The Everyday Detox

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Detoxification is big business in the natural therapies industry. There are thousands of products manufactured by hundreds of companies worldwide that are sold based on a basic premise – that by completing a 1 or 2 week detoxification program you can reverse the damage caused by the weeks, months and years of unhealthy living that preceded it. The truth is that significant cellular damage caused by an unhealthy lifestyle can trigger a cascade of events ending in any number of chronic diseases, and a short term cleansing program will not be enough to reverse this process once it has begun. To truly detox your body is to ensure that you are supporting your basic inbuilt detox mechanisms on a daily basis, which as you will see is not so difficult to do.

Your body is an incredible detoxification machine

Every second of every day, your body is performing some mind blowingly complex chemical processes to rid you of the many toxins to which you are constantly exposed. Your digestive tract, liver, kidneys, lymphatic system, and pretty much every one of the billions of cells in your body has the ability to absorb nutrients and discard toxins. These processes are generally fairly robust, which is just as well in light of the incredibly toxic environment in which we live. For every person, however, there is a breaking point at which detoxification cannot keep up with toxic burden. It is at this point that serious illness is likely to develop. The good news is that by following the simple tips laid out here, you can support your in built detoxification pathways and keep the breaking point at arms length.

Keep those bowels moving

Imagine your liver is a water purification machine. Dirty water comes in at one end and the liver separates the contaminants from the clean water. The clean water is sent back to the body for essential processes, and the waste is flushed into an outlet pipe for removal from the body. That outlet pipe is your gastro intestinal tract. Now imagine that all the way along that outlet pipe are tiny little holes that normally function to absorb any nutrients from the waste – the body is nothing if not efficient. If everything works correctly, the waste moves through at a good pace and exits the body, taking the contaminants with it. If, however, the waste moves slowly (ie constipation) then the little holes lining the pipes also reabsorb the toxins from the waste, which recirculate in the body and end up either back at the liver (best case scenario) or elsewhere in the body where they begin to cause damage. If this happens over a long period of time, the end result is an over burdened liver and most likely some significant cellular damage in an organ system. Note that if the waste moves too quickly (ie diarrhea) this is also an issue, as it reduces the nutrients that body can absorb.

Let’s get basic – it is incredibly important to have a poo every day (even 2 or 3 so long as they are well formed and not loose). If this is not the case, I strongly suggest addressing this issue first before looking at anything else. The following tips will help achieve a regular bowel motion, as well as contribute to other detoxification processes.

Drink more water

I know, you’ve heard it a million times before. But the truth is that there are still many people that simply do not drink enough water throughout the day. You should aim for 2-3 liters a day, depending on the environmental temperature and the level of activity. Get a metal or glass 1 liter drink bottle and aim to finish at least 2 full bottles before 5pm. If you notice that you drink copious amounts of water but do not feel hydrated, or that is flushes straight through you, you can add a pinch of sea salt to each liter as this will help you absorb the water. It’s basic but important – dehydration equals constipation.

Eat more fiber

Fiber is incredibly important in maintaining an adequate transit time for your stool. It adds bulk, which helps stimulate the nerves in the bowel to perform the muscular contractions (called peristaltic waves) that keep the stool moving. It also absorbs water into the stool (particularly true for soluble fiber) which softens it and also helps transit time. What’s more, fiber can bind the toxins present and prevent them from being reabsorbed into your body. Fiber can also act as a supportive food for your probiotic colonies (discussed below). In truth, the best way to increase your fiber intake is to eat more fruits and vegetables. If however you need an extra hit, you can supplement with psyllium husk or flax meal.

Move your body

Your lymphatic system is a network of tubules that specialise in carrying nutrients (especially the fat soluble variety) to the body’s cells, and carrying toxins back to the liver for processing. It is highly dependent on the natural contractions of skeletal muscle tissue for maintaining flow, as it is not linked to a powerful pumping mechanism (the heart) like the blood vessels are. If you are sedentary and perform little physical activity, your lymphatic system will be far less efficient at removing toxins from the body’s organ systems, and tissue damage will likely ensue. Exercising is not just for weight loss and the maintenance of muscle mass (as important as they both are) – it is also crucial for detoxification. 20 to 30 minutes of exercise per day is a great way to support lymphatic movement, especially if you also spend the majority of your day sitting at a desk.

Maintain a healthy bowel flora

Probiotics are all the rage these days, and are suggested as a treatment option for any number of health conditions. They are definitely an essential component of your detoxification processes, as they can increase gastrointestinal transit time, metabolise toxic compounds, and inhibit any number of pathogens (amongst many other things). In supplemental form they are fantastic at providing short term modulation of the immune system. However your natural bowel flora consists of thousands (possibly hundreds of thousands as research seems to identify more every day) of different species of bacteria. The truth is that a few specific strains present in a supplement will not ultimately restore a healthy probiotic colony in your gut. The advise here is simple – avoid those things that destroy your probiotic colonies as much as possible (alcohol, drugs, chemical food additives and stress are the main culprits), and feed them what they need (fiber as mentioned above, but also fermented foods such as sauerkraut, kimchi, and yoghurt).

These tips are the foundation for an effective detoxification system, and it is crucial to understand that there is no point in pursuing an intensive detoxification program involving multiple supplements and treatment options until the steps above are being followed on a daily basis. I hope this advice serves you well.

In wellness,

James

Arsenic in rice – should you be concerned?

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Rice is one of the primary carbohydrate staples consumed around the world. It is also often touted in its whole ‘brown’ form to be a health food with higher nutritional value than its polished ‘white’ counterpart.

Research released in 2009 by the European Food Safety Authority however cast a rather dark shadow over consumption of rice based products, largely due to the finding that rice grown throughout the European Union contains high levels of the toxic metalloid arsenic. The concentration of arsenic was furthermore found to be in much higher concentrations in brown rice than white rice, due to the fact that arsenic tends to accumulate in the outer husk of the rice grain.

Why rice?

Rice is a food crop particularly susceptible to contamination with arsenic because of the way it is grown. The form of flooded paddy agriculture used for rice crops means that inorganic arsenic is released from soils and taken up by the plant far more readily than in other crops. Inorganic arsenic typically is deposited in soils from the use of pesticides and herbicides, and has an extraordinary long half life. Although inorganic arsenic-containing insecticides have been largely banned from use (but only recently), their residues are still found in high concentrations in previously treated soils. Due to this, organic certification will not necessarily guarantee that the rice product is free of inorganic arsenic as land only has to be free of the use of synthetic chemicals for 3 years before organic certification is given.

Those most at risk

These findings are concerning to say the least. Of most concern is the fact that rice based products are a common food source of babies and young children, either as rice porridge, crackers, or rice milk. As arsenic can cross the blood brain barrier, it demonstrates the ability to have profound effects on the neurological development of children. It can also cross the placenta, so pregnant women would be well advised to avoid the consumption of rice based products. Certainly I would suggest these groups avoid the consumption of brown rice (most rice based ‘health’ products such as crackers and rice milk are made from brown rice). Indeed, one of the primary recommendations of the European Food Safety Authority report was that children under 4 1/2 years avoid the consumption of rice milk altogether.

What are the alternatives?

On balance, organic white rice is probably your safest choice if you need to eat it. There are, however, many alternatives to rice that are more nutritious and far less likely to contain these types of toxicity. Both quinoa and amaranth are excellent substitutes for rice, and in my opinion taste much better as well. If you or your loved ones are intolerant to dairy, then consider almond or oat milk as a rice milk alternative (soy milk should be avoided due to many toxicity concerns as well as potential hormonal disruption).

How to safely remove arsenic from your body

Although chelation therapy is usually offered as the most comprehensive method of removing any heavy metal from your body, there may be a much cheaper and simpler option where arsenic is concerned. This study demonstrated the use of daily spirulina and zinc supplementation (500mg and 4mg respectively) showing a rapid increase in the elimination of arsenic in the treatment group as compared with placebo. I would caution anyone using this as a treatment option to use only high grade spirulina (I personally like the Hawaiian Pacifica brand), as spirulina itself can be prone to contamination with many toxins present in the ocean, including arsenic.

Finally, simply demonising rice as a sole contributor of carcinogenic arsenic would be misleading – in many areas tap water also contains significant levels of inorganic arsenic, and most vegetables will also contain some level of it (although in much lower quantities that typically found in rice).

Making informed choices in the foods you and your family eat is the best way to protect against inadvertent consumption of dangerous compounds and chemicals in this increasingly toxic world. I hope this contributes in some small way to helping you achieve that goal.

In wellness,

James

Post Workout Power Shake Recipe

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Regular exercise is one of the aspects of my health I try to be consistent with. A beer may pass my lips on a hot summer afternoon. A crispy slice of pizza will very occasionally mysteriously find its way into my mouth. I probably get stressed over small unimportant things far more often than I should. However all these things leave very little impression on my overall health if done only from time to time. If I miss a few days of exercise though, I start to feel my batteries de-charge  and my health suffer. Exercise is possibly one of the best prescriptions for health there is:

  • It improves insulin sensitivity
  • It increases lean muscle mass and reduces fat stores
  • It modulates and balances hormones
  • It elevates mood
  • It increases endogenous antioxidant production
  • It up regulates the immune system
  • The list goes on and on….

I also feel that the right nutrition is very important after an intense workout (see my post on Tabata for a good example of one of these). My favourite (and fastest) option is usually a shake, and I thought I’d share my recipe with you here:

  • 1 banana
  • 600ml of almond or rice milk
  • 20g of quality whey protein powder (preferably WPC – I like the Australian Protein Supplies brand)
  • 1 tablespoon of Great Lakes Hydrolised Collagen (to balance the amino acid profile of whey)
  • 1 tablespoon of coconut or MCT oil
  • 1 heaped teaspoon of raw cacao powder
  • 1 handful of oats (if you tolerate them)

I blend this all up for about 30 seconds, and it’s usually drunk in the same amount of time. It really hits the spot, and I’ve noticed my recovery to be much better when I drink this post-workout on a consistent basis. It also tastes really good!

In wellness,

James

Natural strategies to treat Parkinson’s Disease

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The other day I was told that a close family friend has recently been diagnosed with Parkinson’s disease. This made me think about the many people I have known who have been afflicted with this illness, and just how debilitating it can be. I was spurred to write this post to share the great benefit complementary medicine can provide to suffers of Parkinson’s, in the hope that more people may sooner start a course of therapy to slow the disease progression. Even better, for those who have a family history or other predisposing factor this post should provide some strategies to reduce your risk of ever developing this illness.

Mitochondria in crisis

Parkinson’s is a process of progressive degeneration of a region of the brain called the Substantia nigra, and specifically its ability to produce the neurotransmitter dopamine. This has far reaching and serious ramifications, including disturbances of muscular control, memory, mood and basic cognitive function. This damage seems to stem from an impairment of the ‘energy factories’ of the cell, namely the mitochondria, to properly function. This inevitably results in cell death, and the loss of dopamine producing capacity. Thus a treatment strategy aimed at protecting these mitochondria is a good place to start in preventing or slowing the disease progression. Complementary therapies that can be used to do just this include:

  • Coenzyme Q10 (preferably in the reduced ubiquinol form)
  • Magnesium
  • Vitamin C (preferably liposomal)
  • Alpha Lipoic Acid
  • N-Acetyl Cysteine
  • Acetyl-L Carnitine
  • Ginkgo biloba
  • Green tea (when used for active disease processes, preferably as a standardised extract for ECGC)

Underlying causes for disease development

As always in complementary medicine, it is crucially important to understand the underlying factors that have led to this cellular dysfunction. Unless these are addressed, any of the supplements mentioned above will only slow progression, rather than halt its progress. Some of the possible underlying factors that should be considered and investigated are:

  • Iron overload: An excess of iron in the blood can lead to deposition of this highly oxidative mineral in the tissues of the brain. Parkinson’s patients on balance show a statistically higher than average iron load, and this should be investigated in anybody with a diagnosis or who suspects they may be at risk. Iron status is readily tested with a full iron blood panel. Regularly donating blood is an obvious way to lower serum iron, and taking the herb Milk Thistle before an iron rich meal can decrease absorption.
  • Exposure to pesticides or heavy metals: Those in agriculture, or industrial occupations where exposure to solvents and other chemicals is consistent, show a much higher incidence of development of Parkinson’s. Although the links to disease progression are clear in these cases, the driving factors should give anyone pause given the widespread exposure to chemicals and pollutants most of us contend with on a daily basis. It would be prudent to be mindful of supporting your ability to detoxify and remove unwanted chemicals from your body. Curcumin and Milk Thistle are both excellent herbs to support liver detoxification pathways.
  • High homocysteine: Homocysteine is a blood marker that, when elevated, can indicate an impaired ability to produce the crucial antioxidant glutathione (amongst many other health related issues). Homocysteine levels are simple to measure on a standard blood test, and should be checked in anybody with Parkinson’s. Should homocysteine be elevated, there are measures that can be taken to lower it including supplemental B6, B12 and folic acid (preferably all in their activated forms), betaine, and choline. This should be undertaken with the supervision of a practitioner as various factors may determine the precise combinations of nutrients required.
  • Intestinal dysbiosis and leaky gut: Having too many of the wrong type of gut bacteria, combined with a loss of integrity of the cells lining the intestinal tract, can result in the leakage of toxic lipopolysaccharide complexes from the gut into the circulation. These complexes can cross the blood brain barrier and cause an immune reaction when in contact with the tissues of the brain. This in turn can trigger the destruction of the cells located in the region of these complexes. Because constipation and a slow peristaltic wave are hallmark symptoms associated with Parkinson’s (and constipation seems to be a consistent predisposing factor to disease development), it is important to maintain healthy gut function through a fibre rich diet (preferably containing an adequate amount of resistant starch from sources such as cooked then cooled potatoes or under ripe bananas) as well as avoiding dietary and lifestyle factors that can cause dysbiosis such as consumption of alcohol, caffeine, drugs and processed food, as well as stress and inadequate sleep. Protocols for healing a leaky gut such as supplemental glutamine, zinc, and aloe vera may be required.
  • Food allergy: Linked to the point above, a food allergy has the ability to trigger an autoimmune reaction in the tissues of the body into which the food protein infiltrates. This seems to be particularly true for those with gluten intolerance (not necessarily coeliac disease) in Parkinson’s disease. Screening for potential allergens via blood panels, or through elimination diets under the care of a practitioner, may be helpful. See my previous post on gluten sensitivity for more information.

Please remember that if you are treating Parkinson’s disease, this post should be a starting point for you to explore the underlying factors driving your disease progression (under the care of an appropriate practitioner of course). I hope this helps you to discover the possibilities of therapy beyond simply symptom control.

In wellness,

James

Gratitude and acceptance

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I was sitting in my office earlier, trying to decide on a health topic for a post, when I realised just how content I felt in that moment. It got me thinking about what exactly caused this feeling, and it came to me that the underlying sensation was that I had enough and was fully complete. I felt satisfied, no niggling undercurrent of desire for more. And then I thought about all the other times I have felt this, and that often this moment of peace only exists in the space of time between obtaining what was desired, and finding the next object to fixate on. I think that we’re often driven by desire for more, and this has been an important part of our ability to survive and thrive as a species. However it feels like we’ve swung the pendulum way to far in the one direction and have forgotten true contentment that lasts. Our desire for wealth, looks, fame or otherwise has become a millstone around our necks.

All of these pursuits and obsessions are based on the feeling that you are not complete, you need more in order to be truly happy. There are those that have run this gauntlet and achieved all they thought was required to be happy and content, only to realise it was all a lie. Good looks, great wealth, celebrity status, and still this overwhelming feeling of discontent. Some turn to drugs or ever stranger pursuits and behavior to fill the void (just look up the latest celebrity meltdown to see a case in point). But some will experience a kind of awakening or enlightenment – if I have achieved everything I thought I needed to be happy but am more unhappy than ever, maybe it was all a lie. Jim Carey is a great example, this quote perfectly summing up his experience “…I wished people could realize all their dreams of wealth and fame so they could see that it’s not where they’ll find their sense of completion.”

The good news is that you don’t have to follow an exhaustive and soul destroying obsessive pursuit of looks/money/fame to achieve peace. It’s in the palm of your hand right now, and it is encapsulated by two simple words: gratitude and acceptance. For me, to be grateful for what you have rather than to obsess over what you don’t is to be at peace. There is so much to be thankful for, and I find that the simpler the object of gratitude is the more powerful its ability to bring peace. To be grateful for a deep breath of fresh air is the ultimate, such a simple act but you would not exist without it. Acceptance is to see the hurdles and challenges in your life, but not fight them. This does not mean you do not try to mend that which is broken, but rather you do not mentally curse and grapple with the ‘injustice’ of every difficult turn in the road. I certainly do not intend to minimise anybody’s struggles, but there are those who have found the most beautiful sense of serenity and peace in the throes of the most horrific ordeals imaginable by finding this place of acceptance in the midst of crisis.

To touch and hold a sense of gratitude and acceptance in our society is a constant challenge. This is due to the fact that our consumerist culture is driven by discontent. Advertising that bombards your senses every waking hour is principally designed to make you feel unhappy with what you have and to desire that which you don’t – this is how things get sold. Don’t buy into the hype. Be thankful for the simplest things – the sun on your face, the touch of a loved one, the smell of a flower, the joy on the face of a stranger when you perform a random act of kindness. All of these will truly make you feel happy, and they don’t cost a thing.

In wellness,

James

The Dirty Dozen and Clean Fifteen

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Every year the Environmental Working Group release a list of the produce that contains the most amount of pesticide residues, as well as a list of the least sprayed produce. This is The Dirty Dozen and Clean Fifteen list (which has expanded beyond the number in the title, but I guess the name’s just too catchy to change it!). This is a really useful resource to help shoppers choose the most important produce to buy organic, and to know what is relatively safe to buy in conventional non-organic forms. I’m including this here so that you can be armed with the knowledge necessary to make informed decisions on produce next time you’re browsing the supermarket aisles. Note that this list is American and so rockmelon is called canteloupe and capsicum is called sweet bell pepper, however the agricultural methods used to farm the items listed are shared across most countries. This is a guide to fruits and vegetables only. If you want to read more on the healthy options for other shopping necessities such as meat, eggs, dairy, breads and condiments, I encourage you to sign up to receive my email series ’10 Steps To A Healthier Life’ – Healthy supermarket shopping is step one.

Dirty Dozen & Clean Fifteen

Shop wisely!

In wellness

James

Hypothyroidism and Hashimoto’s Thyroiditis

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Hypothyroidism is one of the most prevalent disorders of the endocrine system worldwide, although its causes can differ significantly according to region. It can affect women at twenty times the rate of men, and may become particularly prevalent in the elderly. Although medical statistics place the rate of this condition at roughly 2.5% of the population, it may be argued that this grossly under represents the true prevalence. This is due to the fact that hormonal markers used to determine hypothyroid status are generally placed at the extreme end of triggering potential, thus missing a broad swathe of individuals experiencing sub-clinical manifestations of the disease. It is a truly multi-faceted and complex disease process, with many varied factors that can initiate and sustain it. As always, the treatment options listed here are only intended as a starting point to explore your own individual journey to recovery while working with an appropriate health professional.

Hypothyroidism – not simply a condition of insufficient thyroid hormone

The first important point to make is that Hypothyroidism is rarely simply a case of the thyroid gland not producing enough thyroid hormones (T4 & T3). This process is only a minor part of a much more complex interplay of hormones and neurotransmitters that eventuate in the cellular triggering that is the end game of thyroid activity. Initially, the hypothalamus (a region of the brain) must produce Thyrotropin Releasing Hormone (TRH). This then triggers the pituitary gland to produce Thyroid Stimulating Hormone (TSH), which in turn stimulates the thyroid gland to produce the thyroid hormones T4 and T3 (although the latter is produced in much smaller amounts). T4 is a relatively low activity thyroid hormone which must be converted to T3 in the liver, kidneys, gut, and other tissues for sufficient stimulating capacity in the body, and must be transported from the thyroid gland by Thyroid Binding Globulins (TBG) to reach these tissues. Each of these steps can be confounded by a number of factors, thus creating a hypothyroid presentation that will differ with every individual.

Autoimmunity the number one ’cause’ of hypothyroidism in the West

Although globally the number one cause of hypothyroidism is insufficient dietary intake of iodine (a crucial mineral in thyroid hormone production), in Western countries where this dietary deficiency has been largely eradicated the primary cause is an autoimmune reaction to the tissues of the thyroid gland, commonly presenting as Hashimoto’s Thyroiditis. I use inverted commas around the word ’cause’ in the subtitle as there are clearly underlying factors causing the autoimmunity itself. These factors are varied, however there are some common drivers that should be considered in most cases.

Firstly, reactivity to food allergens should be investigated, especially gluten. Gliadin (a protein found in gluten containing foods) has a striking molecular similarity to thyroid tissue, and as such a coeliac presentation or even gluten sensitivity may trigger a subsequent attack on the thyroid gland. Other dietary triggers such as dairy, egg, nuts, fish and artificial colours and flavours should also be investigated through IgE and IgG sensitivity panels as well as monitored elimination diets. Gut permeability should also be considered as a predisposing factor in the development of a food sensitivity or allergy, and appropriate healing protocols and dietary applications such as the GAPS diet should be utilised where appropriate.

Exposure to toxins such as lithium, mercury, fluoride, BPA, teflon and perchlorate (used in rocket fuels and explosives) can also trigger a thyroid autoimmune presentation. Detailed health and exposure history should be taken to determine whether appropriate detoxification measures may be called for.

Although insufficient dietary iodine can be a cause of hypothyroidism, an overload of iodine can in fact precipitate a Hashimoto’s presentation (especially when present alongside a deficiency of selenium, another crucial mineral in thyroid hormone production and transportation).

The complex interplay of hormones

Another possible cause of hypothyroidism may be fluctuations in other hormones, specifically oestrogen and testosterone. Elevations in oestrogen can increase Thyroid Binding Globulin, which in turn can decrease the availability of circulating T4 and T3. The use of the oral contraceptive pill, pregnancy, hormone replacement therapy, and the drug tamoxifen can all cause this increase in TBG. Assisting liver clearance of excess oestrogen may be a helpful therapeutic strategy in this case. Testosterone on the other hand can decrease TBG, which on the face of it should increase free circulating thyroid hormones and possibly cause a hyperthyroid symptom picture. In reality, however, a cellular resistance to thyroid hormones tends to develop and thus precipitate hypothyroidism. Polycystic ovarian syndrome and insulin resistance can be primary causes of increased levels of testosterone.

Excessive stress or an active infection may cause an overproduction of cortisol, in turn suppressing pituitary gland activity and therefore decreasing thyroid hormone production. Hypoglycaemia and insulin resistance can also trigger excessive cortisol production. Hyperglycaemia however will drive up the production of the hormone insulin which can in turn damage thyroid tissue.

Inflammation as an inhibitor of cellular response to thyroid hormone

Inflammation can interfere with the function of all body systems, and specifically the highly sensitive cell membranes, and this may affect thyroid hormone status in three ways. Firstly, inflammation can suppress the entire hypothalamus-pituitary-thyroid axis, thus interfering with all steps of thyroid hormone production. Secondly, the conversion of T4 to T3 takes place in the cellular membranes and can thus be diminished. This means less highly active thyroid hormone in circulation and interacting with the cell receptors. Thirdlly, cellular inflammation can affect the thyroid hormone receptor activity in the membrane and thus diminish cellular response. Inflammation is such a common presentation in modern society that it is surprising (and testament to the robustness of our physiology) that more people do not present with full blown hypothyroidism. An individualised approach to reduce drivers of inflammation should be a part of any hypothyroid treatment strategy.

As you can plainly see, a presentation of hypothyroidism can be much more complex than at first assumed. Treatment with just a synthetic hormone replacement is unlikely to offer complete recovery (although it can be an important part of the treatment strategy). I’ll discuss some general treatment options from a naturopathic perspective, however as always it is important to work with a practitioner to determine your particular presentation and treat accordingly.

Diet and nutrition

Avoiding the consumption of foods that contain goitrogens is an important consideration in any hypothyroid presentation. These substances are found mainly in uncooked brassica vegetables (turnips, brocolli, kale, cauliflower, brussel sprouts etc.), soy milk, cassava, millet, pine nuts and peanuts, and can interfere with thyroid hormone production. The good news with the brassicas is that if you cook them the goitrogenic compounds are largely denatured and are rendered safe to eat.

As discussed above, removing gluten from your diet is highly recommended due to a high prevalence of cross reactivity with thyroid tissue (especially in Hashimoto’s presentations). Some other proteins can also trigger this effect due to structural similarity with gluten. Other foods with which to exercise caution are corn, oats and rice. Dairy can also be a problem, especially milk with a high casein (a type of milk protein) content.

Sugar can be inflammatory and its consumption a major predisposing factor in the development of metabolic disorders. These are two strong reasons why the consumption of refined carbohydrates should be strictly limited in hypothyroid individuals. Swapping out processed foods with a high sugar content and artificial additives for fresh fruits and vegetables is a sure way to reduce exposure to refined sugar and increase your intake of anti inflammatory compounds.

Increasing consumption of foods naturally high in iodine, selenium and zinc such as seafoods, seaweed and organ meat is a great way to get the nutrients your body needs for thyroid hormone production.

Supplemental nutrients that can assist may include vitamins A, C, E and D, as well as zinc, selenium, iodine, iron and tyrosine.

Herbal medicine

The herbs used in treatment will vary depending on an individuals presentation, however I will list the main classes of herbs used in various aspects of intervention.

Bladderwrack is useful for its ability to raise serum iodine. Coleus is effective as a metabolic stimulant and can stimulate the thyroid gland.

Anti-inflammatory herbs such as curcumin and ginger can effectively reduce the body’s inflammatory load and enhance HPT axis function and cellular signalling.

Herbs to help promote liver clearance of oestrogens include milk thistle, globe artichoke, dandelion root and curcumin.

Herbs to support insulin production and those with metabolic syndrome include gymnema, coleus and fenugreek.

Anti-oxidant herbs such as pine bark extract and grape seed can protect thyroid tissue from damage and improve cellular membrane function.

Adaptogen and nervine herbs can help reduce the damaging effects of stress and include withania, rhodiola, passionflower and zizyphus.

Immune balancing herbs such as echinacea and hemidesmus can reduce autoimmune tendency. Immune enhancing herbs such as cats claw and pau d’arco may be indicated where a predisposing factor for Hashimoto’s is suspected to be an underlying infection.

Again, treatment options are as varied as an individual’s presentation and must be approached and administered under the care of a qualified practitioner.

I hope this helps you to see a hypothyroid presentation as more than just a lack of thyroid hormone production, and to begin the process of digging deeper to determine the true underlying cause of your own individual disease process.

In wellness,

James

Asthma: Natural Treatment Solutions

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In Australia, asthma is thought to affect around 10% of both children and adults. It is a chronic inflammatory disorder of the airways, characterised by wheezing, shortness of breath, chronic cough and airway obstruction. The severity of its presentation can vary greatly, from low grade easily controlled forms, to high grade chronic presentations that can result in significant and permanent airway remodeling. Medical treatment is primarily focused on the application of one or a combination of five classes of drugs: B2 agonists, anticholinergics, theophyllines, cromones and corticosteroids. Although these medical agents are crucial in managing severe and possibly life-threatening instances of asthma attack, they do not address the underlying causes of asthma for true therapeutic resolution.

Asthma can be triggered by a number of environmental and physiological factors

Like most disease and condition states, the development of asthma cannot be narrowed down to a particular trigger for all individuals. There tend to be a number of factors that will contribute to a biological terrain in which asthma may present, and these factors and their combinations will differ for everybody. There are, however, some key considerations to investigate when looking for the key to understanding and eradicating the individual asthma presentation.

Exposure to environmental triggers

More often than not, a person presenting with early onset extrinsic (atopic) asthma will have some form of sensitivity to an environmental trigger such as dust mite, cockroaches, animal dander, cigarette smoke or other airborne pollution, or pollen. Sometimes the trigger may be diet based, such as eggs, dairy, nuts, chocolate or chemical additives (especially dyes). In those with late onset intrinsic asthma the trigger may be cold air, exercise or airborne pollution. Unfortunately simply eradicating this trigger will not usually resolve the condition, as there tend to be predisposing physiological mechanisms that have allowed the sensitivity to occur in the first place. Investigating and removing environmental triggers is still an important step, but digging deeper and understanding the predisposing factors is the most important step in treatment.

Underlying factors for sensitisation

As is almost always the case in a naturopathic approach, it’s important to consider the gut. Hypochlorhydria (low stomach acid) may inhibit the adequate breakdown of food constituents (especially proteins). This can then set up an inflammatory reaction in the gut, and ultimately a widening of the usually tight junctions between stomach wall cells that normally regulate the substances entering circulation. As these larger proteins entering the bloodstream are sampled by immune cells (and especially if this happens consistently over a period of time) the foods or environmental sources from which they came are then considered invaders and their presence will set up an inflammatory immune reaction. A comprehensive digestive stool analysis (CDSA) may be helpful in determining digestive status.

Dysbiosis, or an imbalance of healthy and harmful gut microbiota, can also set up a tendency to inflammation and immune hyper responsiveness. Probiotics in the gut act as immune cell conditioners, offering themselves as sampling agents upon which the immune surveillance  ‘soldiers’ practice invader recognition and response. When these probiotics are not present in adequate numbers, the immune system will tend towards a more extreme response to relatively harmless substances.

An overgrowth of the common yeast Candida albicans in the gut may produce an acid protease that can act as an allergen and prime immune sensitivity.

Mental and emotional stress can also be a predisposing factor, by reducing the ability of the adrenal glands to produce adequate cortisol and adrenalin. Both of these hormones can be protective against bronchial constriction.

A deficiency of both oestrogen and progesterone may predispose females to asthma, as both of these hormones can act as smooth muscle relaxants.

A consistent dietary approach to reducing asthma incidence

Despite the varied triggers and sensitising factors listed above, the dietary approach to treating asthma is usually fairly consistent. It involves:

  • Reducing consumption of red meat
  • Reducing consumption of industrial seed oils
  • Reducing consumption of sugar
  • Eliminating consumption of artificial additives
  • Increasing consumption of cold water fatty fish
  • Increasing consumption of vegetables and fruits, ensuring a broad spectrum of colour

It can be helpful to undertake an elimination diet to determine specific foods that may trigger an asthma attack (this should be done under the care of a health practitioner). IgG and IgE food panels, as well as ALCAT food and chemical intolerance tests, may also be helpful in identifying specific triggers.

Nutritional supplementation

A primary focus of nutritional supplementation for asthma should involve broad spectrum anti oxidant therapy. Agents such as vitamin C, E and D, selenium, and CoQ10 are all beneficial. Magnesium acts as a smooth muscle relaxant. Fish oil is effective at dampening the inflammatory response. Probiotics (especially Lactobacillus rhamnosus) are effective at modulating the tendency to inflammation.

Herbal allies in asthma treatment

There are a range of herbs that can be useful in treating the symptoms of asthma, however as always they are of little use in resolving the condition if the underlying causes are not identified and treated. Some of the key herbs used are:

  • Ivy leaf: helps to relax the airways and expel mucous
  • Coleus: can decrease broncho-constriction
  • Tylophora: anti-histamine, reduces inflammation in the airways
  • Lobelia: stimulates production of adrenalin and noradrenalin
  • Boswellia: reduces systemic inflammation

As always any of the treatment approaches mentioned here should be applied under the care of a qualified health practitioner.

I hope this gives you a starting point to consider the various possible underlying causes of an asthma presentation, and hopefully encourage you to pursue further investigations to determine your own triggers and predisposing factors.

In wellness,

James

Sardine Super Food Spread

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Sardines are probably one of the most nutritious foods you can eat, but the problem is finding a way to make the little fellas taste good. This recipe has become a staple in our household. We always make sure we have the ingredients on hand to whip up a batch when in a pinch, and the best thing is that it is possibly one of the most nutrition dense meals we eat (and the easiest to make). The sardines provide omega 3, protein, calcium, magnesium, and various other essential minerals. The parsley provides vitamin K, vitamin C, vitamin A, B vitamins, and many detoxifying phytonutrients. The lemon provides vitamin C and its bioflavonoid cousins. And the olive oil provides some powerful antioxidants and healthy monounsaturated fats as well as vitamin E and vitamin K.  Generally we’ll spread this on a nice thick slab of toasted Sonoma spelt sourdough bread, but you can use it as a topping on pretty much any bread or cracker and it will always taste great. Our little girl will happily spoon the stuff straight into her mouth!

Ingredients

  • 1 tin of sardines (preferably in olive oil)
  • 1 small bunch of parsley
  • Juice of 1 lemon
  • A glug of olive oil
  • Pepper and Sea or Himalayan salt to taste

Method

Throw all of the ingredients into a food processor and whiz away. You’re looking for a consistency that isn’t watery (you may need to adjust the amount of olive oil you add according to the juiciness of the lemon and the amount of parsley you use) and spreads easily without making the bread soggy.

Eat it liberally and often – your body will thank you for it.

In wellness

James

Natural strategies for reducing cardiovascular disease risk

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Cardiovascular disease (CVD) is an illness of epic proportions. It is the number one killer of both males and females throughout the world (although cancer is catching up). CVD is actually an umbrella term for a range of conditions including coronary artery disease, heart attack, cardiac arrest, congestive heart failure, and congenital heart disease – however coronary artery disease is still the leading cause of death within the CVD grouping. The good news is that almost all of the risk factors for CVD are modifiable by dietary and lifestyle interventions, which I will be covering here.

Dietary risk factors for CVD – not what you may assume

Most assumptions regarding the dietary risk factors for CVD have until recently been fairly wide of the mark. Saturated fat and cholesterol have been targeted as the main culprits in the dietary causation of CVD, however most of the scientific literature simply does not bear this out (for more detail on this topic see my post The Cholesterol Myth). Rather, it is a diet high in refined carbohydrates, processed industrial seed oils, and chemical additives that seem to be the biggest causative dietary factors. Diets that are low in carbohydrates and high in healthy fats (more on these later) actually lower CVD risk by modifying several factors that play a role in its development. These include lowering serum triglycerides, fasting glucose, blood pressure, body mass index, plasma insulin and c-reactive protein.

A heart healthy diet – start with cutting the refined carbs

The number one dietary step for CVD prevention is definitely reducing the intake of refined carbohydrates. Cutting out the addition of white sugar to your morning cup of tea or coffee is the most obvious and transparent example of this, however the number of foods and beverages that contain an unhealthy level of these triglyceride and insulin raising agents is staggering. Most packaged and processed food will contain at least some added sugar (as well as the other two CVD culprits – industrial seed oil and chemical additives) so it pays to examine every ingredient panel before adding them to the grocery cart. Unfortunately many manufacturers will attempt to sidestep the listing of ‘sugar’ on their ingredient list by using an alternative such as fruit juice concentrate, evaporated cane juice, malt syrup, glucose, fructose, dextrose, corn syrup, caramel etc. Even more deceptively, the ingredient list may have a number of these sugars scattered throughout so that the sugar content seems lower than it actually is (the ingredients are always listed in descending order from the largest to smallest input). Luckily in Australia the government standards require food manufacturers to list some nutrients, including carbohydrates, in a nutrition panel with the quantity per serve plus the quantity per 100g. The carbohydrate content has a sub section stated as sugar which tells you the true volume of sugar, as some carbohydrates may be fibre (which is actually an important consideration for CVD prevention – see below). My advice is to look at the sugar content per 100g, as this basically gives you the percentage of sugar contained in the product.

nutrition panel

Here is a nutrition panel in which the total carbohydrate content is the same as the total sugar content. This means that there is no fibre contained within the product. Also note that the % of total sugar is 12.4% (12.4g per 100g)

nutrition panel - high fiber

Here is a nutrition panel in which the total carbohydrate content is 89.4g per 100g, but only 25.1g are listed as sugars. This is still a product that contains a whopping 25.1% sugar though so is far from healthy

My advice is to avoid anything that has more than 5% sugar listed in the panel (or 5g per 100g). Look out for foods that may be considered healthy such as yoghurt and muesli – more often than not these contain considerably high levels of sugar. Of course sugar laden soft drinks, cordials, and fruit juices are absolutely to be avoided.

Reduce your intake of industrial seed oils

These are another major causative factor for CVD (and another example of completely misguided public health policy). As I outline in step one of my email series Five Steps To A Healthier Life, industrial seed oils such as sunflower, safflower, corn, soybean, cottonseed and canola are all highly harmful. When used in processed foods, these oils are readily oxidised, in turn causing systemic inflammation in the body and especially in the cardiovascular system. This inflammation sets the scene for the formation of occluding plaques in the arteries and blood vessels, the main driver of CVD. Unfortunately the predominant (and incorrect) medical opinion that saturated fat from animal products is a major causative factor for CVD has meant that the public health focus (and in turn that of food manufacturers) has been to decrease the consumption of animal fats such as butter and tallow as well as full fat dairy products, and to increase the consumption of the plant based industrial seed oils mentioned above. A perfect recipe for increasing rates of CVD.

Again when buying processed and packaged foods pay close attention to the ingredient listing (unfortunately the nutrient panel does not list ‘fat from industrial seed oil’ but rather only differentiates the saturated fat proportion of total fat content). Obviously you want to look out for the seed oils listed above, but also be on the lookout for anything listed as ‘hydrogenated’ or ‘partially hydrogenated’. Avoid using any of these oils in your cooking (heat is a strong driver of oxidation), but also avoid their use generally as even exposure to air can cause most of these oils to go rancid in a short period of time. Margarine is a definite no-no as it is a perfect storm of hydrogenated industrial seed oils – choose butter instead as a healthy option. When cooking use stable fats such as butter, tallow or lard, or coconut oil as a plant based alternative. Olive oil is really your healthiest choice when it comes to heat free application such as salad dressings, but look out for extra virgin varieties as they have the highest antioxidant content and are therefore the most stable.

Increase your intake of fibre

 Dietary fibre, particularly soluble fibre, has the ability to bind to and lower cholesterol in the digestive tract. This can be beneficial in those with hypercholesterolaemia as it will reduce to formation of serum lipoprotein carriers (particularly LDL and VLDL). However as noted in my post The Cholesterol Myth this may have little benefit if the advice above is not followed due to the fact that serum triglycerides are far more likely to cause an increase in LDL and VLDL, and these are raised predominately by a high sugar diet. Psyllium husk, oatmeal and barley are all excellent sources of soluble fibre. Fruit such as pears, apples, and berries are all great sources of soluble fibre (but it’s best to limit fruit consumption to a couple of serves a day to reduce sugar load). Legumes such as lentils, split peas, and black beans are also powerhouses of soluble fibre.

Supplemental nutrients 

Niacin (vitamin B3) has been shown to improve a number of CVD parameters including decreasing fibrinogen levels (a blood clotting agent), reducing LDL and VLDL as well as raising HDL, increasing LDL particle size, and reducing serum triglycerides. B vitamins are usually found in combination in nature so I always suggest taking a B complex in conjunction with a stand alone Niacin supplement.

Vitamin C is the body’s main water-soluble antioxidant and thus helps protect the arteries and blood vessels from free radical damage and subsequent plaque formation.

Essential fatty acids such as EPA and DHA from fish can be helpful in lowering serum triglycerides. Be mindful of flaxseed oil touted as an excellent source of these EFAs – they only exist in a precursor form that are difficult for your body to convert to the active EPA/DHA forms. Additionally flaxseed oil can be readily oxidised when exposed to heat, light and oxygen and so storage is paramount. When oxidised, these oils can be just as damaging as their industrial seed counterparts mentioned above.

Magnesium is a crucial cardiac nutrient, however unfortunately the majority of the population are deficient due to soil depletion and the over consumption of processed foods. Magnesium is best taken in the orotate, citrate and bisglycinate forms for cardiovascular health.

Coenzyme Q10 is a powerful antioxidant that can prevent the oxidation of VLDL and LDL particles in the bloodstream. It is also a crucial component of the energy cycle in cardiac cells.

Herbal medicine 

Garlic is an excellent herb for the prevention of CVD as it works on a number of levels: it can reduce total blood cholesterol, act as a serum antioxidant, and inhibit platelet aggregation and clot formation. To boost its effectiveness garlic should be consumed fresh, and be chopped or crushed and then put aside for ten minutes before swallowing to activate its health providing constituents.

Green tea can significantly reduce cholesterol and serum triglycerides, and raise HDL.

Globe artichoke has excellent blood lipid lowering effects through its ability to stimulate bile production.

Olive leaf is a powerful cardiovascular antioxidant, and can also reduce platelet aggregation.

Ginkgo is also an excellent cardiovascular antioxidant, as well as a promoter of peripheral blood flow.

Curcumin from Turmeric can significantly lower serum triglycerides, as well as act as an effective anti-inflammatory agent.

Berberine from various herbs such as Phellodendron, Barberry and Golden Seal can significantly lower serum triglycerides and LDL.

The importance of working with a practitioner

As always the advice given here is only a guide post in finding your way to a healthier life. I recommend working with a practitioner if you feel you are at risk for the development of CVD, and especially before undertaking any of the complimentary medicines mentioned due to their potential interactions with other medications. I encourage you to take charge of your own health and always take heed of the wise words of Benjamin Franklin: “An ounce of prevention is worth a pound of cure.”

In wellness,

James