Homocysteine: The silent cause of heart disease

We are all too familiar with cholesterol numbers and blood pressure causing heart disease.  The total cholesterol number is not the most useful, knowing the breakdown and ratios in the components, triglycerides, LDL and HDL cholesterol is important.

What we have not heard a lot of is homocysteine.  High homocysteine can lead to hardening of the arteries, blood clots, stroke, heart attack and dementia.  So, what is homocysteine?

Homocysteine is an amino acid. Homocysteine converts into methionine and cysteine, 2 amino acids that we need.  However, in nutrient depleted individuals, the breaking down of this amino acid does not complete raising blood levels of homocysteine.  High homocysteine can damage the lining of the arteries and create blood clots leading to heart attacks and strokes. 

Smoking, regular alcohol consumption, increasing age, kidney disease, autoimmunity are risk factors for high homocysteine.  Not all patients with high homocysteine have symptoms.  This is the danger and can make this a silent killer.  So what symptoms do you need to pay attention to?

•        Tingling sensation in the hands, arms and feet
•        Dizziness
•        Fatigue
•        Recurring mouth or tongue ulcers or sores
•        A general sense of weakness or malaise
•        Pale complexion

Genetic factors, MTHFR gene polymorphism can also be the cause of high homocysteine.  There are many diet and lifestyle factors that influence homocysteine.  Perhaps that is why there is not a ‘drug’ for treating this marker!  In conclusion, homocysteine is an independent heart disease risk factor that is modifiable by nutrition and exercise.

Discuss this with your health care professional and order a blood test to see what your homocysteine levels are if you are concerned.

What is naturopathic medicine? Is it safe?

This week 27 Sept to 2 Oct 2021 is Naturopathic Medicine Week.  So, what is naturopathic medicine, and is it safe and effective?

Naturopathic medicine uses the healing power of nature combined with scientific functional and pathology tests to help you achieve vitality and wellness and prevent and/or delay degenerative disease.  

The 6 important principles of naturopathic medicine are:

1.       First do no harm.  Naturopathic medicine selects treatments that are more gentle on the body and have minimum risk of harmful side effects.  

2.       Treat using the healing powers of nature, which includes dietary, lifestyle, nutrition, acupuncture, breathing, bodyworks and herbal medicine interventions.  

3.       Treat the cause, not just the symptoms.  When we treat the cause, we remove the underlying reason why the patient has that problem. Treating the cause requires a detailed evaluation of the reason for the illness which may originate in many areas.

4.       Treat the whole person.  Naturopathic medicine recognises that the physical, mental, emotional, spiritual, environmental, social and genetic factors play a role in a person’s state of wellness.

5.    

   Doctor as teacher.  Naturopaths empower patients to take back their health in their own hands and achieve wellness.  Understanding how the body works, and what creates the obstacles to wellness for each patient helps patients to proactively seek and enjoy wellness.

6.       Prevention – naturopathic medicine aims to prevent disease and attain optimal wellness through education and promotion of healthy ways of living.  Toxins have become the primary drivers of disease.  The concept of prevention in the role of toxins in disease gets us to remove and minimise these exposures and where we have consumed them, to detoxify them safely out of our bodies.  (Toxins include heavy metals and man made chemicals.)

If you have recurring symptoms, chronic health issues, naturopathic medicine is very useful to assist in such situations, making changes in dietary intake, evaluation of adequacy of nutrition, lifestyle choices, evaluate environmental factors and the impact of stress and emotions on your states of health.

 

Why are you feeling so fatigued? Is your constant tiredness robbing your quality of life?

As a collective human race, we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in.

A far cry from the simpler hunter-gatherer world our genes evolved in, each day we are exposed to an increasing amount of stressors, such as:

• The psychological impact associated with finances, relationships, work or health issues;
• Processed foods;
• Being overfed and undernourished;
• Poor sleep quality and/or reduced quantity;
• Electromagnetic field (EMF) exposure emitted from smartphones, TV’s, Wi-Fi etc. and excessive use of these digital devices;
• Environmental toxins through air pollution, plastics and synthetic home/personal care products;
• Sluggish liver, kidneys and bowels;
• Adrenal and/or thyroid issues;
• A dysregulated body clock due to prolonged artificial light exposure; and
• Prolonged periods of sitting.

 

As the body can’t differentiate between psychological and physical triggers, these factors cumulatively activate the stress response, increasing the demand and strain on the body’s energy reserves. Unsurprisingly, this is making us tired. 

One primary reason for this stress-induced fatigue is that nutritionally, the demand for energy is greater than what is being supplied by what would be considered a balanced diet. This nutritional deficit is akin to speeding down the highway with 100 places to be, whilst unknowingly having the handbrake on the whole way. You’ll reach your destinations, but it’s going to take a lot more effort! In order to get everything done, it’s clear you’re going to need to pull over, take off the handbrake, and continue your journey with more ease.  The handbrakes can be in the food you eat, the lack of nutrition you are having, the sluggishness in your liver, kidneys, bowels, adrenal and/or thyroid or in your mitochondria itself.

 

Mitochondria Matter Too!

Having a nutrient intake that doesn’t meet your energy demands impacts your entire body. Within each of your cells, there are clever components called organelles, the microscopic contents that carry out your cells functions.  One of these organelles is the mitochondria, which look after energy production, and work tirelessly to provide your cells with a constant fuel supply.

However, these mitochondria are extremely sensitive to psychological and physical stressors, which as we have already discussed, place a burden on our energy requirements. The nutritional depletion and cellular damage that can occur from stress therefore overly tax our mitochondria, comprising their function. The result, poor mitochondrial function, then leads to a reduction in overall energy supply and the presentation of fatigue.

So, in the midst of modern day stress, how do we meet these increased energy demands and kick fatigue to the curb?

 

Luckily there are several key nutrients that help support and protect your mitochondria against the brunt of daily stressors, which include:

 Co­enzyme Q10 (CoQ10):

• A vital nutrient used by your mitochondria to produce energy, with research showing low CoQ10 stores are linked with increased susceptibility to fatigue states and chronic disease.
• In addition to fatigue, stress is another cause of oxidative stress and inflammation in the body. CoQ10 carry’s strong antioxidant actions, helping to protect your mitochondria, and overall body, from the cellular damage that can occur from stress.

Magnesium:

• This essential mineral is needed by your body to help convert the food you eat into energy.
• Also, a magnesium deficiency makes you more susceptible to stress, whilst stress depletes your magnesium levels – resulting in a vicious cycle.

B Vitamins:

• B vitamins are required by the mitochondria to create molecules of energy, but can become depleted in states of stress. B vitamins also work to blunt the impact of stress on your body, and modulate the production of stress hormones (e.g. cortisol).  A good place to get adequate B vitamins is from nutritional yeast, or if you do not methylate well, use methylated B vitamins.

 

Other reasons you might be feeling tired, and how you can fix it

When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, because so many factors can affect your energy. To help, here is a list of common causes of fatigue, with practical solutions to re-energise you.

Poor sleep

In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep, or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or working on your laptop? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having healthy habits, you are still not sleeping well, there are effective, natural options to help.

Dehydration

Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water ( you should aim to achieve 30ml/kg per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.  Potassium is an important mineral to help our body stay hydrated.

Stress

Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out.  Improving your stress management through meditation, exercise or speaking to a counsellor, may increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so making sure you get enough of this important mineral can help improve your energy levels.

Viral infection

When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and coriolus), alongside nutrients such as zinc and vitamin C can make a massive difference to your energy, putting pesky post-viral fatigue to rest!

Mould exposure

Exposure to mould from water-damaged or damp buildings can trigger your immune system and cause fatigue in a similar way to viruses. If you have noticed water damage in your home, consult with a qualified natural healthcare practitioner to get on top of mould-related illness by supporting your immune system. 

Low iron levels

If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which has been associated with fatigue.  If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status.

Mental health issues

The topic of mental health is important to understand, as individuals experiencing depression may not immediately recognise symptoms such as fatigue, poor appetite, constant frustration, and profound feelings of indifference as part of a mental health diagnosis. If these symptoms sound familiar to you or a family member, seeking support and reaching out to qualified healthcare Practitioners is the first step in addressing mental health issues. Eventually, managing mental wellbeing can help resolve symptoms such as fatigue, and support overall health and wellbeing.

 

Low blood sugar

Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, like a plant based protein smoothie, followed by protein-rich wholefood snacks (such as boiled eggs and nuts) as the day goes on.

Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, wholegrains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek the advice of a qualified health Practitioner who can help choose the right combination for you.

 

Which Diet is Best?

I have often been asked this question – which diet is best?  Nutrition is probably the only art and science that can be both right and wrong at the same time.  Why?  Simply because we are all unique and one man’s meat is another man’s poison.

The common ones are:

1. Paleo (eating foods that our hunter gatherer forefathers used to eat, no grains or legumes)
   
   
2. Keto (over half your caloric intake is from fats, about 30% from protein and approximately 10% from carbohydrates)
   
3. Gluten free (eliminating wheat, rye, barley, oat, spelt and kamut)
4. Dairy free (eliminating all foods made from the milk of a cow, goat or sheep)
5. Vegetarian (mainly plant based with some eggs, dairy, honey) 
   
6. Vegan (no animal products at all)
7. Low fat (when fat is taken out, the mouth feel changes, satiety factor is reduced so other flavours, salt and sugar is enhanced to make the food palatable)
8. FODMAP (where specific carbohydrate containing fructose and the various saccharides make digestive symptoms worse)

Each diet has its own merits and demerits, some more than others.  Ultimately it depends on the health objective (do you want to lose weight, gain weight, increase your energy, eliminate bloating, flatulence, gut pain or diarrhea or constipation or reduce pain), the genetic make up and the presentation of health or disease.  There are some strong indications of certain diets consistently being useful for a lot of the times with certain conditions, e.g. gluten and dairy free with IBS or eczema.  In times that the benefit is not there, there is a deeper underlying cause.  The most important aspect of any diet or treatment is to identify the underlying driver of that imbalance.  Sometimes the underlying is simple to identify, other times, most tests, functional and pathology tests have to be employed to work out what caused the symptom(s).

In summary, no ONE diet is the best.  What we do know is best is feeding ourselves only until we are 80% full at a meal and to have a proper break from meals between dinner and breakfast, hence the name break-fast.  We are designed to be fasting at night, or what is better known as time restricted eating.  Whilst we could be feasting during this holiday season, just remember to have a break from feasting after those big, rich meals to allow your body to recover and have a break!  Make 2021 your best year yet, feel the vitality and confidence!

Dirty Dozen and Clean Fifteen 2020

 The Environmental Working Group (EWG) most updated Dirty Dozen 2020 list:

1.  Strawberries

2.  Spinach

3.  Kale

4.  Nectarine

5.  Apple

6.  Grapes (note this if you eat raisins)

7.  Peaches

8.  Cherries

9.  Pear

10. Tomato

11.  Celery

12.  Potato

These top dozen fruits and vegetables have the most pesticide contamination and would pay to buy and eat organically.

The Clean Fifteen list comprises fruits and vegetables that have the least pesticide contamination on them.  When considering your grocery budget, these are the ones where conventionally grown ones can just make it into the shopping basket.

1. Avocado

2. Sweet corn (whilst this may not have much pesticides, beware of GMO)

3. Pineapple

4. Onion

5. Papaya

6. Sweet pea

7. Eggplant

8. Asparagus

9. Cauliflower

10. Cantaloupes

11. Broccoli

12. Mushroom

13. Cabbage

14. Honeydew

15. Kiwifruit

30 min dinner patties

On busy weekday nights after a long day at work, I want to feed the family quickly and have some relaxation time before bed.  I typically want to get dinner out in 30 minutes.  If you are like me and like quick, easy and nutritious meals, here is an idea.  From preparing to serving, these meat patties took less than 30 minutes.

Ingredients:

600g mince of your choice

1 bunch coriander chopped

1 large thumb piece ginger, grated or finely chopped

2 tsp tapioca flour (as binder and reduce moisture)

Braggs liquid aminos to taste

salt and pepper

Mix all the ingredients together.  Mould into patties on your palms.  Heat coconut oil in a pan and pan fry for 5-8 minutes on each side or until juice comes out clear.  The time is dependent on how thick you make the patties, the thicker it is, the longer the time.

Coronavirus COVID-19 - Be Prepared Emergency Kitset

We are going through uncertain times and things are changing on a daily basis.  It is good to be prepared, do not panic, and if you have not done your shopping, I would suggest you do it to prepare about 2 weeks’ worth of supplies  Be prepared, in case you need to self isolate.  This is what I would make sure there is adequate supply for 2 weeks.

•           Canned tuna/ salmon/ sardines
•       Cold smoked salmon that are vacumn packed can stay in the fridge for 2 weeks
•           Dried beans and lentils
•           Dried sea vegetables like wakame, kombu
•           Miso paste that you can store in the fridge
•           Frozen vegetables like broccoli, cauliflower, spinach, beans, peas that you can store in the freezer
•           Garlic, ginger and onions
•           Brown rice/ buckwheat/ millet/ quinoa/ amaranth
•           Eggs
•           Olive oil or coconut oil
•           Dried herbs for flavouring – e.g. rosemary, basil, coriander seeds, mustard seeds, paprika, etc.  If you  are self sufficient and grow herbs in your kitchen or garden, that would be a substitute for dried herbs.
•           Salt, soya sauce or tamari, apple cider vinegar or balsamic vinegar
•           Raw dried nuts and seeds
•           Some extra lean meat/ chicken that you can store in the freezer
•           Tissue paper and toilet paper (yes, have some toilet paper in case you run out!)
•           Toothpaste, mouth wash, body wash, shampoo
•           Sanitary pads or tampons (for menstruating women)  

When you are prepared, you will not panic.  There will be those of you who are on specific dietary interventions and need more of something and less of others, you will need to tailor this list to your specific needs.

Do you need to worry about the coronavirus COVID-19?

With the World Health Organisation declaring the coronavirus (COVID-19) a pandemic and massive panic and uncertainty going on around the globe, people should look at facts and take smart action to reduce their risk.  Most importantly do not panic but take the necessary precaution and plan ahead with an emergency kit set (which I will share in the next blog).  Supporting your immune system is important as the weather changes anyway, as we are going into the colder months.

Here are some facts about the COVID-19 virus:

1. The symptoms of COVID-19 and the flu are very similar – fever, cough, fatigue, and in severe cases, difficulty breathing
2. 85% of people who contract it will have mild symptoms
3. Those who suffer severe symptoms and complications often have other chronic diseases like heart disease, diabetes and lung disease and the elderly.  Smokers are also at higher risk.
4. This virus spreads through mucus membranes.  There has been a run on masks, but are they really protective?  According to Dr William Schaffner, an infectious disease specialist at Vanderbilt University in Tennessee, the answer is NO. A more specialized mask, known as an N95 respirator, can protect against this coronavirus.  However, it is not recommended as it is challenging to put on these N95 masks properly and wear them for long periods of time. (source:  https://www.livescience.com/face-mask-new-coronavirus.html).
5.  It is also not wise to have a run on these masks as medical workers are hospitals will need them. If you are sick, then please use a face mask but what you really should be doing is stay home and refrain from sharing your pathogens with other people.  
6. Talking mucus mebranes, should we also have a run on goggles? If you are using masks without goggles, you need to think again.  
7. The coronavirus can live on inanimate surfaces for up to 9 days.  Hand washing is really important.
8. Children who have contracted this coronavirus seem to have mild symptoms compared to adults.  However, this may pose a risk to the adults in the family, or elderly, as they may not be aware that the children have the said virus.
9.  Wash your hands with warm water and soap regularly.  It is a better strategy compared to hand sanitisers.

Preventative measures:

1. Wash your hands with warm water and soap regularly.  It is a better strategy compared to hand sanitisers.
2. Support your immune system – take Vitamin C in the form of sodium ascorbate – we have lots of sodium channels in our body to take in vitamin C.  Take about 3000mg of sodium ascorbate daily in split doses of 1000mg, 3 times a day, upto maximum bowel tolerance.  Vitamin C is water soluble so splitting the dose is beneficial.
3. Take Vitamin D, get free Vitamin D from the sun, and orally if your levels are low to have the protective effect.
4. Zinc is a crucial mineral for the immune system.  Keeping this level in check will help your immune, gut and skin health.  We have simple test in clinic to assess your levels of zinc.
5. Eat lot of vegetables, some of which need to be dark coloured vegetables.  I made a beautiful kale and beetroot salad which I’m sharing the recipe on this website.
6. Keep a healthy microbiome, by eating whole foods and cutting out junk food and unnecessary, especially recreational drugs.  If you gut is healthy, adding fermented foods is useful.  However, if you suffer a lot from gut pain, bloating, diarrhea and/or constipation or alternating between the two, you can get a worsening of symptoms when you introduce fermented foods.  You will benefit from healing the gut first before adding fermented foods.  A Complete Microbiome Profile can be ordered to understand your microbiome, gut integrity, enzymes and digestive function.
7. 70% of your immune system reside in your gut.  If you have problems in the gut, fix it now.  Some patients with no overt gut symptoms but have autoimmunity should also be working on the immune system in the gut.
8. If you suffer from colds and flu in the winter typically, this is a good time to start on an immune enhancing tincture.
9. Maintain a positive state of mind.  It is easy to get panicky with the doom and gloom and uncertainty worldwide as the media keeps reporting.  The panic will do more harm than the virus.  Economically, we are already seeing the effects on stock market, tourism declining, restaurant businesses needing to shut down and the list goes on.  Be smart.  Manage your risk.  If all of us play our part in supporting our immune system and maintaining hygiene, we will conquer this pandemic.
10. Have enough rest.  Avoid late nights on Netflix.
11. Avoid crowded places.  Keep a social distance.  We will conquer it, and life will return to normal.

Support your immune system during the coronavirus (COVID-19) pandemic

With the coronavirus pandemic (COVID-19) and increasing number of people being infected, it is only prudent that everyone of us should be supporting our immune system.  Why wouldn’t you?  The statistics show that the number of deaths has way surpassed the number of deaths during the SARS epidemic in 2003 and MERS epidemic in 2012.

Put a group of people in a room and have the same virus present, not all the people are going to come down with the disease.  Those who are immune compromised or have other ongoing health issues (also called comorbidities) will be the ones most susceptible.

In situations like this, it is wise to be proactive rather than reactive.  Sure, put on your masks and wash your hands with soap and warm water for at least 20 seconds(basic personal hygiene) and avoid crowded places, but what else?

Here’s what you can do:

1.    Get your vitamin C up.  Lots of fresh fruits and vegetables are good sources of vitamin C, but only if they are fresh.  If you have irregular intake of fresh fruits and vegetables, you should supplement.  I would recommend the sodium ascorbate form of vitamin C rather than any other form considering bioavailability and cost effectiveness, about 3000mg or upto maximum bowel tolerance. 

2. Increase your antioxidant intake.  This comes easily from dark coloured fruits and vegetables, minerals like zinc and selenium , and vitamins A, C and E.

3. Get your vitamin D from the sun, eggs, sardines, shitake mushrooms.  Get a test at Labtest to know your levels.  If your levels are too low, supplement.  If you just need to maintain, get vitamin D from the above sources.

4.  Keep your body alkalised.  Adopt a 80:20 rule when it comes to alkalising and acidifying foods.  Minerals like potassium, magnesium and calcium increases alkalinity.  Squeeze half a lemon in water or 1 Tablespoon of Apple cider vinegar in water daily.  Detox if you feel sluggish, heavy or tired. 

5. Manage your stress.  What do you do to de-stress?  Do you practise yoga, deep breathing exercises, have a hobby, go for a walk, exercise or keep a pet?  These activities can help to de-stress. 

6.  Adequate amount of sleep.  Making sure that you have restorative sleep is crucial to building a strong immune system.  Lack of sleep with difficulty getting to sleep or staying asleep can wreck havoc on your immune system.  An express detox, increasing mineral intake and keeping a healthy gut microbiome is important to maintaining good sleep.  

7.  Hydration, keeping your fluid intake adequate is absolutely crucial.  30ml/kg of body weight is what you require daily (excludes coffee and alcohol). 

8.  Do not panic – there is no reason to panic.  Although it seems like this pandemic has spread far and wide, the mortality rate is relatively low compared to SARS and MERS.  The best strategy is still preventative and keep your immune system healthy is crucial. 

9.  If you love herbs, use them.  Immune modulating herbs are useful in supporting the immune system.  When a virus infects a body, it latches onto the surface and enters through a vesicle.  Once it is inside this vesicle, the virus releases its RNA and hijacks the cells mechanism to produce viral proteins.  These viral proteins assist with the virus replication.  Nature has provided us with many antiviral herbs and essential oils. 

Culinary herbs like garlic, ginger, oregano, turmeric (ingested internally) and essential oils of tea tree, clove and eucalyptus put into a burner or used to clean surfaces can be good preventative measures.  NOTE: DO NOT ingest essential oils, these should only be used externally.  

10.  Eat good nutritious food, lightly cooked, steamed, stewed, baked or panfried.  Avoid processed foods.  

11. Cut down on sugar, high fructose corn syrup, glucose syrup and artificial sweeteners.  If you have diabetes or are prediabetic, this is the best time to naturally work on improving your blood sugar control and support your immunity.  

12.  Have plenty of rest if you are coming down with an infection and do not attend work or school or any social events.