How To Have A Healthy Heart

Apart from the usual suspects of diet and exercise, there is now new scientific evidence for a very old, natural, practice. Heart rate variability, which is a sign of a healthy heart, has been shown to be higher in those who regularly practice yoga.

The autonomic nervous system regulates the heart rate through two routes, the sympathetic and parasympathetic nervous systems. The former causes the heart rate to rise, while, the parasympathetic slows it so that when working well together, the two ensure that the heart rate is steady but ready to respond to demands such as when we eat, our fight or flight response, or arousal.

The research was carried out at the Indian Institute of Technology in Roorkee, in Uttrakhand, and although there is plenty of anecdotal evidence to suggest that yoga practice may improve health through breathing exercises, stretching, postures, relaxation, and meditation this is the first time its effect on the heart has put through a scientific trial.

The volunteers were all healthy men aged between 18 and 48, half of whom practiced yoga regularly and the others not at all. They were given electrocardiograms (ECG) and found that the regular practitioners had stronger and better control of their parasympathetic system which gave them more autonomic control over their heart rate and so a healthier heart.

Go find a local yoga class, or use one of the excellent DVD’s on the subject. For beginners I would suggest Barbara Curries Seven Secrets of Yoga for a quick and simple workout as I have been using it for years, and it is available on Amazon second hand for an amazing 1p at the moment! www.amazon.co.uk

Health Bite:

Another great ingredient you need for a healthy heart is vitamin D, and low levels may also increase the risk of atherosclerosis.

It seems that most people suffering from heart disease are chronically deficient in vitamin D and you can easily rectify that by getting some sunshine every day – not always easy in our climate – or by taking a vitamin D3 supplement.

Nutritionists recommend a supplement for those deficient of around 1,000 – 4000 IUs per day, but not when you are getting plenty of sunshine.

Vitamin D is also known to be a preventive agent for around 77% of all cancers so you get a double health bonus. Now, about booking that sunshine cruise

Pomegranate Power

If these fruits are not on your shopping list, add them now if you want to treat chronic inflammation, and the diseases that go along with it.

Previous research has already suggested that pomegranates may help prevent or reduce the risk of a number of inflammation-linked diseases, including breast and prostate cancer. It also has a role in preventing heart disease by increasing the amount of oxygen it receives and the way it prevents LDL (“bad”) cholesterol from oxidizing. Some evidence is also linking it improvements in the symptoms of erectile dysfunction, if the juice is taken over a long period of time.

Short-term inflammation is a normal immune response, but chronic inflammation has been linked to a number of diseases including heart disease, cancer, diabetes, arthritis, dementia and autoimmune disorders. Scientists are increasingly coming to believe that pomegranate helps combat inflammation, in part due to its exceptionally high content of antioxidants.

Pomegranate extract was first shown to combat inflammation as long ago as a 2005 study which showed that when injected into human cells, pomegranate extract lowered inflammation and levels of enzymes that can cause cartilage to break down, as in arthritis.

More research followed which confirmed this and the latest is from the University of South Carolina and is the first to study its effects in human cells. Pomegranates are something I always associate with winter, and that cheery red and yellow skin is hiding a powerhouse of benefits so make sure you eat the fruit – one by one with a hatpin as was traditional in my house – or save yourself time and effort and buy the juice!

Relaxation in a bar

No, not AT the bar – that was just your wishful thinking.  We are well used to the idea of meal replacement bars, healthy and unhealthy alike, but there is now a new take on the idea.

WILDBAR, apart from its odd name for something meant to relax you, has a unique ingredient in the blue-green algae called Aphanizomenon flos-aquae (AFA) which is phenylethylamine.  Rather than scraping down the side of the fish tank, this is in a palatable form combined with raw cacao, also high in phenylethylamine.

The benefit of this is that it is a neuro-amine we produce naturally in the nervous system when we are calm, happy and focused. It has been proven to dramatically improve mood, concentration, mental energy and libido and all without leaving the comfort of your kitchen cupboard!

WILDBAR combines Cacao and AFA with Macadamia Nuts, Agave Nectar, Hemp and Poppy Seeds, Mesquite (a sweet nutty tasting flour) and Himalayan Crystal Salt.  Exotic enough for to relax you just reading the ingredients ,and if you can’t find them in your local health store then go to http://www.simplyvital.com/

Tai Chi Reduces Knee Osteoarthritis Pain

I am a fan of Tai Chi for many reasons: it benefits health, stamina, flexibility, co-ordination and reduces stress.  Now it seems it can also help with osteoarthritis – particularly if you are over 65 years of age.
Researchers from Tufts University School of Medicine in the USA studied a group of people of that age with knee osteoarthritis and found that if performed regularly Tai Chi exercise improved physical function and they experienced less pain.
Tai Chi, if you haven’t come across it before, is a traditional style of Chinese martial arts that features slow, rhythmic movements and there are five major styles, each named after the Chinese family from which it originated: Chen, Yang, Wu, Wu/Hao and Sun.
The study was reported in the November issue of Arthritis Care & Research, a journal of the American College of Rheumatology. For the study each participant was asked to take part in 60-minute Yang style Tai Chi sessions twice weekly for 12 weeks. Each session included: a 10-minute self-massage and a review of Tai Chi principles; 30 minutes of Tai Chi movement; 10 minutes of breathing technique; and 10 minutes of relaxation.

This is good preventive news, because as we get older we are most risk for developing knee osteoarthritis, which results in pain, functional limitations or disabilities and a reduced quality of life.  In the US there are 4.3 million adults over age 60 diagnosed with it and they predict that half of American adults may develop symptoms in at least one knee by age 85.  Figures for the UK are probably similar
Because Tai Chi works on the mental and emotional/spiritual aspects, as well as the physical, the researchers believe these address the negative effects of chronic pain by promoting psychological wellbeing, life satisfaction, and more positive perceptions of health.
At the end of the 12-week period, patients practicing Tai Chi exhibited a significant decrease in knee pain compared with those in a control group as well as noting improved physical function, self-efficacy, better health and less depression.
Finding a teacher
A personal recommendation is always best and you will find teachers listed usually in natural health centres and often run classes from church halls and similar venues.

These websites can help you find someone locally to you:
The Tai Chi Union of Great Britain at www.taichiunion.com
Tai chi listings by place and at www.taichifinder.co.uk
If you can’t find a class near you, there are also instruction DVD’s.  Not really the ideal way to learn, but one I have heard recommended for a short programme is from the US at www.easytaichi.com

Top 5 ways to keep your energy up

There are times when, no matter how fit you are, you fall prey to persistent mild fatigue or a chronic lack of energy. Everyday stresses and a busy lifestyle can lead to you paying less attention to the simple factors that will help keep your energy levels high. Moderate exercise and incorporating rest periods into your day will help and so will following these basic tips for a natural energy boost:

1. Variety is the spice of life so make sure you eat a wide variety of organic fresh fruit and vegetables to get the best range of their natural protective vitamin and mineral content

2. Small is beautiful so give up those large meals because they trigger the body to release more insulin, resulting in low blood sugar levels and a fatigue-inducing slump. Eat more frequently, just less of it and include healthy snacks – see point 4.

3. Water, water may be everywhere but most people just don’t drink enough of it. Dehydration is a common cause of fatigue so keep your liquid intake up with herbal teas, juices and water right through the day.

4. Snacking for energy means choosing healthy things that contain some protein, carbohydrates, and beneficial fats or select whole foods that are low in fat. Good options include unsalted nuts and seeds, dried fruit and bananas, crudités, yogurt, vegetable sticks, and whole grain bread or crackers to keep your energy up by stabilising your blood sugar levels.

5. Fibre slows the release of insulin and helps maintain a steady supply of energy. Good sources are beans and pulses such as kidney beans, chickpeas, and lentils.

Dinosaurs killed by pigeons?

Well no, not really, but a study by a team of U.S. and Australian researchers has shown that T.rex’s relatives suffered from the potentially life-threatening disease trichomonosis, which is still carried by pigeons today.

Some of the world’s most famous T.rex specimens have holes in the lower jaw, which is a classic symptom of trichomonosis and they occur in exactly the same place as in modern birds with trichomonosis.

Trichomonosis is carried mainly by pigeons these days, but they are generally immune to the disease. Birds of prey are particularly susceptible to trichomonosis if they eat infected pigeons, and I wonder if that is why pigeon pie is no longer a fashionable menu item, except perhaps in Hector Blumenthal’s kitchens?

Why champagne tickles your fancy

A team of researchers has found that Champagne’s bursting bubbles not only tickle the nose, they create a mist that wafts the aroma to the drinker. Not surprisingly this has been done at the University of Reims, Champagne-Ardenne in France. They used high-resolution mass spectrometry to study the chemicals in Champagne and sparkling wines and in the bubbles and the mist they produce.

They discovered that some of the chemicals that impart the special toasty, fruity aromas to the wine are captured by the bubbles and brought to the surface in higher concentrations than in the wine itself. It’s rather like how the bursting of bubbles at the sea surface imparts that special oceanic scent to the nearby air. With champagne, the bubbles drag chemicals along their way through the liquid to the surface and finally burst and eject aerosol droplets into the atmosphere.

So does that mean champagne smells better than it tastes? The lead scientists were tempted to reach that conclusion, but as they are scientists, not experts in the science of smell and taste, they declined to commit themselves so I will do it for them. In my experience, it tastes just as good as it smells – in fact often better!

Breast cancer awareness month

October is Breast cancer awareness month and as this is the most common cancer, and accounts for nearly one in three of all cancers in women, it is timely to pay attention.

There are 45,500 women diagnosed with it every year and one woman in nine will be affected in her lifetime. You can get involved in various events or contribute by buying yourself – or someone else – a fit that contributes to breast cancer research. Among my ‘wish list’ are Debenhams ‘bling piggy bank’, a special edition ipod cover and earphone set or – assuming we are ever going to get some more rain – Asda’s tickled pink wellies and slippers.

If you want to do something more active, then undertake a Friendship Walk to raise funds, or try ‘STEP ON IT’, which is one of Breast Cancer Campaign’s new individual walking challenge. You are asked to walk a step for each of the 46,000people who will be diagnosed with breast cancer in the UK this year.

More details from the website at www.breastcancercampaign.org/how/fwalk_resources/

Healthy superfoods made easy

Many health regimes advocate you have lots of seeds which can mean lots of opened packets that rapidly go off as you forget to use them up. There is an easier way which is to let someone else put together the perfect health combination and happily a company called Linwoods have taken up the task. They have an interesting combination of milled flaxseed, sunflower, sesame and goji berries which has all your essential fatty acids, vitamins and minerals. It’s the Super 5 mix and it has a number of health benefits:

Balances your nervous system as there is an amazing 230% of the RDA (recommended daily amount) of Vitamin B12 which plays a key role in the normal functioning of the brain and nervous system, and is involved in the metabolism of every cell in your body.

Keeps your Hair, Skin and Nails Beautiful with it’s Vitamin E content. This fat soluble antioxidant protects cellular tissue from oxidation and helps protect and repair any damage to your skin, hair and nails.

Boosts your vitamin and mineral intake as it contains a large range of vitamins and minerals including Vitamin B Complex, D, E and minerals including Zinc, Iron and Calcium.

Helps prevent osteoporosis as the calcium found in flaxseed and sunflower seeds is a vital mineral that builds bone and keeps it strong.

Keeps you regular and lowers cholesterol as flaxseed is very high in fibre. It contains insoluble fibre help to maintain healthy bowel regularity and soluble fibre which can assist in lowering cholesterol.

Assists in prevention of prostate enlargement as it contains zinc which can help regulate normal cell activity and build immune system response. A strong immune system is needed to calm enlarged and inflamed prostates

A good source of dietary phytooestrogens that help regulate oestrogen levels in the body.

Anti-ageing and good for the immune system, and although Goji berries sound highly exotic they are now found on supermarket shelves – at least they are in my local Sainsbury’s. Very useful if you have vegetarians in the family as they contain all 8 essential amino acids which are the building blocks of protein and can only be obtained from the diet. Something that vegetarians can struggle to have enough of as amino acids cannot be stored in the body but have to be used up every day. They also contain Iron so that makes them a good source of energy and vitamin C which is essential for a healthy immune system.

If you want to stay young and beautiful then Goji berries are high in antioxidants which are indeed anti-ageing, as well as supporting your immune system.

Kava helps reduce anxiety

Australian researchers at the University of Queensland have used Kava – which has a long history of medicinal use in the South Pacific – to treat anxiety.  They found a traditional extract of Kava, a medicinal shrub, to be safe and effective in reducing anxiety. When taken in small doses, kava helps increase awareness and activity without increasing tension.As a natural mood enhancer Kava is often suggested by naturopathic practitioners for those suffering from chronic anxiety and mild depression.
It has no addictive properties, unlike antidepressants, and has less risk of any side effects. Taken in excess Kava has been linked to liver problems, though this is still debated, and does not occur with water soluble extracted Kava, the traditional way of producing it. It should be taken occasionally for anxiety, or for a period of less than a month for more chronic conditions.

Kava is not available for sale in the UK, though it is perfectly legal to order it online for personal use.

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