for the first 48 hours. Ice reduces swelling and bleeding, and also helps control muscle spasm and reduce pain.
Never apply ice directly to the skin, as this can cause an ice burn. Use an ice pack, frozen peas, ice cubes, or gel packs wrapped in a thin towel or through one layer of clothing.
CompREssIon is used with ice to reduce swelling, e.g. by bandaging or maintaining pressure with your hand. The compression should be sufficient to limit the formation of swelling in the damaged tissue but not to compromise blood flow to the area. Always check the skin colour below the compression, e.g. for an ankle injury check toenail colour – the nail should go white if squeezed, but its normal pink colour should return in a few seconds if there is no compromise.
ElEvatIon also reduces swelling and stops bleeding with the assistance of gravity.
DIagnosIs. If the pain or swelling gets worse, or if you are unsure what the injury involves or how to manage it, always consult a medical professional such as a medical
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dance injuries
doctor or an osteopath for advice. In particular it is important to exclude serious damage such as a fracture, so seek qualified medical advice at the first sign of injury. Far too often dancers avoid health professionals until unbearable pain or loss of function drives them to seek medical help. Be prepared before an injury occurs, and make contact with an osteopath, orthopaedic specialist or appropriately qualified physical therapist who has a background in dance and thoroughly understands the dancer’s profession.
After sustaining an injury, do not return to dance until rehabilitation is complete, even if the injury seems trivial. A complete recovery lessens the chances of re-injury.
PREVENTING INJURIESIt is important to realise that injuries can often be prevented. If you are fortunate enough never to have been sidelined by injury, a balanced musculature and awareness of your body can keep you that way. Many dance injuries can be prevented by increasing the level of awareness and knowledge among dancers, parents and instructors. If you have recovered from an injury, the following suggestions may help you avoid a recurrence:
■ Work with a dance teacher who is knowledgeable about injury prevention, correct technique and training, and proper placement of children and adolescents into appropriate age groups, levels and styles of dance.
■ An effective way to prevent overuse injuries is to complement your dance classes with exercises that strengthen and stretch muscles that aren’t developed by your dancing activity.
■ Dancers can prevent injuries by cross-training with appropriate conditioning programmes such as Pilates, learning correct dance technique principles, and resting any previously injured areas.
■ Osteopathic evaluation of any muscu-loskeletal weaknesses will help to correct muscle imbalances. A common muscular imbalance in dancers is in the legs. The quadriceps muscles (the ones at the front of the thigh) are often stronger than the hamstring muscles (at the back of the thigh), whereas they should be almost equal in strength. Advice will then be given on appropriate exercises to strengthen
There are three steps you have to complete
to become a professional dancer: learn to
dance, learn to perform, and learn how to cope with injuries. (D Gere)
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the hamstrings and stretch the quadriceps muscles.
■ Warm up before class, rehearsal and performance even if you have already taken a class that day. Remember that the body has to be prepared for each activity.
■ Cool down after each class, rehearsal and performance.
■ Be aware of your moving postural alignment. Many dancers who have acceptable postural placement at the barre or in the exercises routinely performed at the beginning of dance class lose their alignment once they begin to move across the floor. This weakens the basic support of the body.
■ Be as careful about your posture while walking and standing as you are when you are dancing. Avoid the ‘dancer’s walk’ in everyday gait. This walk is typified by turned-out feet, underslung (tucked under) hips, slumped shoulders, and a forward position of the head.
■ Anyone who dances should ensure that they understand how a dance shoe func-tions, and how it must be fitted in order to function correctly.
One final plea – don’t forget to breathe correctly! Dance requires respiratory efficien-cy as well as elegance, and to achieve this efficiency a balance between thoracic and diaphragmatic breathing is important. So don’t overlook the importance of breathing in ensuring good health – and good dancing.
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The Proof’s in the
NATURAL remedies
We usually think of potassium in terms of something we need to control our blood pressure. This is true, but it’s just one of the benefi ts – there’s much more to this interesting and very important mineral.
potassium
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through the body. The cell walls contain 98% of the body’s potassium supply, where it is used to regulate water and acid-alkaline balance. Potassium also plays a vital role regarding cellular integrity and fluid balance and has an important part to play in nerve function. Did you know that this little-thought-about mineral did all that? Even more important is that it is vital in bodily functions such as the correct functioning of the heart, muscles and nervous system, as well as for the maintenance of normal blood glucose levels.
Most of the potassium in our bodies is inside the cells, at a concentration 30 times greater than that in the surrounding fluid. The difference in concentration across the cell membrane is actively maintained by what is called the ‘sodium pump’ – a biochemical mechanism that pumps the sodium out of the cell. The balance of sodium and potassium is regulated by the kidneys and helps maintain the blood potassium level within a fairly narrow range despite a wide variation in dietary intake and total body content of potassium. A ‘normal’ blood level of potassium therefore may not guarantee overall potassium adequacy.
Potassium helps to metabolise proteins and carbohydrates, regulates
the heartbeat and aids in energy production. It is also important in preventing too much calcium being lost in the urine.
More good things about potassium are the wonderful health benefits derived from optimal levels, such as:■ lowered blood pressure■ relief from muscle cramps■ reduced risk of stroke■ reduced risk of kidney stones■ possible protection against congestive heart
failure.
WHY IS POTASSIUM IMPORTANT?Potassium is one of the essential body salts or electrolytes, like chloride and sodium, and is needed for conducting electric currents
POTASSIUM
DIURETICS AND POTASSIUMPeople on diuretics often lose a lot of potassium through excessive urination, and are given supplements or drugs containing potassium to replenish their stores. Diuretics can raise blood pressure in certain individuals, and potassium is valuable here – often being added to the actual diuretic in order to avoid deficiency.
Think seriously before taking a diuretic. Unless it has been prescribed to deal with a serious health condition, it’s extremely unwise to interfere with the body’s normal functions in this way – as perhaps young girls wanting to lose weight might do. Diuretics are not something to take lightly.
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Inhibitors of potassium absorption include too much sodium from high salt intake, e.g. in processed foods, and excess alcohol – these all affect potassium levels. Corticosteroids (often taken with diuretics to offset the oedema they cause) also disturb the potassium balance in the body.
POTASSIUM DEFICIENCY While potassium deficiency is not common in young people owing to the wide availability of potassium in a number of foods, it is relatively common in people over the age of 55, especially those who suffer from chronic diseases or conditions such as diabetes. Some other contributors to potassium loss include diarrhoea, vomiting, fasting, the overuse of diuretics, and regular use of laxatives. The ‘healthy’ rule of thumb in these cases is to deal with the underlying cause and manage the condition (e.g. water retention or constipation) in a more natural way than with drugs, as you may otherwise deplete already-low potassium levels.
Many people in the 55-plus age group are on diuretics, heart medications, diabetic medications, and laxatives to deal with the medications – and are therefore depleting their potassium levels at an alarming rate. People who sweat or menstruate heavily, or have lost blood or experienced prolonged spells of vomiting, may also find that they are low in potassium. This would be a good time to supplement.
Common symptoms of potassium deficiency include:■ arrhythmia■ depression■ fatigue■ mood swings■ disorientation■ irritability■ confusion■ high blood pressure■ hyperglycaemia
■ impaired growth in youngsters■ unhealthy changes in the nervous system■ muscle weakness■ muscle cramps.A potassium-deficient person over the age of 55 will typically present with symptoms such as muscle fatigue, poor appetite, mental apathy and fatigue, depression, constipation (caused by poor muscle tone in the intestines), an irregular heartbeat, and muscle cramps. There will also often be weakness, irritability, tissue swelling, headaches, and bone and joint pain. If all these occur together, supplemental potassium in the right dosage may be just what the doctor ordered!
Consuming too much sodium (generally from junk and processed foods) further compounds the risk of deficiency, as the imbalance created between these two minerals exacerbates potassium deficiency. While some extra salt added at the dinner table from a good source such as pink salt, herbal salt or natural sea salt is fine, the amount taken in through processed food is huge.
TOO MUCH POTASSIUM?By taking too much potassium you can compromise your magnesium levels, and both potassium and magnesium are important for strong bones and teeth. Most minerals work best with other minerals, and these two essential ones are best taken together.
Unfortunately, some of the sports drinks and supplements used by athletes are just too high in potassium, and may deplete magnesium in the process. Intakes of more than 17.6 g a day will lead to potassium toxicity. If you are taking potassium in supplement form, take between 99 and 300 mg a day, and then get the rest from healthy foods. In its natural state, as in fruit and vegetables, potassium is generally very well absorbed, and you won’t take too much by getting it this way.
SUPPLEMENTING WITH POTASSIUMThere are a number of different potassium supplements available, some of which may upset the stomach somewhat and are pretty expensive, but most people use potassium gluconate, which is fairly inexpensive. Take this only if you really feel you need it – otherwise get what your body requires from good, healthy foods as mentioned above. A slow-release type of potassium is available, but there have been cases of small-bowel perforation with this version, so there’s some hesitancy in recommending it.
POTASSIUM IN YOUR DAILY DIETThe recommended intake of potassium is around 3 500 mg a day, which would equate to two bananas, eight apricots, a slice of melon, two oranges or a red pepper. Other good sources are brewer’s yeast, potassium gluconate and potassium chloride. The latter is often used in place of sodium chloride or table salt.
By eating a sensible diet consisting of five to seven portions of vegetables daily (some raw and some cooked), two fruits and meat, fish, eggs or chicken, you should get all the potassium your body needs. Potassium insuffi-ciency in a healthy human being is virtually unheard of, so if you are hale and hearty and eating well, you should be fine!
• Bananas (best)• Orange juice (freshly
squeezed)• Grapefruit juice (fresh)• Guavas, figs, raisins,
dates• Dried apples, peaches,
apricots• Melons • Tomatoes• Red pepper• Avocados
• Salmon and sardines • Whey protein isolate• Turkey• Beans• Nuts & seeds• Greens such as: Swiss
chard/spinach and watercress, cabbage
• Many herbs such as coriander and parsley
• Many spices such as turmeric and paprika
Potassium in nature
Fresh vegetables and fruit are
fantastic sources of potassium. Here are some of the top
natural sources
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NATURAL therapies
hairtissue mineral analysis
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CHAMILLA SANUA, BPHARM, MPSSA, is a practis-
ing pharmacist (www.
weledapharmacies.
co.za). She has studied
homeopathy, iridology,
anthroposophy, Chinese
herbal medicine and Afri-
can traditional medicine,
and is now completing
her studies at the South
African Academy of
Integrative Medicine.
Chamilla believes that
we are spiritual beings
having a human experi-
ence, and considers the
mental, physical and
emotional aspects of her
patients’ lives in every
consultation. She also
runs a healing centre
in Johannesburg called
Naturally Yours (www.
naturally-yours.co.za)
and an online store
(www.weledaonline.
co.za).
Hair is classifi ed as a soft-tissue biopsy specimen. It provides an accurate
average reading of mineral deposition over a two- to three-month period. Mineral levels in the hair are ten times those in the blood, while heavy metals are detectable in the hair but only found in the blood after an acute exposure. Hair is also a very accurate gauge of stress and glandular activity.
So what does hair tissue mineral analysis reveal? These tests expose trends in health that may or may not be evident before they occur. They provide guidelines as to foods, vitamins and minerals that should be included or excluded. Hair analysis not only looks at individual defi ciencies and excesses, as well as heavy metal toxicity, but more importantly at ratios of minerals.
MINERAL RATIOSThe most important mineral ratio is that of calcium, magnesium and sometimes zinc in relation to sodium, potassium and phos-phorus. If calcium and magnesium are high in relation to sodium and potassium, the person is considered to be a slow metaboliser with a dominant parasympathetic nervous system. The reverse would be a fast metaboliser, where the sympathetic nervous system is dominant. Depending on the picture as a whole, a
person with a dominant parasympathetic nervous system would be tired, anaemic and sluggish, with a tendency to have bloating and or constipation and an underactive thyroid, to be a bit overweight, to have sugar cravings, polycystic ovarian syndrome, yeast infections, gallstones and mood swings or depression, and to be susceptible to the cold.
Other ratios, such as copper to zinc, calcium to phosphorus and potassium and sodium to magnesium, all need to be considered and read as a picture in its entirety. Calcium is often raised as a result of an increase in parathyroid activity. This particular combination often affects women, and giving them calcium may exacerbate the situation. Dairy products, which are high in calcium, would also need to be considered and discontinued. Often women with this picture have long ridges down their nails. These indicate hypochlorhydria (not enough acid in the stomach), resulting in a vitamin B12 defi ciency and inability to absorb calcium, which requires an acid environment. Recent evidence shows that lack of acid in the stomach may end up causing chronic conditions such as Candida infection or asthma. Obviously if a person suffers from osteoporosis (which may be the case in this picture), alternatives such as strontium, magnesium, boron and other minerals in
tissue
Hair tissue mineral analysis, a simple, non-invasive, relatively inexpensive, accurate and reliable test, could have many benefi ts as a screening technique when done in conjunction with regular laboratory tests, a good history and a physical examination.
HAIR TISSUE MINERAL ANALYSIS
CHAMILLA
with regular laboratory tests, a good history and a physical
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conjunction with weight-bearing exercises, pancreatic enzymes, bio-identical hormones and a decrease in intake of sodas and sugar need to be investigated.
UNDERLYING CAUSESThe underlying cause of slow metabolism is often diet and stress. Stress affects the adrenal glands, in turn affecting other glands and the hormones and resulting in a number of imbalances. The therapist would therefore usually add something specifi cally to support the adrenal glands, such as ashwagandha, rhodiola and B-group vitamins, depending on the level of stress and other factors.
Each mineral affects the functioning of every other mineral. Calcium, for example, will affect the functioning of iron, phosphorus, chromium, fl uorine, zinc and magnesium in the body’s attempt to keep its homeostasis or balance. So hair mineral analysis really is an exact science!
WHAT TO DO ABOUT SLOW METABOLISMSo what should a slow metaboliser eat? Firstly it is necessary to increase the protein content of the diet, and to make sure you eat plenty of vegetables, a little fruit and some whole grains. Avoid refi ned carbohydrates and saturated animal fats. Juices, sweets, cakes,
chocolates and alcohol should be avoided as far as possible.
We have some excellent and sophisticated laboratories today. All they need is a hair sample uncontaminated with shampoo, conditioner, hair sprays, and so on. If the hair is dyed it must be washed at least six times after dying before it can be tested. The hair is cut at scalp level with sharp, good-quality stainless steel scissors and sent to the USA for testing.
It’s interesting that farmers analyse their soil so that they can adjust nutrients to get maximum yields. Mushroom farmers, and even koi fi sh farmers, do the same. Why don’t we analyse ourselves and change the very ground of our physical body so that it can function in an optimal environment?
The underlying cause of slow metabolism is often diet and stress
Talk on ADD / ADHDPresented by Dr Wayne Naude (M. Tech (Hom) DUT)
Naturally Yours Wellness Centre453 Main Road, Bryanston, JHB.
22 March 2011: 9am to 11am12 April 2011: 9am to 11am10 May 2011: 9am to 11am24 May 2011: 9am to 11amAnd every second week thereafter.
RSVP to Lindsay on 011 463 3604
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Phot
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: Mal
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Dar
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USING emotion CONSTRUCTIVELY
MIND, BODY & soul
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EMOTION
USING emotion CONSTRUCTIVELY
VALERIE SHAYNE is a
freelance writer, life-skills
coach and mother of three.
Born and schooled in
Zimbabwe, she completed
a commercial degree
through UNISA as well as
diplomas in business com-
munication, special needs
teaching (UK) and life-skills
coaching (UK). The role of
a life-skills coach includes
listening without judging,
asking key questions that
lead to self-discovery,
assistance in setting
goals, and support through
periods of transition. In this
capacity Valerie facilitates
personal enrichment
workshops for women from
her home in Cape Town,
providing a forum for inner
nurture, self-awareness,
self-expression and discus-
sion. E-mail: vshayne@
runbox.com
How often have you felt blinded by fury, sickened with disgust, stricken with grief, wracked with guilt, or clouded by doubt? Valid as they may be, these emotions do not enable you to operate in a level-headed manner. Only by bringing your stress levels down can you re-focus, control your actions, and handle challenges effectively.
In this article we will explore how to respond appropriately to varying
emotions, and how you can use the energy of emotions for good purposes in your life.
REDUCING STRESSFUL EMOTIONS: AN IMPORTANT SKILL Emotions are signals from the soul that direct and shape our responses to life, protect us, warn us and warm us. It is valuable to experi-ence emotions and explore their signifi cance.
However, a key skill of emotionally intelligent people is their ability to reduce their stressful and overwhelming emotions quickly, to en-able rational thought and effective functioning in pressured moments.
In heated circumstances, where multiple de-mands compete for your attention and practi-cal input, there’s no time for a long, soothing bath or massage to allow emotion to dissipate. You need a quick way to reduce stress, which is best accomplished via the senses of sight, sound, smell, taste, and touch.
Each person responds differently to sensory input, so investigate what works for you. Here are some suggestions:■ Focus on your body, or even just a part of
your body, and try to feel the vibration of each cell, from the inside out. As you do this, tense and then relax various muscle groups. This brings you fully into the present, dis-rupting anxiety or pain that stems from at-tachment to past or future situations.
■ Drink a glass of water to optimise brain
functioning. ■ Eat a healthy, energising snack to stabilise
blood sugar, e.g. nuts, banana. ■ Repeat a helpful phrase over and over to
yourself, e.g. ‘One step at a time’, or ‘I am not alone’.
■ Share – delegate some urgent tasks to give yourself a space to bring your feelings back to equilibrium.
■ Say no to all minor requests or demands for instant responses. Temporarily close your door, turn off your e-mail and mobile phone, and put on the answering machine.
A walk, swim or bike ride will burn off nervous, unproductive emotional energy
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MIND, BODY & soul
Give yourself uninterrupted time to deal with the pressing issue.
■ Temporarily step away from the stressful situation if possible, preferably outside into the sunshine and fresh air. A walk, swim or bike ride will burn off nervous, unproduc-tive emotional energy.
■ Listen to music – this can relax or invigorate. ■ Herbal teas or Bach Flower Remedies calm
fl uttery nerves.■ Breathe deeply for fi ve minutes. ■ Spend a few moments massaging your own
hands, neck, face, head and feet.■ Look for something humorous in the sce-
nario, or spend time with someone or doing something that makes you laugh.
■ Call a loved one: their support will soothe and inspire.
■ Shift attention to others – anxiety levels should lower as you connect with others on a personal level.
■ When you are carrying a heavy emotional load, resolve to start early in the day and fi n-ish off early – when we are tired, emotional reserves are at their lowest.
■ Challenge your thoughts; all emotion stems from thought.
THE THOUGHT-FEELING CONNECTIONThe way we view a situation dictates our emotional response to it. For example, imag-ine yourself in a doctor’s reception area wait-ing for an appointment that is already thirty minutes overdue. How are you feeling? An-noyed? Anxious? Frustrated? Accepting? Cu-rious? These feelings are generated by your thoughts concerning the doctor’s tardiness and coloured too, perhaps, by the reason you are visiting him or her in the fi rst place. You may be thinking any of the following:
■ ‘This is a disaster! Now I’ll miss that impor-tant meeting and my boss will think I am unreliable …’
■ ‘I am furious! I have a thousand things to
do today … I just wish people would re-spect my time!’
■ ‘My doctor must be having a diffi cult day, I wonder what is wrong? I hope she’s cop-ing’
■ ‘I enjoy having some time to sit still and let my thoughts wander ... I think I’ll plan my Christmas shopping while I wait …’
■ ‘I am so tired of being sick. I wish I could disappear from the world …’
Understanding how thoughts and feelings are connected is helpful, because by choosing to view alternative interpretations of life experi-ences, we can dispel much toxic emotion.
THINKING STYLES AND PATTERNSWe tend to have dominant thinking styles that are worth identifying. Some people gen-erally think positively about themselves, oth-ers and circumstances, choosing to see chal-lenges as opportunities. Others always see a bleak outcome no matter how hopeful a situ-ation truly is! Then there are those rational, evaluative thinkers who consider options logi-cally. Some of us have self-focused thinking, where we worry about ourselves and how we are being affected, while others are more action-orientated, concentrating on what can be done to improve a trying situation.
In addition to these general thinking styles, there are specifi c distorted thinking pat-terns that can play havoc with our emotions. Here are some that you may recognise:■ Filtering. You dwell on a single negative
defeat exclusively and your vision of real-ity becomes darkened, like the drop of ink that colours the entire beaker of water, or the wine stain on your dress that ruins the whole evening.
■ All-or-nothing thinking. You see things in black and white categories only. If your performance falls short of perfect, you see yourself as a total failure.
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■ Disqualifying the positive. You dismiss positive experiences by insisting they ‘don’t count’ for some reason or other.
■ Jumping to conclusions. You interpret events quickly, based on emotional reason-ing, even though there are no defi nite facts to support your conclusion.
■ Catastrophising. You exaggerate the im-portance of setbacks or problems.
■ ‘Should’ statements. You try to moti-vate yourself and others with ‘shoulds’, ‘shouldn’ts’ and infl exible rules.
■ Blaming. You blame yourself or others in-appropriately.
■ Needing to be right above all else.■ Martyrdom, always seeing yourself as the
sacrifi cial victim.
HARNESS YOUR EMOTIONAL ENERGY USING COGNITIVE CHALLENGINGIt is clear by now how much energy we ex-pend by cultivating unproductive emotions that emerge from warped perspectives or hid-den issues. If this fl ow of energy could simply be diverted towards constructive communica-tion and problem solving, much angst could
be avoided. Harnessing it involves challeng-ing your thoughts and adopting an evaluative thinking style. When you sense a troubling emotion, try asking yourself some questions:■ What am I feeling?■ What thoughts are making me feel this way?■ Are my thoughts true? (Question words like
‘never’ and ‘always’.)■ What is my primary concern here? Place
pressing issues in order of priority.■ What are my alternatives, and what are the
consequences of those alternatives?
Finally, choose the options that are most benefi cial.
CONCLUSIONUsing emotion constructively is about under-standing that you are not your emotions. Yes, they lap over you like waves ripple over your toes and up your legs as you walk along the sea shore, and sometimes even threaten to topple you, but your integral self is separate to them. He or she has the wisdom to navigate you successfully through the ebb and fl ow of reaction.
EMOTION
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Japan used to be a model nation when it came to healthy eating, and
to some extent it still is. Food is one of the things I enjoy most about visiting that country. I love shopping in the grocery stores, where the food is fresh, clean and carefully presented, and eating in the traditional restaurants where it is so lovingly prepared.
But in 20 years of regular visits I have noticed a shift in the eating habits of younger people, whose diets now include a signifi cant amount of Western-style foods. More fats, wheat products and refi ned sugar are being consumed, leading to weight gain and an increase in associated diseases such as diabetes.
DR BARBARA BRENNAN, PHD,
is a world-renowned
spiritual leader, healer,
educator, and the
best-selling author of
Hands of Light, Light
Emerging, and the in-
spirational Seeds of the
Spirit series of poetic
channellings. She is the
founder of the Barbara
Brennan School of Heal-
ing®, the Barbara
Brennan School of Heal-
ing Europe®, and the
Barbara Brennan School
of Healing Japan®.
The schools are global
healing institutes where
students from around
the world study her
unique modality of heal-
ing through the human
energy fi eld. For more
information, visit www.
barbarabrennan.com
HEALING OUR
Healing our eating habits is not just about food. We need to understand why we overeat, and to search for healing of the deeper issues so many of us have around nourishment. Gradually, step by step, we will reconnect to our original healthy needs, until fi nally each meal becomes a celebration of ourselves.
Some 25% per cent of Japanese people aged 15 and over are now considered overweight, a worrying statistic – even if it does compare favourably with the 65% in the United States, where eating disorders bring untold misery to millions and threaten to bankrupt health care systems.
WHY DO WE OVEREAT?In what is clearly a truly global issue, the solution appears quite obvious: people should eat less. If only it were so simple! Whether we want to shed a few pounds to save our waistlines or a third of our body weight to save our lives, it can take a huge amount of effort.
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eating habits
The vast majority of people who go on diets do so for brief and intense periods of time only. These crash diets are disastrous. Very low calorie intake actually sends the body into starvation mode. It then automatically demands more food to store as fat in readiness for the next famine. The individual cannot resist this pressure, and goes back to the old ways – which will almost inevitably be followed by another round of dieting. Over the longer term, people caught in such cyclical struggles usually end up a little heavier each time.
So how can this yo-yo effect be stopped? The solution is not only to eat healthily for the rest of our lives, but to find a way to do so with ease and pleasure. This is a very difficult task, because overeating or eating the wrong things is not about filling the stomach.
It’s how we try to satisfy the needs that arise from childhood wounds. All eating disorders – not just overeating – are essentially expressions of unhealthy needs. Raiding the refrigerator or the cookie jar is how we try to compensate for loneliness or sadness or a general lack of emotional nourishment when we were very young.
So we are fooling ourselves if we believe that the latest diet craze is going to have more than the merest superficial impact on our weight problems.
THE HEALING PROCESSThere are several important elements here, but let’s concentrate on the primary ones. The first is understanding why we overeat. The second is being willing to heal the deeper issues that we have around nourishment. The third is knowing that it’s not our fault.
Childhood wounding is to some degree inevitable. No matter how loving or caring the
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As we release our fears and blocks, our systems come into balance and the aligned hara reflects this mix of relaxation of being-ness and the creative movement of life. We can take in what we really need to express our essence in the world.
FOOD’S LIFE ENERGYWe can make a start right now by learning more about the foods we eat and becoming aware of what is good for us. It’s important to know that the life energy of food is easily lost through modern farming methods, prolonged storage and over-cooking.
More and more people today are growing their own vegetables or shopping every day for their live foods. Small hydroponics gardens in the kitchen are also becoming more popular in America.
A balanced diet is always important. There are many different options, but the most popular usually include raw salads and vegetables as well as cooked grains, fish, meats and other sources of proteins such as fermented soy. For each individual the diet needs to be continually restructured as that person goes through life. As our bodies change, so should our diets.
Pay attention to your appestat, the mechanism in the brain through which your body tells the taste buds what it needs. This is very different from succumbing to a craving. Give your body what it requires to be in health. Listen to its messages.
You can make each meal a celebration of yourself, of your new attitude to self-caring and appreciation. And you can throw all those old diet books into the rubbish bin!
mother, it is all about the child’s perception. The infant needs a fine balance of contact and space to feel safe, held and nourished. Even in the best of family homes this is rare, because there are many demands on a mother’s time and attention. In some, there is a perceived lack of love or simply ignorance about what the infant needs. In a few, there is neglect or worse.
Healing our food issues, then, is a process of discharging old sorrow and anxiety, feeling our pain fully, layer after layer, and step-by-step reconnection to original healthy needs. This is a progression towards feeling the essential safety of life, where there is goodness, kindness and beauty; where we can learn how to feed ourselves in a healthy way and are not governed by the old demons of fear and grief.
Make no mistake, this journey has many obstacles. We may strongly resist our own suffering, and even deny its existence. We have built up so many defences against the pain of our wounds and have discovered so many ways of numbing our feelings (overeating being one of them) that it takes considerable bravery to go down this road.
FINDING SUPPORTI would say that the support of a good healer is essential. Old belief systems that revolve around not being worthy or lovable are embedded in our energy field or aura and are not easy to shift. Practitioners of Brennan Healing Science are skilled in working to remove these energy blocks and in repairing damage to the hara line, which strengthens our desire for change.
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