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Ward off viruses!

8/3/2020

Cold season - Be ready!

Here is a good tip to prepare your immune system to the pending cocktail of viruses that are lurking our way. The new Coronavirus COVID-19 is added to the list of influenza viruses so it is best to be prepared by strengthening your immune system.
The damage caused by viruses is actually generated by our own immune system response, which releases all sorts of pro-inflammatory cytokines, hence if you are the unlucky one to catch one of these nasties, you would benefit from anti-inflammatory and anti-microbial herbs and nutrients. There is a large array of antiviral in nature!

As a home remedy:
Thyme, clove, cinnamon and oregano are fabulous antimicrobial herbs. If you think that you are coming down with a cold, grate 1 cm piece of ginger, add 2 teaspoons of herbs `in a teapot, add 3-4 cups of boiling water and cover for 15 minutes. Sip at regular intervals such as a cup every 60 minutes. Do not use herbs that have been stored in the pantry for too long (over than 6 months) since they can harbour moulds.

As a herbal tea, capsule or tincture:
The following herbs have a marked antiviral action
Elderberry, elderflowers, andrographis, goldenseal and any berberine containing herb.

Those indispensable vitamins and minerals:
A (retinyl acetate- not betacarotene), D, C, zinc and magnesium

The anti-inflammatory herbs:
Ginger and turmeric are top on the list! Have them fresh, grated or in supplement form.
Frankincense is a great anti-inflammatory essential oil to use in a diffuser and to massage on your chest if you suffer from pulmonary infection. They may be used along antibiotics and will enhance their action.

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managing female hormones

8/3/2020

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How are female hormones made?

Sex hormones are produced by the adrenal glands and ovaries from cholesterol. This means if you are not eating enough cholesterol and beneficial fats your body will not be able to generate sex hormones!

Cholesterol has had a bad reputation, and for years it has been incriminated as a culprit in cardiovascular disease.
Actually, it is not so much cholesterol itself that is responsible; it is the type of lipoprotein your cholesterol will attach to.
The “bad protein” is called LDL for Low Density Lipoprotein. If you have high levels of this protein (above 2 mmol/L) you are at higher risk of developing cardiovascular disease.

Why do sex hormones decrease during menopause?

Your ovaries are the siege of sex hormone production; oestrogens are produced by the ovarian follicles (eggs) as well as progesterone. You reach menopause when your ovaries stop producing eggs, hence your hormone levels fall gradually and you end up having hot flushes at night, mood disorders and your bone density decreases, because these oestrogens have a protective effect on various organ systems.

Here are the foods that you can you eat to promote optimal levels of oestrogens:

#1 Linseeds, Sesame seeds, sunflower seeds
These little seeds are grains of magic. They contain substances called lignans which are similar action to oestrogens. Studies have found their efficacy not only in increasing the levels of type 2 oestrogens, but also in improving cholesterol levels and oxidative stress. . They also promote a healthy nervous system due to their essential fats. Jackpot in a seed!

#2 Eggs
Eggs have had a bad reputation for their cholesterol content, but they are exactly what you need to make sex hormones. They also contain antioxidant vitamins A and E and choline, a precious nutrient for healthy liver function.

#3 Bone broth
Bone broth made in a slow cooker for 2 days contains the amino acids glycine and glutamine which are essential for liver detoxification. If your busy lifestyle does not allow enough time to make bone broth, you can find an organic dehydrated form at www.brothoflife.com.au

#4 Cruciferous vegetables
Cauliflower, broccoli, bok choi, cabbage, brussel sprouts belong to the same brassicaceae family, and are commonly called cruciferous vegetables. They play an important role in liver detoxification due to a common ingredient, sulphoraphane.

#5 Turmeric
Similar to ginger, this orange root used in Indian curries has astonishing properties; amongst these, it promotes bile secretion from the liver, turns off anti-inflammatory molecules and promotes the production of type 2 oestrogens.

#6 Rosemary
This famous herb is not only good for cooking lamb. It actually promotes type 2 oestrogens and has wonderful detoxification properties. You may use it in a herbal tea if your liver is playing up or if you suffer from periodical acne.

#7 Bitter herbs
Rocket salad, mustard greens, dandelion leaves are classified as bitter herbs due to their taste. They are great for your liver by promoting bile production and supporting your digestive system. A healthy liver means healthy hormones!

#8 Legumes and wholegrains
They contain substances called lignans and fibre which are necessary for sex hormone balance. Always soak them overnight before cooking to improve their digestibility.

#9 Lecithin.
This fabulous product is found in soybeans and egg yolks. It has shown to restore liver enzymes. You may find it in granules form at the supermarket health section. A teaspoon or two a day sprinkled on your cereals or in your smoothies is all what you need. Check that the lecithin is from non-GMO soybeans.

Your lifestyle is also important.

Stress interferes with hormone production in great extent so it is important to find time to relax and break the daily routine through pleasurable activities.

Take time to eat in a calm environment and have a non-processed nutritious diet. (see below)

Eating enough fibre is necessary for gut health and elimination of unnecessary fats. Half of your plate should consist in vegetables raw and cooked.

Exercise plays a big role in balancing hormones and reducing stress levels, so make sure you have an active lifestyle and exercise at least three times a week.

Most of all, reduce all sources of refined carbohydrates in your diet – Pastries, cakes, lollies, soft drinks and chocolates, which are high GI foods. High GI (Glycaemic Index) foods promote quick rise of blood sugar, since this type of sugar is easily digested. On a long-term this will promote insulin resistance, which means that the insulin receptors will no longer work to get that sugar out of your blood to your cells and you will end up with PCOS or worse type 2 diabetes!

What can you do if you have sugar cravings?

It probably means that you are stressed, depressed or malnourished.
This is what is commonly advised:

Herbal adaptogens

Adaptogens like Rhodiola, Siberian ginseng, Licorice and Withania. They make you “adapt” to stress so your adrenal glands will produce the right amount of stress hormones. These great herbs also affect the receptors for various hormones, a bit like oil would do in car hinges, so your body’s communication pathways will improve.

Exercise

It is key to modulate insulin response and promote healthy mood. Moderate and regular exercise is more beneficial than intensive training, which generates a lot of oxidative stress. Your body needs to rest in between exercise sessions so three to four times a week is adequate.

Eat nutrient-dense foods

Cravings are part of your alarm mechanisms when you lack nutrients. A hormone called Leptin is responsible for satiety. A diet rich in refined foods, being overweight and lack of exercise will generate Leptin resistance so your body will always be hungry. Have enough proteins, legumes, vegetables (for fibre and flavonoids), avocadoes, olive and flaxseed oil, seafood products (Australian wild, not imported and farmed), nuts and seeds. Nuts are packed with proteins, B vitamins, fibre and good fats. Always mix nuts and seeds since some of them are rich in copper, like almonds and sunflower seeds, which may compete with zinc and reduce body levels. Pepitas or pumpkin seeds are richer in zinc, therefore can complement them.

Relax

Find your way to relax since stress will affect digestion and will promote inflammatory molecules which in turn will affect your hormonal balance.

Sleep well

On average we need about eight hours of quality sleep. Sleep is the repair mechanism of your body and brain.

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How to look after your liver

8/3/2020

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The liver is the organ of detoxification, but it also contributes to hormone manufacture, bile secretion (to emulsify fats), cholesterol production and blood sugar balance. Without adequate liver function you may experience bloating after meals, indigestion (especially after fatty meals), rise in serum cholesterol, and improper absorption of fat soluble vitamins such as A, D, E and K. Suboptimal liver function is responsible for complaints like polycystic ovarian syndrome (PCOS), endometriosis, and acne vulgaris.
Here's what you should avoid.:

- Deep fried foods that contain trans-fats.

- Too many processed foods that contain preservatives and harmful fats.

- High glycemic index foods, such as pastries, cakes and confectionery as well as high fructose corn syrup found in most processed foods. They raise insulin level, LDL and promote a fatty liver.

- Long- term stress will affect receptors on the cells and make them less responsive to hormone signalling. Chronic elevation of stress hormones such as cortisol will generate insulin resistance.

Beneficial foods for your liver, chiolesterol and sex hormones:

Avocadoes contain healthy fats, sitosterols, minerals (magnesium and potassium) vitamins (E, A) and phospholipids which promote liver function and healthy cholesterol levels. You can use an avocado as a spread with feta on a wholegrain toast for breakfast. It is delicious!

Sesame, linseeds, and sunflower seeds. They contain lignans and phospholipids which emulsify dietary fats and work along with bile to facilitate their digestion.

Wholegrains, vegetables and legumes. They are rich in fibre, which helps fat digestion and elimination through the bowels. Whole oats (not quick oats which are too processed and contain fewer nutrients), brown rice, buckwheat and quinoa are example of beneficial grains. Legumes such as lentils, chickpeas, and beans help lower cholesterol levels, hence are not only beneficial for the liver but for circulation as well.

Beetroot and artichoke promote liver drainage and bile secretion.

Bitter foods, such as rocket salad, dandelion leaves and mustard greens encourage digestive juices and again bile production from the liver. They are very beneficial to have at the beginning of a meal.

Bone broths (see the recipe in diet and lifestyle section). They are recommended in any gut healing protocol since the amino acids in bone broth are essential nutrients for intestinal cells and promote repair of the intestinal lining. Glycine and glutamine are important amino acids in bone broth that also participate to liver detoxification.

Eggs are a great source of choline, an amino acid that is essential for liver detoxification. They also contain omega-3 fatty acids, and antioxidant vitamins A and E.

Good tips:
- If feeling nauseated, have a non-treated lime peel in a cup of hot water, and let it stand covered for 15 minutes and sip slowly. It will pick you up quickly.
- The herb st Mary' thistle (Silybum marianum) protects against liver damage and has shown benefits in reducing liver enzymes in clinical studies.
- Eggs are a great source of choline, an amino acid that is essential for liver detoxification. They also contain omega-3 fatty acids, and antioxidant vitamins A and E

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Co-Q10, a precious enzyme

8/3/2020

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What is CoQ10?

Coenzyme Q10 (CoQ10), also known as ubiquinone, or Ubiquinol (active and best form) is produced by the body and is used for energy production.

In other words, it is a powerful, fat-soluble antioxidant responsible for an important part of your body's natural energy.

How does it work?
CoQ10 as an antioxidant, fights damaging particles in the body known as free radicals. Free radicals can cause all kinds of cellular damage and interfere with DNA. It is believed that free radicals can contribute to a number of health problems, including heart disease and cancer. Antioxidants, like CoQ10, can neutralize free radicals and may help to prevent some of the damage they cause.
The ability of CoQ10 to assist with heart related conditions, may be due to its ability to improve energy production and prevent blood clot formation.

How to tell if you might be CoQ10 deficient
Deficiency signs and symptoms can include:

Fatigue
Muscle aches and pains
Chronic gum disease

Deficiency is also often associated with:

Hypertension
Hyperthyroidism
Ischemic heart disease
Cardiomyopathy
Cystic fibrosis
Statin drug intake (Crestor, Lipitor)

Main actions of CoQ10:

Antioxidant
Antihypertensive
Cardio-protective
Immuno-stimulant
Neuro-protective

It has also been found effective in assisting with:

Lowering blood cholesterol
Counteracting the side effects of statin medications
Improving athletic performance and recovery time

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Electrolyte drinks- what to look for and avoid

8/3/2020

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An electrolyte replacement drink, powder, effervescent tablet or gel aims to replace the missing electrolytes, nutrients, or minerals that are eliminated through perspiration and muscle metabolism during intense exercise.
This is essential to prevent exercise associated hyponatremia (low blood sodium) or other deficiencies.
There are many brands available on the market so no doubt there will be some confusion there!
So what to look for:

Sugar: No carbohydrate intake is required in exercising less than 45 minutes, however above this, your body starts to require glucose as a source of energy. Under 2 hours of exercise, you would need up to 30 g of carbohydrate per hour and above 2 hours, up to 60 g per hour. In iron man competitions, up to 90 g per hour is required after the 2 initial hours. Glucose is the most bioavailable form. The recommended range for glucose intake is 4-8%, or maximum 8 g per 100 mL water. More glucose or sugar than 8 g/L in a drink will generate stomach discomfort. Soft drinks such cola drinks contain about 10 g sugar per 100 mL, which is above 8g/L.
Beware of synthetic forms such as sucralose and aspartame which have detrimental effects on the gut microbiome (healthy bacteria).
Water: How much water should you have? As a general rule it is best to have small amounts of fluid at a time, around 150-200 mL every 5-20 minutes, depending how heavily you sweat.
Magnesium: It is an important electrolyte in order to prevent cramping and reduce plasma lactate. The best form is magnesium citrate. If your drink contains magnesium oxide, it is certainly cheaper but it will be poorly absorbed and can cause diarrhoea, which you want to avoid at all costs during a race!
Citrates: Another benefit in having citrates as magnesium or calcium is the fact that they bind to acid forming compounds hence reduce the acidity formed by intense exercise. They also prevent kidney stones formation.
Sodium: Exercise associated hyponatremia (EAH) can occur when sweating heavily, or after two hours of intense training when your only source of fluid is plain water. 10-25mmol/L or 230-570 mg/L sodium would be sufficient in most cases.

Symptoms of hyponatremia include:
Mild

Bloating
Puffiness
Nausea
Vomiting
Headache
Lethargy
Loss of coordination

Severe

Worsening cerebral oedema
Altered mental status: confusion, disorientation, agitation
Seizures
Pulmonary oedema
Coma and death

Preservatives: Avoid preservative-containing gels, tablets or powders since they can affect your digestive system. Polyethylene glycol, a preservative found in effervescent tablets can potentially release formaldehyde, a toxic chemical.

Resources

Bergeron M. 2007 'Exertional heat cramps: Recovery and return to play.' J Sport Rehabil ; 16:190-196.

Sawka M, Burke L, Eichner R, Maughan R, Montain S, Stachenfeld N. 2007 'Exercise and Fluid Replacement.' Position Stand. Med Sci Sports Exerc ; 39:377-390.

Schwellnus MP. 2009'Cause of exercise associated muscle cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion?' B J Sports Med ; 43:401-408.

Walker, AF, Marakis, G, Christie, S & Byng, M 2003, ‘Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study’, Magnesium Research, vol. 16, no. 3, pp. 183-91.

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Ward off viruses!

managing female hormones

How to look after your liver

Co-Q10, a precious enzyme

Electrolyte drinks- what to look for and avoid

CategoriesLiver detoxSports nutritionsupplementssex hormonesImmunity

Categories
Liver detox
Sports nutrition
supplements
sex hormones
Immunity