Issue 24 – June 2013

Cholesterol

The Low-Down On Cholesterol

It seems that everyone is talking about cholesterol these days, but do you really know what it is? What can you do to maintain healthy cholesterol levels?  Are high cholesterol levels really bad?  Or are they a sign of something underlying?

Cholesterol is a type of fat molecule that is carried around in the blood.  It is only present in animals.  It performs useful functions in the body and is a major building block for cells and many of your hormones, including oestrogen, testosterone and cortisol.  It is an essential component of cell membranes and it is synthesised in almost all human tissues.  The brain and central nervous system, connective tissue, muscle and skin account for about 75% of total body cholesterol.  We need cholesterol for these parts of our body to work properly.

Cholesterol is also important for the synthesis of vitamin D, as well as bile acids which aid in the digestion of fats.  Our bodies manufacture cholesterol but it can also be found in foods containing saturated fats.

Cholesterol is a healing agent.  When there are problems in the body such as inflammation, stress or hormone imbalances our liver will make more cholesterol to deal with this problem.  Keeping this in mind we can see that high cholesterol levels are not as much a problem in themselves, but rather an indicator or warning of something else going wrong in the body.  One of the main triggers for the body to make more cholesterol is inflammation, which in itself is a big cause of heart and vascular disease.  Simply lowering cholesterol levels ignores this underlying problem.

The Good vs. The Bad Cholesterol

HDL and LDL are letters that you may have seen before on a blood test, and it is important to review these to monitor your health.  But what do they mean?

Remember that cholesterol is actually a fat molecule and is only found in animals (so the labels on potato chip packets saying ‘No Cholesterol’ are kinda redundant) and when we consume it in a food from animal products we are consuming the cholesterol molecule as a whole, as ‘free cholesterol’.  When cholesterol is in our blood it has to be transported in particles called lipoproteins.  This is what we measure in blood tests.

In your blood test, your total cholesterol is made up of different types of cholesterol transport systems known as lipoproteins.  These lipoproteins have lots of different roles in the body.  While our understanding of these forms of lipoproteins is constantly evolving, the current view is that the two main types of cholesterol have different roles, and they are commonly known as the “good” and “bad” cholesterol.   These are the main types:

• High Density Lipoprotein (HDL) is called the “good” form of cholesterol.  Its role is to carry cholesterol from the tissues to the liver to be broken down and excreted.  It is thought that higher levels of HDL compared to LDL helps to decrease cardiovascular risk because HDL helps to keep LDL ‘in check’.  We should aim to get our HDL as high as possible to support our heart health.
• Low Density Lipoprotein (LDL) is often referred to as the “bad” form of cholesterol because it can “stick” to and narrow the arteries in the heart.  This increases the risk of the coronary artery disease known as atherosclerosis.  Most of the cholesterol in our plasma (blood) is carried on LDL where it transports cholesterol from the liver to body cells for use in cell membrane repair and the production of hormones and bile salts.  Higher levels of LDL are a warning sign of things going wrong in the body that can contribute to heart disease.

An interesting perspective on the thinking behind the terms ‘good’ and ‘bad’ cholesterol and the reason why cholesterol levels fluctuate in the body is well explained by Dr. Natasha Campbell-McBride:

Once again it seems that the conventional understanding of good and bad cholesterol is forgetting why cholesterol is being produced in the first place, and neglecting to address the underlying causes.  We need to find a happy medium behind the above interpreation and the conventional understanding of good and bad cholesterol.  LDL is not bad in itself but it can be made bad by other factors, and we should use it as a marker of other problems in the body.  We know that higher levels of HDL are associated with reduced levels of heart disease and it has a protective mechanism, preventing LDL oxidisation where it can be transformed by the immune system to a different type of cell which can cause problems – this is covered in more detail below.

Cholesterol and Diet

It is a common misconception that high levels of cholesterol are caused by a diet high in animal fats (meat, eggs and dairy).  Our diet has much less of an effect on your cholesterol levels than we have been led to believe.

Only 30% of people have increased blood cholesterol from increased cholesterol consumption.  The other 70% are protected by a regulating mechanism whereby the body produces less cholesterol when they eat more cholesterol, and produces more when they get less from food.

Cholesterol consumption has remained constant for the last 100 years while the incidence of cardiovascular disease has increased by 300%, indicating cholesterol intake cannot be the primary cause.  And if it was, why are doctors having little success in preventing cardiovascular disease based on this theory?

One of the ways we can understand the increased rates of heart disease is looking at the differences in society’s diet over time.  In the past fat and sugar consumption was lower, while vitamin, mineral, vegetable and unprocessed or ‘wholegrain’ intake was greater.  These changes are causing cholesterol to have a more damaging effect on our body.

Cholesterol is not increased from the intake of cholesterol through our diet.  Remember that we have a regulating mechanism, and the body will make more cholesterol if it feels it is necessary.  Some examples of increased need for cholesterol may be if we have a hormone deficiency (cholesterol is the building block for hormones) or cell membranes require repair (if they’ve been damaged through inflammation or oxidation).  Heart disease is increasing because we are more inflamed, have more oxidation, and have more hormonal imbalances.  If we are eating too much sugar or omega-6 fatty acids (instead of omega-3) this causes inflammation and imbalances in our body.  Stress (a potent but commonly ignored cause of high cholesterol) can cause cortisol imbalances.  Too much intake of sugar and refined grains can contribute towards insulin resistance, liver and pancreas problems and can cause oxidation of our LDL.  When this happens we have an environment where plaque will be more likely build up in our arteries.

As I’ve already mentioned, cholesterol causes problems when it is oxidised.   When there is a lot of oxidised LDL, vLDL (very low density lipoprotein) is created.  These cells have a receptor which causes the  immune system to activate.  A type of immune cell called macrophages are produced which interact with the altered cholesterol molecule and then the problematic ‘foam cells’ are created.  If these foam cells accumulate they will eventually form plaque in the artery walls, which causes narrowing of the arteries and can lead to thrombus formation (blood clots).   This process is also very inflammatory, which can cause further damage to artery walls.  This can result in conditions such as heart disease, peripheral vascular disease and dementia.

Factors that increase levels of oxidised LDL include a diet high in trans fats (pastries, deep fried foods, potato chips), excess Omega-6 oils compared to Omega-3, excessive sugar intake, smoking, poorly managed diabetes and metabolic syndrome.  Having higher levels of HDL also helps to prevent foam cell formation, which is likely due to the association increased HDL in those with higher omega-3 and anti-oxidant stores.

Another form of LDL has been discovered in recent years which has also shown to be dangerous and problematic: MG-min-low-density-lipoprotein (MGmin-LDL).  This type of lipoprotein (cholesterol transport) is formed when sugar compounds attach to LDL cholesterol, causing it to become smaller and denser.  This form can easily get stuck on artery walls, which is where the problem lies.  Balancing blood sugar through diet, good management of diabetes and herbs and nutrients that support blood sugar levels such as chromium and Gymnema sylvestre (Gymnema) can be helpful for supporting healthy blood sugar levels, which will reduce the production of MGmin-LDL.

This oxidation of LDL helps us to understand why high cholesterol is a problem in some people and not in others.  It makes sense then that treatment should focus on not just lowering LDLs, but on preventing oxidation, modification and transportation of LDLs and fats into the foam cells that form the plaque in arteries.

Raising HDL should also be a priority because this is what will help our body to mop up the damage from LDL gone wrong.  There is no conventional medication for this but diet and lifestyle changes can help here.  We should aim for our HDL to get as high as possible.

Avoid low fat diets because this will lower your HDL and foods such as margarine or those that are ‘low fat’ or ‘skim’ often contain products that are bad for us and increase other risk factors for heart disease.  Yes that’s right – you’ve probably been told to cut out all fats from your diet, swap butter to margarine, drink low fat milk and eat low fat yoghurt… but these recommendations are outdated, flawed and has been disproven.  While fats are high in calories and some fats are altered through heat and oxidation (e.g. trans fats) becoming dangeous, the general fear of fats which was instilled into people over the last few decades in unnecessary and wrong.  The right type of fats to eat are covered below and in a previous article about fats here also in this video.

Essentially, eating cholesterol won’t raise your cholesterol but your diet can affect the way cholesterol behaves in the body and increase other risk factors for heart disease.

Cholesterol and Genetics

There are some people who have a genetic tendency towards having high cholesterol levels.  These people (and their parents) have higher than normal levels of LDL.  This occurs in approximately 1 in 300 Australians and causes up to 10% of early onset coronary artery disease that occurs before 55 years of age.  For these people they may have high total blood cholesterol levels irrespective of what they eat, and will require treatment.  This treatment will require an approach to clear excess cholesterol from the body, but should also focus again on the underlying causes.

Cholesterol and Stroke

The great fear behind high cholesterol is that if it is too high you will have a heart attack or stroke.  The way that this is meant to happen is that cholesterol clogs up in the arteries, and then causes a clot which breaks away, restricting blood flow in the heart causing a heart attack or in the brain causing a stroke.  This is a simplistic explanation and does not take into account all factors associated with stroke.  I highly recommend reading Chris Masterjohn’s article here.  Essentially, high LDL cholesterol levels can be implicated in stroke because higher LDL levels may be oxidised (remember that oxidised LDL is taken up by the immune system, macrophage cells specifically which is what causes plaque) but are only associated with ischemic stroke.  As cholesterol levels increase, the risk of hemorrhagic stroke decreases and the risk of ischemic stroke increases.

Cholesterol Medications

Conventional medicines approach to support health and reduce high cholesterol levels are statin medications.  While these may be necessary in the small portion of people who are genetically prone to having very high cholesterol levels, in the majority of cases statins are over prescribed.  This class of drugs have a high level of side effects, and as the knowledge of this increases more and more people are turning to natural treatment for cholesterol and heart health.

One of the most well known side effects of statin medication is muscle pain.  The way this class of medications cause muscle pain is by the breakdown of the muscle tissues.  While this is still not fully understood, research has found several mechanisms that may explain how statins can cause muscle pain:

     1.  Depleting your body of CoQ10, a nutrient that supports muscle function and energy production.  The importance of taking a CoQ10 supplement is fortunately becoming more accepted.

     2.  Altering the ability of skeletal muscle to repair and regenerate due to the anti-proliferative effects of statins.  One study found that Simvastaton reduced the proliferative ability of muscle cells by 50 percent at a dose equivalent to 40 milligrams.  This could clearly have a negative effect on your skeletal muscles’ ability to heal and repair themselves, and could lead to eventually becoming more or less incapacitated (2).

     3.  Activating the atrogin-1 gene, which plays a key role in muscle atrophy. (3)

Researchers at The University of Copenhagen have found that the depletion of coenzyme Q10 can cause lower energy production and muscle pain in those taking statin drugs for high cholesterol.   Muscle pain is a common side effect of statin treatment as it seems to affect the energy production in muscles and may be the direct cause of muscle weakness and pain. Almost 75% of physically active patients taking statins experience pain. (4)

Some research has even shown that taking statins may actually INCREASE your risk of heart disease, as an association of increased rate of coronary plaques was found in those taking statins. (5)

With so many people taking statins, and the risks of heart disease still alarmingly high it seems that focusing on reducing cholesterol with medications is not the answer.  Rather than just lowering cholesterol, we need to look at WHY our cholesterol is increasing.

Natural Support For Cholesterol

Treatment Aims:

• Reduce insulin resistance and balance blood sugar levels, by consuming less refined carbohydrates and sugar.
• Reduce inflammation by avoiding foods which can contribute to inflammation and supplement with anti-inflammatory herbs and nutrients.
• Reduce oxidation by eating foods rich in anti-oxidants, and taking anti-oxidant supplements.
• Support liver clearance of cholesterol.
• Support stress levels with lifestyle techniques and herbs and nutrients which support the adrenal glands, and nervous system.
• Address hormonal deficiencies such as Andropause and Thyroid dysfunction etc.

Natural therapies used in the arsenal against LDL oxidation, high blood cholesterol levels and cardiovascular disease include:

Supplementation with:

Polymethoxyflavones: Also known as PMFs, these natural antioxidant and anti-inflammatory compounds found in citrus peel assist in maintaining healthy cholesterol levels.

Research has shown that nobiletin and tangeretin, the phytochemicals found in PMFs, may assist in lowering LDL levels by reducing synthesis and increasing the clearance of LDL cholesterol.

Tocotrienols: Tocotrienols are members of the vitamin E family. These antioxidants also increase the clearance of LDL cholesterol and reduce the body’s production of LDL.

Krill oil: The oil from the crustacean, krill, has been shown to be beneficial for cholesterol balance, particularly by supporting HDL levels.

Fish oil: 2 g to 4 g of combined EPA/DHA has been shown to decrease triglyceride levels and is beneficial for heart health.

Depending on the individual further support may include: Coenzyme Q10, Vitamin C, Vitamin B3 (niacin/nicotinic acid), fibre, liver support (such as Cynara scolymus (Globe Artichoke), Silybum marianum (St Mary’s Thistle), Taraxacum officinale radix (Dandelion root)) Coleus forskohlii (Coleus) and Allium sativum (Garlic).

(Note that all of these remedies help to reduce cholesterol by addressing causes of high cholesterol such as with antioxidant and anti-inflammatory properties).

Six Tips For Optimal Cardiovascular Performance

Take on these tips for eating and living to support healthy cholesterol and cardiovascular health:

• Follow the Mediterranean diet. People eating this diet rich in essential nutrients and antioxidants have the lowest rates of cardiovascular disease in the world.
• Eat good fats and Eliminate detrimental trans fats found in many fast foods, fried foods and packaged baked goods.  Cut down on sugary refined carbohydrates and processed food. These foods often contain ‘hidden sugars’ that can be converted to fat when supply is high.
• Weight loss.  If you are overweight, losing extra weight will help to lose the risk factors associated with cardiovascular disease. Your Practitioner can recommend a clinically-proven weight loss program and targeted supplements to assist healthy weight management.
• Get moving towards a healthy lifestyle. Exercise improves cardiovascular and overall health and supports your “good” cholesterol levels.  Move away from unhealthy habits such as smoking and excessive alcohol intake as they increase your cardiovascular risk.
• Address inflammation.  If you have increased levels of cholesterol, it is at least in part because of increased inflammation in your body. The cholesterol is there to do a job: help your body to heal and repair.  Some basic ways to support inflammation is to reduce inflammation by avoiding foods which can contribute to inflammation and supplement with anti-inflammatory herbs and nutrients.
• Balance hormones. Steroid hormones in the body are made from cholesterol: testosterone, progesterone, pregnenolone, androsterone, estrone, estradiol, corticosterone, aldosterone and others. These hormones accomplish a myriad of functions in the body, from regulation of our metabolism, energy production, mineral assimilation, brain, muscle and bone formation to behavior, emotions and reproduction. In our stressful modern lives we consume a lot of these hormones, leading to a condition called “adrenal exhaustion.”  Stress and hormone deficiency can cause the body to make more cholesterol.

With so many people taking statins, and the risks of heart disease still alarmingly high it seems that focusing on reducing cholesterol with medications is not the answer.  Rather than just lowering cholesterol, we need to look at WHY our cholesterol is increasing.

With the help of natural medicines and by following some key dietary and lifestyle recommendations, you can effectively manage your cholesterol levels. Call or email us today to get started on your journey towards improved cardiovascular health.

Further reading:

Cholesterol – Friends or Foe? : 

http://www.westonaprice.org/know-your-fats/cholesterol-friend-or-foe

Cholesterol and Stroke :

http://www.westonaprice.org/know-your-fats/cholesterol-and-stroke

Myths & Truths About Cholesterol

http://www.westonaprice.org/cardiovascular-disease/myths-a-truths-about-cholesterol

Dr Mercola articles on cholesterol:

http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx

http://articles.mercola.com/sites/articles/archive/2008/10/14/cholesterol-lowering-drugs-will-wreck-your-muscles.aspx

http://articles.mercola.com/sites/articles/archive/2009/08/06/statins-cause-muscle-damage.aspx

http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx

http://articles.mercola.com/sites/articles/archive/2010/06/12/unintended-statin-sideeffect-risks-uncovered.aspx

Cholesterol Explained (Video)

http://summertomato.com/cholesterol-explained/

The Truth about Fats

http://www.naturopathnsw.com.au/the-truth-about-fats

Works cited

[1] Campbell-McBride, Natasha. Cholesterol: Friend Or Foe? Weston A Price Foundation. [Online] May 04, 2008. [Cited: June 21, 2013.] http://www.westonaprice.org/know-your-fats/cholesterol-friend-or-foe.
[2] Society, American Physiological. Cholesterol-lowering drugs and the effect on muscle repair and regeneration. [Online] September 25, 2008. [Cited: May 26, 2013.] http://www.eurekalert.org/pub_releases/2008-09/aps-cda092308.php.
[3] The muscle-specific ubiquitin ligase atrogin-1/MAFbx mediates statin-induced muscle toxicity. Hanai J, Cao P, Tanksale P, Imamura S, Koshimizu E, Zhao J, Kishi S, Yamashita M, Phillips PS, Sukhatme VP, Lecker SH. 12, 2007, The Journal of Clinical Investigation, Vol. 117, pp. 3940-51.
[4] Simvastatin effects on skeletal muscle. Larsen S, Stride N, Hey-Mogensen M, et al. 1, s.l. : J Am Coll Cardiol, 2013, Vol. 61, pp. 44-53.
[5] Statins use and coronary artery plaque composition: results from the International Multicenter CONFIRM Registry. Nakazato R, Gransar H, Berman DS, Cheng VY, Lin FY, Achenbach S, Al-Mallah M, Budoff MJ, Cademartiri F, Callister TQ, Chang HJ, Cury RC, Chinnaiyan K, Chow BJ, Delago A, Hadamitzky M, Hausleiter J, Kaufmann P, Maffei E, Raff G, Shaw LJ, Villines TC, Dunni. 1, 2012, Atherosclerosis, Vol. 225, pp. 148-53.

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Vitamin D really is the wonder nutrient at the moment. A quick search of PubMed shows there to be almost 60 000 studies on vitamin D alone, and over 7000 of these are on vitamin D and cancer. Most of us already know about how Vitamin D is important for our bone health, but did you know it’s also important for our immune system and to protect us against cancer, particularly breast cancer (among many other things)?

Let’s take a quick look at the properties of vitamin D.

• It supports the assimilation of calcium into our bones
• It’s important for our immune system – it ‘switches on’ our immune cells to help us fight infections, but also helps us deal with auto-immune conditions and ‘foreign invaders’
• It regulates inflammation levels
• It is involved in some hormone metabolism pathways
• It is involved in our blood sugar level control and metabolism

Looking at the effects of vitamin D, it makes sense how it can also play a role in reducing our risk from cancer. But by how much does it reduce our risk? Well, the answer seems to be : a lot.

Let’s take a look at some of the research:

A 2012 study performed in Pakistan analysed the Vitamin D levels of 180 women, 90 of which had recently been diagnosed with breast cancer. In the group who had been recently diagnosed 95.8% of them were deficient in Vitamin D, compared to 77% of the women with no cancer diagnosis. This not only shows the huge prevalence of Vitamin D deficiency, but also highlights an important association between low Vitamin D levels and increased breast cancer risk [1].

It was originally thought that Vitamin D was only able to be fully metabolised in the kidneys, however studies from 2001 and on have shown that breast tissue also has the ability to metabolise Vitamin D, which may be why Vitamin D has such as affinity for breast cancer. [2]

Vitamin D may be so protective against breast cancer for many reasons.  A sub-type of Vitamin D (1,25(OH)₂D) has anti-inflammatory properties, helping to reduce the production of a chemical called prostaglandins (many people know this chemical to be a cause of period pain) which have been implicated in breast cancer. [2]

A population study published this year analysed a group of women, 593 with breast cancer and 580 who were cancer-free (controls). They found that 96.1% of the women with breast cancer had severe vitamin D deficiency, compared to 80% of the women without cancer. Similarly to the first study there was a significant Vitamin D deficiency across the whole population, but what was most interesting was the data showing the inverse association between Vitamin D and breast cancer – essentially the higher the levels of vitamin D they had, the lower their risk of breast cancer [3].

The benefits of sun exposure may be due to more than just Vitamin D, particularly for some other types of cancers.  A systemic review of studies analysed the link between vitamin D levels, sun exposure and risk for various types of cancer.  It found that higher blood levels of Vitamin D reduced the risk of breast cancer as well as colorectal cancer, but not as much for non-Hodgkin’s lymphoma and prostate cancer (however longer sunlight exposure was more beneficial for these cancers).    Long-term or ‘chronic’ sun exposure compared to short-term or ‘intermittent’ sun exposure reduced the risk of all the cancers analysed.  This may be due to a variety of factors such as the suns effect on our circadian rhythms and melatonin production [4].

Interestingly melatonin, a hormone controlled by our exposure to light and dark (among other things) which manages our sleep cycles is also a potent anti-oxidant that is protective against breast cancer.  Some research has shown that people with disrupted melatonin such as shift workers have a significantly increased risk of cancer, particularly breast cancer [5] [6]. Melatonin is helpful as it repairs our DNA from oxidative damage and inhibits tumour cell formation, but it also reduces the tumour developing affect of excessive oestrogen, encourages the immune system to recognise the cancer calls as being foreign (cell differentiation) and then destroy them (apoptosis) [7], [8], [9].  Vitamin D has also been shown to have these properties [2]. So not only do we need to have plenty of Vitamin D, but we should also get plenty of decent sleep!

How much Vitamin D do we actually need to prevent breast cancer?  Aim to get your blood levels of 25(OH)D around 100 ng/mL, but not higher than 150 ng/mL [2].  Even though this is much higher than what is considered to be normal or not deficient by pathology reports, people with these levels had the lowest risk of breast cancer [3].  Keep in mind that Vitamin D levels vary according to season, so in Summer our levels should be even higher again (about 120 ng/mL).  How supplements are administered varies a lot between health professionals, from big weekly/monthly doses of 50 000IU to frequent daily doses of 600IU.  It doesn’t seem to matter, as long as the cumulative amount of Vitamin D is high enough to get your levels up.

Vitamin D supplementation is generally very well tolerated.   Most reports suggest that the toxicity threshold is 10,000–40,000 IU of vitamin D per day [10] however this is based on the fact that these are the upper limits of what have been studied and no toxicity has been found with these, so as yet an actual toxicity limit has still not been found.

From these studies it seems clear that having good Vitamin D levels is without doubt an important way to reduce breast cancer risk, however studies analysing the benefits of Vitamin D supplementation in women with later-stage breast cancer show inconclusive results, but the studies in this area are limited [2]. So far, it seems that Vitamin D is better at preventing breast cancer than treating it.

While there were some flaws in some of the studies, such as an insufficient pairing of the study groups and not analysing all the forms of vitamin D, we can see from this research that there is definately a connection between low levels of vitamin d and an increased risk of breast cancer. I cannot stress this enough – Do not take it for granted that you spend time in the sun and therefore should have enough Vitamin D. Get your Vitamin D tested (you may have to pay for the test, but surely knowing the importance of vitamin D it is worth it?) and if your vitamin D is not over 100 ng/mL then you should consider supplementing – consult a health care practitioner trained in nutrition such as a nutritionist, dietician or naturopath for advice on which supplement is right for you.

Previous posts on Vitamin D:

Vitamin D and Allergies

Vitamin D Newsletter

Vitamin D and Asthma

The post Vitamin D reduces breast cancer risk appeared first on Alison Mitchell Naturopath.

Nutritious, delicious, thirst quenching, sweet and satisfying.

Fruit, in moderate amounts, is good for you. But what fruit is best for you? In this article I detail the nutrient content of fruits, and also list their health properties.

A lot of the health properties I mention are based in Chinese medicine principles. An example of this is when a food is described as ‘cooling’, ‘drying’, or ‘warming’.

Ernestina Burchmore is a acupuncturist who has been in practice for 10 years. She has kindly explained the effects of these properties in foods for us.

Warmer/hot foods tend to cause dryness. Cool/cold foods tend to moisten, promote urination and reduce fever and dryness. Damp is created when the digestive system is weak and cannot fully process food, thereby creating an excess amount of mucus that comes out in the skin, stools or through the lungs or sinuses. E.g. Coconut can give rise to eczema-like rash, oranges can make you sneeze and wheeze.

This is just a rough guide. Other food properties include the roles of the 5 Flavours – sweet, sour, pungent, bitter and salty. But I won’t discuss this here.

Ernestina Burchmore is a qualified Acupuncturist and experienced Chinese Herbalist. She graduated from the University of Technology, Sydney in 2001 with a B.A, in Health Science (Acupuncture) / B,A. International Studies (China Studies). Ernestina has been practicing at Health Dimensions in Bella Vista and WIndsor for 10 years. Her general practice focuses on pain management, stress management, fertility solutions, women’s health, pregnancy, gastrointestinal disorders and respiratory disorders.

Ernestina believes that treating the whole person and getting to the root problem that is causing the symptoms is the key to really solving the problems you come in to have treated.

From a botanical perspective, fruits are technically the flowering part that derives from a plant’s ovaries and are any vegetable which contains seeds. Therefore fruits also include beans, corn, tomatoes, cucumber, capsicum, eggplant, and pumpkin (to name a few). This article only covers those which are commonly classified as fruit, and only the most popular varieties.

General tips about fruit:

It is always important to ensure your fruit is properly ripened (via tree or vine). If a fruit is not adequately ripened it doesn’t have as many benefits, and may even have some harmful properties (particularly so with citrus). When unripe fruit is purchased, it should be allowed to ripen at room temperature before eating. An exception is the intentional use of certain unripe fruit for its medicinal effect.

Another potential issue with is the excessive use of pesticides on the most popular types of fruit. These pesticides can often negate any health benefits.

Fruits are easily digested, and are alkalizing, cleansing and cooling. If you are overly stressed or have a lot of ‘mental heat’, then fruits are for you. The alkaline natures of fruits also help to get your bowels moving.

If you have a lot of sweet fruit every day, it is possible to develop too much ‘damp’ (according to Chinese medicine principles) and therefore it is beneficial to have occasional periods where you don’t have fruit. Too much fruit will also mean too much sugar, which is not helpful for weight loss or keeping blood sugar levels stable.

The sugar in fruit is fructose, and this takes longer to affect your blood sugars than standard sugar such as sucrose or glucose. Fructose needs to be converted to glucose by the liver. Fructose is also 1½ times sweeter than sucrose. Therefore if you’re craving something sweet, not only will having a piece of fruit instead of a chocolate bar provide you with more vitamins and minerals, it will also have a better affect on your blood sugar levels.

It is best to avoid having too much juice, and rather have the benefits of fruit by eating them whole.

Apple

• Cooling nature (Reduces heat, especially summer heat)
• Helps to produce fluid for the body, making it good for lung health. It can help protect the lungs from cigarette smoking (not that anyone should be doing that anyway)
• Stimulates digestion
• Green apples cleanse the liver and gallbladder and help to soften gallstones.
• Contains malic acid and tartaric acid which can help to inhibit the growth of bad bacteria and reduce fermentation.
• Contains pectin, which removes cholesterol and helps bind up and remove toxic metals, and also promotes good bacteria in the digestive tract
• Contains calcium-d-glucarate, which is good for healthy hormones
• Helpful for people with low blood sugar levels
• Grate an apple and apply directly or wrap in muslin and put on your eyes for 20 minutes to help with eye strain, pink eye or sunburn

Apricot

• Moistens the lungs
• Fresh apricots are good for dry throats, thirst and asthma
• When buying the dried type, buy the organic or uncoloured variety as dried apricots often have added sulfur compounds to make them brighter and this can worsen allergies and asthma particularly in children
• Good source of vitamin A and carotene.
• Dried apricots are a good source of iron, cobalt, and copper making them good for anemia

Avocado

• Cooling nature
• Helps to build the blood and increase ‘yin’ energy
• Harmonizes the liver
• Good source of lecithin which is important for brain health and helps with fat digestion
• The fat content is very easily digestible, and is mainly in the form of mono-unsaturated oils
• Rich in copper, vitamin E, protein and potassium
• Great for nursing mothers

Banana

• Cooling nature
• Helpful for dry conditions (e.g. dry coughs) as it produces mucous
• Avoid if you’re very mucousy
• Before they are fully ripened, bananas having a drying property. If you have diarrhea, colitis or hemorrhoids then unripe bananas are helpful.
• For hemorrhoids, steam the whole unripe banana until very soft and eat one organic banana (with skin if you can manage it) twice a day on an empty stomach.
• Bananas are helpful to treat drug addiction due to their cold nature and high sugar content.
• Due to their high potassium content, bananas are good for high blood pressure.
• They have high sugar content (17-19%)

Blueberry

• Cooling nature
• Blood, eye and liver tonic
• Good for countering urinary tract infections
• Good source of vitamin C, manganese and vitamin A

Cherry

Cranberry

Date

Feijoa

• Rich source of fibre, vitamin C, Iodine and Folate. (Iodine is not included in table due to the lack of data of iodine content in other fruits).
• Has blood pressure regulating properties.
• The nutrient content makes this a great fruit for pregnancy.

Goji

• Considered a ‘super food’ because of the high levels of antioxidants they contain.
• High in vitamin A and taurine
• Helpful for diabetic retinopathy,
• Thought to have anti-aging properties
• Strengthens the kidneys
• Helpful for liver health, especially when eye symptoms are associated with liver weakness such as dry and tired eyes and blurry vision (in Chinese medicine, it is thought that the liver sends nutrients and energy to the eyes). Goji and chrysanthemum tea is good for this.
• Can help to reduce cholesterol
• Helps to reduce blood sugar levels
• Eaten long term, Goji berries can support the immune system. However if you currently have an infection it’s best to avoid them.
• Contains germanium, a mineral shown to have anti-oxidant and anti-cancer properties (not included in table due to the lack of data of germanium content in other fruits).

Grape

• Increase qi energy
• Good for the liver – grape juice is helpful for hepatitis and jaundice
• Diuretic – reduces edema and helpful for painful urination
• Help to reduce menopausal heat symptoms
• Grapes are a good snack for children
• Darker grapes are good for blood building
• Good source of vitamins A, B-complex and C.

Grapefruit

• Cooling nature
• Helpful for poor digestion, such as burping and poor appetite (especially during pregnancy)
• Good for hangovers
• The peel has many beneficial properties for digestive health and mucous in the lungs, and is rich in vitamin c. You can make a tea from the peel (fresh or dry) by simmering it for 20 minutes. Apply a compress of this tea to frostbite (at room temperature) to restore circulation.
• Citrus seed extract is primarily made from grapefruit and has many health benefits. It is a potent antibiotic.

Guava

• Has astringent and laxative properties
• Tonifies the lymphatic and skeletal system
• Good source of vitamin c and potassium

Jackfruit

• Cooling, nutritious and tonifying.
• Can counteract the influence of alcohol
• The ripe fruit has laxative properties
• Dried seeds contain B-complex vitamins, calcium, iron and sulfur

Kiwi

• Cold in nature, clearing heat
• Promote the production of fluids making them helpful for dry mouth and throat
• Can help the passage of kidney stones
• They are very nutrient dense. They have twice the vitamin C of oranges, and are also rich in magnesium. They are higher in potassium than bananas and oranges.
• Low in calories (45 calories per fruit)

Lemon and Lime

• Cooling nature
• Very helpful for people who have eaten a high fat/protein diet
• Helps to destroy putrefactive bacteria in the intestines and mouth
• Antiseptic, anti-microbial and reduces mucous
• Good for coughs
• Good for fevers
• Supports liver health and bile production
• Supports weight loss
• Alkalizing: their alkaline content is five times greater than their acidic content.
• Only contains 1% sugar
• Good source of vitamin C, and is also high in potassium, and vitamin B1.
• Apply the juice externally to relieve insect bites and to soften corns
• Limes generally have fewer chemicals used on them than lemons
• Avoid if you have excessive stomach acid or stomach ulcers

Lychee

• Good for the spleen, pancreas, stomach and liver meridians
• Promote body fluids and ease thirst
• Contain vitamin B and C, folic acid, citric acid, malic acid and arginine

Mango

• Cooling
• Good source of vitamin A and C and potassium
• High in calories
• Related to poison ivy, and contains the same toxic chemical – urushiol. In some people this can cause itching and skin eruptions.

Orange

• Cooling nature
• Regenerates body fluid
• Helps to cool and moisten the body
• The inner white lining, placed directing on the eyelids, helps to dissolve eye cysts.
• Good source of vitamin C, potassium and also contain some calcium
• The inner white lining also helps with iron absorption and has anti-oxidant and anti-cancer properties.

Papaya

• Warming nature
• Tonifies the stomach and acts as a digestive aid
• Ripe papayas moisten the lungs and alleviate coughing
• Under ripe papaya and its seeds are rich in the digestive enzyme papain, which helps digest protein, break down deposits on the teeth, resolve mucus, and has a strong vermicidal action capable of destroying most intestinal worms including tapeworm.
• Also contains carpaine, a compound providing anti-tumor activity
• Excellent source of vitamins A, C and E, and are also rich in calcium, iron, potassium, and phosphorus.
• Papaya is often referred to as pawpaw in Australia, however they are actually different fruit. Papaya (Carica papaya) is the longer green/yellow-orange fruit with pinky/orangey flesh (when ripe). It has multiple small black seeds. Paw Paw (Asimina triloba) is indigenous to North America, it has large seeds (approx 1 inch in diameter) shaped like lima beans, is a rounder fruit and has yellow flesh.

Passion fruit

• Good source of vitamins A and C
• High in fibre
• Contains anti-oxidants and sterols, making it helpful for lowering cholesterol and promoting heart health
• Helpful for people with asthma and allergies due to its anti-histamine properties
• Extracts of the whole plant are excellent for calming the nervous system

Peach

• Cooling nature
• Builds body fluids
• Moistens the lungs and intestines
• Useful for dry cough
• Helps to reduce excessive perspiration due do it’s astringent properties
• Peach leaf tea can destroy worms

Pear

• Cooling nature
• Good for lung health, and helps to reduce heat in the lungs
• Don’t eat if you have loose, watery stools
• Don’t have excessive amounts of pears during pregnancy

Persimmon

• Cooling nature
• Clears lung heat
• Builds body fluids, removes phlegm
• Unripe persimmon has an astringent taste from the tannic acid, which eventually goes when the fruit ripens
• Partially ripe persimmons are helpful for diarrhea, dysentery and hypertension

Pineapple

• Removes summer heat
• Contains the enzyme bromelain which increases digestive ability and destroys worms. Bromelain also has anti-inflammatory properties, making it good for joints.
• Thirst quenching, diuretic
• Treats sunstroke, indigestion, diarrhea, lack of appetite and fluid retention
• Under ripe pineapple is very acidic and can damage teeth

Plum

• Good for liver health and diabetes
• Stewed prunes are a good remedy for constipation
• Plums also treat cirrhosis of the liver and liver conditions generally (the purple variety)
• Umeboshi salt plums (very sour and salty) are very good for digestion and liver health. They are highly alkalizing.

Pomegranate

• Good for bladder disturbances
• Destroys worms in the digestive system
• Strengthen gums
• Soothes ulcers of the mouth and throat

Raspberry

• Good for liver and kidney health
• Cleanses the blood
• Good for menstrual cycle regulation
• Raspberry leaf is widely used for childbirth preparation as it strengthens the uterus and reduces excessive menstrual flow

Strawberry

• Cooling nature
• Improves appetite
• Moistens the lungs and generates body fluids
• Eat before meals to treat poor digestion accompanied by abdominal pain and swelling
• Relieves painful urination
• Good source of silicon and vitamin C, making it very useful for arterial and connective tissue repair
• Allergic reactions to strawberries are often caused by berries that are not vine-ripened

Watermelon

• Very cooling
• Removes heat, especially summer heat
• Has diuretic properties
• Helpful for thirst, urinary difficulty, edema, depression, kidney and urinary tract inflammation

The post Everything you ever wanted to know about fruit appeared first on Alison Mitchell Naturopath.

Preconception Care – When and Where to Begin?

Are you and your partner making plans to have a baby? The preconception period is an important window of opportunity to ensure you have all of the nutrients required not only to conceive, but also to nourish the growing foetus, and ultimately deliver the healthiest baby possible. Preconception care should ideally begin at least three to four months prior to trying to conceive, allowing adequate preparation time for both parents to achieve optimal health.

Comprehensive preconception and pregnancy care involves both parents adopting a healthy diet and lifestyle, as well as appropriate supplementation to lay the nutritional foundation required to grow a healthy baby. If having a baby is on your ‘to do’ list in the foreseeable future, I can guide you through an appropriate preconception and pregnancy care program specific to your individual needs.

It Takes Two, Baby!

Although it takes two to make a baby, the preconception spotlight all too often falls solely on the mother-to-be. The reality is, however, that men have more than just a small part to play in creating a healthy baby.

So for the best possible outcome, both partners must be included in preconception care. Quite often, recommendations will include changes that a couple can make together, including:

• Detoxification: A professional detoxification program may be recommended prior to conception to reduce the effects of toxic exposure on fertility. Preconception detoxification will also protect the developing foetus from harmful toxins.
• Eat a healthy, well-balanced diet: There is never a more important time to be eating well than during pregnancy, and the preconception period is the perfect time to start practising. Eat a diet full of fresh fruits and vegetables, whole grains and lean protein, while minimising your consumption of sugar, alcohol and caffeine.
• Participate in regular physical activity: Regular physical activity before and throughout pregnancy offers many physical and emotional benefits including stress relief, weight control and faster recuperation following pregnancy.
• Stress less: Stress can be a major underlying factor affecting both male and female fertility. Minimise the impact of stress on your and your family’s health by practising relaxation exercises such as meditation, yoga or tai chi. Ensure you create time to rest and do activities that you enjoy.

For the Mum-To-Be

As well as couple-based strategies, there are also gender specific recommendations when it comes to supporting healthy fertility. For the mum-to-be, a number of natural supplements may be recommended during both preconception and pregnancy. A few of these are listed below

• Essential vitamins and minerals: During pregnancy, a woman’s body has additional requirements for any vitamins and minerals, including folate, iodine, calcium, vitamin D, selenium and iron.  These crucial nutrients have specific roles in supporting a healthy pregnancy, as well as normal brain and bone development in the growing foetus. There are a variety of different supplement options available (some not very good quality or insufficient doses), and I can recommend a comprehensive, high-quality pregnancy formula to ensure you are getting all the nutrients you need at the correct doses during this important time.

• Fish oil: Omega-3 essential fatty acids from fish oils support many aspects of health, including a healthy pregnancy. DHA, an active ingredient naturally occurring in fish oil, is vital for the baby’s brain and nervous system development. During preconception and pregnancy, it is essential to take only high quality fish oil supplements that have been specially purified to reduce heavy metal and pesticide levels that may affect the health of the foetus.  You may notice on some labels the claim that the fish oil has been tested for mercury, but did you know that in Australia there is no regulation of screening for PBAs, pesticides and solvents in fish oil? Only a few reputable companies take that extra measure to provide you with the purest fish oil by screening for these things.

Here’s a few tips on fish oil:

• • • • If you bite into the capsule and can taste fish or it is unpleasant, it’s likely the fish oil has gone rancid.
      • If you see more than a few capsules sticking to each other, same again!
      • Keep your fish oil in the fridge to keep it fresh.
      • Most fish oils come in 1000mg capsules now which sounds fancy, but it’s the active constituents such as EPA and DHA that you should look for when choosing them.  EPA and DHA do different things so depending on what’s going on, you should be looking for different ratios and amounts.  For a general fish oil supplement the EPA should be at least 300mg and the DHA 200mg.

• Herbal medicine: If there are any issues affecting hormones or uterine health, herbs can be used to address these factors.

Don’t Forget About Dad!

Although the female represents an obvious starting point for promoting fertility and healthy pregnancy we can’t forget about the important role of the dad-to-be. Healthy sperm are essential for fertilisation to take place successfully and can also promote optimal birth outcomes. There are various considerations for supporting sperm health:

• Antioxidants: Sperm are the smallest cells produced by the human species and are highly susceptible to damage by free radicals. Free radicals are unstable molecules produced naturally within the body which can result in cellular damage unless balanced by a healthy amount of antioxidants, including zinc, vitamin E, vitamin C and selenium.
• Co-enzyme Q10 (CoQ10): CoQ10 is highly concentrated in sperm cells where it functions to provide the energy for these tiny cells to make the monumental journey to fertilise the egg.
• Herbal medicine: Certain herbs may also support male health in the preconception period. Tribulus terrestris (tribulus), for example, has traditionally been used as an aphrodisiac, and more recently has been found to support healthy testosterone levels which are crucial for sperm production.

Give Your Baby the Healthiest Start in Life

The benefits of comprehensive preconception and pregnancy care extend far beyond nine months – they last a lifetime. If you are planning to have a baby in the near future, make a conscious decision to do the best for your baby and start a preconception and pregnancy program today.

We can support and guide you throughout the journey of preparing for pregnancy so you can truly give your child the best possible start in life.

MERRY CHRISTMAS!

The post Ready to Start a Family? appeared first on Alison Mitchell Naturopath.

Herbal Tea – Not actually Tea!

I love a good cup of tea (and coffee too).  I also love herbal tea – it’s a great way of keeping hydrated and relaxing, while at the same time applying some of the healing properties of herbs.  Did you know that herbal tea isn’t actually tea?

Tea is made from the bush of Camellia sinensis, and all proper teas such as black, green and white teas come from this plant.  Herbal teas are actually infusions, and are properly called tisanes. Tisanes are made from mixtures of dried leaves, seeds, grasses, nuts, barks, fruits, flowers, or other botanical elements that give them their taste and provide the benefits of herbal teas.  They are usually all caffeine free and therefore will hydrate you, so they can be counted in your 2L of water each day.

There are a huge range of herbal teas available, some of which contain a blend of normal tea with other herbs/spices and some are completely free from tea.  It can be a bit overwhelming knowing which tea is best for you, so I’ll go through some varieties in this article.

TEA

Black Tea

Black tea is generally stronger in flavor and contains more caffeine than the less oxidized teas (green, white and yellow). Below are some common variations of the Black tea, all made from the Camellia sinensis bush, but produced in different ways.

–   Assam tea is found in most “breakfast” teas such as English breakfast and Irish breakfast. It is named Assam after its region of production in India.

–   Earl Grey has added Bergamot oil (Bergamot is extracted from the rind of the Bergamot Orange)

–   Lapsang souchong is from China, and is traditionally smoked.

–   Oolong tea is also from China, and it is produced by being withered under the sun, and then the leaves are curled and twisted.

White Tea
White tea is unfermented and is made from the very new and young leaves of the Camellia sinensis plant. White tea contains a higher concentration of polyphenols (constituents responsible for the antioxidant activity of tea) and thus has greater free radical scavenging activity compared to Green and black tea. It is also the least processed tea available

Green Tea
Green tea is unfermented, and is made by heat treating the leaves soon after they are harvested. Green tea will usually only keep for a year. It is rich in polyphenols and so has many healthy properties. There is a lot of research on green tea, and some of its properties include an ability to help protect against heart disease, cancer and it also very slightly helps to boost metabolism.

Yellow Tea
Yellow tea is similar to green tea, however it has a less ‘grassy’ flavour. During the process that leads to the tea leaves becoming yellow tea, the chlorophyll is broken down and partly oxidized. The taste of the tea becomes milder, and is often described as being somewhere between white tea and green tea. The aroma is described as flowery, fresh and mild. There is little known about this properties of this tea, but it is possible that some of the benefits are lost in its processing.

TISANES

There are huge varieties of Tisanes available, so I’m going to go through some of the more popular options, what they’re good for and how to prepare them.
Note – we all know now that herbal teas are technically called tisanes, however I will still be using the term tea through this article.

YEP.

This is something everyone should have in their cupboard.   YEP tea is a classic tea formula which contains Yarrow, Elderflower and Peppermint.  The actions of these herbs are great for helping the body deal with fevers, which allow the body to burn out the bugs from our system.

Pour a cup of boiling water onto 1-2 heaped teaspoonfuls of the dried herbs and infuse for 10 minutes. Drink 6-8 cups at the start of an infection.

Chamomile

One of my favourite herbs.  It has an excellent calming action, and can be drunk for anxiety and insomnia.  It also helps with digestive problems as it reduces inflammation in the intestines.  It can also be used as a wash for sore inflamed eyes.

2 tsp dried leaves in a cup of boiling water, infuse for 5-10 minutes.  For digestive problems, drink after each meal. 

Peppermint

Peppermint is a great herb for relaxing the stomach.  The essential oils contained in the herb can reduce colic, flatulence and nausea.  It is also great for fevers (it’s in the YEP tea).

Pour a cup of boiling water onto a heaped teaspoonful of the dried herb and infuse for 10 minutes.  Drink as often as desired.

Raspberry Leaf

Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb.  Taking this tea regularly in pregnancy and during labour can help with contractions and reduces haemorrhages during labour.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10-15 minutes.  This may be drunk freely.

Rose

Rose tea is made from the petals of the rose flower, and it is usually added for its scent and flavour.  It reportedly contains vitamin C, however this is usually due to the confusion between rose petals and rose hips.  It combines well with black tea.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.  Alternatively, simmer 1/3 cup fresh rose petals in 1 cup of water for 5 minutes or until the petals become discoloured.  Add honey to taste.

Rose Hip

Rose hip is made from the fruit and seeds of the Dog Rose (Rosa canina) which are collected in the autumn.  It is rich in vitamin C and so is great for warding off colds and infections.  It can also be drunk to improve energy and relieve constipation.

This must be made as a decoction.  Put 2½ teaspoonfuls of the cut hips in a cup of water, bring to the boil and simmer gently for ten minutes.

Ginger

This is another great herb for fevers and calming the stomach.  Ginger can promote perspiration making it good for fevers.  It also stimulates the peripheral circulation, making it a good herb for bad circulation and chilblains.  Nausea of morning sickness and motion sickness can be relieved by taking ginger.

Pour a cup of boiling water onto 1 teaspoonful of roughly chopped fresh root and let it infuse for 10 minutes.  Drink whenever needed.

Fennel

Fennel is another great herb for the stomach and intestines.  It can be taken to relieve flatulence and colic if taken before meals.  It is also good for coughs as it calms the lungs and helps the expulsion of mucous.  It can also be taken by nursing mothers to increase the flow of breast milk.

Pour a cup of boiling water onto 1-2 teaspoonfuls of slightly crushed seeds and leave to infuse for 10 minutes.  Drink three times daily.

Lemon Balm

Lemon Balm is a great herb to drink to help you relax.  It can also settle the stomach, making it especially good for nervous indigestion.  Lemon Balm is lovely for kids and can be combined with chamomile for upset tummies, nerves and even teething.  The little hairs on the leaves contain an essential oil that is strongly anti-viral, but this evaporates if the leaves are roughly handled so it can only be relied on in fresh herbs.  Lemon Balm is part of the mint family so it tastes yummy, and it is also very easy to grow.

Pour a cup of boiling water onto 1 teaspoonful of the dried herb or 1½ tablespoons of fresh herb and let infuse for 10 minutes.

Lemon Grass

Lemon grass tea is a very refreshing, citrus flavoured drink.  You can make the tea from the dried variety which is usually from the white ends.  If you grow lemon grass yourself (it’s easy to grow, but keep it in a pot as it grows rampant) then you can use the fresh green leaves as well.   One of the ingredients of lemongrass, citral, has been shown to have anti-cancer properties.  It is also considered to be of benefit for insomnia, and to relieve chest infections.

For the fresh tea use 10 leaves, cut up into 2 to 3 inches.   Avoid using the outer leaves as these may make the tea bitter.  Wash them well and boil them in a litre of water for 10-20 minutes.

Thyme

Sluggish digestion and upset tummies can be helped with thyme.  The essential oils in thyme are strongly antiseptic, so it’s good for respiratory and digestive infections.  It’s a fantastic cough remedy because of its antiseptic and expectorant properties.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.

Sage

Sage is a classic remedy for inflammation of the mouth and throat.  It can help with mouth ulcers, gingivitis, laryngitis and tonsillitis.  It can also help to reduce sweating.   It should be avoided during pregnancy.

Add ginger, thyme and Manuka honey to sage tea for an awesome sore throat tea.

Pour a cup of boiling water onto 1-2 teaspoonfuls of the leaves and let it infuse for 10 minutes.  Drink three times daily.

Rooibos

Pronounced roy-boss, and also known as red tea, Rooibos has a sweet and nutty flavour.   It is believed that rooibos tea has 50% more antioxidants than green tea, and it also rich in vitamin c.  It is caffeine free and is great drink to help you relax.  This is readily available in teabags.

Pour a cup of boiling water onto a rooibos teabag and let it infuse for at least 10 minutes.  Drink freely.

Yerba mate

Yerba mate (pronounced sherba-mah-tay) is rich in nutrients, amino acids and fatty acids, and is often drunk as an ‘energy drink’.  It is traditionally drunk by South Americans in a hollowed out gourd, but due to its rise in popularity it is now becoming available in a few varieties such as mate latte or yerba cocoa.  Yerba mate contains caffeine, but is often better tolerated than coffee.

Yerba mate tea is available as tea bags, but the traditional method of brewing is to fill the mate cup to about ¾ of its capacity with yerba mate tea. The mate cup is then filled with hot water which the yerba mate tea leaves absorb. More water is added until the leaves are completely saturated.

There are many variations on this recipe. Sometimes milk and sugar are added. The tea can be replenished with hot water as many times as desired until there is no more flavour.

Tisanes vs. tinctures

Herbs have a complex array of different active constituents which determine their effects on the body.  The different structures of these constituents call for various methods of extraction.  Some constituents are best extracted with water and others with alcohol.  Active constituents which are potentially dangerous are usually those which are alcohol soluble, meaning that teas are usually safe to self-prescribe (pregnancy is an exception).  Herbal tinctures (such as the formulas I make) are usually extracted with a combination of water and alcohol, the ratio of which is carefully determined to obtain the greatest efficacy.  These should only be prescribed by a trained herbalist or naturopath.

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