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Anxiety

Stress is a fact of everyday life.When stress occurs on an ongoing basis from excess tensions in your life, it may lead to anxiety.

Most people experience anxiety at various times in their life. Fear, doubt, excessive worry and apprehensiveness characterize the negative emotional aspects of anxiety. Anxiety can often produce both mental and physical symptoms.

It is normal to experience anxiety in anticipation for an exam, job interview or risky event. Some people may experience anxiety by hearing about or viewing a fear-inducing event. The average person can take control over these situations by returning to normal once the threat passes. Others may find it difficult and retreat from the world. Chronic anxiety may then exhibit as behavioral deficiencies, such as obsessive-compulsive disorder, excessive shyness, unreasonable phobias and persistent negative thoughts.

Panic attacks may then accompany mental symptoms in chronic anxiety patients and cause the person to experience chest pains, irregular heartbeats, profuse sweating and excessive trembling.Depression and fearful thoughts may even affect a person's normal capabilities can follow an anxiety attack. Others get stuck in a cycle of fear by anticipating another attack.

Common symptoms of anxiety appear as insomnia, irritability, severe headaches and a lack in the ability to concentrate and often accompanied by physiological signs (sweating, increased pulse).


Nutrition
Certain foods and substances may create additional stress and anxiety, while others promote a calmer and steadier mood. Certain natural substances have a direct calming effect and others are known to have an antidepressant effect.
Stimulants
Caffeine – coffee, tea, alcohol, coke stimulate an adrenal response in your body, which can provoke anxiety, nervousness and insomnia to name a few side effects. They also deplete the body of necessary vitamins and minerals that help balance our mood and nervous system. Recommended dosage – less than 100mg per day (one cup of percolated coffee or two diet cola beverages per day. Less than 50mg per day is preferable.
Nicotine – this is as strong as caffeine – it stimulates increased physiological arousal, vasoconstriction and makes your heart work harder. Smokers tend to be more anxious than non-smokers and tend to sleep less well than non-smokers.
Stimulant Drugs – beware of prescription drugs that contain caffeine and amphetamines, and recreational drugs such as cocaine that increase levels of anxiety and panic attacks in people using them.
Additives
There are over 5000 chemical additives in commercial food processing. Our bodies are not equipped to handle these, and little is known about long term biological effects. Try and eat whole unprocessed foods as much as possible. Try to purchase vegetables and fruit that haven’t been treated with pesticides (organically grown).
Refined foods
Reduce intake of sweet refined foods as these affect the blood sugar that can lead to anxiety and mood swings while also affecting how the brain functions.
MSG
MSG (MONOSODIUM GLUTAMATE)a flavouring found in Chinese takeaway and other foods should be avoided as it may have an irritating effect on the nervous system producing the following: headaches, tingling, numbness and chest pains.
Drink Soda Water
Soda water increases the levels of carbon dioxide that helps the body to become balanced when someone is hyperventilating. Soda water also decreases smooth muscle contractions and dilates blood vessels, which allows blood to flow easily around the body.
Food Allergies
Check for any food allergies as they can be a cause of anxiety.

Food to eat to reduce anxiety
Eat regular small meals to prevent blood sugar imbalances with some protein.
Wholegrains,asparagus,eggs,fish,molasses,wheat germ,Carrots,Onions,beetroot,spinach,celery,avocado, turkey

Supplements

Magnesium aids with muscle relaxation,and neuromuscular transmission and has a claming effect.

Calcium – works with maintenance of electrolyte balance, muscle contractions, nerve transmission, regulation of cell division, hormone secretion and bone and teeth formation. A deficiency can cause:

B vitamins to support the nervous system.

5-HTP may help to reduce anxiety by increasing levels of serotonin.

Passionflower may help to calm nerves and is a good anxiety treatment for those whose anxiety is mild or moderate.

Hops helps relax and induces sleep. Hops is a good option for nighttime

Ashwagandha is an Ayurvedic herb with relaxation and mood balancing properties and helpful during stress.

Fish Oils may help stabilize mood, this takes several days of high doses to have an effect.

St. John's Wort in low doses works within days. High doses can cause restlessness.

theonine a compound found in tea that has a calming effect on the brain.






Cholesterol

What is cholesterol?

Cholesterol is a waxy fatty acid that is essential to the health and functioning of the body.
It is needed to keep and build fluid around the membranes of our cells.This is vital for communication between cells, as it insulates nerves. It is also used to manufacture vitamin D , hormones and bile acid needed for digestion.
Most of the cholesterol is produced in the liver ( about 1000mg) the rest comes from the diet(about 200mg)
It is carried around the blood by complexes called lipoproteins. These are divided into two types, LDL(low-density lipoprotein) and HDL(high density lipoprotein).
LDL carries cholesterol to the arteries and increases the risk of fatty deposits on the artery walls. LDL cholesterol is called 'bad' cholesterol.
HDL carries cholesterol away from the arteries and is therefore called 'good' cholesterol.

Researchers have found that high cholesterol levels, above 5.18 mmol/1, are associated with an increased risk of cardiovascular disease.

Inflammation and cholesterol

High levels of damaged cholesterol called oxysterols have been found by researchers to have a part in triggering heart disease.This is thought to be caused by smoking, stress illness, excessive sugar and processed food. These factors all increase the production of certain chemicals called free radical.This causes damage to the arteries and cholesterol in turn creates oxysterols, which cause inflammation and irritaion to the artery walls. This is believed to be a significant factor in heart disease. A marker of inflammation called CRP is been seen to be a predictor of heart disease.

Natural ways to lower cholesterol and inflammation

Food to help lower your cholesterol


There are three main categories of foods that help to normalise cholesterol levels:

* Healthy fats which counter the effects of unhealthy fats
* Dietary fibres which, help to eliminate,and mop up cholesterol
* Antioxidants which stop cholesterol from oxidising

Fibre
The oat grain is something of a cholesterol-lowering superfood. Beta-glucans, or soluble fibre, helps to bind with cholesterol thus reducing levels. Eating an oat-rich breakfast cereal once daily, such as porridge oats, or eating oatcakes is an easy adjustment to make.

Oily fish
The omega-3 fatty acids found in fish have the ability to reduce LDL cholesterol while raising healthy HDL cholesterol, as well as reducing blood thickness and inflammation.Eat two portions of fish weekly, such as sardines, mackerel, salmon, sprats or fresh tuna.
Walnuts
These contain healthy omega-3 and omega-6 fatty acids.These help to normalise cholesterol levels.Eat a small handful as a snack, or chopped and added to breakfast cereal or yoghurt.

Antioxidants
A compound in blueberries stimulates a compound in cells which helps to block cholesterol. Other dark red/blue berries, such as cranberries and blackberries, will have a similar effect. Fresh, frozen or canned, blueberries are delicious added to breakfast cereal, yogurts or smoothies.
Garlic
One of the effects of garlic could be as an antioxidant protecting the 'oxidation' of LDL which makes it more damaging. It is important to incorporate regularly, so whenever you're making a meal or a dip as a snack, think about adding in some garlic.

Plant sterols
These are fibres found in foods.They are found in most pulses( such as lentils, chick peas and beans. They have a similar structure to cholesterol but are different enough to not be absorbed and so compete with and block cholesterol absorption. For this reason these compounds have been included in several foods such as yogurts, margarines and drinks.

Avocados and olive oil
These are both rich in monounsaturated fats. Incorporating these foods into your diet, substituting them for less healthy fats such as butter or deep fried foods, helps to counter the effects of saturated fats and so improve cholesterol levels. Avocados make a great spread for toast, or an easy guacomole dip and olive oil can be used to dress salads and for cooking.

Lose weight-being overweight highers the risk of heart disease, high blood pressure and strokes.
Lifestyle changes are also important to improve cholesterol ratios, including 20-30 minutes daily of moderate exercising, such as a brisk walk, and sticking to healthy guidelines on alcohol consumptions.

Reduce processed foods, sugar and white four products. This can help with lowering cholesterol and inflammation.

Increase other healthy fats such as flax seed oil, olive oil avacados, seeds and nuts such as walnuts, almonds brazil nuts and pumpkin seeds and sunflower seeds.

Find a way to manage stress-long term stress may increase free radicals and inflammation.


Supplements

Omega-3 fish oils-3000mg a day- to reduce inflammation in the body, and help prevent cholesterol getting damaged.

Co-enzyme Q10-

Antioxidant- to reduce formation of inflammation to arteries

Plant sterols

Lecithin

Artichoke

Information provided on this site is for general information only. Seek professional advice if you suffer from any medical condition, taking medication or during pregnancy, breast feeding or pregnancy is planned, before using supplements or herbal products.

The use of food supplements should not be a subsitute for a healthly, varied diet.




Eczema

Eczema, or atopic dermatitis, is a chronic, recurring skin inflammation that appears as blisters that dry to become a scaly, itchy rash. People with eczema often have a personal or family history of allergic conditions such as asthma or hay fever. Exposure to certain irritants and allergens in the environment can worsen symptoms, as can dryness of the skin, exposure to water, temperature changes, stress and food intolerance.


I find the 4Rs Solution helpful for those with eczema:

1. Remove: Abnormal kinds/amounts of intestinal microorganisms (parasites, bacterial pathogens, small intestinal overgrowth such as yeast, and food antigens).The Scio test is very useful for this. Find out if you have any food intolerances which may be making the eczema worse and avoid these.

2. Replace: Hydrochloric acid, enzymes, and fibre deficiency may be addressed and replaced with friendly bacteria, digestive enzymes and increasing fibre to the diet or with supplements.

3. Restore: Symbiotic bacteria and GI bacteria through the use of full spectrum friendly bacteria (L. acidophilus, B. bifidus, L. planetarium, L. salivarius, L. bulgaricus, etc.).

4. Repair: Replace or augment with nutrients necessary to support healing of intestinal lining.
Support the liver detoxification system through the use of antioxidants and food based nutritional supplements. The 4 R's are a great process for the treatment of eczema.

Foods to help

Increase your intake of fruit and vegetables for their antioxidant content (particularly yellow and green vegetables, and red and dark berries).

Increase the intake of essential fatty acids from oily fish, nuts and seeds (pumpkin, sesame, sunflower).

Increase vegetarian sources of protein. This includes beans, lentils, pulses, soy products, nuts and seeds. Natural bio-yoghurt can help to replenish good gut bacteria.

A high fibre diet will help maintain a healthy gut environment, reducing the likelihood of food sensitivities. Good sources of fibre are fresh fruit and vegetables and whole grains.

Drink 1.5 to 2 litres of water daily — taken away from meals and sipped slowly to avoid stress on the kidneys. For variety drink diluted fruit juices, organic vegetables juices and herbal teas.


Lifestyle

Stress
Identify any areas of stress in your life. Allow space for relaxation. Start relaxation/yoga classes, breathing techniques etc.

Toxicity
Avoid any toxins that may exacerbate eczema symptoms, particularly the chemicals in household cleaning products use non-bio washing powders and bio-degradable cleaning fluids. House dust mite has been implicated in cases of eczema and therefore hypo-allergenic bedding, dust filters and air filters may be beneficial.

Supplements

VITAMIN C
Citrus fruits, kiwi fruit, sprouted seeds, black currants, tomatoes and peppers.

VITAMIN E
Wheat germ oil, nuts and seeds, fish, eggs, avocados, green vegetables.

ZINC
Oysters, fish, liver, brewers yeast, eggs, whole grains, pumpkin seeds, mushrooms.

QUERCETIN
Red & yellow onions, shallots, and apples.

ESSENTIAL FATTY ACIDS
Oily fish, nuts and seeds.

ACIDOPHILUS & BIFIDUM BACTERIUM
Natural bio-yoghurt.

All the above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.