Mar
04

What’s in your health future?

Naturopath Tania Flack talks to Dr Margaret Smith, pioneer of the Wellness Genomic test that allows people to tailor their diet according to their genes.

DNA testing has become common since the release of the findings of the human genome project in 2003. While DNA testing performed in a hospital is used to diagnose and prevent disease, second-generation genomic and nutrigenomic testing, available from naturopaths, nutritionists and GPs, is designed specifically for use in personalised healthcare.

During March 2019 we’re offering the chance to win a Genomic Wellness test, along with a Gut Microbiome test, and two consults with our naturopaths to discuss your results and tailor an individualised diet plan. More details here.

Meet Dr Margaret Smith, molecular geneticist and scientific director of smartDNA, a provider of nutritional and genetic testing in Australia.

How can genetic testing improve our health? 

Understanding your individual genetic profile allows you to make healthier choices now. DNA testing provides people with comprehensive information about their unique genetic profile. Genomic Wellness testing investigates genes that influence specific biological pathways and how they impact a person’s health over their lifetime. It is the ultimate in personalised, predictive and preventive healthcare.

What about weight management? 

A range of genes impact body composition and genetic variations of any number of these genes can influence how easily weight is gained or lost. For example, the FTO gene can affect a person’s ability to sense when they are full, so variations in this gene can lead to poor leptin signalling and overeating. Other gene variations increase the risk of carrying weight around the middle, snacking or addictive food behaviours. High protein diets are popular for weight loss, but may not be the best choice for everyone: the success of this approach may rely on individual genetic expression. Designing a diet that takes individual genetic variations into account helps people manage their weight effectively.

What about the Mediterranean diet? 

This diet is known to reduce cholesterol and overall cardiovascular risk. However, studies show it may actually increase cholesterol and contribute to cardiovascular risk for people with certain genetic variations. For example, some people are more sensitive to saturated fats than others and some have genetic variations that predispose them to elevated low-density lipoproteins (‘bad’ cholesterol).

Do genes impact detoxification? 

Our body’s ability to detoxify chemicals and pesticides and to safely metabolise hormones relies on genes controlling the detoxification pathways. For example, variations in genes associated with oestrogen metabolism may increase the likelihood of oestrogen-dependent conditions, like fibroids and fibrocystic breast disease. If a woman has variations of these genes, then further testing can measure her ability to safely metabolise oestrogen.

Can testing help us make better dietary choices? 

There is a range of genes that control our ability to effectively metabolise nutrients from food. Variations of these genes may explain why some people become nutritionally depleted more easily than others, despite having a healthy diet. Understanding how genes affect your ability to utilise certain nutrients lets you tailor your diet to your individual needs.

Can genetic testing improve sports performance? 

Genetic variations associated with oxygen delivery, fast and slow twitch muscle fibres, and lactic acid removal have an impact. Other genes, such as those associated with cortisol and inflammation, are important in exercise recovery. Knowing your individual expression of these genes lets you tailor your training to reduce risk of injury, promote recovery, and optimise performance.

Case study: Matty Clarke

Athlete Matty Clarke has forged a successful career on the Australian Ironman circuit. He was looking for something to give him an edge in competition, and decided to get DNA testing done. “The test showed I needed to change certain aspects of my diet and training, and support glutathione production for muscle recovery,” he says. “I worked with my practitioner to fine-tune my nutrition and drop some supplements I had been taking and, since then, I have increased my weightlifting ability by 12 percent.”

DNA Wellness Genomics is the ultimate in predictive, preventative, personalised health care and will provide you with information on several key areas of health.

Discuss taking a DNA test with one of our practitioners today.

This article first appeared in Nature & Health magazine.

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Feb
25

How to treat PCOS

Like a hormonal stealth bomber, polycystic ovarian syndrome (PCOS) can strike a woman at any stage in her reproductive cycle. 

Sarah (27 years) started to notice her periods were becoming irregular around the time she got a promotion at work; prior to that her cycle had always been perfect, so she just put it down to the stress of her new job. She was incredibly busy in the first year of her new role, so when she stared to gain weight she decided it was probably because she didn’t have enough time to exercise and eat properly, so she vowed to address this as soon as things settled down at work.

It wasn’t until she started to develop deep cystic acne and excess hair growth around her jawline that she realised that something was going horribly wrong with her hormones. A trip to the doctor and a range of tests ultimately lead to a diagnosis of polycystic ovarian syndrome (PCOS), a common condition that has the potential to cause complications with fertility and metabolism.

So what is PCOS and how can we restore hormonal health and fertility once it has been diagnosed?

Like a hormonal stealth bomber, PCOS can strike at any stage of a women’s life, and while some women experience symptoms from puberty, other women only experience problems later on in life, often after a period of stress.

According to the Medical Journal of Australia, PCOS affects between 12-21 percent of Australian women of reproductive age and is more common in women who are overweight or of indigenous background. It is also the most common cause of anovulatory infertility in Australian women. However, its impacts on fertility are only part of the story.

Women are often prescribed the Pill to minimise symptoms of PCOS; however, this may cause further deterioration of glucose tolerance.

What are the signs of PCOS?

  • Irregular or absent periods
  • Weight gain
  • Cystic acne
  • Excess hair growth
  • Male pattern hair loss

Increased risk of:

  • Obesity
  • Metabolic syndrome
  • Gestational diabetes
  • Type II diabetes
  • High triglycerides
  • Vascular disease
  • Endometrial cancer

What’s in a name?

The term polycystic ovarian syndrome (PCOS) is a misleading name for what is essentially a multifaceted metabolic condition that has broad ranging systemic effects which impact hormonal and metabolic health. A more appropriate term for the condition would be polycystic ovarian spectrum, as some women may have only a few signs of PCOS, while others may experience the full range of symptoms.

A diagnosis of PCOS comes as a shock for most women and its potential to lead to fertility problems can be terrifying. However, natural medicine along with dietary and lifestyle modification can achieve great results. With the right type of support, PCOS can be successfully managed and symptoms can be completely reversed in some cases.

The cause of PCOS remains poorly understood. There is no single triggering factor; rather it is the result of a complex interaction between genetics and environment.

How to treat PCOS

Like many complex conditions, there is no one quick fix and we must address all of the driving factors simultaneously in order to get the best results. These are:

Genetics

Undoubtedly genetics play a role in PCOS. We all carry subtle genetic polymorphisms (or variations) that may predispose us to certain conditions, especially if those genes are triggered by our environment. In the case of PCOS, it seems that stress and poor diet can trigger genes that influence insulin signalling, hormone metabolism, and the production of androgen hormones from both the ovaries and the adrenal glands, which can contribute to the development of PCOS. However, everyone is individual, and what triggers PCOS in some women may not impact another. The type of treatment required to restore metabolic health needs to be individualised for each woman, as one size does not fit all.

Insulin resistance

Insulin resistance is a major driving factor behind PCOS and the main focus of research. Insulin is a transport molecule that escorts glucose into the cells in order to provide energy. When women are insulin-resistant, their cells are less able to receive fuel from the bloodstream, so the pancreas makes more and more insulin to compensate. Instead of being transported into the cell for energy, glucose remains in the blood, which leads to weight gain. Ovarian follicles are stimulated prematurely when insulin resistance is present, causing the appearance of multiple ovarian follicles (cysts). It is estimated that 50-80 percent of all women with PCOS have some degree of insulin resistance. Women are often prescribed the oral contraceptive pill to minimise the symptoms of PCOS; however, this is not necessarily the best option as it may cause further deterioration of glucose tolerance.

Once only associated with obesity, normal weight women with PCOS can also have insulin resistance; however, overweight women are more likely to experience more pronounced menstrual irregularity, infertility and signs of androgen excess, such as acne and hair growth. The development of insulin resistance relies on several factors including diet, stress, and inflammation. Some women are more sensitive to a diet high in refined carbohydrates, due to individual genetic susceptibility. So an average Australian diet, which is usually high in refined foods, can be enough to trigger insulin resistance in some women. We should never assume that a woman with insulin resistance has made bad dietary choices: there can be a complex array of triggering factors and genetic influences here.

Stress

Stress can play a significant role in the development of PCOS due to its ability to alter glucose metabolism, insulin sensitivity, and impact the production of adrenal hormones. In fact, it has been suggested that there is a separate subtype of PCOS – “adrenal PCOS” – that tends to surface in women who are over-exercising, have a highly stressful lifestyle, and are fundamentally burning the candle at both ends. These women may have significant signs of androgen excess, including acne and hair growth, and despite their exercise regimen they may experience insulin resistance and weight gain.

In women, both the ovaries and the adrenal glands produce hormones that act as androgens. In the face of chronic stress and exhaustion the adrenal glands start to produce higher levels of a range of androgenic hormones, including one called dehydroepiandrosterone sulfate (DHEA-S) which can be used as a marker to assess how stress and adrenal function is contributing to PCOS. The treatment of these women needs to be handled very differently from women who have spiralled into PCOS due to a strong genetic tendency towards insulin resistance. When chronic stress and burnout have played a role, it must be addressed differently – and more exercise is not the answer. These women require adrenal support, stress management and lifestyle modification, along with hormonal regulation.

Inflammation

Inflammation is an often overlooked causative factor in PCOS; it acts as a double-edged sword, driving both insulin resistance and the production of androgens from polycystic ovaries. There are many causes of low-grade systemic inflammation, and one of the most common is poor digestive function and leaky gut. Leaky gut is a common condition caused by an overgrowth of normal bacteria (dysbiosis) irritating the pores through which we absorb nutrients. This creates a hyper-permeable gut and leads to the absorption of toxins into the bloodstream, causing low-grade inflammation. Causes of dysbiosis include: a refined, high sugar diet; herbicides, pesticides and additives in food; antibiotics and other medications, including the oral contraceptive pill; and most importantly, stress. Healthy bowel function is imperative for hormone metabolism, so if you have sluggish gut function, bloating or irregular bowels, this needs to be addressed. Treating leaky gut can improve insulin sensitivity and jump-start weight loss.

Take back control

The first line of treatment for women with PCOS is dietary intervention designed to normalise insulin responses and support weight loss. A low glycaemic index diet that avoids all refined carbohydrates and sugars is essential. Carbohydrate intake should be well controlled and include only small amounts of whole grains, such as quinoa, buckwheat, and red rice. Legumes are a great source of low glycaemic index carbohydrate that is rich in fibre to support bowel health and inositol to regulate hormones.

The main focus should be on an anti-inflammatory diet: that is, one which is high in plant foods, with a moderate intake of fish, seafood, and nuts and seeds to provide healthy fats.

Saturated animal fats from dairy and red meats should be kept to a minimum, due to the increased risk of metabolic syndrome and elevated triglycerides.

If this type of diet fails to improve insulin sensitivity and support weight loss, then you may wish to consider overnight extended fasting. This type of eating plan means you fast, usually between the hours of 8 p.m. until noon the following day, and this helps to sensitise insulin and increase weight loss.

It’s important to note that not all women who present with PCOS have obvious problems with insulin resistance, however this type of clean eating plan can support hormonal health for all women with PCOS. For best results speak to your nutritionist or naturopath for an individualised eating plan.

Overnight fasting helps to reduce insulin sensitivity and support weight loss. Exercise is an important part of any PCOS recovery program, but must be individualised for each woman. Overweight women with PCOS primarily driven by insulin resistance should exercise for 45 minutes four to five times per week. This will improve insulin sensitivity, weight loss and all other metabolic markers when combined with a carbohydrate- and calorie-controlled diet.

Women with primarily stress-induced PCOS need a modified exercise plan. And, while not all women with PCOS are overweight, all will benefit from a healthy nutrition and exercise program. An appropriate exercise and nutrition program will help to improve insulin sensitivity, regulate BMI and promote fertility. Studies have shown that, in overweight women with PCOS, even a weight loss of five percent can lead to significant improvements in fertility and a reestablish regular ovulation.

Nutritional medicine

Inositol is a compound found naturally in legumes and fruit. Research has shown it regulates insulin and follicle-stimulating hormone (FSH), promotes glucose uptake into the cell, and protects the quality of women’s eggs. In one study, PCOS insulin resistant women took 500mg of inositol per day for 12 weeks. Lutenising hormone (LH) and FSH:LH ratios improved, as did insulin sensitivity and glucose tolerance. It was also noted that the women all lost weight without any changes to diet or exercise regimes.

N-acetylcysteine is another nutrient that improves insulin sensitivity. In a randomised clinical trial, women taking 1,500mg daily, for 24 weeks, experienced a significant decrease in body mass index, fasting insulin, and testosterone levels, and their menstrual cycles regulated. Magnesium, chromium and lipoic acid can also be used to help regulate blood sugar levels.

Peony and licorice have been used in combination for centuries in traditional Chinese medicine to treat menstrual irregularities. Peony is a key fertility herb that regulates ovarian function and improves ovulation. Licorice is a powerful adrenal herb that helps to regulate the production of adrenal hormones, modify the effects of stress, and reduces the production of androgens in the ovaries. It exerts an anti-androgenic effect on the hair follicle and may help to reduce symptoms of excess hair growth. Together, these herbs have been shown to reduce testosterone levels and improve pregnancy rates with prolonged use.

Tribulus is another fertility herb, which acts as a reproductive tonic and regulates the production of oestrogen and androgens. Chaste tree supports ovulation and regulates progesterone, and may be useful to help re-establish a regular cycle in some circumstances. Other herbs that can be used to improve insulin sensitivity and glucose tolerance include gymnema, goat’s rue, and bitter melon.

Herbal medicines should always be professionally prescribed.

This article first appeared in Nature & Health magazine.
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Feb
18

Carbs: The good, the bad, and the ugly

The humble carbohydrate has become the great villain of nutrition in recent years. Are they good for you or not? Naturopath Tania Flack sorts fact from fiction.

Several popular recent diet movements have promoted the belief that ‘carbs’ are the primary driving factor behind Australia’s ever-growing obesity crisis.

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Article Publised In:
Nature and Health Magzine

Feb
11

How to get a deep, restful night’s sleep

Timely, effective management of sleep problems may actually help prevent the onset of depression. Thankfully, natural therapies can restore restful sleep.

There is nothing more restorative than a deep, restful night’s sleep – and nothing worse than being sleep-deprived.

For people suffering from sleep problems a blissful night’s rest is something they can only dream of, and like other aspects of good health, you really don’t know what you are missing until it’s gone.

Studies show that between 13 and 33 percent of Australian adults have difficulty either getting to sleep or staying asleep. While most of us consider the odd sleepless night more of an inconvenience than anything else, the health ramifications of chronic sleep problems can be profound.

Sleep disorders are associated with:

  • 9.1% of work-related injuries
  • 8.3% of depression
  • 7.6% of non work-related motor vehicle accidents
  • 2.9% of diabetes
  • 0.9% of kidney diseases
  • 0.6% of cardiovascular disease

The effects of persistent poor sleep also have significant economic impact: Deloitte Access Economic report commissioned in 2010 estimated that the total health care cost of sleep disorders in Australia was estimated at a staggering $818 million.

Here is how you can protect yourself against insomnia and promote healthy sleep.

Sleep types

There are two main types of sleep and we tend to cycle between them throughout the course of the night.

Approximately 25 percent of the night is spent in the ‘rapid eye movement’ or REM stage of sleep. This is where the body is very relaxed but the eyes dart back and forward under closed eyelids, while the brain is busy processing and sorting the events of your day. Dreams often occur in this stage of sleep, which is important for emotional processing and wellbeing. Studies also show that the brain preserves emotionally important events to long-term memory during REM sleep.

The remaining 75 percent of the night is spent cycling through several stages of ‘non-rapid eye movement’ (NREM) sleep. It is during NREM that the body does the majority of its housekeeping and repair work – blood pressure drops, breathing deepens, tissues repair, hormones and the immune system are regulated, and energy is restored. The ‘delta’ phase of NREM sleep is particularly important, and is considered the deepest sleep. It is during this phase that growth hormone is released, which is essential for growth and development; this is why children and teenagers need more sleep than adults.

It is only when you understand all of the vital physiological processes and emotional housekeeping that occur during sleep that you can truly understand the health impacts of chronic sleep problems. There is ongoing debate among researchers and sleep scientist about whether insomnia is a disease in and of itself, or just a symptom of other conditions. This, of course, dictates how insomnia is treated; often practitioners don’t tackle insomnia head-on and work to treat other co-existing conditions first, in the hope that insomnia will abate. However, focused treatment of insomnia may actually help to avoid the onset of secondary conditions.

Concentration and performance: Anyone who’s had insomnia will tell you that they don’t feel bright the next day. Poor sleep can significantly impair concentration and performance, affecting judgment, coordination and memory. Unfortunately, we may lose sleep the night before an important event, such as an exam or work presentation, which then has a negative effect on our performance. Chinese studies show that workers who only managed five hours of sleep or less per night had significantly poorer work performance than their colleagues who achieved seven hours or more.

Mood: Depression and insomnia are intrinsically linked, which is no surprise when you consider the importance of quality sleep on emotional processing. Around 50 percent of patients with depression experience chronic insomnia. It was once thought that insomnia was merely a symptom of depression; however, studies have since found that people experiencing insomnia have a two-fold risk of developing depression, so it may actually be a possible predictor of the development of depression.

Cardiovascular disease: Research shows that persistent insomnia significantly increases the risk of cardiovascular disease, including myocardial infarction, stroke, and coronary heart disease. People who sleep less than five hours a night are at significantly increased risk of high blood pressure. This is thought to be due to an increase in inflammatory cytokine and systemic inflammation.

Obesity: Sleep problems are a double-edged sword when it comes to obesity and weight issues. Being overweight is by far the biggest risk factor for obstructive sleep apnoea, the most common cause of sleep disruption; and conversely, poor sleep is strongly linked to metabolic disruption and weight gain. Ghrelin, the ‘hunger hormone’ which regulates appetite and energy metabolism, is greatly affected by poor sleep. Normally, when the stomach is empty, ghrelin is released and we feel hungry, and when the stomach is full, ghrelin secretion stops. Research shows that poor sleep decreases night-time ghrelin release by up to 30 percent, which indicates disruption to the endocrine energy balance and metabolism.

Natural remedies

The amount of sleep needed will vary from person to person – between six to eight hours of unbroken sleep per night is considered ideal. Several studies on the health impacts of sleep problems indicate that anything less than five hours per night is associated with poor work performance, elevation in blood pressure, and increased risk of cardiovascular disease.

There may be times in our lives when sleep is broken. New parents often struggle with sleep deprivation in the first year of their child’s life. It is important to recognise the signs of fatigue and make up for lost time when possible. Teenagers often go through periods of extended sleep, and while frustrated parents may attribute this to being lazy, it generally has more to do with the additional requirements of a rapidly developing brain.

Even women who have never had sleep problems may be waylaid by insomnia at the onset of menopause. This can be effectively managed with natural medicines and early intervention is essential for restoration of long-term sleep patterns. The elderly are another group who experience sleep problems. As we age we tend to sleep less, due to the subtle effects of ageing on the brain. Improving quality and duration of sleep helps to slow that progress.

Many natural therapies can be used to effectively restore restful sleep. Your health practitioner will be able to assess what is driving your sleep problems and may use a combination of therapies to achieve the best results.

Nutrition: Several nutrients are essential for healthy brain function and stable sleep patterns. You can easily develop low grade nutritional deficiencies which contribute to poor nervous system health and compromised adrenal and neurotransmitter function, all of which can affect quality of sleep. Magnesium is considered the primary ‘anti-stress’ nutrient and is essential for muscle relaxation. Deficiency is relatively common and can contribute to poor sleep, muscle twitching and night-time cramps. Taking magnesium supplements before bed will ensure a restful night’s sleep. The amino acids tryptophan and methionine act as precursors to serotonin and melatonin, powerful neurotransmitters that influence mood and sleep. Other nutrients, such as the B-group vitamins, particularly B6, support the function of these neurotransmitters and nourish nervous system health. B-group vitamins should be taken in the morning, not at night.

Herbal medicine: This has been used for centuries to promote sleep; in fact, a majority of modern pharmaceutical drugs used to treat insomnia were originally formulated from plants. Nervine herbs, including zizyphus, passionflower, scullcap, vervain and oats have soothing effect in the nervous system, promoting relaxation. Adaptogenic herbs such as withania, rehmannia, rhodiola and licorice are often added to sleep formulas to regulate adrenal function and reduce night-time cortisol. St John’s wort is commonly used to treat sleep problems; it supports healthy serotonin levels and can be particularly effective to reduce broken sleep.

Autogenic therapy: AT, as it is commonly referred to, is a powerful relaxation technique that was developed by a German psychiatrist, Johannes Heinrich Schultz, in the 1930s. It can be successfully used to achieve deep relaxation and treat sleep disorders. Helen Gibbons, psychologist and director of the Autogenic Training Institute says, “Autogenic Training is the perfect technique to help people fall asleep and to sleep soundly. Studies using magneto-encephalography imaging of the brain shows that self-practice of AT can take someone into a delta/sleep brain wave state in five minutes or less.”

Exercise: This has many health benefits; not least of which is its ability to promote healthy sleep patterns. In a review of the literature, it was found that regular exercise reduced the risk of developing sleep problems. Interestingly, some studies found that regular cardiovascular exercise can be as effective as standard pharmacological drug treatment for insomnia, and with none of the side effects. For best results, exercise should be undertaken in the mornings to help establish stable circadian rhythms.

Cognitive behavioural therapy: Also known as CBT, this is another evidence-based tool used by psychologists to treat chronic sleep problems. It has been shown to be effective for a range of sleep problems, including broken sleep in the elderly.

Homeopathy: Homeopathy works on the concept of ‘like cures like’, so remedies for sleep, such as Coffea, which would ordinarily cause insomnia in a physical dose, can paradoxically be very effective for sleep problems in a homeopathic dose. It is especially indicated if sleeping problems are due to racing thoughts, an overactive mind, nervous energy and difficulty relaxing. Gelsemium is helpful when you are feeling exhausted, finding it difficult to think due to fatigue but you just can’t drift off. Ignatia is useful if you have had recent disappointment or grief and are unable to unwind, 
despite being tired. Nux vomica can also be used for sleep, especially if you wake between three and four in the morning and struggle to get back to sleep.

Yoga: The combination of movement therapy, physical exercise, and mindfulness practices makes for a powerful tool against sleep problems. Yoga can be modified to suit the individual and has no side effects or interactions with other medications. A recent review investigated the effects of yoga on insomnia in cancer patients and survivors, and found that yoga helped to reduce insomnia and improve sleep quality.

Massage: If you’ve ever had a massage you’ll know how deeply relaxing they can be. Massage activates the parasympathetic nervous system, which helps to relax muscles and soothe physical tension. Clinical studies show that massage reduces pain, improves sleep quality, and increases serotonin levels in people suffering from back pain. Adding a few drops of relaxing essential oils to your massage blend will also help you relax and unwind – choose from lavender, valerian, Roman chamomile, neroli or clary sage.

Sleep Dos and Don’ts

Do

  • Take time to unwind before bed
  • Soak in a warm bath with lavender oil to relax
  • Practise deep breathing, meditation or Autogenic Therapy techniques to unwind
  • Get out of bed at the same time each day
  • Turn off mobile phones and other electronic devices in your bedroom
  • Exercise in the mornings
  • Ensure your room is dark and you have adequate airflow
  • See your practitioner for professional support

Don’t

  • Use alcohol to unwind before bed
  • Drink caffeine
  • Spend time on your computer before bed
  • Exercise late at night
  • Drink fluids two hours before bed
  • Eat sugary snacks before bed
  • Nap during the day
  • Ignore sleep problems

This article first appeared in Nature & Health magazine.
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Jan
21

How to repair your liver

Are you showing these signs of a liver under stress?

  • Poor morning appetite
  • Nausea
  • Fatigue
  • Brain fog
  • Headaches
  • Excess weight in the upper abdomen
  • Fluid retention
  • Bad breath
  • Hormone imbalance
  • Changes in bowel function
  • Itchy skin
  • Irritability, signs of anger
  • Small fatty deposits under the skin
  • Yellowing of the whites of the eyes

The liver is the ultimate multi-tasker, performing a broad array of essential activities in the body; however, poor diet, stress, medications, and chemicals and pesticides ever-present in our environment and food chain can continuously undermine its performance.

Famous for being the only organ with the ability to regenerate its cells once damaged, even the liver has its limits and over time a Western diet and lifestyle can really take a toll and reduce its capacity to perform. This can have repercussions in a number of surprising areas, including, mental performance, mood, energy, ageing, hormone balance and even obesity.

So how can you help to protect your liver from the bumps and bruises of the modern world?

Back to basics

The liver is a large triangle-shaped organ that sits in the upper right hand side of the abdomen, tucked up under the diaphragm. An adult liver weighs approximately 1.4 kg and is comprised of two major lobes containing a multitude of tiny cells called hepatocytes, which act like individual factories, constantly receiving, converting, storing or excreting an array of substances. The liver is a blood-rich organ, holding approximately 13 percent of the body’s total blood supply at any one time. Everything that needs processing by the liver arrives in the bloodstream via the hepatic artery and the hepatic portal vein.

Once substances have been processed by the hepatocytes, the by-products are excreted into bile which is ultimately eliminated via the bowel, or into blood, which is filtered by the kidneys and excreted in the urine. The liver is considered both an organ of elimination and a glandular organ because it produces bile, a substance that breaks down dietary fats so they can be more easily absorbed from the small intestine. The gall bladder, which sits just under the liver, acts as a reservoir for bile, excreting it via the common bile duct into the duodenum when a meal containing fats is eaten. One of the liver’s most important jobs is to neutralise and excrete the toxins that we are exposed to daily, both from environmental sources and those we make within the body, such as wastes produced by gut bacteria, hormones, and general metabolic by-products.

The liver was designed to easily handle these internally produced wastes; however, our exposure to environmental toxins has outstripped the liver’s ability to adapt to this chemical onslaught. This may be associated with the increase in many common health problems, such as cancer, developmental delays, behavioural problems, hormone imbalance, and reproductive decline, all of which experts believe may be linked to exposure to environmental chemicals. Over 80,000 chemicals are used in everyday products that we are exposed to, via the food we eat, the air we breathe, our water, medications, personal care products, household cleaners, and any number of items that we have direct contact with. The health effects of these chemicals and their interaction with each other have not been investigated.

Hormone havoc

The liver was designed to effectively support healthy hormone metabolism; however, it seems to be unable to keep up with our ever-increasing exposure to endocrine-disrupting chemicals, an important group of toxins that impact hormonal and reproductive health at many levels. These include bisphenol-A (commonly found in plastics), phthalates (from cosmetics, skin creams and perfumes), and fire retardants infused into carpets, furniture and electronics. These all have the capacity to interfere with the development and health of the endocrine system. Several major studies have identified a decline in endocrine health correlated with exposure to environmental toxins. Of particular note is new research which links exposure to common environmental toxins with the catastrophic 50 percent drop in sperm count in the past 40 years, seen in Western men (from Australia, North America and Europe).

In the past 30 years, the incidence of testicular cancer in Australian men has increased by over 50 percent. This rate is far too high to be explained away by improvements in testing, with many experts believing it may be linked back to exposure to toxins in utero, during the delicate stage of foetal development when testes are being formed. The exponential rise in breast cancer has also been associated with exposure to common toxins, and at least 60 substances have been shown to cause mammary gland cancer in animal studies, including food additives, flame retardants, chemical solvents, dyes, industrial chemicals used to make rubber, vinyl and polyurethane foams, pesticides; and environmental pollutants.

There has also been a marked increase in precocious puberty in Australian children. Researchers from the Murdoch Children’s Research Institute studied 3,700 children from low socio-economic backgrounds, and found that boys were about four times more likely to reach puberty by the age of 10-11 and girls were more than twice as likely.

What is a fatty liver?

Non-alcoholic fatty liver is the leading cause of liver disease in Australia, and is estimated to effect approximately 30 percent of all Australian adults. Of those affected, up to 20 percent can go on to develop cirrhosis and more serious complications if the condition isn’t addressed.

While genetics may play a role here, fatty liver is essentially a disease of Western diet and lifestyle. It is closely associated with metabolic syndrome, insulin resistance, central obesity, elevated cholesterol levels, and cardiovascular disease.

It causes infiltration of fat deposits throughout the liver and, over time, affects its ability to function; left untreated, it can cause fibrosis of the liver and even liver cancer in severe cases. Most worryingly, the rates of fatty liver in Australian school-children are on the rise, and currently stand at approximately 15 percent. This is especially concerning when you consider the potential health impacts of a reduced capacity to metabolise environmental toxins.

Luckily, fatty liver can be reversed in most cases, although it requires long-term modification of diet and lifestyle.

Treatment for fatty liver must revolve around lifestyle interventions, including weight reduction, dietary modification, and physical exercise.

What you can do to treat your liver

Diet

The food you eat drives your liver health; a clean, wholefood diet sets the foundation for robust liver function, whereas a highly processed diet, rich in sugar, saturated fat, additives and chemicals is a recipe for disaster.

One of our biggest sources of toxin exposure is our diet, which often comes preloaded with a range of chemicals and pesticides that are delivered straight to the liver, via the gut.

Avoiding processed foods is a must, as this can contain additives, preservatives, colourings, emulsifiers, artificial flavouring … the list is endless. Plastics and various other chemicals in food packaging may also affect us.

The best way to ensure a healthy liver is to support it with a nourishing, wholefood diet that includes a high intake of vegetables, along with fruit, nuts, seeds, legumes, unprocessed whole grains, clean protein, and small amounts of healthy fat.

If you really want to minimise your exposure to toxins, consider an organic diet – or at the very least, ensure all of your food comes from whole sources, with minimal processing and that all of your fruits and vegetables are carefully washed or peeled. A wholefood diet will automatically start to improve liver function and can even reverse fatty liver, and while results may be slow, it will be worth it.

Herbs

Many herbs can be used to support healthy liver function; these should be professionally prescribed by a qualified practitioner to ensure maximum benefit.

  • St Mary’s thistle Arguably one of the most well-known liver herbs, this has been used medicinally for thousands of years. Its beneficial effects on the liver have long been recognised, and it was recommended as a treatment for liver and gall bladder complaints in some of the earliest pharmacopoeias. Over the past 40 years, intensive research has confirmed its therapeutic value in a wide range of liver disorders. It has powerful antioxidant, anti-inflammatory, and anti-fibrotic properties which all protect the liver. One of its constituents, silybin, is so powerful it is routinely used hospitals to reverse liver damage in cases of deadly death cap mushroom poisoning.
  • Turmeric This is well known as the culinary herb that lends its bright yellow colour to traditional Indian cooking. Its major constituent, curcumin, has powerful anti-inflammatory and antioxidant hepatoprotective (liver-protective) properties that have been extensively studied in diverse experimental models where it was shown to effectively prevent liver damage induced by aflatoxins (toxic mould), iron overdose, certain medications, and alcohol. Some animal studies have even found that curcumin was able to reverse cirrhosis of the liver, to some extent. Traditionally used in liver and gallbladder complaints, turmeric is known to stimulate the production of bile in the liver. Blockage of bile flow in the liver can lead to cirrhosis (scarring) of the liver. Curcumin has been shown to prevent damage caused by impaired bile flow in the liver in animal studies and to effectively induce the contraction of the gall bladder, enhancing bile flow in a human clinical trial. It also has beneficial effects on blood sugar and cholesterol levels which, when combined with its potent anti-inflammatory and antioxidant effects, may prove beneficial in the treatment of metabolic syndrome and fatty liver.
  • Globe artichoke Renowned for its bitter properties, globe artichoke has been used as a food and herbal medicine since early Greco-Roman times. It has a broad range of actions and has been traditionally been used to stimulate the digestive system, tonify the liver, and increase bile flow. Globe artichoke has many actions that protect and restore the liver: it increases production of bile and stimulates its flow in the liver; it acts as a bitter tonic, enhancing digestion and promoting effective elimination via the bowel; it has diuretic properties that increase excretion of urea and other waste products via the kidneys; and it helps to mobilise energy reserves and lower cholesterol, making it ideal for people with fatty liver and metabolic syndrome.
  • Dandelion This humble herb has a range of beneficial properties that support healthy liver function. The root has traditionally been used for gastrointestinal and liver complaints and to stimulate digestion. Animal studies have demonstrated its beneficial effects on bile production and flow, plus it has bitter, tonic, anti-inflammatory, and hepatoprotective properties. It has been shown to significantly increase detoxification activity within the liver, and to normalise liver enzyme levels and reduce liver inflammation in animal studies.

Nutrients

You may be surprised to learn that the liver needs the amino acids from protein to do its job effectively. This can come from either animal protein or a combination of plant proteins.

  • N-acetyl cysteine, glycine, and glutamine These are the stand-out ‘three amigos’ of the amino acid family, which combine nicely to support healthy glutathione activity. Glutathione is a powerful antioxidant enzyme produced in the liver that detoxifies harmful toxins so they can be excreted in the bile.
  • L-carnitine Another amino acid with an array of benefits that support healthy liver function, reduce oxidative stress, modulate inflammation, improve mitochondrial function, and play a role in the detoxification of a range of potentially toxic substances. A clinical trial has shown 2 grams of L-carnitine per day for 24 weeks led to a significant improvement in liver function, normalised liver enzymes, and reduced cholesterol, blood sugar and inflammatory markers in a group of 80 people with fatty liver.
  • Fish oils Also support liver health due to their ability to reduce inflammation and normalise blood fats. A clinical trial of 56 patients with fatty liver disease showed that 1 gram of omega-3 essential fatty acids daily for 12 months improved liver function, and ultrasound investigation also showed significantly reduced fatty deposits in the liver.

Top 10 liver-lovin’ foods

  • Broccoli
  • Cauliflower
  • Artichoke
  • Jerusalem artichoke
  • Garlic
  • Onions
  • Leafy green vegetables
  • Green tea
  • Nuts
  • Beetroot

This article first appeared in Nature & Health magazine.
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Jan
19

Revitalise your health with our Express Summer Cleanse program

Do you want a fresh start for your health after the Christmas indulgence?

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We will recommend supplements for you based on your individual needs; the average cost is $150.

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Jan
14

How to make your meals more nourishing and healing

The food we eat can either be our most deadly poison or our best medicine, and the path to wellness is more likely to be found in your pantry than on a pharmacy shelf. Why not make a few simple changes to ensure every single meal becomes more nourishing? Bondi Health and Wellness naturopath Tania Flack explains how you can.Read More

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