Iron status plays a significant role in premenstrual health. Research shows that higher dietary iron intake is associated with a substantially lower risk of developing PMS, while iron deficiency—common among menstruating women—can worsen symptoms through its effects on energy, mood, and physiological function.
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In a meta-analysis assessing the mineral intake of approximately 3,000 women. It found that eating an iron-rich diet (20mg per day) was linked to a 30-40% lower risk of developing premenstrual syndrome when compared to the lowest intake of iron (around 10mg per day) (Am J Epidemiol. 2013 May).
Menstruating women lose around 40% more iron per day when compared to men, with some studies stating how heavy menstrual bleeding is one of the leading causes of anemia in the developed world (Liu Z, et al. 2007).
The National Health and Nutrition Examination Survey indicates that 12-16% of non-pregnant women (aged 16-49 years) have iron deficiency, with 2-4% having anemia.
Increasing iron intake through diet and supplementation for two months has been shown to reduce PMS symptoms considerably in all anemic women (Mitesh Sinha et al. 2013).
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Globally, more than 50% of all people are infected [8], with the prevalence of escalating with age. [9]
Helicobacter Pylori is a gram-negative bacterium that colonises within the human gastrointestinal tract (this includes the mouth).
Symptoms:
Belching
Nausea
Vomiting
Difficulty swallowing
Abdominal discomfort
Upper abdominal bloating
Decreased appetite
Peptic ulcers
Bad breath
Heartburn
Reoccurring oral plaque
Gingivitis
Tooth cavities
Risks:
H. Pylori infection is the main cause of chronic gastritis, with an infection rate between 80%-95% in sufferers. [7]
It is present in almost all cases of duodenal ulcers and most cases of gastric ulcer [10] with as many as 90% of individuals with ulcers being infected.
H. Pylori is a significant contributing factor for the risk of gastric cancers.
H. Pylori burrows deep within parietal cells (cells that secrete stomach acid), not only does this make it harder to eradicate, but this also leads to unique symptoms within the host. One factor being hypochlorhydria (low levels of stomach acid secreted within the body); this prevents the host from sterilising bacteria in food, reduces the ability to obtain nutrients desired from food and the inability to assimilate certain key minerals, such as zinc or iron.
Reduced intrinsic factor (IF) production is also likely for individuals suffering from a H. Pylori infection. IF is essential to bind with vitamin B12, preventing further breakdown from stomach acid along with attaching to the surface of the ileum to allow for absorption of B12 into the body.
H. Pylori can also block vitamin C absorption, thus compounding to the amount of oxidative damage inflicted onto the body.
H. Pylori infection augments the gastric mucosal damage induced by NSAIDs.
H. Pylori antagonises Aspirin-induced delayed ulcer healing due to suppression of acid secretion by the enhancement of PGE2 possibly derived by COX2 expression.
Benefits: Due to the nature of the parasite being a gram-negative bacteria, it shifts the immune system more towards a Th1 mediated response as opposed to Th2 – this can reduce the severity of allergies, asthma and other humeral/mucosal reactions.
Benefits:
Due to the nature of the parasite being a gram-negative bacteria, it shifts the immune system more towards a Th1 mediated response as opposed to Th2 – this can reduce the severity of allergies, asthma and other humeral/mucosal reactions.
References:
Morales-Espinosa R, et al., Oral Microbiol Immunol. 2009
Nguyen AM, et al., Oral Surg Oral Med Oral Pathol Oral Radiol Endod. 1995
Miyabayashi H, et al., Helicobacter. 2000
Gebara EC, et al., J Clin Periodontol. 2006
Dye BA, et al., Am J Public Health. 2002
Eskandari A, et al. Med Oral Patol Oral Cir Bucal.
Abro AH, et al. J Ayub Med Coll Abbottabad. 2011
Saudi J Gastroenterol. 2014
J Gastrointestin Liver Dis. 2011
J Gastroenterol Hepatol. 2011
Surveillance of Helicobacter pylori antibiotic resistance in England and Wales; Public Health England, 2008
The paradigm of depression being a disease/disorder has evolved around the concept that neurotransmitters are primarily the root cause.
Yet, dysregulation in this field could very well be a symptom, coping mechanism and signal from a multitude of different issues ranging from inside, as well as outside of the body (as explained in my previous post).
The association of depression solely being linked to low levels of norepinephrine and serotonin is flawed throughout studies. There are many other variables that can result in this outcome.
Several studies indicate that as few as 25% of depressed patients have low levels of neurotransmitters, while paradoxically, some patients have abnormally high levels of neurotransmitters with no history of them ever being low.
Does the placement of depression into the category of disease/disorder attach a greater overwhelming thought process to the word than if we were to label it as a symptom?
One could argue that generally speaking, symptoms are alleviated with greater ease when compared with the disease.
It is easy to allow our identity to be taken hostage by adopting the ownership of depression and succumb to its depths.
Yet when we shift our thinking to understand that depression does not embody us as individuals, nor does it yield an element involved in modeling our identity, we shift our thoughts to a greater sense of self-empowerment.
We can overcome the ‘depression vs self’ mentality by accepting that depression is an adaptive and protective mechanism from the human body, accompanied with respect for the opportunity it brings forth to gain further insight into what needs nurturing.
I understand this is a challenging and delicate shift to take, yet the perception of the experience is paramount to one’s thoughts.
Could we disempower the shackling chains of emotional paralysis, gain buoyancy in the swamp of thoughts and restore vitality into one’s behaviour when depression is approached in the light of a symptom?
Can we utilise it as foresight with direction to what may require attention and care within our body and how we live?
This paradigm shift allows more of a harmonious level of awareness with the experience of depression and what possibilities it may bring.
The lymphatic system is becoming increasingly more talked about but is still, in my opinion, one of the least appreciated and under-utilised systems in the restoration of movement dysfunctions and chronic health complaints.
Everybody, including health practitioners and those in the fitness industry, could benefit from understanding and implementing lymphatic techniques. You can consider that a homeostatic balance of the internal environment can be a true measure of health.
Lymphatic techniques can, therefore, aid the body in moving towards more of an internal state of homeostasis.
How does the lymphatic system function?
The lymphatic system is, in essence, the sewage system of the body.
It has the incredible ability to trap nearly all soluble antigens, roughly 99%, with its role in waste removal. This is significantly important for the other body systems to not become overwhelmed and develop issues as well.
The lymphatic system contains the thymus, an endocrine organ which is responsible for the development of T-lymphocytes, immune cells that are involved in fighting infection through the process of cell-mediated immunity.
The spleen plays a key role in the lymphatic system as the largest lymphatic organ, having a vital role in a host of detox processes, such as:
Filtering blood
Removing old dead red blood cells
The maturation of lymphocytes and macrophages to aid in fighting infection
The splenic communication of the tenth cranial nerve, the Vagus nerve, is crucial in reducing inflammatory cytokine production.
The tonsils also form part of the structure of the lymphatic system. With the tonsils formed of lymphatic tissue, housing lymphocytes and macrophages, they protect the digestive system and lungs from pathogens entering through the nose or mouth.
There is also a deep association with the gastrointestinal system through gut associated lymphoid tissues (GALT) known as Peyers Patches, with the role of the gastrointestinal system intrinsically linked to the immune system. Estimates suggest that roughly 70-80% of immune function is beholden to gastrointestinal health.
This amazing system also comprises millions of lymphatic vessels which, if placed end to end in a continuous line, would circle the earth four times! Alongside these vessels there are over seven hundred lymph nodes within the body, with the most populated areas being the neck, skin and the intestines.
This mass of lymphatic vessels works in uniform direction towards the heart, with valves interspersed to prevent any backflow from occurring. This one-way system is aided by the structure of the vessels which allow fluids to flow in the direction of clearance, but with numerous valves preventing backflow. Allowing the system to be cleared, very much how a filtration device on a fish tank would work.
The ability to regulate fluid homeostasis is a key aspect of the lymphatic system. The body contains fifteen litres of lymphatic fluid, predominantly of water, and roughly 10% of proteins, hormones and waste products. Comparing this to the five litres of circulating blood that we have, the body wouldn’t contain three times more lymphatic fluid than blood if it wasn’t a critical component of our survival!
From the five litres of circulating blood, over the course of a day, three litres of plasma leaks out into the interstitial space.
If not appropriately removed through the lymphatic system this can lead to swelling outside of the cellular space due to the increased fluid concentration and alterations in pressure.
Without effective drainage this can create stagnation in the fluids; Let’s go back to the fish tank analogy above, we know that stagnation of fluids is detrimental to the ecosystem, the same being the case for our health.
In a system with appropriately functioning lymphatics, this plasma is removed from the interstitial space into the lymphatics system and circulated upwards towards the subclavian vein. This is where it flows into the venous system, before returning to the liver, detoxifying and purifying the blood.
Taking a deeper look into the pathway of the lymphatic vessels will give an understanding into the application of treating the lymphatic system.
As a one way system drains into the venous system at the bilateral sites of the subclavian veins, all lymphatic vessels are required to flow in this direction. The right upper quadrant of the body drains through the right lymphatic duct and into the right subclavian vein, whilst the remainder of the body drains through the thoracic duct into the left subclavian vein.
The thoracic duct is responsible for the majority of lymphatic flow and also houses the largest lymph node, the cisterna chyli, which is a major site of drainage for the liver. It’s crucial to keep this node functioning well as between 25-50% of the returning lymphatic fluid through the thoracic duct is returned from the liver.
There is an important bidirectional relationship between the cisterna chyli and the liver, with an overburdened liver that can’t move or function optimally placing more load on the cisterna chyli. Having a lymphatic system that can’t drain well, especially at the cisterna chyli, increases the potential to create stagnation around the liver. A lymphatic vessel that is unable to drain will not be able to receive fresh supply creating this backlog.
A fairly recent discovery reveals that the lymphatic system also continues up into the central nervous system through the glymphatics, more commonly known as the glymphatic system.
The glymphatic system has the same role as the lymphatic system, however it is only situated in the brain. This helps to reduce inflammation and drive the removal of waste products which is essential for overall brain health. Additionally, the protective benefits of this system helps to distribute fuel sources and various other vital components around the brain.
