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W I T H J A N D E V R I E S ‘Naturally the best since 1955’ ISSUE 31 • AUTUMN/WINTER 09 Jan de Vries W R I T E “If we please ourselves, we weaken ourselves and others.” S More Life with Good Nutrition Jan de Vries There are ten basic rules for healthy eating which are paramount when striving for good health. M a n y diseases and health problems are not destiny, but the result of our way of living. There are things in life which one cannot, or can only with difficulty change, such as the condition of our environment. But other things can be quite easily influenced by us. One of these is nutrition. To deal consciously, and intelligibly, with the problem of your eating habits will pay dividends many times over. Rules One and Two Food from plant is medicine for the body and good nutrition should be as natural as possible. Vegetarian products have been, for the entire history of the human race, the main calorie donors. They are available at all times and can be prepared without much problem. Therefore, the most important part of our nutrition should be fresh vegetables, salads, fruit, grains, potatoes, herbs, nuts and legumes. In principle, all vegetarian products can be www.jandevrieshealth.co.uk W I T H J A N D E V R I E S recommended; only a few of them are difficult to digest, for example, legumes and stone fruits. It has been proven that raw food is especially good for you when eaten at the start of a meal, and provides immense saturation value. Wholemeal products should have an outstanding position in a healthy diet. On average they contain about ten times as much indigestible fibre as fruit and vegetables. Therefore under normal circumstances the easiest way to meet the need for fibre is to eat wholemeal products. Through eating nothing but vegetables, fruit and grain products, it is possible to receive all the vitamins one needs. These vegetarian foods also contain so-called secondary vegetable substances, which lower blood pressure, prevent infections, increase immune defences and even help to prevent cancer. Unfortunately, during recent years the environmental situation has changed so drastically that healthy living should include ‘toxin-free’ nutrition. To live completely free of environmental toxins is not possible anymore. Although it is impossible to prevent the assimilation of certain poisons, the quantity is under your own influence. Whenever possible you should buy products of organic cultivation. At least some of the dangerous toxins (eg nitrates) will not be in these products, or only in very small quantities. Rule Three Meat, poultry and fish should be eaten at most once a week. Today’s meat consumption beats all records, but there is no real need for meat. You can get protein in other ways. Grains, for example, contain valuable protein. By combining grains with yoghurt this value can be improved upon. If you never eat meat it would be advisable to have your blood checked once in a while for iron deficiency. If you do not eat any meat, milk products or eggs you will have to choose your nutrition very carefully. Often deficiencies are found in this type of diet. directly there is no need for the entire process of digestion, because in a chemical ‘short circuit’ sugar goes straight into the bloodstream. This is probably the cause of the urge to eat sugar. It is one substance that one does not need to get used to slowly. Therefore, it is logical that one can get addicted to sugar. There are innumerable kinds of sugar. Seen from a biological viewpoint, all of them provoke more or less the same reaction. They are all ‘empty calories’ for which the organism was never made. Sugar can be in the following forms: Household Sugar Maple syrup Crystal sugar Corn syrup Refined sugar Maltodextrin Powdered sugar Malt sugar Brown sugar Milk sugar Rule Four The proportion of fat in food should not be more that 20-30%. Vegetable fats are better than animal fats. Fats should mainly come from plants with a high content of unsaturated fatty acids, for example wheatgerm oil. These unsaturated fats are especially good when used in salads. Rule Five The more natural a food is, the better it is. Ready made food should be eaten as little as possible, if ever. Almost all ready-made products are prepared with a great deal of salt. Salt is a real risk factor in the development of high blood pressure, as is nitrate (pickled foods) and sulphate (dried fruit). Rule Six You should live completely, or almost completely, without sugar. It would be advisable to give sugar up altogether. Sugar is a concentrated food which only gives you empty calories. When you eat sugar, the organism misses the original substances which were taken out in the course of the production processes. This is not only the roughage, but also the vitamins and trace elements. Vitamins are especially essential as they are needed to assist in the assimilation and the utilisation of sugar in the body. Therefore, when you eat sugar, vitamin deposits in the body will be used and you will be lacking in vitamins (especially vitamin B complex). Because of this, sugar is often called a ‘vitamin thief’. When eating a bar of chocolate, you actually ingest the energy value of the sugar beet. The body, during human development was not used to such a compact quantity of energy and so it still thinks it is getting the entire sugar beet and not the condensed version. Therefore it starts producing great quantities of acids and enzymes in order to assimilate the non-existent sugar beet (mainly the fibres therein). In the end these digestive juices irritate the digestive channels, as they cannot find the corresponding food and are superfluous. Moreover, such concentrated food gives only a very short-lived feeling of saturation. Eating one sugar beet could probably satisfy you more, but a chocolate bar only satisfies you for a short while. The feeling of saturation depends on the number of calories as well as on the volume of food, so when calories are separated from the volume, you really have to eat more in order to feel saturated. This is the real cause of the widespread obesity problem. It is, on the contrary, extremely difficult to gain weight whilst eating only natural products. Sugar, or to be more exact, glucose, is the final product of the entire digestion of carbohydrate. Potatoes, bread and fruit are changed into glucose by different intermediate stages. When sugar is supplied 2 W I T H J A N Cane sugar Maltose Saccharose Lactose Molasses Fructose Beet sugar Isomalt Sugar beet sugar Mannitol Honey is not an artificial product. However, it does contain 80% sugar (invert sugar). Sadly, many people who want to eat healthily tend to overlook this. Therefore, honey is no healthy substitute for sugar. In small quantities it can be used without any harmful effects. Rule Seven There should be long intervals between meals. In the number of meals, less is better. It is often said that it is better to eat as many small meals as possible. When given this advice, it is often overlooked that food stays for a certain time in the stomach. A mixed meal leaves the stomach after 4-5 hours. If, before this time, new food comes into the stomach, it is mixed with the food which is already there and there are now two possibilities: the food stays in the stomach as long as it takes for the second addition to be well digested. In that case, the first meal starts fermenting in the stomach. As a second possibility, no consideration is taken of the newly arrived food and everything is immediately pushed into the intestines. In that case, the second portion is not prepared at all, or is only prepared partly, for further digestion. Therefore, bacteria in the small intestine will decompose the food and as a result there are fermentation symptoms, this time in the small intestine. Often, decisions to eat small meals divided over the day have not been thought over seriously. Many people feel, at the latest, two or three hours after a meal, the urge to eat something, as otherwise they will be troubled by sudden craving for food, feelings of weakness, a decrease of blood pressure or perspiring. This is a vicious circle and fermentation in the stomach is the actual cause of these problems. Changing these kinds of eating habits is usually somewhat easier than abstaining from sugar. It is advisable especially in the beginning if there is a feeling of weakness to drink plenty. By eating three meals, in so far as those meals follow the prescribed course, the blood sugar levels can be well balanced. Now the stomach will deliver the food at regular intervals into the intestines and the fibres will take care that the food is slowly assimilated. D E V R I E S The Ten Rules Of Healthy Eating Rule Eight Sour milk products are better than regular milk products. Milk’s good reputation is deceptive. Milk is, strictly speaking, the only adequate food. Newborn children make do with it exclusively over a long period of time. From all sides, the advantages of milk are to be praised. Calcium, phosphorous, vitamins, protein – you can find it in milk. However, it does have some disadvantages. During the longest period of our history we did not ingest milk, with the exception of mother’s milk. Therefore, after the age of adulthood there was no need to continue the production of enzymes (mainly lactose, needed for the digestion of milk) and the production of these enzymes in the course of childhood was discontinued. Fermented or sour milk products (for example acidic milk or curd cheese) can be tolerated, as the milk sugar which gives most problems has been dealt with by bacteria. Besides people with a lack of lactose, those with a tendency to allergies should be careful concerning milk. You will probably know that some foods can provoke allergies. Milk is at the top of the list; 42% of all food allergies are triggered by milk, and it may take years or decades before this is discovered in a patient. The reason that milk can be so allergy-provoking is baby feeding habits. After mother’s milk, cow’s milk is usually the first strange food that a baby comes into contact with. However, the intestines of a baby are different to the intestines of an adult. A baby can absorb the big protein-building blocks of milk without breaking them down first. The baby can use valuable substances for this defence from the mother’s milk. However, this mechanism turns out to be very unfavourable when the baby is fed cow’s milk. The protein building blocks from the cow’s milk are still absorbed, but they are recognised as foreign matter. The baby starts to produce antibodies against the cow’s milk. In special cases the baby gets scaly skin disease which comes from the incompatibility of the cow’s milk. 1) The main part of a meal should be of plant origin. Fruit, vegetables and salads should, with grain products and potatoes, be the basis of nutrition. The plant nutrition should be at least 70% of the entire intake of food. In this way a high fibre content is guaranteed, which is essential for good digestion. 2) Raw, uncooked food should not be the exception, but an important part of your daily nutrition. 3) Meat, poultry and fish should, as a general rule, be eaten only once a week. 4) The proportion of fat in food should not be more than 20-30%. Animal fat should be avoided as much as possible. Instead, plant fats (unsaturated oils) should be used. 5) The more natural the food is (this means not industrially prefabricated), the better it is. 6) You should live completely, or almost completely, without sugar. The general rule is to use no more sugar than salt. 7) There should be long intervals between meals, in general, five hours. 8) Sour milk products are much better than regular milk products. 9) Drink plenty. Water or herb teas are ideal drinks. Carbonated drinks and juices should be avoided. Rule Nine Drink plenty – water is best. You need about two litres of liquid daily as an average quantity. When the weather is warm, or when you do physical exercise, this quantity can be increased to three litres or even more. Tiredness or fatigue, especially when sitting at a desk, is often caused by a lack of liquid. The best way to recompense a loss of liquid is drinking uncontaminated water from the tap, mineral water or herbal tea. Carbonated drinks and juices have now been established as thirst quenching. Children especially, are often used to drinking liquids or soft drinks to supply the daily needs for liquids. Generally those are considered healthy as they contain vitamins and come from natural products. However, apple juice cannot be compared to an apple, and sugar in no way to sugar beets. The roughage and fibre are lacking, the things which make an apple a healthy product. 10)Alcohol should only be drunk in small quantities. For a more detailed description of the effects of the food we eat on our health and well-being, read my book Nature’s Gift of Food In this issue: More Life with Good Nutrition Research News There’s more to music than meets the ears Keeping bones stronger with soya Recipes from the Vegetarian Society Take a good look at eye health Focus on Cat Thyme Back Issues Available Questions and Answers Letters Rule Ten Alcohol should only be drunk in small quantities. Alcohol has quite a long tradition in our culture and statistics of the last forty years show us this growing tendency. The consumption of alcohol has grown threefold. The quantity of beer drunk has increased by four times and people now drink five times as much wine as before. Alcohol in small quantities is not harmful to healthy adults. There are many controversial ideas about how much one should drink. At the most, 20-40gmme of alcohol per day (up to two glasses of wine) could be drunk. This limit should not be exceeded and it is best not to drink alcohol every day. Your liver needs a rest in order to recover. W I T H J A N D E V R I E S Page 1-3 Page 4-5 Page 6 Page 7 Page 8-9 Page 10-11 Page 12 Page 13 Page 14 Page 15 3 NEWS JAN DE VRIES HEALTHCARE CENTRES TROON Auchenkyle, Southwood Road, Troon, Ayrshire, KA10 7EL. Telephone: 01292 311 414 EDINBURGH 45 York Place, Edinburgh, EH1 3HP. Telephone: 0131 558 7000 GLASGOW 116 Blythswood Street, Glasgow, G2 4EG. Telephone: 0141 572 1134 DUBLIN 45 Upper Drumcondra Road (corner of Home Farm Road), Dublin 9, Ireland. Telephone: (01) 797 8716 ABBOTTS OF LEIGH 56 Railway Road, Leigh, Lancs, WN7 4AR. Telephone: 01942 671 766 An anniversary for our Prestwick shop W e are proud to announce that our Health and Diet store in Prestwick celebrates its ten year anniversary. For the past ten years the shop has been offering help and advice to its customers, many of which still regularly frequent the shop since it first opened its doors. Now, ten years on our shop is seeing the children of these first customers becoming loyal customers themselves. Over this time much has changed but a lot has still remained the same. Our cod liver oil capsules sell today like they did ten years ago, along with the specialty health foods, fresh nuts and seeds. The range of products has expanded mainly thanks to our customer requests. Where our shops differ from many others is in our desire to serve the local community’s needs and requirements. Our Prestwick shop will carry a good proportion of products as requested by Prestwick customers whereas our shop in, say, Largs may carry a slightly different range. Naturally, our core product lines are similar but each shop does reflect its location and its local customers. We would like to extend a big thanks to our staff, Jeanette and Liz, and our loyal customers who have made the Prestwick shop such a success over the past ten years and look forward to many more anniversaries to come! RESEARCH NEWS Leg size may predict premature heart disease risk W e are all very aware of heart health these days. Television adverts urging us to know our heart age and the big push on statin use has made heart disease and cholesterol levels hot topics for the press and medical profession alike. However, researchers at the Institute of Preventative Medicine in Denmark have discovered a very low tech and apparently reliable measure of heart disease risk; the circumference of your thighs! There have been numerous studies that associate being over or under weight and the risk of premature heart disease but to date this looks to be the first that links thigh dimensions to the problem. The study took ten years to complete and involved some 3,000 men and women. During the study 366 men and 174 women experienced problems related to circulatory and heart disease. What surprised the scientists was the relationship they discovered between thigh size and the risks of heart problems. After taking into account the effects of smoking and cholesterol a clear link was seen. Having narrow thighs (less than 60cm) appeared to be associated with a reduced muscle mass in that region. This, in turn, is a problem because it leads to low sensitivity to insulin and an increased risk of type 2 diabetes and in the long run, heart disease. This potential new marker for premature heart disease was discovered to be independent of other factors such as abdominal fat, general obesity, high blood pressure and cholesterol levels. The authors suggest that increasing lower body exercise in order to boost the regional muscle mass could have great benefit since picking up on this risk factor is so easy and looks to be very reliable as an independent risk factor. 4 W I T H J A N D E V R I E S JAN DE VRIES AFFILIATED CENTRES T FRAMAR HEALTHCARE CENTRE 595 Lisburn Road, Belfast, BT9 7GS, Northern Ireland. Telephone: 028 90 681018 GRAMPIAN HEALTH FOODS 34 Market Street, Aberdeen, AB11 5PL. Telephone: 01224 590 886 HADLEY WOOD HEALTHCARE CENTRE 28 Crescent West, Hadley Wood, Barnet,Herts, EN4 0EJ. Telephone: 020 8441 8352 WHEELTON HEALTHCARE CENTRE 11A Dalton Court (just off Junction 4 of the M65) Commercial Road, Darwen, BB3 0DG. Tel: 01254 777 977 How men could add up to 15 years to their life here is a reassuring trend that is showing a steady reduction in death rates in the UK from heart disease since the 1970’s associated with substantial improvements in life expectancy. This has come from a greater understanding about the effects of smoking and poor diet on the health of the circulatory system. Taking this statement a little further, analysis of findings related to 19,000 men aged between 40-69 is now throwing light onto the real effects of these factors. This group of men was first examined between 1967 and 1970 as part of what is now known as the Whitehall Study. When the men entered the study careful note was taken of their smoking habits, body weight, marital status, blood pressure, lung function, cholesterol and glucose levels. Even their level of employment status was noted down. In 1997, the records of 18,863 men were traced and 7,044 of the surviving participants were re-examined, 28 years after their initial examination. The results made for very interesting reading. When the men were initially examined 42% were smokers, 39% had high blood pressure and 51% had high cholesterol. At their re-examination 28 years later about two thirds had quit smoking and their average blood pressure and cholesterol levels had also reduced by a similar amount. To help make sense of these results, the scientists compared these findings to men who did not have these risk factors (smoking, high blood pressure and high cholesterol) in their life. Their calculations spoke volumes; the presence of these three factors was strongly associated with a 10-year shorter life expectancy from the age of 50. The researchers then added in all the additional key risk factors such as body weight, employment grade and glucose levels to generate a risk score. Those men in the highest 5% in respect to this score had 15 years shorter life expectancy at age 50. The study reinforces the importance of quitting smoking and adjusting the diet and lifestyle in such a way that cholesterol and glucose are regulated with associated improvement of body weight and body mass index. W I T H JAN DE VRIES HEALTH & DIET CENTRES DUMFRIES 10 Church Crescent, Dumfries • Telephone: 01387 270 760 EDINBURGH 39 Newington Road, Edinburgh EH9 1QW Telephone: 0131 662 0250 GLASGOW 29 Clarence Drive, Glasgow, G12 9QN • Telephone: 0141 339 0345 LARGS 1 Tron Place, Largs • Telephone: 01475 689 123 PRESTON Preston Health Food Stores, 26 Guildhall Street, Preston PR1 3NU • Telephone: 01772 257617 PRESTWICK 33 Main Street, Prestwick • Telephone: 01292 471 429 STEWARTON 1 Avenue Square, Stewarton • Telephone: 01560 486890 STRANRAER 52 Hanover Street, Stranraer • Telephone: 01776 704 702 TROON 6 Church Street, Troon • Telephone: 01292 310344 www.jandevrieshealth.co.uk ORDER LINE: 01292 317 670 HELPLINE: 01292 318 846 J A N D E V R I E S 5 Keeping bones stronger with One of the greatest worries associated with the menopause is the risk of developing ‘thin bones disease’ known as osteoporosis. In the days when HRT (hormone replacement therapy) was all the rage, prevention of osteoporosis was a key point in the decision making process since the drop in oestrogens associated with the menopause is the main trigger for the bone loss. Replacing the lost hormone with HRT effectively slowed the loss and did a good job in preventing menopause related osteoporosis over the duration of HRT use. However, over recent years many side effects have been noted with HRT use making it fall out of vogue. soya How listening daily to therapeutic music enhances your present and future health. S T oya based products such as Phytogen have been used for many years as an alternative to HRT for those seeking a non-hormone approach to managing the menopause and its symptoms but the effect of soya on bone health has been steeped in controversy. Early research from America did indicate a positive benefit on bone health but critics of the studies commented on the lack of long-term findings and effects. Following the recent publication of their findings, researchers can now say, with some authority, that soya does have a benefit on bone health and bone density when taken as a supplement. At the heart of the study was the soya extracts known as isoflavones. These are naturally occurring compounds that are known as plant oestrogens or phytoestrogens. The effects of the daily use of a soya supplement containing isoflavones was assessed over two years in a multicentre clinical trial. Placebo supplements were used to compare the effects of the active supplement over a non-active one. The women also took supplements of calcium and vitamin D. At the end of the study, bone density scans showed that the supplement group gained benefit in protecting their whole body bone density over the two years. The women in the study were otherwise well and did not enter the study with pre-existing osteoporosis so their fracture risk has yet to be determined. The study, published in the September 09 issue of the American Journal of Clinical Nutrition does go some way in securing the effective use of soya supplements in the holistic management of menopausal related bone loss. ake a good look around you. How many people have you noticed walking around with a cable dangling down from each ear? Mobile phones, mp3 players, and the ubiquitous iPod are enabling and encouraging us to listen to music wherever we go, whenever we want to. We truly are a generation wired for sound But what exactly are we listening to and, more importantly, do we have any idea of the effect that music has on our brain? Should we even be interested or should we simply view music as nothing more than sound that reflects our mood and emotional state? Before you decide which viewpoint most appeals to you, let’s take a look at some of the things we already know that music can do for us. Although we don’t understand exactly how music affects the brain, we do know for instance that music has a great impact on learning and mood. Known as the “Mozart Effect”, listening to music has profound effects on our cognition as well as our moods. Some areas of the brain respond solely to music. We know for instance that some people with severe mental handicaps, who are not able to perform simple tasks such as reading or even tying shoelaces, often stun us with their musical ability. This suggests that music has its own neuro-structure within the brain. Just why the human brain is wired for music is still unclear but there is a theory that music preceded speech and was an early form of emotional communication. In many cultures around the world there are ancient healing songs that are designed to bring about comfort and healing to the sick. In the Jan de Vries clinic, we used resonance biofeedback technology to measure the physiological effect of listening to a very special form of music. This music, which is called BrainHeart Music, has been composed and produced specifically to place the mind and body into states of deep peace and clarity. It has been developed in Scotland by music composer Punit Yaatri. In 2006, this music enabled a once completely silent 3-year-old autistic boy to speak for the very first time in his life. After this heartwarming event, the parents continued to play BrainHeart Music to their child regularly everyday. Then one day, a little over 3 months later, the little boy turned to this mother and said “I love you”. For more details contact the Edinburgh Clinic on 0131 558 7000 6 W I T H J A N D E V R I E S W I T H J A N D E V R I E S 7 Carrot and Ginger Soup A delicious and warming soup that can be served with wholegrain bread and butter or margarine. Preparation Time: 15 mins • Cooking Time: 35 mins • Serves 4 Ingredients 1 medium onion, peeled and chopped 1 clove garlic, chopped 1 tbsp oil 700g carrots, peeled, topped, tailed and chopped 1 tsp grated ginger root or 1-2 tsp ground ginger 900ml light vegetable stock 1 tbsp chopped parsley or fresh coriander (optional) Method Stage one 1. Fry the onion and garlic in the oil for 5 minutes in the large saucepan, covered, without browning. 2. Add the carrots and ginger. Cover and lightly fry for a further 10 minutes, stirring occasionally. Apple,Orange & Raspberry Nutty Crumble Stage two 1. Add the stock, bring to the boil, then simmer for 15 minutes or until the carrots are tender. 2. Purée the soup in the blender. Ingredients For the Filling 225g/ 8oz cooking apples, peeled, cored and sliced 2 oranges, peeled and de-pithed 225g/8oz raspberries 25g / 1oz castor sugar Stage three 1. Reheat, if necessary, to serve. (Optional) Garnish with chopped parsley or coriander. For the Topping 100g/ 4oz ground almonds 50g/ 2oz museli 50g/ 2oz vegetable margarine 25g/ 1oz demerara sugar Method Preheat oven to 180°C/350°F/gas 4 1. To make the nutty topping, mix the ground almonds and museli together, rub in the margarine and stir in the sugar. 3. Spoon the nutty topping evenly over the fruit and bake in the preheated oven for 40-50mins. W I T H J A N Another selection of delicious recipes from the Vegetarian Society. Spinach, Almond and Red Wine Pie with Peperonata 2. Heat 1tbs oil in a medium to large pan and cook the sliced peppers gently for 3 – 4 minutes, stirring all the time, until the peppers are beginning to soften. Add half the garlic and continue cooking and stirring for another 30 seconds. Add the cooked tomatoes (or the canned tomatoes) and the sugar. Cover and simmer for 15 minutes. Season well with salt and pepper to taste. Cool and refrigerate overnight. Note: the peperonata needs to be made the day before. Serves 4 • Vegan • Preparation time: 30 mins Cooking time: 1½ hours (+ chilling overnight) if using fresh ingredients, or ¾ hour Ingredients 600g fresh vine tomatoes, peeled (or use ½ x 400g canned tomatoes) 3tbs olive oil 2 red peppers, sliced 1tbs sugar 4 fat cloves garlic, crushed 500g fresh spinach, washed and drained (or use 300g frozen chopped spinach, defrosted) 1 medium onion, finely chopped 75g white breadcrumbs 100g ground almonds 3-4tsp low salt stock powder 3-4tbs vegetarian red wine Season to taste 3. Preheat the oven to 200C / 400F / Gas mark 6. Grease and line a 20cm square tin with baking parchment. Roughly chop the spinach and put into a large saucepan. Cover with a lid and cook until the spinach has wilted. Cool. Line a large sieve with two layers of kitchen paper and put in the spinach. Top with another piece of kitchen paper and press to extract as much liquid as you can. You should be left with a small ball of spinach. If using frozen spinach, just defrost and press through a sieve in the same way. 4. Saute the onion and the rest of the garlic in the remaining olive oil until softened but not coloured. In a bowl, mix together the onion and garlic, the spinach and all the remaining ingredients. Stir well to make a moist mixture, adding a little water if it seems rather dry. Season to taste with a little salt (if needed) and lots of pepper. Pile into the prepared dish and cover tightly with a piece of foil. Bake for about 20 minutes, removing the foil lid for the last 5 minutes. 5. Reheat the peperonata and serve with the spinach pie. Method 1. Firstly, make the peperonata. Remove the seeds from the tomatoes, chop the flesh and put into a saucepan. Put over a low heat until the tomatoes begin to give off their juice. Bring to the boil and simmer until they are reduced by half. (Alternatively, use ½ a can of peeled plum tomatoes, drained and chopped. No need to cook) 2. Layer the apples in an ovenproof dish. Cut the oranges across the grain to make circles and place on top of the apples. Top with the raspberries and sprinkle over the sugar. 8 Recipes D E V R I E S W I T H J A N © The Vegetarian Society 2004 (recipe created by the Cordon Vert cookery school) For more information visit www.vegsoc.org D E V R I E S 9 Take a look at Eye Health Can what we eat really influence our eyes? W hen was the last time you thought about your eyes? You have to admit it; you wake up and they just start working. There is no warming up period, no lag time between opening your eye-lids and receiving images and, unlike your telephone or internet connection, there are no problems with intermittent connections. Your eyes just work, day in and day out. In fact, your eyes can process around 36,000 bits of information per hour and contribute towards 85% of your total knowledge. Being composed of over two million working parts your eyes use around 65% of all the pathways within the brain. Eyes are truly miraculous structures yet we just expect them to work and never question their existence until something goes wrong. It is with this in mind that maybe it’s about time to consider the special nutritional requirements the eyes have. After all, we have discussed heart health in the past and the importance of nutrition and the brain. The eyes have their own specific needs and being aware of this could help offset some of the slow to develop degenerative conditions that afflict a growing number of people. Feeding your eyes may be one of the best dietary and lifestyle changes you could make to help protect such a vital pair of structures. indication that you need to cut back on the carrots and beta carotene supplements! In general, it is recommended that people do not take vitamin A (retinol) for extended periods and that pregnant and lactating women avoid it altogether (it can sneak into the diet via fish liver oils and organ meat such as liver) because of the increased risk of damage to the foetus and breast fed newborn. Keep your intake of water-soluble vitamin A foods up though. These include the bright coloured fruits such as papayas and oranges and the coloured vegetables like sweet peppers, squash and pumpkin. These foods not only deliver water soluble vitamin A but a complex array of other compounds that are being shown to be of great importance in the fight against nutritional related eye problems and offsetting degenerative eye disease. What needs to be remembered here is the fact that the need for vitamin A in African children is quite different from the requirements of vitamin A in the UK population so boosting the vitamin A (retinol form) intake is probably unnecessary and could be hazardous. On the other hand, maintaining vitamin A levels can be achieved by using beta carotene containing supplements if the diet is very low in the foods mentioned above. However, keep the intake to sensible levels to avoid carotenaemia! Eye essentials It is a sad reality that in some of the poorest countries in the world a simple supplement of vitamin A could prevent the estimated 250 million cases of deficiency that in turn leads on to night blindness and more seriously a drying of the eyes called xerophthalmia. This type of dry eye is not just an irritating symptom, it’s a sight threatening condition. In Africa, if you can’t see you will probably not survive very long! Vitamin A is one of those vitamins that acts as a bit of a double edged sword. Too much can cause toxic reactions that may, rather ironically, include dry eyes, along with other serious issues including headache, drowsiness, abdominal pains and vomiting to name a few. Luckily, this is a rare situation since supplements containing vitamin A tend to deliver it in the form of the non-toxic, water soluble form known as beta carotene. True vitamin A (retinol) is a fat soluble vitamin that over time can accumulate in the body to the point where toxicity symptoms may ensue. Beta carotene, on the other hand, is only converted into retinol within the body if the body is deficient in retinol. Unless there is an overt deficiency of vitamin A in its retinol form the water soluble version is always preferable for this reason if you are taking supplements. Simply check the label where you will probably see the vitamin A ingredient described as being in the beta carotene form. Excessive intake of beta carotene can occur especially if supplements containing it are taken at the same time as a regular serving of carrot juice because carrots are also high in beta carotene. Over time the skin can turn a yellow-orange colour, most noticeable on the palms of the hands and soles of the feet. This situation is known as carotenaemia and is not in itself hazardous but is a strong The antioxidant connection There does not appear to be a week that passes without some news on the benefits of antioxidants, but what are they and why are they important in maintaining eye health? Antioxidants are naturally occurring compounds that help slow or prevent oxidative changes in the body and oxidative changes are associated with accelerated degenerative disease. We all live in an oxygen rich environment but this comes at a price. As we breathe, our cells utilise the oxygen and produce by-products known as free radicals. These are a group of compounds that if left unchecked or are generated at an accelerated rate cause the oxidative damage we all read about. Antioxidants are the key to keeping this process in check since they neutralize and make safe the free radicals. So, the less free radicals there are buzzing around the less damaging oxidative changes occur and, in turn, the rate of tissue damage and degeneration takes place. Hence, diets high in antioxidants have been advocated for a range of degenerative problems ranging from heart disease and diabetes through to arthritis, cancer and eye problems such as macular degeneration. No one would be as bold as to suggest that such diets can reverse these situations but a change in diet and lifestyle can definitely benefit these problems and could slow their progression. The key antioxidant nutrients are vitamin A (in the carotenoid form), vitamin E and C along with the mineral selenium. All these important nutrients can be found in a balanced diet but you can top up a diet with a well formulated food supplement. This may be important in those with food intolerances or for those with specific eye related problems where a guaranteed daily intake of antioxidant nutrients would be desirable. 10 W I T H J A N D E V R I E S antioxidants vitamin A, C, E and the minerals selenium, zinc and copper in slowing the progression of age related macular degeneration so we know that boosting those foods high in these nutrients or taking a well formulated supplement is going to be a good idea. A number of smaller studies have also focused on nutrition with special reference to lutein and zeaxanthin. Both of these compounds have been associated with improved eye health. When looking to the UK population, the Royal National Institute for the Blind comments that research has shown that many people do not get enough vitamins and minerals from their diet and suggest the use of food supplements. These must not be taken, however, as a substitute for a balanced diet! Key antioxidant foods Vitamin A Carrots, squashes, broccoli, sweet potatoes, tomatoes, kale, peaches, apricots and all bright coloured fruits and vegetables Vitamin C Citrus fruits such as oranges, limes, coloured berries such as blueberries, strawberries, sweet peppers, green leafy vegetables, broccoli When to consider an eye specific supplement Vitamin E • When intake of fresh fruit and vegetables are low • When the absorption of vitamins and minerals poor • When it’s hard to obtain and prepare fresh produce • When food intolerances prohibit eating key foods Nuts, seeds, whole grains, green leafy vegetables, vegetable oils Selenium Fish, shellfish, grains, eggs, chicken and garlic Within the group of antioxidant compounds the carotenoids appear to have specific influence on the health of the eye. One of these, known as lutein, has come to the attention of scientists and had been the centre of intense investigation when it was noted that it may help offset the effects of macular degeneration. Lutein is found in egg yolks and in the dark green leafy vegetables. It appears to act, like all antioxidants, as a free radical neutraliser but because it accumulates in the tissues that are exposed to the outside environment (the eyes and skin) it exerts this effect to great effect in these tissues over other antioxidants that are distributed to all body tissues. With regard to eye health, lutein filters out the high energy blue wavelengths common to sunlight and artificial light. By doing this it is thought that lutein could reduce the damaging effects of these wavelengths on light exposed tissues such as the eye and skin. Getting enough lutein (research suggests around 6-10 mg per day) may be difficult from diet alone since you would need to eat a large bowl of fresh spinach every day to get around 6mg. This could be a case where a food supplement is a good idea. Another up and coming eye specific antioxidant is known as zeaxanthin. Again, it belongs to the carotenoid group of compounds. Useful Contacts RNIB: www.rnib.org.uk Macular Disease Society: www.maculardisease.org Irene’s Battle for Sight I was a Registered Nurse for twenty five years when one day, while on holiday, I found that I could not see very well in the evenings. I kept bumping into things like buckets, doors and even trees! On returning home I visited my GP and Retinitis Pigmentosa was diagnosed. RP is a genetic, progressive disease of the eyes with no cure as yet. I was heartbroken, I mean what was I going to do? I had a mortgage, two children and now I was being told I had to give up work and my car as I was going blind and there was nothing anyone could do. That was nine years ago. It started with night blindness and has now progressed to tunnel vision. I am now registered blind. In 2004 I decided to do something about getting back to work, so I retrained and, after graduating from the Royal National College for the Blind in Hereford with ten diplomas in Remedial Therapies, including Nutritional Therapy I came to work here at Jan de Vries Healthcare as a Therapist and Helpline Advisor. Since starting here I have learned a great deal about how diet can affect the eyesight. I have found that taking foods rich in vitamins A, C and E, which can be found in fresh fruits and vegetables, Lutein ( a carotenoid) which can be found in yellow peppers, mango, bilberries and green leafy vegetables, Zeaxanthin (carotenoid), found in orange sweet peppers, broccoli, corn, lettuce (not iceberg), spinach, tangerines and eggs help in eye health. However, it is not always possible to maintain such a healthy diet; I have found that while I try to get as many of these foods into my diet it can be difficult as I work full time. I therefore take a supplement which contains a good balance of the nutrients required. These are called Vision Essentials. Now, I know that this is not going to heal my problem but for the past three years my eyesight has been stable. This, for me, is the best news as I patiently wait for the “cure”. Foods high in key carotenoids High lutein foods Yellow peppers, spinach, mango, bilberries, green leafy vegetables, broccoli, eggs High zeaxanthin foods Orange peppers, corn, lettuce (not iceberg), tangerines, spinach, broccoli, oranges and eggs Pulling it all together It is clear that good food promotes all aspects of health but certain foods do appear to be associated with specific eye related nutritional needs. A large trial (the Age Related Eye Disease Study trial, see www.emmes. com/study/areds for details) has confirmed the importance of the W I T H J A N D E V R I E S 11 Back Issues Available Autumn 06 Air congestion All washed out Baby issues Clear skin Solidago – Some solid advice If you have missed an issue, some previous issues are still available for £1.30 for one copy and £1.25 for each additional copy. Summer 09 Energy In Nutrition Missing links to missing energy A little bit of dairy helps your blood pressure Have you checked your tickover? Focus on ProRibose Curbing the snoring with Cat Thyme Snoring is one of those problems that may sound a trivial thing but to the snorer, and those who share a bed with them, it’s far from that. A recent survey revealed that out of 1500 people questioned 60% felt that it disrupted their sleep and 75% felt that the snoring and sleep problem was the cause of their excessive morning time tiredness. Despite this, the survey also discovered that it took snorers, on average, eighteen years to tackle their problem! S noring, by definition, is the sound made by the soft palate, mouth, nose and throat as it vibrates due to turbulent air flow during the in-breath. The key to correcting snoring is to discover what is causing the turbulent air flow in the first place. For a long time snoring and the accumulation of fat around the neck has been considered to be a prime cause; the so called double chin. Weight loss is an obvious way forward in these cases but as the survey showed, many people do not seek help for many years after which other causes may contribute as well. Nasal congestion and catarrh is a very common additional factor. Not only is this related to one of the other key triggers, smoking, but it can occur as a result of the mechanical effects of snoring as well. The vibration effects of snoring can physically irritate the delicate nasal membranes causing them to become inflamed and congested. Over time a vicious cycle develops that may ultimately end up in the formation of nasal polyps. These are fleshy swellings that hang deep in the nasal cavity where they cause obstruction as well as irritation. There are many remedies available for snorers, everything from nasal strips and dilators, mouth guards, breathing devices and even ear-plugs! One herbal remedy that has stood the test of time however, is Teucrium marum verum commonly known as Marum verum or simply Cat Thyme. This shrubby plant is native to Spain where it has been traditionally used to make snuff. In herbal preparations the leaves are used to make an alcohol extract that can be taken diluted in a small amount of water. Although this remedy has not attracted much scientific study it is clear from clinical observations that Marum verum acts as an 12 W I T H J A N anti-inflammatory agent for the mucous membranes of the nasal cavity and throat. It appears to ease congestion and may reduce the influence of obstructions such as polyps but it is unlikely to get rid of them completely. For that reason, Marum verum has become a top remedy for snoring management. A regular intake of 15-20 drops taken three times a day can ease the obstructive symptoms associated with snoring and, in turn, ease the snoring itself. To date there have been no adverse reactions to the use of Marum verum and it does not appear to interact with medication. However, simply because of a lack of data we do not recommend its use if pregnant or breast-feeding. 7 Interesting snoring facts • • • • • • • D E There are 15 million snorers in the UK About twice as many men snore than women Snoring can be as loud as a pneumatic drill Bed partners may only get 3-5 hours sleep Snoring can he hereditary A loud snorer is likely to be overweight The 3 key causes are weight, smoking & alcohol V R I E S Summer 06 Visualisation and Outlook Summer is Coming, but for some this is a mixed blessing Piles Rhodiola – A little Lift for Life Gardening – is it good for you? Spring 09 Energy in Food Smelling Sweet – Natural remedies for bad breath The Puzzle of Sleep Focus on Rosehips Spring 06 Cleansing the Organism Detox Holocaust Experience Head lice Ginkgo biloba – and ancient remedy with modern applications Autumn/Winter 08 Best foot forward What to do when Statins don’t suit you Feed your Bones Focus on Garlic Winter 05 Cold and Flu Amalgam – The Debate Gout – it’s no laughing matter Feverfew – Nature’s Migraine Fighter Summer 08 Mind Energy Dropping the pounds could cut your cancer risk Food additives and hyperactivity The Breast Solution Feeding your baby the natural way Autumn 05 Beware of preservatives Supplements – who needs them? Childhood Hyperactivity – simple suggestions for a complex problem Vitamin B6 – One vitamin, many functions Recipes – provided by the vegetarian society Spring 08 Acupuncture and Fertility Too much of a good thing… Obesity Is beauty more than skin deep? Turning back the clock on depression Winter 07 Energy in the Hands Ageing Gracefully Music as a Therapy An Olive a Day keeps the doctor away Focus on Cherries Summer 07 Energy in Sound Electromagnetic Radiation: A real threat or just another fad Health In the Sun - The Vitamin D Connection Spice up your brain Focus on Yerba Mate Summer 05 Natural healing – Wouldn’t it be wonderful of the human body could heal itself without artificial aid…. Water - Not all drinks carry the same health benefits… Taking the sting out of cystitis Travel – risks and preventions considered Vitamin D – The sunshine vitamin Spring 05 Stress, tension and relaxation Can magnetic bracelets really help arthritis? Ulcers – More than just an acid stomach… Fructo-oligosaccharides (FOS) – Nutrient in focus Spring 07 What is Innate Energy? A Sticky End to Superbugs Focus on Bilberry Feeding your Skin Back issues are available from our mail order department: Write to: Winter 06 Healthy Eating Taking the Sting out of Shingles A Fishy Problem Herb in Focus – Ivy Fenugreek – A Spice with a Secret W I T H J A N D E V R I E S Mail Order Dept. Jan de Vries Healthcare, Southwood Road, Troon, Ayrshire KA10 7EL. Tel 01292 317 670 e-mail [email protected] 13 &Answers Questions Q I have a problem with gout. I am 60 years of age and work full time and active in every other way. I have suffered with gout for about 3 years now but it has come to the stage where my feet are sore and painful all the time. I would be most grateful for your advice? The most popular natural approach to gout has been consuming the equivalent of one-half pound of fresh cherries per day. This may not be very convenient, however, using CherryBomb capsules solves this problem and ensures that your uric acid levels are kept in check. Cherries have a long history in naturopathic medicine as a key remedy for arthritis and especially gouty arthritis. The Cherry capsules are very pure and contain a very small amount of fruit sugar. To ease the pain of gout the use of Devil’s claw (Harpagophytum) or Knotgrass extract may prove helpful. These two remedies should also help with joint pain. Regular osteopathic treatment and acupuncture is also beneficial. Q I would like to know if you could suggest anything for Trigeminal Neuralgia? I have had this for a few years now. I took medication from the doctor but it made me sleep all the time so was told to cut them down, which I did, but it didn’t help to get rid of the pain. The pain is up the right side of my nose and it affects my right eye too. From an alternative medicine point of view I would recommend using two remedies. A vitamin B12 preparation, known as BioActive B12, taken by sucking one tablet first thing in the morning, and also a homeopathic preparation called Gelsemium, taken at a dose of 15-20 drops, twice daily in a little water before meals. Both remedies have been in the past very helpful for people suffering from neuralgias and Trigeminal neuralgia. It is well worth while considering a course of electro-acupuncture in conjunction with these remedies. Q I wonder if you can help me? I have had IBS for a few years now and time and again I am on tablets from my GP but they don’t help. I have had tests done but nothing was found. It is now getting really bad. If I walk my bowels move and I get anxious and nervous in case I have an accident. I can’t take this anymore. Please help. The problem with Irritable Bowel Syndrome (IBS) may be helped with Tormentil Complex, which helps normalise bowel movements, reduce inflammation and spasms in the bowel. It also has an anti-diarrhoea action. Try to reduce your intake of dairy produce and wheat too as these are often related to causes of diarrhoea. My book Stomach & Bowel Disorders will also give you helpful information and advice. Most IBS sufferers find great benefit from boosting their gut flora with a daily dose of lactobacillus acidophilus. Consider taking one capsule of probiotic called Acidophilus Pearl. This is a tiny pearl-shaped capsule and is enteric coated to ensure the bacteria reach the lower bowel intact and not destroyed by the stomach’s acid environment. This preparation can make a big difference to wind and bloating, both very common in IBS. 14 W I T H J A N Q I wondered if you would be able to help with a condition my husband has had for about two years, and which seems to be getting worse. He suffers from a thick mucus (which is clear) and which gives him a choking sensation in his throat. This makes him cough and retch until he is eventually, after a lot of effort, able to spit the mucus out. It is worse at night, and often worse after eating the evening meal. I would recommend he avoid all forms of cow’s milk and cow’s cheese, as these can be congestive. He can use goat, sheep, soya or rice milk as alternatives. In addition he could try Ivy Extract from Enzymatic Therapy. This is helpful for people who wish to build and maintain healthy lung and bronchial passageway function. As this sometimes happens after meals it could be related to acid reflux, in which case I would also recommend Centaurium at a dose of 15 drops in a little water three times a day. Ideally this should be taken 15 minutes before meals, sipped and held in the mouth for a few moments before swallowing. He may also benefit from gargling with a few drops of PoHo oil in water. This can help to open up the sinus and nasal cavities easing breathing and the elimination of excessive mucus. Q I hope you can help me with a problem of a fungal growth on my scalp. The prescribed shampoo from my doctor inflames my scalp so I had to stop using it. I already take Acidophilus Pearls and have just started Grapefruit Seed Extract. I would suggest the remedy Molkosan used in the last rinse water after shampooing diluted 1 part Molkosan in 10 parts water 1:10. Do not rinse out. This has anti-fungal properties and should help to settle things down. Continue with the Acidophilus as this will help improve natural flora in the gut. You can also drink Molkosan, one teaspoonful in a glass of water with meals to further support the body’s healthy bacteria in the gut. Q I am a 92 year old female with a sound heart and mind. My problem however is stiffness in my legs and lower back. Please can you advise me on this. Thank you. There are several remedies you could try to help relieve this but I would suggest starting off on the traditional herbal remedy Knotgrass Complex at a dose of 20 drops in a little water, twice daily before meals. Give this a good chance of at least three months to ensure the full benefits are achieved. Knotgrass may be taken alongside other medication, and has no known side effects. In addition, you could apply arnica gel to the most stiff and painful joints. In addition, you may also be interested in reading Arthritis, Rheumatism & Psoriasis for further guidance. Q I read recently about the anti-anxiety preparation you recommend called L-Theanine and wondered if you could give me a little more information on this? Elthea-100 is a pure L-theanine extract derived from green tea. This unique amino acid is the key ingredient that gives green tea its relaxing properties and is very safe to use on a daily basis or as needed. There are no drowsiness issues to worry about, nor is there any possibility of addiction or withdrawal problems that so commonly plague other remedies used for easing anxiety and stress. It delivers into the system within 30 minutes of taking it and it is very helpful for stress and anxiety. It may be taken at a dose of 2 tablets on an as and when required basis, or 1-2 tablets three times a day. If your sleep is disturbed consider taking 20-30 drops of Passiflora before bed. D E V R I E S Letters Dear Jan Hi I am writing say thank you very much indeed for the medication you sent me. I am very pleased with it; it has done me such a lot of good. I am thrilled to bits with it. I do not feel so much off balance, it is lovely. Thanks a million LB Lincolnshire t the year. The parcel ellent service throughou exc ur yo all for u yo k Than column in the Sunday y. Also thank Jan for his da xt ne the s ive arr always r. son I buy that newspape Post – this is the only rea JN Birmingham Dear Jan, Thank you for all the wonderful help, advice and above all ‘spot on’ prescribing you have given me over the years, which beyond doubt, has enabled me to keep on with my battle against Rheumatoid Arthritis and Osteoporosis so that I can still hold a pen to write to you today. AN Dear Mr de Vries I would like to express my deep gratitude to you for all your kindness and help to me. Your welcome was so wa rm and it was a real joy for me to meet you again after so many years. Fro m your books I first got to know you and to realize something of your deep knowledge and wide exp erience in alternative medicine. Your attentive care an d concern together wi th your practical help sincerely value and appre I ciate. It was extremely kind of you to give me both you r precious time as well as various medicines to rep lace ‘the drugs’ which I stopped because of the problems they were cau sing me. I can only try to repay you r kindness by remember ing you and all your intentions for your dear ones in my prayers now and in the future. May God bless you and pay you a hundred fold. With best wishes and wa rmest regards SMC Dumbarton Dear Mr de Vries Thank you for your efficac ious service. Astonishing . Yours sincerely DA Notts ommended. Dear Jan remedy you recently rec the for you nk tha to thought this I am writing ent after a few days. I vem pro im nt ca nifi sig There was a red. I am so would take weeks. and am completely cu se ur co the ed let mp co I have now this. pleased to be able to say SG Edinburgh To Jan on your recent visit the treatment you gave me for ch mu ry eve you k Than aches and I must say treated my neck for head You n. sto Pre in p sho to the n great! that the relief I got has bee work you are doing. at God bless you for the gre Best wishes JF Dear Jan Having had one of the worst nights of pain the night before and at the point where he could tak e no more, Adam went to your clinic in Troon yesterday and from the moment he stepped off of the acupuncture table after receiving not only needle treatment but als o manipulation of his joints he felt 100 times better. However, the rea l tes t was this morning when the pain was usuall y at its worst, he felt nothi ng but a dull twinge. We only wish that he ha d done this months ago, what a waste of this year suffering. Hopefully I am not speaking too soon an d it will last as he is not due to go back for a month. I am just so happ y to see a little of my old Adam back and would lik e to thank you very much for your help Kind regards MM Dear Jan I am writing to tell you of my wonderful experien ce. The ring finger in eac of my hands curled in h and when I went to a spe cialist he said I must be descended from the Vik ings and gave me an inj ection at the base of eac fourth finger. It worked h very well but later on I de veloped Tennis elbow an had to return to see him d . I mentioned that my fin gers were starting to cu in again and would I ne rl ed more injections? He tol d me I would need an operation. I did not want an operation, but started taking your Joint Mobility tablets for my back and now my fingers are perfe ct. What do you make of that? You are a very clever man! I am eighty years of age and I can still play the pia no. Yours sincerely RC Ballycastle IF YOU WOULD LIKE TO WRITE TO ‘IN TOUCH WITH JAN DE VRIES’ PLEASE SEND YOUR ARTICLE OR LETTER TO: JDV ‘IN TOUCH’, SOUTHWOOD ROAD, TROON, AYRSHIRE, KA10 7EL. W I T H J A N D E V R I E S 15 In touch club W I T H J A N D E V R I E S Dear Member Everyone at Jan de Vries Healthcare is delighted and humbled by the continuing rise in members of our “In Touch” club and I do hope that you enjoy, and indeed benefit from, the articles and offers in the newsletter. There is no need to enquire about re-subscribing – you will automatically be sent the information at the appropriate time but if you have friends who would like to join us, please feel free to use the form below. Once again, many thanks for your continued support. Wishing you the very best of health. Security No*: * (The last 3 digits along the signature strip on the back of the card). W I T H J A N D E V R I E S