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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What is the Lymphatic System?
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.
The conventional approach uses a process known as ‘Triple Therapy’ – this is the combination of two different antibiotics in-conjunction with a proton-pump inhibitor (which lowers HCL).
Not only does this have a low success rate, but it makes the host vulnerable to infection from other pathogens and parasites post-treatment. This is due to decreased stomach acid and a lessened ability to sterilise bacteria within food along with less competitive dominance within the gastrointestinal tract due to the eradication of the microbiota (pathogenic and beneficial species) within the gut, leaving available space to harbour unwanted bacteria.
H. Pylori is starting to develop resistance to antibiotics, making the conventional approach less and less effective – leading to the ‘thought’ process of adding more medication to the mix to overcome this resistance by using ‘Quadruple Therapy’.
The Health Protection Agency reports that the prevalence of H. Pylori antibiotic resistance varies within the UK depending on location, from 20-63% for metronidazole and 4.4-11% for clarithromycin. [11]
This is one factor explaining why as many as 20% of affected individuals have a reoccurring infection even after treatment.
Another factor for reinfection is the presence of H. Pylori in the oral cavity [1–3]; therefore, failure to eliminate H. Pylori from the mouth could lead to gastrointestinal reinfection.
Gingivitis and chronic periodontitis may be associated with H. Pylori infection and considered as a potential reservoir for bacteria. [4,5]
The plaque should be removed professionally, and oral hygiene procedures should be performed along with eradication strategies of H. Pylori [6] to increase the probability of success.
One could argue that an alternative approach yields much less risk to the host when compared with the iatrogenic complications and long-term hindrance from antibiotics (especially given that a single course of antibiotics can disturb the microbiome for unto 2-4 years post-treatment [12]).
The following has been found effective when addressing H. Pylori:
Bismuth subcitrate
Mastic gum
Goldenseal/Berberine
DGL Licorice wafers
Matula tea
The following foods have also been found beneficial:
Coconut oil
Manuka honey
All this has to be addressed with the appreciation of humans being a multi-dimensional and bi-directional organism.
Seeking advice from a trusted professional is always recommended when dealing with any health ailments.
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
Trauma can lead to long lasting adaptive mechanisms to protect the individual from repeated exposure, usually these evolutionary defensive behavioural patterns continue later in life despite not being coherent to current day stressors.
This can lead to distorted situational awareness, disconnecting ones responses and actions from perceived ‘normative’ behaviour.
Highly sensitive triggers may be running in the subconscious mind unknowingly to the individual.
Studies show the adaptive response from trauma can extend over 14 generations. This is a huge component contributing to dysfunctional community syndrome and further stigmatisation.
The following are common factors in trans-generational trauma:
Accidental’ epidemics
Massacres
Starvations
War
Slavery
The removal of people to reserves
Below are examples of traumatic events:
African Slavery
The Holodomor
The Holocaust
World War 1
World War 2
Dutch Hunger Winter
Ritualistic Abuse
Aboriginal Australian Lineage
Childhood sexual abuse
Middle Eastern War
Do you think trans-generational trauma has impacted you in any way?
