An Italian trial published in a recent issue of the European Heart Journal claims that for people with coronary heart disease (CAD), supplementation with 100 mg of coenzyme Q10 (CoQ10) daily may boost naturally occurring anti-oxidant enzymes. CAD patients appear to have reduced levels of a major anti-oxidant enzyme system in blood vessel walls, and supplementation with CoQ10 increased these levels.

Olive leaf extract helps arthritis sufferers

A US trial has shown that supplementation with olive leaf extract for an eight week period decreased pain and inflammation, and improved daily activities for people suffering from osteoarthritis. This trial also showed that olive leaf extract is good for your heart. In arthritis sufferers olive leaf extract decreased homocysteine levels, indicating improved cardiovascular health.

Green tea may halve your risk of colon cancer

Regular consumption of green tea has a beneficial association with colorectal cancer risk. The results of a six-year Chinese study involving 70,000 women aged between 40 and 70 showed that regular consumption of green tea, which is rich in polyphenol anti-oxidants, was associated with a 37 per cent reduction in colorectal cancer risk. The best benefits were seen in those women who consumed the most tea for the greatest number of years. So the more you drink the better, although green tea does contain caffeine.

Cranberries fight ulcer causing bacteria

Drinking cranberry juice may enhance the power of antibiotics to clear the stomach of a bacteria known to cause ulcers and cancer, according to a study published in Molecular Nutrition & Food Research. Patients with the helicobacter pylori infection were given cranberry juice (250 ml twice daily) after a week-long antibiotic course. The juice was found to enhance the eradication of the bacteria by about 10 per cent. Interestingly, the beneficial effect was observed in women only and not men.

Article thanks to Herbs and Health Magazine Australia

It is certainly not the most social of conversation topics, but constipation is a topic of growing concern for many people. In the fast-paced modern society we live, we tend to fit our bowel movements into our schedules and often ‘hold on’ till later – this behaviour can lead to lifelong bowel problems. The jury is still out on how often you should have a bowel movement. However, if you are eating a healthy diet with adequate fibre you should expect to use your bowels daily, with one or two soft, fully formed stools that partially float in the water, are not excessively smelly and leave little residue.

What is constipation?

When you consume food, it moves through your digestive tract and ends up in your colon or large intestine. Muscle contractions in your colon push the waste along, with water being absorbed from the waste and making it more solid. If the contractions are slow or sluggish, the waste moves too slowly and too much water is re-absorbed. The faeces become hard and difficult to move, leading to faecal impaction or constipation.

Why constipation happens

• There are many reasons for constipation: Processed food and a low fibre diet
• Not drinking enough water
• Pregnancy
• ‘Holding on’ and not going to the toilet when you need to.
• Other health issues such as irritable bowel syndrome (commonly caused by stress), poor digestion, candida (caused by yeast infections), intestinal worms or parasites.
• Some medications
• Overuse of laxatives, which may lead to dependence
• Age – as you get older you may suffer from reduced intestinal muscle contractions.

Why you should do something about it!

Most healthcare professionals agree that whether mild or severe, constipation is responsible for a large amount of low-level ill health. Besides the general bloated and uncomfortable feeling, constipation can lead to haemorrhoids, varicose veins, anal fissures, diverticulitis, hernia, appendicitis, gall bladder disease, headaches, bad breath and colon polyps.

Getting things moving the natural way

While laxatives are often the first port of call to treat constipation, be aware that overuse of laxatives makes your bowels lazy and can lead to dependence. There are less harmful ways to get things moving. These include:

• Consuming a high-fibre diet with plenty of fresh fruit, vegetables and whole grains. If necessary, include a fibre supplement such as psyllium in your diet. This will help form soft bulky stools.
• Exercising regularly to keep your digestive system healthy.
• Drinking at least six 250 ml glasses or two to three litres of water daily. Adding liquid hydrated bentonite (a natural clay) to a glass of water can help to draw toxins from your system.
• Adding polyunsaturated oils in your diet to lubricate the digestive tract. Taking Flax Seed oil capsules are a good way to ensure sufficient consumption of the right oils.
• Taking a herbal laxative based on Cascara. For a more gentle laxative effect, take a Black Walnut supplement, which will also eliminate unwanted microbes and parasites from your colon.
• Not ignoring the urge to have a bowel movement! Ideally, set aside time after breakfast or dinner for an undisturbed toilet visit.

Before you know it, the holiday season will be just around the corner. For most of us this means rushing to finish jobs before going on leave, kids being home from school, endless social events and family get-togethers, shopping for gifts – the list goes on! For some, this is the favourite time of the year, while others are filled with stress at the mere thought of it. If you’re one of the latter, read on!

The effects of stress

When you get stressed, your body feels under attack and automatically kicks into high gear to deal with the perceived threat. This is what is known as the ‘fight-or-flight’ response. Your heartbeat, breathing rate and blood pressure all go up, and the longer you feel stressed, the greater the physical demands placed on your body and the more likely your energy levels will be sapped. If you are exposed to stress long-term, it could lead to a host of lifestyle and health problems.

Behavioural problems:  To get immediate relief from feeling stressed, it’s not uncommon to seek chemical relief from alcohol or cigarettes. You may also start to feel that you don’t have time to exercise or eat properly, and you may be worrying so much that you sleep badly. These lifestyle factors are likely to harm your health.

Heart problems: When stress is intense and your body’s biological reactions are not channelled into physical activity, your raised heart rate and high blood pressure put tension on the arteries and damage them. The artery walls become scarred and thick, which can reduce the supply of blood and oxygen to your heart. This is when the fight-or-flight response can become lethal: your heart accelerates to increase blood supply to your muscles, but the blood vessels may have become so narrow that not enough blood reaches the heart to meet these demands. This can cause a heart attack.

Lowered immunity: Stress can also damage your immune system, which explains why you often catch colds when you are stressed. It can also bring on headaches and irritable bowel syndrome, and there have been suggestions of a link between stress and cancer.

Mental health problems: The negative thinking that is associated with stress contributes to anxiety and depression and more serious mental health problems.

The natural way to calm

Taking nutritional supplements is one good way to manage your stress. The fi rst option is a good B complex vitamin. B vitamins are not stored in the body so need to be replenished daily. If you are under stress or run down, symptoms such as cracks at the side of your mouth may indicate you need to take a B group supplement.

B vitamins work together to help maintain the health of your nerves. Adding magnesium to the mix will further help because this mineral relaxes the brain and helps neurotransmitter signals work more effectively. Magnesium is best taken in the evening, particularly if your stress is causing insomnia.

Herbal power

For mild anxiety and depression, a natural herb called St John’s wort (Hypericum perforatum) has been found to be as beneficial as many prescribed medicines. St John’s wort has a particularly valuable ability to stimulate nerve regeneration and repair. There has been much research on the effects of this herb, and it’s been found to work more effectively when taken in conjunction with passionflower (Passi-fl ora incarnata), a traditional sedative herb.

Another herb with sedative properties is zizyphus (Zyziphus jujuba). It is commonly used in traditional Chinese medicine for the relief of sleeplessness, irritability, anxiety and nervous exhaustion, and has also been used to treat spontaneous sweating and night sweats, especially when accompanied by anxiety, palpitations and insomnia.

 Other helpful herbs include schisandra (Schisandra chinsensis), which has tonifying and restorative effects, hops (Humulu  lupulus), which calms the nervous system, and vervain (Verbena offi cinalis), a sedative and relaxant to the nervous system. These all help your body resist the effects of stress and strengthen and calm your nervous system.

Case Study

Mary* was so stressed out during and after menopause, she had trouble sleeping and was continually feeling anxious. She visited her local healthcare professional who suggested she take a combination of zizyphus, hops, schisandra, vervain and oats to help control her symptoms. Mary takes this all in one supplement before going to bed at night and says, ‘I can’t tell you what a miraculous effect it’s had on my life. I sleep like a log and am so relaxed. I only take one at night and it has restored my health. Thank you!’

*not her real name

Nearly all of us will suffer from a headache during our lifetime, and those less fortunate will experience migraines. In fact, after back pain, headaches and common colds are the two main causes of sick leave for working Australians.

What happens during a migraine?

Migraines are thought to be triggered by a sudden narrowing (or vasoconstriction) of the blood vessels. The body attempts to correct this by widening the blood vessels, which causes intense pain. Most migraine sufferers experience certain symptoms before an attack, such as dizziness, visual disturbance, over-sensitivity to light, limb weakness, strange tastes in the mouth and detection of strange odours.

Causes of headaches and migraines

Poor diet – eating foods low in nutrients and eating irregularly can be triggers.

Certain foods – alcohol, chocolate, citrus fruits and dairy products, especially cheese.

Stress – noisy and polluted environments, a hectic lifestyle, accumulated fatigue and excessive worrying.

Constipation – mild constipation can often give rise to dullness or heaviness in the head. When constipation is more chronic, headaches become more persistent.

Hormones – menstruation and hormonal fluctuations have been connected to headaches, which may be why women tend to suffer from headaches more than men.

Natural treatments

Certain herbs and nutrients can help to treat and manage migraines and related ailments. Here are some that are regularly prescribed by natural health practitioners:

Feverfew (Tanacetum parthenium), a herb with a long-held tradition for use in the prevention and relief of migraine headaches, helps to reduce the dilation of blood vessels and dampens pain. Take daily as a tea or as a nutritional supplement for a few months to help manage migraines. It’s recommended that you have an occasional break from use, gradually declining the dosage for about a month before the break. Feverfew is not recommended for pregnant or lactating women and should not be given to children under the age of two.

Willow bark (Salix alba) is known to relieve headache symptoms and can also help with chronic pain, back and neck pain, muscle aches, arthritis and menstrual cramps. Willow bark contains salicylic acid, the active component in aspirin. Natural therapists believe willow bark is a better option than aspirin because it’s milder and less likely to trigger side effects such as stomach irritation or bleeding. Avoid taking willow bark if you are sensitive to aspirin or have tinnitus, and avoid its use in children under the age of 16 with a cold, the flu or chicken pox.

Coenzyme Q10 (CoQ10) is a vitamin like substance produced in our bodies that is important for energy production in cells. Studies show migraines may be caused, at least in part, by an impairment of energy production. So migraines could presumably be improved by CoQ10 supplementation. In one study, 31 migraine sufferers were given 150 mg of CoQ10 per day for three months. The results showed sufferers experienced headaches less frequently and for a shorter period of time. The longer CoQ10 was taken, the more positive the effect.

Useful tips

Reduce the severity and frequency of your headaches and migraines by:

• Eating a well-balanced diet that includes wholegrain foods, fruits and vegetables
• Limiting protein, refined sugar, processed foods and fat intake
• Increasing your water intake to at least two litres daily
• Ensuring you have good back and neck alignment. See a chiropractor for more advice
• Finding ways to effectively manage your stress

TIP:

Some people experience the shakes and jitters when taking 150 mg of CoQ10 in one dose take a 75 mg natural sourced capsule instead.

Article thanks to Herbs and Health Magazine Australia

What are spring allergies?

Seasonal allergic rhinitis, or hay fever as it’s more commonly known, is a condition caused by microscopic pollen from grasses, trees and flowers that are airborne around this time. Pollen – normally a harmless substance – is mistakenly identified by your body’s immune system as dangerous, leading to an inappropriate response. Antibodies respond to the pollen allergens, causing cells in the eyes and nose (known as mast cells) to release histamines. These histamines normally fight off foreign substances, but in the case of allergic rhinitis, inflame and irritate mucous membranes, resulting in congestion, sneezing, itchiness and all the other symptoms so typical of hay fever.

 Sometimes allergic rhinitis can last all year round. In these instances it is triggered by non seasonal allergens, such as dust mites, mould spores, pet dander and even cockroaches.

Preparing for the allergy season

Prevention is always better than cure and this step-by-step program will help prepare you for the allergy season.

Common allergy symptoms

• Itchy, watery eyes

• Red, inflamed eyes

• Frequent sneezing

• Runny or blocked nose

• Sinusitis

• Coughing

• Sore, itchy throat

• Wheezing or chest tightness.

Step 1: Improve your diet

Allergies were much more scarce two or three generations ago, and their prevalence today is often attributed to overly sanitised environments. Children are less exposed to germs, which means their immune systems are not properly programmed, hence the reaction to pollen. It’s also been suggested that the increase in allergies is due to our change in diet. We are now eating more foods that encourage inflammation and too few that prevent it.

 Eat more fruit and vegetables as these contain anti-oxidants such as vitamins E and C, flavonoids and carotenoids. These help to counter the free-radical molecules that stimulate inflammation. Spinach, broccoli, cauliflower, dark salad greens, tomatoes, berries, apples and kiwi fruit are all good sources.

We are also eating too much omega-6 fatty acids compared to omega-3 fatty acids. The former boost inflammation-promoting substances, such as prostaglandins, while the latter have anti-inflammatory properties. Increase your omega-3 fatty acid intake by eating more cold-water oily fish (such as salmon, mackerel and sardines) and nuts, while reducing saturated fat in your diet. Also, avoid dairy products like milk and cheese, as these increase mucus production.

Some foods can exacerbate pollen allergies, for example eggs can intensify ragweed allergies and certain shellfish can aggravate dust allergies.

Step 2: Stay hydrated

Keep up a good fluid intake by aiming to drink two litres of water a day. Vitamin C acts as a natural and immediate antihistamine, blocking the response from the mast cells that cause the nasal passages to contract and then swell up, so fruit juices such as orange juice will also help. Fresh pineapple juice is also good as it contains the anti-inflammatory bromelain (see step 3). You can also drink teas made from helpful herbs such as stinging nettle, and andrographis (see steps 3 and 4).

Step 3: Prepare your nasal passages

Some compounds are particularly helpful for stabilising the mast cells inside the nose and preventing inflammation. Quercetin is a bioflavonoid found in apples, onions, garlic, turmeric and the pith of citrus fruits. It increases the effectiveness of vitamin C and also significantly lowers the release of histamines. Unlike vitamin C, bioflavonoids work best once they have begun to accumulate in your body, so quercetin supplements should be taken at least two weeks before the start of the hay fever season. Quercetin supplements are often combined with bromelain, the enzyme found in pineapples. Bromelain helps to reduce swelling.

Stinging nettle leaf (Urtica dioica) has been used since ancient times as an antihistamine, and some older herbal texts referred to it as ‘an astringent to the mucous membranes’. A 1990 study confirmed its inflammation fighting properties, with 59 per cent of subjects saying it relieved allergic rhinitis symptoms more effectively than a placebo. As a preventative measure, stinging nettle needs to be taken at least two to four weeks before the allergy season.

Step 4: Strengthen your immune system

Certain herbs have been widely recognised for their immune-boosting properties. The most well-known is probably Echinacea, which is frequently used to fight infections and improve the body’s resistance to colds and flu.

Andrographis is another herb that is helpful for stimulating the immune system. Widely used in Indian herbal medicine to treat colds and flu, the recommended dose for building up immunity is 1200–3000 mg of the dried extract twice a day.

Olive leaf extract has also been found to have immune supporting properties, as well as being an anti-oxidant and antibacterial. It is available in capsule or liquid extract form and needs to be taken for at least a month before its benefits become apparent. Oleopeurin is the active component in olive leaf most responsible for its therapeutic benefits. You may find capsules preferable if you are not a fan of strong tasting herbal extracts.

A combination of Andrographis, Echinacea and olive leaf can be beneficial to help strengthen your immune system before the hay fever season starts.

Step 5: Avoid stress

When we function below optimal health, the body can easily become overwhelmed, causing inappropriate immune responses. Assess your lifestyle to eliminate stress inducing factors. Make time for activities you enjoy. Learn to relax by taking up yoga or meditation. Instead of ordering takeaway after work, cook a healthy meal. Start exercising regularly. Not getting enough sleep can weaken the immune system so have a few early nights every week. Cut back on caffeine and alcohol and quit smoking – these may seem like instant stress relievers but, in the long term, damage your health and do nothing to boost your immune system.

Step 6: Other handy tips

Wear a hat and sunglasses to prevent pollen from coming into contact with your eyes. On hot, dry and windy days when pollen counts are very high, stay indoors with the windows shut or spend time by the sea, where there is less pollen.

Avoid mowing grass or raking leaves. Wear a mask over your nose and mouth if you work outdoors. When you come inside wash your eyes with sterile saline solution, then change and shower as pollen collects on clothes and skin. For this reason, don’t hang washing outside – use an indoor drying rack instead.

 A dehumidifier in your bedroom at night will reduce mould spores. Avoid down-filled pillows and doonas, and cover mattresses with dust-mite proof covers. Avoid carpets, curtains and soft furnishings, such as rugs and cushions as these can trap allergens.

Brush and wash pets frequently, and don’t forget to wash their bedding.

While these changes are all fairly minor in themselves, in combination with the right natural supplements, you can greatly reduce your allergy symptoms without having to regularly use antihistamines.

Article thanks to Herbs and Health Magazine Australia

Q: I have exams coming up and I am looking for something natural that will help improve my memory and my ability to cope with extended periods of study so I don’t runout of steam. Rebecca D. SA

A: The herb gotu kola (Centella asiatica) is an excellent brain and memory tonic. It is one of the most important rejuvenating herbs in Indian herbal medicine (Ayurveda) and, despite its name, contains no caffeine or cola. It is particularly valued for revitalising nerve and brain cells, promoting calmness and clarity, improving poor memory and lack of concentration and increasing meditation ability. It is also valued as a brain food, improving intelligence and reflexes by increasing blood supply to the brain. You can use this herb to enhance mental alertness, clarity and energy levels, without getting any of the ‘jitteriness’ some people experience with coffee. 

Q: I am a mum of three kids and work three days a week and study part time. My husband is often away on business and I am at the end of my tether. What do you recommend? Megan S. NSW 

A: It sounds like you are suffering from adrenal fatigue, commonly referred to as ‘burn out’. This condition is characterised by feeling tired, rundown, overwhelmed or anxious for no reason. You may also have trouble getting up in the morning and feel like you are constantly fighting another infection. Indian herbal medicine provides possibly the best fix, with the herb ashwagandha (Withania somnifera). Its active constituents not only directly rejuvenate the adrenal glands, but also put a stop to the vicious cycle that is symptomatic of adrenal fatigue. Studies have shown that ashwagandha increases stamina, eliminates anxiety and mental fatigue, and improves immunity, mood and sex drive

Q:  I suffer from vaginal thrush and every time I think it’s gone, it comes back again. I am sick of taking medications and creams. What can I do to rid this extremely irritating and frustrating condition from my body? Sonja H. VIC

A: Thrush (candidiasis) is one of 70 different species of the Candida (Candida albicans) yeast. This yeast usually lives harmlessly in small amounts in the bowel, mouth and vagina. However, when there is an overgrowth (sometimes after antibiotic or oral contraceptive use, or with some immune related disorders), symptoms such as vaginal itching, burning or thick white discharge may appear. The area may also become red or swollen. Also be aware that repeated episodes can simply be caused by re-infection by your partner who has not been treated.

Pau D’arco (Tabebuia heptaphylla) is a South American herb with antifungal activity. Traditionally used to treat a wide range of conditions, it recently has been found to be effective against Candida yeast infections when combined with an appropriate diet. It is available both as a tea and in capsules.

Pau D’arco can be combined with golden seal (Hydrastis canadensis). This soothing herb has anti-inflammatory properties. Its antimicrobial action also gives the herb its rightly earned reputation for being a natural antibiotic. Golden seal’s medicinal value and high demand has made it rare and this, compounded by the fact that the root takes three to five years to mature, is reflected in its high price.

To treat thrush, you also need to look at what you are eating. Steer clear of yeast, sugar and processed foods. Fresh is always best. You may also want to take a probiotic, such as acidophilus or bifidus, but take these at least 2 hours apart from Pau D’arco.

 Also, avoid using soaps or perfumed sprays in the genital area. Cotton underwear and loose clothing will also help.

Article thanks to Herbs and Health Magazine Australia

Unlike the West, where it is often viewed as a nuisance, menstruation in the Ayurvedic tradition is considered an essential process of cleansing and renewal. As a result, women are thought to be healthier and longer living than men, and menstrual blood is deemed sacred.

The queen of herbs

Asparagus root, or shatavari as it is known in Ayurvedic medicine, is often referred to as the ‘queen of herbs’ because it is said to promote love and devotion (the Hindu word shatavari actually translates as ‘capable of a hundred husbands’). It is also sometimes considered the female equivalent to Ashwagandha (Withania somniferia), a herb that is often used to increase energy and stamina, reduce anxiety and mental fatigue, improve immunity and boost sex drive in men.

From puberty to menopause

With its cleansing, nourishing, soothing and strengthening effects on the female reproductive organs, asparagus root can be used throughout a woman’s entire reproductive life cycle. Traditionally, it has been used to treat premenstrual syndrome, amenorrhea (lack of menstruation), dysmenorrhea (painful menstruation), pelvic inflammatory diseases such as endometriosis, and the various symptoms of menopause. The herb also helps to build blood and support deep tissue, making it useful in preparing the uterus for conception. It can also act as a postpartum tonic by helping to increase lactation and normalising the uterus and fluctuating hormones. Asparagus root has even been shown to help in cases of infertility, by improving egg quality in older prospective mothers. During menopause, and for women who have had hysterectomies, the herb helps to boost the supply of female hormones that usually become deficient around this time. It can also soothe vaginal dryness, another typical result of the natural ageing process.

Evidence and availability

Until recently, asparagus root was only available to Western herbal practitioners in an alcohol tincture. Now it is available over the counter in capsule form. In addition to its role in female sexual health, asparagus root is also indicated for gastrointestinal disorders, such as heartburn, nausea and stomach ulcers, as well as for relieving constipation. Research results and years of use have shown asparagus root to be an extremely effective and low-risk prescription for all of the symptoms mentioned, but it should not be taken during pregnancy.

Asparagus root is commonly prescribed for:

• Irregular menstrual cycles
• Painful periods
• Uterine cramping
• Heavy periods
• Breast tenderness
• Hot flushes
• Painful sexual intercourse
• Hormone imbalances
• Low libido
• Excess vaginal discharge
• Poor breast milk supply
• Constipation
• Gastrointestinal reflux
• Gastrointestinal hyperacidity
• Gastrointestinal ulcers
• Inflammation
• Suppressed immunity

Case Study:

*I first met Susan doing a talk at a local community centre regarding menopause. She subsequently made an appointment to see me. She was 44 years of age, having regular periods but flooding and clotting requiring pad changes every 20 – 30 minutes with each menstrual cycle. She was experiencing depression and other common symptoms associated with perimenopause. She had previously self prescribed over the counter ‘menopause’ supplements, but this resulted in even heavier menstrual bleeding. This led me to believe that she either had fibroids or adenomyosis (a form of endometriosis), thus the oestrogenic supplements aggravated her condition. I suggested she return to her GP and request a pelvic ultrasound. The ultrasound showed extensive adenomyosis. I then prescribed her asparagus root. This lightened her periods extensively, Susan no longer worried about leaving the house. She was taking asparagus root everyday of the cycle and double doses on the heavy days. She was also experiencing hot flushes, fatigue and some depressive symptoms. We treated this with various liver tonics but found that sage worked the best to control the hot flushes. We used homoeopathics to control the depression and iron supplementation (due to history of heavy bleeding) to treat the fatigue. Four years later, we continue the treatment combinations of asparagus root and sage with full relief of reproductive symptoms associated with menopause and the existing adenomyosis.

*Tracey Yeend, ND, RN/RM, Cert Pharm, is a registered nurse, midwife and naturopath practising in South Australia.

Say goodbye to night sweats

The majority of menopausal women suffer with the distressing symptom of excessive sweating. In some women this plagues them day and night for others it may be a night-time only occurrence. Whatever the case many women agree this is the worst part of menopause! However it appears a traditional culinary herb may hold the solution for this age old problem. The herb, sage (Salvia officinalis) has been used for many years for the treatment of excessive sweating. Even if you are not in the menopausal category, if you are male or female and sweat or perspire a lot then this herb may provide a natural treatment for your symptoms.

Article thanks to Herbs and Health Magazine Australia

Even though many cases may be due to an inherited tendency to produce excess amounts, elevated cholesterol is often caused by an unhealthy diet and lack of exercise. Stress also plays a big role, as prolonged stress elevates a hormone called cortisol which leads to an increase in cholesterol levels. One in two Australian adults over 25 are living with high cholesterol, greatly increasing their risk of heart disease. In 2008 the National Cholesterol Test surveyed more than 500 Australians about their knowledge of cholesterol and its health implications. Over 50 per cent incorrectly believed that the majority of cholesterol comes solely from food when, in fact, the body makes most of the cholesterol it needs. Nearly half of those surveyed try and manage their cholesterol through lifestyle changes, such as diet, exercise and weight loss, but this may not always be enough to lower cholesterol to an acceptable level.

What does cholesterol do in the body?

Some cholesterol is actually required for a number of functions, including insulating nerve fibres, ensuring nerve signals travel properly and making the hormones that carry chemical signals around the body. Moderate cholesterol is associated with higher levels of serotonin, the body’s natural ‘feel-good’ chemical. There are two types of cholesterol: HDL (the ‘good’ cholesterol) collects fats that have deposited in your arteries and delivers them back to the liver so they can be made into bile to help digest your next fatty meal. The ‘bad’ cholesterol, LDL, delivers cholesterol to places in the body where it’s needed but if there is too much of it, deposits it in unwanted places, such as the arteries.

How do I know if my cholesterol is high?

The short answer is you don’t, not without a blood test. Even slim people who consume plenty of fresh fruits and vegetables can have elevated cholesterol, particularly since the cholesterol obtained from food only accounts for about 25 per cent of your total levels. Having high cholesterol doesn’t usually produce obvious symptoms, except the noccasional fatty deposit called xanthomas that generally appear as yellow patches around the eyes. Left untreated, a build up of cholesterol on the artery walls can lead to atherosclerosis, angina or even a stroke

What about medications to lower cholesterol?

The class of medication most commonly used to lower cholesterol are the statins, which work by blocking the enzyme your body uses to make cholesterol. Although effective, they are not without side effects. A recent New Zealand study found that statins were reportedly involved in depression, memory loss, confusion and aggressive reactions. This could be because serotonin, the ‘feel-good’ neurotransmitter needed to be happy, is associated with cholesterol. If your cholesterol levels are too low, your serotonin levels can also be too low, leading to low mood. If you are prescribed statins, I recommend you also take a CoQ10 supplement, as evidence shows that taking statins depletes the body’s supply of Coenzyme Q10.

Are there natural alternatives to statins?

Yes, several supplements have been shown to be effective in lowering elevated LDL, and I would consider Globe Artichoke to be one of the most helpful cholesterol-lowering herbs. In one double-blind study, a dose of 1800mg Artichoke leaf extract was administered daily for six weeks. At the end of the trial the active group had a decrease in total serum cholesterol of 18.5 per cent compared to the placebo group’s 8.6 per cent. Not only is Globe Artichoke effective at lowering cholesterol levels in combination with a low fat diet, it also assists with symptoms of indigestion and dyspepsia. Globe Artichoke acts on the bile duct, allowing a regular release of bile to help digest dietary fats. Cynarin, the active component in Globe Artichoke, also exerts a protective function on liver cells, protecting them against alcohol, prescription medicine and even viruses.

What sort of reduction in my total cholesterol level can I expect by taking Globe Artichoke?

A typical example is Debbie, one of my patients whose total cholesterol reading was 6.1 before she started taking a Globe Artichoke supplement. Debbie took one 6 g capsule daily, followed a low-fat diet and walked regularly. After 12 weeks her total cholesterol reading was 4.1.

Are there any additional measures I should take?

If you make healthy eating choices and stay aware of the different kinds of fats in foods, then you’re well on the way to controlling your cholesterol levels. You should also make a commitment to exercise regularly. One recent review evaluated 25 different studies on exercise and cholesterol and found that, for exercise to have an effect on HDL cholesterol, participants needed to exercise for about two hours a week consistently – the longer the exercise session the greater the HDL boost. Aerobic exercise, such as walking or cycling, was found to be the most effective.

Can anyone take Globe Artichoke?

Most people can, except those with an allergy to plants in the daisy family. I recommend anyone with an existing liver or gall bladder condition to consult with their healthcare professional to determine the suitability of Globe Artichoke. Also, it is important to check in with your healthcare practitioner to monitor your cholesterol levels to ensure that your changes to diet, supplements and lifestyle have the desired results.

While you can’t turn back time, you can effectively reduce your biological age by two years if you follow a healthy diet and supplement with essential fertility nutrients and herbs for at least four months before conception, claims leading fertility expert Francesca Naish.

The benefits of supplementing

In addition to vitamins, minerals and other nutrients, various herbal extracts can help to balance hormone levels and promote fertility. As well as helping the body do what comes naturally, they are also beneficial for your overall health. Herbs contain antioxidants and other important compounds that boost immune function, fight off illness and benefit your cardiovascular system, to name a few! So you are not only boosting fertility, you are promoting general wellness at the same time. Often a combination of herbal extracts is the most effective tool, each working synergistically with the other.

Tribulus (Tribulus terrestris): Better known for its perceived benefits in building muscle, the positive effects this herb has on both male and female fertility are sometimes overlooked. Tribulus acts as a general fertility tonic and aphrodisiac and is used to restore vitality and reduce the physiological effects of stress.

In one study, Tribulus extract given at a dose of 750 mg per day for five days, demonstrated an increase in sex hormone production for both men and women. In another study 36 infertile women were given Tribulus; 6 per cent became pregnant as a result of normalised ovulation; 61 per cent demonstrated normalised ovulation and no pregnancy; and 33 per cent demonstrated no effect from Tribulus. Studies also show that protodioscin, the active component of Tribulus, has several beneficial effects on sperm production, improving the quantity and quality of sperm produced as well as sperm motility (the ability to swim and reach the female egg). In a double blind study of 45 infertile married men, 36 were treated with Tribulus daily for three months. The control group of nine men were given a placebo for the same period.  Spouses of eight of the men in the treated group achieved pregnancies after their husbands’ treatment, whereas no pregnancies occurred in the spouses of the men in the control group. The researchers also noted improvements in sperm quality and composition after the treatment period. The recommended daily dose of Tribulus extract standardised to contain a minimum of protodioscin is 240 to 360 mg. It is best used on days five to 14 of the menstrual cycle for enhanced female fertility. Males can take this supplement continuously.

Asparagus (Shatavari): Not to be confused with the humble vegetable you buy in the supermarket, Asparagus racemosa is extremely useful for both male and female sexual and reproductive health due to its tonic and rejuvenative properties. In males, Asparagus root has been shown to improve seminal qualities by increasing sperm count and motility. In females, it nourishes and cleanses the blood and reproductive organs, as well as regulating premenstrual symptoms and minor imbalances in the menstrual cycle. Asparagus is often used to control excessive menstrual bleeding because of its healing effect on the endometrium. Asparagus root improves egg quality in older prospective mothers and also breast milk production in nursing mothers. The recommended dose is 2g daily.

Chaste Tree (Vitex agnus-castus): Also known as Vitex (Chaste Tree berries) are one of the most well known natural fertility herbs for women. It stimulates the pituitary gland, which produces the female sex hormones oestrogen and progesterone, and stimulates the ovulation process. Particularly useful when there is a low level of progesterone production, this herb acts as a rejuvenating tonic to the reproductive system. More specifically, Chaste Tree has been used successfully by women suffering from irregular ovulation and by women with shorter luteal phases (the period between ovulation and the end of the menstrual cycle). Chaste Tree has also been shown to restore normal ovulation after discontinuing use of birth control pills. The recommended daily dose of the powdered berries or fruit is 1.5g.

Withania (Ashwagandha): In Sanskrit, Ashwagandha means ‘the smell of a horse’ because the strong odour of the fresh root resembles horse urine. It is also considered to bestow the sexual vitality of a horse on the user and is traditionally used in cases of sterility and infertility. In India, Withania is regarded as one of the best male rejuvenating tonics, promoting sperm production, blood flow and tone to the reproductive organs. It also regulates hormonal function in men. The traditional recommended daily dose of the powdered root is 2 g daily.

Coenzyme Q10: A 2004 study demonstrated daily supplementation with coenzyme Q10 can help improve sperm movement in infertile men. Coenzyme Q10 is active in the testes and plays an important role in forming membranes and other structures within cells by fighting the effects of oxidative stress. Researchers looked at the effects of daily oral supplementation with 200 mg of coenzyme Q10 in 22 infertile men with low sperm motility. At the start of the study, researchers found the men had lower-than-normal levels of coenzyme Q10 in their seminal fluid. After six months of supplementation with the antioxidant, the men experienced a significant increase in these levels. The researchers also found a significant increase in sperm motility, which was linked to the rise in coenzyme Q10 levels. Coenzyme Q10 may also protect the ovaries in older mothers, a likely result of its antioxidant properties.

The jury is in

Foresight, a British Medical Association for the promotion of preconception, conducted a study between 1990 and 1993, using a nutritional and lifestyle modification preconception care programme. The results were nothing less than remarkable. There was a tenfold reduction in the expected incidence of miscarriage and birth defects and more than an 80 per cent success rate with unexplained infertility. Out of the 367 couples in the study, 327 (89 per cent) successfully became pregnant and 327 children were born. All the babies born were healthy. Among the 204 couples with infertility problems, 175 (86 per cent) were able to achieve a healthy pregnancy.

These results clearly demonstrate that herbs and supplements play an important role in achieving a trouble-free pregnancy and a happy, healthy baby.

One of the greatest abilities of the Liver is that it can regenerate itself. This should provide a great deal of hope for anyone suffering from liver disease. There are a few things that you need to do in order to turn your scarred liver into a brand new healthy liver. Follow the steps below:

Start consuming Dandelion (that plant that probably grows all around your home). The leaves of the Dandelion plant can be picked, washed, and mixed in with your salads. But you can also find Dandelion tinctures or other forms of Dandelion extracts at your local health food store. Dandelion is extremely useful for the health of the liver and related organs and glands. (Note that a poorly functioning liver will only bring DOWN the function of other organs and glands). It has been used to successfully treat liver disease, such as hepatitis and liver insufficiency.

If you only had one choice for picking a natural cure for liver disease it should be Milk Thistle Seed Extract (…fortunately you have more than one choice, so why not use all of them, it will only speed up your healing). There are a few reasons why Milk Thistle Seed Extract (also referred to as “Mte”) is beneficial to the liver and liver regeneration. Firstly, it protects the liver from toxins. Toxins, like Alcohol (the number one cause of Cirrhosis), compete against Mte for space on the cell membrane of the liver…except they always lose against the much stronger Mte. If your liver has Mte (milk thistle seed extract) all around itself, therefore preventing harmful toxins from destroying the liver, then the liver actually has time to regenerate. Also, Mte increase protein synthesis, which means that it speeds up the regeneration of destroyed liver tissue.

Another huge benefit of Milk Thistle Seed Extract is its interference with the enterohepatic circulation. Now, you might be wondering what the enterohepatic circulation is? Toxins are constantly being cycled back in forth between the gastrointestinal tract and the liver. Each time the toxins pass by the liver, the liver gets damaged. However, Mte interrupts the first absorption of toxins and then it helps prevent the re-absorption when the toxins are recycled. Cells that are not yet poisoned are therefore protected and become sites for new liver cell growth. In time a full restoration of the liver can be achieved.

The next herb is Artichoke which has similar healing properties as Milk Thistle. That being said, use both Milk Thistle Seed Extract and Artichoke extract to heal a liver (along with a regular consumption of Dandelion extract). The human liver will regenerate itself, by using the above mentioned natural healers we can restore our livers faster. Don’t give in to taking pharmaceutical drugs they cause way too much damage to the liver, even if they are meant to heal your liver. Use natural cures and you will heal your liver faster, safer, and cheaper.

There are many other ways to speed up the recovery of your liver. Things like Acupuncture, Acupressure, Reflexology, Magnet Therapy, Essential Oils, Homeopathic Medicine, Home Remedies, Healing Crystals, and other Healing Herbs can all be used simultaneously to increase the restoration of the liver.