The importance of fermented foods in a healthy diet

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Gut health – it’s all the rage these days, and not without good cause.

Our gastrointestinal tract is an amazing piece of anatomy that mediates the delicate interplay between our outer and inner environment. It absorbs nutrients, eliminates toxins, and samples every piece of organic and inorganic matter that passes through it to determine the level of threat and an appropriate response.

However our GIT is not invincible, and it will become damaged and dysfunctional if not treated kindly. One of the key areas of gut health is the diversity and volume of the microbiome, that vast collection of bacteria, yeasts and parasites that can either help or harm us depending on levels of various species. An important way to ensure that your microbiome is healthy is to ensure generous amounts of probiotic species are present, which will keep the potentially pathogenic organisms that are always lurking around in check.

Ask most people how best to inoculate your gut with good bacteria and they will suggest taking a probiotic supplement. Unfortunately, whilst probiotics are great at treating acute issues of the GIT they are not great at restoring your microbiome. This is because your microbiome contains thousands of species of bacteria, and a supplement contains a dozen at best. These supplement species also tend to be transient, meaning they will eventually leave your GIT once you cease taking the formula.

The best way to achieve a healthy microbiome is to incorporate plenty of fermented foods into your diet. I heard a talk on the GIT the other day, and the presenter made a great point: Refrigeration is both a blessing and a curse of modern civilization. A blessing, because it allows us to keep foods fresher for longer and have access to a wider variety of nutrition from season to season. A curse, because it has eliminated the need for practicing the art of fermentation to preserve foods. For hundreds if not thousands of generations mankind has used fermentation to store all types of food, and this has in turn provided a steady supply of a huge variety of beneficial bacteria for our guts. We have evolved to use this bacterial diversity to our advantage, however in just a few generations this supply of beneficial bacteria has been largely eliminated in Western countries.

If there is one thing you can start doing today to help you live a healthier life, it would be to introduce fermented foods into your diet. Sauerkraut, kimchi, kefir, quality unflavoured yoghurt, and kombucha are all excellent options. Do your gut a favour and give it some ferments – it will love you for it.

In wellness,

James

Natural remedies for high blood pressure

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Hypertension is one of the most commonly encountered health issues in the Australian heath care system, using up to 11% of allocated government health expenditure. It is however less of a stand-alone issue, and much more a sign of significant health problems lurking beneath the surface. Properly addressing high blood pressure involves dietary and lifestyle modification, as well as assessing genetic factors and other contributing causes. However there are several key nutrients and botanicals that can significantly ameliorate high blood pressure and reduce the associated risks while deeper investigations and true healing is established.

Magnesium

Magnesium regulates the transport of calcium, sodium and potassium across the cell membranes of the body. In this way, magnesium can help to relax the smooth muscle of the blood vessel wall, in turn lowering blood pressure. I recommend either the magnesium citrate or bis-glycinate forms for the most effective absorption. If there are associated cardiovascular issues then the orotate form can provide further benefit. Aim for 600mg per day of elemental magnesium (in its unbound form) in divided doses of 200mg per serve.

CoQ10

Co-enzyme Q10 has several physiological benefits that can improve cardiovascular function. It can promote vasodilation, reduce blood viscosity, protect the heart muscle from cellular damage, and reduce the secretion of the blood pressure raising hormone aldosterone from the adrenal glands. CoQ10 is made naturally in the body, however is often depleted in cardiovascular patients. I recommend the ubiquinol form (which is the activated form of CoQ10) at a dosage of 200 to 300mg per day.

Alpha lipoic acid

ALA is a powerful antioxidant in its own right, but has the added benefit of being able to recycle vitamin C and E as well as improve the absorption of CoQ10 (all extremely important in cardiovascular function).  I recommend 200mg per day.

Fish Oil

The benefits of fish oil extend well beyond the cardiovascular system, however the active components EPA and especially DHA are particularly good at lowering blood pressure. Look for a high quality fish oil (preferably in liquid form) that is molecularly distilled and concentrated. Aim for at least 600mg per day of DHA and roughly the same amount of EPA.

Hawthorn

This herb is one of the most powerful natural cardio-tonics around, with an amazing ability to not only lower blood pressure but also to protect the cells of the heart from damage and regulate the rhythmic pulsation of contraction that keeps blood moving throughout our body. Look for a formula that contains only the berry extract (some may include extracts from the leaf), and aim for 500mg to 1g of Hawthorn per day.

This list, whilst far from extensive, can effectively aid in the lowering of blood pressure and reduce cardiovascular risk while deeper investigations are undertaken and addressed. If you or a loved one is suffering from hypertension, I strongly encourage you to seek the assistance of a qualified health practitioner that can aid in uncovering the root cause of this all too common health issue.

In wellness,

James

‘Tis the season to…heal your gut!

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Christmas is upon us, which unfortunately for most adults means one thing – stress!
The rush to complete the purchase of those last few Christmas presents, the inevitable overindulgence at multiple pre-Christmas celebrations, the pressure of work deadlines as the end of the year looms.
Stress wreaks havoc on our health, and often the organ system that bears the brunt of the damage is our gut. Stress (both physical and emotional) breaks down the fragile layer of cells that line our intestinal wall, causing increased permeability and a down-regulation of immune enhancing secretory IgA. Disease is often the result, and can manifest in almost any area of the body.

Luckily there are many nutrients and supplements that can help to heal damage to the gut wall and protect it from the ravages of stress. In our house, gut healing jellies are a common fixture in the snacking schedule. These provide multiple sources of gut goodness, and the best thing of all is that the kiddies love them (it doesn’t hurt to use Christmas themed silicone moulds to get them even more excited)!

Whip up a batch of these on a weekly basis and your body will thank you for it.

Gut healing caramel jellies

  • 3.5 Tbsp gelatin powder (I recommend the Great Lakes brand)
  • 1/2 cup cool water

Briskly stir these ingredients together in a bowl until they form a thick rubbery mass. Then put the following into a saucepan:

  • 1 tin coconut milk (I use the Absolutely Organic brand – BPA free tin)
  • 1 large ripe banana, sliced
  • 1 Tbsp vanilla essence
  • 1 Tbsp honey

Heat these ingredients on a stove until warm (not boiling). Add the rubbery gelatin and stir over a low heat until dissolved. Cool the mixture, and when luke warm add 3-5 tsp of probiotic powder (I like the Nutrition Care Polybac 8 powder). Use a stick blender to liquefy, then pour into silicone moulds. Place in the fridge until set (usually about 3 hours). Turn them out and gobble them up!

Note that if there is significant damage to the gut lining, you can add 2 Tbsp of glutamine powder with the probiotics for extra gut healing powers.

You can also substitute any other fruit for the banana – mango works really well.

In wellness,

James

Adrenal fatigue and digestive dysfunction

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One of the key principles in the practice of Naturopathy is to find the underlying cause of the health issue at hand. A patient that comes to see me with digestive disturbance will be ill served by the simple prescription of laxative herbs to ease their constipation. This is what is commonly referred to as the practice of “green pharmacy” and simply substitutes the prescription of a natural agent for symptom suppression rather than a pharmaceutical one. The underlying cause of the constipation still needs to be discovered in order to restore true and lasting health.

The digestion affects many organ systems (and vice versa)

When our digestion is disturbed, there are many consequences for the rest of the body. Nutrient assimilation is impaired, and so we do not get the crucial building blocks for our body’s structures, hormones, neurotransmitters and cellular energy units. Unhealthy populations of microbes may flourish and cause inflammation and leaky gut, further reducing absorptive capacity. This can also impair the immune system and predispose an individual to allergic tendencies and aberrant cell growth.

However the gut is also easily impacted by disturbances in other organ systems, and it is the adrenal system and the stress response that I see impacting my patient’s digestive function more than any other. Investigating and treating adrenal dysfunction can often be the key step in resolving chronic digestive issues.

We can’t digest when we’re outrunning the bear

The adrenal system is amazing. It plays a crucial role in the fine balance of energy use and preservation, carefully orchestrating a cascade of stimulating neurotransmitters and hormones that allow us to do everything from wake up and function in the morning, to climb a 10 meter tree in 5 seconds flat to escape a rabid bear. Unfortunately, chronic stimulation of the ‘fight-or-flight’ mechanism of survival that keeps so many of us in consistent adrenal stress has a significant impact on health.

Our body cannot tell the difference between stress stimulated by being hunted by a hungry bear, and stress stimulated by being cut off in traffic. To the brain, and the adrenal glands, both of these situations require the same physiological response: massive surges in both cortisol and noradrenalin. This causes a series of up-regulating reactions ranging from increased heart rate and respiration, increased flow of blood to skeletal muscles, pupil dilation, increased blood clotting, and the liberation of vast quantities of stored sugars for energy production. There are also a series of inhibitory reactions that take place: loss of peripheral vision, inhibition of salivation and lacrimation (tear formation), depression of immune function, and inhibition of the digestive processes.

These ‘minor’ stresses occur on a frequent basis throughout the day of most individuals living in a city environment, and over time this constant fight-or-flight activation will take its toll on our health.

The digestion bears the brunt of adrenal overstimulation

From a digestive perspective, consistent adrenal stress will grind activity to a halt. Chronic constipation will often ensue, and this comes with its own set of health challenges. Infrequent emptying of the bowels can results in significant toxicity, with wastes that were due for elimination being reabsorbed to further burden the liver and lymphatic system. The normally acidic environment of the stomach also starts to become more alkaline, encouraging the bacteria that usually reside in the large bowel to migrate into the small intestines and sometimes the stomach itself. Other parasites and pathogens will also flourish in the lowered acidity. These microbes release toxins that break down the bowel wall, leading to leaky gut and immune challenges from inadequately digested proteins. These proteins can circulate to other tissues of the body and become the instigator of auto immune destruction of these organs in diseases such as Hashimoto’s thyroiditis, Lupus, and Sjogren’s syndrome.

You can see that there is a massive impact on health from digestive dysfunction, and the discomfort involved in chronic constipation is only the tip of the iceberg when it comes to the function of your physiology.

Are you adrenally hypo or hyper reactive?

A key step in the process to determine the appropriate course of action for adrenal dysfunction is salivary cortisol testing. This is a simple procedure that is done at home in which 4 swabs are taken from the mouth at different times of the day, typically 6am, 12 noon, 6pm and midnight. These swabs are sent for analysis, and the measure of cortisol at each stage of the day is plotted on a graph (another hormone called DHEA-S is also typically measured to further discern the individual presentation). Note that blood cortisol typically offered through conventional medical testing has very little value as most cortisol in the blood is bound to carrier proteins and is thus not detected by the test.

A healthy individual should start the day with high levels of cortisol, which will gradually decrease through to the evening. Clinically I will typically see one of two scenarios: either a chronically elevated cortisol throughout the day, or a cortisol that stays low throughout the day. Both of these situations can result in digestive dysfunction, however treatment protocols can be quite different so testing is important.

Can adrenal dysfunction be treated?

A mixture of botanical medicine and targeted nutrition can help restore adrenal function, however ultimately the best results will be obtained with the addition of a behavioral therapy that dampens the stress response. Meditation, yoga, and tai chi can all be powerful modulators of the stress response, however something as simple as a barefoot walk on the beach can also help tremendously. Avoiding substances that stimulate the adrenal glands such as caffeine is also very important, and specific diets to address either elevated or depressed cortisol are often employed in treatment.

In encourage you to pay close attention to the level of stress in your life. If you feel it could be affecting your health, start taking steps now to consciously lower your stress response. Five deep controlled breaths right now is always a good place to start!

In wellness,

James

The one supplement I take every day

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By now everybody should know the importance of eating a variety of fruit and especially vegetables. Every health condition can be improved through the addition of at least 5 serves of veg and 2 serves of fruit every day, especially those chronic diseases that have become such a regular feature of our modern lives. Diabetes, chronic fatigue, fibromyalgia, migraine headaches, arthritis, macular degeneration, IBS, cardiovascular disease, and many other health issues can either be prevented or significantly ameliorated by adding these vitamin/mineral/antioxidant powerhouses to our plates on a regular basis.

Good intentions vs realities of daily life

Even with the knowledge of human physiology and the clear pathways to health that I have, I have struggled to eat what I consider a respectable volume of vegetables and fruits day to day (note that this would be higher than the general recommendations mentioned above). A busy working life, family commitments, and a myriad of other daily demands mean that somehow I would get to the end of the day frequently deficient in my plant based dietary compounds.

Concentrated powdered extracts to the rescue

So how to get more of these beneficial foods into my diet in a convenient form? The answer is simple – powdered vegetables and fruits. It amazes me how so many people will turn to tablets and pills of synthetic nutrients or herbal extracts before they have even addressed their basic nutritional requirements. Obviously the treatment of specific health conditions can and should incorporate these potent therapies, but I would argue only after the dietary needs are met.

I take at least 1 scoop per day of a concentrated vegetable and fruit powder that gives me the equivalent of 2 serves of vegetables and 1 serve of fruit (I will often take 2 scoops to really ramp up the nutrients). The powder is freeze dried from fresh picked organic ingredients that include broccoli, kale, spinach, barley grass, wheat grass, beetroot, carrot,  strawberries, blueberries and cherry (plus many more). What’s more there are no synthetic vitamins or minerals added, just pure food concentrate (many powdered supplements on the market will add these synthetics to make the nutrient profile look better).

I will of course endeavor to eat as many fresh vegetables and fruits as possible throughout the day, but I consider this daily powdered supplement my number one health insurance.

So my take home message is this – source a good quality, pure food concentrate powder and start taking it every day. There are no contraindications or cautions, only a plethora of health benefits from providing your body with the essential micronutrients it craves.

In wellness,

James

Treating candida

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Candida is a fungus (a form of yeast) that is found in almost every individual. When in balance with other organisms in the microbiome, candida provides beneficial support to the gastrointestinal assimilation of nutrients, as well as aiding immune function. When the immune system is compromised, however, candida can overgrow and break down the mucosal barrier in the intestines. This then allows the candida to penetrate the bloodstream, releasing toxic by-products that can contribute to a myriad of health issues including depression, chronic fatigue, IBS, migraines and insomnia.

Signs that you may have candida overgrowth

  • Digestive issues such as bloating, diarrhoea or constipation
  • Chronic fatigue
  • Skin and nail fungal infections
  • Difficulty concentrating, ADD, ADHD
  • Eczema and psoriasis
  • Irritability, mood swings, or depression
  • Rectal or vaginal itching, recurrent UTI
  • Severe seasonal allergies
  • Craving for sugar rich foods

Testing for candida overgrowth

Testing for candida overgrowth can be incredibly tricky. Candida is a sterling example of an organism that wants to survive at all costs, and can produce biofilm structures that protect it from your immune system (and many methods of standard pathology detection). Blood testing for candida antibodies will often come back as negative despite clear clinical signs that an infection is present, as the immune surveillance cells are effectively blind to the candida when it is housed in a biofilm.

Stool testing using a CDSA can be more accurate, however there may be no candida present if the yeast is in a dormant state or again is housed in a biofilm structure.

Urine testing for the waste products of candida can be useful, and when combined with the CDSA mentioned above I have found this to be the most reliable method of testing.

Treatment for candida overgrowth

Treating candida overgrowth is probably one of the most complicated (but also the most rewarding) conditions I see in clinic. My approach is multi-faceted, and of course in addition to the protocol discussed here is the need to take into consideration the unique presentation of the individual e.g. I often find that SIBO (small intestinal bacterial overgrowth) is present along with a candida overgrowth. Treating the SIBO first is extremely important to adequately clear the way for an effective candida treatment.

Below are some of the general steps I use to address candida overgrowth, however this protocol and the unique constituents used will vary with the presenting patient:

  • Implement a paleo adapted candida diet (sugar, grain & starch free diet with plenty of animal protein and fat)
  • Clean up environmental toxins
  • Individualised probiotic supplementation
  • General supplemental immune support
  • Implementation of an agent for destroying the biofilm structure
  • Implementation of an agent to break down the cell wall of the candida
  • Implementation of an agent to restrict minerals from the candida
  • General agents for killing the candida
  • Implementation of an agent to absorb toxins
  • Leaky gut healing protocol
  • Bowel transit time stimulation
  • Liver support
  • General antioxidants and antiinflammatories
  • Stress support
  • Regular gentle exercise

In addition I identify and address any other factors that accompany, contribute to, or perpetuate candida (adrenal fatigue, heavy metal toxicity, food sensitivities, hypothyroidism, hypoglycaemia etc.) Maintenance is then required to ensure the candida is not given the opportunity to overgrow again.

If you know or suspect that you or someone close to you has candida overgrowth, I strongly encourage you to see an appropriately trained naturopath or functional medicine practitioner to properly clear the infection and restore health. Be wary of simplistic ‘one stop’ formulas or ‘one size fits all’ approaches to treating this complex presentation, as it is extremely rare for these offerings to properly clear candida overgrowth.

In wellness,

James

Prostate health and testosterone: a new approach

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Prostate cancer is the most common cancer diagnosed in Australia and is the third most common cause of cancer death. 85% of cases are diagnosed in men over the age of 65, however there are unfortunately no reliable screening methods for detecting the development of this cancer at present. Non-specific symptoms such as frequent urination (particularly at night) especially with accompanying pain, blood in the urine or a weak stream, and other general symptoms such as unexplained weight loss, bone pain, or fatigue may all indicate the need for further testing.

Treatment for prostate cancer usually involves one or a combination of the following treatments: surgery, radiation therapy, or androgen lowering therapy. The use of androgen (specifically testosterone) lowering agents has evolved from observations in the 1960’s that physical castration in patients who had been diagnosed with prostate cancer resulted in shrinkage and in many cases disappearance of the cancer. Further research saw the development of synthetic estrogenic agents that could effectively lower circulating testosterone to the point of mimicking androgen levels of castrated men. Other chemical agents have since been developed that can also effectively lower testosterone to these levels, and are widely used in the treatment of prostate cancer.

Unfortunately evidence of the effectiveness of the use of androgen lowering therapy in prostate cancer patients to extend survival rates is limited. Furthermore, there are many anecdotal reports of the use of androgen lowering agents as monotherapy in prostate cancer causing a worsening of survival rates over the long term.

Relatively recent research is starting to uncover what many naturopaths and functional medicine practitioners have known for decades – that prostate cancer is much more likely to be caused by an excess of oestrogen than an excess of testosterone. It seems however that both hormones must be present to initiate a cancerous change, and this makes sense when the mechanism of action is examined. Excessive oestrogens encourage androgens in the male to mutate into the potentially cancer promoting dihydrotestosterone (think of DHT as ‘unhealthy’ testosterone) rather than the functional healthy form.

This also explains why you will see a shrinkage of the cancer when androgens & testosterone are temporarily removed from the system – there is no substrate left for the oestrogen to work upon and turn into DHT. However this removal of testosterone also further throws out the balance of hormones so that the patient becomes heavily oestrogen dominant. When the course of treatment is finished and the body starts to make testosterone again, conversion to DHT ramps up to levels even higher than before treatment and the likelihood of another cancer forming increases dramatically.

The effectiveness of physical castration seen in the 1960’s also makes sense in light of the information above. Castration permanently removes the predominant source of testosterone in the body, thus levels of this hormone never again rise to levels capable of converting into significant amounts of DHT. Now I’m certainly not advocating for a reintroduction of physical castration as a front line treatment for prostate cancer (my legs are crossed as I type this!). A far more sensible option would be to screen every prostate cancer patient for their hormone levels at the beginning of treatment. If their oestrogen levels are high (and I suspect they almost always would be), then a course of treatment designed to lower these oestrogens and promote the development of healthy testosterone would be advisable.

Of course should this approach ever be adopted by conventional medicine, pharmaceutical companies will rush to develop (or repurpose) a drug that can either remove oestrogen rapidly from the body or block its ability to stimulate its receptors. This would inevitably result in a raft of side effects and complications that would likely result in the co-prescription of other drugs to mitigate these effects (the pharmaceutical industry certainly have developed a robust business model for maximising profits).

Luckily for those who are willing to do some research and embrace a more natural and healthy approach, there are some excellent holistic therapies that can safely lower oestrogens in the body without any adverse effects. In fact the pharmaceutical approach of introducing synthetic oestrogens into the body was partially founded upon the observation that in Japan men who consumed a traditional diet high in phyto-oestrogen (plant forms of oestrogen) containing soy products had much lower incidence of prostate cancer. The misguided assumption was that these phyto-oestrogens protected from cancer development by balancing and lowering testosterone, when in actual fact their effect is to latch on to and more weakly stimulate oestrogen receptors in the body than more powerful self-produced (or synthetically introduced) oestrogens. Thus the more harmful oestrogens are effectively taken out of action and are unable to stimulate the DHT production.

Other agents that may be used to clear excessive oestrogens include indole-3-carbinol, milk thistle, curcumin, and green tea.

Of course prevention is far better than cure, and the following (although by no means exhaustive) list comprises some of my recommendations for decreasing the pool of circulating oestrogens in my male patients:

  • Lose weight and maintain a healthy muscle mass: adipose tissue has been demonstrated to become an endocrine gland when present in excess, and the predominant hormone it produces is oestrogen. Lean muscle on the other hand is an excellent promoter of healthy testosterone production.
  • Avoid the use of plastics: these are the predominant source of xeno-oestrogens, synthetic oestrogenic compounds in our environment. Use stainless steel or glass containers for your drinking water, and never heat food stored in a plastic container in a microwave.
  • Avoid the use of commercial household cleaning products: many of these off the shelf items contain xeno-oestrogens (amongst many other health destroying chemicals). Use natural, environmentally friendly products that do not contain man made chemicals.
  • Eat organic foods as much as possible: many of the chemicals sprayed on food crops have hormone disrupting properties. Conventionally raised animals are often injected with vast quantities of hormone disrupting agents and chemicals.
  • Support your liver: this is your primary organ for clearing oestrogenic compounds from your body. Avoid excessive use of alcohol, tobacco and pharmaceutical drugs. I use a liver detox protocol with many of my patients to help restore function in the liver and clear stagnant chemicals and metabolites.

I hope this helps you to think outside the square when it comes to treating prostate cancer, or even better helps you to make changes now to minimise the risk of developing this condition in the future.

In wellness,

James

The top 3 supplements for cancer prevention

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Cancers have become one of the leading causes of morbidity and mortality worldwide, and according to the World Health Organisation the number of new cases of cancer are expected to rise by 70% over the next two decades. By conservative medical estimates, around one third of cancers are thought to be preventable through basic dietary and lifestyle modification: cessation of smoking and drinking alcohol, increased exercise, increasing the dietary intake of fresh fruit and vegetables, and reduced body mass. I would certainly add to that list the following general recommendations:

  • Decreasing your intake of refined sugars, processed foods, and grains
  • Avoiding consumption of toxic chemicals by choosing organic produce & filtered water
  • Using natural cleaning products & beauty products that are chemical free
  • Avoiding the use of plastics in all areas of your life
  • Practicing a form of stress reduction such as meditation or yoga

I also recommend using some key supplements that are excellent are reducing the likelihood of developing cancer – these are not necessarily to be consumed every day, however either using a course of them several times a year or taking a dose occasionally is in my opinion a wise strategy in the face of the statistics mentioned above.

Without further ado, here are my top 3 supplements for cancer prevention:

1. Curcumin / Turmeric

To circumvent any confusion upfront, curcumin is the term commonly applied to the active constituents of the spice turmeric. I will use the term curcumin here instead of turmeric, as although turmeric in its whole food form does contain some curcumin it does not contain enough (with enough bioavailability) to address anti-cancer activity.

Curcumin has incredible anti-cancer properties, and actually has the most evidence-based literature supporting its use against cancer of any nutrient. One study showed the ability of curcumin to prevent progression of pre-cancerous lesions to a cancerous state. Another study showed effectiveness of curcumin in the treatment of pancreatic cancer (an extremely agressive form with a generally poor prognosis). Yet another study showed the ability of curcumin to trigger apoptosis in human glioblastoma cells. And this study showed the ability of curcumin to slow the disease progress of those with multiple myeloma.

Clearly this is an amazing nutrient with powerful anti-cancer activity, however it is important to ensure you are taking the correct form to maximise its effectiveness. I recently wrote a post on how to choose the right curcumin supplement, and I highly recommend you read it here to familiarise yourself with this often confusing topic.

I recommend using turmeric liberally in cooking (as even though the gastrointestinal absorption will be poor, there will still be significant antioxidant and anti-inflammatory activity locally in the stomach and bowel). Supplemental curcumin as recommended in the article above should be taken on a frequent basis – a dose every few days would be sufficient. Obviously is you are fighting inflammation or any specific disease process the dose may need to be much higher.

2. Green tea

The key cancer fighting phytochemicals in green tea are a mouthful – Epigallocatechin-3-gallate, Epigallocatechin, and Epicatechin-3-gallate. These belong to a class of polyphenols called catechins, and have powerful antioxidant activity. In laboratory and animal studies, these polyphenols have shown the ability to inhibit cancer cell development by a variety of means:

  • The induction of apoptosis (cell death)
  • The inhibition and angiogenesis (blood vessel growth to cancer cells)
  • Immune system modulation
  • Increased production of innate detoxification and antioxidant mechanisms such as glutathione-s-transferase

As a preventative agent, green tea is best consumed in its natural state – as a refreshing beverage taken a few times a day. It’s important to prepare green tea correctly to maximise its benefits: water should not be boiled, rather it should be heated to 80 degrees celcius. A workaround is to fill your cup with 1/4 cool water then add the boiled water to this, then add the tea itself. Any form of green tea will be beneficial, but I recommend choosing organic as the tea plant has shown a remarkable ability to absorb toxins from its environment.

Supplemental green tea is also available, and it may be beneficial to take in this form during times of increased stress or exposure to environmental toxins. It is also highly recommended if you become sunburnt as green tea has shown the ability to protect the skin from damage associated with UVB radiation. Look for a supplement that is standardised to contain measured levels of the catechin polyphenols mentioned above.

3. Grape seed extract

The skins and seeds of grapes are an excellent source of phytochemicals called proanthocyanidins, powerful antioxidants that can greatly reduce the action of damaging free radicals in the cells of the body. The great benefit in this is in reducing damage to cellular DNA, which is thought to be a major driver of a normal cell becoming ‘rogue’ and progressing to a cancer.

There have been numerous studies done to validate the effectiveness of grape seed extract in preventing and treating cancer, and the consensus is overwhelmingly positive in its effectiveness. This study showed the effectiveness of GSE in the treatment and prevention of colorectal carcinoma. This study showed significant benefit in decreasing and preventing prostate tumor growth. Another study showed powerful initiation of cell cycle arrest in human colon carcinoma cells.

Unfortunately the availability of grape seed extract (and another powerful antioxidant called maritime pine bark extract) is becoming more and more limited due to a coordinated mass buy-up from pharmaceutical companies. If you can source a grape seed  extract supplement, be sure that the proanthocyanidin (often listed as procyanidins or OPC’s) content is standardised (specifically listed as a measured quantity on the label). 150mg of these proanthocyanidins per tablet/capsule would be the minimum dosage I would look for – 200 to 300mg would be ideal. Taking a quality grapeseed extract tablet or capsule once or twice a week would be a sensible measure in reducing the likelihood of cancer formation.

I hope this helps you fight the ever growing epidemic of cancer, and demonstrates to you the true power of a preventative rather than a reactive approach to disease.

In wellness,

James

The true cause of reflux

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Gastro-oesophageal reflux disease (or GERD) is one of the most prevalent medical conditions in developed nations today. In line with this, the second highest grossing pharmaceutical drug sold throughout the world is Nexium, an acid-suppressing medication that claims to ‘treat’ reflux. However as I will explain in this article, these acid suppressing drugs are far more likely to worsen and perpetuate the causative factors involved in the progression of reflux rather than provide treatment (beyond a suppression of symptoms of course).

The cause of reflux is a weakened oesophageal sphincter valve, not too much stomach acid

This valve separates the stomach and oesophagus, and under ideal conditions will only allow the passage foods and liquids into the stomach, and gas from the stomach back into the oesophagus. However if this valve is placed under excessive pressure for extended periods of time, it will begin to weaken and will be unable to maintain a fully contracted (ie closed) state, thereby allowing the movement of the contents of the stomach back up into the oesophagus.

The source of this excessive pressure is widely proposed to be from large volumes of gas produced in the stomach and small intestine, and this gas in turn is produced by unchecked populations of microorganisms such as bacteria and yeasts feeding off undigested carbohydrates in these environments.

The logical question then is to ask how these microorganisms have been able to proliferate. The answer is not enough stomach acid.

Reflux is associated with not enough stomach acid, rather than too much

Low levels of stomach acid create an environment that favours the growth of undesirable microorganisms in the stomach or small intestine. Additionally, low stomach acid reduces the secretion of pancreatic enzymes that normally break down carbohydrates in the small intestine, increasing the amounts of the substrates that feed and encourage the growth of these microorganisms. In the process of digesting these carbohydrates, the microorganisms release vast amounts of gasses, which then place a huge amount of pressure on the oesophageal sphincter valve and cause it to weaken. Undigested food, along with hydrochloric acid, is then ejected back into the oesophagus causing the hallmark symptoms of reflux.

But why does taking acid suppressing medication make me feel better?

Even though the levels of stomach acid in a person with reflux are likely to be lower than that of a healthy individual, any acid present in the stomach contents is likely to cause discomfort and corrosive damage in the unprotected oesophagus. Thus taking an acid suppressing medication will eliminate the symptoms of reflux, however as I hope I’ve explained above this will ultimately perpetuate a weakening of the lower oesophageal sphincter through creating an environment favourable to pathogenic microorganism overgrowth. Furthermore, long term usage of acid suppressing medication is associated with a raft of side effects and illnesses including:

  • Malabsorption of crucial nutrients such as B12, B9, B6, B3, calcium, magnesium, iron and zinc
  • Poor digestion of proteins, leading to amino acid deficiencies that can be associated with depression, anxiety and insomnia
  • Overgrowth of detrimental microorganisms such as H. pylori, salmonella, listeria, campylobacter, C. difficile, and Candida
  • Stomach cancer
  • Allergies
  • Diabetes
  • Osteoporosis

How do I treat reflux?

I have found the best treatment for reflux is a combination of therapies designed to increase the production of stomach acid, as well as dietary interventions to reduce the volume of carbohydrates consumed. Often there is the need to re-establish a healthy microbiome in the GIT. Other factors that may come into play include weight loss (obesity is strongly correlated to the development of GERD), elimination of chronic infections, and adrenal support.

Note that in those patients that have been on acid suppressing medications for a long period of time (despite the fact that the medical literature proposes that these drugs are taken for no longer than 5 weeks!), it is very important to wean off the medication slowly as the protocols mentioned above are underway. A sudden cessation of the medication will cause a dramatic rebound production of stomach acid while the lower oesophageal sphincter is still in a weakened state, and severe reflux symptoms will result.

I hope this has cleared up the true cause of reflux, and explained why taking acid suppressing medications is likely to perpetuate rather than treat this all too prevalent health issue.

In wellness,

James

Turmeric (aka curcumin) demystified

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If there was one herbal supplement I would comfortably recommend all of my patients to take on a regular basis, it would be turmeric (botanical name curcuma longa). Turmeric is probably the best natural medicine to address three of the biggest drivers of disease in modern society – oxidation, inflammation and toxicity. It is extremely safe and well tolerated, however it is very important to understand the absorption limitations of this plant in order to maximise its assimilation in the body.

How does turmeric work?

Turmeric displays excellent antioxidant properties, particularly against lipid peroxidation. This is particularly relevant in the context of a processed western diet that contains large amounts of readily oxidised industrial seed oils such as canola, soy and corn. This effect in turn lends turmeric powerful anti carcinogenic properties, and has been demonstrated to limit or even halt progression of cancer cells at all levels of development (primarily through the protection of cellular DNA).

10 benefits of turmeric
Image courtesy of Cognitune

The antiinflammatory effects of turmeric have been demonstrated to be as effective as the pharmaceutical drugs cortisone and phenylbutazone, but without the myriad of side effects. The active constituent of turmeric know as curcumin seems to be particularly effective in the treatment of acute inflammation, whereas the complete volatile oil extraction seems to be more beneficial in chronic inflammatory states.

Turmeric can effectively prevent damage to the liver by the wide range of toxins (both self administered and environmental) to which we are exposed on a daily basis. Turmeric also acts as a choleretic, meaning that it enhances the production of bile acids and through this process helps with the elimination of conjugated toxins into the gastrointestinal tract.

Other beneficial effects of turmeric and its active constituent curcumin include antimicrobial activity, healing of the gut mucosa, neuroprotective activity, and cardiovascular protection.

What is the best way to consume turmeric?

The active health promoting constituents of turmeric are notoriously difficult to assimilate. This is due to two factors: firstly, turmeric is very poorly absorbed across the gut wall and into circulation. Secondly, once it is in circulation the liver will process and excrete its active metabolites extremely rapidly. Thus consumption of turmeric in the diet through the use of dried turmeric spice in cooking, or even better grated fresh root, will only yield a very small amount of beneficial constituents in the body. For general health this can provide some benefit, but only if it is consumed on a regular basis and ideally in a meal that contains a large amount of healthy fats (such as the traditional application with ghee and coconut oil in a curry).

Supplemental turmeric can be a far more effective method of obtaining its health promoting properties, but only if you choose the right one. Many supplements on the market simply contain a highly concentrated curcumin or mixed curcuminoid form of turmeric, which still does not address the difficulties in absorption. A suitable comparison would be to pour petrol on the outside of your car when the tank is empty. It doesn’t matter how much of the stuff you pour onto the vehicle, it still won’t help you get it running. What you need is a delivery system that overcomes absorption issues, and ideally also helps to inhibit the liver’s rapid clearance once it is absorbed.

The three forms of turmeric I am comfortable in recommending (that are currently available on the Australian market) are the BCM95, Meriva and Theracurmin forms. BCM95 (Ethical Nutrients & Metagenics) uses the essential oil fraction of the turmeric plant as well as the active constituents, and Meriva (Mediherb, Herbs of Gold, Nutralife) uses a phospholipid technology to bind the actives. Both of these methods help the turmeric cross the intestinal wall. Theracurmin (Bioceuticals) uses a nanoparticle technology to reduce the curcumin molecule size to a degree whereby it can cross the cell wall passively (e.g. it does not rely on the cellular transport mechanisms that are usually the limiting factor).

The main point of differentiation for me between all three of these curcumin/turmeric forms is that while BCM95 and Meriva are effective at a single daily dose, there is very little improved response in the body when you increase this dose due to limiting factors in cellular transport. Basically you wouldn’t get much of a difference in your physical parameters by increasing your dose from one tablet per day to 2,3,4 or even 10 tablets per day. Theracurmin on the other hand will continue to improve physical parameters as you continue to increase the dose because of the ability of the nanoparticle technology to absorb into the cells with no limiting factor. My recommendation is to use the BCM95, Meriva or Theracurmin forms in low to moderate acute inflammatory states or disease processes that are not life threatening, and only the Theracurmin form in severe acute inflammatory states or serious disease processes where a high dosage is warranted.

How do you keep turmeric and curcumin in the body as long as possible?

The best way to overcome the rapid clearance of the turmeric metabolites from the body by the liver is by co-administering piperine, the active constituent of black pepper. Piperine inhibits the process of glucoronidation in the liver, the detoxification pathway by which the turmeric metabolites are cleared. Piperine is available is supplemental form in a capsule or tablet, or if brave you could chew a few peppercorns and swallow them with your chosen turmeric supplement. Unfortunately I am yet to see an Australian supplement that contains either the BCM95, Meriva or Theracurmin forms with piperine (manufacturers take note!). I have seen combinations of the concentrated turmeric mentioned above (remember the petrol analogy) with piperine, however the piperine will be of limited benefit if your aren’t absorbing many of the active constituents in the first place. The only formula example where this combination would be beneficial would be as an adjunct to other primary constituents (e.g. in a combination herbal antiinflammatory formula or glucosamine joint health product) as the concentrated curcumin products are of low volume and can fit into these formulas, whereas the three forms mentioned above would not.

I hope this has somewhat demystified the turmeric / curcumin confusion that seems to be so common these days, and has helped you to understand the many health promoting effects of this amazing spice.

In wellness,

James