Cholesterol: the good, the bad and the ugly

There’s been much talk of cholesterol in recent years with regards to different types, where it comes from and what are the best ways of lowering it? Conflicting information has left most of us a little confused in knowing what we should be doing in order to address this common health concern.

Cholesterol is an integral component of every cell and plays a vital role in hormone production, digestion and brain & nerve function. It travels through the blood stream attached to carrier proteins called lipoproteins. LDLs (low density lipoproteins) are the major carriers of cholesterol and as they encourage cholesterol deposits in the arteries, they are known as “bad cholesterol”. HDLs (high density lipoproteins) carry unneeded cholesterol from the cells back to the liver to be broken down for elimination and this is known as “good cholesterol”[1].

Confusion about cholesterol exists because many people don't understand there is a difference between blood cholesterol and dietary cholesterol. Blood cholesterol is the cholesterol that circulates in your blood. About 80 per cent is produced by your liver. Dietary cholesterol is found in foods from animal sources such as meat, fish, poultry, eggs and dairy products. Only about 20 per cent of the cholesterol in your blood comes from eating foods that contain it.

A high blood cholesterol level, especially high LDL, is a major risk factor of heart disease. If you have high blood cholesterol or have a history of heart disease in your family, reducing your cholesterol to a healthy level is important for long-term good health.

What causes high cholesterol levels?

Dietary cholesterol is often blamed for high cholesterol levels, but for most people, cholesterol from foods has little effect on blood cholesterol levels. Other contributing factors to consider are:

• Genetics: influences how fast LDL is made and removed from the blood.
• Weight: excess weight may increase LDL levels. Weight loss especially helps to lower LDL & triglycerides and raise HDL levels. If you have tried to lose weight in the past with no success, you may have an underlying hormonal imbalance that needs to be addressed.
• Exercise: regular physical activity may lower triglycerides and raise HDL.
• Age & gender: before menopause, women usually have lower total cholesterol levels than men of the same age. This reverses after about age 50.
• Alcohol use: moderate (1-2 drinks daily) alcohol intake increases HDL cholesterol but does not lower LDL cholesterol. Drinking too much alcohol can damage the liver and heart muscle, may contribute to high blood pressure and raise triglyceride levels.
• Stress: stress can raise blood cholesterol levels over the long term. One way it may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating sweet and fatty foods or by having a comforting bottle of red.
• Insulin resistance: seen in conditions such as PCOS and diabetes is closely linked to high cholesterol levels, weight gain and obesity.

Treatment strategies

Statin drugs have been the drug of choice to treat elevated cholesterol levels but these potent drugs have serious side effects that need to be taken into consideration. Statins have a demonstrated ability to lower Coenzyme Q10 (CoQ10), which leads to fatigue, muscle weakness, soreness and cardiac weakness. When you treat high cholesterol with a drug you are in no way, shape or form treating the cause and it should come as no surprise that artificial drugs can cause serious side effects.

Following are some natural strategies to implement:

Dietary control: dairy products, meat and eggs all contain cholesterol but avoiding these foods could prevent you from getting some important nutrients such as calcium, protein, iron, zinc or B vitamins. Choose lower-fat dairy products such as buttermilk or skim milk. Enjoy fish more often, choose lean cuts of meat, have poultry without skin and limit serving sizes to about the size of your palm.

Normalize insulin levels: by eliminating sugar and processed grains, which will also normalize weight, increase your energy and lower blood pressure and triglycerides.

Increase fiber: helps eliminate excess cholesterol - include whole grain breads and cereals, fruits & vegetables and include more meat alternatives such as beans, peas, lentils andtofu.

Reduce saturated and trans fats: found in meat, egg yolks, dairy products made from whole milk and foods that contain hydrogenated fat, including palm or coconut oils, margarine, fries, doughnuts, fried chicken and fish, crackers, chips, cookies and bakery products.

Increase cholesterol lowering fats: monounsaturated fats are found mostly in canola, olive and peanut oils, nuts (especially almonds and walnuts) and seeds. Polyunsaturated fats are found in oils made from sunflowers, safflowers, corn, soybeans, nuts, flaxseed and sesame seeds. Good quality fish oil can also help regulate cholesterol levels

Policosanol: a supplement containing sugar cane wax has been found to significantly lower cholesterol.

Chromium: lowers total cholesterol, improves HDL to LDL ratio, and stabilizes blood sugar levels to reduce cravings & mood swings.

Reduce caffeine intake: coffee can elevate blood cholesterol levels, more than doubling the risk of heart disease[2] and puts undue strain on the adrenal system.

Exercise regularly

The bottom line is you need to take charge of your cholesterol, no one can do it for you. The answer is not as simple as “popping a pill”, synthetic, natural or otherwise; diet & lifestyle changes are your first lines of defense – so what are you waiting for!

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

Feeling tired and sluggish?

Our lives are so hectic these days that it really is difficult to find harmonious balance in our daily living. Commitments are many and varied and it seems more often than not, work and family get more of our time than we do. With not nearly enough time in the day to get everything done, we push ourselves to do a million and one things and in the mean time, rarely spare a thought for our own needs. It’s not hard to understand why imbalances occur and the thyroid gland is a main area that is often affected. Weight gain and lethargy are common symptoms of an underactive thyroid but this can just be the tip of the iceberg.

The thyroid gland is a major endocrine gland in the body and is located in the neck, around the same area as the Adams apple. It is a major regulatory gland and is responsible for metabolism, energy and heat production and also communicates with other major hormonal systems in the body. The thyroid, reproductive and nervous systems are closely linked and it is estimated that approximately 10% of the population have a thyroid imbalance diagnosed by abnormal blood test results[1].

Common symptoms seen with an underactive thyroid can include:

• Stubborn weight gain
• Slow metabolic rate
• Continuous fatigue
• Muscle cramps & tremble
• Cold intolerance
• Dry skin
• Hair loss
• Depression
• Mental slowness
• Menstrual irregularities
• Infertility and miscarriage
• Low blood pressure
• Constipation

Medical causes of hypothyroidism include surgery and radioactive iodine treatment. The lesser known contributing factors of poor thyroid function are closely related to an overstimulated immune system (Hashimoto’s thyroiditis), compromised adrenal function (which also features heavily with weight gain, insulin resistance and nutritional deficiencies) and the effects of stress within the body, called oxidative stress. This initiates the production of free radicals, which has the potential to damage thyroid tissue. As the thyroid tries to compensate for this damaged tissue, it can become inflamed and a goitre may develop. Post partum hypothyroidism is yet another contributing factor, which may be brought on by an immune disorder, traumatic birth or excessive blood loss during labour.

Nutritional deficiencies also contribute to poor thyroid function. Selenium, along with zinc, are necessary to activate thyroid hormone and also important to control oxidative stress. Due to poor farming practices, our soil has become selenium deficient, which affects the level of this mineral in our food[2]. Iodine is the central component of thyroid hormone and a deficiency of this mineral is one of the leading causes of hypothyroidism world wide[3]. Reasons for this are believed to be due to reduced use of iodised salt in food manufacture and from the replacement of iodine containing sanitisers for chlorine based chemicals in the dairy industry[4].

So what can be done to treat an underactive thyroid? A blood test for thyroid function may be necessary to identify the level of imbalance of TSH, T3 and T4 and if autoimmunity is present. This will show up as a positive thyroid antibody reading. Thyroid hormone replacement is a common first line of defence but often exacerbates stubborn weight gain regardless of the amount of exercise undertaken or how healthy one’s diet is. Weight will often increase from eating less and doing more! Even if your levels come back “within normal range” your thyroid may still need support.

Naturally, other factors to consider are:

• Stress reduction: hit the gym, try some deep breathing exercises or join a yoga class. Not only will this support your thyroid, it will also help with weight loss, oxygenation and elimination of toxins
• Reduce oxidative damage: stop smoking, moderate your alcohol intake, eliminate trans and saturated fats from your diet, include moderate exercise
• Herbal treatment: herbs such as Withania, Bladderwrack, Bacopa and Coleus can all be effective in supporting thyroid function
• Avoid yo-yo dieting: this will further slow your metabolism contributing to weight gain. Make sure you eat small but regular meals throughout the day, concentrating on good sources of protein
• Limit goitrogens: these are foods that can interfere with thyroid hormone production and include broccoli, cauliflower, spinach, cabbage, brussel sprouts and soy products. Limit but DON’T eliminate
• Antioxidants: include goji berries, dark skinned berries, fresh fruit and vegetables
  Warming herbs: such as ginger and chilli help the body burn energy for heat production and increases the metabolic rate. Add these to your cooking or grate fresh ginger and drink as a tea
• Selenium: found in foods such as brazil nuts, vegetables, wholegrains, meat and seafood. Selenium is toxic in high doses so if using a supplement, do not exceed a daily dose above 100mcg
• Iodine: good sources include sea salt and seaweed

With thyroid function having a strong link in many areas of general health and well-being, it is important that this area that receives sufficient support and nourishment.

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 4
[2] http://www.usyd.edu.au/su/agric/acpa/people/budi/selenium.htm
[3] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 5
[4] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 6

The trouble with PMS…

At one stage or another, the majority of us will have experienced some form of PMS during our menstruating years. Cramps seemed to be the common symptom during high school days and whether this conveniently happened just before our P.E. class or not, it was usually severe enough to dread the oncoming months of pain our period would bring. Later on down the track, emotional turmoil may have ensued and the fluid retention and weight gain some experienced could rival the Michelin man. Most women put up with PMS as’ just a part of life’ but there is quite a lot that can be done to reduce the severity of this all too common condition.

PMS relates to a plethora of physical and psychological disturbances that occur during the first half of the cycle, known as the luteal phase. The timing of these disturbances is important in diagnosing PMS. They must be absent in the first week after menstruation and before ovulation, and the onset of the period must result in a reduction in the severity of symptoms[1]. If symptoms last outside of this pattern, other causes may need to be investigated.

The symptoms related to PMS are many and varied and can occur with varying degrees of severity. For some, PMS can go by with very little bother but for others, the severity of symptoms can be so severe that they have a negative impact on work and personal relationships. For ease of grouping and listing these symptoms, there are 5 separate categories that we can look at in terms of symptomatology. These categories are not fixed and overlapping often occurs.

PMS A (anxiety) PMS C (cravings)

anxiety dizziness or fainting
nervous tension headache
mood swings fatigue
irritability palpitations

PMS D (depression) PMS H (hyperhydration)

depression fluid retention
forgetfulness weight gain
crying swelling of extremities
confusion breast tenderness and swelling
insomnia abdominal bloatin

PMS P (pain)

aches & pains
lowered pain tolerance[2]

The exact cause of PMS is not completely understood but it is believed to be influenced by hormonal imbalances, neurotransmitter abnormalities, nutritional deficiencies and/or poor diet and lifestyle[3].

Hormonal influences:

Oestrogen/progesterone ratio imbalance: both hormones are required to regulate the cycle and when this balance is tipped, oestrogen can dominate the environment. This may bring about mental and emotional changes commonly seen in PMS such as feelings of irritability, aggressiveness and anxiety. Heavy and prolonged bleeding may also feature. An oestrogen dominant environment can predispose conditions such as endometriosis, fibroids and cysts, which can then go on to contribute to unnecessary weight gain.

Progesterone deficit: Progesterone levels themselves may be sufficient but there may be problems with signalling this hormone into the cell. This could be due to faulty cells or from an increase in stress hormones, which block receptors and make them unavailable to progesterone. Progesterone receptors are found throughout the body including the brain, respiratory tract, uterus, skin, eyes and breasts and these are all common areas affected by PMS[4].

Adrenal hormones: Not only can stress hormones interfere with receptor responsiveness, they can also interfere with the overall communication between other major hormonal systems. The adrenal gland secretes a hormone responsible for maintaining fluid balance. Stress can increase the production of this hormone which can contribute to fluid retention[5]. Long term stress can also deplete the body of important nutrients and can cause unwanted weight gain.

Neurotransmitters

Both oestrogen and progesterone interact with the neurotransmitters serotonin, noradrenalin and dopamine. Fluctuations in any of these neurotransmitters can contribute to feelings of anxiety, difficulty concentrating, depression, irritability and mood swings. Blood sugar levels can also be affected resulting in increased appetite and sugar cravings.

Dietary imbalances

May be caused by the following factors

• high carbohydrate to protein ratio
• high dairy intake
• caffeine
• alcohol
• high sugar intake
• high animal and saturated fat intake
• prolonged stres

With so many possible contributing factors, where on earth does one start with the whole treatment process? This is where a number of different approaches may be of benefit to cover as many relevant factors as possible. Each treatment plan needs to reflect the needs of the individual and target the main presenting symptoms. This can be done in a number of ways.

• Herbs: there are a wide range of herbs to address the many PMS related symptoms such as fluid retention, sugar cravings, irritability, fluid retention, cramping and heavy bleeding
• B Group Vitamins: nourishes the nervous system and assists with liver clearance of oestrogens, dampening the oestrogen rich environment in PMS, fibroids, cysts and endometriosis
• Magnesium: nourishes the nervous system, may assist with correct fluid balance, regulates blood sugar levels to reduce cravings and excessive hunger, relaxes muscles that may be affecting cramps and headaches
• Bitter foods: to aid liver clearance of oestrogens. Include foods such as endive, chicory, silverbeet, radicchio, outer leaves of cos lettuce, dandelion root, and grapefruit
• Exercise: crucial for oxygen transport which may relieve cramps, will assist with liver clearance of hormones, fantastic way to lower stress levels and increase endorphins to help stabilise moods & emotions
• Stress reduction: yoga, meditation, massage and counselling are all useful tools to help relieve the pressures of daily life
• Dietary modification:
  

# increase protein, especially fish rather than dairy and red meat
# decrease poor quality carbohydrates
# reduce or avoid caffeine and alcohol
# reduce sugar intake and avoid excess fruit and juices
# avoid salt: watch for hidden salt in processed foods
# increase vegetable intake
# eat small, frequent meals to balance blood sugar levels
# increase fibre to assist with bowel clearance

It seems likely that the interaction between ovarian hormones, stress hormones, neurotransmitters, nutrient deficiencies, poor diet and lack of exercise are all factors that need to be considered when focusing on the potential causes, and treatment, of PMS. The important thing may not be to rely solely on treating just one area of imbalance as more often than not, an imbalance in one area will soon spread to another. Taking a holistic approach to treating PMS may well be the only way to achieve long term results. Your MassAttack program will assist in identifying these imbalances and will initiate a treatment plan that will help you remember PMS as a thing of the past.

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 115-116
[2] Suzie O’Donohue, Gynaecology: Approaches to Treatment with Natural Therapies, SSNT, 2003 pg 42
[3] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 116
[4] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 118
[5] Ibid

Maybe just one more?

It happens to the best of us. We’ve just worked a monster day, barely having time to stop for lunch and the end of the day just won’t arrive quickly enough. When we finally get home, we kick off the heels and open a bottle of red. “I’ll just have one glass” we mutter. But then no dinner cooking experience is complete without a glass of wine so we pour another. Dinner without wine just wouldn’t seem right so another is poured and before we know it, the bottle is empty. This is an all too common occurrence and even if you aren’t polishing off a bottle a night, do you really know the effect alcohol is having on your system?

Alcohol has been consumed by humans since pre-historic times[1] and is commonly used for a number of different hygienic, dietary, medicinal, religious, and recreational reasons. Ethanol, commonly known as alcohol, is a psychoactive drug that acts primarily upon the central nervous system altering brain function. The result of this promotes temporary changes in perception, mood, consciousness and behaviour. This is probably why most of us enjoy it so much. It provides a release from the day to day things we get caught up in and allows us to escape for a short space of time.

Recent studies suggest that drinking in moderation can have a range of positive health benefits such as a lower risk of heart attack[2], lower risk of diabetes[3], lower risk of Alzheimer's disease[4], reduced risk of stroke[5] and an increase in overall longevity[6]. The key to the benefits of alcohol is moderation. All of the above reported benefits have the potential to be reversed with excessive alcohol consumption. But does anyone really know what’s classified as moderate? US dietary guidelines defines moderate drinking as no more than 1 drink per day for women and no more than 2 drinks per day for men. And for all you clever thinkers, this does not mean that if you haven’t had a drink for 4 days that you can safely have 4 in one night.

It’s important to remember the role of the liver when it comes to alcohol consumption. A healthy liver should be able to process moderate amounts of alcohol with very little fuss. But when the liver is compromised (due to excessive alcohol, poor diet, stress, medications/drugs), it only makes sense that its capacity to function will also be compromised. Poor liver function can affect our health in a number of ways including hormonal imbalances, impaired digestive function, emotional disturbances and reduced energy levels. Sound familiar?

In order to maintain hormonal balance, the liver must process our hormones to be converted into other substances or, if no longer needed in the body, prepared for elimination. Speaking specifically of oestrogen, if the liver is not functioning at full speed, it can re-enter the circulation and cause an oestrogen dominant environment. This is where things like weight gain, fibroids, endometriosis, PMS, fluid retention, low libido, infertility and breast and uterine cancers can develop. Looking at this list, is that extra glass of red really that necessary?

Drinking has long been associated with weight gain and it is the effect alcohol has on blood sugar levels that is a major concern. Alcohol does not supply any essential nutrients and our body uses the calories alcohol provides as energy. In small amounts this is fine but what is not immediately used for energy production will be stored as fat. If you haven't eaten for a while, your body uses its liver stores of glucose for energy. When these stores are used up, the liver makes glucose from other sources. However, alcohol inhibits the liver from making glucose, so if you haven't eaten, you run the risk of low blood glucose (hypoglycemia). In fact, the glucose-lowering action of alcohol can last 8 to 12 hours after you had your last drink[7]. When our blood sugar levels get too low, we start craving carbs and sweet things to boost those levels back up. So begins the vicious cycle of snacking on the wrong foods, which further alters blood sugar regulation and contributes to weight gain.

Dietary factors need to be taken into consideration when looking at the effect of alcohol. Alcohol inhibits the breakdown of nutrients into beneficial molecules by reducing the secretion of digestive enzymes from the pancreas. It impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. All that hard work we put into making sure we eat the right foods is suddenly coming undone.

While it may not be possible to remove all toxic substances from our diet and environment, making a conscious effort to limit alcohol consumption is a great start. Set a goal and stick to it. It might be to not have more than 2 drinks a week or better still, plan to have an alcohol free month. The difference in how you feel and how your body functions will be amazing. Seriously, when was the last time you went that long without a drink? Feel empowered by proving that you can do it and reward your self with a massage once you have made it through the month. Because, you deserve it.

[1] http://e85.whipnet.net/ethanol.history/index.html
[2] http://www.aheartylife.com/
[3] http://www.ncbi.nlm.nih.gov/pubmed/15161790?dopt=Abstract
[4] http://www.serials.cib.unibo.it/
[5] http://stroke.ahajournals.org/
[6] http://ije.oxfordjournals.org/cgi/content/full/34/1/199
[7] http://www.abbottdiabetescare.com/

Feeling liverish?

Once thought of in the past as a culinary delight, today the liver is more thought of as a saving grace after that one glass of red too many. Being the largest internal organ in the human body, it seems likely that it will have an important role to play in maintaining our health and well being. But what exactly does the liver do for a living and how can its dysfunction contribute to our dysfunction?

An adult liver weighs an average of 1.4-1.6 kilograms and is vital for our survival. It is a driving force behind our metabolism and digestion and also acts as a storage unit for vitamins and minerals, helps breakdown red blood cells, aids detoxification and is a major centre for many biological reactions. What’s more, it has amazing potential to regenerate lost tissue and can grow back to its original size with as little as one quater of its usual mass.[1]

With so many vital roles to play, it makes sense that in order for these things to happen, the liver must be functioning at its full potential. This is often easier said than done as the many excesses of daily life contribute to what the liver has to process. These commonly come in the form of:

• Alcohol
• Drugs – prescription, over the counter and recreational
• Cigarette smoke
• Environmental toxins :herbicides, pesticides and hormones used in food production
• Stress
• Poor diet high in refined carbohydrates
• Synthetic chemicals found in common beauty products

With a number of these things circulating through our system at any given time, we rely on our liver to take care of them and see them safely on their way. But like most things that are overloaded, our liver will eventually reach breaking point and just not have the ability to do its job properly. This is when we start to develop liver related symptoms such as:

• Menstrual irregularities
• Weight gain
• Fatigue
• Headaches
• Irritability
• Muscle aches and pains
• Digestive upsets
• Nausea
• Reduced or non existent morning appetite
• Poor sleep

Most people don’t associate the liver with hormones but it is the liver that breaks down the hormones once they have done their job throughout our body. It is for this reason that the liver can have an impact on hormonal imbalance. The steroid hormones pass through the liver to be metabolised and these include:

• Sex hormones: controls the menstrual cycle and reproduction
• Cortisone: preparing us for the fight or flight response
• Aldosterone: controls the balance of sodium, potassium and water, thereby influencing fluid retention

Let’s look specifically at oestrogen and testosterone. Once oestrogen passes through the liver, it is broken down into a less active form which can then be excreted into the intestine where a number of things can happen. Elimination via the bowel can take place or the oestrogen can be activated once again and re-absorbed through the bowel wall and back into circulation.[2] This re-absorption will increase the level of oestrogen in the body and contribute to oestrogen dominant conditions such as fibroids, endometriosis, PMS (lumpy &/or painful breasts, heavy &/or painful menstruation) and weight gain, especially around the hips, bottom and thighs. This weight distribution is the classic example of a pear shaped body.

Testosterone, like oestrogen, circulates in both males and females. Its synthesis begins in the liver and if not metabolised efficiently, can cause elevated levels to re-circulate through our system. Elevated testosterone levels are found in conditions such as Polycystic Ovarian Syndrome (PCOS) and due to the masculinising effects of this hormone, contribute to male pattern hair growth and acne that are so common with PCOS. Increased testosterone levels can also affect the menstrual cycle, reproductive function and weight gain especially around the abdomen. This is your classic apple shaped body.

So if you feel like your liver can do with a helping hand, here are some simple steps you can incorporate to ease the toxic load:

• Limit alcohol consumption. In order to prevent liver damage, it is recommended to have no more than 2 standard drinks a day. 2-4 drinks per day are thought to be a hazard and 4+ drinks per day are thought to be harmful.[3] If weight loss is a priority, the extra calories alcohol provides should be further reduced to a maximum of 3-5 drinks per week.
• Increase your intake of bitter foods – endive, chicory, silverbeet, radicchio, outer leaves of cos lettuce, dandelion root, and grapefruit. These foods will stimulate your liver by increasing bile flow, which will assist in removing those substances that your liver breaks down.
• Ensure you are getting adequate amounts of protein in your diet. This will help to bind toxins and get them ready for elimination.
• Antioxidants, such as Vitamins A, C, E, beta carotene and selenium will protect liver cells from damage.
• Lecithin protects liver cell membranes from damage from the constant barrage of toxins and free radicals they come into contact with. It acts as an emulsifier and is derived from soybeans or egg. Sources include brewers yeast, grains, legumes, fish and wheatgerm but can also come in capsule or granule form (it can be sprinkled on cereals and soups or can be added to smoothies). It’s also fantastic with assisting the digestion of fats and absorption of fat soluble vitamins.
• Sulphur containing foods found in foods from the cabbage family, garlic and dandelion can help with detoxification.
• Exercise at least twice a week. Not only will this help your body eliminate toxins, it will leave you feeling fantastic.
• Squeeze half a lemon into a cup of warm water first thing in the morning to give your body an early morning cleanse.
• Opt for natural beauty products.

Making a conscious effort to reduce the toxic load presented to your liver will assist in achieving and maintaining good health and well being. If you can identify with any of the above mentioned liver symptoms, spare some thought for your overworked liver and cut it some slack. You will reap the benefits…

[1] http://en.wikipedia.org/wiki/Liver#Liver_as_food
[2] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 58
[3] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 384

Does my Fibroid look big in this?

Uterine fibroids are an increasingly common problem presenting to women all over the world. They are the number one reason for hysterectomy in the US[1]and it is estimated that one in every five women are affected, most commonly in those over 30. They are non-cancerous growths that usually originate in the muscular component of the uterine wall and can vary in size, number and position. Some may be small and discrete while others can grow to a size resembling a pre-term pregnancy.

So what causes Fibroids? Some common contributing factors towards Fibroid growth include:

• Hormonal imbalance: oestrogen stimulates growth of tissues and in an oestrogen dominant environment, Fibroids can really flourish
• Liver function: poor oestrogen clearance via the liver and bowel
• Poor diet: high levels of refined carbs, increased intake of saturated fats and low levels of fibre
• Obesity: fatty tissue, especially around the abdominal area, increases the conversion of oestrogen resulting in an increase in circulating oestrogen[2]
• Caffeine: intake from all sources has been linked with elevated oestrogen levels[3]
• Hypertension: elevated blood pressure may increase the risk of fibroids through injury to uterine muscle[4]

While many of us may actually have fibroids that go unnoticed, it’s the symptomatic ones that have the potential to give us the most trouble. They are usually found during a routine examination, ultrasound or as a result of a number of symptoms that may be experienced. The most common symptom is heavy bleeding and the larger fibroids can also produce weight gain, urinary frequency, constipation, pressure symptoms and discomfort in the lower abdomen. This pressure and discomfort have often been referred to a sensation as if “everything may fall out” either before or during the period. Pain and infertility may also be present.

We can now ask the question, “Is my weight contributing to Fibroids?” or “Are my Fibroids contributing to weight gain?”

Either way, balancing the hormonal profile is imperative in treating this condition and this can be done in a number of ways:

• Herbs: common herbs used to reduce oestrogen excess and control fibroid proliferation include Paeonia, Chaste tree, Calendula, Thuja and Echinacea
• Fibre: reduces oestrogen levels in blood and urine. Include psyllium husks, linseeds, fruits and vegetables with the skin on
• Phytoestrogens: plant based oestrogens exert similar effects to the oestrogen our body produces. They can stop oestrogen binding to receptors and can slow the conversion of oestrogen that takes place in fatty tissue. Include soy products, fruits and vegetables, sprouts, legumes, seeds and grains
• Protein: needed for oestrogen metabolism in the liver. Include grains, legumes, lean meat, fish and eggs
• Alcohol: excessive amounts of alcohol can increase oestrogen levels while moderate amounts (one glass of beer or wine per day) is thought to lower oestrogen levels[5]
• Liver clearance: bitter foods and herbs will assist the liver in metabolising oestrogen and help with elimination
• Exercise: along with maintaining a healthy weight, helps with oestrogen clearance, improving cardiovascular health, improves bone density, reduces stress and can have profound effects on the menstrual cycle

As with most other imbalances in our body, a few important changes to your diet and lifestyle can make the world of difference. Change can only come from within so take control of your health and enjoy the benefits.

[1] http://www.wrongdiagnosis.com/u/uterine_fibroids/stats.htm
[2] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 66-67
[3] http://www.drlam.com/opinion/firboids.cfm
[4] http://www.fertilityneighborhood.com/content/in_the_news/archive_1200.aspx
[5] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 69

Not tonight honey – I’ve got a head ache!

Your head is throbbing and the pain is almost unbearable. Light or sound only makes it worse. You may even be feeling nauseated. The slightest movement only intensifies the pain. Although you feel like it's the end of the world, and no one can understand what you are going through, a comforting thought is that you are not alone. You are having a migraine headache.

Although there is no cure for migraines, there is hope for effective relief and a significant reduction in the severity and number of migraine headaches you suffer.

Why do so many women suffer from migraine headaches?

There is significant evidence that there may be a connection between migraines and fluctuations in estrogen levels in women. The problem appears to be the response of the central nervous system to normal hormonal fluctuations.

Women often experience their first migraine headache during their teen years, most occurring with the onset of menstruation. Often the frequency and severity of premenstrual migraines can increase as a woman approaches menopause. Premenstrual migraines are often related to the rapid decline in estrogen just before menstruation in conjunction with other migraine triggers such as rapid fluctuations in the blood sugar levels, food sensitivities or structural problems of the neck and back. Any of these predisposing factors can trigger a vascular response, usually blood-vessel spasm which causes pain.

Will oral contraceptives (OCs) help women with migraines?

Most women who have had previous migraines will not see a significant change in their headache pattern after beginning oral contraceptives; however, they may see an increase in the severity of migraines during the pill-free week. Women who use oral contraceptives may be surprised to learn that OCs may actually be a trigger for migraine.

What causes migraine headaches?

The exact cause of migraine headaches is not known; however there are many theories. One theory which is accepted by many scientists is that migraines are caused by a vulnerability of the central nervous system to immediate changes to your body or environment.

Blood sugar irregularities such as ‘metabolic disorder’ can be a major contributing factor to migraines. Studies show that consumption of refined sugar causes blood sugar levels to fluctuate rapidly. When refined sugar is consumed the pancreas releases high amounts of insulin. For some reason, people who get migraines release more than the normal amount of insulin. Insulin stimulates the release of adrenalin. This starts a migrainous attack. Going without eating for 3 to 4 or more hours causes low blood sugar levels which can also trigger a migraine.

• Avoid refined sugar.
• Fruit should be fresh, not dried or cooked.
• Eat a wholesome balanced diet of natural foods.
• Eat every three hours.
• Have six small meals a day instead of three.
• Avoid drinking alcohol.

Physical triggers of a migraine include

• metabolic disorder (weight gain)
• menstruation
• ovulation
• ovarian cycle disorders such as Polycystic Ovarian Disorder, Fibroids,
• Endometriosis or Menopause
• Pregnancy (some women with migraine find their attacks disappear completely, occur less often or are milder during pregnancy).
  

Pharmacologic triggers include

• oral contraceptives
  

Dietary triggers include

• alcohol
• tyramine (aged cheeses and fermented foods)
• aspartame (artificial sweetener)
• monosodium glutamate (MSG)
• phenylethylamine (present in some OTC drugs and chocolate)
• nitrates (preservatives used in sausage, bacon, and lunch meats)
• citrus foods and products

Behavioral Triggers

• missing meals
• changing your sleep routine
• stress

Natural Remedies for Migraine

The most appropriate treatment is balancing the hormones, while focusing on identification & rectification of the underlying triggers. Treatments can therefore be complex and in addition to hormone modulation might involve appropriate dietary changes, joint manipulation (such as osteopathy) and the introduction of stress management techniques.

Establish the cause of them. Keeping a “migraine diary” is most the most beneficial tool to achieve this. Diarize your food & beverage intake, your menstrual cycle & stress levels.

The treatment protocol for migraines can be quite complex. Herbalists often prescribe Vitex agnus-castus in conjunction with the herb Cimcifuga racemosa throughout the cycle to regulate the oestrogen levels, with Lavandula angustifolia as a relaxing nervine and Corydalis ambigua for its pain reducing effects. A tailored herbal mix can be effective in the treatment of migraines.

Women who have migraines also frequently have lower levels of the anti-inflammatory protacyclin PGI 2. Fish oils may improve the ratio of this protective prostaglandin and help to reduce the incidence of migraine. They are also beneficial in balancing hormones.

Other helpful nutrients are:

Magnesium

Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in nutritional supplements.Magnesium is needed for more than 300 biochemical reactions. It helps regulate blood sugar levels and is needed for normal muscle and nerve function, heart rhythm, immune function, blood pressure, and for bone health.Several studies have evaluated the effectiveness of magnesium for migraine and have had promising results.

Chromium Chromium is helpful as many migraine suffers have been found to be deficient in this mineral. Eating refined sugars leads to chromium deficiency.

So you don’t have to suffer in silence. There are treatment strategies available that have proven over time to be effective in both working on the underlying causes of your migraine.

Narelle Stegehuis, CEO of MassAttack, is a practicing Naturopath specializing in natural treatment programs for women with hormonal imbalance, such as PCOS, Fibroids, Endometriosis & Thyroid imbalance. Uniquely for patient convenience her programs are also offered via the Internet. She is both an accomplished writer and recent recipient of the Australian Naturopathic Excellence Award 2006. Narelle can be contacted at narelle@massattack.com.au