Natural Relief For Interstitial Cystitis

According to the National Institute of Health one in five women experience discomfort caused by Interstitial Cystitis (IC).

Women’s health expert and naturopath Narelle Stegehuis, explains that “effective management requires an individualised approach to provide long term relief”. 

Interstitial Cystitis is a complex condition caused by erosion of the protective bladder lining. This may be due to infection, inflammation, hormones,  autoimmune conditions or a combination of factors.  For many suffers, symptoms are often worse during ovulation and under stress due to a neuro-hormonal connection. 

Symptom relief can be achieved with traditional herbal support that targets the underlying cause.  This can be established with hormonal profiling and wellness mapping. 

For example, Rachel achieved relief from IC by applying a combination of antimicrobial herbs such as Thymus vulgaris and anti inflammatory herbs such Achillea millefolium, as the underlying cause of her IC was triggered by bacteria and inflammation.  Other herbs such as Passiflora incarnata were included in her tonic since stress was thought to be a contributing factor.  This is why a tailored herbal tonic is often the best choice of natural treatment.

So What Natural Support Is Available?

IC may improve with medical treatment but unfortunately infection associated with both of these conditions may be resistant to traditional antibiotic treatment which means symptoms may recur with time. 

Improving bladder tone and the health of the urinary tract is achievable in three easy steps:

Step 1 Identify The Cause

A diagnosis for IC can be both time consuming and frustrating and even once a diagnosis is made, treatment options can be limited until you isolate the cause. “Symptomatic health screening and hormonal profiling coupled with pathology testing to identify the underlying factors triggering the symptoms, is the first step in the right direction”, says Stegehuis.  “Once the cause is established, effective long term management is possible”.

Step 2 Diet and Lifestyle

Start making small changes such as giving up coffee and alcohol.  Consume foods that promote alkalinity within the body and remove allergens such as wheat or dairy from your diet.

Other changes depend upon a more individualised approach such as tailored diet and lifestyle changes to support immune or digestive health and hormonal balance.

Step 3 Targeted Treatment

Finally, the choice of traditional herbal medicine for IC and UTI’s depends upon the underlying contributing factors to the condition, such as hormones, auto-immunity, central nervous system excitability, bacterial infection, inflammation or digestive weakness .

According to Stegehuis, a common mistake is to take Vaccinium macrocarpon (cranberry) for IC.  For many women with this condition, taking this herb aggravates the condition. 

Probiotics such as Lactobacillus rhamnosus may provide beneficial support for IC caused by Escherichia coli due to their protective influence on the immune system. 

Remember, IC is a complex condition requiring an individualized treatment approach.  This is why I recommend sufferers seek the expertise of a qualified health practitioner and if symptoms persist seek medical advice.

Narelle Stegehuis, is a practicing naturopath and medical herbalist specializing in the natural treatment of women's health and hormonal imbalance for over 14 years. She is both an accomplished writer, editor and recipient of the Australian Naturopathic Excellence Award.  

To find out more, call 1300 133 536 or visit www.massattack.com.au

Candida, Diet and the Hormone Connection

Candida, diet and lifestyle habits all trigger hormonal changes in women that are linked to weight gain, especially around the middle.

This fat can be difficult to budge, often leaving you feeling not only tired and bloated, but frustrated and depleted.

One of the main hormes at play is estrogen. Estrogen excess can be caused by hormone disruptors - (industrial chemicals found in cleaning products, foods and make up).

Estrogen excess can trigger candida outbreaks, which not only cause digestive disturbances, but are one of the leading causes of hormonal imbalance within women.

Studies Show that...

A comparative study found a trend toward higher faecal levels of Lactobacillus sp in pre-menopausal women, whilst post-menopausal women showed higher levels of fungi and yeast. The most concerning trend was found in breast cancer patients, found to have higher levels of E. coli, Bacteroide sp. and Clostridium sp., than both pre- and post-menopausal controls.¹

Thrush is a common condition...

An estimated 75% of all women will develop a yeast infection during their lifetime and 90% of these infections are caused by Candida albicans. Three main theories exist for recurrent thrush:

• Chronic systemic infection & hormone imbalance
  
• Reinfection from a sexual partner
• Poor immune system

Estrogen, HRT, and Brith Control ...?

Does estrogen, HRT and the birth control pill trigger thrush? Yes, researchers find that oestrogen stimulates mature epithelial cells lining the vagina to produce glycogen - a favourable substrate for the growth and promotion of C. albicans.³

The great news is, if you are suffering from thrush, or the symptoms of thrush, we can help.

To read about the symptoms of thrush or for more information, click here

References

1. Perisic DV, Dokic M, Kovacevic G. The role of prebiotics and probiotics in female health. Arch Gastroenterohepatol 2003; 22(3-4) 79-83.
2. Nirjesy P. Chronic Vulvovaginal Candidiasis. Am Fam Physician. 2001;63(4): 697-702.
3. Dennerstein GJ, Ellis DH. Oestrogen, glycogen and vaginal candidiasis. Aus N Z J Obstet Gynaecol 2001; 41(3): 326-8.

Lima Been Mash For Healthy Hormone Balance

It doesn’t take much to make lima beans into something special. Puréed and used with a casserole it makes a healthy alternative to regular mashed spud. If you like simply
substitute cooked fresh red lentils or fava, navy, or cannellini beans for the limas.

2 cups fresh shelled or frozen baby lima beans
2 cloves garlic, peeled and sliced
Salt
3 tbsp extra-virgin olive oil
1 lemon
Freshly ground black pepper
1/2 cup water
salt
1. Combine lima beans, garlic, 1⁄2 cup water and a generous pinch of salt in a small pot.
Bring to a boil over medium-high heat, cover, reduce heat to low, and simmer until beans are
very soft, about 15 minutes.

2. Coarsely purée beans and garlic in a food processor. Transfer to a small bowl and
gradually beat in olive oil. Remove zest from lemon with a zester or vegetable peeler, then
finely julienne zest and set aside. Halve lemon and add lemon juice to purée to taste, then
season with salt and pepper. Serve with your normal vegetables or in a small bowl with
toasted bread on the side.

Enjoy!

How To Be The Woman You Want To Be

The reality of motherhood is that life after a baby means that you really don't have much time. Without spending time on yourself after a while your health, motivation & confidence can dwindle away leaving you powerless.

Many chronic illnesses in mothers go untreated, because symptoms are mistaken for common complaints of sleep-deprivation or tiredness. “Well, you’re a mum” can answer for a lot of problems, but sometimes there is more to the story.

If in 2008 you felt exhausted, depressed with debilitating fatigue, experienced hair loss, and had trouble concentrating you could be suffering from hormonal imbalance. So if you can relate to feeling this way, adopting a simple approach of just eating better & exercising more is not going to be your ‘magic feel better pill’.

To read full article as featured in 'Parenting Australia" click here

Is There a Cure for Acne?

So is there a cure for acne? Advertising material maintains that acne can be cured through pills, creams, facials and extreme diets. In fact the market place is saturated with one hit acne cures.

Unfortunately for sufferers of acne, finding a acne cure that works can not only be frustrating, but cost $1000’s. Acne however can be successfully treated and controlled with the right treatment routine. The truth is, there is no one single cure for acne. You can however improve your acne outbreaks by:

1. Identifying underlying nutritional deficiencies such as Zinc and Vitamin D
2. Identifying underlying hormonal imbalances as in PCOS, Endometriosis etc
3. Identifying food intolerances and toxic accumulation
4. Establishing a good skin care routine

Remember though, some "acne cure" diets suggest replacing highly processed junk foods with fruits and vegetables. Of course this is a healthy change whether you have acne or not, however it is only one part of a complex equation for eliminating acne and not a acne cure.

A few small studies have shown a correlation between certain food groups (such as processed foods and dairy) and acne severity, but no foods actually cause acne. Cutting specific foods from your diet alone is not going to cure your acne. The same goes for skin care products, vitamins, and facial masks, that claim to cure acne in just days. No products used on their own can cure acne. Effective acne treatment can be achieved with the right advice.

To find out if you have underlying causes contributing to your acne, click here

Trans Fats are linked to Endometriosis, PCOS, Fibroids and Weight Gain

Dietary choices have a direct impact on your reproductive health and subsequently on your fertility. The type of fat you incorporate in your diet may be a risk factor for disorders such as Endometriosis, Fibroids, PCOS and Fibroids.

A diet rich in tuna, salmon and other foods rich in essential omega -3 oils might mean you will be less likely to develop female reproductive disorders. US researchers have reported there is a strong link between diets loaded with trans fats, and female reproductive disorders such as Endometriosis, Fibroids and PCOS.

Is Your Diet Triggering Hormonal Imbalances? Find out now with my FREE online test.

So what are Trans Fats?

Trans fats are formed when liquid fats are hardened to make something more resembling butter or lard and found in common everyday foods such as processed breakfast cereals and pre-packaged foods.

The type of fat in your diet, rather than the total amount, may be a risk factor for female reproductive disorders according to researchers in a study published online in the journal Human Reproduction.

Within this study of more than 70,000 nurses it was found that women who ate the most omega-3 fatty acids were 22 per cent less likely to be diagnosed with female reproductive disorders such as endometriosis than women who ate the least.

According to Dr. Stacey Missmer of Brigham and Women's Hospital and Harvard Medical School in Boston who led the study, trans fats increase the body's level of many inflammatory markers. These inflammatory markers have been shown to be associated with the establishment of endometriosis and its progression. Dr Missmer also found that there is a likely increase in risk because of a chronic inflammatory response to the trans fat.

The researchers looked at the diets of 70,709 women followed for 12 years in the US Nurses Health Study. Women who ate the most trans fats had a 48 per cent increased risk of the condition compared with those who ate the least, the study found. Similar studies have been linked to PCOS and Fibroids.

"Many women have been searching for something they can actually do for themselves, or their daughters to reduce the risk of developing the disease, and these findings suggest that dietary changes are something they can do," says Missmer.

Find Out What You Dietary Changes You Can Make To Avoid Female Reproductive Disorders by Clicking Here.

Fall Pregnant with Endometriosis and PCOS

Natural treatment of Endometriosis that every woman should know about.

Research offers us many causes and theories about the cause of endometriosis, but unfortunately, still no cure for this painful and misunderstood disorder. Often, the standard treatment for endometriosis is drastic. Luckily there is natural treatment for endometriosis that work as standard treatment usually involves either a hysterectomy or hormone therapy like Depro Provera, to suppress estrogen and initiate a false menopause. This treatment brings new problems of its own; hot flashes, vaginal dryness and a low libido.

Thankfully natural treatment for endometriosis is available using herbs, dietary changes and nutritional support.

As a naturopath specializing in women’s health and hormones, I have helped many women heal their endometriosis naturally. That’s why it’s important for best results in treating your endometriosis naturally, work with a naturopath who has experience with this disorder and can help you develop a complete natural treatment program that includes dietary changes, herbal support and nutritional therapy for successful natural treatment of endometriosis.

Do you have endometriosis? Do you want to know what everyday changes you can do to heal your endo? Click here

Case study: Sara Frankston Vic - My personal journey with endometriosis
Severe period pain and nausea with endometriosis

One night I arrived home with very severe and terrible shooting pains in my stomach. Little did I know it was endometriosis. The pains were so overwhelming I couldn’t sit up. I felt nauseas and faint. Lucky my friend was with me and she took me to the local hospital.

I was told the excruciating period pain was normal but my friends periods weren’t this bad

The doctor performed a vaginal examination and determined that I had a tampon infection and I was released and an appointment with an OB GYN was made. When I explained my excruciating shooting pains and how I often got them even when I wasn’t having my menstrual cycle, he explained to me that this was normal pain for women.

For the next year I spent many agonizing days and nights, crying because of these terrible pains. Finally, I went to see an OB GYN of a friend and I was explained that I might have endometriosis. This is where my story begins.

Finally I found out I had endometriosis and was scared to death
As I sat in the doctor’s office and was told that I indeed might have endometriosis and would have to have surgery, at the age of 18 I was scared to death!

I was admitted to the hospital to have a Laparoscopy and a Dilatation and Curettage (D and C) administrated. I wasn’t sure what all this meant, and I wasn’t sure what questions I should be asking. All I hoped for was that it would stop this horrifying period pain (that almost 10 doctors had told was “normal”).

After I recovered and was returned to my hospital room, my OB GYN came in and showed me the pictures that they had taken during surgery and informed me I did have endometriosis. It covered all of my female organs, uterus, ovaries, was on my bladder and on my colon. He said he had removed it all and I should be fine.

My endometriosis returned after a Curette

For the next 2 years I experienced the same kind of tremendous pain, but at least I knew what it was. I moved around a lot and had to see various doctors. I saw nearly 20 doctors, most who told me “it was normal”, or “there was nothing physically wrong with me”. I would just cry and cry and even got to the point where I did not want to see any doctors…they didn’t believe me anyway so what was the point!

Every Pap smear I had was so painful that I cried and cried during each procedure. I was prescribed Depro Provera.

Endometriosis caused me to be depressed and I gained weight

About 2 weeks into the Depro Provera treatment I started to feel some mild changes in my moods and weight.

I quickly became severally depressed. I cried and cried for no reason at all. One day I turned up to the GP crying hysterically, the receptionist asked me if I was ok and I just screamed “do I look o.k.? I then saw the DR who prescribed me some Prozac.

Endometriosis ruined my life - I was depressed, tired with debilitating period pain and my life had fallen apart.

My life began to fall apart. I couldn’t hold down a job and my boyfriend dumped me because of my moods. I called my mum in tears and she drove for 8 hours to pick me up. She stayed for a few days and talked me in to coming home again so she could look after me.

I tried natural treatment for endometriosis that worked

It was then that she showed me an article in the Take 5 magazine about a girl named Michelle who had worked with a naturopath called Narelle Stegehuis. I immediately called her and she gave me hope. After working with her and finding out how to trat my endometriosis naturally, I am now drug free and pain free. I feel like myself again.

Do you have endometriosis? Do you want to know what everyday changes you can do to heal your endo? Click here

Do I have endometriosis?

Period pain that becomes so debilitating it renders you unable to go about your normal routine, is not ordinary or typical!

Period Pain is your body's way of signaling that something is wrong. If you are suffering from pelvic pain, you may have endometriosis and should be diagnosed properly.

Endometriosis symptom checklist

Pain may occur in any of the following forms:

• Period pain - immediately before and during the period
• Pain during or after sex
• Abdominal, back and/or pelvic pain
• Pain with opening bowels, passing wind or urinating also frequency
• Ovulation pain, including thigh or leg pain

Bleeding irregularities

• Heavy bleeding, with or without clots
• Irregular bleeding with or without a regular cycle
• Prolonged bleeding
• Premenstrual spotting

Digestive problems:

• Bowel or bladder symptoms, including bleeding from bladder or bowel
• Irregular bowel habits e.g. constipation, diarrhea
• Bloating

Mood Changes

• Premenstrual symptoms
• Tiredness

...WEIGHT GAIN!

If you have answered "yes" to any of these questions, you could have Endometriosis. (Endo)

• Are you frustrated by the pain of your endometriosis?
• Do you know in your heart that it's time to make a change?

If so, you have come to the right place.

At MassAttack we can help you overcome any hurdles. With our help, you’ll take control of your endometriosis naturally.

When women with endometriosis join MassAttack they find "their endometriosis healing secret." They feel better, look better, and they are much healthier. And this can happen for you.

Does it seem that your fat cells have a mind of their own?

Some of us just need to think cake for the scales to start spinning those numbers skyward bound. Believe it or not, fat does play an important role in our overall health. It is found in the lining of our cells, it cushions important organs and is the starting block to produce many hormones that our body needs in order to function properly. As with so many other things, fat consumption is all about balance and knowing how to achieve this balance will help towards maintaining a healthy body and mind.

Fat is an important source of energy and way back when the winter months prevented us from hunting for food, our fat stores provided our body with energy needed to survive. Thankfully, the supermarket has replaced the hunting ground and all we need to do is pop down the road to stock up on food for the week. With ever increasing demands on our time, exercise often gets overlooked and those fat stores keep growing, and in turn, so does our waistline and the health concerns that comes with this.

Having too much fat can interfere with your body’s ability to metabolise sugars, contributing to weight gain and predisposing you to Insulin Resistance, Metabolic Syndrome and Type II Diabetes. It can also increase the likelihood of reproductive problems. Excess fat, especially abdominal fat, is like an oestrogen factory and can lead to oestrogen dominant conditions such as heavy bleeding, irregular or longer periods, PMS, fibroids or endometriosis. On the other hand, too little fat can cause its own problems such as loss of menstrual periods and infertility.

Fat cells can only hold so much and when this quota has been reached, cells in fat tissue mature to allow for extra fat storage. This process continues as long as excess fat is present and maximum cell volume has been reached. When fat is released from the cell and the cell is not needed any longer, it shrinks and will either be put on hold in case it is needed in the future or it will die.

Changes in body shape around menopause are largely due to the deposition of abdominal fat. A decline in oestrogen levels seems to be directly related to an increase in central abdominal fat stores, among other common menopausal symptoms, and this may be the body’s way of trying to produce more oestrogen to balance the hormonal picture.

For some women, cutting calories and increasing physical exercise will kick start weight loss but for others, it’s not that simple. Other factors need to be taken into consideration before the body starts to release fat stores.

1. Address hormonal imbalances: this will ultimately dictate how your body is utilising the food you are consuming and oversees what is used as energy and what is stored as fat. If you are experiencing problems with your menstrual cycle such as heavy or painful bleeding, an irregular cycle, continuous discharge or infertility, you could have an underlying hormonal imbalance. Your MassAttack program will identify your individual areas of imbalance and provide you with the tools needed to correct these.
2. Reduce stress: apart from comfort eating when we’re stressed, elevated levels of stress hormones can slow metabolism, disrupt blood sugar regulation contributing to cravings, mood swings and energy slumps and favours abdominal fat deposition.
3. Combat cravings: stabilising blood sugar levels through regular intake of protein based foods and snacks can help as can nutrients such as Chromium, Lipoic Acid and the herb Gymnema.
4. Dietary modification: regardless of whether there is an underlying hormonal issue, eating smaller, healthy meals while increasing energy output will be a necessity for shifting extra weight.
5. Develop an exercise plan you can stick to: this is an integral part to any weight loss strategy and should include cardio activities (aerobics, running/jogging & cycling/spinning), strengthening exercises (yoga or pilates) and resistance training (e.g. weights) to increase muscle mass. Increasing muscle mass will also increase your metabolic rate.
6. Clean out your fridge and cupboards: remove temptation and get rid of the fatty, processed foods that seem so handy when we are in a rush. Eating healthy doesn’t have to take hours preparation. Keep sliced veggies in air tight containers in the fridge so they are ready when you are. It only takes a few minutes to throw together a stir-fry, salad or an omelette. Cut up carrot or celery sticks to dip into hummus or mashed avocado and keep a mix of nuts and seeds handy for a quick snack
7. Don’t overfill your plate: it’s much harder to stop eating when there is food still on your plate so start with a smaller portion and listen to when your body tells you it’s had enough. Keep an eye on the size of your plate or bowl too as this will influence how much food you serve
8. Eat slowly and without distraction: we are more likely to hear the full signals our brain is sending if we are not glued to the T.V., reading a magazine or eating lunch at our desk in front of the computer. Concentrate on what you are eating and allow enough time for your food to digest properly. Enjoy the experience.

Rather than cutting out fat altogether, focus needs to be placed on correcting those areas that are contributing to stubborn weight gain. Looking at what’s going on hormonally is a good place to start as this is a major factor that is often overlooked. Clean out your unhealthy thoughts and habits and replace them with positive, goal orientated steps to get you motivated and on the path to good health. Just think of how much better you will feel…

Spring Detox time!

As the weather starts to warm up and the cherry blossom starts to appear (although I have noticed some sneaky ones in bloom already!), our thoughts turn to summer and how on earth we will squeeze into those dreaded bathers. Now is the perfect time to focus on your health to get you looking and feeling fit for summer. It’s a beautiful time of year so make the most of it and enjoy yourself!

The main player: When most of us think Detox, we think of the liver. This is one of our most important organs as most things we consume will pass through the liver for processing. The excesses of modern living can put a strain on the body as a whole so it’s no surprise that liver function can be compromised with the ongoing work load that it has.

Symptoms of a compromised liver include:

• Menstrual irregularities: due to an oestrogen dominant environment that the liver can’t process efficiently. Oestrogen dominance is seen in conditions such as PMS, Fibroids and Endometriosis
• Weight gain: due to hormonal imbalance and sub-optimal digestion
• Fatigue
• Headaches
• Irritability
• Muscle aches and pains
• Digestive upsets
• Nausea
• Reduced or non existent morning appetite
• Poor sleep
  

Following are some easy Spring Detox tips to give your liver a helping hand and to get you on the road to good health:

• Spring clean your fridge and cupboards. Eliminate refined carbs and processed foods containing trans fats, additives and preservatives. Apart from having the potential to be toxic to the system, these foods can really disrupt digestion
• Eat more raw, fresh foods including fruit and vegetables, wholegrains, beans, legumes
  Include moderate exercise 3-4 times a week
• Drink at least 6-8 glasses of water per day. I know you probably hear this all the time but this is a reflection of how important it is. Our bodies are 2/3 water and it is essential to many body processes. Not only will it help you remain hydrated, it will also help eliminate toxins
• Start your day with the juice of ½ lemon in warm water. This is a fantastic way to cleanse your system and will get your day off to a fresh start
• Increase your intake of bitter foods – endive, chicory, silverbeet, radicchio, outer leaves of cos lettuce, dandelion root, and grapefruit. These foods stimulate the liver by increasing bile flow, which will assist in removing those substances that your liver breaks down.
• Limit chicken and meat intake to 1-2 times per week. Synthetic hormones used to farm these animals can interfere with our own hormonal system, adding to an already oestrogen dominant environment and contributing to weight gain and menstrual irregularities
• Have a break from wheat and dairy to give your digestive system a much needed break
• Ensure you are getting adequate amounts of fibre in your diet to assist regular bowel function. This will help bind toxins and hormones to get them ready for elimination
• 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.[1] If weight loss is a priority, the extra calories alcohol provides should be further reduced to a maximum of 3-5 drinks per week
• Reduce your coffee intake. Try herbal tea instead
• Reduce your exposure environmental toxins where possible. Buy green/environmentally friendly cleaning and beauty products, reduce exposure to pesticides and plastics (glad wrap, plastic drinking bottles, plastic food containers)
• Put some fresh flowers in the house or office to remind you of the new beginning that Spring brings and work towards turning over a new leaf

* It’s important to mention that a “healing crisis” may occur when beginning a Detox. This happens when you start to feel worse before feeling better and symptoms such as headaches, lethargy, digestive upsets and moodiness are not uncommon. This is a normal reaction to change and usually passes within a few days. Please also keep in mind that it is important to contact your health care practitioner before commencing a specific Detox program to make sure it is well suited to your needs.

The road to Bikiniville may not be a constant downhill slope but by adopting some healthy, positive changes today, you can start to get your body geared up for the summer months ahead. With the warmer weather fast approaching, now is the time to take control of your health and show yourself you can do it. You’ll be sparkling, inside and out!

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 384

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