Beating the Winter blues

If the dark days of winter make you feel gloomy, then take heart because there are some very simple things you can do to make yourself feel better. One that certainly attracted me came from a new study that reveals fresh flowers can be a natural remedy to winter affective disorder. The behavioural research study, conducted by Massachusetts General Hospital and Harvard Medical School, found that people feel more compassionate toward others, have less worry and anxiety and feel less depressed when fresh-cut flowers are present in the home. Say it with flowers in this case is something I would heartily endorse! Here are some other tips that can help:

*** Start your day with a high-protein breakfast and end it with a whole grain-rich dinner. This combination will help balance mood-regulating hormones.

*** Increase your intake of omega-3 fatty acids by adding some cold water fish like salmon, or flaxseeds to your diet.

*** Try light therapy. Research has shown that exposure to light is an effective treatment for winter depression. Light therapy is administered by a 10,000-lux light box which mimics outdoor light and causes a biochemical change in the brain to lift your mood.

*** Regular use of relaxation techniques such as meditation, breathing exercises, and yoga can help promote emotional balance. There are many available, and my own meditation CD ‘Relax, Renew and Revitalise’ might help you. For more information on it visit the website at www.catalystonline.co.uk/health.htm

Finally, one of the simplest, and cheapest, things you can do is to be outdoors in the fresh air and daylight as much as possible. Have a thirty-minute walk and you will improve your health and boost your serotonin levels, which in turn will help improve your mood.

Depression in men could be reduced by 50%

There have been several studies linking folic acid (folate) intake specifically, and all the B vitamin group generally, to improved mood. Folate is a water-soluble B vitamin that occurs naturally in food and studies done by scientists at the University of York and Hull York Medical School reported that low levels of it in the body were linked to increased depression overall, but now a new study has made a specific link to depression in men

Researchers from the International Medical Centre of Japan, and the National Institute of Health and Nutrition, undertook a study involving 500 Japanese subjects. Of these, 36% of the men and 37% of the women were found to have symptoms of depression on starting the study. What they found was that the men with the highest average intake (235 micrograms per 100 kcal) of folate were 50% less likely to have depressive symptoms than men with the lowest average intake (119 micrograms per 100 kcal). They also found that increased levels of folic acid did not mean less depression in the women subjects, only in the men.

While it is clear that increased folate intake will help men, either from a dietary supplement or food such as dark leafy greens like spinach, citrus fruit and dried beans and peas, and because of it’s importance in pregnancy, you will find many foods such as breakfast cereals fortified with added folic acid, so check the labels.

It is important for both men and women’s health that there is a good supply of the entire B-complex vitamins in the diet, not just folic acid alone as they work together synergistically to provide the best ‘mood’ protection. If your diet contains dairy, whole grains, omega 3 and 6 oils and lean meats then you are probably getting a good variety. If in doubt, take a good B complex supplement from a reputable source.

Post festive fasting could it help your heart

With all the food we eat over the festive period, and much of it not too healthy, it may be time to try an ancient method of health care – fasting. New research reported in the American Heart Association™ Scientific Sessions in November 2007 seems to indicate that people who skip meals once a month are 40%less likely to have clogged arteries as those who do not fast on a regular basis.

This data was collected as a result of work done in Utah, where about 70 percent of the population are Mormons, who fast during the first Sunday of each month as part of their religious observance. The study was undertaken after researchers discovered that only 61% of Mormons had heart disease compared with 66% of non-Mormons. After surveying 515 people about Mormon’s typical religious practices, which included a weekly day of rest, not drinking alcohol or smoking, donating time and money to charity, avoiding tea and coffee, and monthly fasting, only fasting made a significant difference in heart risk.

Only 59 percent of those who skipped meals regularly were diagnosed with heart disease, compared with 67 percent of non- fasters. The researchers suggested that periodic fasting forces your body to burn fat and also gives it a break from making insulin to metabolise sugar. Fasting for one day a month may therefore help to re-sensitise insulin-producing cells and make them work better.

However, fasting does not work for everyone, and in fact can be counterproductive for some. If your diet consists of fast food, junk food and other processed items that are high in sugar and grains, then not eating those foods for a period will likely cause improvements to your health. This is because this type of diet is causing surges in your insulin and levels, and even giving your body a break from this cycle temporarily will be beneficial.

This is the principle that calorie restricted diets work on, because reducing calories definitely helps to slow down aging, reduce chronic diseases and even extend your lifespan. When you restrict your calories, as you do during fasting, it reduces your metabolic rate and oxidative stress, lowers your insulin levels and improves insulin sensitivity.

BUT, if you are already eating healthy foods designed for your nutritional type, then you will probably not experience benefits, and may even have some problems, such as hypoglycaemia (low blood sugar). Fasting seems to work best for those who thrive on a high-carbohydrate diet such as vegetarians and those who nutritionally thrive best with a high-protein diet don’t do nearly as well on a fasting regime.

Is there a middle way? Well, yes there is now increasing evidence that you’re actually better off on the ‘little and often’ diet plan where you nibble and graze small amounts frequently throughout the day. Eating small amounts of healthy foods at regular, frequent, intervals has been found to lower cholesterol, reduce appetite, and cause the least amount of disturbance to your body’s natural balance.

Microsoft develop camera to help with memory loss

Microsoft is collaborating with a number of UK and worldwide studies in developing the use of an automatic wearable camera that takes photos continuously through the day. Researchers claim it can transform the life of patients with memory loss, and they are developing the ‘SenseCam’ camera at Microsft’s Cambridge laboratory.

SenseCam is a wearable digital camera that is designed to take photographs passively, without user intervention, while it is being worn. Unlike a regular digital camera or a cameraphone, SenseCam does not have a viewfinder or a display that can be used to frame photos. Instead, it is fitted with a wide-angle (fish-eye) lens that maximizes its field-of-view which ensures that nearly everything in the wearer’s view is captured by the camera.

It was in 2005 that Microsoft first started a trial with a 63-year -old patient from the Memory Clinic and Memory Aids Clinic at Addenbrooke’s Hospital, in Cambridge. This patient had amnesia resulting from a brain infection and typically would forget everything about an event within five days or less of it happening.

The patient was given a SenseCam and asked to wear it whenever the sort of event that she would like to remember was happening. After wearing SenseCam for the duration of such an event, she would spend around one hour reviewing the images every two days, for a two-week period. During the course of this period of assisted recall using SenseCam, her memory for the event steadily increased, and after two weeks she could recall around 80 percent of the event in question. What is perhaps more remarkable is that following the two-week period of aided recall, Mrs. B appears to have a lasting ability to recall the event even without reviewing the images.

Following the success of this first trial and the excitement it generated in both the research and clinical rehabilitation communities, Microsoft initiated a number of additional trials and are currently working with over half-a-dozen patients in the early stages of Alzheimer’s Disease, and while these trials are ongoing the results to date are promising.

The programme has been funded with grants worth £220,000 for academics to investigate its health and medical applications. Among others, the money is going to the University of Exeter for a study of memory in Transient Epileptic Amnesia and to the Medical Research Council in Cambridge and the University of Bangor, Wales to study facilitated recollection in patients with dementia. Overseas, the University of Toronto and Columbia Medical School are collaborating on a trial with Sensecam to see if it could enhance quality of life in Alzheimer’s patients and the Centre for Mental Health and Brain Injury in Alberta, Canada is studying if it could help with Memory recovery in brain injury patients.

Is your surgeon made of steel?

No, I am not talking about his personality. Surgeons are renowned for being a bit aloof but the ultimate model made an appearance performing radical tonsillectomies on 27 patients with squamous- cell carcinomas of the tonsil. This new model is not tall dark and handsome, but is a four armed robot that was used in a pilot study that has been reported in the December issue of Archives of Otolaryngology Head and Neck Surgery.

This computerised surgeon is not likely to turn up in your operating theatre any day soon, and is in fact operated from a computer console by a real surgeon, but is it a sign of things to come? Reporting on the operations, Dr Weinstein who undertook the trial said that using robots had definite advantages and is looking for funding to conduct a much larger trial. Let’s face it robots can’t have a worse bedside manner than some surgeons I have encountered.

Natural help for gum disease

Noticed your gums are inflamed and tender or bleed slightly when brushing your teeth? These, together with receding gums, chronic bad breath and loose teeth or widening space between gums and teeth are symptoms of gum disease.

Gum disease starts with plaque on the teeth which is formed when bacteria in the mouth mixes with saliva and residues from starchy foods and sugar in your diet. If you don’t remove it properly then it accumulates and hardens underneath the gumline into tartar. That is much more difficult to remove than everyday plaque and will mean a visit to the dentist. If you have bleeding from the gums with pain, called periodontitis, then that is a sign that the infection and inflammation has spread to the deeper tissues and bone. After the age of 30, periodontitis is responsible for more tooth loss than cavities. Brushing your teeth after every meal, and especially after eating anything containing sugar, is a good preventive programme but there is also natural help on hand.

Vitamin C
The link between vitamin C deficiency and gum disease is well known and is one of the reasons that back in the 18th century, sailors ate limes during long trips at sea to keep their gums from bleeding. It probably helped the taste of the rum as well. There is research showing a link between low intake of vitamin C and higher rates of gum disease, particularly gingivitis, so make sure you have a minimum of 250mg a day and eat foods rich in vitamin C, such as grapefruit, oranges, kiwi fruit, mango, papaya, strawberry, red pepper, broccoli, brussels sprouts, and cantaloupe melon. If you are taking supplements, don’t get the chewable vitamin C because the acidity may promote the erosion of tooth enamel over time.

Vitamin D
Vitamin D has been found to have anti-inflammatory effects and may reduce susceptibility to gum disease, again research by Boston University shows a link between low levels of vitamin D and gingivitis. Being out in sunlight is one of the best ways to boost levels of this vitamin so get out into the sun wherever you can and no need for sun block at this time of year, unless of course you are off to the Caribbean for the winter.

Stress reduction
Of course stress affects virtually every aspect of your health and wellbeing, but in this context it contributes to gum disease by increasing plaque accumulation. A University of Dusseldorf study examined how exam stress would impact plaque and gum bleeding. All students had a professional tooth cleaning 4 weeks prior to exams and then 4 weeks after exams. They found that students had significantly higher rates of plaque and gingivitis after their exams compared to a control group of students that didn’t take exams. I suspect they didn’t take into account the fact that under stress our diets also lean heavily on sugar and chocolate which also increases plaque.

Tea tree oil
Tea tree oil has so many uses it’s invaluable in my natural first aid box and as it has proven antibiotic properties it can help reduce gingivitis and bleeding, but it won’t reduce the amount of plaque. You must NOT use neat tea tree oil in the mouth or anywhere else. You can get tea tree toothpaste from a health store or you can put one drop in a cup of warm water and rinse it round your gums. DO NOT SWALLOW but spit it out immediately and I suggest you don’t eat or drink for at least 15 minutes as it tastes pretty grim.

Broccoli can relieve inherited skin condition

Epidermolysis bullosa simplex (EBS) comprises a group of inherited disorders in which the skin blisters extremely easily and can be extremely painful to the sufferer. The problem lies in the genes that hold the instructions necessary for production of certain proteins in the top layer of skin. These instructions have a minor fault, rather like a typing error, with the result that the proteins are incorrectly formed, and unable to fulfil their role as scaffolding for the topmost layer of skin. The result is that the top layer of skin does not ‘stick’ securely to the layer beneath it, and where the two layers separate a blister develops.

Even the mildest form of EBS can leads to blistering of the hands and feet and the condition is more common than you might think. If only one of the two parents has the condition then there is a 1 in 2 chance it will be passed on their children.It may be obvious from birth, or develop during the first few weeks of life. Sites of blistering respond to areas where friction is caused by clothing and frequently appear around the edges of the nappy, but may not be noticed until the child begins walking, when foot blisters start to appear. There is currently no effective treatment that can cure it, though a number of measures can be taken to relieve the symptoms. However, a new study that was reported at the American Society for Cell Biology 47th Annual Meeting shows that eating broccoli could be of great benefit. Researchers from the Johns Hopkins University School of Medicine in Baltimore, found that the natural compound sulforaphane, which is present in broccoli and other cruciferous vegetables, can help treat this disorder. Sulforaphane has already been lauded for its cancer-fighting powers and so the researchers carried ouit an experiment where they found that mice with EBS who were exposed to sulforaphane, had significantly reduced skin blistering. Patient trials have not yet been conducted, but in the meantime anyone suffering from this condition could benefit from eating broccoli at least 2-3 times a week.

Abandon antibiotics if you have sinusitis

If you have a blocked, painful nose, throbbing cheeks and forehead it could be sinusitis. It often comes with a cold. The mucus in your sinuses, air filled spaces in your cheekbones and forehead, can become infected causing inflamed sinuses. You can get acute sinusitis, a one-off nasal infection or chronic sinusitis where you keep getting infections. It normally clears up on its own or with the help of decongestants or painkillers, but antibiotics may be prescribed although recent research shows they are ineffective.

Trials undertaken at University of Southampton, showed that the antibiotic Amoxicillin was no more effective than a placebo in altering the symptom severity, the duration, or the natural history of the condition was the researchers conclusion. This is concerning, as up to 92% of patients with acute sinusitis in Britain and 85% to 98% of such patients in the U.S.A. receive antibiotics, even though doctors rarely confirm a bacterial infection for which they would be effective.

If you do suffer from sinusitis and want some natural relief, then this suggestion might help you stay well, or at least cut the duration of the condition.

Good old fashioned steam inhalation is still one of the most effective ways of clearing your nose, and chest. Try adding five drops each of the aromatic oils of eucalyptus (Eucalyptus globulus) and sage (Salvia officinalis) to a bowl of hot water and cover the bowl and your head with a large towel to trap the steam. Do this twice a day and just relax and breathe in until the steam has evaporated. The aromatic oils from eucalyptus and sage leaves help halt bacterial growth and reduce the risk of getting secondary infections. These herbs have both decongestant and antibacterial properties and are an excellent remedy for respiratory problems, including chest congestion, bronchitis, bronchial cough and sinusitis. You could also try adding a couple of crushed garlic cloves in the water as garlic has great antiviral and antibacterial properties.

Toning Up Your Digestive Tract

December usually is the start of the ‘out of the window’ with sensible eating plan. It’s a sociable time; office parties, Christmas lunches and dinners with friends and neighbours and what they all have in common is rich food and usually some alcohol. It is of course great fun, but if you are not used to eating that sort of diet in such quantity and with such regularity it can put a real strain on your digestive system and one of the results can be constipation and bloating. There are of course numerous products you can buy to help you with it, often expensive, usually with additional additives in terms of chemicals, sweeteners and colourings.

How about something incredibly cheap, natural and yellow? It’s called a lemon and is the simplest way to help your system stay toned and ready to cope with that additional load. All that extra food and drink puts a large strain on your liver, gallbladder, and pancreas and so you don’t digest your food properly and the result is discomfort. One of the great things about lemons is that they are the most amazing cleaners for your body and a great source of Vitamin C and potassium. How do they do that? First by building up enzymes in your liver, so it can detoxify toxins in your blood, and then they help to prevent kidney and pancreatic stones forming by combining with calcium in your body.

All you need to do to get these great health benefits is to drink the juice of a lemon in a large cup or mug of hot water every single morning after getting out of bed. Make it the first thing you do, and don’t eat anything before it or for at least 30 minutes afterwards. If that sounds too sour for you then add some honey or maple syrup to sweeten it but however you drink it I promise you will feel the benefit – oh and it helps keep your skin clear too!

Antiseptic Health Wipes – Proof Positive?

You know that theory that for every action there is an equal and opposite reaction? It certainly seems to apply to any new product development as the report in the British Medical Journal of 1 December seems to prove. Because there is such a prevalence now of bugs and viruses, the incidence of using antiseptic hand cleansing products has become much more widespread in public buildings and in our homes. However these various products from hand wipes to hand washing solutions usually contain alcohol in one form or another and there is now concern that they could be a problem to alcoholics.

Guy’s and St. Thomas’ NHS Foundation Trust did a study after investigating a case report on a patient known to have a history of alcohol dependence who displayed withdrawal symptoms even though he had not consumed alcohol for 24 hours. The patient arrived at the hospital and during admission was found collapsed, having vomited in the bathroom. He was holding an empty 500 ml bottle of alcohol hand rub with another such bottle next to him. His blood ethanol concentration at the time of collapse was nine times over the legal British driving limit and a potentially fatal concentration

The Trust then looked at hospital admissions related to children and adults exposed to alcohol hand wipes and it was found that during the 18 month period after alcohol hand wipes and hand rubs became widespread in use that 66% of the admissions were thought to result from intentional abuse. These cases all occurred within hospitals or nursing homes where their use ought to be strictly monitored, though it appears that in a normal adult as little as 360 ml of an alcohol hand rub containing 80% ethanol might potentially lead to life-threatening complications.

Any ill effects generally occur within one to two hours after ingestion and usually have symptoms of gastric pain and vomiting. More serious effects involve central nervous system depression, leading to aspiration and respiratory arrest. According to the toxicologists who wrote the report, the more serious effects are seen in those who ingest more than 500 ml of hand rub, and this is most likely to occur in confused patients and alcohol abusers seeking the desired effect.

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