Pic by by karin_b1966 H H e e a a l l i i n n g g a a t t H H a a n n d d May 2010 Issue 17 Autumn Greetings … We know that cars should have an annual check to ensure that they are safe and working efficiently. That major service is important. All machines need frequent inspection. The human body is no exception; that is why every so often we all have to take stock of our condition – pay attention to niggling pains and discomfort. Still, yet how often do we stop to check our mental health? No matter how much stress we come under, how much confusion, trauma and emotional upheaval we’ve been experiencing, we are expected to soldier on. As we are witnessing the changing of seasons, within us also subtle changes and processes are happening. So now is a good time to engage in some silent contemplation; take that medical examination; boost your health with holistic therapy; take some time out; smell the flowers; watch a sunrise or sunset., etc. It is important for us to nurture and cherish the being of purity that we are, a marvel of creation – and feel a renewal and greater appreciation of how much our body, mind and spirit is of service to us. Hence we re-establish the connectedness of our own nature to the Higher Self. In words containing great wisdom, said a great sage from India: “Health is joy; Health is wealth; Health is elixir of life; Without health life becomes a burden.” – Sivananda To good health and happiness, R R R R R R a a a a a a s s s s s s h h h h h h i i i i i i d d d d d d a a a a a a h h h h h h Index: From the Editor 1 Avoid Animal Bites 1 Comic Relief 1 Carpal Tunnel Syndrome 2 A Breath of Fresh Air 3 Coping with Cholesterol 4 Cholesterol Numbers 5 Foods that Control Cholesterol 5 Red Hot Omega -3: Krill Oil 6 Can Cholesterol be too low? 7 Facts about Cravings 7 Test Your Knowledge 7 Time to Contemplate 7 The heart of the wise man lies quiet like limpid water. Cameroonian Proverb C C O OM MI I C C R RE EL L I I E E F F … … A man was in his front yard mowing grass when his neighbour came out of the house and went straight to the mailbox. She opened it, looked inside, slammed it shut, and stormed back into her house. A little later she came out of her house again, went to the mailbox, again opened it, and slammed it shut again. Angrily, back into the house she went. As the man was getting ready to edge the lawn, here she came again. She marched to the mailbox, opened it and then slammed it closed harder than ever. Puzzled by her actions, the man asked her, "Is something wrong?" To which she replied, "There certainly is! My stupid computer keeps telling me I've got mail!" A A v v o o i i d d A A n n i i m m a a l l B B i i t t e e s s Even the friendliest of cats and dogs can inadvertently bite you or a loved one, and this could lead to an infection. A few simple suggestions can help prevent animal bites. Small children should never be left unattended with any animal. If you see animals fighting, avoid trying to separate them. Don’t approach or touch animals that appear sick, or any animals with which you are not familiar. Never touch or bother an animal that’s eating. Always keep pets on a leash when away from home. Choose your family pets wisely. Make sure to keep their vaccinations current. Read more: Fighting dogs www. health24.com
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Pic by by karin_b1966
HHeeaalliinngg aatt HHaanndd May 2010 Issue 17
Autumn
GGrreeeettiinnggss … We know that cars should have an annual check to ensure that they are safe
and working efficiently. That major service is important. All machines need
frequent inspection. The human body is no exception; that is why every so
often we all have to take stock of our condition – pay attention to niggling
pains and discomfort. Still, yet how often do we stop to check our mental
health? No matter how much stress we come under, how much confusion,
trauma and emotional upheaval we’ve been experiencing, we are expected to
soldier on.
As we are witnessing the changing of seasons, within us also subtle changes
and processes are happening. So now is a good time to engage in some silent
contemplation; take that medical examination; boost your health with holistic
therapy; take some time out; smell the flowers; watch a sunrise or sunset., etc.
It is important for us to nurture and cherish the being of purity that we are, a
marvel of creation – and feel a renewal and greater appreciation of how much
our body, mind and spirit is of service to us. Hence we re-establish the
connectedness of our own nature to the Higher Self.
In words containing great wisdom, said a great sage from India: “Health is joy;
Health is wealth; Health is elixir of life; Without health life becomes a
Even the friendliest of cats and dogs can inadvertently
bite you or a loved one, and this could lead to an
infection. A few simple suggestions can help prevent
animal bites.
� Small children should never be left unattended with any
animal.
� If you see animals fighting, avoid trying to separate them.
� Don’t approach or touch animals that appear sick, or any
animals with which you are not familiar.
� Never touch or bother an animal that’s eating.
� Always keep pets on a leash when away from home.
� Choose your family pets wisely.
� Make sure to keep their vaccinations current.
Read more: Fighting dogs www. health24.com
CCAARRPPAALL TTUUNNNNEELL SSYYNNDDRROOMMEE Carpus is a word derived from the Greek word "karpos" which means "wrist." The wrist is surrounded
by a band of fibrous tissue that normally functions as a support for the joint. The tight space between
this fibrous band and the wrist bone is called the carpal tunnel. The median nerve passes through the
carpal tunnel to receive sensations from the thumb, index, and middle fingers of the hand.
Any condition that causes swelling or a change in position of the tissue within the carpal tunnel can
squeeze and irritate the median nerve. Irritation of the median nerve in this manner causes tingling
and numbness of the thumb, index, and the middle fingers, a condition known as "carpal tunnel
syndrome."
What conditions and diseases cause Carpal Tunnel Syndrome (CTS)? For most patients, the cause of their carpal tunnel syndrome is unknown. Any condition that exerts pressure on the median nerve at
the wrist can cause carpal tunnel syndrome. Common conditions that can lead to carpal tunnel syndrome include obesity, pregnancy,
hypothyroidism, arthritis, diabetes, and trauma. Tendon inflammation resulting from repetitive work, such as uninterrupted typing,
can also cause carpal tunnel symptoms. Carpal tunnel syndrome from repetitive manoeuvres has been referred to as one of the
repetitive stress injuries. Some rare diseases can cause deposition of abnormal substances in and around the carpal tunnel, leading to
nerve irritation.
In several research studies, vitamin B6 deficiency has been associated with carpal tunnel syndrome. Food Sources of vitamin B6
include sweet potatoes, avocados, brown rice, sunflower seeds, chick peas, salmon, pork, chicken, turkey, potatoes, bok choy, barley,
bananas, and mangoes. A typical dose of vitamin B6 for carpal tunnel syndrome is 50 mg 2 to 3 times a day. Side effects may include
increased urination. It can take up to 6 weeks to notice an improvement. The maximum intake from all sources should be less than
200 mg a day, unless otherwise recommended by your doctor.
Risk factors for vitamin B6 deficiency:
• diet lacking in vitamin B6
• use of oral contraceptives or HRT
• consumption of foods containing yellow dye #5, such as some types of macaroni
and cheese and pickles
• stress
How does a patient with carpal tunnel syndrome feel? Patients with carpal tunnel syndrome initially feel numbness and tingling of the hand in the
distribution of the median nerve (the thumb, index, middle, and part of the fourth fingers).
These sensations are often more pronounced at night and can awaken patients from sleep.
The reason symptoms are worse at night may be related to the flexed-wrist sleeping position and/or fluid accumulating around the
wrist and hand while lying flat. Carpal tunnel syndrome may be a temporary condition that completely resolves or it can persist and
progress.
Non-surgical way of Treating Carpal Tunnel Prevention is always better than cure, but if you do have Carpal Tunnel Syndrome, there are different treatments you can try.
The most tempting option when your wrist hurts would be to pop a couple of pain killers and get on with your work. However, while
pain killers will help the pain subside for a while, it will just hit you again once the effect wears off. Anti-inflammatory medicines will
be of more help. In most cases, inflammation of the tendons is the real reason why the median nerve gets compressed. This means
that anti-inflammatory medicines can relieve much of the pain and discomfort, together with proper rest and support for the wrist.
A wrist splint is also a good idea for people who might just be beginning to recognize the symptoms of CTS. Some people also seem
to get relief when cold and hot compresses are alternately applied. If the hot compress gives more relief, though, chances are that it
is not CTS at all. CTS has got so much publicity lately that all pain or tingling in the palm is mistakenly thought to be CTS. Plain old
tendonitis could be your problem, too.
There are also plenty of people who swear by alternative medicines and therapies of many sorts. To name a few:
• Vitamin B6
- (pyridoxine), as described earlier, may ease the symptoms of carpal tunnel syndrome.
• Bromelain - (main source is pineapple) may help to reduce tissue swelling associated with carpal tunnel syndrome. It can
take several weeks to notice results.
• Arnica - people who took homeopathic arnica tablets and arnica ointment had a significant reduction in pain after two
The physical benefits of walking have been well-documented, however walking
in nature is far more beneficial to your mental and physical health than walking
in a concrete jungle. Researchers at the University of Essex conducted a study
that compared the benefits of a 30-min country walk with a trip to an indoor
shopping centre. More than 70% of the country walkers said they felt less
depressed afterwards, while 90% reported increased self-esteem. This was
compared to 45% of the shoppers who said they felt less depressed and the
22% who reported feeling more depressed. About 50% of the shoppers felt
more tense after their expedition and 44% said their self-esteem had dropped.
So next time you lace up your walking shoes, make sure you’re heading out to nature. A walk in the local
park or a green area near a dam or lake will soothe your nerves and heighten your senses. If you live at the
coast, the most obvious spot is the beach. Unlace those shoes and go barefoot, treating your feet to nature’s
own reflexology from the grainy sand.
Better still, join a hiking or walking club and explore new areas in the safety and conviviality of a group.
Set a challenge of observing something particular in nature every time you’re outdoors, such as
perfectly formed cobwebs, water dripping from branches or the smell of kelp or damp soil.
Awakening your senses while getting fit can rekindle your childlike wonder of the world.
- Psychologies Magazine, Oct/Nov 2007
• Yoga - can help to reduce symptoms of carpal tunnel syndrome. A study by the University of Pennsylvania looked at the
effectiveness of yoga for 42 people with carpal tunnel syndrome. People in the yoga group did 11 yoga postures twice
weekly for 8 weeks and had a significant improvement in grip strength and pain reduction compared to people in the control
group, who wore wrist splints.
• Acupuncture - of these symptoms address the problem according to the channels which are involved.
Chinese herbal medicine - may also be a useful adjunct to treat the symptoms of carpal tunnel syndrome.
• Bowen Therapy - has a specific procedure called the 'carpal tunnel' procedure which relaxes the muscles in the forearm
allowing for greater blood flow throughout the arm. This releases the pressure on the median nerve. There are also several
other Bowen procedures which work around the hand, wrist and arm to treat carpal tunnel.
• Chiropractic may help to reduce symptoms of carpal tunnel syndrome and improve function.
SURGERY The last resort is usually surgery. The success rates for surgery are uncertain. While over 90% people felt much better after the
surgery according to some studies, over 70% reported recurrence according to others.
The more anger towards the past you carry in your heart,
the less capable you are of loving in the present.
- Barbara De Angelis
Being happy doesn't mean everything's perfect.
It means you've decided to see beyond the imperfections!
When you have learned to do that, you enter the world of happiness.
4
Coping with Cholesterol
Quick facts about Cholesterol:
• Cholesterol is a fatty substance (lipids) that is present in the bloodstream and in all your tissues and
cells. It's necessary for human life and is made in the body by the liver. The liver is where fats are broken
down and made. Not only does the liver make cholesterol, it also makes fatty acids, triglycerides and phospholipids for export to the rest of the
body. The fats made in the liver are assembled together with apolipoproteins to make a new, fat-rich lipoprotein called VLDL – very-low-density
lipoproteins – which are then converted in the plasma into a new form of lipoprotein called LDL or low-density lipoprotein. This LDL is very rich in
cholesterol and is known as the "bad" form of cholesterol. It is these particles which, in excess, can lead to atherosclerosis and coronary artery
disease. LDL remains in the blood stream for around three days before being removed by the liver.
• Triglycerides are another important lipid in the body. They are composed of three fatty acids linked together.
• There are two main sources of cholesterol and triglycerides – the diet and that which is manufactured by the body.
• There are many other lipids in the body besides cholesterol, each with its own special attributes, functions and potential problems. One
important function of lipids is to form part of the cell wall and the compartments within the cell – much as we have walls in our houses. In this way
the body can set up special entry and exit ports (doors) to control the movement of substances into and within cells. It also plays an essential role
in other bodily functions, such as digestion, the manufacturing of hormones and protection of the nerve endings.
• Bad Cholesterol: Low-density lipoprotein (LDL) is very rich in cholesterol and, in excess, is the main cause of coronary and other artery
disease. Raised total cholesterol – reflected by raised LDL levels – is a major risk factor for heart disease and stroke.
• Good Cholesterol: An increased level of HDL cholesterol is associated with a lower risk of coronary heart disease. Conversely, low levels
of HDL cholesterol are associated with an increased risk. The mechanism whereby LDL is removed by the liver is important. LDL is linked to a
protein called apoB. This recognises a specific receptor on the liver cell – the apoB-receptor. This allows LDL to “dock” on this receptor and so be
taken up by the liver. This is important because if this receptor is faulty, as happens with familial hypercholesterolaemia, then the LDL is not taken
up. When this happens, an excess of LDL circulates in the blood stream, clogging up the arteries and leading to coronary artery disease. There is
another lipoprotein in this story – HDL or high-density lipoprotein. This is secreted by the liver and also formed from VLDL and chylomicrons. HDL
has the ability to pick up excess free cholesterol from peripheral (non-liver) cells, including those accumulating in the arterial wall which predispose
to coronary artery disease. HDL returns the excess cholesterol directly to the liver. HDL also carries important protective antioxidant enzymes and
other molecules which lessen the risk of coronary artery disease. All these properties make HDL an effective anti-coronary disease agent. The
cholesterol measured in HDL is thus called "good" cholesterol. This means that not only are your levels of cholesterol and triglycerides important,
but also the levels of LDL and HDL. High levels of LDL and low levels of HDL mean that you have a greater risk of coronary artery disease, and vice
versa.
- (The Heart and Stroke Foundation/Health24, November 2007)
EggsEggsEggsEggs –––– healthy or not?healthy or not?healthy or not?healthy or not?
Research has shown that cholesterol-rich foods such as eggs and certain shellfish can increase cholesterol levels in the blood. This is probably the
reason why eggs got a bad rap in the first place. But according to the Southern African Poultry Association, the cholesterol present in eggs isn’t
necessarily a bad thing.
Two thirds of the fat found in eggs is of the healthy, unsaturated kind. There are also no trans-fatty acids in eggs. Trans fatty acids raise "bad"
cholesterol (LDL) levels, and also lower the levels of "good" cholesterol (HDL) – known to protect against coronary artery disease. The health-
conscious consumer should be more worried about the negative effects of saturated fats and trans-unsaturated fatty acids.
The bonus is that the fat in an egg is a good source of vitamin A, E and K. Egg yolks are also one of few foods that naturally contain vitamin D. Other
nutrients, such as iron, folate, and vitamin B12 – nutrients that are often lacking in our modern diets – can be found in eggs. Eggs are also a good
source of protein.
Egg white is considered an ideal protein, the one that all others are compared to for quality. All the important amino acids, the building blocks of
body protein, are found in an egg in the right proportions for your body's needs. Choline is another important nutrient found in eggs. According to
the Poultry Association, choline is essential for the normal formation of brain tissue and plays a vital role in preventing heart disease.
5
CHOLESTEROL NUMBERS – what do they mean?
Desirable Total cholesterol below 5
mmol/l;
HDL more than 0,9 mmol/l
* 35 % of heart attacks in this range.
* If HDL is more than 0,9 mmol/l: not significant risk if no other risk factors.
* Then re-test in 5 years
* Further evaluation if smoking, hypertension, or any other risk factors for heart disease or stroke
* If HDL is below 0,9 mmol/l, then analyse triglyceride levels
* Advocate healthy lifestyle
Borderline to
High
Total cholesterol 5 -7,5
mmol/l;
* If HDL is higher than 0,9 mmol/l, and no other risk factors, the risk for a heart attack within 10
years is probably lower than 20%. Then follow-up visits every 6 -12 months.
Probably no drugs needed.
* Change lifestyle: exercise, low-fat diet and stop smoking
* If risk is greater than 20 % for heart attack in 10 years, change lifestyle plus lipid-lowering drug
intervention may be required.
* Risk increases with smoking, hypertension and other risk factors.
High Risk Total cholesterol 7,5 or
higher
* Detailed assessment of blood tests should be done to characterise the disorder and it's causes
* Drug therapy should be considered, plus lifestyle changes
* Essential to lower cholesterol levels because many people will have additional risk factors
Suggested interventions
based on the results of LDL
tests.
The ideal LDL is lower than
3 mmol/l
Ideal LDL lower than 3 mmol/l This is the ideal level
Borderline to
High
LDL: 3 - 5 mmol/l * Investigate secondary causes of high cholesterol (underlying disease, diet or drugs)
* Diet and exercise indicated to lower the cholesterol level
* Lipid lowering drugs if the risk of heart disease higher than 20 % for 10 years
High LDL: higher than 5 mmol/l * Clinical examination recommended
* Laboratory tests should be done as needed
* Investigate secondary causes of high cholesterol
* Genetic disorders may be indicated
* Drug treatment, combined with diet modification and exercise, may be recommended
* Once the patient has manifested any form of atherosclerotic vascular disease, the target LDL
cholesterol is always lower than 3 mmol/l
* Treatment decisions should not be based on a single LDL measurement, but 2 measurements,
within a 1 to 8 week period. If they differ by more than 0,8 mmol/l a third is recommended.
Base treatment on the average.
� Click on http://www.health24.com/tools/Quizzes/1891-1892,10.asp to find out whether your diet is cholesterol-healthy.
(The Heart and Stroke Foundation/Health24, January 2009)
FOODS THAT CONTROL CHOLESTEROL
���� Olive oil and olive products - Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high
heart disease and relieve PMS-related mood swings.
There’s a new omega-3 supplement in town that delivers its disease-fighting magic more efficiently—without fishy burps. Called krill oil and made
from tiny, shrimplike creatures that live primarily in the Antarctic Ocean, the supplement transports omega-3s in phospholipids, which are easily
recognized and absorbed by your body. By contrast, the omega-3s in fish oil are transported via triglycerides which take longer to break down and
circulate before the fatty acids can take effect. “Krill oil merges directly with your cells, so your body gobbles it up and puts it right where it needs
it,” says Luke Bucci, Ph.D., vice president of research for Schiff Nutrition International, a maker of krill oil supplements.
SUPER ANTIOXIDANT. Both fish oil and krill oil contain two blockbuster omega-3 fatty acids—DHA (docosahexaenoic acid) and EPA
(eicosapentaenoic acid)—which have been shown in fish-oil studies to reduce risk of heart disease, soothe inflammation caused by arthritis, and
alleviate symptoms of depression. But krill oil also contains a powerful, bright-red antioxidant called astaxanthin. Used by plants to stave off
potentially dangerous light and oxygen molecules, astaxanthin protects human cells from carcinogens, says Parris Kidd, Ph.D., a cell biologist and
independent lipid (fat) researcher in Grass Valley, Calif.
WHAT IT HELPS. A double-blind study published in 2004 in Alternative Medicine Review found that 1,000 mg of krill oil outperformed 3,000 mg
of fish oil for lowering cholesterol.
When it comes to premenstrual symptoms, a 2003 Canadian study indicated that krill oil trumps fish oil for quelling mood swings and soothing
breast tenderness.
BUYING GUIDE. Try Schiff Mega Red, Krill Oil by Jarrow Formulas, and Source Naturals NKO Neptune Krill Oil.