The American Journal of Clinical Nutrition, reports that a diet rich in fl avonoids (compounds in fruit, vegetables, coffee, tea and dark chocolate) could dramatically reduce the risk associated to cardiovascular disease. The 16-year joint Norwegian-US study looked at 34,489 postmenopausal women, and reported that high dietary intake of several classes of flavonoids can reduce the risk of mortality from cardiovascular disease, coronary heart disease and stroke by between 10 and 22 per cent.

CoQ10 and the contraceptive pill

A recent study showed that pre-menopausal women with regular menstrual cycles, who take oral contraceptives, had serum levels of coenzyme Q10 and alpha tocopherol (a form of vitamin E) that were 37 per cent lower and 24 per cent lower (respectively) than women not taking the pill. These anti-oxidants help absorb free radicals that have been known to contribute to cancers, cardiovascular and Alzheimer’s disease.

Fibre and magnesium could reduce diabetes risk

A new German study reports that increased intake of fibre and magnesium-rich grains may slash the risk of developing diabetes by more than 25 per cent. The trial published in the Archives of Internal Medicine claims that consuming wholegrain foods could be an important step in diabetes prevention. Low magnesium levels have been linked to lower activity of insulin receptors, hence reducing the effectiveness of insulin.

Apples and fish during pregnancy may reduce childhood allergies

A new study from the UK suggests that dietary modification during pregnancy may reduce the risk of asthma and allergic diseases in children. The research presented at the American Thoracic Society 2007 International Conference, showed that children of mothers who ate the most apples during pregnancy were less likely to have asthma at aged five compared to those children of mothers who had low apple consumption. Children whose mothers ate fish once a week or more were less likely to have eczema than those children of mothers who never ate fish. The beneficial effect of apples may come from the flavonoid content and fish’s protective effect may come from omega-3 fatty acids.

Article thanks to Herbs and Health Magazine Australia

Unfortunately as you get older your ability to produce CoQ10 diminishes. The good news is supplements can help.

How does CoQ10 work?

CoQ10 is believed to work by improving the function of mitochondria, the ‘powerhouses’ that produce energy in your cells. CoQ10 is essential for the formation of ATP (Adenosine triphosphate) which is needed to produce energy at this cellular level.

CoQ10 is also a potent anti-oxidant that ‘mops up’ potentially harmful chemicals generated during normal metabolism.

What does CoQ10 do?

CoQ10 has been used in the following conditions:

• Heart failure
• Heart attack prevention and recovery
• High blood pressure
• Gum disease
• Migraine
• Parkinson’s disease

The evidence Heart health:

Patients suffering heart failure show significant improvement in heart function when taking CoQ10 supplements. CoQ10 is thought to increase energy production in the heart muscle and therefore increase the strength of the pumping action. In some individuals with high blood pressure CoQ10 may help lower blood pressure. CoQ10 may also reduce oxidation of LDL cholesterol.

For those in their 40s and 50s supplementing with CoQ10 may help combat the diminishing levels of CoQ10 that naturally occurs with ageing and hence keep your heart functioning optimally. People with a personal or family history of heart disease, people taking statin drugs and people with high cholesterol should all consider a daily supplement of CoQ10.

Parkinson’s disease: Lower levels of CoQ10 have been observed in people with Parkinson’s disease (PD). Patients with early-stage PD found CoQ10 provided

mild but significant improvements in symptoms and may have slowed disease progression. Quite high doses were used and further research is required before

recommendations can be made.

Gum disease: CoQ10 has been used both topically and orally for reducing the symptoms of gum disease – a very common problem particularly in people over 50 years of age.

Energy boost: Due to CoQ10 being required for energy production within cells, athletes often supplement in the hope they will improve their performance and recovery after exercise. This is an area that requires further research.

Migraine: Researchers believe migraines may be caused by faulty energy production in cells. Supplementing with CoQ10 appears to reduce the frequency and duration of migraines.

How much do you need?

Typically around 75 mg is required daily for general health benefits. However evidence suggests that up to 150 mg daily is recommended as a therapeutic dose. The beneficial effects of CoQ10 are not immediate and can take up to eight weeks to develop.

What foods contain CoQ10?

CoQ10 is found in fish (such as sardines and mackerel), liver, meat, eggs and small amounts are found in nuts.

How is supplemental CoQ10 produced?

Natural CoQ10 supplements contain CoQ10 produced by the fermentation of a specific algae culture. As CoQ10 is fat soluble it is often encapsulated in a base of soy oil or rice bran oil for those with soy allergies. Synthetic CoQ10 can be produced by chemical extraction from the tobacco plant (leaves) or created in a laboratory from vitamins, minerals and enzymes. Synthetic versions have not been proven to have the same benefits as naturally produced CoQ10.

Safety

CoQ10 is a safe supplement to take however if you have heart disease, diabetes, kidney failure, cancer or are pregnant or breast feeding, consult your healthcare professional.

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.