Q: What’s healthier: boiling or steaming?

A: Steaming, wins hands down. Vitamin C and B group vitamins are water soluble, so they’re lost from vegetables during boiling. When steaming is done properly with a tight fitting lid it really helps cut this reduction of vitamins. Vitamin C and many B vitamins are also damaged through exposure to heat. The longer the exposure the fewer the nutrients that remain in the final dish. And as steaming tends to cook vegetables more quickly, it wins on that front too.

Q: I suffer from rosacea and it seems to get worse when the sun shines. My face gets so red. Is there anything I can do?

A: Rosacea is a chronic condition that causes varying degrees of inflammation, typically on the cheeks and nose. It often begins between the ages of 30 and 50 and affects up to three times more women than men. It is more common in those who have a fair complexion.

 

Sunshine and heat can trigger rosacea, but instead of avoiding sunlight use a lightweight sunscreen containing the mineral blocks titanium dioxide and zinc oxide. Avoid chemical sunscreens as they will aggravate rosacea and only use skin care products and cosmetics that are free from chemicals, preservatives and artificial emulsifiers. (If you need help getting these natural products go to www.naturalhealthpractice.com and click on Natural Lifestyle Products.)

 

Making sure your diet is as healthy as possible will also help ease inflammation. Avoid processed food, red meat, artificial sweeteners, preservatives and colours as they can make the condition worse. Smoking, tea, coffee, alcohol and foods high in added sugar should also be avoided. If possible aim to eat an organic diet rich in fruits, vegetables and whole foods and drink between 6 to 8 glasses of water a day to help flush out toxins. But avoid tap water as it contains chlorine and fluoride, which are toxins your body will have to process.

 

You may also benefit from daily skin brushing to improve lymphatic drainage. Lymph congestion is associated with skin inflammation and a daily skin brush before your bath or shower, going towards your heart and avoiding your face, will help. Cleansing herbs, such as milk thistle or yellow dock, can also help maintain lymphatic health.

 

There may also be a link between stress and bouts of rosacea, so watch your stress levels. As far as supplements go, you may want to take a daily vitamin B complex – the B vitamins are essential for healthy skin and glowing complexion. Taking a teaspoon of cider vinegar, or a glass of lemon juice diluted with filtered water, before meals aids stomach acid production – this may also be beneficial as many people who suffer from rosacea often have poor digestion and nutrient absorption.

 

Follow the advice above, eat healthily, exercise regularly and watch your stress levels and you should see an improvement within two or three months.

Q: I’m 47 and for the last year, about ten or so days before my period, my breasts are so painful I can’t stand anyone near me. Taking evening primrose hasn’t helped much. Are there any other natural remedies I can try?

A: Breast swelling and pain, especially in the week or so before your period are normal reactions to fluctuating hormone levels. As women reach their 40s, however, this discomfort can develop into severe pain called mastalgia, where the breasts become hard and extremely painful. A mastalgia attack can last for up to ten days, and it sounds very much like you could be suffering from this. The causes are not completely understood, but mastalgia may be caused by unusual sensitivity of breast tissue due to fluctuating hormones as menopause approaches.

 

If you do experience breast pain your immediate fear would be that the pain was due to breast cancer, but in most cases mastalgia is a benign condition. You should, however, still see your doctor to rule out any potential problems. 

 

Evening primrose contains an omega 6 fatty acid with anti inflammatory properties and it can be effective for some women. If it isn’t helping, you may need a higher dose. Try to get a supplement with at least 100mg of GLA, which is also found in borage oil (see the Resources Page for a high strength GLA supplement). It’s also possible that the treatment isn’t right for you because, although older studies showed that supplementing your diet with evening primrose oil that contains GLA (gamma linoleic acid) could reduce breast discomfort, more recent studies have not backed this up. Do bear in mind though that evening primrose oil needs to be taken for about three months to be effective, so you may just need to be patient.

 

You may also be eating too many trans and saturated fats, which can block the absorption of essential fats. Trans fats from hydrogenated oils are found in processed products and saturated fat is found in red meat and dairy, so reduce your intake.

 

Then try the recommendations below:

• If you suffer from breast tenderness make sure you wear a comfortable supportive bra – one that does not irritate the nipple area as you move.
• To treat the pain put a towel soaked in hot water on the area for 15 minutes, then a cold one for 15 minutes. Do this in the morning and evening to ease discomfort.
• Make sure you get your phytoestrogens, found in foods such as soya, chickpeas and lentils.
• Cut down on foods and drinks containing caffeine. They have been shown to increase problems with tender breasts because they contain substances called methylxanthines. Methylxanthines are a family of substances found in coffee, black tea, green tea, chocolate, cocoa, cola and decaffeinated coffee, as well as in medications that contain caffeine, such as headache remedies. These methylxanthines have been linked to painful and uncomfortable breast. 
• Up your fibre intake. Research has shown that there may be a link between constipation and a painful breast condition called fibrocystic breast disease. So make sure you drink enough water and have a good intake of fibre to ensure regularity. You may also like to sprinkle some flaxseeds (linseeds) on your cereal in the morning. There is an excellent flaxseed (linseed) product that The Natural Health Practice stock, which is made from crushed organic cold milled flaxseeds – it’s all ready to eat just by sprinkling on your food.  It is called Fortiflax.
• Don’t, however, include bran in your diet. Bran can actually make things worse because it contains substances called phytates, which can interfere with the absorption of important nutrients, like magnesium and calcium.
• Vitamin E has been shown to reduce breast pain and tenderness in some studies. So eat foods rich in vitamin E, such as oats, sunflower oil, whole grains, soya oil and leafy green vegetables. You may also like to take a supplement for a couple of months to give you a kick start.
• Eat some live yogurt every day. Breast tenderness may be related to an excess of oestrogen; the beneficial bacteria in live yogurt can help to reabsorb old hormones and also to increase the efficiency of your bowel movements. Or else take a probiotic supplement like BioKult.
• Increase your intake of omega 3 fatty acids. Omega 3 fatty acids, found in fish oil and flaxseeds, have been found to relieve breast tenderness and fluid retention. Take fish oil capsules (like the Omega 3 Plus) or eat more fish or sprinkle linseeds (flaxseeds) on to your salads and soups.
• The B vitamins are of particular value if you suffer from breast tenderness because they help your liver break down excess oestrogen. Improve your intake of B vitamin foods and think about taking a B complex supplement for a couple of months.
• A number of essential aromatherapy oils, such as lavender, fennel and juniper, can encourage lymphatic drainage and help relieve breast pain by helping to regulate hormones. Massage them on your breasts putting one drop of your chosen oil on a teaspoon of carrier oil, such as sweet almond or sunflower, or use a few drops in your bath.
• The herb Ginkgo Biloba has proved to be effective. A French study showed women with PMS breast tenderness taking Gingko Biloba reported less pain that those taking a placebo. Other helpful herbs include agnus castus – to balance hormones, and milk thistle – to help your liver process oestrogen efficiently, allowing excess to be excreted (a good combination of these herbs which I use in the clinic is called Agnus Castus Plus, see the Resources Page).