BUTTER OR MARGARINE?

By Dr Orly Zuker, Chiropractor

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

 

For many years there has been much speculation concerning margarine and butter, and which is the healthier option in our diet. In more recent years this debate has been augmented by the Australian Heart Foundation granting their national "tick of approval" to table spreads such as; Nuttelex, Omega Gold, Avo Spread, Tablelands Health Smart, Bertolli Olive Classico and Flora ProActive. Undesirably, this has led the public to believe that these are more preferable options to butter...This may not be the case. When you look beyond national marketing and advertising campaigns, the truth is that margarine and vegetable spreads are not a better choice, in fact margarine is apparently biochemically just one molecule away from being plastic (which is why fruit flies don't waste their time hanging around).

What is Butter and why is it a better option? Butter is a natural product that is produced as a result of whole fresh milk being spun to separate skim milk and cream. The cream is then churned to produce a smooth, thickened and natural product (from just one source, a cow). Keep in mind, that for heart health, it is not recommended to consume large quantities of butter as it contains saturated animal fats which are associated with cardiovascular disease. Moderation is the key. For cooking/baking, use coconut, macadamia or olive oil. As a substitute for margarine spreads, and as an alternative to butter, try spreading avocado, tahini or coconut oil on your bread/ toast or perhaps drizzle olive oil instead. It is important to know that eating butter won’t necessarily ‘clog’ your arteries as is the public perception, but if your overall diet is high in saturated fats (plus with smoking, obesity and stress), may leave your health severely challenged).                                              

What is Margarine and its history? Margarine is a man-made product that is produced as a result of vegetable oils (soybean, corn, canola, sunflower, olive etc) being heated and processed at high temperatures to create a solid, yet soft spread. This process is known to convert some of these originally unsaturated fats into saturated fats. In the late 1800s margarine was actually classified as a meat product as the manufacturing process was dependent upon the beef and dairy industries. Also in those days, butter was significantly more expensive to produce, and along with sugar, chocolate and coffee, was consumed mainly by the ‘richer’ classes. As time went on, in the early 1900s, food biochemists discovered the formula for hardening liquid oils (this process involved the addition of hydrogen molecules, metal catalysts and heat). It is important to note that when oils are heated and hydrogenated (which creates trans fats), they biochemically become saturated so be mindful when you read that food companies claim the use of “cholesterol free” oil (unfortunately these sorts of loop holes exist in the food labelling industry). 

What are Trans-fats/ Trans-fatty Acids? Basically, trans-fatty acids are created as a result of the hydrogenation process and are detrimental to health as they store in cellular membranes and adipose (fat) tissue, causing deformation of cell structure and function. Contrary to marketing and advertising, margarine and table spreads contain trans fats, and will NOT necessarily aid in reducing cholesterol. Trans fatty acids are known to increase the risk of certain cancers, promote inflammation, accelerate the rate of cellular aging and increase the risk of cardiovascular disease.

It is important to take care when doing your own health research as research is often biased and based on what marketing & advertising companies wish to aschieve. For instance, in 2008, a health warning was released suggesting that consuming margarine may increase the risk of heart disease. Whereas in 2010, an Australian Heart Foundation investigation into margarine and butter had shown that butter has, on average, 20 times the trans fat levels of margarine.  It is difficult to know what choices to make, what to eat and what to believe when you read such conflicting information, which may leave you feeling confused and frustrated. In making it easier for yourself to deduce the 'truth', rule of thumb is to enjoy a diet which resembles something close to nature, and try your best to avoid the powerful food advertising campaigns which exist.

Diet and nutrition is undoubtedly a complex and in depth area of study, so in attempting to make the ‘right’ decisions with our diet and nutrition, it is vital to find an information source that you trust and which offers unbiased and well researched information.
In the short term, achieving and maintaining good health takes energy, commitment and dedication, however in the long run is well and truly worth the effort.

It is recommended amongst most health modalities that for optimal health and wellness we should make every effort to:

1. Keep fit with regular daily exercises (or at least 30min a day, three times a week)
2. Eat a healthy and well balanced diet (with a variety of grains, vegetables, fruit, nuts, fish, lean meats and healthy fats)
3. Include organic produce in your diet (to minimise your toxic/chemical load)
4. Minimise preservatives, additives, colouring and flavourings
5. Drinking plenty of filtered water
6. Have adequate sleep
7. Enjoy daily sunlight for your VIT D stores
8. Breathe fresh clean air everyday (avoid excessive pollution exposure)
9. Reduce stress.

Good luck and enjoy your journey of good health!

WATER, THE DRINK OF LIFE....

By Dr Orly Zuker, Chiropractor

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

Summer is a thirty time, and with Australia being notorious for 45 degree heat waves keeping hydrated is essential. It is important to drink adequate water all year round, however of course summer is a dangerous time for the implications of dehydration. Besides air (oxygen) and sunlight, water is the most fundamental element for our survival and without it within just a few days our health and well-being would be severely compromised. We can survive without food for days to months, whereas physiologically all body systems and organs rely on water for their role to be performed, including; synovial joints, the brain/nervous system, the vertebral discs and the digestive system.The simple fact that the human body is made up of approximately 75% water and requires daily replenishment (due to sweating, breathing, bodily functions and illness). This is why we continue to hear that it is important to drink 2 litres of water each day.
Water, like food is fuel to our body and no different to other motor s or machines (like a car) and its coolant, oil and fuel) the human body needs; water, sunlight, nutritious food and healthy oils for optimal performance. Both machines have comparable needs, yet many people pay more attention to and take better care of their cars!
 

No matter what age you are, drinking water is essential, and  is especially important for active people, office workers, pregnant women, breastfeeding mothers, infants, children and elderly people. In addition, fluid lost during exercise needs replacing as it reduces cardiovascular stress, improves performance, prevents dehydration and aids in temperature regulation. Healthy Tip #1: Avoid fancy sports hydration drinks as these are packed full of sugar/or artificial sweeteners, colours and flavours... Best to stick to filtered water!

Drinking water each day will offer you the following benefits:

1.      Enhanced physical performance; improved concentration, alertness and increased energy levels

2.      Detoxification (flushing toxins from the body and reducing the risk of urinary tract infections and potential illness/disease)

3.      Weight reduction

4.      Reduction in the incidence of headaches and dizziness

5.      Improved digestion/elimination: reduced constipation

6.      Dehydration prevention (the colour of your urine will give you an indication of your hydration level. Very basically, yellow= dehydrated and clear= hydrated)

With the help of scientific research and clinical based trials, we know that water plays a key role in the prevention of diseases such as colon and bladder cancer. Water is a terrific drink for our health, however what is more important then water itself is its quality. Living in Australia we are lucky to have safe drinking water and clean bath water, whereas other continents such as Africa are not so fortunate with water-borne infections and related illness being rampant. 

In Australia, drinking water is sourced from; bores, rainwater tanks, desalination plants, water recycling plants and dams (rain catchment areas). To be deemed safe and healthy (free of microbes, algae and dirty sediment) this ‘town’ water (that we drink) is chemically treated with up to 50 different types of chemicals. Water treatment is necessary for hygiene, however the use of these chemicals has unfortunately been linked to illnesses such as; Alzheimer’s, heart disease, various cancers and miscarriage.


The reality is that in each glass 'safe' drinking water contains heavy metals that include; chlorine, fluoride, aluminium, copper and ammonia. In addition, laboratory assessment will also find lead, algae, rust, dirt and industrial waste (herbicides/ pesticides/ biohazard waste) in our household plumbing and the water we drink. Needless-to-say, for optimal health drinking filtered water might just be a better option over tap water. 


Furthermore, do your best to avoid bottled water (in a plastic container) as the plastic has been found to breakdown/ degrade and leech oestrogen-like chemicals such as BPA into the bloodstream. Investing in a refillable stainless steel or glass bottle (staying clear of aluminium) is the way to go. Healthy Tip #2: Aluminium ingestion has been linked to Dementia, Alzheimer’s and Parkinson’s disease.

Have you ever wondered how rusty pipes and dirty water may affect your health? It may seem like no big deal as it is extremely common to find rust present in tap water. This will not cause immediate illness, although in the long run it may have detrimental effects on our health in the future.

In addition to rust, states such as South Australia and Queensland have such exceptionally high chlorine levels in their tap water that bath water is often a green-blue colour and has a strong chemical smell that your skin and organs will absorb and retain!

In considering a water filtration system in your home, research brands that involve volcanic mineral filtration that will replace your drinking water with vital minerals. If you opt for filters with a ceramic dome as the first port of filtration, you will experience first hand the dirt, rust and slime that exist in tap water when you remove and wash the ceramic dome component!! Yuk!!

 

 

For you and your family's health, step outside the square of traditional thinking and empower yourself with 'better' knowledge and information that might just allow you to avoid chemical toxicity and ill health. If you are interested in further information, contact your local water filter company as they are a wealth of knowledge on this topic. When you make the shift to clean, filtered and crisp water, encourage your friends and loved ones to also make the shift, remembering that water is not so healthy for you when it is packed full of chemicals. Good luck and enjoy your journey of health!

References:

1. Aschengrau, A etal. (1993). Quality of Community Drinking Water and the Occurrence of Late Adverse Pregnancy Outcomes Archives of Environmental Health: An International Journal. Vol 48 (2). Pg. 105-113.
2. Aschengrau, A. (1989). Quality of Community Drinking Water and the Occurrence of Spontaneous Abortion Archives of Environmental Health. Vol 44 (5). Pg. 283- 290.
3. www.cdc.gov/nceh/lead/tips/water.htm
4. Feldman, D. (1997). Editorial: Estrogens from Plastic—Are We Being Exposed? Endocrinology Journal. Vol 138. Pg. 1777-1779.
5. Weisel, CP & Kuen (1996). Ingestion, Inhalation, and Dermal Exposures to Chloroform and Trichloroethene from Tap Water. Environmental Health Perspectives. Vol 104 (1).
6. Wagner, M & Oehlmann, J. (2009). Endocrine disruptors in bottled mineral water: total estrogenic burden and migration from plastic bottles. Environ Sci Pollut Res Vol 16. Pg. 278- 286.
7. Doria, MF. (2006). Bottled water versus tap water: understanding consumers’ preferences. Journal of water and health. Vol 4 (2).

Food Choices & Your Health Today...

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

Today, lifestyle illnesses such as; Diabetes, obesity, heart disease and various cancers have become rampant. Finding the cause or cure of disease is a complex task as everyone leads a different lifestyle, however logic  tell us that the if we make healthier choices (especially with our diet), we might just avoid becoming a statistic.

Cane sugar is hidden in almost everything and has become a big addiction for many people, however totally eliminating sugar from your diet isn't necessarily the point, but reducing consumption and trying alternatives (xylitol, stevia, raw honey, manuka honey or agave, maple syrup or coconut sugar) may make a big difference to overall vitality.

Xylitol, also known as 'wood sugar' or 'birch sugar', is a five-carbon sugar alcohol (and cane sugar substitute). It can be extracted from the starch of the birch tree, raspberries, plums, and corn. Xylitol, gram for gram, is roughly as sweet as sucrose, but contains 40% less food energy and thus may play a role in improved health. When we look at Diabetes, blood glucose level control, lipid reduction and weight control are the major goals of management. Xylitol is a low glycaemic sweetener, it is slowly absorbed and is metabolized independently of insulin. It does not cause a sharp increase in blood sugar levels nor does it create an insulin response (which commonly occurs following the consumption of other carbohydrates). As a result, Xylitol may be recommended as a 'sugar-free' sweetener, suitable for Diabetics as well as for the general population seeking a healthier lifestyle.

Despite the improvement in dental health achieved through the use of fluoride (although, dangerous to health in others ways), the incidence of poor dental health continues to be poor worldwide. Decreasing daily sugar intake is a good place to start in reducing the incidence of dental cavities and gum disease (gingivitis). Xylitol has been found to be particularly effective in reducing the development of cavities, reducing plaque formation and increasing saliva. All of the above mentioned sugar alternatives may be purchased from health food and organic stores and many Coles and Safeway supermarkets today.

If our health is in our hands, we must start by looking at our own pantry for answers. First assess your diet when seeking an explanation for particular symptoms you may suffer from. For instance, consumption of 'diet' or 'zero' products contain artificial sugar that has been found to cause the following side effects (natural sugar will soon not look so bad!)... 

Excess intake of Aspartame specifically has been shown to mimic or worsen symptoms in the following diseases:

• Fibromyalgia Syndrome
• Arthritis
• Multiple sclerosis (MS)
• Parkinson's disease
• Lupus
• Multiple chemical sensitivities (MCS)
• Diabetes and diabetic Complications
• Epilepsy
• Alzheimer's disease
• Birth defects
• Chronic fatigue syndrome
• Lymphoma
• Attention deficit disorder (ADD and ADHD)
• Panic disorder
• Depression and other psychological disorders

... And may also cause the following side effects:

• Seizures and convulsions
• Dizziness
• Tremors
• Migraines and headaches
• Memory loss (a common toxicity effect)
• Slurring of speech
• Numbness or tingling of extremities
• Chronic fatigue
• Depression & Irritability
• Insomnia
• Panic attacks (a common aspartame toxicity reaction)
• Personality changes & confusion
• Wheezing and breathing difficulty
• Chest pains (Angina), high blood pressure (Hypertension), increased heart beat (Tachycardia)
• Nausea or Vomiting, Diarrhoea
• Abdominal pain
• Swallowing pain (Dysphagia)
• Itching & Hives
• Blood sugar irregularities (Hypoglycaemia or Hyperglycaemia)
• Menstrual cramps and menstrual irregularities
• Impotency
• Food cravings
• Weight gain
• Hair loss (Alopecia)
• Burning with urination (Dysuria) 
• Excessive thirst (Polydipsia) or excessive hunger (Polyphagia)
• Bloating, fluid retention (Oedema)
• Infection susceptibility/ poor immunity
• Joint pain (Arthralgia)

Rheumatoid Arthritis, Crohn's and Irritable Bowel Syndrome (IBS)/ Gut Dysbiosis have all become very common amongst the community. The following table of foods and products are recommended to avoid for general good health, and especially in situations of inflammatory disease:

Foods	Reason
Night Shade Vegetables (Eggplant, Capsicum, Potato, Cooked Tomato)	These may lead to increased levels of acidity in the body which is pro-inflammatory.
Alcohol	May lead to increased levels of acidity in the body which is pro-inflammatory.
Red Meat	The more animal fats (omega-6 fatty acid) a human eats, the more arachidonic acid (pro-inflammatory hormone) they will produce, increasing the likelihood of inflammatory disorders. Alternatively, cold-water fish like salmon, mackerel and sardines, are all excellent sources of the anti-inflammatory omega-3 fatty acids.
MSG/ flavour enhancers (620, 621, 622, 633, 635)	Monosodium Glutamate (MSG) is an awful additive that has been found to cause symptoms such as headaches, migraines, stomach upset, nausea and vomiting, diarrhoea, irritable bowel syndrome, asthma attacks, shortness of breath, anxiety or panic attacks, heart palpitations, partial paralysis, heart attack-like symptoms, balance difficulties, mental confusion, mood swings, neurological disorders (Parkinson's, MS, ALS, Alzheimer's), behavioural disorders (especially in children and teens), skin rashes, mouth dryness, premature labour, runny nose, facial flushing, mouth lesions, depression, and more… Look out for label numbers such as: 620, 621, 622, 633 and 635.
Refined Sugar (including high fructose corn syrup)	Refined sugar depresses the immune system by decreasing the ability of the white blood cells to fight infection. High consumption of sugar leads to acidity in the body à increasing inflammation. Alternatives are; stevia, xylitol, agave, rice syrup, organic honey, fruit juice concentrate which are all available in Healthfood stores and some Coles & Safeway stores.
Wheat	May cause increased levels of acidity in the body which is à pro-inflammatory.
Artificial sweeteners	European studies have shown that ingestion of artificial sweeteners such aspartame can result in an accumulation of formaldehyde in the brain, which can damage the central nervous system and immune system and cause trauma to DNA. Aspartame breaks down into methanol (wood alcohol)... Methanol quickly converts to formaldehyde in the body... And formaldehyde is heavily toxic to the body. In fact, Aspartame is considered worse than refined sugar and has been found responsible for symptoms of MS, lupus, fibromyalgia and other disorders of the central nervous as listed below. In stepping forward, educate yourself about artificial sweeteners exist and read your food labels… Artificial sweeteners on the market include: Splenda (sucralose), ‘Sweet n Low’ (Saccharin), Equal, Nutrasweet (Aspartame). These are found in products such as; diet fizzy drinks, chewing gum, mints, sugar-free items, yoghurts, snack bars, lollies and products such as yakult.
Processed Foods	Processed foods are usually manufactured with heavily refined, processed ingredients and many numbers. Virtually all conventionally processed foods are laden with salt, sugar, unhealthy fats and nasty additives. These may include: preservatives (such as sodium nitrate), corn syrup, hydrogenated vegetable fats and flavour enhancers.
Dairy	If you are not lactose intolerant, choosing organic dairy products, trying Bonsoy or making your own Oat milk is a healthy choice.

MAGNESIUM, A MARVELLOUS MINERAL

By Dr Orly Zuker, Chiropractor

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

The human body is a complex, yet incredible machine. For perfect function it requires perfect balance (homeostasis) in all organ systems and a nervous system that is free of interference. Any interruption to this balance will cause symptoms of dysfunction and dis-ease in the body.

Every mineral has an important role, but of all of the minerals that exist, magnesium is showing more and more uses in healthcare. Looking a little closer, magnesium is an essential mineral that we must source from foods such as; spinach, walnuts, pinenuts, cashews, dark chocolate, pumpkin, most legumes, eggs, wholegrains, bananas, avocado, apricot and most dark leafy vegetables. When a person is deficient in magnesium though, food sources are just not adequate, unless of course you plan on eating a bucket load of spinach! This is where supplementation is helpful and effective, 
Minerals such as magnesium are lost through illness (diabetes, gastroenteritis, crohn's disease, peptic, gastric or duodenal ulcers, coeliac disease and colitis), alcohol abuse, exercise/sweating and with some medications; diuretics & antibiotics.

Physiologically, magnesium has a calming effect on the nervous system and can relax tense and dysfunctional muscles. It is involved in protein production/synthesis, blood sugar level balance, blood pressure level, as well as cellular energy (ATP) transport and muscle contraction. In terms of muscle physiology, adequate levels of magnesium are required for proper contraction. Within the human body three types of muscle exist which all need magnesium, sodium, calcium and potassium in order to work properly. These include cardiac muscle (which allows the pumping and beating action of the heart and blood vessels), skeletal muscle (which allows movement of bones and joints) and smooth muscle (which allows movement/peristalsis within the digestive tract).

The clinical benefits of magnesium are clear and impressive. If you suffer from headaches, sleep disturbances/insomnia and or chronic muscle dysfunction (hypertonicity, tightness, cramps, spasms, restless legs and so on), then magnesium may very well 'save you'. Magnesium is also useful in the treatment of high blood pressure, nausea, fatigue, nervousness, menstrual pain, digestive complaints such as constipation.

Muscle spasm/cramping is the most common condition where magnesium is prescribed. Treatment protocols are recommended in high daily doses of magnesium citrate with 300-600mg. No need to be alarmed, but the most common side effect of magnesium excess is diarrhoea or loose bowel movements. If you are regularly experiencing any of the above symptoms or conditions which may indicate magnesium deficiency, discuss the use of magnesium with your family chiropractor, naturopath or preferred health care practitioner. When purchasing supplements such as magnesium be sure to choose high quality practitioner only' brands so that you are guaranteed the best dose and product.

In addition, pay close attention to your diet and lifestyle and try to replace lost minerals and vitamin with food first. Try to avoid taking  unnecessary medications such as ibuprofen or paracetamol for headaches or muscle cramps and address the cause first, not just the symptoms. 

References:

1. Berne, RM. & Levy, MN. (1996). Principles of Physiology [2^nd Ed]. USA: Mosby.

2. NIH: [Office of Dietary Supplements]. ‘Magnesium’. http://ods.od.nih.gov

3. Roffe, C., Sills, S., Crome, P., & Jones, P. (2002). ‘Randomised, cross-over placebo

   controlled trial of magnesium citrate in the treatment of chronic persistent leg

   cramps’. Med Sci Monit. Vol: 8(5).

4. Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.