Heartburn can make your chest feel like it is on fire. Symptoms include a burning sensation, chest tightness and a feeling of warmth sweeping your throat. Because the symptoms can mimic a heart attack if the pain is intense doctors advise that you visit your doctor or an emergency room immediately.

Heartburn is really just a teaspoon or two of stomach juice back washing up from your stomach and into your oesophagus – the tube that carries food from your mouth to your stomach. This teaspoon of stomach juice contains hydrochloric acid and this acid can burn the tender lining of your oesophagus. Acid reflux – as it is also known – can cause deep ulcers, lead to narrowing or obstruction of the oesophagus and cause bleeding. For millions of people heart burn is an unwelcome experience and sales of antiacids to help them cope increase every year.

 

Women are just as prone to heartburn as men and if you’re pregnant the odds can be as high as 1 in 2 that you will experience acid reflux by your third trimester. Pregnancy increases your risk of heart burn because higher hormone levels relax the muscle that is supposed to keep stomach acid where it belongs, while your growing baby presses upwards on your stomach.

 

If you aren’t pregnant, heartburn can be caused by your own diet and lifestyle habits. A fatty diet, too much alcohol, smoking and even mints and chocolates can weaken the muscle that controls the opening between your stomach and oesophagus, called the esophageal spincture. Being overweight – especially around the middle – and wearing tight clothing can also make this muscle work less efficiently.

 

Experts also believe that meal times and meal size play a part. If you eat a large meal quickly and then lie down you are asking for a trouble. A full stomach puts pressure on the oesophageal spincture and lying flat makes it easy for acid to flow backward. Other causes include straining while coughing, constipation, aspirin and certain prescription drugs.

 

If you are in a lot of pain and need quick relief a chewable or liquid antacid will do the trick but I don’t recommend long term use of antiacids because they don’t treat the underlying cause which is most likely to be your diet and lifestyle habits.  There is a natural alkalising supplement (containing sodium bicarbonate) rather than a conventional antacid that I use in the clinic which is called Bio-carbonate (see the Resources Page) but it is still better to address the cause in order to get long term relief.

 

Natural ways to soothe the pain

 

Choose foods carefully: Certain foods and drinks can make reflux worse and so they should be avoided. Foods that irritate the oesophagus and make the burning sensation worse include chocolate, peppermint, spearmint, foods rich in saturated and transfats and coffee, both decaffeinated and regular. Citrus juices and fruits, tomatoes, tomato juice, spicy dishes and onions are healthy foods but for some people can also aggravate the problem so they should be eaten with caution.

 

Eat early: Sitting down to dinner at least three hours before you go to bed will ensure that your stomach isn’t full when you go to sleep. When you lie down stomach acid flows more easily into your oesophagus but if your stomach is empty there is less acid there.

 

Eat little and often: Eat five or six meals and snacks a day instead of three big ones. There is less pressure to cause reflux this way.

 

Lose excess weight: Even losing just a few pounds can significantly alleviate heart burn because the extra weight around the middle squeezes the oesophagus and stops it tightening as it should which makes reflux worse.

 

Quit smoking and cut down on alcohol: If you haven’t already, quit smoking because smoking is a well known cause of acid reflux. Alcohol can also make the spincture muscle work inefficiently and irritate the oesophagus. One of the first things your doctor may advise you to do if you suffer from heartburn is cut down or eliminate alcohol completely.

 

Loosen your belt: Tight belts, waistbands or girdles can increase the pressure on the abdomen and make reflux worse.

 

Lie on your left: Studies show that if you must lie down after a meal it is better to lie down on your left side. Experts speculate that this is because lying on the right side puts the junction of the stomach and oesophagus lower than the gastric pool in the stomach so it is easier for acid to seep into the oesophagus.

 

Organic milk: Another common natural remedy to relieve heartburn is milk. The basic nature of milk counteracts the acid and coats the oesophagus to bring natural relief straight from your fridge.

 

Ginger tea: Try herbal teas, like ginger tea, that soothe and aid digestion.

 

Papaya: This contains papain, an enzyme that can naturally soothe your stomach.

 

Review your medication: If you are taking aspirin, prescription medication for asthma or heart conditions these can all cause heart burn. Talk to your doctor about other options available.

This month’s case study is 33 year old ‘Natasha’ who came to the Clinic with hayfever

It was that time of year again! I was beginning to sneeze and suffer with very itchy eyes. The hayfever season seems to come around quicker every year! I was fed up with taking anti-histamines because not only did they make my throat feel dry, they weren’t really having such a powerful effect as they had in previous years.

 

I was coming home on the train from work one night and was reading an article on hayfever and how it can be linked to our diet and nutritional status. This was totally new to me as the doctor had never mentioned this and merely prescribed me stronger and stronger anti-histamines. The article was very inspiring so I decided to pursue this and book an appointment with a nutritionist. A colleague at work had been to see someone at The Dr Marilyn Glenville Clinic and she highly recommended I contact them so I decided to phone.

 

I spoke to a nutritionist before booking the appointment to make sure it was definitely something they could help me with. She was very knowledgeable and reassured me to book my first consultation. She recommended that I perform a food intolerance test combined with an inhalant allergy test to detect exactly which pollen or grass I was reacting to. The test kit came out within a couple of days and I went to my nurse who drew the blood and then I returned the kit to the lab in the envelope provided – it was all very straight forward. I was also sent a comprehensive questionnaire that I completed and returned before my first appointment. This gave me the opportunity to tell the nutritionist exactly why I was coming and what I was eating and drinking on a daily basis! This was the most shocking part as when I wrote down my daily intake I soon realised that there was far too much sugar and not enough fresh fruit and vegetables. I thought it better to be honest so the nutritionist could help me more!

 

At my first consultation the nutritionist talked through my questionnaire in detail and asked about my health, symptoms and medical history and what medication I was taking. I explained that my main concern was hayfever but I did get abdominal bloating more often than not. The only medication I was taking was the anti-histamine but I explained that it was not actually working that effectively, plus they were making me feel unwell.

 

She explained that even though most people associate hayfever with an allergy to pollen, other factors including pollution from living in the city and our diet can be a contributory factor. If our immune system is also weak it allows us to be more susceptible to these allergenic substances. The reason we sneeze and have itchy eyes is due to the release of a chemical substance called histamine which certain cells (mast cells) release in response to an inhaled/ingested allergen and this reaction is heightened if our nutritional status is poor. So, anti-histamines are not addressing the root cause, but merely blocking the production of histamine to stop the symptoms. I wondered why my doctor had never explained this to me.

 

Many foods can trigger histamine release, particularly wheat and dairy which have also been implicated with hayfever. Although there is no real evidence, it is interesting to note that pollen, wheat and milk are all originally grass products. Modern day wheat is also high in protein which can irritate the digestive system and dairy in itself is mucous forming and best avoided. She explained that avoiding wheat and dairy for a short time should also help with my bloating.

 

The nutritionist went through the results of my allergy test which identified a mild reaction to wheat and cow’s milk and a strong reaction to birch and oak tree and pollen.

 

She also talked to me about the importance of eating fresh fruit and vegetables to get a good intake of antioxidant vitamins and minerals, A, C, E, selenium and zinc as these are important to strengthen the immune system and fight off free radicals which are generated by everyday living and can damage our cells. Vitamin C is also natural anti-histamine, which helps to dampen down the histamine release from the mast cells. My diet was definitely lacking in these foods so she gave me lots of ideas of how to incorporate fruit and vegetables on a daily basis.

 

She talked about the link between hayfever and a condition called ‘leaky gut’ or ‘intestinal permeability’ whereby undigested food particles get into contact with the bloodstream, prompting the immune system to be alerted and the mast cells to produce more histamine. She felt this was relevant to me even more so because of my digestive problems. She recommended I perform a simple urine test to establish whether I did have this condition. 

 

The nutritionist prescribed several supplements including a high strength multi vitamin and mineral, antioxidant (Vitamins A, C, E, and the minerals selenium and zinc) together with extra Vitamin C. She also gave me a special formula containing a compound (bioflavonoid) quercetin. Quercetin apart from being an important antioxidant works by stabilising the mast cells thereby reducing the histamine release and reducing the symptoms associated with hayfever. She also prescribed some potent herbs which have natural histamine lowering properties. She did explain that I couldn’t take the anti-histamine supplements alongside the prescribed medication. I was happy to stop these because they were ineffective – I think my body had become resistant to them.

 

I found it was easier than I first imagined to go without wheat and dairy. Within a week my bloating had almost disappeared and I felt so much lighter than before. Eating my fruit and vegetables just became second nature after a couple of weeks and I couldn’t believe what I had been missing out on.

 

The nutritionist asked me to go away for 4 weeks and then come back for a follow up consultation. In this time, my symptoms were so much better. The itchy, watery eyes was the first thing I noticed improving and my sneezing was certainly less frequent. Altogether though I felt less tired because I was sleeping better because I was no longer sneezing through the night! I was enjoying the diet and feeling much better for including more fresh food and cutting back on the sugar.

 

When I went back, the nutritionist was very pleased with my progress but advised I follow the supplement regime three months ahead of the hayfever season as I would gain even more benefit. This was really encouraging because I thought, if I was feeling so much better within just one month, next year I hopefully wouldn’t have any symptoms!

 

My test results showed that I did in fact have a ‘leaky gut’ and she gave me a special nutrient called glutamine to heal the lining and desensitise me further to the allergenic substances.

 

I’m so happy not to be pumping myself full of anti-histamines and actually taking control of my health and wellbeing. If had known there was a connection with nutrition and hayfever I would have contacted the Dr Marilyn Glenville Clinic sooner!

 

 

 

 

 

Marilyn’s Comments

 

Natasha’s story is a good example of how important it is to actually find out the root cause of our condition rather than just taking medications which simply mask symptoms. It is often the easy option to take a ‘pill’ when you are feeling so unwell. However, if you prepare in advance, rather than waiting for the symptoms to arise you should be able to deal with your symptoms naturally. Natural remedies can take up to 3 months to take full effect so the key is to keep going and not give up! Of course sometimes drugs are needed, but if you can help yourself by changing your diet and taking supplements it will be better for your general health in the longer term.

 

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

Osteoporosis is a decrease in the amount of bone density to the point where fractures easily occur. It is far more common in women than men, occurring in 1 in 2 postmenopausal women in the UK. Osteoporosis is responsible for around 200,000 fractures each year in the UK, and approximately 40 deaths per day. Osteoporosis is considered a ‘silent’ disease – one that is associated with few if any warning signs in the early stages. Therefore, by the time a bone fracture occurs, the disease is often quite advanced and the fracture is often the diagnosis.  Preventing osteoporosis is preferable to treating it. So, what can you do to prevent osteoporosis?

First of all you need to be aware of the factors that contribute to the development of osteoporosis. These include:

• Heredity
• Premature menopause
• Sedentary lifestyle
• Lack of exercise
• Smoking
• Irregular menstrual cycles
• Being underweight
• Digestive problems.

Eating a healthy diet, rich in bone building calcium and magnesium, and getting plenty of exercise are essential for keeping osteoporosis at bay as is avoiding smoking and passive smoking. But making sure your digestion in is peak condition is just as vital. This is because if your digestion is poor your bones won’t be getting crucial bone building nutrients, like calcium and magnesium.

 

How well your digestive system works is crucial for osteoporosis prevention. If you do not digest your food properly you will be fighting a losing battle, no matter how well you eat or what supplements you take. Unfortunately, as we get older we produce less stomach acid (hydrochloric acid) and this can interfere with the proper absorption of calcium and other nutrients essential for maintaining strong bones. If you have any of the risk factors for osteoporosis listed above and have symptoms of digestive problems such as bloating, bouts of constipation and diarrhoea, flatulence or food allergies then taking steps to improve your digestive function is extremely important.

 

The following good digestion tips will ensure that essential bone building nutrients are going to be digested and assimilated properly by your body and end up where they belong – in your bones.

 

Chew your food well and eat at a moderate pace: Ideally we should chew each mouthful some 30 times, breaking the food into small particles and allowing the salivary enzymes to begin their work digesting the food. Carbohydrate digestion begins in the mouth – chewing grains thoroughly allows amylase, the digestive enzyme present in saliva, to digest the grains. Putting your fork down between each mouthful and swallowing one bite before taking another is also suggested.  It’s also important to eat in a peaceful and relaxed environment as feeling stressed or tense inhibits digestion. (See Mindful Eating feature on page…for more tips.)

 

Eat raw fruit between meals: those with weak digestion might find eating fruits with their meals causes intestinal gas and bloating. Cooked fruit is a fine dessert, but keep the raw fruit for between meal snacks only.

 

Probiotics: not all bacteria are bad. There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good probiotic bacteria because they can help to maintain intestinal health. Although good bacteria can be found in some live yogurt, there is a wide variation in the quantity and quality. Look for good quality organic yogurt that adds the active cultures after pasteurization, because this heat process destroys both good and bad bacteria. (or add a supplement like Bio Kult see the Resources Page).

 

Prebiotics: prebiotics that feed the beneficial or probiotic bacteria in your gut mostly come from carbohydrate fibre called oligosaccharides. You don’t digest them, so the oligosaccharides remain in the digestive tract and stimulate the growth of beneficial bacteria. Sources of oligosaccharides include fruits, legumes, and whole grains

 

Drink hot water and hot herbal teas: hot water is an excellent way to detoxify the body and build digestive strength. Simmering a few slices of ginger root in boiling water makes a ginger root tea that stimulates digestion. Ginger in food has the same effect. Lemon juice is also a brilliant digestive aid. Squeeze the juice of 1 lemon into a glass of warm water and drink first thing in the morning to give your digestion an early morning kick start.

 

Eat freshly cooked meals: freshly cooked foods are most nourishing and easily digested as well as being free of moulds or any stale qualities. Better to eat a freshly cooked simple meal than a complicated one made of leftovers or a nutrient depleted ready meal..

 

Avoid overeating: excessive intake of food greatly burdens the entire digestive system. Practice moving away from the table while you are still a bit hungry.

 

Sit still after eating: digestion is an amazing process; it turns a handful of mouth watering strawberries into blood and cells. Resting a few minutes after eating gets this very complicated and marvellous process off to a good start.