How to improve your heart health!

How to improve your heart health!

Carrying excess fat, high blood pressure and cholesterol imbalances all have an impact on the health of your heart. Nutritional deficiencies such as B12, folate, iron, vitamin D and zinc are also important to keep an eye on, in order to maintain the health of your heart. Imbalanced levels of these can vastly increase your risk of cardiovascular problems and yet are usually simple to address.

The good news is that your cardiovascular health can be greatly improved – and preserved – through following a healthy diet and lifestyle. If caught early it is much easier to manage cardiovascular problems such as high blood pressure, cholesterol imbalances and inflammation naturally, and thus avoid the need for medication.

“Let food be thy medicine and medicine be thy food”, as Hippocrates’ ancient saying goes. Following a Mediterranean-style diet has been consistently proven to be one of the most effective steps you can take to prevent heart disease. There is no calorie counting, but rather simple guidelines around the best foods to eat, including an abundance of fresh fruits and vegetables, regular servings of oily fish, cold pressed oils such as olive and avocado, fresh nuts and seeds, and wholegrains rather than refined carbohydrates.

Follow a heart- healthy Mediterranean-style diet by including:

· An abundance of fruits and vegetables rich in heart healthy antioxidants, fibre, vitamins and minerals.
· Lean and plant-based proteins such as fish, poultry, beans, nuts and seeds.
· High-quality oils and fats such as cold pressed olive oil and avocado.
· Whole grains including brown rice, quinoa, buckwheat, and oats.
· Fibre, in the form of fruits and vegetables, wholegrains, nuts and seeds.
· Heart protective herbs and spices such as turmeric, garlic, ginger and cinnamon.

To optimise your cardiovascular health and get expert advice, make an appointment with one of the Holistic Medical Centre Naturopaths or Holistic GP’s . Contact us on 09 370 0650

Healthy Babies

Healthy Babies

Men

There are many nutrients that promote the formation of healthy sperm to enhance fertility for couples who are planning for a baby. Different nutrients have different effects on sperm production and the important ones include: increasing sperm count, increasing sperm quality and improving motility which means how active and in-motion the sperm are. This is an important factor in achieving conception.

Carnitine is an amino acid from protein that increases sperm motility. The richest food sources include lamb and beef with dairy at a distant third. Clinical trials that have achieved this benefit were 3000mg/day. Zinc can increase the sperm count, motility and quality. Oysters are a great source of zinc and meat runs a distant second.Folate can increase sperm count. Rich food sources include whole grains such as rye and wheat, chickpeas (hummus), spinach and brewer’s yeast*.

Vitamin B12 can increase sperm count. Meat, brewer’s yeast*, tempeh (Indonesian soy food), sardines and nori (sushi) are good sources of B12. Co-enzyme Q10 may assist in male fertility through improving sperm count and motility. CoQ10 is concentrated in the sperm where it is involved in energy production. Sardines, mackerel and soybean oil are very rich in CoQ10.

 Women

Babies need some key nutrients for their healthy development especially for the healthy growth and development of the brain and nervous system.

Vitamin B6 – needed for healthy brain development. Rich in beef, bananas, avocado, chicken, hazelnuts, salmon and walnuts. Vitamin B12 is needed for the formation of nerves, in particular the outer myelin sheath of the nerve which is required for the conduction of nerve impulses. Food sources include: meat, brewers yeast*, tempeh (Indonesian soy food), sardines and nori (sushi) are good sources of B12.

Folate is well known for preventing neural tube defects and foods rich in this very important nutrient include: whole grains such as rye and
wheat, chickpeas (hummus), spinach and brewer’s yeast*.

Choline – is needed for the myelin sheath around the nerves. The riches sources are lecithin and beef. Zinc is crucial for many aspects of development of the baby including normal weight and growth. Oysters are a great source of zinc and meat runs a distant second. Ideally your pregnancy multi will have some zinc in it. Iodine is needed for healthy brain development and can lower the risk of behavioural problems in children. Good food sources include
seaweeds such as nori (sushi) and wakame (in miso soup). There are some very tasty seaweed shakers in health food shops which can be sprinkled over salads and sandwiches. Thyroid hormone is dependant on iodine for its synthesis in the body and is critical for the development of the nervous system during pregnancy.

Fish oil – Fish has two substances that are of interest to us in regards to healthy babies. DHA (docohexanoic acid) and EPA (eicosapentanoic acid). In terms of a healthy nervous system, both, are important. The richest source of DHA in the body is in the nerve endings where it enables the nerves to communicate with other nerves.

EPA has an anti-inflammatory effect and has been shown to be useful in behavioural problems where inflammation plays a significant role. A pregnant woman who is not allergic to fish would ideally consider fish oil as a supplement both during pregnancy and breastfeeding. Please note vegetable sources of oils are not as rich in these substances as fish oil. Food sources include kahawai, salmon (fresh is preferable over farmed), fresh tuna, mackerel and herring.

Vitamin D has a role in promoting a healthy birth weight, healthy bones, teeth and nervous system. It is synthesised in the body as a result of
exposing the skin to sunlight. Iron may become deficient during pregnancy and should be supplemented only when needed. Your lead maternity caregiver can order a blood test if needed. Rich in brewer’s yeast*, kelp*, pumpkin seeds, molasses, sunflower seeds, almonds, molasses and beef.

* Popcorn sprinkled with brewers yeast and a little kelp provides a very tasty snack as well as covering many of the nutrients listed above.