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Naturopathy and Cardiovascular Disease
Hypertension and high cholesterol are both a major risk factor for heart attack and stroke. These conditions are largely a result of poor diet and lifestyle choices, however there certainly is also a large genetic link with some cases.
Some of the causes/risk factors of cardiovascular disease are;
- Obesity
- Smoking
- Diabetes
- Stress
- Diet (coffee, alcohol, vitamin & mineral deficient foods, salt)
- Inflammation
- Oxidative stress
- Lack of exercise
- Genetic predisposition
- Toxicity
Naturopathy has proven methods for lowering both high cholesterol and high blood pressure through diet and lifestyle changes, as well as nutritional and/or botanical medicines.
If you are looking for drug free, natural alternatives to medication and are willing to make some adjustments in your life, come in and see one of our naturopaths.
The Low-Down On Cholesterol
Cholesterol is a type of fat that is carried around in the blood. It performs useful functions in the body and is a major building block for cells and many of your hormones, including oestrogen, testosterone and cortisol. Cholesterol is also important for the synthesis of vitamin D, as well as bile acids which aid in the digestion of fats. Our bodies manufacture cholesterol but it can also be found in foods containing saturated fats. It is important to check your cholesterol levels regularly. Even though our bodies need some cholesterol, having high cholesterol can be bad for your health and increase the risk of cardiovascular disease.
The Good vs. The Bad Cholesterol
HDL and LDL are letters that you may have seen before on a blood test, and your Practitioner will be interested in reviewing these to monitor your health. But what do they mean? Your total cholesterol is made up of two types of cholesterol, often referred to as “good” and “bad” cholesterol.
- High Density Lipoprotein (HDL) is essentially the “good” form of cholesterol. It carries cholesterol from the tissues to the liver to be broken down and excreted. HDL helps to decrease cardiovascular risk.
- Low Density Lipoprotein (LDL) is often referred to as the “bad” form of cholesterol. High levels of LDL cholesterol can leave cholesterol deposits in the arteries, increasing the risk of the coronary artery disease known as atherosclerosis.
- It is important to keep your HDL:LDL ratio in balance; aim towards having higher levels of the “good” and lower levels of the “bad” cholesterol.
High cholesterol is a complex issue and genetics definitely play a key role in many cases but for a wide variety of people the following suggestions can make an enormous difference, and for those who are genetically predisposed to high cholesterol it is important to make lifestyle and dietary changes that benefit your heart and cardiovascular system even if they don’t necessarily make a huge difference to your actual cholesterol levels.
Natural Support For Cholesterol
Liver Tonics : Making sure the liver is working optimally is extremely important when trying to lower cholesterol. An initial liver detox would be an excellent start, but a general liver tonic that includes the herbs Cynara, dandelion root, milk thistle and fringe-tree would be of great benefit.
- Polymethoxyflavones: Also known as PMFs, these natural antioxidant and anti-inflammatory compounds found in citrus peel assist in maintaining healthy cholesterol levels. Research has shown that nobiletin and tangeretin, the phytochemicals found in PMFs, may assist in lowering LDL levels by reducing synthesis and increasing the clearance of LDL cholesterol.
- Tocotrienols: Tocotrienols are members of the vitamin E family. These antioxidants also increase the clearance of LDL cholesterol and reduce the body’s production of LDL.
- Krill oil: The oil from the crustacean, krill, has been shown to be beneficial for cholesterol balance, particularly by supporting HDL levels.
- Fish oil: 2 g to 4 g of combined EPA/DHA has been shown to decrease triglyceride levels and is beneficial for heart health.
Six Tips For Optimal Cardiovascular Performance
Take on these tips for eating and living to support healthy cholesterol and cardiovascular health:
- Follow the Mediterranean diet. People eating this diet rich in essential nutrients and antioxidants have the lowest rates of cardiovascular disease in the world.
- Reduce saturated fats by choosing lean meats. Eating too much saturated fat may increase your weight and cholesterol levels.
- Eliminate detrimental trans fats found in many fast foods, fried foods and packaged baked goods.
- Cut down on sugary refined carbohydrates and processed food. These foods often contain ‘hidden sugars’ that can be converted to fat when supply is high.
- Weight loss. If you are overweight, losing extra weight will help to lose the risk factors associated with cardiovascular disease. Your Practitioner can recommend a clinically-proven weight loss program and targeted supplements to assist healthy weight management.
Why you really need to stress less
In clinic, we see patients with many and varied symptoms and conditions, but when it comes to working out the root cause of these conditions, often stress features in a big way.
Stress is now a common fixture in our hectic, busy lives. Small amounts of stress that are easily resolved can be beneficial in motivating and helping us achieve our goals. However, chronic or long-term stress affects each of us differently, and it may affect the whole body in a negative way and contribute to many health complaints.
Signs of stress include:
- Feeling any of the following – anxious, worried, forgetful, irritable, depressed and exhausted.
- Stiff or sore muscles or joints.
- Insomnia.
- Tension headaches.
- High blood pressure.
- Frequent colds and flu.
- Digestive problems including irritable bowel syndrome, ulcers, change in appetite.
- Worsening of an existing illness or condition.
- Skin conditions.
Fight or Flight: Your Response to Stress
Thousands of years ago, we may have been faced with the threat of a sabre tooth tiger and our immediate response to this was one of two reactions: to attack or run away. This is now known as the fight or flight response. Once this stress response is triggered, chemical messengers called adrenaline, cortisol and noradrenaline are produced by the adrenal glands and brain. These messengers increase blood flow to the essential organs such as the heart, lungs, brain and muscles to help us fight or run away. Digestive function slows down as this is less important in survival mode. Cortisol also increases the amount of sugar released into the blood to provide energy for our muscles to attack or run. In the past, stress was shortlived and once the stress was over, these chemical messengers shortly returned to normal.
Where’s the Off Switch?
Over time our bodies have not changed this biological response to stress. Although the sabre tooth tigers are long gone, the physical threat to our lives and limbs has been replaced with the modern day stress of long work hours, financial worries, traffic jams and family issues. So what happens if this stress response does not turn off because of our non-stop busy lifestyles?
Ongoing stress that does not resolve may result in chronic stress, which can be the underlying cause of many health conditions. Chronic stress can impact body systems such as the cardiovascular system by contributing to high blood pressure. It can also take its toll on your nervous system leading to exhaustion, headaches and insomnia. Your digestive and immune systems can also be weakened by stress, making you more susceptible to irritable bowel syndrome, frequent colds and the flu.
Herbs and Nutrients for De-stressing
In clinic, I often use these herbs and nutrients to help our patient’s cope better with stress:
- Rhodiola and withania are herbs which enhance the body’s response to stress. Rhodiola has been shown to reduce both physical and mental fatigue during times of stress.
- The herbs passionflower, zizyphus and magnolia have been traditionally used for reducing stress, anxiety and nervous tension, and also work well in cases of insomnia.
- St John’s wort is well-known for supporting healthy mood and protecting against the effects of stress.
- Magnesium, glutamine and B vitamins are used in abundance during times of stress, when the body’s requirement for these key nutrients is increased. Magnesium assists in muscle relaxation and calms the nervous system.
10 Top Stress Busting Tips:
Lessen your stress load by practising the following stress busting strategies:
- Rest and Relaxation: Relaxation techniques such as tai chi, yoga, and meditation can help you to control stress and improve physical and mental wellbeing. Turn off all technology before 10pm (this includes phones, tv, computers and other devices) for a better night’s sleep.
- Think Positive: A good attitude and positive outlook is fundamental for de-stressing. Thinking positively will help you get through a stressful period with greater enthusiasm and drive.
- Exercise: Exercise is a brilliant form of stress relief, as it conditions the body and mind, and encourages the release of endorphins, which help you feel good. Enjoy restorative, rather than exhaustive exercise, when you are feeling particularly stressed.
- Indulge Yourself: Enjoy a well-deserved massage or some other blissful treatment – perhaps soak in a bath with relaxing aromatherapy oils such as lavender, ylang ylang, chamomile or geranium.
- Eat Healthy Foods: For a healthy mind and body, eat a diet abundant in fresh, brightly coloured fruits and vegetables. Consume protein with meals and snacks, and enjoy foods high in essential fatty acids such as oily fish, nuts and seeds. Minimise your intake of caffeine, energy drinks, sugar, alcohol and processed foods as these will contribute to fatigue in the long-term.
- Have Gratitude: Keep a diary of things in your life you are grateful for. If you find this difficult, focus on the basic things – a roof over your head, peaceful times, a cup of tea, the shade of a tree are all things we can take for granted, but many people don’t have access to.
- Take Breathing Breaks: For 1 or 5 minutes close your eyes and breathe deeply and slowly. Perhaps listen to a piece of music which you find soothing or go for a short walk.
- Reconnect with Friends and Family: choose positive, uplifting people in your life, and spend more time with them.
- Be Mindful: Do everything with focus and intention – cook your food mindfully, eat mindfully, work mindfully and be in the moment as much as possible. Set a reminder in your diary or on your phone to be mindful (and perhaps have a breathing break as well).
- Change Your Daily Routine: Have a long relaxing breakfast, try driving to work a different way, learn a new skill, watch a different television program. And play.
Be joyful and lighthearted where possible. Smile.
If you feel that stress is a problem for you, and you don’t know where to begin, make an appointment to see our Naturopath, or indeed any of our practitioners for tailored advice on how to manage stress.