Vol. 1 Issue 2 September/October 2013 Lenasia & Lenasia South Enquiries: info@healthvibes.co.za
5 Foods you should never eat...
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Dr Feroz Osman-Latib
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As the old saying goes, “you are what you eat,” and since nowadays there are even more reasons to choose your foods wisely, we have written this article on 5 foods that should definitely be removed from your shopping list. It may not be all you need to do in order to be healthy, but its a good start. Healthy eating is a choice and making that choice means a healthy future for you and your family in the years to come. You will find that many of these foods are promoted as “healthy”, yet science tells us otherwise. So lets dive in: Processed Meats You probably know what LOL, ROFL, and LMAO means, but nobody will be laughing when they find out what CAFO means. Confined Animal Feeding Operations, the kind of place where animals are given excessive growth hormones, antibiotics and other veterinary drugs and raised in deplorable conditions that promote disease, thats where most processed meat comes from.... Processed meats like salami, sausages, and roast beef are typically made with meats from animals raised in confined animal feeding operations (CAFOs), these meats are also filled with sodium nitrite and other chemical flavorings and dyes. Nitrites can be converted into potent, cancer causing nitrosamines in your body. In fact, research has linked nitrites to higher rates of colorectal, stomach and pancreatic cancer. But that’s not all. Most processed deli meats also contain other cancer causing chemicals that are created during cooking. Studies by the World Cancer Research Fund, confirm that processed meats increase your risk of cancer, especially bowel cancer, and NO amount of processed meat is “safe.” You’re better off swapping them for fresh organically-raised grass-fed meats, or fresh ocean fish.
Canned Tomatoes Can you say BPA? BPA or Bisphenol A is used to make certain plastics and resin coatings, BPAbased plastic is clear and tough, and is used in a variety of common consumer goods (such as baby and water bottles, sports equipment, CDs and DVDs) and for industrial purposes, like lining water pipes. BPA is also used in the coatings on the inside of many food and beverage cans. In fact, many leading brands of canned foods contain Bisphenol A (BPA). The problem with BPA is that it is an “endocrine disruptor”. When ingested it imitates the hormone estrogen in the body and this has been shown to cause many negative health effects, including problems affecting the prostate, breast, testes and mammary glands. It also influences obesity as well as altering brain structure and chemistry. Babies and infants appear to be the most sensitive to BPA with later physical and neurological difficulties linked to this toxic chemical. Most mothers are aware that BPA is found in many plastic baby bottles and other plastic items and are actively avoiding them, but did you know that just a couple of servings of canned food can exceed the safety limits for daily BPA exposure for children? So why tomatoes? The high acidity of tomatoes causes BPA to leach from the can into your food. To avoid this hazardous chemical, you should avoid canned foods entirely and stick to fresh fruits and vegetables, or switch over to brands that use glass containers instead— especially for acidic foods like tomatoes. Margarine I hate to tell you this, but butter is better, its a healthy fat. Unfortunately the low-fat craze has got us confused into thinking
margarine is actually good for us, truth is, there are a lot of unhealthy components to most margarines including: Trans fats: These unnatural fats in margarine, as well as shortenings and spreads are formed during the process of hydrogenation, which turns liquid vegetable oils into a solid fat. Trans fats are linked to heart disease, cancer, bone problems, hormonal imbalance, skin diseases, infertility, difficulties in pregnancy, problems with lactation, low birth weight, as well as growth problems and learning disabilities in children. A government panel of scientists looked at the evidence and determined that man-made trans fats are unsafe at any level. Free radicals: Free radicals and other toxic breakdown products are the result of high temperature industrial processing of vegetable oils. They contribute to numerous health problems, including cancer and heart disease. Emulsifiers and preservatives: Numerous additives of questionable safety are added to margarines and spreads. Most vegetable shortening is stabilized with preservatives like BHT. Hexane and other solvents: These are industrial chemicals used in the extraction process and can have as yet undocumented toxic effects. Trditional butter, when made from nonCAFO cows, is rich in conjugated linoleic acid (CLA). CLA is not only known to help fight cancer and diabetes, it may even help you to lose weight, thats right...butter can help you lose weight!, which definitely cannot be said for its trans-fat substitutes. Much of the reason why butter is vilified is because it contains saturated fat, i’ll get into that in another article, but suffice to know that saturated fat is actually good for you, its a healthy fat! Vegetable Oils
Heated vegetable oils are amongst the worst substances you can take into your body .They are definitely not the health food that you were led to believe they were. This is largely due to the fact that they distort the important omega-6 to omega-3 ratio in your body. Ideally, this ratio is 1:1. The average diet already contains more Omega 6 than Omega 3, using vegetable oils worsens this ratio and results in widespread inflammatory disorders as well as other ill-effects in the body. Corn oil has a typical omega 6 to omega 3 ratio of 46 to 1, Soybean oil has a ratio of 7 to 1 while Canola is the best of the worst at 1 to 2. Anytime you cook a food though, you risk damaging the oil you use through the heating process, even if it is canola. The oils you cook with must be stable enough to resist chemical changes when heated to high temperatures, or these damaged oils can further impact your health. When you cook with polyunsaturated vegetable oils (such as canola, corn, and soy oils), oxidised cholesterol is introduced into your system. As the oil is heated and mixed with oxygen, it turns rancid. Rancid oil is oxidized oil and should NOT be consumed—it leads directly to cardiovascular disease. Trans-fats are made when these oils are hydrogenated, which we learnt about before with margarine. So what’s the best oil to cook with? Of all the available oils, coconut oil is the best for cooking because it is almost a completely saturated fat, which means it is much less susceptible to heat damage. Coconut oil also contains unique and beneficial fats for your body. Olive oil, while certainly a healthful oil, is easily damaged by heat and is best reserved for drizzling cold over salad, or having as a condiment with other foods. » continued, PG. 6
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HEALTH NEWS
Litterbox Suicide Studies have linked an infection that you can get from your cat’s litterbox with higher suicide rates in women. Women infected with a parasite found in dirty kitty litter, undercooked meat, and unwashed vegetables may be at higher risk for self-injury and suicide, a new study shows.
Slouching ones shoulders with the head pushed forward, sleeping with the head in an awkward position, or working with the head in one position for a prolonged period of time are contributing factors to back and neck pain. Muscle Strains: Minor back and muscle strains quickly improve on own, but more severe strains will physiotherapy treatment to relieve and promote healing.
neck their need pain
Ligament Sprains: Stretching ligaments too far or too quickly makes them tear and bleed into surrounding tissues causing swelling and pain. Motor vehicle and sporting accidents are common causes. Disc Problems: Discs are anchored to the vertebrae, above and below, so they cannot ‘slip’ out of place and serve as ‘shock absorbers’. They can wear down with age, but most disc problems arise from injury. Discs can bulge (prolapse), herniate or even rupture.
The study, published in the journal General Psychiatry, reports that women infected with the parasite Toxoplasma gondii were more likely to attempt suicide than women who were not infected. T. gondii infection is most commonly caused by eating undercooked meat but can also be transmitted from handling infected cat feces, eating unwashed produce, and handling contaminated soil.
Sciatica: The sciatic nerves run from the lower back, through the buttocks and down the back of the legs. Irritation anywhere along this pathway will cause pain in the back and legs. Arthritis: Vertebral and facet joints can be affected by arthritis, causing degeneration and inflammation within the joint and the growth of bony spurs on the edges of the vertebrae. Preventing Back and Neck Pain
About one-third of the world’s population is infected with T. gondii, but in most cases people never know it because the infection typically does not cause serious illness. Newly infected pregnant women can transmit the parasite to their fetuses, which can lead to brain damage, blindness, or severe mental retardation. And people with compromised immune systems are also at risk. That is why pregnant women and people with weakened immune systems are often advised not to change cat litter boxes.
Causes and prevention of back and neck pain Back and neck pain are common problems which affects many of us at one time or the other in our lives. Dipna Morar
Causes of Back and Neck Pain Postural Stress: Poor posture contributes to stress and load on the spine. Ligaments are over stretched, muscles tire and joints and nerves are put under pressure.
Lifting: The correct technique includes maintaining the feet shoulder-width apart, bend at the hips and knees. Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs to lift. Keep your back as straight as possible. Avoid twisting - turn by using your feet, and not your back. Posture: Think tall: chest lifted, shoulders relaxed, chin tucked in and head level. Posture should be stable, balanced and relaxed when sitting, walking or standing. Sitting: Don’t stay seated for too long stand up, stretch and walk around. The right back support will also assist. Exercise: Stay in shape - healthy bodyweight equates to less strain on your back. Physiotherapist can show you how to keep your back flexible and strong with correct back and abdominal exercises Driving: Good support from your car seat will prevent back pain. If you need more lower back support, use a lumbar roll or a rolled-up towel. Work: Avoid keeping your head in a static position for prolonged periods of time (e.g. computer/desk work, sewing). Perform stretches and change position frequently.
Sleeping: Your mattress should be firm enough to support your natural shape. The pillow should be the correct height. If the pillow is too low, your head will be tilting down, and if it is too high your head will be stretched uncomfortably –both of which can cause neck pain and stiffness. Also avoid sleeping on your stomach.
September/October 2013 HEALTH VIBES 3
Lose that belly fat
Eggs & Cholesterol
If you have extra weight on your midsection, this is a strong sign that you have insulin resistance and in women, higher risk of PCOS.
Turns out they were wrong about eggs!
You may have been trying to get it off with exercise but the reality is that it is caused by eating the wrong things, and hormonal imbalances.
10x4
The wrong things means too much high GI carbs, and the two most important hormonal imbalances contributing to belly fat are excessively high insulin and stress hormones such as cortisol. As much as you can remove these causes, your waist will shrink. Here’s what you need to do. 1) Add more fiber to your diet. The University of Southern California studied 85 overweight teenagers for two years. They found a link between fiber consumption and weight. Those who consumed less dietary fiber increased their belly fat by an amazing 24%. Those who increased their dietary fiber reduced their belly size by 4%. Sources of fiber include: vegetables, fresh fruit, raw nuts and seeds, and whole grains. A good goal would be to consume at least five servings of freshly prepared whole vegetables per day, switch to high fibre wholewheat bread. Try this for 3 months. You will be pleasantly surprised! 2) Avoid all foods and beverages that contain added fructose and other sweeteners. (This includes fruit juice!!) 3) Reduce your exposure to chronic stress. Reduction of stress is essential since stress hormones encourage fat deposition in your midsection but also in your arteries. To reduce stress in your life, make sure you get sufficient sleep, take time out to perform prayers, meditate. Take up a sport, go on holiday! 4) Exercise! Diet is essential for overall weight loss. But if you want to make your waist smaller, you will also need to exercise, according to a study at Syracuse University. In this study, 33 diabetic women were divided into “diet only” and “diet plus exercise” groups.Both groups -- diet only, or diet plus exercise -- had an average weight loss of 5 kgs over a 3 month span. However, only the “diet plus exercise” group had a loss of visceral fat, which is the belly fat that surrounds internal organs. In other words, you can lose weight with diet alone. But if you’re also intending to lose abdominal fat, you’ll need to add regular exercise and physical activity to your healthy diet program. So there you go, 4 simple ways to lose that belly fat, start today!
Throughout the late 20th century, doctors maintained that eating more than two eggs a week could increase your cholesterol, but in recent years research experts have begun to refute this myth. Now, a new study has found that eating more eggs is not associated at all with higher serum cholesterol in adolescents, regardless whether they do any physical activity or not. The study led by researchers at the University of Granada, analysed the link between egg intake in adolescents and the main risk factors for developing cardiovascular diseases, such as lipid profile, excess body fat, insulin resistance and high blood pressure. As Alberto Soriano Maldonado, primary author of the study, explains to SINC: “Health professionals traditionally insisted that eating eggs increased cholesterol levels, so in recent decades there has been a tendency to restrict intake” However, the research suggests that increased serum cholesterol is more affected by intake of saturated fats and trans fats - present in red meat, industrial baked goods, etc. - than by the amount of cholesterol in the diet. The results of this research demonstrated that eating larger amounts of egg is neither linked to higher serum cholesterol nor to worse cardiovascular health in adolescents, regardless of their levels of physical activity. “The conclusions, published in the journal Nutrición Hospitalaria, confirm recent studies in healthy adults that suggest that an intake of up to seven eggs a week is not associated with an increased risk of developing cardiovascular diseases,” notes Soriano. As a result, the authors suggest reviewing dietary recommendations with respect to eggs, although they add that it would be useful to conduct similar research on a sample group with higher egg intake. “Egg is a cheap food that is rich in very high-quality proteins, minerals, folates and B vitamins. Thus it can provide a large quantity of nutrients necessary for optimum development in adolescents,” according to the researcher.
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September/October 2013 HEALTH VIBES 5
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8a - naeem moosa
« 5 Foods you should never eat, continued Microwave Popcorn
•
It is grown without pesticides and chemical fertilizers
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It’s not genetically engineered
•
These two substances are chemicals used in the food and packaging industry to keep grease from leaking through fast food wrappers. They are not supposed to be eaten, yet they are increasingly showing up in laboratory tests as contaminants in blood. Microwave popcorn bags are lined with PFOA, and when they are heated the compound leaches onto the popcorn.
It contains no added growth hormones, antibiotics, or other drugs
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It does not contain artificial anything, nor any preservatives
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It was not grown in a factory farm
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It is grown with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have freerange access to the outdoors)
These chemicals are part of an expanding group of chemicals commonly referred to as “gender benders”, because they can disrupt your endocrine system and affect your sex hormones. The US environmental protection agency has ruled that they are “likely carcinogens,” and has stated that PFOA “poses developmental and reproductive risks to humans.” Researchers have also linked these “gender benders” to a range of other health problems, such as:
comments: info@healthvibes.co.za
I hope you’re not sitting on the couch with a bowl of popcorn while reading this, because I have 2 more acronyms for you: PFOA and PFOS.
8b
Infertility -- A study published in 2009 in the journal Human Reproduction found that both PFOA and PFOS, dramatically increased the odds of infertility. PFOA was linked to a 60 to 154 percent increase in the chance of infertility. Thyroid disease -- A 2010 study found that PFOA can damage your thyroid function. Cancer -- PFOA has been associated with tumors in at least four different organs and has been associated with increases in prostate cancer in PFOA plant workers. Immune system problems -- Studies by Swedish scientists indicate that these chemicals have an adverse effect on your immune system. PFOA was found to decrease all immune cell types studied, in the thymus and spleen, and caused immunosupression. Increased LDL cholesterol levels – A 2010 study in the Archives of Pediatric & Adolescent Medicine found that children and teens with higher PFOA levels had higher levels of total cholesterol and LDL or “bad” cholesterol, while PFOS was associated with increased total cholesterol, including both LDL cholesterol and HDL or “good” cholesterol. So my advice to you is to go traditional, get one of those old popcorn machines instead of microwaving. In fact I strongly recommend avoiding any product you know containing these toxic compounds, including non-stick cookware, but also foods sold in grease-proof food packaging, such as fast food and microwave popcorn. Guidelines for Healthy Food With so many “new” foods coming onto the market and old foods being grown or prepared in new ways, its not easy to know whats good and whats not, but here are some guidelines that can assist you. Good, healthy food can be identified by the following:
infinte health
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Squat or sit? Our ancestors did it. People in Asia, Africa, and some parts of Europe still do it, and practising Muslims still prefer it. So how did we end up deviating from the best way to relieve ourselves? Blame it on toilets as we know them. People thought they were on to something good when they made the “throne”, but research is now proving that indeed we should squat, not sit. In a 2003 study, 28 healthy people volunteered to time themselves in three alternate positions: sitting on a standard toilet, sitting on a low toilet, and squatting. They not only recorded how long it took them, but also how much effort it took. Squatting, the study concluded, takes less time and effort. “There is definitely some physiologic sense to squatting,” says gastroenterologist Anish Sheth, MD, co-author of a number of books on colon health, “Simply put, it straightens out the colon.” When we’re standing, the colon (where waste is stored) gets pushed up against the puborectalis muscle, which keeps fecal continence until it’s time to hit the bathroom. Sitting down only partially relaxes that muscle. Squatting fully relaxes it, essentially straightening out the colon. That, in turn, eases the elimination process. Experts have suggested that conditions like colitis, constipation, and hemorrhoids stem from all the sitting and straining people do on the toilet. Studies have shown, for example, that the more time you spend in the bathroom, the more likely you are to develop hemorrhoids, or swollen blood vessels in and around the anus. Some doctors even recommend patients try squatting to deal with their colon issues. So once again, ancient wisdom trumps what we though was modern advancement. Time to get rid of that high toilet?
September/October 2013 HEALTH VIBES 7
20x4
20x4
LEARN ABOUT NATURAL THERAPIES
Cupping/ Hijamah-Part 2
What is it, should you have it done, if so...when and why? Dr Feroz Osman-Latib Hijamah is an effective therapy for many illnesses when done correctly and under the right circumstances. Following on from my previous article on Hijamah this article briefly describes the different types of Hijamah. I will continue using the correct arabic word Hijamah from here forward as “cupping” is not an accurate translation of Hijamah referred to in the Hadeeth. Hijamah is of two types, Hijamah in strength and Hijamah in illness. These have different rules and if they are ignored the patient will be harmed instead of healed through the treatment. Hijamah in strength is carried out when the person is generally healthy, it is also referred to as Hijamah in health. I prefer the term strength rather than health as it is rare to find someone who has absolutely no illness present. The distinction however is that in spite of having some minor complaints the patient is relatively healthy and strong, with a strong pulse and sufficient blood. This type of patient normally seeks Hijamah as a general health preservation
Cupping administered to the back
treatment which will aid in removing toxins and impurities from the blood and for this reason the recommended times, days and seasonal recommendations must be adhered to. The recommended days are the 17th, 19th and 21st of the lunar month and the seasons are spring and summer. Only in the hot regions such as the middle east where it remains hot even in winter and autumn can this type of cupping be performed outside of spring and summer. Many people in regions where the climate is cold in winter and autumn have Hijamah done and this leads to illness instead of removing it. The reason is because in the hot climate, the heat of the blood is in the outer areas of the body, there is also more blood flow in the outer parts. Hijamah removes blood from this area of the body and acts as a purification. In the cold climate, heat retreats inward and the outer parts remain colder and with less blood. When Hijamah is done in this condi-
tion the body is harmed. The dates are also important as the moon has an effect on the blood and its impurities, causing them to accumulate in the areas where Hijamah is done on these dates. If Hijamah is done on these days then the blood removed will have a higher concentration of toxins, blood breakdown waste products as well as other harmful substances. It will also have a lower concentration of substances that are healthy for the body such as immune cells etc. The best time for this type of Hijamah is in the morning, on an empty stomach and preferably after having taken a bath. In the next article I will discuss Hijamah in illness which has different rules. For those who want to have general Hijamah done, we have now entered into Spring and Hijamah will be done at the AcuClinic center on the relevant dates, for September these are the 24th, 26th and 28th. More information is available at the website: www. acuclinic.co.za
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Prostate worries? Prostate cancer is the most common life threatening disease faced by older men. It is a condition that is almost certain to affect men over 40 and begins with prostate enlargement, but it can be prevented and treated. Here are the stats you need to know: • • • • •
50% of men will have BPH by the age of 60 85% of men will have it by the age of 85 You are already at risk of developing BPH if you are over 40 17% of men will go on to develop cancer of the prostate For 4% the cancer will be fatal
We can see from the above that prostatic hypertrophy is the single biggest health concern for men simply because it only leaves 15% of men unaffected. The question is why? Why is it so prevalent? What are we as men doing wrong and what can we do to prevent, reverse or cure the problem? And even more importantly what are those 15% of men who don’t get prostate problems doing and can it be copied? There are a number of preventative factors and these include lifestyle factors, diet, and vitamin/mineral supplementation. Many of these can prevent prostate enlargement and some can even treat it so that surgery will not be needed. Research shows that the single most important factor in maintaining a healthy prostate is how you live your life, that means what you eat, how active you are and how you maintain your general health.
According to this research, the “Western diet” which is high in fat, meat and sugar and low in fruits, vegetables and fiber, may be one of the greatest factors contributing to prostate cancer. High carbohydrate diets specifically have been shown to be linked with prostate cancer in later life. Obesity also plays a part in this as it influences hormone levels which in turn may cause an enlarged prostate. In fact by lowering your weight through diet and exercise, PSA levels go down dramatically and some studies suggest that tumor growth is slowed by as much as 30 percent! A recent study published in the American Journal of Clinical Nutrition also showed that men who drink 300ml of soft drinks per day are 40% more likely to develop cancer of the prostate. Smoking can also contribute to the growth of prostate cancer tumors, studies show that it increases the risk of developing prostate cancer by 100% if one already has BPH. Then there is the lack of certain nutrients and vitamins in the diet, most importantly zinc and selenium. Men with prostate cancer have been found to be lacking in these two nutrients and supplementation has been shown to improve outcomes and prevent prostate cancers. Certain herbs have also shown great benefit in preventing and treating prostate problems and these will be discussed in future articles on prostate problems.
Practitioner Listing Physiotherapist
Educational Psychologist
Dipna Morar Suite C15, Lenmed Prvate Hospital, K43 Highway, Lenasia Ext. 8. Tel: 011 852 8690 Mobile: 072 212 7182 Email: dm.physio4you@gmail.com
Tasneem Ebrahim 58 Rose Avenue, Lenasia Ext. 1 (Inside Options Optom.) Tel: 011 852 3930 Mobile: 082 453 1639 Email: vallytasneem@gmail.com
Psychologist
Pharmacy - Lenasia
Aneesa Vally 8111 Crucis Street, Lenasia Ext.9 Tel: 011 854 1431 Mobile: 082 675 5058 Email: aneesa.vally@telkomsa.net
Laxmi Pharmacy 10 High Point Centre, 171 Rose Avenue, Lenasia Tel: 011 8521208
Pharmacy - Lenasia
Pharmacy - Lenasia South
Antulay’s Pharmacy Corner Protea & Kabeljou Avenue, Lenasia Ext. 8 Tel: 011 852 4168 Fax: 011 852 4168
Starling Pharmacy Corner Kanarie and Starling Street, Lenasia South Tel: 011 211 4170 Fax: 011 211 4171 Email: starlingchemist@gmail.com
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