(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)
ECHINACEA
As winter is well and truly in gear, its
cold air attracts unwanted viruses and bacteria that cause sniffles, colds (rhinovirus)
and flus (influenza). In an attempt to overcome colds and to feel better, people
for many years have turned to herbal and natural remedies such as Echinacea Purpurea. What we know in the health care paradigm of vitalism (rather than the
allopathic/ crisis-care paradigm) is that prevention is a better option than
‘cure’/ ’fix’, and that boosting the immune system is paramount to avoiding
nasty colds and flus each year.
Echinacea Purpurea is native to the
North America Indians and is today widely used all around the world as an option
for treating as well as preventing viral upper respiratory tract infections. To be most effective, Echinacea is best
ingested in the form of a liquid/ tonic or in a capsule, however it is
important to know that like most natural remedies is not a wonder herb that
will eliminate symptoms of a cold at the moment of ingestion (that would be
nice!). The best way to use this ancient herb is for prevention of a cold. Some
studies suggest that Echinacea Purpurea is most effective when it is taken for
at least 8 weeks preventatively. In saying this, if you are someone who is prone to frequent colds and
flus, then taking this tonic or capsule is a good idea and a positive step
(amongst other healthy lifestyle changes) towards boosting your immunity.
Like most things that are healthy and
good for us, Echinacea is not the most pleasant tasting tonic, however it is
worth it If it means our body’s innate ability to heal and repair is boosted. It
is important that we avoid antibiotic treatment as research is now suggesting
that overuse is causing viral resistance problems in the community. In
addition, antibiotics are commonly causing an imbalance in healthy gut bacteria
(commonly known as dysbiosis) which may further reduce immune function and cause
digestive discomfort. Furthermore, scientists have also discovered that prolonged
and continual use of antibiotics is associated with increased risk of fatal
breast cancer in otherwise healthy women.
EGGS
Health and body image are the two most significant
reasons people may choose to eat well or to look after themselves. In the 80s
and 90s body image probably took precedence, however today with cardiovascular
disease, diabetes, cancer and obesity becoming a public health crisis many people
are now looking after themselves sin an attempt to avoid becoming a statistic
of disease.
When people discuss concepts of healthy eating and
dieting/ weight loss the general consensus is: ‘stay clear of fat’. This is of
course a good idea when the category is ‘bad’ fat, however it is important that
we become educated and aware of the dietary fats that are in fact healthy for
us that we need in order to produce hormones. The fact is that the biochemistry
of our body requires a perfect balance of all vitamins, minerals, hormones and
fats in order to perform.
Biochemistry golden rule #1: There
are different types of cholesterol/ fat within the body. There is low density
lipoproteins (LDL) and high density lipoproteins (HDL). LDL is what we refer to
as ‘bad’ cholesterol, which can block our arteries with plaque, leading to
stroke or heart attack. On the other hand the HDL is ‘good’ cholesterol that
works to excrete ‘bad’ fats (saturated) from the bloodstream. Fat metabolism is
achieved via our very clever liver and its friend the gallbladder and in the
instance of our liver being overloaded and toxic, it may fail to do its job, becoming
a ‘fatty liver’. In a situation like this it is recommend that people avoid all
fats until the liver begins to function optimally again. A training health
practitioner such a naturopath or nutritionist can guide you through this
process of recovery.
The humble egg is a much talked about food that has
sustained humans and animals for thousands of years. Unfortunately it has been
chastised for its high cholesterol content. In the 80s, eggs were ‘bad’ for
you, in the 90s science was not sure and today, eggs are now said to be a
health food with research suggesting that eggs have a clinically insignificant effect on blood cholesterol.
The reality is that eggs are an excellent source of nutrients and are packed full of protein, antioxidants, vitamins and minerals, making it a great addition to a healthy diet. Plus, health authorities now recommend that our egg intake can be between 4 and 10 eggs a week. Healthy tip: Commit to buying organic eggs from chickens that are not grain fed and who are free to roam green pastures (as nature intended!).
The reality is that eggs are an excellent source of nutrients and are packed full of protein, antioxidants, vitamins and minerals, making it a great addition to a healthy diet. Plus, health authorities now recommend that our egg intake can be between 4 and 10 eggs a week. Healthy tip: Commit to buying organic eggs from chickens that are not grain fed and who are free to roam green pastures (as nature intended!).
5 benefits of eggs:
- Eggs are cheap, readily available, healthy, easy to prepare and delicious!
- Eggs naturally contain vitamin D (which most people are low in), a hormone vital to our health and existence.
- Egg intake has been associated with a reduction in breast cancer
- Eggs contain vitamin B12, a vitamin necessary to nervous system function.
- Eggs are high in carotenoids (an antioxidant that gives the yolk its yellow/orange colour) and vitamin A that is essential for eye health. Some studies have shown that eggs may even be helpful in reducing the incidence of macular degeneration and cataracts of the eyes.
References:
Fernandez, ML.
(2010). Effects of eggs
on plasma lipoproteins in healthy populations. Food Fucnt. Issue 2. Pg. 156-160
Lee, A & Griffin, B. (2006). Dietary cholesterol, eggs and coronary heart disease risk in
perspective. Nutrit Bull. Vol 31
(1). Pg 21-27
Applegate, E.
(2000). Introduction: Nutritional and
Functional Roles of Eggs in the Diet. J Am Coll Nutr . Vol. 19 (5). Pg. 495-498
Gray, J & Griffin, B. (2009). Eggs and dietary cholesterol – dispelling the myth. Nutrit Bull. Vol 34 (1). Pg. 66-70
Housten,
DK etal. (2011). Dietary fat and cholesterol and risk of cardiovascular disease in older adults:
The Health ABC Study. Nutrit, Metabol Cardiovas Dis.
Vol 21
(6). Pg. 430-437
Weggemans, RM etal. (2001). Dietary cholesterol from eggs increases the ratio of
total cholesterol to high-density lipoprotein cholesterol in humans: a
meta-analysis. Am J
Clin Nutr. Vol. 73 (5). Pg. 885-891.
Herron, KL & Fernandez, ML. (2004). Are the
Current Dietary Guidelines Regarding Egg Consumption Appropriate? Journ
Nut.Vol 134. Pg. 134-187
Bany, J etal, (2003). Echinacea purpurea stimulates cellular
immunity and anti-bacterial defence independently of the strain of mice. Journ Pol Vet Sci. Vol 6 (3). Pg. 3-5.
Schoop, R. (2006). Echinacea
in the prevention of induced rhinovirus colds: A meta-analysis. Clin Therap, Vol 28 (2).
Pg. 174-183.
Sperber, SJ etal. (2004). Echinacea purpurea for Prevention of Experimental
Rhinovirus Colds. Clin Infect
Dis. Vol 38 (10). Pg. 1367-1371.
Shah, SA etal. (2007). Evaluation of echinacea for the prevention and treatment of the common
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Lancet Infec Dis, Vol 7 (7). Pg.
Pages 473-480
Sharma, M etal. (2006). Echinacea extracts modulate the production of
multiple transcription factors in uninfected cells and rhinovirus-infected
cells.
Hi Orly ,
ReplyDeleteI agree with your comments regarding eggs being a great protein source but can you please elaborate on why you are saying ' be sure to not overcook the egg yolk, as when overcooked the yolk will quickly develop dangerous or ‘bad’ cholesterol.avoid omelettes, hard boiled or scrambled eggs' .
This is contrary to all I have been taught and I'm wondering where you sourced this specific piece of information. Dietitians encourage patients and clients to eat up to 6 eggs per week. Cooked ANY way that is palatable. I am not aware of any evidence discouraging any method of cooking.
Thanks Monique