Val Allen's West Australian 'Mind & Body' Column
This is a selection of some of Val's recent articles which have been published in the West Australian
Three Cheers for Chia Seeds
Managing Osteo Arthritis
The "Burnt Chop" Syndrome
Heavy Metal Toxicity - Are you at Risk?
Swollen Glands
Sea Plant Secrets
Cinnamon & Honey - What a Combination!
Three Cheers for Chia Seeds!
Chia seeds (Salvia hispanica) are really amazing and may prove to be one of the most beneficial super foods for our future. The world's largest producer of chia is a Australian enterpreneural group named The Chia Company - right here in Western Australia!
Chia seeds are readily available through health shop and supermarket outlets and will assist weight loss, cholesterol-lowering, diabetics, indigestion and constipation sufferers, fat burning and for those vegetarians seeking plant proteins and Omega3 fatty acids.
These seeds possess the following powerful properties:-
- 8 times more Omega3 fatty acids than salmon
- 6 times more fibre than oatbran (both soluble and insoluble) for
bowel, cholesterol control and blood sugar regulation
- they form a complete vegan protein (23%)
- 3 times more iron than spinach15 times more magnesium than broccoli
- 4 times more antioxidant value than blueberries
- 7 times more Vitamin C than oranges
- 5 times more calcium than milk in a more easily digestible formthey
contain no gluten
- they have twice the level of potassium than bananas
- they contain 18 amino acids, B12 and Vitamin A
- they are stable without refrigeration their high antioxidant levels
make them very resistant to rancidity in our warm climate.
No wonder they were a powerhouse food of the Aztecs and Mayans from 3500 BC onwards! A small handful of seeds and water could sustain a man doing hard physical labour or soldiering for 24 hours. The original seed crops were grown in South America, however the Spanish conquests depleted most cropping areas. Following crop trials of chia seeds on the fertile Kimberley plains, the Chiatah brand has been available for the past few years. The 2009 NAB Agribusiness Awards for Excellence recognised this company as a key innovator. In the future we can look forward to products such as chia oil, ground chia and chia bran.
Chia seeds are about the size of sesame seeds and can be black or white. They can be eaten - like the Mayan running messengers - as an energy snack, sprinkled over salads or cereals, or incorporated into any baking product lightening the texture of bread. Breaking down the shell when chewing will release the nutrients more efficiently.
Chia also acts like a sponge to absorb toxins,increases colon lubrication and strengthens the bowel's muscle action. This is a wonderful way to keep the bowel healthy, stabilise blood sugars and feel ÒfullÓ to prevent over-eating. Through its high EFA levels it also is a powerful anti-inflammatory tool. This will effect a slow release and conversion of carbohydrates through its mucilloid soluble fibre and when mixed with water or stomach juices, forms a barrier to slow down carbohydrate digestion, breaking down fats and prevent insulin surges. To achieve this, stir 1 to 3 teaspoons of chia seeds into 1 cup of water (3 teaspoons if using for weight control). Re-stir after 10 minutes and drink after breakfast or dinner.
Chia can be sprouted, or used as a gel using 3 teaspoons of chia seeds to 1 cup of water. Once refrigerated, this gel will keep for a week ready to be mixed into yoghurt, salad dressings or baking as needed. As it doesn't become rancid once ground as linseeds do, consider using chia, sunflower seeds and almonds as a more benefical LSA mix to add to your cereal.
Three cheers for Chia!
Managing Osteo Arthritis
Osteoarthritis sufferers frequently find that cold winter days aggravate stiffness and pain in their affected joints. Sadly, by 40 years of age, most people have sustained some damage to weight-bearing joints. Most of us will experience some degree of osteoarthritis as we age; knees and hips are especially vulnerable for elite athletes.
Aching pain in the affected joints coupled with stiffness in joints upon waking usually indicate osteoarthritis. Decreasing mobility is usually experienced as the disease progresses, accompanied by grating noises and swelling of those joints.
Those who aren't quite sure of the mechanism involved in osteoarthritis may find the following explanation helpful:- A joint is the meeting place of two or more bones which allows these bones to move relative to each other. Cartilage (or disc tissue) is a firm cushion within each joint to stop those bones rubbing against each other as they move. Each joint is wrapped inside a tough joint capsule of shiny tissue which is filled with synovial fluid to lubricate that joint; this lubrication keeps the joint moving smoothly without pain.
When osteoarthritis occurs, the cartilage or disc becomes brittle and splits or wears away. Occasionally pieces of cartilage actually break away and float around in the synovial fluid. This usually causes inflammation, tenderness, pain and swelling in the joint. Eventually there is so much breakdown of cartilage that the joint is no longer cushioned causing the bones to rub together with resulting pain and further degeneration.
Naturopaths focus on nutritional remedies to resolve inflammation and support joint repair by stimulating new cartilage growth and connective tissue formation and to support bone strength.
Diet and exercise also play a vital role; excessive weight overstrains joints and some foods, especially the nightshade family, aggravate inflammation. Reducing your intake of potatoes, tomatoes, capsicum, eggplant and oranges can noticeably alleviate joint pain.
Gentle regular exercise such as walking, water aerobics or yoga encourages mobility and assists weight management. Wear walking shoes with cushioning support to reduce the jarring affect on knees, hips and ankles.
Pain, swelling and inflammation can be reduced by taking 4 grams of fish oil daily, however, for the full therapeutic benefit to be achieved, the fish oil needs to be taken continuously for at least 2 months. The good news is that there are also powerful anti-inflammatory herbs such as turmeric, olive leaf, boswellia, devils claw root, rosemary, hops, cinnamon and ginger. These remedies will provide the fastest relief and fortunately none irritate the gastro-intestinal tract, making them safe and effective. However, it is always advisable to seek professional help for prescription-strength herbs for your individual profile. All these herbs heal tissue as well as soothe pain through their bioflavenoid properties.
In most cases, damaged or worn cartilage, disc, tendon and ligament tissue can be strengthened and repaired by using glucosamine sulphate (or chloride), amino acids, silica, magnesium, zinc, manganese b5, b6, iron, Vitamin C and trace elements selenium and copper.
Therapeutic strength levels of the above compounds prescribed by your naturopath frequently delay and in some cases eliminate the need for joint surgery. The best nutritional formulas for strengthening bone tissue and protecting against osteoporosis contain prescription-strength calcium hydroxyapetite, Vitamin D, silica and trace elements of boron.
Joint protection is the smartest way to avoid osteoarthritis, so if there is a family history of osteoarthritis or you are an active sports person, then protect your joints now with glucosamine and fish oil.
The "Burnt Chop" Syndrome
A young mum recently came to consult me to try to improve her energy and health. During our recent long wet winter, she had suffered a series of upper respiratory infections which had left her tired with a dry, persistent cough. For months her three young chidren had been passing viruses between themselves and their parents like a relay baton and whilst everyone else in the family was well again, mum just couldn't completely recover.
Like so many young mothers to-day she was working three days per week as well as raising three very active youngsters. Her comment to me was, "I guess I suffer from burnt chop syndrome". The questioning look I gave her caused her to expand on this: "If there was a barbeque and everything cooked well except for one burnt chop, I'd take the burnt chop". I'm sure most mothers would react the same way - myself included.
The inherent danger with this syndrome is that mothers, as the prime care givers in most cases, have a real duty of care to look after themselves better in order to fulfill the roles they have chosen. There are obvious times that mothers have to put themselves much further up the pecking order so that they can do the best for their families. For instance, this is the reason that airline safety protocol insists that parents fit their own oxygen masks first before fitting their children with them.
The best way of tackling the difficult balancing act of mothers or carers when family members are unwell, or someone is recovering from injury, surgery or a long term disability is, in my opinion, as follows: BECOME THE CAPTAIN OF THE SHIP. This may be just a quick ferry ride or a long voyage if the person(s) in your care has a serious health problem. Whatever the situation, it is essential that your vitality and health enable you to perform at your best. It also means you need to deligate any duties possible to other "crew" members without seeing this as a weakness.
The top priorities are adequate sleep, quality food and some extra nutritional support for your own immunity, energy and nervous system. In the case of the young mum mentioned above we looked at the following "cruise controls":
SLEEP - sleep deprivation is the fastest track to contracting sickness, and disturbed nights with sick children is a real problem. In future her plan is to be on night watch every second night if needed and either her husband or a grandparent will do alternate shifts.
QUALITY FOOD - The temptation in a sick household is to rely on fast food as no-one feels up to the task. This is the time to call in favours; if you ask for help most friends or relatives will willingly help with a casserole or soup, or go shopping for you. My young mum felt it was a sign of her inabilty to cope if she asked for help. No-one is invincible.
NUTRITIONAL SUPPORT - Immune-boosting herbs such as garlic, astragalus, olive leaf, echinacea and sundew would speed up health recovery. Most young working mums benefit greatly from taking a quality B complex supplement and many need extra support from iron and magnesium supplementation.
The most important aspect of staying captain at the helm is to act on the first symptoms of infection; immediately rest and boost your immunity to avert a full blown attack.
Heavy Metal Toxicity - Are You at Risk?
Environmental exposure to toxic heavy metals such as mercury, lead, aluminium, cadmium and arsenic correlates highly with specific health problems. These include lowered energy levels, damage to blood composition and reduced mental and central nervous system functions. Heavy metals enter our bodies through food, water, air and skin absorption and come from our homes, workplaces, agricultural, pharmaceutical and manufacturing environments. A 'heavy metal' is classified as being one in which the volume density is at least 5 times that of water. Mineral analysis of hair tissue can indicate toxicity overloads of specific heavy metals, and detoxification programmes can be actioned through your naturopath or medical practitioner. Intravenous chelation therapy is available for severe cases, but it is rather expensive. Alternatively, less expensive individual programmes are available through natural therapy clinics and include dietary and lifestyle changes where applicable.
Some occupations place employees at greater risk of exposure than others. The following list of sources, toxicity symptoms and associated occupations should alert readers to investigate further if they identify with a significant symptom profile.
Mercury Sources: Dental amalgams, air pollution, batteries, cosmetics, fungicides, insecticides, paint, petroleum products, some saltwater fish and shellfish. Toxicity Symptoms: Anaemia, emotional instability, blood changes, colitis, depression, memory loss, inability to make decisions, tremors, headaches, fatigue, joint and muscle pains, inflamed gums, loss of smell, vision impairment. Occupations at Risk: Dentists, dental technicians, gold miners, medical technologists, petroleum workers.
Lead Sources: Air pollution, batteries, leaded glass, ammunition, porcelain bathtubs, cosmetics, some hair dyes, newsprint, paint, pewter, tobacco smoke. Toxicity Symptoms: Anxiety, anaemia, appetite loss, abdominal pain, constipation, vomiting, confusion, fatigue, hypertension, headaches, miscarriage, tremor. In children - learning difficulties, ADHD hyperactive syndrome. Occupations at Risk: Mechanics, plumbers, welders, printers, painters, renovators, lead lighting technicians, petroleum workers, fishermen.
Aluminium Sources: Antiperspirants, cookware, aluminium foil, antacids, bleached flour, canned acidic foods, lipstick, tap water, food additives, medication. Toxicity Symptoms: Colic, dementia, gastric reflux, kidney or liver dysfunction, loss of appetite or balance, muscle pain or weakness, shortness of breath, behavioural difficulties in children. Occupations at Risk: Plumbers, ducting installers, aircraft workers, welders, miners and refinery workers.
Cadmium Sources: Art supplies, air pollution, cigarette smoke, fungicides, highway dust, incinerators, mining, nickel-cadmium batteries, paint, phosphate fertilisers, ÒsoftenedÓ water. Toxicity Symptoms: Dry, scaly skin, fatigue, hair loss, anaemia, heart disease, emphysema, lowered immunity, hypertension, joint pain, kidney stones, liver damage, loss of smell or appetite, back or leg pain. Occupations at Risk: Mechanics, tyre fitters, welders, plumbers, carpet layers, jewellers, toy and plastic industry workers and those who smoke.
Arsenic Sources: Air pollution, antibiotics given to livestock, meats, pesticides, insecticides, seafood, wood preservatives, chemical processing. Toxicity Symptoms: Burning mouth or throat, abdominal pain, cancer (especially lung and skin), diarrhoea, nausea, nerve pain and poor circulation to hands and feet. Occupations at Risk: Gold miners, metallurgists, landscape workers, carpenters, builders, bricklayers, bore-drillers, concrete workers.
If you identify with significant symptoms do seek professional health advice; wear a mask and gloves if your job carries risk factors and try to consume at least 2 litres water daily.
Leafy green vegetables rich in chlorophyll, seaweed products such as spirulina, citrus pectin and coriander are all excellent dietary foods to bind and detoxify heavy metals. Don't forget to include plenty of fibre-rich, fresh vegetables and fruit to help sweep out these toxic agents and repair damaged tissues. Val Allen Naturopath Perth Natural Medical Clinic
Swollen Glands
We have all either experienced swollen glands when suffering an infection or have seen others with glandular swellings - especially anyone experiencing glandular fever. Whilst we're all familiar with the workings of our major organs such as heart, lungs, liver and kidneys, the role of our lymphatic system and lymph nodes (commonly called glands) seems to be less understood. If we are aware of this key player in our immune system and support it nutritionally we can strengthen our defence against disease and infection.
Our lymphatic system is in effect a major waste disposal system, clearing infection, toxic substances and waste products so that the body can drain undesirable agents through a network of channels and nodes to the spleen. The spleen then filters out toxins and infection and in due course these are eliminated via the liver and kidneys. The transport vehicle for these nasties is the ÒlymphÓ, a colourless fluid containing white blood cells called lymphocytes, which ferret out and destroy infection. The lymphocytes activate the lymph nodes and cause swelling whilst the waste is being transported away by the lymph fluid.
There are approximately one hundred lymph nodes or collection points in our bodies which exist in clusters around our neck and ears, our armpits and our groin areas. Unlike the heart, the lymphatic system has no direct pump and moves tissue slowly by a drainage mechanism. This can be stimulated by muscle action (exercise and stretching), compression, massage (especially lymphatic massage), hydrotherapy, and by drinking plenty of fluids. When surgery has been required to remove some diseased or damaged lymph nodes - as in breast cancer - lymph fluid can stagnate, resulting in lymphodema and a swollen, painful limb. Lymphatic massage and compression sleeves can be helpful and similarly, bioflavanoids such as quercetin and rutin encourage drainage. Exercise whilst elevating the affected limb will accelerate drainage.
As swollen lymph nodes signal our immune system is under attack, prompt action will speed our recovery. In this very early stage, high doses of Vitamin C and bioflavanoids, garlic and Echinacea have been shown to be effective. It is also essential to rest, as this stimulates all healing responses.
Traditional herbs, which can enhance lymphatic activity and increase blood and lymph, flow to the spleen are barberry, golden seal, blue flag, poke root, cleavers, and oregan grape. Many herbalists include these herbs when treating lymphatic congestion.
Some people inherit what naturopaths refer to as Òlymphatic constitutionÓ which infers that problems associated with congestion, sinus and repeated upper respiratory infections are probable. This can be detected by examining the iris of your eye under magnification - try looking into a mirror through a magnifying glass. If the outer perimeter of your iris reveals a string of tiny white dots around the eye, somewhat similar to a string of pearls, then you fit into the lymphatic constitution tag.
If you balk at the idea of eating seaweed, you may be surprised to know that sea plants, especially seaweed and kombu, are frequently used to produce ice cream, jellies, sauces, confectionary, toothpaste and detergent. Sea plants have an advantage over land crops as the seawater in which they grow is rich in minerals constantly being naturally renewed, providing the water is unpolluted.
Nori, kelp, bladderwrack, kombu, wakami and arame are the best known varieties of sea plants, which can be ten to twenty times more nutritious than land vegetables. Seaweed, commonly sold as powdered kelp, has the highest natural concentration of calcium of all foods (ten times greater than milk) and is also rich in B complex, D, E and K vitamins as well as iodine and magnesium. Kelp makes an ideal salt substitute. Kelp, particularly the bladderwrack variety, is mainly grown commercially in cold Atlantic waters and is traditionally used by naturopaths and herbalists to maintain a healthy thyroid function. The iodine content in kelp encourages metabolic processes in the body, thereby significantly reducing one of the major causes of obesity. It increases the body's ability to burn off fat through exercise by supplying a beneficial level of nutrients and oxygen.
Clinical trials have found that kelp assists cholesterol in binding to bile acids and bile salts and enables greater concentration of cholesterol to be excreted. There are also current trials being conducted to determine whether kelp may be of assistance in treating diabetes. Bladderwrack is also used traditionally to reduce rheumatic inflammation and assist in clearing uric acid from the kidneys. Whilst food products containing kelp are suitable for everyone, pregnant or lactating women and those people taking thyroid medication are advised to avoid taking concentrated kelp supplements.
Most people will recognise nori, as it forms the outside wrapper for sushi, or more correctly, nori rolls. It is almost 50% protein, rich in B vitamins and iodine, aids digestion, and is reported to decrease both cholesterol and high blood pressure. Square nori sheets are readily available; slice or crush thin strips and add to soups and casseroles instead of salt for a delicious, nutrition boost.
Kombu is readily found in health food and Asian food shops and is commonly used for tenderising or in stocks and sauces. One strip of dried kombu added to 1 cup of dried beans will reduce cooking time by one third whilst making the beans more digestible and less gas provoking. Kombu contains B vitamins, iodine, potassium, calcium and carotene.
Wakami is now being cultivated on Tasmania's east coast as a result of Japanese ships discharging ballast water containing wakami in these waters during the 1980's. It has since thrived in these unpolluted waters and this olive green plant is now being exported to Japan where it is prized for its high calcium levels and blood-purifying properties. This leafy, salad-type vegetable is mainly sold dried and requires ten minutes soaking before using in stir-fries, soups and salads.
Arame is a thin, spindly, charcoal-coloured vegetable containing high levels of iodine, iron and calcium. It is traditionally used to reduce blood pressure and promote healthy skin, hair, nails, teeth and bones. Arame is sold in dried form and needs soaking for fifteen minutes to reconstitute it - be aware that it will double in volume once soaked. Stir-frying arame in a little oil reduces the 'fishy' flavour and it is a favourite ingredient for Japanese cooking. Soups, broths and casseroles do not need the initial soaking step. Be adventurous and try including some of those wonderfully nutritious sea plants - especially in soups and casseroles - as the weather cools. Maybe these plants are a major sea-cret for Japanese longevity!
Cinnamon & Honey - What a Combination!
Cinnamon has been used for thousands of years to treat all manner of ailments. The main varieties of cinnamon are Cinnamomum zeylanium or verum which is mainly grown in Ceylon and the Middle East and Cinnamomum cassia which is grown in China and Asia. The inner bark of cinnamon is dried and rolled into quills, then crushed into powered form or cinnamon oil is extracted. When used therapeutically, these cinnamon varieties are very useful in treating nausea, vomiting, diarrhoea, rheumatism, arthritis, colds, infections, high blood pressure, poor circulation, female complaints, bloating and indigestion. Herbalists tend to use a stabilised oil extract of cinnamon when prescribing this herb.
Significant research has revealed that cinnamon contains some highly beneficial properties. Cinnamon trials demonstrated antibacterial and antifungal properties. Traditionally cinnamon has been used to treat bladder, stomach and bowel infections and the duration of colds and influenza is shortened. Cinnamon has an antispasmodic effect on the stomach and intestinal muscles by improving digestion and reducing gas, bloating and flatulence. It also clears acidity, reducing the painful inflammation of rheumatic arthritis conditions.
Cinnamon has been shown to stimulate the ability of the digestive system to utilise insulin and is valuable for improving insulin resistance in pre-diabetic people.
Cinnamon demonstrates high levels of antioxidants by activating antioxidant enzymes; these enzymes act as vaso-dilators, stimulating peripheral circulation to the extremities including the brain. This could account for the reputation of cinnamon as a longevity nutrient and its reputation for lowering blood pressure.
The therapeutic qualities of honey as a powerful healing agent are derived from the specific enzymes, iron and vitamin properties it contains. These healing properties are only present in unprocessed, non-heated raw honey. Many would be familiar with the successful treatment of leg ulcers and wounds using honey ointments. For centuries honey has been used in combination with cinnamon in both Oriental and Ayurvedic Medicine, and specific combinations have been credited with alleviating many conditions.
Recently publicity was given to a Canadian Weekly World News article written in 1995 that listed 'cures' for many diseases resulting from scientific research on the use of a combination of cinnamon and honey. However, extreme claims are unwise, but nevertheless it is worth considering some obvious benefits from cinnamon and honey, which, if used judiciously, could provide health benefits at relatively low cost.
Cold and Influenza
Combine 1 tablespoon of honey with a 1/4 teaspoon of cinnamon and
consume daily to reduce the severity of infections and clear the
sinuses. Honey strengthens the white blood corpuscles to fight infection.
Arthritis
Researchers at Copenhagen University treated 200 patients with 1
tablespoon of honey mixed with 1/2 teaspoon of cinnamon powder taken
before breakfast. Within one week, 73 patients were totally relieved
of pain and within four weeks, almost all patients were walking
with greatly reduced pain.
Longevity
In America and Canada, various nursing homes have treated patients
with 1 dessertspoon of honey and 1 teaspoon of cinnamon spread on
bread or toast for breakfast. This combination seems to increase
the flexibility of aging arteries and veins and is heart protective.
Bladder Infections
Two tablespoons of cinnamon and 1 teaspoon of honey in a glass of
lukewarm water daily cleared the infection quickly.
Indigestion and Gas
Studies in India and Japan have shown that 2 tablespoons of honey
mixed with 1 teaspoon of cinnamon relieved indigestion.
Weight Loss
Prepare the following tonic at night; stir 1 teaspoon of cinnamon
into 1 cup of boiling water; cover and stand for 30 minutes to cool
then stir in 2 teaspoons of unprocessed honey. Drink 1/2 cup of
this before going to bed. Refrigerate the remainder and drink before
breakfast next day. This tonic improves and detoxes the digestive
system and seems helpful for weight loss.
Infertility
Ayurvedic Medicine has used honey to strengthen male sperm count.
Taking 2 tablespoons of honey before bed improves male fertility
rates. Far East countries encourage women to apply a pinch of cinnamon
powder in 1/2 teaspoon honey to their gums frequently during the
day to strengthen female reproductive organs and increases fertility.
In Babylon, 4000 years ago, the bride's father suppled the groom
with honey mead for one lunar month hence our word 'honeymoon';
fertility was obviously important to families in that era.
Maybe we need to consider honey and cinnamon on toast as a regular part of a healthy diet for longevity!