ONLINE TRAVEL & HEALTH ADVICE

Cholesterol Lowering Foods August 2008

TRAVEL & HEALTH INFORMATION FOR TRAVELLERS

CHOLESTEROL AND A HEALTHY HEART

Cholesterol is a fatty substance essential for the healthy function of cells. It is a component of body tissues such as the nervous system, liver, brain, liver and blood and is essential for the production of adrenal and sex hormones, vitamin D and bile (a digestive secretion for breaking down fats). Maintaining good cholesterol levels through a regular healthy diet and exercise can help minimise the risk or prevent heart disease and the formation of blood clots.

There are are five main types of cholesterol. The two main types that we need to be aware of are LDL - low density lipoprotein and HDL - high density lipoprotein.

HDL is refered to as the 'good cholesterol' as is can prevent the build up of cholesterol in the arteries and assist in its removal from the body.

LDL is also known as the 'bad cholesterol' as it is related to heart disease and is involved in the fatty build-up on artery walls, causing the arteries to harden and lead to what is also known as Atherosclerosis. Atherosclerotic plaque on the inside lining of the arteries, impedes circulation and may lead to heart attack and stroke.

Some of the typical symptoms of high cholesterol include and are not limited to: high blood pressure; a high aortic augmentation index can show arterial stiffness (this is able to be tested through pulse wave analysis); a cholesterol blood test that shows elevated cholesterol levels.

REDUCING YOUR CHOLESTEROL LEVELS

A regular healthy diet such as a Meditteranean or a low fat, high fibre diet and regular exercise should be part of your daily routine. Cholesterol levels depend on dietry factors as well as the body's ability to produce cholesterol. As we age our cholesterol levels rise due to our body not being able to regulate the production of cholesterol. Approximately 25% of cholesterol comes from our diet and 75% is produced wihin our bodies.

Aswell as a regular exercise routine that involves a cardiovascular workout, a good eating plan with lots of fruits, vegetables and grains are essential. Some of the foods that can assist in reducing cholesterol levels include and are not limited to the following:

Fish such as Salmon and Mackeral have high levels of Omega 3-Fatty Acids which can assist in reducing blood pressure and the formation of blood clots. Doctors recommend eating at least 2 portion of fish a week.

Nuts like Almonds and Walnuts are rich in polyunsaturated fatty acids and can help lower blood cholesterol. Walnuts are also known to keep blood vessels elastic and healthy.

Oils such as olive oil and vegetabel oils like Avocado and Walnut oil must be cold pressed, as this type of oil is more beneficial and contains essential nutrients for the healthy function of cells, moreso than processed oils.

Oat Cereal, oats, barley, rye, legumes, some fruits (apples, prunes, berries), vegetables (carrots, broccoli) contain soluble fibre which reduce LDL cholesterol by reducing the cholesterol absorption in the intestines.

Alternative treatments that include Garlic, Artichoke, Hiacin, Plant Stanls/Sterols have also been known to lower cholersterol levels. Always seek professional advice from your medical practitioner

There are risk factors that need to be taken into account such as: Obesity, Diabetes, Smoking; History of Heart Attack/s; low HDL; Men over 45 and women over 55; Family History and Genetics all increase your risk of high cholesterol levels, heart attack and stroke. In some cases intervention with medication is required so you should always seek professional medical advice from you doctor

Posted August 2008

JET LAG

Jet lag is a physiological condition that occurs when there are alterations to the circadian rhythms, a 24 hour cycle in the biological, physiological and behavioural processes in the human body. This condition is a result of a disruption to the light/day cycle that encompasses the body's circadian rhythms.

Jet lag usually occurs when flying across different time zones and the body's clock will be disrupted. Once the body clock's circadian rhythms have been disturbed this can have a profound effect on one's ability to sleep, eat and the regulation of body temperature and hormones. Some the the symptoms of jet lag include and are not limited to the following, so always seek further advice from your doctor: fatigue; disorientation; loss of appetite; irritibility; insomnia; headaches; nausea and upset stomach

MANAGEMENT OF JET LAG

To minimise the effects of jet lag drink plenty of water and keep hydrated. Take some powered electrolytes with you on the plane as this can assist in preventing dehydration. Avoid alcohol and caffeinated drinks before and during the flight. Set your watch at the beginning of your flight for the same time as your destination and make sure you sleep when it will be night time at your destination. Try to stay awake during day hours. This information is a guide only and always seek medical advice from your doctor.

DEEP VEIN THROMBOSIS

Deep Vein Thrombosis is a medical condition, also known as DVT is when blood thickens and forms what is known as a blood clot (thrombus). Thrombosis in a vein obstructs the blood flow to the tissue is supplies, depriving it of blood and essential nutrients for survival. Thrombosis can also occur in an artery. The inflammatory response triggered by the blood clot can cause the following symptoms: extreme tenderness; swelling; and redness, in the area where the blood clot has formed

MANAGEMENT OF DEEP VEIN THROMBOSIS

To minimise the risk of getting Deep Vein Thrombosis take the following precautions. If you have pre-existing risk factors for DVT you may need to take additional precautions so always seek professional medical advice:

Wear comfortable clothing & wear support stockings during the flight

Avoid take sleeping tablets when flying as the effect of these will further limit your mobility

Try to prevent your buttocks and thighs pressing on your seat and get up & walk around the cabin as often as possible

Keep your feet elevated as much possible & perform in-flight exercises every half-hour throughout the flight

All information on this page is a guide only and you should always seek medical advice from your doctor

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