Last week I wrote about a study which found that green tea may positively impact bone health.  Today I wanted to look at a newly published study (1) which found that women who drink green tea regularly seem to have a reduced risk of stomach cancer.  Past studies have linked green tea consumption to a reduced risk of cancer at various sites in the body and it is probable that this has to do with the antioxidant flavonoids/polyphenols that the tea contains such as catechins (which I also discussed last week).  There is an added benefit of green tea in terms of prevention against stomach cancer – it is thought that the tea contains compounds that may fight certain types of bacteria which have been linked to stomach cancer.

This study (1) examined the association between green tea consumption and gastric cancer.  Data for over 200,000 individuals were analysed for the research.  In women, but not men, a significantly decreased risk of stomach cancer was observed for those women who consumed 5 or more cups of green tea per day compared to those who drank one cup or less per day.  Interestingly the reduced risk of stomach cancer seemed to apply to cancers in certain parts of the stomach.  The study took place in Japan where individuals frequently drink more than 5 cups of green tea daily.

Here in the UK green tea is becoming increasingly popular as a drink and also as a nutritional supplement, with many people switching their regular milky black tea for the green variety.  This current study does not prove that green tea protects against stomach cancer – the researcher want to do further research to see whether drinking the tea actually reduces the risk of stomach cancer, or whether women with a lower risk simply happen to drink more of it.

As I have mentioned many times in the past, antioxidant nutrients and flavonoids appear to be very important in reducing the risk of various cancers and other diseases.  The best way to boost antioxidant levels is to eat a large variety of vegetables and fruits daily, a minimum of 5 portions is recommended, however some experts say this is too low and that we need to be aiming for at least 9 a day in order to prevent various illnesses.  If you feel that you consistently fall short of the recommended 5 per day you may want to consider taking an antioxidant supplement that contains a variety of flavonoids – the evidence for these supplements is currently scant but studies are presently being carried out.  Please remember that supplements should never be viewed as a replacement for a balanced diet.

(1) Inoue M et al.  2009.  Green tea consumption and gastric cancer in Japanese: a pooled analysis of six cohort studies. Gut.  58(10):1323-32.
Written by Ani Kowal

On the 8th July this year I wrote a piece entitled “Are you tearing your hair out? Study finds nutritional supplement may help reduce compulsive behaviour”, the post was looking at a study which found that N-acetylcysteine (NAC) may be useful for sufferers of trichotillomania.  NAC is an amino acid that acts as an antioxidant in the body but also affects levels of glutamate in the brain.  Glutamate triggers excitement in the brain, lowering glutamate levels may help people who suffer with obsessive compulsive disorders.  Today I thought I would have another look at obsessive compulsive disorder (OCD) in general to assess whether any other nutritional/lifestyle advice could help.

One nutrient that seems to be coming up time and time again in the medical literature is inositol.  Insolitol is classified as a member of the vitamin B complex and is sometimes referred to as vitamin B8.  Naturally inositiol (in its myo-inositol form) is found in nuts, beans and fruit, especially cantaloupe melon, oranges, grapefruit and raisins.  It has many functions in the body, structurally it is important in some lipids (fats) and cell membranes but it also functions in insulin control pathways, nerve guidance, calcium control within cells, and serotonin activity.  Serotonin is often known as a feel-good brain chemical.  Low levels have been linked to many mood disturbances.  Low levels of insolitol in the body have also been linked with depression, bulimia, panic disorder, OCD, bipolar depression and agoraphobia.

So let’s have a closer look at the available medical studies with inositol in OCD and similar disorders.

In 1996 (1) a small, but well designed, study published in the American Journal of Psychiatry found that 18g of inositol per day for six weeks was effective at significantly reducing OCD symptoms when compared to a placebo.  In 1997 (2) another small trial found that 18g of inositol for six weeks significantly reduced scores of OCD symptoms compared when compared with placebo treatment. 

A group of researchers in 2001 (3) undertook a study to compare the effect of inositol with that of fluvoxamine in individuals with panic disorder.  Fluvoxamine is a Selective Serotonin Reuptake Inhibitor (SSRI) pharmaceutical antidepressant drug often used in OCD.  The trial participants received up to 18g/day of inositol and up to 150mg/d of fluvoxamine for a month.  Improvements on Hamilton Rating Scale for Anxiety scores, agoraphobia scores, and Clinical Global Impressions Scale scores were similar for both treatments.   In the first month, inositol reduced the number of panic attacks per week by an average of 4.0 compared with a reduction of 2.4 with fluvoxamine.  Nausea and tiredness were more common with fluvoxamine.  The authors of the study conclude that “Because inositol is a natural compound with few known side effects, it is attractive to patients who are ambivalent about taking psychiatric medication. Continuing reports of inositol's efficacy in the treatment of depression, panic disorder, and OCD should stimulate replication studies”.

Also published in 2001 was a paper (4) which reported three case studies to show that inositol may help in the treatment of trichotollomania.  The paper describes the cases of two women with trichotillomania and one with compulsive skin picking.  They were treated with 6g inositol (which was in a powder form and taken dissolved in water or juice three times per day). The treatment lasted 8-16 weeks and all of them found their condition improved with inositol treatment.  The authors of the paper conclude: "The three cases described here suggest that inositol might be a treatment option in some patients with hair pulling and skin picking and could be considered in patients who tolerate SRIs [selective reuptake inhibitors] poorly or who are unwilling to take them," 
 

These studies and case-studies certainly indicate that inositol is worth investigating further and I hope that larger trials are carried out soon.  Many OCD sufferers and sufferers of depression and other mood disturbances are unwilling to take anti-depressant drugs due to the many side-effects and a general unwillingness to take pharmaceutical mood-altering medications.  Side effects of inositol treatment are few and generally mild.  Possible side effects of high dose inositol treatment are mainly gastrointestinal symptoms such as gas, diarrhoea and abdominal cramps.  Headaches may also occur. 

How might inositol be working to help in OCD, trichotillomania and similar disorders?

As mentioned earlier inositol is involved with serotonin action in the brain. In 2001 (5) and 2002 (6) a group of researchers looked specifically at OCD and how inositol may be working to help sufferers of the condition.  There is, as yet, no conclusive answer but inositol certainly seems to be having an effect in brain cells at specific ‘receptor’ sites which are important in brain chemical signalling (dopamine and serotonin appear to be brain chemicals that are affected by inositol).  Inositol from the diet is incorporated into cell membranes of neurones, brain cells, where it serves a function in brain chemical signalling.  In addition to its role in cell signalling, inositol lipids also seem to alter receptor sensitivity, can direct membrane trafficking events, and have also been found to modulate an increasing array of complex signalling proteins in the brain (6).  Further research work is needed in order to gain firmer insights.

If you are a sufferer of OCD, trichotillomania or panic disorder and are looking for an alternative treatment to conventional antidepressants, or are interested in taking a natural substance in addition to conventional treatment it may well be worth talking to your medical doctor about inositol.  They may not be aware of the evidence, in which case you could show them this blog post and they can read the full study papers to gain a fuller perspective.  Never stop taking a conventional treatment without talking to your medical doctor first and do not start a high dose inositol treatment without first consulting a medical doctor. 

If you are suffering with trichotillomania you may also wish to contact the following online support network:  Trichotillomania Support Online.  For OCD sufferers the following charity, OCD-UK, may be a helpful point of contact.

(1) Fux, M et al.  1996.  Inositol treatment of obsessive-compulsive disorder.  American Journal of Psychiatry.  153(9):1219-1221
(2) Levine J.  1997.  Controlled trials of inositol in psychiatry.  Eur Neuropsychopharmacol.  7(2):147-155.
(3) Palatnik A et al.  2001.  Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. J Clin Psychopharmacol. 21(3):335-9
(4) Seedat S, Stein D, Harvey B (2001), Inositol in the treatment of trichotillomania and compulsive skin picking (letter). J Clin Psychiatry 62(1):60-61.
(5) Harvey BH et al.  2001.  Chronic inositol increases striatal D(2) receptors but does not modify dexamphetamine-induced motor behavior. Relevance to obsessive-compulsive disorder.  Pharmacol Biochem Behav.  68(2):245-253.
(6) Harvey BH et al.  2002.  Defining the neuromolecular action of myo-inositol: application to obsessive-compulsive disorder.  Prog Neuropsychopharmacol Biol Psychiatry.  26(1):21-32.
Written by Ani Kowal

Green tea is becoming increasingly popular as a drink in the UK and throughout the ‘West’.  More and more people are also taking green tea supplements due to the numerous reports of the health benefits attributed to this drink.  Previously I have written about green tea with respect to antioxidants, heart disease, cancer and ageing.  Today I wanted to look at some new evidence (1) that certain chemical compounds within green tea may help to improve bone health. 

The study(1) was a preliminary laboratory-based cell study and further work would be necessary before firm conclusions or recommendations can be drawn from the results, however it gives interesting evidence nonetheless.  I have mentioned before that green tea contains bioactive plant chemicals, polyphenols, known as catechins.  The common polyphenols which are often listed on green tea supplements include those that were researched in this study, namely epigallocatechin, gallocatechin, and gallocatechin gallate.  These polyphenols have antioxidant properties in the body which probably account for many of their health benefits.

The laboratory study(1) found that tea catechins had positive effects on bone metabolism – they stimulated bone cell formation and helped to slow its breakdown.  Epigallocatechin appeared to be particularly helpful in boosting bone growth and bone mineralisation (which helps to strengthen bones).  This was the first study to pinpoint which chemicals in green tea are important in the possible improvement of bone health.  Importantly the researchers also noted that the catechins did not appear to cause any toxic effects in the bone cells.

Last month I wrote about the link between onions and bone health and have also written about carotenoids and bone strength as well as the importance of fruits and vegetables for bones.  The link between all these factors, including green tea, seems to be antioxidants.  As I said on Monday the best way to get dietary antioxidants is through eating a variety of fruits and vegetables daily.  Supplements cannot be seen as an alternative to a good diet but can be used as a support if you feel that you regularly struggle to include a minimum of five portions of vegetables and fruits into your daily diet.  More evidence is continually being published regarding the importance of flavonoids and antioxidants for health.

I would like to end this post by pointing out that antioxidant flavonoids/polyphenols are also found in cocoa as I have previously discussed!  This is why good quality dark chocolate (70% cocoa solids or above) can be enjoyed in small quantities guilt-free!  There are many studies which now extol the benefits of cocoa for health.  As I finish writing this piece I am allowing a square of my favourite 85% cocoa solids dark chocolate to melt on my tongue!

(1)Ko, CH et al.  2009.  Effects of Tea Catechins, Epigallocatechin, Gallocatechin, and Gallocatechin Gallate, on Bone Metabolism.  J. Agric. Food Chem. 57 (16): 7293–7297

Written by Ani Kowal

Due to the economic events occurring over the last year many people have felt under incredible stress.  A recent study (1) has found that an antioxidant supplement may be helpful in reducing symptoms such as fatigue, stress and anxiety which are fairly prevalent in developed populations at this current time.  There have been several suggestions in the scientific literature that there is a link between individual perceived stress and ‘oxidative stress’ – a kind of stress that occurs in the cells of our bodies when they are under attack by molecules known as ‘free radicals’.  In the body antioxidant defences are important to prevent damage by these free radical molecules which can cause inflammation and are linked to many diseases.  Our bodies contain many enzymes that act as antioxidants, a main one being SOD, superoxide dismutase.  The study mentioned (1) used a melon juice supplement that was high in SOD to see if it had any effect on individual symptoms of stress.

This pilot study (1) was well planned and included seventy healthy volunteers aged between 30 and 55 years, who felt daily stress and fatigue. They took the dietary melon supplement or a placebo once daily over a 4 week period. Symptoms of stress and fatigue were measured using four specific psychometric scales.

Supplementation with the melon concentrate supplement significantly improved perceived signs and symptoms of stress and fatigue linked to e.g. pain, sleep troubles, concentration, weariness, attitude, irritability compared to the placebo. In the same way, quality of life and perceived stress were significantly improved with supplementation (1).

One of the authors of the study said in a press release (2) "Several studies have shown that there is a link between psychological stress and intracellular oxidative stress. We wanted to test whether augmenting the body's ability to deal with oxidative species might help a person's ability to resist burnout. The 35 people in our study who received capsules containing superoxide dismutase showed improvement in several signs and symptoms of perceived stress and fatigue." She added that " It will be interesting to confirm these effects and better understand the action of antioxidants on stress in further studies with a larger number of volunteers and a longer duration."

The best way of providing the body with antioxidants is to eat a diet that is rich in vegetables and fruits.  These foods provide antioxidant vitamins, minerals and bioflavonoids (bioactive plant compounds).  Antioxidant supplements made from natural berries and herbs are now also available to buy but should not be viewed or used as an alternative to a healthy diet.  If you feel that you are under particular stress/mental strain at the moment you may wish to increase the number of antioxidant containing foods in your diet.  If you are struggling to reach the daily minimum of 5 portions of vegetables and fruits then a good quality antioxidant supplement may be something you wish to consider in the short term in order to boost your antioxidant levels during periods of stress.

It will be interesting to see what further research uncovers in the realm of antioxidants and stress symptoms, with so many people feeling pressure in their lifes these kinds of studies could represent important steps toward helping to ease difficult symptoms.

(1)Milesi MA et al.  2009.  Effect of an oral supplementation with a proprietary melon juice concentrate (Extramel) on stress and fatigue in healthy people: a pilot, double-blind, placebo-controlled clinical trial.  Nutrition Journal.  8:40 (15 September 2009)
(2)Press Release: Antioxidant Ingredient Proven To Relieve Stress. ScienceDaily. Retrieved September 16, 2009, from http://www.sciencedaily.com/releases/2009/09/090914194652.htm

Written by Ani Kowal

Messages are constantly being published to encourage us to eat plenty of vegetables and fruits and I certainly write about the importance of these foods often.  Vegetables and fruits provide the body with an array of vitamins, minerals and bioflavonoids (bioactive plant chemicals) which are associated with the prevention of many diseases.  Some of the vitamins and bioflavonoids act as antioxidants in the body and this may be one way that that prevent disease.  Antioxidants are another topic that I often write about, they protect the body from attack by destructive molecules known as ‘free radicals’.

A newly published study (1) has found that eating a diet rich in vegetables and fruits may be associated with a reduced risk of ‘cognitive impairment’, mental impairment, later in life.

193 healthy people aged 45-102 years old were included in the study.  Each participant took part in cognitive testing and also gave blood which was assessed for antioxidant status.  Each person also completed a specific food frequency questionnaire which assessed their daily intake of vegetable and fruits.  The participants were scored to have either a high intake or a low intake.  94 subjects in the high-intake score group had significantly higher cognitive test scores and higher levels of antioxidant nutrients in their blood compared to 99 subjects who had low intake of vegetables and fruits.  In addition to this the cognitive scores were directly correlated with blood levels of specific antioxidant nutrients (1).

The authors of the study conclude (1) “Healthy subjects of any age with a high daily intake of fruits and vegetables have higher antioxidant levels, lower levels of biomarkers of oxidative stress, and better cognitive performance than healthy subjects of any age consuming low amounts of fruits and vegetables. Modification of nutritional habits aimed at increasing intake of fruits and vegetables should be encouraged to lower prevalence of cognitive impairment in later life”. 

This follows on well from the piece I posted on Monday which discussed recent evidence that lifestyle may impact cognition later in life.  The High Intake group in this study was consuming around 400g of vegetables and fruits daily which is a very achievable amount.  The low intake group, by contrast were eating less that 100g of these foods daily.  Integrating at least 5 portions of vegetables and fruits into the daily diet is highly recommended. 

Dr. M. Cristina Polidori, currently at the Department of Geriatrics, Marienhospital Herne, Ruhr-University of Bochum, Germany, explained in a press release (2): “It is known that there is a strong association between fruit and vegetable intake and the natural antioxidant defenses of the body against free radicals. It is also known that bad nutritional habits increase the risk of developing cognitive impairment with and without dementia. With this work we show a multiple link between fruit and vegetable intake, antioxidant defenses and cognitive performance, in the absence of disease and independent of age. Among other lifestyle habits, it is recommended to improve nutrition in general and fruit and vegetable intake in particular at any age, beginning as early as possible. This may increase our chances to remain free of dementia in advanced age.”

Further, much larger, studies are planned that will include patients with Alzheimer’s disease at different stages and patients with mild cognitive impairment without dementia.  I will be following developments with interest.  As my many previous posts have shown, a good diet and lifestyle really can impact our health, both in the present and the future.  As I mentioned last week, even small changes can add up over time to create a bigger impact. 

(1)Polidori MC et al.  High fruit and vegetable intake is positively correlated with antioxidant status and cognitive performance in healthy subjects. J Alzheimers Dis. 17:4
(2)Science daily press release.  http://www.sciencedaily.com/releases/2009/09/090909064910.htm.  IOS Press BV (2009, September 10). High Fruit And Vegetable Intake Linked To Antioxidant Status And Cognitive Performance In Healthy Subjects. ScienceDaily. Retrieved September 11, 2009, from http://www.sciencedaily.com¬ /releases/2009/09/090909064910.htm
Written by Ani Kowal

Recently I wrote about healthy living as a means of reducing the risk of developing chronic disease as well as being a possible way of protecting against Alzheimer’s disease

A study based on a UK population (1) has added further evidence for the effect that diet and lifestyle can have on mental/brain (cognitive) function.   The researchers were looking at the health behaviours of over 5000 men and women who were civil service office workers in London UK.  They assessed the health of the workers over a period of about 17 years when the workers were at three different stages of life: early midlife, around 44 years old, midlife, around 56 years old and late-midlife, when they were around 61 years old.  A score, of 0 to 4, was given for the number of unhealthy behaviours the individuals participated in.  Smoking, low physical activity and low fruit and vegetables consumption were among the unhealthy behaviours being assessed.  Poor thinking skills (known as executive function) and poor memory in late-midlife were the outcomes being measured and analysed.

Compared with those who had no unhealthy behaviours, those with 3–4 unhealthy behaviours over the study period were nearly three times more likely to have poorer thinking skills. A similar association was observed for memory – the men and women who had the most number of unhealthy behaviours were about twice as likely to have declining memory.  The risk of poor thinking skills and poor memory was greater the more times the participants reported unhealthy behaviours over the 3 age phases that were assessed (1).  

Current smokers were more likely to show the lowest memory, verbal, and math-related thinking and reasoning skills at each age that was assessed.  Similar findings were also noted among those who ate fewer versus more than 2 servings of fruits and vegetables each day.   Men and women who reported lower levels of physical activity during midlife and late-midlife also showed greater risk for cognitive deficit (1).

The authors conclude (1) that “This study suggests that both the number of unhealthy behaviours and their duration are associated with subsequent cognitive function in later life.”

The research only shows associations, it’s not a study that proves that healthy living can prevent mental decline but it indicates that people who live healthily over many years tend to be less likely to experience mental decline in later life.  The exciting point about this research is that all of these unhealthy behaviours can be modified.  At any age we can make the choice to be a little healthier.  With a bit of planning we can add some physical activities into the day – whether that be walking for an extra 15-30minutes a day, taking the stairs instead of the lift or doing a weekly exercise or dance class.  It is also possible to look at the diet and see if there is a way to add extra portions of vegetables and fruits into our daily meals for example adding a piece of fruit to our breakfast, eating fruit as a snack, having a large mixed salad with lunch and including at least two portions of vegetables with our evening meal.  Reaching the minimum 5 portions a day needn’t be too challenging.  Making changes gradually can help the process seem less overwhelming and it all adds up to make a difference in the long-run. 

As I have previously mentioned, nutritional supplements can never be viewed as an alternative to healthy eating and living.  However, if you feel your diet consistently falls short of vegetables and fruits you may wish to consider taking a food-state multi-vitamin and mineral supplement which tends to provide bioflavonoids in addition to the nutrients and is easy for the body to absorb.  For those of you who do not eat oil fish regularly (at least twice per week) you may want to consider taking a daily fish oil supplement in order to provide omega 3 fatty acids to the body (a supplement to provide around 250-350mg of EPA and 250-350mg DHA).  For vegetarians and vegans flaxseed oil can provide the shorter chain omega 3 fatty acid, alpha linolenic acid, (a supplement providing 1000mg alpha-linolenic acid daily can be considered).  Vegetarian EPA and DHA supplements produced from algae are also becoming increasingly available.

(1) Séverine Sabia S et al.  2009.  Health Behaviors From Early to Late Midlife as Predictors of Cognitive Function.  The Whitehall II Study.   American Journal of Epidemiology.  170(4):428-437
Written by Ani Kowal

Previously I have written a number of articles about diet and cancer prevention and often mentioned the World Cancer Research Fund, a charity dedicated to the prevention of cancer through diet and lifestyle.  Today I wanted to look at a recently published piece of evidence(1) which suggests that some natural food compounds may actually be able to work in conjunction with conventional drugs and play a role in treating cancer in the future.

The laboratory based research took place in the Linus Pauling Institute at Oregon State University and the results were published in the International Journal of Cancer(1).  The natural compound being tested was a substance called chlorophyllin. Chlorophyllin is a derivative of chlorophyll, a green pigment found in most plants and algae, which has already been found to exhibit cancer preventative properties.  Data suggests that chlorophyllin can be ingested at relatively high levels without causing toxicity to the body (2)

Excitingly the scientists found that chlorophillin was much more potent at causing the death of colon cancer cells than a drug called hydroxyurea, which is commonly used in cancer treatment.  It seems that the chlorophyllin kills cancer cells by blocking the same phase of cell division as the hydroxyurea but via a completely different mechanism.  This is quite important since it means that there would be a possibility of developing a way that natural products could be used in conjunction with conventional drugs to provide an overall better synergistic ‘cocktail’ or it might be that when a natural product is combined with a conventional drug less potent/toxic dosages of the drug could be administered to patients.

The researchers conclude their findings by saying “Chlorophyllin has the potential to be effective in the clinical setting, when used alone or in combination with currently available cancer therapeutic agents” (1)

Rod Dashwood, professor and director of the Cancer Chemoprotection Program in the Linus Pauling Institute said in a press release (2):   "Most chemotherapeutic approaches to cancer try to target cancer cells specifically and do something that slows or stops their cell growth process," "We're now identifying such mechanisms of action for natural compounds, including dietary agents. With further research we may be able to make the two approaches work together to enhance the effectiveness of cancer therapies."

Further research is needed both in laboratory and animal studies, with combinations of chlorophyllin and existing cancer drugs, before it would be appropriate for human trials to be considered.  The press release goes on to describe other work published by the Linus Pauling Institute which shows that other dietary agents, such as selenium compounds, might also have similar cancer treatment properties.  Rob Dashwood states "There’s significant promise in the use of natural products for combined cancer therapies," "These are areas that merit continued research." (2)

It will be interesting to watch the development of this kind of research over the next few years to see whether combinations of natural agents and conventional drugs will begin to be used in cancer treatment.  A merging of the medical and nutritional disciplines is something that, I believe, could lead to great advances in disease prevention and treatment.

(1)Chimploy K et al.  2009.  E2F4 and ribonucleotide reductase mediate S-phase arrest in colon cancer cells treated with chlorophyllin.  International Journal of Cancer.  125:2086-2094
(2)Oregon State University.  Press Release.  Natural compounds, chemotherapeutic drugs may become partners in cancer therapy http://oregonstate.edu/ua/ncs/archives/2009/aug/natural-compounds-chemotherapeutic-drugs-may-become-partners-cancer-therapy
Written by Ani Kowal

I am definitely a morning person and in the spring and summer months I am up and wide awake while many people are still snoozing, this morning it was noticeably much darker and whilst I was still up and ready to go I wasn’t quite filled with the same kind of energy that I seem to buzz with when it is lighter.

I have written about seasonal affective disorder (SAD) a few times in the past and last year I wrote two specific posts ‘Beating the winter blues’ part I and II.  It is worth reading these if you want more information about SAD.  Since SAD is such a pertinent topic for many people in the UK I thought it was worth highlighting a few of the important factors again today.  For those of you who know that SAD is an issue it is well worth preparing now before the days get even shorter and British summer time ends on 25th October.

SADA Seasonal Affective Disorder Association is the UKs only support organisation that is dedicated to SAD.  SADA say that(1) “ SAD is a type of winter depression that affects an estimated 7% of the UK population every winter between September and April, in particular during December, January and February.  It is caused by a biochemical imbalance in the hypothalamus [part of the brain] due to the shortening of daylight hours and the lack of sunlight in winter.  For many people SAD is a seriously disabling illness, preventing them from functioning normally without continuous medical treatment.  For others, it is a mild but debilitating condition causing discomfort but not severe suffering. We call this subsyndromal SAD or 'winter blues.' It is estimated that a further 17% of the UK population have this milder form of condition”.

The symptoms of SAD include the following(2) but it is important to note that for some people without diagnosed SAD (known as sub-syndromal SAD), symptoms such as tiredness, lethargy, sleep and eating problems occur, but depression and anxiety are absent or mild. 

Depression
Low mood, worse than and different from normal sadness
Negative thoughts and feelings
Guilt and loss of self-esteem
Sometimes hopelessness and despair
Sometimes apathy and inability to feel

Sleep Problems
The need to sleep more
A tendency to oversleep
Difficulty staying awake during the day and/or disturbed sleep with very early morning wakening

Lethargy
Fatigue, often incapacitating, making it very difficult or impossible to carry out normal routines

Over Eating
Craving for carbohydrates and sweet foods leading to an increase in weight

Cognitive Function
Difficulty with concentration and memory
The brain does not work as well, or as quickly

Social Problems
Irritability
Finding it harder to be with people
Anxiety
Tension
Stress is harder to deal with

Loss of Libido
Less interest in sex and physical contact

Sudden Mood Changes in Spring
Sharp change in mood
Some experience agitation and restlessness and/or a short period of
hypomania (over activity)
No dramatic mood change but a gradual loss of winter symptoms

Antidepressants are often prescribed to SAD sufferers but many are willing to take these due to side-effects.  There are many natural alternatives, please also visit the earlier posts mentioned at the start of this piece for more information.

Light Therapy 

Light therapy has been shown to be effective in up to 85 per cent of diagnosed cases. That is, exposure, for up to four hours per day (average 1-2 hours) to very bright light, at least ten times the intensity of ordinary domestic lighting.  Ordinary lighting in the home is not bright enough for the treatment of SAD.  Ordinary lightbulbs tend to produce light with an intensity of about 200-500 lux (lux is a way of measuring light emission).   The minimum light intensity necessary to treat SAD is around 2500 lux, but a SAD light box can emit up to 10,000 lux.  The intensity of a bright summer day can be 100,000 lux (3).

Within four days of treatment with light therapy a positive difference in SAD symptoms may be noticed and this effect is likely to continue with every day use.  Last year I wrote about the sunrise alarm clock and sunrise system.  These usually consist of a unit with a light that gradually increases in intensity over a 30 minute period until it is at it’s brightest when an alarm will go off.  The thinking behind this is that in the winter we often wake up with a start when the alarm goes sounds, but it is still very dark outside.  Our bodies awake with a shock and then we turn on a bright light, we miss the normal cues to the body that occur with dawn and increasing light.  If we wake up with gradual, dawn light our natural body clock (what is known as our circadian rhythm), is less disrupted.  The medical studies have proved very positive with some indication that the dawn simulation sunrise alarm clocks, are as good as light boxes at helping mood in SAD sufferers.

In fact I am thinking of buying a sunrise system this year, I don’t think I suffer from full blow SAD but I do notice a difference in my energy levels in the darker months and bright light may well help us all during the winter (4).  In addition to light therapy a healthy diet, exercise and vitamin D may also help SAD sufferers - information on these factors can be found in my previous posts.  SADA produce an information pack available for £5.00 from their website, it contains lots of valuable information and may well be worth purchasing if you are wanting to know more about SAD and the available treatment options.

(1) Statistics from the SADA website: http://www.sada.org.uk/what-is-SAD.html
(2)Symptom list from the SADA website: http://www.sada.org.uk/symptoms-of-SAD.html
(3)Information adapted from http://www.sada.org.uk/SAD-treatment.html
(4) Partonen T & Lonnqvist J.  2000.  Bright light improves vitality and alleviates distress in healthy people.  J Affect Disord.  57:55-61
Written by Ani Kowal

Kingston University, London UK recently published a study (1) which looked at a variety of plant extracts and their roles as antioxidants and anti-ageing agents in the body.  The scientists from Kingston University tested 21 plant and herbal extracts including: White tea, Green Tea, Burdock root, Anise, Angelica, Lavender, Rose tincture, Pomegranate.  White tea came out top of the bunch in all tests, outperforming all of the other herbs and plants that were evaluated (1).

In a press release (2) Professor Declan Naughton, a leading specialist on inflammation in the UK, from the School of Life Sciences at Kingston University in South West London, said the research showed white tea had anti-ageing potential and high levels of anti-oxidants which could prevent cancer and heart disease. “We’ve carried out tests to identify plant extracts that protected the structural proteins of the skin, specifically elastin and collagen,” he explained. “Elastin supports the body’s natural elasticity which helps lungs, arteries, ligaments and skin to function. It also helps body tissue to repair when you suffer wounds and stops skin from sagging.” “Collagen is a protein found in connective tissues in the body and is important for skin, strength and elasticity”, he added.

Results showed white tea prevented the activities of the enzymes which breakdown elastin and collagen, known as collagenase and elastinase.  The breakdown of these important skin proteins can lead to wrinkles that accompany ageing.  The enzymes are also associated with inflammatory diseases such as rheumatoid arthritis.  Free-radicals, which are normally kept in check by antioxidants, are also associated with inflammatory conditions (many of my other posts have gone into great detail about antioxidants).
 

Professor Naughton said (2): “These enzymes and oxidants are key components of normal body processes. However, in inflammatory conditions, suppressing the activities of these excess components has been the subject of decades of research. We were surprised to find such high activity for the white tea extracts in all five tests that were conducted.” “We were testing very small amounts far less than you would find in a drink,” “The early indicators are that white tea reduces the risk of inflammation which is characteristic of rheumatoid arthritis and some cancers as well as wrinkles.”

Other plants and herbs that helped to protect against the breakdown of elastin and collagen, indicating that they may have an anti-aging potential, included extracts of rose, green tea, angelica, anise and pomegranate.  These are all readily available as supplements and pomegranate and rose are often used in anti-ageing skin creams.

The plants and herbs that were tested also contained various phenolic compounds (a group of natural plant chemicalss which include the bioflavonoids) - these bioactive plant compounds have received a lot of attention over the last few years for their health giving properties and potential to protect against a variety of diseases.  In this study (1) White tea had the highest phenolic content and antioxidant potential.  Green tea and rose tincture also showed high antioxidant potential.

Last year I wrote about the effects of UV exposure and aging (Part I, Part II) and how antioxidants as well as other nutrients can help prevent free radical damage to collagen and elastin in the skin.  It is important to remember that this was just a preliminary laboratory study and it is unknown whether the plants and herbs tested would have similar effects in the body.

(1) Thring TSA et al.  2009. Anti-collagenase, anti-elastase and anti-oxidant activities of extracts from 21 plants. BMC Complementary and Alternative Medicine.  9:27 (4 August 2009)
(2)Press Release:  Kingston University.  White tea could keep you healthy and young looking http://www.kingston.ac.uk/pressoffice/latestnews/2009/august/10-White-tea-could-keep-you-healthy-and-young-looking/

Written by Ani Kowal