Scientists have linked excessive alcohol consumption with various nasty physical disorders. For instance, research shows a strong correlation between heavy alcohol consumption and liver disease. This is because 95% of the alcohol we drink is metabolised by the liver and, once consumed, it is turned into acetaldehyde; a toxic substance that causes inflammation of the liver and over time can lead to fibrosis (Bataller and Brenner, 2005) and cirrhosis (Setshedi, Wands & De La Monte, 2010). Excess consumption of alcohol is also associated with immune dysfunction because it depletes zinc and vitamin C levels in the body; nutrients thought to help lower risk of infection and to help strengthen immune defences (Kazakevich, Noody, Landau & Goldberg, 2012). Researchers have also found a link between heavy alcohol intake and increased risk of heart disease (Schuckit 2009), increased risk of stroke (Ikehara et.al 2005), bone disorders (Lalor et.al, 1985), increased risk of certain cancers (Rehm et.al. 2010) and fertility problems (Grodstein et.al. 1994). However, the potential benefits of alcohol have also been well documented. For instance, studies have shown that moderate consumption of alcohol can increase the “good cholesterol” in our bodies (Oliveira, 2000), reducing the risk of heart disease (Rimm et.al, 2009) and stroke (Berger et.al. 1999). Research also suggests that moderate drinking can increase insulin sensitivity; reducing the risk of diabetes (Kiechl et.al 1996). There is also new evidence to suggest that low to moderate intake increases bone mineral density; strengthening bone structure (Holbrook & Barrett-Connor, 1993). So, in light of these conflicting views, how much is too much?

Unfortunately there is no consensus on what constitutes a ‘safe level’ of drinking but it is widely recommended that men consume no more than three standard drinks per day and women no more than two (AIM, 2012). Research suggests that this intake should also be accompanied by regular exercise and “alcohol free days” (Bupa, 2012) to help minimize any adverse effects. However you want to look at it, there is no denying the potential damage that alcohol can do to our bodies so keep this in mind and drink in moderation.

Aim, 2012, ‘Sensible drinking guidelines’, Last updated January 2012, Last viewed 10/04/2012 <http://www.drinkingandyou.com/site/pdf/SENSIBLE%2520DRINKING.pdf>

Bataller, R., & Brenner, D.A. 2005, ‘Liver fibrosis’, Journal of Clinical Investigation, Vol. 115(2), pp. 209-18.

Berger, K., Ajani, U.A, Kase, C.S., Gaziano, M., Buring, J. E., Glynn, R.J., Hennekens, C.H. 1999, ‘Light-to-Moderate Alcohol Consumption and the Risk of Stroke among U.S. Male Physicians’, New England Journal of Medicine, Vol. 341, pp. 1557-1564.

Bupa, 2005, ‘Sensible drinking’ Last updated November 2010, viewed on 10/04/2012 <http://www.bupa.co.uk/individuals/health-information/directory/a/alcohol-abuse>

Grodstein, F. Goldman, M.B., Cramer, D.W. 1994, ‘Infertility in Women and Moderate Alcohol Use’, American Journal of Public Health, Vol. 84 (9), pp. 1429-1432.

Holbrook, T.L., Barrett-Connor, E., 1993, ‘A prospective study of alcohol consumption and bone mineral density’, BMJ, Vol. 306(6891), pp. 1506–1509.

Ikehara, S.,Iso, H., Toyoshima, H., Date, C., Yamamoto, A., Kikuchi, S., Kondo, T., Watanabe, Y., Koizumi, A., Wada, Y., Inaba, Y., Tamakoshi, A. 2008, ‘Alcohol Consumption and Mortality From Stroke and Coronary Heart Disease Among Japanese Men and Women’, Stroke, Vol. 39, pp. 2936-2942.

Kazakevich, N., Moody, M.N., Landau, J.M., Goldberg, L.H. 2010, ‘Alcohol and Skin Disorders: With a Focus on Psoriasis’, Addiction, Vol 105 (5), pp.817-843.

Kiechl, S., Willeit, J., Poewe, W., Egger, G., Oberhollenzer, F., Muggeo, M., Bonora, E. 1996, ‘Insulin sensitivity and regular alcohol consumption: large, prospective, cross sectional population study (Bruneck study)’, BMJ, Vol. 313(7064), pp. 1040-1044.

Oliveira, E.R., Foster, D., McGee Harper, M., Seidman, C.E., Smith, J.D., Breslow, J.L., Brinton, E.A. 2000, ‘Alcohol consumption raises HDL Cholesterol levels by increasing the transport rate of Apolopoproteins A-I and A-II’, Circulation, Vol. 102 (19), pp. 2347-2352.

Rehm, J., Baliunas, D., Borges, G.L.G., Graham, K., Irving, H., Kehoe, T., Parry, C.D., Patra, J., Popova, S., Pozynak, V., Roerecke, M., Room, R., Samokhvalov, A.V., Taylor, B. 2010, ‘The relation between different dimensions of alcohol consumption and burden of disease: an overview’, Addiction, Vol. 105 (5), pp. 817-843.

Rimm, E.B., Williamsn, P., Fosher, K., Criqui, M., Stampfer, M.J. 1999, ‘Moderate alcohol intake and lower risk of coronary heart disease: meta-analysis of effects on lipids and haemostatic factors’, BMJ, Vol. 319(7224): pp. 1523-1528.

Schuckit, M.A., 2009, ‘Alcohol-use disorders’, The Lancet, Vol. 373, pp. 492-501

Setshedi, M., Wands, J.R., De La Monte, S.M. 2010, ‘Acetaldehyde adducts in alcoholic liver disease’, Oxid Med Cell Longev, Vol. 3 (3), pp. 178-185.

Leptin and ghrelin are responsible for making you feel hungry. Ghrelin, produced in the stomach and pancreas, makes you feel hungry. Leptin on the other hand, produced by fat cells, suppresses your appetite. The problem is, the more fat you have, the more leptin you produce and the more immune you become to it’s effects!

Serotonin is known as the feelgood hormone, and it is. What you may not know is that 90% of the body’s total serotonin is located in the gut, regulating intestinal movements. Only the remaining 10% is used to regulate things like mood and sleep. Serotonin also has cognitive functions, including memory and learning. The fastest way to increase your serotonin levels – exercise!

Oxytocin is what your brain releases when you touch someone (a lover or a friend). It is the ‘love hormone’. High levels of oxytocin increases libido, lowers blood pressure and increases immune function. Interestingly, oestrogen greatly enhances oxytocin’s effects. Even cuddling a pet can trigger oxytocin release.

Melatonin in secreted by your brain’s pineal gland at sunset to promote sleep. This obviously is greatly affected by our lifestyles, and artificial light. Total darkness triggers its production. It’s worth focusing on because it acts as a great antioxidant. High melatonin levels also fight obesity, diabetes and cancer.

Cortisol is the stress hormone, released in the brain whenever you’re in danger, or just frazzled. It quickens your heartbeat, feeds extra oxygen to the brain, and quickly retrieves energy from fat and glucose stores. Long term elevated levels can increase the risk of obesity, diabetes and heart disease. With our hectic lifestyles, the key is cortisol reduction; best achieved through short and intense exercise.

Thyroxine and triiodothyronine act as your body’s internal thermostat. They also regulate energy levels and metabolism. Lifestyle and environmental factors very often disrupt the normal function of the thyroid, so it’s important to take care of your thyroid, and check and treat if necessary (with natural supplementation).

Great skin, lots of energy, decreased rate of illness and heightened cognitive and physical function. These are just some of the rewards of the ‘holy grail’ of medicine – anti-ageing. An oft purported catalyst and promising research area for anti-ageing is DHEA.

Dehydroepiandrosterone, better known as DHEA, is a steroid hormone found in both men and women. DHEA is mainly produced by the adrenal glands and is a precursor for other sex hormones like Testosterone and Progesterone. While it is the most abundant hormone in the body, our DHEA levels reach their peak at age 25 and then decline steadily thereafter. A pool of research indicates the importance of this hormone for health and wellbeing and suggests that it can also protect the body from the effects of aging. For instance, research has shown that DHEA supplementation (especially in elderly patients) can restore youthful serum levels, improving the hydration and elasticity of the skin [1]. Topical application of DHEA is also said to improve skin vitality and can help counteract any papery appearance[2]. Other anti-aging benefits include an increase in perceived physical and mental wellbeing; that is, improved sleeping patterns, improved energy and increased ability to handle stress[3]. Studies also show that supplementation of DHEA in older men improves muscle strength and body mass[4], though results are not significant for women.

DHEA can combat some of the effects of aging, but what else can it do for you? 

There are actually many more positive effects that DHEA can have on your body. For instance, the lower your DHEA the more likely you are to be overweight. This is because DHEA triggers a “futile fatty acid cycle” which raises our metabolic thermostat; causing us to burn more energy. DHEA is also said to have an anti-diabetic and anti-obesity effect because it helps to reverse age-related changes in fat mass, improves glucose tolerance and decreases insulin resistance[5].
Moreover, DHEA is thought to play key role in disease prevention. For instance, DHEA appears to protect against several cancers including lung, colon, skin, breast, liver and ovarian[6]. Chronically depressed individuals who undergo DHEA therapy also report elevated moods. In fact, low DHEA and cortisol are the only hormones that have been consistently associated with depression[7]. Low DHEA levels have also been linked with immune dysfunction, rheumatoid arthritis, cardiovascular disease[8] and degenerative diseases such as Osteoporosis and Alzheimers disease[9].

DHEA can also do wonders for your libido. Adrenal hormones, specifically DHEA and Testosterone, are central to a woman’s sex drive. When DHEA is administered it may convert to testosterone in the body causing testosterone levels to rise, increasing sexual desire[10]. High levels of DHEA can also help combat vaginal dryness in women [11]and are linked with low incidence of impotence [12]in men, though there are conflicting studies in this regard.

So, is supplementation safe?

There are questions being asked about the safety of conventional hormone replacement therapy (HRT); dependent on synthetic hormones from animals, which has been linked with increased risk of stroke and heart attack. However, “bioidentical” HRT is a “natural” alternative that has a wide range of health benefits with only minimal side effects. It is important to remember that those with a history of cancer are warned away from any hormone therapy because it can exacerbate their condition. For instance, women with breast cancer are advised to avoid conventional DHEA therapy. This is because DHEA can be converted to oestrogen in the body and may aggravate the cancer. Likewise, men with prostate cancer are told to steer clear of DHEA supplementation in fear that it will contribute to its progression by converting to testosterone in the body. Luckily an alternative known as 7-keto DHEA, which does not convert to Estrogen or Testosterone, can be used safely in those with hormone-dependant diseases, including cancer. Supplementation with 7- Keto DHEA can also combat unwanted side effects in women including acne, facial hair, deepening of voice and hair loss which may arise if DHEA converts to testosterone in the body[13].

Research shows that supplementation with “natural” or “bio identical” DHEA is well tolerated in the body and is linked to a wide range of health benefits, especially in the elderly. However, it is recommended that people who supplement DHEA monitor their blood levels and should aim at improving their DHEA to that of a healthy 21 year old. Moreover, those with a history of cancer are encouraged to supplement with 7-Keto DHEA and should have their hormone levels tested every 6-12 months after commencing treatment.

It’s just one key in medicine’s quest for the fountain of youth, but it’s definitely an important one. DHEA will be at the centre of many future research projects and breakthroughs, but right now it’s important to have your DHEA levels checked (by any registered Medical Practitioner in Australia, by blood test) and then restored to the appropriate level.

DHEA hormone may help women through menopause: study

By Kate Kelland

LONDON | Mon Dec 19, 2011 7:04pm EST

(Reuters) – A hormone called DHEA and mostly secreted by the adrenal glands may be able to help women who are going through menopause and could also give them better sex lives, a study found on Tuesday.

Italian researchers writing in the journal of the International Menopause Society, Climacteric, said they had found the first robust evidence that low doses of DHEA can help sexual function and menopausal symptoms, suggesting it may one day become an alternative to hormone replacement therapy (HRT).

But they stressed that the trial was small, so far larger studies are needed to confirm the results.

“We must bear in mind that this is a pilot study with a small sample,” Anna Fenton, co-editor of Climacteric, said in commentary on the work. “We can’t yet say that this study means that DHEA is a viable alternative to HRT, but … we should be looking to do larger studies to confirm these initial results.”

DHEA, or dehydroepiandrosterone, is a natural steroid hormone mostly made in the adrenal glands and has a variety of therapeutic uses.

HRT, which is a combination of the hormones oestrogen and progesterone, is an approved treatment for women going through the menopause, who often experience unpleasant symptoms such as hot flushes, night sweats, loss of sex drive and mood swings.

But sales of HRT drugs have fallen sharply since a large study in 2002 found higher rates of ovarian cancer, breast cancer and strokes in women who took the pills, and the search has since been on for alternatives.

American researchers said in January that the antidepressant Lexapro, made by drugmaker Forest Laboratories, significantly cut the number and severity of hot flushes in menopausal women, and other antidepressants including GlaxoSmithKline’s Paxil and the Pfizer drugs Prozac and Effexor also have been found to be effective.

For this trial, a team of researchers led by Andrea Genazzani of the University of Pisa followed a group of 48 post-menopausal women with troubling symptoms.

Over a year, 12 women took vitamin D and calcium, 12 took DHEA, 12 took standard HRT and 12 took a synthetic steroid called tibolone which is used to alleviate menopausal symptoms.

The women’s menopausal symptoms, sexual interest and activity were measured using a standard questionnaire that explores factors such as satisfaction with frequency of sex, vaginal lubrication, orgasm, and sexual partner.

After 12 months, all the women on hormone replacements had improvements in menopausal symptoms, but those taking vitamin D and calcium did not show any significant improvement.

At the start of the trial, all groups had similar sexual activity, but after the year, those taking calcium and vitamin D scored an average of 34.9 on the questionnaire scale, while those taking DHEA had a score of 48.6, showing that those on DHEA had more sexual interest and activity.

The results for the HRT group were similar, and both the HRT DHEA groups showed a higher level of sexual intercourse in comparison to the control group, the researchers said.

Genazzani said the results showed DHEA has potential, especially for those women who may have problems in taking more conventional HRT. “But this is a small study, a proof of concept. What we need to do now is to look at a larger study, to confirm that these initial results are valid,” she added.

As people become busier with work and various social activities, sleep is often the first casualty for people attempting to juggle their busy schedules. The effects of this change in sleep duration and quality may in fact have a significant, deleterious effect on health and wellbeing in the long term.

The latest results from the Whitehall 11 study published in the medical journal “Sleep” has revealed that not only too little, but also too much sleep can adversely affect brain functioning, later in life. This large study, covering the period from 1984 until the present day and involving 10,000 Londoners aged 30-55 years, has revealed that the body seems to respond normally when people get sleep between the 6 to 8 hour time frame.

However, sleeping either less, or more than these 6 to 8 hours per night, may cause an accelerated cognitive decline equivalent to four to seven years of aging. Some of this cognitive decline even occurred in middle age.

For some people, who are filling every minute of the day with some form of physical or mental activity, finding time for sleep and even falling asleep can be very difficult. For others, frequent waking can be a problem. All factors significantly affect sleep quantity and quality, the results of which are often as bad as having no sleep.

Healthy sleep times vary from person to person, and it is important to note that it is a fallacy that  we need less sleep as we get older.

If you are waking tired or unrefreshed, you may be suffering from sleep deprivation. Inadequate sleep may  adversely affect your performance,  concentration,  memory,  or mood and  may even cause behaviour which  causes increases in accidents and injuries. Poor sleep may be due to causes other than poor sleep habits.

Some of the causes of poor sleep quality include snoring,  sleep apnoea, anxiety and stress, depression, use of stimulants, chronic pain menopause, breathholding, restless legs syndrome, sleepwalking,  and insomnia.

Simple measures are of great assistance in achieving a good quantity and quality of sleep.

These include:

1 Avoiding stimulants such as caffeine, alcohol and sugary snacks before bed.

2 Maintaining a regular bedtime, so your body becomes accustomed to winding down at this time.

3 Keeping the bedroom for sleeping and sex only. Move the TV out.

4 Avoiding paperwork, or using the computer just before you go to sleep.

5 While regular exercise promotes good sleeping habits, avoid exercise 3 hours before bedtime.

6 Limit fluid intake in the hour before bed, to prevent the need to use the toilet in the night.

7  Have a relaxing bedtime routine i.e. warm, bath, relaxing music, light reading etc.

8 Make sure your bedroom is quiet, dark and conducive to sleep and ensure that you have a comfortable bed.

For those of you who having tried all of the above, without success, you may be producing insufficient melatonin, which is called the ‘sleep’ hormone. Melatonin plays a critical  role in  determining when you fall asleep and when you wake up. A few clinical studies have shown that  melatonin is more effective than a placebo in reducing the time it takes to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. Melatonin has a number of beneficial effects apart from sleep regulation. It is a powerful antioxidant, is helpful in preventing jet lag and influences hormone production.

Melatonin is available on prescription from your family doctor.

^ Marmot, M. G.; Davey Smith, G.; Stansfield, S.; et al. (1991). “Health Inequalities among British civil servants: the Whitehall II study”. Lancet 337(8754): 1387–1393. 

Bariga-Ibars C, Rodriguez-Moratinos B, et al. [Interrelations between sleep and the immune status]. Rev Neurol. 2005 May 1–15;40(9):548–56.

Boivin DB , Duffy JF , et al. Dose-response relationships for resetting of human circadian clock by light. Nature . 1996 Feb 8;379(6565):540–2.

Boivin DB , James FO . Phase-dependent effect of room light exposure in a 5-h advance of the sleep-wake cycle: Implications for jet lag. J Biol Rhythms . 2002 Jun;17(3):266–76.

Burch JB , Yost MG , et al. Melatonin, sleep, and shift work adaptation. J Occup Environ Med . 2005 Sep;47(9):893–901

Gupta M , Gupta YK , et al. A randomized, double-blind, placebo controlled trial of melatonin add-on therapy in epileptic children on valproate monotherapy: Effect on glutathione peroxidase and glutathione reductase enzymes. Br J Clin Pharmacol . 2004b Nov;58(5):542–7.

Hardeland R , Pandi-Perumal SR , et al. Melatonin. Int J Biochem Cell Biol . 2005a Sep 27.

Hardeland R , Pandi-Perumal SR . Melatonin, a potent agent in antioxidative defense: Actions as a natural food constituent, gastrointestinal factor, drug and prodrug. Nutr Metab (Lond) . 2005b Sep 10;2:22.

Herxheimer A , Petrie KJ . Melatonin for preventing and treating jet lag. Cochrane Database Syst Rev . 2001;(1):CD001520.

Herxheimer A , Waterhouse J . The prevention and treatment of jet lag. BMJ . 2003 Feb 8;326(7384):296–7.

Reilly T , Waterhouse J , et al. Jet lag and air travel: Implications for performance. Clin Sports Med. 2005 Apr;24(2):367–80, xii.

Are you having problems with your memory?

Are you experiencing unexplained fatigue?

Are you anxious or even mildly depressed at times?

If you answered yes to any of these questions, you may be deficient in a valuable, naturally occurring hormone called Pregnenolone.

Pregnenolone is synthesised from cholesterol within the body and has a number of important functions involving memory and maintenance of our physical and mental health. (1) (2) (3)

As we age, our own natural production of Pregnenolone declines (2) and a multitude of ageing symptoms may arise from this deficiency. For instance, Pregnenolone deficiency may significantly affect memory and cognitive function; mental processes of perception, memory, judgment and reasoning.

Pregnenolone also has anti-inflammatory properties and lowers cholesterol. In one study involving patients receiving hormone replacement with Pregnenolone a significant drop in their cholesterol was noted. In fact when hormones such as oestrogen, testosterone, progesterone and Pregnenolone are at optimal levels, the body’s tendency to manufacture excess cholesterol may be normalised. (9)

A French study revealed that an infusion of Pregnenolone into the brains of both young and older rats increased the growth of new nerves within their brains and improved their cognitive function and recognition of a familiar environment. (5) (6). This is because Pregnenolone elevates acetyl choline levels – a critical neurotransmitter that enables brain cells to communicate effectively with each other (4) (6). It also helps to regulate GABA (gamma-amino butyric acid), another important neurotransmitter involved in healthy brain function (5). GABA acts as a ‘balancer’ for the brain, helping balance excitation with inhibition. By inhibiting or enhancing activity of GABA receptors Pregnenolone modulates nervous system function.

Research on airline pilots who complained of stress related fatigue and poor performance noted enhanced cognitive performance and general wellbeing after taking 50mg of Pregnenolone daily (7). Clinical trials have also demonstrated enhanced feelings of wellbeing in many depressed individuals taking supplemental Pregnenolone(10), and that the blood levels of Pregnenolone in people suffering from depression or in those with a past history of depression are significantly lower than in non-sufferers.

So why supplement Pregnenolone?

Pregnenolone may help to prevent or ease many of the effects of aging and for many people promotes improved memory, increased energy levels and elevated mood. Supplementation with natural Pregnenolone is available and in many people proves to be very effective in alleviating the troublesome symptoms of aging.

1. Akwa Y, Young J, Kabbadj K, et al. Neurosteroids: biosynthesis, metabolism and function of Pregnenolone and

dehydroepiandrosterone in the brain. J Steroid Biochem Mol Biol. 1991;40(1-3):71-81.

2. Havlikova H, Hill M, Hampl R, Starka L. Sex- and age-related changes in epitestosterone in relation to Pregnenolone sulfate

and testosterone in normal subjects. J Clin Endocrinol Metab. 2002 May;87(5):2225-31.

3. Araghiniknam M, Chung S, Nelson-White T, Eskelson C, Watson RR. Antioxidant activity of dioscorea and

dehydroepiandrosterone (DHEA) in older humans. Life Sci. 1996;59(11):L147-57.

4. Darnaudery M, Pallares M, Piazza PV, Le Moal M, Mayo W. The neurosteroid pregnenolone sulfate infused into the medial

septum nucleus increases hippocampal acetylcholine and spatial memory in rats. Brain Res. 2002 Oct 4;951(2):237-42.

5. Mayo W, Lemaire V, Malaterre J, et al. Pregnenolone sulfate enhances neurogenesis and PSA-NCAM in young and aged

hippocampus. Neurobiol Aging. 2005 Jan;26(1):103-14.

6. Jaliffa CO, Howard S, Hoijman E, et al. Effect of neurosteroids on the retinal gabaergic system and electroretinographic activity

in the golden hamster. J Neurochem. 2005 Jul 11.

7. Roberts E. Pregneolone—from Selye to Alzheimer and a model of the pregnenolone sulfate binding site on the GABAA

receptor. Biochem Pharmacol. 1995 Jan 6;49(1):1-16.

8. McGavack TH, Chevalley J, Weissberg J. The use of delta 5-pregnenolone in various clinical disorders. J Clin Endocrinol

Metab. 1951 Jun;11(6):559-77.

9. Dzugan SA, Arnold SR. Hypercholesterolemia treatment: a new hypothesis or just an accident? Med Hypotheses. 2002

Dec;59(6):751-6.

10. George MS, Guidotti A, Rubinow D, Pan B, Mikalauskas K, Post RM. CSF neuroactive steroids in affective disorders:

pregnenolone, progesterone, and DBI. Biol Psychiatry. 1994 May 15;35(10):775-80.

We all know of calcium’s important role in building and maintaining strong and healthy bones. However, did you know that Vitamin D is essential for stimulating calcium absorption from the gut and promoting absorption of calcium in the bones?[1] What’s more, there is evidence to suggest that Vitamin D has a positive effect on the immune system[2], plays a role in insulin secretion[3] and can help regulate blood pressure. Vitamin D is also thought to play key role in disease prevention. For example, a recent study found that Vitamin D supplementation is more effective than vaccines in protecting children and adults from influenza[4]. High levels of Vitamin D have also been linked to a reduced risk of breast cancer in premenopausal women[5] while many other studies suggest that Vitamin D can act as a shield against other forms of cancer such as lung, skin, colon[6], ovary, prostate and bone[7].

Despite these benefits, roughly 1/3 of Australians are low in Vitamin D. Not only are these Australians missing out on the potential health benefits of Vitamin D but they are also far more susceptible to diseases such as osteoporosis and osteomalacia[8]. Other negative effects seen with Vitamin D deficiency may include an increase in muscle weakness, bodily aches and pains[9], arterial stiffness[10], fatigue, depression, menstrual problems and migraines[11].

So, what exactly is Vitamin D and how can you increase your intake? Interestingly, Vitamin D is not a true vitamin. Rather, it is a prohormone that is produced photochemically in the skin. It is actually through historical accident that Vitamin D has been classified as a vitamin rather than a steroid hormone.

One of the best sources of Vitamin D is solar UltraViolet-B (UVB) radiation from the sun. Adequate sun (UVB) exposure; 20mins/day, without sunscreen; will generally allow you to synthesize all the Vitamin D you need to prevent deficiency. However, with today’s hectic lifestyle, the shift towards office jobs and longer working hours, most are finding it increasingly difficult to get any sun at all!

Oily fish such as sardines, mackerel, herring and salmon are also good sources of Vitamin D. However, very few foods naturally contain Vitamin D, and it is very difficult to obtain adequate levels solely from the diet. All things considered, an easy alternative to help increase your Vitamin D intake is to incorporate a Vitamin D supplement into your daily routine. Most Vitamin D supplements are available from your local health food store or pharmacy and contain cholecaliciferol; a form of Vitamin D which is structurally comparable to steroids such as cholesterol, cortisol and testosterone.

With the amazing benefits that can be gained from Vitamin D it is hard to overlook the importance of maintaining healthy levels. So have your Vitamin D checked by your local family doctor and incorporate a reputable Vitamin D supplement into your daily regime to experience improved health and wellbeing.

Imagine drifting off to sleep, tired after a hard day’s work, and waking in the morning – to feel as if you haven’t slept at all. We all look forward to a good night’s sleep at the end of each day with our bed seemingly having magical restorative properties. For adrenal fatigue patients however, their tiredness is inescapable – with fatigue persisting even after adequate rest.

Our bodies rely heavily on being regulated by the adrenal glands, located on the top of each kidney. Even the name ‘ad’ ‘renal’  is latin for ‘over’ the ‘kidney’. Whilst only weighing a combined 7-10g in adults, their role in biochemistry is unparalleled – secreting tiny yet precise amounts of hormones that enable us to respond healthily to the numerous stresses we are exposed to on a daily basis.

Adrenal fatigue is often hard to diagnose. Suffered by millions worldwide, it is still not recognised by the conventional medical community as a legitimate syndrome, except in the most extreme form (addisons disease). You may not have obvious signs of physical illness but you may be living with a general sense of unwellness and tiredness. Those suffering adrenal fatigue often have to use coffee, coke, energy drinks and other stimulants to get going in the morning and to get through the day.

In most parts of the Sydney CBD you cannot go more than a hundred metres without passing a coffee vendor. The proliferation of energy drinks is also alarming, with them now inescapably appearing at the supermarket checkout, the train station platform, the taxi rank, even halfway up the escalators at Westfield. It would seem that between the coffee shop at the bottom of the escalator, and the coffee shop at the top, we need the opportunity stimulate again at the landing in the middle!

Most people would agree that coffee and other caffeinated drinks are yummy. The heavy reliance on them for proper mental and physical function however, is not normal. Stimulants should be exactly that – substances that stimulate us beyond our normal homeostatic (stable) state. Getting up in the morning, provided adequate sleep, should be normal and easy. Staying awake for 14 hours (6am – 8pm) should be absolutely normal without any stimulants. There should be a gradual decline in energy from the start to the end of the day, with minor variations after meals depending on the type of food ingested.

Stabilising adrenal function is easily achievable with the right knowledge and the right supplements. In fact many of us at Edge Wellness have done so, and now use stimulants sparingly (as a treat) because they are no longer required to ‘just get through the day’.

…and we feel great!

The benefits of red wine have been pondered for decades. Observations have been so compelling that a term was coined in 1991 – ‘The French Paradox’. The French Paradox describes the apparent incongruity of the French peoples’ relatively low incidence of coronary heart disease and their diet, which is rich in saturated fats. Along with this observation came speculation that their high consumption of red wine was the cause of their reduced incidence of heart disease.

In fact the notion that red wine consumption somehow lowers the risk of all manner of disease has persisted for over twenty years. The past two years however have seen modern biochemistry finding definitive links between red wine and good health.

Red wine is particularly high in polyphenol antioxidants, but it is the presence of a unique polyphenol named resveratrol that has the greatest effect. There are multiple scientific studies that confirm the effects of resveratrol in preventing DNA (deoxyribonucleic acid) damage, repairing DNA and cellular reproduction integrity, protecting against chronic disease, and significantly slowing the ageing process. There are also current clinical trials¹underway by the U.S. Government National Institute of Health to establish and demonstrate the effect of resveratrol on Alzheimers, colon cancer, type 2 diabetes, cognitive function, metabolic syndrome and obesity.

The main characteristic of resveratrol is an observed ability to protect and repair DNA which results in proper cell reproduction. DNA contained within each human cell is protected by ‘caps’ on the end called telomeres. Through oxidative and other stresses, these telomeres shorten and eventually disappear, rendering chromosones of DNA vulnerable to unravelling. Shortened telomeres have been shown to create cancerous cells², and increase vascular disease³. Telomere shortening also leads to cell death⁴ and there is strong evidence that telomere length correlates with mortality⁵ and Alzheimers disease⁶.

Relative to other dietary sources, red wine is very rich in resveratrol⁷. It has an average 5mg/L whereas red grape juice contains 0.5mg/L, and white wine generally contains less than 0.1mg/L. The most concentrated source of resveratrol is the skin and seeds of grapes. White wine is made by separating the skin before juicing, while red wine is pressed with the skin, seeds and stalk present, so it makes sense that red wine is the richest source of resveratrol.Since ageing can be defined simply as the imperfect reproduction of cells due to impaired DNA, Resveratrol acts as a powerful anti-ageing element⁷ at the chromosonal level by carrying on telomere maintenance⁸ and DNA synthesis and repair⁹.

Safe alcohol consumption is approximately 300ml of red wine per day, which only provides 1-2mg of resveratrol – a much lower dose than those used in clinical trials and studies. This leads to an obvious conundrum – how to safely ingest therapeutic levels of resveratrol. Thankfully, many companies now produce resveratrol supplements at high dosages for maximum effect. Metagenics for example have a formula called ‘Resveratrol Healthy Ageing Complex’ that has 300mg of resveratrol in each tablet. 1 tablet would mean the equivalent of drinking sixty litres of red wine!

So is red wine good for you? Absolutely, but it’s not the wine – it’s the resveratrol in the wine. Considering the almost negligible levels present in red wine, the answer is obvious – incorporate a resveratrol supplement into your daily routine and experience good health, lower risk of cancer, alzheimers and coronary heart disease, and regenerative, anti-ageing benefits at the cellular level.

¹http://www.clinicaltrials.gov/ct2/results?term=resveratrol

²Mathon NF, Lloyd AC. Cell senescence and cancer. Nat Rev Cancer. 2001 Dec;1(3):203-13.

³Willeit P, et al. Cellular Aging Reflected by Leukocyte Telomere Length Predicts Advanced Atherosclerosis and Cardiovascular Disease Risk. Arterioscler Thromb Vasc Biol. 2010 May 27 [Epub ahead of print]

⁴Armanios M. Syndromes of telomere shortening. Annu Rev Genomics Hum Genet. 2009;10:45-61. Review. PubMed PMID: 19405848;

⁵Cawthon RM, Smith KR, O’Brien E, Sivatchenko A, Kerber RA. Association between telomere length in blood and mortality in people aged 60 years or older. Lancet. 2003 Feb 1;361(9355):393-5.

⁶Thomas P, O’Callaghan NJ, Fenech M. Telomere length in white blood cells, buccal cells and brain tissue and its variation with ageing and Alzheimer’s disease. Mech Ageing Dev. 2008Apr;129(4):183-90.

⁷Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006 Jun5(6):493-506.

⁸Cadenas S, Barja G. Resveratrol, melatonin, vitamin E, and PBN protect against renal oxidative damage induced by the kidney carcinogen KBrO3. Free Radic Biol Med. 1999 Jun;26(11-12):1531-7.

⁹Gatz SA, Wiesmuller L. Take a break—resveratrol in action on DNA. Carcinogenesis. 2008 Feb;29(2):321-32.