Q I keep hearing about people getting “lymphatic drainage” procedures, such as massage, to help with detoxing. What is this about?
DR DAN RUTHERFORD WRITES:
A Lymph is a protein-containing fluid that is similar in composition to blood with the red cells taken out (plasma). Lymph normally oozes out of the bloodstream, across the thin walls of the capillaries, and mingles with the fluid that bathes the cells of the body. It is then returned to the bloodstream partly by going back into the small veins but also by entering the lymph system, which in turn leads back, through increasingly larger lymph vessels, to the main circulation. The system of lymph tubes throughout the body is as complex in structure as the blood circulation and both systems are normally in perfect balance. Lymph fluid flows one way in this system, always back to the main circulation but driven by the action of the body’s muscles rather than by the heart in the case of blood (which is why your feet swell after a few hours sitting in economy class). Intimately connected to the lymph system are lymph nodes – nodules of varying size containing specialised cells of the immune system. It’s a common analogy to think of the lymph nodes as filters, working to remove unwanted materials such as viruses and bacteria or cancer cells (in the case of nodes near a malignant tumour that has begun to spread). Although it is a simplification to think of lymph nodes as biological tea strainers, it’s not far off what they actually do. In some types of cancer treatment, surgical removal of the local lymph nodes may be necessary to remove cancer cells that have spread. This impairs the drainage of lymph from the same area. The best-known example is where the nodes under the armpit need to be removed in some women with breast cancer. Subsequently the arm on the same side may swell. Massage techniques work with the natural flow of lymph, milking it back to the centre of the body, particularly in the case of the limbs, and this type of treatment is used medically to minimise such lymphoedema (swelling). The concept of toxins in the body tends to be overused to include vague notions of anything that’s bad for us and massage is unlikely to truly make the immune system more active. Having said that, massage is a popular and relaxing therapy with a long tradition in many cultures. A lot of so-called mainstream science is not all that convincing when you look at it in detail either, so acceptance of alternative medical therapies, or their underlying means of explaining how they work, should not be too difficult for the open-minded.
Q I find the nutritional information and claims on breakfast cereals confusing. How can I ensure I am choosing beneficial ones?
SARA STANNER WRITES:
A While some breakfast cereals have a better nutritional profile than others, they generally make an important contribution to our intake of nutrients, particularly fibre, vitamins and minerals. Breakfast is essential to provide energy, improve concentration and performance, and skipping it can lead to mid-morning hunger pangs and encourage snacking. People who eat breakfast cereals seem to be less likely to be overweight.
However, it is important to use the nutrient labelling panel on packaging to make the best choices. Most brands clearly display the calorie and nutrient content (per 100g and per portion, usually with semi-skimmed milk) and indicate how much this contributes towards an adult’s guideline daily amount (GDA). As a general guideline, a healthy breakfast should not provide more than 30 per cent of the GDA for salt, calories, fat or sugar in a serving. Cereals high in fibre, particularly whole-grain, are the best choice for digestive health and tend to have higher levels of many vitamins and minerals than more refined (but unfortified) versions. Oats, a type of whole-grain, have the added benefit
of containing beta-glucan, a substance which can help to lower blood cholesterol levels. If you find a cereal’s fat content to be high, check the amount of saturated fat it contains as this is the type associated with increased blood-cholesterol levels. Cereals such as muesli may have a relatively high fat content but this is mainly from healthier unsaturated fats because they contain nuts and/or seeds. Similarly, sugar can come from fruit or milk (milk powder is added to some muesli) as well as added sugar (check if fruit or whey powder are listed). Fortified breakfast cereals are useful sources of iron, fibre and B vitamins, particularly folic acid. Many also have added vitamin D, important for calcium absorption and bone health, and are a particularly good source in the winter when we get relatively little of this vitamin from sunlight.
Q Which dance classes do you recommend for all over general body toning and a sociable atmosphere?
TONY GALLAGHER WRITES:
A Luckily there is a great variety of dance classes to choose from these days. It can be a bit of a maze with choices like ceroc, salsa, ballroom, tap, hip hop, contemporary, belly, lambada, folk, street or tissue dancing to name but a few. The following may interest you: lambada is a fast, sensual dance that can be performed alone, in a couple or in a group. A derivative is lambada zouk, which has a slower rhythm. It involves plenty of physical movement to keep you fit. Salsa may look smooth and effortless but your muscles will be working hard co-ordinating the upper and lower body while making your cardiovascular system work efficiently (www.salsamap.com will guide you to classes near you).
Or you might consider folk dancing. Obviously each cultural dance is completely different so the calories you might expend or the different muscle groups that are stimulated will vary, but it can certainly be a very sociable, high-energy option.
Q Our daughter would love to have a pet rabbit or rat. However, we already have a Parson Russell terrier cross who loves to chase rabbits. Is it possible to introduce a new pet to our household?
ROGER MUGFORD WRITES:
A It is a curious feature of canine psychology that most dogs learn to accept and even show affection to small furry things such as cats, rabbits or rats within the home, whereas taking the same animals outdoors might bring out its hunter-killer instincts. I have treated many Jack Russell types that formed fond associations with other indoor pets, but still behaved as true hunter terriers outside the home. The danger moment is in the first hours and days that your daughter’s new pet is in the house. Hopefully initial excitement will wane and become accepting boredom, albeit tinged with jealousy when the rat or rabbit is taken out for handling. Be very cautious at such moments. There is much debate in dog training circles about whether such natural predatory tendencies should be suppressed by an overtly punishing technique. My belief is that well-timed and appropriate punishment for such situations is justified, as I would also reprimand a dog which, for example, chased sheep. The simplest instrument for providing a well-timed interruption is a soft drinks can with two or three pebbles inside, thrown vigorously to land beside the dog. There is also the Pet Corrector aerosol, which produces a superstitious avoidance response to its “hiss” sound.
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