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Love your heart

 

Heart Disease is one of the most common causes of premature death, yet diet-related and preventable.

Advice to eat vegetable oils and margarines rich in polyunsaturated fatty acids instead of butter and limit other animal fats rich in saturated fats such as meat and dairy products has been the cornerstone of global dietary guidelines for decades. These recommendations were made to reduce the risk of heart disease, yet fifty years later, updated research shows no evidence of cardiovascular benefits.

Subsequent studies since the 1970s have reported that polyunsaturates from marine oils, namely omega-3s, are very heart protective. At the time of the original work, the difference between these omega3 polyunsaturates and the vegetable oil omega-6s was not well understood. Indeed, it was generally perceived that all fats were harmful, giving rise to the popularity of low-fat diets. The consequences of propagating this belief are currently rife, as diet-related diseases reach epidemic levels.

Recent media interest has put the spotlight on the fat controversy, changing  public perception that not all fats are bad, and whilst some are harmful, there are indeed some very beneficial fats. Scientific consensus that omega3 fish-oils promote wellbeing, particularly for cardiovascular and brain health, as well as to combat inflammatory disorders, has driven the popularity of sales of fish-oil supplements.

Whilst the clear benefits of increasing intakes of omega-3 fish-oils are gaining understanding, the balance or ratio in the diet between omega-6s to omega-3s, still lurks within the research domain.

The bottom line is that the misplaced confidence in vegetable oils has resulted in too much omega-6 and not enough omega-3 in the diet.

Increasing polyunsaturated fats from vegetable oils in order to reduce risk of heart disease has driven omega-6 levels fifteen to twenty-five times higher than omega-3 levels, where our ancestors had an approximate equal balance. Eating too little omega-3 and to much omega-6 has had very harmful consequences to health, because the two groups fats are metabolically and functionally distinct, and often have opposing biological effects.

Omega-6 and omega-3 are the parent compounds for the production of eicosanoids, a vast group of biological compounds which act as hormone-like messengers that mediate a cascade of extensive biochemical and physiological reactions including inflammation, blood clotting, pain, immune functions, blood pressure and regular heart beat.

Omega-3 fats(EPA and DHA) from fish or fish oil are heart friendly because they

  • decrease production of prostaglandin E2 (PGE2) metabolites where the drugs aspirin and ibuprofen work to keep pain, inflammation and blood clotting at bay
  • decrease platelet aggregation which causes blood to become sticky and clump, thus reduce tendency of clot formation and obstructions in blood supply which increase risk of strokes, embolisms and infarction
  • decrease production of leukotrienes which promote inflammation and white blood cells to trigger plaque formation
  • promote vasodilation that keeps blood vessels open and lowers blood pressure
  • safeguard against cardiac arrhythmia.

The metabolic children of omega-6s promote heart disease and are harmful to overall health and wellbeing. Omega-6s produce thromboxanes which promote blood clotting, platelet stickiness and vasoconstriction which narrows blood vessels and increases blood pressure. Other eicosanoids from omega-6 including interleukins stimulate the inflammatory response and promote white cells to form free radicals which cause oxidation of blood fats and damage leading to the formation of atheroma, thrombus, blocked and narrowed arteries. New research has found that when omega 6s are high in arterial plaques, the plaques are more likely to burst. Oxidised or ‘rusted’ vegetable oil particles found in LDL are very harmful, and a valid mechanism may be that these damaged omega-6s create very potent bioactive compounds that stimulate inflammation without having to go through the eicosanoid pathway.  In simple terms, the excess vegetable oils in the lipoproteins are themselves causing the inflammation that triggers damage which initiates the formation of plaques.  Smoking and drinking also creates a lot of free radicals that rust up these blood fats.

A diet rich in omega-6 fats shifts the physiological state to one that is proinflammatory and prothrombotic. No wonder populations rely on anti-inflammatory and blood thinning drugs like ibuprofen and aspirin.

Because of the increased amount of omega-6s in the Western diet, larger quantities of metabolic products from omega-6 are produced than those formed from omega-3s.   Since both families of fats share the same biochemical pathway, they share the conversion enzymes and if you use the analogy of omega-6 and omega-3s as opposing football teams, the omega-6 players outnumber the omega-3 players and omega-6 hogs the ball and scores all the unhealthy goals.

The simple answer lies in correcting the imbalance, by increasing the intake of omega-3, especially the fish-oils EPA and DHA, whilst simultaneously decreasing the intake of commercial vegetable oils and margarines and all the processed and packaged foods containing them.

However, vegetarians and vegans take note that the excess intake of omega-6 compared to deficiency in omega-3 can inadvertently occur, even in natural wholesome diets, as most nut and seed oils are relatively rich in omega-6, with only few oils rich in omega-3 such as flax oil, or to a lesser extent hemp, rapeseed, chia, pumpkin or walnut oils. Notably, vegetable omega3 sources do not provide a direct source of the more heart-friendly omega-3 EPA and DHA which are only obtained by eating oils of marine origin. Conversion of simple vegetable source omega-3 to longer chain and greater degree of unsaturation is considered poor.

Olive oil is a good choice as it predominantly contains omega-9, which does not interfere with the balance by avoiding excessive omega-6 intake.

The current bottom line is that omega-3 fish oils have reached superstar status as scientific understanding has undisputedly deciphered the biochemical pathways and physiological mechanisms by which omega-3 DHA and EPA bestow their gifts of optimising cardiovascular health.

The theory that eating fish may safeguard and prevent against cardiovascular disease can safely be put into practice. Be sure to up your intakes of EPA and DHA.

References:
BMJ 2013 Feb 4;346:e8707 Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis.

Written by: Babi Chana BSc (HONS) BSc Nut.Med BANT. CHNC – Nutritionist for Wiley’s Finest Wild Alaskan Fish Oil.

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Immunity advice from A.Vogel

The immune system is the body’s defence mechanism – the army with which the body protects itself against disease-causing organisms such as viruses, bacteria or fungi, which are known as pathogens. The troops that make up this army are various types of white blood cells, which are produced in the bone marrow.

When working well, the immune system is constantly vigilant in order to protect us from infection, infestation and general invasion by bugs of all descriptions

If you have a fully functional immune system, then when you are exposed to a bug, you should kick it out quickly and symptoms such as a raised temperature will not last for long.

But if it’s not working well:

Weak immune function makes it harder to withstand infection by viruses, bacteria or fungi. You will be more susceptible to contracting colds, flu and cold sores. The immune system will take longer to detect and conquer the bug, so symptoms such as raised temperature, swollen glands, sore throat,coughs, catarrh, etc., will be present more frequently.

What weakens the immune system?

  • Eating a bad diet
  • Eating lots of sugary or fatty foods
  • Drinking excessive amounts of alcohol
  • Smoking
  • Being stressed and unhappy
  • Not getting enough sleep

How can A.Vogel Echinacea help you?

Echinaforce® is a licensed traditional herbal remedy for colds and flu. It helps the body fight the symptoms of these infections by supporting the immune system, helping to maintain the body’s resistance.

A.Vogel Echinacea is produced using extracts of freshly harvested, organically grown Echinacea purpurea herb and root, picked fresh and used within 24 hours of harvest. The benefit of using freshly harvested herbs has been demonstrated in research – extracts produced from fresh plants contain almost 3 times more active substances compared with those obtained from equivalent amounts of dried herb*.

This is why, when you need a herbal remedy to help you fight the misery of colds and flu, not all Echinaceas are the same.

Panacea stores stock a wide variety of A.Vogel Echinaforce® products including liquid tinctures, tablets and their latest Echinaforce® Hot Drink

 

*Tobler M et al: Characteristics of whole fresh plant extracts. Schweizerische Zeitschrift fur GanzheitMedizin, 1994

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Oil Pulling

Oil pulling is all the rage… Fashionistas and health bloggers are raving about its health benefits. What is it all about?

It’s actually an ancient Ayurvedic technique (also known as “Gundusha” or “Kavala”) used to clean teeth and to improve oral health. The technique involves swishing oil in the mouth for up to 20 minutes on a regular basis (even daily). The idea is oil will dissolve impurities in the mouth and “pull toxins out” from in-between the teeth. It’s a little like oil-based skin cleansers that are also very popular at the moment; the idea is “like dissolves like”. The added benefit of oil is that it’s gentle and healing to gums and teeth. However, I wouldn’t recommend replacing tooth brushing and mouth rinsing… add oil pulling to your usual routine.

Many people find the idea of swishing oil in their mouth rather repulsive… But don’t knock it. I gave this technique a go and I got used to the sensation pretty quickly. Furthermore, I started feeling the difference within days: my mouth never felt so squeaky clean, and my breath is definitely fresher. Empirical evidence and some research studies all suggest oil pulling works to clean the mouth and reduce harmful bacteria, including Streptococcus mutans (responsible for tooth decay). Ayurveda and fans of oil pulling suggest it can improve overall health and cure a myriad of ailments… It’s not so far-fetched. Oral health and gum disease have been strongly linked with health conditions such as diabetes and heart disease.

So which oil to use? Traditional cultures use sesame or sunflower oil… but that was probably what was readily available then. Coconut oil is an ideal choice now. It is rich in lauric acid which possesses natural anti-bacterial properties (and I think it’s particularly yummy). Is there anything coconut oil can’t do?!

How to do it:

* Put 1-2 teaspoons of coconut oil into the mouth.

* My Naturopath friend recommended I add 2 drops of pure Oregano Oil (for its antibacterial properties) – optional.

* Swish for 20 minutes. From my research on the topic, it seems this is the ideal length of time. According to Dr. Bruce Fife, author of Oil Pulling Therapy, 20 min is long enough to break through plaque and bacteria but not long enough for the body to reabsorb toxins and bacteria.

* The oil gets thicker and milky as it mixes with Saliva. It will look creamy white when you spit out.

* Always spit it out (remember that you’ve been dislodging plaque and bacteria). And remember to spit it into a rubbish can (coconut oil solidifies when cold!)

* Afterwards rinse your mouth thoroughly with warm water.

* Brush your teeth, floss and gargle.

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Natural Skin Care

Our skin, the body’s largest organ, is semi permeable and therefore absorbs ingredients into the bloodstream. On a daily basis we may apply up to 20 skincare products onto our skin…

If we aren’t happy to eat synthetic and unnatural ingredients, then why would we apply them to our skin? What you put on your skin affects both the health of your skin and your body.

Furthermore, synthetic, man-made chemical products can over time irritate and stress skin

knowing this you would want to use only the highest quality ingredients from nature that your skin understands.

Natural ingredients support a healthy skin function and a healthy skin doesn’t suffer from premature aging – it’s a radiant skin + gentler to sensitive skin

We carry a wide range of skincare products, including facial skincare, baby & kids products, bodycare, bath & shower products, haircare, deodorants, oral care products and make up.

Some of the common synthetic ingredients you won’t find in our skincare are:

  • Parabens (preservatives)
  • SLS, SLES (harsh detergents)
  • Petroleum jelly and mineral oil (derived from petroleum)
  • Aluminum (found in antiperspirants)
  • Glycols and diglycols
  • PABA
  • Synthetic sun screens
  • Artificial colours
  • Artificial fragrances
  • Formaldehyde
  • Ethoxylates and Phthalates

 

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Why Natural Mineral Sunscreens are best.

Getting out in the sun is good for us as natural sunlight stimulates vitamin D production in our bodies. But over-exposure to the sun rays can lead to premature ageing, skin damage and even skin cancer.

In fact Skin Cancer is the most common cancer in the UK. Worryingly, the malignant form (malignant melanoma) is disproportionately high in younger people.

Extensive campaigns encourage us to protect our skin from the sun… and they seem to be working: in 2006 alone we spent a hefty £200 million on sun creams. But not all products are the same! Ingredients matter. Does your sunscreen contain compounds that may disrupt your hormones? Does it leave you overexposed to damaging UVA rays?

From speaking to Panacea customers, friends, family and even colleagues, I found that most people are seriously confused.

Chemical sunscreens penetrate the skin to protect it from UV rays from within. But such chemicals (include Oxybenzone, methyl cinnamates, and PABA) can act as Xenoestrogens, i.e. they can mimic oestrogen in the body (but much more potent) and may contribute to hormonal imbalances.

However, Natural sunscreens are physical sunscreens that work by reflecting UV radiation off the skin like a mirror – They are not absorbed and do not disrupt hormonal balance.

Because chemical sunscreens need to penetrate the skin to work, people should apply them 30 minutes before going out in the sun. Natural sunscreens are effective as soon as applied.

It’s just as important that your sun screen protects you from both UV A and UV B rays. UVB cause sunburn and can lead to skin cancer and melanoma. UVA rays are behind the ageing effect on skin. UVB rays are worse in summer months, but UVA is around all year round and can penetrate glass, making sun protection necessary all year round – indoors as well as out!

But beware! Not all chemical sunscreens protect against UVA rays – always check the label. All natural sunscreens tend to protect against both UV A and B rays. I’m a huge fan of Green People and Lavera sun creams for the body in particular. While for the face, I highly recommend Mychelle Sun Shield SPF28 – it’s a great texture and acts as a great make up base.

Finally, beyond just protecting your skin from the harmful sun rays, Natural Sun Creams also include plant ingredients that help soothe, heal and improve skin texture. Some creams are also rich in anti-oxidants which help to fight the damaging effects of sun rays and further fight the signs of ageing…

So get some natural, full spectrum, mineral sun cream. Apply it every day, all year round. Reapply regularly if swimming or sweating!

Visit or Contact your nearest Panacea store to find out what we stock.

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Superfoods

Superfoods are naturally nutrient dense foods with a high antioxidant content and with strong healing properties. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. This also makes it easy to incorporate Superfoods in your daily diet. We carry one of the largest selections of superfoods in food, powder, drink and supplement form. These are the most popular:

  • Acai Berries are indigenous to the Brazilian Rainforest. They possess powerful antioxidant properties due to high levels of anthocyanins, the pigment also found in red wine. They also contain essential fatty acids, fibre and phytosterols which help promote cardiovascular and digestive health.
  • Goji Berries originate from the Himalayan Mountains. They contain 500 times more vitamin C than oranges by weight. They also contain more beta-carotene than carrots. They are a good source of B vitamins and antioxidants, and contain a complete protein profile (all essential amino acids) and 21 trace minerals.
  • Pomegranate is a highly nutritious fruit. Its health benefits stem mainly from ellagic acid, a potent antioxidant that has been shown to promote cardiovascular health.
  • Blueberries are an excellent source of vitamin C. They are also rich in anthocyanidins, potent antioxidants researched for their anti-ageing benefits, particularly in relation to eye health and macular degeneration.
  • Raw Cacao Beans originate from tropical Rainforests. Raw, unprocessed Cacao (not chocolate!) is highly rich in antioxidant flavonoids and mood enhancing nutrients such as tryptophan and phenylethylamine.
  • Blue Green Algae, Spirulina & Chlorella were among the first life forms on earth. These micro algaes grow naturally in the still alkaline waters of lakes and ponds. They are a great vegetarian source of protein and contain all the essential amino acids. Also rich in B vitamins, chlorophyll and omega 3 and 6 fatty acids.
  • Cereal Grasses (Wheatgrass and Barleygrass) are packed full of vitamins, minerals, antioxidants, and chlorophyll. They are similar to micro algaes but also contain digestive enzymes.
  • Beetroot is a humble everyday vegetable which is packed full of nutrients. It is particularly high in folic acid, and high in nitrate which helps lower blood pressure.
  • Flax Seeds are one of the richest vegetarian sources of omega 3 fatty acids. They are rich sources of lignans (potent phytoestrogens and antioxidants). Flaxseeds also contain soluble fibre which benefits cardiovascular & digestive health.
  • Manuka Honey is produced by honey bees from the flowers of the Manuka tree, native to New Zealand. It has a unique antibacterial property (termed Unique Manuka Factor or UMF) and is resistant to heat and light. It also possesses antiviral, antioxidant, anti-inflammatory and antifungal properties – can be used both internally and topically.
  • Bee Pollen is the pollen collected by bees from flowers and formed into super-nutritious granules. It is one of the most complete foods found in nature and has more protein than beef by weight.
  • Propolis is a sticky mixture that honey bees collect from tree buds, sap flow and flowers. They use it as a sealant to protect their hives. Propolis has anti-microbial and anti-viral properties, making it a popular winter remedy for colds and sore throats.
  • Royal Jelly is produced by honey bees from glands in their head and used to feed larvae. When worker bees decide to make a new Queen bee, they feed the larvae large amounts of royal jelly which helps it grow larger and stronger hence becoming a queen bee. This nectar is rich in B vitamins, minerals, protein and enzymes making it ideal for convalescence/ in stress.
  • Coconut Oil is stable when cooking, and easily digested and processed by the liver. It is rich in Lauric Acid which is converted into monolaurin in the body. Monolaurin has potent antiviral and anti-bacterial properties.
  • Chia Seeds once formed an integral part of the Aztec and Mayan diets. Chia seeds are potent little bundles of energy with generous doses of omega-3, fibre and protein.

 

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Supplements and Natural Remedies

Natural remedies are as popular as ever. More and more research is helping us understand how they can both treat ailments in the short term and improve our health and quality of life in the long term.

Natural remedies deal with the root cause of health issues, encouraging the body to heal itself. Conventional drugs often work to alleviate symptoms and may just mask the underlying cause.

But you don’t need to be ill to take supplements. The aim of natural remedies is to promote the best possible health (Optimum Health) at all times.

I remember a lecture with Patrick Holford very many years back when I was studying at the Institute for Optimum Nutrition. He asked a very simple question: “what does Optimum health look and feel like?” Just think about it. The whole room lit up and started throwing adjectives at him. The summary description of Optimum health was “feeling happy, energised, driven, vibrant, mentally alert, slim, fit, never sick or in pain, with radiant skin, beautiful hair, strong nails etc…”

In an ideal world, food would contain all the nutrients we need. But in reality we live busy lives and our food is less nutritious and more processed… So in addition to eating a less processed, more plant based and more organic diet, supplements can help us achieve great health. You can take vitamins and herbs to boost energy levels, enhance mood, improve your skin hair and nails… There is a natural remedy for almost everything.

At Panacea you will find a huge range of nutritional supplements, herbal remedies, homeopathic and flower remedies, aromatherapy oils, superfoods, and sports supplements.

We are committed to bringing you the latest, best quality and biggest variety of products. We employ qualified nutritionists, homeopaths, herbalists and naturopaths to offer you the best expert advice, and help you take charge of your own health.

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