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Pat Hume answers: “Sun and sea can sap the moisture out of your hair and can be just as damaging as using a super-hot blow dryer. Changing to a natural and organic shampoo and conditioner that do not contain SLS/SLES will help

to keep your hair hydrated and moisturised without stripping the hair of its natural oils. Here are a few tips on how to protect your hair from the damaging effects of the sun and sea: n Wear a hat to keep your hair wrapped up and out of the way of the sun. n After swimming, rinse the salt or chlorine out of your hair with fresh clean water. n Apply some argan oil to your locks before shampooing and leave the oil on for approximately 15 minutes. Also add a couple of drops of oil to your conditioner.n Always use conditioner after washing your hair – a leave-in conditioner would be even better. n Maintain moisture with a deep conditioning treatment once a week.n Put a little hair serum through your hair before styling.n Go easy on using heated styling appliances. Lastly, I would suggest trying the new Lavera After Sun Intensive hair treatment which comes in an easy-to-use 20ml sachet.” ● Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Florascent, Organyc, Organii, Benecos and Aloree. Visit www.pravera.co.uk

Eli Sarre answers: “High blood pressure, or hypertension, is a known cardiovascular disease risk factor. This means that the condition is associated with heart attack and stroke. Lifestyle modifications are encouraged if blood pressure is elevated over

the normal levels of 120/80 mm Hg. Essential hypertension is the name for the condition where there is no single identifiable cause and the risk factor for essential hypertension is increased by obesity and a high dietary salt intake.

Avoiding triggers such as high coffee and alcohol consumption, switching from a sedentary to an active lifestyle, avoiding cigarettes and tackling chronic stress are very good places to start. Reducing salt and trans fats in the diet can be achieved by removing pre-processed foods and eating natural wholefoods cooked at home. Increase fruit and vegetables, particularly green leafy veg, broccoli and citrus fruits to improve your levels of fibre, calcium, magnesium and vitamin C and concentrate on your intake of omega-3 essential fatty acids either from flax and chia or wild/organic oily cold water fish. Combine protein with complex carbohydrates at each meal to ensure a balanced blood sugar release throughout the day. Include celery (for 3-n-butyl phthalide), garlic and onions for sulphur, and plenty of nuts and seeds. Supplement with a food state magnesium or magnesium citrate and a well-tested pure fish oil or vegan algae omega-3.” ● Eli Sarre is a nutritionist with Wildfare Nutrition & Communications. For more information visit www.wildfare.co.uk

Claire Kelly answers: “Herbal medicine works on treating the whole person, not just a symptom or condition. This holistic relationship between the whole person, their current constitution and the whole plant and its beneficial actions works

together to create a longer-lasting healing response. For example, a plant may not only have antimicrobial, antiviral and antibacterial properties but it may also have immune-boosting properties. So, not only does it act upon the symptoms, but it may also support the whole constitution resisting the same condition again.

Herbs can assist the person returning to balance, ‘homeostasis’, wellbeing and wholeness. The appropriate herbal preparation can easily be taken two or three times a day over a period of weeks. Herbs can be prepared as tinctures, teas or powders.

There are many everyday herbs that can be purchased for wellbeing such as chamomile for restful sleep or echinacea for coughs and colds. Looking at the action of a herb and matching this with a perceived symptom or imbalance is how it works. For example someone who is exhausted and stressed out might look for a herbal remedy with an adaptogenic action such as ashwagandha root or liquorice root. However, for more chronic conditions, it is advised to see a medical herbalist who will choose herbs specifically for the individual.” ● Claire Kelly is a holistic specialist and the owner of www.indigo-herbs.co.uk

You asked: “I am going on holiday this summer and want to protect my hair from the effects of the sun and sea. What’s the best way to do this naturally?”

You asked: “I have recently been diagnosed with high blood pressure with no obvious cause. I am anxious to avoid medication wherever possible and want to know what I should be eating and

which supplements are most likely to help lower my blood pressure.”

You asked: “I have always seen my GP about various health problems, but I am interested in taking a more natural approach and would like to start using herbal medicine for minor ailments and

to improve my health. Please can you give me an idea of some of the benefits of herbal medicine and how I could go about incorporating it into my lifestyle.”

Reader Mary won this month’s prize: a Primavera Argan Oil, worth £15 for 30ml, and a Lavera New After Sun Intensive Hair Treatment, worth £2.50 for 20ml.

Email your questions to [email protected]

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16 NUTRITION I-MAG

SKIN CONDITIONS

Getting to the route of skin conditions can be complex, so how can you best approach it in clinic? The nutritional experts discuss the options.

SKIN DEEP

We know that the incidence of skin conditions is on the rise, and rising fast. Looking at

the most common condition, eczema, data shows that some one in five children and one in 12 adults suffer with it. That’s quite a number, and it is showing no signs of abating.

There are different hypothesis as to what is causing this, but suffice to say our western diets and overload of toxins are certainly not helping.

“The incidence of allergic diseases, including skin conditions, is ever increasing, now affecting up to 20 per cent of children in the Western population4. It appears that each is often interlinked, with common

immune and gut alterations observed5,” commented Nutritional Therapist, Natalie Lamb, Technical Advisor at Protexin, which has the Bio-Kult and Lepicol brands.

Medical Herbalist, Lindsey Miller, who works for Hope’s Relief, Australia’s number one natural skincare range for eczema, psoriasis and dermatitis, added: “Studies show that cases of eczema in the UK had risen by 40 per cent between 2001 and 2005. Eczema affects people of all ages but is primarily seen in children. In the UK, one in five children and one in 12 adults have eczema, while eczema and contact dermatitis account for 84-90 per cent of occupational skin disease (National Eczema Society).”

Eli Sarre, a Registered Nutritional Therapist and member of BANT, went on:

“The occurrence of atopic conditions is very much on the increase, particularly in developed countries. The more educated the mother and the more affluent the social class, the more likely it is that atopy may occur. In many ways, it may be understood as a disease of modernity, leading to decreased Th1 and subsequently increased Th2 type inflammation, and advancing allergic conditions (Hussain 2004).

“According to Dr Lipski, skin conditions such as eczema are on the rise in industrialised countries due to the prevalence of imbalanced intestinal flora, leaky gut syndrome, food allergies, environmental contaminants, air pollution, tobacco smoke, genetic predisposition and fungal infections, such as candida albicans.”

SKIN CONDITIONS

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NUTRITION I-MAG 17

SKIN CONDITIONS

But what are the reasons we have seen such a rise?

“Possible causes for this could include the use of soap and detergents, as well as better awareness and diagnosis of the disease. A rise in prescriptions of eczema drugs corresponded with the rise in diagnoses during this time,” Miller suggested.

Lamb added: “The hygiene hypothesis is one theory that suggests the sterile environment of the Western world has reduced our interaction with a wide range of microbes and necessary stimulation to enable a healthy development of the immune system7. This possibly results in an imbalance between Th1 and Th2 type immune responses that favour the development of IgE-mediated allergies8.”

Lifestyle factors play a role in exacerbating conditions such as eczema, with weather, dust and pollen and skincare routines all playing a role.

“What products you use on your skin is especially influential,” Miller pointed out. “Avoid bubble baths, perfumes and harsh surfactants. Typical culprits include sodium laureth sulfate (SLS), or sodium lauryl ether sulfate (SLES). These are found in many body washes and shampoos as a cheap foaming agent and can strip the skin of natural oils.”

It is also worth highlighting that a child’s early years are pivotal in terms of whether they will develop a skin condition, with Sarre commenting: “Breastfeeding infants reduces the risk of eczema and administering probiotics to the mother and nursing baby has shown positive results in reducing symptoms. Foods such as cow’s milk, milk products and eggs should not be given to children under one year of age (Lipski 2012).”

SKIN SCIENCETo deal with such conditions, it is crucial to understand the skin, how it works and what influences it.

“Dermatitis is a collection of skin conditions, where the skin becomes inflamed. Depending on the type of dermatitis, areas of skin may become red and itchy, with some acute attacks causing crusty scales or blisters that ooze fluid. Contact dermatitis is a localised rash or

irritation caused by contact with a specific substance,” Lamb explained.

“Atopic dermatitis (AD), more commonly known as eczema, is the most common form of dermatitis, especially in infants1, where the skin becomes inflamed, dry and itchy. The skin provides a physical barrier against the environment and consists of a small number of microflora compared to the gut2. This barrier is impaired in those with eczema, resulting in an abnormal inflammatory response to harmless environmental allergens or irritants such as chemicals and detergents.

“AD is characterised by chronic inflammation, eczema, and increasing intestinal permeability. Various studies have shown that patients with AD presented some modifications in the intestinal microbiota composition; as a result, intestinal microflora is thought to have a pivotal role in this disease3.”

Sarre added: “Atopic eczema (AE) is an atopic condition with a genetic component. It is usually categorised as a Type 1 hypersensitivity allergic reaction involving an abnormal immune response to a substance, which would usually be considered harmless. In the atopic individual, antigens ingested due to dust mites, molds, dander or chemicals trigger an immune response. Histamine and other chemical mediators are released from the granules of mast cells. Inflammation, vasodilation and increased capillary permeability occurs.”

And what about the other common condition, psorisis?

“Psoriasis occurs when skin cells mature too quickly. Like eczema, there is a genetic component, and flare-ups may be triggered by stress,” Sarre explained. “Individuals with psoriasis have an excess of T-helper cell (Th-1) inflammatory cytokines and relatively few Th-2 cytokines. The condition is associated with leaky gut, dysbiosis, inflammation, antigens, insulin resistance, impaired glucose tolerance, obesity, liver disease, high cholesterol and/or triglycerides. Intestinal permeability, coeliac disease and gluten sensitivity are often seen with cases of psoriasis (Lipski 2012).”

The role of nutrition is absolutely critical.“The skin is our largest organ and

protects the internal body from the external,” Miller said. “Nutrition is essential for healthy skin. Some obvious examples of this include Kwashiorkor, a form of severe protein-energy malnutrition characterised ulcerating dermatoses (and other symptoms).”

Furthermore, scurvy is related to vitamin C deficiency, while lack of niacin can cause pellagra, and B12 deficiency is associated with hyperpigmentation, vitiligo and angular stomatitis.

UNDERSTAND THE TRIGGERSThere are a number of factors that influence if a person suffers with a skin condition. In the case of eczema and psoriasis, there’s no doubt genetics play a part, but there is more than that.

Miller commented: “The exact causes of eczema are unknown but it is likely you have an inherited tendency, i.e a family member may also have eczema, such as a parent. Many health professionals think eczema is linked to hay fever and asthma, this is known as atopy (National Eczema Association).

“Nutritional deficiencies are often associated with skin health disorders, while diets can either positively or

18 NUTRITION I-MAG

SKIN CONDITIONS

negatively influence many skin conditions. Nutrition has a very important impact on strengthening the skin’s capabilities to fight against mechanical and environmental damage (such as ultraviolet damage), and also supports our immune system so aids protection against micro-organisms.”

Sarre highlighted the connection between gut health and skin conditions.

“The most common causes of skin conditions include allergy to wheat and dairy, dysbiosis, low hydrochloric acid levels and incomplete digestion, and sub optimal levels of water intake and fibre in the diet, leading to poor elimination,” she said. “Inflammation is present and has usually become chronic. Repeated use of antibiotics or alcohol can contribute to dysbiosis.”

From a food perspective, experts know there are certain triggers.

Miller commented: “Some foods to look out for are dairy (cow’s milk, cheese, eggs), soya, wheat, fish, nuts, solanceae or deadly nightshade family (potatoes, aubergines, cucumbers, tomatoes and peppers).”

Keep in mind psychological factors too.“Chronic eczema is exacerbated by

both physical or emotional stress. When a stressor is present, the eczema may become more acute according to our reaction to the stress. In order to avoid stress becoming a causative factor, positive stress coping techniques and an adequate support system are recommended (Gould 2006),” Sarre said.

“Stress may be envisioned as a ‘social pollutant’ that, when allowed into the body, may disrupt inflammatory processes (Wright 2005). Furthermore, the itching is promoted and enhanced by emotional tension and individuals with AE may be more susceptible to anxiety, hostility and neurosis (Murray 1998). Exercise decreases the inflammation associated with eczema by improving the body’s adaptability to stress (Lipski 2012).”

Be aware of nutritional deficiencies as potential triggers.

“Food allergies and eczema are associated with sub-optimum gastric acidity. Hypochlorhydria is a condition whereby a reduced amount of gastric acid is secreted by the parietal cells, which line the stomach. It is associated

with chronic inflammation and triggers bacterial overgrowth in the small intestine. Subsequently, the digestion and absorption of folate, B6 and B12 may be severely compromised. (Liska 2004),” Sarre said.

THE GUT CONNECTIONLooking in more detail at issues around digestion, Sarre explained: “Poor detoxification and elimination is a factor in eczema, psoriasis and acne. Intestinal toxaemia contributes to acne, with individuals with severe acne showing increased reabsorption of toxins from the intestines (Murray 1998). Intestinal putrefaction occurs when protein digestion becomes incomplete due to inadequate quantities of digestive enzymes, hydrochloric acid (HCL) and probiotic bacteria.

“High fibre foods, fruit and vegetables are recommended in order rebalance this pattern of dysbiosis (Lipski 2012). A high level of bowel toxins, which may constitute components of bacteria, yeasts, and immune complexes, is associated with an increased rate of proliferation in psoriasis and is the underlying mechanism in the pathophysiology of psoriasis (Murray 1998).

“Gastrointestinal insufficiencies such as low digestive enzymes and hydrochloric acid contribute to incomplete digestion. (Langley 2007). Psoriasis, in particular, is associated with incomplete protein digestion and absorption, producing toxic metabolites in the bowel known as polyamines. Polyamines contribute to the excessive rate of cell proliferation in psoriasis (Murray 1998).”

Lamb added: “The gut mucosal barrier houses approximately 70 per cent of the body’s immune cells9, and is lined and influenced by a diverse microflora that play an important role in the development and function of the corresponding immune system10. Specific beneficial strains appear to stimulate more regulatory or calming immune cells11. Dysbiosis, or a less diverse range of species, has been observed in those suffering allergic diseases11. Secondly, the intestinal wall provides an important defence barrier to foreign invaders, such as nasty bugs, toxins, inflammatory markers and large undigested food particles. Damage to this lining can lead to intestinal

permeability or ‘leaky gut syndrome’, where foreign substances are able to seep through, leading to a hypersensitive immune response. Leaky gut has long been associated with the development of allergies12.

It may be important for clients to have testing when it comes to the gut.

“A nutritionist will be able to recommend a comprehensive digestive stool analysis or an allergy testing or guided elimination diet,” Sarre said.

So, what recommendations could you make to rebalance the gut?

“Low enzyme output compromises digestion and is associated with eczema and food allergies. Digestive enzymes metabolise proteins and other large molecules within food and prevent them from inappropriately crossing the intestinal lining (Liska 2004),” Sarre pointed out.

And probiotics are critical. “Current treatment is to suppress

this immune response with various medications. However, as this is the same defence mechanism the body uses to protect us from truly harmful pathogens, their long-term use may not be ideal. In some studies, probiotic supplementation has been seen to rebalance the gut flora, improve immune function, reduce severity of symptoms and reduce the need for medication,” Lamb said.”

The research backs this up.“In 2011, Farid et al1 found that a multi-

strain probiotic (Protexin) significantly reduced eczema symptoms in infants and young children within just eight weeks. In 2012, Drago et al3, showed a Lactobacillus salivarius to reduce symptoms of eczema in adults, to rebalance the gut flora and reduce production of Th2 cytokines, while maintaining production of Th1 cytokines,” Lamb said. “ More recently in 2014, Allen et al13 showed a multi-strain probiotic containing a Lactobacillus salivarius, Lactobacillus paracasei, Bifidobacterium animalis subspecies lactis and Bifidobacterium bifidum to reduce the incidence of atopic eczema in early childhood when given to 344 women from 36 weeks gestation and their infants to age six months.

Sarre added: “In clinical trials, probiotics given to pregnant women and to neonates decreased the occurrence of atopic

continued on page 20 ➔

YourHEALTH

40 | www.yourhealthyliving.co.uk August 2015

Veganism is growing in popularity by the day. We take a look at the benefits of following a plant-based diet

The stereotypical image of vegans as tie-dye-wearing hippies who live on nothing but lentils and chick peas is fast becoming a thing of the past. The

proliferation of vegan recipe blogs, books and celebrity endorsements from the likes of Beyoncé and Russell Brand has helped to give veganism a complete image overhaul.

“The image of veganism is undergoing the most radical change in its history, becoming mainstream while shedding tired old stereotypes,” says Jasmijn de Boo, CEO of The Vegan Society (www.vegansociety.com).

“Sales of vegan products have gone through the roof, with a number of companies expanding massively in the UK and Europe. We estimated in 2006 that the number of vegans in the UK was about 150,000, but now believe it could easily have doubled, such has been the huge upsurge in interest and take up.”

“For many, ‘vegan’ starts with their diet,” says Tim Barford, organiser of the VegfestUK events in Bristol, Brighton, London and Vegfest Scotland (www.vegfest.co.uk). “Vegans choose not to eat animal products, so they stop eating foods that contain meat, fish, dairy, eggs, and honey, and eat more plant-based options, like seeds, nuts, beans, pulses and grains as well as fruit and vegetables. But as people get more into the vegan lifestyle, it encompasses other choices such as what you wear, what beauty products you use and what you do for entertainment. The bottom line for vegans is that they choose not to use animal products and they choose not to exploit animals in any way.”

The health benefits “A vegan diet full of fruit and vegetables, nuts and seeds, pulses and pseudograins can extend your lifespan and reduce your susceptibility to chronic disease,” says Eli

vegan Sarre, marketing manager for Essential Trading (www.essential-trading.co.uk) and a qualified nutritional therapist. “Vegan forms of protein are often packaged in significantly nutrient-dense foods; packed full of minerals, omega-3 fatty acids and other vital nutrients which ensure your diet is providing optimal amounts of high quality nutrition. Eating natural wholefoods opens up a new approach to diet full of abundance and seasonal variety.

“Steering clear of processed foods and switching to whole grains and dietary fibre has been shown to reduce the risk of high blood pressure and heart attack. Dairy-free diets have numerous benefits; simply swapping a slice of cheese for nut butters will increase the minerals in your daily diet. When making smoothies, avoiding the yoghurt and including nuts and seeds or their butters will offer a protein and

mineral boost as well as beneficial fatty acids.”

“Protein is the most common misconception,” adds Jasmijn de Boo. “Many people still don’t realise that many plant-based foods – green veg like broccoli and spinach, plus beans and pulses, grains, nuts and seeds – are all excellent sources of protein. Getting enough in your diet is easy. It has never been easier to be vegan. More and more vegan products are being stocked in mainstream supermarkets, and the number of vegan-friendly cafes and restaurants is expanding at its fastest-ever rate.”

“The only nutrient that isn’t easily available on a vegan diet is vitamin B12,” says Tim Barford. “It’s an important one and vegans are recommended to supplement regularly with a good source of B12 such as fortified yeast extract.”

You can try going vegan yourself with The Vegan Society’s 30-Day Vegan Pledge. Visit www.vegansociety.com/pledge to receive daily emails with advice, information and great recipes.

VEGAN RECIPES ON PAGE 42 >

Top tipsn “Pulses are incredibly versatile and make tasty dips, stews, soups and salads,” says Eli Sarre. “Pseudograins such as amaranth, quinoa and wild rice are high in protein as well as being gluten-free. All legumes and seeds can be sprouted and added to salads or side salads. Add a topping of pine nuts, pumpkin seeds or crumbled walnuts for an extra texture and increased nutritional value.”n “Instead of milk and dairy products use almond milk, coconut milk or coconut yogurt and make your own nut yogurts and vegan mayonnaise,” says nutritionist Christine Bailey (www.christinebailey.co.uk). “You can also make vegan ice creams with nuts or buy them.”n “If you are a dessert fan you could experiment with coconut and oat flapjacks,” says Eli. “Try soaking chia seeds in coconut milk for desserts, or even making your own vegan ‘cheesecake’ by blending coconut and nuts with your favourite fruit.”n “Iron is important,” says Christine. “So make sure you get plenty of vitamin C to aid absorption, plus iron-rich vegetables like spinach and kale as well as spirulina, tofu, quinoa, lentils, beans, pumpkin seeds, blackstrap molasses and a little dried fruit.”

Very

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GM Food,why shouldit matter toyou?

Meat, fish, eggs and dairy sold in all the major UKsupermarkets may be produced from animals fed onGM grains. This ‘indirect’ GM in our food chain isnot required to be labelled, currently an issue offierce debate and worldwide campaigning. DespiteGM material being present in our food chain, there is

no scientific agreement that the process is safe.Naturopathic Nutrition considers every aspect of our good health. Our

ancestral diet as humans is inherited from Palaeolithic times, around200,000 years ago. Our bodies require vegetables, fruit, nuts, seeds, wildmeat and fish in order to function at their optimal best. During the last 60years, our diet has become increasingly processed. As Western nations wehave become mass consumers of vast quantities of sugar, grains, processedmeat and vegetable oils. Obesity, heart disease, allergies and cancer rates arerising.

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chemicals we are exposed to daily. Chemicaltoxins may disrupt the way we absorb and usenutrients from our food or may mean thatwe excrete them from our body. Some areknown carcinogens and some may triggerasthma attacks or eczema. Some may bemore toxic in combination than the samecompounds alone. Pesticides are designedto resist being washed off in rain or water.We don’t yet know enough about genes

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crops have the propensity to destroy neighbouring

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crops due to the transport of pollen by bees, insects and the wind. In a trialof GM food on humans commissioned by the UK’s Food Standards Agencyin 2002, it was revealed that GM material may have the capacity to moveout of food and enter gut bacteria after only one meal. The intestinalmicroflora, a complex ecosystem, is vital to the correct functioning of ourdigestion and immune system.

According to the principles ofnaturopathy, it is advisable to eatfood which is as close as possible toits natural state. Until GM produce islabeled as such, organic certificationis the best guarantee against GMmaterial. It ensures farmer producercommunities and neighbouringvillages are not placed at risk duringfarming, and protects us fromconsuming pesticide residues in ourdiet. The side effects of organic? Yourvery good health.

Eli Sarre graduated in NutritionalTherapy from CNM in Bristol and isthe Marketing Co-ordinator atorganic food and drink wholesaler,Essential Trading Co-operative.

By Eli Sarre, graduate in Nutritional Therapy from CNM (Collegeof Naturopathic Medicine) in Bristol.

Eli Sarre, CNM graduate.

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