Posted on

PCOS after Menopause

Blog written by Dr Nitu Bajekal, Senior Consultant ObGyn and Co-Author of ‘Living PCOS Free‘.

I wrote Living PCOS Free with my daughter Rohini, a nutritionist, as I am extremely passionate about empowering those with PCOS to live long, healthy and happy lives. This practical guide will show you how to successfully manage your condition using proven lifestyle approaches alongside western medicine. Raising awareness of what to look out for allows those with PCOS who are going through perimenopause and menopause to access early help, support and advice. This may be through campaigns such as this month’s Menopause Awareness Month, workshops and education in workplaces or even by opening up the conversation between friends, family and colleagues. It’s never too early – or too late – to start.

What is PCOS?

PCOS is a complex condition that affects the way the ovaries function, resulting in a wide range of reproductive, metabolic and psychological symptoms. The exact cause of PCOS is unknown, although insulin resistance, when insulin levels rise as tissues become resistant to the action of insulin, is considered to be a main driver of the condition and many of the common symptoms.

Despite PCOS being the most common endocrine condition to affect women and those AFAB (assigned female at birth), with at least 1 in 10 affected, most people have never heard of it. Depending on how hard one looks for the condition, up to 3 in 4 of those with PCOS remain undiagnosed.

What are the common symptoms of PCOS?

Infrequent periods or missed periods are the most common sign of PCOS (oligomenorrhoea/amenorrhoea). It’s important to note that pain is not a feature of PCOS and other coincidental causes such as endometriosis should be considered.

  • Excess facial/body hair (hirsutism)
  • Acne (often adult and/or cystic)
  • Scalp hair loss (alopecia)
  • Excess weight gain
  • Insulin resistance
  • Fertility problems (PCOS is the leading cause of anovulatory infertility)

There are several less well-known symptoms including:

Eating disorders, especially binge eating disorders without purging, unlike bulimia. This may be missed, especially in those from different ethnic groups, LGBTQ+ or those with excess weight.

  • Excessive daytime sleepiness
  • Breathing problems (sleep apnoea, snoring)
  • Acanthosis nigricans (darkened skin: behind the neck, underarms, groin).
  • Psychological issues such as depression, anxiety and OCD

How does the condition change as a woman approaches menopause?

In my new book, Living PCOS Free, I dedicate an entire chapter to the topic of menopause in PCOS as this condition does affect how women and AFAB people experience this crucial phase of life.

There has been little scientific research on how PCOS affects the menopause or the lead up to it and more studies are urgently needed. The criteria to diagnose PCOS (Rotterdam criteria) change in the menopause as periods stop, so irregular periods cannot be used as a criterion.

How can women distinguish between PCOS and perimenopause symptoms?

The perimenopause can last from 2 to 8 years (the average is 4 years) and is the lead up to menopause. The perimenopause is a time, often in one’s early 40s, when women and those AFAB may notice hormonal fluctuations, period irregularities and mood changes. As a result, there can be a lot of overlap with symptoms of PCOS and perimenopause, such as female-pattern hair loss and anxiety.

If you have never been diagnosed with PCOS, a long history of irregular cycles or anovulatory subfertility may help give your doctor a clue.

Do PCOS symptoms change after menopause?

A common symptom in PCOS, acne, is actually reported by 15% of all women over the age of 50 so it is difficult to work out how exactly PCOS symptoms change after menopause. Even without PCOS, women going through menopause experience issues such as anxiety, female-pattern hair loss and excess hair growth – all common symptoms in PCOS.

Are androgen levels still high through the transition?

Androgen excess symptoms seem to persist in menopause for those with PCOS. In particular, increased hair growth (hirsutism) and risks of hypertension (high blood pressure), high blood sugars and blood lipids are higher than in those without PCOS. This indicates that it is especially important to make lifestyle changes early, which I discuss in detail in Living PCOS Free.

Is there anything different that a woman should expect as she goes through menopause if she had PCOS in the past? Any symptoms that may be more or less severe?

Menopause appears to be delayed by two years in women with PCOS, and periods seem to become more regular after the age of 40. Women with PCOS also appear to have fewer hot flushes than those without PCOS. Other PCOS symptoms, such as excess hair growth or scalp hair loss, may continue to persist.

Are there any treatments or lifestyle changes a woman should be aware of as she goes through menopause with PCOS?

It is important to be mindful of the long-term risks of PCOS and bring in lifestyle changes as early as possible. Women now often live 30 years after their menopause and this period of their lives is extremely important. The average life expectancy in the UK is around 81 years.

Information is key, as myths and misinformation can prevent women from accessing both lifestyle and nutritional support. For example, strength training can reduce osteoporosis, and eating soya foods such as tofu is safe and particularly healthy for menopausal women as they are a rich source of healthy plant oestrogens. Life-improving formal hormone replacement therapy (HRT) may also help. Women can be safely advised to use HRT after discussion of the very small risks rather than relying on expensive supplements that have unproven and sometimes serious unwanted side effects. Always rely on reliable and credible evidenced based health resources (NHS, RCOG, Verity, www.nitubajekal.com).

PCOS is a chronic condition so, while there is no ‘cure’, making positive lifestyle changes can go a long way in managing it and its symptoms in the menopause and beyond, including insulin resistance, both in the short  and longer term. Lifestyle modifications can tackle the underlying insulin resistance. In fact, national and international guidelines recommend lifestyle and behavioural changes as the first line of management for PCOS, even before medications. This is important given the higher risk of other health conditions if you have PCOS (type 2 diabetes, womb cancer, cardiovascular disease etc).

Here are some lifestyle changes that are helpful for those going through menopause with PCOS:

Adopt a plant-predominant dietary pattern
People with PCOS should be advised to focus on predominantly whole plant foods, including whole grains, beans, fruit, vegetables, nuts and seeds, herbs and spices. These foods are full of fibre and micronutrients that are nourishing and absorbed slowly, helping to normalise blood sugars. We know this works very well in people with type 2 diabetes and metabolic syndrome as well as reducing excess weight gain reported as one gets older. Crowd out trans fats, oils, junk and ultra-processed foods, sugar-sweetened drinks, fruit juices and sugary foods such as cakes and biscuits which promote oxidative stress and inflammation. Limit barbecued and fried foods and ultra-processed foods that are high in tissue-damaging advanced glycation end products (AGEs) which are linked to ageing, heart disease and infertility. Vitamin D deficiency is common in women and those AFAB with PCOS, and there is some evidence that vitamin D supplementation after an initial blood test to measure levels may improve insulin sensitivity.

Move your body regularly
Regular movement in a form that you enjoy is key. Aerobic exercise and resistance training (including high intensity interval training (HIIT) in short bursts) are all recommended to help improve insulin sensitivity in women with PCOS. Aim for 300 minutes of exercise per week (approximately one hour a day) and try to exercise outdoors in natural light to boost your mood. Physical movement and exercise are also immensely helpful in improving tissue sensitivity to insulin, especially when undertaken after meals to dampen blood sugar swings.

Prioritise sleep
Ensure a regular sleep routine with seven to nine hours of restorative sleep.

Find a way to de-stress and relax
Consider exercise, spending time in nature, meditation, mindfulness, community work, psychotherapy or yoga to help manage stress and lower cortisol levels which make insulin resistance worse.

Foster positive social connections
Build or join a community, whether online or offline; ensure you have a support network or a friend you can trust and confide in. Loneliness, which is more common as we get older, is a source of chronic stress and is associated with an increased risk of heart disease, high blood pressure, Alzheimer’s disease and type 2 diabetes.

Avoid or limit risky substances
Eliminate risky substances such as drugs and tobacco and limit alcohol (people with PCOS are at higher risk of non-alcoholic fatty liver disease), as these offer no health benefits.

 

Visit https://nitubajekal.com/menopause/ for more information as well as nutrition advice https://nitubajekal.com/menopause-nutrition-advice/

Posted on

Why have I written Transforming Trauma NOW?

Blog written by Dr Heather Herington, author of ‘Transforming Trauma‘.

Honestly, I wish I had written this book years ago as, of late, the rate of trauma has increased dramatically, particularly within the vectors of teenage suicides, and human trafficking. These events join rape, war, resettlement, and so many other adverse experiences that can create chronic imbalance in our limbic system along with conscious thought processes governed by the brain’s pre-frontal cortex, sometimes leading to a lifetime of chronic anxiety.

However, I am comforted by the hope that now, following the failure of pharmaceutical companies and public health officials to manage Covid-19, more and more people will understand that drugs dispensed by the orthodox medical profession are not the categorical answer to the attainment of a healthy mental state. That ship has sailed. The opioid crisis alone has shown us that. Rather, we need to call on the full slate of natural health practitioners as well as psychologists to both balance body chemistry and provide an effective means of discovering the story hidden within, the one at the root of the traumatic event, which can lead to healing the lingering response.

Simply put, the little-known Flexner Report of 1910 (commissioned by Andrew Carnegie and John D Rockefeller, American oil barons who were eager to advance corporate interests in medical education) is to blame for the lack of knowledge of natural medicine, as my book explains. Yet nutrition, homeopathy, botanical medicine, hydrotherapy, guided visualization, and the expressive arts have so much to offer to heal a shaken mind or heart. In fact people in the 1800s with an array of doctors at their disposal ended up eschewing “heroic” medicine (bloodletting, calomel, mercury, purging) being practiced by the so-called “regulars,” the predecessors of today’s allopathic doctors, as they witnessed their loved ones dying and turned to natural medicine. Is this no different than what is happening today with drugs, lockdowns, and vaccine side effects? The one silver lining is that natural healing methods can now emerge from the shadows.

Canadian William Osler M.D. – renowned professor of medicine at Johns Hopkins and advocate of “medicine as art” as well as scientific inquiry – voiced his criticisms of Abraham Flexner’s report. I imagine he would voice his disdain at the mess we find ourselves in today.

I believe my two-pronged approach described in Transforming Trauma is an answer to what has gone wrong from the sterilization of medical practice by the Flexner Report. It is safe, it is effective and ultimately it is fun and full of self-discovery. Balance the biochemistry first – find out what is causing oxidative stress (i.e., inflammation) through the uniqueness of the individual (possible allergies, toxins, lifestyle choices) so that blood sugar, blood pressure, tendency to addictions, can be calmed and balanced. Once this is accomplished, or concurrently, we find a way in, to center through meditation and similar mind-body techniques, as we deepen self-discovery, using the imagination, and ultimately bringing in art, music, dance/movement, singing/vocalizing, and acting.

This book transports you beyond the limits of current mental health practice and a pill for every ill to a place where one can heal without the use of pharmaceuticals, ultimately releasing the tragedy at the root of the trauma. Click here to buy now or read the first chapter for free.

Posted on

Honey and ‘smartphone diabetes’

Blog written by Mike McInnes, author of ‘Honey Sapiens’, available soon at Hammersmith Health Books.

It may seem a stretch to suggest that when you order a new smartphone you also purchase a pot of good quality honey from your local beekeeper, but there are sound scientific reasons why this may be justified.

Blue light and neurodegeneration

In the early days of cell phone use, reports in the media raised alarm around the issues of radio frequency and electromagnetic fields causing neurological damage. However, recent concerns have focused on the much more potent effects of chronic exposure to blue-light emissions generated from LED devices, including cell phone, computer and tablet screens. Marie et al in 2018 showed that blue light is the most potent oxidative range witin the visible light spectrum,<1> concentrated multiple times daily onto our retinas by our smart phones for an average of four hours. Cheung et al in 2016 had already shown how this affects the whole metabolism, not just the retina.<2>

Now a new study<3> has confirmed this finding and shown that the effects of blue light are age-dependent – the problems it causes are chronic and differ depending on your stage of life. A young person is vulnerable to blue-light-induced cerebral diabetes.

The Mechanism driving neurodegeneration

A key driver of this damage is oxidation, and thereby suppression, of the enzyme that acts as the brain’s energy pump – glutamine synthetase. Its name may not yet be familiar to you (wait for my forthcoming book Honey Sapiens), but it is ancient (3.8 billion years old<4>) and serves all animate species, including humans. Its healthy functioning is key to our ability to think because without enough energy our brain ceases to function (we go into a coma and die); if it is overwhelmed by energy overload from too much sugar, or by the effects of chronic excess blue light, neurodegeneration will follow.

Is there any way to mitigate this risk other than to avoid all screens – an impossibility for most of us, but particularly for the young whose social lives and education rely so much on technology? How can we provide our children with photo-protection? As you will have guessed from my opening paragraph, the answer is honey.

The amazing protective properties of honey

There is good evidence (Crittenden, 2011) that honey was key to the intellectual leap that took Homo sapiens into being the cognitively advanced species we are now.<5> This is because it contains an amazing range of bioflavonoids that honeybees source from flowering plants – the result of over 100 million years of coevolution.

Honeybees have compound eyes with very sharp vision. They are highly sensitive to blue light, which is vital for foraging success. The bioflavonoids they collect provide them with optimal photo-protection<6> despite the colossal quantities of circulating sugars they live with (up to 50 times that of humans).<7>

If, as is surely the case, we humans continue to increase our use of blue-light information devices, what if anything may we do to protect ourselves from neurological damage? We can learn from the honeybee, reject refined sugars in food and drink in favour of honey, and protect future cognition from photo-neuropathology, via the honey bioflavonoids.<8>

References

    1. 1. Marie M, Bigot K, Angebault C, et al. Light action spectrum on oxidative stress and mitochondrial damage in A2E-loaded retinal pigment epithelium cells. Cell Death Dis 2018; 9(3): 287. doi: 10.1038/s41419-018-0331-5.
    2. 2. Cheung IN, Zee PC, Shalman D, et al. Morning and evening blue-enriched light exposure alters metabolic function in normal weight adults. PlosOne 2016; 11(5): e0155601. doi: 10.1371/journal.pone.0155601
    3. 3. Song Y, et al. Age-dependent effects of blue light exposure on lifespan, neurodegeneration, and mitochondria physiology in Drosophila melanogaster. NPJ Aging 2022 Jul 27; 8(1): 11. Doi: 1038/s41514-022-00092-z PMID: 35927421
    4. 4. Kumada Y, et al. Evolution of the glutamine synthetase gene, one of the oldest existing and functioning genes. Proceedings of the National Academy of Sciences USA 1993 Apr 1; 90(7): 3009-3013. doi: 10.10.1073/pnas.90.7.3009. PMID: 8096645
    5. 5. Crittenden AN. The Importance of Honey Consumption in Human Evolution. Food and Foodways 2011 Dec 8; 19(4): 257-273. https://doi.org/10.1080/07409710.2011.630618
    6. 6. Forero AG, et al. Photoprotective and Antigenotoxic Effects of the Flavonoids Apigenin, Naringenin and Pinocembrin. Photochemistry & Photobiology 2019 Jul; 95(4); 1010-1018. DOI: 10.1111/php.13085 PMID: 30636010 (Note: Apigenin, Naringenin and Pinocembrin are three examples of the many flavonoids in honey that are photo-protective.)
    7. 7. Blatt J, Roces F. Haemolymph Sugar Levels in Foraging Honeybees (Apis Mellifera Carnica): Dependence on Metabolic Rate and in Vivo Measurement of Maximal Rates of Trehalose Synthesis. Journal of Experimental Biology 2001 Aug; 204(Pt 15): 2709-2716. DOI: 10.1242/jeb.204.15.2709. PMID: 11533121.
Posted on

Migraine Awareness Week

migraine awareness week

From the 5th to the 10th of September is Migraine Awareness Week so it is good to be reminded of helpful approaches to migraine relief from the recent past that may be overlooked in the face of current high tech innovation. Dr John Mansfield’s focus on food intolerance and his elimination diet (I say ‘his’ but he always credited others, including Dr Theron Randolph, with developing this first) were a life changer for me as his publisher as well as for his many patients, ending my ongoing, increasingly severe nauseous headaches.

Lancet study

John’s book, The Migraine Revolution (now sadly out of print) came out after he collaborated with Dr Ellen Grant of the Migraine Clinic Charing Cross Hospital in 1978, on a study of 60 patients with severe migraine, later published in the Lancet.1

His Hammersmith Health Books book ‘The Six Secrets of Successful Weight Loss’ contains insightful information and research on migraines and you can check this book out here. He wrote:

‘We put all patients in the trial onto my elimination diet as described in chapter 5. In 85% of these 60 patients, food sensitivity was discovered which, when addressed, resulted in all 85% losing their migraines. Fifteen out of the 60 patients had high blood pressure before starting the study, and all of these 15 found that, when they avoided the foods identified, their blood pressure returned to normal.’

The commonest foods found to cause a reaction were ‘wheat (78%), orange (65%), eggs (45%), tea and coffee (40% each), chocolate and milk (37% each), and corn, cane sugar and yeast (33% each)’. However, what is of overriding important is that these intolerances are completely individual. In my case the culprit was tap water, identified on Day 10 of the Elimination diet. Without his approach I wonder if I would have ever uncovered the culprit.

Case history: Jennifer T

In Six Secrets, John wrote:

Jennifer T was 29 years old when she first attended my clinic. She had been around 16 years old when she first noticed having some headaches, but by the time she was 20 her migraines had started in earnest about once a month. Soon after she started taking the contraceptive pill the migraines had become more frequent and severe. Having tried three separate brands she reluctantly gave up the pill and the migraines improved somewhat. When she was 25 she married and by this time her headaches had worsened and she was also experiencing bouts of depression and general fatigue. She had had her first child at 27 and had developed postnatal depression, but this had responded to one month’s treatment with antidepressants. However, her fatigue and migraines had become progressively worse, so her GP had tried various antidepressants, tranquilisers and migraine preventive drugs. These treatments had only had marginal benefits. Over these few years her figure, that she had been so proud of, had increased from 9 stone (57 kg) to over 11 stone (70 kg) (her height was 5 feet 6 inches (1.68 metres)).

Discussing her worsening problems with her excellent GP, he had mentioned that he had read details of several clinical trials performed at London Teaching Hospitals which had convincingly demonstrated that most migraines were caused by everyday foodstuffs (85% of adults in several studies and 93% of children in one study). She told her GP she had already tried omitting cheese, chocolate, citrus fruits and red wine – all to no avail. He explained that commonly eaten foods such as wheat, eggs, yeast and various sugars seemed to be the more likely foods causing the problem. The foods involved vary enormously between individual patients, so he referred her to my clinic.

Having taken a history from her I told her that her experience of increasing weight, migraine and fatigue was extremely suggestive of food sensitivity as her GP had rightly suspected. I put her on my standard elimination diet as with my other patients. She was warned that when she started this diet she would suffer a withdrawal reaction if her problems were indeed food sensitivity.

When she came to see me on the seventh day of the diet she ruefully confirmed that she had indeed had a severe migraine starting at lunchtime on the first day of the diet, being particularly intense in the evening of that day and all through the second day. The headache decreased in intensity on days three and four. The fatigue was also very bad on days two and three so she spent the second day of the diet in bed. After day four there was a noticeable improvement in her fatigue, but to her surprise she found that her muscles, particularly her thighs, buttocks and lower back ached as if she had flu. These symptoms are termed ‘withdrawal myalgia’ by doctors familiar with food sensitivity. These aches disappeared late on day five. When she saw me on day seven, her eyes were sparkling and she could hardly contain her enthusiasm for the changes that had occurred in her health. She had lost 7 lb (3 kg) in the six days of the diet and in the last 48 hours she had lost the puffiness in her face and all traces of her fatigue. In addition, her mind felt clearer than it had done for years. I told her she had had a classic withdrawal reaction and that food sensitivity was certainly the root cause of her problems, including the weight gain.

As with the other patients, she then gradually reintroduced one food at a time. She reacted adversely to wheat, corn, oats, rye and malt, but no other foods were incriminated. The reactions to these foods varied slightly, but basically consisted of recurrences of all her symptoms and an increase in weight. Despite these reactions, in less than two months her weight had decreased back to 9 stone by simply avoiding these foods.

As she found these foods are difficult to avoid permanently I offered her specific desensitisation as described in Chapter 6. She continued with this desensitising treatment for two years and managed to keep her weight at around 9 stone and had no trace of the headaches, fatigue or depression she once had had. I told her that after two years’ treatment she could probably discontinue it while still eating the offending foods providing she didn’t eat them in large quantities or daily. If she did eat the problem foods again in large quantities she would be likely to re-sensitise herself.

In my case I simply avoid drinking tap water, whether straight or in hot drinks, not knowing what the actual ingredient that causes the problem is. Boiled water is not the answer. Filtered water is not always OK, which can be a disastrous discovery, first with overwhelming sleepiness and then completely debilitating headache! Worst of all are swimming pools. Bottled water continues to be the answer despite the expense.

What may the problem foods be for you?

John wrote:

‘In migraine, although wheat is the most common, oranges would be at around position three or four. Only around 2% of migraine sufferers react only to cheese, chocolate, citrus fruits and red wine, contrary to popular belief. When you do the elimination diet, you will probably find that you react only to a handful of foods, and if you are lucky, just one or two. Occasionally someone will react to something obscure like pineapple or melon.’

Of course, in Dr Mansfield’s research with Dr Grant, 15% of migraine patients did NOT have a food intolerance as the root cause. Migraines are a complex phenomenon to which many factors may contribute. However, given the simplicity and other beneficial insights from doing his elimination diet (I also rid myself of anxiety, plantar fasciitis and recent unexplained weight increase) there is much to be gained by trying it out.

  1. Grant EC. Food allergies and migraine. Lancet 1979; 1(8123):

966-969. doi: 10.1016/s0140-6736(79)91735-5.

Migraine Awareness Week (5th – 10th September) is an annual initiative by The Migraine Trust which aims to provide support and care to those suffering with migraines. The causes of migraines and the best course of treatment can differ for every person and what works for some may not be as effective for others, so if you are struggling with migraines, make sure to consult your GP.

Posted on

Hammersmith Health Books – As Featured in the Media

Our authors have been busy this summer and have been featured in some amazing publications, speaking about a range of interesting topics, offering expert advice and providing insightful guidance.

Here are some of the media highlights for our authors over the last few months:


Vicky Fox – ‘Back in the Flow’ in What Doctors Don’t Tell You

Vicky Fox, author of ‘The A-Z of Yoga for Cancer’ was featured in the July 2022 edition of ‘What Doctors Don’t Tell You’. In this article, Vicky spoke about the best yoga moves to improve lymphedema and to help the recovery process after surgery or cancer treatment. With step-by-step instructions and images, she demonstrated everything from warm-up exercises to moves that mobilise the small joints and many more.

 

 

 


Caroline Freedman – ‘Hospital backlog in UK ‘costing lives of children, medics warn’ in The Sunday Express

Caroline Freedman, author of ‘The Scoliosis Handbook’, spoke in The Sunday Express about hospital waiting lists and the effect the long waiting times have on the physical and mental wellbeing of children living with Scoliosis.

You can read the full article here.

 

 


Hannah Purdy – ‘Insulin Resistance: The Facts’ in The Diabetes Plan

Hannah Purdy, author of ‘Could it be Insulin Resistance?’ was featured in an amazing article in The Diabetes Plan where she explained what insulin resistance is, what causes it and what lifestyle changes can be made to avoid Type 2 Diabetes.

 

 

 


Lynn Crilly – ‘Mark Dolan Meets’ on GB News

Lynn Crilly, author of the ‘Hope With’ range spoke with Mark Dolan on GB News about mental health conditions and the effects they can have on those living with it and the people caring for them. While discussing her short film depicting life with OCD and eating disorders, Lynn Crilly offers expert advice and support on coping with mental health conditions.

You can check out the full interview here

 

 


Carolyn Garritt – ‘Get Your Oomph Back After Cancer’ in That’s Life! Magazine

Carolyn Garritt, author of ‘Get Your Oomph Back’ was featured in That’s Life! Magazine, where she spoke all about the benefits of exercising after a cancer diagnosis and during treatment. Opening up about her own experiences, Carolyn Garritt offers readers support and advice on how you can bounce back after a cancer diagnosis.

 

 

 


Rohini Bajekal – ‘Ten Minutes with Rohini Bajekal’ in Plant Based Magazine

Rohini Bajekal, co-author of ‘Living PCOS Free’ was featured in Plant Based Magazine where she spoke all about her vegan lifestyle and offered top tips for anyone looking to transition from vegetarianism to veganism.

It’s always great to see our authors providing expert advice on the topics they are so knowledgeable in. You can buy their books via our main page here: https://www.hammersmithbooks.co.uk/

Posted on

‘Summer of Movement’ – Why we chose our Summer Sale books

Last month we held an exclusive summer sale on a range of movement books to encourage our readers to embrace the warmer weather and get moving! We are extending this offer until the end of August so you can get a 20% discount by entering code: SUMMEROFMOVEMENT at the checkout.

We have explained why we selected these books and how they can help you to achieve a fulfilling Summer of Movement.

‘Get Your Oomph Back’ by Carolyn Garritt

To kick off our Summer of Movement, we’re starting with ‘Get Your Oomph Back’ by cancer exercise specialist Carolyn Garritt which offers practical information and guidance on safe, effective and appropriate exercises for anybody who has received a diagnosis of cancer and/or is undergoing treatment. Exercise has been shown to improve the chances of recovery and survival, and to significantly lower the risks of remission. Carolyn, who has had her own experience of a cancer diagnosis as well as many years of supporting cancer patients to be active, shows how to get moving again no matter your level of fitness.

‘The Perrin Technique’ by Dr Raymon Perrin

Up next in our ‘Summer of Movement’ sale, we have ‘The Perrin Technique’ by Dr Raymond Perrin. This explains how problems with lymphatic drainage can be a root cause of Chronic Fatigue Syndrome/ME and Fibromyalgia and how to get the lymphatic system moving again with simple, very gentle movements and careful pacing. Including scientific evidence and illustrative case studies, this comprehensive guide gives you the opportunity to take charge of your health, highlighting the importance of the relationship between the nervous and lymphatic systems.

‘COPD: Innovative Breathing Techniques’ by Paul Brice

‘COPD: Innovative Breathing Techniques’ by Paul Brice is an innovative approach to helping patients with COPD overcome breathlessness and improve their daily life through The Brice Method. Through simple, easy-to-do exercises, The Brice Method teaches COPD/breathlessness sufferers develop a new and relaxed breathing pattern. Backed by over 9 years of research and experience, the exercises allow people to re-learn how to breathe naturally without having to work hard.

‘Yoga for Cancer: The A-Z of C’ by Vicky Fox

Our newest release out of our Summer of Movement selection is ‘Yoga for Cancer: The A-Z of C’ by Vicky Fox which shows readers how to mitigate the side effects of a cancer diagnosis and treatment through the practice of yoga. Through breathing exercises, physical postures, hand gestures and meditation, ‘Yoga for Cancer’ holds valuable learnings on how to alleviate symptoms and improve your overall wellbeing. Covering symptoms from Anxiety to Zzzz (sleep problems), readers can access a wide variety of information and support without having to read it from cover to cover.

‘One Step Ahead of Osteoarthritis’ by Frances Ive

A holistic and practical guide, ‘One Step Ahead of Osteoarthritis’ by Frances Ives is the perfect tool to help those with osteoarthritis live well by embracing exercise, diet, weight loss, complementary therapies and more. Based on years of research as well as personal experience, Frances Ives brings together a wide range of approaches to living a healthy, active and pain-free lifestyle that are of proven benefit to many – pick and mix what works for you to keep moving as much as you can.

‘The Scoliosis Handbook of Safe and Effective Exercises Pre and Post Surgery’ by Caroline Freedman

It is really important to keep moving if you have scoliosis as a strong back can make all the difference to your condition. In ‘The Scoliosis Handbook’, specialist trainer Caroline Freedman explains the Dos and Don’ts with clear illustrations as well as provides safe and practical guidance. If you have had spinal fixation surgery for scoliosis or any other condition.

‘The Bowel Cancer Recovery Toolkit’ by Sarah Russell

Last but certainly not least in our Summer of Movement selection is ‘The Bowel Cancer Recovery Toolkit’ by specialist trainer Sarah Russell which builds on findings that exercise is one of the best ways to support recovery from cancer. But how do you do that if you have had abdominal surgery and maybe have a stoma with a risk of hernia? Sarah shows how to do this safely and effectively in this step-by-step, illustrated guide so that you can rebuild confidence and self-esteem when most needed.

Posted on

5 benefits of homemade smoothies

Blog written by Rohini Bajekal, co-author of ‘Living PCOS Free‘.

1. Easy way to increase fruit and vegetable intake

Smoothies are so versatile. Got leftover fruit or veg? it’s the perfect way to use up half a banana, strawberry tops or wilted spinach 🍓 If you have bought too much fruit or veg, just freeze it for later. Rotate your greens and add in fresh herbs – mint is my favourite.

2. Great vehicle for protein and fats

Do not replace smoothies with meals when they are nutritionally inadequate! Smoothies should be more than just vegetables, fruit and water. Healthy fats such as plant milks, avocado, soy yoghurt, ground flaxseed, chia seeds and nuts are all great additions 🥑 These boost the protein content but you can also use silken tofu or organic vegan protein powder (if you’re especially active). Drizzle nut butter on top and add some homemade granola for crunch or fresh fruit/seeds.

3.  Easy to digest

If you want something that’s easy on your digestion, a fruit/vegetable smoothie with plant milk could help. When you blend ingredients, you break down plant cell walls, which makes many nutrients even more digestible. However, it’s important to “chew” your smoothie rather than gulp it down – this helps activate the first phase of the digestive process. Chewing actually helps you absorb nutrients. Using less liquid and making a smoothie bowl  as well as eating with a spoon helps ensure you take your time 🥄

4. Can be helpful if you feel nauseous/for morning sickness

Smoothies can help quell nausea and may help with morning sickness if you’re finding it hard to keep food down. Iced smoothies with frozen fruit and veg can be especially helpful. Add in ginger which studies show can reduce nausea and vomiting and a frozen banana for energy 🍌

5. Good for small appetites

For those with small appetites or anyone who is underweight, smoothies can be a healthful snack in addition to meals. They are also a great way to add some greens into children’s diets 👧🏽 You can hardly taste spinach in a banana, soy milk, peanut butter and spinach smoothie.

If you’re making a homemade smoothie this week, why not tag us in your creations on social and we’ll reshare!

Posted on

Psoriasis – causes and treatments

Blog provided by Hammersmith Health Books authors, Sarah Myhill and Craig Robinson, authors of ‘The Infection Game‘, ‘Ecological Medicine‘, ‘Diagnosis and treatment of Chronic Fatigue Syndrome‘ and more.


Craig is reminded of the heart-rending and mind-expanding interview conducted on 15 March 1994 (exactly one year after Craig fell ill suddenly with ME) and broadcast in April 1994, between Melvyn Bragg and the dying playwright Dennis Potter. (See Seeing the Blossom)

From his early 30s, Potter suffered from psoriasis and during said interview he took regular swigs of his morphine and champagne cocktail to help with the pain, caused by his pancreatic cancer which had metastasised to his liver. Potter took etretinate and methotrexate, an immunosuppressant, for his psoriasis, and the associated arthritis, and it was thought that his cancer was a ‘side effect’ of these medications(1) and. indeed, methotrexate is known to be a cancer risk. Inose and colleagues found in 2020 that: ‘MTX use was significantly associated with various malignancies.’(2)

This association is a clear example of the dangers of using symptom-suppressing medications. We must always ask ‘why’ and look for the cause(s) to find the right treatment.


What causes autoimmune diseases like psoriasis?

Psoriasis is an autoimmune skin disease. Why does it occur? I suspect the main mechanism of autoimmunity is molecular mimicry, as I explain in more details in our book The Infection Game. We have many more bacterial, fungal and viral cells in our bodies than human cells. Most are in the gut. All or any of these have the potential to invade and kill us; they are kept in check by natural barriers in the body – our skin and the mucous membranes of our gut, respiratory tract and perineum. If these natural barriers are breached, the immune system swings into action and makes antibodies as a part of the defensive mechanism.

We know that many bacterial proteins are identical to human proteins and these act as epitopes (a portion of a foreign protein, or antigen, that is capable of stimulating an immune response). An antibody against such will cross-react with its human protein counterpart and switch on inflammation – cross-reactivity occurs when an antibody raised against one specific antigen (here the bacterial protein) recognises another protein that has a similar structure (here the human protein) and reacts against that (the human) protein too; this is autoimmunity. I think of this as allergy to microbes. With psoriasis the microbe involved is almost certainly fungal.


The appropriate treatment for psoriasis

So, the treatment of psoriasis is:

  1. Cut out yeast from the diet and environment – though this is easier said than done.
  2. Get rid of fungi in the upper gut. Treat the upper fermenting gut (see chapter 40 in our book Ecological Medicine) – starve out fungi with a ketogenic diet and kill them with vitamin C and iodine.
  3. Use local anti-inflammatories on the skin, such as vitamin D ointments (calcipotriol). Do not use steroid creams – in the short term they reduce the inflammation but in the long term they make psoriasis worse.
  4. Kill any infection in the plaques with iodine oil, sunshine (or UV light therapy). Salt baths are of proven benefit because salt kills microbes; that is why a trip to the Dead Sea works – the water is very salty and, when combined with lots of sunshine, one has the perfect treatment. I would use Epsom Salts (magnesium sulphate) as this is additionally anti-inflammatory and detoxing.
  5. Reduce inflammation generally (see Ecological Medicine for the how).

Postscript: Dennis Potter maintained his sardonic humour till the end and named his pancreatic cancer ‘Rupert’ after Rupert Murdoch. He also managed to complete two plays – Cold Lazarus and Karaoke – in the full knowledge that he was dying. You should watch them one after the other, Cold Lazarus first, and in quick succession. You can stream for free on Channel 4.


References

  1. https://en.wikipedia.org/wiki/Dennis_Potter#Final_works,_last_interview_and_death
  2. Inose R, et al. Association between malignancy and methotrexate and biological disease-modifying antirheumatic drugs in patients with rheumatoid arthritis. Int J Clin Pharmacol Ther 2020; 58(3): 131-138. https://pubmed.ncbi.nlm.nih.gov/31854294/
Posted on

National Picnic Month – Healthy & Delicious Recipes for your family to enjoy

National Picnic Month – Healthy & Delicious Recipes for your family to enjoy 

Celebrate National Picnic Month with a variety of fun and healthy dishes your whole family can enjoy. These recipes from some of our best-selling books are guaranteed to boost your energy and get you feeling the summer spirit. 


‘Living PCOS Free’ by Dr Nitu Bajekla and Rohini Bajekal

Beetroot Rocket Salad 

Studies have shown that eating foods like beetroot and leafy greens that are nitrate-rich can improve brain function, reduce blood pressure and improve exercise intensity and duration. As an added bonus, beetroot is rich in vitamins and minerals with 100g providing 27% of the daily requirement for vitamin B9 and nearly 3g of fibre. 

A Beetroot Rocket Salad is as easy as it gets! Toss all the ingredients together and you are ready to serve a delicious snack at your picnic: 

  • 2 large handfuls rocket leaves 
  • 3 cooked beetroots, chopped 
  • 1 handful crushed walnuts and/or seeds 
  • 1 large handful mung bean or broccoli sprouts (optional) 
  • 1 tsp seaweed flakes (optional) 
  • 1 large glug balsamic vinegar 

‘Five-a-Day plus One – The Vitamin B12 Cookbook’ by Martyn Hooper

Sandwiches 

The pinnacle of any great picnic is the sandwiches and despite the simple concept, a homemade sandwich can be packed full of ingredients that maximise B12 while remaining delicious. 

Cheese and seafood are two excellent sources of B12 so why not try some of these combinations: 

  • Cheese and onion 
  • Egg and cress 
  • Liver paté 
  • Prawn mayonnaise 
  • Beef (and horseradish) 
  • Salmon (on its own or with cucumber) 
  • Chicken and sweetcorn 
  • Tuna and sweetcorn 

‘Eat Well to Age Well’ by Beverley Jarvis

Dark chocolate and cherry cupcakes 

If you are looking for a fun and relatively healthy treat option for your next family picnic then look no further because these cupcakes are sure to be the talk of the town. 

Though requiring slightly more preparation time than many of the Eat Well recipes, these can be stored in a cool place for up to 5 days or frozen in sealed plastic bags for up to 2 months. Dark chocolate and cocoa powder are high in antioxidants and provide 67% of your RDI for iron and 89% for copper per 100g. 

Recipe (serves 12): 

You will need a large mixing bowl, hand- held electric whisk, spatula, dessertspoon, teaspoon, cooling rack, 12-hole fairy-cake or muffin tin and paper cake cases. 

  • 80 g muscovado dark brown sugar 
  • 1 dsp runny honey 
  • 150 g unsalted butter, at warm room 
  • temperature, so that it is soft enough to beat 
  • 2 large eggs 
  • 2 tbsp milk 
  • Finely grated zest 1 small orange 
  • 1 rounded tbsp ground almonds 
  • 125 g self-raising four 
  • 25 g cocoa powder, sieved 
  • 1 level tsp baking powder 
  • 25 g chocolate dark chocolate chunks, plus 
  • 36 extra, see method 
  • Approximately 12 tsp quality cherry jam (optional) 
  1. Pre-heat the oven to 180° /160°C fan/gas 4
  2. Place 12 fairy cake paper cases into a 12-indent, fairy-cake tin
  3. In a large mixing bowl, place all the ingredients except for the chocolate chunks and the jam
  4. Using the electric whisk, beat the ingredients together, slowly at first, to combine, then increase the speed and beat for about 1 minute until light and creamy
  5. Fold in the chocolate chunks
  6. Divide the mixture evenly between the paper cases
  7. Poke 3 of the extra chocolate chunks into the top of each cup cake
  8. Bake for 20-25 minutes, until well risen and springy to the touch
  9. Transfer to a wire rack and allow to cool completely.
  10. Arrange the cakes on a serving plate and serve either plain, or top each with a teaspoon of cherry

‘Could it be Insulin Resistance?’ by Hanna Purdy

Kale-onion-goats’ cheese pie 

A fun recipe to consider trying for your next picnic outing is a kale-onion-goats’ cheese pie which is guaranteed to be as tasty as it is healthy. A low-carbohydrate diet reduces the amount of insulin needed which can ease the symptoms caused by insulin resistance. On top of this, it also burns excess fat to reduce the harmful effects of fatty liver and reduces chronic inflammation. 

Recipe (Serves 6 people): 

For the base: 

  • 300 ml cauliflower and broccoli, cooked 
  • 3 eggs 
  • 200 ml almond flour (or ground almond) 
  • 2 tsp psyllium husk 
  • 1 tsp salt 
  1. Pre-heat the oven to 180°C. 
  2. Mash the cooked cauliflower and broccoli with a fork or blender. 
  3. Mix all the ingredients in a bowl and spread into a pie dish which has been greased with olive oil first. 
  4. Place the dish in the oven for 15 minutes. 

Topping: 

  • 3-4 handfuls kale 
  • 3-4 spring onions 
  • 50 g goats’ cheese 
  • 200 ml coconut cream 
  • 3 eggs 
  • 300 ml grated cheese 
  • salt 
  • black pepper 
  • white pepper 
  1. Chop the kale into small pieces and slice the spring onions. 
  2. Chop the goats’ cheese into small pieces. 
  3. Mix the kale, spring onions and goats’ cheese together and spoon over the pre-cooked base. 
  4. Whisk the eggs, add the cream and mix. 
  5. Add the grated cheese, salt and pepper, and pour over the filling. 
  6. Return the dish to the oven for 20-25 minutes, until golden brown on top. 
Posted on

Good care starts with the self

July is Good Care Month and what better way to highlight this, than with carers?

Most caregivers are selfless and giving, but because they are so used to focusing on others, they often bypass care for themselves. In fact, ‘carers guilt’ is very common. Within even a few weeks of caring for another, to give to the self can feel awkward, even selfish, but we all need good self-care – especially carers.

‘You cannot pour from an empty cup.’

In filling yourself up by caring for yourself, you not only have more to give to others, but you will be in a better state of mind to cope and enjoy your day.

To highlight this further, there has been great research on telomeres by the Nobel prize winner, Elizabeth Blackburn. Within your body, at the end of your chromosomes sit telomeres, and they are like the glue at the end of your shoestring, stopping your chromosomes fraying and unraveling. At the beginning of life our telomeres are a nice long length, but they gradually shorten as we age.

In measuring telomere lengths in mothers caring for chronically ill children, Elizabeth and her team discovered that the stress of caring had dramatically shortened the mothers’ telomeres. But in this study there was hope. Some of the mothers’ telomeres remained at the right length and hadn’t shortened due to the stress of caring. These mothers had recognised that they needed to factor in their own self-care, to make sure they were to remain healthy and be there for their children.

We have no choice but to ensure our own self-care. It’s like putting the oxygen mask on yourself, if needed on a plane, before helping others with theirs.

Self-care comes in a number of forms. It’s not just about brushing your teeth and good hygiene; it is also about enriching your life – doing the things that make you feel better and put a smile on your face.

It could be connecting with good friends, or giving yourself time out to enjoy each day for a walk in nature, or it could be pushing back and knowing when to say ‘no’ to others if you are feeling drained.

Self-care helps us to remain resilient in the face of adversity, look after our health and wellbeing, and enjoy each day. What will you do today for yourself to practise self-care?

To read the first chapter of the award-winning book, “Who Cares?” for free, go to:
https://bit.ly/WhoCaresBook

I just wish Id read your book years ago.” – Irene, caring for her husband

To learn about the author’s carers’ course, already empowering and improving carers’ lives, go to:
https://bit.ly/CarersCourse

“I dont feel guilty since doing your course. I know I need to have time for me.” – Sue, caring for her husband with Parkinson’s
www.whocares4carers.com