Another good reason to tuck into oily fish is that more research has confirmed that its omega-3 oils can help prevent heart attacks. The study, from Harvard School of Public Health, has found that omega-3 oils can cut the risk for both men and women by 59 per cent. So eat your weekly portions of oily fish, such as mackerel and salmon, or if you don’t eat fish have a tablespoon of flaxseed oil or six walnuts a day.

This month’s case study is 40 year old Stephanie who came to the Clinic with Psoriasis

I had suddenly started developing red scaly patches over my elbows, trunk and scalp. It looked unsightly and I found it embarrassing wearing anything that exposed the affected areas. I went to my GP who diagnosed psoriasis. I actually thought it was eczema so was surprised when my GP said it was psoriasis, which I didn’t know much about. He explained that it was a non-contagious auto-immune condition, which meant my immune system was ‘attacking’ my skin cells causing the rate of cell renewal to speed up. So it manifests as a hard scaly condition where the cells are ‘stacked’ up on one another. He said it can sometimes even develop in the joints causing inflammation and pain. He prescribed me some topical creams and also an anti-inflammatory drug (called Methotrexate) to suppress my immune system and control the symptoms. I was someone who never took a painkiller for a headache, so this was quite a shock for me and I was not happy about using drugs as a treatment. However, I was desperate to get this under control so I took the prescribed course of treatment.

I spent time researching psoriasis on the internet and came across lots of useful information and I spoke to some of my colleagues at work. A friend had asked me whether I had looked into my diet because she herself had found it beneficial for her eczema. She had in fact been to see a nutritionist at a clinic in London which she recommended to me. I phoned the Dr Marilyn Glenville Clinic straight away and I chatted to a very helpful nutritionist who reassured me that psoriasis was a condition they had experience in treating. She transferred me to a receptionist who booked my first appointment. This was arranged for two weeks so I didn’t have long too wait. In the meantime I was asked to complete a detailed health questionnaire that would help the nutritionist assess me and put together a tailored diet and supplement programme. I also had to write a food diary, which really made me think about what I was eating. I thought my diet was OK on the whole, but was conscious I was drinking too much coffee and possibly not enough fresh fruit and vegetables.

 

The nutritionist recommended that I perform a mineral deficiency test (via a hair sample) before my first meeting. This would give her more information about my nutritional status as certain minerals, like zinc, play an important role in skin health and the immune system.

 

At my appointment the nutritionist really went into a lot of detail about what psoriasis was, how it starts and the treatments available. She explained that it is ‘multi factorial’ (which means there are several factors that influence the condition, including our immune system, food allergies/sensitivities and poor liver function). She went on to explain that ‘healthy’ skin cells take approximately 28 days to develop, but with psoriasis this process only takes 8 days – so the cells build up on top of one another creating a very hard, scaly effect. The reason that drugs like Methotrexate work is because it interferes with the growth of skin cells by altering the body’s use of folic acid, which is an essential vitamin for the development of our cells.  

 

The nutritional approach is to support the immune system and liver and calm inflammation in the body by modifying the diet and taking specific supplements. She did pick up on my diet containing a lot of caffeine and lacking fruit and vegetables. She explained how caffeine can interfere with the healthy function of the liver and increase the rate at which I excrete minerals out of my body in my urine. She recommended I eat more dark green vegetables which contain vitamins and minerals to support liver function and detoxification. She also recommended I eat a lot more fruit and vegetables that are red, orange and purple because these contain a compound called beta carotene, which is converted into Vitamin A (with sufficient zinc). Vitamin A is one of the nutrients that regulates and normalises skin cell turnover.  

 

The nutritionist also recommended that I get my Vitamin D levels measured because of the increasing amount of research linking low levels of Vitamin D and auto-immune disorders. She explained that there was a rising incidence of vitamin D deficiency, partly because of less sun exposure, but also because we are using skin products with SPF which naturally blocks our ability to process Vitamin D from sunlight.

 

The nutritionist went through my hair mineral analysis results which showed that I was low in zinc. She said this was not surprising as zinc is crucial for the normal functioning of the immune system and cell division. She recommended lots of zinc-rich foods I could incorporate into my diet and said that zinc is one of the minerals that can be excreted out of our body as a result of too much caffeine.

 

She put together a supplement programme I could take in conjunction with the Methotrexate, with the hope that after 3-6 months I would be on a reduced dose. She gave me a general multi vitamin and mineral together with high strength fish oil to calm the inflammation, an antioxidant containing Vitamin A, milk thistle for my liver and additional zinc. She recommended that I leave them out on the day of taking the Methotrexate.

 

At the next consultation, which was 6 weeks on, I brought back my completed diet diaries – which I must say had been very motivating and really helped me to keep on track. My skin was improving, which was such an incentive to continue – I still had the same patches on my body but the redness and hard scales had definitely reduced. I had stopped using the topical cream and had already cut my dose of Methotrexate, which was amazing.  

 

The results of my Vitamin D test were back and it showed I had incredibly low levels – almost off the bottom of the scale – so the nutritionist added an extra supplement. It was in liquid form, taken under the tongue every morning.

 

Another 6 weeks on and I barely recognised myself! The patches of psoriasis had almost disappeared – in fact it had gone altogether from my scalp. I had so much more confidence in my appearance and I no longer felt like I had to cover myself up. I also had more energy, which I had never really thought about as being a problem, but following this new improved way of eating made me realise that I hadn’t been functioning on all four cylinders for a long time.

 

I was really enjoying my new diet and not missing the coffee at all – although I was allowed 3 cups a week as a treat. I was actually craving broccoli if I went more than a day without it, which I never thought would be possible! Thank you to the nutritionist and all the team at The Dr Marilyn Glenville Clinic for helping me to get my health back without having to take drugs the rest of my life.

 

Marilyn’s Comment

 

This is such an inspiring case and another example of how powerful nutrition is. As we saw Stephanie was naturally very distressed suffering with psoriasis and, although she initially wanted to deal with the symptoms as quickly as possible, she knew the drugs would only be suppressing her condition and not dealing with the cause.   

 

Stephanie has been able to manage her skin condition through eating a better diet and taking supplements and the improvement was significant in a short space of time. Six months on and she still remains largely symptom free and when she does have a flare up she knows why. She has managed to come off the Methotrexate, but she did this with the guidance of her GP who was supportive and encouraging of her that she had managed to help herself naturally.

 

If you would like to find out more about our clinics and the tests mentioned, then please see the Resources Page.

There is no doubt that a crucial but often over looked natural way to prevent illness is good hygiene. It is important to wash your hands regularly and keep your living and working environment as clean as possible and the feature below will give you all the good hygiene rules you need to protect your health and the health of your family.

Hand washing

Hand washing is a simple habit — one that requires minimal training and no special equipment. Yet it’s without doubt one of the best ways to avoid getting sick. This is because throughout the day you accumulate germs on your hands from a variety of sources, such as direct contact with people, contaminated surfaces, foods, even animals and animal waste. If you don’t wash your hands frequently enough, you can infect yourself with these germs by touching your eyes, nose or mouth. And you can spread these germs to others by touching them or by touching surfaces that they also touch, such as doorknobs, towels and taps.

 

Infectious diseases that commonly spread through hand-to-hand contact include the common cold, flu and several gastrointestinal disorders, such as infectious diarrhoea. Inadequate hand hygiene also contributes to food-related illnesses, such as salmonella and E. coli infection. According to the Centres for Disease Control and Prevention in the US, as many as 76 million Americans contract a food-borne illness each year. Of these, about 5,000 die as a result of their illness. Others experience the annoying symptoms of nausea, vomiting and diarrhoea.

 

Keeping your living and working environment as clean as possible

If you don’t keep your living and working environment as clean as possible you can also infect yourself with germs. This does not mean creating a sterile environment, as exposure to germs is part of life, but the risk can be minimised by following the suggestions below:

 

Kitchen hygiene

Although the kitchen sink harbours 100,000 times more germs than a bathroom or toilet, most people consider the later to be the most contaminated part of the house. To keep your kitchen as hygienic as possible:

 

– Wash hands thoroughly before touching food. This is even more important after having touched a pet or used the toilet. Use waterproof plasters to cover cuts.

– Make sure that the sink and surrounding areas are cleaned regularly.

– Keep the fridge at a constant temperature of between 0 and 4°C and clean it, as well as cupboards, as often as possible. Put raw meat in a dish or on a plate.

– Always check that cleaned surfaces such as worktops and fridges are thoroughly dry before putting food down.

– Wash and disinfect the bin and the area around it (in case of spatters). Bins contain high concentrations of bacteria so it is important to empty them every day and to wash them regularly.

– Towels and cloths and sponges used in the kitchen should be changed frequently and always washed carefully. The survey mentioned previously showed that, while one in three people changes them every day and 57% at least one a week, 21 million Europeans (7%) only change kitchen linen if it is really dirty or when they think of it.

 

Bathroom hygiene

The warm and damp atmosphere of a bathroom encourages bacteria growth. Soapy water loaded with bodily bacteria collects in thin layers on the surfaces of the shower, the bath and the shower curtain. If the curtain is made of fabric then it may be machine-washable at a low temperature.

Face flannels are popular, but their almost constant humidity makes them an ideal breeding ground for germs. As a result, they should be changed regularly and be preferably made from thin material that dries quickly.

 

Handy tips

– Clean and disinfect baths, sinks and toilets regularly

– Don’t forget doors, handles, toilet rims and taps

– Hang towels up to dry after use

– Give each family member their own towel

– Air the room regularly to help disperse steam

 

Dust mites

House dust is a significant source of allergens (substances responsible for causing allergic reactions in some people) of which dust mites are the most important. Dust mites are tiny animals, invisible to the naked eye, which live in fabric, wool and feathers. Dust mites love heat and humidity. They eat the tiny bits of skin that humans shed every day (desquamation). They are often found in pillows, woollen blankets, cuddly toys, etc. Dust mites are found everywhere, even in really clean houses. By reducing their numbers, or containing their presence, allergic reactions become less severe or non-existent. There are several ways of dealing with dust mites, which are often best combined:

–          washing at high temperature, i.e. above 55°C 

–          controlling their development by reducing the humidity and heat in a room so that dust mites find it hard to survive and multiply

–          reducing the areas of fitted carpets in a home.

 

Clean work surfaces

Good hygiene is just as important at work as it is at home and the same rules apply. Clean work surfaces regularly paying particular attention to objects, such as telephones, water coolers and so on, that are used by large numbers of people. In fact, a growing body of research suggests that computer mice and keyboards are prime breeding grounds for germs. In January, the U.S. Centers for Disease Control and Prevention reported that a norovirus outbreak, at a Washington D.C. elementary school that sickened more than 100 children, may have been spread through contaminated computer equipment.

 

Other research has detected a host of different, potentially disease-causing germs on everything from doorknobs to light switches to lift buttons to petrol pumps.

 

E coli infection

Taking the above precautions in your living and working environment, in particular the kitchen, can have a dramatic impact on your health. Food poisoning hits the headlines when people come down with salmonella poisoning from eating at the local fast-food outlet. But still, about 20 per cent of the yearly millions of cases of food-borne illness start in the home, where you have complete control over the cooking and cleaning.

 

Food-borne infections – illnesses spread through food or beverages – occur when micro-organisms (such as bacteria, viruses or parasites) enter your gastrointestinal tract, causing nausea, vomiting, abdominal cramps and diarrhoea. In 1982 the bacteria E. coli became a household name after dozens of people became sick from eating E. coli O157contaminated hamburgers at a restaurant. Since then, most E. coli O157 infections have been traced to eating undercooked ground beef.

 

Knowing how E. coli is spread, what foods may carry the bacteria, and how to handle your food safely can help you avoid getting sick. Undercooked, contaminated ground beef isn’t the only source of E. coli O157 infections. You can also get sick from consuming contaminated dry-cured sausage, salami, undercooked roast beef, chicken, fish, poultry, unpasteurized milk, apple juice and apple cider.

 

Once the harmful types of E. coli enter your body, they attach to the cells lining your intestine and begin to multiply. As the bacteria grow in numbers, they release toxins that damage the lining of your intestine, causing cramping and diarrhoea. Protect yourself by taking proper food safety precautions. For example, never eat undercooked or uncooked meat or poultry. Always wash any kitchen surfaces that have had uncooked meat on them, not just to protect against flu but also to protect against other things that can make you sick, such as salmonella bacteria. Separate raw meat from cooked or ready-to-eat foods. And don’t use the same cutting boards, knives, or utensils that are used on uncooked meats on other foods.

 

Proper hand-washing techniques

Good hand-washing techniques include washing your hands with soap and water and apparently singing two verses of ‘Happy Birthday to You’ to time yourself that you have washed them for long enough. 

 

Antibacterial soaps have become increasingly popular in recent years. However, these soaps are no more effective at killing germs than are regular soap and water. Using these soaps may even lead to the development of bacteria that are resistant to the products’ antimicrobial agents — making it even harder to kill these germs in the future. In general, regular soap is fine. The combination of scrubbing your hands with soap and rinsing them with water loosens and removes bacteria from your hands.

 

Follow these instructions for washing with soap and water:

 

–          Wet your hands with warm, running water and apply liquid or clean bar soap. Lather well.

–          Rub your hands vigorously together.  

–          Scrub all surfaces, including the backs of your hands, wrists, between your fingers and under your fingernails.

–          Rinse well.

–          Dry your hands with a clean or disposable towel.

–          Use a towel to turn off the tap.  

 

When should you wash your hands?

 

Although it’s impossible to keep your bare hands germ-free, times exist when it’s critical to wash your hands to limit the transfer of bacteria, viruses and other microbes. So, always wash your hands:

 

• After using the bathroom
• After changing a nappy — wash the nappy-wearer’s hands too
• After touching animals or animal waste
• Before and after preparing food, especially before and immediately after handling raw meat, poultry or fish
• Before eating
• After blowing your nose
• After coughing or sneezing into your hands
• Before and after treating wounds or cuts
• Before and after touching a sick or injured person
• After handling rubbish
• Before inserting or removing contact lenses
• When using public toilets, such as those in airports, train stations, bus stations and restaurants.

 

Children need clean hands, too. You can help your children avoid getting sick by insisting that they wash their hands properly and frequently. To get children into the habit, teach by example. Wash your hands with your children and supervise their hand washing. Place hand-washing reminders at children’s eye level, such as a chart by the bathroom sink for children to mark every time they wash their hands. Tell your children to wash their hands for as long as it takes them to sing their alphabet or Happy birthday twice. This works especially well with younger children, who may rush when washing their hands.

 

Hand washing is especially important for children who attend day care. Children in day care are at greater risk of gastrointestinal diseases, which can easily spread to family members and others in the community. To protect your child’s health, be sure your day care provider promotes sound hygiene, including frequent hand washing. Ask whether the children are required to wash their hands several times a day — not just before meals. And make sure the sink is low enough for children to use, or that it has a stool underneath so that children can reach it. Note, too, whether nappy changing areas are cleaned after each use and whether eating and nappy areas are well separated.

 

To sum up hand washing doesn’t take much time or effort, but it offers great rewards for you and your family in terms of preventing illness. Adopting this simple habit today and encouraging those you care about to do the same is a powerful way to help protect your health.