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News
From Harpers & Queen
Roots Revival
Katy Young highlights steps for long-lasting lustrous locks
Stock up on healthy foods - Hair needs the right balance of vitamins and minerals to make it healthy and shinny. Nutritionist Amanda Ursell recommends: iodine (found in cod, haddock, salmon and muscles) to encourage follicle growth; omega-3-rich foods (salmon, Columbus eggs, walnuts, sesame and flax seeds) to promote a healthy scalp; iron, which can help to prevent hair from thinning (found in red meat and wholegrain foods); and silica for thick strong hair (found in oats, or take Wassen Silica-OK tablets, £6.95 for 30 at Boots). And if you do one thing, says Philip Kingsley, eat a high protein breakfast, which will feed your hair all day.
From Sunday Mail
Dr Yvonne Casey’s complimentary medicine
Q - My husband has quite a poor diet. What vitamin supplements should he be taking?
A - ENCOURAGE him to take a Selenium-ACE capsule daily. This is an effective antioxidant to temporarily compensate for his lack of food intake until a more balanced diet can be implemented.
From Sunday Life (Belfast)
Dr Sarah Brewer writes…
Vitamins may aid mood swings
Q - I’m not happy being on the pill long term, and was wondering how good magnesium is at controlling the symptoms of PMS?
A - Magnesium is essential for the interaction of sex hormones with cells and, when over 800 hundred women took magnesium supplements (Magnesium-OK), that also included other vitamins and minerals (e.g. B6, zinc), 73% improved noticed irritability, 66% improved depression, 66% improved anxiety/tension, 48% improved tiredness and headaches, and 50% had less bloating.
Evening primrose oil is especially helpful in reducing low mood, sugar cravings and cyclical breast pain. It contains hormone building blocks, that help to even out hormonal imbalances, but needs to be taken at doses of up to 3g a day, for at least three months, before an effect may be noticed.
High dose vitamin B6 is helpful for fatigue and emotional symptoms, such as depression and irritability, while vitamin D and calcium appear to reduce headaches, negative emotions, fluid retention and pain. A trial of 170 women also found that Agnus castus extracts significantly reduce irritability, mood changes, headache and breast fullness.
From The Times Wednesday 31st August 2005
Call for GPs to identify osteoporosis risk
From Dr Jonathan Bayly and others
Sir, One in two women and one in five men will suffer a fracture of their bones after the age of 50. Each year the UK spends at least £1.8 billion on treating osteoporotic fractures that involve more the two million hospital bed days. As the UK’s population grows more elderly this cost is set to rise. General practitioners are best placed to prevent osteoporotic fractures through early intervention.
The evidence base for prevention is robust and the methods for identifying high-risk patients, from a combination of interrogation of patient databases and hospital discharge notifications, are sound.
Currently the Government is reviewing how it provides incentives for family doctors to improve health outcomes for patients through the new GP contract’s Quality and Outcomes Framework.
As health professionals with experience of treating and, perhaps more importantly, preventing osteoporotic fractures, we are calling for simple, low-cost indicators of osteoporosis to be included, aimed at patients with a prior fracture, those using steroids and those resident in nursing homes.
The Government has a real opportunity to improve standards of care for those at highest risk over the age of 65 by taking this simple action. Ultimately it will save billions of pounds, reduce suffering and offer a greater quality of life to thousands of people now and in the future.
JONATHAN BAYLY
(Clinical Lead, Gloucestershire Primary Care and Community Audit Group; Associate Lecturer, University of Derby)
PAM BROWN
(GP, Swansea)
JULIET COMPSTON
(Professor of Bone Medicine, University of Cambridge School of Clinical Medicine)
ROGER M. FRANCIS
(Consultant Physician, Bone Clinic, Freeman Hospital, Newcastle upon Tyne)
TAHIR MASUD
(Professor of Musculoskeletal Gerontology, University of Derby and Nottingham City Hospital)
GRAHAM RUSSELL
(Professor of Musculoskeletal Science, Oxford University)
OsteoMarine
Dear Michael
I’m really desperate for some help. I’m 32, five months pregnant and just discovered that I have bad osteoporosis. I had eating problems as a youngster and at one point weighed only 5 stone. When I went to Uni I was so afraid of getting fat that I took up running and until I got pregnant was doing five miles at least five or six times a week, no matter how I felt or what the weather was like. Four years ago my periods stopped completely for 18 months and for the last year I’ve had constant pain in my back, knees and ankles. In spite of seeing many doctors over the years and breaking my wrist after a very minor fall, nobody took me seriously. Finally I had a bone scan which showed up the osteoporosis and the specialist put me on medication which I’ve now had to stop because of the pregnancy. What can I do?
Anna, Northampton
Michael van Straten replies:
Dear Anna
This is a dreadful story. You’ve had all the signs of risk factors for osteoporosis – eating disorder, obsessive exercise, low weight, no periods and an unexplained fracture. It’s inexcusable that your osteoporosis wasn’t found years ago as I’m sure you had the early signs in your twenties. Because you’re pregnant you need extra calcium in any case and even more so because of the osteoporosis. Make sure you include lots of low fat dairy products in your diet. At least half a pint of milk, 2 oz cheese and a pot of yoghurt every day, though try to make sure you choose organic varieties which will be much better for you and the baby.
Tinned salmon and sardines are really valuable as they include lots of calcium from the bones – please don’t take them out – as well as the vitamin D your body needs to absorb calcium. Do try to get ten minutes in the sunshine each day, just exposing your face, arms and legs early morning or late afternoon will give enough UV radiation to generate vitamin D in your skin without the risk of burning or skin cancer. Weight-bearing exercise is vital and you need a reasonable 20 minute walk every day to help rebuild your bones.
There are a number of things which interfere with your body’s ability to absorb calcium and encourage calcium loss, and it’s vital that you avoid them all. Nicotine and caffeine are bad news so stop smoking, which you should have anyway, keep coffee to a minimum and avoid all canned fizzy drinks as many contain caffeine and they all contain phosphoric acid which is bad for your bones. Keep off the high sugar snacks as this increases calcium loss too. Salt is another no-no. Firstly because it pushes up your blood pressure, the last thing you need during pregnancy. But secondly it also pushes up the amount of calcium your body excretes. Eating excessive amounts of protein can also damage the bones which is another reason for not doing the Atkins diet.
Naturally occurring calcium in food is in a biological form and reasonably well absorbed by the body but most calcium supplements do far less well. The majority of calcium in most pills goes in one end and comes out the other. You should be taking two capsules a day of OsteoMarine, a specific supplement that helps build better bones. As well as providing 60% of your daily calcium need the capsules also contain essential fatty acids from fish oils, magnesium and vitamins D, E and K which all improve the percentage of calcium which your body can absorb from the supplement.
Dear Doctor Bond
I am a young man in my late 20s. I have recently had two fractures as a result of relatively minor trauma. My Grandmother had osteoporosis and I asked my doctor if I could have the same problem but he just laughed at me. Should I be concerned?
Dr Bond replies:
You are absolutely right to be concerned. Osteoporosis affects men as well as women and anyone who sustains a fracture as a result of minor trauma should consider the possibility that their bones are not as strong as they should be. I suggest that you arrange an osteoporosis-screening test either via your doctor, Harley Place Screening or similar organisation. If your screening shows that your bones are not as strong as they should be then you must start taking a bone supplement such as OsteoMarine or Osteocare plus Omega 3 Fatty Acids and take up some weight bearing exercise. This could be using weights in a gym, Yoga or a Martial Art. This should enable you to build your bone strength to normal within about 24 to 36 months. If it does not then you must see a specialist to see whether or not there is some other contributing condition.
Dear Doctor Brewer
My mother has just been diagnosed with osteoporosis. I’ve started drinking an extra pint of milk per day, for calcium, and wonder what else I can do to help ensure I don’t develop the same problem.
Dr Brewer replies:
Taking calcium alone is not always enough to maintain bone health as up to half of dietary calcium remains unabsorbed. Interestingly, the uptake of calcium in brassica vegetables is higher than that of dairy products - 61% of calcium found in broccoli is absorbable, compared with only 32% of that in milk. The reason remains unknown.
Other dietary components that are also important for bones include vitamin D (which is essential for the absorption of dietary calcium and phosphate in the small intestine, and for their deposition in bone), boron, vitamin K, folic acid, magnesium, manganese and zinc. Plant hormones (isoflavones) and essential fatty acids found in fish, evening primrose and flaxseed oils can also help to increase calcium deposition in bone. A number of supplements that include variations of these bone-friendly substances are now widely available. One of the latest (Wassen’s OsteoMarine) includes calcium, magnesium, vitamins D, E and K as well as fish oil.
Beneficial lifestyle changes to consider include keeping up with regular exercise, such as dancing, avoiding excess caffeine, salt and alcohol, and avoiding smoking.
The Alternative Vol 5 No27 2004
WASSEN'S ENERGY BOOSTING COENZYME Q10
Anyone leading an active life may find Wassen’s Coenzyme Q10 plus magnesium (CoQ10) energy supplement very beneficial. Coenzyme Q10 is a fat-soluble vitamin like substance present in every cell of the body. It plays a key role in firing the cells ‘power stations’ to produce energy. It is highly concentrated in heart muscle where there are high energy requirements. It is also an antioxidant. A quick way to make up any deficit is to take a daily maintenance dose. CoQ10 + magnesium contains 30mg of coenzyme Q10 plus 150mg of magnesium in each tablet. A month’s supply of Coenzyme Q10 partnered with magnesium costs £9.95 and can be obtained in most High Street chemists and health food stores.
Sunday Times Style - 19th December 2004
WHAT'S THE ALTERNATIVE
Q On your advice, I have been taking a supplement called SAMe (S-adenosylmenthionine) to help counter low moods. It has worked for years, but now my local health store tells me it has been withdrawn from sale. Do you know why, and what I can use instead? Name and address supplied
A SAMe has been withdrawn from over-the-counter sale in health stores in the UK because the Medicines and Healthcare Products Regulatory Agency (MHRA) deems it a medicinal, rather than a natural, substance, especially in the therapeutic dosage required to affect mood. A molecule that is produced by all living cells in the body, SAMe is believed to be vital to the health of many tissues and organs. Levels decline with age - children have up to seven times more SAMe than adults. The primary reason that it was sold in supplement form until recently was its importance in regulating neurotransmitters, particularly those that control mood.
The MHRA stated: “While SAMe is a naturally occurring substance, the amount required by a healthy individual is regulated in the body and supplementation is not required; the human diet cannot be deficient in SAMe”. This is the reason it has been withdrawn, which means you will have to find an alternative. Following new research by scientists at the Institute of Pharmacology in Cracow, Poland, the one nutrient you should consider supplementing, even if you are already taking conventional antidepressant drugs, is zinc. In the Polish study, patients suffering from serious depression who took their standard medication alongside 25mg of zinc each day showed significant improvements compared with those who took their medication alongside a placebo. The researches, who reported their findings in May in the European Journal of Pharmacology, concluded that zinc has a similar impact to clinically effective antidepressants. Wassen’s Zinc-ACE is available from health food shops nationwide for £4.95 for 30 tablets, or £12 for 90 tablets from www.wassen.com. Take two 15mg tablets a day if you suffer from depression.
Spa World - Winter 2004
HEALTH CHECK
No bones about it - Folic acid supplements and other B vitamins have already been identified as a way of improving the health of your heart. But research now indicates that they could also benefit your bones as well. Two research projects in the New England Journal of Medicine show that B vitamins can help strengthen bones and prevent conditions in later life such as osteoporosis. Wassen’s Zinc-ACE supplement has been formulated to include both folic acid and vitamin B12, which also protects against colds and promoted good prostate health for men. Zinc-ACE is available in packs of 30 tablets and costs £4.95. www.wassen.com
Men's Health - December 2004
TESTOSTERONE BOOSTER
Testosterone booster - Are you half the man you want to be? Your waning testosterone levels could be the reason. Once you’re over the age of 23, say the experts you’re already past your peak. But if you think all is lost zinc again.
Evidence - A wide variety of nutrients are claimed to boost testosterone levels, but the best scientific evidence relates to zinc, says Dr Rob Child, supplements advisor to British Olympians. This mineral is partially responsible for regulating testosterone levels and researches in Detroit found that zinc supplements can almost double blood testosterone levels.
Gaining bottle - Supplements providing enough zinc to produce these effects include Wassen’s Zinc-ACE (£4.95 for 30 caps from Boots) and Solgar’s Chelated Zinc (£4.95 from Healthfood shops)
Dance Expression - December 2004
NUTRITION FOR DANCERS
Dear Doctor I get dreadful dandruff, and dandruff control shampoos don’t seem to help. I’ve heard this could be another symptom of Candida. Do you think this might have something to do with it?
Troublesome dandruff is usually due to an inflammatory scalp condition known as seborrhoea dermatitis, which produces an itchy, scaly rash which can look red and inflamed. Seborrhoea dermatitis is thought to be triggered by a hypersensitivity to a skin yeast, but Pityrosporum ovale (rather than Candida) is the culprit. A wide range of shampoos/lotions are available but in my experience, the most effective are those containing ketoconazole (eg Nizoral). Inflammation can be reduced by increasing intakes of essential fatty acids - eat more oil fish, nuts, seeds and take evening primrose, flaxseed or omega-3 fish oil supplements. Dry, scaly skin is sometimes linked with lack of certain vitamins and minerals, especially vitamins A, B2, B3, C, biotin and the minerals iodine, manganese, selenium and zinc. You may benefit from taking a good supplement such as Zinc-ACE or Selenium-ACE both of which supply most of the nutrients mentioned.
You Magazine The Mail on Sunday - November 21st 2004
HEALTH NOTES
SHIMMY THROUGH THE PARTY SEASON WITH A SPARKLE - With the party season almost upon us, Kathy Phillips, co-founder of This Works aromatherapy range and former health and beauty director of Vogue, reveals her top tips for looking fabulous and feeling great:
‘Nothing makes you feel better than 15 minutes of exercise: it gets the heart rate up, oxygenating the body so your eyes sparkle and your face glows. Indoors, dance, march or run on the spot, or climb the stairs. Outside, run, speed-walk, swim or go in-line skating. ‘For a perfect pick me up before and at a party, mix three teaspoons of Angostura bitters in a glass of tonic water. This helps lift blood sugar levels, improves immune function and is also good for headaches. ‘Take nutritional supplements as well as eating a balanced diet. Choose brands such as Solgar and Bioforce because they guarantee potency. My daily winter staple is a garlic supplement (Wassen, £19.75 for 360 capsules, tel: 01372 379828; www.wassen.com) and a few drops of Bioforce Echinaforce (£7.99 for 50ml, tel: 01294 277344) at the first sign of a cold.
Daily Mirror - November 11th 2004
WHAT'S UP DOC?
Q I’m 52 and have just started going through the menopause. I don’t want to take HRT and wonder if you can suggest an alternative. I’m fairly healthy and the only real symptoms I have are hot flushes, mood swings and sleepless nights. I get really confused when I go to health shops and see the array of products that are supposed to be right for me.
A Dr Shirley Bond, GP specialising in women’s issues says; How right you are about the array of products in health stores. Although, good health stores should have at least one knowledgeable person on the staff. You’re wise to avoid HRT. It is rarely necessary and when hormones are taken they should be bio-identical hormones in small quantities not traditional HRT. Hot flushes, sweats and mood swings can usually be treated with supplements. Estroven, a supplement that contains isoflavones with other vitamins and minerals, was subjected to a small trial about a year ago and was found to be more beneficial in relieving sweats, flushes and sleeplessness than a placebo. However, it did need to be taken for about six weeks before its full benefit was felt. Other supplements containing isoflavones and specific vitamins and minerals will also help. Taking a supplement, such as Confiance, containing magnesium and Vitamin B6 can help mood swings.
The Wharf - November 4th 2004
LOSE WEIGHT: FIGHT CHOLESTEROL
WASSEN’S COENZYME Q10 WITH VITAMIN E CAN HELP REVITALISE
If you need a boost after an illness or have a demanding lifestyle you may find Wassen’s Coenzyme Q10 plus vitamin E energy supplement very beneficial. This effective antioxidant works to stimulate the body’s own production of these natural substances helping to release energy from all the cells in the body whilst acting as an anti-oxidant and protecting the immune system. A quick way to make up any deficit is to take a 10mg daily maintenance dose. A month’s supply of Coenzyme Q10, partnered with vitamin E costs £5.95 and can be obtained in most High Street chemists and health food stores. Do you want a contact for people wanting more information on the product? If so, best to quote the Wassen Nutrition Helpline which is 01372 387629 or email to vitamins@wassen.com or to visit the website at www.wassen.com
Sante Health & Beauty - October 2004
RESTLESS LEGS
Around one million Britons have a condition called restless legs syndrome, which wrecks sleep and leaves sufferers exhausted. Now, research has shown taking a magnesium supplement can help alleviate the frustrating leg jerks that sufferers experience. We should all get magnesium from whole grains and green leafy veg in our diet, but few of us eat enough. TS likes Wassen’s Magnesium-B, £4.95 for a months supply, available from pharmacists and health food shops.
Goodtimes - September/October 2004
MEDICAL NOTEBOOK
All the latest details on new products and medical advances from the worlds of traditional and alternative therapies plus we put your questions to the doctor.
Researchers at Harvard School of Public Health, Boston, USA, looked at the dietary health of 85,060 women and 42,872 men with no history of diabetes. After following the women for 18 years and the men for 12 years, they found that those with the largest amounts of magnesium in their diets were least likely to develop type 2 diabetes. The findings, reported in the Journal of Diabetes Care supports the increased intake of magnesium. Sources of magnesium include whole grain foods, nuts, green leafy vegetables and supplements such as Wassen’s Magnesium-OK (£4.25) and Magnesium-B (£4.95) available from pharmacies and health food stores.
Daily Mirror - 30th September 2004
WHAT'S UP DOC?
Q My nine-month old son doesn’t have a single tooth. Should I be worried?
A NHS dentist Dr Michael Cave says; No, Although six months is the average age to get a first tooth, some babies don’t start teething until they are a year old.
“It won’t make any difference to feeding. All babies use their gums for chewing lumpy food - they don’t get molars until they’re nearly two.
“Its actually an advantage to start teething later. Late-teethers get their second teeth at around seven years rather than five, by which time your child will be more skilled at brushing. Also their jaw will be bigger so there won’t be so much crowding as bigger teeth grow, which reduces the need for orthodentic treatment”.
Q I am 50 and a recent bone scan showed below average bone mineral density in my spine for my age. I take a calcium supplement but there are lots of different types. Which is the best?
A GP Dr Shirley Bond, who specialises in women’s health, says; “Most people tolerate calcium lactate found in milk. Supplements of calcium citrate are well tolerated and less likely to cause constipation than calcium carbonate, and less likely to cause indigestion than calcium chloride.
“Drinking an extra pint of skimmed/semi-skimmed milk a day will provide an additional 720mg calcium. Essential fatty acids - evening primrose or fish oils - help to increase the amount of calcium that is absorbed. And there is a strong positive link between intake of vegetables and fruit with bone density.
“Other micronutrients are also, important for hormone balance at this time of life. Consider adding a multivitamin and mineral supplement, such as Confiance or Estroven, which combines some vitamins and minerals with isoflavones. Isoflavones are plant substances with a weak, oestrogen-like action in the body.
“This provides a useful additional hormone boost when oestrogen levels are low at the menopause. They also benefit the circulation and bones.”
The Herald (Glasgow): Weekend Living 18th September 2004
CASE NOTES
More than one million people in the UK suffer from Restless Legs Syndrome, an uncomfortable condition that disturbs sleep and can leave sufferers exhausted. Inadequate sleep can trigger an attack, and caffeine and alcohol are said to aggravate symptoms. Experts advise trying to follow good sleep habits such as a regular bedtime and gentle stretches at the beginning and end of the day. There are drug therapies available for severe cases, but new research has shown that taking a magnesium supplement can help alleviate the problem. You can get magnesium naturally from green leafy vegetables and whole grains, or try supplements such as Wassen’s Magnesium-B, which costs £4.95 for a month’s supply and is available from health-food shops. For more information visit www.rls.org
Dance Expression - September 2004
NUTRITION FOR DANCERS
This series is written specifically for dancers and exclusive to Dance Expression. Dr Brewer is a GP with a special interest in nutrition, and author of some 25 popular health books. She will answer any questions you may have on your diet, lifestyle and general health. Send your questions to her Dr Sarah Brewer c/o Dance Expression Editorial, 38 Ambleside Drive, Spalding, Lincs PE11 1JU. We regret letters cannot be answered personally but will be dealt with this column.
Dear Doctor
My doctor tells me I should be eating 2 to 4 portions of fish per week, to include oily fish, as heart disease runs in my family. How does it protect against heart disease, and are the benefits as good for supplements? I don’t really like eating fish!
Fish is a rich source of omega-3 polyunsaturated fatty acids such as DHA and EPA which are good for the heart and circulation as well as having an anti-inflammatory action against conditions such as arthritis, asthma, psoriasis and Crohn’s disease. Fish is the only abundant source of these two fatty acids in our diet, which makes it very important to health. In fact, omega-3s help to balance the inflammatory action of excess omega-6s (mostly derived from vegetables oils) in the body. The reason your doctor has recommended fish oils for the heart is because they reduce triglyceride levels, blood pressure, abnormal blood clotting and help to prevent abnormal heart rhythms as well as helping to protect against hardening and furring up of the arteries. The balance of omega-3s in fish oils is so beneficial that eating just one fish meal a week reduces the incidence of heart disease to 60% of that in people who do not eat fish. If someone has already had a heart attack, eating more fish significantly reduces the chance of a second heart attack and, if one does occur, the chances of dying from this second heart attack is significantly decreased. Research also shows that people who eat oily fish once or twice a week are less likely to die from a stroke. The Food Standards Agency recently announced that no-one should eat more than 4 portions of oily fish per week due to chemical pollutants. Females who may become pregnant at some point in their lives should only eat between one and two portions of oily fish a week to get the known health benefits whilst limiting any possible effects on any children that they may have in the future. This, together with the fact that some of the beneficial effects offered by fish oils require doses much larger than normally supplied by dietary fish means that taking a purified omega-3 supplement (eg Wassen Fish Oil Capsules) is a good idea as supplements are checked to ensure they have very low levels of pollutants.
Dear Doctor
Following a bad summer cold, my sense of taste and smell have disappeared. Various nasal sprays have been ineffective. Do you have any suggestions?
Lack of smell and taste sensation are often related to chronic rhinitis in which inflammation and increased production of mucus block smell receptors at the top of the nose. Short courses of oral steroids (prednisolone) usually improves symptoms. Turmeric extracts containing curcumin, a powerful anti-inflammatory agent, is worth trying as an alternative. The amino acid, N-actylcysteine (NAC) makes mucus less viscous and may also improve symptoms and is available from larger health food shops. Poor sense of smell can be linked to zinc deficiency so you can also try taking zinc supplements (eg Wassen Zinc-ACE) to see if this helps. Acupuncture has also been reported to help some people regain a lost sense of smell.
The Times: T2 8th September 2004
HEALTH
HEADACHE? STOP TAKING THOSE PAINKILLERS
PAIN BUSTERS THEY CAUSE MORE VISITS TO GPs THAN ANY OTHER CONDITION. IN THE SECOND PART OF OUR SERIES JEROME BURNE LOOKS AT THE MISERY OF HEADACHES AND HOW TO BANISH THEM
Almost everyone has woken up at least once with a pounding head and vowed never to drink again, while most of us are familiar with an occasional ache behind the eyes after a hard day’s work. A couple of painkillers are usually enough to allow us to carry on as normal.
But for the 20 per cent of the population who suffer from chronic headaches (or, for nearly half of this group, migraine), getting rid of the pain is not so easy. Take those analgesics too often, more than twice a week, and they could actually make your headaches worse and more frequent.
No one knows why this happens – regular use of aspirin or paracetamol for other conditions doesn’t bring on headaches – and the only way to treat these so-called “rebound” headaches is to go cold turkey and stop all painkillers for a week or more.
Headaches are responsible for more visits to the GP – and for sales of more over-the-counter drugs – than any other condition. In severe cases, holding down a job or leading a normal life can become near impossible. Experts agree that chronic headaches aren’t taken sufficiently seriously or treated effectively enough.
“When it comes to funding treatments, chronic headaches barely show up on the political radar,” says David Kernick, an Exeter GP and vice-chairman of the British Association for the Study of Headaches. “Unlike asthma or diabetes, you can’t measure headaches objectively, they are intermittent, and even though they can make life horrible they aren’t life-threatening.
THE BIGGEST TASK IS TO FIND YOUR PERSONAL TRIGGERS WHICH CAN TAKE YEARS
Some doctors even feel they are largely psychosomatic and not a real illness”.
Ann Turner, the director of the Migraine Action Association, agrees “Good treatment for headaches is still very patchy and it is not taken nearly seriously enough by local health authorities.” According to the MAA, every day an estimated 90,000 people are away from school or work because of headaches. The cost to the economy in lost productivity is reckoned to be £1 billion a year.
What makes this all the more unacceptable is that not only is research providing new understanding of why headaches occur – research which should lead to new treatments - but there is already a wide range of treatment options.
A new picture of the cause of migraine is emerging from the laboratory of Professor Peter Goadsby of the Institute of Neurology at University College London. Countless books and magazine articles will tell you that the pain of migraine is due to the abnormal expansion and contraction of blood vessels. But Goadsby has found that the real cause almost certainly lies with faulty functioning of the tiny channels that allow chemicals to flow in and out of certain neurons.
Many of these cells are concentrated in an area of the brain involved with processing both pain and information coming in from the senses. “The result is that they respond unusually sensitively to certain types of stimulation, such as stress, certain foods, bright lights or smells,” says Goadsby.
This explains why some of the drugs developed treat epilepsy – another disorder involving faulty channels (channelopathies) – can help with migraine. Goadsby is currently working to develop a drug that more precisely targeted neurons specifically involved in migraine.
This is still some years away but in the meantime much can be done to reduce the impact of migraine with the help of an expert such as Dr Kernick. Unfortunately, there is only a handful of centres similar to the one he runs.
“Doctors tend to classify patients with chronic headaches as “heart-sinks” because they believe there is little they can do,” he says. “But actually it’s possible to make an enormous difference.”
A first step is for your doctor to rule out possible organic causes, such as serious neurological problems, for example, a tumour or haemorrhage, as well as the side effect of taking certain drugs such as antidepressants, calcium channel blockers, hay fever treatments and beta-blockers (although many of these are also used against headaches).
“Treating headaches is not rocket science,” says Kernick. He runs the Exeter PCT (Primary Care Trust) Headache Clinic, and explains that “probably most valuable thing we offer is time – about 45 minutes for the first consultation to hear the patient’s story and start drawing up a personal plan. We are about half the price of a referral to a neurologist and I reckon twice as useful.”
Patients are tried on various drugs, as well as being encouraged to keep a diary to identify triggers. Life-style changes (see box above) such as changing their diet or exercising are also part of the package.
In the absence of a sympathetic expert ear, the other option is to become an expert yourself. This is what Jane Harrison did. A 45-year-old graphologist, she has suffered migraines since primary school.
“Your biggest task is to discover your personal triggers, which can take years.” She says. “None of the standard ones, like chocolate or wine, affects me. My big breakthrough came when a pharmacist suggested that low blood sugar, from not eating regularly, could be one.
“I found it accounted for about 75 per cent of my attacks but no doctor had ever mentioned it. Since then, I’ve learnt more from migraine newsletters than from any GP. I find it’s up to me to suggest new drugs or treatments and my current doctor usually goes along with it.”
THE COST OF HEADACHES TO THE ECONOMY IS RECKONED TO BE £1 BILLION A YEAR
OILS, HERBS AND OTHER SOURCES OF RELIEF
Essential peppermint and eucalyptus oils may reduce headache pain, according to researchers at the Neurological Clinic at the University of Kiel in Germany. They found that applying the oils with a sponge to the forehead and temples reduced the pain in more than 50 per cent of cases.
Acupuncture has been proved effective for treating both chronic headaches and migraines. Results of a large trial published in the British Medical Journal compared the ancient Chinese treatment with standard medication. After a year, those who had received regular acupuncture required 15 per cent less medication, made fewer visits to their GP and took fewer days off work. The herb feverfew is considered one of the most effective alternative treatments for headaches. A study published in the British Medical Journal found that a daily dose of dried feverfew leaf, available as a supplement, reduced the frequency and severity of headaches and migraine attacks. Daily doses of 125mg have also been shown in clinical trials to reduce headaches in 70 per cent of susceptible people.
Vitamin B2 (riboflavin) can reduce the frequency of headaches and migraines when taken as a preventative treatment, according to a Belgian study reported in the Journal of Neurology (the patients took 400mg daily of B2). Food sources include wholegrains, eggs, leafy green vegetables and dairy foods, although the amount required to alleviate headaches is well above the recommended daily requirement from food (1.6mg) Butterbur is a little-known herb that many headache sufferers rely on for its preventative effects. A trial published in the journal Clinical Pharmacology showed that a twice-daily supplement containing 50mg of standardised extract of butterbur (available from health food stores) taken for 12 weeks reduced the number of headaches by 62 per cent over six months. Fish-oil capsules may be useful in preventing recurrent headaches, according to scientists at the University of Cincinnati College of Medicine. Sixty per cent of subjects found that taking a supplement of fish oil lessened the severity of headaches and reduced the number of attacks from two a week to two a fortnight.
Magnesium deficiency can increase susceptibility to headaches, especially those linked to PMT, according to a study published in the journal Headache. Researchers from the State University of New York found that 45 per cent of women who had visited a headache centre for treatment had magnesium deficiency. A daily intake of 320mg of magnesium, either in supplement form or from food-rich sources, including dark green vegetables, wholegrain cereals and nuts, was found to improve symptoms.
One service that even Kernick doesn’t have the resources to offer is psychological counselling. Yet there is good evidence that it can be very helpful, especially with chronic tension headaches. Last year a pioneering study in Journal of Mental Health Counselling described the benefits it had for 60 adults attending a headache clinic in the USA. As well as getting conventional care, they also had several sessions with a psychologist to deal with issues such as suppressed anger, a lack of openness and sexual problems – all of which have been linked with a raised risk for severe headaches.
The patient’s headache frequency dropped as they learnt to change certain habits, establish a better balance between work and leisure and develop better strategies for dealing with stress. “They had a greater perceived control over their choices and their feelings,” the report concluded.
One of the subjects was a woman called Martha, whose work involved a lot of responsibility and who suffered from almost daily headaches. She spoke of the feeling that she had to “do it all”. Several sessions with a counsellor, however revealed how her own negative thinking was contributing to her sense of being overwhelmed. Cognitive behavioural therapy helped her “let go of her need for control” and to develop a more positive outlook. The result was she became headache-free for days for the first time in months.
A completely different but equally radical approach to migraine was reported last month by researchers at McMaster University Hospital in Ontario, Canada. They have successfully used a hand-held device that can fire precise beams of magnetic pulses (known as TMS-transcranial magnetic stimulation) into the brain to halt attacks.
Migraines begin with the random firing of clusters of over excitable neurons which then trigger nearby cells, setting of a wave of electrical activity across the brain. Stimulating cells just ahead of the wave with TMS prevents them from responding when the wave arrives and the migraine dies away.
TREATMENT AND PREVENTION
TENSION HEADACHES
Usually affect both sides of the head and can feel like a dull ache or a tight band. Commonly believed to be due to excess muscle tension around the neck and shoulders but some research doesn’t support this theory. However, tension headaches do respond well to a reduction of stress, which is why counselling and behavioural treatments such as relaxation, hypnotism and biofeedback, often help.
- Drink plenty of water – dehydration is a little appreciated cause of headaches.
- Get plenty of sleep – exactly why irregular sleep patterns cause problems is not clear, but they do.
- Take exercise, which releases painkilling endorphins, especially tai chi and yoga.
- Relax your neck, take a break every couple of hours and stretch.
- Don’t overdo the coffee. While about 50mg – equivalent to a strong cup – can stop a headache, more can make them worse and more frequent because caffeine affects the activity of the brain’s blood vessels.
- Don’t go too long without food and allow your blood sugar to drop, which will also affect blood vessel activity. However, avoid refined carbohydrates that will lift you up and dump you down again.
MIGRAINE
About four times more common in women, because of a link with oestrogen, and the number of cases is increasing. The pain is often severe, usually concentrated on one side, frequently accompanied by nausea and sensitivity to light. These often respond to the kind of lifestyle your grannie would probably have approved of.
DON’T OVERDO THE COFFEE, ONE CUP CAN HELP, BUT MORE CAN MAKE IT WORSE
Be regular in your health to avoid firing off those over-sensitive neurons. Eat and drink (not alcohol) regularly and get a good night’s sleep.
Keep a diary recording attacks. Who you were with, what medication you were taking, where you were and when. Identify your particular triggers. Common food ones include processed meats, ripened cheeses, monosodium glutamate, nuts (often peanuts) Watch the weather. Last month American researchers backed up the popular idea that changes in the weather can be triggers.
Be careful of OTC drugs: as well as the risk of “rebound” headaches, which are especially likely if you are treating yourself and not seeing a doctor, medication may cause damage to the liver, kidneys and gut lining if taken excessively. Try supplementing your diet with 100mg a day of co-enzyme Q-10. A small study of 30 people found it helpful.
Q - My husband has quite a poor diet. What vitamin supplements should he be taking?
A - ENCOURAGE him to take a Selenium-ACE capsule daily. This is an effective antioxidant to temporarily compensate for his lack of food intake until a more balanced diet can be implemented.
From Sunday Life (Belfast)
Dr Sarah Brewer writes…
Vitamins may aid mood swings
Q - I’m not happy being on the pill long term, and was wondering how good magnesium is at controlling the symptoms of PMS?
A - Magnesium is essential for the interaction of sex hormones with cells and, when over 800 hundred women took magnesium supplements (Magnesium-OK), that also included other vitamins and minerals (e.g. B6, zinc), 73% improved noticed irritability, 66% improved depression, 66% improved anxiety/tension, 48% improved tiredness and headaches, and 50% had less bloating.
Evening primrose oil is especially helpful in reducing low mood, sugar cravings and cyclical breast pain. It contains hormone building blocks, that help to even out hormonal imbalances, but needs to be taken at doses of up to 3g a day, for at least three months, before an effect may be noticed.
High dose vitamin B6 is helpful for fatigue and emotional symptoms, such as depression and irritability, while vitamin D and calcium appear to reduce headaches, negative emotions, fluid retention and pain. A trial of 170 women also found that Agnus castus extracts significantly reduce irritability, mood changes, headache and breast fullness.
From The Times Wednesday 31st August 2005
Call for GPs to identify osteoporosis risk
From Dr Jonathan Bayly and others
Sir, One in two women and one in five men will suffer a fracture of their bones after the age of 50. Each year the UK spends at least £1.8 billion on treating osteoporotic fractures that involve more the two million hospital bed days. As the UK’s population grows more elderly this cost is set to rise. General practitioners are best placed to prevent osteoporotic fractures through early intervention.
The evidence base for prevention is robust and the methods for identifying high-risk patients, from a combination of interrogation of patient databases and hospital discharge notifications, are sound.
Currently the Government is reviewing how it provides incentives for family doctors to improve health outcomes for patients through the new GP contract’s Quality and Outcomes Framework.
As health professionals with experience of treating and, perhaps more importantly, preventing osteoporotic fractures, we are calling for simple, low-cost indicators of osteoporosis to be included, aimed at patients with a prior fracture, those using steroids and those resident in nursing homes.
The Government has a real opportunity to improve standards of care for those at highest risk over the age of 65 by taking this simple action. Ultimately it will save billions of pounds, reduce suffering and offer a greater quality of life to thousands of people now and in the future.
JONATHAN BAYLY
(Clinical Lead, Gloucestershire Primary Care and Community Audit Group; Associate Lecturer, University of Derby)
PAM BROWN
(GP, Swansea)
JULIET COMPSTON
(Professor of Bone Medicine, University of Cambridge School of Clinical Medicine)
ROGER M. FRANCIS
(Consultant Physician, Bone Clinic, Freeman Hospital, Newcastle upon Tyne)
TAHIR MASUD
(Professor of Musculoskeletal Gerontology, University of Derby and Nottingham City Hospital)
GRAHAM RUSSELL
(Professor of Musculoskeletal Science, Oxford University)
OsteoMarine
Dear Michael
I’m really desperate for some help. I’m 32, five months pregnant and just discovered that I have bad osteoporosis. I had eating problems as a youngster and at one point weighed only 5 stone. When I went to Uni I was so afraid of getting fat that I took up running and until I got pregnant was doing five miles at least five or six times a week, no matter how I felt or what the weather was like. Four years ago my periods stopped completely for 18 months and for the last year I’ve had constant pain in my back, knees and ankles. In spite of seeing many doctors over the years and breaking my wrist after a very minor fall, nobody took me seriously. Finally I had a bone scan which showed up the osteoporosis and the specialist put me on medication which I’ve now had to stop because of the pregnancy. What can I do?
Anna, Northampton
Michael van Straten replies:
Dear Anna
This is a dreadful story. You’ve had all the signs of risk factors for osteoporosis – eating disorder, obsessive exercise, low weight, no periods and an unexplained fracture. It’s inexcusable that your osteoporosis wasn’t found years ago as I’m sure you had the early signs in your twenties. Because you’re pregnant you need extra calcium in any case and even more so because of the osteoporosis. Make sure you include lots of low fat dairy products in your diet. At least half a pint of milk, 2 oz cheese and a pot of yoghurt every day, though try to make sure you choose organic varieties which will be much better for you and the baby.
Tinned salmon and sardines are really valuable as they include lots of calcium from the bones – please don’t take them out – as well as the vitamin D your body needs to absorb calcium. Do try to get ten minutes in the sunshine each day, just exposing your face, arms and legs early morning or late afternoon will give enough UV radiation to generate vitamin D in your skin without the risk of burning or skin cancer. Weight-bearing exercise is vital and you need a reasonable 20 minute walk every day to help rebuild your bones.
There are a number of things which interfere with your body’s ability to absorb calcium and encourage calcium loss, and it’s vital that you avoid them all. Nicotine and caffeine are bad news so stop smoking, which you should have anyway, keep coffee to a minimum and avoid all canned fizzy drinks as many contain caffeine and they all contain phosphoric acid which is bad for your bones. Keep off the high sugar snacks as this increases calcium loss too. Salt is another no-no. Firstly because it pushes up your blood pressure, the last thing you need during pregnancy. But secondly it also pushes up the amount of calcium your body excretes. Eating excessive amounts of protein can also damage the bones which is another reason for not doing the Atkins diet.
Naturally occurring calcium in food is in a biological form and reasonably well absorbed by the body but most calcium supplements do far less well. The majority of calcium in most pills goes in one end and comes out the other. You should be taking two capsules a day of OsteoMarine, a specific supplement that helps build better bones. As well as providing 60% of your daily calcium need the capsules also contain essential fatty acids from fish oils, magnesium and vitamins D, E and K which all improve the percentage of calcium which your body can absorb from the supplement.
Dear Doctor Bond
I am a young man in my late 20s. I have recently had two fractures as a result of relatively minor trauma. My Grandmother had osteoporosis and I asked my doctor if I could have the same problem but he just laughed at me. Should I be concerned?
Dr Bond replies:
You are absolutely right to be concerned. Osteoporosis affects men as well as women and anyone who sustains a fracture as a result of minor trauma should consider the possibility that their bones are not as strong as they should be. I suggest that you arrange an osteoporosis-screening test either via your doctor, Harley Place Screening or similar organisation. If your screening shows that your bones are not as strong as they should be then you must start taking a bone supplement such as OsteoMarine or Osteocare plus Omega 3 Fatty Acids and take up some weight bearing exercise. This could be using weights in a gym, Yoga or a Martial Art. This should enable you to build your bone strength to normal within about 24 to 36 months. If it does not then you must see a specialist to see whether or not there is some other contributing condition.
Dear Doctor Brewer
My mother has just been diagnosed with osteoporosis. I’ve started drinking an extra pint of milk per day, for calcium, and wonder what else I can do to help ensure I don’t develop the same problem.
Dr Brewer replies:
Taking calcium alone is not always enough to maintain bone health as up to half of dietary calcium remains unabsorbed. Interestingly, the uptake of calcium in brassica vegetables is higher than that of dairy products - 61% of calcium found in broccoli is absorbable, compared with only 32% of that in milk. The reason remains unknown.
Other dietary components that are also important for bones include vitamin D (which is essential for the absorption of dietary calcium and phosphate in the small intestine, and for their deposition in bone), boron, vitamin K, folic acid, magnesium, manganese and zinc. Plant hormones (isoflavones) and essential fatty acids found in fish, evening primrose and flaxseed oils can also help to increase calcium deposition in bone. A number of supplements that include variations of these bone-friendly substances are now widely available. One of the latest (Wassen’s OsteoMarine) includes calcium, magnesium, vitamins D, E and K as well as fish oil.
Beneficial lifestyle changes to consider include keeping up with regular exercise, such as dancing, avoiding excess caffeine, salt and alcohol, and avoiding smoking.
The Alternative Vol 5 No27 2004
WASSEN'S ENERGY BOOSTING COENZYME Q10
Anyone leading an active life may find Wassen’s Coenzyme Q10 plus magnesium (CoQ10) energy supplement very beneficial. Coenzyme Q10 is a fat-soluble vitamin like substance present in every cell of the body. It plays a key role in firing the cells ‘power stations’ to produce energy. It is highly concentrated in heart muscle where there are high energy requirements. It is also an antioxidant. A quick way to make up any deficit is to take a daily maintenance dose. CoQ10 + magnesium contains 30mg of coenzyme Q10 plus 150mg of magnesium in each tablet. A month’s supply of Coenzyme Q10 partnered with magnesium costs £9.95 and can be obtained in most High Street chemists and health food stores.
Sunday Times Style - 19th December 2004
WHAT'S THE ALTERNATIVE
Q On your advice, I have been taking a supplement called SAMe (S-adenosylmenthionine) to help counter low moods. It has worked for years, but now my local health store tells me it has been withdrawn from sale. Do you know why, and what I can use instead? Name and address supplied
A SAMe has been withdrawn from over-the-counter sale in health stores in the UK because the Medicines and Healthcare Products Regulatory Agency (MHRA) deems it a medicinal, rather than a natural, substance, especially in the therapeutic dosage required to affect mood. A molecule that is produced by all living cells in the body, SAMe is believed to be vital to the health of many tissues and organs. Levels decline with age - children have up to seven times more SAMe than adults. The primary reason that it was sold in supplement form until recently was its importance in regulating neurotransmitters, particularly those that control mood.
The MHRA stated: “While SAMe is a naturally occurring substance, the amount required by a healthy individual is regulated in the body and supplementation is not required; the human diet cannot be deficient in SAMe”. This is the reason it has been withdrawn, which means you will have to find an alternative. Following new research by scientists at the Institute of Pharmacology in Cracow, Poland, the one nutrient you should consider supplementing, even if you are already taking conventional antidepressant drugs, is zinc. In the Polish study, patients suffering from serious depression who took their standard medication alongside 25mg of zinc each day showed significant improvements compared with those who took their medication alongside a placebo. The researches, who reported their findings in May in the European Journal of Pharmacology, concluded that zinc has a similar impact to clinically effective antidepressants. Wassen’s Zinc-ACE is available from health food shops nationwide for £4.95 for 30 tablets, or £12 for 90 tablets from www.wassen.com. Take two 15mg tablets a day if you suffer from depression.
Spa World - Winter 2004
HEALTH CHECK
No bones about it - Folic acid supplements and other B vitamins have already been identified as a way of improving the health of your heart. But research now indicates that they could also benefit your bones as well. Two research projects in the New England Journal of Medicine show that B vitamins can help strengthen bones and prevent conditions in later life such as osteoporosis. Wassen’s Zinc-ACE supplement has been formulated to include both folic acid and vitamin B12, which also protects against colds and promoted good prostate health for men. Zinc-ACE is available in packs of 30 tablets and costs £4.95. www.wassen.com
Men's Health - December 2004
TESTOSTERONE BOOSTER
Testosterone booster - Are you half the man you want to be? Your waning testosterone levels could be the reason. Once you’re over the age of 23, say the experts you’re already past your peak. But if you think all is lost zinc again.
Evidence - A wide variety of nutrients are claimed to boost testosterone levels, but the best scientific evidence relates to zinc, says Dr Rob Child, supplements advisor to British Olympians. This mineral is partially responsible for regulating testosterone levels and researches in Detroit found that zinc supplements can almost double blood testosterone levels.
Gaining bottle - Supplements providing enough zinc to produce these effects include Wassen’s Zinc-ACE (£4.95 for 30 caps from Boots) and Solgar’s Chelated Zinc (£4.95 from Healthfood shops)
Dance Expression - December 2004
NUTRITION FOR DANCERS
Dear Doctor I get dreadful dandruff, and dandruff control shampoos don’t seem to help. I’ve heard this could be another symptom of Candida. Do you think this might have something to do with it?
Troublesome dandruff is usually due to an inflammatory scalp condition known as seborrhoea dermatitis, which produces an itchy, scaly rash which can look red and inflamed. Seborrhoea dermatitis is thought to be triggered by a hypersensitivity to a skin yeast, but Pityrosporum ovale (rather than Candida) is the culprit. A wide range of shampoos/lotions are available but in my experience, the most effective are those containing ketoconazole (eg Nizoral). Inflammation can be reduced by increasing intakes of essential fatty acids - eat more oil fish, nuts, seeds and take evening primrose, flaxseed or omega-3 fish oil supplements. Dry, scaly skin is sometimes linked with lack of certain vitamins and minerals, especially vitamins A, B2, B3, C, biotin and the minerals iodine, manganese, selenium and zinc. You may benefit from taking a good supplement such as Zinc-ACE or Selenium-ACE both of which supply most of the nutrients mentioned.
You Magazine The Mail on Sunday - November 21st 2004
HEALTH NOTES
SHIMMY THROUGH THE PARTY SEASON WITH A SPARKLE - With the party season almost upon us, Kathy Phillips, co-founder of This Works aromatherapy range and former health and beauty director of Vogue, reveals her top tips for looking fabulous and feeling great:
‘Nothing makes you feel better than 15 minutes of exercise: it gets the heart rate up, oxygenating the body so your eyes sparkle and your face glows. Indoors, dance, march or run on the spot, or climb the stairs. Outside, run, speed-walk, swim or go in-line skating. ‘For a perfect pick me up before and at a party, mix three teaspoons of Angostura bitters in a glass of tonic water. This helps lift blood sugar levels, improves immune function and is also good for headaches. ‘Take nutritional supplements as well as eating a balanced diet. Choose brands such as Solgar and Bioforce because they guarantee potency. My daily winter staple is a garlic supplement (Wassen, £19.75 for 360 capsules, tel: 01372 379828; www.wassen.com) and a few drops of Bioforce Echinaforce (£7.99 for 50ml, tel: 01294 277344) at the first sign of a cold.
Daily Mirror - November 11th 2004
WHAT'S UP DOC?
Q I’m 52 and have just started going through the menopause. I don’t want to take HRT and wonder if you can suggest an alternative. I’m fairly healthy and the only real symptoms I have are hot flushes, mood swings and sleepless nights. I get really confused when I go to health shops and see the array of products that are supposed to be right for me.
A Dr Shirley Bond, GP specialising in women’s issues says; How right you are about the array of products in health stores. Although, good health stores should have at least one knowledgeable person on the staff. You’re wise to avoid HRT. It is rarely necessary and when hormones are taken they should be bio-identical hormones in small quantities not traditional HRT. Hot flushes, sweats and mood swings can usually be treated with supplements. Estroven, a supplement that contains isoflavones with other vitamins and minerals, was subjected to a small trial about a year ago and was found to be more beneficial in relieving sweats, flushes and sleeplessness than a placebo. However, it did need to be taken for about six weeks before its full benefit was felt. Other supplements containing isoflavones and specific vitamins and minerals will also help. Taking a supplement, such as Confiance, containing magnesium and Vitamin B6 can help mood swings.
The Wharf - November 4th 2004
LOSE WEIGHT: FIGHT CHOLESTEROL
WASSEN’S COENZYME Q10 WITH VITAMIN E CAN HELP REVITALISE
If you need a boost after an illness or have a demanding lifestyle you may find Wassen’s Coenzyme Q10 plus vitamin E energy supplement very beneficial. This effective antioxidant works to stimulate the body’s own production of these natural substances helping to release energy from all the cells in the body whilst acting as an anti-oxidant and protecting the immune system. A quick way to make up any deficit is to take a 10mg daily maintenance dose. A month’s supply of Coenzyme Q10, partnered with vitamin E costs £5.95 and can be obtained in most High Street chemists and health food stores. Do you want a contact for people wanting more information on the product? If so, best to quote the Wassen Nutrition Helpline which is 01372 387629 or email to vitamins@wassen.com or to visit the website at www.wassen.com
Sante Health & Beauty - October 2004
RESTLESS LEGS
Around one million Britons have a condition called restless legs syndrome, which wrecks sleep and leaves sufferers exhausted. Now, research has shown taking a magnesium supplement can help alleviate the frustrating leg jerks that sufferers experience. We should all get magnesium from whole grains and green leafy veg in our diet, but few of us eat enough. TS likes Wassen’s Magnesium-B, £4.95 for a months supply, available from pharmacists and health food shops.
Goodtimes - September/October 2004
MEDICAL NOTEBOOK
All the latest details on new products and medical advances from the worlds of traditional and alternative therapies plus we put your questions to the doctor.
Researchers at Harvard School of Public Health, Boston, USA, looked at the dietary health of 85,060 women and 42,872 men with no history of diabetes. After following the women for 18 years and the men for 12 years, they found that those with the largest amounts of magnesium in their diets were least likely to develop type 2 diabetes. The findings, reported in the Journal of Diabetes Care supports the increased intake of magnesium. Sources of magnesium include whole grain foods, nuts, green leafy vegetables and supplements such as Wassen’s Magnesium-OK (£4.25) and Magnesium-B (£4.95) available from pharmacies and health food stores.
Daily Mirror - 30th September 2004
WHAT'S UP DOC?
Q My nine-month old son doesn’t have a single tooth. Should I be worried?
A NHS dentist Dr Michael Cave says; No, Although six months is the average age to get a first tooth, some babies don’t start teething until they are a year old.
“It won’t make any difference to feeding. All babies use their gums for chewing lumpy food - they don’t get molars until they’re nearly two.
“Its actually an advantage to start teething later. Late-teethers get their second teeth at around seven years rather than five, by which time your child will be more skilled at brushing. Also their jaw will be bigger so there won’t be so much crowding as bigger teeth grow, which reduces the need for orthodentic treatment”.
Q I am 50 and a recent bone scan showed below average bone mineral density in my spine for my age. I take a calcium supplement but there are lots of different types. Which is the best?
A GP Dr Shirley Bond, who specialises in women’s health, says; “Most people tolerate calcium lactate found in milk. Supplements of calcium citrate are well tolerated and less likely to cause constipation than calcium carbonate, and less likely to cause indigestion than calcium chloride.
“Drinking an extra pint of skimmed/semi-skimmed milk a day will provide an additional 720mg calcium. Essential fatty acids - evening primrose or fish oils - help to increase the amount of calcium that is absorbed. And there is a strong positive link between intake of vegetables and fruit with bone density.
“Other micronutrients are also, important for hormone balance at this time of life. Consider adding a multivitamin and mineral supplement, such as Confiance or Estroven, which combines some vitamins and minerals with isoflavones. Isoflavones are plant substances with a weak, oestrogen-like action in the body.
“This provides a useful additional hormone boost when oestrogen levels are low at the menopause. They also benefit the circulation and bones.”
The Herald (Glasgow): Weekend Living 18th September 2004
CASE NOTES
More than one million people in the UK suffer from Restless Legs Syndrome, an uncomfortable condition that disturbs sleep and can leave sufferers exhausted. Inadequate sleep can trigger an attack, and caffeine and alcohol are said to aggravate symptoms. Experts advise trying to follow good sleep habits such as a regular bedtime and gentle stretches at the beginning and end of the day. There are drug therapies available for severe cases, but new research has shown that taking a magnesium supplement can help alleviate the problem. You can get magnesium naturally from green leafy vegetables and whole grains, or try supplements such as Wassen’s Magnesium-B, which costs £4.95 for a month’s supply and is available from health-food shops. For more information visit www.rls.org
Dance Expression - September 2004
NUTRITION FOR DANCERS
This series is written specifically for dancers and exclusive to Dance Expression. Dr Brewer is a GP with a special interest in nutrition, and author of some 25 popular health books. She will answer any questions you may have on your diet, lifestyle and general health. Send your questions to her Dr Sarah Brewer c/o Dance Expression Editorial, 38 Ambleside Drive, Spalding, Lincs PE11 1JU. We regret letters cannot be answered personally but will be dealt with this column.
Dear Doctor
My doctor tells me I should be eating 2 to 4 portions of fish per week, to include oily fish, as heart disease runs in my family. How does it protect against heart disease, and are the benefits as good for supplements? I don’t really like eating fish!
Fish is a rich source of omega-3 polyunsaturated fatty acids such as DHA and EPA which are good for the heart and circulation as well as having an anti-inflammatory action against conditions such as arthritis, asthma, psoriasis and Crohn’s disease. Fish is the only abundant source of these two fatty acids in our diet, which makes it very important to health. In fact, omega-3s help to balance the inflammatory action of excess omega-6s (mostly derived from vegetables oils) in the body. The reason your doctor has recommended fish oils for the heart is because they reduce triglyceride levels, blood pressure, abnormal blood clotting and help to prevent abnormal heart rhythms as well as helping to protect against hardening and furring up of the arteries. The balance of omega-3s in fish oils is so beneficial that eating just one fish meal a week reduces the incidence of heart disease to 60% of that in people who do not eat fish. If someone has already had a heart attack, eating more fish significantly reduces the chance of a second heart attack and, if one does occur, the chances of dying from this second heart attack is significantly decreased. Research also shows that people who eat oily fish once or twice a week are less likely to die from a stroke. The Food Standards Agency recently announced that no-one should eat more than 4 portions of oily fish per week due to chemical pollutants. Females who may become pregnant at some point in their lives should only eat between one and two portions of oily fish a week to get the known health benefits whilst limiting any possible effects on any children that they may have in the future. This, together with the fact that some of the beneficial effects offered by fish oils require doses much larger than normally supplied by dietary fish means that taking a purified omega-3 supplement (eg Wassen Fish Oil Capsules) is a good idea as supplements are checked to ensure they have very low levels of pollutants.
Dear Doctor
Following a bad summer cold, my sense of taste and smell have disappeared. Various nasal sprays have been ineffective. Do you have any suggestions?
Lack of smell and taste sensation are often related to chronic rhinitis in which inflammation and increased production of mucus block smell receptors at the top of the nose. Short courses of oral steroids (prednisolone) usually improves symptoms. Turmeric extracts containing curcumin, a powerful anti-inflammatory agent, is worth trying as an alternative. The amino acid, N-actylcysteine (NAC) makes mucus less viscous and may also improve symptoms and is available from larger health food shops. Poor sense of smell can be linked to zinc deficiency so you can also try taking zinc supplements (eg Wassen Zinc-ACE) to see if this helps. Acupuncture has also been reported to help some people regain a lost sense of smell.
The Times: T2 8th September 2004
HEALTH
HEADACHE? STOP TAKING THOSE PAINKILLERS
PAIN BUSTERS THEY CAUSE MORE VISITS TO GPs THAN ANY OTHER CONDITION. IN THE SECOND PART OF OUR SERIES JEROME BURNE LOOKS AT THE MISERY OF HEADACHES AND HOW TO BANISH THEM
Almost everyone has woken up at least once with a pounding head and vowed never to drink again, while most of us are familiar with an occasional ache behind the eyes after a hard day’s work. A couple of painkillers are usually enough to allow us to carry on as normal.
But for the 20 per cent of the population who suffer from chronic headaches (or, for nearly half of this group, migraine), getting rid of the pain is not so easy. Take those analgesics too often, more than twice a week, and they could actually make your headaches worse and more frequent.
No one knows why this happens – regular use of aspirin or paracetamol for other conditions doesn’t bring on headaches – and the only way to treat these so-called “rebound” headaches is to go cold turkey and stop all painkillers for a week or more.
Headaches are responsible for more visits to the GP – and for sales of more over-the-counter drugs – than any other condition. In severe cases, holding down a job or leading a normal life can become near impossible. Experts agree that chronic headaches aren’t taken sufficiently seriously or treated effectively enough.
“When it comes to funding treatments, chronic headaches barely show up on the political radar,” says David Kernick, an Exeter GP and vice-chairman of the British Association for the Study of Headaches. “Unlike asthma or diabetes, you can’t measure headaches objectively, they are intermittent, and even though they can make life horrible they aren’t life-threatening.
THE BIGGEST TASK IS TO FIND YOUR PERSONAL TRIGGERS WHICH CAN TAKE YEARS
Some doctors even feel they are largely psychosomatic and not a real illness”.
Ann Turner, the director of the Migraine Action Association, agrees “Good treatment for headaches is still very patchy and it is not taken nearly seriously enough by local health authorities.” According to the MAA, every day an estimated 90,000 people are away from school or work because of headaches. The cost to the economy in lost productivity is reckoned to be £1 billion a year.
What makes this all the more unacceptable is that not only is research providing new understanding of why headaches occur – research which should lead to new treatments - but there is already a wide range of treatment options.
A new picture of the cause of migraine is emerging from the laboratory of Professor Peter Goadsby of the Institute of Neurology at University College London. Countless books and magazine articles will tell you that the pain of migraine is due to the abnormal expansion and contraction of blood vessels. But Goadsby has found that the real cause almost certainly lies with faulty functioning of the tiny channels that allow chemicals to flow in and out of certain neurons.
Many of these cells are concentrated in an area of the brain involved with processing both pain and information coming in from the senses. “The result is that they respond unusually sensitively to certain types of stimulation, such as stress, certain foods, bright lights or smells,” says Goadsby.
This explains why some of the drugs developed treat epilepsy – another disorder involving faulty channels (channelopathies) – can help with migraine. Goadsby is currently working to develop a drug that more precisely targeted neurons specifically involved in migraine.
This is still some years away but in the meantime much can be done to reduce the impact of migraine with the help of an expert such as Dr Kernick. Unfortunately, there is only a handful of centres similar to the one he runs.
“Doctors tend to classify patients with chronic headaches as “heart-sinks” because they believe there is little they can do,” he says. “But actually it’s possible to make an enormous difference.”
A first step is for your doctor to rule out possible organic causes, such as serious neurological problems, for example, a tumour or haemorrhage, as well as the side effect of taking certain drugs such as antidepressants, calcium channel blockers, hay fever treatments and beta-blockers (although many of these are also used against headaches).
“Treating headaches is not rocket science,” says Kernick. He runs the Exeter PCT (Primary Care Trust) Headache Clinic, and explains that “probably most valuable thing we offer is time – about 45 minutes for the first consultation to hear the patient’s story and start drawing up a personal plan. We are about half the price of a referral to a neurologist and I reckon twice as useful.”
Patients are tried on various drugs, as well as being encouraged to keep a diary to identify triggers. Life-style changes (see box above) such as changing their diet or exercising are also part of the package.
In the absence of a sympathetic expert ear, the other option is to become an expert yourself. This is what Jane Harrison did. A 45-year-old graphologist, she has suffered migraines since primary school.
“Your biggest task is to discover your personal triggers, which can take years.” She says. “None of the standard ones, like chocolate or wine, affects me. My big breakthrough came when a pharmacist suggested that low blood sugar, from not eating regularly, could be one.
“I found it accounted for about 75 per cent of my attacks but no doctor had ever mentioned it. Since then, I’ve learnt more from migraine newsletters than from any GP. I find it’s up to me to suggest new drugs or treatments and my current doctor usually goes along with it.”
THE COST OF HEADACHES TO THE ECONOMY IS RECKONED TO BE £1 BILLION A YEAR
OILS, HERBS AND OTHER SOURCES OF RELIEF
Essential peppermint and eucalyptus oils may reduce headache pain, according to researchers at the Neurological Clinic at the University of Kiel in Germany. They found that applying the oils with a sponge to the forehead and temples reduced the pain in more than 50 per cent of cases.
Acupuncture has been proved effective for treating both chronic headaches and migraines. Results of a large trial published in the British Medical Journal compared the ancient Chinese treatment with standard medication. After a year, those who had received regular acupuncture required 15 per cent less medication, made fewer visits to their GP and took fewer days off work. The herb feverfew is considered one of the most effective alternative treatments for headaches. A study published in the British Medical Journal found that a daily dose of dried feverfew leaf, available as a supplement, reduced the frequency and severity of headaches and migraine attacks. Daily doses of 125mg have also been shown in clinical trials to reduce headaches in 70 per cent of susceptible people.
Vitamin B2 (riboflavin) can reduce the frequency of headaches and migraines when taken as a preventative treatment, according to a Belgian study reported in the Journal of Neurology (the patients took 400mg daily of B2). Food sources include wholegrains, eggs, leafy green vegetables and dairy foods, although the amount required to alleviate headaches is well above the recommended daily requirement from food (1.6mg) Butterbur is a little-known herb that many headache sufferers rely on for its preventative effects. A trial published in the journal Clinical Pharmacology showed that a twice-daily supplement containing 50mg of standardised extract of butterbur (available from health food stores) taken for 12 weeks reduced the number of headaches by 62 per cent over six months. Fish-oil capsules may be useful in preventing recurrent headaches, according to scientists at the University of Cincinnati College of Medicine. Sixty per cent of subjects found that taking a supplement of fish oil lessened the severity of headaches and reduced the number of attacks from two a week to two a fortnight.
Magnesium deficiency can increase susceptibility to headaches, especially those linked to PMT, according to a study published in the journal Headache. Researchers from the State University of New York found that 45 per cent of women who had visited a headache centre for treatment had magnesium deficiency. A daily intake of 320mg of magnesium, either in supplement form or from food-rich sources, including dark green vegetables, wholegrain cereals and nuts, was found to improve symptoms.
One service that even Kernick doesn’t have the resources to offer is psychological counselling. Yet there is good evidence that it can be very helpful, especially with chronic tension headaches. Last year a pioneering study in Journal of Mental Health Counselling described the benefits it had for 60 adults attending a headache clinic in the USA. As well as getting conventional care, they also had several sessions with a psychologist to deal with issues such as suppressed anger, a lack of openness and sexual problems – all of which have been linked with a raised risk for severe headaches.
The patient’s headache frequency dropped as they learnt to change certain habits, establish a better balance between work and leisure and develop better strategies for dealing with stress. “They had a greater perceived control over their choices and their feelings,” the report concluded.
One of the subjects was a woman called Martha, whose work involved a lot of responsibility and who suffered from almost daily headaches. She spoke of the feeling that she had to “do it all”. Several sessions with a counsellor, however revealed how her own negative thinking was contributing to her sense of being overwhelmed. Cognitive behavioural therapy helped her “let go of her need for control” and to develop a more positive outlook. The result was she became headache-free for days for the first time in months.
A completely different but equally radical approach to migraine was reported last month by researchers at McMaster University Hospital in Ontario, Canada. They have successfully used a hand-held device that can fire precise beams of magnetic pulses (known as TMS-transcranial magnetic stimulation) into the brain to halt attacks.
Migraines begin with the random firing of clusters of over excitable neurons which then trigger nearby cells, setting of a wave of electrical activity across the brain. Stimulating cells just ahead of the wave with TMS prevents them from responding when the wave arrives and the migraine dies away.
TREATMENT AND PREVENTION
TENSION HEADACHES
Usually affect both sides of the head and can feel like a dull ache or a tight band. Commonly believed to be due to excess muscle tension around the neck and shoulders but some research doesn’t support this theory. However, tension headaches do respond well to a reduction of stress, which is why counselling and behavioural treatments such as relaxation, hypnotism and biofeedback, often help.
- Drink plenty of water – dehydration is a little appreciated cause of headaches.
- Get plenty of sleep – exactly why irregular sleep patterns cause problems is not clear, but they do.
- Take exercise, which releases painkilling endorphins, especially tai chi and yoga.
- Relax your neck, take a break every couple of hours and stretch.
- Don’t overdo the coffee. While about 50mg – equivalent to a strong cup – can stop a headache, more can make them worse and more frequent because caffeine affects the activity of the brain’s blood vessels.
- Don’t go too long without food and allow your blood sugar to drop, which will also affect blood vessel activity. However, avoid refined carbohydrates that will lift you up and dump you down again.
MIGRAINE
About four times more common in women, because of a link with oestrogen, and the number of cases is increasing. The pain is often severe, usually concentrated on one side, frequently accompanied by nausea and sensitivity to light. These often respond to the kind of lifestyle your grannie would probably have approved of.
DON’T OVERDO THE COFFEE, ONE CUP CAN HELP, BUT MORE CAN MAKE IT WORSE
Be regular in your health to avoid firing off those over-sensitive neurons. Eat and drink (not alcohol) regularly and get a good night’s sleep.
Keep a diary recording attacks. Who you were with, what medication you were taking, where you were and when. Identify your particular triggers. Common food ones include processed meats, ripened cheeses, monosodium glutamate, nuts (often peanuts) Watch the weather. Last month American researchers backed up the popular idea that changes in the weather can be triggers.
Be careful of OTC drugs: as well as the risk of “rebound” headaches, which are especially likely if you are treating yourself and not seeing a doctor, medication may cause damage to the liver, kidneys and gut lining if taken excessively. Try supplementing your diet with 100mg a day of co-enzyme Q-10. A small study of 30 people found it helpful.
From Dr Jonathan Bayly and others
Sir, One in two women and one in five men will suffer a fracture of their bones after the age of 50. Each year the UK spends at least £1.8 billion on treating osteoporotic fractures that involve more the two million hospital bed days. As the UK’s population grows more elderly this cost is set to rise. General practitioners are best placed to prevent osteoporotic fractures through early intervention.
The evidence base for prevention is robust and the methods for identifying high-risk patients, from a combination of interrogation of patient databases and hospital discharge notifications, are sound.
Currently the Government is reviewing how it provides incentives for family doctors to improve health outcomes for patients through the new GP contract’s Quality and Outcomes Framework.
As health professionals with experience of treating and, perhaps more importantly, preventing osteoporotic fractures, we are calling for simple, low-cost indicators of osteoporosis to be included, aimed at patients with a prior fracture, those using steroids and those resident in nursing homes.
The Government has a real opportunity to improve standards of care for those at highest risk over the age of 65 by taking this simple action. Ultimately it will save billions of pounds, reduce suffering and offer a greater quality of life to thousands of people now and in the future.
JONATHAN BAYLY
(Clinical Lead, Gloucestershire Primary Care and Community Audit Group; Associate Lecturer, University of Derby)
PAM BROWN
(GP, Swansea)
JULIET COMPSTON
(Professor of Bone Medicine, University of Cambridge School of Clinical Medicine)
ROGER M. FRANCIS
(Consultant Physician, Bone Clinic, Freeman Hospital, Newcastle upon Tyne)
TAHIR MASUD
(Professor of Musculoskeletal Gerontology, University of Derby and Nottingham City Hospital)
GRAHAM RUSSELL
(Professor of Musculoskeletal Science, Oxford University)
OsteoMarine
Dear Michael
I’m really desperate for some help. I’m 32, five months pregnant and just discovered that I have bad osteoporosis. I had eating problems as a youngster and at one point weighed only 5 stone. When I went to Uni I was so afraid of getting fat that I took up running and until I got pregnant was doing five miles at least five or six times a week, no matter how I felt or what the weather was like. Four years ago my periods stopped completely for 18 months and for the last year I’ve had constant pain in my back, knees and ankles. In spite of seeing many doctors over the years and breaking my wrist after a very minor fall, nobody took me seriously. Finally I had a bone scan which showed up the osteoporosis and the specialist put me on medication which I’ve now had to stop because of the pregnancy. What can I do?
Anna, Northampton
Michael van Straten replies:
Dear Anna
This is a dreadful story. You’ve had all the signs of risk factors for osteoporosis – eating disorder, obsessive exercise, low weight, no periods and an unexplained fracture. It’s inexcusable that your osteoporosis wasn’t found years ago as I’m sure you had the early signs in your twenties. Because you’re pregnant you need extra calcium in any case and even more so because of the osteoporosis. Make sure you include lots of low fat dairy products in your diet. At least half a pint of milk, 2 oz cheese and a pot of yoghurt every day, though try to make sure you choose organic varieties which will be much better for you and the baby.
Tinned salmon and sardines are really valuable as they include lots of calcium from the bones – please don’t take them out – as well as the vitamin D your body needs to absorb calcium. Do try to get ten minutes in the sunshine each day, just exposing your face, arms and legs early morning or late afternoon will give enough UV radiation to generate vitamin D in your skin without the risk of burning or skin cancer. Weight-bearing exercise is vital and you need a reasonable 20 minute walk every day to help rebuild your bones.
There are a number of things which interfere with your body’s ability to absorb calcium and encourage calcium loss, and it’s vital that you avoid them all. Nicotine and caffeine are bad news so stop smoking, which you should have anyway, keep coffee to a minimum and avoid all canned fizzy drinks as many contain caffeine and they all contain phosphoric acid which is bad for your bones. Keep off the high sugar snacks as this increases calcium loss too. Salt is another no-no. Firstly because it pushes up your blood pressure, the last thing you need during pregnancy. But secondly it also pushes up the amount of calcium your body excretes. Eating excessive amounts of protein can also damage the bones which is another reason for not doing the Atkins diet.
Naturally occurring calcium in food is in a biological form and reasonably well absorbed by the body but most calcium supplements do far less well. The majority of calcium in most pills goes in one end and comes out the other. You should be taking two capsules a day of OsteoMarine, a specific supplement that helps build better bones. As well as providing 60% of your daily calcium need the capsules also contain essential fatty acids from fish oils, magnesium and vitamins D, E and K which all improve the percentage of calcium which your body can absorb from the supplement.
Dear Doctor Bond
I am a young man in my late 20s. I have recently had two fractures as a result of relatively minor trauma. My Grandmother had osteoporosis and I asked my doctor if I could have the same problem but he just laughed at me. Should I be concerned?
Dr Bond replies:
You are absolutely right to be concerned. Osteoporosis affects men as well as women and anyone who sustains a fracture as a result of minor trauma should consider the possibility that their bones are not as strong as they should be. I suggest that you arrange an osteoporosis-screening test either via your doctor, Harley Place Screening or similar organisation. If your screening shows that your bones are not as strong as they should be then you must start taking a bone supplement such as OsteoMarine or Osteocare plus Omega 3 Fatty Acids and take up some weight bearing exercise. This could be using weights in a gym, Yoga or a Martial Art. This should enable you to build your bone strength to normal within about 24 to 36 months. If it does not then you must see a specialist to see whether or not there is some other contributing condition.
Dear Doctor Brewer
My mother has just been diagnosed with osteoporosis. I’ve started drinking an extra pint of milk per day, for calcium, and wonder what else I can do to help ensure I don’t develop the same problem.
Dr Brewer replies:
Taking calcium alone is not always enough to maintain bone health as up to half of dietary calcium remains unabsorbed. Interestingly, the uptake of calcium in brassica vegetables is higher than that of dairy products - 61% of calcium found in broccoli is absorbable, compared with only 32% of that in milk. The reason remains unknown.
Other dietary components that are also important for bones include vitamin D (which is essential for the absorption of dietary calcium and phosphate in the small intestine, and for their deposition in bone), boron, vitamin K, folic acid, magnesium, manganese and zinc. Plant hormones (isoflavones) and essential fatty acids found in fish, evening primrose and flaxseed oils can also help to increase calcium deposition in bone. A number of supplements that include variations of these bone-friendly substances are now widely available. One of the latest (Wassen’s OsteoMarine) includes calcium, magnesium, vitamins D, E and K as well as fish oil.
Beneficial lifestyle changes to consider include keeping up with regular exercise, such as dancing, avoiding excess caffeine, salt and alcohol, and avoiding smoking.
The Alternative Vol 5 No27 2004
WASSEN'S ENERGY BOOSTING COENZYME Q10
Anyone leading an active life may find Wassen’s Coenzyme Q10 plus magnesium (CoQ10) energy supplement very beneficial. Coenzyme Q10 is a fat-soluble vitamin like substance present in every cell of the body. It plays a key role in firing the cells ‘power stations’ to produce energy. It is highly concentrated in heart muscle where there are high energy requirements. It is also an antioxidant. A quick way to make up any deficit is to take a daily maintenance dose. CoQ10 + magnesium contains 30mg of coenzyme Q10 plus 150mg of magnesium in each tablet. A month’s supply of Coenzyme Q10 partnered with magnesium costs £9.95 and can be obtained in most High Street chemists and health food stores.
Sunday Times Style - 19th December 2004
WHAT'S THE ALTERNATIVE
Q On your advice, I have been taking a supplement called SAMe (S-adenosylmenthionine) to help counter low moods. It has worked for years, but now my local health store tells me it has been withdrawn from sale. Do you know why, and what I can use instead? Name and address supplied
A SAMe has been withdrawn from over-the-counter sale in health stores in the UK because the Medicines and Healthcare Products Regulatory Agency (MHRA) deems it a medicinal, rather than a natural, substance, especially in the therapeutic dosage required to affect mood. A molecule that is produced by all living cells in the body, SAMe is believed to be vital to the health of many tissues and organs. Levels decline with age - children have up to seven times more SAMe than adults. The primary reason that it was sold in supplement form until recently was its importance in regulating neurotransmitters, particularly those that control mood.
The MHRA stated: “While SAMe is a naturally occurring substance, the amount required by a healthy individual is regulated in the body and supplementation is not required; the human diet cannot be deficient in SAMe”. This is the reason it has been withdrawn, which means you will have to find an alternative. Following new research by scientists at the Institute of Pharmacology in Cracow, Poland, the one nutrient you should consider supplementing, even if you are already taking conventional antidepressant drugs, is zinc. In the Polish study, patients suffering from serious depression who took their standard medication alongside 25mg of zinc each day showed significant improvements compared with those who took their medication alongside a placebo. The researches, who reported their findings in May in the European Journal of Pharmacology, concluded that zinc has a similar impact to clinically effective antidepressants. Wassen’s Zinc-ACE is available from health food shops nationwide for £4.95 for 30 tablets, or £12 for 90 tablets from www.wassen.com. Take two 15mg tablets a day if you suffer from depression.
Spa World - Winter 2004
HEALTH CHECK
No bones about it - Folic acid supplements and other B vitamins have already been identified as a way of improving the health of your heart. But research now indicates that they could also benefit your bones as well. Two research projects in the New England Journal of Medicine show that B vitamins can help strengthen bones and prevent conditions in later life such as osteoporosis. Wassen’s Zinc-ACE supplement has been formulated to include both folic acid and vitamin B12, which also protects against colds and promoted good prostate health for men. Zinc-ACE is available in packs of 30 tablets and costs £4.95. www.wassen.com
Men's Health - December 2004
TESTOSTERONE BOOSTER
Testosterone booster - Are you half the man you want to be? Your waning testosterone levels could be the reason. Once you’re over the age of 23, say the experts you’re already past your peak. But if you think all is lost zinc again.
Evidence - A wide variety of nutrients are claimed to boost testosterone levels, but the best scientific evidence relates to zinc, says Dr Rob Child, supplements advisor to British Olympians. This mineral is partially responsible for regulating testosterone levels and researches in Detroit found that zinc supplements can almost double blood testosterone levels.
Gaining bottle - Supplements providing enough zinc to produce these effects include Wassen’s Zinc-ACE (£4.95 for 30 caps from Boots) and Solgar’s Chelated Zinc (£4.95 from Healthfood shops)
Dance Expression - December 2004
NUTRITION FOR DANCERS
Dear Doctor I get dreadful dandruff, and dandruff control shampoos don’t seem to help. I’ve heard this could be another symptom of Candida. Do you think this might have something to do with it?
Troublesome dandruff is usually due to an inflammatory scalp condition known as seborrhoea dermatitis, which produces an itchy, scaly rash which can look red and inflamed. Seborrhoea dermatitis is thought to be triggered by a hypersensitivity to a skin yeast, but Pityrosporum ovale (rather than Candida) is the culprit. A wide range of shampoos/lotions are available but in my experience, the most effective are those containing ketoconazole (eg Nizoral). Inflammation can be reduced by increasing intakes of essential fatty acids - eat more oil fish, nuts, seeds and take evening primrose, flaxseed or omega-3 fish oil supplements. Dry, scaly skin is sometimes linked with lack of certain vitamins and minerals, especially vitamins A, B2, B3, C, biotin and the minerals iodine, manganese, selenium and zinc. You may benefit from taking a good supplement such as Zinc-ACE or Selenium-ACE both of which supply most of the nutrients mentioned.
You Magazine The Mail on Sunday - November 21st 2004
HEALTH NOTES
SHIMMY THROUGH THE PARTY SEASON WITH A SPARKLE - With the party season almost upon us, Kathy Phillips, co-founder of This Works aromatherapy range and former health and beauty director of Vogue, reveals her top tips for looking fabulous and feeling great:
‘Nothing makes you feel better than 15 minutes of exercise: it gets the heart rate up, oxygenating the body so your eyes sparkle and your face glows. Indoors, dance, march or run on the spot, or climb the stairs. Outside, run, speed-walk, swim or go in-line skating. ‘For a perfect pick me up before and at a party, mix three teaspoons of Angostura bitters in a glass of tonic water. This helps lift blood sugar levels, improves immune function and is also good for headaches. ‘Take nutritional supplements as well as eating a balanced diet. Choose brands such as Solgar and Bioforce because they guarantee potency. My daily winter staple is a garlic supplement (Wassen, £19.75 for 360 capsules, tel: 01372 379828; www.wassen.com) and a few drops of Bioforce Echinaforce (£7.99 for 50ml, tel: 01294 277344) at the first sign of a cold.
Daily Mirror - November 11th 2004
WHAT'S UP DOC?
Q I’m 52 and have just started going through the menopause. I don’t want to take HRT and wonder if you can suggest an alternative. I’m fairly healthy and the only real symptoms I have are hot flushes, mood swings and sleepless nights. I get really confused when I go to health shops and see the array of products that are supposed to be right for me.
A Dr Shirley Bond, GP specialising in women’s issues says; How right you are about the array of products in health stores. Although, good health stores should have at least one knowledgeable person on the staff. You’re wise to avoid HRT. It is rarely necessary and when hormones are taken they should be bio-identical hormones in small quantities not traditional HRT. Hot flushes, sweats and mood swings can usually be treated with supplements. Estroven, a supplement that contains isoflavones with other vitamins and minerals, was subjected to a small trial about a year ago and was found to be more beneficial in relieving sweats, flushes and sleeplessness than a placebo. However, it did need to be taken for about six weeks before its full benefit was felt. Other supplements containing isoflavones and specific vitamins and minerals will also help. Taking a supplement, such as Confiance, containing magnesium and Vitamin B6 can help mood swings.
The Wharf - November 4th 2004
LOSE WEIGHT: FIGHT CHOLESTEROL
WASSEN’S COENZYME Q10 WITH VITAMIN E CAN HELP REVITALISE
If you need a boost after an illness or have a demanding lifestyle you may find Wassen’s Coenzyme Q10 plus vitamin E energy supplement very beneficial. This effective antioxidant works to stimulate the body’s own production of these natural substances helping to release energy from all the cells in the body whilst acting as an anti-oxidant and protecting the immune system. A quick way to make up any deficit is to take a 10mg daily maintenance dose. A month’s supply of Coenzyme Q10, partnered with vitamin E costs £5.95 and can be obtained in most High Street chemists and health food stores. Do you want a contact for people wanting more information on the product? If so, best to quote the Wassen Nutrition Helpline which is 01372 387629 or email to vitamins@wassen.com or to visit the website at www.wassen.com
Sante Health & Beauty - October 2004
RESTLESS LEGS
Around one million Britons have a condition called restless legs syndrome, which wrecks sleep and leaves sufferers exhausted. Now, research has shown taking a magnesium supplement can help alleviate the frustrating leg jerks that sufferers experience. We should all get magnesium from whole grains and green leafy veg in our diet, but few of us eat enough. TS likes Wassen’s Magnesium-B, £4.95 for a months supply, available from pharmacists and health food shops.
Goodtimes - September/October 2004
MEDICAL NOTEBOOK
All the latest details on new products and medical advances from the worlds of traditional and alternative therapies plus we put your questions to the doctor.
Researchers at Harvard School of Public Health, Boston, USA, looked at the dietary health of 85,060 women and 42,872 men with no history of diabetes. After following the women for 18 years and the men for 12 years, they found that those with the largest amounts of magnesium in their diets were least likely to develop type 2 diabetes. The findings, reported in the Journal of Diabetes Care supports the increased intake of magnesium. Sources of magnesium include whole grain foods, nuts, green leafy vegetables and supplements such as Wassen’s Magnesium-OK (£4.25) and Magnesium-B (£4.95) available from pharmacies and health food stores.
Daily Mirror - 30th September 2004
WHAT'S UP DOC?
Q My nine-month old son doesn’t have a single tooth. Should I be worried?
A NHS dentist Dr Michael Cave says; No, Although six months is the average age to get a first tooth, some babies don’t start teething until they are a year old.
“It won’t make any difference to feeding. All babies use their gums for chewing lumpy food - they don’t get molars until they’re nearly two.
“Its actually an advantage to start teething later. Late-teethers get their second teeth at around seven years rather than five, by which time your child will be more skilled at brushing. Also their jaw will be bigger so there won’t be so much crowding as bigger teeth grow, which reduces the need for orthodentic treatment”.
Q I am 50 and a recent bone scan showed below average bone mineral density in my spine for my age. I take a calcium supplement but there are lots of different types. Which is the best?
A GP Dr Shirley Bond, who specialises in women’s health, says; “Most people tolerate calcium lactate found in milk. Supplements of calcium citrate are well tolerated and less likely to cause constipation than calcium carbonate, and less likely to cause indigestion than calcium chloride.
“Drinking an extra pint of skimmed/semi-skimmed milk a day will provide an additional 720mg calcium. Essential fatty acids - evening primrose or fish oils - help to increase the amount of calcium that is absorbed. And there is a strong positive link between intake of vegetables and fruit with bone density.
“Other micronutrients are also, important for hormone balance at this time of life. Consider adding a multivitamin and mineral supplement, such as Confiance or Estroven, which combines some vitamins and minerals with isoflavones. Isoflavones are plant substances with a weak, oestrogen-like action in the body.
“This provides a useful additional hormone boost when oestrogen levels are low at the menopause. They also benefit the circulation and bones.”
The Herald (Glasgow): Weekend Living 18th September 2004
CASE NOTES
More than one million people in the UK suffer from Restless Legs Syndrome, an uncomfortable condition that disturbs sleep and can leave sufferers exhausted. Inadequate sleep can trigger an attack, and caffeine and alcohol are said to aggravate symptoms. Experts advise trying to follow good sleep habits such as a regular bedtime and gentle stretches at the beginning and end of the day. There are drug therapies available for severe cases, but new research has shown that taking a magnesium supplement can help alleviate the problem. You can get magnesium naturally from green leafy vegetables and whole grains, or try supplements such as Wassen’s Magnesium-B, which costs £4.95 for a month’s supply and is available from health-food shops. For more information visit www.rls.org
Dance Expression - September 2004
NUTRITION FOR DANCERS
This series is written specifically for dancers and exclusive to Dance Expression. Dr Brewer is a GP with a special interest in nutrition, and author of some 25 popular health books. She will answer any questions you may have on your diet, lifestyle and general health. Send your questions to her Dr Sarah Brewer c/o Dance Expression Editorial, 38 Ambleside Drive, Spalding, Lincs PE11 1JU. We regret letters cannot be answered personally but will be dealt with this column.
Dear Doctor
My doctor tells me I should be eating 2 to 4 portions of fish per week, to include oily fish, as heart disease runs in my family. How does it protect against heart disease, and are the benefits as good for supplements? I don’t really like eating fish!
Fish is a rich source of omega-3 polyunsaturated fatty acids such as DHA and EPA which are good for the heart and circulation as well as having an anti-inflammatory action against conditions such as arthritis, asthma, psoriasis and Crohn’s disease. Fish is the only abundant source of these two fatty acids in our diet, which makes it very important to health. In fact, omega-3s help to balance the inflammatory action of excess omega-6s (mostly derived from vegetables oils) in the body. The reason your doctor has recommended fish oils for the heart is because they reduce triglyceride levels, blood pressure, abnormal blood clotting and help to prevent abnormal heart rhythms as well as helping to protect against hardening and furring up of the arteries. The balance of omega-3s in fish oils is so beneficial that eating just one fish meal a week reduces the incidence of heart disease to 60% of that in people who do not eat fish. If someone has already had a heart attack, eating more fish significantly reduces the chance of a second heart attack and, if one does occur, the chances of dying from this second heart attack is significantly decreased. Research also shows that people who eat oily fish once or twice a week are less likely to die from a stroke. The Food Standards Agency recently announced that no-one should eat more than 4 portions of oily fish per week due to chemical pollutants. Females who may become pregnant at some point in their lives should only eat between one and two portions of oily fish a week to get the known health benefits whilst limiting any possible effects on any children that they may have in the future. This, together with the fact that some of the beneficial effects offered by fish oils require doses much larger than normally supplied by dietary fish means that taking a purified omega-3 supplement (eg Wassen Fish Oil Capsules) is a good idea as supplements are checked to ensure they have very low levels of pollutants.
Dear Doctor
Following a bad summer cold, my sense of taste and smell have disappeared. Various nasal sprays have been ineffective. Do you have any suggestions?
Lack of smell and taste sensation are often related to chronic rhinitis in which inflammation and increased production of mucus block smell receptors at the top of the nose. Short courses of oral steroids (prednisolone) usually improves symptoms. Turmeric extracts containing curcumin, a powerful anti-inflammatory agent, is worth trying as an alternative. The amino acid, N-actylcysteine (NAC) makes mucus less viscous and may also improve symptoms and is available from larger health food shops. Poor sense of smell can be linked to zinc deficiency so you can also try taking zinc supplements (eg Wassen Zinc-ACE) to see if this helps. Acupuncture has also been reported to help some people regain a lost sense of smell.
The Times: T2 8th September 2004
HEALTH
HEADACHE? STOP TAKING THOSE PAINKILLERS
PAIN BUSTERS THEY CAUSE MORE VISITS TO GPs THAN ANY OTHER CONDITION. IN THE SECOND PART OF OUR SERIES JEROME BURNE LOOKS AT THE MISERY OF HEADACHES AND HOW TO BANISH THEM
Almost everyone has woken up at least once with a pounding head and vowed never to drink again, while most of us are familiar with an occasional ache behind the eyes after a hard day’s work. A couple of painkillers are usually enough to allow us to carry on as normal.
But for the 20 per cent of the population who suffer from chronic headaches (or, for nearly half of this group, migraine), getting rid of the pain is not so easy. Take those analgesics too often, more than twice a week, and they could actually make your headaches worse and more frequent.
No one knows why this happens – regular use of aspirin or paracetamol for other conditions doesn’t bring on headaches – and the only way to treat these so-called “rebound” headaches is to go cold turkey and stop all painkillers for a week or more.
Headaches are responsible for more visits to the GP – and for sales of more over-the-counter drugs – than any other condition. In severe cases, holding down a job or leading a normal life can become near impossible. Experts agree that chronic headaches aren’t taken sufficiently seriously or treated effectively enough.
“When it comes to funding treatments, chronic headaches barely show up on the political radar,” says David Kernick, an Exeter GP and vice-chairman of the British Association for the Study of Headaches. “Unlike asthma or diabetes, you can’t measure headaches objectively, they are intermittent, and even though they can make life horrible they aren’t life-threatening.
THE BIGGEST TASK IS TO FIND YOUR PERSONAL TRIGGERS WHICH CAN TAKE YEARS
Some doctors even feel they are largely psychosomatic and not a real illness”.
Ann Turner, the director of the Migraine Action Association, agrees “Good treatment for headaches is still very patchy and it is not taken nearly seriously enough by local health authorities.” According to the MAA, every day an estimated 90,000 people are away from school or work because of headaches. The cost to the economy in lost productivity is reckoned to be £1 billion a year.
What makes this all the more unacceptable is that not only is research providing new understanding of why headaches occur – research which should lead to new treatments - but there is already a wide range of treatment options.
A new picture of the cause of migraine is emerging from the laboratory of Professor Peter Goadsby of the Institute of Neurology at University College London. Countless books and magazine articles will tell you that the pain of migraine is due to the abnormal expansion and contraction of blood vessels. But Goadsby has found that the real cause almost certainly lies with faulty functioning of the tiny channels that allow chemicals to flow in and out of certain neurons.
Many of these cells are concentrated in an area of the brain involved with processing both pain and information coming in from the senses. “The result is that they respond unusually sensitively to certain types of stimulation, such as stress, certain foods, bright lights or smells,” says Goadsby.
This explains why some of the drugs developed treat epilepsy – another disorder involving faulty channels (channelopathies) – can help with migraine. Goadsby is currently working to develop a drug that more precisely targeted neurons specifically involved in migraine.
This is still some years away but in the meantime much can be done to reduce the impact of migraine with the help of an expert such as Dr Kernick. Unfortunately, there is only a handful of centres similar to the one he runs.
“Doctors tend to classify patients with chronic headaches as “heart-sinks” because they believe there is little they can do,” he says. “But actually it’s possible to make an enormous difference.”
A first step is for your doctor to rule out possible organic causes, such as serious neurological problems, for example, a tumour or haemorrhage, as well as the side effect of taking certain drugs such as antidepressants, calcium channel blockers, hay fever treatments and beta-blockers (although many of these are also used against headaches).
“Treating headaches is not rocket science,” says Kernick. He runs the Exeter PCT (Primary Care Trust) Headache Clinic, and explains that “probably most valuable thing we offer is time – about 45 minutes for the first consultation to hear the patient’s story and start drawing up a personal plan. We are about half the price of a referral to a neurologist and I reckon twice as useful.”
Patients are tried on various drugs, as well as being encouraged to keep a diary to identify triggers. Life-style changes (see box above) such as changing their diet or exercising are also part of the package.
In the absence of a sympathetic expert ear, the other option is to become an expert yourself. This is what Jane Harrison did. A 45-year-old graphologist, she has suffered migraines since primary school.
“Your biggest task is to discover your personal triggers, which can take years.” She says. “None of the standard ones, like chocolate or wine, affects me. My big breakthrough came when a pharmacist suggested that low blood sugar, from not eating regularly, could be one.
“I found it accounted for about 75 per cent of my attacks but no doctor had ever mentioned it. Since then, I’ve learnt more from migraine newsletters than from any GP. I find it’s up to me to suggest new drugs or treatments and my current doctor usually goes along with it.”
THE COST OF HEADACHES TO THE ECONOMY IS RECKONED TO BE £1 BILLION A YEAR
OILS, HERBS AND OTHER SOURCES OF RELIEF
Essential peppermint and eucalyptus oils may reduce headache pain, according to researchers at the Neurological Clinic at the University of Kiel in Germany. They found that applying the oils with a sponge to the forehead and temples reduced the pain in more than 50 per cent of cases.
Acupuncture has been proved effective for treating both chronic headaches and migraines. Results of a large trial published in the British Medical Journal compared the ancient Chinese treatment with standard medication. After a year, those who had received regular acupuncture required 15 per cent less medication, made fewer visits to their GP and took fewer days off work. The herb feverfew is considered one of the most effective alternative treatments for headaches. A study published in the British Medical Journal found that a daily dose of dried feverfew leaf, available as a supplement, reduced the frequency and severity of headaches and migraine attacks. Daily doses of 125mg have also been shown in clinical trials to reduce headaches in 70 per cent of susceptible people.
Vitamin B2 (riboflavin) can reduce the frequency of headaches and migraines when taken as a preventative treatment, according to a Belgian study reported in the Journal of Neurology (the patients took 400mg daily of B2). Food sources include wholegrains, eggs, leafy green vegetables and dairy foods, although the amount required to alleviate headaches is well above the recommended daily requirement from food (1.6mg) Butterbur is a little-known herb that many headache sufferers rely on for its preventative effects. A trial published in the journal Clinical Pharmacology showed that a twice-daily supplement containing 50mg of standardised extract of butterbur (available from health food stores) taken for 12 weeks reduced the number of headaches by 62 per cent over six months. Fish-oil capsules may be useful in preventing recurrent headaches, according to scientists at the University of Cincinnati College of Medicine. Sixty per cent of subjects found that taking a supplement of fish oil lessened the severity of headaches and reduced the number of attacks from two a week to two a fortnight.
Magnesium deficiency can increase susceptibility to headaches, especially those linked to PMT, according to a study published in the journal Headache. Researchers from the State University of New York found that 45 per cent of women who had visited a headache centre for treatment had magnesium deficiency. A daily intake of 320mg of magnesium, either in supplement form or from food-rich sources, including dark green vegetables, wholegrain cereals and nuts, was found to improve symptoms.
One service that even Kernick doesn’t have the resources to offer is psychological counselling. Yet there is good evidence that it can be very helpful, especially with chronic tension headaches. Last year a pioneering study in Journal of Mental Health Counselling described the benefits it had for 60 adults attending a headache clinic in the USA. As well as getting conventional care, they also had several sessions with a psychologist to deal with issues such as suppressed anger, a lack of openness and sexual problems – all of which have been linked with a raised risk for severe headaches.
The patient’s headache frequency dropped as they learnt to change certain habits, establish a better balance between work and leisure and develop better strategies for dealing with stress. “They had a greater perceived control over their choices and their feelings,” the report concluded.
One of the subjects was a woman called Martha, whose work involved a lot of responsibility and who suffered from almost daily headaches. She spoke of the feeling that she had to “do it all”. Several sessions with a counsellor, however revealed how her own negative thinking was contributing to her sense of being overwhelmed. Cognitive behavioural therapy helped her “let go of her need for control” and to develop a more positive outlook. The result was she became headache-free for days for the first time in months.
A completely different but equally radical approach to migraine was reported last month by researchers at McMaster University Hospital in Ontario, Canada. They have successfully used a hand-held device that can fire precise beams of magnetic pulses (known as TMS-transcranial magnetic stimulation) into the brain to halt attacks.
Migraines begin with the random firing of clusters of over excitable neurons which then trigger nearby cells, setting of a wave of electrical activity across the brain. Stimulating cells just ahead of the wave with TMS prevents them from responding when the wave arrives and the migraine dies away.
TREATMENT AND PREVENTION
TENSION HEADACHES
Usually affect both sides of the head and can feel like a dull ache or a tight band. Commonly believed to be due to excess muscle tension around the neck and shoulders but some research doesn’t support this theory. However, tension headaches do respond well to a reduction of stress, which is why counselling and behavioural treatments such as relaxation, hypnotism and biofeedback, often help.
- Drink plenty of water – dehydration is a little appreciated cause of headaches.
- Get plenty of sleep – exactly why irregular sleep patterns cause problems is not clear, but they do.
- Take exercise, which releases painkilling endorphins, especially tai chi and yoga.
- Relax your neck, take a break every couple of hours and stretch.
- Don’t overdo the coffee. While about 50mg – equivalent to a strong cup – can stop a headache, more can make them worse and more frequent because caffeine affects the activity of the brain’s blood vessels.
- Don’t go too long without food and allow your blood sugar to drop, which will also affect blood vessel activity. However, avoid refined carbohydrates that will lift you up and dump you down again.
MIGRAINE
About four times more common in women, because of a link with oestrogen, and the number of cases is increasing. The pain is often severe, usually concentrated on one side, frequently accompanied by nausea and sensitivity to light. These often respond to the kind of lifestyle your grannie would probably have approved of.
DON’T OVERDO THE COFFEE, ONE CUP CAN HELP, BUT MORE CAN MAKE IT WORSE
Be regular in your health to avoid firing off those over-sensitive neurons. Eat and drink (not alcohol) regularly and get a good night’s sleep.
Keep a diary recording attacks. Who you were with, what medication you were taking, where you were and when. Identify your particular triggers. Common food ones include processed meats, ripened cheeses, monosodium glutamate, nuts (often peanuts) Watch the weather. Last month American researchers backed up the popular idea that changes in the weather can be triggers.
Be careful of OTC drugs: as well as the risk of “rebound” headaches, which are especially likely if you are treating yourself and not seeing a doctor, medication may cause damage to the liver, kidneys and gut lining if taken excessively. Try supplementing your diet with 100mg a day of co-enzyme Q-10. A small study of 30 people found it helpful.
Dear Michael
I’m really desperate for some help. I’m 32, five months pregnant and just discovered that I have bad osteoporosis. I had eating problems as a youngster and at one point weighed only 5 stone. When I went to Uni I was so afraid of getting fat that I took up running and until I got pregnant was doing five miles at least five or six times a week, no matter how I felt or what the weather was like. Four years ago my periods stopped completely for 18 months and for the last year I’ve had constant pain in my back, knees and ankles. In spite of seeing many doctors over the years and breaking my wrist after a very minor fall, nobody took me seriously. Finally I had a bone scan which showed up the osteoporosis and the specialist put me on medication which I’ve now had to stop because of the pregnancy. What can I do?
Anna, Northampton
Michael van Straten replies:
Dear Anna
This is a dreadful story. You’ve had all the signs of risk factors for osteoporosis – eating disorder, obsessive exercise, low weight, no periods and an unexplained fracture. It’s inexcusable that your osteoporosis wasn’t found years ago as I’m sure you had the early signs in your twenties. Because you’re pregnant you need extra calcium in any case and even more so because of the osteoporosis. Make sure you include lots of low fat dairy products in your diet. At least half a pint of milk, 2 oz cheese and a pot of yoghurt every day, though try to make sure you choose organic varieties which will be much better for you and the baby.
Tinned salmon and sardines are really valuable as they include lots of calcium from the bones – please don’t take them out – as well as the vitamin D your body needs to absorb calcium. Do try to get ten minutes in the sunshine each day, just exposing your face, arms and legs early morning or late afternoon will give enough UV radiation to generate vitamin D in your skin without the risk of burning or skin cancer. Weight-bearing exercise is vital and you need a reasonable 20 minute walk every day to help rebuild your bones.
There are a number of things which interfere with your body’s ability to absorb calcium and encourage calcium loss, and it’s vital that you avoid them all. Nicotine and caffeine are bad news so stop smoking, which you should have anyway, keep coffee to a minimum and avoid all canned fizzy drinks as many contain caffeine and they all contain phosphoric acid which is bad for your bones. Keep off the high sugar snacks as this increases calcium loss too. Salt is another no-no. Firstly because it pushes up your blood pressure, the last thing you need during pregnancy. But secondly it also pushes up the amount of calcium your body excretes. Eating excessive amounts of protein can also damage the bones which is another reason for not doing the Atkins diet.
Naturally occurring calcium in food is in a biological form and reasonably well absorbed by the body but most calcium supplements do far less well. The majority of calcium in most pills goes in one end and comes out the other. You should be taking two capsules a day of OsteoMarine, a specific supplement that helps build better bones. As well as providing 60% of your daily calcium need the capsules also contain essential fatty acids from fish oils, magnesium and vitamins D, E and K which all improve the percentage of calcium which your body can absorb from the supplement.
Dear Doctor Bond
I am a young man in my late 20s. I have recently had two fractures as a result of relatively minor trauma. My Grandmother had osteoporosis and I asked my doctor if I could have the same problem but he just laughed at me. Should I be concerned?
Dr Bond replies:
You are absolutely right to be concerned. Osteoporosis affects men as well as women and anyone who sustains a fracture as a result of minor trauma should consider the possibility that their bones are not as strong as they should be. I suggest that you arrange an osteoporosis-screening test either via your doctor, Harley Place Screening or similar organisation. If your screening shows that your bones are not as strong as they should be then you must start taking a bone supplement such as OsteoMarine or Osteocare plus Omega 3 Fatty Acids and take up some weight bearing exercise. This could be using weights in a gym, Yoga or a Martial Art. This should enable you to build your bone strength to normal within about 24 to 36 months. If it does not then you must see a specialist to see whether or not there is some other contributing condition.
Dear Doctor Brewer
My mother has just been diagnosed with osteoporosis. I’ve started drinking an extra pint of milk per day, for calcium, and wonder what else I can do to help ensure I don’t develop the same problem.
Dr Brewer replies:
Taking calcium alone is not always enough to maintain bone health as up to half of dietary calcium remains unabsorbed. Interestingly, the uptake of calcium in brassica vegetables is higher than that of dairy products - 61% of calcium found in broccoli is absorbable, compared with only 32% of that in milk. The reason remains unknown.
Other dietary components that are also important for bones include vitamin D (which is essential for the absorption of dietary calcium and phosphate in the small intestine, and for their deposition in bone), boron, vitamin K, folic acid, magnesium, manganese and zinc. Plant hormones (isoflavones) and essential fatty acids found in fish, evening primrose and flaxseed oils can also help to increase calcium deposition in bone. A number of supplements that include variations of these bone-friendly substances are now widely available. One of the latest (Wassen’s OsteoMarine) includes calcium, magnesium, vitamins D, E and K as well as fish oil.
Beneficial lifestyle changes to consider include keeping up with regular exercise, such as dancing, avoiding excess caffeine, salt and alcohol, and avoiding smoking.
The Alternative Vol 5 No27 2004
WASSEN'S ENERGY BOOSTING COENZYME Q10
Anyone leading an active life may find Wassen’s Coenzyme Q10 plus magnesium (CoQ10) energy supplement very beneficial. Coenzyme Q10 is a fat-soluble vitamin like substance present in every cell of the body. It plays a key role in firing the cells ‘power stations’ to produce energy. It is highly concentrated in heart muscle where there are high energy requirements. It is also an antioxidant. A quick way to make up any deficit is to take a daily maintenance dose. CoQ10 + magnesium contains 30mg of coenzyme Q10 plus 150mg of magnesium in each tablet. A month’s supply of Coenzyme Q10 partnered with magnesium costs £9.95 and can be obtained in most High Street chemists and health food stores.
Sunday Times Style - 19th December 2004
WHAT'S THE ALTERNATIVE
Q On your advice, I have been taking a supplement called SAMe (S-adenosylmenthionine) to help counter low moods. It has worked for years, but now my local health store tells me it has been withdrawn from sale. Do you know why, and what I can use instead? Name and address supplied
A SAMe has been withdrawn from over-the-counter sale in health stores in the UK because the Medicines and Healthcare Products Regulatory Agency (MHRA) deems it a medicinal, rather than a natural, substance, especially in the therapeutic dosage required to affect mood. A molecule that is produced by all living cells in the body, SAMe is believed to be vital to the health of many tissues and organs. Levels decline with age - children have up to seven times more SAMe than adults. The primary reason that it was sold in supplement form until recently was its importance in regulating neurotransmitters, particularly those that control mood.
The MHRA stated: “While SAMe is a naturally occurring substance, the amount required by a healthy individual is regulated in the body and supplementation is not required; the human diet cannot be deficient in SAMe”. This is the reason it has been withdrawn, which means you will have to find an alternative. Following new research by scientists at the Institute of Pharmacology in Cracow, Poland, the one nutrient you should consider supplementing, even if you are already taking conventional antidepressant drugs, is zinc. In the Polish study, patients suffering from serious depression who took their standard medication alongside 25mg of zinc each day showed significant improvements compared with those who took their medication alongside a placebo. The researches, who reported their findings in May in the European Journal of Pharmacology, concluded that zinc has a similar impact to clinically effective antidepressants. Wassen’s Zinc-ACE is available from health food shops nationwide for £4.95 for 30 tablets, or £12 for 90 tablets from www.wassen.com. Take two 15mg tablets a day if you suffer from depression.
Spa World - Winter 2004
HEALTH CHECK
No bones about it - Folic acid supplements and other B vitamins have already been identified as a way of improving the health of your heart. But research now indicates that they could also benefit your bones as well. Two research projects in the New England Journal of Medicine show that B vitamins can help strengthen bones and prevent conditions in later life such as osteoporosis. Wassen’s Zinc-ACE supplement has been formulated to include both folic acid and vitamin B12, which also protects against colds and promoted good prostate health for men. Zinc-ACE is available in packs of 30 tablets and costs £4.95. www.wassen.com
Men's Health - December 2004
TESTOSTERONE BOOSTER
Testosterone booster - Are you half the man you want to be? Your waning testosterone levels could be the reason. Once you’re over the age of 23, say the experts you’re already past your peak. But if you think all is lost zinc again.
Evidence - A wide variety of nutrients are claimed to boost testosterone levels, but the best scientific evidence relates to zinc, says Dr Rob Child, supplements advisor to British Olympians. This mineral is partially responsible for regulating testosterone levels and researches in Detroit found that zinc supplements can almost double blood testosterone levels.
Gaining bottle - Supplements providing enough zinc to produce these effects include Wassen’s Zinc-ACE (£4.95 for 30 caps from Boots) and Solgar’s Chelated Zinc (£4.95 from Healthfood shops)
Dance Expression - December 2004
NUTRITION FOR DANCERS
Dear Doctor I get dreadful dandruff, and dandruff control shampoos don’t seem to help. I’ve heard this could be another symptom of Candida. Do you think this might have something to do with it?
Troublesome dandruff is usually due to an inflammatory scalp condition known as seborrhoea dermatitis, which produces an itchy, scaly rash which can look red and inflamed. Seborrhoea dermatitis is thought to be triggered by a hypersensitivity to a skin yeast, but Pityrosporum ovale (rather than Candida) is the culprit. A wide range of shampoos/lotions are available but in my experience, the most effective are those containing ketoconazole (eg Nizoral). Inflammation can be reduced by increasing intakes of essential fatty acids - eat more oil fish, nuts, seeds and take evening primrose, flaxseed or omega-3 fish oil supplements. Dry, scaly skin is sometimes linked with lack of certain vitamins and minerals, especially vitamins A, B2, B3, C, biotin and the minerals iodine, manganese, selenium and zinc. You may benefit from taking a good supplement such as Zinc-ACE or Selenium-ACE both of which supply most of the nutrients mentioned.
You Magazine The Mail on Sunday - November 21st 2004
HEALTH NOTES
SHIMMY THROUGH THE PARTY SEASON WITH A SPARKLE - With the party season almost upon us, Kathy Phillips, co-founder of This Works aromatherapy range and former health and beauty director of Vogue, reveals her top tips for looking fabulous and feeling great:
‘Nothing makes you feel better than 15 minutes of exercise: it gets the heart rate up, oxygenating the body so your eyes sparkle and your face glows. Indoors, dance, march or run on the spot, or climb the stairs. Outside, run, speed-walk, swim or go in-line skating. ‘For a perfect pick me up before and at a party, mix three teaspoons of Angostura bitters in a glass of tonic water. This helps lift blood sugar levels, improves immune function and is also good for headaches. ‘Take nutritional supplements as well as eating a balanced diet. Choose brands such as Solgar and Bioforce because they guarantee potency. My daily winter staple is a garlic supplement (Wassen, £19.75 for 360 capsules, tel: 01372 379828; www.wassen.com) and a few drops of Bioforce Echinaforce (£7.99 for 50ml, tel: 01294 277344) at the first sign of a cold.
Daily Mirror - November 11th 2004
WHAT'S UP DOC?
Q I’m 52 and have just started going through the menopause. I don’t want to take HRT and wonder if you can suggest an alternative. I’m fairly healthy and the only real symptoms I have are hot flushes, mood swings and sleepless nights. I get really confused when I go to health shops and see the array of products that are supposed to be right for me.
A Dr Shirley Bond, GP specialising in women’s issues says; How right you are about the array of products in health stores. Although, good health stores should have at least one knowledgeable person on the staff. You’re wise to avoid HRT. It is rarely necessary and when hormones are taken they should be bio-identical hormones in small quantities not traditional HRT. Hot flushes, sweats and mood swings can usually be treated with supplements. Estroven, a supplement that contains isoflavones with other vitamins and minerals, was subjected to a small trial about a year ago and was found to be more beneficial in relieving sweats, flushes and sleeplessness than a placebo. However, it did need to be taken for about six weeks before its full benefit was felt. Other supplements containing isoflavones and specific vitamins and minerals will also help. Taking a supplement, such as Confiance, containing magnesium and Vitamin B6 can help mood swings.
The Wharf - November 4th 2004
LOSE WEIGHT: FIGHT CHOLESTEROL
WASSEN’S COENZYME Q10 WITH VITAMIN E CAN HELP REVITALISE
If you need a boost after an illness or have a demanding lifestyle you may find Wassen’s Coenzyme Q10 plus vitamin E energy supplement very beneficial. This effective antioxidant works to stimulate the body’s own production of these natural substances helping to release energy from all the cells in the body whilst acting as an anti-oxidant and protecting the immune system. A quick way to make up any deficit is to take a 10mg daily maintenance dose. A month’s supply of Coenzyme Q10, partnered with vitamin E costs £5.95 and can be obtained in most High Street chemists and health food stores. Do you want a contact for people wanting more information on the product? If so, best to quote the Wassen Nutrition Helpline which is 01372 387629 or email to vitamins@wassen.com or to visit the website at www.wassen.com
Sante Health & Beauty - October 2004
RESTLESS LEGS
Around one million Britons have a condition called restless legs syndrome, which wrecks sleep and leaves sufferers exhausted. Now, research has shown taking a magnesium supplement can help alleviate the frustrating leg jerks that sufferers experience. We should all get magnesium from whole grains and green leafy veg in our diet, but few of us eat enough. TS likes Wassen’s Magnesium-B, £4.95 for a months supply, available from pharmacists and health food shops.
Goodtimes - September/October 2004
MEDICAL NOTEBOOK
All the latest details on new products and medical advances from the worlds of traditional and alternative therapies plus we put your questions to the doctor.
Researchers at Harvard School of Public Health, Boston, USA, looked at the dietary health of 85,060 women and 42,872 men with no history of diabetes. After following the women for 18 years and the men for 12 years, they found that those with the largest amounts of magnesium in their diets were least likely to develop type 2 diabetes. The findings, reported in the Journal of Diabetes Care supports the increased intake of magnesium. Sources of magnesium include whole grain foods, nuts, green leafy vegetables and supplements such as Wassen’s Magnesium-OK (£4.25) and Magnesium-B (£4.95) available from pharmacies and health food stores.
Daily Mirror - 30th September 2004
WHAT'S UP DOC?
Q My nine-month old son doesn’t have a single tooth. Should I be worried?
A NHS dentist Dr Michael Cave says; No, Although six months is the average age to get a first tooth, some babies don’t start teething until they are a year old.
“It won’t make any difference to feeding. All babies use their gums for chewing lumpy food - they don’t get molars until they’re nearly two.
“Its actually an advantage to start teething later. Late-teethers get their second teeth at around seven years rather than five, by which time your child will be more skilled at brushing. Also their jaw will be bigger so there won’t be so much crowding as bigger teeth grow, which reduces the need for orthodentic treatment”.
Q I am 50 and a recent bone scan showed below average bone mineral density in my spine for my age. I take a calcium supplement but there are lots of different types. Which is the best?
A GP Dr Shirley Bond, who specialises in women’s health, says; “Most people tolerate calcium lactate found in milk. Supplements of calcium citrate are well tolerated and less likely to cause constipation than calcium carbonate, and less likely to cause indigestion than calcium chloride.
“Drinking an extra pint of skimmed/semi-skimmed milk a day will provide an additional 720mg calcium. Essential fatty acids - evening primrose or fish oils - help to increase the amount of calcium that is absorbed. And there is a strong positive link between intake of vegetables and fruit with bone density.
“Other micronutrients are also, important for hormone balance at this time of life. Consider adding a multivitamin and mineral supplement, such as Confiance or Estroven, which combines some vitamins and minerals with isoflavones. Isoflavones are plant substances with a weak, oestrogen-like action in the body.
“This provides a useful additional hormone boost when oestrogen levels are low at the menopause. They also benefit the circulation and bones.”
The Herald (Glasgow): Weekend Living 18th September 2004
CASE NOTES
More than one million people in the UK suffer from Restless Legs Syndrome, an uncomfortable condition that disturbs sleep and can leave sufferers exhausted. Inadequate sleep can trigger an attack, and caffeine and alcohol are said to aggravate symptoms. Experts advise trying to follow good sleep habits such as a regular bedtime and gentle stretches at the beginning and end of the day. There are drug therapies available for severe cases, but new research has shown that taking a magnesium supplement can help alleviate the problem. You can get magnesium naturally from green leafy vegetables and whole grains, or try supplements such as Wassen’s Magnesium-B, which costs £4.95 for a month’s supply and is available from health-food shops. For more information visit www.rls.org
Dance Expression - September 2004
NUTRITION FOR DANCERS
This series is written specifically for dancers and exclusive to Dance Expression. Dr Brewer is a GP with a special interest in nutrition, and author of some 25 popular health books. She will answer any questions you may have on your diet, lifestyle and general health. Send your questions to her Dr Sarah Brewer c/o Dance Expression Editorial, 38 Ambleside Drive, Spalding, Lincs PE11 1JU. We regret letters cannot be answered personally but will be dealt with this column.
Dear Doctor
My doctor tells me I should be eating 2 to 4 portions of fish per week, to include oily fish, as heart disease runs in my family. How does it protect against heart disease, and are the benefits as good for supplements? I don’t really like eating fish!
Fish is a rich source of omega-3 polyunsaturated fatty acids such as DHA and EPA which are good for the heart and circulation as well as having an anti-inflammatory action against conditions such as arthritis, asthma, psoriasis and Crohn’s disease. Fish is the only abundant source of these two fatty acids in our diet, which makes it very important to health. In fact, omega-3s help to balance the inflammatory action of excess omega-6s (mostly derived from vegetables oils) in the body. The reason your doctor has recommended fish oils for the heart is because they reduce triglyceride levels, blood pressure, abnormal blood clotting and help to prevent abnormal heart rhythms as well as helping to protect against hardening and furring up of the arteries. The balance of omega-3s in fish oils is so beneficial that eating just one fish meal a week reduces the incidence of heart disease to 60% of that in people who do not eat fish. If someone has already had a heart attack, eating more fish significantly reduces the chance of a second heart attack and, if one does occur, the chances of dying from this second heart attack is significantly decreased. Research also shows that people who eat oily fish once or twice a week are less likely to die from a stroke. The Food Standards Agency recently announced that no-one should eat more than 4 portions of oily fish per week due to chemical pollutants. Females who may become pregnant at some point in their lives should only eat between one and two portions of oily fish a week to get the known health benefits whilst limiting any possible effects on any children that they may have in the future. This, together with the fact that some of the beneficial effects offered by fish oils require doses much larger than normally supplied by dietary fish means that taking a purified omega-3 supplement (eg Wassen Fish Oil Capsules) is a good idea as supplements are checked to ensure they have very low levels of pollutants.
Dear Doctor
Following a bad summer cold, my sense of taste and smell have disappeared. Various nasal sprays have been ineffective. Do you have any suggestions?
Lack of smell and taste sensation are often related to chronic rhinitis in which inflammation and increased production of mucus block smell receptors at the top of the nose. Short courses of oral steroids (prednisolone) usually improves symptoms. Turmeric extracts containing curcumin, a powerful anti-inflammatory agent, is worth trying as an alternative. The amino acid, N-actylcysteine (NAC) makes mucus less viscous and may also improve symptoms and is available from larger health food shops. Poor sense of smell can be linked to zinc deficiency so you can also try taking zinc supplements (eg Wassen Zinc-ACE) to see if this helps. Acupuncture has also been reported to help some people regain a lost sense of smell.
The Times: T2 8th September 2004
HEALTH
HEADACHE? STOP TAKING THOSE PAINKILLERS
PAIN BUSTERS THEY CAUSE MORE VISITS TO GPs THAN ANY OTHER CONDITION. IN THE SECOND PART OF OUR SERIES JEROME BURNE LOOKS AT THE MISERY OF HEADACHES AND HOW TO BANISH THEM
Almost everyone has woken up at least once with a pounding head and vowed never to drink again, while most of us are familiar with an occasional ache behind the eyes after a hard day’s work. A couple of painkillers are usually enough to allow us to carry on as normal.
But for the 20 per cent of the population who suffer from chronic headaches (or, for nearly half of this group, migraine), getting rid of the pain is not so easy. Take those analgesics too often, more than twice a week, and they could actually make your headaches worse and more frequent.
No one knows why this happens – regular use of aspirin or paracetamol for other conditions doesn’t bring on headaches – and the only way to treat these so-called “rebound” headaches is to go cold turkey and stop all painkillers for a week or more.
Headaches are responsible for more visits to the GP – and for sales of more over-the-counter drugs – than any other condition. In severe cases, holding down a job or leading a normal life can become near impossible. Experts agree that chronic headaches aren’t taken sufficiently seriously or treated effectively enough.
“When it comes to funding treatments, chronic headaches barely show up on the political radar,” says David Kernick, an Exeter GP and vice-chairman of the British Association for the Study of Headaches. “Unlike asthma or diabetes, you can’t measure headaches objectively, they are intermittent, and even though they can make life horrible they aren’t life-threatening.
THE BIGGEST TASK IS TO FIND YOUR PERSONAL TRIGGERS WHICH CAN TAKE YEARS
Some doctors even feel they are largely psychosomatic and not a real illness”.
Ann Turner, the director of the Migraine Action Association, agrees “Good treatment for headaches is still very patchy and it is not taken nearly seriously enough by local health authorities.” According to the MAA, every day an estimated 90,000 people are away from school or work because of headaches. The cost to the economy in lost productivity is reckoned to be £1 billion a year.
What makes this all the more unacceptable is that not only is research providing new understanding of why headaches occur – research which should lead to new treatments - but there is already a wide range of treatment options.
A new picture of the cause of migraine is emerging from the laboratory of Professor Peter Goadsby of the Institute of Neurology at University College London. Countless books and magazine articles will tell you that the pain of migraine is due to the abnormal expansion and contraction of blood vessels. But Goadsby has found that the real cause almost certainly lies with faulty functioning of the tiny channels that allow chemicals to flow in and out of certain neurons.
Many of these cells are concentrated in an area of the brain involved with processing both pain and information coming in from the senses. “The result is that they respond unusually sensitively to certain types of stimulation, such as stress, certain foods, bright lights or smells,” says Goadsby.
This explains why some of the drugs developed treat epilepsy – another disorder involving faulty channels (channelopathies) – can help with migraine. Goadsby is currently working to develop a drug that more precisely targeted neurons specifically involved in migraine.
This is still some years away but in the meantime much can be done to reduce the impact of migraine with the help of an expert such as Dr Kernick. Unfortunately, there is only a handful of centres similar to the one he runs.
“Doctors tend to classify patients with chronic headaches as “heart-sinks” because they believe there is little they can do,” he says. “But actually it’s possible to make an enormous difference.”
A first step is for your doctor to rule out possible organic causes, such as serious neurological problems, for example, a tumour or haemorrhage, as well as the side effect of taking certain drugs such as antidepressants, calcium channel blockers, hay fever treatments and beta-blockers (although many of these are also used against headaches).
“Treating headaches is not rocket science,” says Kernick. He runs the Exeter PCT (Primary Care Trust) Headache Clinic, and explains that “probably most valuable thing we offer is time – about 45 minutes for the first consultation to hear the patient’s story and start drawing up a personal plan. We are about half the price of a referral to a neurologist and I reckon twice as useful.”
Patients are tried on various drugs, as well as being encouraged to keep a diary to identify triggers. Life-style changes (see box above) such as changing their diet or exercising are also part of the package.
In the absence of a sympathetic expert ear, the other option is to become an expert yourself. This is what Jane Harrison did. A 45-year-old graphologist, she has suffered migraines since primary school.
“Your biggest task is to discover your personal triggers, which can take years.” She says. “None of the standard ones, like chocolate or wine, affects me. My big breakthrough came when a pharmacist suggested that low blood sugar, from not eating regularly, could be one.
“I found it accounted for about 75 per cent of my attacks but no doctor had ever mentioned it. Since then, I’ve learnt more from migraine newsletters than from any GP. I find it’s up to me to suggest new drugs or treatments and my current doctor usually goes along with it.”
THE COST OF HEADACHES TO THE ECONOMY IS RECKONED TO BE £1 BILLION A YEAR
OILS, HERBS AND OTHER SOURCES OF RELIEF
Essential peppermint and eucalyptus oils may reduce headache pain, according to researchers at the Neurological Clinic at the University of Kiel in Germany. They found that applying the oils with a sponge to the forehead and temples reduced the pain in more than 50 per cent of cases.
Acupuncture has been proved effective for treating both chronic headaches and migraines. Results of a large trial published in the British Medical Journal compared the ancient Chinese treatment with standard medication. After a year, those who had received regular acupuncture required 15 per cent less medication, made fewer visits to their GP and took fewer days off work. The herb feverfew is considered one of the most effective alternative treatments for headaches. A study published in the British Medical Journal found that a daily dose of dried feverfew leaf, available as a supplement, reduced the frequency and severity of headaches and migraine attacks. Daily doses of 125mg have also been shown in clinical trials to reduce headaches in 70 per cent of susceptible people.
Vitamin B2 (riboflavin) can reduce the frequency of headaches and migraines when taken as a preventative treatment, according to a Belgian study reported in the Journal of Neurology (the patients took 400mg daily of B2). Food sources include wholegrains, eggs, leafy green vegetables and dairy foods, although the amount required to alleviate headaches is well above the recommended daily requirement from food (1.6mg) Butterbur is a little-known herb that many headache sufferers rely on for its preventative effects. A trial published in the journal Clinical Pharmacology showed that a twice-daily supplement containing 50mg of standardised extract of butterbur (available from health food stores) taken for 12 weeks reduced the number of headaches by 62 per cent over six months. Fish-oil capsules may be useful in preventing recurrent headaches, according to scientists at the University of Cincinnati College of Medicine. Sixty per cent of subjects found that taking a supplement of fish oil lessened the severity of headaches and reduced the number of attacks from two a week to two a fortnight.
Magnesium deficiency can increase susceptibility to headaches, especially those linked to PMT, according to a study published in the journal Headache. Researchers from the State University of New York found that 45 per cent of women who had visited a headache centre for treatment had magnesium deficiency. A daily intake of 320mg of magnesium, either in supplement form or from food-rich sources, including dark green vegetables, wholegrain cereals and nuts, was found to improve symptoms.
One service that even Kernick doesn’t have the resources to offer is psychological counselling. Yet there is good evidence that it can be very helpful, especially with chronic tension headaches. Last year a pioneering study in Journal of Mental Health Counselling described the benefits it had for 60 adults attending a headache clinic in the USA. As well as getting conventional care, they also had several sessions with a psychologist to deal with issues such as suppressed anger, a lack of openness and sexual problems – all of which have been linked with a raised risk for severe headaches.
The patient’s headache frequency dropped as they learnt to change certain habits, establish a better balance between work and leisure and develop better strategies for dealing with stress. “They had a greater perceived control over their choices and their feelings,” the report concluded.
One of the subjects was a woman called Martha, whose work involved a lot of responsibility and who suffered from almost daily headaches. She spoke of the feeling that she had to “do it all”. Several sessions with a counsellor, however revealed how her own negative thinking was contributing to her sense of being overwhelmed. Cognitive behavioural therapy helped her “let go of her need for control” and to develop a more positive outlook. The result was she became headache-free for days for the first time in months.
A completely different but equally radical approach to migraine was reported last month by researchers at McMaster University Hospital in Ontario, Canada. They have successfully used a hand-held device that can fire precise beams of magnetic pulses (known as TMS-transcranial magnetic stimulation) into the brain to halt attacks.
Migraines begin with the random firing of clusters of over excitable neurons which then trigger nearby cells, setting of a wave of electrical activity across the brain. Stimulating cells just ahead of the wave with TMS prevents them from responding when the wave arrives and the migraine dies away.
TREATMENT AND PREVENTION
TENSION HEADACHES
Usually affect both sides of the head and can feel like a dull ache or a tight band. Commonly believed to be due to excess muscle tension around the neck and shoulders but some research doesn’t support this theory. However, tension headaches do respond well to a reduction of stress, which is why counselling and behavioural treatments such as relaxation, hypnotism and biofeedback, often help.
- Drink plenty of water – dehydration is a little appreciated cause of headaches.
- Get plenty of sleep – exactly why irregular sleep patterns cause problems is not clear, but they do.
- Take exercise, which releases painkilling endorphins, especially tai chi and yoga.
- Relax your neck, take a break every couple of hours and stretch.
- Don’t overdo the coffee. While about 50mg – equivalent to a strong cup – can stop a headache, more can make them worse and more frequent because caffeine affects the activity of the brain’s blood vessels.
- Don’t go too long without food and allow your blood sugar to drop, which will also affect blood vessel activity. However, avoid refined carbohydrates that will lift you up and dump you down again.
MIGRAINE
About four times more common in women, because of a link with oestrogen, and the number of cases is increasing. The pain is often severe, usually concentrated on one side, frequently accompanied by nausea and sensitivity to light. These often respond to the kind of lifestyle your grannie would probably have approved of.
DON’T OVERDO THE COFFEE, ONE CUP CAN HELP, BUT MORE CAN MAKE IT WORSE
Be regular in your health to avoid firing off those over-sensitive neurons. Eat and drink (not alcohol) regularly and get a good night’s sleep.
Keep a diary recording attacks. Who you were with, what medication you were taking, where you were and when. Identify your particular triggers. Common food ones include processed meats, ripened cheeses, monosodium glutamate, nuts (often peanuts) Watch the weather. Last month American researchers backed up the popular idea that changes in the weather can be triggers.
Be careful of OTC drugs: as well as the risk of “rebound” headaches, which are especially likely if you are treating yourself and not seeing a doctor, medication may cause damage to the liver, kidneys and gut lining if taken excessively. Try supplementing your diet with 100mg a day of co-enzyme Q-10. A small study of 30 people found it helpful.
