Long Term Use of Paracetamol for Low Back Pain is Ineffective and can be Harmful

In a published study in the British Medical Journal, BMJ, of 31 March 2015, 12 high quality studies of the use of paracetamol and the treatment of low back pain and osteoarthritis have shown some very interesting results in terms of its efficacy and side effects.

Low back pain is a main cause of absenteeism and according to the World Health Organisation, low back pain is responsible for more than 100 million workdays lost per year in the United Kingdom and the loss of 149 million workdays or US$200 billion a year in the United States.  We do not have the numbers for New Zealand but using per capita calculation, this should approximate 2 million workdays lost here due to low back pain.

The BMJ reported that negative side effects from the use of paracetamol included liver toxicity, kidney disease, gastrointestinal problems and in some cases may even cause premature death. These negative side effects are suffered even though paracetamol has been shown to be ineffective in the treatment of low back pain.

Most people with low back pain do not have a serious problem in the lower back like fracture or nerve issues.  Low back pain is commonly caused by muscle, ligament, disc or facet problems.  Treatment with microcurrent by increasing the energy going to the specific cells to allow cellular detoxification and healing can help alleviate low back pain.  In Traditional Chinese Medicine, low back pain is caused by low kidney energy.  Many patients with low back pain, especially the elderly will also have knee pain.  Acupuncture is proven to help.  These are more natural non-pharmacologic treatments without the side effects that pain killers like paracetamol has.  Weight loss to reduce the burden of carrying an overweight body, physiotherapy and pilates are all useful.

So, the next time you hear of a family, friend or workmate suffering from low back pain, suggest other therapies to them if they are reaching for paracetamol.

Sleep Hygiene to improve the Quality and Quantity of a Night’s Sleep

Sleep problems are common these days and are often worse in summer.  Whilst there can be many problems that lead to poor quality and lack of sleep, maintaining good sleep hygiene can help to alleviate some of the problems.  If pain is keeping you awake, make sure you address the problem so that you are not constantly woken up because of pain.  If frequent urination at night is a problem, investigate the possibility of benign prostate hyperplasia or chronic nocturia which should be treated.

Here are 10 tips to help you sleep better:

1. Keep a journal of the things that need to be done the next day.  You can keep the journal beside your bed so that tasks can be dumped into the journal and you will revisit them in the morning.
2. Do not have constant exposure to computer screens 2 hours prior to bedtime.
3. Exercise earlier in the day, especially vigorous aerobic type exercise.  As strenuous exercise can produce lactic acid in the muscles, this can affect your sleep quality.  Gentle exercise that helps increase endorphins are helpful in aiding sleep, but should be done at least 3 hours before bed.
4. Avoid caffeine (tea, coffee and any caffeinated beverages) after 2 p.m.
5. Do not drink massive amount of water later in the day.  Sip your water after dinner and make yourself a chamomile tea to calm down.
6. Make sure the temperature in the room and comfortable for sleeping.  Having too many sheets or inadequate sheets can wake you up unnecessarily.
7. Keep the bed to relaxation, sleep and sex.  The bed should not be associated with work and stress.
8. Obesity is a leading cause of sleep apnoea which is a common reason overweight people do not sleep well.  Reduce your weight.
9. Actively work on reducing stress or your perception of stress in your life.  Being a perfectionist often does not help with stress management, be a realist!
10. Have an aromatherapy bath before bed.  Drop some lavender and ylang ylang essential oil into your bath and relax!

If you constantly have sleep problems, it could be a sign of more serious medical condition and needs to be checked out by your health care professional.

Not all Fish Oils are created equal

A recent University of Auckland study has found the bulk of fish oil pills sold in New Zealand and Australia are misleading consumers with false claims.  The study found the bulk of supplements sold in the two countries were almost a third lower in omega-3 fatty acids than their labels claimed.  Only three of the 32 fish oil supplements analysed by the scientists contained the concentrations of fatty acids listed on the label.  The rest had on average 68 per cent of the claimed content.  The majority of the supplements tested were considerably oxidised, ie. the oils were on the way to becoming rancid, and the price made no difference to the quality of the product.

http://www.stuff.co.nz/life-style/well-good/teach-me/65297838/Fish-oil-sold-in-NZ-is-actually-more-like-snake-oil

There are many benefits that a high quality and highly concentrated fish oil supplement can bring to the health and wellness of you and your family.  Fish oil is important for us at all different stages of our life - during childhood, adulthood and even into old age.  Without doubt, omega-3 fatty acids are part of a balanced diet.  Fish oils rich in omega-3 essential fatty acids are important to enhance general health, as well as supporting cardiovascular and metabolic health, promoting healthy brain development and cognitive function, reducing inflammation and supporting healthy mood.

How do you choose a good quality fish oil supplement?

Although the study did not indicate any relationship between price and the quality of the fish oils, commonsense tells us that if the price is too good to be true, it is most likely the case.  The market is now flooded with fish oil supplements at unbelievably cheap prices.  Just imagine how much oil you can get out of a fish, I hope you would think twice on what sort of oil you are actually getting, next time you think of buying those fish oils at very special prices!

Find out what the manufacturers do to remove and test for impurities, organic pollutants and contaminants such as DDT and other pesticide derivatives, dioxins, heavy metals such as mercury, lead, cadmium and arsenic, as compared to the standards provided by the authority.  If a manufacturer cannot provide or does not have this information, you might want to consider another brand.

Good quality fish oils are manufactured using nitrogen flushing to produce oils that are fresh and are protected from oxidation.  Like all other oils, fish oils can become oxidised or rancid when exposed to heat, air or light.  Anisidine and Peroxide are indicators of the level of oxidation in a fish oil.  Oxidised fish oils can taste and smell very “fishy”.  If you are using liquid fish oil, you will know your fish oil is oxidised when it tastes and smells too “fishy” to be normal.  If you are using fish oil pills, you can always chew into one and check the taste if it is too “fishy”.  Fish oils being fish oils will always taste and smell a bit “fishy”.  Most fish oil supplements will use some kind of flavouring to make it palatable. Check that natural flavouring is used.  You may want to avoid fish oils that have synthetic flavouring or sweeteners as artificial flavouring may mask the taste and smell of the fish oil that has gone rancid.

Fish oil manufacturers that support sustainable fishing and marine conservation tend to source their fish oils from small fish species.  Small fish species generally have less organic pollutants and heavy metal loads than large fish species.  So, check if the manufacturers of your fish oils support sustainable fishing.  If they do, they should have information that they are certified by for example, Friend of the Sea, an independent organisation that audits and certifies products that practise sustainable fishing.

Remember different health conditions need varying levels of omega-3 essential fatty acids (EPA/DHA). Therapeutic amounts of EPA and/or DHA are needed to deal with different health conditions.  High level of DHA is needed to help support normal, healthy brain function as well as improve memory in people with age-related cognitive decline.  For temporary relief of pain and inflammation from arthritis and help maintain cardiovascular health, you will need higher level of EPA.  Depending on the health condition you are trying to address, you will need a fish oil created specifically to help with your condition. 

If you are still confused about what fish oils you should be choosing after reading this article, come and see us.  We can advise you and help you choose the fish oil that best suits your needs based on the health outcomes you want to achieve.

Is Cholesterol really that bad?

Cholesterol lowering drugs are now one of the most prescribed drugs in the world.  It seems like everyone has high cholesterol nowadays!  But, cholesterol is a type of fat that is vital for life. It is a building block for many metabolic processes in the body including making hormones such as oestrogen, testosterone and cortisol, supporting cell structure and making bile. Cholesterol can be found in certain foods such as meats, dairy products and eggs, but most people are not aware that cholesterol is also made by our liver.

Too much cholesterol can be detrimental to your health by promoting fatty plaque deposits in blood vessels, known as atherosclerosis, increasing your risk of cardiovascular disease. But, our bodies need cholesterol to function properly and remain healthy.  Lowering it too much can also be detrimental to your health.  So, managing your cholesterol at a healthy level is key to being healthy and well.

There are two main types of cholesterol: high density lipoprotein (HDL) cholesterol and low density lipoprotein (LDL) cholesterol. HDL is essentially the ‘good’ form of cholesterol while LDL is the ‘bad’ form of cholesterol. If the ratio of HDL:LDL is out of balance (i.e. not enough HDL, too much LDL), this puts you at increased risk of heart disease. So, it is important to look at the HDL:LDL ratio. If you have unhealthy cholesterol balance, specific nutrients are needed to restore the balance between the good and bad types of cholesterol.

Most people can control their cholesterol levels without the use of any prescription drugs.  Remember that you need cholesterol to remain healthy.  So, you can’t just avoid eating foods high in fats.  Also, your liver can play a part in your cholesterol levels.  One thing for sure – you need to eliminate damaging trans fats found in fast foods, fried foods and baked goods. Trans fats increase the ‘bad’ cholesterol.  You need to increase the amount of good fats you eat from fresh fish, nuts and seeds.  Embrace a diet full of whole grains, fresh fruits and vegetables, olive oil and garlic. Cut down on sugar in your diet.  Soft drinks, fruit juices and processed foods frequently contain ‘hidden sugars’. When there is an over-supply of sugar the body converts this to fat, which negatively affects cholesterol balance.

If you are overweight, weight loss is an essential part of reducing your cholesterol levels. Daily physical activity is vital for stabilising cholesterol levels and for weight maintenance.  As well as the dietary and lifestyle strategies suggested, appropriate natural supplements and medicines may also help prevent and/or treat high cholesterol.

It is never too late to improve your health. Simple dietary and lifestyle modifications, along with appropriate supplementation, can add years to your life and life to your years!

Depressed? Changing what you eat may help you get out of it!

Depression is a whole body illness, affecting the body, the nervous system, moods, thoughts and behaviour. It affects the way you eat and sleep, the way you think about people around you and the way you react and think. Food greatly influence the brain’s behaviour. The level of brain chemicals called neurotransmitters which regulate our behaviour are closely related to what we eat and neurotransmitters are closely linked to mood. The neurotransmitters related to mood are dopamine, serotonin and norepinephrine. Low levels of serotonin can lead to depression, anxiety and sleep disorders. The precursor to serotonin is tryptophan, an essential amino acid. Sufficient amounts of vitamins B6, C, folate and magnesium are necessary for the formation of tryptophan.

Here are some changes you can make to your diet to help you deal with depression:

·        A diet high in complex carbohydrates, whole grains, seeds, nuts, brown rice, millet, soy protein, beans and pulses will help you become more relaxed.

·        Consume salmon and turkey. Both are rich in protein and tryptophan. Perhaps that’s one of the reasons we feel good at Christmas!

·        Omit wheat and gluten from your diet. Wheat and gluten have been found to be linked to depressive disorders.

·        Take essential fatty acids like flaxseed oil, fish oil or evening primrose oil. Essential fatty acids aid in the transmission of nerve impulses, which is needed for brain function. Essential fatty acids are also rich in seeds and nuts like pumpkin seeds, sunflower seeds, flaxseeds and walnuts.

·        Some natural supplements that are recommended include 5HTP which increases the body’s production of serotonin, SAMe which works as an antidepressant, Vitamin B complex which is necessary for the normal functioning of the brain and nervous system, Kava Kava which helps to induce calm and relieve depression and St John’s Wort.  Magnesium is a mineral that helps us to relax.  Selenium has been shown to elevate mood and decrease anxiety. These effects were more noticeable in people who had lower levels of selenium in their diets. NZ soil is deficient in selenium. This may explain why so many Kiwis are depressed!  Folic acid deficiency has also been linked to depression, especially in the elderly.   A word of caution - there are contraindications between prescription drugs and natural supplements to increase serotonin production.  Please consult a qualified natural health care professional before taking any of the supplements.

Also, aromatherapy is great for relaxing ourselves and uplifting our moods. A combination of Lavender, Bergamot and Cedarwood is great for rest, relaxation and for an uplift. It can be used as a massage, in the bath, or in a burner.

If you are still depressed after reading this article and making the dietary changes, come in and see what we can help you with! Small steps can make a big difference!

5 Ways to Reduce Sugar Intake this Holiday Season

If you are thinking there is lots of baking, cooking and entertaining to do and you will fall victim to high sugar load this holiday, here are some tips to help you reduce your sugar intake.

1. If you are baking, substitute stevia for sugar.  Stevia is derived from a plan, stevia rebaudina and is extremely sweet.  However, with a zero glycemic load, stevia is a good substitute for sugar for this season’s baking.
2. If you are drinking, don’t just think calories, think sugar as well.  Cocktails and ciders tend to have more sugar than distilled spirits.  Keep hydrated with water.  Have a glass of water for every glass of alcohol that you consume.  For coffees and the classic café fare, a long black will have much less sugar than a peppermint mocha.
3. Freeze your baked goods.  If you are preparing some cookies and tarts for entertaining, freeze them in an airtight container.  Take them out to thaw on the day you are entertaining.  This way, snacking on them on the days leading up to the party day is unlikely as they are stored away frozen in your freezer.
4. Have a plan, especially if you are not the host.  Select savoury treats more than sweet treats and if you want to have sweet treats, take a “sampler” size, not a full portion.  This will reduce added sugar that you consume.  Eat before you go, as functions often start later than the stated time and if you are famished, it more likely that you will pick on the wrong foods.  You can have a Shape Up Protein shake or half a keto bar before leaving for the function.  If you start with the right foods that contain a good amount of fats like salmon, avocado, chicken, turkey or nuts, it satisfies you faster and it is less likely that you will need the sweet stuff.
5. Reduce carbohydrates where possible.  Spuds, rice, pasta and bread contain too much carbohydrates.  Limiting your intake of these will cut down on your sugar consumption.

Just because it is the festive season does not mean that you need to allow sugar to free flow in you and create havoc.  A little sugar here and there is fine, but without being mindful, there can be an overload.  Enjoy the spirit of the season, spend quality time with family and friends and relax and rejuvenate!

P.S.  And if you happen to drink a bit too much, make sure you hydrate yourself post party, with coconut water and have a B vitamin!

Is coconut oil good for you? What oil should I be cooking with?

The market for oils for cooking, is becoming very confusing.  Whilst many are aware that some good oils are important for normal body functions, what constitutes good is debatable, as manufacturers justify why consumers should be using their oil.

Recently, there has been a lot of debate as to the claim made by coconut oil to be a healthy oil.  The rationale for the doubt creation is that there is not enough research to prove it.  How much research is adequate is dependent on who’s looking at it and what you are looking for.  In our quest to combat heart disease and move away from saturated fats (butter and lard) to polyunsaturated fats in the last 30 or so years, the incidence of heart disease has not decreased, if at all it has increased!

I invite you to look at the biochemistry of oil, of saturated fats and unsaturated fats.  What differentiates them is the number of double bonds in the chain.  The main fat in coconut oil is lauric acid.  Coconut oil is a medium chain triglyceride, is easy to process and goes straight to your liver to produce energy, rather than stored.  It is easy to digest and supports thyroid function.  Coconut oil can withstand heating.

Olive oil is a monounsaturated fat, which means it contains a double bond, if you break it, you degrade the quality of the oil.  This is a good fat when used in low temperature cooking or in salads, not in high heat.

Rice bran oil has been a favourite, marketed for it high heat properties.  I have been asked often if rice bran oil is a good oil for cooking.  Information I have been able to access states that approximately half the oil is polyunsaturated and the half monounsaturated, so using biochemistry, is not an ideal oil for heating, because of the many double bonds that the polyunsaturated part of the oil contains.  However, rice bran oil claims a high smoking point.  Smoking point is increased in refined oils, i.e. the process of bleaching and filtering the oil from the naturally occurring ingredients like proteins, enzymes and minerals in the oil increases the smoking point.  The process of bleaching and filtering will result in an oil that is more neutral in taste, has a higher smoking point and longer shelf life. So the higher smoking point in rice bran oil will be from the refining process to allow for that to happen.

Soy, canola and corn oils are polyunsaturated fats.  They are heavily traded commodities, which makes genetic modification appealing for commercial purposes.  I do not favour these oils for cooking.  Some other fats I advise staying away from are margarines.  These products often have a Heart Foundation Tick, with very little saturated fats, but are highly processed.  How do you convert a liquid oil at room temperature into a solid form?  Solidification or hardening.  I’m not sure that the hardening of the liquid oil is not hardening our arteries as well!

In short, I would recommend using coconut oil for high heat cooking and olive oil for salads and stir frying or steam frying.