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.

F IS FOR.....

By Dr Orly Zuker, Chiropractor

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

There are not a lot of fruits or vegetables beginning with the letter F (and when it comes to “I” we may need to draw blood out of a stone!!), but as we know nature is AMAZING and so is fennel and the delicious fig.

FIG

Fig trees are apparently one of the oldest known trees to mankind, with references made in the bible way back to the story of Adam and Eve and the fig leaf that covered their private parts! Biblical stories aside though, the tree was also apparently first spotted in Egypt as well as the Mediterranean).

Dried or fresh, the fig has been enjoyed for thousands of years all around the world The sweet fig is a terrific high energy snack that is a good source of fibre, calcium, potassium, vitamin B6 and manganese. In its fresh-ripe state, the fig has a vibrant crimson colour and is a healthy antioxidant source.

Interestingly, the leaves of the fig tree have been found to have an anti-diabetic and triglyceride/ cholesterol lowering effect. Repeated studies have shown that the leaves of a fig tree have a pro-insulin effect that has lead diabetic patients to take lower doses of injectable insulin. Due to the fact that the leaves are not necessarily tasty or user friendly when it comes to cooking (in the West anyway), liquid extracts have been manufactured and added to the meals of insulin-dependent diabetic patients with positive results.

FENNEL

As with most vegetables, fennel is a good source of fibre and is high in vitamin C, folate (which is essential for brain and nervous system function), potassium, calcium and some iron.

Fennel is not everyone’s cup of tea. It has a strong aniseed flavour that sticks at the back of your throat. However, its astringent downfalls aside, fennel boasts quite a few health and well-being properties, including its ability to beat bad breath.

The medicinal uses of fennel have been well documented around the world. In the East as well as in European countries, fennel has been used for centuries to treat digestive complaints such as; flatulence, bloating, indigestion (Indian people commonly chew on fennel seeds to ease the discomfort of indigestion as the oils stimulate hydrochloric acid/ gastric juices) and irritable bowel syndrome. In addition, fennel may be helpful in the management of hypertension, anaemia (due to the fact that it contains iron and Histidine, an amino acid/ protein which stimulates haemoglobin production), low breast milk production, premenstrual syndrome, upper respiratory complaints such as sinus congestion and coughs.

If figs and fennel are not for you, there are of course plenty of other healthy fruits and vegetables that are high in vital nutrients for your health and well-being. Remember to drink plenty of filtered water each day, consume a well-balanced and varied diet, have adequate sleep each night, exercise regularly and keep stress at bay.

Good luck on your journey of health.

FIG & FENNEL SALAD

INGREDIENTS

2 Fennel Bulbs (thinly sliced)

6 Ripe Figs (halved)

1 Ripe Pomegranate (seeds removed)

1 Lebanese Cucumber (diced)

100g Goat's Cheese or Persian Feta (broken up)

50g Quality Parmesan (Shaved)

50g Raw Walnuts (broken into pieces)

200g Rocket leaves (washed well)

Dressing 

1 Lemon (juiced) 

2 tbsp Balsamic Vinegar

3 tbsp Cold pressed Organic Olive Oil

Himalayan Salt and Cracked Black Pepper to taste

METHOD

1. Cut the fennel in half and peel away the tough outer layer. Thinly slice each half. Heat a pan with olive oil and brown the figs and fennel for a minute.

3. In a large bowl,  combine rocket, pomegranate and cucumber

4. In a separate bowl,  combine all ingredients to make the dressing and pour over the salad mixture.

4. Sprinkle the goat’s cheese, parmesan and nuts on top. Enjoy!

References

Canal JR etal. (2000). A chloroform extract obtained from a decoction of Ficus carica leaves improves the cholesterolaemic status of rats with streptozotocin- induced diabetes. Acta Physiol Hung. Vol 87 (1). Pg 71-6.

Perez C et al. (1999). Hypotriglyceridaemic activity of Ficus carica leaves in experimental hypertriglyceridaemic rats. Phytother Res. Vol 13 (3). Pg 188-91.

Rubnov S etal (2001). Suppressors of cancer cell proliferation from fig (Ficus carica) resin: isolation and structure elucidation. J Nat Prod. Vol 64 (7). Pg. 993-6.

Stad SN etal (2001). The effect of fennel essential oil on uterine contraction as a model for dysmenorrhea, pharmacology and toxicology study. J Ethnopharmacol. Vol 76 (3). Pg. 299-304.

Serraclara, A etal. (1998). Hypoglycemic action of an oral fig-leaf decoction in type-I diabetic patients. Diab Res Clin Prac. Vol 39 (1). Pg 19-22.

http://aww.ninemsn.com.au/food/freshtv/791429/grilled-fig-and-fennel-salad-with-goats-cheese-and-roasted-almonds

Positivity, Mental Health & Loving Life...

By Dr Orly Zuker, Chiropractor

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

Life can sometimes be busy and hectic and stress can sometimes be overwhelming. Stress is now accepted by all health care modalities as a significant trigger in the development of various lifestyle diseases, so it is vital that we stay in control, manage our stress and create moments of relaxation and down time everyday. Taking time out (even if it is just 5min to stop and breathe a few times) or meditating may just be the answer in keeping unnecessary stress at bay.

 

Meditation is a wonderful practice that dates back thousands of years with prehistoric origins. Meditation allows a person to stop, breathe and go within themselves, processing stress, hurt, happiness and the daily workings of life. Research into meditation practice is now showing that there are many health benefits, including reduced adrenalin and cortisol levels (hormones that are closely implicated in the development of diabetes and cardiovascular disease), lowered blood pressure and heart rate, improved mood, concentration and an increased sense of calm and vitality.

CALMING THE MIND WITH MEDITATION, A NEW PERSPECTIVE…

 

When many people see or hear the word meditation they worry that they need to become a Buddhist, Yogi or some sort of spiritual Guru. The good news is that meditation is a broad concept and does not necessarily require you to sit for hours at a time chanting. If this is how you enjoy or chose to meditate, terrific, however for those who need convincing there are other options you can enjoy…

Realistically, meditation can be whatever you want it to be ,where you feel at peace and relaxed away from the frantic world outside. For example, you may like to attend a dance class, knit a scarf, plant seedlings in the garden, play tennis, walk silently in the bush, run along the beach, sit or lie in a peaceful space, take a bath, do a yoga class or eat in silence. You choose!

Everyone has heard someone express “if you don’t relax, you will give yourself a heart attack”. The good news is various studies on meditation have concluded that the practice alters brain patterns (alpha and theta waves) and reduces stress, having a positive effect on heart rate and blood pressure. All you have to do is make the time for yourself and chose the meditative activity that you prefer and dedicate time to it regularly.

Interesting, a study conducted by Sydney University found that just 10-20 minutes of meditation in stressed office workers (two times a day) is effective in improving mood, alleviating depression and increasing concentration at work. This occurs as a result of the mental silence practice triggering positive brain changes (increasing plasma/ blood melatonin levels), thus allowing the body to heal and express itself more efficiently.

Researchers have also found that as well as being highly effective in reducing stress, meditation also has a positive effect on the immune system. This is possible as a result of reducing the levels of stress hormones in the blood which cause the nervous system to function on overdrive, leading to a susceptibility to illness (colds and flus as well as lifestyle diseases such as diabetes, cancers and heart disease).

We can make all the excuses in the world for why we ‘don’t’ have the time to go for a walk or to sit and breathe, however if we just begin some form of meditation practice each day, coping with the stress of daily life will become easier.

1. Meditation practice #1: Exercise                                                    

This form of meditation can be more gentle types of exercise such as tai chi, yoga and stretching or can be more dynamic such as running, ball sports, dancing or gymnastics. You find what it is that you enjoy, decide the day that suits you and take the time each week to exercise for your meditation practice.

With majority of the community being desk-bound and sedentary at work (including me whilst I write this article!), it is vital that we all take the time to stretch a little (or a lot) each day. Find a class that you enjoy or create a simple routine of 5 or 6 stretches that you can master and do regularly throughout the day. This activity will help you to promote better posture at work as well as in your general day-to-day life. Interestingly, young children are extremely flexible and mobile and this is partially because their bones and joints have not get fully grown or fused into place, but mostly because they are up and about moving and being active throughout the day. So, to all the adults out there, draw your chest forward, pull your shoulders back, tuck your tummy in and tilt your head back a little... Now roll your shoulders back a few times and breathe!

2. Meditation practice #2: Get in touch with nature                                                    

Whether a person is spiritual or not, we are all ‘inhabitants of the earth’ and this is why we all feel a tremendous sense of inner calm and peace when we are outside in nature. In a way nature and its fresh air, sunlight and refreshing smells remind us to breathe, slow down and relax. In saying this nature is also good for our health and without trees and the oxygen that they generate (and the carbon dioxide that they filter), humans would be in a great deal of trouble.
At least once a week, you may practice your meditation in nature by walking on the beach, swimming in the ocean, strolling through a park/ wetlands or reserve, sitting by a waterfall, hiking in the mountains or running in a forest… Just chose the place that allows you to go within and relax and commit to doing this regularly. Your body, mind and spirit will love it.

3. Meditation practice #3: Mindful Meal times

Meal times as well as ‘cuppa-time’ can be used as an opportunity to stop, be mindful and contemplate your day. Unfortunately most people eat on the run, rush their chewing and often make unhealthy meal choices...

Our teeth and the enzyme Amylase that exists in our saliva is the body’s first step in the complicated process of digestion. If  our meal times are rushed and if we are not chewing our food well enough, healthy metabolism is interrupted. When food is incorrectly digested, digestive pain, bloating, constipation/ diarrhoea and unnecessary weight gain can result (metabolic syndrome). For optimal digestion we should be chewing our food at least 25 times per mouthful (depending of course of the texture of the food that you are consuming). No doubt most people’s reaction to reading that would have been “I don’t chew that much”, and if so perhaps start counting how many times you chew with your next meal. A healthy tip; never eat when you are stressed or angry.

4. Meditation practice #4: Relaxing bathing time

Most people love submerging themselves in a nice hot bath, dissolving away all of their worries. Before sleep, bathing is a great time to calm down and practice meditation so that you may process of your thoughts and experiences from the day. Add a few drops of lavender essential oil and a chamomile tea bag and breathe in the relaxing aroma it creates. If you do not have a bath, you can always make a regular visit to your local pool and use the spa or sauna there. It is important to implement safety measures while in the bath, and for obvious reason, avoid drinking alcohol or falling asleep during this form of water meditation!

5. Meditation practice #5: Taking the time to breathe deeply

Between work deadlines and rushing around with babies and kids, people forget to breathe. Simply taking the time to breathe in 5 deep belly breathes can instantly reduce your racing heart rate and ‘bring you back to the middle’. Try to adopt a stress-free approach to your day and if it helps, write all of your tasks down in order of completing them, and for your mental health perhaps cross 2 off that you can do tomorrow. On this list add breathe next to each task or errand. Now, switch on the kettle, make yourself a cup of herbal tea, close your eyes and take 5 deep breathes, enjoying the sense of calm breathing gives you as every cell in your body is re-oxygenated.

  

Some people are naturally positive and optimistic (critics might say that they have ‘rose-coloured glasses) and others find it more difficult or perhaps a challenge to see the glass as half full being naturally more cynical, negative or pessimistic. At every dinner party there is always a pessimist and there is always an optimist constructing a wall of argument… The fact is that people who have a positive outlook to life (either of their current life situation or of the future) are in general more happy, relaxed and healthy people. Life is short and can often throw us blows that are difficult to stand up from, however if we approach our challenges with a different mindset, the outcome may just be a different one than we expected. The good news is that we can change our mind and our mentality and re-train ourselves to enjoy our precious life with a more positive outlook…

Below are some helpful and realistic tips that you may like to use to implement change, but do remember that firstly you have to be willing to see that your current outlook is not healthy or vibrant and secondly you have to be willing to make the necessary change.

Step 1: Be grateful for your life.

Step 2: Be yourself and believe in yourself.

Step 3: Appreciate that you are exactly where you are supposed to be (even if you are having more bad hits than good experiences).

Step 4: Highlight the ‘issues’ in your life (bad relationship, job you dislike, ill health, poor lifestyle etc) and plan the steps to change them.

Step 4: Write down 5 easy to implement steps/goals you can take to approach step 4. Try not to be too stringent and avoid attempting to overhaul your life all at once. Ie. Prepare your lunch the night before, search for a new job, discuss relationship issues with your partner, start walking, start stretching, eat more fruit/ veggies etc.

Step 5: Do your best to avoid being negative. You can achieve this by avoiding  gossip, staying clear of negative people in your life, ignoring people’s judgements and negative comments and by being 100% authentic.

Step 6:  Listen to your mind chatter (subconscious thoughts)… If you hear yourself saying “I never”, “I can’t”, “no”, “it’s terrible”, ”I shouldn’t” or “it’s too hard ” then immediately counteract these thoughts with positive responses such as “I can” and “I will” and “I am worthy” etc.

Step 7:  Be nice to yourself and avoid being your hardest critic. Try to avoid all situations where you may argue with people or become angry. Arguments just aren't worth it!

Step 8: Relinquish control, let go and go with the flow.

Step 9: Resume or take up reading… However make every effort to avoid reading newspapers (sports pages being the only exception) as they more often than not contain negative news that can clog your mind and spirit. Also, try to avoid reading ebooks and digital sources as our lives have become too technological. Perhaps read a good old fashion paperback novel.

Step 10: Exercise your body as well as your mind. Exercise is a great way to burn off steam and clear your mind, using adrenalin as it was physiologically meant to be used.

In conclusion, stress leads to poor lifestyle choices and can cause lifestyle diseases, so take a step back, relax, and meditate to potentially reduce your risk of developing lifestyle diseases… Remember, meditation can be many things, whatever you choose... Discover what and where makes you feel relaxed, relax and meditate regularly! Enjoy!

 

  

References:

1. Tooley, GA etal. (2000). Acute increases in night-time plasma melatonin levels following a period of meditation. Vol 53 (1). Biolog Psych. Pg. 69-78.
2. Jim Lagopoulos etal (2009.). Increased Theta and Alpha EEG Activity During Nondirective Meditation. Vol 15 (11), Journ Alternat Comp Med.
3. Canter, PH. (2003). The therapeutic effects of meditation. BMJ. Vol 326. Pg 1049.
4. Tacón, AM etal. (2003). Mindfulness Meditation, Anxiety Reduction, and Heart Disease: A Pilot Study. Comp Altern Ther. Vol 26 )(1). Pg. 25-33
5. Tang, YY etal. (2007). Short-term meditation training improves attention and self-regulation. PNAS. Vol. 104 (43). Pg.17152-17156
6. Manocha, R etal. (2011), A randomized, controlled trial of meditation for work stress, anxiety and depressed mood in full-time workers.  Evid Based Comp Altern Med.
7. Barnes, VA etal. (2004). Impact of Meditation on Resting and Ambulatory Blood Pressure and Heart Rate in Youth. Psychosomat Med. Vol 66. Pg. 909-914.
8. Davidson, RJ etal. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomat Med. Vol 65. Pg. 564-570.

E IS FOR...........

By Dr Orly Zuker, Chiropractor

(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!).

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 cold: a meta-analysis. The 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.

Phytother Res. Vol 20 (12), Pg. 1074-1079

 

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