Smorgasbord Health Column 2024 – Family Health A-Z – Arthritis (osteo and gout) by Sally Cronin

This series originally ran in 2021 and I have updated with any recent research into the conditions I am featuring and hope that you will find helpful.

Many common health conditions are improved with simple treatments and dietary changes and in this series I am going to look at some of these health issues in more detail.

Family Health A-Z – Arthritis (osteo and gout) 

Osteoarthritis or degenerative joint disease is one of the oldest types of arthritis. It is basically wear and tear. It is the breakdown of the joint’s cartilage. Cartilage is the cushion in the joint that prevents the two ends of the bones from rubbing together. When this pad of cushioning is worn away and the fluid that normally lubricates the joint has gone – the two ends grind together causing pain and inflammation.

The actual physical process is an increase in water content of the cartilage and a reduction of protein in the tissue as we age. It mainly affects the weight bearing joints such as the ankles, lower back, knees and hips but can also affect the hands. Those most likely to suffer from the condition are middle aged or elderly. In some cases however if a younger person has had a very physically demanding lifestyle the symptoms can set in earlier.

A wearing down of the cushion in the joint where the two bones meet. – Pixabay.com

What are the most common causes of this type of arthritis?

You can be affected by being overweight most of your life as I was, or leading a particularly energetic sporting life – football, rugby or athletics. It is most common as we get into our 40’s and 50’s when a lifetime of activity can catch up with us. People you have suffered accidents in the past with broken bones may find that the damage is worsened as they get older.

There is a school of thought that believes there is a genetic pre-disposition to Osteoarthritis particularly when it develops in the hands. It could be caused by defective cartilage or defects in the way the bones join together.

What are some of the symptoms of osteoarthritis?

It is purely a disease of the joints. Unlike rheumatoid arthritis it does not affect the organs of the body. The most common symptom is pain in the joint particularly after a lot of activity. It is usually worse later in the day obviously. Also you may find that your back and hips and knees are painful after sitting for long periods of time and that getting up in the morning is painful and takes some time for you to regain mobility. Some of the joints will swell, especially if you have twisted the joint during activity. Knees are particularly vulnerable to stairs and explains why the sale of stair lifts is on the increase. It is not uncommon for the symptoms to come and go depending on a number of factors: Weight, heat and activity levels.

What happens if the condition is not treated?

If the pain and the immobility becomes too severe there are now some surgical options. There are new techniques available that are less extreme than joint replacement but that needs to be assessed on an individual basis. Depending on the type of joint replacement, they will last around the 15 to 17 years. This means that if you have surgery in your 50’s you are probably facing another in your 70’s and 80’s.

The problem is that the friction between the bone ends causes mobility problems which often lead to more weight gain which is one of the leading causes of the condition in the first place.

Also inflammation of the cartilage can sometimes stimulate new bone outgrowths called spurs around the joint, which cause even more discomfort and lack of mobility.

The bottom line is that it is a very painful condition and most sufferers are forced into taking very strong painkillers such as cortisone.

What about nutrition and osteoarthritis

Collagen needs to be maintained both between the joints and as connective tissue such tendons and ligaments. Normally when we damage connective tissue the body will produce collagen to repair them. However, if you look at connective tissue that is attached to proteins that you are preparing to cook; you will see that they tend to be very pale in colour… This is because there is a poor blood supply to them. This means that the components necessary to heal them completely are unable to reach them effectively.

Collagen is also a component of our skin so as our face begins to wrinkle and loose formation the process is mirrored internally.

To assist the body in producing new collagen for a more youthful looking skin and healthier joint padding, ligaments and tendons that hold that joint in place; you need a diet rich in the following elements.

Vitamin C rich foods are essential. Part of the issue with age related connective tissue damage is that we tend to eat less food as we age. This is not just related to a lack of appetite but the condition of our teeth. How many of you have noticed that you avoid certain fruits such as apples and pears because they are now tough to eat and chew? If this is the case then you need to substitute other softer but high vitamin C vegetables and fruit. You also need to explore options with your dentist to improve your ability to chew all foods as this is a fundamental part of the digestive process.

If you do not have rheumatoid arthritis you can enjoy the nightshade family such as red peppers, tomatoes and potatoes but also berries, watermelon, broccoli and papaya. Citrus fruits such as mandarins which are less acidic are also excellent.

Protein is also a very important component and you should be including sufficient daily including lean meats, oily fish, poultry, eggs, as well as beans and vegetables such as squash.

Vitamins A, B-Complex, C and E are very important anti-oxidants but also have an anti-inflammatory effect on the body which reduces swelling. These can be found in whole grains, oily fish, brightly coloured vegetables and fruit

Most people understand that keeping hydrated is very important for the suppleness of our skin and this applies to our internal collagen health as well. Please do not listen to the aqua sceptics! Although you do take in good amounts of fluids from most of the foods that we eat, it is not sufficient to counteract central heating, air conditioning, exercise and the high levels of sugar and salt in our diets.

However….. do not drink fizzy chemical concoctions as they are loaded with additives and sugars that are not naturally found in any of our connective tissues and will only compound the damage.

This is particularly the case with effervescent painkillers that contain very high level of sodium. In fact if you take the recommended maximum dose of 2 tablets every 6 hours you will be consuming between 3.5 grams and 4.8 grams of salt. Over the recommended daily intake of salt. It is very hard to ignore the marketing message of ‘Fast Acting Relief’ when you are in constant pain. If you are on a low sodium diet due to higher than healthy blood pressure you should also avoid fizzy painkillers.

Research has also suggested that a high sodium intake may be a risk factor for autoimmune diseases like inflammatory arthritis in people. One factor could be that salt stimulates immunological processes that lead to inflammation. Meanwhile, a 2015 study linked a high sodium intake to an increased risk of RA Healthline

Aim for eight cups of tea, coffee, herbal teas and pure water per day… The occasional glass of juice is okay as long as it is freshly made and diluted with water. I drink diluted cranberry juice once a day.

Supplementation

Glucosamine in supplements is often used to treat joint pain along with another ingredient, Chondroitin; both naturally occurring in connective tissue. There is research into the effectiveness of taking in supplementary form but do make sure that your research the brands carefully and cheap is not necessarily the best option. Sometimes the added fillers in the tablets can cause side effects.

Some people take Aloe Vera gel daily as it is very nutritional and great for a number of health issues, but it does also contain glucosamine and I find more effective taken in this type of carrier than in tablet form. Aloe Vera also has other minerals that help promote enzyme reactions in the joints which may help them heal faster. It also has an anti-inflammatory effect that helps relieve the pain.

Is there any specific health advice for someone who is suffering from this form of the disease?

Hard though it may seem for someone who suffers from Osteoarthritis- exercise is one of the ways to help improve flexibility and increase muscle strength to support the effected joints.

Obviously sports that require flexing of the joints such as tennis or squash are not a good idea, golf could also be a struggle as you are using your lower back, hips and knees.

Walking and swimming are usually very helpful although you will need to adjust your leg movements for certain swimming styles.

Do remember that you need to rest as well as exercise and if you have a very active daily routine, even brisk walking, you are putting strain on your joints. Add a form of exercise, such as swimming that reduces the amount of stress on the joints.

Gout can effect just the big toe or the whole foot which becomes inflamed and painful – Pixabay.com

What is gout?

Gout, contrary to popular belief, does not just affect old men who drink too much port. The actual condition is caused by crystals of uric acid depositing themselves into the tissues of the body.

When the condition is chronic hard lumps of uric acid are deposited in and around the joints – these lumps can also lodge in the kidneys leading to decreased kidney function and kidney stones.

It can be hereditary – an inherited abnormality in the body’s ability to process uric acid. We all produce Uric acid, which is a by-product of purines, which are present in most of the foods that we eat.

Which part of the body does gout normally affect?

The kidney problems are separate – it becomes gout when one of the joints is affected. It is usually in the foot and particularly the big toe. But other joints can be affected too.

Unlike the other forms of arthritis – this is a more sudden onset of the problem and is usually linked to immediate causes rather than a systemic problem. The reason the joint at the base of the big toe is most affected is that as the uric acid crystals are carried through the system they collect at the lowest point of the body – i.e. the big toe. Some people will also suffer a fever with the outbreak and the attack can last anything from a few hours to weeks or months. It is recurring depending on how acute the condition and largely down to your lifestyle.

It really is prevention rather than cure with this one. And particularly keeping the correct fluid balance. This is essential for your kidneys anyway to ensure that all the toxins that you are taking in are flushed out. If you are dehydrated uric acid will build up and crystallise so that is why taking in sufficient fluid rich foods and liquids each day is important.

It is also important to maintain a healthy weight with less sugar in your diet. Sugar is acidic and disrupts our natural alkaline/acid balance in the blood which is of course flowing around the body including the joint areas.

What about nutrition and Gout?

For this type of arthritis, Purine rich foods can increase the production of uric acid so some of the foods to avoid are shellfish, liver and kidneys. Funnily enough, dairy intake has been shown to be beneficial in some research.

Protein from vegetable sources such as broccoli does not seem to have the same effect as Purine from animal protein so lots of fresh fruit and vegetables are essential.

Alcohol however does cause increased risk of uric acid output particularly beer and spirits. Wine did not seem to be as much of a problem. Again I think that gout attacks in the past have been more associated with the dehydrating effects of alcohol rather than drinking too much Port. Plus the fact that the usual sufferers tended to be wealthy males who consumed large amounts of meats at every meal.

What else can we do to ease the symptoms of arthritis?

All three of the arthritis strains will benefit from some physical support such as Acupuncture – I had that for a time and it certainly was beneficial in the healing process. Yoga, which involves gentle stretching, is excellent provided you have a good teacher and also the same with Tai Chi.

A warm to hot bath using Epsom salts to relax and ease muscles can be helpful for both osteo arthritis and gout.

Exercise is essential both for weight management and to build a strong muscle structure to compensate for the joint weakness. Also endorphins are released during exercise which acts as a natural painkiller. Remember to rest and to take care of your structural health.

 I hope you have found useful and if you have any questions I am happy to answer here or by email. sally.cronin@moyhill.com

©Sally Cronin Just Food for Health 1998 – 2024

I am a qualified nutritional therapist with twenty-six years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here Sally’s books and reviews 2024

 

Thanks for joining me for this series and as always delighted to receive your feedback… thanks Sally.

 

Smorgasbord Health Column 2024 – Family Health A-Z – Arthritis (Rheumatoid) by Sally Cronin

This series originally ran in 2021 and I have updated with any recent research into the conditions I am featuring and hope that you will find helpful.

Many common health conditions are improved with simple treatments and dietary changes and in this series I am going to look at some of these health issues in more detail.

Family Health A-Z – Arthritis (Rheumatoid)  

There is no doubt that for most people once they are into their 50’s they might experience pain associated with movement. We tend to think only in terms of two types of arthritis. Rheumatoid and Osteo- Arthritis but as you will see that is not the case.

To be specific there are nearly 200 different forms of arthritis but the most common that we suffer from, particularly as we get older are Rheumatoid, Osteo and gout. I will cover Osteo- Arthritis and Gout next week. Although my main focus is on the foods to avoid and those to include in your diet, I will in the next posts talk about some of the alternative therapies that may help this condition. You will find links to my post on contributory factors to autoimmune diseases and other relevant information.

First let’s talk about the most common of the arthritis conditions.

Rheumatoid Arthritis is an auto immune disease in which the joints, usually those of the hands and feet are inflamed. (Arthritis comes from the Greek word ‘arthron’ which means joints). This results in swelling, pain and often the eventual destruction of the joints interior.

I am sure most of you have heard of James Coburn the actor. It was obvious; as he appeared in films as he got older, that he was suffering from the disease. His hands became very deformed and he suffered from the problem in most of the joints in his body.In fact in his case it was hereditary as his father suffered from the same condition.

Rheumatoid Arthritis is the most common inflammatory disease and is suffered world-wide and affects approximately 1% of adults. It is usually accompanied by extreme fatigue, weight loss and in many cases depression. People can suffer from it in a mild form for many years and never reach the crippling stage as in James Coburn’s case; but millions do have to put up with symptoms that can be anything from discomfort to extreme and constant pain.

This is where our normally healthy immune system seems to go into overdrive. For some reason it attacks the tissue that lines and cushions the joints (the technical term for this tissue is glycosaminoglycans)

Internal damage from rheumatoid arthritis

With this form of arthritis it is not just the bone structure and joints that can be affected. Internally our major organs also affected by the inflammatory properties of the disease.

The Heart. Fluid collects around the heart (pericardial effusion) in some cases of rheumatoid arthritis. Symptoms are mild usually but can become severe over time leading to various heart related conditions. The heart muscle, valves and blood vessels can be affected and heart attacks are more common in people suffering from this form of arthritis. To help prevent this, a diet that maintains a healthy LDL/HDL cholesterol balance and regular check-ups is recommended. There are a number of myths surrounding Cholesterol and it is in fact and essential element in our body with some very vital roles in our health.. you can find out more Cholesterol, Vitamin K2 and healthy fats

Kidneys and Liver. These organs are more likely to be affected by the medication that is prescribed for the condition and along with the digestive system, need to be monitored.

The Lungs Fluid collecting (pleural effusion) around one or both the lungs restricts breathing, not only uncomfortable but also can restrict the uptake of oxygen and the removal of waste products. Chest infections are more common in rheumatoid arthritis sufferers and again a regular check-up is important. Deep breathing exercises just for five minutes a day can help keep the lungs flexible and improve breathing but if you find yourself becoming breathless after mild exertion then do go and see your doctor as it could mean that there is fluid around either the heart or the lungs. Oxygen and Breathing Exercises

What are the main causes of rheumatoid arthritis – Is it always hereditary?

It is not always hereditary. About three times as many women suffer from rheumatoid arthritis as men and whilst there is a school of thought that considers that there may be a link to food intolerances my experience has been that there is a link between Candida Albicans and this form of arthritis. I have covered Candida in more detail in other posts but here is part one of the last series: Candida Albicans

Apart from antibiotics that obviously both men and women take, there are other drugs and hormonal changes that only a woman would be exposed to. HRT and the Pill have been suggested as a link to the onset of Candida. If you look at a woman’s reproductive cycle and if she starts her periods at 12 – goes on the pill for a few years until she is ready to have children – has 4 babies in 10 years and then at age 50 goes on HRT for 10 years then you will see that hormonally she has been very active as well as exposed to artificial hormone replacement. To my mind this may be one of the reasons why women are more prone to Rheumatoid Arthritis.

This is an autoimmune disease where the immune system has lost its ability to tell the difference between friend and enemy hence it is attacking healthy cells in the body. These cells are the carbohydrate molecules in the tissue in the joints. If the patient already has a Candida overgrowth the immune system will be working overtime to protect the body from this parasitic invasion. It makes sense to me that any cells that might resemble this parasite in any form might also get included in the immune systems clean-up operation.

I do know that there has been a marked improvement in some of my clients’ arthritis symptoms when they have been treated for Candida. Another area that is not proven, but I have seen some examples of, are where people living outside of their genetic environment and eating a very different diet to their ancestral one, are suffering from rheumatoid arthritis; showing improvement when they revert back to their cultural diet.

I worked with two South American clients who had moved to Ireland in their 20’s. Once in their late 30’s, both of them developed arthritis. One of the sisters became so bad that she was on steroids and could barely walk down the road. I worked with her and established what sort of diet she would have had if she had been still living in her own country. After reverting back to the food that she ate until she reached the age of 24, in six weeks she was able to walk and eventually come off her medication. With the agreement of course of her doctor.

You have to remember that if you live in a particular environment and your ancestry is based in the environment for thousands of years your body will have adapted to a certain dietary and nutrient requirement based on what is available. If you were to take an Eskimo from his environment 20 years ago before fast food reached his home, and introduced him to a western diet he would have become malnourished and probably ill. His system would have been used to processing fat for most of his requirements – no sugar – no vegetables or fruit but he would have been supremely healthy. Give him what we consider to be a healthy diet and he would fall ill. So environment – changes in diet and stress could cause problems such as arthritis.

What are the symptoms of rheumatoid arthritis?

You might start to notice some stiffness in your finger and toe joints – perhaps just in one. It is common for small nodules to appear under the skin close to an affected joint and this might be one of the first indications of the disease externally. You will find that it is a symmetrical disease that affects the same joint on either side of the body.

You might also feel very tired – have skin rashes and some breathing problems as tissue internally becomes affected. As you will have read there are some dangers to your general health if the condition is not corrected. We tend to see the external joint disfiguration but not the internal damage to things like our lungs and heart. Do not regard as a normal sign of aging and dismiss. Go and get it checked out.

What are the steps we can take to improve the condition?

Obviously if you are under medication from the doctor for arthritis you must not take yourself off these without consulting them first. Also if you decide that you are going to take some of the alternative treatments available then you must also check with them first to make sure that there will not be an adverse reaction. Most of the remedies that I have used personally have not had any side effects but everyone is different.

First – rest is important. Do not try and overdo things, as you will feel tired. Having said that there is some benefit in doing gentle exercise, particularly walking and swimming as the stronger your muscles are the less strain on your joints. Moderate exercise will also help your breathing by keeping your lungs flexible and also your heart by exercising the muscle. Again, do check with your doctor before beginning any exercise programme if you are suffering from any disease.

Nutritional link to Rheumatoid Arthritis

There are a number of foods that may cause a problem although research has not confirmed the link – Particularly the alkaloids present in the nightshade family such as raw tomatoes and peppers, aubergines and potatoes. However, I think it is important at this point to return to the Candida link and by association the consumption of refined sugars.

I am convinced that this is one of the major causes of this disease and so following the anti-Candida regime is probably as healthy a diet you can have. Avoiding sugars including Alcohol on a consistent basis will make a difference. I am not suggesting that you give anything up for life but certainly for at least 6 weeks to two months while you are effectively detoxing your body, you need to remove processed foods and sugars from your diet. You can find the foods that will help maintain a healthy gut bacteria balance:
The importance of a healthy gut

Your body needs as much help as possible so this is where eating a diet comprising all fresh ingredients cooked from scratch is very important. The less industrially produced foods the better.

Anti-oxidants. Lots of fresh vegetables – Plenty of fluids particularly water to make sure that you are properly hydrated. A healthy fat diet rich in fish for the Omega 3 is excellent (you can also take high quality Cod Liver oil capsules). Use extra virgin olive oil for cooking and make sure that your diet is rich in vitamin C.

Lean protein and wholegrains provide you with the B-vitamins including B5 – Pantothenic Acid and if vegetarian then do make sure that you are including mushrooms which are an excellent source of most of them.

NB. Many therapists will take you off all mushrooms but recent research has identified that despite being a fungus it is not the food of choice for the fungal Candida.. It prefers sugar! Eating mushrooms should have no effect on your Candida levels and I eat them very regularly.

In the link to the Candida posts I have shared you will find a print off shopping list  which is useful. It does contain potatoes and tomatoes which may have an effect on arthritis but it is only likely if you are eating every day.. I suggest that you remove potatoes, raw tomatoes (I have found less of a problem with cooked tomatoes), red peppers and aubergines for the first six weeks and then re-introduce one at a time over the next four weeks and monitor your symptoms. They are also a wonderful source of nutrients and I am very reluctant to lose them from a diet completely. Eaten once or twice a week, should not cause a problem.

Next week I will be covering Osteoarthritis and Gout.

 I hope you have found useful and if you have any questions I am happy to answer here or by email. sally.cronin@moyhill.com

©Sally Cronin Just Food for Health 1998 – 2024

I am a qualified nutritional therapist with twenty-six years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here Sally’s books and reviews 2024

 

Thanks for joining me for this series and as always delighted to receive your feedback… thanks Sally.

 

Smorgasbord Health Column 2024 – Family Health A-Z – #Acne – Teenage and Adults by Sally Cronin

This series originally ran in 2021 and I have updated with any recent research into the conditions I am featuring and hope that you will find helpful.

Many common health issues are improved with simple treatments and dietary changes and in this series I am going to look at some those health conditions in more detail.

Family Health A-Z – Acne – Teenage and Adults

Acne is the curse of the teen years and also as we go through hormonal changes later in life.. There is also a strong link to diet, especially the the over indulgence in sugars.

Some organs play a major role in our survival and others can be removed without impacting our general health in any significant way. As we have evolved, so an organ’s function may have changed to accommodate our modern environment, especially if their role is protective as in the case of the liver and the elimination of toxins. In this polluted world our body is under increasing stress and keeping the individual organs healthy ensures the general well-being of the entire body.

The skin

The skin in in fact our largest organ and weighs 12% to 15% of our body weight and has three vital roles to play. It protects us from external contaminants, acts as a temperature and moisture controller and is essential in the elimination of waste products.

There is a complex structure to our skin that is invisible to the naked eye and apart from slapping a bit of moisturiser on last thing at night; most of us are unaware of the crucial role that it plays in our general health.

Because of the skin’s role in the elimination of waste products and as a barrier to external contaminants it comes under increasing stress as we get older. Free radicals attack it from the outside from chemicals in household cleaners, cigarette smoke, pollution and ultra-violet light. From the inside it is the victim of a poor diet low in essential fatty acids, processed foods, food intolerances and toxins produced from an inefficient and under nourished operating system.

Some of the signs of skin under stress are acne, cold sores, eczema, psoriasis, hives, impetigo, shingles, warts and of course wrinkles. Today I am going to be covering acne, a bane for teenagers but can also come back to haunt us in our middle years as we go through another hormonal change.

Acne

I remember as a teenager getting a few spots at certain times of the month but was thankfully clear of major acne outbreaks. I did have a friend at school that was devastatingly affected by the condition and when you are a 16 year old girl or boy it can have a detrimental impact on not just your physical appearance but also your mental and emotional health.

Let’s face it, spots that are on your back and covered up on your arms are unsightly and irritating but if your face is covered in blackheads, whiteheads and scarring then it can result in lack of self-esteem that can last for years afterwards. In severe cases acne can lead to severe depression, withdrawal from both school and social activities and suicide.
Unfortunately even when the acne has departed in can leave scarring which varies in severity and often because it is deep and pitted it remains for a lifetime. The reason that it is so deep is because of the inflammation in the dermal layer of the skin which heals abnormally leaving the pitted surface.

The numbers across the western world when added together make acne the 8th common disease in the world. It is estimated that it affects over 80% of teenagers adding up to a huge 600 million people worldwide.

There are a number of suspected causes and I will take a brief look at these.

Hormonal

Most of us will associate spots that appeared during our teen years with hormonal changes after puberty. Sex hormones called androgens result in several changes within the body but also in the skin. The trillions of pores on the surface of our skin are really minute openings into canals called follicles. In each follicle you will find a hair and a sebaceous (oil) gland. This helps keep our skin supple and hydrated and also assists in the disposal of old skin cells that we are shedding continuously.

At puberty and for girls each month the surge of hormones results in a change in the follicle causing them to grow larger and produce more oil. Whilst this affects both sexes in the teen years it also affects women who become pregnant at any age or who suffer from PCOS (polycystic ovary syndrome). PCOS is caused by a woman producing too many of the male androgens affecting her menstrual cycle and ability to become pregnant.

With teenagers it is not just the increase in androgens such as testosterone which can cause acne. At that age there is a growth spurt particularly in boys that can take place between the ages of 16 and 24 and the hormone responsible for this is GH or HGH.

Additionally IGF-1 is a hormone that is similar in structure to Insulin and plays a role in growth in both teenagers and later with a different affect in adults can result in a similar response.

It is unusual for acne to develop after the body has completed its growth cycle in the early to mid-twenties.

Genetic

It is believed that around 75% of acne could be genetic which is supported by studies with twins and also with immediate family members. Polygenic inheritance pattern controls our height, skin colour, eye colour and also it is believed our weight. Rather than just one gene being involved it requires a combination of two or more genes to affect these characteristics. Certain genes have now been identified that could be related to acne and that is an ongoing study.

This genetic link is reinforced by the incidences of severe acne associated with a dysfunctional immune system. This is not lifestyle related but an inherent over sensitivity to bacteria that results in an unusually aggressive immune system response. When bacteria are detected by the body the immune system produces large amounts of inflammatory cytokines. These induce white blood cells to unleash destructive enzymes and free radicals into the site of infection. Because this response is unusually aggressive it can cause damage to the surrounding tissue. This in turn results in another release of cytokines and it becomes a perpetual cycle resulting in long term inflammation and of course the associated acne. In this type of environment bacteria thrive rather than be killed off.

With the other form of genetic dysfunctional immune response the white cells themselves are under powered and do not have the ability to deal with any harmful bacteria that they encounter. Usually white blood cells work on the principal of divide and conquer, they are designed to ingest any bacteria they come across, isolating the bacteria in a special casing called a phagosome and then pumping toxic enzymes inside to kill it. It is then broken up into small particles that are absorbed back into the immune system. The system then takes these particles and designs anti-bodies that will be able to fight future infections of this bacteria.

In a faulty immune system the white cell takes in the bacteria but is not equipped to kill them adequately. They keep trying however, exhausting themselves in the process and dying. This releases the bacteria still alive and allows it to thrive. It also means that the immune system does not get the chance to develop anti-bodies to fight that particular strain of bacteria leading to long term infections.

The most common of the bacterial infections associated with acne is Propionibacterium acnes (P. acnes) is a bacteria that grows deep inside of pores where it obtains its energy from the oil in the follicle canal. It is anaerobic which means that unlike most bacteria it is tolerant to oxygen so the low oxygen, oil rich environment of the follicle is perfect for its growth. Because it forms clumps of bacteria it can block and protect itself within the canal leading to persistent infections into the 20s and beyond. Unfortunately the bacteria have become resistant to a number of the anti-biotics used to treat acne including Penicillin.

Lifestyle.

There have been many assumptions made over the years about acne and its causes. Including the fact that some teenagers do not have a close relationship with cleanliness, that poor diet full of fats and sugars is to blame and the habit of the young today to spend more time indoors rather than out in the fresh air. In reality I believe there is an element of all of these factors involved. And in particular the increase in the use of both male and female facial and body beauty products.

Today we are spoiled for choice when we buy skin products in the pharmacies, supermarkets and online. The prices also vary from very cheap to extremely expensive but unfortunately whilst simple is better, cheap may not be so. Many cheap skin products have ingredients that could irritate skin further. This also applies for make-up that teenage girls are going to use to cover up spots and scars.

Most acne prescribed medication is designed to dry up the oil that feed the bacteria and may be causing the outbreak in the first place. This can result in dry and flaky skin and irritated patches.

The temptation is to buy moisturisers that are heavy and greasy to counteract the dryness but it is better when suffering from acne to use a light weight moisturiser with ingredients such as glycerine that will not clog your pores with more grease. Avoid those that have ingredients such as cocoa butter for example.

Use clean towels every day and dab your face rather than rub to dry.

Change your pillow case every two days.. turning it over in the night between so that it is fresh.

The one lifestyle activity which is definitely implicated in causing skin irritation and increasing the chances of acne is smoking.

You might find the following daily cleansing ritual helpful.

A mild cleanser for the face (ask advice on your skin type) Using your fingers gently massage the skin for a few minutes. Wipe off the excess with a clean cotton wool wipe. Then rinse your face in lukewarm warm water to remove all the lotion. Pat the skin dry and then apply the light moisturiser. You can use a mild exfoliant (and I mean mild) once or twice a week which can be helpful in cleaning the skin slightly more thoroughly.

These days there are a lot of products on the market but do be careful about just buying off the shelf. Ask advice from a pharmacist and check for side effects.

Medication

There are a number of prescribed medications available now to treat acne including topical creams. Antibiotics are also prescribed but there is a danger that this will then create a resistance to future antibiotics if over used. For girls sometimes being prescribed birth control pills can regulate hormone levels reducing the surge of hormones each month. I do advice however that you do not self-medicate by buying products online. Get professional guidance and if you add to your acne scarring by using the wrong product it will stay with you for life.

Alternative therapies.

My go to essential oil for skincare across all ages is Frankincense and I covered its benefits in the series on herbal remedies Frankincense – Immune System, Reproductive System, Antiseptic

You must be extremely careful with your skin as whilst it does a very tough job it is also very delicate. I have found that taking Echinacea for six weeks at a time may help boost immune system function Natural Health Insurance with Echinacea

Also you may find taking Grapefruit seed extract to help control an overgrowth of Candida Albicans which as a fungal infection of the intestines, does impact the efficiency of the immune system. The extract is prepared by grinding the grapefruit seed and juiceless pulp, then mixing with glycerin

Topically, apart from the cleansing regime I have already mentioned, you may find that a couple of drops of tea tree oil mixed with your morning and night time moisturiser may also help kill off the bacteria. Tea tree oil comes from steam distillation of the leaves of the tea tree. The tea tree grows on the swampy southeast coast of Australia and has been used traditionally by the aboriginal as an antiseptic (germ killer) and herbal medicine. Do monitor and if it causes any irritation or redness of the skin stop using. I personally have it on hand always and never travel without it. I have used to repel mosquitos for example and treat bites… also for cuts and scratches after cleaning thoroughly…

Black seed oil is made from the Nigella sativa plant native to Asia, the Middle East, and Southern Europe. It has antimicrobial and anti-inflammatory properties associated with black seed oil. Available as an oil for topical application or in a measured dose for internal use in capsules which can be punctured to apply the oil as well. One study found that using a topical gel made with black seed extract twice daily for 60 days reduced acne severity by 78%  Healthline

In addition to echinacea other herbal remedies can be useful for skin complaints including Saw Palmetto and Agnus Castus to help normalise hormonal levels. If you are considering taking any herbal remedy I do suggest that you talk to a qualified assistant in your local health food shop.. They should have received training in the uses for any of their products but do ask first.

Diet

The fact that the incidences of acne is certain cultures that are not exposed to the less healthy aspects of our western diet is virtually non-existent, leads to the assumption that sugars, trans fats and other additives in our food are contributing to acne. It also confirms of course the genetic link to the disease especially when those populations have remained isolated.

As you will have seen there is a genetic link to a dysfunctional immune system that results in persistent acne but there are also dietary and lifestyle related immune system issues that need to be addressed with a balanced diet and exercise.

It is tough when you are a teenager to stick to a really healthy diet when your friends are enjoying burgers, pizzas and other great tasting food. Nobody wants to be the odd person out but tough as it is, it is so important to eat a mainly fresh unprocessed diet with lots of vegetables and fruits with the antioxidants needed for a healthy immune system and of course skin health. Also lean protein and good fats and most importantly plenty of water to keep the skin hydrated.

It is more likely to be sugars rather than healthy fat that is causing food related outbreaks.

Foods that might be helpful in cleansing the body of toxins and therefore reducing the triggers for acne include the following: beetroot, artichoke, hot water and lemon juice first thing in the morning, beans such as chickpeas which helps moderate hormone excretion, fresh vegetables of any kind and fruits such as oranges which are high in Vitamin C. Dried apricots are a good snack as well as nuts and seeds containing zinc which is good for skin healing. Vitamin E is also essential for skin health and having half an avocado on a salad or on its own daily will provide you with that vitamin and healthy fat.

One of the key factors of ridding the body of toxins is drinking water and this also helps prevent the skin from becoming dry and even more irritated. You can find out more about the health conditions caused by lack of fluids: Dehydration

I hope you have found useful and if you have any questions I am happy to answer here or by email. sally.cronin@moyhill.com

©Sally Cronin Just Food for Health 1998 – 2024

I am a qualified nutritional therapist with twenty-five years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain for four years and with my own weekly show in the UK on local radio for two years. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here Sally’s books and reviews 2024

 

Thanks for joining me for this series and as always delighted to receive your feedback… thanks Sally.

 

Smorgasbord Health Column 2024 – This Year’s Focus – Cardiovascular Disease and its symptoms by Sally Cronin

Before I begin the health series for 2024 I would like to share the focus for the column in the first months of the year. 

This headline that prompted my approach to this year is my annual check of statistics around the various government health sites and this Daily Mail article by Colin Fernandez Science Correspondent

“NHS is suffering its ‘worst heart care crisis in living memory’; experts warn as early deaths from heart disease among under-75s hit highest level in more than a decade.”

Some of the main points from the article regarding the statistics for the UK

• The latest figures for 2022 reveal that heart disease killed 80 out of every 100,000 people in England – the highest rate since 2011, when it was 83.
• Heart fatalities in the under-75s have risen for three consecutive years. Including the 45-60 year age bracket
• More than 39,000 people died prematurely of cardiovascular conditions including heart attacks, coronary heart disease and strokes in 2022 – an average of 750 a week. This is the highest annual total since 2008.
• ‘Millions of people are living with undiagnosed risk factors such as high blood pressure, raised cholesterol and diabetes, and nearly two thirds of adults in England have a weight classed as overweight or obese. This is storing up even more problems for the future.’
• Other contributory factors are down to the Covid restrictions on face to face appointments and regular check ups for BP and other diseases. Also the ongoing strikes within the NHS do mean cancelled appointments, delayed testing and therefore treatment.

And the USA has some equally disturbing statistics. Nora Eccles Harrison Cardiovascular Research & Training Institute

• Heart disease is the leading cause of death in the United States.
• The highest number of deaths in 2022 were 699,659 from cardiovascular disease (CDC )
• Heart disease is the leading cause of death for women in the United States and can affect women at any age.
• Every 30 seconds someone in the United States passes away from heart disease
• 25% of all deaths in the United States are linked to heart disease
• Roughly $400 billion is spent on heart disease annually in the United States
• 20% of all heart attacks in the United States are silent.

When expanded globally the figures are staggering..

It’s estimated around 200 million people are living with coronary heart disease. Globally around 110 million men and 80 million women have coronary heart disease. British Heart Foundation

And from the World Health Authority.

• Cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. More than four out of five CVD deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age.
• The most important behavioural risk factors of heart disease and stroke are unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol.
• Cessation of tobacco use, reduction of salt in the diet, eating more fruit and vegetables, regular physical activity and avoiding harmful use of alcohol have been shown to reduce the risk of cardiovascular disease.

My observations after 30 years of study, researching health and nutrition and working with clients for the last 25 years

Since I began practicing nutritional therapy and working with clients there have been shifts in our lifestyle that I believe have impacted our health in a significant way.

There is no doubt that both men and women are smoking less, but drinking alcohol is still a major part of people’s lives according to the statistics. Although recently in the UK it was noted the younger generation seemed to be drinking less.

• The average American drinks 60 percent more hard liquor now than in the mid-1990s, an unheralded surge in spirit consumption that signals changing tastes in alcohol.
• Americans are drinking more wine, too: 50 percent more per person since 1995. The Hill
• An estimated 10 million people in England regularly exceed the Chief Medical Officers’ low-risk drinking guidelines, including 1.7 million who drink at higher risk and around 600,000 who are dependent on alcohol. NHS
  

Millions have moved away from the ‘cook from scratch’ approach to relying on ultra- processed foods with devastating effect as they increase their consumption of artificial additives and unhealthy fats.

• People ages 20-39 years old eat the most fast food on any given day. Men consume more fast food than women. 83% of American families eat at fast food restaurants at least once a week. The Barbecue Lab
• Serving more than 3.8 million customers daily in the UK and Ireland McDonalds UK
  

Men more so than women, have two areas that I believe impact their diagnosis of heart conditions and ongoing health.

One is the fact that many men rely on someone else to provide the food they eat which means they don’t control their diet. This is understandable because even in a family where both husband and wife work, in my experience is it most often the wife who does the shopping and the cooking for the family.

The second one is men’s reluctance to acknowledge they have a problem, and put off going to seek medical attention in the early stages of cardiovascular disease.  Partly because of the silent nature of a symptom such as High Blood Pressure and Pre-diabetes but also the need to take time off work due to the appointment systems offered by GPs.

And thirdly, men may deny it, but perhaps another male trait is the desire not to look weak in front of work colleagues or family and friends.

When I was working with men for weight loss or to reduce the levels of what I consider to be key indicators such as BP and Blood Sugar, I would ask their wife or partner to accompany them to the 2nd appointment when I would go through their dietary programme.

This was after one client came back to me and said his wife was refusing to change the meals as they had been good enough for 25 years and who did I think I was suggesting they were not!  Happily after coming with him on the next visit, we came to an arrangement and at the end of three months both had lost weight and neither required medication.

The other reaction that I have found in more recent years is the reluctance to do the work needed to lose weight by eating healthily and taking moderate exercise, and more of a reliance on the pills prescribed by doctors for BP, Cholesterol and Blood Sugar.

One of the areas of this prescribing that I find concerning is the almost automatic assumption that men and women of a certain age should be on Statins for example. When you consider that cholesterol has an important role to play in the body, particularly in the production of hormones, it seems an unfortunate time when hormones are already in decline to prescribe medication that drops them even further! Smorgasbord Health – Statins the New Research

The symptoms of cardiovascular disease to be aware of.

• Chest pain
• Pain in the neck, jaw, throat, upper belly or back.
• Pain, weakness or numb legs and/or arms.
• Breathlessness with minor activity
• Very fast or slow heartbeat, or palpitations particularly when you are resting.
• Feeling dizzy, lightheaded or faint when bending over or standing up..
• Unusual levels of fatigue
• Swollen ankles
• Wheezing.
• A cough that doesn’t go away or a cough that brings up white or pink mucus with spots of blood.

In conclusion.

Since cardiovascular disease is the number one killer not just in the western world but also globally, I will be sharing posts during the next few months on the areas of health that are the most likely to contribute to the disease.

Of course these posts have been shared before, and I know I am preaching to the choir, as most of you are already only too aware of how a healthy diet and moderate exercise is essential in the prevention of not only heart disease, but other lifestyle related issues on the increase in our modern world.

I hope that they will serve as a reminder of how important it is to take control of diet and lifestyle to ensure a good quality of life as we get older. Even if medication is needed to stabilise a particular symptom such as elevated BP,  we can work towards enabling our health providers to reduce or take us off the pills at some point.

The first series will be on the heart followed by cholesterol and other related cardiovascular issues

If you have any questions about the post, or diet then please contact me direct on sally.cronin@moyhill.com. I no longer work with clients but I am more than happy to help free of charge in any way I can.

©Sally Cronin Just Food for Health 1998 – 2024

I am a qualified nutritional therapist with twenty-five years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here Sally’s books and reviews 2024

 

Thanks for joining me for this series and as always delighted to receive your feedback… keep young at heart… thanks Sally.