THE INS & OUTS OF WOMEN’S HEALTH: PART 2

By Dr Orly Zuker, Chiropractor

(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

To most people, health is a paramount value and a life long journey. There is no price we can pay for good health, however if our health is lost we are often required to outlay a significant amount of money, time and energy in order to preserve or reclaim our health. People do often have varying ideals and ideas about health, with some people immediately turning to medicine and often choosing a ‘bandaid’ approach and others prefer a more 'drug-free', holistic and natural approach.

Either way, the ‘great Australian dream’ has it that houses, cars and winning Tattslotto are our ‘most’ important values, however without our health we can not enjoy any of these material rewards.

When it comes to woman’s health in the second half of our life, it is essential to take good care of yourself so that you may age gracefully, free of disease and with great levels of health and energy. Always do your best to eat well, exercise regularly, take supplements where necessary, look after your spine and posture, have adequate sleep and maintain healthy mental and emotional health.

TAKING CARE OF YOURSELF IN THE LATER YEARS

Dealing With Menopause:

Menopause is a biological change of life, where the menstrual cycle ceases and a woman becomes biologically infertile. Over the years various theories have existed in an attempt to explain menopause, leading to what is commonly referred to as ‘the medicalisation of menopause’, with women being treated as if they were sick and treated with medicines.

In an attempt to understand the cause and effect of these biological changes experienced during menopause, three models of menopause were developed in the 1980s.

1. The Biological Model, predominately focused on the physiological cessation of ovarian function, and reduced oestrogen levels that causes hot flushes, night sweats, vaginal dryness and mood changes that many women experience during this change of life.

2. The Psychological Model, takes into account and respects the emotional changes that occur as a result of altered hormone levels.

3. The Environmental Model, focuses on the elements external to the human body that may have an impact on body function, for example; chemical stress and toxin exposure (oestrogen mimicking plastics and chemicals), food (phytoestrogens such as soy), sleep patterns, air quality and exercise.

Interesting, there are some cultures around the world (specifically in the East) where women transition through to their elder years without any sign of menopause (other than the cessation of menstruation). On the other hand women in the west commonly experience a multitude of challenging and uncomfortable side effects relating to menopause.

In an attempt to understand this cultural difference, scientists have studied the diets and lifestyle of various cultures, finding an association between a diet high in fish (omega fats) and soy (isoflavonoids) and a lower incidence of menopausal symptoms. Although this understanding is giving women hope and a positive outlook in coping with menopause, it is not recommended to overhaul your diet and lifestyle. Rather implement such dietary changes years before the onset of menopause and know that epigenetics (the study of genetics that is based on our environment, lifestyle and the health choices of our ancestors) may also play a role in your experience of menopause.

Hormone Replacement Therapy (HRT):

It is well known that oestrogen has protective benefits when it comes to bone density and bone health in general. The only issue with something like HRT however is that it is a laboratory produced drug, which comes with dangerous side effects. Science has discovered a link between long term HRT use and increased risk of stroke, heart attack, uterine cancer, ovarian cancer and breast cancer. More specifically, a number of studies have found that women who used oestrogen-only replacement therapy for 10 years plus had a significantly increased risk of ovarian cancer, whereas short-term oestrogen/ progesterone replacement appeared to pose no increased risk.

There is no doubt that HRT is exceptionally effective in reducing menopausal symptoms, yet for those women concerned with the apparent risks, making a natural choice, may in fact be a better choice...

Natural Alternatives to HRT:

There are a number of HRT alternatives that may not be as effective initially, but over time have been found to relieve the symptoms for many menopausal women. Wild yam, Chaste Tree, Red Clover, Black Cohosh, Phytoestrogens/ Isoflavones and Vitamin E have all been found to be helpful in naturally managing menopause, Keep in mind that these preparations are not necessarily a miracle cure and are most effective when used before symptoms become overbearing.

1. Remifemin is a herbal preparation that predominantly contains Black Cohosh extract. Multiple scientific case reports have shown Remifemin to be an effective natural intervention for menopause symptoms.

2. Promensil is a herbal preparation that predominantly contains Red Clover. The phytoestrogens found in this product are the key biologically active ingredient that mimics the oestrogen in the body, reducing the symptoms of menopause.

3. Many women report that Wild Yam based creams that contain plant derived Phytoestrogens are effective in also minimising symptoms of menopause, specifically in the area of hot flushes.

PREVENTATIVE HEALTH  & SCREENING PROCEDURES

Mammography:

Mammmography was first invented in 1966 to detect cancerous tumours of the breast. In the 1970s significant safety concerns were raised. Mammography uses ionizing radiation that is emitted directly into the breast tissue being screened. During this procedure the breast is basically placed in a vice, squashed flat, causing trauma to the breast tissue and then radiated. This process and the radiation exposure has raised much concern in respects to the evolution of breast cancer.

Since its development the machines have seen many developments, with modern machines supposedly using less radiation. Over the past 30 years scientists have discovered that the high levels of radiation that the machine emits may be implicated in the increase prevalence of breast cancer today. Some theories of breast cancer also look at the fact that the procedure may cause a spread of undetected cancer through the blood and lymphatic system as a result of small blood vessels being ruptured during the breast flattening procedure. In addition, the breast tissue of younger or pre/ peri-menopausal women is significantly denser and mostly glandular, making mammography less accurate with more false-positive readings and or mis-diagnosis. In addition, research is now illustrating that mammography is in fact not an early diagnosis tool as breast tumours must in general be present for at least five to seven years before they may be diagnosed accurately with mammography. In saying this, ultrasound may be a more accurate and safer option of breast screening.

Dr. John Gofman, an authority on the health effects of ionizing radiation, “estimates that 75 percent of breast cancer could be prevented by avoiding or minimizing exposure to the ionizing radiation”, which includes mammography to x-rays. It is important to note that most studies have focused on cumulative risks where women have multiple mammogram procedures over their lifetime.

When it comes to making our individual health care choices, public mass media and governmental campaigns may not be so helpful. Often such campaigns use coercion and manipulative techniques to convince women to choose a particular intervention, instilling fear in people. What all women must know is that mammography is not necessarily the best and certainly not the only option used in detecting breast cancer and that other safer options do exist today that are not necessarily profit or fear driven.

Thermography:

Digital Infrared Thermal Imaging (DITI) or Thermography is revolutionary technology used to screen the body by scanning the it (or a specific tissue) for abnormal heat patterns..
The procedure is painless, radiation-free and that is non-invasive. It is able to show cancerous change in tissue as early as 2 years after initial development.

Over the past 1.5 decades, breast thermography has been shown to have outstanding results, having a sensitivity and specificity of 90%. Research supports that DITI is a valuable adjunct to mammography and ultrasound, especially in women with denser breast tissue.

The simple breast self exam (BSE) is of course also available in the comfort of your own bathroom where you may regularly assess your breast for tissue change. Alternatively, your trusted GP is also available if you do not feel confident of your palpation skills or self examination technique. 

KEEPING HEALTHY & FIT DURING MENOPAUSE

Osteoporosis & Bone Health:

“Strong women, strong bones” is a common saying amongst health care workers. This is simply because when we exercise with weight bearing activities, muscles contract, and the bone for which each muscle attaches to undergoes remineralisation and nutrition exchange. Bones that undergo loading through regular exercise will in most cases never experience osteoporotic changes. 
Eating a diet high in bioavailable calcium and having adequate daily vitamin D levels are also essential.  Foods that are high in bioavailable calcium include; broccoli, green leafy vegetables, sesame, carrot, papaya, nuts, legumes and believe it or not, but oranges also contain calcium. Try to vary your diet and don’t rely on dairy as your main source of calcium as many people have undiagnosed lactose intolerance and will therefore not absorb the calcium appropriately. In addition, dairy in general only has highly absorbable and bioavailable nutrition for baby cows, not humans and it is through the process of heating/ pasteurisation that calcium and other minerals are destroyed. In some cases calcium supplementation may be required if osteopaenia (low bone density) has already become evident.

Exercise, Fitness, Cardiovascular Health & Weight Management:

Cardiovascular disease is the leading cause of death in Australia, so keeping fit and healthy is more important now than ever. Exercising regularly, reducing unhealthy fats in the diet, ceasing smoking and managing weight are all positive steps towards ensuring a healthy heart.

In attempting to loss weight, the first steps are:

- Eat smaller meals (stop eating the moment you feel full)
- Avoid meal replacement shakes
- Eat a minimum of 3 small-medium meals a day (skipping meals is a trap to losing weight as it slows metabolism and interrupts hormone function)
- Consume healthy fats (from coconut, olive, fish, nuts and seeds).

- Drink plenty of filtered water each day (minimum 1.5-2.5L; this will fill your stomach and hydrate your cells and organs)
- Try to avoid drinking with your meals however as doing this will cause a dilution of the hydrochloric acid in the stomach and affect digestion. As a rule of thumb, try to drink minimum 30 minutes before or after your meal.

The topic of women’s health is complicated and includes a collection of broad topics and areas. Everybody’s health status is varied and based on our lifestyle we all express health differently. Regardless, whether we are young or old taking great care of yourself today is more important than fixing your health in the future. Enjoy and cherish every moment and good luck on your journey of health. 

References

Price, EH etal. (1999). Risks of hormone replacement therapy. The Lancet. Vol 354 (9186). Pg. 1302-1303

Epstein, SS etal. (2001). Dangers and Unreliability of Mammography: Breast Examination is a Safe, Effective, and Practical Alternative. Internat Journ Heal Serv. Vol 31(3). Pg. 605-615.

Gotzsche, PC & Olsen, O. (2000). Is screening for breast cancer with mammography justifiable? Lancet Vol 355 (9198). Pg. 129-134.

Bell, SE. (1987). Changing Ideas: medicalisation of menopause. Soc Sci Med. Vol 24 (6). Pg. 535-542.

Ng, EYK. (2009). A review of thermography as promising non-invasive detection modality for breast tumor. Internat Journ Therm Sci. Vol 48 (5). Pg. 849-859.

Arora, N etal. (2008). Effectiveness of a noninvasive digital infrared thermal imaging system in the detection of breast cancer. Amer Journ Surg. Vol 196 (4). Pg. 523- 526.

Saxena, T etal. (2010). Menopausal Hormone Therapy and Subsequent Risk of Specific Invasive Breast Cancer Subtypes in the California Teachers Study. Cancer Epidemiol Biomarkers Prev. Vol 19 (9). Pg. 2366 -2378.

Chlebowski, RT & Anderson, GL. (2011). The Influence of Time From Menopause and Mammography on Hormone Therapy- Related Breast Cancer Risk Assessment. JNCI Vol 103 (4). Pg.284-285

Grady, D etal. (1995). Hormone replacement therapy and endometrial cancer risk: A meta-analysis.  Obstet Gynec. Vol 85 (2). Pg. 304-313.

THE INS & OUTS OF WOMEN’S HEALTH: PART 1

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

The topic of health is enormous, and women’s health is an even bigger topic. Health is a journey and the human body is a complex machine that many of us know very little about. In today's day and age the problem is that we only begin to learn about our body and seek help when we have been burdened with an unwanted diagnosis. It can’t be stressed enough how important it is to expand your health knowledge so that prevention can actioned. As a woman it is important that turn to health practitioners who can support your own individual decisions with your health. When searching for health information be careful to not to become your own Dr Google, and ensure that the information you find comes from reputable research and unbiased sources (ie. not a pharmaceutical company's research, marketing and product information). In addition, try to be open-minded and gather health information from both medical and complimentary/allied health sources.

As a generalisation, woman are very much the matriarchs or director generals of their family, so it is very important to take good care of yourself at every stage of your life, doing your best to; eat well, exercise regularly, take supplements (when necessary), look after your spine and posture, have adequate daily sleep and manage your mental and emotional health. This journey starts from when your children grow into young women and young men.

TAKING CARE OF YOURSELF IN THE EARLY YEARS

Menstruation:

The menstrual cycle is an essential process of female reproductive system. It is a result of the hormonal changes of puberty that the menstrual cycle begins, which of course leads to the development of secondary sexual characteristics; breasts, penis growth, pubic hair and the possibility of conception. As we all know, conception is a complex and phenomenal process that is reliant on perfect hormone balance, ovulation and of course intercourse. For the next 40 weeks, an incredible amount of growth and development occurs, and then your baby is born (hopefully without unnecessary trauma or complications!).

Many women commonly experience irregular and absent periods (amenorrhoea) and pain syndromes associated with their menstrual cycle such as endometriosis and dysmenorrhoea. Symptoms vary in degree from person to person and commonly include debilitating premenstrual and menstrual pain, lower back pain, headaches and mild to intense abdominal cramping.

In an attempt to ward off pain, many women are forced to turn to medications during their cycle, such as non-steroidal anti-inflammatories (Naproxen etc). Before self-prescribing, be sure to ensure that any underlying issues are addressed first.

Today many women are using an array of treatments and remedies to deal with menstrual dysfunction. Naturopathy commonly uses herbs and nutritional supplements to address menstrual symptoms. Traditional Chinese Medicine (TCM) preparations and acupuncture have also been found to be effective. Chiropractors use spinal, pelvic and cranial adjustments to correct musculoskeletal and nervous system dysfunction, Healthy tip. Magnesium can be helpful in correcting muscle dysfunction and may reduce muscle/ abdominal spasm /cramps (remember, the uterus is a big muscle!),

When all else fails, a trusty wheat pack/ hot water bottle can work wonders, rest and lower back massage. A helpful piece of advice is to find a routine or formula that works for you as the menstrual cycle can last for a good 40 or 50 years, and your comfort and well being in imperative.

Messing With Your Hormones:

The OCP is a combined hormone pill that is formulated with synthetic hormones; oestrogen and progesterone. The OCP prevents ovulation, thickens cervical mucosa (creating a difficult path for sperm) and alters the lining of the uterus (preventing fertilisation). The advantage of the OCP is that it is highly effective (99.7%) in preventing pregnancy, the disadvantage is that the OCP literally disturbs a women’s natural hormone cycle and may have harmful side effects. In addition, the OCP offers no protection against sexually transmitted infection (STI). Research assessing the safety of the OCP suggests that the risk of stroke, heart attack, ovarian cancer and breast cancer may all increase with OCP use. Science also tells us that if you add cigarette smoking to the equation, devastating effects may result.

Sadly we see medical practitioners quickly prescribing the OCP to our teenager’s for their ‘bad skin’ (acne etc) and if these young women move onto using the OCP as contraception, it means that they will spend a large proportion of their life having their hormones messed with. Interfering with your hormones is the last thing a woman should want to do, rather for skin complaints consult a naturopath to find the cause and for contraception use condoms or the 'Billings Method' of contraception or fertility.

Pregnancy:

Pregnancy is an exciting and joyful time for most women and their families. However, pregnancy can also be a challenging time for some women, who experience pain, discomfort and conditions such as pelvic instability. Educating and preparing yourself and your body during this time is helpful and may assist you in having a more enjoyable pregnancy, labour and start with baby.

Whilst a woman is pregnant, their foetus grows rapidly, taking all of its nourishment from its mother (through the placenta). This means that it is important that pregnant women take good care of themselves and avoid unnecessary lethargy, anaemia (iron deficiency), oedema (swelling), constipation, excessive weight gain or loss, insomnia and other pregnancy related conditions. Pregnancy is also a good time to perfect your diet and eat a healthy, nutritious and balance diet that includes; healthy fats and which avoids artificial sweeteners, preservatives, additives, alcohol, smoking, packaged foods, excessive dairy, wheat and sugar. In addition, try to have at least 8 hours of sleep each day and in the late stages of pregnancy try to sleep/rest on your left side with a pillow between your legs, drink plenty of water each day, reduce chemical exposure (inside and outside of your home) and exercise regularly (swimming or a daily walk is ideal).

During the third trimester it is important to have the best pelvic posture possible. Optimal pelvic alignment ensures that your baby has a smooth exist through the pelvis. Your local family chiropractor, especially those trained in Webster technique are able to assist you during pregnancy, helping you to be more comfortable, and to potentially reduce labour time and the likelihood of a difficult labour (dystocia).

Lactation & Breastfeeding:

In the first 4 days after the birth of your baby, your postpartum body makes breast milk, the perfect food for your baby for the first 6mth and beyond. Incredible! Breast milk and breastfeeding offers complete nutrition, immunity, security and bonding for your new born baby and toddler.

Helpful tips for a breastfeeding mother:

-    Drink plenty of water each day.

-    Watch your posture. It is common to feed for up to 8hr a day in the early days, so place a pillow behind your lower back and elbow and one under your baby. Throughout the day do regular shoulder rolls and neck stretches.

-    Eat a healthy and well balanced diet. Have healthy snacks at your feeding station for when you are hungry in the night and remember to eat regularly throughout the day as breastfeeding a new baby can take a lot out of you! In addition, pay attention to foods that your baby may not agree with (signs of this include infant acne, altered bowel movements, excessive gas, unsettledness, altered sleep patterns and unusual crying).

-     Keep well so that you can avoid conditions such as mastitis. In addition, wear loosely fitted bras and clothing and apply heat or cool packs to the breast if you are experiencing pain and discomfort. If you are unsure of how to go about treating your symptoms, always seek advice from a breastfeeding counsellor, lactation consultant, medical professional or allied health professional with experience in this area. Be sure to not 'wait and see' as leaving symptoms untreated can lead to further complications.

If you are encountering issues or trouble breastfeeding, please feel comfortable to contact the Australian Breastfeeding Association as they have trained volunteers available to assist you over the phone 24-hrs a day Australia-wide.

Breast Self Examination:

Breast Self Examination is a highly effective method of detecting tumours of the breast. This procedure is simple and easy and can be demonstrated by your family GP. When performing this examination on yourself avoid times when the breasts are more cystic and lumpy (this is generally just before and during menstruation). Exercise caution with routine mammography as this procedure uses radiation to screen the breast, and has been linked to breast cancer in less dense or younger breast tissue. Mammography is also not a very pleasant procedure that physically traumatising sensitive breast tissue. Consider using this to only confirm a tumour, after breast examination and ultrasound has been performed.

Pap Smears:

The pap smear is a simple procedure used to diagnose cervical cancer in its early stages. From the time women become sexually active medical and government campaigns recommend that women aged 20-50 years old have routine pap smears every 2 years. This diagnostic tool is non invasive and highly effective in examining for cellular change (classed 1-5 in degrees of change). Cellular change is often found relating to the herpes simplex virus, which if it is the correct strain can lead to cervical cancer. Cellular changes can be easily treated by diathermy/laser, where the effected cells of the cervix are simply burned away. The best option however is to avoid sexually transmitted diseases by having safe and protected sex.

FYI. BE careful of  mass media campaigns or medical coercion when considering the Gardasil immunisation for cervical cancer. When it was released it had limited human trial and has been found to cause insult to the nervous system in otherwise fit and healthy young girls and women. Some of the side effects include; seizure, stroke, fatigue, weakness, headache, stomach pain, fainting, appetite loss, personality change, insomnia, tremour, menstrual change, rash, muscle pain and weakness, joint pain, nausea, dizziness, hallucinations, paralysis and even death.

In 2011 alone, authorities in the US, Europe and Australia had received over 20,000 reports of adverse events, side effects and death following injection with Gardasil. Please do your research and be aware of new and under-tested and perhaps unsafe practices.

In addition,  from a pathology perspective the Gardasil vaccine only targets the human papilloma virus (herpes simplex) types 16, 18, 6, and 11, so if you chose to not vaccinate yourself just be sure to protect yourself with the most effective prophylactic, a condom (latex free is the best choice) and have your sexual partner(s) tested and treated for sexually transmitted diseases. Do your best to maintain a high functioning immune system, by reducing big nights out with excessive alcohol and minimal sleep, eat well and keep fit. In taking care of yourself, do your best to educate yourself, do your research and ask questions so that you are comfortable with whatever decision you make.

SOME INTERESTING FACTS

1. Research suggests that cumulative antibiotic use is associated with an increased risk of fatal breast cancer. Antibiotics used for exclusively treating acne or rosacea, in comparison to respiratory tract infections were not found to increase the risk of breast cancer.

2. Research suggests that early onset use and frequent use of antiperspirant deodorant is associated with the development of breast cancer, with aluminium being the causative toxin. Aluminium is a well known toxin notorious for causing DNA defects and epigenetic damage, which is in itself consistent with the genesis of breast cancer.

3. Studies have found a link between talcum powder use (in the groin and genital area) and the development of inflammation and ovarian cancer.

References:

1.) Epstein, SS etal. (2001). Dangers and Unreliability of Mammography: Breast Examination is a Safe, Effective, and Practical Alternative.

Internat Journ Heal Serv. Vol 31(3). Pg. 605-615.

2.) Gotzsche, PC & Olsen, O. (2000). Is screening for breast cancer with mammography justifiable? Lancet Vol 355 (9198). Pg. 129-134.

3.) Merritt, MA etal. (2008). Talcum powder, chronic pelvic inflammation and NSAIDs in relation to risk of epithelial ovarian cancer. Internat Journ Canc.  Vol 122 (1). Pg. 170- 176,

4.) Cook, LS etal. (1997). Perineal Powder Exposure and the Risk of Ovarian Cancer. Amer Journ Epidemiol. Vol 145 (5). Pg. 459- 465.

5.) McGrath, KG. (2003). An earlier age of breast cancer diagnosis related to more frequent use of antiperspirants/deodorants and underarm shaving.  Europ Journ Canc Prev. Vol 12 (6). Pg. 479-485.

6.) Darbre, PD. (2005). Aluminium, antiperspirants and breast cancer. Journ Inorgan Biochem. Vol 99 (9). Pg. 1912-1919.

7.) Velicer, CM etal. (2004). Antibiotic Use in Relation to the Risk of Breast Cancer. JAMA Vol 291(7). Pg. 827-835.

           

8.) Siritho, S etal. (2003). Risk of Ischemic Stroke Among Users of the Oral Contraceptive Pill.

9.) http://www.cdc.gov/vaccinesafety/vaccines/hpv/gardasil.html

10.) http://www.tga.gov.au/safety/alerts-medicine-gardasil-070624.htm

Our Incredible Epigenetic Potential...

By Dr Orly Zuker, Chiropractor 

(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing, Webster Certif)

Great health is a goal for most people and if we lead the right lifestyle and make the best choices, we will have a good chance of achieving this and avoiding becoming a statistic. Unfortunately the '21st century lifestyle' involves inadequate rest/sleep, extreme stress, prolonged sitting (with technology instead of fresh air and sunshine), chemical toxicity and for many of us, a terrible and excessive diet. This is a formula for health disaster making it not surprising that science is discovering links between disease and an 'unhealthy lifestyle'. The good news is that we are all in full control and can choose to eat an apple instead of confectionary or junk food.

A quick reality check for our planet... We are far less healthy today than 100 years ago. Today we are dying from preventable diseases such as cancer, cardiovascular disease and diabetes. These conditions are frequently lifestyle related and in most cases are completely avoidable. In generations before us, our ancestors lived an active and simple life. Cancer was mostly unheard of and genetically linked diseases were not common. The big question today is; are we causing or contributing to our own ill health? The answer is simply yes! In the 1800s and early 1900s our ancestors were afflicted by their poor living standards (inadequate sanitation and poor hygiene practices) which was of course implicated in infectious disease at the time. In addition, accidents and injury (due to unsafe work practices) were among the most common causes of death. Today, we blindly consume artificial preservatives, colourings, sweeteners and harsh chemicals, we breathe in toxic products and everyday put our health at risk, choosing a lifestyle that is not even close to 'healthy.'

Interestingly, throughout the history of healthcare different paradigms were accepted in order to understand health and illness. It was once believed that the cause of disease was evil spirits and luck, then it was the germ/ herd theory, and today the gene theory. The correct theory and 'truth' probably lies somewhere in between!

Science is doing its best to 'find a cure', cause or answer... However once we are sick, it can often take a great deal of time, money, pain, struggle and faith to fix, restore or recover our health. A better plan is to avoid ever becoming ill in the first place. Unfortunately in some cases this isn't possible however... No matter how 'clean' their lifestyle is, there are many people every day who are diagnosed with illness. Cases like these are very sad and not fair if that person who does 'all the right things' is still affected by disease! 
So, for those people who can take control of their health, doing it today is the key. For example, maintain your healthy weight before you need to lose weight and stay fit rather than needing to become fit, and so on...

Health as a general topic is an interesting one as health perceptions differ from person-to-person and culture-to-culture. The similarities however have a key denominator of wishing to live a long quality life, free of disease. For the good of future generations, science is now discovering that this may be possible through a concept known as epigenetics.

Epigenetics is an area of science that studies the heritable changes in gene expression (occurring without a change in DNA sequence). In simple terms this means that how we take care of ourselves and the affects of our environment/lifestyle may very well have detrimental effects on DNA quality and health in our children and our children's children.

This is an exciting area of geneology that gives us the power to perhaps alter our genes... And not necessarily be what we have 'running in our family'.

In an attempt to rebuild our health or in regaining our health a simple and holistic approach is often the best way to achieve great results... It is important that we begin by shifting our paradigm of health and by becoming educated. Being better educated about health will allow individuals to make healthier choices and better decisions. In addition, having an understanding of the body and how it functions (physiology) and genetics/ epigenetics is important... Very simply, our health potential is genetically encoded from conception (however can be changed with healthier lifestyle practices), our body needs fuel (sunlight, food and water), every organ is innervated by the nervous system (the master controller), the spine protects the nervous system. Other than this simple explanation the body is an intricate and highly complex machine, a masterpiece that will never be fully understood.

In combating lifestyle disease, we are fortunate to have doctors in alternative health care: Chiropractic, Traditional Chinese Medicine and Osteopathy, along with natural health care practitioners: Naturopaths, Homeopaths and Nutritional Medicine and Integrative GPs who are all working towards a similar goal; Assisting the human body towards greater health and function, by allowing better immune and environment adaptivity and better self healing/regulation.

Chiropractic is one particular health care modality that people are turning to for a fresh perspective. The chiropractic philosophy of health is focused primarily on the body’s innate ability to self heal and function and offers a gentle and conservative approach to care and treatment of an individual. Over the past 120 years of chiropractic, a growing body of research has revealed that chiropractic care is a great addition to a wellness lifestyle, where it may reduce health care costs, improve well-being and enhance a person’s quality of life. In addition, a landmark study conducted in 2005 revealed that regular chiropractic adjustments may have a positive affect on DNA repair and expression by reducing oxidative stress (an indicator of cellular ageing).

Healthy tips to enhance your epigenetic potential:

1. Sleep: Sleep at least 8hr a night. Ensure that your mattress is supporting your posture and use a contoured foam pillow so that optimal neck and spine curves are encouraged as you sleep.

2. Morning Ritual: Every morning before food or any other drink, have a glass of water (room temperature) and add half a fresh lemon squeezed. This is an age old detox practice in Chinese communities.

3. Keep stress at bay: Manage stress levels with regular exercise, meditation, yoga, daily walking and by dealing with issues through communication and problem solving as they arise. Letting things go, giving in and relinquishing control often releases unnecessary power, stress and disharmony.

4. Diet & nutrition: Eat plenty of raw or slightly cooked fresh produce. Try not to overload on fruit as the sugar/fructose found in fruit may create gut disturbance and sensitivities in some individuals. Snack on cut vegetables and try to consume organic where possible so that you reduce your toxin/chemical load. Eat a balanced diet with a variety of grains, fruits and vegetables, meat, fats and minimal processed sugar.

5. Water: Drink fresh filtered water. A minimum 1.5-2L per day is an appropriate target for most people, and be sure to avoid plastic bottles (use glass or stainless steel instead).

6. Reduce Toxic load: Use chemical free, natural and organic personal hygiene and cleaning products where possible. It is possible to purchase natural, organic and chemical free deodorants, shampoo, conditioner, soaps, laundry and dishwashing detergents, toothpaste, cosmetics, and absolutely everything else today. Making your own household cleaners with vinegar-water-eucalyptus is cheap and easy and bicarb soda is like magic for scrubbing! 

7. Exercise: Exercise at least 3 times a week for a minimum of 30min each time. Ensure that you stretch and warm up/cool down so that your body is prepared and recovers optimally. Yoga is a great activity that encourages mind, body and spirit connection/ exercise that can help with stress management as well as physical flexibility.

8. Avoid 'bad' habits: Minimise alcohol intake, avoid unnecessary medications and recreational drugs. Avoid known carcinogenic (cancer causing) habits such as smoking and be sure to avoid burning or charcoaling meat and other foods.

9. Get outdoors: Spend as much time outside as possible so that you can breathe the fresh air and cleanse your lungs. In addition, make every attempt to have adequate sun exposure to manage your vitamin D levels for health. 

10. Happy back: Maintain healthy spine and nervous system function by regularly exercising, stretching, having good posture and by visiting your family chiropractor for spinal adjustments.

Remember that in most cases, health happens by choice, not by chance and the choices we make yesterday, today and tomorrow will have a significant impact on our current and future health status. With appropriate nutrition and a healthy lifestyle our genetic code can be protected and even changed to help us prevent disease and illness.

 

References:

Cutfield, ws etal. (2007). Could epigenetics play a role in the developmental origins of health and disease? Paed res. Vol 61 (5): part 2. Pg 68-75.

Jiang, YH etal. (2004). Epigenetics and Human Disease. Ann Rev Genom Hum Genet. Vol 5. Pg. 479-510.

McCredie, J.  (2009). How epigenetics is changing our fight with disease. ABC Science. http://www.abc.net.au/science

Weinhold, B. (2006). Epigenetics: The Science of Change.  Vol 114 (3). Environm Health Perspec. Pg. 160-167.

Crews, D & McLachlan, JA. (2006). Epigenetics, Evolution, Endocrine Disruption, Health, and Disease. Endocrin. Vol 147(6). Pg. 4-10.

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