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Happy Eating

Last week  I wrote about which foods and nutritional supplements improve your mood and energy levels. In this week’s article we will take a look at how what you eat might be contributing to low mood, anxiety and irritability, and what to do about it.
Apart from lack of sleep, one of the most common causes of tiredness and irritability is blood sugar imbalance. Skipping meals can cause blood sugar levels to fall to below optimal levels, which results in tiredness and the release of stress hormones, which in turn leads to irritability and anxiety.

Low blood sugar levels also cause sugar cravings. Unfortunately, consumption of sugar and sugary foods such as cakes, biscuits, sweets, chocolate, and fizzy drinks, and other refined carbohydrates such as white bread, tends to cause a sudden rise in blood sugar levels, which then quickly plummet again, leading to increased irritability and cravings for more sugar.

Some people crave caffeine-containing drinks such as coffee and Coke when they are feeling tired. These also temporarily increase blood sugar levels by helping the body to release stored sugars into the bloodstream. However they also cause release of stress hormones that lead to irritability and anxiety.

 In order to stabilize your blood sugar levels it is important to avoid caffeine, sugary foods, and other refined carbohydrates as much as possible. Eat at regular intervals (at least every 3-4 hours) and stick to complex carbohydrates such as brown rice and wholemeal bread. Always combine carbohydrates with protein, for example, eat fresh or dried fruit with a handful of nuts, and eat wholemeal toast or oatcakes with hummous or nut butter. Only eat sweet foods as an occasional treat and only after a meal or healthy snack.

You will be amazed at just how much you can improve your mood and energy levels by simply keeping your blood sugar steady throughout the day.

Another very common dietary cause of fatigue and low mood is food intolerance. If you regularly suffer from symptoms such as abdominal bloating, constipation or loose bowels, tiredness after meals, poor concentration, headaches, excessive mucus or sinus congestion, you may well be suffering from an intolerance to certain foods.

Most people are aware that food intolerance can cause digestive problems, but few people realise that it can also lead to symptoms such as tiredness, depression, irritability, anxiety and even hyperactivity in children. The most common culprits are dairy products, yeast, and gluten (which is predominantly found in wheat, but is also found in oats, spelt, rye and barley, and in most packaged foods).

These foods should be completely eliminated from the diet for 6 weeks, preferably under the guidance of an experienced healthcare professional. Again, you will be amazed at the effect that poorly tolerated foods have on your mood and energy levels once you have eliminated them from your diet.

If you experience depression anxiety or fatigue which is worse before menstruation, this is probably due to hormonal imbalance, which can also be affected by your diet. Eating lots of red meat, dairy products and food stored or heated in plastic packaging increases your oestrogen levels, while low fibre diets and consumption of alcohol prevents excess oestrogen being excreted from the body. You can improve your hormone balance by eating less meat and dairy products and increasing your consumption of green leafy vegetables, soya products such as tofu, miso and tempeh, and including plenty of fluids and high fibre foods in your diet.

There are also plenty of natural remedies which can help you along the way. Herbs such as Gymnema and Ashwaganda are great for reducing sugar cravings, while others such as Astragalus and chamomile help to improve digestion and heal the damage caused by food intolerance. Agnus castus and milk thistle are good for restoring hormone balance.

Helpful nutritional supplements include magnesium and chromium for sugar cravings, probiotics to help the digestive system following damage by food intolerance, and Evening primrose or starflower oil and vitamin B6 for hormonal imbalance. A qualified medical herbalist can help you to identify if your eating habits are contributing to fatigue or mood disturbance, prescribe an individually-tailored blend of herbs, and give detailed advice about diet and nutritional supplements.

Feel Good Foods

Last weekend The Lismore Clinic held its first Well-Being Open Day, with lots of information and talks about natural ways to help improve your mood and energy levels. The event was very well attended, and it was a really interesting and enjoyable day.
One subject that people were very interested in was improving emotional wellbeing with nutrition. So in this week’s article we will look at some of the foods that can improve your mood and energy levels.

1. Omega 3 Essential fats

Some of the most important nutrients for wellbeing are the omega 3 essential fats, particularly EPA, which is found predominantly in oily fish. The best source is mackerel, followed by herrings, sardines and tuna. Salmon and trout are also rich in this important nutrient. It is advisable for people to eat oily fish at least 3 times per week, and for those suffering from depression or low mood, a supplement containing 500-1000mg EPA per day is also recommended.

Seeds such as Pumpkin and ground flax seeds (linseed) also contain omega 3 essential fats, but unfortunately only about 5% of the omega 3 fats in seed oils can be converted to EPA. Therefore, while seeds are a very useful source of protein and various minerals, flax seed oil is really not an ideal source of omega 3 essential fats.

2. B vitamins

B vitamins reduce anxiety, depression and fatigue. They are found mainly in whole grains (such as oats), beans, lentils, nuts, and seeds. Vitamin B12 is predominantly found in animal foods such as meat, fish, eggs and dairy produce.  To improve mood and energy levels, take a vitamin B complex supplement, which provides 25mg-50mg of B1, B2, B3, B5, and B6, and at least 100mcg of folic acid and 10mcg of B12 and biotin. Vitamin B supplements are best taken in the morning.

3. Magnesium

Magnesium reduces anxiety and insomnia, and improves energy levels. It is found in nuts, seeds and chocolate, which is why people with magnesium deficiency often experience chocolate cravings. Raw cacao or good quality dark chocolate in moderation can help to boost magnesium levels. Alternatively, take 100-150g Magnesium citrate or Magnesium maleate (which are more readily absorbed that other forms of magnesium) two or three times daily.

4. Tryptophan

Tryptophan is an amino acid which is found in protein-rich foods such as beans, lentils, nuts, seeds, fish, eggs and meats (particularly turkey). Tryptophan is the precursor of seratonin, the happy hormone. Low seratonin levels cause depression, anxiety and sleep disturbance, and orthodox antidepressants work by increasing the activity of seratonin. However, increasing the amount of tryptophan in your diet can naturally boost your seratonin levels.

5. Vitamin D

Vitamin D, the sunshine vitamin, is essential for maintaining a positive mood and good energy levels. The best source of vitamin D is sunshine, but most people do not get enough sun exposure, either due to spending too much time indoors, or because of over-use of sun-block. To naturally increase your vitamin D levels, get some sensible sun exposure, without sun-block: 15-20 minutes per day with minimal clothing at around 11 am is ideal. Apply sun-block after 15-20 minutes to avoid burning if you plan on staying outside for longer.

In next week’s article we will take a look at how what you eat and the way you eat might be contributing to low mood, anxiety and irritability, and what to do about it.

Well-Being Day

January is well known as being the most depressing month of the year. Post-Christmas credit-card bills, failed new year’s resolutions, cold dark days, and long nights are bad news for emotional our well-being.
In order to create a little light at the end of the tunnel, The Lismore Clinic will be holding its first annual “Well-Being Day” on Sunday 29^th January from 2-5p.m. There will a number of useful talks throughout the afternoon including ‘Nutrition and Herbs for Emotional Well-Being’ by Medical Herbalist, AnneMarie Reilly, ‘Aromatherapy for Well-Being’ by Aromatherapist, Wendy Livingson, ‘Coping with Stress’ by Psychotherapist, Marianne Gurnee, and ‘Emotional Well-Being for Children’ by Art Therapist, Lorraine Shanahan. Other qualified and experienced practitioners will also be available for a free, no obligation, informal chat, and light refreshments will be available.

Many people who suffer from the ‘January blues’ feel that it’s just not serious enough to do anything about it – feeling worn out and a bit low is hardly reason enough to take antidepressants or to go into therapy, but there are plenty of simple and natural ways to reduce stress, boost your mood and energy levels, and beat those January blues.

For example, herbs such as St. John’s wort lift the mood and improve motivation, while others, such as Siberian ginseng help to improve energy levels and protect the body from the effects of stress. These herbs are not habit-forming, and are therefore suitable for short-term use if your January blues tend to evaporate with the arrival of spring.

What you eat also has a big impact on your emotional as well as your physical well-being. It is important to eat plenty of warm, nourishing foods that benefit the nervous system at this time of year, such as oats, and to keep your blood sugar levels balanced throughout the day. Useful supplements for emotional well-being include vitamin B complex and essential fatty acids, both of which are necessary for a healthy nervous system.

Aromatherapy is another very effective way of improving emotional well-being. The nostrils are also attached to a part of the brain called the limbic system, which controls emotions and influences the nervous system and hormone balance. When essential oil molecules are inhaled, messages are transmitted to the limbic system, which can either stimulate or relax the body and mind.  For example, rosemary oil is uplifting and stimulating, while lavender oil is calming and relaxing. Messages from the limbic system also affect many body processes including heart rate, blood pressure, breathing, digestion, stress levels, memory and mood.

While some people may feel that talking over their problems with a counsellor or psychotherapist may be helpful, others may feel that their problems don’t really justify exploring their emotions in great detail. For people who just need a little support to solve a problem or make decisions for the New Year, one or two counselling sessions is often enough to make a huge difference.

Likewise, for people who can’t really put their problems into words, or for children and young people coping with the stress of school, Art Therapy can be a very useful way of expressing these emotions. Even where one to one therapy is not required, art can still be a very useful outlet if used in the right way.

To find out more about these simple and natural ways to beat the January blues, why not come along to the The Lismore Clinic “Well-Being Day” on Sunday 29^th January from 2-5p.m. This open day is completely free of charge, which is good news in these difficult times.  The event will be of particular interest to anyone who would like to find out about natural ways to reduce stress and improve emotional well-being, but all are welcome.

Cervical Cancer Prevention Week

Cervical cancer is the second most common cancer in women under 45, both in Ireland and around the world. Around 180 Irish women are diagnosed with cervical cancer every year, and over 70 women die annually from the disease. Next week is Cervical Cancer Prevention Week, which aims to raise awareness about how to prevent this most serious and life-threatening disease.
Cervical cancer is predominantly caused by a long-term infection of cervix by the Human Papillomavirus (HPV).  HPV is transmitted by sexual contact, and therefore the risk of contracting it is increased by starting sexual activity at a young age, having multiple sexual partners, and not using barrier methods of contraception.  Once it has been contracted, the HPV virus may lead to the development of abnormal cells on the cervix, a condition known as ‘cervical dysplasia’. In some cases, cervical dysplasia may lead to the development of cervical cancer.

There is now a vaccine available in Ireland, which prevents infection from the two high-risk strains of HPV that cause over 70% of all cervical cancers. It is recommended that all girls should be vaccinated at around 12 years of age. However, it is important to be aware that the vaccines provide no protection against the other strains of HPV (which cause the remaining 30% of cases of cervical cancer), and vaccination offers no benefit to women who are already sexually active. Therefore it is still just as important for all women to continue having regular smear tests. There  have also been a number of reports of serious adverse reactions to vaccine to date, and the long-term effects are unknown.

The main symptoms of cervical cancer are abnormal bleeding and lower back-ache. However, cervical cancer does not usually cause any signs or symptoms until the very late stages. Therefore cervical screening with regular smear tests is the only way to ensure that any abnormal cells are detected and treated early.

Cervical screening involves taking a sample of cells from the cervix and examining them for any abnormalities. The National Cancer Screening Programme, CervicalCheck, provides free smear tests to women aged 25 to 60.  Women under 45 should attend for screening every three years, and women over 45 should attend every five years. Women who have not had a smear test in over three years can register online at the CervicalCheck website, or by calling CervicalCheck on Freephone 1800 45 45 55.

If the results of the smear test show abnormalities, the patient may be referred for a more detailed examination of the cervix (colposcopy), or for a biopsy of cervical tissue; but in many cases the patient is simply advised to return for another smear test every six to twelve months to monitor the changes. This is because cervical dysplasia does not always lead to cancer, and even where this does happen, it may take 10 years or more for cervical abnormalities to become malignant.

Fortunately there are natural ways of helping to prevent cervical abnormalities from leading to cancer.

First of all, it is important to stop smoking and to reduce the intake of red meat, fatty foods and sugar, all of which encourage the development of cancerous cells. Antioxidant nutrients such as vitamins A, C, E, and the minerals selenium and zinc play an important role in assisting the immune system to fight the virus, and preventing the development of cancerous cells. Foods which are rich in antioxidant nutrients include coloured fruits and vegetables (such as carrots, pumpkin, broccoli, raspberries and blueberries), and nuts and seeds (such as brazil nuts and pumpkin seeds).

Immune tonics such as Astragalus, and antiviral herbs such as Thuja and St Johns wort can help the body to control the virus. These can be combined with herbs which prevent cell dysplasia such as meadowsweet and periwinkle. A professional medical herbalist can provide an individually-tailored herbal prescription, nutritional supplements and detailed advice about cancer prevention

The Safe and Easy Way to Detox

In last week’s article we looked at the pros and cons of detoxifying the body to help remove harmful substances and improve health. This week we will look at safe, gentle and effective ways to allow the body to cleanse itself from the inside out, without causing any unnecessary discomfort.
 

The need to detox arises when the amount of harmful substances in the food we consume is greater than the ability of our bodies to remove them. The presence of excess toxins in the bloodstream can lead to fatigue, sluggishness, poor concentration, digestive disturbance, joint pain, skin problems, body odour and bad breath.

All sorts of products and diet plans are available which claim to detoxify the body; however, many of these approaches are unproven, and some may even be harmful, leading to worsening of symptoms in the short term and nutritional deficiencies in the long term. Harsh detox diets, particularly those which only include raw foods or juices, are not ideal during the winter months as they can weaken the digestion, and therefore ironically increase the toxicity of the body.

In order to detox effectively, the body needs to maintain a good strong digestion.  This can be likened to a furnace, which needs to burn hot in order to effectively break down foods and kill microbes. Too many cold or raw foods eaten during the winter months can dampen the digestive fire and allow the proliferation of microbes in the gut, and the passage of improperly digested molecules into the bloodstream.

It is therefore important to avoid very cold foods such as salads, yogurt, and refrigerated water at this time of year. Choose warm foods such as steamed vegetables, rice, and easy to digest pulses, such as red lentils and mung beans; and use herbs and spices which assist the digestion, such as cardamom, coriander, fennel and turmeric.

The most important thing is to eat as much natural, unprocessed food as possible, particularly fruit and vegetables. A good detox breakfast is gluten-free rice porridge with steamed fruit and cinnamon. Most fruits are also fine to eat. However, avoid plums and rhubarb, which increase the levels of uric acid in the body.

Kedgeree is another great detox dish, variations of which can be eaten for lunch and dinner.  It is made by cooking easy to digest basmati rice with red lentils or soaked mung beans in water for about 40 minutes. Use spices such as cardamom, coriander, cumin fennel and turmeric to aid digestion and add flavour, and add vegetables in any combination, All vegetables can be eaten in unlimited amounts except those of the nightshade family (potapes, peppers, aubergines, tomatoes). Also avoid mushrooms, and any vegetable that disagrees with you (cabbage, cucumber and onions are common culprits).

Snack on fruit and make sure you drink plenty of fluids to flush toxins out of the system. Many detox diets advise drinking two Litres of water or more per day, which many people drink straight from the fridge.  However, drinking very cold water can damage the digestion. It is important to take plenty of fluids when detoxing, but ensure that water and juice is taken at room temperature and don’t drink too much at mealtimes in order to avoid diluting the digestive juices. Herb teas, and warm water with a squeeze of lemon or lime, are great for cleansing the system and increasing fluid intake between meals

By ensuring the digestion is functioning effectively, and by simply avoiding the main causes of toxicity in the body (such as packaged or processed foods, fried foods, red meat, dairy products, sugar, wheat, caffeine, and alcohol) the body’s own detox systems will naturally start to remove toxins from the body. However, herbs which support the major organs of elimination include dandelion root, milk thistle, and chicory for the liver; and nettle, cleavers and celery seed for the kidneys.

Unfortunately, excluding refined sugar and caffeine always runs the risk of withdrawal symptoms and even the gentlest detox plans can cause unpleasant effects such as headaches, fatigue and skin breakouts as the toxins are eliminated from the body.  However, these symptoms should be mild and pass within a few days; and the benefits you will feel afterwards will definitely make it all worthwhile!

Diet and Detoxify

After all the excesses of Christmas, many people are thinking about a detox to cleanse their systems of all that stodgy food and alcohol. In some ways, the start of a new year is a great time to overhaul your diet, but the middle of winter is far from the ideal time for most types of detox diet. So why has detoxing become so popular, and what is the best way to go about it?
 

Many of the foods we eat, such as processed food, meat, non-organic fruit and vegetables, caffeine and alcoholic drinks, contain substances which are harmful to our bodies. Some of these substances are naturally occurring, such as hormones in meat, while others are due to the use of chemicals such as pesticides, preservatives or artificial colours or flavouring. In some cases the harmful substances may be produced inside the body as a result of metabolism, or they may be due to substances entering the bloodstream which have not been fully broken down during digestion. In any case, these substances must be removed from the bloodstream by the liver or kidneys, and eliminated from the body through the bowel or the urinary system.

If the amount of toxins consumed is low, the liver and kidneys will be able to cope with this task and the body remains healthy.  However if the consumption of toxins exceeds the ability of the body to remove them (as is most frequently the case these days) a number of symptoms can arise.

First of all, the presence of excess toxins in the bloodstream can lead to symptoms such as fatigue, sluggishness, digestive disturbance and poor concentration. Excess toxins, particularly uric acid, may be sequestered in the joints, leading to inflammation, pain and stiffness.

In an attempt to restore health, the body tries to eliminate the toxins from the body in other ways: toxins can be pushed out through the skin, which serves as a third organ of elimination.  This can lead to symptoms such as body odour, itching, dryness of the skin, and spots or rashes. Toxins can also be pushed out through the lungs, causing bad breath.

Alongside the weight-loss industry, the whole area of detox has become big business, with all sorts of techniques ranging from colonic hydrotherapy, to body soaks and masks which aim to draw toxins out through the skin. All sorts of products are on sale which claim to detoxify the body, and diet plans are available which last from a few days to several weeks, and include complete fasting, liquid or juice only diets, the raw food diet, even the Hallelujah diet! However, many of these approaches are unproven, and some may even be harmful.

Diets with too many restrictions can lead to nutritional deficiencies in some individuals if they are adhered to for long periods of time. They are often not suitable for people who are weak or otherwise unwell, and can sometimes lead to worsening of symptoms in the short term. Harsh detox diets, particularly those which only include raw foods or juices, are not ideal during the winter months as they can weaken the digestion, and therefore ironically increase the toxicity of the body.

In next weeks article we will look at a manageable detox plan, which will safely and gently allow the body to cleanse itself from the inside out, without compromising your health or causing any unnecessary discomfort.

Christmas Spice

It’s hard to believe that this time last year, we were experiencing some of the coldest temperatures on record, with snow and ice covering the ground like a picture from a traditional Christmas card. It has been very mild in comparison so far this winter, which makes it seem strange that Christmas is just around the corner. But for me, nothing evokes that festive feeling more than the wonderful scent of the Christmas spices.
Warming spices such as ginger, cinnamon and cloves are traditionally associated with Christmas time, They have long been used to flavour mince pies, Christmas cakes, plum puddings and mulled wine. It is often the case that there is a wisdom behind such traditions, and the use of aromatic spices at Christmas time is no exception. They are very beneficial at a time of year that is typically associated with cold weather, winter bugs and overindulgence.

Spices such as ginger, cinnamon and cloves have a warming effect on the body. They stimulate the circulation, warming up cold hands and feet and easing joint pain and stiffness. When taken regularly, ginger root (Zingiber officinalis) is particularly effective for improving poor circulation and for treating Raynaud’s disease, which is associated with numbness of the fingers and toes in cold weather. It can be added to food or used to make a tea.

Warming spices such as ginger, cinnamon, and cloves also stimulate the digestive system. They are very useful for combating the effects of overeating and indulging in too many sweet or rich foods. They help to relieve indigestion, nausea, hiccoughs, trapped wind and bloating, which affect so many people during the festive season. The cold weather is also associated with various winter bugs. The aromatic spices kill the bacteria and viruses that cause these infections and help to ease the symptoms of illness.

The inner bark of the cinnamon tree (Cinnamonum zeylonicum) is active against the bacteria and viruses that cause coughs, colds and stomach bugs. A cup of cinnamon tea is a relaxing expectorant, which helps to remove excess phlegm from the lungs and eases coughing. In the digestive system it prevents nausea, vomiting, cramping pains and diarrhoea. Cinnamon also prevents the growth of Helicobactor pylori (the bacteria which causes stomach ulcers) and Candida albicans (a yeast which causes digestive disturbance, thrush and a whole range of other health problems).

The flower buds of the clove tree (Syzygium aromaticum) have similar effects to cinnamon in the respiratory and digestive systems. Whole cloves can be used on their own or with cinnamon to make a tea, but they are more frequently added to hot whiskey, mulled wine or elderberry juice to make a warming winter drink.

Clove oil, which can be purchased from pharmacies and health food stores, is particularly effective against the herpes virus, which causes cold sores. At the first signs of tingling add a few drops of clove oil to a suitable carrier oil (such as olive or almond oil) and dab onto the affected area using a cotton bud. Clove oil also acts as a local anaesthetic which is particularly effective for toothache. Put a few drops onto a small piece of cotton wool and place in the mouth next to the offending tooth. This helps to fight any infection and numb the pain. A few drops of clove oil can also be added to alcohol or to a suitable carrier oil and used as a liniment for arthritis which is often worse in cold weather.

Antibiotic Awareness

The development of antibiotics during the last century was perhaps the most important breakthrough in modern medicine, which revolutionized the treatment of infectious diseases, and saved many lives. However, this advantage could one day be lost forever, due to the development of antimicrobial resistance. Last week, the Health Service Executive (HSE) launched a new campaign to raise awareness about the correct use of antibiotics.
Antibiotics are drugs which kill the bacteria that cause various types of infection in the body. However, when antibiotics are over-used, or used inappropriately, bacteria develop ways of resisting their effects. When an entire strain of bacteria becomes resistant to most antibiotics, it is often referred to as “superbug”; the best known example of which is MRSA (Methicillin-resistant Staphylococcus aureas), which can cause incurable and sometimes fatal infections.

Research published in the Irish Medical Journal last year highlighted the fact that antibiotic use has risen sharply in recent years, and that up to 50% of antibiotic prescribing may be inappropriate. Many GPs have admitted that pressure from patients is often a factor when prescribing antibiotics. However, if antibiotics are being inappropriately prescribed on demand, it really defies the purpose of having them under prescription-only control.

Antibiotics are completely ineffective against the viruses which are responsible for the majority of winter bugs, and they do nothing to support the immune system or to help with the symptoms of the condition.  Recent research has also found antibiotics to be largely ineffective in the treatment of sinusitis and ear infections. Of course antibiotics are absolutely essential in the treatment of serious or life threatening conditions, but they are powerful drugs, which can have some serious side effects.

Antibiotics interfere with the normal balance of microflora, or “friendly bacteria” in the body, causing digestive disturbance, poor absorption of various nutrients, and overgrowth of harmful micro-organisms such as Candida albicans. Antibiotics can also have far-reaching effects on the immune system, and infections which resolve after antibiotic treatment often recur because the immune system has been damaged by the antibiotics.  The most notable examples are cystitis and ear infections, which may return time and time again and take years to fully resolve.  Studies have shown that children who are given broad-spectrum antibiotics before they are 6 months old are almost nine times more likely to develop asthma than other children.

Fortunately, many people are now aware of the dangers of antimicrobial resistance, as well as the potential side-effects of antibiotics: A comment I often hear is: “I tried to do without the antibiotics, but I had to give in the end”. However, in the case of most common infections, what is needed is neither suffering on in silence, nor rushing to the nearest GP for a prescription; but a safer, yet effective approach to dealing with the problem. Patients who attend my clinic for treatment of acute infections are often surprised at how effective herbal treatment can be.

Some herbal remedies have been found to be more effective against a range of bacteria than pharmaceutical antiseptics, and because they are much more complex than orthodox medicines they are less likely to lead to the development of resistant bacteria.  There are also a number of antiviral herbs, which are more appropriate for treating the viruses that cause a large proportion of common infective illnesses, such as respiratory and gastrointestinal infections.

In order to treat the symptoms of the infection, other herbs are used, which help to manage fever, to reduce the production of mucus, to soothe sore throats and coughs, or to ease urinary symptoms or diarrhoea. In addition, herbal medicine focuses on supporting the body’s own immune response in order to fight the infection and to help prevent future attacks.

By visiting a herbalist for the treatment of infections, you can be assured of treatment which is safe and effective for both adults and children.  At the same time you can avoid the side effects of antibiotic treatment and help to ensure that they will be effective if they do become really necessary. 

Movember

Cancer of the Prostate is the most common form of cancer in men, and around 2,700 men are diagnosed with prostate cancer in Ireland every year. During November (or Movember as it is now called), thousands of men around Ireland sprout moustaches to raise awareness about this condition.
The prostate is a small gland, which is located below the bladder in men. It wraps around the urethra (through which the urine flows out of the body), and is responsible for secreting seminal fluid.

The symptoms of prostate cancer are usually due to pressure on the urethra, and include difficulty starting to urinate, weak or interrupted flow, difficulty stopping urination, and needing to urinate more frequently. These symptoms are virtually identical to those caused by benign enlargement of the prostate, which is much more common than prostate cancer. However, it is always worth getting any unusual symptoms checked out.

Since the prostate gland is located very close to the wall of the rectum, assessment can be carried out by a rectal examination. A blood test to measure the level of Prostate Specific Antigen (PSA) may also be used to indicate whether further investigations are necessary, in which case a prostate biopsy may be performed. However, the PSA test is not a specific test for prostate cancer: PSA can be raised due to benign enlargement or inflammation of the prostate, and up to two thirds of men with a raised PSA do not have prostate cancer.

In many cases, prostate cancer causes no symptoms at all in the early stages, and therefore regular checks are important, especially if you are over 50, or if you have a family history of the condition

Fortunately, prostate cancer is usually very slow growing, and it is therefore less likely to spread to other parts of the body than other forms of cancer. However, early detection and treatment are still vital to offer the best chance for a full recovery. There are also many natural ways to help prevent prostate cancer, and to aid recovery for those who have already been diagnosed with the condition.

Avoid wearing tight fitting underwear or trousers, as this restricts lymphatic drainage, which in turn prevents removal of toxins from the area and interferes with healthy immune function.  Make sure you go outside for a walk every day since the main source of vitamin D is the action of sunlight on the skin, and people who are deficient in this vitamin more likely to develop various forms of cancer.

Men who eat a lot of red meat and dairy products have been shown to have a higher chance of developing prostate cancer than those who do not. Therefore it is important to cut down on consumption of red meat and dairy products (such as cheese), and to eat more chicken, turkey and fish, especially oily fish such as mackerel, tuna, salmon and trout.

It is also very important to eat plenty of fresh organic fruit and vegetables, particularly those which are coloured, such as carrots, sweet potatoes, greens, cherries and other berries.  These contain antioxidants and other essential nutrients, which are very important in the prevention and treatment of prostate cancer. One nutrient that has been shown to be particularly beneficial is lycopene, which is found in tomatoes. For maximum absorption, it is best to drizzle fresh, ripe, preferably organic tomatoes with olive oil and grill before eating.

A professional medical herbalist can provide an individually-tailored herbal prescription, and detailed advice about diet and nutritional supplements to help with cancer prevention and improving the chances of recovery.  Of course there is no magic cure for cancer, but taking a holistic approach to healthcare can help to create an environment in the body which does not encourage its growth, and can help to give the immune system the upper hand.

“What’s Ireland Eating?” – Part Two

In last week’s article, I wrote about a documentary that was shown on RTE at the beginning of this month, which posed the question: “What’s Ireland Eating?” The documentary, which is still available to watch on the RTE player, is based on the results of a survey of the grocery-buying habits of thousands of Irish households, and also presents the results of the National Nutrition Survey, which was carried out by Irish University Nutrition Alliance. The documentery raised some very important issues, and in last week’s article, I wrote about the impact our food choices are having on our health. This week I will focus on how the way we shop is affecting our economy.
Once upon a time, people bought their meat from the butchers, fruit and veg from the greengrocers and so on. The food they bought was often locally sourced, supporting not only the local shops, but also local farmers and other food producers. Nowadays, 8 out of every 10 euro we spend on food is spent in supermarkets, most of which are large, multi-national companies who import much of their produce. Over the past ten years, more and more large supermarkets have sprung up, and in the same period, over half of all independent retailers either disappeared or were taken over by chains.

Small retailers struggle to compete with large supermarkets on the edge of their towns. Many people who regularly shop in supermarkets only intend to do part of their shopping there, but would still like to be have access to local shops. However, just a small shift in the shopping habits of local people in favour of large supermarkets often means that local shops can no longer stay in business.

Large supermarkets generally argue that new stores provide jobs to the local area, but studies have actually shown that for every 10 jobs a new supermarket provides, 15 jobs are lost in the area over the floowing 2-3 years. For example, a new supermarket may not only force local butchers and greengrocers to make staff redundancies, or close altogether, but the local farmers and other producers who they buy from will also lose business, and may have to lay off workers or go out of business themselves.

In this country, a small number of large multi-national supermarket chains have become dominant, and they therefore have a great deal of power over their suppliers in terms of prices and terms.

Large multi-national supermarkets generally prefer to stock a few well-known products alongside their cheaper own-brands, effectively squeezing out the smaller producers. This means that most large multinational supermarkets will not stock locally-produced items such as dairy products and honey.

Much of the produce stocked in large multi-national supermarkets is imported from other countries, where production costs are cheaper and standards are lower, and Irish producers are finding it more and more difficult to compete. The real cost to the consumer of this cheap produce is the reduction in quality. For example, cheap imported chicken fillets from Eastern Europe are transported to Ireland in gas-filled packaging and are usually 7-9 days old by the time they reach the shops

Small suppliers, who are dependendent on large retailers to stock their products, are largely powerless to stand up to the supermarkets. The Irish Farmer’s Association estimates that production costs have risen by over 50%, since 1995 yet prices paid to Irish suppliers have dropped by around 7%. Suppliers also have to bear the cost of Supermarket promotions such as “two for one” offers and discounted prices, while the executives and shareholders of the supermarkets reap the all benefits.

So the next time you have a choice between shopping at the supermarket, or at your local butchers, greengrocers or farmer’s market; or the choice between a locally-produced product and a cheap import; remember that you may not be saving as much as you think. Keeping Irish producers in business keeps food closer to home, and keeps money in your local community, and in the country. So the next time you are shopping, make the choice to buy Irish products or local products, or you may find that you ne longer have the choice.

The “What’s Ireland Eating” Documentary is available to watch on the RTE player (www.rte.ie/player) until Tuesday 22nd November.