Can the sun cure cancer?

Daily Mail: Good Health
We all know that exposure to the sun can cause skin cancer. But sunlight could also save us from other types of cancer. ANASTASIA STEPHENS reports… click here to read

Are you eating the right foods for your age?
Daily Mail: Good Health
Few people realise that, as our bodies change with age, so do our nutritional requirements. So what should we be eating and when? ANASTASIA STEPHENS reports … click here to read

So does Arnica work?
Daily Mail: Good Health
It’s useless says a new study, but can millions of patients (including the Queen) be wrong? ANASTASIA STEPHENS reports… click here to read

Water: can you overdose?
Daily Mail: Good Health
A recent American report has suggested that drinking too much water can make you ill. So just how much is safe and healthy to drink and what type of water is healthiest? ANASTASIA STEPHENS investigates … click here to read

Can the sun cure cancer?

Daily Mail: Good Health

We all know that exposure to the sun can cause skin cancer. But sunlight could also save us from other types of cancer. ANASTASIA STEPHENS reports.

There is new evidence that vitamin D - the 'sun vitamin' - can kill tumours and stop them from growing in the first place. The studies show that vitamin D - which the body produces as a response to sunshine - can fight breast, colon and prostate cancers.

It is proving so powerful that pharmaceutical companies are developing synthetic versions as cancer treatments. According to Dr Damian Downing, editor of the Journal of Nutrition and Environmental Medicine, we need 4,000iu of vitamin D for optimal cancer prevention - that's ten times the recommended daily intake (RDI) of 400iu. And the best way to get it, is to sunbathe.

So what's the evidence that sunlight can save us from cancer?

In 2001, NASA researchers studied cancer incidence in relation to sunlight exposure and concluded that over 23,000 deaths in the Northern US could be accounted for due to lack of sunlight.

They found that Americans who live in the sunniest parts of the United States have higher mortality from skin cancer but significantly lower mortality from female breast and ovarian cancer, male prostate cancer and colon cancer.

Further research at the National Cancer Institute in America found that cancer cells have abnormally high numbers of vitamin D receptors. When scientists added vitamin D to the cells, they found it attached to these receptors and stopped cancer cells from multiplying.

In another study at the University of North Carolina, men living in northern latitudes were found to be at greater risk of developing prostate cancer. Such men have less exposure to ultraviolet radiation, the principal source of vitamin D in the body. A further study on 181 men with prostate cancer confirmed that they have lower levels of active vitamin D than healthy men of the same age.

Other US studies have found a strong inverse correlation between breast cancer mortality and exposure to ultraviolet sunlight. When scientists analysed the anticancer effects of vitamin D on breast cancer cells they found it significantly inhibited their growth. The studies which show that vitamin D can fight breast, colon and even prostate tumours, will shock and surprise most people who have been indoctrinated with the idea that UV light is carcinogenic. The vitamin – generated beneath the skin on exposure to sunlight - is proving so powerful that several major pharmaceutical companies are now developing synthetic versions as cancer treatments.

But isn’t sunbathing risky?

While there is no doubt that UV light does cause cancerous changes and age skin when exposed in an ‘unsafe’ way, there is a safe way of getting enough UV to top up vitamin D levels for maximum anti-cancer effect.

According to Dr Damian Downing we need 4000iu of vitamin D for optimal cancer prevention – that’s ten times more than the RDI of 400iu, the amount we need to prevent deficiency. ‘This is the amount a fair skinned person – exposing most of their skin - could generate in one hour in the heat of the sun,’ he says.

Unsafe skin exposure involves sunning skin that’s normally covered so has no natural sun protection, for periods that cause sunburn. Exposing skin to sun to the point that is begins to tan, then covering up, however is safe, says Downing.

As for the link between UV light and skin cancer, Dr Downing believes the picture is more complex than most people think. ‘It is likely that chemicals in sun creams and pollutants such as organophosphates, PCBs and dioxins are also to blame for cancerous changes in skin,’ he says. ‘Burning skin does cause damage, but UV in moderation can do you good.’

How sunlight can help health

Most of our vitamin D is made from cholesterol beneath the skin in a reaction that involves sunlight. Low levels of exposure to sun means low levels of vitamin D. This vitamin is vital for:

Growth: Vitamin D is involved in normal cell growth and maturation and so may play a critical role in cancer prevention.

Bone: Vitamin D regulates the absorption and use of calcium and phosphorus. These minerals are vital for growth and the development and hardening of bones and teeth.

Immune system: Parts of the bone marrow where immune cells are made respond to vitamin D, which is also thought to play a role in the prevention and treatment of infectious diseases.

Hormones: By playing a role in the secretion of insulin by the pancreas, vitamin D helps in the regulation of blood sugar.

Nervous system: Vitamin D ensures the functioning of healthy nerves and muscles by regulating calcium levels in the blood, vital for nerve impulse transmission and muscle contraction.

Safely getting enough sunshine

According to Dr Downing, half of us are deficient in vitamin D in the winter. And up to 30 per cent may be deficient all year round due to long hours spent in the office. As the vitamin can be stored in the liver to give us a constant supply, this is all the more reason to build up reserves in summer.

Fair-skinned, blond and auburn haired people absorb most UV but also burn the soonest - they need an hour of sun, exposing most of their skin, to generate 4,000iu. Mediterranean skin would need three to four hours, while Afro-Caribbean skin would need seven hours to generate the same.

Remember, the production of vitamin D in the body is blocked by anything which blocks ultra violet light including skin pigment, smog, fog, sunscreen, windows and hats.

How can you ensure you're exposing your skin safely?

• Expose as much skin as possible for up to an hour, but avoid peak burning times and cover up as you begin to tan.

• Suncreams contain potential carcinogens, block out UV needed to make vitamin D and may encourage you to expose skin for longer than you otherwise would.

• Use suncream only on high-risk burn areas such as the nose or shoulders. Cover up well before you think you'll burn. Use sunscreens on the face, which is prone to sun damage and wrinkling.

• A week before going to sunny holiday destinations, take a betacarotene supplement and other antioxidants that fortify the skin's sun defences - they can reduce sunburn risk by up to 40 per cent.










Are you eating the right foods for your age?

Daily Mail: Good Health

Few people realise that, as our bodies change with age, so do our nutritional requirements. So what should we be eating and when? ANASTASIA STEPHENS reports

TEENAGERS
ANAEMIA (IRON): ): Teenage girls who eat a vegetarian diet are particularly prone to anaemia and subsequent lethargy. This occurs because of iron deficiency caused by blood loss during menstruation. Because they are often not getting a good source of dietary iron, they can't replace the red blood cells they are losing. Leafy green vegetables and apricots are good iron sources, but unless you eat red meat twice a week, teenage girls should take an iron supplement containing vitamin C to aid absorption.

ACNE (ZINC): Zinc is vital for growth and repair of tissues and it regulates hormones. Low levels can lead to hormone sensitivity and imbalances, a common trigger for teenage acne. Found in green leafy vegetables and seafood aim to eat 15 to 30mg of zinc a day - the equivalent of two servings of green vegetables or one serving of seafood.

MOOD SWINGS (B-VITAMINS): Teenage blues are exacerbated by low levels of B-vitamins as well as zinc, magnesium and selenium. Vitamin B6 (50mg daily) in particular has been shown to reduce PMS related mood swings. Because teenagers eat a lot of processed foods, few are getting enough of these nutrients - yet they have a significant role in balancing mood. To ensure sufficient B-vitamins and magnesium, eat three to five helpings of vegetables a day. Brazil nuts are a good source of selenium.

BONES (CALCIUM): You lay down the foundations for your bones in your teens, so the more calcium you get at this age the better. However, since calcium from dairy products is hard for the body to absorb, it's far better to get it from grains and leafy green vegetables. Teenagers should do regular weight-bearing exercise which encourages calcium deposition in the bones.

EARLY TO MID 20s
ALCOHOL (DEHYDRATION): Many women of this age are at college socialising and drinking fairly heavily while their diet consists of easy-to-make processed foods. The main negative effect of alcohol is dehydration, which reduces nutrient absorption from food and your ability to concentrate. For every unit of alcohol consumed, drink at least half a glass of water on top of the daily water requirement of two litres per day. For those living on a student budget, eat frozen, not canned foods, as they are far more nutritious and take a good multi-vitamin and mineral supplement.

ENERGY & STRESS (B-VITAMINS): As alcohol destroys vitamins B and C, those who drink regularly and don't eat lots of fruit and vegetables will probably be deficient. Vitamin B helps the body release energy and promotes skin and hair health. They're also known as the "stress vitamins", supporting the adrenal glands and nervous system. Apart from eating plenty of fresh vegetables, take a B-complex supplement before and during exams to boost energy levels and reduce stress.

LATE 20s TO MID 30s
FERTILITY (MULTI VITAMINS/ZINC): As zinc plays a key role in fertility, a diet rich in leafy green vegetables and seafood is a good is a good idea for women, and men, attempting to conceive. Vitamins C and E found in fruit and vegetables are also implicated in healthy reproductive function.

PREGNANCY (FOLIC ACID/OILY FISH): Women of childbearing age should consider a folic acid supplement (400mg daily) as this reduces the risk of key birth defects. We only get very low levels of folic acid from our diet because of mass food production, yet it prevents defects such as spina bifida. Pregnant women should also eat lots of oily fish containing essential fatty acids - these help with brain development in unborn babies.

AGEING AND WRINKLES ( ANTIOXIDANTS): To slow the formation of wrinkles, drink plenty of water to prevent dehydrated skin and eat lots of fruit and vegetables containing anti-oxidant nutrients which fight the effects of ageing. These are so important in protecting against ageing, it's well worth taking a daily antioxidant supplement. Taking these now will significantly reduce your risk of illnesses like heart disease or cancer 30 years on.

MID 30s TO 40s
SLOWING METABOLISM (HEALTHY SNACKS): Metabolism slows with age resulting in weight gain but a major study recently found that snacking - eating little and often - could prevent this. Researchers found that snacking results in significantly less weight gain than eating the equivalent calories in a few large meals. Blood sugar is also better controlled, preventing hunger pangs. To boost your metabolic rate, try Kelp supplements which contain iodine, a substance needed by the thyroid gland which regulates food breakdown.

WATER RETENTION (OILY FISH): Water retention, dry skin and mood swings at this age may be caused by faddish diets which encourage cutting out all fat, replacing them with sugary ' slimmer's' foods. Your body needs certain fats for skin health, hormone production and water regulation, so always remember to eat oily fish or seeds which contain essential fats. You should also avoid low calorie foods containing sugar - these can lead to sugar imbalances, causing energy bursts and sudden lows. Try to cut out refined sugar entirely, relying on the natural sweetness of fruit and other natural foods.

SKIN (EVENING PRIMROSE OIL): Aside from antioxidant vitamins, eat plenty of oily fish or supplements of Evening Primrose Oil. These are all rich in essential fatty acids which prevent dry skin and fat soluble vitamins which fight wrinkles.

50s AND 60s
MENOPAUSE (SOYA BEANS): Soyabeans and their derivatives - Tofu and Tempeh - are rich in plant oestrogens, which replace falling oestrogen levels at the menopause. Eating two servings daily, or a 30mg supplement of soya isoflavones can offset the menopausal symptoms such as osteoporosis and mood swings. Tofu is also known to lower breast cancer risk.

HOT FLUSHES (BLACK COHOSH): This is a herbal remedy, available from most health food shops, has been found in scientific studies to relieve hot flushes.

70 PLUS
IMMUNITY (THYME):Thyme picked from the garden and used in food is an excellent antioxidant and immune booster. Used as an infusion in hot water, or rubbed onto the skin in oil, it can also break up mucus to relieve congestion. Eat little and often as large meals strain the digestive system, especially in the elderly, lowering immune function.

MEMORY (GINKGO BILOBA):This herbal supplement boosts circulation and oxygen supply helping prevent cold hands and feet. Studies have also found it effective in preventing memory loss and dementia.

JOINTS (GLUCOSAMINE): Our bodies produce glucosamine to repair cartilage, but with age, we produce less and less. Yet supplementation with glucosamine sulphate has been found to promote joint repair and supplements of 500mg daily can even reverse mild arthritis. To keep bones healthy, you should also eat lots of calcium-rich grains and leafy green vegetables.

So does Arnica work?

Daily Mail: Good Health

It’s useless says a new study, but can millions of patients (including the Queen) be wrong? ANASTASIA STEPHENS reports

Used to treat bruising, muscular strains, wounds and swelling, arnica is one of the most popular homeopathic remedies in Britain.

Derived from the European plant, Arnica montana, the little white tablets - containing arnica solution watered down hundreds of times to form a homeopathic 'ultra-dilution' - are one of the few 'alternative' medicines to have found their way on to most people's bathroom shelves.

Proponents claim the treatment can reduce swelling dramatically, prevent muscular soreness and alleviate postoperative trauma. But according to a new report, published in the Journal of the Royal Society of Medicine, the positive effects of arnica are all in the mind.

The remedy, claims the paper, is only as likely to reduce swelling, bruising and pain as a placebo. The research, led by Professor Edzard Ernst, head of complementary medicine at Exeter University, followed three groups of 64 patients who were having surgery on their wrists because of carpal tunnel syndrome.

The first group took a high dose of arnica, the second took a low dose, while a third were given a placebo. The results showed no significant differences in pain, swelling or bruising between the groups.

The findings - which essentially suggest the treatment is useless - could have thousands of disappointed consumers relegating their arnica supplies into their dustbins. But would they be doing the right thing?

Based on the theory that 'like cures like' homeopathy has always been controversial - it treats illness by giving patients substances that cause the very same symptoms. However, the remedies are given in minute amounts and are often so diluted that there is little or no active ingredient in them.

Tried and tested?

Yet the fact remains that thousands of practitioners and patients swear by arnica's remarkable curative powers. Theresa Hale, founder of London's Hale Clinic, a pioneering centre for complementary medicine, has relied on it for years.

'I use it at home all the time for bruises and sprains,' she says. 'I gave arnica to my mother just two weeks ago when she fell over and her leg began to swell - it went back down within three hours.'

And arnica seemed a godsend for 43-year-old actress Nicola Redmond when she fractured her left wrist. 'When I slipped off a step-ladder and crashed to the floor, most of the impact was taken by my left wrist which swelled to more than twice its usual size,' says Nicola, who lives in Blackheath.

'I took some arnica immediately. The swelling went down by about an inch-and-a-half all round within half an hour. Even though my wrist was still very tender and sore, I can't imagine it would have recovered to that extent without the arnica.

'I still had to go to hospital to have a splint fitted for the fracture, but the arnica seemed to help immensely.' The treatment has also provided vital support for her work.

When I was performing in a production of Macbeth at the National Theatre, I used arnica to help protect my voice,' says Nicola. 'Projecting your voice night after night in a large theatre can make you go hoarse. The arnica stopped that.

'Some of the other actors tried it, too, and absolutely swore by it.' Sold as pills or as a cream, the remedy has been used for hundreds of years.

It is widely used in Germany and France by medically qualified doctors, and it is also routinely administered in casualty units in hospitals.

Made from a yellow daisy-like flower, the active components of arnica include sesquiterpene lactones and flavonoids which are known to reduce inflammation and ease pain. It also contains thymol, an essential oil that fights infection, and carotenoid, a powerful antioxidant.

It is believed to work by stimulating the activity of white blood cells and dispersing fluid that accumulates around damaged, swollen joints.

Cumulatively, its effect is to boost immunity, accelerate healing and fight inflammation. It also helps the body combat bacterial infection.

Trial criticized

Roger Savage, senior homeopath at the Cambridge Complementary Health Practice, says the study was poorly designed and ran the risk of putting people off an effective treatment.

THIS study is very flawed,' he says. 'The principles of homeopathy are the reverse to orthodox medicine - the lower the dose, the more powerful the effect. The study used high doses which wouldn't be very effective and could cause side effects. And, for serious post-operative pain, homeopaths would design an individual treatment.'

Dr Peter Fisher, homeopathic physician to the Queen and clinical director of the Royal London Homeopathic Hospital agrees. 'The researchers set up the study in the wrong way and misinterpreted their findings so we don't feel it proves anything,' says Dr Fisher, who is also a GP. 'Arnica has stood the test of time. Homeopaths have used it for more than 200 years to treat injuries, in particular swelling and bruising.'

Even Professor Ernst concedes the study does not necessarily discount arnica or the effectiveness of homeopathy. Laboratory tests, he says, have found that ultra-dilute homeopathic remedies do induce a response in immune cells. He also admits that similar dilutions have significant effects on animals, which cannot 'will themselves better' to cause a placebo effect.

But this won't convince hundreds of British doctors who remain highly sceptical of homeopathy. Cynics such as Dr John Flemming, a GP based in North London, says the research proves that homeopathic remedies just don't work. 'They don't contain any active ingredient, so how can you expect them to work?' he says. 'In all likelihood, when people take arnica and feel better, it's because of the placebo effect, just as this research shows.'

Arnica: where to get it

• Homeopathic remedies are available in different potencies or dilutions. The most common are 6C (diluted 600 times) used for long-standing ailments, and 30C (diluted 3,000 times) for emergency and acute symptoms.

• Try Nelson's Arnica, 84 tablets for £4.60; or Boots Homeopathic Remedies, Arnica 6C pillules (84 pills) £3.80; or Arnica 30C pillules (84 pills) £4.50.

• Creams and ointments should be applied gently to bruised areas, then rest the damaged tissue.

• Try Nelson's Arnica Cream, £3.95 for 30g, Boots Herbal Arnica Cream, £3.60 for 30g tube.

Water: can you overdose?

Daily Mail: Good Health

A recent American report has suggested that drinking too much water can make you ill. Researchers say constant sipping when jogging or cycling this could lead to dizziness and even collapse. So just how much is safe and healthy to drink and what type of water is healthiest? ANASTASIA STEPHENS investigates …

The British Dietetic Association guidelines state that the average adult should consume five pints of water per day. Of this, about three pints should be obtained directly from drinks - the equivalent of six or seven glasses of water a day. The rest is obtained through food.

Hot weather and physical activity ups your water requirement and means you should drink more - either as straight water or in sports drinks, which help replace mineral salts lost though sweat.

Tea, coffee and alcohol are diuretics, so these drinks can actually contribute to dehydration. You should drink more water to compensate.

Ideally, you should drink water before you feel thirsty, as this means you are already dehydrated. Nutritionists recommend drinking a glass of water when you wake, sipping several glasses during the day and carrying a bottle around to drink from when you are out. Increasing your intake of fruit and vegetables also safeguards against dehydration.

So which type of water is best for you? Read our guide below.

NATURAL MINERAL WATER

Natural mineral water emerges from under the ground and flows over rocks before it is collected. As a result, it has a higher content of various minerals, picked up as it flows over the rocks.

Unlike spring water, natural mineral water cannot be treated except to remove grit and dirt. It can, however, be processed to remove 'unstable elements' such as iron, which causes discolouration.

It must come from a protected source and be considered pollution-free. Different brands will have differing amounts of minerals in them depending on where they have been sourced.

PROS: Stringent regulations ensure it's reasonably pure and unpolluted. Most taste good.
CONS: Expensive. Plastics in bottles can leach into the water and act as hormone disruptors.
RATING: *****

SPRING WATER

This is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet the same hygiene standards as mineral water, but can be treated to remove certain minerals and other pollutants.

PROS: Fairly pure and unpolluted. Taste depends on brand.
CONS: Expensive.
RATING: *****

TAP WATER

Coming from rivers, reservoirs or boreholes, tap water is treated with carbon filters, ozone, UV light and chlorine to remove bacteria, heavy metals and a range of pollutants such as pesticide and drug residues.

Levels of harmful toxic substances such as natural fluorides, arsenic, aluminium, nitrates and bacteria are monitored by the Drinking Water Inspectorate (DWI) to ensure they are within safety limits, which are the most stringent in Europe.

Nonetheless, traces of nitrates used in fertiliser and pesticide residues will still be found.

While modern pipes are made of closely controlled materials, some may still leach plastics, metal and other chemical residues into tap water.

Permitted maximum levels for some substances have been changed downwards over the years, implying that certain substances are proving to have health effects even at very low levels. The maximum level for lead, for example, has gone down from 100 to ten parts per billion. The main chemical added to tap water is chlorine. While this tastes bad, the DWI claims levels used are well within safety limits. Nonetheless, some research has linked chlorinated tap water to an increased risk of colon and bladder cancer.

Some water companies add ammonia to chlorine in water. This produces a substance called chloramines, a disinfectant that has no taste. While this is claimed to be harmless, the longterm impact of drinking low levels is not known. Mineral content varies according to region.

PROS: Convenient and cheap. Taste depends on where you live. Depending on where you live, it can be as pure as mineral water.
CONS: Contains chlorine and other disinfectant chemicals which may have as yet undiscovered long-term effects on health.
RATING: *****

FILTERED WATER

Many water filters use carbon and mainly remove chemicals such as chlorine and ammonia. More sophisticated systems, such as Aquathin by the Pure H20 company, use reverse osmosis - a system through which only water molecules can pass.

The filter removes chemicals and minerals, resulting in water resembling rainwater. The company claims this system hydrates the body at a deeper level.

The removal of minerals from water is not bad for health, says the Pure H20 company, because waterborne minerals are difficult for the body to absorb in the first place. This is arguable.

PROS: Great taste. Pollution-free. No plastic bottles to pollute the environment.
CONS: The expense.
Rating: *****

TAP VERSUS BOTTLED: THE CRITICAL DIFFERENCES

• Unlike bottled water, tap water is monitored every day.

• Tap water comes out fresh from the tap. Bottled water could be months or years old.

• Unlike tap water, mineral waters are not treated to kill bacteria. So drinking from a bottle, then leaving it open or in the sun could encourage bacterial growth.

• Some mineral waters contain higher levels of agricultural by-products (nitrates) than tap water.

• Studies have found a link between chlorinated drinking water and a slightly raised risk of rectal, colon and bladder cancer. Mineral and spring waters are not chlorinated.




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