Turn on the TV anytime of day and you're likely to see one of those ads promoting a particular pill for heartburn relief. It is after all a multi-billion dollar industry and they are counting on your suffering. Chances are heartburn or acid reflux will likely affect most of us at some time in of our lives. It can be annoying, but it can also have serious health consequences if it is recurrent and left untreated. Diet and lifestyle changes, as well as natural remedies can be very effective in providing relief and can be a vital part of the total treatment program.
Diet and Lifestyle Changes
The danger with recurrent reflux or "GERD" (gastroesophageal reflux disease) is that the acid from the stomach can damage esophageal tissue and may eventually lead to cancer. Common risk factors for heartburn include mental stress, obesity, pregnancy, smoking, and alcohol consumption. Eating large, fatty meals and lying down after a meal can induce heart burn. Some common medications can cause heartburn like aspirin, ibuprofen, and certain blood pressure drugs. Chocolate, caffeine, spearmint, peppermint and alcohol can relax the muscle at the end of the esophagus, allowing reflux to occur. Undiagnosed celiac disease, food sensitivities, and bacterial or candida (yeast) overgrowth may also be to blame.
In general adopting a healthy lifestyle can be of great help. If you are overweight, lose weight. Avoid large, heavy, high fat meals that make you feel "stuffed". Instead, eat smaller, lighter meals more frequently. Some people find relief at night by raising the head of their bed or pillow by six inches.
Medications
Over the counter and prescription H2 blockers (Zantac, Pepcid) and proton pump inhibitors (Nexium, Prilosec) are effective at reducing the amount of acid produced by the stomach. In acute cases where ulcers are present they may be indicated to allow the tissue of the esophagus to heal. They are not without side effects however, especially with long term use. People find it is extremely hard to get off of these medicines, so they just stay on them for years and years.
Stomach acid is actually very important and necessary-as long as it stays in the stomach. Too little acid from long term acid-suppressing treatment can lead to poor digestion of nutrients, especially vitamin B12. Anyone who has been taking these medications long term should have their vitamin B12 levels checked and replenished if low. Long term use of proton pump inhibitors (Nexium, Prilosec) is associated with an increased risk of bone fractures. Instead of covering up the symptom of heartburn, ideally one should try to get to the root cause of why it is recurring to avoid these medication side effects from long term use.
Alternatives
There are natural alternatives to drugs that can help alleviate symptoms. One of the most common remedies for occasional heartburn is calcium carbonate which helps to neutralize acid in the stomach. Pure calcium citrate powder is a different form of calcium that dissolves quickly and can help tighten the lower esophageal sphincter muscle. 250 mg of pure calcium citrate powder mixed in water after meals and before bed is commonly recommended.
Several studies have found deglycyrrhizinated licorice (DGL) can help heal ulcers. In head to head studies, DGL was found to be as good or better than Tagamet and Zantac in the treatment and maintenance of gastric ulcers. (Gut. 1985;26:599-602 and Gut. 1982;23:545-551.) It has soothing properties that aid in healing ulcers and may help heal damage in the esophagus caused by heartburn while also easing reflux symptoms. It is important to mix the DGL with saliva to activate it. It can be found in powdered form or in convenient lozenges. DGL does not contain the compound responsible for raising blood pressure that is found in regular licorice. The most common dose is 760 mg DGL about 20 min before meals and bedtime.
Other herbs and supplements that have long been used for easing digestive problems include aloe vera and slippery elm. Gamma-oryzanol, derived from rice bran oil, appears to help control digestion and is especially helpful for chronic heartburn or ulcer sufferers. Digestive enzymes such as bromelain, found in pineapples, may help digestion by breaking down proteins which may ease heartburn and upset stomach.
Melatonin is most well known for helping those with sleeping problems or jet lag, but emerging research suggests it may play an important role in digestive health. Cells in the GI tract secrete 400 times the amount of melatonin that's secreted in the pineal gland in the brain. A study published in a 2006 issue of the Journal of Pineal Research found 100% regression of GERD symptoms after 40 days in the group taking a supplement of melatonin (6mg), L-tryptophan, vitamin B6, folic acid, vitamin B12, methionine and betaine. The other group was taking 20 mg of omeprazole (Prilosec) and had a 65.7% regression of symptoms. In a 2010 study published in BMC Gastroenterology researchers stated that melatonin shows promise as a therapeutic agent in the treatment of GERD. They do note that further studies are warranted to determine long term safety with continued use.
Side effects of melatonin can include grogginess. It also stimulates the immune system so those with autoimmune conditions should not use unless under the advice of their healthcare professional.
References:
http://jama.ama-assn.org/cgi/content/abstract/296/24/2947
Natural Medicines Comprehensive Database, 2011
Alternative Therapies in Health and Medicine, Melatonin for the Treatment of Gastroesophageal Reflux Disease. July 2008-Vol 14, No. 4.
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Living Naturally Content
IN THIS ISSUE:- Help for Heartburn
- Good Bugs for Your Gut
- Uncover Food Sensitivities and Feel Better
- Tips to Stay Lean for a Lifetime
- Xylitol “Sugar” Eases Halloween Dental Worries
- Nutrition & Breast Cancer Research
- Low Vitamin D Found in Children with Autism
- Parents Influence Child’s Eating Habits
- Consider These Supplements for Kids
- Meat Free Gluten Free Diet Helps RA Sufferers
- Peak Physical Performance
- Sea Buckthorn and Healthy Skin
- Have ‘Bee’utiful Skin
- Choose These Organic Foods First
- Green Your Spring Cleaning
- Detox 101 for Spring Cleaning
- No More Band-Aids for Your IBS
- Great Alternative Whole Grains
- Calcium Could Help Reduce the Risk of Colon Cancer
- Mediterranean Diet Lowers Disease Risk in Women
- Grape Powder Protects Against High Blood Pressure
- Healthy Life, Healthy Blood Pressure
- Antiobiotics in Winter? Take Priobiotics
- Cold Medicine Considerations
- Lifestyle Changes, Not Just Losing Weight
Good Bugs for Your Gut
Even though you may not realize they're there, probiotics are a very important part of your digestive system. Otherwise known as "friendly bacteria", these well-meaning microbes are working hard to keep your GI tract in healthy balance. When there are enough of them, they make it an inhospitable environment for harmful bacteria, yeasts and parasites.
Probiotics appear to help enhance the immune system and offer protection from bacteria and viruses that cause GI illnesses. Studies suggest that supplementing the diet with probiotics can help reduce the risk of developing a cold and shorten its duration. Other conditions that may benefit from probiotics include eczema, yeast infections, irritable bowel syndrome, lactose intolerance and urinary tract infections. Probiotics may also help reduce the risk of developing asthma and certain allergies in infants and young children.
Lactobacillus acidophilus is the most commonly used probiotic. Additional beneficial varieties include other members of the Lactobacillus species including L. bulgaricus, L. casei, and L. rhamnosus. Most yogurts contain L. acidophilus, but may also contain other strains.
Bifidobacteria appear to be especially important in children and infants as they are the most abundant group of bacteria in breast-fed babies. They may contribute to the protective health benefits breastfeeding provides against GI illnesses. Common strains found in supplements include B. bifidum, B. infantis, B. lactis, and B. longum.
Saccharomyces bouldarii (Florastor) is not bacteria, but a probiotic yeast. It is used to help prevent infectious diarrhea as well as diarrhea associated with antibiotic use.
Food and Supplement Sources
The most common food source of probiotics includes yogurt, kefir, miso, and tempeh. Many special probiotic drinks are now widely available and very popular. Look for the term "live active cultures" when buying yogurt or probiotic drinks. Some of these drinks may also include the number of live cells per serving.
Supplements may be required for therapeutic doses or if someone cannot tolerate food sources of probiotics. Always choose a high quality supplement to ensure live active cultures. During antibiotic therapy take probiotics as many hours as possible in between doses of antibiotic and continue the probiotics for a few weeks after antibiotic therapy is complete.
Things to consider when shopping for a quality probiotic supplement:
1.At least 1 billion live cells per serving. 5-10 billion per serving is even better. Some conditions may require higher doses. Some supplements contain hundreds of billions of live cells per serving.
2.Guaranteed potency (means the probiotics are alive) through the expiration date, not until you buy them.
3.Look for products that require refrigeration and are refrigerated at the time of purchase.
4.If the product does not require refrigeration, make sure it was specially processed to be heat/shelf stable by an independent third party lab.
5.Dark glass containers are better than plastic at preventing moisture, heat and air from damaging probiotics.
6.Consider the strain of probiotic. Choose ones that have been proven to do what they are supposed to. Different strains can benefit different conditions.
7.Keep your probiotics in the refrigerator to protect them from heat even if they are shelf stable.
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Probiotics appear to help enhance the immune system and offer protection from bacteria and viruses that cause GI illnesses. Studies suggest that supplementing the diet with probiotics can help reduce the risk of developing a cold and shorten its duration. Other conditions that may benefit from probiotics include eczema, yeast infections, irritable bowel syndrome, lactose intolerance and urinary tract infections. Probiotics may also help reduce the risk of developing asthma and certain allergies in infants and young children.
Lactobacillus acidophilus is the most commonly used probiotic. Additional beneficial varieties include other members of the Lactobacillus species including L. bulgaricus, L. casei, and L. rhamnosus. Most yogurts contain L. acidophilus, but may also contain other strains.
Bifidobacteria appear to be especially important in children and infants as they are the most abundant group of bacteria in breast-fed babies. They may contribute to the protective health benefits breastfeeding provides against GI illnesses. Common strains found in supplements include B. bifidum, B. infantis, B. lactis, and B. longum.
Saccharomyces bouldarii (Florastor) is not bacteria, but a probiotic yeast. It is used to help prevent infectious diarrhea as well as diarrhea associated with antibiotic use.
Food and Supplement Sources
The most common food source of probiotics includes yogurt, kefir, miso, and tempeh. Many special probiotic drinks are now widely available and very popular. Look for the term "live active cultures" when buying yogurt or probiotic drinks. Some of these drinks may also include the number of live cells per serving.
Supplements may be required for therapeutic doses or if someone cannot tolerate food sources of probiotics. Always choose a high quality supplement to ensure live active cultures. During antibiotic therapy take probiotics as many hours as possible in between doses of antibiotic and continue the probiotics for a few weeks after antibiotic therapy is complete.
Things to consider when shopping for a quality probiotic supplement:
1.At least 1 billion live cells per serving. 5-10 billion per serving is even better. Some conditions may require higher doses. Some supplements contain hundreds of billions of live cells per serving.
2.Guaranteed potency (means the probiotics are alive) through the expiration date, not until you buy them.
3.Look for products that require refrigeration and are refrigerated at the time of purchase.
4.If the product does not require refrigeration, make sure it was specially processed to be heat/shelf stable by an independent third party lab.
5.Dark glass containers are better than plastic at preventing moisture, heat and air from damaging probiotics.
6.Consider the strain of probiotic. Choose ones that have been proven to do what they are supposed to. Different strains can benefit different conditions.
7.Keep your probiotics in the refrigerator to protect them from heat even if they are shelf stable.
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Do you suffer from irritable bowel syndrome, migraines, or fibromyalgia pain? Maybe you have frequent heartburn or "brain fog" and have just chalked it up to getting older. You might be surprised to learn that these ills can be caused or made worse by some common foods you're eating everyday-even foods you consider to be healthy. You could have a food sensitivity and not know it.
In 2011, do something a little different. Instead of making your standard diet changes, why not uncover hidden food sensitivities that may be holding you back from feeling truly healthy? In addition, you will likely lose a few pounds in the process as well.
Food Allergies-More Well Known, Less Common
Food sensitivities are not the same as food allergies. A classic true food allergy only affects about 2% of the population. Food allergy reactions are usually easily identified. Symptoms often come on quickly and can range from a tingling in the mouth to hives, swelling, difficulty breathing and even death. Some common foods associated with true allergies include peanuts, eggs, milk, and shellfish. People who have food allergies are usually only allergic to one or two foods and just one molecule can lead to symptoms. Tests a doctor may use to make an official diagnosis include a skin prick test or a RAST blood test. These tests will not uncover food sensitivities as they occur through a different pathway in the body.
Food Sensitivities- A Problem for More
Many more people actually suffer from food sensitivities than food allergies. It is estimated that 15-20% of the population has developed sensitivities to common foods and food chemical additives-such as MSG, nitrates, sweeteners, and food colorings. It can be difficult to determine the foods you are sensitive to for the following reasons:
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In 2011, do something a little different. Instead of making your standard diet changes, why not uncover hidden food sensitivities that may be holding you back from feeling truly healthy? In addition, you will likely lose a few pounds in the process as well.
Food Allergies-More Well Known, Less Common
Food sensitivities are not the same as food allergies. A classic true food allergy only affects about 2% of the population. Food allergy reactions are usually easily identified. Symptoms often come on quickly and can range from a tingling in the mouth to hives, swelling, difficulty breathing and even death. Some common foods associated with true allergies include peanuts, eggs, milk, and shellfish. People who have food allergies are usually only allergic to one or two foods and just one molecule can lead to symptoms. Tests a doctor may use to make an official diagnosis include a skin prick test or a RAST blood test. These tests will not uncover food sensitivities as they occur through a different pathway in the body.
Food Sensitivities- A Problem for More
Many more people actually suffer from food sensitivities than food allergies. It is estimated that 15-20% of the population has developed sensitivities to common foods and food chemical additives-such as MSG, nitrates, sweeteners, and food colorings. It can be difficult to determine the foods you are sensitive to for the following reasons:
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Are you one of the millions making their New Year's resolution to finally get healthy and lose a little weight? If you are, don't make the mistake of trying to lose as much weight as possible in the shortest time by starving yourself. This can set you up for failure and by Valentine 's Day you'll likely binge and re-gain whatever was lost, plus a pound or two.
Instead, focus on making healthy changes that will last a lifetime. Don't change more than what you can live with or you won't stick with it. According to research, it takes about 21 days to make something a habit. Make small achievable goals and move on as each one becomes a habit in your new healthy lifestyle.
1. Get physical everyday. Participate in physical activities you ENJOY. This will help keep you motivated. Change activities when you are bored with your current routine. Join a friend. Increasing muscle mass will help your body burn fat more easily.
2. Cut out empty calories. Limit excessive intake of "junk" foods. Even fat free cookies and crackers can contribute to weight gain.
3. Curb liquid calories. Avoid regular sodas, fruity drinks, & cappuccinos. Cutting out one 200 calorie drink/day will lead to a 20 lb weight loss in one year!
4. Eat at least 1200 calories a day. Cutting back on calories too much can make your body hold on to fat and slow your metabolism.
5. Think HEALTHY, not just SKINNY! Only weigh yourself weekly. Let your clothes be the judge-remember 1 pound of muscle takes up less space than 1 pound of fat. Your weight may not change much, but you may see big changes in blood pressure, cholesterol, blood sugar, triglycerides, and pant size.
6. Set Realistic Goals. Focus on the 1st 10 pounds
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Instead, focus on making healthy changes that will last a lifetime. Don't change more than what you can live with or you won't stick with it. According to research, it takes about 21 days to make something a habit. Make small achievable goals and move on as each one becomes a habit in your new healthy lifestyle.
1. Get physical everyday. Participate in physical activities you ENJOY. This will help keep you motivated. Change activities when you are bored with your current routine. Join a friend. Increasing muscle mass will help your body burn fat more easily.
2. Cut out empty calories. Limit excessive intake of "junk" foods. Even fat free cookies and crackers can contribute to weight gain.
3. Curb liquid calories. Avoid regular sodas, fruity drinks, & cappuccinos. Cutting out one 200 calorie drink/day will lead to a 20 lb weight loss in one year!
4. Eat at least 1200 calories a day. Cutting back on calories too much can make your body hold on to fat and slow your metabolism.
5. Think HEALTHY, not just SKINNY! Only weigh yourself weekly. Let your clothes be the judge-remember 1 pound of muscle takes up less space than 1 pound of fat. Your weight may not change much, but you may see big changes in blood pressure, cholesterol, blood sugar, triglycerides, and pant size.
6. Set Realistic Goals. Focus on the 1st 10 pounds
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Xylitol "Sugar" Eases Halloween Dental Worries
If your thoughts turn to your next dentist appointment as you watch your children tear into their Halloween candy, you'll be happy to know there is actually a type of sugar that is good for dental health.
Xylitol is a sugar alcohol which has a similar sweetness to sugar, but actually can help prevent dental cavities. Plaque-causing bacteria that normally thrive in the mouth cannot use xylitol as a source of nutrition. With continued use of xylitol the number of these "bad" bacteria actually decreases. Xylitol has also been found to help reduce the risk of ear infections in children. It is available in a variety of gums, candies, and granules. The only negative side effect may be some digestive distress if consumed in unusually high doses. The daily dose required to reduce the risk of tooth decay is 5 grams which can easily be met by chewing gum or eating mints after meals.
So let your children enjoy a few pieces of Halloween candy, just follow it up with some xylitol gum to keep the bad bacteria from getting a nice sugary meal.
References: http://www.xylitol.org/drmakinen.asp
California Dental Association http://www.cda.org/popup/Xylitol http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780176/
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If your thoughts turn to your next dentist appointment as you watch your children tear into their Halloween candy, you'll be happy to know there is actually a type of sugar that is good for dental health.
Xylitol is a sugar alcohol which has a similar sweetness to sugar, but actually can help prevent dental cavities. Plaque-causing bacteria that normally thrive in the mouth cannot use xylitol as a source of nutrition. With continued use of xylitol the number of these "bad" bacteria actually decreases. Xylitol has also been found to help reduce the risk of ear infections in children. It is available in a variety of gums, candies, and granules. The only negative side effect may be some digestive distress if consumed in unusually high doses. The daily dose required to reduce the risk of tooth decay is 5 grams which can easily be met by chewing gum or eating mints after meals.
So let your children enjoy a few pieces of Halloween candy, just follow it up with some xylitol gum to keep the bad bacteria from getting a nice sugary meal.
References: http://www.xylitol.org/drmakinen.asp
California Dental Association http://www.cda.org/popup/Xylitol http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780176/
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Scientists around the world are continuously investigating what foods, nutrients, and other factors may reduce or increase the risk of developing breast cancer. Here are just a few of their more recent findings.
Fish Oil Use Linked to Lower Risk of Breast Cancer A preliminary study involving over 35,000 postmenopausal women has found that taking fish oil supplements over an average of ten years was associated with a reduced risk of breast cancer. Researchers note that more studies are needed to confirm this potential benefit.
Reference: Cancer Epidemiol Biomarkers Prev. 2010 Jul;19(7):1696-708
High Vitamin D Levels Linked to Reduced Breast Cancer Risk Vitamin D has been gaining a lot of attention for its potential role in reducing the risk of many cancers, including breast cancer. In this 2010 case controlled study, researchers found that higher vitamin D3 blood levels were associated with a reduced risk of breast cancer. This was especially true for women under age 53. The authors of the study say that more trials are needed with vitamin D supplementation to confirm its benefits, but that maintaining adequate vitamin D levels should be encouraged.
Reference: Cancer Epidemiol Biomarkers Prev. 2010 Sep;19(9):2341-50
Vitamin D and Calcium May Offer Protection Researchers looked at 21 different studies investigating vitamin D intake or levels and their effect on breast cancer risk. After looking at all of the studies, they found that those with the highest blood levels of vitamin D enjoyed a 45% reduction in breast cancer risk compared to those with the lowest vitamin D levels. Those with the highest intake of calcium had a 19% reduction in risk. The authors of this study stated that there is strong evidence that vitamin D and calcium have a chemopreventive effect against breast cancer.
Reference: Breast Cancer Res Treat. 2010 Jun;121(2):469-77. Epub 2009 Oct 23
Higher Intake of Lycopene and Carotenoids from Diet May Lower Breast Cancer Risk. In this study, those with the highest intake of lycopene-the plant phytochemical that gives watermelon and tomatoes their color, had a 74% reduced risk of breast cancer compared to those with the lowest intakes. The highest intake for total carotenoids was associated with a 63% reduced risk of breast cancer. Carotenoid-rich foods include many fruits and vegetables that are yellow, orange, red, or dark green.
Reference: Asia Pac J Clin Nutr. 2007;16 Suppl 1:437-42.
Meats-n-Sweets Diet Raises Breast Cancer Risk A meat and dessert heavy diet may increase the risk of breast cancer, especially in post-menopausal women. A study involving Chinese women found there was a 90% increased risk of breast cancer in post-menopausal women eating the most meat and sweets. The researchers concluded that a "Western" meat-sweet diet, like what is more typical in the United States, increases breast cancer risk in post menopausal Chinese women.
Reference: Cancer Epidemiol Biomarkers Prev. 2007 Jul;16(7):1443-8. Epub 2007 Jul 10.
More Fiber Lowers Breast Cancer Risk A study involving almost 36,000 pre-and post menopausal women found that a higher dietary intake of fiber was associated with a significantly reduced risk of breast cancer in only younger pre-menopausal women. Young women consuming over 30 grams of fiber a day enjoyed a 52% reduced risk of breast cancer compared to women consuming less than 20 grams of fiber a day. Fiber from cereals appeared to be most protective, followed by fruit fiber.
Reference: Int J Epidemiol. 2007 Apr;36(2):431-8. Epub 2007 Jan 24.
So what can you take away from these studies? Some simple diet changes that every woman can make are to increase fruit and vegetable intake. Choose high fiber breakfast cereals, oatmeal, and whole grain breads and pastas over refined, white options. You don't have to completely give up meat and sweets but do try to eat a few more vegetarian meals every week and save desserts, regular soda, and candy for occasional treats.
It may be a little early to run out and buy a bottle of fish oil supplements solely for breast cancer prevention, but if you are already taking them then you may be helping to reduce your future risk. Regarding vitamin D, aim for 1000-2000 IU/day via diet and supplements and try to get some sensible sun exposure a few times a week. Ask your healthcare provider to check your vitamin D levels with a 25-hydroxy-vitamin D test, a.k.a 25 (OH) D. If your levels are low then you and your healthcare provider can develop a plan to raise levels.
Megan Witt, RD, LD
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Fish Oil Use Linked to Lower Risk of Breast Cancer A preliminary study involving over 35,000 postmenopausal women has found that taking fish oil supplements over an average of ten years was associated with a reduced risk of breast cancer. Researchers note that more studies are needed to confirm this potential benefit.
Reference: Cancer Epidemiol Biomarkers Prev. 2010 Jul;19(7):1696-708
High Vitamin D Levels Linked to Reduced Breast Cancer Risk Vitamin D has been gaining a lot of attention for its potential role in reducing the risk of many cancers, including breast cancer. In this 2010 case controlled study, researchers found that higher vitamin D3 blood levels were associated with a reduced risk of breast cancer. This was especially true for women under age 53. The authors of the study say that more trials are needed with vitamin D supplementation to confirm its benefits, but that maintaining adequate vitamin D levels should be encouraged.
Reference: Cancer Epidemiol Biomarkers Prev. 2010 Sep;19(9):2341-50
Vitamin D and Calcium May Offer Protection Researchers looked at 21 different studies investigating vitamin D intake or levels and their effect on breast cancer risk. After looking at all of the studies, they found that those with the highest blood levels of vitamin D enjoyed a 45% reduction in breast cancer risk compared to those with the lowest vitamin D levels. Those with the highest intake of calcium had a 19% reduction in risk. The authors of this study stated that there is strong evidence that vitamin D and calcium have a chemopreventive effect against breast cancer.
Reference: Breast Cancer Res Treat. 2010 Jun;121(2):469-77. Epub 2009 Oct 23
Higher Intake of Lycopene and Carotenoids from Diet May Lower Breast Cancer Risk. In this study, those with the highest intake of lycopene-the plant phytochemical that gives watermelon and tomatoes their color, had a 74% reduced risk of breast cancer compared to those with the lowest intakes. The highest intake for total carotenoids was associated with a 63% reduced risk of breast cancer. Carotenoid-rich foods include many fruits and vegetables that are yellow, orange, red, or dark green.
Reference: Asia Pac J Clin Nutr. 2007;16 Suppl 1:437-42.
Meats-n-Sweets Diet Raises Breast Cancer Risk A meat and dessert heavy diet may increase the risk of breast cancer, especially in post-menopausal women. A study involving Chinese women found there was a 90% increased risk of breast cancer in post-menopausal women eating the most meat and sweets. The researchers concluded that a "Western" meat-sweet diet, like what is more typical in the United States, increases breast cancer risk in post menopausal Chinese women.
Reference: Cancer Epidemiol Biomarkers Prev. 2007 Jul;16(7):1443-8. Epub 2007 Jul 10.
More Fiber Lowers Breast Cancer Risk A study involving almost 36,000 pre-and post menopausal women found that a higher dietary intake of fiber was associated with a significantly reduced risk of breast cancer in only younger pre-menopausal women. Young women consuming over 30 grams of fiber a day enjoyed a 52% reduced risk of breast cancer compared to women consuming less than 20 grams of fiber a day. Fiber from cereals appeared to be most protective, followed by fruit fiber.
Reference: Int J Epidemiol. 2007 Apr;36(2):431-8. Epub 2007 Jan 24.
So what can you take away from these studies? Some simple diet changes that every woman can make are to increase fruit and vegetable intake. Choose high fiber breakfast cereals, oatmeal, and whole grain breads and pastas over refined, white options. You don't have to completely give up meat and sweets but do try to eat a few more vegetarian meals every week and save desserts, regular soda, and candy for occasional treats.
It may be a little early to run out and buy a bottle of fish oil supplements solely for breast cancer prevention, but if you are already taking them then you may be helping to reduce your future risk. Regarding vitamin D, aim for 1000-2000 IU/day via diet and supplements and try to get some sensible sun exposure a few times a week. Ask your healthcare provider to check your vitamin D levels with a 25-hydroxy-vitamin D test, a.k.a 25 (OH) D. If your levels are low then you and your healthcare provider can develop a plan to raise levels.
Megan Witt, RD, LD
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Some scientists have hypothesized that low vitamin D levels may play a role in the development of autism. This most recent study to investigate this possible connection was published in the Jun 2010 Journal of Alternative and Complementary Medicine (J Altern Complement Med. 2010 Jun;16(6):641-5.). This study found that the children with autism had significantly lower vitamin D levels than children without autism. Other studies have found similar results. One study by Dr. Elisbeth Fernell and colleagues (Sweden) looked at the vitamin D levels of Somali mothers who had children now diagnosed with Autism. These mothers had very low levels of vitamin D and their low levels trended lower than mothers with children who did not have autism.
If your child has autism or a related autism-spectrum disorder ask your physician to check vitamin D levels with a 25-Hydroxy-vitamin D blood test, a.k.a 25 (OH) D. Your physician can then determine if additional supplements or sunshine are needed to boost lower than optimal levels. It is not recommended to give high doses of vitamin D to children unless directed by a healthcare professional.
References: http://www.vitamindcouncil.org/newsletter/update-on-autism-and-vitamin-d.shtml www.pubmed.com
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If your child has autism or a related autism-spectrum disorder ask your physician to check vitamin D levels with a 25-Hydroxy-vitamin D blood test, a.k.a 25 (OH) D. Your physician can then determine if additional supplements or sunshine are needed to boost lower than optimal levels. It is not recommended to give high doses of vitamin D to children unless directed by a healthcare professional.
References: http://www.vitamindcouncil.org/newsletter/update-on-autism-and-vitamin-d.shtml www.pubmed.com
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Parents can make a difference in staving off obesity in their children if they help them eat better and exercise, a U.S. researcher says.
Edward Abramson, a professor emeritus at California State University-Chico and author of the books "Body Intelligence" and "Emotional Eating," says there has been a tenfold increase in type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children.
Bad eating habits can start with "emotional eating," or eating when one is not hungry, or from following a strict diet, Abramson says. "This can lead to a weight problem or an eating disorder," Abramson says in a statement.
Parents can increase the odds of getting a child to try a new food by having the child see them enjoying the food and having the child help prepare the unfamiliar food, Abramson advises. "If the child is in the kitchen cooking with mom or dad, it's unlikely that he/she will refuse the food that they've helped prepare," Abramson says.
Research has shown that 4- to 7-year-old children of active parents were six times as likely as others to be active, Abramson told the American Psychological Association meeting in Toronto.
Date: Aug 18, 2009 URL: www.upi.com
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Edward Abramson, a professor emeritus at California State University-Chico and author of the books "Body Intelligence" and "Emotional Eating," says there has been a tenfold increase in type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children.
Bad eating habits can start with "emotional eating," or eating when one is not hungry, or from following a strict diet, Abramson says. "This can lead to a weight problem or an eating disorder," Abramson says in a statement.
Parents can increase the odds of getting a child to try a new food by having the child see them enjoying the food and having the child help prepare the unfamiliar food, Abramson advises. "If the child is in the kitchen cooking with mom or dad, it's unlikely that he/she will refuse the food that they've helped prepare," Abramson says.
Research has shown that 4- to 7-year-old children of active parents were six times as likely as others to be active, Abramson told the American Psychological Association meeting in Toronto.
Date: Aug 18, 2009 URL: www.upi.com
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We should always encourage children to eat a balanced and varied diet including calcium rich foods, lean proteins, whole grains and plenty of fruits and vegetables as the best way to get all the nutrients they need. Of course each child has their own unique needs and health issues that may require highly specific recommendations. But, generally speaking, if you feel your child is not eating enough variety to meet their needs then a basic multivitamin is safe and can help fill in nutritional "gaps". There are two additional nutrients that may be of even greater importance to supplement: omega 3 fatty acids and vitamin D. Many children simply do not consume fish or get adequate sunlight to meet vitamin D needs throughout the year.
Omega 3 fatty acids play a critical role in brain and eye development, learning, and mood with low levels associated with depression. Many people do not like fish or have concerns about mercury contamination in fish. In this case, taking fish oil supplements is actually a safer choice than frequently consuming certain types of fish. Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and all contained their claimed amounts of EPA and DHA. None of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish. In addition, none of the products contained unsafe levels of PCBs. PCBs have been found in several fish including farm-raised salmon.
In young children under age 5, DHA is the fatty acid of most importance. Many products are now fortified with DHA including juices, milk, and yogurt or chewable supplements. The dosing ranges from 150-250 mg DHA/day for young children over 2. Infants can receive DHA via mom's breast milk if she is supplementing her diet with DHA. As children age, then they can begin to increase the amount of EPA they take. Starting around 5 years old transition from mainly DHA to a product containing 300-500 mg EPA in addition to smaller amounts of DHA. There is no RDA established for omega 3 fats.
Vitamin D is crucial to bone development and immune system function and has been associated with a reduced risk of various cancers and autoimmune conditions including type 1 diabetes and multiple sclerosis. It also helps reduce the risk of colds and influenza. Researchers are now looking at its role in autism, depression, and other related disorders.
Many children simply do not consume enough vitamin D through food or sunlight, especially in the winter months. The American Academy of Pediatrics recommends all children receive 400 IU/day of vitamin D3 starting in the first few days of life. This is double previous recommendations. Some health experts recommend even higher doses during the winter months. Children under one may take up to 1000 IU/day and children over one may take up to 2000 IU/day, especially during the winter months with low sun exposure. If they are receiving adequate sunshine, such as during the summer months, then additional supplementation may not be necessary. Do not exceed these amounts unless testing has been done and higher dose supplements are indicated per your healthcare professional's recommendations.
If your child has any special health concerns please consult with a knowledgeable health professional before adding or changing any dietary supplements.
Megan Witt, RD, LD
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Omega 3 fatty acids play a critical role in brain and eye development, learning, and mood with low levels associated with depression. Many people do not like fish or have concerns about mercury contamination in fish. In this case, taking fish oil supplements is actually a safer choice than frequently consuming certain types of fish. Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and all contained their claimed amounts of EPA and DHA. None of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish. In addition, none of the products contained unsafe levels of PCBs. PCBs have been found in several fish including farm-raised salmon.
In young children under age 5, DHA is the fatty acid of most importance. Many products are now fortified with DHA including juices, milk, and yogurt or chewable supplements. The dosing ranges from 150-250 mg DHA/day for young children over 2. Infants can receive DHA via mom's breast milk if she is supplementing her diet with DHA. As children age, then they can begin to increase the amount of EPA they take. Starting around 5 years old transition from mainly DHA to a product containing 300-500 mg EPA in addition to smaller amounts of DHA. There is no RDA established for omega 3 fats.
Vitamin D is crucial to bone development and immune system function and has been associated with a reduced risk of various cancers and autoimmune conditions including type 1 diabetes and multiple sclerosis. It also helps reduce the risk of colds and influenza. Researchers are now looking at its role in autism, depression, and other related disorders.
Many children simply do not consume enough vitamin D through food or sunlight, especially in the winter months. The American Academy of Pediatrics recommends all children receive 400 IU/day of vitamin D3 starting in the first few days of life. This is double previous recommendations. Some health experts recommend even higher doses during the winter months. Children under one may take up to 1000 IU/day and children over one may take up to 2000 IU/day, especially during the winter months with low sun exposure. If they are receiving adequate sunshine, such as during the summer months, then additional supplementation may not be necessary. Do not exceed these amounts unless testing has been done and higher dose supplements are indicated per your healthcare professional's recommendations.
If your child has any special health concerns please consult with a knowledgeable health professional before adding or changing any dietary supplements.
Megan Witt, RD, LD
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A vegan diet that eliminates all animal products from the diet in addition to going gluten free may help rheumatoid arthritis (RA) sufferers. RA patients have an increased risk of dying from cardiovascular disease. Study participants following this gluten free vegan diet showed blood changes that suggest anti-inflammatory and cardio-protective effects were taking place, such as lowered LDL "bad" cholesterol.
A similar study published in 2001 in Rheumatology found this diet helped improved the signs and symptoms of RA with a reduction in gluten-related antibodies.
References:
Vitasearch.com "Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study," Elkan AC, Sjoberg B, et al, Arthritis Res Ther, 2008; 10(2): R34
Rheumatology http://rheumatology.oxfordjournals.org/cgi/content/abstract/40/10/1175
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A similar study published in 2001 in Rheumatology found this diet helped improved the signs and symptoms of RA with a reduction in gluten-related antibodies.
References:
Vitasearch.com "Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study," Elkan AC, Sjoberg B, et al, Arthritis Res Ther, 2008; 10(2): R34
Rheumatology http://rheumatology.oxfordjournals.org/cgi/content/abstract/40/10/1175
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Today's fast paced lifestyle has everyone on the go and there is little time to think of the impact that diet has on our body functions. In the last few decades, our ability to perform physically at its peak level has dropped drastically. In this article I will offer you solutions how to improve physically and build a healthy body. These solutions include concentrated and standardized fruit and herbal extracts that can make a significant difference in how you perform.
Supplements are vital but I would never want you to think that supplements are the answer to good health and not address the importance of a high quality healthy and nutritious diet. You would never expect to run an engine on poor fuel and you would never expect to feed an expensive show horse improperly if you expected them to be healthy and perform at their highest level.
Based on a survey of the American diet, American's are eating foods that contain little in way of vitamins, minerals and trace elements. The American diet is made up of sugar, refined carbohydrates, saturated fats and all the chemicals used to flavor, color and preserve them. And people are now living on the highest number of prescription drugs than ever. We are now chronically deficient in numerous micro and macro components that are only found in food.
Since nature supplies all the food of the earth, I have to believe that all the elements necessary to run the human body has to be found in our food. Let supplements be what they are and that is to reinforce the diet with highly concentrated and standardized herb, fruits and vegetables to make up the difference for the loss of nutrients due to poor soil, harsh chemical fertilizers, soil erosion, pesticides, chemical additives and chemical preservatives.
Supplements for Physical Performance
Grape's are truly a nutritious food. Decades ago a very famous German physician created the grape diet and the recommendation was to consume two pounds of grapes per day. This famous physician was able to cure a number of diseases including cancer. There are no scientific studies to prove the grape diet was effective. I don't know if it's true or not but I do know that grape as a food ingredient holds a great potential to be used by anyone who wishes to improve their physical performance.
A very special grape extract which includes the skin, pulp and seed, has recently been studied as a new and innovative active food supplement particularly adapted for athletes and anyone wishing to be more physically fit. The results of the study indicated that oxidative stress is usually related to numerous known unhealthy conditions such as cramps during exercise, muscle weakness and fragility and inability to recover in a reasonably short period of time. The study also indicated the power of the grape was able to protect against muscular damage linked to intensive or irregular sports. Moreover, recent scientific data have brought to light the narrow link between oxidative stress and the lack of energy. The more the oxidative stress increases, fewer cells are supplied with energy.
The power of this grape extract can also be used to fight against the effects of aging. Our current way of life exposes us to an excessive quantity of environmental pollution, smoking, UV exposure, radiation and drugs which tend to aggravate the production of reactive oxygen species generating free radical damage and death to the cells. By reducing oxidative stress in humans, this special grape extract is able to protect the body against these harmful environmental factors.
Physical exercise can be a healthy addition to our lifestyle. However, as healthy as it is, it is also damaging to our cellular and muscular structure. It is healthy when we are able to recover from the exercise at a normal rate of recovery. But based on the American diet, we are severely deficient in nutrients that would provide the proper recovery. Exercise can be stressful under these conditions.
Based on research in Europe there are two powerful components that can be added to the diet as a supplement to reduce the stress of exercise and aging. Grape with all its components,skin, pulp and seeds, provide a significant measure of resistance against disease, oxidative damage (cell death) and aging. The second component, Rhodiola rosacea, is one of my favorites as it is one of the most powerful adaptogens known to man. Rhodiola may reduce the effects of stress, both mentally and physically, and provide a powerful support to the adrenal function. It is commonly known as an adrenal and stress complex. Stress may never go away but your body can be supported to withstand the ravages of stress.
Rhodiola has been studied and shown to reduce depression, anxiety, nervousness and strengthen the adrenal function. The stronger the adrenals the more powerful we are able to respond to challenges of life. People generally with adrenal insufficiency are continuously filled with fear and worry many times for no reason, and usually think of something to worry about. They cry easily and again for no apparent reason. They are usually anti-social. They like to work by themselves. They don't like people looking over their shoulders and usually require 8-10 hours of sleep just to feel halfway decent. They may have afternoon headaches and swelling of the lower legs and ankles in the evening.
Other symptoms which pertain to the adrenal insufficient person is one that never gets well regardless of the changes, has a craving for sweets, muscular soreness, noise sensitivity, general fatigue, insomnia, inability to concentrate, easily confused, frequent stuffy nose and allergy to some foods. Adding a formula of grape concentrate and rhodiola can help physical stamina, endurance and adrenal function.
By Terry Lemerond
Founder & President, EuroPharma, Inc.
www.TerryTalksNutrition.com
When in doubt, always consult your physician or health care practitioner. This column is to provide you with information to maintain your health.
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. PRODUCTS MENTIONED IN THIS ARTICLE ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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Supplements are vital but I would never want you to think that supplements are the answer to good health and not address the importance of a high quality healthy and nutritious diet. You would never expect to run an engine on poor fuel and you would never expect to feed an expensive show horse improperly if you expected them to be healthy and perform at their highest level.
Based on a survey of the American diet, American's are eating foods that contain little in way of vitamins, minerals and trace elements. The American diet is made up of sugar, refined carbohydrates, saturated fats and all the chemicals used to flavor, color and preserve them. And people are now living on the highest number of prescription drugs than ever. We are now chronically deficient in numerous micro and macro components that are only found in food.
Since nature supplies all the food of the earth, I have to believe that all the elements necessary to run the human body has to be found in our food. Let supplements be what they are and that is to reinforce the diet with highly concentrated and standardized herb, fruits and vegetables to make up the difference for the loss of nutrients due to poor soil, harsh chemical fertilizers, soil erosion, pesticides, chemical additives and chemical preservatives.
Supplements for Physical Performance
Grape's are truly a nutritious food. Decades ago a very famous German physician created the grape diet and the recommendation was to consume two pounds of grapes per day. This famous physician was able to cure a number of diseases including cancer. There are no scientific studies to prove the grape diet was effective. I don't know if it's true or not but I do know that grape as a food ingredient holds a great potential to be used by anyone who wishes to improve their physical performance.
A very special grape extract which includes the skin, pulp and seed, has recently been studied as a new and innovative active food supplement particularly adapted for athletes and anyone wishing to be more physically fit. The results of the study indicated that oxidative stress is usually related to numerous known unhealthy conditions such as cramps during exercise, muscle weakness and fragility and inability to recover in a reasonably short period of time. The study also indicated the power of the grape was able to protect against muscular damage linked to intensive or irregular sports. Moreover, recent scientific data have brought to light the narrow link between oxidative stress and the lack of energy. The more the oxidative stress increases, fewer cells are supplied with energy.
The power of this grape extract can also be used to fight against the effects of aging. Our current way of life exposes us to an excessive quantity of environmental pollution, smoking, UV exposure, radiation and drugs which tend to aggravate the production of reactive oxygen species generating free radical damage and death to the cells. By reducing oxidative stress in humans, this special grape extract is able to protect the body against these harmful environmental factors.
Physical exercise can be a healthy addition to our lifestyle. However, as healthy as it is, it is also damaging to our cellular and muscular structure. It is healthy when we are able to recover from the exercise at a normal rate of recovery. But based on the American diet, we are severely deficient in nutrients that would provide the proper recovery. Exercise can be stressful under these conditions.
Based on research in Europe there are two powerful components that can be added to the diet as a supplement to reduce the stress of exercise and aging. Grape with all its components,skin, pulp and seeds, provide a significant measure of resistance against disease, oxidative damage (cell death) and aging. The second component, Rhodiola rosacea, is one of my favorites as it is one of the most powerful adaptogens known to man. Rhodiola may reduce the effects of stress, both mentally and physically, and provide a powerful support to the adrenal function. It is commonly known as an adrenal and stress complex. Stress may never go away but your body can be supported to withstand the ravages of stress.
Rhodiola has been studied and shown to reduce depression, anxiety, nervousness and strengthen the adrenal function. The stronger the adrenals the more powerful we are able to respond to challenges of life. People generally with adrenal insufficiency are continuously filled with fear and worry many times for no reason, and usually think of something to worry about. They cry easily and again for no apparent reason. They are usually anti-social. They like to work by themselves. They don't like people looking over their shoulders and usually require 8-10 hours of sleep just to feel halfway decent. They may have afternoon headaches and swelling of the lower legs and ankles in the evening.
Other symptoms which pertain to the adrenal insufficient person is one that never gets well regardless of the changes, has a craving for sweets, muscular soreness, noise sensitivity, general fatigue, insomnia, inability to concentrate, easily confused, frequent stuffy nose and allergy to some foods. Adding a formula of grape concentrate and rhodiola can help physical stamina, endurance and adrenal function.
By Terry Lemerond
Founder & President, EuroPharma, Inc.
www.TerryTalksNutrition.com
When in doubt, always consult your physician or health care practitioner. This column is to provide you with information to maintain your health.
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. PRODUCTS MENTIONED IN THIS ARTICLE ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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"Sea what?" you may ask. Sea Buckthorn. It is a shrub that produces berries that can be used to make juice, jams, and jellies and it has been traditionally used in China for centuries. In recent years it has made its way into the beauty isle. Sea Buckthorn fruits contain fruit acids, antioxidant and anti-inflammatory flavonoids, carotenoids such as beta-carotene and lycopene, many vitamins, amino acids, and beneficial fatty acids.
Sea buckthorn can be found in sunscreen and has been used to help treat skin damage due to radiation from x-rays and sun exposure. Acne, pigmentation problems, and wound healing also may benefit from sea buckthorn.
In one study of 32 burn victims who used sea buckthorn oil (a.k.a Hippophae seed oil) they found it helped improve blood circulation, reduced inflammation and pain and helped promote tissue regeneration. (Hippophae 1994, Vol. 7, No. 3, pp 36-37).
There are a variety of products available that use sea buckthorn for its skin healing properties, from sunscreens to anti-aging creams to lip balms and full body lotion. Two well known brands with skin care products with sea buckthorn are Sibu Beauty and Aubrey Organics. Sibu Beauty also produces an ingestible liquid supplement with sea buckthorn that supports improved skin tone and texture, promotes tissue recovery and healing and rejuvenates sun damaged skin.
Natual Medicines Comprehensive Database, 2010
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Sea buckthorn can be found in sunscreen and has been used to help treat skin damage due to radiation from x-rays and sun exposure. Acne, pigmentation problems, and wound healing also may benefit from sea buckthorn.
In one study of 32 burn victims who used sea buckthorn oil (a.k.a Hippophae seed oil) they found it helped improve blood circulation, reduced inflammation and pain and helped promote tissue regeneration. (Hippophae 1994, Vol. 7, No. 3, pp 36-37).
There are a variety of products available that use sea buckthorn for its skin healing properties, from sunscreens to anti-aging creams to lip balms and full body lotion. Two well known brands with skin care products with sea buckthorn are Sibu Beauty and Aubrey Organics. Sibu Beauty also produces an ingestible liquid supplement with sea buckthorn that supports improved skin tone and texture, promotes tissue recovery and healing and rejuvenates sun damaged skin.
Natual Medicines Comprehensive Database, 2010
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Honey is well known for its naturally sweet properties, but it also can be used as a natural beauty aid. Apparently people have already been using honey since the days of Cleopatra for this purpose and today it can even be found in many manufactured beauty products.
You may be wondering what makes this sticky sweet treat so good for our skin or hair. Well, for starters honey has a natural ability to attract and retain water which helps keep skin moisturized. But, it won't make you break out with acne because it has natural antimicrobial properties, and because of its ability to hydrate the skin, it won't over dry like some acne products. Honey also has natural antioxidant properties, which means it can help neutralize damaging free radicals that come from exposure to UV sunlight. Over time UV exposure can lead to wrinkles and premature aging.
Here are some natural beauty products you can create at home using honey and a few other items you may already have on hand.
Facial Cleanser Mix 1 tablespoon honey with 2 tablespoons finely ground almonds and
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You may be wondering what makes this sticky sweet treat so good for our skin or hair. Well, for starters honey has a natural ability to attract and retain water which helps keep skin moisturized. But, it won't make you break out with acne because it has natural antimicrobial properties, and because of its ability to hydrate the skin, it won't over dry like some acne products. Honey also has natural antioxidant properties, which means it can help neutralize damaging free radicals that come from exposure to UV sunlight. Over time UV exposure can lead to wrinkles and premature aging.
Here are some natural beauty products you can create at home using honey and a few other items you may already have on hand.
Facial Cleanser Mix 1 tablespoon honey with 2 tablespoons finely ground almonds and
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If you can't afford to buy everything organic, you can go organic for just those foods that contain higher amounts of pesticide residue. Over time, this will greatly reduce your exposure to potentially dangerous toxins.
Beef, chicken, and pork. The EPA says meat contains higher levels of pesticides than produce. This makes sense because the animal eats food contaminated with pesticides and these chemicals accumulate in the animal. Choose lower fat cuts of meat as pesticides tend to be stored in the fat. Try to eat less meat rather than more meat in general.
Dairy and Eggs. Conventional dairy and egg producers are more likely to use antibiotics and growth hormones. And, since these are animal products they would also accumulate more pesticides than produce.
Certain produce. The Environmental Working group (http://www.foodnews.org/index.php) has compiled a list ranking fruits and vegetables based on their pesticide content, after washing and peeling.
These fruits and vegetables contain the HIGHEST amounts of pesticides: Peaches, apples, bell peppers, celery, potatoes, nectarines, strawberries, cherries, pears, imported grapes, spinach, and lettuce. It would be healthier to buy the organic version of these fruits and vegetables.
These conventionally grown fruits and vegetables contain the lowest amounts of pesticides: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, bananas, cabbage, broccoli, and papaya. If your budget doesn't allow you to buy all organic, you don't have to feel guilty about these conventional fruits and vegetables.
If you eat an apple everyday, you would be wise to choose organically grown apples. By switching to organic, you will reduce your pesticide exposure from conventionally grown apples by 365 times! Now think about that over a ten year period, and so on.
Megan Witt, RD, LD
References:
Environmental Working Group http://www.foodnews.org/index.php
Organic Consumers Association www.organicconsumers.org
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Beef, chicken, and pork. The EPA says meat contains higher levels of pesticides than produce. This makes sense because the animal eats food contaminated with pesticides and these chemicals accumulate in the animal. Choose lower fat cuts of meat as pesticides tend to be stored in the fat. Try to eat less meat rather than more meat in general.
Dairy and Eggs. Conventional dairy and egg producers are more likely to use antibiotics and growth hormones. And, since these are animal products they would also accumulate more pesticides than produce.
Certain produce. The Environmental Working group (http://www.foodnews.org/index.php) has compiled a list ranking fruits and vegetables based on their pesticide content, after washing and peeling.
These fruits and vegetables contain the HIGHEST amounts of pesticides: Peaches, apples, bell peppers, celery, potatoes, nectarines, strawberries, cherries, pears, imported grapes, spinach, and lettuce. It would be healthier to buy the organic version of these fruits and vegetables.
These conventionally grown fruits and vegetables contain the lowest amounts of pesticides: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, bananas, cabbage, broccoli, and papaya. If your budget doesn't allow you to buy all organic, you don't have to feel guilty about these conventional fruits and vegetables.
If you eat an apple everyday, you would be wise to choose organically grown apples. By switching to organic, you will reduce your pesticide exposure from conventionally grown apples by 365 times! Now think about that over a ten year period, and so on.
Megan Witt, RD, LD
References:
Environmental Working Group http://www.foodnews.org/index.php
Organic Consumers Association www.organicconsumers.org
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Whether you're getting down and dirty for an intense spring cleaning or just keeping up with your daily duties you'll probably reach for a bottle of something to clean, deodorize, or disinfect. But what are you leaving behind once you've "cleaned" the surface? Many of us may not think about common household cleaners as being a health threat, unless consumed. But, there are known health hazards associated with many of these products. In addition to health concerns, what goes down the drain also impacts the environment. You may be surprised to learn that there are many natural, yet effective products you can use to clean your home and belongings. Some of them are probably already in your kitchen or pantry.
Common Ingredients in Non-Green-Cleaners
Bleach is probably the most common and inexpensive household cleaner. It will appear on disinfectant products as 'sodium hypochlorite'. The fumes can be irritating to the lungs and can lead to asthma-like symptoms. Skin contact should also be avoided. Use caution when cleaning with multiple products as mixing bleach with ammonia causes the toxic gas chloramine to form. Mixing bleach with acids, including vinegar and ingredients in other cleaning products, can cause chlorine gas to be given off. High levels of exposure can cause chest pain, breathing problems, pneumonia and fluid in the lungs. The making and use of chlorine bleach also releases toxins into the environment, which can accumulate in animals and people over time.
VOCs (volatile organic compounds) are present in many household cleaners. They are smog forming chemicals that evaporate into the air and can cause eye and respiratory irritation.
Ammonia is a common ingredient in glass cleaners. It can irritate the eyes, skin, and lungs, and may cause headaches. Again, never mix ammonia with bleach due to the toxic gas that forms.
Petroleum distillates work to dissolve oil and grease, but are highly flammable and very dangerous if swallowed or if the fumes are inhaled. Long term exposure may damage the nervous system, skin, kidneys, and eyes.
Phosphates, now banned in many areas, are used as water softening agents and used to be common in many detergents. They negatively impact the environmental health of lakes by causing algae overgrowth, which reduces available oxygen for fish.
Formaldehyde is used as a preservative in many products and is a suspected carcinogen.
This is just a very tiny list when it comes to the hundreds of potentially harmful chemicals and compounds we use every day to clean our home, belongings, and even our bodies. Besides the obvious health hazards these compounds present, they can also cause more subtle health effects such as fatigue, mental fogginess, and allergy-like symptoms. http://es.epa.gov/techinfo/facts/safe-fs.html
Green Cleaning Alternatives
There are plenty of products available that are effective green cleaners. You can find green household cleaners and other necessary products for dishes, laundry, and other household and personal needs. These products can be found in most natural retail stores and more increasingly in traditional market places. Some green cleaning product lines include Seventh Generation, Ecover, Life Tree, Earth Friendly Products, New Age, and Bio-Pac, just to name a few. There are many choices, so try a few and see what works best for you and your family's needs.
A few things to look for when shopping for green cleaning products:
- Biodegradable and not toxic to animals or humans
- Recycled, recyclable, or refillable containers
- VOCs concentrations of less than 10% when diluted for use
- Works in cold water washes
- Free of chlorine bleach or sodium hypochlorite
- Low or no phosphates, less than .5%
Make Your Own You can also make your own green cleaning solutions with a few simple ingredients you may already have on hand.
All purpose cleaner - 4 tablespoons baking soda dissolved in 1 quart warm water. Apply with sponge and rinse with clear water. You may also apply the baking soda directly on a damp sponge for heavy duty cleaning.
A paste for scrubbing can be made using salt, water, and a little vinegar.
Toilet bowl cleaner - Sprinkle baking soda into the toilet, add vinegar, and scour with brush.
Furniture cleaner and polish - 3 cups olive oil and 1 cup vinegar mixed well and applied with a clean, soft cloth.
Glass cleaner - Mix together 2 tablespoons vinegar in 1 quart water or you may mix equal parts rubbing alcohol and water.
You can add essential oils, such as lavender and tea tree oil to the basic cleaning recipes to boost their cleaning and disinfecting power. Grapefruit seed extract (not to be confused with grape seed extract) is a natural antimicrobial agent that can also be added to kill germs. It is non-toxic to humans and animals and can even be taken internally to treat a variety of health problems. You can make an all purpose antiseptic cleaner by adding 30-60 drops of grapefruit seed extract to 32 ounces of water.
By incorporating green alternatives into your cleaning routine, you can help reduce your exposure to harmful chemicals and also do some good for the environment.
References:
CDC
Seventh Generation
Clean Air Counts
Mississippi State University Extension Office
New Jersey Department of Health
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Common Ingredients in Non-Green-Cleaners
Bleach is probably the most common and inexpensive household cleaner. It will appear on disinfectant products as 'sodium hypochlorite'. The fumes can be irritating to the lungs and can lead to asthma-like symptoms. Skin contact should also be avoided. Use caution when cleaning with multiple products as mixing bleach with ammonia causes the toxic gas chloramine to form. Mixing bleach with acids, including vinegar and ingredients in other cleaning products, can cause chlorine gas to be given off. High levels of exposure can cause chest pain, breathing problems, pneumonia and fluid in the lungs. The making and use of chlorine bleach also releases toxins into the environment, which can accumulate in animals and people over time.
VOCs (volatile organic compounds) are present in many household cleaners. They are smog forming chemicals that evaporate into the air and can cause eye and respiratory irritation.
Ammonia is a common ingredient in glass cleaners. It can irritate the eyes, skin, and lungs, and may cause headaches. Again, never mix ammonia with bleach due to the toxic gas that forms.
Petroleum distillates work to dissolve oil and grease, but are highly flammable and very dangerous if swallowed or if the fumes are inhaled. Long term exposure may damage the nervous system, skin, kidneys, and eyes.
Phosphates, now banned in many areas, are used as water softening agents and used to be common in many detergents. They negatively impact the environmental health of lakes by causing algae overgrowth, which reduces available oxygen for fish.
Formaldehyde is used as a preservative in many products and is a suspected carcinogen.
This is just a very tiny list when it comes to the hundreds of potentially harmful chemicals and compounds we use every day to clean our home, belongings, and even our bodies. Besides the obvious health hazards these compounds present, they can also cause more subtle health effects such as fatigue, mental fogginess, and allergy-like symptoms. http://es.epa.gov/techinfo/facts/safe-fs.html
Green Cleaning Alternatives
There are plenty of products available that are effective green cleaners. You can find green household cleaners and other necessary products for dishes, laundry, and other household and personal needs. These products can be found in most natural retail stores and more increasingly in traditional market places. Some green cleaning product lines include Seventh Generation, Ecover, Life Tree, Earth Friendly Products, New Age, and Bio-Pac, just to name a few. There are many choices, so try a few and see what works best for you and your family's needs.
A few things to look for when shopping for green cleaning products:
- Biodegradable and not toxic to animals or humans
- Recycled, recyclable, or refillable containers
- VOCs concentrations of less than 10% when diluted for use
- Works in cold water washes
- Free of chlorine bleach or sodium hypochlorite
- Low or no phosphates, less than .5%
Make Your Own You can also make your own green cleaning solutions with a few simple ingredients you may already have on hand.
All purpose cleaner - 4 tablespoons baking soda dissolved in 1 quart warm water. Apply with sponge and rinse with clear water. You may also apply the baking soda directly on a damp sponge for heavy duty cleaning.
A paste for scrubbing can be made using salt, water, and a little vinegar.
Toilet bowl cleaner - Sprinkle baking soda into the toilet, add vinegar, and scour with brush.
Furniture cleaner and polish - 3 cups olive oil and 1 cup vinegar mixed well and applied with a clean, soft cloth.
Glass cleaner - Mix together 2 tablespoons vinegar in 1 quart water or you may mix equal parts rubbing alcohol and water.
You can add essential oils, such as lavender and tea tree oil to the basic cleaning recipes to boost their cleaning and disinfecting power. Grapefruit seed extract (not to be confused with grape seed extract) is a natural antimicrobial agent that can also be added to kill germs. It is non-toxic to humans and animals and can even be taken internally to treat a variety of health problems. You can make an all purpose antiseptic cleaner by adding 30-60 drops of grapefruit seed extract to 32 ounces of water.
By incorporating green alternatives into your cleaning routine, you can help reduce your exposure to harmful chemicals and also do some good for the environment.
References:
CDC
Seventh Generation
Clean Air Counts
Mississippi State University Extension Office
New Jersey Department of Health
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Spring is finally in the air. During this season many rid their homes of unwanted junk and give it a good cleaning. Your body also accumulates "junk" or toxins and may benefit from some "spring cleaning" of its own.
A Toxic World
We live in a toxic world. Every year there is an increasing amount of chemicals, preservatives, pesticides and other pollutants added to our environment. Our liver works hard to keep up with the demands of detoxification as it cleans the blood and breakdowns harmful substances for removal from the body. Toxic build up can occur if the liver is over-burdened, which may lead to a variety of symptoms including fatigue, headaches, allergies and other ills. A gentle detox program that supports the health of the liver and allows the body to rid itself of toxins may help restore lost vitality, allowing you to follow through with those New Year's resolutions!
Detox Basics
When undergoing a basic detox program, one should avoid extra toxins such as alcohol, caffeine, tobacco smoke and any unnecessary medicine. Research suggests that a nutritionally balanced diet has many advantages over a juice or water fast when undergoing a detox program. In general, a basic detox-supporting diet should include plenty of fresh, fiber rich, whole organic foods. If consumed, dairy and other animal products should come from organic sources where growth hormones and antibiotics are not used.
Adequate protein is needed to manufacture important enzymes in the liver for toxin breakdown and removal. A carbohydrate rich diet that lacks protein may actually have an inflammatory effect.
Carbohydrates from fruits, veggies and whole grains are important as they provide fiber and antioxidants. Fiber is important for removal of waste from the body. Antioxidants, such as vitamin C and E, are needed to neutralize free radicals caused by the detoxification process in the liver.
Cruciferous veggies like broccoli, cauliflower and brussel sprouts and the allium veggies including onions, garlic and chives are especially important for liver health. These foods contain compounds that help the liver produce enzymes needed for toxin breakdown and elimination. They also provide antioxidants that quench free radicals produced during the detox process. Other foods rich in antioxidants that can provide additional support during detox include berries, avocados and green tea.
Herbs & Supplements to Support Liver Health
Milk thistle can help protect the liver from damage caused by drugs, alcohol and even viruses. The active compound found in milk thistle, silymarin, even appears to help the liver regenerate cells after damage has occurred.
Dandelion, the common yellow yard weed, has long been used to support liver health and treat various liver conditions. It also increases the production of bile from the liver and gall bladder, which helps carry toxins out of the liver. Artichoke also helps stimulate bile production.
N-acetylcysteine (NAC) helps the body make more glutathione, an important antioxidant involved in liver detox. NAC is commonly used to reduce liver and kidney damage from acetaminophen (Tylenol) overdoses.
The spice turmeric (a common ingredient in curries) has been shown to boost bile production. Animal studies have also found that turmeric can help protect the liver from certain toxic substances.
Toxin Elimination
Adequate fiber and purified water are essential to help remove toxins from the body. Psyllium, which is a bulk forming laxative, or whole, ground flaxseed can be added to provide extra fiber. Senna is an herbal laxative sometimes used short-term in detox to stimulate colon activity. Exercise to induce sweating is another way to help rid your body of toxins.
References:
American Liver Foundation
Percival, Dr. Mark. Nutritional Support for Detoxification. ANSR-Applied Nutritional Science Reports. Advanced Nutrition Publications, Inc. 1999.
A.D.A.M. Inc., 2004
University of Maryland Medical Center
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A Toxic World
We live in a toxic world. Every year there is an increasing amount of chemicals, preservatives, pesticides and other pollutants added to our environment. Our liver works hard to keep up with the demands of detoxification as it cleans the blood and breakdowns harmful substances for removal from the body. Toxic build up can occur if the liver is over-burdened, which may lead to a variety of symptoms including fatigue, headaches, allergies and other ills. A gentle detox program that supports the health of the liver and allows the body to rid itself of toxins may help restore lost vitality, allowing you to follow through with those New Year's resolutions!
Detox Basics
When undergoing a basic detox program, one should avoid extra toxins such as alcohol, caffeine, tobacco smoke and any unnecessary medicine. Research suggests that a nutritionally balanced diet has many advantages over a juice or water fast when undergoing a detox program. In general, a basic detox-supporting diet should include plenty of fresh, fiber rich, whole organic foods. If consumed, dairy and other animal products should come from organic sources where growth hormones and antibiotics are not used.
Adequate protein is needed to manufacture important enzymes in the liver for toxin breakdown and removal. A carbohydrate rich diet that lacks protein may actually have an inflammatory effect.
Carbohydrates from fruits, veggies and whole grains are important as they provide fiber and antioxidants. Fiber is important for removal of waste from the body. Antioxidants, such as vitamin C and E, are needed to neutralize free radicals caused by the detoxification process in the liver.
Cruciferous veggies like broccoli, cauliflower and brussel sprouts and the allium veggies including onions, garlic and chives are especially important for liver health. These foods contain compounds that help the liver produce enzymes needed for toxin breakdown and elimination. They also provide antioxidants that quench free radicals produced during the detox process. Other foods rich in antioxidants that can provide additional support during detox include berries, avocados and green tea.
Herbs & Supplements to Support Liver Health
Milk thistle can help protect the liver from damage caused by drugs, alcohol and even viruses. The active compound found in milk thistle, silymarin, even appears to help the liver regenerate cells after damage has occurred.
Dandelion, the common yellow yard weed, has long been used to support liver health and treat various liver conditions. It also increases the production of bile from the liver and gall bladder, which helps carry toxins out of the liver. Artichoke also helps stimulate bile production.
N-acetylcysteine (NAC) helps the body make more glutathione, an important antioxidant involved in liver detox. NAC is commonly used to reduce liver and kidney damage from acetaminophen (Tylenol) overdoses.
The spice turmeric (a common ingredient in curries) has been shown to boost bile production. Animal studies have also found that turmeric can help protect the liver from certain toxic substances.
Toxin Elimination
Adequate fiber and purified water are essential to help remove toxins from the body. Psyllium, which is a bulk forming laxative, or whole, ground flaxseed can be added to provide extra fiber. Senna is an herbal laxative sometimes used short-term in detox to stimulate colon activity. Exercise to induce sweating is another way to help rid your body of toxins.
References:
American Liver Foundation
Percival, Dr. Mark. Nutritional Support for Detoxification. ANSR-Applied Nutritional Science Reports. Advanced Nutrition Publications, Inc. 1999.
A.D.A.M. Inc., 2004
University of Maryland Medical Center
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Do you suffer from irritable bowel syndrome? As many as one in five Americans suffer from IBS, making it one of the most common diagnoses doctors deal with. Unfortunately conventional medicine has little to offer as there is no medicine that cures this disease. Many are left to rely on anti-diarrhea meds, while experimenting with their diet to determine which foods aggravate their condition. The lucky ones figure out that specific food and food chemical sensitivities worsen their irritable bowel syndrome. Once they determine their food triggers, they can build a diet around safe foods to greatly reduce symptoms.
Food Allergies-More Well Known
Food sensitivities are not the same as food allergies. A classic true food allergy only affects about 2% of the population. Food allergy reactions are usually easily identified. Symptoms often come on quickly and can range from a tingling in the mouth to hives, swelling, difficulty breathing and even death. Some common foods associated with true allergies include peanuts, eggs, milk, and shellfish. People who have food allergies are usually only allergic to one or two foods and just one molecule can lead to symptoms. Tests a doctor may use to make an official diagnosis include a skin prick test or a RAST blood test. These tests will not uncover food sensitivities as they occur through a different pathway in the body.
Food Sensitivities- A Problem for More
Many more people actually suffer from food sensitivities than food allergies. It is estimated that 15-20% of the population has developed sensitivities to food and food chemical additives-such as MSG, nitrates, sweeteners, and food colorings. It can be difficult to determine the foods you are sensitive to for the following reasons:
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Food Allergies-More Well Known
Food sensitivities are not the same as food allergies. A classic true food allergy only affects about 2% of the population. Food allergy reactions are usually easily identified. Symptoms often come on quickly and can range from a tingling in the mouth to hives, swelling, difficulty breathing and even death. Some common foods associated with true allergies include peanuts, eggs, milk, and shellfish. People who have food allergies are usually only allergic to one or two foods and just one molecule can lead to symptoms. Tests a doctor may use to make an official diagnosis include a skin prick test or a RAST blood test. These tests will not uncover food sensitivities as they occur through a different pathway in the body.
Food Sensitivities- A Problem for More
Many more people actually suffer from food sensitivities than food allergies. It is estimated that 15-20% of the population has developed sensitivities to food and food chemical additives-such as MSG, nitrates, sweeteners, and food colorings. It can be difficult to determine the foods you are sensitive to for the following reasons:
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Whole grains are full of fiber, vitamins, and phytonutrients, but don't stop at just whole wheat and brown rice. The following great grains can offer variety and a break from the same foods over and over again. Many of these grains can be found in special pastas, breads, and cereals or they can be cooked like rice and eaten in their "whole" form.
Kamut This ancient grain is a cousin to wheat and was enjoyed by the Pharaohs of Egypt. It is a large chewy grain with a delicate, nutty flavor. Kamut is higher in protein and some minerals including zinc, magnesium and the antioxidant selenium than modern wheat.
Spelt Spelt's use also dates back thousands of years and it too is an ancient relative to modern day wheat. But, unlike modern wheat it has not been bred to boost yield. Spelt is naturally higher in protein and complex B vitamins than wheat. It has a pleasant, "wheat-like" flavor and may be more easily tolerated by some who cannot tolerate wheat. It does contain gluten, so would not be appropriate for celiac patients.
Teff Teff originated in Ethiopia and was cultivated there as early as 4000 BC. It is a very tiny grain-the smallest in the world, and it is considered gluten free so it may be eaten by those with celiac disease. It is high in protein and iron, making it a great vegetarian food.
Amaranth This super nutritious gluten free grain is actually related to spinach and beets and was a favorite food of the Aztecs. It is higher in protein than many other grains and is high in lysine-an amino acid usually lacking in grains, but found in legumes.
Quinoa This versatile relatively quick cooking grain makes a great alternative to rice and it is also gluten free. It has a mild flavor and does not get "sticky" when cooked. It is a complete protein source with an amino acid profile comparable to milk.
Buckwheat Buckwheat is technically a fruit and is not related to wheat at all so it is safe for those with celiac disease. It too is rich in protein and fiber. Buckwheat is the richest source of the potent antioxidant phytochemical rutin (part of Quercetin). It helps strengthen blood capillaries, improve circulation, and has anti-inflammatory properties.
References: www.Kamut.com
http://www.csaceliacs.org/gluten_grains.php
http://www.jeffersoninstitute.org/pubs/amaranth.shtml
http://www.hort.purdue.edu/newcrop/afcm/buckwheat.html
www.bobsredmill.com
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Kamut This ancient grain is a cousin to wheat and was enjoyed by the Pharaohs of Egypt. It is a large chewy grain with a delicate, nutty flavor. Kamut is higher in protein and some minerals including zinc, magnesium and the antioxidant selenium than modern wheat.
Spelt Spelt's use also dates back thousands of years and it too is an ancient relative to modern day wheat. But, unlike modern wheat it has not been bred to boost yield. Spelt is naturally higher in protein and complex B vitamins than wheat. It has a pleasant, "wheat-like" flavor and may be more easily tolerated by some who cannot tolerate wheat. It does contain gluten, so would not be appropriate for celiac patients.
Teff Teff originated in Ethiopia and was cultivated there as early as 4000 BC. It is a very tiny grain-the smallest in the world, and it is considered gluten free so it may be eaten by those with celiac disease. It is high in protein and iron, making it a great vegetarian food.
Amaranth This super nutritious gluten free grain is actually related to spinach and beets and was a favorite food of the Aztecs. It is higher in protein than many other grains and is high in lysine-an amino acid usually lacking in grains, but found in legumes.
Quinoa This versatile relatively quick cooking grain makes a great alternative to rice and it is also gluten free. It has a mild flavor and does not get "sticky" when cooked. It is a complete protein source with an amino acid profile comparable to milk.
Buckwheat Buckwheat is technically a fruit and is not related to wheat at all so it is safe for those with celiac disease. It too is rich in protein and fiber. Buckwheat is the richest source of the potent antioxidant phytochemical rutin (part of Quercetin). It helps strengthen blood capillaries, improve circulation, and has anti-inflammatory properties.
References: www.Kamut.com
http://www.csaceliacs.org/gluten_grains.php
http://www.jeffersoninstitute.org/pubs/amaranth.shtml
http://www.hort.purdue.edu/newcrop/afcm/buckwheat.html
www.bobsredmill.com
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People who consume more calcium and dairy foods have a lower risk of colon cancer, according to a study by the National Institutes of Health and AARP (formerly known as the American Association of Retired Persons). Investigators collected diet and other information on more than 500,000 people aged 50 to 71 . After seven years, the risk of colorectal cancer was about 20 percent lower in men who consumed the most calcium from food and supplements (roughly 1,500 milligrams a day) than in men who consumed the least (roughly 500 mg a day). The risk was about 30 percent lower in women who consumed the most calcium (roughly 1,900 mg a day) than in women who consumed the least (roughly 500 mg a day). Colorectal cancer risk was also lower in men or women who ate the most dairy foods. Dairy wasn't linked to a higher risk of ovarian cancer, and calcium wasn't linked to a higher risk of prostate cancer. Some earlier studies had suggested both. What to do: Shoot for 1,000 mg a day of calcium if you're 50 or younger and 1,200 mg a day if you're over 50. Assume that you're getting roughly 300 mg from each serving of milk, cheese, yogurt, or calcium-fortified orange juice. Take a supplement to get the rest. Given the earlier studies linking high calcium intake to an increased risk of prostate cancer, men who want to play it safe should try to get no more than 1,200 mg of calcium a day. Check labels on foods like breakfast cereals and energy bars, which may have added calcium. Arch. Intern. Med. 169: 391, 2009. Date: June 11, 2009
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Women who adhere to a traditional Mediterranean diet -- high in monounsaturated fat, plant proteins, whole grains and fish -- are at a lower risk for stroke and coronary heart disease, according to a study published this week in Circulation: Journal of the American Heart Association. The research, led by Simmons College Nutrition Professor Teresa Fung, found that women whose diets most closely resembled the Mediterranean diet had a 29% reduction in heart disease risk, and a 13% reduction in stroke risk when compared with those women whose diets least resembled it. Diseases of the heart (coronary heart disease) and stroke are two of the top three leading causes of death in the U.S. for women and men. "These are dramatic results," said Fung. Previous studies have shown an association between the Mediterranean diet and reduced risk of cardiovascular death in men and women. This study is one of the first to look at non-fatal events. "Women whose diets look like the Mediterranean diet are not only less likely to die from heart disease and stroke, but also less likely to have those diseases," she said. This is the first large-scale study to focus on the non-fatal incidence of heart disease and stroke in women, said Fung. "Women whose diets look like the Mediterranean diet are not only less likely to die from heart disease and stroke, but are less likely to have those diseases," she said. Foods and beverages common in this diet include monounsaturated fats, vegetables, whole grains, fish, moderate alcohol, and limited red meat, refined grains, and sweets. During the study's 20 years of follow-up, researchers found 2,391 incidents of coronary heart disease, 1,763 strokes and a combined total of 1,077 fatal heart attacks and strokes. Fung and her colleagues used data from 74,886 women ages 38-63 who participated in the Nurses' Health Study, a National Institutes of Health-funded project that began in 1976 to examine factors that influence women's health. Their study focused on data from 1984 on, which provided more detailed diet measurements than those of previous years. Researchers scored the diets as most closely resembling the Mediterranean diet, although the U.S. food choices differed in many ways from those in southern Italy and Greece, where the diet has been followed traditionally. For instance, the traditional Mediterranean diet features olive oil, which is high in monounsaturated fatty acids, as the primary cooking oil. The U.S. version of the diet would probably have more canola oil or peanut butter as sources of monounsaturated fat, researchers said. Compared to a typical U.S. diet, the Mediterranean diet requires a shift toward a more plant-based diet, which means eating less meat and getting more protein from plant sources like beans and nuts. Researchers, including co-authors Kathryn M. Rexrode, M.D.; Christos S. Mantzoros, M.D.; JoAnn E. Manson, M.D., Dr.P.H.; Walter C. Willett, M.D., Dr.P.H.; and Frank B. Hu, M.D., Ph.D., said their results need to be replicated in other populations, especially men. Last year, Fung released data from a study showing that women who adhered to the DASH diet (Dietary Approaches to Stop Hypertension) -- a diet developed by the National Heart, Lung, and Blood Institute -- significantly lowered their risk of coronary heart disease and stroke. The DASH diet is high in fruits and vegetables and low in animal proteins. The study indicated for the first time that the diet, which had previously been shown to lower blood pressure, also reduces the risk of heart attack and stroke among middle-aged women. Simmons College (www.simmons.edu) is a nationally recognized private university located in the heart of Boston. It offers an undergraduate education for women, and renowned coeducational graduate programs in health sciences, education, liberal arts, social work, library and information science, and communications management, as well as the nation's first MBA program designed specifically for women. SOURCE Simmons College URL: http://www.simmons.edu www.prnewswire.com
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Grapes may be an antidote to high blood pressure caused by too much dietary salt. University of Michigan scientists put rats on high-sodium diets and gave some of them blood pressure- lowering medication, and others powder made from whole grapes.
Both groups developed high blood pressure, but the systolic pressure remained lower than in rats that were on a high-salt diet with no medication or grape powder. Those on grape powder, however, showed less heart damage (distortions of size, weight, and function) than those on medication or in the control group. The grape-fed rats also had the lowest levels of markers of inflammation and oxidative damage.
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Both groups developed high blood pressure, but the systolic pressure remained lower than in rats that were on a high-salt diet with no medication or grape powder. Those on grape powder, however, showed less heart damage (distortions of size, weight, and function) than those on medication or in the control group. The grape-fed rats also had the lowest levels of markers of inflammation and oxidative damage.
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If you're like many Americans, your blood pressure has crept up as you've gotten older. But it doesn't have to. Our lifestyle has an impact on blood pressure; in fact, in parts of the world where people still live as their ancestors did, high blood pressure is rare. Things that contribute to a healthy blood pressure include a diet high in fruits and vegetables. It's not clear how fruits and veggies exert their effect, though it likely has something to do with vitamin and mineral content. A new study from the National Heart, Lung and Blood Institute sheds light on this, suggesting that higher vitamin C levels are linked to healthy blood pressure. In the Growth and Health Study, 242 girls ages 8-11 were followed for 10 years, and their blood pressure and vitamin C blood levels were measured regularly. Researchers found that the girls with the highest blood levels of vitamin C had lower systolic and diastolic blood pressures. It wasn't clear if the vitamin was helping to lower blood pressure or there was a marker for some other healthy nutrient. More research is needed. In the meantime, multiple things will help keep your blood pressure normal as you age, and also protect your heart. Here are some lifestyle tips: -Eat lots of fruits and veggies every day, especially those high in potassium and vitamin C, such as citrus; dark green, leafy veggies; and melons. -Keep up that fiber intake. Aim for at least 50 grams per day. Some studies suggest that fiber such as psyllium and wheat bran can help lower blood pressure. It's estimated that prehistoric folks got about 100 grams of fiber per day in their diet; the average American now gets about 10. -Eat calcium-rich food every day. Calcium also seems to help regulate blood pressure. Or take a calcium supplement twice daily with food. -Take a vitamin D supplement daily. Population studies suggest that people with low vitamin D blood levels are at higher risk of developing hypertension as well as obesity and diabetes. -Fish oil may help to reduce blood pressure, so try to eat high-fat fish at least twice per week or take a fish oil supplement daily. -Consider taking garlic, coenzyme Q-10 and dark chocolate. These all help to relax blood vessels and may help to lower blood pressure as well. -Watch that sodium! If you have high blood pressure, keep your dietary sodium intake under 1,500 mg/day; otherwise, try to stay under 2,000 mg/day. -Exercise every day and maintain your weight, two of the most powerful things you can do for your blood pressure. If you are already taking blood pressure medications and you decide to try some of the above, be sure to talk to your doctor - you may need an adjustment in your meds. By leading a healthy lifestyle, you're bound to need less medication, which is good news for the health of your body and your wallet!
(Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter's Downtown Integrative Medicine program. They have written "The Complete Idiot's Guide to Secrets of Longevity" ($18.95, Alpha/Penguin Books).
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(Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter's Downtown Integrative Medicine program. They have written "The Complete Idiot's Guide to Secrets of Longevity" ($18.95, Alpha/Penguin Books).
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If you must take antibiotics for a bacterial infection this winter you should know that along with the harmful bacteria, antibiotics also wipe out "good" bacteria that live in your digestive tract including Lactobacillus acidophilus and Bifidobacteria. Gas, diarrhea, and bloating are common immediate side effects of antibiotic use. This disruption in the ecology of your gut can even lead to the development of food sensitivities or other inflammatory conditions.
When there are enough of these beneficial microbes, they make it an inhospitable environment for harmful bacteria, yeasts and parasites. Probiotics appear to help enhance the immune system and offer protection from bacteria and viruses that cause GI illnesses.
During antibiotic therapy you will likely need a more concentrated source of probiotics than what common food sources can provide. Look for probiotic supplements that provide at least 1 billion live cells per serving and have guaranteed potency (meaning they are alive) through the expiration date, not until you buy them. Finally, take probiotics as many hours as possible in between doses of antibiotic and take them for at least a few days after you finish your antibiotic therapy.
Megan Witt, RD, LD
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When there are enough of these beneficial microbes, they make it an inhospitable environment for harmful bacteria, yeasts and parasites. Probiotics appear to help enhance the immune system and offer protection from bacteria and viruses that cause GI illnesses.
During antibiotic therapy you will likely need a more concentrated source of probiotics than what common food sources can provide. Look for probiotic supplements that provide at least 1 billion live cells per serving and have guaranteed potency (meaning they are alive) through the expiration date, not until you buy them. Finally, take probiotics as many hours as possible in between doses of antibiotic and take them for at least a few days after you finish your antibiotic therapy.
Megan Witt, RD, LD
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Cold medicine can help ease annoying symptoms associated with the common cold such as a stuffy nose and headache, but the active ingredients can interact with other medicines, dietary supplements or even foods.
Common Cold Medicine Ingredients
Ibuprofen is a non-steroid anti-inflammatory (NSAID) used as a pain reliever and fever reducer. Do not take with aspirin and other blood thinners such as Coumadin (warfarin), ginseng, ginkgo and high doses of vitamin E and garlic. Combining creatine and ibuprofen can increase the risk of damaging the kidneys.
Pseudoephedrine helps reduce nasal stuffiness and increase sinus drainage. It can cause nervousness, anxiety and rapid heart beats. Ask your doctor before taking it if you have high blood pressure or other heart conditions. Avoid caffeine intake from coffee, colas and chocolate. Avoid dietary supplements containing ephedra (ma huang) and guarana. Combining pseudoephedrine with ephedra and caffeine can lead to dangerous cardiovascular effects.
Acetaminophen is a pain reliever and fever reducer. Avoid alcohol when taking acetaminophen to reduce potentially toxic effects on the liver.
Chlorpheniramine is an antihistamine which can help relieve symptoms of sneezing, watering eyes, and a runny nose. Side effects include drowsiness and decreased ability to think clearly. You should avoid alcohol and drugs or herbs that also have sedative properties. Consult your doctor if you are on tranquilizers, sedatives or anti-anxiety medicine. Skull cap and kava kava are herbs with sedative properties.
Dextromethorphan works to stop a cough by suppressing the cough center in the brain. Do not combine dextromethorphan with monoamine oxidase inhibitors (MAOIs), a type of antidepressant. A severe reaction can occur resulting in fever, hypertension and arrhythmias.
References:
University of Maryland Medical Center
Infomed Drug Guide
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Common Cold Medicine Ingredients
Ibuprofen is a non-steroid anti-inflammatory (NSAID) used as a pain reliever and fever reducer. Do not take with aspirin and other blood thinners such as Coumadin (warfarin), ginseng, ginkgo and high doses of vitamin E and garlic. Combining creatine and ibuprofen can increase the risk of damaging the kidneys.
Pseudoephedrine helps reduce nasal stuffiness and increase sinus drainage. It can cause nervousness, anxiety and rapid heart beats. Ask your doctor before taking it if you have high blood pressure or other heart conditions. Avoid caffeine intake from coffee, colas and chocolate. Avoid dietary supplements containing ephedra (ma huang) and guarana. Combining pseudoephedrine with ephedra and caffeine can lead to dangerous cardiovascular effects.
Acetaminophen is a pain reliever and fever reducer. Avoid alcohol when taking acetaminophen to reduce potentially toxic effects on the liver.
Chlorpheniramine is an antihistamine which can help relieve symptoms of sneezing, watering eyes, and a runny nose. Side effects include drowsiness and decreased ability to think clearly. You should avoid alcohol and drugs or herbs that also have sedative properties. Consult your doctor if you are on tranquilizers, sedatives or anti-anxiety medicine. Skull cap and kava kava are herbs with sedative properties.
Dextromethorphan works to stop a cough by suppressing the cough center in the brain. Do not combine dextromethorphan with monoamine oxidase inhibitors (MAOIs), a type of antidepressant. A severe reaction can occur resulting in fever, hypertension and arrhythmias.
References:
University of Maryland Medical Center
Infomed Drug Guide
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You might have tried before and failed, but don't let that stop you from making the "get fit and lose weight" resolution again this year.
This time, try making a plan, easing into it and truly changing your lifestyle. To make it happen, you'll need to attack the problem on two fronts: nutrition and exercise.
Nutrition
Get ready, because you're not starting a diet -- you're changing your life.
"Diets don't work and fads fade. Lifestyles last," said Rene Norman, licensed dietitian with Nutrition Consultants of Tulsa. "I think the healthier way is saying 'I'm going to make changes that are going to stay with me the rest of my life.' That's the first part of a program. This is for life."
Define needs, set goals
"Take it week by week. This week have at least one more piece of fruit during the day or start drinking six to eight cups of water or something that doesn't have sugar or caffeine."
But set them reasonably
"People say 'I'm only going to cook from scratch.' If you work and have kids," Norman said, "does it make sense to cook from scratch? No. Let's find some healthier alternatives."
Know yourself
"Very few people can do a 180. If you overreach by saying 'I'm going to eat completely healthy by next Tuesday,' it isn't going to work."
Less meat, more plants
"That means enough fruits, vegetables and grains to be able to get the kinds of nutrients we need."
Those nutrients include fiber, antioxidants and anti-inflammatories. "When you do meal planning around those, the rest can flow from there."
Anti-inflammatories can be found in flax seeds.
Don't stop reading!
"Anybody who tells you healthy cooking is blah, they just aren't trying. Healthy foods, when done well, can be just as favorable as some of the treat foods out there because you can get that complexity of textures, flavors and colors."
Turmeric, a spice found in curry, also has anti-inflammatory components. Curry? Yep.
Look for color
The more colorful your diet, the healthier it is, Norman said. That's because each color has its own benefit. Licopeen -- the red in tomatoes and watermelon -- might help prostate cancer. Orange and yellow vegetables have betacarotine, which contains the antioxidant carotenoid that helps fight free radicals in the body that might lead to cancer. It's also a major source of vitamin A.
How much is healthy?
For men, losing one to two pounds per week is safe. For women, it's safe to lose one half to one pound a week.
"The reason is so many people go on drastic diets and lose a lot of weight and gain everything back plus more. The slower the weight loss the healthier it is because your body has time to adjust."
Exercise
John Taylor, lead trainer and supervisor at the SouthCrest Wellness Center, recommends people do a life check before starting a fitness regimen.
"What I mean is, realistically look at where you are in life right now," he said. "If you have a spouse, a lot of commitments and kids, if you try to start working out four to five times a week, it's a setup for failure. Look at your life and realistically set up something and say 'I can do that.' Any trainer worth their weight in gold wants to get people to say 'I can do that' and then take them to places they never thought they could go."
Start slow
"The first time you do it one day a week, two things happen. One, you did 100 percent more than the week before. Two, you've made a start and actually made change in your life."
Craving instead of dread
"When you're more active, there's more oxygen going through the body feeding the body and you have more energy. When you have more energy, you get through what I call the 3 p.m. syndrome, where you feel like someone pulled the plug and you're holding onto the desk until 5 p.m. You feel better, you tend to sleep better. Overall, it starts to give you a feeling you like. Your body says, 'Let's keep doing this.' So you do two to three days a week and start to set up your own workout program and then you take over."
Do what you like
"People aren't going to continue to do things that they don't like. If you don't like cauliflower, it's not going to turn into something you want."
Take a walk
"Most everyone can do it. There's no competition and you can walk at your own pace. This is the simplest way. It's cardio and strength all in one and it's the most cost-effective."
The SouthCrest Wellness center has an indoor walking track with surveillance and available first responders in case someone trips or anything else happens.
Start at home
"Take a couple of cans and do arm curls or an over the head motion, simple stuff to get you moving. That's the idea, get the person moving. Once they're moving they tend to stay in motion. One of my favorites is chasing the spouse around the house. You get great exercise and you never know where you'll end up."
Expert opinions
"Some people battle with weight and that battle is mostly fought in the mind. A lot of people believe they can't do it. They've tried before and failed before. Come in. We're professionals. Sit down and say this is what I've tried before."
Mike Averill 581-8489 mike.averill@tulsaworld.com
To see more of the Tulsa World, or to subscribe to the newspaper, go to http://www.tulsaworld.com.
Copyright © 2008, Tulsa World, Okla.
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This time, try making a plan, easing into it and truly changing your lifestyle. To make it happen, you'll need to attack the problem on two fronts: nutrition and exercise.
Nutrition
Get ready, because you're not starting a diet -- you're changing your life.
"Diets don't work and fads fade. Lifestyles last," said Rene Norman, licensed dietitian with Nutrition Consultants of Tulsa. "I think the healthier way is saying 'I'm going to make changes that are going to stay with me the rest of my life.' That's the first part of a program. This is for life."
Define needs, set goals
"Take it week by week. This week have at least one more piece of fruit during the day or start drinking six to eight cups of water or something that doesn't have sugar or caffeine."
But set them reasonably
"People say 'I'm only going to cook from scratch.' If you work and have kids," Norman said, "does it make sense to cook from scratch? No. Let's find some healthier alternatives."
Know yourself
"Very few people can do a 180. If you overreach by saying 'I'm going to eat completely healthy by next Tuesday,' it isn't going to work."
Less meat, more plants
"That means enough fruits, vegetables and grains to be able to get the kinds of nutrients we need."
Those nutrients include fiber, antioxidants and anti-inflammatories. "When you do meal planning around those, the rest can flow from there."
Anti-inflammatories can be found in flax seeds.
Don't stop reading!
"Anybody who tells you healthy cooking is blah, they just aren't trying. Healthy foods, when done well, can be just as favorable as some of the treat foods out there because you can get that complexity of textures, flavors and colors."
Turmeric, a spice found in curry, also has anti-inflammatory components. Curry? Yep.
Look for color
The more colorful your diet, the healthier it is, Norman said. That's because each color has its own benefit. Licopeen -- the red in tomatoes and watermelon -- might help prostate cancer. Orange and yellow vegetables have betacarotine, which contains the antioxidant carotenoid that helps fight free radicals in the body that might lead to cancer. It's also a major source of vitamin A.
How much is healthy?
For men, losing one to two pounds per week is safe. For women, it's safe to lose one half to one pound a week.
"The reason is so many people go on drastic diets and lose a lot of weight and gain everything back plus more. The slower the weight loss the healthier it is because your body has time to adjust."
Exercise
John Taylor, lead trainer and supervisor at the SouthCrest Wellness Center, recommends people do a life check before starting a fitness regimen.
"What I mean is, realistically look at where you are in life right now," he said. "If you have a spouse, a lot of commitments and kids, if you try to start working out four to five times a week, it's a setup for failure. Look at your life and realistically set up something and say 'I can do that.' Any trainer worth their weight in gold wants to get people to say 'I can do that' and then take them to places they never thought they could go."
Start slow
"The first time you do it one day a week, two things happen. One, you did 100 percent more than the week before. Two, you've made a start and actually made change in your life."
Craving instead of dread
"When you're more active, there's more oxygen going through the body feeding the body and you have more energy. When you have more energy, you get through what I call the 3 p.m. syndrome, where you feel like someone pulled the plug and you're holding onto the desk until 5 p.m. You feel better, you tend to sleep better. Overall, it starts to give you a feeling you like. Your body says, 'Let's keep doing this.' So you do two to three days a week and start to set up your own workout program and then you take over."
Do what you like
"People aren't going to continue to do things that they don't like. If you don't like cauliflower, it's not going to turn into something you want."
Take a walk
"Most everyone can do it. There's no competition and you can walk at your own pace. This is the simplest way. It's cardio and strength all in one and it's the most cost-effective."
The SouthCrest Wellness center has an indoor walking track with surveillance and available first responders in case someone trips or anything else happens.
Start at home
"Take a couple of cans and do arm curls or an over the head motion, simple stuff to get you moving. That's the idea, get the person moving. Once they're moving they tend to stay in motion. One of my favorites is chasing the spouse around the house. You get great exercise and you never know where you'll end up."
Expert opinions
"Some people battle with weight and that battle is mostly fought in the mind. A lot of people believe they can't do it. They've tried before and failed before. Come in. We're professionals. Sit down and say this is what I've tried before."
Mike Averill 581-8489 mike.averill@tulsaworld.com
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