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You’ve probably heard me prattle on about nose-to-tail eating before but in case you missed it, I advocate including the occasional organ meat in your diet. It not only reduces waste but they are nutrient dense. Heart in particular has a really epic amount of co-enzyme Q10 (coQ10) which is good for – you guessed it – your heart. It is also an essential nutrient for muscle health, skin health and reproductive health. CoQ10 is better absorbed through food, and it’s also more economical to eat it rather than take it as a supplement. If you’re new to organ meats, heart is one of the better ones to start with because it’s texture is usually the best tolerated (personally I think it’s great!)
Don’t discard the idea straight away, give it a try and let me know how you feel!

Serves 2

INGREDIENTS

• 2 lambs hearts (preferably organic)
• ½- 1 small onion, cut into chunks
• 1 carrot, cut into chunks
• A bouqet garni: 1 bay leaf, a sprig of thyme and rosemary tied together
• A few black peppercorns

Sauce:

• A small glass/big glug of dry sherry
• 1 tbsp cider/white wine vinegar
• 1 tsp redcurrent jelly
• ¼ tsp cayenne pepper
• 1 tbsp hot English mustard
• 1 tbsp double cream
• 1-2 tsp worcestshire sauce
• Salt and pepper
• Chopped parsley (optional, to garnish)

METHOD

1. Cut the lamb’s hearts into half. Rinse them well under cold running water then trim away the tough tubes from the inside (leave on the fat at this stage). Put them in a pan with the onion, carrot, celery, bay, thyme and peppercorns and pour on enough cold water just to cover. Bring to a simmer and cook very gently for 1½–2 hours, until tender. Take out the hearts and leave them to cool. Trim them again, this time removing the bigger chunks of fat if necessary, then slice thickly or into chunks.
   
2. Heat a dash of oil in a small frying pan over a high heat. Add the heart pieces, season with a pinch of salt and sizzle for just a minute to brown them, tossing them occasionally. Then add the sherry and let it bubble for a moment. Add the vinegar and redcurrant jelly and stir until the jelly dissolves. Add the Worcestershire sauce, cayenne pepper, mustard and plenty of black pepper. Let it all bubble down and reduce until thick and glossy – about 2–3 minutes.
3. Finally, add the cream and let it bubble for another minute or two, shaking the pan occasionally, until the sauce is reduced and nicely glossy again. Taste and add more salt or cayenne and black pepper, if you like.
4. Sprinkle with the parsley, if you’re using it, and serve straight away –I accompanied it with a green salad and cauliflower rice.

Have you tried heart? What did you think?

The post Devilled lamb hearts appeared first on Alison Mitchell Naturopath.

Salt (sodium chloride) is a staple of every household, having been used by many cultures to flavor food for thousands of years. We have always valued salt highly, so much so it was a form of wage for Roman soldiers, known as salarium, from the Latin word for salt, sal(and hence our term for salary).

Sea salt is the result of evaporated sea water.  Salt can also be mined from the earth, from salt lakes and dried ocean beds.  The quality of salt varies greatly depending on where the salt is mined from (e.g. Himalayan salt is of high quality due to the pristine environment from which it is mined), and the level of refining that occurs (the less refined the salt, the better for you).

Unrefined sea salt is usually quite grey in colour and is derived directly from an ocean or sea. It is harvested through channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally. Manufacturers of sea salt generally do not refine it much, so the salt still contains traces of other minerals.  All salt, regardless of its type is generally 98% sodium chloride, with the remainder being a variety of other beneficial minerals (the less refined varieties containing up to 84 types).  The more salt is processed and refined the less of these beneficial minerals remain in the salt.

When salt is taken from dry salt beds the mineral levels are reduced, most likely due to the leeching of minerals from the salt beds over time due to rain over thousands of years.  When salt is taken directly from sea water this has a mineral profile similar to that of our blood, making it a better choice for our health compared to table salt [1].

Sodium is an essential electrolyte mineral, it is important for conveying energy and enabling nerve impulses and muscle contractions.   In the past, salt tablets were recommended in the summer for people to replace sodium lost by exercise or heavy sweating.  This is rarely recommended nowadays as we now know that it is more important to replace a combination of electrolytes, in particular potassium which is important as it helps to keep the correct balance of sodium in the body.

In our body salt has an affinity for water, so when we consume salt this causes a large percentage of sodium to settle in our vascular fluids.  The sodium then attracts more and more fluid, causing an increase in pressure in the vascular system, which is one of the reasons excess salt can contribute to high blood pressure.

To prevent many of the conditions caused by excess salt consumption it is important to have adequate levels of potassium.  Potassium is a mineral that resides on the inside of cells, whereas sodium dwells in the fluid outside and between our cells.  When the potassium/sodium ratio is out of balance our body’s water and acid/alkaline balance become unstable and our nerves and muscles aren’t able to function properly.  The majority of people in our society have a potassium to sodium ratio of less than 1:2.  However the recommendation is to have a ratio greater than 5:1, which is ten times higher than average intake.  A natural diet rich in fruits and vegetables can easily produce a much greater ratio, because most fruits and vegetables have a ratio of at least 50:1.  Some examples include: Apples 90:1, Bananas 440: 1, Carrots 75: 1, Oranges 260:1, Potatoes 110:1. [2]

Main food sources of sodium include: Anchovies, bacon, processed meats, celery, cheeses, pickled olives, peas, pickles, table salt, tuna, salted butter, sardines, sauerkraut, pasteurized cheeses, potato chips, softened water and clams. [3]

Salt is widely known to have an effect on blood pressure.  There are some people who are very sensitive to sodium, and consuming even a small amount can cause their blood pressure to increase dramatically or to develop excess fluid retention.  These people need to not only increase their potassium intake but abstain from all major sources of salt.

Unprocessed salt such as Himalayan salt will have less of an effect on your blood pressure because of its different mineral makeup which allows your body to metabolize it more effectively. [4]

Between 40-60% of people with high blood pressure are sensitive to salt.  People with diabetes and chronic kidney disease and greater age also tend to be more sensitive to the blood pressure raising effects of salt. Being overweight also appears to increase susceptibility to being sensitive to sodium, and increases risk of stroke and heart attack.  If people who are overweight have a diet that is high in potassium then that risk is greatly reduced. [5]

There are some other conditions which will increase your sensitivity to salt, such as Menierre’s disease.  People with these types of conditions also need to be careful about their salt intake.

Some traditional health practices state that energetically, salt has grounding (descending) properties and is ‘vata’ reducing.  If this is taken too far, this excessive grounding energy can cause feelings of hostility, greediness, fear and paranoia.    From a traditional Chinese medicine perspective salt is beneficial for the kidneys due to its yin nature, which allows it to stimulate the kidneys, promoting fluid metabolism and promoting a moistening effect.  An excess of this damages the kidneys, leading to emaciation, weakened bones and blood and deficiencies of the heart energy [1].  When looking at the traditional knowledge of salt and it’s warnings of overuse we can appreciate that it has always been known to avoid excessive salt consumption, and we now understand this is because excess salt can be damaging because it can interfere with calcium utilization and nutrient absorption, as well as contributing to fluid retention and high blood pressure.

A meta-analysis looking at the effects of long term sodium reduction of blood pressure found that on average, people with elevated blood pressure who reduced their salt intake by 4.6g/day had an average reduction of systolic blood pressure by -4.97 mmHg, and an average reduction of diastolic blood pressure by -2.74 mmHg.  For people with normal blood pressure an average reduction of salt intake by 4.4g/day reduced systolic by -2.03 mmHg and diastolic by -0.99 mmHg. [6]  So while we need to respect the effect that excess salt intake can have on our blood pressure we also need to realize that just reducing salt in our diet in isolation will not have a large effect. 

To support healthy blood pressure, focus on both increasing potassium intake through fruit and vegetables and avoiding excessive sodium intake from added salt or processed foods (and also working on all the other necessities for a healthy cardiovascular system) rather than just reducing or avoiding salt altogether.  People with salt sensitivity and cardiovascular risk factors should reduce their salt intake to less than 2g/day and only choose unprocessed salt.

Food Standards Australia-New Zealand (FSANZ) estimates that:

“Australians aged two years and older eat an average of 2,150 mg of sodium per day from an average of 5,500 mg of salt (5.5 g). About 80 per cent of this would be from processed foods and 20 per cent from salt used at the table or in home cooking. This estimate does not include the smaller amounts of sodium coming from naturally occurring sodium or sodium-containing food additives… Foods that contribute the most to Australians’ salt consumption are bread and bread rolls, meat, poultry and game products, including processed meat, and cereal products and cereal-based dishes such as biscuits and pizza.” [7]

There are many types of salt available, varying in color and texture and subtle variances in flavor.  These differences are influenced by the environment from which the salt was harvested.

In an interview for ABC Radio National, salt connoisseur Alice Bell explained the differences in salt flavors:

“When it comes to getting to know your salts and learning how to match salts with foods, there are many elements to consider. A denser, drier and more compact crystal such as Kosher salt will dissolve more slowly than a lighter, moister salt such as the Murray River Flake Salt, which will have an impact of both the initial burst of saltiness and length of saltiness on the palate. When used as a finishing salt applied at the table, the colours of salt and shape of the crystals can become important, as they are able to provide excellent contrast and light. As salt acts as a natural barrier against bitterness in foods, its application can change the whole profile of a taste—oranges taste sweeter, chocolate more intense. The ability of salt to remove moisture from foods such as eggplants will in turn permit textural changes in the cooking process that result in a softer fruit. Ultimately the best way to experience, to learn, and to love salts is through trial and imagination.” [8]

Here are some tips to avoid excessive salt intake:

• Take the salt shaker off the table
• Gradually reduce added salt to foods so that you can learn to enjoy the flavours of unsalted foods.
• Try flavouring foods with herbs, spices, and lemon juice.
• Choose low-salt products when available.
• Read food labels carefully to determine the amounts of sodium and learn to recognize ingredients that contain sodium a food with salt, soy sauce, salt brine, or any ingredient with sodium, such as monosodium glutamate, or baking soda (sodium bicarbonate) as part of its name contains sodium.
• In reading labels and menus, look for words that signal a high sodium content, such as barbecued, broth, marinated, Parmesan, pickled, smoke and tomato base.
• Prepared sauces and condiments are often high in sodium; these include barbecue sauce, cocktail sauce, mustard sauce, soy sauce, teriyaki sauce as well as many salad dressings.
• Don’t eat canned foods as these are often high in sodium.
• Serve lemon wedges at the table instead of salt which can be a good flavor enhancer because of its acidity.
• Use a salt free dukkah to sprinkle onto veggies or coat meats with.  This imparts good flavor and crunch.

Summary Points:

• Salt has always been a staple of our diets, whether taken from the sea or mined from the earth, from salt lakes or dried ocean beds.
• Traditional Chinese and Ayurvedic medicine have always advised against excessive salt consumption, and this is backed up with modern scientific evidence.  In moderate and balanced amounts salt is beneficial for our health.
• Salt is essential for our health so shouldn’t be avoided altogether, moderation is key.  However some people are very sensitive to salt, and they need to avoid it as much as possible.
• For people who aren’t salt sensitive, problems arise if their sodium: potassium ratio is out of balance, therefore ensuring you have plenty of potassium is beneficial.
• Avoid processed foods as they contain too much salt.  This is the main source of salt in the standard diet.
• Choose salt which has minimal processing, such as Celtic sea salt or Himalayan salt.

Works Cited

[1] P. Pitchford, Healing with Whole Foods, 3rd Edition ed., Berkeley, California: North Atlantic Books, 2002.

[2] M. Murray, J. Pizzorno and L. Pizzorno, The Encylopedia of Healing Foods, New York: Atria Books, 2005.

[3] H. Osiecki, The Nutrient Bible, 7th ed., Eagle Farm: Bio Concepts Publishing.

[4] J. M. Mercola, “Mercola.com,” 25 August 2010. [Online]. Available: http://articles.mercola.com/sites/articles/archive/2010/08/25/why-has-this-lifesustaining-essential-nutrient-been-vilified-by-doctors.aspx. [Accessed 2013].

[5] J. He, L. G. Ogden, S. Vupputuri, L. A. Bazzano, C. Loria and P. K. Whelton, “Dietary sodium intake and subsequent risk of cardiovascular disease in overweight adults.,” The Journal of the American Medical Association, vol. 282, no. 21, pp. 2027-34, 1999.

[6] F. J. He and G. A. MacGregor, “Effect of longer-term modest salt reduction on blood pressure,” The Cochrane Database of Systemic Reviews, vol. 3, no. CD004937, 2004.

[7] FSANZ, “Sodium and salt,” August 2011. [Online]. Available: http://www.foodstandards.gov.au/scienceandeducation/factsheets/factsheets/sodiumandsalt.cfm. [Accessed 12 February 2013].

The post Salt appeared first on Alison Mitchell Naturopath.

‘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.

The post The truth about fats appeared first on Alison Mitchell Naturopath.

If you are healthy, your heart and blood vessels work together in a balanced manner to deliver blood to every tissue and organ in your body – keeping you alive and well.

Did you know?

• Your body has its very own pump system that involves around 100,000 kilometers of blood vessels.
• Your heart can beat over 100,000 times every day!
• Adults have an average of 4.7 to 5.0 litres of blood in their body.
• Normal, healthy blood pressure is around 120/80.
• The World Health Organisation has estimated that one in every eight deaths world-wide is linked to unhealthy blood pressure.

Blood pressure

Blood pressure is the force blood exerts on the inside walls of blood vessels as it travels through the body. Blood pressure is largely controlled by the size of the blood vessels: the wider the blood vessels, the lower the pressure. As blood vessel size reduces, the pressure increases. Imagine a garden hose; if the hose is a wide one, the pressure inside as the water rushes through will be less than if it was a much thinner hose. Unlike a garden hose, however, our blood vessels can change size to a certain extent. For example, if your blood vessels contract and become narrower then this will increase your blood pressure. Likewise, if there is a build up of cholesterol plaque or fatty deposits in your blood vessels, this will narrow the diameter of your blood vessels and increase your blood pressure. Continuous high blood pressure can damage your heart, kidney, eyes and blood vessels in the brain, so it is important to ensure that your blood pressure is maintained within healthy limits.

What can you do to avoid an unhealthy rise in blood pressure?

There are a number of things you can do to influence your blood pressure and keep it within normal, healthy limits. At this clinic we have many treatments that can address the underlying factors of unhealthy blood pressure. Here are some examples of what we have to offer that may help to keep your heart and circulatory system in top shape:

• Improving dietary choices. We can help you plan meals to assist your cardiovascular system.
• Stress – we have highly effective stress reduction programs.
• Fat loss programs such as Shake It
• Healthy blood glucose management.
• Cholesterol maintenance programs.

Can’t take the pressure?

To specifically help with blood pressure, you may benefit from a few key nutrients that are well researched for their effects on improving cardiovascular health:

Magnesium: Magnesium is necessary for the health of your muscles and nervous system. Did you know that your blood vessels are actually made up of tiny muscle cells? Magnesium helps these muscle cells relax – the more relaxed they are, the lower your blood pressure will be! The type of magnesium supplement you choose is very important, as some forms of magnesium may upset your digestive system. In this clinic we only use a high quality form of magnesium called magnesium diglycinate and magnesium orotate.  Magnesium diglycinate is form of magnesium that is very well absorbed, tolerated and gentle on the stomach.  Magnesium orotate is a form of magnesium that is well absorbed and is able to target the heart cells.

Taurine: Taurine is another nutrient that may be able to help you maintain healthy blood pressure. It works together with magnesium to support the health of the heart and cardiovascular system. It also seems to have a positive effect on the nervous system, and may be able to assist if your blood pressure goes up when you are stressed.

Fish oil: Essential fatty acids from fish oil can help to improve circulation and may assist in maintaining healthy cholesterol levels.  You can get the therapeutic benefits of fish oils by taking a medical strength fish oil supplement that contains high levels (around 50%) of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). It is also important to ensure your fish oil supplement is free from heavy metals and other contaminants so that you get all the benefits without the worry.

Folate, B12, B6: The combination of these nutrients help to prevent your body producing high levels of a substance called homocysteine. A build up of homocysteine has been linked to an increased risk of cardiovascular disease.

Coenzyme Q10: (CoQ10) is required for cellular energy production in cardiac muscle and provides nutritional support for healthy heart muscle function.   CoQ10 may assist in reducing LDL cholesterol oxidation.

Alpha lipoic acid:  Alpha lipoic acid demonstrates unique lipophilic and hydrophilic antioxidant activity and extends the functional capacities of other antioxidants including vitamins C and E, glutathione and CoQ10.  Alpha lipoic acid is involved in the metabolism of nitric oxide in vascular endothelial cells and is required for cellular energy production.

Before you boil over….

Our clinic provides a range of personalised options and lifestyle programs designed to keep your cardiovascular system as healthy as possible. If you are concerned with the health of your cardiovascular system, then come in and see us to discuss the range of options available to help you take the pressure off.

Call now to make an appointment

The post Hearty Facts appeared first on Alison Mitchell Naturopath.

The Body’s Demand for Magnesium

Magnesium is an essential mineral used in over 300 biochemical processes in your body. Magnesium can improve your vitality and wellbeing, help you function well in times of stress and support healthy moods. It also relaxes your muscles and plays a key role in energy production. This important mineral also helps your heart by supporting healthy blood pressure and blood sugar levels, as well as maintaining a steady heartbeat.

Demands of Modern Lifestyles

The reality is that many Australians are magnesium deficient. Common conditions such as stress, cardiovascular disease and diabetes increase the body’s demand for magnesium. This increased requirement is often not met due to our reduced dietary intake of magnesium rich foods. Hundreds of years ago, our foods were naturally rich in magnesium and deficiency in this mineral was rare. However, with our modern day lifestyles increasing the need for food processing and the refinement of grains, these once magnesium abundant foods are now containing significantly less magnesium. For example, the refined wheat flour often eaten today contains only 16% of the magnesium found in whole wheat grain.

Risk factors for magnesium depletion

• Excessive intake of alcohol, salt, phosphoric acid (soft drinks) and caffeine
• Hyperaldosteronism, hyperparathyroidism with hypercalcaemia, hyperthyroidism, diabetes mellitus
• Profuse sweating
• Intense, prolonged stress
• Coeliac disease, inflammatory bowel diseases, malabsorption syndromes, partial bowel obstruction, vomiting/diarrhoea, pancreatitis, infections, parasitic infection
• Hyperthermia, phosphate depletion, potassium depletion, hyper catabolic states such as burns
• Pregnancy, lactation, excessive menstruation
• High levels of intense exercise
• Imbalance of other nutrients such as calcium, b vitamins and zinc

Minimise consumption of refined and processed foods, sugar, tea, coffee, carbonated drinks and alcohol, as they all deplete your magnesium stores.

Need a Magnesium Boost?

A surprising number of people have low magnesium levels and early detection may assist in the prevention and improved management of certain health conditions. Magnesium deficiency may be associated with:

• Stress, anxiety, and nervousness.
• Insomnia.
• Muscle tension, twitches, cramping and spasms.
• Tension headaches and migraines.
• Reduced pain threshold.
• Tiredness, lethargy and fatigue.
• Chronic fatigue.
• High blood pressure.
• Premenstrual syndrome (PMS).
• Diabetes.
• Asthma.
• Fibromyalgia.
• Chocolate cravings
• Palpitations
• Hyper irritability and excitability

Stressed Out?

If you are stressed, you actually need more magnesium than usual to keep your muscles relaxed and keep your nervous system going. The irony is that during times of stress, you excrete more magnesium, leaving your stores of magnesium depleted. This depletion of magnesium can leave you feeling anxious, uptight and can even affect your sleep. This results in a vicious cycle, whereby stress lowers your magnesium levels and low magnesium levels increase your stress!

Stop the Vicious Stress Cycle

In the 21st century we are all too familiar with stress, be it related to work, relationships, finances or traffic jams. Many of us are stressed on a daily basis which means our body’s demand for magnesium is increased. Stress hormones are increasingly released when magnesium levels are low. When you are stressed, your body excretes more magnesium, at a time when you need it the most. This may lead you to feel uptight, anxious and even more stressed, thus perpetuating the cycle of ongoing stress and magnesium depletion. Magnesium and taurine combined with specific B vitamins and glutamine can help rapidly reduce these negative effects of stress and help break the stress cycle.

The Heart Loves Magnesium

Magnesium can be of great benefit in supporting cardiovascular health. Low magnesium levels can place stress on the cardiovascular system, leading to hypertension and arrhythmias. Magnesium and taurine supplementation have been shown to decrease both systolic and diastolic blood pressure and support healthy heart function.  Magnesium orotate is another form of magnesium which has been shown to be very helpful for cardiovascular health as it targets heart muscles.

Cramps and Restless Legs

Muscular cramps and tension are commonly associated with magnesium deficiency. Magnesium has long been recognised for its important therapeutic applications in enhancing muscle relaxation and relieving spasms.

Athletes are in high need of magnesium as it is used up so much in exercise.  It’s important for muscle recovery, muscle relaxation and for energy synthesis.  If you do a lot of exercise and you feel especially sore and tired afterwards and your stamina is reduced you might have a magnesium deficiency.

Choosing the Right Magnesium

Not all forms of magnesium are the same. When you want to increase your body’s magnesium stores, it is important to choose the right form. Magnesium diglycinate is a specific type of magnesium chelate that has an increased absorption rate.  It has been shown to have over eight times greater absorption than magnesium oxide, without the digestive upset that can occur with other forms of magnesium.

Most Diets Are Deficient in Magnesium

Magnesium is found in a wide range of foods (see above). However, the bad news is that it can be difficult to get an adequate supply of magnesium from your diet. In fact, a recent scientific study found that the daily intake of magnesium was below the Recommended Daily Intake (RDI) for 76% of men and 86% of women tested! Compounding this is the fact that modern lifestyles actually increase your daily magnesium requirements significantly. For example, stress can deplete magnesium levels, as can a high consumption of tea, coffee and alcohol. Exercise can also increase your magnesium requirements.

Munch on Magnesium Foods

Magnesium is found in a wide range of foods. Include the following fresh, nutrient-rich foods in your diet each day:

• Green leafy vegetables; spinach, kale and silver beet.
• Nuts and seeds; raw almonds, cashews, brazil nuts, pumpkin seeds and sunflower seeds.
• Whole grains; rye, quinoa, oats, wheat and buckwheat.

Food Sources of Magnesium

Here’s a recipe for a snack high in magnesium.

RDI

• 400mg/day (men 19-30 years); 420mg/day (men >30 years)
• 310mg/day (woman 19-30 years); 320mg/day (women >30 years)
• 400mg/day (pregnancy < 18 years); 350mg/day (pregnancy >18 years)
• 360mg/day (lactation < 18 years); 310mg/day (lactation > 18 years).

Replenish Your Reserves

If you are low in magnesium it is important to replenish your reserves with a supplement, as well as eating magnesium rich foods.  Different magnesium formulas are available with different combinations of ingredients and doses for different conditions such as cardiovascular health, exercise support, fatigue, anxiety, or cramps.

Although magnesium supplementation is traditionally used to correct or avoid a deficiency research has shown that supplementation can play a role in the management of several health conditions when given in the right form and dose.

Nutritional supplementation is not just for preventing deficiencies, it can actually be used to treat conditions by correcting chemical pathways that are out of sync.   Some of the most common conditions magnesium has been used to treat include headaches and migraines, PMS, stress, heart problems, fatigue, asthma, depression, anxiety, restless legs syndrome and period pain.

If you think you need magnesium supplementation, make an appointment today to get a high quality supplement that’s right for you.

Related:

CALCIUM DURING PREGNANCY AND IT’S RELATIONSHIP TO MAGNESIUM

MAGNESIUM FOR MIGRAINES

MAGNESIUM BALLS

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