Cholesterol Confusion

In the July 2009 edition of the Townsend Letter for Doctors (www.townsendletter.com), Cardiologist Dr Stephen Sinatra published an article titled “Cleaning up the Cholesterol Confusion”.

Highlighted were some important facts:

• High cholesterol is not a disease.
• Half of all heart attacks occur in people with normal cholesterol.
• Standard lipid testing is 30 years out of date.
• In cases of heart attack and stroke, cholesterol is found at the site of inflamed arteries but is not the cause. Cholesterol is present at inflammed sites as a healing agent.
• Statin drug benefit some people because it is anti inflammatory and not cholesterol lowering.
• Inflammation and heart disease risk factors are high homocysteine, trans fats, insulin resistance, infection, pollution and smoking.
• We need cholesterol in the body as it is a building block for the production of hormones, vitamin D and cell membranes.
• Low cholesterol causes poor brain function as it is mostly made up of cholesterol.
• The patients to most benefit from statin drugs are men between 50 and 70 with confirmed coronary artery disease.
• Statin use for women and men over 70 would be beneficial for its anti inflammatory effect.

What about the alternatives?

“Red Yeast Rice” is a nutritional supplement that contains naturally-occurring “statins” among other ingredients. There is strong evidence that it is effective for lowering cholesterol and preventing heart attack. A study of 4870 patients over 5 years found that “Red Yeast Rice” resulted in a significant decrease in death from coronary heart disease. The improvements from
Red Yeast Rice are greater than those obtainable from pharmaceutical statin drugs. (4)
Red yeast rice has a much lower risk of side effects than pharmaceutical statins. This is because the therapeutic effect comes with a combination of compounds present in the supplement, rather than from a large dose of an isolated ingredient.

Health research is showing that the major underlying cause of heart disease, obesity, depression and many other conditions, is systemic inflammation.
When we think of inflammation, we think of local inflammation such as redness and swelling around an injury. Systemic inflammation is when it occurs through the entire body when the immune system makes chemicals to fight microbes and toxins which is good, but those chemicals damage tissue and disrupt normal metabolic function.

Causes of systemic inflammation include chronic infection, smoking, pollution, and poor digestion. Systemic inflammation can be measured with a bloodtest.

To reduce inflammation:
- Do NOT smoke
- Avoid inflammatory foods such as gluten, trans fat and refined sugar
- Promote good intestinal bacteria
- Sleep 8 hours per night
- Supplement omega 3 fatty acids and selenium
- Eat lots of dark, green leafy vegetable and turmeric

References:
(1) Graveline, D and JS Cohen. Lipitor-associated memory loss: Analysis of 662 cases of cognitive damage. Townsend Letter for Doctors. 2009. 311: 64-70.
(2) Muldoon MF et al. Effects of Lovastatin on cognitive function and psychological well being. Am J Med 2000. 108(7): 538-546.
(3) http://www.townsendletter.com/June2009/clearingcholesterol0609.htm
(4) Lu Z et al. Effect of Xuezhikang, an extract from red yeast Chinese rice, on coronary events in a Chinese population with previous myocardial infarction. Am
J Cardiol. 2008. 101:1689-1693

How to choose a multivitamin

Simply, along with exercise, taking a comprehensive multivitamin and mineral is the best and easiest decision you can take to improve your health and well being. Poor vitamin intake has been associated with fatigue, poor immune resistance, and difficulty coping with stress.



Despite or perhaps because of all our modern advances in agriculture and food processing, vitamin and mineral intakes in Western diets are often less than ideal. To add to this our modern stressful lifestyle increases our requirement for certain nutrients.


Supplementing with vitamins and minerals has been associated with improved health and reduced risk of chronic disease. A recent Harvard university study recommended the daily use of multivitamin and mineral supplements for all adults, also supported by a large body of scientific research.


Three steps to choosing a good multivitamin.
1. Price is a fair guide.
As with many things you tend to get what you pay for. A good multi vitamin does not have to be expensive, but many cheap products contain lower doses and cheaper forms of important ingredients.


2. Is the formula physiologically balanced?
Look at the formula. If its simply a collection of ingredients at amounts like 50 and 100mg, it is not physiologically ratio balanced and there will be a degree of waste. A good formula is recognised by the specific varied amounts of constituents, which are tailored to work together to produce optimal results.


3. Are the ingredients biologically active?
Take a look at the ingredients themselves. You need to make sure you are buying physiologically active and absorbable forms of nutrients (ingredients your body can actually use). You should avoid multivitamins that use inorganic mineral salts such as oxides, chlorides, and sulfates, which tend to compete for absorption in the digestive system, and may produce undesirable side effects. Iron sulphate can cause constipation, and calcium carbonate may neutralise stomach acid and reduce digestive capacity.


For improved absorption, organic salts such as citrates and gluconates are preferable, and amino acid chelates eg diglycinates are best. Chelates are absorbed by a different mechanism, and are not subject to competitive uptake from other substances in the diet.


Better formulae will also supply more advanced ingredients. Things to look for include:

Rather than simple (and often synthetic) vitamin A (retinol) and vitamin E (usually d-alpha-tocopherol), more advanced products will use more natural and broader acting ingredients such as a mixed carotenoid complex and mixed tocopherols.

Active forms of vitamins such as pyridoxal-5-phosphate (active B6)

Herbally derived glyco and phytonutrients to give a broader range of support and help maintain a normal healthy immune system.

To B or not to B?

There are certain situations when you will need to select a supplement which specifically provides high levels of the B complex vitamins. The particular group of vitamins is important when you feel the need for more energy to help you cope. A B complex can be safely taken with multi during times of greater need. If you are on a budget and have a reasonably good diet and lifestyle, then a good B complex may be your best choice of supplement.

Taking multivitamin and mineral supplements has been shown to:


Reduce heart disease risk. Elevated homocysteine (a harmful chemical in the blood) is a strong independent risk factor for coronary heart disease the leading cause of death and disability in Australia. A daily multivitamin containing 400mcg of folic acid with additional vitamin B6 and B12 is the most prudent approach to minimising homocysteine levels are reducing cardiovascular risk in adults.


Protect against free radicals and reduce the risk of cancer. Exposure to pollution, sunlight, toxins, and chemical in our food, leads to free radical exposure (oxidation). Oxidative damage may be a factor in many chronic diseases including cancer and cardiovascular disease, the two major causes of illness and death in the Western world. Micronutrients such as selenium, zinc, carotenoids, and vitamin E, are antioxidants and provide protection from this damage. Studies have shown that the regular use of multivitamins is directly associated with a reduced risk of cancer.


Improve womens health. Multivitamins have been shown to reduce the symptoms of premenstrual syndrome as well as lowering the risk of serious birth defects, premature delivery and low birth weight by 50%, as well as improving maternal health during pregnancy. Women of child bearing age likely to fall pregnant are routinely advised to take a multivitamin containing 400mcg folic acid daily.

Essential for the elderly. Multivitamin supplementation is considered especially essential for elderly people because they are at higher risk of deficiency that younger adults. This is due to the limited diet that many older people consume, combined with a reduction in their ability to digest foods properly. Nutritional supplementation can reduce the risk of infection and reverse some of the immune dysfunction associated with advanced age. Supplementation improves the micronutrient status in the elderly and reduces their risk for several chronic diseases including dementia.

Support childrens growth and development. Many children are fussy eaters and have a small range of foods they will eat which can create deficiencies. In addition children are going through very rapid growth which creates additional demands. Nutritional deficiency has been associated with learning and behavioural disorders poor immune resistance and increased risk of health problems in later life. A multivitamin for children should be in a pleasant tasting powdered form, which makes it easy to administer and provides a full range of essential nutrients.




In health,
Kate Porter ND.

Menopause, Estrogen, Calcium and Osteoporosis.

Menopause is not a disease but a natural process of re-programming, where there is an adjustment and refocusing of the bodies resources away from child bearing. Estrogen levels do drop as the ovaries cease production, but so do other hormones produced by the ovaries such as progesterone, DHEA, and testosterone. The ovaries are not the only way the body makes estrogen, and at menopause the body relies on the adrenal glands and fat stores to make estrogen. That spare tyre around your middle that seems to develop in premenopause is the bodies alternative way of making estrogen. Adrenal and fatcell outputs of estrogen keep on going in order to maintain the other important endocrine functions of estrogen, which are not directly related to reproduction such as bone building, electrolyte balance, insulin balance, fat and protein metabolism, and cholesterol synthesis. (Guyton, p1024)

Menopausal symptoms are partly due to a chronic depletion of metabolic resources during the peri menopausal years. The health of your adrenals, and your nutritional state play a big part in an easy transition through menopause. If the adrenals are functioning well, they are more than capable of taking over the production of estrogen. Unfortunately today many women are worn out with a combination of physical, emotional and mental stress, causing the adrenals to pump out stress hormones at an accelerated rate, leaving them feeling fatigued and exhausted. This usually means they look for quick energy foods and tend to make poor nutritional choices, to the detriment of the adrenals long before menopause. (Christiane Northrup MD)

The unpleasant symptoms we associate with menopause have become more common among developed societies in the last 75years such as in America and Europe. In Japan and other cultures with basic unrefined diets, hot flushes do not exist. Stress and a busy lifestyle combined with higher incomes, have lead us to choose quick highly processed, nutrient deficient foods, with a predisposition to heart disease, stroke, osteoporosis, cancer and arthritis.

Once we have reached menopause the standard belief is that menopausal women need estrogen therapy to prevent osteoporosis, and other menopause symptoms because the body has stopped making its own estrogen. (Dr Mercola)

Osteoporosis
Osteoporosis is a disease characterised by the loss of bone density leading to fragile bones and an increased risk of fracture. It is often called the ‘silent disease’ as it can progress without a person being aware of its presence, until they suffer a fracture.
Osteoporosis is not a disease of calcium deficiency. True calcium deficiency results in a disease called Kwashiorkor, which is found only in Third World starvation countries. Bone loss is not caused by ow calcium intake, and calcium taken on its own will not prevent bone loss or osteoporotic fractures. Calcium is important, but there are at least 19 other key nutrients that play a role in the structural integrity and overall health of our bones, such as vitamin D, vitamin K, and magnesium, which if not present in the body will cause bone to lose its calcium.

When blood levels of calcium drop too low, and calcium intake from the diet is insufficient, the body will pull calcium from the bones, and later replace it when calcium levels return to normal. This process can only occur when you choose the right type of calcium, and the body is able to properly metabolise and use it effectively. Vitamin D is the key to calcium absorption. Vitamin D researcher Dr. Michael Holick, says "You can swim in calcium and it will do no good unless you have adequate vitamin D." Without vitamin D your body can only absorb 10–15% of dietary calcium, but when we add in vitamin D, absorption of dietary calcium increases to 30–40%. So, both calcium and vitamin D are necessary to prevent osteoporosis including postmenopausal osteoporosis.
(Dr Susan E Brown PhD)

Calcium has other roles in the body, such as transmission of electrical impulses along nerves, contraction of muscles, and carrying chemical messages into cells. Nearly all the calcium in our bodies is stored in bone being the storehouse for the body's calcium.

Some nutritionists assert that excess consumption of dairy products causes the body to become acidic, which leeches calcium from the system. They argue that vegetables and nuts are a better source of calcium, and that milk products should be avoided. The countries with the highest rates of osteoporosis on earth are Scandinavia, England, Australia, and the U.S. These are also the places with the highest consumption of dairy products. (McDougall, p176) It is thought pasteurized milk, cheese, and butter leach calcium from the body, since these enzyme less, artificial, modern foods cannot be easily broken down and used by the body. The processes to removal these products from the blood takes a lot of calcium stores from the teeth and bones. (Recker). Pasteurization involves the removal of all enzymes via heat. One of the enzymes in milk that is denatured is phosphatase, which has the role of promoting calcium absorption. Without phosphatase, calcium absorption doesn't happen. High intake of phosphorous in soft drinks also depletes the body's store of calcium and encourages bone loss leading to progressive depletion of calcium from bones. Soft drinks should therefore be consumed as a treat and not daily. Diets high in processed foods also encourage a calcium/phosphorus ratio imbalance.

Dietary and lifestyle guidelines may assist in the management of osteoporosis.

Weight-bearing exercise that is not overly stressful on potentially fragile bone is required to maintain adequate bone density and strength.

Optimising diet by reducing intake of pro-inflammatory foods (saturated fats, dairy, and other animal products).

Increase intake of fresh vegetables, whole grains, essential fatty acids, and, in particular, protein as this will help to provide essential nutrients.

Emphasise foods high in essential fatty acids such as oily fish and nuts / seeds.

Eat a minimally processed diet rich in antioxidants, phytonutrients and bioflavonoids.

Protein is essential for connective tissue support, and should be consumed regularly.

Smoking cessation is the highest priority in currently smoking patients.

Minimise intake of caffeine, alcohol and salt.

Reduce phosphate consumption such as soft drinks.

A daily intake of around 1000 mg of calcium is required for a typical adult. Pregnant, breastfeeding and menopausal women have higher calcium needs.

Good dairy free sources of dietary calcium

Whole wheat products
· Vegetables of the brassica family, broccoli, kale,cabbage, bok choy
· Dark green leafy vegetables such as spinach, dandelion greens, mustard greens and beet greens
· Rhubarb
· Canned fish with bones eg sardines, pink salmon, tuna.
· Beans legumes such as tofu, tempeh, black eye peas, and black beans
· Okra
· Nuts and seeds almonds and sesame seeds
· Herbal teas oatstraw, nettle, and red clover

Which calcium should you take?

The type of calcium taken is very important. Calcium carbonate is the least beneficial, and may make the condition worse. Calcium orotate or citrate are the preferred calcium salts. Check your labels, as the most well known calcium product on TV in Australia contains calcium carbonate. Calcium supplements should all include vitamin D and magnesium for a balanced ratio, and researchers are now suggesting that osteoporosis is actually a magnesium deficiency disease, being a major regulator of bone metabolism. (H. Osiecki p93)

In Health,

Kate Porter ND.

Give your kids a head-start for the new school year

The first day of school can be tough! There are so many new faces, new rules and so much new information for your kids to take in. The start of the school year can be filled with anxiety,dread or excitement. Fortunately there are some simple and effective things you can do to give your kids a head start for the beginning of this school year.

Sharpen their mental focus

Herbs that support brain function include Brahmi, Ginkgo and Gotu Kola. These herbs have been shown to improve memory and learning in children by improving their focus and resilience under pressure. These herbs may be particularly useful if your children have poor concentration. These herbs are available from this clinic in a great-tasting, chocolate-flavoured powder that you can mix with water or milk to give your kids a brainboosting shake.

Is the new school year stressing them out?

Many children get stressed and anxious at the beginning of a new school year. Anxiety can interfere with children’s confidence, attention and behaviour and is often associated with ADHD in children. The herb Passion flower can help to calm children whilst improving focus and behaviour. German chamomile is another great herb for children who might be anxious or stressed as it is gentle and calming. Another herb called Zizyphus is also useful for childhood anxiety and stress. The combination of these three herbs can help children get off to sleep as well calming them down if they are experiencing day time anxiety. Other nutrients such as magnesium and calcium also play a role in helping kids ifthey are stressed. These herbs and minerals are best given in a powdered form so you adjust the dose to suit your child’s needs.

Feed their brains fish

Many of you may have heard of the benefits of omega-3 essential fatty acids. It is mainly the DHA component of omega-3 fatty acids that is responsible for assisting with normal brain and visual function. In fact the brain and retina (in the eye) contain the highest content of DHA of any tissues. DHA has been shown in a number of experiments to enhance learning and memory. For children and teenagers who have learning difficulties or students under high pressure, DHA from purified fish oil is an excellent choice. Most children do not eat enough oily fish such as salmon, tuna, mackerel and sardines.

Simple recommendations to maximise your child’s
learning experience:

Make sure your children eat a nutritious breakfast – there are many
cereals out there that contain high levels of sugar, which can affect
their concentration. Choose a whole-grain, healthy cereal for their
breakfast. Eggs are also a great way to start the day, as the protein
can help to maintain healthy blood sugar levels throughout the
morning.
• Get your children off to bed at a reasonable time. Children need more sleep than adults and lack of sleep can affect their learning.
• Get into a regular routine and stick to it; this will make the start and
end of the day less stressful for both you and your children.
• Encourage your kids to talk about their day, this helps them develop
their communication skills and can give you valuable insight into
how they are going. If you sense any problems, discuss it with their
teacher.

Want the best for your children?

These are just some of the great natural options available from our
clinic for optimising the health of your children and helping them
get through these first weeks of school. We have many other natural

health solutions specifically tailored to meet the needs of your kids
so if you want the best for your children’s health, come and discuss
available options with us today.

Waist measurement and your risk of chronic disease

Last week The Rudd Government launched the national Measure Up campaign to tackle obesity – a major weapon in the fight against obesity, aimed at saving lives. The first TV ad aired on Sunday evening, with the Measure Up campaign encouraging Australians to measure their waist. Why I hear you say, because measuring your waist is a simple check to tell if you are at risk of developing a lifestyle-related chronic disease.

We are going to be bombarded with TV, print and radio advertisements, brochures as well as promotions throughout the community including workplaces, shopping centres, GP clinics and community organisations, which I totally applaud. In my practice at Arana Hills, I encourage my clients to make simple changes to their livestyles that have benefits longterm, such as avoiding chronic disease later in life. Simply measuring your waist is the first step toward a healthier and longer life, but it is only one of the symptoms that leads to Metabolic Syndrome and chronic disease.

What is Metabolic Syndrome?

Metabolic syndrome is a condition in which a group of risk factors for Cardiovascular Disease and Type 2 Diabetes occur together. Metabolic Syndrome is now recognized to be a leading cause of the two major causes of death in our society: heart disease and cancer. These are much more common in people with Metabolic Syndrome and increase your risk of heart attack and stroke by around 500%. If a person with Metabolic Syndrome develops cancer it may be much more aggressive.

Having Metabolic Syndrome is also a very high risk to abnormal blood sugar with most people eventually developing diabetes. Treatment of Metabolic Syndrome and the many conditions that are related to it often involves improving our ability to regulate our blood sugar.

How do I know I have Metabolic Syndrome?

You may have been diagnosed with some of the following:

High Blood Pressure
Diabetes or “Pre Diabetes” (at risk of Diabetes)
High Triglycerides
Low good HDL cholesterol
Carrying extra weight around your waist or a “beer gut”
Family history of Diabetes, Heart attack, or Stroke

The Other Symptoms of Metabolic Syndrome

While Metabolic Syndrome causes the above features of the condition, it may also be responsible for other symptoms you may be experiencing.

The other symptoms of Metabolic Syndrome include:

Skin: Typical skin features are a darkening and roughening of skin and skin tags.

Reproductive (Female): Polycystic Ovarian Syndrome, early puberty, absent or infrequent menstrual periods and infertility.

Reproductive (Male): Impotence, loss of libido and prostrate problems.

Nervous System: Depression, migraines and headaches, memory.

Sleep: Snoring and sleep apnoea (stopping breathing in sleep). These can lead to fatigue and daytime sleepiness.

What causes Metabolic Syndrome
Many factors are responsible for the initiation of Metabolic Syndrome. It is primarily due to the effects of an unhealthy lifestyle, such as lack of exercise, poorly managed stress, and a high calorie highly processed nutrient deficient diet. These factors can throw your body out of balance and you lose the ability to regulate the levels of fat and sugar in your blood. This can cause many of the other symptoms of Metabolic Syndrome, like high blood pressure and cholesterol.

Do you have Metabolic Syndrome?

What can I do to reduce my risk?
Because Metabolic Syndrome is largely caused by lifestyle, plenty can be done to remedy the condition provided it is addressed early enough. Metabolic Syndrome that is not appropriately managed can lead to irreversible damage to your heart and arteries, kidney, liver, and nervous system.

Keep your waistline trim.
Keeping your weight under control is vital. Metabolic Syndrome usually strikes when people are overweight, or when they have extra weight carried around their waist. Fat which accumulates here sits very close to your abdominal organs, including the liver and makes it harder to keep bad fats out of the blood.

At Kate Porter Naturopathy we can help you with the best ways to lose fat from around the waist, and to keep it off.

What your waist measurement tells you about your risk for Metabolic Syndrome
You can take your waist measurement at home to monitor your risk of Metabolic syndrome. Using a flexible tape measure, measure at the point between the bottom of the ribcage and the top of the hip bone. This level may not be the smallest part of your waist, or inline with your belly button.

The healthiest waist measurement is below 94cm for men and 80cm for women. A measurement above 102cm (for men) and 88cm (for women) is one of the components for Metabolic Syndrome.

Nutrients, Herbs and a Healthy Lifestyle
Maintaining a healthy lifestyle is vital protection against Metabolic Syndrome. Regular exercise, non smoking, a nutritious diet, and stress reduction is all important. Some diets have been shown to be much better than others for people at risk of Metabolic Syndrome, so please ask your healthcare practitioner for dietary advice.

Your Treatment Plan
At Kate Porter Naturopathy we can provide you with an assessment of your risk for Metabolic Syndrome and Cardiovascular disease and help you find your best way to stay healthy.


In Health

Kate Porter ND

Acne Basics

Diet
As a naturopath I see acne is an external manifestation of an internal imbalance, with nutrition being one of the keys to treating it. Excess sugar, trans fats, salty, fried and processed foods cause a buildup of toxins in the body which are excreted through the skin as its way of getting rid of them. This is when we get pimples and blackheads that push through the surface of the skin and is called acne.

Fats
When we eat fats our body makes oils or sebum, which is then secreted from the sebaceous glands. If we choose poor quality fats such as (saturated fats, and trans fatty acids) that come from highly processed and commercially baked products, the body produces oil that doesn’t not flow very well because it’s thick and sticky, clogging pores which can attract bacteria. Good quality oil on the other hand flows well and nourishes the skin. Good oils includes deep sea fish such as tuna, mackerel, salmon, herring and sardines, and plant oils such as flaxseed and olive oil. Approximately three out of four teenagers will suffer with some form of acne during their lives, and while 95 per cent of sufferers are in their teens, the other 5 per cent will develop adult onset acne later in life.

Sugar and diet choices.
When we eat simple carbohydrates such as cakes, biscuits, or white bread they are broken down into sugar and sent into the blood stream. Insulin is then produced to take these sugars into our cells, to be stored as fats for later energy production. The presence of the insulin then stimulates androgens or male hormones to be produced, which increase sebum production, and pimple formation. A recent Australian study followed two groups of teenage boys for 12 weeks, onegroup consuming a low GI, high protein diet, and the other eating a more typical adolescent diet. The low GI group experienced a 50% improvement in their acne symptoms, while the control group (who used anti-acne skin creams) didn't see such results. The low glycaemic load diet was also associated with weight loss as well as a reduction in androgens when compared with the high glycaemic load diet, as was reported in the August 2008 issue of the Journal of the American Academy of Dermatology. (1)
The outcome of this study suggests that a diet of processed foods increases sugar and insulin levels to a high level and make acne worse. Those who consumed the low glycaemic foods (or sugars from foods that take longer to be digested such as vegetables and fruits), have the opposite effect. The research could also explain why acne is more prevalent in industrialised nations, and is relatively uncommon in the developing world.

The other problem with eating a highly refined, sugary and processed diet is the negative effect it has on the good bacteria in the digestive tract. Basically they are reduced in numbers and allow opportunistic yeasts and bacteria to populate the digestive tract. This also occurs when antibiotics are taken, with the need to replace them with Lactobacillus acidophilus. An easy way to encourage teenagers and young children to consume these is by drinking products such as Lemon and ginger, BE Wholegrain Liquid, or Cocobiotic daily, available from Grainfields at http://www.agmfoods.com.au/ Inner Health Plus also has a range of probiotics for adults and children available at the chemist. The Body Ecology diet by Donna Gates http://www.bodyecologydiet.com/ also details the importance of gut flora and health.

Milk and hormones.
Dairy is often high in butterfat and milk sugars, both of which are thought to aggravate acne, but The Harvard Nurses’ Study which studied 47,000 women, found that women who drank milk were more likely to have acne. Interestingly the problem was not the milk fat, because skim milk was worse than full-fat. Dermatologist Bill Danby from the Dartmouth Medical School believes that hormones are to blame. Cow’s milk contains many hormones, including a type of testosterone called DHT that is known to cause acne. High amounts of hormones are produced by cows, especially pregnant cows, and these are present in their milk. When these hormones are broken down they turn into dihydrotestestosterone (DHT), a molecule that switches on oil-making cells, as mentioned earlier during insulin production. US researcher Dr Jerome Fisher conducted a clinical study of over 1000 acne-prone teenagers over 10 years, and noticed their acne symptoms reduced when their milk consumption did. (2)

Water
The cells in our bodies /skin need water to function properly, and when they become dehydrated they cannot take in nutrients or expel waste products efficiently, therefore becoming constipated. The pores of the skin then become blocked and pimples form. When the body doesn’t have enough water, it will try to conserve what it has, and fluid retention results putting pressure on the skin causing more pores to become blocked. When skin cells are not able to function properly there is less ability for the cells to repair and nourish the skin.

Stress
It is common for stress from work, study or relationship and financial issues to bring on a breakout. Studies in Germany have shown that the hormone corticotrophin-releasing hormone (CRH), caused production of oily skin when released from the sebaceous gland. Dermatologist Dr. Jerome Litt believes that stress and acne are linked, adding that in stressful situations there is also an increase in testosterone and androgens (male hormones), which accounts for increased oil production. Stress also affects metabolism, appetite and the motivation to exercise and eat healthily, which may make acne symptoms worse. Exercise and dry skin brushing encourage the lymphatic system to release toxins through the skin and avoid build up in the body by providing oxygen to the skin cells. Exercise increases metabolism, balances hormones and reduces stress.

Cosmetics and Medications
The use of products containing oily substances such as mineral oil, rich creams or make up and petroleum based products can set off or worsen acne. Some cosmetics can irritate the skin and flare-up acne. Certain medications like steroids can also stimulate acne production.

Nutrient deficiencies
Deficiencies of zinc, essential fatty acids (omega 3) and vitamin A may cause skin problems, as they are important nutrients for the skin. If the skin is dry, flaky, inflamed, has blackheads or whiteheads, this may suggest an essential fatty acid deficiency. Zinc prevents scar formation and is essential for repair of the skin. Rough, thick or acne prone skin may be a sign of vitamin A deficiency.

Aromatherapy
Aromatherapy for Scentual Awareness by Karen Day and Judith White.
ISBN 0-947266-04-6 . Gives a good regeime for skin care using natural products.


References.
1. Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. 2007. The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial. J Am Acad Dermatol. Apr 18; [Epub ahead of print]

2. Adebamowo, CA et al. High school dietary dairy intake and teenage acne. Jour AmerAcad Derm. 2005. 52( 2): 207-214

In Health,
Kate Porter ND.

Iron deficient anaemia

Are you feeling tired, exhausted, breathless, dizzy, having palpitations, headaches, suffer cold hands and feet, and poor concentration? These are some of the symptoms of iron deficient anaemia, but please do not diagnose yourself. Have a blood test and be guided by your Doctor or Naturopath, as taking extra iron when you don’t need it can be a problem.

Other symptoms of long term anaemia can be a burning sensation on the tongue, and dryness in the mouth and throat, sores at the corner of the mouth, an altered sense of touch, smooth tongue, possible brittle and spoon shaped nails with vertical stripes, pica which is a craving for a specific food or substance, brittle hair, and difficulty swallowing.

Anaemia can occur due to a number of different situations.

Iron is not very well absorbed in the body, and those with a low intake of iron such as vegetarians, may not be getting the minimum 10-20mg of iron through their diet.

Children and teenagers who are having growth spurts also have an increased need for iron that may not be being met through their diet.

Pregnancy and breast feeding puts increased demands on the body for iron, but your doctor will advise you if your iron levels are low.

Heavy menstrual bleeding commonly causes anaemia, such as in the case of uterine fibroids.

Stomach ulcers or bleeding in the gastrointestinal tract may be another cause of anaemia, such as inflammatory bowel disease, Crohns disease or Ulcerative Colitis.

Diarrhoea may cause anaemia due to the fact that iron and many other nutrients are not absorbed due to the increased transit time.

The use of antacids can also cause anaemia, because antacids reduce the digestive function of the stomach causing food to be poorly digested, causing iron and other vitamins and minerals to be poorly absorbed. It is important to check with your Naturopath that you do indeed have high stomach acid and not low stomach acid, which may cause symptoms of reflux and heart burn. (See May Indigestion blog) Age of course also reduces our digestive function and may cause anaemia due to poor absorption.

Vitamins and minerals that are co factors, or help iron to be absorbed may also be deficient in the body due to poor nutritional intake which may cause anaemia, such as B12, vitamin C, amino acids, folic acid, zinc, and vitamin A.

There are many iron supplements on the market, and it is important to know not all supplements are the same. Those containing iron sulphate often cause constipation and stomach upsets. Iron amino acid chelates on the other hand are much better choices as they are a more absorbable form of iron. The ideal iron supplement should also contain vitamin C, folic acid, and B12 for proper absorption and use by the body. If iron supplements still cause constipation I suggest supporting your digestive function with 1-2 hydrochloric acid tablets with protein meals to help the digestive process, or 2 teaspoons of apple cider vinegar in ½ glass of water half an hour before meals. Vitamin C 500mg should be taken with iron rich foods to aid absorption. Powdered vitamin C is easily mixed with water or added to juice.

Nettle, yellow dock and dandelion root are high-iron containing herbs and can be taken as teas, or mixed into a tonic by your Naturopath in liquid form.

Vitamin A also aids iron absorption.

Ideally we should try to eat iron rich foods in our diet.
Liver Dried figs 3-4 a day
Red Meat Rice bran
Egg Yolk Mustard greens
Dried apricots Lentils
Prunes Watercress
Parsley Seaweed dulse
Green Leafy vegetables
Legumes
Blackstrap Molasses 1-2 tablespoons a day


Avoid foods which inhibit iron absorption.
Tea Spinach
Coffee Kale
Bran Rhubarb
Almonds Nuts
Cashews Beans
Chocolate Rooibos
Fennel Beer
Softdrinks Redwine


In Health,
Kate Porter ND.