Tag: inflammation

Posted by Christine Pope on in Ageing, Health Care, Healthy Ageing, vegetables

Heart Attack Signs in Women: What You Need to Know
A woman sitting on a sofa with one hand on her chest and the other on her forehead, showing signs of distress and discomfort, possibly indicating heart-related symptoms.

Did you know that heart disease is the leading cause of death for women worldwide? Despite this critical fact, cardiovascular health in women often takes a backseat in conversations about wellness, with many symptoms brushed off or misunderstood.

This blog will help you uncover the typical and atypical signs of a heart attack in women, understand specific risk factors unique to you, and guide you on how to make your concerns heard by medical professionals. Whether you’re navigating post-pregnancy recovery, dealing with hypertension, or simply looking to age outrageously, the insights shared here are your first step to a heart-healthy life.

Spotting Heart Attack Symptoms in Women

Recognizing the signs of a heart attack can save a life, yet many women are unaware of the symptoms that present specifically in females. Here’s what you need to know:

Typical Signs of a Heart Attack

Though the focus tends to be on men, women often experience the “classic” heart attack symptoms too. These include:

  • Chest pain or discomfort
  • Shortness of breath
  • Pain radiating to the left arm, throat, or jaw

If you experience these symptoms, don’t ignore them. Seek help immediately.

Atypical Signs Women Shouldn’t Ignore

Women more commonly experience subtle or “atypical” symptoms compared to men, making them harder to diagnose. These include:

  • Nausea or vomiting
  • Extreme fatigue or weakness
  • Light-headedness
  • Abdominal discomfort that feels like indigestion or gas
  • Pain in the upper back or between shoulder blades

Since these signs can mimic less serious conditions, they are often dismissed. If something feels “off,” trust your instincts and seek medical attention.

Speaking Up for Your Health

Women face unique challenges when discussing their symptoms with healthcare providers. Studies reveal that women are more likely to be misdiagnosed or have their symptoms downplayed, which contributes to worse outcomes. To ensure you’re heard:

  • Be clear and assertive, stating symptoms as they occur (e.g., “I’ve been experiencing severe fatigue that feels unusual for weeks”).
  • Highlight your risk factors, such as pregnancy complications, family history of heart disease, or lifestyle concerns like smoking.
  • Don’t hesitate to insist on further testing, particularly if you feel dismissed. Requesting an EKG or additional blood work can save valuable time.
  • Bring a trusted friend or family member to support you during medical appointments.

Most importantly if you have chest pain even if you think its due to something else just keep highlighting as your first symptom chest pain !

Risk Factors Unique to Women

While some risk factors for heart disease apply to both men and women, others are especially critical for women to monitor. This seems strange 10-20 years after having children but pregnancy often highlights underlying risk factors.

Pregnancy-Related Risk Factors

Women who experience complications like pre-eclampsia, gestational diabetes, or hypertension during pregnancy face a heightened risk for cardiovascular disease later in life.

Key Tip

Regular health check-ups post-pregnancy, especially if you’ve experienced these conditions, are critical to mitigating risks.

Menopause and Cardiovascular Health

The decline in estrogen levels during menopause can lead to changes in LDL (“bad”) cholesterol and triglyceride levels, raising your risk of developing heart disease.

Key Tip

Maintaining an active lifestyle, eating a heart-healthy diet, and monitoring cholesterol levels post-menopause are your best defenses.

Diabetes and High Blood Pressure

Did you know that women with one standard modifiable risk factor have an 11.1% chance of a fatal heart attack compared to just 6.1% in men? Conditions like diabetes and high blood pressure disproportionately impact women and are significant contributors to heart disease development.

Key Tip

If you live with these conditions, work closely with your healthcare provider to develop a management plan that includes lifestyle modifications and, if necessary, medication.

Take Action Today

Heart health isn’t something you simply leave to chance. Taking proactive steps can significantly reduce your risk and empower you to thrive.

5 Steps for a Healthier Heart

  1. Eat Nutrient-Dense Foods: Prioritize a diet rich in lean protein, whole grains, vegetables, and healthy fats to reduce cholesterol and blood pressure naturally.
  2. Stay Active: Aim for at least 150 minutes of moderate aerobic exercise per week. Activities like walking, swimming, and yoga are excellent low-impact options.
  3. Know Your Numbers: Monitor your blood pressure, blood sugar, and cholesterol levels regularly. Staying informed is the first step to effective prevention.
  4. Prioritize Stress Management: Chronic stress and lack of sleep can strain your heart. Implement mindfulness practices, journaling, or simply allocate time for self-care.
  5. Quit Smoking (if applicable): Every cigarette you avoid contributes to better heart health and reduces your risks exponentially.

Age Outrageously Join a Community Committed to Wellness

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Take charge of your health. Because when it comes to ageing outrageously, your heart deserves nothing less than the best.

Posted by Christine Pope on in Cancer support, Energy, Fatigue, Health Care, Nutrition, Pain

What were my top ten takeouts from the Lipoedema Symposium ?

Regular seminars are a key part of my professional development. One of the insightful comments shared at this year’s symposium in regards to Lipoedema diagnosis, “Lipoedema is a common presentation in women but is not commonly diagnosed.” That statement was my first key takeout as Lipoedema prevelance is estimated at up to 11% of the population. Given its a disease which largely affects women it is not surprising that it takes a significant time to diagnose and treatment options are often limited. One of my reasons for attending was to improve my understanding of the condition.

The second takeout was the importance of diagnosing Lipoedema and differentiating it with Lymphoedema. Lipoedema is a connective tissue disorder that causes abnormal buildup of fat in the connective tissue predominantly the legs and sometimes the arms accompanied by pain and swelling. Lipoedema is usually bilateral as in that it will appear on both sides and will also present with spider vein or varicosities. Another common issue is that weight loss won’t result in a reduction in volume in the affected limbs. In fact weight loss is more difficult for those experiencing this condition.

Lipoedema often presents with other concerning symptoms including pain, brain fog, fatigue and even hypermobility conditions like Ehlers- Danlos syndrome.

The fourth takeout concerned the importance of managing obesity through slow patient weight loss. Avoiding fad diets and nourishing the body with adequate calories that exceed or meet the client’s basal metabolic rate is essential. Protein is a critical part of weight management and maintaining muscle, particularly once you start transitioning though menopause. Protein requirements are also higher as you age so protein needs to be adjusted.

Lipoedemea can, like many chronic conditions , be expensive to manage with the cost of treatments, compression garments and appropriate exercise to name just a few items. Four of my other learnings were useful self care techniques which were shared at the event and were low cost ways of managing symptoms. These included breathwork, meditation, movement and gentle techniques for your own lymphatic massage. We had a demonstration on the day however the speaker, Lisa Higgins, also shares details of the home lymphatic techniques on her youtube channel – click here .

Deep breathing activates the lymphatics and there are a couple of options. One is to breath in for five counts and then breath out for five. Another simple technique is to practice box breathing. Breath in for four seconds, hold for four, breath out for four and then hold for four seconds and repeat. Repeating either of these sequence four to five times a day is a good way to regularly activate lymphatics and improve the clearance.

Meditation is considered a useful technique for stress management and a reasonably useful free series is The Meaning of Life.TV which is a 30 day series of ten and twenty minute meditations. Regular meditation can reduce stress levels which is a critical area for those diagnosed with Lipoedema who often suffer from anxiety and depression.

Appropriate movement for Lipoedema needs to focus on gentler movement and if you can’t afford a personal trainer or sessions with an Exercise Physiologist then look out for Pilates or Yoga classes. There are lots of great online options now as well as local classes. Another effective option is walking waist deep in water, the pressure gently acts in a similar way to lymphatic massage. You can always access local pools or if you have the chance ocean pools.

Overall Lipoedema is a complex condition requiring holistic treatment. The final takeout is the importance of a support network to manage your condition. This could include a good lymphatic practitioner with appropriate training, a nutritionist and an exercise physiologist as well as a doctor who really understands the condition and as and when required a pyschologist.

Posted by Christine Pope on in Health Care

What are the best functional foods to reduce your recurrence risk ?

If you’re looking to lower the chances of cancer coming back, incorporating certain foods into your diet can be a helpful step. Some foods are packed with natural compounds that can support your body in ways beyond just basic nutrition. These foods, which are known as functional foods, may help reduce inflammation, boost your immune system, and promote healthy cell function—all things that can play a role in lowering the risk of cancer recurrence. While no food can replace medical treatments, adding these healthy, functional foods to your meals can be a great way to support your overall well-being. Here’s a list of some of the best foods to consider.

Cruciferous Vegetables

Benefits: Cruciferous vegetables contain compounds like sulforaphane and indoles. These compounds help detoxify harmful substances, reduce inflammation, and may inhibit cancer cell growth.

Examples: Broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy.

A wide range of vegetables is ideal and at least three cups of vegetables a day, including one cup of cruciferous, one coloured and one green leafy. There are four major reasons why vegetables are critical to good health;

  1. Vegetables provide a wide range of nutrients including key minerals such as calcium, magnesium and potassium.
  2. Vegetables are a good source of fibre for gut flora. The benefits of adequate fibre are significant as it feeds beneficial strains of bacteria in our gut.
  3. The fibre in vegetables which assist the body in processing our hormones down a less proliferative pathway.
  4. The fibre in vegetables results in a slow release of energy, which assists in maintaining blood sugar and a healthy weight range. Being significantly overweight or obese increases your risks.

In addition to vegetables a couple of serves of whole grains daily in the form of good quality sourdough or brown rice is also useful in terms of ensuring adequate fibre.

Berries

Benefits: Berries are rich in antioxidants like anthocyanins and ellagic acid, which help combat oxidative stress and inflammation, both of which are linked to cancer development and recurrence. Berries also contain fiber, which supports digestive health.

Examples: Blueberries, strawberries, raspberries, and blackberries.

The polyphenols in fruit, like grapes, apples, pears , cherries and berries has been shown to be protective against many chronic diseases. Polyphenols are a component of plants that serve to protect them from ultraviolet radiation or infections. They are considered natural antioxidants.

Fish (Rich in Omega-3s)

Benefits: Omega-3 fatty acids have anti-inflammatory properties and may help reduce cancer cell growth. They are also associated with a reduced risk of recurrence in certain types of cancer, such as breast and prostate cancer.

Examples: Salmon, mackerel, sardines, and anchovies.

A small amount of protein such as fish, meat or plant protein at each meal is essential for repair post surgery and treatment but also provides stable blood sugar. Ideally a palm size , palm width portion is sufficient. Wherever possible consider including plant based sources of protein , such as chickpeas, lentils and tempeh, nuts and seeds.

Nuts and Seeds

  • Examples: Walnuts, almonds, flaxseeds, chia seeds, and sunflower seeds.
  • Benefits: Nuts and seeds provide healthy fats, antioxidants, and fiber, which help reduce inflammation and support overall health. Walnuts, in particular, are rich in ellagic acid and omega-3 fatty acids.

Nuts and seeds make an ideal snack to include daily as they are a powerhouse of nutrition with the benefit of incorporating healthy fats as well as essential minerals like zinc. A snack is considered the size of ten almonds – literally a small handful!

Green Tea

  • Benefits: Green tea contains catechins, especially epigallocatechin gallate (EGCG), which have been shown to inhibit cancer cell growth and promote apoptosis (cell death in cancer cells). It also has anti-inflammatory properties and supports metabolism.

The ideal amount of green tea is 2-3 cups a day preferably organic leaf tea. If you are sensitive to caffeine then make up a pot and then refresh it as the second pot will still have a good level of the EGCG but will not have as much caffeine.

For more support with your diet and minimising recurrence risk you can book an appointment in person at Elemental Health with Christine Pope on 02 80840081 or online via our app.

Posted by Christine Pope on in Ageing, Cancer support, Health Care, Healthy Ageing, Research

What the hell are senescent cells and why should I care ?
Christine Pope Naturopath

One intriguing aspect of aging is the accumulation of senescent cells—cells that have stopped dividing and in fact contribute to conditions that are associated with age-related decline. In this blog post, we’ll explore what senescent cells are, how they relate to aging, and which foods, including green tea, can help mitigate their effects.

What Are Senescent Cells?

Senescent cells are damaged or dysfunctional cells that have exited the cell cycle but do not undergo programmed cell death (apoptosis). Apoptosis is a healthy process of removing damaged cells. While this process can be protective by preventing damaged cells from dividing uncontrollably (a hallmark of cancer), the accumulation of senescent cells in tissues over time can lead to a range of problems. These cells secrete pro-inflammatory factors, growth factors, and proteases, which contribute to chronic inflammation—a condition often referred to as “inflammaging.”

As we age, the number of senescent cells increases, leading to tissue dysfunction, impaired regenerative capacity, and various age-related diseases, such as arthritis, cardiovascular diseases, and neurodegenerative conditions. Learning how to manage these cells is crucial for promoting healthier aging.

The Impact of Senescent Cells on Health

Senescent cells can significantly affect our health. Here’s how they impact our bodies:

Weakened Immune Response: More senescent cells can weaken the immune system, making it harder for our bodies to fight off infections and illnesses. This means you take longer to recover from an infection or may get ill more often. These cells rely on the immune system to effectively remove them so if the immune system is struggling with the burden of trying to reduce these cells it becomes less effective over time.

Chronic Inflammation: These cells cause ongoing inflammation, which can lead to many age-related diseases. It’s important to keep inflammation in check as we get older.

Reduced Tissue Repair: When senescent cells build up, our bodies become less able to repair and regenerate tissues. This can lead to weakness and a decline in overall health.

Berries high in antioxidants

Foods That Help The Body To Remove Senescent Cells

While researchers are actively investigating ways to selectively remove senescent cells (a field known as senolytics), they are already foods which can assist in reducing their negative effects and promote overall health. Here are some foods that can be beneficial:

  1. Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has powerful antioxidant and anti-inflammatory properties. Studies suggest that EGCG may help modulate senescence and reduce inflammation, making it an excellent addition to an anti-aging diet. For those who are sensitive to caffeine may find that the 3-4 cups of green tea necessary are too much, however the first pot of tea will be higher in caffeine so if you reuse the leaves you get the benefit without as much caffeine.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and phytochemicals that combat oxidative stress. Their anti-inflammatory properties may help lower the burden of senescent cells.
  3. Cruciferous Vegetables: Foods like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that may promote the removal of damaged cells and support cellular health.
  4. Turmeric: Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects and has been shown to combat cellular senescence. Incorporating turmeric into your meals can be a flavorful way to enhance your diet.
  5. Olive Oil: Extra virgin olive oil is rich in healthy fats and polyphenols. Its anti-inflammatory properties can help reduce the negative impacts of senescent cells.
  6. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation.
  7. Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) contains flavonoids that can improve blood flow and reduce inflammation, making it a delicious addition to an anti-aging diet.
  8. Nuts: Walnuts, almonds, and other nuts are rich in healthy fats and antioxidants. They can support cellular health and may help reduce the effects of aging.

Understanding the role of senescent cells in aging is an exciting area of research that offers hope for developing strategies to promote healthier aging. By incorporating foods that are nutrient dense and have a high level of anti-oxidants, we can support our bodies in managing the effects of senescent cells and inflammation.

Aging is inevitable, but the way we age can be influenced by our lifestyle choices. Embracing a diet rich in antioxidants and anti-inflammatory foods not only nourishes our bodies but also empowers us to age outrageously well. So, grab a cup of green tea, enjoy some berries, and make those dietary changes that can positively impact your health.

For more information on ageing well have a look at my free webinar 6 Tips for Ageing Outrageously. In this webinar we review four foods for brain health, ways to improve your brain health and supplements that can help.

There are other ways to support removal of damaged cells that are also useful to add to your regime and it may be useful to look at Is Fasting for me ? and Heat and cold, stressors which boost energy and slow ageing for some more information.

References

  1. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: a comprehensive review. Food Sci Biotechnol. 2022 Jun 18;31(9):1089-1109. doi: 10.1007/s10068-022-01114-y. PMID: 35756719; PMCID: PMC9206104.
Posted by Christine Pope on in Ageing, Detoxification, Environment, Health Care, Healthy Ageing, Skin

How does chronic inflammation affect your skin?

A key factor in accelerating ageing is long term inflammation and it can be damaging both to our bodies and in particular to our skin. Inflammation is a complex defence mechanism in which white blood cells move from from the circulation into damaged tissues to destroy the agents that potentially may cause tissue injury. Acute inflammation is a helpful response, particularly during an infection, whereas chronic inflammation is persistent and can lead to tissue damage. 

What are the usual indicators of chronic inflammation? Markers such as C Reactive Protein or Erythrocyte Sedimentation Rate (EDR) are often used as indicators and will commonly be checked on blood tests. CRP is often raised in the acute stages of inflammation and may continue to be elevated in the chronic stages as well. It is often used to monitor how people respond to a particular treatment.

Common sources of inflammation include the following;

  • Chronic infections
  • Lack of exercise
  • Diet
  • Isolation and chronic stress
  • Disturbed sleep
  • Obesity
  • Environmental exposures and toxins
  • Injuries

The body reacts to these triggers by increasing the flow of nutrients to the area to enable it to resolve however in some cases the trigger persists and you develop chronic inflammation. In the skin the chronic inflammation results in a layer of the skin thickening and may cause the lymphatic vessels in the area to increase in size and number.

Skin inflammation longer term can also result in senescent cells. Senescent skin cells, which accumulate over time, play a crucial role in the response to chronic inflammation.

Chronic inflammation arises when the immune system responds to persistent or recurring stimuli, such as infections, environmental factors, or cellular damage. In the case of skin, chronic inflammation can also be triggered by factors like UV radiation, pollution, or even chronic skin conditions. When the skin is subjected to such insults, it activates an immune response that recruits immune cells, including macrophages and T cells, to the affected area.

The Effects of Chronic Inflammation on Aging Skin:

  1. Inflammatory Molecules: Aging skin cells, known as senescent cells, release various substances like pro-inflammatory cytokines, chemokines, growth factors, and enzymes that break down the skin’s structure. These molecules attract immune cells and contribute to more inflammation in the affected area. This ongoing inflammatory environment can worsen skin damage and disrupt the natural healing processes.
  2. Impaired Function: Senescent skin cells have reduced functionality and struggle to perform essential tasks like wound healing and tissue regeneration. This impairment occurs due to changes in the way genes are activated and signaling pathways operate. Consequently, the skin’s ability to repair itself becomes compromised, leading to slower healing and an increased risk of chronic wounds.
  3. DNA Damage: Chronic inflammation generates oxidative stress, which can cause DNA damage in aging skin cells. This damage can result in genetic mutations that further contribute to the cells’ dysfunctional behavior. Over time, the accumulation of these genetic abnormalities can potentially raise the risk of skin diseases, including cancer.

Chronic inflammation poses a significant challenge to the health and appearance of aging skin. The release of inflammatory molecules by senescent cells, their impaired functionality, and the accumulation of DNA damage can lead to a decline in skin health and an increased risk of skin diseases. Understanding the impact of chronic inflammation on aging skin cells is crucial for developing strategies to mitigate its harmful effects and promote healthier skin aging. By adopting lifestyle practices that reduce inflammation, such as maintaining a balanced diet, engaging in regular exercise and managing stress levels you can assist in maintaining healthier skin.

For more assistance in managing lifestyle factors and making the changes that will support healthier skin (and a healthier you) have a look at my resources including my free webinar 6 Tips for Ageing Outrageously .

Posted by Christine Pope on in Dairy Free, Health Care, Minerals, Recipes, vegetables

Therapeutic Juicing

Juicing is a useful way to increase nutrients in the diet and can also be used therapeutically. There are many foods which you can use with health benefits and a regular juice can be a good addition to your diet. It can also be a good way to get your three cups of vegetables daily. Here are three of my favourite combinations that you may find helpful.

Celery juice is known for its benefits in reducing fluid retention however what do you use if you can’t stand celery? My first juice is a delicious blend and can easily be adjusted for specific preferences. Key is the pineapple and cucumber. Papaya is also helpful for fluid retention (and improving digestion) but you can increase other ingredients to compensate if you don’t have papaya handy.

Fluid Retention

  • 1 cup chopped Pineapple
  • 1/2 Cucumber
  • 1 Apple (green or red)
  • 1/2 cup papaya
  • 1 cup green spinach

Pineapple is a good source of bromelain which is useful to reduce inflammation and fluid retention. If you don’t have papaya add a little more pineapple. If using organic food then you do not need to peel the cucumber or apple.

Place in the blender or juicer and blend until smooth. You may need to dilute a little with water.

This next juice is a good way to get an energy boost in the afternoon as well as generally increasing vegetable intake in the diet generally. I do like to add a little ginger but that may not appeal to everyone.

Energy Boost

  • 2 Carrots
  • 1 small beetroot
  • 2 stalks of celery
  • 2 Apples

Peel the carrots and beetroot and then juice with the celery and apples. A delicious addition is a small knob of ginger.

One of my favourite social media sites for new recipes is Simple Green Smoothies and they also provide great information on how to blend to make a good green smoothie. The basic recipe is as follows;

  • 1 cup leafy greens (spinach or kale)
  • 1 cup of liquid such as coconut water, nut milk or dairy
  • 1 cup of fruit (having it frozen makes it easier to store)

Blend the greens initially and then add liquid and mix through. Follow up with fruit and blend until smooth and creamy.

Do you have a favourite juice recipe please feel free to share in the comments below.

Christine Pope is a Naturopath and Nutritionist based at Elemental Health St Ives. You can make appointments on 8084 0081 or online at www.elementalhealth.net.au .