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Unless you’re in the business of making babies and have encountered some snags along the way, this is not an issue many people are aware of, but varicoceles can make falling pregnant rather tricky.

Varicoceles are like a varicose vein in the scrotum, and when these are present they produce a lot of heat, which essentially cooks some of the sperm, resulting in impaired sperm morphology (odd looking sperm) and activity (they might swim in circles rather than a straight line).

Omega-3 polyunsaturated fatty acids make up a large part of the sperm function and structure, so we know that we need plenty of our Omega-3s for sperm health, but we’ve also realised that men with varicoceles have lower levels of Omega-3s and higher oxidative DNA damage compared to other males.

What can we do with this knowledge? Well it’s not a magic answer to the varicocele problem, but it does give us some insights into how we can help and possibly prevent them.

Aim to keep your omega 3 : omega 6 ratio in check, and consider supplementing with omega 3s (ensure you have a good quality product, if in doubt check with your practitioner).

Works Cited

The post Omega-3 deficiency may be involved in varicoceles. appeared first on Alison Mitchell Naturopath.

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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‘Good’ fats

These include monounsaturated fats and polyunsaturated fats. Both of these fats will be liquid at room temperature such as oils.

Monounsaturated fats are found primarily in plant based foods. Our bodies also have the ability to make monounsaturated fats from saturated fats, assuming we have plenty of the vitamins and minerals (such as zinc) that are involved in this process. Good sources include almond, olive, pecans, cashews, peanuts, avocados, canola, and macadamia. These oils are safe to use in low to moderate temperatures.

Polyunsaturated fats are essential fatty acids- see below. They turn rancid easily and should not be used in cooking. Food forms of polyunsaturated fats, such as macadamias are very beneficial for your health as they are less susceptible to oxidation than food forms of monounsaturated fats.

Essential fatty acids

Essential fatty acids are essential because 1: We need them and 2: They cannot be synthesized by our body and therefore need to be included in our diets. These include omega-3 and omega-6. Unfortunately, for most of us the balance of these fats is way off. Ideally we would have a balance of between 1: 1 and 4:1 omega-6 to 3. The standard western diet ratio of these fats is a long way off this, it is usually between 20:1 and 10:1. This means we are eating too many foods high in omega-6 fats and not enough foods high in omega-3s. Too much omega-6 can is pro-inflammatory and can lead to an increase in blood clot formation, cancer, weight gain, high blood pressure, depression and depressed immune function. Both were once found balanced in foods, but modern agricultural practices means that the omega-6 content it much higher. For example, organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.  Red meat (pork more-so than herbivores like cows)  and poultry have been affected in the same way with the increase of grain feeding.  These animals traditional diets would have provided us with good fat balance, however now these foods are inflammatory.

Omega-3: Fish, soy, wheatgerm, flaxseed, walnut, nuts

Omega-6: Safflower, sunflower, corn, red meat, nuts, seeds and plant oil. Most processed and fast foods contain high amounts of omega-6 due to the overuse of corn products and cheap oils used in the processing.

Eating whole, fresh foods and fewer processed foods and opting for free range eggs and chicken and grass fed red meat (pork MUST be grass fed or free-range) will help you regain the balance of omega-3s and omega-6s.

Saturated fats

Saturated fat is found primarily in animal foods. The only exceptions to this are the tropical oils—coconut, palm, and palm kernel—and cocoa butter, which come from plant sources. These are also saturated. Unlike unsaturated fats, saturated fats are solid at room temperature, like butter, cheese, lard, bacon fat, milk fat, and the fat in meat products

Saturated fats are essential for our health and are often given a bad reputation by companies which sell vegetable oils.  This bad reputation began by a misinterpretation of a study done several years ago which showed that eating less saturated fats and more vegetable oils reduced cholesterol levels.  Alarmingly, what this study also showed was that these same people had an only temporary increase in cholesterol and there was an INCREASE in mortality rates!  So eating more vegetable oils and less saturated fats might reduce your cholesterol short term, but it’s not actually better for you.

Some studies have shown that eating red meat may increase the risk of colo-rectal cancer and lung cancer.  This may not be due to the red meat and saturated fat itself but rather the lack of total fibre in the diets analyzed.

Breast milk naturally contains saturated fat.  We NEED some, it is essential.  However taking all the information into account, we can realise that while saturated fat is not bad for us or evil (trans fat is evil) and it is ok to have some, we shouldn’t go overboard and that an excess  of anything is bad for us.

Trans fats (and how margarine is made, don’t read if you’re squeamish!)

Trans fats are produced using a process called hydrogenation. This is the process that turns polyunsaturated oil, normally liquid at room temperature, into fats that are solid at room temperature-margarine and shortening. To produce them, manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process and mix them with tiny metal particles-usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas at high-pressure and high-temperature. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency. The oil is yet again subjected to high temperatures which turn it rancid then it is steam-cleaned to remove its unpleasant odor. Margarine’s natural color, an unappetizing gray, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food. This does not sound like something that should be put into our bodies to me!

These artificially produced fats are used in place of butter and lard, fried at high temperatures without burning and increase the shelf life of foods. Food companies caught on and began using trans fats in commercially produced goods. Restaurants and fast-food chains started using trans fats exclusively for deep frying foods like fries.

Trans fats are even worse than saturated fats. They not only increase LDL cholesterol (the bad cholesterol) but also lower HDL cholesterol (the good cholesterol), increase the risk of diabetes, gall stones, and internal inflammation. Consumption is associated with an increase risk of coronary artery disease. In the brain and other neurons in the body trans fats may become incorporated into cell membranes and impair their ability to function, communicate, and transport nutrients. Trans fats are just close enough in structure to healthy fats to stand in for them in biological functions. But they cannot do the job of the healthy fats and so cause dysfunction and disease.

Cholesterol

Cholesterol has gotten such a bad rap. And yet cholesterol, another kind of fat, is an essential part of every cell membrane in the body, the central nervous system, hormones, and other physiological functions. In fact, cholesterol is so important to the health of the human body that it is made inside the body. Your liver makes cholesterol and sends it out into the bloodstream for your body to use. Only 20% of the cholesterol comes from our diets.

There is “good” cholesterol (HDL), and “bad” cholesterol (LDL).  There is also something called vLDL, or very low density lipo-protein which is a ‘dangerous’ cholesterol because it is inflammatory and sticky, so it can stick to the artery walls.  This is increased if there is oxidation of peoples fats (such as by not having enough antioxidants in the diet or eating too much trans/hydrogenated fats).  When there is too much vLDL cholesterol circulating in the bloodstream, it can cause inflammation in the lining of the artery. Over time the results of this inflammatory process cause plaque to build up and begin to clog the arteries. Plaque and sometimes blood clots form. Both can block arteries, causing a heart attack or stroke. HDL cholesterol’s job is carrying the cholesterol back to the liver.  HDL is cardio-protective and helps reduce inflammation and plaque buildup in the arteries.

There is cholesterol found in all animal products, however it is now becoming understood that foods containing cholesterol do not actually raise your blood cholesterol levels.

If your cholesterol levels are high, you need to dig deep (with the help of a holistic health care practitioner such as a naturopath) to identify WHY they are high.  The possible causes are many, but diet isn’t likely to be one of them.

Fats and calories

Fats do contain twice as many calories as carbohydrates. However the key is how they are digested. Complex carbohydrates take 2-3 hrs to be digested. Refined carbohydrates will take 30 minutes. However fats will take 5-8 hours to be completely digested. Therefore, fats keep hunger satisfied 3 times longer and can also help to keep blood sugar levels from spiking. It is important to include some ‘good fats’ into your diet when trying to lose weight for this reason. We also know that ‘good’ fats are needed to burn fat and lose weight.  If you cut fat out of your diet altogether your body will be very stubborn about letting go of it’s stored fat!

Low fat diets

Low fat diets eradicate the good and the bad fats. Remember- we can not make essential fatty acids and this is why they are needed in our diet. By avoiding all fats we are also missing out on the variety of other nutrients found in foods like nuts, oils and avocado. Following a strict low fat diet can lead to low energy, nutrient deficiencies, poor concentration, rebound weight gain and depression. Low fat products will also often have more sugar to make them taste better.

Cooking with fats

• Cook with olive oil only at low to moderate temperatures
• Do not cook with polyunsaturated fats such as avocado and flaxseed as the heat combined with oxygen damages the oil
• Try cooking with stock, vinegar, wine or water instead of oils
• Steam veggies, then finish off under the grill to brown rather than cooking covered in oil
• Use avocado, hommus or olive oil on bread
• Keep oils oils that are vulnerable to oxidation in dark glass containers and store away from sunlight.
• Do not use oils in plastic containers as they can leach harmful chemicals from the plastic.

Good Oil choices:

For deep frying:

• Animal fats such as lard or tallow (e.g. superfry)
• A refined olive oil (e.g. light olive oil) – don’t use extra-virgin olive oil which doesn’t hold up to the high heats)

For pan frying:Any olive oil

• Butter
• Coconut oil

For roasting:

• Animal fats
• Olive oil or other oils higher in saturated fats such as coconut oil or macadamia which also holds up very well to the sustained high heat.

Adding more Omega-3 fats into your diet

• Eat a handful of nuts daily, especially walnuts
• Fish x 4/week
• Drizzle olive oil or flaxseed oil combined with lemon juice and herbs over salads and steamed veggies
• Add flaxseed meal to your muesli, shakes, yoghurt (grind it fresh each week and keep in the fridge)
• Use avocado or olive oil as a spread on bread
• Be conscious of foods high in omega 6

Some points on spreads…

Essentially, margarine is processed and full of hydrogenated oils so this ‘health food’ is not good for you at all!  Even though it doesn’t contain cholesterol, as you know this isn’t such a bonus.  Even the olive oil spreads contain other processed oils, which highlights the important of reading ingredients on food labels.  Stay away from margarine unless you know which oils go into in and whether it has been processed in a safe way.

Butter is fine for you, but try to use organic!  A portion of butter is the size of the top segment of your thumb.

If vegetarian, use olive oil, hommus or avocado or Melrose omega spread on bread (made from flaxseed oil, an omega-3).

More on Cooking with Oils …  Smoke Point

The smoke point refers to the temperature at which oil begins to smoke. At this point the oil starts to decompose. If oils are heated to smoke point there’s an increased risk of producing carcinogens and the food will burn and taste terrible. Refined oils have a higher smoke point than their unrefined counterpart and when higher temperatures are required, for example, to BBQ, stir fry or deep fry at high temperatures (over 200C) they are almost a better option, were the majority not refined through chemicals solvents. For a product to be classified as organic its production process must be also be approved by the organic industry therefore thea ssurance of a chemical free oil is to buy orgainc refined oils for high heat cooking.

Many people reuse their oils which can have the effect of reducing the smoke point of the oil. Reusing oils also increases the production of free radicals and should therefore be avoided regardless of the cost saving.

The table below gives the smoke point of most well known and less known oils.

Cooking Guide

200C – Suitable for all types of cooking including stir frying, deep frying, BBQ’ing, grilling, and baking
175 – 200 – medium heat frying, grilling, baking
107 – 175 – gentle frying on a low heat, light grilling
107 C – use cold in salad dressings

The best advice for cooking is to use an oil with a high concentration of more stable monounsaturated fat. Only use a refined oil of quality when you are sure no chemicals were used in the refining process. ( refined camellia tea oil is an excellent choice of oil for high temperature cooking). Polyunsaturated oils do have a rightful place in our healthy world, and oils like flaxseed, walnut, and sunflower oil should be consumed for their many health benefits. Eat them cold in dressings with salad or over cold cereals and always store your bottles in the fridge.

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This article follows on from the previous article, which discussed the thyroid gland and the differences between and over and underactive thyroid. In this article I am talking about how an issue with the thyroid can cause imbalances in the rest of the endocrine system, in particular the endocrine system.

Thyroid Health

 The endocrine system

Endocrine is the term used for the complex system of glands and their secretions (hormones).  The endocrine system includes the glands (pituitary, thyroid, para-thyroid, adrenal and pineal) as well as organs and tissues which are able to produce hormones (fat tissue, the hypothalamus, ovaries, testes, pancreas, thymus, kidneys, stomach, liver, small intestine, skin, heart and placenta).  There is a cross-over between different systems such as in the digestive system which includes organs also classed as endocrine.

 In the previous newsletter I gave you an overview of the thyroid and the differences between hyperthyroidism and hypothyroidism.  In this newsletter I want to give you some information about the ways in which the thyroid can affect the endocrine system over all.

 The endocrine system is all connected and an imbalance in one particular organ or gland can disrupt everything else.  One of the biggest ways that we can see this is looking at the impact of stress.  Have you noticed that when you’re stressed you’re more likely to catch a cold (remember the thymus is an endocrine organ and has a big role in our immunity), break out (the skin is responsive to hormones, pumping out more oil to feed the bacteria that causes acne) and your digestive system can get upset too(the stomach, pancreas and liver are all endocrine organs)!

Thyroid health and the reproductive system.

The thyroid gland is another big player in keeping our endocrine system balanced.  One of the most common things that an unhappy thyroid will affect is the reproductive system.

In both men and women hypothyroidism can affect libido. In men, they may experience infertility and mpotence.  In women they may experienced an irregular menstrual cycle or irregular bleed.  Fertility is also greatly affected by the thyroid gland especially in women with autoimmune thyroid disease.  It may result in not being able to conceive altogether or an increase in miscarriages.  In women of fertile age, autoimmune thyroid disease is the most common cause of hypothyroidism.

How?

• A reduction in thyroid function will leave to elevated TSH, and depressed secretion of dopamine, leading to elevated prolactin levels.
• Elevated prolactin levels, also known as hyperprolactinaemia is implicated in 1-3% of women with problems ovulating.
• Hypothyroidism interferes with an important hormone for the development of the egg and ovulation – gonadotrophin-releasing hormone (GnRH).
• Hypothyroidism can lead to a delay in luteinising hormone (LH) which causes ovulation and stimulates the secretion of progesterone.  Because of this is can cause a reduction in progesterone synthesis.
• Thyroid antibodies which can be present in both hyperthyroidism and hypothyroidism can affect fertility due to it’s impact on implantation and increasing the risk of miscarriage.  In some people antibodies
  can be present without having any signs of thyroid dysfunction.  Thyroid antibodies can be managed with herbs that modulate the immune system.

Thyroid dysfunction affects the hormones needed for healthy egg development and ovulation, which affects fertility and creates an imbalance in other reproductive hormones.

If you are having difficulty conceiving it is important to assess thyroid function and screen for the presence of antibodies to rule out any complicating involvement from this gland.

If you believe that you have a thyroid problem, don’t despair.  We can assess for and manage a thyroid imbalance using safe, effective natural remedies.

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