H IS FOR...

By Dr Orly Zuker, Chiropractor 

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

HONEY

Honey is a natural product that is produced by the humble bee (that we all avoid getting stung by!). It is sweet, sticky and a delicious alternative to cane sugar. Different varieties of honey will offer flavours based on the flower the pollen is derived from. Honey has been recognised over the years for its medicinal powers and properties in regards to wound healing (applied topically/ directly on the skin) and immunity (anti-microbial). Apparently these healing properties stem from honey’s pH, flavonoid, phenolic acid and the hydrogen peroxide content. Like with most things, the less processed and the more raw (minimally heated) the honey is, the greater the medicinal value

Some studies have suggested that because honey contains flavonoids/ antioxidants that it may play a role in reducing cardiovascular disease by reducing the inflammation present in the body. In saying this, consuming lower grade brands of honey that are heavily processed such as Capilano will not necessarily offer these sorts of benefits. Try organic raw honey such as the brand Ambrosia or various brands of activated Manuka honey.

When you have a sore throat, you can’t go past the simple helpfulness of hot water with a heaped teaspoon of honey and ½ a freshly squeezed lemon, or a drizzle of sweet, aromatic honey with butter on toast in the morning. Yum!

HORSERADISH

Horseradish is certainly an acquired taste that some people love and which others dislike. It is a root spice that is commonly and frequently consumed in Eastern Europe and accustomed with fish and poultry meals.

Most people would look at horseradish as a condiment rather than a health food, however this pungent spice does offer some impressive health benefits (besides clearing the sinuses!).

Some studies conducted on mice have tested the effectiveness of using horseradish in the treatment of high cholesterol. Results were favourable towards horseradish proving that the addition of horseradish in the diet was associated with a reduction in total blood cholesterol and in general increased the rate of excretion of cholesterol from the blood.

In addition, based on the fact that horseradish contains powerful health enhancing compounds known as glucosinolates, some studies suggest that that incorporating horseradish in the diet may assist in destroying cancer cells and suppressing tumour growth. Furthermore, the glucosinolates act on the liver to increase the detoxification process, keeping our bodies healthy. So perhaps a little horseradish a day, may keep the doctor away!

HAZELNUT


Hazelnuts are a delicious nut that are most famous for its perfect association with cocoa or chocolate… Hazelnuts are high in manganese, vitamin E, B6 and other B vitamins and magnesium. These minerals and vitamins all assist in the optimal  function of the nervous system, cancer prevention (based on the research, specifically bladder cancer), digestive tract function and mood/ mental health/ memory.

Research suggests that Ingestion of healthy fats from nuts such hazelnuts is associated with a reduction in ‘bad’/ LDL cholesterol. So chomp away on a handful of hazelnuts and other healthy raw nuts each day. To make nut eating a little more exciting, perhaps make your own trail mix with a variety of raw and roasted nuts, dried inca berries, sultanas, cranberries and bits of dark chocolate. Yum!

References:

Al-Waili NS & Saloom KY. (1999). Effects of topical honey on post-operative wound infections due to gram positive and gram negative bacteria following caesarean sections and hysterectomies. Eur J Med Res. Vol 26 (3). Pg.126-30.

Viuda-Martos, M etal. (2008). Functional Properties of Honey, Propolis, and Royal Jelly. Journ Food Sci. Vol 73(9). Pg. R117- R124.

Chang, J & C, NG (2009). The Use of Honey for Wound Care Management. J Home Care Hosp Prof, Vol 27 (5), Pg. 308-316.

Farooqui, TA. & Farooqui, A, (2011). Health Benefits of Honey: Implications for Treating Cardiovascular Diseases. Curr Nutr & Food Sci, Vol 7 (4). Pg. 232-252

Balasinska, B etal. (2005). Dietary horseradish reduces plasma cholesterol in mice. Nutr Res, Vol 25 (10), Pg. 937-945.

Gonzalez, CA & Salvado, JS (2006).The potential of nuts in the prevention of cancer. British J Nutr. Vol 96 (S2), Pg 87-94

G IS FOR.........

By Dr Orly Zuker, Chiropractor

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

GRAPES

For many years western scientists have studied the benefits of red wine and grapes. Grapes have impressive health benefits due to their high concentration of phytonutrients and polyphenols; such as resveratrol, anthocyanins and flavanols. Some studies have shown that these polyphenols or bioflavonoids can improve cardiac function through improving the survival and growth of healthy intestinal micro-organisms (bacteria etc). In regards to this research, it is thought that an inhibition of oxidation (exposure to air/ oxygen) of “bad” cholesterol (LDL) as well as an increase in ‘good’ gut bacteria leads to a lower C-reactive protein level (which indicates inflammatory in the body), lower blood triglycerides (cholesterol), reduced atherosclerosis (plaque), improved blood pressure and overall better cellular function.

 

Resveratrol is another impressive component of the grape that has become a buzz word in the past few years. Resveratrol is found in the skin of the grape and is said to be the ‘anti-aging’ component of the grape. Resveratrol has been linked to reduced rates of skin cancer, alzheimer’s disease, urinary and bladder disease and vascular disease (stroke).

A health point to keep in mind is: red wine does contain properties that are ‘good’ for the heart and longevity, however it is vital to remember that the true benefits lie in the humble grape and remember that excess consumption of alcohol has negative effects on health overall… So drink in moderation and chose more dry/ less sweet varieties of red wine.

Healthy tip:  If you drink wine, choose varieties that are preservative free or organic to minimise chemical intake and chemical load.

GARLIC

 

For thousands of years in villages and communities around the world, garlic has been used for its powerful medicinal properties. Apparently, in 3000 BC the Egyptian and Roman workman ate raw garlic as they believed it enhanced their physical endurance and strength. Today, the powerful health attributes of garlic continue to be praised and promoted.

Of the research conducted the findings suggest that garlic has an anti-atherosclerotic (plaque forming) and anti-thrombotic (clot forming) effect on the heart, making it cardiac (heart) protective. This is great news for all of those Mediterranean and Middle-Eastern folk that have been eating garlic as a staple in their diet year after year, and even better for Western folk who are beginning to incorporate this powerful herb in their cooking more and more.

In addition to its ability to augment heart health (reducing blood pressure and cholesterol) and reduce the incidence of stroke, garlic contains a powerful enzyme known as Allicin that gives it anti-parasitic, anti-viral, anti-fungal and anti-viral properties. This is pertinent in the field and study of immunology where people may need some assistance in boosting their immunity, and like with many other fruits and vegetables that nourish our bodies, garlic has the answers! In addition, Allicin has in fact been found to have anti-cancer, anti-oxidant and anti-diabetic effects.

“A clove of garlic a day may keep the doctor away”… Chew it, swallow it, chop it, mince it… Ingest it however you chose, provided it is in its RAW form (cooking herbs such as garlic can reduce their potency and health benefits). Many people are often put off and offended by garlic’s pungent odour as it lingers on the tongue causing bad breath and causing an interesting stench of perspiration... Never mind if you are adverse to the idea of swallowing chopped fresh garlic, as there are some great garlic supplements on the market. Ask your health care practitioner for brands such as Nutralife Kyolic: Aged Garlic Extract, as this is a great product that is palatable with no offensive and lingering garlic odours.

GINGER

Ginger is an age old medicinal food that cultures around the world have historically used for its powerful immune enhancing properties, to improve digestion and to reduce inflammation. More recently ginger has been best known for its calmative effects on the gut and is commonly used in the treatment and prevention of motion sickness.

Ginger contains a powerful enzyme called Zingibain (as well as other substances) that have anti-spasmolytic effects on the digestive system. In regards to motion sickness, the enzymes found in ginger are thought to inhibit serotonin receptors in the gut and brain and decrease the release of vasopressin in the blood, thus reducing nausea. This having been said, if taken too late in the journey, ginger may struggle to perform its powers to reduce motion sickness. Prevention is the key.

In animal studies, ginger has been found to reduce bad cholesterol (LDL) and triglyceride levels overall. In addition, research is finding that ginger also has the ability to decrease muscle pain and inflammation relating to osteoarthritis. Its anti-inflammatory effect is thought to occur by blocking/ inhibiting inflammatory receptors in the body. This process may only be effective in the treatment of degenerative arthritis (osteo), but not necessarily in inflammatory arthritis (rheumatoid, psoriatic etc).

Ginger may be enjoyed in baking (muffins & cakes), marinades, stir-fries & curries, juice and hot drinks. You chose which way you prefer and enjoy the health benefits of this amazing root spice.

Lemongrass & Ginger Herbal infusion

For each cup of hot water, place 3 slices of fresh ginger root and ½ teaspoon of fresh sliced lemongrass together and allow 2 minutes to infuse. Mix with a spoon and drink unsweetened. Drink this daily for health and well-being.

References:

Pillai AK, et al. (2011). Anti-emetic effect of ginger powder versus placebo as an add-on therapy in children and young adults receiving high emetogenic chemotherapy. Pediatr Blood Cancer. Vol 56. Pg. :234-238.

Ojewole JA. (2006) Analgesic, anti-inflammatory and hypoglycaemic effects of ethanol extract of Zingiber officinale (Roscoe) rhizomes (Zingiberaceae) in mice and rats. Phytother Res. Vol 20. Pg 764-772.

Willetts KE, et al. (2003). Effect of a ginger extract on pregnancy-induced nausea: a randomised controlled trial. Aust NZ J Obstet Gynaecol. Vol 43. Pg 139-144.

Grzanna R, et al. (2005). Ginger-An herbal medicinal product with broad anti-inflammatory actions. J Med Food. Vol 8. Pg 125-132.

Pham-Huy, LA etal. (2008). Free Radicals, Antioxidants in Disease and Health. Internat Journ  Biomed Sci. Vol 4 (2), Pg. 89-96

Tribble, DL. (1999). Antioxidant Consumption and Risk of Coronary Heart Disease: Emphasis on Vitamin C, Vitamin E, and b-Carotene. AHA Nutrit Committ. Pg. 592- 595

Bertelli, A (2009). Grapes, Wines, Resveratrol, and Heart Health. Journ Cardiovasc Pharmac. Vol 54 (6). Pg 468-476.

John M. Pezzuto. (2008). Grapes and Human Health: A Perspective. Journ Agric Food Chem. Vol 56 (16). Pg 6777- 6784

Kaeberlein, M & Rabinovitch, PS. (2006). Medicine: Grapes versus gluttony. Nature. Vol 444. Pg 280-281

Dohadwala, MM & Vita, JA. (2009). Grapes and Cardiovascular Disease. Journ Nutr. Vol 139 (9). Pg1788-1793.

Queipo-Ortuno, MI etal. (2012). ‘Influence of red wine polyphenols and ethanol on the gut microbiota ecology and biochemical biomarkers’. Amer Journ Clin Nut, Vol 95(6). Pp.1323-1334.

Borek, C. (2001). Antioxidant Health Effects of Aged Garlic Extract. Journ Nut.Vol. Vol 131(3). Pg. 1010-1015.

Brace, LD (2002). Cardiovascular Benefits of Garlic (Allium sativum L). Journ Cardiovasc Nurs. Vol 16(4). Pg 33-49.