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Mediterranean diet more effective than statin drugs in treatment of heart disease

 A recent study has found that the Mediterranean diet is more effective than statin drugs in the treatment of heart disease, and people suffering from cardiovascular problems are 37% less likely to die early if their diet is based on healthy foods such as vegetables, fish, nuts and olive oil.

High cholesterol is a recognized risk factor for cardiovascular disease. It can adhere to the inner lining of the blood vessels and cause them to become narrow and hardened. If a blood vessel supplying the heart muscle becomes blocked completely, this results in a heart attack. Similarly, if a blood vessel supplying the brain becomes blocked, this causes a stroke. However, cholesterol is much more likely to adhere to blood vessels which are inflamed or damaged for other reasons, and many people can have high cholesterol levels without ever suffering from cardiovascular problems.

Cholesterol-lowering drugs such as Crestor, Lipitor, and Zocor, have been shown to reduce the risk of heart attacks and strokes by about 24% in people already suffering from cardiovascular disease. However, they are increasingly being prescribed to otherwise healthy individuals with high cholesterol. A study carried out by researchers in Galway in 2013 showed that statin drugs not only triple the risk of coronary artery disease in otherwise healthy people, but also significantly increase the risk diabetes, cataracts and erectile dysfunction in young people, and increase the risk of cancer and Alzheimer’s disease in the elderly.

This research, which was published in the Journal of Endocrine and Metabolic Diseases, is only one of a number of studies that question the practice of using statins for prevention of cardiovascular events in otherwise healthy people. There is mounting evidence that people with high cholesterol and other cardiovascular risk factors really need to rethink their approach to dealing with these problems.

The new study has proven that eating a healthy diet rich in vegetables, fish, nuts and olive oil, is by far the best way of reducing the risk of cardiovascular disease. Fresh fruit and vegetables contain antioxidants that help to prevent damage to the heart and blood vessels, while olive oil and oily fish help to prevent blood clots. 2-3 squares of good quality dark chocolate and a daily glass of red wine have been shown to have beneficial effects on the cardiovascular system.

Avoid animal fats such as red meat and dairy products as much as possible; and especially trans-fats, which are found in some margarines and many processed foods. Exercising for at least 30 minutes every day helps to reduce blood pressure and stress levels, prevents obesity and diabetes, and strenghtens the heart and circulation. If you are a smoker then giving up smoking is the single most effective means of reducing your risk of cardiovascular disease.

Stress is another important risk factor for cardiovascular disease. Stress raises blood pressure and increases heart rate, putting greater pressure on the heart and blood vessels. In addition, stress often causes people to engage in more activities which can damage the heart and blood vessels, such as smoking, drinking too much alcohol or coffee, eating the wrong foods, and being inactive.

In addition to diet and lifestyle changes, herbal medicine is very efficient in reducing cardiovascular risk factors such as high blood pressure and elevated cholesterol.  In many cases, herbs may be used to reduce the dose of orthodox medicines in consultation with the individual’s GP.

New research shows that HRT triples risk of Breast Cancer

Women who use combined hormone replacement therapy (HRT) to control menopausal symptoms are almost 3 times more likely to develop breast cancer than those who don’t, according to a new study by the Institute of Cancer Research in London. It is estimated that one in ten women in their 50s currently take HRT to control menopausal symptoms, such as hot flushes, depression, sleeplessness, exhaustion, and a whole host of other debilitating symptoms.
Concerns about the safety of HRT are not new. In 2002, it was discovered that HRT significantly increases the risk of developing breast cancer, heart disease, and stroke, which led to a 50% reduction in the number of women using HRT. It was initially thought that using HRT for a short period of time would minimize the risks, however, further research published in the Lancet last year showed that using HRT, even for a short period of time, is also associated with a significantly increased risk of developing ovarian cancer.

In spite of this, in November last year, the National Institute for Health and Care Excellence (NICE) attempted to reassure women about the safety of HRT for the treatment of menopausal symptoms. However, the new study suggests that the risks associated with HRT have been vastly underestimated.

Fortunately there is an alternative which is both safe and effective: herbal medicine has been used around the world for centuries to ease women through the change of life, and combined with an appropriate diet, it can make all the difference during this challenging time.

The first line of treatment is to use herbs which help to reduce the impact of declining natural hormones.  These herbs contain substances that are similar to oestrogen, but also act in other ways to reduce menopausal symptoms.  Perhaps the most well known of these is black cohosh (Cimicifuga racemosa) which has been shown to be effective in reducing hot flushes, vaginal dryness and mood changes. Two or more of these herbs may be chosen depending on their other effects.  For example, black cohosh is very useful for joint stiffness, while wild yam (Dioscorea villosa) reduces cramping pains.

Other natural substances that affect hormone levels are the isoflavones, which are found in Red clover (Trifolium pratens). They are also present in linseeds and soya products.  These foods may be incorporated into the diet, together with foods containing essential fatty acids (such as oily fish), which are important in healthy hormone functioning. Contrary to some reports, herbs and foods which contain phytoestrogens do not increase the risk of developing cancer, in fact they have been shown to significantly reduce the risks, and are perfectly safe for use in women who have a history of oestrogen-dependent cancer, provided they are not taking other hormonal medications, such as tamoxifen.

The second task of herbal treatment is to address the symptoms.  The most common of these is hot flushing and night sweats.  Herbs such as sage (Salvia officinalis) can dramatically reduce sweating, while hops (Humulus lupulus) is useful for insomnia due to night sweats.  It is important to avoid the foods that can trigger this symptom such as caffeine, spices, and alcohol.  Anxiety also triggers hot flushes so try to reduce stress levels if possible.

Following an in-depth consultation with a medical herbalist, several herbs are selected on the basis of each woman’s unique symptom picture and blended in an individual prescription. Medical Herbalists generally use herbal preparations which are stronger than those which are available over the counter, and are therefore more appropriate for moderate to severe symptoms.

Rather than waiting until symptoms appear, it is advisable for any woman in her forties to begin to incorporate helpful strategies into her diet and lifestyle.  This will ensure measures are in place to reduce symptoms when hormone levels start to decline.  It is also important to eat a healthy diet, to get enough exercise, and to have your cholesterol and blood pressure checked on a regular basis. These simple measures will help to prevent heart disease and osteoporosis.  For those considering coming off HRT, it is preferable to reduce the dose very slowly.  Herbal treatment should be commenced six to eight weeks before starting to reduce dose of HRT

Festival of Food

For the past 20 years or so, concern has been growing about the quality of food available to consumers, and the impact that the food we buy and eat has on both our health and on the health of the environment.
Much of the fruit on supermarket shelves has been sprayed with chemicals that slow down the ripening process, and by the time the fruit reaches the supermarket shelf it may already be several months old. In addition to the long-term effects of these chemicals on the body, this also affects the nutrient content of the fruit. Vegetables such as potatoes may also be treated with chemicals to prevent them from sprouting in the bag.

Virtually all milk sold in Ireland, with a few rare exceptions, is now pasteurized and homogenized. I suspect it is no coincidence that the rate of dairy intolerance (which now affects an unprecedented number of infants, as well as older children and adults), has dramatically increased with the growing consumption of homogenized milk products. Likewise, the growing incidence of gluten-intolerance and celiac disease seems to echo the increasing popularity of bread made using industrial processes and chemical flour improvers, which lower the cost of production and extend the shelf life of the finished product.

However, of greatest concern is the result of a study conducted by the World Cancer Research Fund, which found that consuming processed meat significantly increases the risk of bowel cancer, which is the second most common cancer in Ireland. The increased risk is thought to be mainly due to the various additives such as nitrites which make the meat look more pink.

In response to these issues, a number of groups, such as Slow Food Ireland and the Farmers Market movement, have sprung up to promote the availability of good food, which is produced as locally and as naturally as possible, and which pays a fair price to the producer while still being affordable to the consumer. Fresh, unprocessed, meat, chicken and fish bought from local suppliers benefits your health and well-being, as well as supporting local businesses. Likewise, eating plenty of vegetables which are locally-produced, fresh, unprocessed and preferably organic is one of the best things you can do for your health and for the local economy.

This weekend, Dungarvan will once again host the very popular “West Waterford Festival of Food” from Thursday 14^th to Sunday 17^th April. Its ethos is one of supporting local food producers, and there is a strong emphasis on natural food and healthy eating. As well as the festival market, fine dining experiences, and cookery demonstrations by well-known chefs, the festival programme includes various nutrition and health seminars at the ‘Health Hub’, a brand new addition to the festival, located in Friary Steet, just next to the Town Hall Theatre.

The Health Hub will be showcasing superfoods, fermented foods, and organic wine, and discussing various health topics such as nutrition for pregnancy and infancy, health food fads, and GMO. On Saturday 16^th April at 11.30am, I will be hosting an event entitled “The Spice of Life” at the Health Hub, which will look at how to use common culinary herbs and spices for health and healing. Tickets for this event are €5, available for the festival of food website http://www.westwaterfordfestivaloffood.com

Good News for Chocoholics

It’s almost Easter and many children and adults alike are looking forward to a great excuse to indulge.  Chocolate is usually thought of as a tempting but very unhealthy treat, but is it really as bad as all that?
Chocolate is made from the beans of the cocoa plant (Theobroma cacao).  These contain a group of compounds called flavonoids, which act as antioxidants, helping to prevent cell damage, and thus providing a degree of protection against cardiovascular disease. A study published in the European Heart Journal found that consuming chocolate lowered blood pressure and helped to reduce the risk of heart attack and stroke.

Chocolate is also very rich in magnesium.  This important mineral increases energy levels, helps to prevent heart irregularities and muscle cramps, assists in calcium absorption, and is essential for healthy nervous system functioning.  People who experience chocolate cravings often find that these can be reduced by eating other magnesium-rich foods (such as whole grains, nuts and dark green leafy vegetables) or by taking a magnesium supplement.

Cocoa beans contain a fat known as cocoa butter.  This can be used as a soothing skin moisturizer, which is effective in preventing wrinkles and stretch marks.  It melts just below body temperature and is therefore easily absorbed and can also be used as a base for herbal suppositories and pessaries.

On the down side, chocolate contains large quantities of oxalic acid, which can exacerbate joint problems such as rheumatoid arthritis and gout.  The acidic effect in the body is also detrimental to other inflammatory conditions such as acne and psoriasis.  A more alkaline alternative is carob, a chocolate substitute that is widely available from health food stores.

The uplifting effect of chocolate is partly due to the sugar content and partly due to a caffeine-like substance called theobromine, which has a stimulant effect.  However this initial boost is quickly followed by a sharp dip in blood sugar levels.  The inevitable consequence is a craving for more chocolate, for another hit.  Anyone who has attempted (successfully or otherwise) to give up chocolate for Lent will testify to its addictive quality!  Over time, excessive chocolate intake can lead to excessive weight gain and depleted energy stores, and in young children it may be partly responsible for the increasing occurrence of hyperactivity.

Unfortunately most of the chocolate that is readily available in the shops contains higher amounts of sugar and milk than of cocoa.  These contribute to conditions involving excessive mucus production such as sinusitis and asthma.  Excessive sugar consumption also increases the risk of diabetes and other health problems.

In order to benefit from the more positive attributes of chocolate and to minimise the detrimental effects, choose a good quality dark chocolate which contains at least 70% cocoa, such as O’Conaill, Green & Blacks or Lindt and remember: all things in moderation!

A Burning Issue

Most people have, at some time or another, experienced acid reflux, or ‘heartburn’ as it is more commonly known. For many people this is just an occasional discomfort, caused by eating too much rich food. However, for individuals who suffer from Gastro-Esophageal Reflux Disease, or ‘GERD’, acid reflux is a constant problem which can cause a great deal of pain and distress.
When we eat, the stomach secretes acid, enzymes and other substances, which help to break down food. The lining of the stomach is uniquely designed to resist the corrosive nature of these substances. Under normal circumstances, a band of muscle at the top of the stomach, known as a ‘sphincter’, prevents reflux of stomach contents into the esophagus (the tube connecting the throat to the stomach). However, in some people, this sphincter becomes weak, and the stomach contents flow back up into the esophagus. This often affects babies due to an under-developed digestive system, and pregnant women due to hormone changes that affect muscle tone. Obesity and structural abnormalities of the gastrointestinal tract such as hiatus hernia can also contribute to acid reflux.

Reflux of stomach acid into the esophagus leads to symptoms such as a burning sensation in the chest which is usually worse when bending or lying down; pain or difficulty swallowing; chronic hoarseness or cough; a sour taste in the mouth; bad breath; and excess production of saliva (waterbrash).

The lining of the esophagus is not designed to resist the acid contents of the stomach, and repeated exposure can therefore cause inflammation (esophagitis). In severe cases, erosion of the esophageal lining by stomach acid may lead to the development of an ulcer. In some people a tightened or narrowed area of the esophagus (known as a stricture) may develop which can lead to pain and difficulty in swallowing.  Chronic inflammation due to acid reflux may also trigger the cells lining the esophagus (which are not designed to resist acid) to mutate and become more like acid-resistant stomach cells. This condition is known as Barrett’s Esophagus, which may lead to the development of cancerous cells.  It is therefore extremely important for anyone who regularly suffers from heartburn or any of the other symptoms of GERD to consult a medical herbalist or GP.

Orthodox treatment for GERD usually consists of a type of medication known as a   proton pump inhibitor (e.g. omeprazole) to reduce the production of stomach acid. This is usually effective in controlling the symptoms and reducing the incidence of inflammation and other complications. However, the problem with GERD is not one of too much acid, but rather the presence of acid in the wrong place.

Acid is required in the stomach for proper digestion of food and to control harmful bacteria. Long-term use of medication to reduce the production of stomach acid does not cure the underlying disorder, and may lead to a disturbance in the microflora of the digestive system, and decreased absorption of a variety of vitamins, minerals and other important nutrients, such as Vitamin B12, Vitamin C, Calcium, Magnesium and Iron. This can lead to an increased risk of serious infections, such as pneumonia and Clostridium difficile, and increased risk of osteoporosis and bone fractures. Recent studies have also shown that long term use of proton pump inhibitors is also associated with an increased risk of Alzheimer’s disease and heart attacks.

Fortunately there are more natural ways of treating GERD, which are both safe and effective. First of all it is important to avoid any foods that trigger the problem. These vary from person to person, but common culprits include acidic foods such as oranges and tomatoes, fatty foods, onions, chocolate, coffee and alcohol. Gluten intolerance is also a major cause of GERD and I have had many patients who were able to come off long-term medication and remain symptom-free after switching to a gluten-free diet.

Avoid eating very large meals, which increase the pressure in the stomach, and opt for smaller, more frequent meals instead. Try to sit upright after meals until the food is digested and avoid slouching on the sofa, or eating a large meal at bed time. Likewise, bending and lifting may lead to worsening of symptoms and should be avoided after eating. It may be helpful to raise the head of the bed so that the esophagus is higher than the stomach.

Herbal treatment of GERD usually includes demulcent herbs such as marshmallow root, which helps to soothe and protect the lining of the oesophagus. Liquorice root is another soothing herb, which helps to reduce inflammation and promotes the release of substances that protect the tissues of the gastrointestinal tract. Calamus root helps to increase the tone of the oesophageal sphincter, and thus prevents reflux; while meadowsweet is a natural antacid, which also helps to protect the lining of the oesophagus, reduce inflammation, and prevent cell mutation.