Industrialisation and urbanisation has cut us off from nature and filled our indoor environments with thousands of hazardous synthetic chemicals, such as formaldehyde, benzene, xylene and trichloroethylene. Furnishings and fittings, floor coverings, gas cookers and stoves, cleaning products, disinfectants, plastic bags, adhesives, paints, varnishes, air fresheners, perfumes, hair sprays, cosmetics, deodorants, shoe polish and other household items are often loaded with these synthetic chemicals that can contaminate the inside of your home by releasing harmful gases or particles in the air.

If you work in an office the pollution could be even worse. Printers, copiers, computer monitors, floor coverings, paint and wall paper all release harmful substances into the indoor atmosphere. According to the Healthy Plants in the Workplace Campaign approximately one third of indoor working spaces have an unhealthy indoor climate, and it is no surprise that illness related absence is much higher in these buildings.

 

Most people spend up to 90 per cent of their time indoors in modern energy efficient, tightly sealed homes that keep toxins firmly locked inside. These toxins can trigger allergic reactions and many other health problems, such as fatigue, headaches, dizziness, chemical sensitivity, sick building syndrome, skin, eye and respiratory infection, and even an increased risk of infertility.

 

In 1983 the US Environmental Protection Agency detected over 350 volatile organic compounds in five different buildings in Washington DC homes for the elderly, and since then other research studies have found traces of toxic chemicals in other indoor environments. NASA (The National Aeronautics and Space Administration) has been aware of the problem of indoor pollution in closed spaces since the early 1970s, but it is only recently that governments and industries have started to look at ways that buildings can be made more health friendly.

 

Fortunately, there are a number of ways to improve the quality of your indoor atmosphere, and perhaps the simplest and easiest is to utilise the healing power of plants. NASA research has shown that household plants can absorb harmful substances and chemical compounds in the air through tiny openings in their leaves. They also give us oxygen in exchange for our carbon dioxide and humidify the air by releasing moisture. Low humidity can cause dryness of the mouth, a blocked nose and skin and eye irritation. Plants have been shown to reduce coughing and irritation by up to 30% as well as easing headaches and fatigue. In addition, household plants can absorb noise and act as a filter for dust and dirt in the air.

 

And if all this wasn’t enough researchers have discovered that indoor plants can reduce stress levels and, by so doing, boost mood and enhance productivity in the work place. It seems that simply observing plants can reduce stress (indicated by physiological measures such as lowered blood pressure and heart rate). One study showed that illness related absence from work was decreased from 15% to 5% within six months when plants were placed near to the computer monitors of the workers.

 

So, with all these health benefits, visiting a garden centre could be a very smart move. Putting a plant on your desk or filling your home and office with plants could make all the difference to your health and well-being.  NASA research has consistently shown that living, green and flowering plants can remove several toxic chemicals from the air in building interiors. So why not use plants in your home or office to improve the quality of the air, to make it a more pleasant place to live and work – where people feel better, perform better and enjoy life more.

 

But which plants to choose? Which have the most ecological benefits? May I recommend the following:

 

Peace Lily (Spathiphyllum)

The Peace Lily is a beautiful plant with dark green leaves and a white flower. It’s brilliant for removing alcohols, acetone, trichloroethylene, benzene and formaldehyde. It grows best in bright indirect light and warm temperatures. Avoid intense exposure to sunlight as it can cause wilting and wash the leaves regularly.

 

Mother in Law’s Tongue (Sanserieria Trifasciata)

The spiky, prongy leaves of this plant have earned it the name Mother in Law’s Tongue. It is great for humidifying the air and for removing formaldehyde. It copes best in low light and moderate temperatures and requires little watering.

 

Areca Palm (Chrysalidocarpus Lutescens)

A bushy plant that releases a lot of moisture into the atmosphere – judged one of the top plants for removing indoor toxins. During the summer months it needs a lot of watering, moderate to bright light and average temperatures. Don’t allow the plant to sit in water or the roots might rot, and remove stems quickly when they die to prevent rot from affecting other healthy stems.

 

Boston Fern (Nephrolepsis Exaltata Bostoniensis)

This popular fern is particularly good at removing air pollutants such as formaldehyde and for humidifying the air. It thrives in indirect sunlight and moderate temperatures. It needs plenty of watering; ensure the soil remains moist but don’t flood it with water.

 

Bamboo Palm (Chamaedorea Erumpens)

Adds moisture to the air and is also one of the top rated plants for removing benzene, trichloroethylene and formaldehyde. It needs low to medium light and well-drained, moist soil.

 

Janet Craig Dracaena (Dracaena deremensis)

This tall plant with long leaves is one of the best plants for removing trichloroethylene. It should be kept in medium light, in average warmth and watered every two weeks or when dry. The compost should not dry out and it should be misted regularly to keep up the humidity.

 

Other great indoor plants for tackling toxic substances include: Date Palm (Pheoenix Canariensis), which is particularly good at removing xylene; Elephant Eat Philodendron, which is particularly good at removing formaldehyde; Rubber Plant (Ficus Robusta), which again is effective at removing chemical toxins from indoor environments; and Spider Plant (chlorophytum Comosum), which can help remove carbon monoxide, nitrogen oxides and xylene from indoor environments.

 

The recommendation is that you use 15 to 18 good-sized houseplants in 6 to 8-inch diameter containers to improve air quality in an average 1,800 square foot house.

Q: Can you explain the difference between fat and cholesterol? 

A: This is an excellent question and one that I am asked about frequently in the clinic. Cholesterol is a type of fat that exists in all our cell membranes. It is vital for such functions as nerve transmission, the formation of vitamin D – needed for bone health, the manufacture of our sex hormones and of some of our stress hormones, and for the formation of bile. So you can see that having enough cholesterol is important. Approximately, 80% of cholesterol is produced in your liver – only 20% comes directly from your diet. 

 

Cholesterol is only found in animal products such as meat, dairy products, butter and eggs. So foods with fats do not necessarily contain cholesterol. It is not found in vegetable products, for example, so although an avocado or olive contains fat they do not contain cholesterol. 

 

It is often easy to see if a food contains fat but difficult to know if it contains cholesterol. So an egg can contain good levels of both fat and cholesterol, whereas vegetables contain low levels of both. Then you have the foods like shellfish, which contain very little fat but a high level of cholesterol, and nut butters (like peanut butter), which are high in fat and low in cholesterol. 

 

Cholesterol has to travel in the bloodstream and in order to do this it is combined with a protein. When combined with this protein, the cholesterol is then called a lipoprotein. There are two main types of lipoprotein that carry cholesterol around your body. Low density lipoproteins (LDL- ‘bad’) are responsible for carrying cholesterol to the artery wall, while the other high density lipoprotein (HDL – ‘good’) helps to return cholesterol to the liver. If you have high LDL then this can deposit on damaged and inflamed arterial walls. These deposits, which also consist of saturated fats and calcium (that is why cardiologists talk about calcification of arteries), are called arterial plaque or atheroma. The balance of these two lipoproteins in the blood is more important than the total cholesterol.

 

In the Star Question next month, I will cover how to reduce cholesterol and LDL naturally. 

 

 

Q: My hair and nails are dry and brittle and snap easily. My skin also looks dull and creased. Are there any foods I can eat to make me look healthier and younger?

A: You don’t mention your age in your letter but, whatever age you are, the condition of your hair and nails is a good indication of your health in general. So it seems to me that your diet, life style and stress levels could do with some attention.

 

First of all I want to advise you to visit your doctor to make sure you are not suffering from an underlying hormone imbalance, such as thyroid disorder or polycystic ovary syndrome, which can result in dry skin and hair. In the interim, boost your intake of fatty acids, found in oily fish, nuts, seeds and legumes, as they play an important part in keeping your hair and nails strong. Snacking on nuts and seeds will also boost levels of fatty acids, as well as zinc and protein – also important for healthy hair and skin. Keep your iron levels up by eating plenty of dark green leafy vegetables and pulses and dried fruit. And as brittle nails can be a sign of vitamin A or calcium deficiency be sure to eat at least five portions of fruit and vegetables a day.

 

As far as your skin is concerned, eating the following food regularly will arm your skin cells with the necessary tools to help preserve and keep your skin looking young: 

 

• Water (Boosts moisture): Dehydrated skin looks ashen and grey and hangs off the face. Water is the best dull-skin reviver. Hydrated skin looks moist and plump, which makes existing wrinkles less obvious. To see results, you need to make sure you are drinking enough each day – around six to eight glasses – more if you work out.
• Ripe Tomato (Keeps skin elastic): This skin-sensational food packs high levels of the antioxidant vitamins A and C as well as skin cancer-fighting chemicals. Antioxidants help keep skin firm by protecting the skin’s collagen and elastic tissue from oxidants or “free radicals” (unstable oxygen molecules) that attack it. 
• Berries (Fight wrinkles): Berries are a great source of polyphenols, antioxidants that are currently being studied for their anti-aging capabilities. Recent studies revealed that blueberries are packed with three times the antioxidants compared to an orange. A hefty handful of berries have all the antioxidant vitamin C your body requires each day to reconstruct your collagen, the scaffolding that keeps skin from drooping.
• Sardines (Calm inflammation): This fatty fish is teeming with face-friendly omega-3 fatty acids, which do everything from attack arid areas to help deflate inflamed spots. Also found in mackerel, salmon etc, Omega 3 essential fatty acids battle collagen-damaging free radicals and help smooth out fine lines. I would recommend eating fish three times a week. If you can’t eat seafood, a fish-oil supplement can offer the same benefits (see Omega 3 Plus on the Resources Page). Or try adding flaxseed oil or nuts to your diet. Fatty fish and nuts also contain zinc, which helps quell acne flare-ups and increase cell growth
• Dark-green, leafy vegetables (Anti-ageing): Foods such as cabbage and kale are full of anti ageing antioxidants. Plus, they’re a great source of iron when eaten with vitamin C rich foods. (Women who don’t get enough iron are especially prone to dark circles under their eyes.) Greens also contain zinc.

Finally, I strongly advise you to take a daily multivitamin and mineral every day as an insurance policy against nutrient deficiencies which can be ageing and cause out-of-condition hair and nails. A vitamin B supplement may also be helpful.