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Content for this Issue:
Introduction
It's Easy To Blame Our Parents by Jane Thurnell-Read
The Importance of Fish Oils
Benefits of Mercury-Free Marine Oils
Here's what a fish-oil supplement can do for you:
Suppliers
References
Recommendations
Alex Christie Practise Locations
More Health related information
Brochures available to download
Further Resources of interest
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Introduction
Hello and welcome to my February newsletter. I wanted to touch on some mental / emotional issues this month as February has presented us with weather changes from snow to sunshine and people’s emotions seem to have been as variable and extreme.
One thing it is very easy to slip into is blame. And of course who are the first people we blame when things don’t go right in our lives? Usually we start with our parents. I wanted to share this article by Jane Thurnell-Read on blaming parents to give you some food for thought. You can of course replace parents with siblings, or husband / wife, or mother-in-law etc. Let us start with the time-old favourite of parents. And I would add just this to Jane’s article. Does it make you feel positive and powerful when you act the victim, or would you feel better if you took responsibility and control for what is happening in your life? My own experience is that I feel much better if I take responsibility for what is happening and decide to take positive action.
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It's Easy To Blame Our Parents by Jane Thurnell-Read
It’s easy to blame our parents for how we are:
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How can I be successful and happy when my father always told me I wouldn’t amount to much?
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My mother was never a role model for a happy, healthy woman.
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No one ever showed me love when I was a child, so how can you expect me to have good relationships now?
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I was sexually abused so everything’s wrong with my life now.
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No one ever expressed emotions in our family; they still don’t, so don’t expect me to be demonstrative.
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My brother was always the favourite, so no wonder I’m insecure.
Does any of this sound familiar? May be not those exact words, but do you find yourself justifying who and what you are by what your parents did or didn’t do? It’s easy, because it allows us not to make any effort to change, but it’s hard because it means we stay where we are – in our pain and anger.
But stop a minute and think: if you’re blaming your parents for how you are, you have to blame their parents for how they are. It’s not logical to say they’re to blame for how I am and for how they are.
Does it mean that none of you have any independent action? It may be so, that nothing will change, that they are as they are, and that you are as you are, and that if you have children you will visit it all on them.
Does that let them off the hook? Does it mean that you have to forgive them? Not necessarily, but if you want to change things, you need to accept what they did to you and move on. Staying angry with them forever will hurt you at least as much as it hurts them.
How can you move forward? One thing you need to do is recognise that you did and do have choices. Take this example:
Two very different fathers, but two identical sons. This suggests that whatever the background we still can make some choices about how we react to childhood events.
But we can also do more than that. We don’t have to accept the messages – either by copying them wholeheartedly or by reacting against them. Think of the childhood messages you got. Here are some hints to get you started – what did your parents say:
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You’ll never …..
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You’ll always …..
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Men should/can’t …
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Women should/can’t ..
When you’ve worked out a few of the messages, take just one. Think about how you can change the message. Here are some examples:
You’ll never be any good.
List all the things you are good at. Ask friends and supportive loved ones for ideas if you can’t think of many yourself. Put them on notes and stick them round the house so you can see them, or write them in a book and read it first thing in the morning or last thing at night.
Women can’t be good at mechanical things.
Do a web search to find women who are. Enrol in a class.
You’ll always be fat. It runs in the family.
Look at the research about how effective exercise and good diet is in maintaining a good shape. Ask your slim friends if any of them have fat parents. Get yourself a personal trainer.
You’ll never amount to much.
Take the Bach flower remedy Larch for confidence. Find a therapist to help you. Spectrum offer highly skilled therapists throughout the UK who are dynamic, hands-on and person-centred. Phone them and ask for a therapist in your area if you feel it would help you work through negative patterns.
I’m not saying it’s easy. You have to keep working at it. Take one small part of the messages and focus on that. It may be hard work, but isn’t it a better alternative than locking yourself into a future that’s determined by the past. How long have you been an adult? How long where you a child? How many more years have you got to live? Live them as a strong adult not a hurt child.
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The Importance of Fish Oils
Next I wanted to write about why fish oils are so good for you. There is a lot of confusion about oils. Vegetarians want to take flax oil, but this is not as good as fish oils as it lacks the EPA that keeps our cell walls supple and healthy. Find out how you can ensure you convert the ALA to EPA if you are vegetarian and taking flax oil. Cod liver oil should not be taken over extended periods of time for the following reasons.
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It is the richest source of vitamins A and D. Just one teaspoon has 4,500 IU of A, for instance, and the standard dose is one to three teaspoons a day. The capsules contain less oil, but the vitamin can still add up, especially on top of the amount you get from foods and from a multivitamin, if you take one. Recent studies have found that as little as 6,000 IU of vitamin A daily can interfere with bone growth and promote fractures. And women of childbearing age should not exceed 10,000 IU of vitamin A because of the risk of birth defects. Too much vitamin D can also be toxic.
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Cod liver oil is made from livers, of course. The liver is a filter, so toxins (such as PCBs) get concentrated there. Thus cod liver oil is more likely to be contaminated than other fish-oil supplements.
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Benefits of Mercury-Free Marine Oils
Who knew that fish oil, spoon-fed to reluctant Depression-era kids for its vitamin D content, would emerge as one of the best supplements for boosting overall health?
In the last 30 years research has focused on a family of essential fatty acids (EFAs), fats that your body needs daily but can't make itself, called omega-3s. The healthiest of all dietary fats, omega-3s have been shown to ease joint pain, protect the heart, sharpen memory, and improve mood—and they might even keep your skin looking younger.
Years ago, people got omega-3s from game meats, grass-fed beef, leafy greens, and, especially, fish. But today's fast and processed foods have nearly squeezed omega-3s out of the diet. They've been replaced by large amounts of omega-6s, another family of EFAs found in, for example, corn and safflower oil, grain-fed beef and poultry, partially hydrogenated oils, and fried foods. Too many omega-6s promote inflammation and disease. (The healthiest ratio of omega-6s to omega-3s is less than 4 to 1, but these days most Americans eat between 10 and 20 to 1.)
The best way to restore a balance between these fats is to replace some of the omega-6s in your diet—partially hydrogenated fats especially—with omega-3s and take a fish-oil supplement
Smart Fish Choices
Fish is an excellent source of omega-3s, but it's important to choose wisely. Salmon has the highest concentration, but opt for wild Alaskan over farmed; wild fish don't present a PCB risk, and recent studies have shown wild salmon to be higher in omega-3s. Mackerel, herring, and sardines are also great sources of omega-3s.
Cooking methods matter, too. Eating baked or broiled fish reduces the risk of stroke by about one-third, according to a study by Dariush Mazaffarian, M.D., of the Harvard School of Public Health. Eating deep-fried fish, however, increases the risk. That's probably because restaurants use oil that's rich in pro-inflammatory omega-6s and trans fats.
The list below shows the amount of omega-3s per 3.5-ounce portion of fish.
Salmon (Alaskan, wild) 1.8 g
Anchovy (European, canned) 1.7 g
Sardines (Canned) 1.4 g
Herring (Atlantic, pickled) 1.2 g
Mackerel (Atlantic, cooked) 1.0 g
Trout (Rainbow, farmed) 1.0 g
Body/mind benefits of fish oil
Omega-3s have a number of essential functions in your body. They help regulate the immune system, maintain heart rhythm, influence neurotransmitters in your brain, and even turn some genes on and off.
There are two omega-3s at work in fish oil: EPA (eicosapentaenoic acid), which may help in depression, and DHA (docosahexaenoic acid), which is critical for healthy brain function. Most supplements have both, though some contain mainly EPA and some contain mostly DHA.
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Here's what a fish-oil supplement can do for you:
Optimize health Fish oil can help you maintain overall health and prevent chronic illness. If you're already in good health, approximately 180 mg of EPA and 125 mg of DHA daily (one or two capsules of a standard 1 gram supplement) is generally recommended.
Reduce inflammation.
The omega-3s can help with a number of inflammation-related diseases. They boost the body's levels of resolvin E1, a particularly potent anti-inflammatory compound, and inhibit the activity of enzymes that break down cartilage in osteoarthritis.
People with minor aches and pains might benefit from 3 to 5 grams daily. For those with more serious arthritis or other inflammation-related diseases, like rheumatoid arthritis and lupus, even higher doses are often recommended; work with a nutritionally minded physician.
Fish oil has also proven helpful for overuse injuries. For the past several years, the Danish Olympic team has given its athletes fish oils along with gamma-linolenic acid (GLA, an omega-6 plant oil that acts like an omega-3) to help them quickly recover from inflammation. They use about 600 mg each of omega-3 fish oils and GLA daily.
Heart tonic Omega-3s benefit the heart by thinning the blood, lowering triglyceride levels, and reducing heart-rhythm abnormalities called arrhythmias. Dozens of studies have found that fish-oil supplements or diets high in fish reduce the risk of heart attack. In fact, the FDA recently began allowing companies to promote omega-3s as a way to reduce the risk of heart disease.
A standard 1 gram dosage is useful for prevention. For someone with existing heart disease, 3 to 5 grams daily is a typical dose. However, consult with your physician if you're taking a blood thinner or a medication to regulate heart rhythm; fish oils may decrease your medication requirements.
Boost mood.
The omega-3s influence how cells communicate with each other, particularly in the brain. Andrew L. Stoll, M.D., a psychiatrist at the Harvard Medical School and author of The Omega-3 Connection, has found that fish-oil supplements often lead to striking improvements in both depression and bipolar disorder. His studies have used up to 9 grams daily of a high-EPA supplement.
Resist wrinkles.
Several studies have found that omega-3s can reduce sun-related skin damage from sunburn, a leading cause of wrinkles.
Buying basics
Fish oil has improved in both healthfulness and palatability since the 1930s. Contamination by heavy metals such as mercury and industrial chemicals like PCBs, found in many fish, appears to be a non-issue with today's fish-oil supplements. Both a 2005 study published in Archives of Pathology and Laboratory Medicine and a 2003 report by the independent testing group ConsumerLab.com found no contaminants in 41 national brands. Since supplements are not regulated, look for reputable brands that offer results of third-party testing, such as Carlson Labs and Nordic Naturals (see page 130 for buying information).
Most supplements today are made from a variety of cold-water fish, which allows manufacturers to determine the amounts of EPA and DHA. A typical supplement—which may be labelled “fish oil,” “omega-3,” or “EFAs”—comes in easy-to-swallow gel caps.
Many brands also offer liquid form; taking it by the teaspoon is more practical for conditions that require high doses, such as severe osteoarthritis. To make it more palatable, some brands add mild citrus flavouring to the oil. If you take a liquid form but find it hard to swallow, try mixing it into a fruit smoothie. Just don't cook with fish oil—heat quickly breaks it down.
While a certain amount of “fishiness” is natural, be wary of supplements that have a rank smell; this likely means that the oil is rancid. To keep fish oil fresh, store it in your refrigerator.
Safety check
Fish oils are very safe, and well tolerated by most people. The one common side effect is burping; this tends to subside when fish oil is taken with food, and often disappears with time. For some people, simply switching brands can solve the problem.
Fish oil may increase antioxidant requirements in the body, so it's best to take a multivitamin with vitamin E.
High doses of fish oil can have blood-thinning properties and should be used with a physician's supervision if you're taking a blood thinner like aspirin, warfarin, or clopidogrel.
Contributing editor JACK CHALLEM is a nutrition writer based in Tucson, Arizona. His latest book is Feed Your Genes Right.
Omega-3s for Vegetarians
If you're a strict vegetarian, taking fish-oil isn't an option. But there are other choices.
Flaxseed oil is the most common vegetarian source of omega-3s. It contains alpha-linolenic acid (ALA), the “parent molecule” of EPA and DHA. Theoretically, your body should convert ALA to the more potent EPA and DHA, but recent findings suggest that many people aren't always efficient at this conversion.
Why not? It may be age related; typically, the ability to convert ALA to EPA and DHA deteriorates as you get older. Trans fats further interfere with this conversion. If you have a habit of eating fried or processed foods (loaded with trans fats), don't assume your body is going to make its own EPA and DHA. People with diabetes may also be unable to convert ALA.
To boost the chances of converting ALA to EPA and DHA, take a good multivitamin/ multimineral supplement. The enzymes responsible for the conversion depend on vitamins B3, B6, and C, magnesium, and zinc.
Another option is DHA supplements derived from algae. And, as a vegetarian, you should be eating plenty of ALA-rich spinach, arugula, and dark lettuces.
If you suffer from persistent inflammation, consider adding supplements of gamma-linolenic acid (GLA), an omega-6 oil that functions more like an omega-3. It's obtained from sources like black currant, borage, or evening-primrose-seed oils
One of the best omega 3 oils you can get is Eskimo by Nutri. This has been tested and showed zero toxicity. I suggest the bottled oil as the capsules are small and you need to take 9 in order to get 1000mg, whereas one teaspoon of oil gives you the same. It tastes quite nice, and I am fussy about the taste of oils!
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Suppliers
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Nutri phone 0800 212 742
- Patrick Holford, Food is better Medicine than Drugs, 2006, Piatkus books (available from Amazon.co.uk
)
- The Adam & Eve Diet, Roderick Lane and Sarah Stacey, 2002, Hodder & Stoughton (available 2nd hand from Amazon Marketplace) – this tells you which diet best suits your metabolic type and best helps you reach and keep your ideal weight.
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References
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Recommendations
- Books: Your Healthy Child with Homeopathy, by Tricia Allen, Metro Publishing (available from Amazon.co.uk). This book will enable you to treat the whole family.
- Helios Remedy Kits: Available from Helios Homeopathic Suppliers, 8 New Row, London, WC2N 4LJ . Phone 7379 7434, Or from Neal’s Yard Remedies, or www.helios.co.uk
- Chiropractor/Acupunturist: Stephanie Wright, Fulham, 07963 974627
- Vaccinations: Become Informed. The Informed Parent will let you know the dates and venues of talks on what vaccinations really do to your children. If you have or are going to have children and you want to find out how to safeguard their health this is an absolute must. Phone 01903 212 969.
- Spectrum Therapy Organisation 020 8341 2277
- Want to Study Homeopathy at the College of Practical Homeopathy? The College of Practical Homeopathy (UK) Ltd, located in North London, is the leading Vocational Homeopathic Training College for people who wish to become professional homeopaths. Cph provide full time and part time courses, post graduate courses in Homeopathy, Iridology, Supervisors Training and graduate seminars. To speak to Pauline about their courses Phone 020 8445 6123, email pauline or visit the Cph web site.
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Alex Christie currently practises from:
Barnsbury Clinic and Neal's Yard Remedies Clinic. Times and locations are listed below.
Alex Christie
Neal's Yard Remedies Clinic
112 Marylebone High Street,
London,
W1U 4SA
Consultation Times: Tuesdays 10.15 am - 7.30 pm
(Tel: 020 7935 0656).
E-mail: marylebone@nealsyardremedies.com
Click her for directions and maps to the above locations.
Not local but think I can help? Feel free to email me for an online consultation instead.
Barnsbury Clinic
5 Belitha Villas, Islington, N1
1PE
Consultation Times: Wednesdays and Thursdays 9.00 am - 7.00 pm
(Tel: 020 7609 1352),
E-mail for a consultation
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More Health related information
Visit my web site for more information
Find out more about Homeopathy
Find out more about Homeopathic consultation and treatments
Not sure if I can help? View some of my case histories
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Brochures available to download (acrobat format)
Download my Allergy Brochure
Download my Candida Brochure
Download my Homeopathy Brochure
Download my Brochure on Stress & Emotion Management
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Further Resources of interest
Relevant Resources
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Once again may I take this opportunity to thank you for your continued interest, and I look forward to staying in touch with you regularly.
Remember, if you would like me to cover any specific topic, please e-mail me and I will try and do so in one of our future newsletters.
Yours in health,
Alex Christie
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Contact me via email
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