What Doctors Don't Tell You - AU-NZ (February-March 2020)

HEALTHY LIVING




neofthedownsidesofgym Hunter-gathererswerecommonuntil day boosted their fitness over an eight-week
6
cultureisthat,havingworked about10,000yearsago.Theirnaturallyactive period. Most of us are time-poor, but if you
outafewtimesaweek,many lifestylesmeanttheyweighedanaverageof30 get up and move around every hour or so,
peoplethinkbeingsedentary lb(14kg)lessthanwedotodayandexpended you’re keeping your metabolism more fired
Otherestofthetimeisokay. about400–600caloriesmoredaily,butalso up than if you were just sitting for four hours
Therealityisthatthissuddenshiftfrom withfallowperiodsandimposedfasting. straight until lunch.
0–100milesanhourcanshockthebodyand Theenergyexpenditureofatypical
causetheverystressyou’retryingtoavoid. Westernerisabout38percentthatofour Get together
Ratherthanallocatingexercisetospecific, primitivehunter-gathererancestors. 1 “Social setting exercise”—that is, any activity
corralledtimeslots,it’svitaltomoveregularly DanielLieberman,professorofhuman that requires more than one person—is
throughouttheday—ideallyalittleeveryhour. evolutionarybiologyatHarvard,describesin especially beneficial, not only because of its
Thistypeofmovementisoftenreferred hisbook,TheStoryoftheHumanBody, how cardiovascular effects but also its ability to
toas“spontaneousphysicalactivity”or ourancestorswouldhavealternatedhigh- help you connect with other people, have fun
7
“incidental”exercise,asit’ssimplyabout activitydayswithlessdemandingdaystohave and engage in some healthy competition.
movingmoreinthecontextofyourday— adequaterest. We are pack animals, and the cohesion of
whereveryouare,wheneveryoucan. However,theirlow-activitydayswouldnot the tribe is key to survival, so our brains reward
Althoughyoucanfeelanumberofbodily havebeenthecompleteinactivityweequate these behaviors with a shot of that motivating
functionsasyousit,forinstanceyourpulse, withresttoday.Rather,theyweretimesto neurotransmitter dopamine. This can help
manyprocessesrelyonmotoractivitytokeep rebuildtissuesandreducetheriskofinjuries. bring us out of our often overstimulated
themflowing.Thelymphaticsystem,for Thissetsthepatternofexercisethatwe mental states and burn off stress hormones
example,needsyoutomoveforitsimmune haveevolvedtobebestsuitedto:avarietyof generated during a typical week.
anddetoxificationeffects. activitiesperformedintermittentlyandwith Engaging in social exercise once or twice a
Fluidscaneasilypoolandstagnatewhen differentlevelsofintensity,withadequate week can help to naturally incorporate physical
8
youarenotcontinuallymovingthemagainst restinbetweentoensurecompletebodily activity into family and social gatherings.
theactionofgravity.Longstationaryperiods recoverybetweenexertions. 2 Having a relationship with others that involves
cancontributetocirculatoryissuescaused Aswenowhavefoodreadilyavailable, physical activity and contact raises the feel-
bylossofveinintegrity,suchasedema(fluid permanentandreliableshelter,nopredators good chemicals beta-endorphins and the
retention),cellulitis,varicoseveinsand toworryabout,andtransporttomove anti-stress hormone DHEA.
hemorrhoids. ourselvesandthethingsweneedtocarry, Both of these have key roles in immune and
naturalpromptstomoveandopportunities nervous system regulation and protection
Howweevolvedtomove todosoaresimplynolongerthere. against chronic degenerative diseases such
Humansarebuilttomove.Yourmetabolism Thisgivesusthedifficulttaskofmotivating as osteoporosis, heart disease and diabetes.
(therateatwhichyouuseenergy)risesin ourselvestogetupanddothingswesimply Exercise is, of course, also preventative and
9
responsetosignalsthatyouneedenergyas don’tneedto. helpful for such conditions.
physicalactivityincreases.Ifyoudon’tmove Social exercise doesn’t just have to be
aroundenough,energyusagecanslowdown, Howtomove through formalized sports such as tennis or
leavingthebodymoredisposedtofatstorage Thebestformsofspontaneousphysical golf but can also be activities like:
thanbuildingmuscle. activityarethosewecanweaveintoour • Community gardening or conservation
Simplyput,themoreyoumove,the everydaylives,suchastakingthestairsrather • Picking up litter with a group – great to get
moreefficientbodyprocessesbecome. thantheelevator.Theyalladdup.Hereare children involved in
Consequently,relatedsystemssuchasblood sometoptips. • Outdoor swimming
sugarandappetitearemoreeasilyregulated. Getapedometer,andaimtoclockupabout • Throwing and catching a ball
Thismeanssugarandotherfoodcravingscan 10,000stepsaday,fiveorsixdaysaweek.A • A game of ‘it’ or ‘tag’
bebettermanaged. reviewofover30studiesfoundthatrelatively • Dancing—with others this is really plugging
Butit’snotsimplyabout‘more,harder, healthyadultstake7,000to13,000stepsa into how we have bonded with our tribe for
3
faster’movement.Ourhunter-gatherer day. Thosemeetingthis10,000-steptarget thousands of years.
ancestorswouldhavehadawidelyvaried aremorefrequentlyclassifiedas‘normal’ Any activities that can involve being outside
systemofmovementandactivitymostlybuilt weight,andthosegettinglessthan5,000aday in nature, laughing with others and having
aroundnecessarytasks—walking,running, aremorefrequentlyclassifiedasobese. 4 fun are extremely nourishing on all mind-
building,mending,climbing,etc.—withno Everystepcounts,evenwalkingtothe body levels.
comfortablefurnituretoloungearoundon. kitchenforasnack,butroughlyspeaking,
Survivalwithinthatlifestylerequired 3,000stepsisabouthalfanhour’swalking.
REFERENCES
plentyofnecessarymovementandcalorie Walkthedog.Studieshavelinkedowning 1 IntJSportsMed,1998;19:328–35
burningfromfindingfoodandwater,social adogtobetterhearthealth,morephysical 2 AmJMed,2010;123:1082–86
interaction,escapingpredators,building activity,healthierdietandlowerbloodsugar. 5 3 ResQExercSport,2001;72:1–12
4 IntJObesRelatMetabDisord,2001;25:1571–8
homes,makingtools,washingclothes Takethestairs.Researchpublishedinthe 5 MayoClinProcInnovQualOutcomes,2019;3:268–75
andcarryingbabies—allinmuchharsher BritishJournalofSportsMedicine foundthat 6 BrJSportsMed,2005;39:590–3
7 JAmGeriatrSoc,2003;51:1685–92
environmentsthanweusuallyfindourselves womenwhoranupanddownthestairsat
8 CanJPublicHealth,2007;98Suppl2:S208–17
intoday. workfortwominutesatatime,fivetimesa 9 ComprPhysiol,2012;2:1143–211

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HEALTHY LIVING
HE AL TH




Exercises to encourage more movement



Here are some simple movements that can be woven into daily life—when waiting for a kettle to boil or taking a screen break, for example. These
can be an opportunity to counter stagnation and support lymphatic flow, circulation and metabolism.


Move your arms


Moving the upper body—
around the chest, heart,
shoulders, neck and arms—
frees up tightness from stress
that can contribute to tension
headaches.


Swing both arms forward and
back, side to side, letting their
weight create a bouncing
motion through the
Reach forward with one arm, shoulders to release tension
back with the opposite elbow commonly built up there
and alternate sides in a rotating from stress, poor posture and
motion that loosens tissues using a keyboard.
around the diaphragm, ribs and
belly. This supports breathing,
digestive and reproductive
health by loosening the fascia
(connective tissue) in that area.












Move into your

hips and lower back


After long periods of sitting, the
lower back can seize up, particularly
if you’ve been slumping.
Continually coming back to
mobility there can help prevent Lift one foot off the
the low back pain so common in ground and then
sedentary cultures. circle that knee
around to create
loosening and opening
in the hip, either with the
foot staying off the ground
or touching toes to the ground
Circling the hips loosens tightness in the every circle.
lower back and wakes up the inner legs.
Standing with feet hip-width apart, rotate
the pelvis, while the head stays central
and knees soft. Spend a while circling
in one direction, and then change the
rotation to feel the difference.









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HEALTHY LIVING
LIVI
NG



Use your legs


These motions replicate the walking
motion and, with the arms above
the head and the twist, really get the
circulation moving.






With feet hip-width apart and
parallel, step into a lunge with the Bounce on the back leg
back knee bent. Raise the opposite to draw it up in toward
arm to the front leg; leave the other the chest, with the arms
hanging down. Bounce here a little helping the movement
to get the feel for the movement, by swinging the
drawing up through the hanging arm up, and
belly to support the the raised arm down.
lower back. Repeat this motion
at a pace that doesn’t
feel overwhelming or
agitating, starting with five
repetitions.






















Spontaneous

activitiestotry


Then for the next five • Carrying shopping bags home—
repetitions of the motion evenly distribute the weight over
described above, add in a twist both arms
where you hold the outside • Gardening
of the lifted knee with the • Cycling to and from work
opposite arm and swing the • Getting off the bus a stop early to
other out to the side. Come back walk
to the lunge in between, and do • Parking the car farther away from
this for a total of five repetitions where you need to be or where you
before changing sides. can walk through a park to get there
• Walking the dog
• Vigorous housework
• Putting washing out on a line
• Carrying and chasing after a baby
• DIY projects
• Cleaning out a shed or cupboards
you’ve been meaning to get to
• Buying your lunch from somewhere
you have to walk farther to
• Dancing—with others or alone to
your favorite tunes





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Going Gettingbacktobasicswithnatural,primal













primal movementpatternscandowondersfor


body and mind, says Charlotte Watts












































































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ALTERNATIVES
AT
ES
IV

he word primal is This helps to break away from moving in tight, what you ‘should’ be doing, to how to listen in
bandied around hard and limited motion ranges that can be far and respond.
a lot these days— removed from the reaching, pulsing, spiraling, Of course, all activities run the risk of
used to describe shimmying, shaking, swaying, pushing and becoming purely goal-oriented, and people
movement, diet pulling gestures of natural motion. do derive motivation from challenge. It is not
and lifestyle— If you sit rigidly on chairs all day and then ‘bad’ per se to want to walk a certain number
but what does it limit your movements to a similar set of of miles or feel more physically able in a yoga
actually mean? exercises at the gym or via fitness activities like pose, but if that takes over as the primary
The word running and cycling, then you are limiting the focus, it can quash your enjoyment and create
itself stems from scope of your potential adaptability in tissues, the idea that you must punish your body
primary, that which came first. So “primal” leaving you more prone to injury. toward physical ideals or comparison with
can mean “original” in terms of our evolution Even by following the same set routines in others.
either as an individual or as a species. movement systems such as tai chi, yoga or When you trust your instincts (primal
This can relate to how humans evolved Pilates, you can become “set in your ways”— messages), you can move in ways that are
from primitive sea creatures to four-legged literally set into those shapes and capabilities. playful and curious instead. Parts of you
mammals and up to primates, and still Changing body movement habits and that have previously felt stiff, sore, painful or
possess the types of motions such animals including all of those animalistic forms in shut down can begin to loosen, open up and
exhibit within our range of movement. human evolution supports basic functions, soothe signals of distress.
Humans also progress through these such as cardiovascular, respiratory, nervous Playful movement is known to promote
same patterns of movement within our own system and endocrine (hormone) balance adaptability, injury prevention, strength,
lifetime, from our fetal shape within the and health. balance, agility, coordination, speed, skill and
womb to becoming an upright adult. mental focus—and a little can go a long way.
Along the path of life, various experiences, Primal movement as pleasure and play Indeed, movement coach and author Daryl
stresses, traumas, criticisms, judgments, Babies and small children simply move and Edwards has developed a method called
comparisons and other factors come along to play. There is no specific purpose to this Primal Play to inspire others to make physical
support or interrupt how you stand upright. beyond moving to explore, reach for what activity fun while getting healthier, fitter and
Feeling that you may need to protect is needed or gesture for what is wanted to stronger. “Primal people danced, celebrated,
yourself or keep yourself small can affect your express and respond to the present moment in competed, hunted, walked, dealt with nature—
whole-body expression. A common trauma ways that give joy and a sense of freedom. and played,” he says.
(and shame) pattern held in body tissues, for Play is creative and not limited to a specific “You can still see our human past in what we
example, is a collapsed chest and endpoint or goal. But this spectrum of do today. Music, drumming, hiking, camping,
hunched posture. possibility becomes narrower as movement fishing, swimming, gardening, sports,
In his book Emotional and ‘games’ become more focused on specific laughter, even dancing in dance clubs, all tap
Anatomy (Center rules, competing with our peers and getting into the primal part of us.”
Press, 1985), body the form right for best performance. Dance and group games are often the
psychotherapist Stanley Many adults continue to bring this most accessible modes of play for adults,
Keleman explains: mindset to the gym, running or other fitness where embodiment, fun, joy and laughter
“Human uprightness is a regimes that target specific areas to fix what is can promote the release of feel-good
genetic urge, yet, it requires perceived as ‘wrong’ in their bodies. Exercise chemicals such as beta-endorphins and other
a social and interpersonal forms with more play and responsiveness, endogenous (self-produced) opioids.
network to be realised . . . What such as climbing, explorative forms of yoga These increase our feelings of wellbeing
nature intended as the development (like Scaravelli yoga), water sports and rough- and social inclusion and are known to help
and expression of human form is influenced terrain hiking, involve the whole body and a relieve depression, anxiety and stress-related
by personal emotional history.” myriad of movements, responding moment symptoms such as inflammation and chronic
When you view movement not as simply to moment. pain.
something you do, but rather how you make Stepping away from counting and fixating
REFERENCES
your way through life, then you can begin to on numbers of steps, calories, minutes and
1 Am J Epidemiol, 1988; 128: 179–89
see it more as gesture than mechanical form. repetitions helps shift your viewpoint from 2 Curr Opin Rheumatol, 2010; 22: 533–7
3 J Orthop Sports Phys Ther, 2013; 43: 881–90








Playful movement is known to promote adaptability, injury


prevention, strength, balance, agility, coordination, speed, skill

and mental focus—and a little can go a long way





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Exercises

tounlock Start lying down with your knees bent and feet on the
floor. After settling into your breath, keep your feet
yourprimal where they are and move one knee toward your head,

movement the other away. This knee movement won’t be massive,
but it creates movement deep into the pelvic and
patterns abdominal fascia (connective tissue) to free how you
move from the center. You can feel your hips moving up
Thefollowingexercises and down in a side-spine undulation. Draw your knees into your chest and
weavetogethermanyaspects move around as your lower back needs; you
ofhumans’naturalmotion can rock, circle, roll and open your legs to
beforewestandup.Moving move into your hips—it doesn’t need to be
throughthepatternshumans anything specific or even symmetrical.
evolvedwithhelpstounravel
anyconditioningheldwithin
bodytissues,whichoften
holdontotheshapesofold
responsesthatarenolonger
appropriatetothecurrent
situation.
Withintheseexercises,feel
freetoplayandexploreas With feet back on the ground, lift one leg at
feelsrightforyou,listening a time with continual motion, as if you are
notonlytoyourphysical walking in the air. Only straighten the leg as it
capabilitiesbutalsoyour feels natural to do so, taking your time to coax
emotionalneeds. this out if your hamstrings feel tight. Cycle your legs in a forward, then
Ifsomethingprovokesafear a backward motion.
response(feltastightness
ofbreathandjaw),back
outofit.Pushingyourself Stretching out into a star position, draw one
onlyreinforcestheneedfor elbow down as the opposite knee comes up,
protectionandyetmore then both at the same time.
tension.
Focusonwhereyouare
ratherthanwhatyoucan Still while lying down, alternately
do,andnoticesmall,simple flex and point the feet, then reach the
movementslikepulsing, same arm as the foot up over your
rocking,rollingandcrawling. head to lengthen the side body.
Lightlyloadingareasthat
youmobiliseismuchmore Rock your feet on your heels side to side (like
effectiveforhealthyfull-body windscreen wipers) and then in and out (toes
movementpatternsthanmore together and then away from each other) to
aggressive,localizedactions move your thigh bones up into your hip
suchascrunchesorpush-ups. sockets. Then rotate your feet fully to feel
Linkingmotionsthrough your ankles create movement all the way
oppositeaspectsofthe up your legs.
body—top/bottom,left/
right,front/back,revolvingin
eachdirection,thesidesand
acrossthediagonals—creates Roll side to side as you feel able, eventually resting on
torsocoordination,where one side, supporting your head with your lower arm.
everythingmovesinandout Inhale to bring your top elbow and knee in toward
andbringsyoubacktocenter. each other, then exhale to reach the top arm and leg away
Thesemovementsaregreat from each other. Repeat this as feels right, then roll onto
beforeotherformsofexercise the other side and repeat there.
too,especiallywhenthey
includethebasicmotionsof
squatting,lungingandmoving
upright.





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AT
ALTERNATIVES
ES
IV




Push yourself back into a child’s pose
(kneeling, backside resting on heels,
From your side, roll up just enough to come onto your torso folded down over the thighs) with
belly. Then with hands under your forehead, tuck the arms out to the side. With your fingers on
toes of one foot under to engage and lift that leg, then the floor, palms gathering in and out to
release and do repeat the motion from side to side, activate the hands, move in any way that
letting the hips rock. explores in the shoulders, spine,
neck and head.







Come back onto your belly. Draw up the right leg and come onto the elbows; lift the
left arm to bring it into the same position as in child’s pose, so the freedom in that
arm now can push up from gravity and move into any twisting, lifting or spiraling
movement that feels good through the front of the left side of the body and the lower
back. Move to the other side.





Come onto all fours and move freely into your hips
and shoulders. Then lift your right hand to the
front of the left shoulder while you lift the left
knee off the ground. Place them back and move to
the other side. Move side to side, lifting the knee
enough to feel engagement into the belly
without a pull on the lower back.












From there, step one leg forward into a lunge. With
hands on either side of your feet, move forward
and back to ‘walk’ on the front foot and create
pliability in the ankle—crucial for all freedom of
movement further up the body.





Still on that side, lift into a lunge where
you take the arms open and out with
an inhale, forward and curled in
with the exhale, moving the whole
Resources
body as naturally occurs within your
The Body Keeps the Score comfortable range. Repeat steps 13 and
by Bessel van der Kolk 14 on the other side.
Embodied Relating by
Nick Totton
Yoga, Fascia and
Anatomy by Joanne
Avison

Yoga of the Subtle Body
by Tias Little Walk your hands toward your knees, tucking your toes under
to rock back and forth on your toes and loosen deep into your
Cranial Intelligence by
Ged Sumner and Steven feet. From here, you can start to move yourself back toward a
Haines squat if possible, then walking your hands back to all
fours and child’s pose. Move back and forth before
Emotional Anatomy by
Stanley Keleman either resting or further movement.



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THE NATURAL MEDICINE CASEBOOK











Practical, natural solutions to your most pressing health problems



LIGHT THERAPY
Natural The most-researched treatment for SAD, light



treatments which gives off bright light that mimics natural outdoor
therapy usually involves sitting in front of a light box,


light. It has an overall positive treatment response of up
for SAD In one trial, light therapy was reported to reduce
2
to 70 percent and rarely any side-effects.
SAD symptoms by at least half in 60 percent of patients
receiving light therapy in the morning and 50 percent of
I suffer from seasonal affective
patients receiving it in the evening. 3
disorder and have little energy Light boxes, also called ‘SAD lamps’, are widely
or interest to do anything at the available from companies such as Lumie (www.lumie.
moment. Can you suggest any
com) and Verilux (www.verilux.com). You could also try
effective drug-free options? a dawn simulation bedside lamp, designed to mimic a
T.S., via email
natural sunrise, although the effects don’t appear to be as
powerful as with a traditional light box. 4
While many of us experience a shift
in mood as the days get shorter and
darker toward the end of the year,
seasonal affective disorder (SAD) is
more than just ‘winter blues’—it’s CUT THE CARBS
a form of depression that makes
C
it hard to get on with daily life. Carbohydrate cravings—especially for the
mple’ carbs found in sugary cakes and sweets,
Symptoms of SAD include ‘sim
white bread and processed snacks—often go
persistent low mood, tiredness, w
difficulty sleeping, low libido, body h andin hand with SAD. But research suggests
aches, poor concentration, anxiety you’d be better off avoiding these foods.
and a lack of interest in activities While they can bring a temporary boost in
you once enjoyed. mood, over time they can contribute to low
mood as well as reduced energy and fatigue.
In the US and UK, symptoms m 5
typically start between September Youdon’t have to avoid carbs completely,
ough. Choose unrefined, complex carbs like
and November, when there is less th o
s,brown rice, quinoa, lentils, chickpeas and
sunlight, and subside around oats
March or April, when spring sweet potatoes instead.
arrives. They tend to be mostsevere
in January and February.
The good news is there’s
plenty you can do beside takinng
antidepressants, one of the VITAMIN D
usual treatments for SAD.
For starters, try to get outsidde IfSAD is triggered by a lack of sunlight, then it makes sense that
in sunlight as much as possiblle. su
upplements of the ‘sunshine vitamin,’ vitamin D, could help. But the
A daily one-hour morning evidence so far has been mixed. It may be that supplementing with
6
e
walk outdoors can dramatically v
vitamin D is beneficial for SAD, but only if your levels of the vitamin
reduce symptoms. 1 a relow to start off with. Consider getting tested, then supplementing
Next, check out the (vitamin D3 is the best form to take) with an appropriate dosage
following top science-based for your levels if necessary. You can get tested via your doctor or a
solutions. n
natural health practitioner, or you can order an at-home test kit from
numeroussitesonline.

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EXERCISE



Exercise, such as running, walking, cycling and resistance
training, is known to ease nonseasonal depression. Studies
show it can be just as effective as antidepressants, but with
7
better long-term results. Less research has been done on
exercise for SAD, but one trial found it to be on par with light
therapy for boosting mood. 8 L-TRYPTOPHAN
Try to exercise outdoors when it’s light if possible, as
the combination of light and exercise may bring bigger Supplements of
benefits. 9 L-tryptophan, an amino acid
the body needs to make the
so-called ‘happy hormone’,
serotonin, may be useful for
SAD. They were pitted against
JOHN’S WORT in one small study, and both
light therapy and a placebo

the supplements and the light
Thi ispopular herb is an effective treatment proved equally
t r reatment for nonseasonal effective at improving SAD
eppre sion, and it seems to work for symptoms—and both were
A A A ADt oo.Taking it led to significant better than a placebo. 11
provements in SAD severity
imp Suggested dosage: 2–6 g/day
after 10 (but consult a qualified health
rjust a month in one study.
Sugg practitioner first)
gested dosage: 900 mg in three
eddoses (but consult a qualified
divide
herbalistfirst)
REFERENCES
1 J Affect Disord, 1996; 37: 109–20
2 Altern Med Rev, 2005; 10: 5–13
3 Arch Gen Psychiatry, 1998; 55:
883–9
CBT 4 Acta Psychiatr Scand, 1998; 98:
73–80
CBT—cognitivebehavioral
therapy—isatypeoftalkingtherapy 5 Int J Eat Disord, 1993; 14: 171–83
6 J Nutr Health Aging, 1999; 3: 5–7;
BMC Res Notes, 2014; 7: 528
usedtotreatavarietyofconditions.Itseems
7 Psychosom Med, 2011; 73: 127–33
tobeeffectiveforSAD,withresults 8 Psychiatry Res, 2000; 94: 29–42
12
comparabletothoseoflighttherapy. You 9 Percept Mot Skills, 1996; 83:
379–83; J Clin Psychiatry, 2002;
shouldbeabletofindaCBTtherapistnear 63: 316–21
youbysearchingonline. 10 Pharmacopsychiatry, 1997; 30
Suppl 2: 89–93
11 J Clin Psychiatry, 1990; 51: 162–3
12 Am J Psychiatry, 2015; 172: 862–9


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FAMILY HEALTH
FA MI LY





Natural EAT MORE FRUIT AND VEG


Simply upping your intake of fruit and vegetables
remedies for can significantly lower blood pressure. Both are good
2
d
sources of potassium and fiber, which are knownto
3
reduce readings. See the box below for the varietiesthat
high blood are especially good at keeping your blood pressureleveels

incheck.
pressure BP-lowering Berries. Eating 3.5 Raisins. Snacking on



foods oz (100 g) of berries a handful of raisins n
s
me
a
y
da
ti
three times a day can
plus a berry drink
th
e
re
ca
I recently had a health screeninngand Beets. A dail y dose daily can cut systolic significantly lower
found out I have high blood of beet j juice can blood pressure by blood presssure in
er blood
t
pressure. I am a healthy weight, lowe up to 7 mmHg. 6 as little as a month. 8
don’t smoke and rarely drink. pre 4 Blueberries, bilberries, Tomatoes. Drinking Bananas. A fruit
essure.
Can you suggest any proven Re searchers lingonberries, unsalted tomato juice famed for its high
diet and lifestyle changes to thi nk it’s blackcurrants, has been found to potassium content,
bring it down? becau strawberries, reduce both systolic bananas may
use beets
A.S., via email are rich in nitratee, chokeberries and an d li blood help lower blood
nit
rich
in
are
nitrat
d didiastolic
o
bl
e
which increases levels raspberries are all presssure in peo pressure when eaten
ople
y
g
High blood pressure, also called of blood vessel- good choices. with hypertensio regularly. 9
on aand
hypertension, is defined as having a dilating nitric oxide in re r hypertens on””
sustained reading of 140/90 mmHg or above the blood. But beets (s ( ligh tly
in the UK and 130/80 mmHg in the US. It appear to hhave ab a ove-
o
rarely causes any overt symptoms, but can blood presssure- n nor mal
seriously damage organs such as the heart, lowering ood
kidneys and brain, while contributing to the effects essur e). 7
risk of heart attack and stroke. independent
But you shouldn’t worry yet. A singlehigh of nitrate, too. 5
t
blood pressure reading does not necesssarily
mean you have a problem.
A huge variety of factors can influence CONSIDERSUPPLEMENTS
n
your reading, such as the time of day,room
Av ariety of supplements have been found to effectively
a
temperature, eating or drinking withinthe
w
previous hour, physical exertion, stresss— lo werblood pressure. It’s best to consult a qualified
even just having a conversation. Andyou practit tioner to determine what supplements and dosages
y
areb e
estfor you, but here are some of the top ones to try,
c
may have heard of the “white coateffect”—a
rise in blood pressure caused by theveryact wit thsuggested dosages, according to the evidence.
of having it measured by a doctor. Garl ic:Numerous studies show that garlic supplements
can
neffectively reduce blood pressure in people with
To work out whether your bloodpreessure
is cause for concern, your doctor may hypertension. 10
Suggested dosage: 600 mg/day garlic extract
g
recommend ambulatory monitoring,which Co enzyme Q10: In one study, this potent antioxidant
involves measuring your blood pressuure
dlower systolic blood pressure (the top number) by
over a 24-hour period, or home monitoring, could
t
whereby you take your own readings. upto 17mmHg and diastolic blood pressure (the bottom
m
nu mber) by up to 10 mmHg without significant side-
These types of monitoring havebeennshown 11
to provide a better measure of cardiovascular effects.
Suggested dosage: 100 mg twice/day
risk than manual blood pressure readinngs Om
mega-3s: Supplements of these essential fatty acids
1
taken in the office or clinic. cons istently cut blood pressure in clinical trials. Higher
i
If, after careful monitoring, it turnsout doses
sappear to have the most dramatic effects, but even
that your blood pressure is unhealthilyy lo 12
ower doses can lead to significant reductions.
high, there are a number of simplesteppsyou Suggested dosage: 3 to 15 g/day total omega-3s
can take to lower it, providing thereisnnot Gr ape seed extract: Results from 16 trials involving
a specific cause such as kidney diseaseora more than 800 people show that grape seed extract has a
t
hormonal disorder. Here are somenatural beneficial effect on blood pressure. 13
w
remedies and lifestyle changes to try,with Suggested dosage: 150 to 300 mg/day
goodevidenceofsuccess.
60 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ

FAMILY HEALTH
HEALTH




GO FOR DARK CHOCOLATE



Just a couple of squares a day (about 0.2 oz or 6 grams)
can lower blood pressure in people with mild hypertension
without any effects on body weight. But it’s got to be the dark
14
stuff; white chocolate has no effect. Choose chocolate with a
cacao content of 70 percent or more for maximum benefit.






GET



MOVING



Aerobic exercise,
which includes
walking, running,
cycling, dancing
and swimming, is
a powerful natural
way to reduce
15
blood pressure. If
you’re not already
physically active,
find an activity you
enjoy and aim to do
An ancient Chinese method of
movement and breathing control, at least 20 minutes
qigong was found to slash blood pressure each day.
readings after 10 weeks in a trial of
16
people with mild hypertension. Tai chi,
a related technique, also appears to have
MEDITATE 1 Curr Hypertens Rep, 2008; 10:
blood pressure-lowering effects. 17 REFERENCES
355–8; Clin Exp Pharmacol Physiol,
CHECK YOUR MEDS In a four-month trial of 2 2014; 41: 46–53
Lancet, 2002; 359: 1969–74
J Hypertens, 1991; 9: 465–73; J
3
Transcendental Meditation (a form
Hypertens, 1992; 10: 195–9
Various drugs may cause of silent mantra meditation) in heart 4 J Nutr, 2013; 143: 818–26
high blood pressure, so check disease patients, the meditators saw a 5 Adv Nutr, 2017; 8: 830–8
with your doctor whether any significant reduction in their systolic 6 Am J Clin Nutr, 2008; 87: 323–31
Food Sci Nutr, 2019; 7: 2271–9
7
medication you’re on could be a blood pressure compared to the 8 Postgrad Med, 2014; 126: 37–43
cause of your high readings, and control group. 18 9 Indian J Med Res, 1999; 110: 27–9
10 J Nutr, 2016; 146: 389S–96S; BMC
investigate natural alternatives Cardiovasc Disord, 2008;8:13
whenever possible. Here are 11 J Hum Hypertens, 2007; 21:
297–306
some drugs to watch out for: 12 Circulation, 1993; 88: 523–33
• Oral contraceptives 19 13 Medicine (Baltimore), 2016; 95:
• Tricyclic antidepressants 20 e4247
14 JAMA, 2007; 298: 49–60
• Decongestants such as 15 Medicine (Baltimore), 2017; 96:
pseudoephedrine 21 e6150
16 Am J Chin Med, 2003; 31: 489–97
•Stimulantssuch
17 J Altern Complement Med, 2003;
asmethylphenidate 9: 747–54
(Ritalin) 22 18 Arch Intern Med, 2006; 166:
( (Ritalin)
1218–24
19 J Clin Hypertens (Greenwich), 2017;
19: 1032–41
20 Am J Cardiol, 1992; 70: 1306–9
21 J Fam Pract, 2017; 66: E1-E2; Arch
Intern Med, 2005; 165: 1686–94
22 Int J Environ Res Public Health,
2018; 15. pii: E1789



FACEBOOK.COM/WDDTYAUNZ ISSUE 04 | FEB/MAR 2020 | WDDTY 61

FA MI LY
FAMILY HEALTH












TOP 4 REASONS


Why WOMEN need to include



RESISTANCE TRAINING in their workouts.





From master trainer Andrew Griffin, director of GRIFFIT

Outdoor Fitness + Pilates and creator of 28 Day BODY BLITZ.












Lose body fat quickly
inally, women

utilising resistance Muscles are fat-burning machines; the more definition. This increased muscle mass will
Ftraining is building muscle you have, the more calories you burn raise your metabolic needs leading to an

momentum. More and more every day at rest. Resistance training helps increased number of calories burned daily,
build muscle, as well as increasing bone even at rest. Not only will this assist you
of my female members
density, enhancing function, and creating in losing weight, but more importantly in
are regularly picking up
a toned appearance. Why wouldn’t you keeping it off.
resistance bands, dumbbells choose an exercise with so much upside?
and core bags, increasing Resistance training will help increase your

their strength and power, metabolism by 15-25 calories for every
and LOVING the results. kilogram of muscle you gain.

But even with its increasing It is important to note, when you are
increasing muscle mass while losing fat,
popularity, there’s still
it may not reflect right away on the scale.
a camp of firm believers
However, you will notice that you are losing
spreading the message that, centimetres while gaining strength and

“lifting weights will make
me bulky and masculine.”

I’m here to crush that Gain strength without the bulk

argument with science, once
and for all. Being a woman Hands up if you’ve ever asked a trainer this look bulky.”
question??? Strength training not only sheds
who lifts heavy weights
“I don’t want to get big and bulky. I just centimetres where you don’t want them;
won’t make you bulky, or
want to tone the muscle I already have.” it also allows you to build in places where
give you a manly physique. Many women are afraid to lift weights you do. Genetics aren’t the only factor in
In fact, it’ll do just the because they are afraid of getting bulky, your body’s appearance, you can control

opposite: It’ll tighten and and by that, they generally mean gaining your appearance through regular

tone all over your body, burn a significant amount of muscle mass. My resistance training! It can help you
fat, and speed jump your argument here is always that “women don’t slim down, tone up, and create
have the same hormone profile as men, and curves in places that you’ve never
metabolism.
therefore cannot gain enough lean mass to had curves before!




62 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ

FAMILY HEALTH
HEALTH


Burn calories, all day long



Strength training also helps you burn more calories throughout the day – even while
calories and speed up your metabolism, you’re not working out. The higher your
which means you lose more body fat. Your RMR, the faster you burn fat, and the quicker
metabolism is the rate at which your body you lose weight.
processes food for energy. When female’s In addition to strength training and a

strength train, your metabolism goes nutritious diet, drinking green tea and ice
through the roof! In fact, studies have shown water every day are also great for boosting
that regular strength training can increase your metabolism throughout the day—
your RMR (Resting Metabolic Rate) by about making way for optimal fat loss.

5%. This means your body burns more







































Decrease chances of osteoporosis



Did you know that resistance training, not coordination, both critical elements

just walking or doing aerobic activity, can in preventing falls, which can lead to
help protect your bones and prevent osteoporosis-related fractures.
osteoporosis related fractures? Age-related muscle loss, called sarcopenia,
Strength training has been shown is a natural part of aging. After age 30,

to not only prevent bone loss, you begin to lose as much as 3% to 5% per
it may even help build new decade. Most women will lose about 30% of
bone. their muscle mass during their lifetimes.
Maintaining strong Less muscle means greater weakness and
muscles through less mobility, both of which may increase

resistance training, your risk of falls and fractures. A 2015 report
helps to from the Australian Society for Bone and
maintain your Mineral Research found that people with
balance and sarcopenia had 2.3 times the risk of having

a low-trauma fracture from a fall, such as a
broken hip, collarbone, leg, arm, or wrist.
In addition, regular intake of calcium,
vitamin D, and other micronutrients play a
vital role in building up and protecting
your bones.




FACEBOOK.COM/WDDTYAUNZ ISSUE 04 | FEB/MAR 2020 | WDDTY 63

TIVES



RECIPES





FOR A HAPPY






GALLBLADDER











After years of gallbladder

troubles, Juliet Sullivan devised Low-fat pancakes
a diet that will keep In this recipe I use a sugar alternative 2 Whisk the egg white, milk and
because it’s best to avoid sugar vanilla extract in a small bowl.
your digestion generally. You can omit it altogether if 3 Add the wet ingredients to the dry

running smoothly, you don’t want your pancakes sweet. and stir well.
4 Heat a nonstick frying pan for a
even after surgery Ingredients couple of minutes on high, then squirt

½ cup (75 g) gluten-free flour a few sprays of the oil spray into the
pan (or a few drops of water if you are
1 Tbsp stevia
steam frying).
¼ tsp baking powder
fyousufferfromgallstonesoragrumbling 5 Immediately pour your batter into
gallbladderasIdidbeforeIhadmygallbladderout, ¼ tsp salt the pan and cook until bubbles form
whetheryouhaveoptedfornaturaltreatmentor 1 large egg white and the edges appear dry, then flip
Iyouarewaitingforsurgery,youwillneedtowatch ½ cup (118 mL) skimmed milk and cook for another 1–2 minutes.
yourdiet. ¼ tsp vanilla extract
Althoughexpertsbelievethatano-fatdietcanbe Small amount of coconut or olive oil To serve:
harmful,itdoesseemtobeuniversallyacceptedthat cooking spray, or water for steam Add blueberries, bananas, raspberries and
cuttingdownonfatintakereducesthelikelihoodofa frying pomegranate seeds. Drizzle with honey
for a little extra indulgence.
gallstoneattack,as,withoutfat,thegallbladderwillnot
bestimulatedtoreleasebileintothesmallintestine. 1 Mix the flour, baking powder and
Thegallbladdercollectsandstoresbile,madebythe salt in a large bowl. Add the stevia or
liverasaresultofitsmanydetoxificationprocesses.It sugar.
thenreleasesthebileintothesmallintestinewhenfood
entersfromthestomach.
Thishelpswiththedigestionoffoodbecausethe
gallbladdercontainsbilesaltsandothersubstances Herearesome Bolognese by replacing • Make your own
thatneutralizetheacidiccontentsofthestomachas easywaysto the meat with lentils, dressings using low-fat
theyarriveintheduodenum(thefirstpartofthesmall kidney beans and yogurt, lemon/lime juice
intestine)andemulsifyandbreakdownfat. cutdownon mushrooms. and herbs.
Thebileduct,whichconnectsthegallbladderto fat: • Use only “good” oils • Remove all visible
thesmallintestine,canbecomeblockedbygallstones, or oil spray like olive or fat and skin from meat
makingitdifficultforbiletobereleasedfromthebile • Avoid processed foods coconut when cooking. and choose leaner cuts.
duct.Thisiswhatmaycausesymptoms—theextreme and cook from scratch • If you are cooking I avoided all red meat
pain,bloating,nauseaand whenever possible. This anything that sticks to while I waited for my
vomitingassociatedwitha will give you control over the pan, use a few drops operation, but I did eat
gallstoneattack. how much fat goes into of water rather than oil. some poultry and fish.
your food. This is known as steam • Avoid eating out, but
• Check labels for high frying. I have also used if you do, ask the kitchen
Excerpted fromThe fat content. wine to ‘fry’ food. Wine to dry roast, grill or bake
Gallstone-friendly • Bulk out meals with adds moisture as well your food. Some will
y
Diet by Juliet Sullivan vegetables and pulses. as flavor. Most of the agree to do this.
(Hammersmith Health For example, you could alcohol will burn off in • Avoid sauces, dressings
Books, 2019)
make a gallstone-friendly the cooking process. and gravies.
REFERENCES
1 BrJGenPract2004;54:574–9


64 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ

ALTERN





Penne perfecto Gooddigestion So if you no longer have a
gallbladder, she suggests
withoutagall the following:
Ingredients 1 Cook the pasta according to the

2 cups (125 g) gluten-free, whole- package instructions. bladder:what • Minimize consumption of
grain penne (or whole-grain pasta 2 Meanwhile, heat a frying pan on todoaftergall dairy products and grains,
of your choice) medium heat for 2 minutes, then bladderremoval particularly gluten
1 tsp dried oregano coat the base with the cooking • Check out any food
1 tsp dried thyme spray (or wine/water). According to Dr Sandra allergies or sensitivities,
particularly if you’re still
1 tsp chili flakes 3 Add the oregano, thyme, chili Cabot, MD, and Margaret having pain after the
2 garlic cloves, crushed and garlic and sizzle gently. Jasinska ND in their book, surgery. Besides gluten and
Coconut or olive oil cooking spray, 4 Cut the cherry tomatoes into Save Your Gallbladder dairy, you should also be
or water/wine for steam frying quarters, then add to the pan with Naturally and What to Do suspicious of eggs, pork,
12 cherry tomatoes the canned tomatoes and tomato if You’ve Already Lost It: onions, corn and soy.
purée; cook about 5 minutes, until “A significant number of
7 oz (200 g) can of chopped • Eat some good fats, while
tomatoes the cherry tomatoes are soft. patients who have had strictly avoiding the bad
5 Add lemon juice, salt and pepper. their gallbladder removed
1 Tbsp tomato purée fats. Although your doctor
6 Drain the cooked pasta, and then continue to suffer with pain
Juice of 1 lemon may recommend a low-fat
stir into the sauce. and digestive problems.
Salt and pepper According to a study diet after surgery, Dr Cabot

published in the British says that is potentially
Journal of General Practice, harmful because we
all need good fats. She
it was found that having recommends eating
the gallbladder surgically
removed does not always “moderate quantities”
relieve upper abdomen of extra virgin olive oil,
coconut milk, avocados,
pain. 1
“Without a gallbladder, nuts and seeds.
your liver continues to • Eat some bitter and sour
foods, such as lemons,
manufacture bile, but
there is no longer a place limes or salad vegetables
to store it or concentrate it. like radicchio lettuce,
chicory, endive and
Therefore bile continually
slowly trickles into the dandelion leaves. They help
intestines. If you eat a fatty you digest fats.
• Have digestive enzymes
meal, you will not be able with every meal as well
to secrete a large enough
amount of bile into your as an ox bile supplement
with each meal, to counter
intestines, therefore the fat indigestion, diarrhea or
will be poorly digested.
“This means many light stools.
people experience • Take a daily vitamin D3
supplement, since vitamin
diarrhea, bloating, nausea
or indigestion. Some D stores are often poor in
common symptoms of people with compromised
digestion.
poor fat digestion are dry, Suggesteddailydosage:5,000IU
brittle hair; dry skin and • Take taurine, an amino
premature aging of the acid needed for producing
skin; weak nails and bile, which will also aid
painful joints.” digestion and help prevent
If you don’t digest fat stones forming in your liver.
well, says Dr Cabot, you • Investigate a good quality
won’t be able to digest liver tonic, such as Livatone.
essential fatty acids or the It should contain St Mary’s
powerhouse fat-soluble thistle, dandelion root and
vitamins, like vitamins A, E globe artichoke leaves—
and D.
all of which increase bile
production and flow.




FACEBOOK.COM/WDDTYAUNZ ISSUE 04 | FEB/MAR 2020 | WDDTY 65

ALTERNATIVES
AL TE RN




Grilled fish and greens with

capers and lemon salsa


Ingredients 3 Meanwhile, for the salsa,
4 whitefish fillets (e.g. cod, trim the skin off half the
sea bass, hake, haddock), lemon, slice the peeled lemon
sustainably sourced into thin rounds, and then cut
2 cups (350 g) tenderstem the rounds into small wedges,
broccoli discarding any seeds; put
1 cup (150 g) trimmed green these in a bowl.
beans 4 Finely chop the parsley and
1 bunch spring onions mix with the lemon and a few
Coconut or olive oil cooking sprays of the oil.
spray 5 Drain the capers, add to the
Salt and pepper lemon and parsley mixture
1 lemon with some salt and pepper and
Small bunch fresh parsley mix well.
1 Tbsp capers 6 Add the fish on top of the
vegetables, then grill for 4–5
To serve:
minutes more (or longer,
Lime wedges
depending on the thickness of
Sweet potato risotto Steamed rice the fish fillets) until the fish is

just cooked and the vegetables
Ingredients 3 Bring to a boil, then reduce 1 Heat the grill to high, then are soft and sweet.
For the rice: to a simmer, cover and cook coat the fish, broccoli, beans 7 Squeeze over the remaining
and spring onions with a few
2¼ cups (500 g) brown rice for around 40 minutes or sprays of oil and season well lemon and serve with the salsa
3 cups (700 mL) water until the liquid has been with salt and pepper. and lime wedges.
½ cup (118 mL) low-fat absorbed. 2 Put the vegetables in a large
coconut milk 4 Meanwhile, chop three shallow baking tray, reserving
2 Tbsp apple cider vinegar of the sweet potatoes into the fish, and grill on high for 4
bite-size chunks, place them
Salt minutes.
on a baking tray and coat
For the sauce:
them thinly in cooking spray;
4 large sweet potatoes then add salt, pepper and
Coconut or olive oil cooking cinnamon and put the tray in
spray the oven for 30 minutes.
1 cup (236 mL) water 5 Peel the fourth sweet
Salt and pepper potato, cut into bite-size
1 tsp cinnamon chunks and place in a
1 Tbsp apple cider vinegar steamer until very soft.

3 Tbsp nutritional yeast 6 Once the steamed potato is
cooked, add to a blender with
1 Tbsp ground cumin
1 cup (236 mL) water plus
Juice of 1 lemon
the remaining apple cider
3 garlic cloves
vinegar, yeast, cumin, lemon
Handful of fresh cilantro juice, garlic, salt and pepper
(coriander)
and blend until smooth.
1 cup (225 g) spinach 7 Once the rice is cooked, stir

in the blended mixture along
1 Preheat the oven to with the roasted sweet potato
350°F/180°C, then put the chunks, cilantro and spinach.
rice into a large saucepan 8 Allow to cook until the
with 3 cups (700 mL) of spinach has wilted, then serve
water. immediately.
2 Add the coconut milk, 2
Tbsp of apple cider vinegar
and salt.




66 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAU UNZ

ALTE





Chocolate brownies


Ingredients
Coconut or olive oil cooking spray

1 cup (128 g) gluten-free flour
¹⁄ cup (35 g) unsweetened cocoa powder
³
½ tsp salt
½ tsp baking powder
¼ tsp baking soda/bicarbonate of soda
¼ tsp ground cinnamon

½ cup (125 g) brown sugar or 1 cup stevia
¼ cup (30 g) fat-free dry milk powder
1 egg white, slightly beaten

Nearly no-fat banana bread 1 cup (255 g) unsweetened apple sauce (recipe
below left)
1 tsp vanilla extract
Ingredients 2 In a large bowl, stir together flour,

Coconut or olive oil cooking spray sugar, baking powder, baking soda 1 Preheat the oven to 350°F/180°C. Lightly
1½ cups (200 g) gluten-free flour or and cinnamon. coat an 8×4 inch (20×10 cm) baking pan with
whole-wheat flour if tolerated 3 Add the egg whites, bananas cooking spray and then set it aside.
¾ cup (140 g) caster sugar or 1½ and apple sauce and stir until just 2 In a large bowl, sift together the flour,
cups stevia combined. unsweetened cocoa, salt, baking powder,

1¼ tsp baking powder 4 Pour the batter into the prepared baking soda and cinnamon until well mixed,
½ tsp baking soda/bicarbonate tin. Bake in the preheated oven for 50 then set the bowl aside.
of soda to 55 minutes, until a skewer inserted 3 In a medium bowl, beat together the sugar,
½ tsp ground cinnamon into the center of the loaf comes out fat-free dry milk powder, egg white, applesauce
clean.
2 egg whites and vanilla extract with a spoon until well
5 Turn out onto a wire rack and allow
3 ripe bananas, mashed combined.
to cool before slicing. 4 Stir the wet mixture into the dry mixture,
4 Tbsp apple sauce (recipe below)
mixing just until the dry ingredients are well
Top tip: If your bananas are already black
1 Preheat the oven to 350°F/180°C. but you can’t make a cake right away, moistened. Do not over-mix—once they are
Lightly grease an 8×4 inch (20×10 simply peel them and pop them in the moist, stop mixing.
cm) loaf tin with a few pumps of the freezer. Defrost the bananas whenever 5 Spread the brownie batter evenly in the
you’re ready to bake prepared baking pan and bake in the oven for
cooking spray.
20 to 25 minutes or until a toothpick inserted in
the center comes out clean.
6 Cool on a wire rack and give the brownies a
Unsweetened apple sauce light dusting with powdered sugar, if desired.


Ingredients 1 Peel, core and chop the apples (or
4 medium cooking apples you can leave the skins on if
1 cup (235 mL) water preferred).
½ tsp cinnamon 2 Add the apples to a saucepan with
the
c
1 Tbsp lemon juice the cinnamon and lemon juice.
Add half of the water, and then
top up with more during cooking
as n eeded (to get the desired
cons
sistency).
3 ing to a boil, reduce the heat,
3 Br
e
cov er and then simmer gently for
25–3
30 minutes until apples are soft.
4 ash it all together using a potato
4 4 4 Ma
mas her or hand blender.
5 ave to cool and transfer to a jar.
5 Lea
Stor e in the fridge until needed. It
uld keep for up to 7–10 days.
shou




A
.COM
OK COCOM.COM DTYAUNZZ Z ISSUE 04 | FEB/MAR 2020 | WDDTY 67
U
NZ
NZ
U

Reversingthe










sight stealer

























































































68 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ

AT
ALTERNATIVES
IV
ES

nthe spring of 2018, Connie Coker, 72, of High Falls, New York,
awakened to a gray cloud obscuring her central vision. Immediately she
called her ophthalmologist, who examined her the next day. Concerned,
he referred her to a retinal ophthalmologist who confirmed the diagnosis
of macular degeneration.
The retinal specialist injected her affected eye with Eylea, an anticancer ThestagesofAMD
drug designed to block what’s known as vascular endothelial growth Macular degeneration, also known as
factor (VEGF)— a signaling protein produced by cells that stimulates the age-related macular degeneration or
formation of blood vessels, in this case in the retina. After the injection, he AMD, is the slow deterioration of cells in
told her to come back in a month. the macula, a tiny yellowish area near
Eylea, which costs an average of $2,000 per injection, is one of three the center of the retina where vision is
popular injectible anticancer drugs used for macular degeneration, most focused.
along with Lucentis and Avestin. They all have numerous side-effects; In later stages, this decline in macula
Eylea negatively impacts over 30 percent of those given it. health often shows up as a shadow or
Side-effects include burst blood vessels in the eye, eye pain after the cloud affecting the central visual field
injection, cataracts, watery eyes, blurred vision, swelling of the eyelids, needed for everything from driving,
vitreous detachment (a condition where the gel-like substance that fills the reading and writing, to watching
inside of the eyeball shrinks and separates from the retina), eye “floaters,” movies and identifying faces.
increased pressure within the eye, light sensitivity and sudden numbness Another problem that occurs with
or weakness, especially on one side of the body, as well as sudden severe macular degeneration is that straight
headache, confusion and problems with speech or balance. lines in the centre of one’s vision
After a follow-up eye scan, Connie’s doctor recommended doing become crooked or wavy. Peripheral
another injection, and from then on she had injections every two months. vision—vision to the sides—is usually
“Sometimes there would be fluid and blood in there, and sometimes left undisturbed.
there wouldn’t,” she said. “But his protocol recommendation was always There are three stages of macular
the same, to continue with the injections.” degeneration and two names for it.
The doctor carried on with his Early and intermediate AMD are known
A few pioneering doctors are recommendation, even when Coker as “dry” macular degeneration. Early

using a mix of diet, supplements, developed a severely infected eye from AMD typically presents with changes to
an injection she quite possibly didn’t the retinal pigment epithelium (RPE),
acupuncture and more to reverse need—an infection that required the cell layer that nourishes retinal

macular degeneration. surgery to correct. neurons, the cells responsible for vision,
At this point, Coker began seeing as well as the presence of small, hard
Cate Montana investigates Dr Marc Grossman, optometrist, New fatty deposits called drusen underneath

York state-licensed acupuncturist, and the macula.
coauthor of Natural Eye Care: Your Guide to Healthy Vision and Healing. Intermediate AMD is characterized by
Grossman started her on a regime of acupuncture, nutrient-rich foods, continued RPE deterioration and the
supplements and Chinese herbs to help stabilize her condition, and after presence of large, soft drusen, which
an examination that showed her retina to be clear of blood and fluid, he further break down the macula cells.
recommended that she stop the injections and continue with monthly Soft drusen are the usual precursor
checkups to monitor the situation. to advanced AMD, also known
After coping with the infection, Coker vowed never to have another as “wet” macular degeneration,
injection. Recently she switched to another retinal ophthalmologist where something called choroidal
who is collaborating with Grossman, and who recognizes the value of neovascularisation occurs—a condition
acupuncture and nutritional supplements for macular degeneration. where abnormal blood vessels begin
Says Coker: “I’m very optimistic based on my history working with Dr to grow toward the macula, frequently
Grossman that I won’t have to have another injection.” leaking blood, obscuring vision and

breaking the macula down even further.
Causes of AMD If left untreated, wet AMD results in
For decades, little was known about the cause of AMD aside from the rapid vision loss and eventual blindness.
fact that it is age-related and affects a higher percentage of women of On average, approximately 10 to
European descent than men and other ethnicities. Today, studies have 15 percent of cases of dry macular
shown that diet and lifestyle are also major contributors to the disease. degeneration progress to the stage of
“Macular degeneration is starvation of the retina, such that we’re not wet macular degeneration.
able to use nutrients that we take in in an effective and efficient way,” says
Grossman. “And we’re not getting the carotenoids that we need. Frankly,
I think that the first approach for macula health is nutrition and diet, then
acupuncture and microstimulation. But if I had only one approach I
couldtake,Iwouldgowithnutrition.”


FACEBOOK.COM/WDDTYAUNZ ISSUE 04 | FEB/MAR 2020 | WDDTY 69

Testimonial Signs of AMD

Rivah D. from New York
After detecting early signs of macular degeneration, a Macular degeneration is the Fluorescein angiography
condition New York resident Riva said she watched steal the leading cause of vision loss requires injecting fluorescent
vision away from her mother, her eye doctor recommended and blindness in the US and yellow-green dye into the veins.
that she begin taking Dr Marc Grossman’s herbal Advanced UK, affecting approximately When the dye reaches the
Eye & Vision Support Formula. “At a six-month check-up, there 11 million men and women in interior blood vessels in the eye,
was improvement,” she says, “and after a year, all signs of the US, 600,000 in the UK and it highlights abnormal growth of
1
macular degeneration are gone! I’m so relieved. Getting older, 170 million people globally. blood vessels in the retina and
as my mother used to say, is not for sissies. Feeling like there Because of the rapid aging of the retinal bleeding.
are some conditions that are not inevitable gives me strength population, AMD is on the rise. You can self-test for AMD by
for the journey.” Optometrist Dr Marc Grossman viewing something called the
estimates that by 2030, as Amsler grid, a chart with black
many as 30 million people in lines and a black dot in the

Macular degeneration is the number one reason for the US could suffer from the center. (You can take the macular
irreversible blindness in the United States, and by the disease. AMD is most commonly degeneration test at this website:
year 2030, Grossman says there will be almost 30 million diagnosed among older people of www.allaboutvision.com/
Americans struggling with the condition because European descent, affecting more conditions/amsler-grid.htm)
there’s no real drug or healing protocol for dry AMD— women than men. AMD, even in its early stages,
injections are only used when dry AMD has advanced to makes the central portion of the
wet AMD (see box, page 69). Earlydetectioniscrucial grid blur and causes many of
One of the few things ophthalmologists and retinal Because AMD is painless and has the grid lines to appear wavy.
specialists recognize as working for dry macular few, if any, symptoms early on, There is also something called
degeneration is something called ARED vitamins, a it is difficult to detect in its early an OCT test—optical coherence
combination of vitamin C, vitamin E, beta carotene, zinc stages (when something can be tomography— of the macula,
and copper discovered by researchers involved in the done to halt and even reverse its which can pick up very early signs
Age-Related Eye Disease Study (AREDS) back in 2001. progress). The only safeguard is of macular degeneration.
Grossman, however, is clear that this approach to have regular eye exams. AMD progression is slow, taking
is far from enough (see box, page 72). “Lutein, If small amounts of drusen years. But in some cases, vision
zeaxanthin, mesozeaxanthin and astaxanthin are all (fatty lipid deposits under the loss can be sudden.
vital carotenoids we rarely get enough of,” he says. macula) are found, the standard
Carotenoids are a class of yellow, orange or red fat- care procedure calls for the REFERENCES
soluble pigments that give red and yellow peppers and attending physician to wait for 1 Eye Vis (Lond), 2016; 3: 34
wild-caught salmon their distinctive color. signs of increasing drusen before
“Kale is the number one food for preventing and taking action, which often can
mitigating macular degeneration, along with orange involve a fluorescein angiography
peppers and other green leafy vegetables and dark fruits test to examine the condition
like blueberries and grapes,” he adds. of the retinal blood vessels
surrounding the macula.

Recharging the battery
Next to diet and nutrition, Grossman says stimulating
blood circulation to the eyes and making sure the
photoreceptors in the eye easily drain are the best
strategies for preventing AMD and controlling and
reversing dry macular degeneration. microstimulationto
“That’s why I also use microcurrent stimulation in treatpatientswith
addition to diet and regular acupunture,” he says. “It maculardegeneration.
increases levels of ATP, the cellular energy in the retina, “Opinionsvarywildlyabouttheeffectiveness
and helps more with the circulation.” ATP, adenosine ofmicrocurrentstimulationformaculardegeneration,”
triphosphate, is a crucial molecule that provides energy Rosenfarbsays.
to all living cells. “Ithinkitcanbeveryuseful,andpeopleimprove
Microstimulation of the eye is a technique where inmorethan50percentofcases.Ihaven’tseenany
microelectrodes stimulate a small, local population of caseswheretheAMDhasgottenworsefromusing
neurons by passing a small electrical current through it.However,ifsomebodyhasseveredryeyesthere
energy meridian points surrounding the eye. mightbeaconsiderationbecauseyou’redealingwith
Dr Andy Rosenfarb, founder and clinical director electricity.
of Acupuncture Health Associates in Westfield, “Basicallytheideaofmicrocurrentisitstimulates
New Jersey, is an international expert in the field of alltheacupuncturepointsaroundtheeyestoincrease
Chinese Medical Ophthalmology who regularly uses bloodflow.Bydilatingthebloodvesselsandstimulating


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ALT



Testimonial Whatcausesmaculardegeneration?

Bob D. from Texas
Bob has cataracts in both eyes and had been diagnosed with The most common cause of Eat the right fats: Studies show
macular degeneration. He ended up seeing Dr Grossman, who macular degeneration is aging that diets high in saturated fatty
prescribed herbal formulas and special eyedrops. After just three and a deterioration of the cells acids (SFA), polyunsaturated
weeks of treatment, he says he cannot believe the improvement of the retina. Research also fatty acids (PUFA) like omega-6
in his vision. “Three weeks ago I was leery of driving my car when shows a strong association oils and monounsaturated
it was overcast, and now I can see very clearly,” he says. “It is between advanced macular fatty acids (MUFA) lead to an
amazing having my eyesight back!” degeneration and the presence increased risk of AMD, while
of a specific genetic variant of people who eat diets high in
the immune-regulating protein omega-3 and low in omega-6
the nerves around the eyes, it wakes up the dormant complement factor H (CFH). 1 fats are at decreased risk
cells and gets the ATP going, kind of like a recharge.” Almost half of patients studied of AMD.
5
Rosenfarb likens the use of microstimulation to with advanced AMD—most of
charging your cell phone. The cells around the eyes are European descent—had this Get regular eye exams, to
like batteries, and just like batteries, they can lose their gene variation. check whether you have
charge and go dormant. fatty deposits called drusen.
But you don’t have to give up on them—you just have But here are some other risk The presence of drusen is
to charge them again as you would a battery. “If you have factors you can control yourself: related to a person’s risk
cells that are weak, the charge is going to help you,” he of developing AMD, and is
says. “If you don’t and your situation is more advanced, Don’t smoke: Other than age, one of the major signs that
it’s probably not going to help.” smoking is the risk factor most macular degeneration may be
Lifestyle changes are also an important factor in consistently associated with occurring.
maintaining macular health. Because the macula AMD. 2 “Hard” drusen, which are
receives the highest blood flow of any tissue in the body Eat your greens: Poor nutrition small and distinct from one
in proportion to its size, anything that reduces the rich and a lack of antioxidant-rich another, may not cause vision
blood and oxygen supply to the eyes, such as lack of foods such as leafy greens in problems for a long time, if at
exercise, smoking and oxidative stress (an imbalance the diet have been linked to all. “Soft” drusen, by contrast,
between free radicals and antioxidants in your body), macular degeneration. 3 are large and clump together.
1
can negatively impact the macula. It is the soft type of drusen that
Says Grossman, “Even when advanced AMD has Lower your blood is known to be the precursor to
6
developed, healthy lifestyle choices and targeted pressure: Hypertension and AMD.
supplementation can still play a major role in slowing atherosclerosis, or hardening
down and stabilizing the AMD. But lost vision, due of the arteries, are also
4
to retinal cells no longer living, cannot at this time be contributing factors.
regenerated, though excellent research such as with “When the drusen
stem cells and the regeneration of lost retinal cells is accumulates, it clogs the
underway. eyes like cholesterol will
“Keep in mind that patients can sometimes clog the heart,” says Dr
experience improved vision, as retinal cells that are not Andy Rosenfarb, a Chinese
active may still be alive, but low functioning. These cells Medical Ophthalmologist
can be stimulated and helped to become more active in Westfield, New Jersey.
through diet, exercise, microstimulation and targeted (Drusen are fatty deposits
supplementation.” that collect under the
macula in the eye.)
Emotional and spiritual components “The majority of
Grossman also believes there are clear emotional macular degeneration
and spiritual aspects behind AMD—something that cases are highly linked to
Western medicine often fails to take into consideration. cardiovascular disease. I
“On the emotional level, the macula in Chinese tongue-in-cheek call it ocular-
medicine has to do with earth elements,” he says. vascular disease.”
“The earth element is related to the stomach and the REFERENCES
spleen, and that has to do with nourishing yourself. I 1 Int J Epidemiol, 2012; 41: 250–62
2 J Ophthalmol, 2013; 2013: 895147
find it’s people who are caretakers—who take care of
3 JAMA, 1994; 272: 1413–20
other people before they take care of themselves—that 4 Clin Interv Aging, 2017; 12:
often experience macular degeneration.” 1579–87
5 Arch Ophthalmol, 2001; 119:
This might not be as far-fetched as it first seems to 1191–9
some people, especially considering the statistically 6 Prog Retin Eye Res, 2016; 53:
70–106
significant difference between the number of men and


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Testimonial

Adah H. from Massachusetts Supplementsto
Adah was being treated with injections for wet macular takeformacular
degeneration in both eyes until her doctor told her the left eye degeneration
had become untreatable due to scar tissue that was not caught The following dietary
in time. supplementation of
She heard about microstimulation treatment, and in carotenoids, antioxidants,
February 2016 she decided to purchase a microcurrent vitamins and trace elemen is
stimulation device from Dr Grossman for home use, faithfully recommended by opthamoologist
following the instructions to treat her eyes four times a day. and acupunturist Dr Marc
After about three or four months of self-treatment, she started Grossman for improving overall
noticing the clapboard siding on houses. “It seemed to happen eye health. Gut health is also
s
all of a sudden,” she says. “Every house now stood out and important. nerve fibers in the eyeeye
fibers
in
the
nerve
practically shouted with their long horizontal lines.” “Health is determined not only Suggesteddailydosage:2,000–6,000
Then she says she started noticing colors that had long since by what you eat but by what mgdaily
faded from her vision. “Red cars were redder; same with the you absorb,” he says, “Paying Grapeseed extract: Strengthens
color blue. The string that holds my glasses around my neck, attention to how you feel after blood vessels
which I thought was black, suddenly turned green—small little you eat, to the quality of your Suggesteddailydosage:150–300mg
colored things showed up.” digestion and elimination, will daily
Most exciting was the change in her reading ability. give you clues as to how well you Veryimportant
“After using an extra-strength magnifying glass to read the are assimilating your food and its The following compounds are
newspaper, now I can read the newspaper with just my nutrients.” also beneficial for eye health.
reading glasses. Writing checks and balancing my checkbook is He also advises caution when Dr Grossman recommends the
easier, and I can see the lines much better.” suggested daily dosages listed
buying commercial supplements, below.
as they can contain additives like Cyanidin-3-glucoside: 2–5 mg
dyes. Read the labels and make
women who develop AMD. The condition occurs far Vitamin B6: 100–200 mg (as
more often in women than men of all ethniticies. sure your supplements are high pyridoxal 5’-phosphate)
Spiritually, Grossman says, many of the people who quality and contain only what Vitamin B12: 1–5 mg (as
come to him with AMD are not only not taking care they should. methylcobalamin)
themselves, they carry an almost martyr-like mentality. Essential Vitamin D3: 2,000–5,000 IU
“So often I see the theme ‘I don’t deserve’ in these Vitamin E: 100–400 IU alpha-
patients. So I always recommend to these kinds of Lutein and zeaxanthin: These tocopherol and 200 mg gamma-
people to learn to nurture themselves. I have them take two carotenoids make up tocopherol (from natural sources)
baths with lavender at night and do a lot of self-care.” the macular pigment in the Bilberry: 100–200 mg
For most people dealing with macular retina and help protect against (standardized extract)
degeneration—facing the frightening prospect of damaging blue light as well as Soy isoflavones: 135–270 mg
losing their vision in one or possibly even both eyes— acting as powerful antioxidants R-lipoic acid: 300–900 mg
Suggesteddailydosage:Lutein,10–20
taking lavender baths, eating lots of kale and taking mgdaily;zeaxanthin,3–8mgdaily. Beta carotene: 25,000 IU
supplements seems a small price to pay. Takewithfoodorasmallamountofoil Ginkgo biloba: 120 mg
Robert Essman, 67, of Stamford, Connecticut, Astaxanthin: Has a high Glutathione, reduced: 500–900
was diagnosed with macular degeneration after he antioxidant effect mg per day. Best to take
experienced a severe buildup of blood that formed a Suggesteddailydosage:6–12mgdaily sublingually (dissolving under the
swelling in front of the retina in one eye. Mesozeaxanthin: Helps central tongue)
“They wanted to do an anticancer drug injection in vision in the retina Taurine: 750–1,000 mg
my eye,” he says, “and I’d heard there is only a really small Suggesteddailydosage:10mgdaily N-acetyl-carnosine eye drops:
percentage of people that it helps. I was willing to try Vitamin C: Scavenges free 1–2 drops, 1–4 times daily
anything other than that crazy stuff. So I spent about 18 radicals Lycopene: 3 mg
months working with Dr. Grossman, and it got better Suggesteddailydosage:1,000–2,000 Melatonin: 3 mg
and dried up. mgdaily(bufferedandascorbate) Zinc: at least 10 mg
“Frankly, I think at this point I’d be blind if I’d gone Resveratrol: Helps strengthen
theotherregularroute.” blood vessels and reduce Helpful
inflammation
REFERENCES Green tea: 500–750 mg per day
Suggesteddailydosage:150mg–175
1 Biomed Res Int, 2014; 2014: mgperday CoQ10: 100–200 mg per day
768026 Selenium: 200 mcg per day
Omega-3 fatty acids: These
RESOURCES form primary parts of retinal Digestive enzymes: follow
DrMarcGrossman:www.naturaleyecare.com photoreceptors (vision cells) and the recommended dosage
DrAndyRosenfarb:www.acuvisiontherapy.com the myelin sheath that surrounds instructions on the label



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TheVisionDiet The VisionDietataglance:


• Dark leafy greens
y
There is substantial research proving
that a high-quality diet is effective at • Coloured vegeetables
preventing macular degeneration and
slowing its advancement. 1 • Cruciferous vegetabbles
The Vision Diet has been developed
by holistic optometrist and licensed like broccoli, cabbage annd
acupuncturist Dr Marc Grossman, Brussels sprouts
coauthor of Natural Eye Care: Your
Guide to Healthy Vision and Healing, as • Fruits, especially
the healthiest diet to follow for people
dealing with macular degeneration and dark fruits like
to optimize general eye health. blueberries and
The Vision Diet is based on an alkalizing grapes
diet (which reduces inflammation)
and the Mediterranean diet. It avoids
processed food, refined carbohydrates, • Omega-rich fissh
poor-quality oils (including margarine such as mackerel, salmonn
and oils high in trans fats), and high a n
and tuna—wild caught,
levels of salt. It focuses on the nutrients
that support vision health—primarily not farm raised
carotenoids, essential fatty acids,
a
e
m
e
d
l
r
vitamins and enzymes. • Poultry and occasional red meatt
On the Vision Diet, the majority of
gumes—eat at least twice a week,
foods should consist of vegetables and • Leg
fruits, with an emphasis on lots of dark prefe
rk
erably served in the same meal with
leafy green vegetables and other colorful
o
options, such as yellow and orange wh ole grains. Soak them, if possible, to
educe phytates (which can block the
peppers. re
These are rich in antioxidants,
especially lutein and zeaxanthin— absorption of minerals).
these carotenoids are pigments found
in plants that function as internal • Whole grains every day, var ry
m
sunscreens, protecting the plants from your selection
solar radiation. Not surprisingly, theyy
a
provide the same protection to human • Healthy oils and fats
eyes, functioning as “internal sun filteers.”
Carotenoids are highly concentrated in (coconut oil, olive oil,
the eyes and act as antioxidants, helping avocado oil)
protect them from oxidative damage and
y
free-radical production. • Plenty of pure water every y day,
Many studies show that a diet centered preferably spring water
on leafy greens, colored vegetables
and fruits not only lowers the risk of
developing macular degeneration or • No processed or highly refined foods
having an existing condition progress, 2
but also helps prevent heart disease 3 • Avoid or reduce sugars and artificial
and age-related cognitive decline and sweeteners
dementia. 4

• Reduce alcohol
consumption (a glass s of
REFERENCES
1 OphthalmicEpidemiol,2010;17:58–65 wine at night is fin ne)
2 JAcadNutrDiet,2018;118:2311–4
3 Nutrients,2018;10:595
4 Neurology,2018;90:e214–22 • Green tea




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‘HowIbeat








emotional







trauma’

ALTERN






As a young man,






Matthew Donnachie thought he was heading for prison or an early


grave. Years of bottled-up trauma from an emotionally abusive

childhood had left him with no self-esteem, problematic relationships,

depression and huge anger.

Diagnosed with behavioral problems as a child—
Matthew realized later he was just trying to get attention—
Matthew Donnachie’s abusive his life spun out of control as the internalized negative

childhood was slowly killing him script of his abuser played out. The put-downs and

until he discovered that eliminating phrases he had heard daily as he grew up, like, “You’re not

these painful experiences was a good enough, you will never succeed,” and “No one will ever
love you,” echoed through his mind, driving him into a
matter of catching his breath. frustrating cycle of toxic relationships and dead-end jobs.
Jane Turney reports “I thought nobody cared, and then because of that I


didn’t care about myself,” says Matthew, 39.

“Some days I was so depressed I could hardly get out of bed.

My anger was so great I used to punch doors and walls. I was a walking

time-bomb.”

Matthew tried counseling and anger management, after 24 hours I realized it was the abusive voice in my
but, “talking about the past and why I was angry head. I used to hear ‘You can’t do that, you’re an idiot,’
just made me angrier.” In his twenties, he turned to and ‘If I can’t love you, who can?’ But it was gone!”
recreational drugs to block out the mental pain. “I was Matthew continued to see Pennie once a month,
heavily into cocaine, I smoked marijuana and I was the breathwork sessions being complemented
drinking way too much alcohol sometimes. by life coaching and cognitive techniques such as
“At first it was fun, I was going out with friends, going neurolinguistic programming (NLP) to anchor the
to wild parties, but when I was in the same groove seven internal shifts and support change in his external life.
years later I realized I was in trouble. I got to 28 or 29, “As well as dealing with my childhood traumas, I
and something clicked—‘I have got to change.’” needed to look at my own behaviors to see what I was
Matthew’s pivotal moment came while working on a putting out and what I was getting back,” he says.
rooftop as a builder. His mind, as usual, was elsewhere, A year later, he had transformed so much he decided
and he hit his thumb three times in quick succession to become a Breath4Life practitioner and started a
with a hammer. In pain and desperation, he cried out, “I three-year training with Pennie at the Acorn to Oak
can’t live like this anymore. I’ve had enough.” International School of Energy Medicine in the south
Fortunately, Matthew’s colleague saw how deadly of England.
serious he was and called someone he knew could help: “If I had not found breathwork, I would be dead or in
Pennie Quaile-Pearce, creator of the transformative prison,” he says. “My life flipped around, and I wanted
TM
breathwork modality Breath4Life . Two hours later, to help others.”
Matthew was lying on the floor in her office. What is Breath4Life?
PHOTOGRAPHY: Tony C. French; www.tonycfrench.com moment I would have done anything,” says Matthew. that have emerged in the West since the 1960s to
What happened next was the start of an extraordinary
Breath4Life is one of a number of breathing techniques
transformational journey. “I was skeptical, but in that

“I didn’t do too much talking, I went straight into the
transform and heal body, mind and spirit. They use a
breathwork. I dealt with some anger and fear, and I
method of connected breathing that practitioners claim
catalyzes a change in consciousness (see box, page 77).
came out with a feeling of ecstasy.”
In Breath4Life subconscious connected breathing,
He felt that life changed instantly.“Afterwards, I
the technique is to employ an energetic in-breath
couldn’t grasp how I could lie on the floor for two hours
and be different, but within three to four days, I noticed
that something was missing. I thought about it, and
between in- and out-breath. The theory is that the

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ISSUE 04 | FEB/MAR 2020 | WDDTY 75

AL
ALTERNATIVES
TE
RN

simple act of connected breathing in a safe space,
allowing suppressed emotions to be felt rather than
pushed away, is sufficient for them to surface and
release, no matter how long they have been blocked.
What makes Breath4Life breathwork unique in terms
of emotional healing is that the practitioner leads the
client down into the subconscious at the beginning of
a session through a simple visualization and relaxation
process, purportedly so the emotional clutter that has
been stored there—limiting beliefs, core conflicts and
blocked feelings—can be accessed more easily.
It’s not just negative emotions that are held there—
we can also suppress joy, love and laughter.
“The purpose of conscious breathing is not primarily
the movement of air but the movement of energy,” says
Leonard Orr, a pioneer of transformational breathwork.
“If you do a relaxed, connected breathing cycle for a few
minutes, you will begin to experience dynamic energy
flows within your body. These energy flows are the
merging of spirit and matter.”
Given permission to feel, Breath4Life practitioners
claim that the body knows what to do, and emotional People can pour
energy is automatically released with the breath. People
can feel incredibly expanded and light as a result—as their hearts out
with Matthew’s first blissful experience—although
some can feel tired at the end of a session. It can be or say nothing. In
a scary process when intense emotions surface, so a breathwork, if you
supportive guide is very helpful.
“We are not taught that emotions are our friend. are feeling it, you are
People think it will be scary and that they won’t handle dealing with it
it,” says Matthew. “But the coaching and statements I
use allow people to let go. They only have to feel it—for
example, grief around a death—for a moment.
“There is no need to talk about what comes up.
People can pour their heart out or say nothing, but it will
work anyway. In breathwork, if you are feeling it, you are
dealing with it.” led to a diagnosis of bipolar disorder and a prescription
for antipsychotic drugs for life.
Universal benefits “I did not want to accept the diagnosis,” says Danielle.
Breathwork is generally considered safe and well “I knew it was not me, and the behaviors were not me.
tolerated by all. The exceptions are those with My instability was triggered by unresolved emotions,
cardiovascular disease, high blood pressure, glaucoma, especially anger,” she said. “I also had so much fear, and
retinal detachment, or people taking certain it affected many areas of my life: I had a good job, but I
antipsychotic medications. was afraid to go for promotion, and I was in and out of
If you are under medical treatment, it is essential to toxic relationships.”
check with your doctor before initiating treatment. After a year of twice-monthly breathwork sessions,
But connected breathing has been able to address a she is completely different: “I was a severe insomniac,
number of issues on the physical or psychological level, and now I sleep well at night. I came off my medication
particularly stress-related ailments (see box, page 67). after about six months. I have been promoted at work,
“The worse the emotional state, the bigger the and currently I have really good relationships with my
change you see,” says Matthew. “The issue can be friends and family.
anxiety, depression, stress, trauma, ADHD, autism, “I also used to suffer with bulimia and had huge
bereavement, relationship issues. It will help with any body insecurities, which I am still working my way
negative experience you have suppressed.” through, but I am not making myself sick, and I am not
Danielle, 34, a healthcare worker, turned to Matthew worrying about my weight so much. I used to wear hair
to overcome severe anxiety and depression as a result of extensions, artificial eyelashes, lots of makeup and inject
growing up with an alcoholic mother, sexual abuse at filler in my lips.
14, and the death of her fiancé and mother within a few “I had so little confidence in how I looked. Matthew
months when she was 19. Years of unresolved trauma has taught me to embrace the real me. For the first time


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Transformational breathwork therapies

My whole life has Breathwork has become automatic,

been an element such as walking
changed dramatically. of Eastern spiritual and driving,
After only three traditions for while the other
centuries, integral half is used to
sessions, I came off my to the practice of store suppressed

medication meditation, yoga emotions.
and tantra. In the The third level—
West, the power comprising 50
of breathwork percent of the
was discovered mind’s capacity—is
inmylife,Icanstandtallandproudand in the mid- the superconscious,
happybecauseIknowwhoIam,my twentieth century sometimes known
flawsandgoodpoints.” by pioneers of as the authentic or
EmmaMeredith,38,fromSurrey,UK, psychotherapy ‘higher’ self. The
hassimilarlybeenamazedathowmuch such as Wilhelm superconscious
Breath4Lifehashelpedherachieve. Reich, but it connects our
Dyslexicandontheautismspectrum, wasn’t until the intuition to our
shehadnoself-confidenceandhadbeen counterculture divinity or universal
takingtheantidepressantdrugProzac movement in mind—the spiritual
sinceshewas16.Shealsosufferedfrom the 1960s that part of us that
chronicfatigue.“Ispentabout10years interest really took knows who we
inbed,outofwork,orIcouldonlywork off. Psychiatrist are underneath
parttimeaboutfivehoursaday,andthen Stanislav Grof “Most practices acknowledge that the masks,
myparentshadtopickmeupbecauseI and his wife both the breather and the breath conditioning and
wassoexhausted. Cristina developed have an innate healing capacity” limitations we
“Ihavebeendoingbreathworkforjust Holotropic develop as we go
overayear,onceamonth,andmywhole Breathwork based through life.
life has changed dramatically. After only on Grof’s work in psychiatric bodywork, affirmations The two states of being are
three sessions, I came off my medication. institutions. and coaching. Breath4Life that you are either connected
I haven’t had any chronic fatigue since I Then Leonard Orr discovered incorporates life skills, to your authentic or higher
started. In fact, I now have my own doggy conscious connected breathing neurolinguistic programming, self—with emotions, creativity
daycare business. I look after three dogs, practice of Rebirthing in life coaching and written and and life flowing naturally
five days a week, and I take them on 5k the course of his search for nonwritten process work. and in balance—or you are
walks every day!” spiritual growth and the Most practices acknowledge disconnected. This is a state
As an added bonus, Emma’s early- expansion of consciousness. that both the breather and the of suffering—unhappiness,
onset menopause, which started at age A variety of conscious breath have an innate healing feeling stuck or overwhelmed,
35, has now also completely reversed. connected breathwork capacity and use positive in emotional or physical pain
“When I went to Matthew, I thought it schools have evolved intention to focus the energy and with no flow in life.
might help with the depression. I did not from Rebirthing, including of a session. But they have Breath4Life postulates
know how big the scale of the work is Integrative Breathwork, unique features and spiritual that breathing, beyond the
when you get into the unconscious mind. Shamanic Breathwork and frameworks. basic need for survival, acts
I am happier now than I ever have been, Transformational Breath. The theory behind as a bridge between spirit,
and I’m full of vitality.” Pennie Quaile-Pearce set Breath4Life is that there are mind, and body and between
up the Breath4Life training three levels of consciousness the conscious and the
Unlocking emotions program in the UK after and only two states of being. subconscious.
Matthew works with a huge variety of training as a Bodhisoul The first two consciousness When used in specific ways,
conditions and issues from rape victims breathwork practitioner with levels are the conscious mind, say practitioners, breathing
to children with ADHD and autism from Christina Thomas-Fraser, accounting for 10 percent enables the release and
his clinic in West Byfleet, Surrey. “One director of the Inner Light of mental capacity, and the resolution of emotions,
autistic child I worked with, I asked, Institute in California, in 1998. subconscious mind, which belief systems, stresses and
‘What is it like to have autism?’ Each breathwork school makes up another 40 percent. memories, which are often
“He said, ‘It is like having 100 windows combines a unique set of The subconscious has less accessible through more
open on a computer at once, and they are additional healing modalities two functions: half of its conventional talking therapies
all asking you things.’ After one session with the core breathing effort is put toward holding operating solely at the
he said it was like someone had closed 20 practice, such as sound, the learned skills that have psychological level.
windows.”


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TIVES












Breathwork has helped me so


much; my mission is to help

as many people as I can













Researchintobreathwork


While various breathing modalities have
been around for centuries, medical research
into conscious breathing and other such
transformational breathwork therapies is still in its
infancy. No clinical studies have been carried out on
Breath4Life, but there have been studies on other
breathwork modalities, particularly in the area of
mental health and wellbeing.
Researchers have suggested that Holotropic
Breathwork can support psychotherapy, particularly
1
in reducing avoidance behaviors, and that it “can Matthew is particularly keen to get the word about
induce very beneficial temperament changes, this technique out to men, who typically suppress their
which can have positive effects on development emotions more than women. “Clients who are soldiers
of character, measured as an increase in self- and have had PTSD could not believe the difference it
2
awareness.” Transformational Breath has made. If I was to ask soldiers to think about emotions, the
been shown to improve anxiety, depression and first word that might come up would be ‘vulnerability.’
wellbeing and reduce physiological measures of “In a session, they can have what is almost a two-hour
anxiety among performers. 3 panic attack because of dealing with all the emotions
Trials have also demonstrated that breath that they were never able to feel while fighting in the
work can improve physical health. In a study field. A number say they came back from war a different
by researchers at Radboud University in the person from who they were before.
4
Netherlands, 12 individuals trained in breathing “They say, ‘I never thought I would come back to
techniques, meditation and exposure to cold had myself again,’ but they have worked through the trauma,
an increased ability to resist infection and fight dealing with the fear they never felt. It’s the same with
inflammation. The researchers considered that firemen who have to run into a burning house to get
the breathing techniques were mainly responsible someone out. They don’t feel fear, they suppress it,
for the results and concluded that the study had and during these sessions they have had incredible
“important implications” for the treatment of experiences of release.”
diseases that involve excessive inflammation, Most people have breathwork sessions, which last
especially autoimmune diseases. 4 up to two hours, once a month (see page 79). This
Another modality, Breath Therapy (a mind-body leaves time to notice and integrate the changes and
therapy integrating body awareness, breathing, More information: then for new things to bubble up. Significant results
meditation and movement), was linked to a Matthew Donnachie: might be observed after one session, but for many, more
significant improvement in pain and disability among www.innerbalancelife. profound changes take place over time.
patients with chronic lower back pain, comparable to co.uk “It took me five to six years to deal with my core
high-quality, extended physical therapy. 5 The International issues,” says Matthew, who now radiates positivity and
Breathwork Foundation, happiness. “I now consider myself one of the world’s
REFERENCES which collects and luckiest men. Everything works, life is easy, I don’t
1 Altern Complement Med, 2007; 13: 771–6 disseminates information
2 J Altern Complement Med, 2015; 21: 796–803 about breathwork and have negative situations anymore. If something comes
3 International Symposium on Performance Science, 2017 up, I don’t panic, I think ‘What can I do to help this?’
4 Proc Natl Acad Sci U S A, 2014; 111: 7379–84 conscious breathing Breathwork has helped me so much; my mission is to
5 Altern Ther Health Med, 2005; 11: 44–52 research: www.
ibfbreathwork.org.uk help as many people as I can.”


78 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ

WhathappensinaBreath4Lifesession?

Breath4Life sessions are carried out with the client lying fully clothed,
face up on the floor, on a mat or other comfortable support. After an
initial conversation about current concerns and the possible focus of
the session, visualization and relaxation exercises help the client to
relax and drop into a theta brain wave state (4–7 Hz), which allows
easier access to the subconscious.
Breath4Life subconscious connected breathing is done entirely
through the mouth. This brings more air and oxygen into the
body—and thus more energy—than nasal inspiration. An energetic
in-breath is followed by a sighing out-breath, a forceful in-breath and
so on, without pausing between.
Evocative music helps people connect to their feelings, and within
a few minutes, emotions start to surface. These may be familiar or
totally unexpected: the subconscious has its own agenda and knows
what needs to be released.
Sometimes the intensity of the emotions can feel overwhelming, in
which case the practitioner coaches the client to stay with the feeling
and just allow the breath to naturally release the emotional energy.
There is no need to analyze or discuss what is happening unless
the client wants to; feeling and breathing is sufficient. Sometimes
memories and images may surface, but not always—it’s different for
everyone.
If people get ‘stuck’ in difficult emotions such as anger or grief, they
are asked to speed up the breath. With this additional energy input,
the emotions pass through more quickly. Conversely, if a person is
in a state of bliss and expansion (which often happens after a big
release), the breath is slowed to hold and intensify the feeling.
Breath4Life sessions last around two hours: up to one and three-
quarter hours for breathing, with 15 minutes at the end to lie quietly
and integrate what has happened. People often feel exhilarated,
but occasionally tired, as they connect to how much their body has
changed and how muscles that may have been holding tension for a
lifetime have now relaxed.
Some clients find it useful to support subconscious breathwork with
sessions of life coaching and neurolinguistic programming (NLP) to
look at conscious limiting beliefs and behavior patterns and better
integrate changes in their inner and outer life.








































FACEBOOK.COM/WDDTYAUNZ ISSUE 04 | FEB/MAR 2020 | WDDTY 79

HEALTHYHOME







The truth about . . . How to limit

your exposure



aluminum to aluminum

Don’t cook with
aluminum


Should you be worried about aluminum in your home? When you cook food in aluminum
pots and pans or wrap it in foil,
Here’s what you need to know
aluminum can leach into the
food. One study found that
cooking red meat in aluminum
WHAT IS IT? foil increased its content of

Aluminum—silvery white in appearance—is the third most common element the metal by 89 to 378

found in nature (after oxygen and silicon) and makes up nearly 8 percent of the percent, while poultry
1
earth’s crust, although it plays no essential role in living systems. Industry began showed an increase of
mining and processing it in the late nineteenth century, and today some 58 76 to 215 percent. The
million tons are produced annually. It’s one of the most widely used metals in higher the cooking time and
2
building construction and is also commonly used in medicine, food technology temperature, the higher the
10
and cosmetics. aluminum.
Parchment paper (preferably
the unbleached kind like the
WHERE CAN YOU FIND IT? products sold by the company If

In the home, aluminum can be found in cooking equipment; foil; food; food You Care) is a good alternative to

and drink packaging such as cans, cartons, water bottles and juice pouches; aluminum foil, while stainless steel and
baking powders; water; antiperspirants and other cosmetics; and drugs such as glass are safer options for cookware.
antacids and aspirin. Food is the main source of aluminum exposure in the home.
3
Aluminum can be naturally present in some foods but is also often used as a food Check your meds
additive. Furthermore, it can leach into food via aluminum cookware, foil, utensils
and packaging. 4 Aluminum can be found in a number of
drugs, such as antacids, buffered aspirin



T
WHAT’SWRONGWI T WHAT CAN YOU DO ABOUT IT?
THIT?
T
T
T
T
For many years, aluminum was not considered a threat to health Although single, low-level exposures to
because of its relatively low aluminum, such as eating food cooked
w bioavailability (absorption by the body). But
in 1965, animal studies suggested a possible link between aluminum in aluminum foil or using aluminum-
and Alzheimer’s dise ase. Since then, research has been containing antiperspirant, are unlikely
5
mounting to show to damage your health on their own,
w a clear connection between the two, and it’s
epted that aluminum can be deposited in the
now widely acc e the cumulative effect of smaller
brain, where it 6 exposures like these over time—from
t can have toxic effects. In fact, aluminum
has been lin ked to a host of neurodegenerative multiple sources—is cause for concern.
k
conditions besides Alzheimer’s, including amyotrophic What’s more, how much aluminum
lateral scle the body absorbs from exposure
erosis (motor neuron disease), Parkinson’s,
dementi a, Gulf war syndrome and multiple sclerosis. varies from person to person. Certain
7
There ’s also research suggesting that aluminum nutritional deficiencies, for example,

e involved in breast cancer. It’s been found in
may be can increase the rate of aluminum
9
the bre absorption.
east tissue of women with breast cancer—
and in It makes sense to limit your exposure
n significantly higher levels in the underarm
regio n near the breast, suggesting a possible link to aluminum as much as possible. See
uminum-based antiperspirants.
to alu 8 opposite for our top tips.



| S FACEBOOK.COM/WDDTYAUNZ
|

IV
ES
ALTERNATIVES
AT
Didyouknow?
Aluminum affects more than

200 important biological
reactions, including
neurotransmitter synthesis,
gene expression and

One study found that when poultry inflammatory responses. 9
was cooked in aluminum foil, levels
of the metal increased by


76% to
215%


















aluminum
chlorohydrate is much less
soluble in water, whereas
sulfates are highly water
soluble, so alum may more
readily break down into
and anti-diarrhea drugs. Check labels its component parts in
carefully and ask your doctor if you’re in a warm, sweaty armpit
doubt about whether a drug you’re taking or ‘sodium aluminum sulfate.’ Baking (meaning it could then

contains aluminum. Investigate natural soda is just pure bicarbonate of soda, so it potentially be absorbed into the skin).
alternatives whenever possible. should not contain aluminum. Brands offering 100 percent natural and
Vaccines and allergy shots can also
aluminum-free deodorants include Earth
contain added aluminum. Choose aluminum-free Conscious, Ben & Anna, Native Unearthed

cosmetics and Black Chicken Remedies.
Limit processed food

Read the labels of cosmetics and Get a water filter
Aluminum is found naturally in drinking toiletries carefully to check for

water and unprocessed foods. But levels aluminum, which can be present The ZeroWater jug filter is
may be higher in processed foods due in both natural and conventional capable of removing virtually
to added aluminum in the form of food products. If in doubt, contact the all dissolved solids from tap
additives and the leaching of aluminum brand directly to find out. water, including aluminum.

from food packaging and manufacturing Most commonly, aluminum Whole-house water filter systems
processes Baked goods such as bread, Baked goods
processes. 11 11 is found in antiperspirants and are another option.
cakes and m deodorants, so switching to an
muffins may be
especially h aluminum-free option is a great REFERENCES
high in it because
minum-containing
of alum step to reduce your daily exposure 1 EncyclopediaofFoodSciencesandNutrition,2nded.
AcademicPress,2003
bak to the metal. 2 BritishGeologicalSurvey,WorldMineralProduction
king powders.
If f you’re buying Watch out for products containing a 2012–2016
aking powder
ba natural form of aluminum called alum, or 3 FoodAdditContam,2005;22:234–44
4 CibaFoundSymp,1992;169:26–35
eparately, check
se aluminum sulfate. Manufacturers claim 5 EnvironSciEurope,2011;23:37
he label to make
th that, as this is a much larger molecule 6 JEnvironMonit,2004;6:375–403
7 BiomedPharmacother,2016;83:746–54
su re it doesn’t than aluminum chlorohydrate—the form 8 JInorgBiochem,2007;101:1344–6
con usually used in antiperspirants—it cannot 9 JResMedSci,2018;23:51
ntain ‘sodium
10 MeatSci,2006;74:644–7
alum pass through the skin. However, others say 11 EnvironSciEur,2017;29:19
minum phosphate’
ISSUE 04 | FEB/MAR 2020 | WDDTY 81

THE LAST WORD












Zero deaths from vitamins and minerals—but regulators are clamping down




Death by vitamin






Bryan Hubbard






he Irish are lucky—and not just in valerian,yohimbe,mahuang(ephedra),kola followed by antidepressants, with 131,000
general. They’re especially lucky when nutandyerbamatewas...yes,zero. adverse reactions.
it comes to vitamins and supplements. Ofcourse,therewerenodeathsfrom All these cases are recorded as
T With those fusty old bureaucrats homeopathicremedies,becauseasthe poisons, because the drugs were taken
in the European Union dithering for years in skepticsliketoremindus,they’rejustwater- “inappropriately”—such as inadvertent
setting the maximum doses that people basedplacebos.Andnobodydiedfrom overdosing, taking someone else’s medication
can safely take, Ireland’s own watchdog has Ayurvedicmedicine,either. by mistake, or taking doses too close together.
acted decisively. Someonediedfroman“unknownsingle What about deaths from prescription
With Ireland’s supplement market tripling ingredientbotanical,”andan“unknown medications taken correctly? The National
in just 10 years, the Irish Food Safety Authority energydrink”wassomehowimplicatedin Institute on Drug Abuse reports that US
has set the upper safe levels for 21 vitamins and anotherdeath,but“theobviousuncertainty government agencies don’t track drug deaths,
minerals. “We are concerned about the safety ofsuchlistingsdiminishesanyclaimof so, trying to create a clearer picture, Thomas
of vulnerable groups of the population in validity,”saidAndrewW.Saul,editorof J Moore, senior scientist for drug safety and
Ireland, including children, pregnant women OrthomolecularMedicineNewsService,who policy at the Institute for Safe Medication
and older people,” said the authority’s chief reportedonthelethallist. Practices, has been setting up systems that
executive, Dr Pamela Byrne. Therewasalsoonepossiblefatalityfrom monitor deaths in hospitals.
Her concerns were shared by the chairman takingvitaminD,butthevitamin’srolewas Assuming people go to a hospital after
of the authority’s scientific committee, “contributory,”whichcouldmeantheperson suffering a drug reaction, Moore estimates
Professor Albert Flynn, who said: “There can died—aspeopledo—andhappenedtobe that 128,000 Americans die each year from
be adverse health effects when people take too takingvitaminDatthetime. a drug taken according to the prescription,
much of some vitamins or minerals.” 1 Notquitesomanygrayareaswhenitcomes including correct dose and frequency. 2
And there must be statistics to back up his toprescriptionpharmaceuticals.Analgesics, That figure is consistent with estimates
worries, right? Step forward the American orpainkillers,werethesinglemosttoxicagent prepared by Professor Thomas Light at the
Association of Poison Control Centers, which reportedtopoisoncenters,accountingfor Rowan University School of Osteopathic
collates deaths and adverse reactions reported around288,000adversereactionsordeaths. Medicine, who wrote a paper with the no-
to poison centers around the US, including Sedativesandantipsychoticsweren’ttoo holds-barred title, “Institutional Corruption
reactions to pharmaceuticals, illicit drugs, farbehind,witharound150,000victims, of Pharmaceuticals and the Myth of Safe and
3
chemicals, household products, cosmetics, Effective Drugs.”
vitamins and minerals, which are also In the paper, he estimates that around
considered poisons. 2,460 Americans die each week from a drug
According to its 2017 report, the number of properly taken.
deaths from overdosing on vitamins A, C, E, Even these figures are conservative. Studies
niacin, pyridoxine (B6) or other B vitamins into the safety and effectiveness of drugs often
was . . . zero. OK, how about minerals? don’t record adverse reactions at all.
Overdose deaths from calcium, magnesium, In fact, researchers from the UK’s University
chromium, zinc, colloidal silver, selenium, of York discovered that just 38 percent of the
iron or multi-mineral supplements were . . . 1,376 reviews of healthcare interventions they
also zero. There were no deaths from amino Painkillers were the single analyzed even mentioned adverse reactions. 4
acids, creatine, blue-green algae, glucosamine We’re sure the Irish regulators are on the case.
or chondroitin, either. most toxic agent reported to
There must have been some deaths poison centers, accounting REFERENCES
from herbs, surely? The body count from for around 288,000 adverse 1 IrishTimes,June5,2018
concoctions such as blue cohosh, echinacea, 2 U.S.News&WorldReport,September27,2016
3 JLawMedEthics,2013;41:590–600
ginkgo, ginseng, kava kava, St John’s wort, reactions or deaths 4 JClinEpidemiol,2019;108:95–101


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