Innate Response

Totally (Coco)Nuts for Health!

2012-02-06T14:08:00.000-08:00

The coconut—pulp, water, and oil have many benefits. Keep reading to find out how you can benefit from the whole coconut.

What is coconut water?

Coconut water is the clear liquid found inside immature or “green” coconuts. As the coconut itself matures, the coconut water supply decreases and eventually is replaced by the coconut “meat”. Then from the matured coconut meat, an emulsion of the grated meat produces coconut milk. Very interesting!

Coconut water is great for dehydration after exercise and diarrhea. Coconut water provides electrolytes (potassium, magnesium, sodium) and glucose well comparable to sports drinks. And interestingly, some locations use coconut water intravenously as a hydrating fluid. Drinking coconut water can also be used to lower high blood pressure.

Where does coconut oil come from?

Coconut oil is obtained from the dried nut (fruit) of the coconut palm.

What about the labels?

Here is some help in understanding the labels at the health-food store as there are several grades of quality. The term “virgin” means that the oil is generally unprocessed—meaning that virgin coconut oil has not been bleached, refined, or deodorized. The term “cold-pressed” refers to not using any added heat while mechanically pressing out the oil. Naturally some heat is generated as high pressure is needed to press out the oil. But during “cold-pressing”, the heat generated does not exceed 120 ° F. Generally, the lower the processing temperatures, the better the oil quality. Some companies even keep the temperatures below 100 ° F. The best quality is organic raw extra-virgin coconut oil. Some companies even label their coconut oil as “the first press” which is another level of grading quality. Please read the labels to avoid hydrogenated coconut oil or even any other trans fats. Having a conversation with the various companies may help you make the best decision in coconut oil quality.

The Rap on Saturated Fats:

Coconut fat is primarily saturated fat. Yes, it is true that coconut oil does fall into the category of the “infamous artery-clogging” saturated fats. Unfortunately, the low-fat/no-fat diet trend (of the past! as we now know better!) gave coconut oil a bad rap—by association—as all the saturated plant fats were lumped together with all the saturated animal fats. This association did not distinguish between the two and their differences. Animal sources of saturated fats are derived from cheeses, butter, eggs, and meats. Other plant sources of saturated fats other than coconut include peanut, cottonseed, and palm kernel oils. But, coconut oil is not bad! It actually has many health benefits and is an excellent source of the all-important laurie acid, as well as healthy medium chain triglycerides. We should be more concerned for the trans fatty acids and partially-hydrogenated vegetable oils, which are worse. Here is something totally cool to look out for in the future while grocery shopping—some food companies are considering replacing the trans-fats/partially-hydrogenated vegetable oils with coconut oil.

Another totally cool fact that you may not be aware of is that saturated fats tend to be the most stable with the least concern for becoming rancid. Generally, tropical products such as coconuts, macadamia nuts, kola nuts, and palm oil all contain saturated fats in good portions. These tropical foods are exposed to the “heat of the Tropics” and need protection from fats that will not go rancid in heat. Coconut oil is very stable in heat with one of the highest smoke points (450 ° F) of any plant oil. The more unsaturated the fat proportions, the more vulnerable the oil/fat/food is to both outdoor (climate) and indoor (cooking) heat. Actually, the less saturated an oil is, the quicker it can become rancid and oxidized if not limited to the exposure of heat, light, and air. Therefore, polyunsaturated oils tend to be the most-susceptible oil to rancidity and oxidation.

Heart Healthy with Coconut Oil

There is controversy as to whether coconut oil consumption increases or decreases the risk of cardiovascular markers. Research from India suggests that coconut oil consumption is not associated with decreased or increased risk of myocardial infarction or angina in patients from India. Also consider that coconut oil does not increase the risk of heart disease as much as the trans fatty acids. While trans fatty acids/hydrogenated oils reduce the “good” HDL cholesterol levels, coconut oil may have a boosting effect on HDL levels. Trans fatty acids negatively affect the “bad” LDL and triglyceride levels. Triglycerides are the storage form of fat in the blood. Clinical research indicates that coconut oil does not seem to increase triglyceride levels, but can lower lipoprotein(a) levels. Another study from Germany suggests that a diet rich in omega-3 fatty acids in conjunction with medium-chain fatty acids/triglycerides (MCTs) from coconut oil may quickly decrease severely high triglyceride levels. A diet rich in both omega-3 fatty acids and MCTs for 7 days significantly dropped the plasma triglyceride and total cholesterol levels in 32 subjects. Although the topic on coconut oil consumption and its effect on cardiovascular risk is without controversy, it can be a good topic to discuss with your healthcare provider for monitoring. As always, moderation is key here. Coconut oil should not completely replace all dietary fats to not result in a deficiency of important essential fatty acids such as omega-3s and omega-6s.

What are MCTs?¿ Okay, here is where the answer to your question lies. To start, MCTs are found naturally in milk fat, palm oil, and coconut oil. Raw virgin coconut oil is comprised mostly of medium-chain and short-chain fatty acids. About 60-75% of virgin coconut oil is comprised of medium-chain fatty acids/triglycerides (MCTs). Due to the abundance of MCTs, coconut oil does not have the same effect of long-chain fatty acids (LCTs) found in most oils/fats. MCTs are much shorter in length compared to the LCTs. MCTs are generally 8-12 carbons in length, while LCTs can vary from 18 carbons and more in length. This makes MCTs easier to absorb, digest, and utilize in the body. Unlike the LTCs, MCTs are easily converted to energy without raising blood glucose. MCTs are small enough to enter into the cell’s mitochondria to be converted into a readily usable form of energy. In contrast, LCTs require a lot of bile acids and more digestive steps to be broken down before they are absorbed into the bloodstream. MCTs are absorbed quickly in the intestinal tract and bypass the liver. MCTs do not require bile salts or the intestinal lymphatic system for absorption. Instead, MCTs are absorbed by the portal system and transported to the liver. Therefore, MCTs are predominantly broken down for energy production as opposed to ending up as body fat or as artery deposits. Because MCTs are readily absorbed, they are a great alternative for those who cannot or have difficulty absorbing the LCTs—such cases can include an intestinal resection (short bowel syndrome), pancreatic insufficiency, cystic fibrosis, malabsorption, critically-ill, and highly-stressed.

Neurological Benefits of Coconut Oil

Coconut oil can provide benefits in neurodegenerative disorders and seizure disorders. Some clinical research shows that taking MCTs from sources such as coconut oil may decrease seizures in children with seizure disorders. A clinical study found that taking MCTs found in coconut oil improves cognitive function for those with the APOE4 gene variant sub-type of Alzheimer's disease. Other research suggests that there is decreased glucose (energy) metabolism in the brains of those with Alzheimer's disease. The brain’s energy source is glucose. There is a belief that neurons can exhibit “insulin-resistance-like” effects in those with neurodegenerative disorders such as Alzheimer's disease, Parkinson's disease, MS, and ALS. If the brain is “starved” of glucose, then it may rely on ketone bodies instead as an alternate energy fuel. Once absorbed, the liver can directly convert MCTs into ketone bodies. The consumption of MCTs from coconut oil may provide a source for energy metabolism in the brain, thereby improving symptoms. It is also believed that MCTs may inhibit beta-amyloid damage of the brain.

Athletic Benefits of Coconut Oil

The MCT supplementation quickly became a favorite energy source for many endurance athletes, such as marathon runners. Endurance athletes require an immediate source of energy for muscles. MCTs are an immediate and alternative source of energy to carbohydrates without having the spike of insulin release from consuming high amounts of carbohydrates. Also, MCTs became popular among body builders due to their “muscle-sparing” effects.

Antimicrobial effects of Coconut Oil

Coconut Oil as an Antifungal! Yes, this is true. There is research to support that virgin coconut oil is effective for fungal infections. Researchers in Nigeria found that the various isolates of the Candida species are highly susceptible to virgin coconut oil. This same study found that the species, Candida albicans, had the highest susceptibility to coconut oil. Caprylic acid and lauric acid are two of the many MCTs that give coconut oil its antifungal properties to not just the Candida species, but also to other opportunistic fungi. Caprylic acid also helps to maintain the normal healthy flora in the GI tract.

Oh-So-Soft Skin(!) with Coconut Oil Coconut oil is a great skin emollient topically for dry chapped skin, eczema, and psoriasis. You can make your own skin salve by gently melting coconut oil with other skin-soothing oils/fats such as shea butter, cocoa butter, bees wax, olive oil, jojoba oil, and almond oil. You may even add in other ingredients such as honey, vitamins A & E, and essential oils.

You may even decide to exfoliate using grated coconut mixed in coconut water or coconut millk!

A topical spray containing coconut oil with various essential oils may also be effective in treating head lice in children.

Really, Coconut flour exists? Yes, but not only does coconut flour exist, coconut sugar does too! Coconut flour has 10 grams of fiber per quarter-cup—this is 10 times more fiber than white flour. The added fiber lowers the glycemic index. This is great news for those with “a sweet tooth” and for those managing diabetes. And I shouldn’t forget to mention—coconut flour is free of gluten and grains. Try substituting coconut flour into some of your baking recipes, even for ¼ or ½ of the flour substitute. Hmmm, the oven is already preheated!

Becoming Totally (CoCo)Nuts!

Simple ways to add coconut oil in the kitchen are to mix it in oatmeal/hot cereal, soups, sauces, rice, stir-fries, baked potatoes, and spread on toast. You can even add grated coconut pulp into your cereal, salads, and yogurt. Hey, why not add the coconut oil, milk, or water into your smoothies!

Totally (Coco)Nuts for Health,

Cindy Azevedo

Cindy Azevedo, ND Student, University of Bridgeport

References:

1. Natural Standard: www.naturalstandard.com

2. Zhang H, Wei H, Cui Y, et al. Antibacterial interactions of monolaurin with commonly used antimicrobials and food components. J Food Sci. 2009 Sep;74(7):M418-21.

3. Ogbolu DO, Oni AA, Daini OA, et al. In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. J Med Food. 2007 Jun;10(2):384-7. View Abstract

4. Norton, Amy. "Tropical oils don't always boost heart risk markers." Reuters Health Medical News 24 Nov. 2011.

5. Coconut oil. Diabetes Forecast. July 2011 v64 i7 p17(2).

6. Hauenschild A, Bretzel RG, Schnell-Kretschmer H, et al. Successful treatment of severe hypertriglyceridemia with a formula diet rich in omega-3 fatty acids and medium-chain triglycerides. Ann Nutr Metab. Feb 2010;56(3):170-5.

7. "Medium-chain triglycerides." Mai Tran. The Gale Encyclopedia of Alternative Medicine. Ed. Laurie Fundukian. 3rd ed. Detroit: Gale, 2009.

8. Optimizing Metabolism. Towsend Letter. Nov. 1, 2011.

9. Pitchford, P. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd ed.). Berkeley, CA: North Atlantic Books.

Autism & Multivitamins

2012-01-30T11:36:00.000-08:00

The prescription of nutritional supplements is one of the most common treatments for autism but little research exists about the effectiveness of supplements in autistic children and adults. According to the authors of this study, 49% of physicians recommend vitamin / mineral supplements for children with autism. In light of this fact, the authors designed a trial to determine if the recommendation is useful. The randomized, double-blind, placebo-controlled three month vitamin / mineral intervention study was published in December 2011. The study involved 141 children and adults with autism. The researchers insured that none of the participants had taken a vitamin / mineral supplement for at least 2 months prior to the commencement of the study. The outcomes that were assessed during the trial included nutritional status, metabolic status and scores on the Parental Global Impressions – Revised (PGI-R) Scale. The PGI-R is an assessment tool that asks caregivers to rate the changes in certain symptoms over time on a scale from 1 to 7 with 1 being ‘much worse’ and 7 being ‘much better.’ The symptoms specified by the PGI-R are Expressive Language, Receptive Language, Hyperactivity, Tantrumming, Play, Cognition, Gastrointestinal Symptoms, Sleep, Sociability, Eye Contact, and Overall.

When compared with healthy children, children with autism had statistically significant differences in their average levels of many important molecules such as biotin, glutathione, S-adenosylmethionine (SAM), plasma ATP and plasma tryptophan. The autistic children also had higher levels of oxidative stress biomarkers. During the study, the participants had a compliance rate of over 95% and both the vitamin / mineral supplement and the placebo were well tolerated. The participants in the supplement group improved the levels of all of the biomarkers and in some cases, completely normalized the levels to match those of healthy children. I should probably mention that lab tests were only performed with the local children who participated in the study. Therefore, most of the reported results are in reference to the small group of local pediatric participants (there were 53 children ages 5-16 in this group). All 141 participants were assessed using the PGI-R Scale at the conclusion of the study.

Overall, the participants in the supplement group had significantly greater improvement than the placebo group on the Average Change of the PGI-R scores. The supplement group actually reported approximately twice the improvement when compared with the placebo group. The Average Change of the PGI-R scores refers to the overall combined average of all the PGI-R scores. The most interesting part of this study is the association of certain nutrient levels with the Average Change of the PGI-R scores. Through statistical analysis, the researchers determined that the levels of biotin, Vitamin K and lipoic acid were strongly associated with the Average Change of the PGI-R scores in the small sub-group of local children. As pointed out by the authors of the study, both biotin and Vitamin K are produced in the intestines by the beneficial bacteria known as probiotics. It is estimated that half of the biotin and Vitamin K in humans is produced by our intestinal flora. It is also known that children with autism not only have a higher incidence of GI problems than healthy children but also, on average, have a much higher use of oral antibiotics in their past medical history than healthy children. After reading these results I performed a quick literature search to find out if anyone had supplemented autistic patients with probiotics and then measured the outcome. Shockingly, no trials have ever been performed looking at the potential benefits of probiotic supplementation in autistic patients (according to PubMed). Currently there is not even a trial in progress (I checked the NIH Registry) that is looking at probiotics as a potential treatment for the symptoms of autism. I did find several published reviews that suggest controlled intervention trials should be designed and performed but to date, none are being performed. It will be a long time before we know if probiotic supplementation in autistic patients is helpful but, for now, thanks to this study, we do know that prescribing a multi vitamin / mineral to autistic patients is a well-tolerated, reasonable and beneficial treatment.

Laura Firetag ND Student Bastyr University

Adams, James, Tapan Audhya, et al. "Effect of a Vitamin/mineral Supplement on Children and Adults with Autism." Biomed Central Pediatrics. 11.111 (2011). Web. 18 Jan. 2012.

Reishi: A Mighty Medicinal Mushroom

2012-01-22T19:26:00.000-08:00

Science has taught us that mushrooms can be far more than a tasty pizza topping or a meaty stir-fry ingredient. While it has long been known that mushrooms possess medicinal properties, current research has identified active chemical constituents and assessed their effectiveness in treating various medical conditions.

The reishi mushroom (Ganoderma lucidum) has been used in traditional Chinese medicine for thousands of years. Harvested from decaying logs and tree stumps in the coastal provinces of China, reishi, or ling zhi, is highly prized as an elixir of immortality. The royalty of ancient China used it in their quest for immortality and to promote calmness. Sixteenth century Chinese practitioners utilized it to affect the life energy (qi) of the heart, treat ailments of the chest, increase intellectual capacity, and improve memory.

Purported uses of reishi mushrooms include hypertension, high cholesterol, viral infections, liver disorders, and immune modulation. What is it about reishi mushrooms that makes them so useful medicinally? The answer lies in the mushroom’s active chemical constituents:

§ Triterpenes. The triterpenes, which include ganodermic acids, are reported to have antihypertensive effects. Studies indicate that reishi’s triterpenes may reduce blood pressure in two ways: 1) by acting on the central nervous system, and 2) by inhibiting angiotensin converting enzyme (like a pharmaceutical ACE inhibitor) to promote vasodilation. Triterpenes are also thought to be responsible for lowering cholesterol levels by acting on 3-hydroxy-3-methylglutaryl coenzyme A reductase (HMG-CoA), the key enzyme involved in making cholesterol.

§ Polysaccharides. Reishi’s polysaccharides, such as beta glucans, have been shown to stimulate the activity of immune cells (such as macrophages) and increase the levels of protective substances (such as TNF and interleukins) that they produce. Such actions make reishi an effective treatment for viral infections such as influenza, HIV, herpes simplex, and Epstein-Barr virus. In addition, in vitro studies have found that reishi’s polysaccharides inhibit tumor cell growth. Polysaccharides isolated from reishi are also attributed to improvements in liver function, as indicated by decreases in serum liver enzymes: aspartate transaminase (AST), alanine transaminase (ALT), and alkaline phosphatase. The studies also revealed decreased total bilirubin and liver collagen content.

§ Adenosine. The high levels of adenosine in reishi are thought responsible for inhibiting platelet aggregation, which may make the mushroom a potential therapy for coronary heart disease treatment and prevention.

Reishi’s cancer-fighting capabilities continue to be a key area of scientific research. Small clinical studies using reishi reveal increased antioxidant activity and immune responses in patients with advanced disease. Furthermore, reishi shows great potential as a supportive treatment for patients undergoing chemotherapy: In vitro and animal studies indicate that reishi increases the sensitivity of cancer cells to chemotherapy, alleviates chemotherapy-induced nausea, and prevents chemotherapy-induced nephrotoxicity.

The benefits don’t stop there! Nutritionally, reishi mushrooms are great sources of selenium, iron, protein, and dietary fiber. Now that’s a mighty mushroom!

Karen Brothers, ND student, NCNM

To learn more about reishi mushrooms, check out these references:

§ Gaby, Alan R. and Healthnotes, Inc. The Natural Pharmacy. New York: Three Rivers Press, 2006.

§ Memorial Sloan Kettering Cancer Center, “Reishi Mushroom.”

§ Murray, Michael, Pizzorno, Joseph, and Pizzorno, Lara. The Encyclopedia of Healing Foods. New York: Atria Books, 2005.

§ Natural Standard Database, “Reishi mushroom (Ganoderma lucidum)”

§ WebMD, “Reishi Mushroom.”

Niacin and Schizophrenia

2012-01-18T11:37:00.000-08:00

Schizophrenia is a rare disorder that strikes young adults who are about to enter the prime of their lives. The average onset occurs in the early to mid-20s for males and the late 20s for females. While it is rare, since it strikes at such a tender age, schizophrenia is actually one of the 10 leading causes of disability among people 15-44 years old.

In conventional (allopathic) medicine, the standard treatment of schizophrenia involves the use of anti-seizure and antipsychotic pharmaceuticals such as haloperidol, chlorpromazine, clozapine and fluphenazine. Benzodiazepines can also be used adjunctively during the acute phase of illness with some success. Overall, the treatment of schizophrenia using pharmaceutical interventions can cause significant side effects and provides heterogeneous outcomes. Anecdotally, it has been observed that approximately one-third of patients will have a relatively good outcome; one-third will have a poor outcome with significant psychosocial impairment and persistent psychotic symptoms while the remaining one-third will have an outcome somewhere in the middle of the two extremes. This observation is known as the ‘rule of thirds.’ Fortunately, there is a promising naturopathic treatment that could lead to better patient outcomes.

Dr. Abram Hoffer has been studying the effects of supplemental niacin in schizophrenic patients for over 50 years. In 1952, Dr. Hoffer postulated the adrenochrome theory of schizophrenia. Adrenochrome is a derivative of oxidized adrenaline. A methyl group is required in order to produce adrenaline from noradrenaline. Vitamin B3 is a methyl acceptor which can reduce the methylation of noradrenaline to adrenalin and therefore decrease the production of adrenochrome. Vitamin B3 is also a precursor to NAD/NADH which can reverse the oxidation of adrenaline. By decreasing the oxidation of adrenaline, the production of neurotoxic adrenochrome also decreases.

To prove his hypothesis, Dr. Hoffer designed and commenced intervention trials. His first study, published in 1957, randomized 30 schizophrenic patients to niacin, niacinamide or placebo. The participants were given standard pharmacologic therapy plus 1 gram of the intervention three times a day for 30 days and then followed for a year. After one year, the participants supplemented with Vitamin B3 had an 80% recovery rate as compared to the placebo group which had a 33% recovery rate. ‘Hoffer followed patients from 1953 to 1960, publishing a total of six double-blind, randomized controlled clinical trials. All trials confirmed the positive effects that vitamin B3 had on the recovery of acute schizophrenic patients, and that the use of this vitamin substantially reduced patients’ reliance on the health care system.⁽²⁾’ In an ‘analysis of 27 chronic schizophrenic patients who had been under treatment for at least 10 years, consistent treatment with vitamin B3 produced the following results: 11 patients were able to work; two patients were able to marry and look after their families and homes; two patients were single mothers able to care for their children; and three patients were able to manage their own businesses.⁽²⁾’ Based on this analysis, long-term niacin therapy has significantly better outcomes when compared to the ‘rule of thirds’ seen with purely pharmacologic interventions. Optimal doses of niacin also have less devastating side effects when compared to the pharmaceuticals typically prescribed to schizophrenic patients.

While this treatment has yet to be universally accepted by conventional medicine, a relevant study that involved collaboration between The University of Pittsburgh, the Portland VA Medical Center and the VA Pittsburgh Healthcare System was published in September of 2010. The study concluded that there is in fact a schizophrenia-associated niacin response abnormality and attempted to determine a potential cause for the reduced niacin skin flush. Hopefully over time, more studies that investigate the connection between niacin and schizophrenia will provide concrete answers and a treatment regimen that is accepted by conventional medicine. Until then, Dr. Abram Hoffer recommends that schizophrenic adults begin with one gram of niacin three times a day and slowly increase to 4,500-18,000 mg per day to achieve the best possible outcome. Dr. Hoffer also recommends other nutrients in addition to niacin such as Vitamin C. Please consult the references below, especially the Alternative Medicine Review, and your naturopathic physician before attempting to implement this nutrient protocol.

Laura Firetag ND Student Bastyr University

References:

1) Hoffer, A, and J Prousky. "Successful Treatment of Schizophrenia Requires Optimal Daily Doses of Vitamin B3." Alternative Medicine Review. 13.4 (2008): 287-91. http://www.altmedrev.com/publications/13/4/287.pdf

2) Andreasen, Nancy, and Donald Black. Introductory Textbook of Psychiatry. 4th. Washington, DC: American Psychiatric Publishing, Inc., 2006. Print.

3) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2947210/pdf/nihms199528.pdf

Health From the Inside Out...

2011-12-12T14:14:00.000-08:00

We all want glowing skin, a toned body, and unstoppable energy, right? Its fine if you don't, but life would be so much easier to handle with those tools rather than without them. When we feel good about ourselves, we are better able to serve the world via our purpose and passion.

The world is filled with gems that provide antioxidants, anti-aging effects, increase our endurance, and support our cardiovascular health yet there is nothing like Capros to date!

What’s Capros?

It is a superfruit extract of the Indian Gooseberry (Plyllanthus emblica better known as Amla ) boasting an 1770 ORAC value.

So what makes Capros different from acai, mangosteen, or the good ol’ pomergrante?

The science! Evidence based research is a HUGE component in helping the greater medical community understand the importance and power of Natural medicine. Rest assured, this berry has the scientific research to back it up.

Key features

No pro-oxidative activity
Stable-minimum three year shelf life
Water soluble
Cascading Effect = long lasting antioxidant activity
Vegetarian, Kosher certified
Can be used in food, beverages, and supplements
High ORAC values- 1770

Many of your patients/clients are suffering from multiple medical conditions that result from low antioxidant status, poor circulation, and toxic burden. A healthy diet and powerful supplementation will go a long way. Not only will they look better, they will feel better, from the inside out!

Apples: UnTold!

2011-11-29T13:34:00.000-08:00

Johnny Appleseed and Sleeping Beauty would recommend eating apples every day, but there is more that hasn't been told about apples! You may not be aware that apples belong to the Rosaceae (Rose) family. Apples are an excellent source of vitamin C, potassium, flavonoids such as procyanidins & quercetin (found in the skin of apples, not the apple flesh), and various fibers. One whole medium apple has approximately 4 grams of fiber. One of the various fibers found in apple is pectin. “What is pectin??” you may be asking yourself! Pectin is a soluble gel-forming fiber most concentrated in apples and citrus fruits. Your next question may be “What is the difference between soluble and insoluble fiber?” Soluble fiber can be dissolved in water to form a gel-like consistency, whereas insoluble fiber cannot dissolve in water. However, insoluble fiber tends to soften and increase the bulk of stool.

Apple pectin has cholesterol reducing effects and may be anti-athrogenic. The polyphenols and antioxidants reduce the pro-inflammatory cytokines which reduces inflammation, and prevents oxidation of LDL cholesterol. Having an apple-a-day not only “keeps the doctor away”, but also keeps the inflammation way! Not bad for an apple, eh?! Having an apple as part of your daily diet can improve your cardiovascular health and bring a healthy “you” closer your way.

The fermentation of dietary fiber by the beneficial intestinal flora produces beneficial short-chain fatty acids (SCFAs) which include acetate, propionate, and butyrate. All three SCFAs have important physiologic functions, but butyrate is the preferred fuel by the colonocytes (colon cells). Butyrate production may contribute to the anti-cancer properties of the consumption of dietary fiber. The belief is that butyrate improves the function of normal colonocytes, yet inhibits the neoplastic colonocytes.

Dietary fiber is important for a healthy colon to effectively eliminate wastes, but not all fibers increase the levels of SCFAs in the colon. Pectin however, has double benefits! It not only allows the production of more SCFAs, it also increases the numbers beneficial bacteria in our GI tract by making our colon a more “suitable and condusive” environment for the beneficial bacteria to thrive by decreasing the pH in the colon. It should be of no surprise that a pectin-rich diet increases the numbers of butyrate-producing bacteria!

For most children today, apple juice is their juice of choice. But what most parents do not realize is that cloudy apple juice is a richer source of antioxidants than clear apple juice. Cloudy apple juice is over four times richer in polyphenols and flavonoids than clear apple juice. Polyphenols possess antioxidant radical-scavenging activity with disease-fighting properties. It seems that to produce clear apple juice, an enzyme is added to remove the pectin and starch content which is naturally found in cloudy apple juice. This additional enzyme process significantly lowers the polyphenolic content of clear apple juice. When purchasing apple juice for the family, it is wise to invest in the cloudy apple juice for the added benefits to your health. Another important apple-fact to keep in mind is that traditionally, apple juice has been used as a treatment to reduce the duration and symptoms of diarrhea or constipation in children. And traditionally, cloudy apple juice was used! Apples and apple juice have historically been used to cleanse the liver and gallbladder. In addition, they can soften gallstones to assist in passing them, and apples may assist in preventing kidney stone formation. More recently, apple pectin has been used to help eliminate heavy metal toxins such as mercury & cesium, as well as radiation residues.

Because non-organic apples are sprayed with heavy chemicals and pesticides, they are on the top of the Environmental Working Group’s Dirty Dozen list. It is wise to invest in organic apples. And typically, apples can be stored for a good length of time and retain its organic nutritive value, which makes apples a “forgiving” investment!

Apples to your health!

Cindy Azevedo, ND Student, University of Bridgeport

Deficiencies and Feeling Down: Omega 3s and Post Partum Depression

2011-11-21T16:40:00.000-08:00

For my gynecology class here at Bastyr University, I was required to complete a literature review on a topic of my choosing. I chose to peruse the available literature to determine if supplementation with omega-3 fatty acids decreased the incidence or severity of postpartum depression. The results of my review were somewhat startling so I decided to provide a brief synopsis of my review in this blog.

The current literature has established a correlation between incidence of depression and overall omega-3 fatty acid status. A large epidemiologic analysis of cross country data concluded that higher seafood consumption and/or higher breast milk DHA concentration was associated with a decreased risk of postpartum depression.(6) Animal studies have shown that an omega-3 fatty acid deficiency leads to reduced brain serotonin levels.(6) In addition, it has been discovered that patients with major depressive disorder have lower levels of omega-3 fatty acids than healthy patients.(7) In the brain, ‘DHA is important in neuronal membrane stability, neuroplasticity, signal transduction and neurotransmission, which might be connected to the etiology of mood and cognitive dysfunction of depression.’(7) Considering all of the evidence that omega-3 fatty acid depletion might play a role in depression, there is an alarming paucity of large, well-designed intervention trials investigating the efficacy of omega-3 fatty acid supplementation in the prevention and/or treatment of postpartum depression.

Approximately 12-16% of mothers experience postpartum depression.(5) Postpartum depression usually occurs within 6 – 12 weeks of delivery but it can occur up to one year after birth and studies have shown that it can last for years.(5) Evidence suggests that fatty acid supplementation should be critical and highly beneficial during both pregnancy and breast feeding since the metabolic demand for omega-3 fatty acids, especially DHA, increases significantly.(6) DHA demands are especially increased during the last trimester of pregnancy when DHA is being incorporated into the fetal brain and nervous system.(6) Post-mortem studies indicate that the fetus accumulates an average of 67mg of omega-3 fatty acids, mostly as DHA, per day during the last trimester of pregnancy.(6)

In all of the studies reviewed, omega-3 fatty acid supplementation was well tolerated by all participants with no significant adverse events reported. Collectively, the available data indicate that supplementation with up to three grams of omega-3 fatty acids per day did not lead to excessive blood loss during birth or any other possible adverse events.(6)

Since omega-3 fatty acid supplements are well tolerated during and after pregnancy and since several studies suggest a link between omega-3 fatty acid status and depression, the use of omega-3 fatty acids in lieu of pharmaceuticals to treat pregnancy-related depression is worthy of consideration.

To complete this review, I searched MEDLINE, The Cochrane Library, PsycINFO and EMBASE databases for relevant studies between October 2001 and October 2011. My search resulted in over 100 relevant papers, but only 4 were included in my review since all included studies had to be controlled intervention trials that supplemented participants with omega-3 fatty acids and then measured incidence or severity of postpartum depression.

Based on the four studies, I concluded that the literature showed no beneficial effect of omega-3 fatty acid supplementation over placebo on incidence of postpartum depression. Only one out of the four studies had a positive outcome but the positive study was quite unique when compared to the other three studies. In this positive study (4), the participants had postpartum depression before supplementation with omega-3 fatty acids while the three negative studies recruited healthy participants. Another unique feature of this positive study was the outcome measured. Rather than focusing on the incidence of postpartum depression as the other three studies did, this study measured the severity of the symptoms of postpartum depression. The positive study also supplemented with higher levels of omega-3 fatty acids.

In conclusion, supplementation with low levels of omega-3 fatty acids might not decrease the incidence of post-partum depression but if supplementation with higher levels significantly decreased the severity of postpartum depression then perhaps supplementing with even higher levels could reduce the overall incidence. The positive study supplemented with only 1,000 mg of omega-3 fatty acids while it has been proven that doses up to 3,000 mg per day are safe and well tolerated by pregnant women. In my personal opinion, these intervention trials did not intervene enough. I hope that future studies will supplement with increased levels of omega-3 fatty acids over a longer period of time and assess both the incidence and severity of postpartum depression.

Laura Firetag ND Student Bastyr University

References:

1. Doornbos B, van Goor SA, Dijck-Brouwer DA, et al. (2009) Supplementation of a low dose of DHA or DHA+AA does not prevent peripartum depressive symptoms in a small population based sample. Prog Neuropsychopharmacol Biol Psychiatry; 33: 49–52.
2. Makrides M, Gibson R, McPhee A, et al. (2010) Effect of DHA supplementation during pregnancy on maternal depression and neurodevelopment of young children. JAMA; 304(15): 1675-83.
3. Llorente AM, Jensen CL, Voigt RG, et al. (2003) Effect of maternal docosahexaenoic acid supplementation on postpartum depression and information processing. Am J Obstet Gynecol; 188: 1348–1353.
4. Nashidi F. (2009) A study on effects of omega-3 fatty acids on postpartum depression. International Journal of Gynecology & Obstetrics; 107S2: S501.
5. Brenda MY, Leung ND, Kaplan BJ. (2009) Perinatal depression: prevalence, risks and the nutrition link – a review of the literature. J Am Diet Assoc; 109: 1566-1575.
6. Makrides M. (2009) Is there a dietary requirement for DHA in pregnancy? Prostaglandins, Leukotrienes and Essential Fatty Acids; 81: 171-174.
7. Su K. (2009) Biological mechanism of antidepressant effect of omega-3 fatty acids:how does fish oil act as a ‘mind body interface?’ Neurosignals; 17: 144-152.

The Microbiome-Gut-Brain Axis

2011-10-18T14:33:00.000-07:00

Have you ever noticed that you feel ‘sick to your stomach’ when you are nervous? Or have you ever had a ‘gut feeling’ about something? Well, a recent study on probiotics has added another potential piece to the gut-brain connection puzzle to help us understand how and why our emotions are so intimately involved with our digestive systems. A team of scientists in Canada looked at the effects of supplementation with Lactobacillus rhamnosus on both the brains and behavior of mice.

As most of you reading this blog probably know, probiotics are good bacteria that are specifically defined as live micro-organisms that, when administered in adequate amounts, confer a beneficial physiological effect on the host. The study in Canada elucidated a previously unknown benefit of these little bacteria. Apparently, supplementation with Lactobacillus rhamnosus significantly increased the number of GABA receptors in certain areas of the brain, reduced the amount of corticosterone produced by the adrenal glands and reduced certain anxiety and stress related behaviors in mice. Since this study was performed on mice, we cannot immediately assume that the results of this study are applicable to a human population but it is certainly a step in the right direction towards a randomized control trial with human subjects in the near future.

The main inhibitory (which can also loosely be described as the main anti-anxiety) neurotransmitter in the brain is GABA (gamma-aminobutyric acid). Anti-anxiety medications such as Xanax and Valium reduce anxiety by enhancing the effects of GABA in the brain. Since the Lactobacillus rhamnosus increased the number of GABA receptors in certain areas of the brain, the overall effect of supplementation was a decrease in anxiety levels. The researchers did not stop once they determined that the probiotics were affecting the number of receptors; they wanted to understand HOW the probiotics were affecting receptor expression. They hypothesized that the probiotics were somehow ‘communicating’ with the brain via the vagus nerve.

The vagus nerve, also known as Cranial Nerve Ten (CN X), is responsible for almost all parasympathetic stimulation in the body. Our autonomic nervous system has two parts that work in tandem – the sympathetic, or ‘fight or flight,’ portion and the parasympathetic, or ‘rest and digest,’ portion. During digestion it is the vagus nerve that slows the heart rate, decreases blood flow to the extremities, increases blood flow to the digestive tract and promotes digestion. To test their hypothesis, the researchers cut the vagus nerve just above the digestive tract in some of the mice. After the subdiaphragmatic vagotomies were performed, they determined that the positive changes that occurred as a result of probiotic supplementation were not seen in the mice without a vagus nerve innervating their digestive tracts. So, it does appear that their hypothesis was correct and the probiotics are somehow using the vagus nerve in the gut as a way to ‘communicate’ with and affect change in the brain. They point out that they do not understand the molecular mechanism by which the probiotics affect the vagus nerve but they hope that future studies will resolve the mystery.

The authors of the study state "it is worth noting that the majority of studies on the microbiome-gut-brain axis are rodent-based", and future validation of the role of this axis in modulation in behavior is now warranted. Nonetheless, our current studies offer the intriguing opportunity of developing unique microbial-based strategies for the adjunctive treatment of stress-related psychiatric disorders.’ At the very least, everyone should be taking a probiotic during and after taking a prescription antibiotic to replenish their highly beneficial population of good bacteria. If you want to increase your intake of probiotics, they can be found in supplements and in fermented foods such as kombucha, yogurt and kimchi. Yum!!

Laura Firetag ND Student Bastyr University

References:

1. Bravo, Javier. "Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse Via the Vagus Nerve ." Proceedings of the National Academy of Sciences of the United States of America. 108.38 (2011): 16050-55. Print.

Educating the Immune System to Kill Cancer Cells

2011-10-12T07:10:00.000-07:00

In one of the most exciting studies that I have seen lately, researchers have reported that a novel therapy has resulted in the complete remission of Chronic Lymphocytic Leukemia (CLL) in two patients. CLL is the most common form of leukemia in the Western hemisphere and there are over 10,000 new cases diagnosed annually in the United States. So far three patients have received the novel therapy and the details about one of the patients were reported in the New England Journal of Medicine and discussed in an article in the New York Times.

Our immune systems have several types of cells that work together to keep us healthy. Two of the most important cells are the B cells and the T cells. CLL is a cancer that affects the B cell population. The main purpose of B cells is to produce antibodies to tag infectious agents so that the other cells of the immune system can then recognize and destroy them. T cells, on the other hand, can directly kill pathogens such as tumor cells or cells that have been infected with a virus by recognizing certain proteins on the surface of the pathogenic cells. B cells express a unique protein on their surface that does not exist on any other cell in the human body. The protein on the B cells is known as the CD19 protein. Researchers at the University of Pennsylvania thought that if they were able to ‘teach’ the T cells of CLL patients to recognize the CD19 protein on the cancerous B cells then maybe the T cells would destroy the cancerous cells.

The idea of genetically programming T cells was initially developed by Dr. Zelig Eshhar in Israel in the 1980’s. Dr. Eshhar was able to add new genes to the genome of the T cells and create something called a ‘chimeric antigen receptor’ on the surface of the T cell which could then recognize the desired protein. 30 years later, the current study used this technology to create T cells that recognize the CD19 protein on the cancerous B cells. Surprisingly, the researchers used a disabled form of the Human Immunodeficiency Virus (HIV) to introduce the necessary genes to the T cells since HIV naturally targets T cells.

The patient described in the New England Journal of Medicine was first diagnosed with CLL in 1996 and had several clinical successes using chemotherapy treatments for more than 10 years. By 2010, the patient had no options left and was enrolled in the Phase 1 clinical trial at the University of Pennsylvania. The researchers removed a billion of the patient’s T cells and then ‘educated’ them to attack the CD19 protein using the disabled HIV. Once all of the cells were educated, they were reintroduced into the patient over the course of three days.

Fourteen days after the first infusion, the patient began to experience chills and a low grade fever which eventually exacerbated to a 102.5 ^oF fever. The patient was diagnosed with tumor lysis syndrome syndrome 22 days after the first infusion. Tumor lysis syndrome occurs when the cancerous cells are being destroyed at a very high rate. The symptoms of tumor lysis syndrome are caused primarily by two events. First, the molecules (known as cytokines) that are released by the T Cells to kill the cancerous cells cause flu-like symptoms. Secondly, the destroyed cancer cells themselves overwhelm the body with metabolic waste products. The kidneys are especially wounded by the excessive amount of waste product. Fortunately the patient was able to survive the tumor lysis syndrome and, ‘on day 23, there was no evidence of CLL in the bone marrow.’ By day 31, a CT scan showed that the patient’s lymph nodes were no longer enlarged.

Overall, the doctors calculated that the HIV-educated T cells killed off TWO POUNDS of cancer cells. The treatment also killed all healthy B cells so now the patient has to receive intravenous immune globulin regularly to supplement for the loss of antibody production, a condition known as hypogammaglobulinemia. Fortunately, hypogammaglobulinemia is manageable clinically and so far the patient has not had any significant symptoms due to his lack of B cells and antibodies.

While it seems as though this treatment could easily be applied to all cancers that is not necessarily the case. This treatment works for CLL because only B cells are involved in CLL and it is possible to survive without B cells. In liver or pancreatic cancer, the cancerous cells usually have most, if not all, of the same surface proteins as healthy cells and therefore if this treatment were to be used for the aforementioned cancers, it is possible that the entire organ could be attacked rather than just the tumor. Unfortunately, it is not possible to live without a liver or a pancreas. Also, sometimes there are proteins that are expressed in multiple areas in the body. If there was a protein on the cancerous pancreatic cells that was not found on healthy pancreatic cells it is possible that the protein might be expressed elsewhere in the body. It might be expressed in healthy colon cells or healthy heart cells. In this situation, the T cells educated to recognize the protein would attack the cancerous pancreatic cells and the healthy cells of the colon or the heart. There are many other possible dangers to consider as well when applying this treatment to other cancers.

It is also important to remember that this novel therapy has only been used in three patients so far. Two patients experienced a complete remission while one experienced a partial remission and then passed away.

According to Dr. June, the next step is to administer this treatment to a larger set of patients with randomization to determine if the treatment is as effective as it appears to be. I know I will be eagerly awaiting the results.

References:

1) 1. Porter, David et al. "Chimeric Antigen Receptor-Modified T Cells in Chronic Lymphoid Leukemia." New England Journal of Medicine. 365.8 (2011): 725-33. Print.

2) 2. Grady, Denise. "An Immune System Trained to Kill Cancer." New York Times 12 09 2011. .

3) 3. Ferri, Fred. 2011 Ferri's Clinical Advisor. Philadelphia, PA: Mosby, Inc., 2011. 621. Print.

Hearty Roots: Carrot and Ginger

2011-10-05T08:08:00.000-07:00

Carrots are an excellent source of vitamins C, K, biotin, thiamine, B6, asparagine, pectin, and minerals (especially potassium). The potassium-to-sodium (K:Na) ratio is 75:1, which means that carrots have way more potassium than sodium. And each ounce of carrot provides one gram of fiber! Carrots are an excellent source of the antioxidant carotenoid compounds. Two carrots provide approximately 4 times the RDA of vitamin A. The well-known carotenoid is beta-carotene, which not only boosts immunity but also promotes good vision, especially night vision. It can help protect against macular degeneration and cataracts. Carrots have even more benefits! They can also help protect against cardiovascular disease and various cancers. With all its benefits, it is no wonder that carrots became the first vegetable to be canned. However, my preference is for fresh carrots over canned. And by choosing organically grown carrots, your exposure to pesticide residues are greatly reduced. All parts of the carrot (root, seed, and leaf) have an essential oil with anti-helminthic properties, which means that worms (pinworms and roundworms) can be expelled from the GI tract. Furthermore, all parts of the carrot help stimulate bile flow from a “sluggish” liver, and relieve excess “wind” from the GI tract. Betchya never thought a carrot could do all that! Carrots are very hearty! They can survive and grow in the harsh cold climates and even survive under snow all winter. These inherent qualities help us build resistance to the upcoming cooler weather and associated illnesses. Another hearty root that works synergistically with carrots is ginger. Ginger too helps alleviate excess “wind” and has essential oils to help expel unwanted worms, bacteria, and viruses. Ginger is also a circulatory stimulant which will enhance peripheral circulation during the upcoming colder months to decrease stiffness and increase mobility. Hence, the perfect time for a recipe that anyone can make with both roots—ginger and carrots!

The basic ingredients for this recipe are:

   1-1.5 lbs. of fresh organic carrots (washed, unpeeled, and sliced)
   2-3 tablespoons of organic butter, ghee, olive oil, or coconut oil
   (your choice!)
   1-1.5 teaspoons of fresh organic ginger (grated or minced)

The instructions for this recipe are:

In a saucepan, warm the butter or ghee. Then add in the carrots and ginger. And gently sauté under medium heat for 3-5 minutes while stirring.

This next step is optional, but allows for variety and creativity. If you’d like you may add in other spices such as cumin, cloves, cinnamon, cardamom, nutmeg, orange rind, cayenne, turmeric, black pepper, sea salt, curry, wine, and even coconut rinds.

Then cover and allow to simmer for 5-10 minutes under low heat.

Happy October!

Cindy Azevedo, ND Student, University of Bridgeport

Licorice: A Botanical Powerhouse (and a Candy, Too!)

2011-09-28T05:06:00.000-07:00

Its likely that you realize the benefits of vitamin and mineral supplementation for supporting general health and preventing disease. But are you aware that some botanicals have found a home on market shelves alongside (or even inside) vitamin and mineral supplements due to their proven effects on specific organ systems or physical conditions? One such botanical wonder is licorice root (Glycyrrhiza glabra). Yes, it’s the same licorice used to flavor the confectionery of the same name. But it has several medicinal uses, too.

Licorice soothes inflamed mucus membranes, making it an excellent choice for coughs, sore throats, allergies, and urinary tract infections. Licorice’s anti-inflammatory effects are attributed to the chemical constituent glycyrrhizin and various flavonoids. Glycyrrhizin works to calm inflammation throughout the body by inhibiting the breakdown of cortisol, while flavonoids provide antioxidants and act to heal the mucosal cells.

The medicinal uses of licorice don’t end there. It stimulates fatigued adrenal glands to produce sufficient amounts of adrenal hormones, giving you more get-up-and-go. It’s also effective against viral conditions such as hepatitis and mononucleosis, and it has been shown to protect over-taxed livers from damage. As medicine, licorice is typically available in tea, tincture, or capsule form. In Chinese medicine, licorice is often used as a base for botanical formulas. Its sweet taste makes it an excellent flavoring for botanical tinctures (and candy, too!), and it helps to focus the actions of other herbs in the formula for greater effectiveness.

Deglycyrrhizinated licorice (DGL) is a form of licorice in which the glycyrrhizin has been removed. Available as a powder or chewable tablets, its niche is the mucosa of the gastrointestinal tract, making it a go-to remedy for ulcers of the mouth, stomach, and small intestine. It has also been shown to inhibit Helicobacter pylori, a type of bacteria associated with stomach and intestinal ulcers.

As with any medicine, consulting a physician before using licorice medicinally is a good idea. Large and/or frequent doses of glycyrrhizin have been associated with blood pressure increases, water retention, and potassium depletion.

Licorice has been a favorite treat for hundreds of years. It was known to be a favorite of Alexander the Great, Caesar, and Napoleon Bonaparte! Licorice is still popular in many countries; in the UK liquorice allsorts are a favorite. In fact, Yorkshire was the first place that licorice was mixed with sugar to create the treat we have come to know today.

Karen Brothers, ND student, NCNM

To learn more about this soothing, energizing, and harmonizing herb, check out the references below. And

   Gaby, Alan R. and Healthnotes, Inc. The Natural Pharmacy. New York:
   Three Rivers Press, 2006.
   Gaby, Alan R. Nutritional Medicine. Concord, NH: Fritz Perlberg
   Publishing, 2011.
   Murray, Michael and Pizzorno, Joseph. Encyclopedia of Natural
   Medicine. Rocklin, CA: Prima Publishing, 1998.
   Tilgner, Sharol. Herbal Medicine from the Heart of the Earth 2nd ed.
   Pleasant Hill, OR: Wise Acres, LLC, 2009.

Latobacillus In My Where?

2011-09-12T11:14:00.000-07:00

Whether from food or a capsule, probiotics are a necessity in order to maintain healthy gut flora. There are over 100 trillion bacteria that live in the human intestines. Many of which are friendly, while others are not so friendly. The health promoting bacteria are able to keep the non friendly bacteria that we are exposed to on a daily basis in their place. When there is an imbalance in the body, this can be another story.

We are a walking glob of bacteria. We need each other. Without the proper bacteria living and thriving in our intestines, we would not be able to digest, absorb necessary nutrients or detoxify our bodies. These are crucial processes for our survival.

For example, Vitamin K, a fat soluble vitamin, helps with blood clotting, supports the liver, maintains kidney function, and prevents or reverses arterial calcification. Gut bacteria plays a very important role in sustaining life, don’t you think? There are two known forms of Vitamin K, K1 and K2. K1 can be obtained via your diet of green cruciferous vegetables and fermented foods. K2 is made via beneficial bacteria in your gut. This is only one example of the power of having balanced microflora in the gut.

Lactobacillus is a very important probiotic. It is responsible for converting lactose to lactic acid. Lactic acid inhibits growth of some harmful bacterias. Lactobacillus should ideally be present in both the vagina and the gut. And having an ideal gut flora balance is essential for optimal health! Healthy gut flora will boost your immune system. Germs from your co-worker with the sniffles or whatever your kid was exposed to at daycare, will have to literally fight to stay alive in your body.

In today’s society, we are eating more processed foods, drinking purified water, and filling ourselves with empty calories. Antibiotics have been added to the majority of our meat sources. While used as our main defenses against bacterial infections, however ingesting these anitobiotics on a regular basis can kill healthy gut in our gut. This is even more the reason why good quality probiotics are a necessary addition to our daily diet. Fermented foods are another fabulous way to introduce probiotics into your diet. Harness the health-boosting power of healthy gut bacteria!

Sources:

Vitamin K

http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm

Linus Pauling Institute

http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/

Schizandra: The Magical Five Flavor Berry

2011-08-31T06:50:00.000-07:00

The Schizandra shrub is native to China and Russia and produces red berries that have been used medicinally for thousands of years. Schizandra is known as wu wei zu in Chinese which literally translates to ‘five flavor fruit.’ If you ever have a chance to taste a schizandra berry I highly recommend that you take advantage of the opportunity. As you chew the berry, you will slowly experience five different flavors – salty, sweet, pungent, sour and bitter. It really is a one-of-a-kind experience.

In Traditional Chinese Medicine (TCM), schizandra is commonly used for coughs, infections, inflammation, hepatitis, insomnia and skin disorders. In the naturopathic community, schizandra is touted primarily for its adaptogenic and hepatoprotective effects. There is a paucity of clinical trials supporting the use of schizandra as an adaptogen. I have personally used schizandra for its supposed anxiolytic (stress reducing) effects and feel comfortable saying that it is worthy of being classified as an adaptogen based on my own experience.

In these days of evidence based medicine though, definitive conclusions based on solid research are preferred over anecdotal evidence. Fortunately, a recent study at Jinan University in China compared the anxiolytic effects of schizandra to both diazepam (Valium) and placebo. Restraint-stressed mice were used as the study population for this experiment. I am not a huge fan of animal studies so I want to make it clear that for this study, the ‘procedures for animal experiments were conducted in accordance with the Guiding Principles for the Care and Use of Laboratory Animals as adopted and promulgated by the United States National Institutes of Health.’ The experiment involved fifty mice which were evenly divided into five groups. The five groups included: normal control, stress model, diazepam (0.65mg/kg), low dose schizandra group (100 mg/kg) and a high dose schizandra group (200mg/kg). After the stress experiment, HPLC was used to determine the concentrations of dopamine, norepinephrine, serotonin and corticosterone levels in the five groups. Stress in both mice and humans causes levels of the neurotransmitters norepinephrine, serotonin and dopamine to increase. Plasma corticosterone levels also rise during acute stress. Interestingly, administration of the high dose of schizandra during the stress experiment significantly reduced the levels of all of the neurotransmitters and plasma corticosterone. The low dose of schizandra reduced norepinephrine, serotonin and corticosterone but not dopamine levels. The results of the study led the investigators to conclude that the actions of schizandra lignan extract are similar to those of classic anxiolytics such as diazepam.

In my opinion, there are several reasons why a schizandra lignan extract should be used in lieu of pharmaceuticals like diazepam since, as suggested by this small study, it is as effective. Diazepam requires detoxification by the liver while schizandra is known to be hepatoprotective. These days, our livers need as much support as they can get! Also, patients on diazepam have been known to develop an addiction or tolerance to diazepam while schizandra is very well tolerated based on my own anecdotal experiences. Hopefully clinical trials that look at the efficacy of schizandra as an anxiolytic in a human population will be designed soon!

Laura Firetag ND Student Bastyr University

Chen, W.-W., et al., Pharmacological studies on the anxiolytic effect of standardized Schisandra lignans extract on restraint-stressed mice. Phytomedicine (2011), doi:10.1016/j.phymed.2011.06.004.

Stubborn Stress and 5 Herbs That Can Help

2011-08-26T07:29:00.000-07:00

Stress….It’s like the “itch” that never goes away. Traffic, workload, busy schedules, its tough not to let things get under your skin. When we think about stress, we tend to solely focus on the mental side. “Oh my gosh! I can’t stop thinking or dwelling on this or that." Yet, the reality is, stress is evident not only on a mental level but a physical level.

Physical manifestations of stress can include:

Increased blood pressure

Sweaty palms
Dilated pupils
Increased heart beat
Shallow breathing
Foggy thinking
Gastrointestinal upset
Skin problems (Acne, hives, Eczema flares, etc)

And the list could go on. There are a myriad of ways that a person can react to stress. You remember the last time you had to run to the bathroom before that big presentation?

Speaking of skin, environmental stress is another huge burden on our bodies. The air we breathe is polluted, the water we drink is tainted, the products we use on our bodies shouldn’t be ingested yet we rub it all over our largest organ, our skin. The foods we eat are sprayed, dyed, and morphed. There is no wonder our bodies are in a state of shock and our minds wander to cloud 12.

Essentially, the sympathetic nervous system is triggered to respond as if we are being chased by a wild boar or huge grizzly black bear. Yet with this modern day stress, we do not “run"; we sit at our desk, in our car, or somewhere stationary when this happens. We do not get to work off the spike in hormones released to help our bodies run away from that bear. Instead our bodies have these elevated levels of stress day in and day out. cope with stress.

Big responsibility sometimes comes in tiny packages. Our allies are our adrenal glands. One in particular, which is layered on top of each kidney, has the pleasure of regulating major hormones such as cortisol, epinephrine, and norepinephrine. These hormones are key in the stress response. It is in our best interest to support our adrenals. The cool thing is, while we are supporting those tiny critters, we are also giving our body the ability to adapt to stress, achieve homeostasis, and detox on a cellular level.

Here are 5 herbs that work with the body's stress response:

Ashwaganda- An Ayurvedic herb known to decrease Adrenocorticotrophic hormone (ACTH), returning those steroid hormones to normal.

American Ginseng- Helps to calm an over stimulated nervous system.

Rhodiola- Enhances the transport of 5 HTP (serotonin precursor) and tryptophan to enhance your mood.

Astragulus Root- Supports the immune system.

Gotu Kola-Strengthens the adrenals, cleanses the blood, and decreases both depression and low libido

The good old fashioned way of relieving stress, is to move your body! Exercise has been shown to decrease stress by increasing endorphins and making you feel and look great!

Herbs, vitamins, deep breathing and physical activity are effective and affordable tools we have to help balance stress hormones. Next time you feel the urge, take a 5 minute walk outside or take five deep breaths, your adrenals will thank you!

Stacy Mobley, MPH, ND Student (SCNM)

Why All the Hype About Hemp?

2011-08-24T09:37:00.000-07:00

While hemp fiber has long been used to make clothing, shoes, paper, and accessories like wallets and belts, its recent uses in the food industry have been getting lots of favorable attention. Touted as “the new flax,” hemp’s popularity seems to be more than just a fad.

One reason for all of the attention is hemp’s versatility. You can eat the raw seeds, add them to smoothies or salads or baked goods,grind them into flour, or make them into hemp milk. In addition, you can eat the fresh leaves in salads. Several food manufacturers have leveraged this versatility by creating numerous hemp products; these include cereals, granola, frozen waffles, nut butters, hemp oil, protein and meal replacement powders, and varieties of flavored non-dairy milks and ice cream-like frozen desserts.

Another (and more compelling) reason for the attention is hemp’s numerous nutritional benefits. The hemp nut (the inside of the hemp seed) is an excellent source of protein and provides 10 essential amino acids. While the hemp nut does not contain as much protein as a soybean, it does tend to be more easily digested than other vegetable proteins. The hemp nut also contains healthy oils, most of which are essential fatty acids (EFAs) in both omega-6 (linoleic acid and gamma-linolenic acid) and omega-3 (alpha-linolenic acid and stearidonic acid) forms. In comparison, flax seed does not contain gamma-linolenic acid (GLA). The ratio of omega-6 to omega-3 fats in hemp is roughly 3:1; experts consider this to be the optimum ratio of omega-6 to omega-3 fats in the diet, making hemp a good food choice for reversing the imbalance caused an overabundance of omega-6 EFAs in most North American diets. Other nutrients in hemp include magnesium, beta-carotene, calcium, fiber, iron, potassium, riboflavin, niacin, and thiamin.

As a healthy food with so many uses, hemp’s popularity in food products is well founded. When you also consider that hemp seeds are safe for people with allergies to tree nuts, soy, and dairy, the scale tips even further in favor of this superfood.

Karen Brothers, ND student, NCNM

For more information about hemp, see the following web articles:

Lisa Barnes’s “Seven Healthy Hemp Foods to Try” on SparkPeople.com
“Benefits of Eating Hemp Food Products” on EcoMall
Dr. Weil’s “High on Hemp Milk”

Doubling Up on Vitamin D When Eating for Two?

2011-08-11T06:39:00.000-07:00

When a woman is pregnant and ‘eating for two,’ it makes sense to increase the amount of nutrients consumed so there is enough nutrition for both the mother’s increased metabolism and the developing fetus. Does this thinking apply to vitamin D as well? Back in 1997, the Institute of Medicine (IOM) recommended that pregnant women consume 200 IU of vitamin D per day during pregnancy which is the same amount they recommended for everyone else. The latest guidelines from the IOM, which were just published in 2010, list the Estimated Average Requirement (EAR) and the Recommended Dietary Allowance (RDA) for pregnant women as 400 IU/day and 600 IU/day respectively. Again, the current recommendations are the same for everyone whether you are a one year old child, a 60 year old man or a 29 year old pregnant woman. Is it really advisable for a pregnant woman to get the same amount of vitamin D as a one year old child?

A brave group of researchers at the Medical University of South Carolina (MUSC) in Charleston, SC set out to begin to answer this question. They were given permission to conduct a study that supplemented pregnant women with up to 4000 IU of vitamin D per day as long as the study had very stringent safety guidelines in place. The study, surprisingly, began in 2004 when the IOM still suggested that pregnant women only need to consume 200 IU of vitamin D per day for a healthy pregnancy. The study at MUSC was designed very well and divided the participants into three randomized groups. One group took a prenatal multivitamin which contained 400 IU of vitamin D and a placebo capsule with 0 IU of vitamin D for a total intake of 400 supplemental IU of vitamin D per day. The second group took a prenatal multivitamin with 400 IU of vitamin D and a capsule with 1600 IU of vitamin D for a total of 2000 IU of supplemental vitamin D per day. The third group took a prenatal multivitamin with 400 IU of vitamin D and a capsule with 3600 IU of vitamin D for a total of 4000 IU of supplemental vitamin D per day.

The vitamin D supplementation began between weeks 12 and 16 of pregnancy and continued until delivery. At the conclusion of the study in 2010, the researchers analyzed the data from the 350 study participants and determined that it is quite safe to consume 4000 IU of vitamin D during pregnancy (after week 12). To quote the investigators: “Not a single adverse event was attributed to vitamin D supplementation or circulating 25(OH)D [(vitamin D)] levels.” The researchers also concluded that daily supplementation with 4000 IU is the most effective way to achieve sufficient serum levels of circulating vitamin D during pregnancy in all ethnicities. It is interesting to note that the study was conducted in the Southeastern US where high quality sunshine is plentiful. Therefore, it is possible that pregnant women in areas that get less quality sunshine might need to supplement with even higher doses of vitamin D as noted by the investigators. The investigators did speculate about the benefits of sufficient serum vitamin D levels but did not come to any definitive conclusions since the study only looked at safety rather than long-term beneficial effects. In general, adequate vitamin D levels could have beneficial effects on the cardiovascular system, the immune system, the musculoskeletal system and endocrine function.

So yes, when ‘eating for two’ it is safe to say that women need to double, triple, quadruple up on the vitamin D! A good way to approach vitamin D supplementation is to monitor your own serum levels especially during pregnancy. The authors of the study discovered that pregnant women should maintain serum levels of at least 30 ng/mL (75 nmol/L) but ideally 40 ng/mL (100 nmol/L). Vitamin D is found in salmon (sockeye), mackerel, tuna fish, egg yolk, mushrooms that have been exposed to the sun, fortified orange juice, cereal and milk. Be aware, though, that most fish contain mercury so it is not advisable for pregnant women to consume fish every day. Also, as a side note, cod liver oil is normally a good source of vitamin D but it contains very high amounts of vitamin A which can be harmful during pregnancy.


Laura Firetag ND Student Bastyr University

Hollis, Bruce, et al. "Vitamin D Supplementation During Pregnancy: Double Blind, Randomized Clinical Trial of Safety and Effectiveness." Journal of Bone and Mineral Research. (2011): 1-52 (link to pdf)

You + Sun = Vitamin D!

2011-08-04T10:10:00.000-07:00

Summer’s here, and it’s time for fun in the sun! And while you’re lounging by the pool, strolling on the beach, or entertaining in the backyard, you’re not just enjoying the summer sun — you’re making oh-so-essential vitamin D, too! Vitamin D helps our bodies absorb calcium, which is essential for bone growth and bone density maintenance. Without sufficient vitamin D, bones can become thin or brittle, potentially leading to disorders such as rickets, osteomalacia, and osteoporosis. Vitamin D also affects neuromuscular and immune functions, reduces inflammation, and influences genes that regulate cell proliferation, differentiation, and apoptosis. Given vitamin D’s importance in the body, it’s understandable that our bodies are capable of synthesizing it. So how does this happen?

The type of vitamin D that our bodies make is D3 (cholecalciferol), and its production, occurs in the epidermis of the skin when 7-dehydrocholesterol (a cholesterol precursor) reacts with ultraviolet light (UVB) at wavelengths between 270 and 300 nm. To perform its functions, cholecalciferol must be converted to its active forms. After synthesis in the skin, cholecalciferol enters the blood and is transported to the liver, where it is hydroxylated to form 25-hydroxyvitamin D (calcidiol). A second hydroxylation reaction occurs in the kidney, resulting in the formation of 1,25-dihydroxyvitamin D (calcitriol). While calcidiol is the major form of vitamin D in the blood and is the form measured to assess nutritional status, calcitriol is responsible for most of vitamin D’s functions in the body.

Sunlight exposure may not provide enough vitamin D for everyone. People with dark-colored skin and the elderly synthesize less vitamin D with sunlight exposure. And, as you might expect, people who do not live in sunny areas year-round may not make enough vitamin D to meet their nutritional requirements. Cloudy days, shade, and protective clothing reduce the amount of vitamin D the skin makes. Even the application of sunscreen with SPF 8 reduces production of vitamin D by 95%! This does not mean that you should avoid wearing sunscreen. Experts recommend 10 to 15 minutes of direct sunshine three times weekly; after that amount of time you should apply sunscreen to prevent skin cancer and sun damage.

So go outside and get your 10-15 minutes of vitamin D! But don’t forget the sunscreen!


Karen Brothers, ND student, NCNM

For more information about vitamin D::
National Institutes of Health, Office of Dietary Supplements
Micronutrient Information Center, Linus Pauling Institute at Oregon State University

Fig Fabulous!

2011-08-02T07:48:00.000-07:00

Fig season in Terceira Island is August through September. Luckily, each time my family visited their homeland, it was perfectly timed to enjoy the festivities and the succulent sweet-tasting, fresh, plump figs.

I have always consumed figs in their entirety, with the skin. But figs can also be consumed unpeeled, if preferred. Although dried figs are never out-of-season and available year-round in the grocery store, freshly picked figs are truly worth the wait. Did you know that figs are an inverted flower, yet still considered a fruit?! These decadent fruits are densely-packed with nutrition. Figs are high in polyphenol antioxidants, minerals (potassium, calcium, magnesium, phosphorus, iron, copper, and manganese), Vitamins B1 & B2, small amounts of omega-3 and 6s, phytosterols, carotenoids (lutein and zeaxanthin), and fiber. A serving of 4-5 figs provide a sweet source of 150 milligrams of calcium, plus 5 grams of fiber, and 400 milligrams of potassium. That’s about 10% of the daily value for both calcium & potassium, and 20% of the daily value for fiber! Figs provide a nice boost to your bones, while decreasing your blood pressure, and keeing you regular. The plentiful of seeds provide most of the fiber source. Their high amounts of mucin make figs a soothing laxative for constipation.

Figs are an alkaline-producing food—actually, one of the most alkalizing foods. As a result, figs help support a healthy pH in the body. There is one word of caution…If you are prone to calcium oxalate stones, then consider limiting fig consumption because they are known to have high levels of oxalates. Even the fig leaves are medicinal. Not only do the fig leaves have anti-diabetic properties to lower blood sugar, the leaves can also lower triglyceride levels.

Fresh figs even help maintain beauty and have a detoxifying action on the skin. Figs have been referenced in ancient writings. Figs were a favorite fruit for Cleopatra, and King Solomon used fig juice on boils. To discharge unwanted materials from the skin such as splinters, corns, warts, and boils—give figs a try! Figs contain a proteolytic (protein-dissolving) enzyme called ficin, which can be found in the milky discharge from the fruit and twigs. Ficin helps to dissolve unwanted skin growth. Just open up a fresh fig and adhere the pulp to the affected skin overnight. The next morning, uncover the affect area and soak in hot water before attempting to remove any unwanted discharges or growths. More than one application may be needed, especially if it is “stubborn”. How is that for a home remedy?!

If you have a “sweet tooth” like me, and want to satisfy your sweet-craving—Figs are lusciously sweet. A simple refreshing dessert of fresh fruit will usually do the trick!

Here is my grandfather enjoying a freshly picked fig! Mmm. Fig-Licious!

Fig-licious ingredients:
Some raw honey (desired amount, but much in not needed)
Freshly squeezed lemon or orange juice, or both!
Ripe whole figs, rinsed in cool water and then sliced into rings
Variety of your favorite fresh fruits (I like to mix between oranges, blueberries,
raspberries, strawberries, peaches, pears, grapes, mango, cherries, pineapple, and
melons)
A cup of your favorite whole-fat plain (unflavored) yogurt is optional

Fig-licious instructions:
Stir the raw honey and freshly squeezed fruit juices together in a small bowl.
In another larger bowl mix, add all your fruits.
Then pour the honey & fresh juice mix over the fruit and stir.
Then stir in the unflavored yogurt if you’d like.
Cover and allow to chill in the refrigerator for an hour before serving.
Decorate with rinds and mint sprigs and enjoy a fig fabulous dessert with friends and
family!
Cindy Azevedo, ND Student, University of Bridgeport

A Flavonoid-Rich Bounty: Looks Good, Tastes Good, and Good for You!

2011-07-27T10:12:00.000-07:00

Warm weather has arrived, and it’s time for the delicious foods that we associate with the sunny days of spring and summer: sweet blueberries, blackberries, strawberries, and raspberries; succulent plums, apricots, pluots, peaches, and nectarines; deep red Bing or bright yellow Rainier cherries; flavorful red and black grapes, velvety mangoes and kiwi; and juicy watermelons. And there’s so much more: sweet yellow or red onions, pungent garlic, dark leafy greens and lettuces, red tomatoes, green zucchini squash, and bright yellow crookneck squash. (I could go on and on, but I fear you may abandon your reading of this blog entry to head to the farmer’s market!)

What do all of these wonderful foods have in common? Well, for one, they’re all colorful due to the fact that that contain plant pigments known as flavonoids. There are several types of flavonoids, and different foods vary in the types of flavonoids that they contain. For example, red and purple berries and grapes contain anthocyanidins; yellow onions and kale contain flavonols. No matter the type, flavonoids are an exciting area of nutritional research. Because of the high content of flavonoids in fruit- and vegetable-rich diets, scientists are investigating how they contribute to the health benefits associated with such diets. Some of the findings are described below:

Regulation of cell processes. Flavonoids can regulate cell growth, proliferation, and death by controlling the biochemical events that lead to changes in the expression of specific genes. Through this action, flavonoids may inhibit the productions of proteins associated with chronic diseases.

Cardiovascular benefits. Flavonoid-containing foods have been shown to increase the production of nitric oxide by endothelial cells in blood vessel walls. Nitric oxide promotes the vasodilation (relaxation) of arteries; it also decreases the stickiness of platelets, one of the first steps in clot formation. Both of these effects are desirable in the treatment and prevention of coronary artery disease.

Cancer prevention. High dietary intakes of some flavonoids have been found to be inversely related to the risk of certain cancers. It is thought that the flavonoids act by inhibiting the proliferation and promoting the death (apoptosis) of cancer cells.

Neurodegenerative disease prevention. Flavonoids also possess antioxidant, metal-chelating, and anti-inflammatory properties that make them potential protectors against neurodegenerative diseases like Parkinson’s and Alzheimer’s. Flavonoids have also been associated with improved cognitive performance and decreased age-related cognitive decline.

So fill your plate with colorful fruits and vegetables: They look good, taste good, and they’re good for you! And complement your healthy plate with white, green, or black teas to drink and chocolate for dessert; they’re rich in flavonoids, too!

Karen Brothers, ND student, NCNM

For more information about flavonoids, see the Linus Pauling Institute’s web page about flavonoids.

Alzheimer’s Disease: Genetics or Lifestyle?

2011-07-27T07:05:00.000-07:00

Are our genes our destiny? Several publications have recently concluded that, no, our genes are not always the culprit in the progression of disease. According to the publications, nutritional status and diet appear to play a very large role in the development of neurodegenerative diseases, especially Alzheimer’s disease. A four-week dietary intervention study conducted in Seattle, WA was published in the June issue of the Archives of Neurology. The researchers discovered that healthy individuals who consumed a diet that was both low in saturated fat and full of foods that have a low glycemic index had significant decreases in the levels of Beta-amyloid 42 in their cerebrospinal fluid. Beta-amyloid 42 is used clinically as a biomarker for Alzheimer’s disease risk and cerebrospinal fluid (CSF) is the fluid that nourishes the brain and spinal cord. It is especially shocking that the results were scientifically significant after only four weeks of intervention. The study provided every bite of food consumed by the study participants. The unhealthy diet, which was high in saturated fat and simple carbohydrates, specifically contained 45% fat (25% saturated fat), 35-40% carbohydrates and 15-20% protein. The healthy diet, with a low glycemic index and low saturated fat levels, contained 25% fat (less than 7% saturated fat), 55-60% carbohydrates and 15-20% protein. 24 participants stuck to the high fat diet while 25 were put on the low fat diet. The authors noted that the high fat diet moved beta-amyloid 42 levels “in a direction that may characterize a presymptomatic stage of Alzheimer’s disease before plaque deposition.” They also noted that the low fat diet had “striking effects” and significantly lowered the beta-amyloid 42 levels in the CSF of those participants who consumed the low fat diet.

Also, in a review that was just published in March, investigators conclude that “HHcy [(hyperhomocysteinemia or high homocysteine levels)] has been established as a risk factor and a risk marker for neurodegenerative diseases. Hcy [(homocysteine)] is a surrogate marker for B vitamin deficiency, and in addition it also appears to be able to predict the occurrence and progression of dementia.... HHcy is among the most promising environmental risk factors for dementia which can be lowered easily by vitamin B therapy.” As mentioned by the authors, high homocysteine levels can be caused by low levels of important nutrients, particularly B vitamins. Homocysteine is naturally formed from the amino acid methionine when a methyl group is lost from the methionine during normal metabolism. B vitamins are necessary to re-methylate the homocysteine back to the very safe amino acid methionine. If there is a deficiency in B vitamins, due to either dietary inadequacy or malabsorption, homocysteine levels will increase since the vitamin B-dependent methyl donors are unable to convert the toxic homocysteine back into methionine. These high homocysteine levels are a risk factor for neurodegeneration. The authors of this study also clearly state that “genetic factors do not explain or predict the majority of cases” of Alzheimer’s disease which means that environmental factors most likely play the key role in its development. Now that researchers are slowly uncovering the (seemingly) direct correlation between nutritional status and neurodegenerative diseases such as Alzheimer’s disease, there is yet another compelling reason to incorporate a low-fat, low-sugar whole foods diet full of valuable nutrients into your daily lifestyle. Oh and, if your grandfather has Alzheimer’s disease it doesn't mean that you will too!!! Eat your veggies.

References

Arch Neurol. 2011; 68:743-752.

Clin Chem Lab Med 2011;49(3):435-441.

Laura Firetag ND Student Bastyr University

An Apple A Day & 5 Easy Ways to Stay Healthy and Happy

2011-06-30T11:52:00.000-07:00

“An apple a day keeps the doctor away!”

Do you remember that old saying? It still holds true today! Our body needs the fiber to keep our digestive tract clean and uncongested. One fiber in particular, pectin, helps to reduce LDL ("bad") cholesterol. Some new research also suggests that the phytonutrient called quercetin may help to prevent Alzheimer's and Parkinsonisms, which is also found in apples. There are many health habits that we can practice once a day that can drastically increase our energy, improve memory, and keep us vibrant and healthy. Many cultures, including our early American culture, made habits of the following basics:

· Eating dinner at home at least 3-5 times a week

o Fresh, local, foods are the way to go

o Supplement where your diet may fall short

· Keep our bodies moving

o Exercise is vital to our health

o Walking around the parking lot at lunch or simple movements at your desk

· Laugh out loud

o What a big stress reliever!

· Do something fun and creative every day

o Do you recall your favorite dish, activity, or person to chat with? Make these pleasures a daily occurrence.

· Sing and dance

o This can happen anywhere- in the shower, living room, or break room at work

o Even if you can’t hold a tune

Live, love, and laugh are the basic rules of life. We are here for the ride and should enjoy it. Decide today to make your personal “Once a Day” list and stick it on the fridge! Make sure to do what it involves and note the improvement in your life.

Another recommended "one a day" is a daily multivitamin. We must replace the nutrients, vitamins, minerals, and enzymes that we use up on a daily basis. Even if your diet is optimal and you eat rather healthy, a whole food multivitamin supplement might not be a bad idea. Think of it as an insurance policy, a way to make sure you are giving your body the fuel it needs to help you excel throughout the day!

Blueberries: Antioxidant All-Stars!

2011-06-21T12:54:00.000-07:00

These little “blue” berries are more than just their color and size. They are densely packed with health, full of benefits such as disease-fighting antioxidants and nutrients. Blueberries are a rich source of polyphenols (anthocyanins, ellagic acid, quercetin, & catechins), salicylic acid, carotenoids, fiber (soluble & insoluble), vitamins C & E, minerals (potassium, manganese, magnesium, & iron), and B vitamins (folate, niacin, & riboflavin).

Interestingly, blueberries were an important part of the Native American’s diet, and not just for medicinal purposes. In the traditional dish of dried meat and fruit known as Pemican, blueberries were used as preservatives. Due to their richness of antioxidants, blueberries were used to keep the dried meat from spoiling. Now that is antioxidant power!

With a movement in medicine towards prevention, a cup-a-day of this Whole-Food All-Star will not only prevent, but also slow down the degenerative disease process by scavenging free radicals—and thereby reducing inflammation. Blueberries help lower the risk for cardiovascular disease, cancer, diabetes, neurological damage, and other degenerative diseases.

Why are blueberries so rich in pigment? Mother Nature has intelligently concentrated the anthocyanin antioxidants in the skin, which contribute to the deep color. In a similar manner, these antioxidants are as beneficial to the berry just as they are to our health. The synergistic efforts of all the antioxidants protect the berries from environmental stressors, such as oxidative damage from the sun. Not all antioxidants are concentrated in the skin, which is why the whole blueberry is important. Another important antioxidant, ellagic acid is concentrated in the seeds and has anti-cancer properties.

Blueberries prevent disease by neutralizing free radicals and sparing our cells from damage. As a result, the implications are numerous:

Circulatory Protection: Blueberries promote vasodilation and inhibit platelet aggregation which decreases clot formation. Preventing clots can decrease the risk of heart attacks and strokes. Blueberries naturally prevent atherosclerosis without increasing the risk of increased bleeding.

Strengthen Capillaries: They help rebuild capillaries & decrease fragility in Raynaud’s disease, bleeding gums, spider veins, hemorrhoids, and varicose veins.

Strengthen Collagen: Blueberries help to stabilize connective tissue and reduce arthritic symptoms.

Decrease Neurological Degeneration: Blueberries can reduce the effects of Alzheimer’s disease, dementia, and Multiple Sclerosis.

Improve Eye Health: They are also known to improve circulation to eyes for retinopathy conditions from diabetes or hypertension. They prevent free radical damage from causing macular degeneration, cataracts, and glaucoma. Additionally they regenerate rhodopsin (pigment) in retina necessary for night vision.

Improve Digestive Health: They act as a mild laxative and astringent to relieve both constipation and diarrhea. The astringent tannins reduce inflammation in the digestive tract, protect the mucosal lining, and firm up loose stools.

Reduce Blood Sugar: The leaves are rich in chromium. Traditional herbal textbooks recommend blueberry leaf tea for diabetes.

Source of Fiber: Blueberries contain both soluble and insoluble fiber to help relieve constipation. Pectin, a soluble fiber, assists in probiotic colonization.

Decrease Urinary Tract Infections: Prevent E. coli bacteria from adhering to the mucosal lining of the urethra and bladder.

A cup of whole fresh organic blueberries can be a tangy addition to your day. Don’t miss out on all the antioxidant disease-preventing benefits by adding blueberries into yogurt, muffins, waffles, pancakes, oatmeal, milk shakes, and smoothies. Below is a simple smoothie that I enjoy. Add all of the ingredients into a blender and enjoy!

• Handful of ground raw nuts or 2 tablespoons of nut butter
• One cup of whole fresh organic blueberries
• One scoop of your favorite protein powder
• 1-2 tablespoons of your favorite oil (olive, flaxseed, hemp, wheat germ, fish oil, borage, evening primrose, coconut)
• One cup of your favorite milk (almond, help, rice)
• Handful of tempeh or tofu for a creamy consistency
• Handful of ice cubes
• Teaspoon of raw honey (optional)
• Some ginger zest (optional)

Cindy Azevedo, ND Student, University of Bridgeport

The Heavy Cost of Healthcare

2011-06-10T06:55:00.000-07:00

The cost of the chronic disease crisis is crippling and unsustainable. At Innate Response, we believe that prevention is the best medicine. Check out this stunning info-graphic from Carrington College and see the true costs of a broken medical system for yourself.

(Click to enlarge)
[Via: Carrington College's Health Information Technology Program]

What are you doing to optimize your health and avoid becoming a costly statistic?

In Health,

Bethany Davis
Education Coordinator
Innate Response

Anti-Inflammatory Cuisine: Sardinhas Assadas

2011-05-31T12:31:00.000-07:00

Sardines are a GREAT source of beneficial omega-3 essential fatty acids and a whole-food source of vitamin D. Also, as long as the bones are not removed, sardines provide a generous source of calcium. Not only do the omega-3 essential fatty acids make up the lipid bilayer of our cells, they are extremely important in stabilizing the cellular membranes from oxidative free-radical damage. This translates to sardines being an anti-inflammatory food that most people can benefit from. It is very important that our cellular membranes maintain their integrity for smooth-flowing cell-to-cell communication, access to receptors, and nutrient absorption. Sardines provide a source of two important essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA improves moods, decreases depression, and increases the brain’s production of serotonin and dopamine. While DHA builds a strong structural framework of the brain for memory and learning.

Sardines (and seafood) are ESSENTIAL in the Portuguese culture. You may be more familiar with the canned-variety of sardines. But have you considered trying your sardines un-canned?? My family will tell you that the best way to have sardines is definitely grilled!! Grilling sardines is as easy as 1-2-3…which also happens to be the number of ingredients. The basic three ingredients are fresh whole sardines, sea salt, and extra-virgin olive oil. The instructions are just as simple.

Instructions:
1. Rinse the whole sardines under water and remove the scales. With grilling a whole sardine, you
do not de-gut nor do you de-bone. Actually, the bones are a source of calcium.
2. Then sprinkle the sardines with sea salt and let sit for up to an hour in the refrigerator. And
preheat the grill while you are waiting.
3. Next, rinse the sardines again. Then brush the extra-virgin olive oil onto the sardines and grill each
side until lightly charred.

Optional:
Some of my family members add in some extra flavors to season the sardine. I have had grilled sardines with garlic, hot peppers, paprika, vinegar, wine, rosemary, fennel, and freshly-squeezed lemon juice. Grilled vegetables go well with the grilled sardines. Try onions, peppers, cucumbers, corn, asparagus, mushrooms, zucchini, squash, potatoes, tomatoes, radish, and brussel sprouts.

Enjoy an anti-inflammatory meal UN-CANNED!

Cindy Azevedo, ND Student, University of Bridgeport

Women Can't Always Get What They Want, But They Can Get What They Need Nutritionally

2011-05-20T10:32:00.000-07:00

What did you eat today? How many milligrams of calcium did it have? Not sure? You're not alone. Do you know how much you're supposed to have every day? You're about to find out. Most people lead very busy lives, and we're guessing you're no different! We are also guessing that weighing and measuring food or calculating Recommended Daily Allowances of essential vitamins and minerals doesn't quite make it onto your daily to-do list. Multivitamin-multimineral supplementation is much more than just a good idea or an energy booster. Its a vital behavior that acts as a time saving fail-safe, ensuring that you are getting everything you need nutritionally, everyday. And best of all, daily supplementation is affordable.

According to the Harvard School of Public Health's Nutrition Source, a daily multivitamin-multimineral supplement fills micronutrient gaps in our diets, thereby providing protection against damage to DNA and preventing the onset or acceleration of conditions related to aging or chronic conditions such as heart disease and cancer. In essence, it’s a quick and affordable “nutrition insurance policy” from which even those individuals adhering to a nutrient-rich, whole foods diet can benefit.

This month’s focus is multivitamin-multimineral formulations for women, which vary depending on a woman’s age and individual health status. Supplements for a woman of childbearing age are very different from those for a pregnant woman or for a postmenopausal woman. Some recommendations for specific micro-nutrients are outlined below:

Calcium. Calcium reduces the risk of bone loss and prevents osteoporotic fractures in the future. The risk of hip and non-vertebral fractures are also reduced, especially when Vitamin D is added. Calcium is also helpful in lowering the risk of high blood pressure and colon cancer. For women of childbearing age, the recommended daily intake is 1000 mg from food and supplements. The recommended daily intake increases to 1200 to 1500 mg for women over 50 years old and to 2000 mg for breastfeeding women.

Folic Acid. Women planning to have children should ensure their multivitamin-multimineral supplement includes folic acid for the prevention of neural tube defects or other poor outcomes of pregnancy. Folic acid has also been shown to be helpful in lowering the risk of breast and colorectal cancer and cardiovascular disease. The recommended daily intake for women of childbearing age and women over 65 years old is 400 mg from food and supplements. This recommendation increases to 600 mcg for pregnant women.

Iron. Iron is an essential component of many proteins and enzymes, and it plays a key role in oxygen transport and energy metabolism. Women can lose iron through menstruation, especially if their menstrual bleeding is prolonged or especially heavy. The recommended daily dose for menstruating women is 18 mg from food and supplements. Post-menopausal women should not consume supplemental iron unless there is an established iron deficiency due to a possible link between excess iron and coronary heart disease.

Vitamin A. “Vitamin A” represents several related compounds involved in low-light vision, protein synthesis and cell differentiation, and immune function. Many foods are fortified with pre-formed vitamin A (retinol); therefore, women who take a daily multivitamin-multimineral and eat fortified foods may be at risk of getting too much vitamin A. Excess retinol is associated with an increased risk of birth defects (at amounts greater than 3,000 mcg/day or 10,000 IU/day) and with osteoporosis. Vitamin A from beta-carotene (a provitamin A carotenoid) does not pose the same risks. Given this information, it is recommended that non-pregnant women take a multivitamin-multimineral supplement that provides no more than 1) 2,500 IU of vitamin A, or 2) 5,000 IU of vitamin A with at least 50 percent from beta-carotene. Pregnant women should avoid supplements containing more than 1,500 mcg (5,000 IU) of vitamin A.

Vitamin D. Vitamin D is a key player in calcium balance, cell differentiation, and immunity, but most women (and men) do not get enough due to lack of sun, dark skin, use of sunscreen, aging, fat malabsorption, or obesity. It is recommended that healthy adults take 2000 IU (50 mcg) of supplemental Vitamin D daily. Most multivitamin-multimineral supplements contain only 400 IU, making it necessary to take a separate Vitamin D supplement to satisfy the recommendation.

For more information about multivitamin-multimineral supplementation, see the references used for today's post:

Karen Brothers, ND student, NCNM

Enzymes: The Living Catalysts

2011-05-10T11:50:00.000-07:00

If I could describe what enzymes are in one statement, it would be: Enzymes are living catalysts of life.

Wherever there is life, there are enzymes in action to maintain and sustain that life. These biologically active proteins play a big part of controlling the numerous reactions in our body, both metabolically and digestively.

From the time food enters the mouth until its wastes are expelled from the body, it can take hours to days to completely digest a meal. With three meals a day, we are in a constant state of digestion, which requires energy. Energy is required for the peristaltic action of moving the food along the digestive tract, maintaining the balance between the acidity of the stomach and the alkalinity of the body, and to produce the massive amounts of digestive enzymes to unlock the nutrients from the food for absorption. If each organ (salivary glands, stomach, pancreas, and gall bladder) secretes sufficient digestive enzymes, then digestion and absorption will progress efficiently. Maintaining a proper functioning digestive system is directly related to overall health and well-being. Poor gastrointestinal function will place a strain on the other systems as the body compensates for the imbalance that has been created. Unfortunately, modern society tends to be an overwhelming factor of increasing the demands of our digestive system. For example, food that has not been properly chewed will place a burden down the gastrointestinal tract producing indigestion and malabsorption of vital nutrition. The undigested food can decompose in the intestines causing the “un-beneficial” bacteria to multiply and weaken our immune system.

Why Do We Need So Many Digestive Enzymes?

Each enzyme has its own particular function. Many different enzymes are needed to break down the many different substances found in foods and for numerous cellular reactions involved with digestion and absorption.

The good news is that eating fresh raw-foods, which naturally contain enzymes, will support good digestion and absorption. Generally, the fresher the raw fruits and vegetables, the more enzymes they have. Additionally, the fresh raw-foods will help create an intestinal environment that allows the “beneficial” bacteria to produce enzymes! Another thought to consider is that raw foods generally require more chewing action. Chewing stimulates the salivary glands in our mouth to secrete saliva, which starts the digestive process. The minimum number of times to chew is 32. Why 32?? That’s how many teeth (including wisdom teeth) we have in our mouth!

Incorporating Those Vital Veggies

A simple tomato and spinach salad is one way to add fresh raw foods into our day. The ingredients you will need are your favorite tomatoes, an onion of your choice, baby spinach, olive oil, white wine vinegar, salt & pepper, and some fresh spices of your choice such as oregano, basil, parsley, cilantro, rosemary, and garlic. The tomatoes and onion will need to be chopped. The olive oil, vinegar, spices, salt & pepper can be whisked together in a bowl—this will be the dressing for the tomatoes, baby spinach, and onion. If you wish to, you may like to try some fresh goat cheese with the salad.

Enjoy and don’t forget to chew 32 times! ;-)

Cindy Azevedo, ND Student, University of Bridgeport

Life without digestive enzymes… is this possible?

2011-04-18T07:48:00.000-07:00

By Stacy Mobley, MPH, ND Student (SCNM)

Without question, every process in our body requires enzymes. Most enzymes are obtained through our diet as the body does not produce all the enzymes necessary. We humans need enzymes to survive!

Since most of our digestive enzymes are present in foods, this makes our diet a very important topic. Most foods contain the enzymes that are needed for the human body to process all of the nutrients that it possesses. When certain foods are processed, they can be stripped of these very precious and crucial enzymes. Enzymes are tough, but there is only so much heat, chemicals and preservatives they can bear before they go caput.

The condition and quality of our soil today is another story. The soil is no longer providing enough nutrients for the plant to produce and house enough of these important enzymes.

Bloating, eczema, constipation and heartburn are just a sample of the issues caused by digestive enzyme deficiency. Common allergies and sensitivities are due to the lack of enzymes present in the digestive tract to process all of the macronutrients, proteins, carbohydrates and fats that a body is ingesting on a daily basis. If not processed, sitting in the digestive tract can cause irritation or the immune system may begin to attack these unprocessed “irritants,” triggering an allergic reaction.

While you don’t want to miss out on those nutrients, if the food is not digested (processed) then it will eventually be eliminated. Those great vitamins, minerals, and other great support for the body literally goes to waste. Fermented foods are great, just not when it is fermenting in your tummy.

Food that provide a quick source of digestive enzymes:

· Raw organic foods

· Sprouted grains and seeds and other green power foods (spirulina, alfalfa, etc.)

· Sea vegetables (kelp, sea weed)

· Fruits are great sources as well (Pineapples, papaya, bananas, etc)

Due to the processing of our food, daily stress, and lack of a proper diet, a daily digestive enzyme supplement is helpful for everyone. The older we get the fewer enzymes our body produces. This is where a good balance of diet and supplementation is extremely beneficial.

Care for yourself and Care for children in need…

2011-03-30T12:43:00.000-07:00

By Laura Firetag, ND Student, Bastyr University
While I usually write about interesting research, I would like to take the opportunity this month to blog about something very exciting that involves several of my friends here at Bastyr University. During spring break over 20 members of the Naturopaths Without Borders club at Bastyr University will be traveling to Haiti to provide healthcare to the people who are still suffering after the earthquake that occurred over one year ago. The naturopathic and midwifery students will be working at the MamaBaby Haiti naturopathic clinic in Northern Haiti near Cap Haitien. According to their website, MamaBaby Haiti ‘staff(s) and maintain(s) a free standing birth center and health clinic.. (that) ..serve(s) as a safe and clean place for women to come for free quality health care from midwives and naturopathic doctors. We provide prenatal, birth, postpartum, and pediatric care, as well as education and other life-saving services. We provide care 24/7. Women come to the clinic weekly for prenatal care and children and families show up for needed healthcare. We also go to surrounding villages weekly to provide prenatal care and village healthcare for families. We teach mothers and families about prenatal health and nutrition, hygiene, childbirth education, breastfeeding education with the goal of exclusive breastfeeding for a minimum of one year, contraception methods, and sustainable living (including herbal health remedies, gardening and raising chickens). We have started a garden at our birth center that will be used as an example for gardening fruits, vegetables and medicinal herbs. We collaborate with Haitian midwives and midwifery students to reduce the maternal, fetal and neonatal mortality rate in Haiti. We feel we will all benefit from learning from each other and serving the women together in safe and gentle birth.’

My friends sent out emails requesting donations for their trip which I forwarded to Innate Response Formulas. Innate was very generous and put together a program called ‘Care for Care’ during the month of February. Innate donated a bottle of their ‘Kids’ Multi’ for EVERY supplement purchased by Bastyr students. I was able to send nearly EIGHTY bottles to Haiti with the Bastyr brigade because Innate Response Formulas donated an extra fifty bottles of multivitamins. I am grateful for the brave physicians who are staffing the clinic in Haiti, I am grateful for the amazing Bastyr students who are spending their spring breaks learning to take care of the suffering and I am also grateful that I work for such a kind and generous company. If you want to learn more about NWB or MamaBaby Haiti, please follow the links below:

http://www.mamababyhaiti.org/who-we-are/

https://www.facebook.com/pages/MamaBaby-Haiti/108573992531779?ref=ts

http://www.ndwb.org/index.html

https://www.facebook.com/pages/Naturopaths-Without-Borders-Bastyr-U/106291222773664?ref=ts

https://www.facebook.com/pages/Naturopaths-Without-Borders/332617775074

Digesting the Facts About Digestive Enzymes

2011-03-16T12:14:00.000-07:00

By Karen Brothers, ND student, NCNM

Do you remember learning about enzymes in school? Your textbooks stated that they are proteins in our bodies’ cells that can cause or catalyze (accelerate) biochemical reactions by lowering the activation energy required for the reaction to occur. Your teacher likely emphasized that they act on substrates to create products, but they are not used up or altered by the reaction. And you probably answered a test question or two demonstrating your knowledge of their sensitivity to temperature, chemical environment, and concentration of substrate. Sound familiar?

All of our bodies’ cells make the enzymes we need to perform the basic metabolic functions of producing energy, removing wastes, and repairing cell structures. However, for these functions to occur, we need to unlock the nutrients in our food through digestion. Specialized enzymes, called digestive enzymes, break down our food into its nutrient components that our bodies can absorb.

Digestive enzymes are produced throughout our gastrointestinal system, from the mouth (in saliva) to the stomach, pancreas, and intestines. We also ingest digestive enzymes in the food that we eat, particularly in raw foods. No matter the source, digestive enzymes are classified based on their substrates, i.e., the macromolecules on which they act: Proteases and peptidases break down proteins into amino acids. Lipases split fat molecules into fatty acids and glycerol. Carbohydrases, such as amylase and lactase, break down starches and sugars into simple sugars.

Supplementation of digestive enzymes is big business, as these enzymes have several therapeutic uses. For cases of indigestion, they can augment the digestive enzymes that we eat and that our digestive system makes. They also can serve as replacement therapy in conditions such as pancreatitis, gastric bypass surgery, or other gastrointestinal surgeries in which the functional capacity of the organs and tissues that secrete the enzymes is diminished or disrupted. A third use is to calm inflammation caused by chronic disease, surgeries, or injuries; to be effective in this regard, the enzymes should be taken away from food.

Before you run out to purchase digestive enzymes, be sure to determine your health needs. Which enzymes do you need? How often do you need them? Occasional or temporary use for indigestion or inflammation may be fine, but consult your physician if you find that you need them regularly or if you’ve recently experienced a major gastrointestinal illness or surgery that may affect your body’s ability to produce them.

New Research links Probiotics with Chronic Fatigue Syndrome

2011-02-22T08:00:00.000-08:00

By Laura Firetag, ND Student, Bastyr University

It seems like researchers are constantly discovering new ways in which our symbiotic gut flora support us every day. I recently stumbled upon an interesting review article that was published in October in the Journal Nutrition & Metabolism. We might be able to add prevention of chronic fatigue syndrome (CFS) to the list of the benefits associated with probiotic supplementation in the future. CFS is a debilitating condition whose pathophysiology is under intense research as it is not yet well understood. It is a clinical condition that affects up to 4 million people in the United States. CFS is defined by the International CFS Study Group as ‘chronic fatigue of at least 6 months duration, which is accompanied by various rheumatologic, infectious and neuropsychiatric symptoms.’ The diagnosis of CFS is quite problematic since, as of right now, no definitive biological markers specific to the disease exist. Over the past decade, doctors and research scientists have taken note of a correlation between CFS and gut dysfunction as numerous CFS patients are, in fact, also diagnosed with irritable bowel syndrome (IBS). CFS patients are also quite likely to have several debilitating co-existing symptoms such as headaches, myalgia, arthralgia, cognitive difficulties, impaired memory, difficulty concentrating, depression and anxiety.

The authors of the review conclude that ‘the high frequency of comorbidities in CFS suggests that the underlying pathophysiological mechanisms cannot be confined to an organ (e.g., the brain) but rather must involve an integrating system or mechanism such as the brain-gut axis and the autonomic nervous system.’

The authors of the review also declare that ‘evidence for a synergism between aberrant gut microbiota, mucosal barrier dysfunction and altered mucosal immunity contributing to the disorder’s pathogenesis has begun to evolve.’

The research is showing that patients with CFS definitively have altered gut microorganisms. They specifically tend to have ‘lower levels of Bifidobacteria and higher levels of aerobic bacteria.’ Probiotics in general benefit the intestinal mucosa by several mechanisms such as inhibition of the ability of pathogens to adhere to the mucosa, improvement of the barrier function of the epithelium via tightening of the interepithelial junctions, regulation of intraluminal fermentation and alteration of the immune function of the host. Future research will eventually determine if the dysbiosis occurs before or after a patient has CFS. The authors of this review do present an intriguing idea and one study has surprisingly shown that Bifidobacterium infantis boosted serotonin levels and significantly improved anxiety scores among CFS patients supplemented. This recent study and the fact that CFS patients do have altered gut flora makes me hopeful that probiotic supplementation could one day be an effective intervention (or even prevention) for patients suffering with CFS

Lakhan and Kirchgessner. Nutrition & Metabolism. 2010, 7:79.

What is Vitamin C without the orange?

2011-02-17T07:52:00.000-08:00

Did you know the average food likely contains over 5000 phytonutrients? Learn more about the clinical significance of sourcing from raw foods...

Lovingness includes you, too!

2011-02-14T07:50:00.000-08:00

By Stacy Mobley, MPH, ND Student (SCNM)

Today is a perfect reminder to take time to love you!

Life is the greatest gift that can be given; and that includes you!

The more advanced society becomes, the less time we seem to have to nurture our mind, spirit, body, and emotions. In today’s world, we have to schedule relaxation time! Why can’t we advance and relax?!

As a doctoral student of naturopathic medicine I am keenly aware that whether we like it or not, there will always be exactly 24 hours in one day. We cannot change this but we can definitely change how we use those precious 1,440 minutes.

The basics are essential; a sound diet and quality supplementation can help us maintain wellness during those stressful and busy times in our lives. Adrenal support is a biggie here! Sleep is another important factor; as this is our time to heal.

This month is dedicated to expressing love and gratitude to others, so why not yourself?

Here is a simple list of things you won’t regret taking action on.

Which one speaks to you most?

Spend time with those you love. Even if it is only 10 mins
Get some sunlight
Call those people are your “to call” list
Take a deep breath and simply do nothing
Take a walk around the park or a jog around the city.
Finish that book.
Give a hug and be open to receive a hug.
Smile! For no reason at all.
If you didn't smile yet, please do before proceeding... :-)
Laugh.
Take your pet for walk.
Take your kids or ask your significant other to stroll with you!
Spend some time at your favorite local spot
Watch your favorite show.
Ride your bike or roller skate.
Cook your favorite dish!
Breathe. Hardly anyone take deep breaths anymore. No time to be shallow!

As Physicians, Practitioners and medical students, we spend so much time taking care of our patients, family, and friends that we too easily neglect ourselves. Promise yourself, one activity a week that says, “I love me.” The happier we are, the more productive we will be for those who need us most.

Happy Valentine’s Day!

Good Things to Know About Good Flora

2011-02-07T13:01:00.000-08:00

By Karen Brothers, ND student, NCNM

Probiotics are receiving lots of attention in health-related research and in the food and supplement industries. You’ve likely read about them in the news or even heard about them in television commercials for yogurt or digestive health supplements. So why all of the buzz about probiotics?

According to the World Health Organization and the Food and Agriculture Organization of the United Nations, probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.” It is estimated the human digestive tract contains 400 different types of probiotic microorganisms (also known as gut flora), most of which are bacteria from either the Lactobacillus or Bifidobacterium groups, while others are yeast such as Saccharomyces cerevisiae. But what health benefits are we talking about here?

Probiotics inhibit the growth of harmful bacteria, promote good digestion, and increase our bodies’ ability to resist infection. Research has provided favorable results for the use of probiotics in the treatment of specific conditions, including diarrhea (even when caused by antibiotics), infections of the urinary tract and female genital tract, irritable bowel syndrome, inflammatory bowel disease (Crohn’s disease and ulcerative colitis), bladder cancer, atopic dermatitis, tooth decay and periodontal disease, and infections with Helicobacter pylori (the bacteria associated with most ulcers and chronic inflammation of the stomach). Probiotics may also reduce the symptoms associated with lactose intolerance, hay fever, food allergies, and colic.

With so many potential benefits, you’re probably ready to add probiotics to your current supplement regimen (if you haven’t already). But before you make your purchase, consider these points:

Determine your health needs. Some varieties (known as strains) work better for certain conditions than for others. For example, Lactobacillus reuteri works well for intestinal or respiratory infections in infants, while Bifidobacterium infantis has been shown to be effective against irritable bowel syndrome.
Read the research. The volume of scientific research on probiotics is growing and much is readily available online through trusted sources such as PubMed or the National Center for Complementary and Alternative Medicine. Even online searches of news articles about probiotics can point to you to research studies. Such research can provide insight as to which probiotic strain or combination of strains will be most effective for your health needs.
Read the labels. The label of your probiotic supplement should list the strains, the number of live microorganisms, and the expiration date. It should also indicate if refrigeration is required to maintain the potency.
Prebiotics. Prebiotics are indigestible food ingredients that support the growth and activity of gut flora. Fructooligosaccharides (FOS) are common prebiotics. Some supplements combine prebiotics with probiotics to help establish the probiotics in the digestive tract; however, for some people, prebiotics can cause digestive upset.
Consider the packaging. The packaging should protect the probiotics from environmental factors such as light, heat, moisture, and oxygen. Dark glass bottles, rubber caps under the bottle’s screw top, and individually packaged servings in foil sachets are good protective options.
Review the manufacturer’s quality control measures. This a given for all supplements you buy. For more on this topic, see an earlier blog entry: Choosing Supplements – Supplement Quality.

With this information in mind, you can make a well-informed decision about your use of probiotic supplementation.

References

Agin, Katie. “Probiotics: Linking Gut Health to Whole-Body Care.” Whole Foods Magazine, http://www.wholefoodsmagazineonline.com/supplements/features/probiotics-linking-gut-health-whole-body-care-0.
The Environmental Illness Resource. “Probiotics and Prebiotics.”
http://www.ei-resource.org/treatment-options/treatment-information/probiotics-and-prebiotics/
Medical News Today. “Gastroenterologist Offers Tips For Choosing a Probiotic.”
http://www.medicalnewstoday.com/articles/114571.php.
National Center for Complementary and Alternative Medicine. “An Introduction to Probiotics.” http://nccam.nih.gov/health/probiotics/introduction.htm.
Vitasearch Vitamin Guide. “Probiotics.” http://www.healthnotes.info/qs_db/healthnotes.cfm?contentid=2901004.
WebMD. Digestive Disorders Health Center, “Probiotics – Topic Overview.”
http://www.webmd.com/digestive-disorders/tc/probiotics-topic-overview?print=true#

10 Days of probiotics has a big impact on liver health!

2011-02-06T18:13:00.000-08:00

In a recent study published in Medical Archives, investigators report significant findings across numerous indicators suggesting supplementation with a multi-strain mix of beneficial microflora improves liver function in pre and postoperative conditions. Specifically, Rifatbegovic, et al, tracked a number of biomarkers assessing the influence of probiotics in patients who underwent hepatic resection with HCC in cirrhosis. Their study included 120 patients (60 receiving treatment, 60 control) who were selected for surgery in University hospitals in Tuzla, Maribor and Strasbourg. Treatment included three days of supplementation preoperatively and seven days of oral supplementation postoperatively.

Rifatbegovic, et al, outlined several key areas to assess: liver function recovery, immune response, inflammation in the early postoperative period, intraoperative risks, type and frequency of intraoperative and postoperative complications, morality, and other factors. Serum analysis yielded significant findings: AST, ALT, GGT, ALP, total bilirubin, and conjugated bilirubin were all significantly lower in patients using probiotics at postoperative days seven and fourteen. Beyond their lab analysis of biomarkers, researchers also observed statistically significant differences in postoperative complications, mortality and survival rates; all were lowered in patients taking probiotics.

One of the most significant findings in this study, assert Rifatbegovic et al, is the preoperative influence of beneficial flora, the “conclusion that preoperative use of probiotics improves the result of resection of the tumor in the liver and enhances the effect of cell activity during treatment.” In all, researchers report that probiotic use in this clinical context improves liver function recover, enhances immune response in critical early postoperative periods and positively influences clinical outcomes. Given the diverse array of statistically significant findings in this study, further research is warranted into the potential applications of probiotic treatment in liver disease.

Study: Rifatbegovic, Z., et al, Med Arh, 2010; 64(4)

Healthy flora outnumber all the cells in our body - for good reason!

2011-02-01T14:06:00.000-08:00

By Cindy Azevedo, ND Student, UB

You may have heard that there are more bacteria in our gut than living cells in our body!

This statement speaks to the magnitude of importance of a healthy supply of beneficial bacteria. These so called “friendly” bacteria should ideally make up most (about 3/4) of our flora population in our intestinal tract. Yet, the unhealthy Standard American Diet (SAD) of processed foods and increasingly toxic exposures creates a dysbiotic imbalance. Other factors that further lead to dysbiosis are chronic emotional and physical stress (this is a biggie!), antibiotics, oral contraceptives, anabolic steroid drugs, cortisone, herbicides, pesticides, insecticides, and fungicides. Common symptoms of an imbalance of bacteria in the intestinal tract include: Chronic Fatigue Syndrome, flatulence, indigestion, IBSand IBD, stomach and duodenal ulcers, malabsorption, diarrhea and constipation, skin conditions such as acne, eczema, and psoriasis, bad breath, and poor immunity.

The beneficial effects of friendly flora from fermented foods go way beyond the intestines. Friendly bacteria strengthen our immune system and digestive system in part by preventing oxidative damage and inflammation. Our friendly probiotic population prevents infections from unhealthy overgrowth of Candida albicans, viruses, and “unhealthy” bacteria. They also stimulate the immune system by promoting immunoglobulin production. A healthy supply of good flora supports the nutrient bioavailability and assimilation of many B vitamins and minerals such as calcium, iron, zinc, copper, magnesium, and phosphorus.

Our friendly flora also have an important role in manufacturing vitamin K. Specifically, in our intestines, the friendly probiotics convert vitamin K1 (phylloquinone-from deep green vegetables) to a more biologically active form K2 (menaquinone). This conversion is important in aiding calcium into our 200+ bones by activating the production of important proteins called osteocalcin and calcitonin, both essential in bone formation. With a deficiency of K2, the calcium may end up being deposited into soft tissues like the arteries, heart, and brain rather than to build bone.

The most commonly consumed probiotic food is yogurt. Yogurt is simply milk that has been curdled. Actually, the consumption of “sour milk” has been noted in the Old Testament (Genesis 18:8) and in B.C. Roman times to treat gastroenteritis. Typically, yogurt is made by homogenized milk that is inoculated with beneficial bacterial cultures and warmed in an incubator to allow the lactose to turn into lactic acid. The lactic acid is what thickens the yogurt and gives plain yogurt its characteristic tart flavor. The fermentation process is similar to how beer, wine, and cheese are made. It is the beneficial bacteria that do the amazing work job transforming milk to yogurt.

For those that find themselves intolerant to lactose, you may find that you can tolerate yogurt. It is the probiotics in yogurt that digest the lactose in dairy products for you, helping to relieve lactose intolerance. On a personal note, I am intolerant to milk and for the most part, avoid it. Well, this summer I had the opportunity to drink warm fresh raw milk without suffering any GI upset. Amazing!! My source was from a healthy grass-fed, and happy free-range cow that got plenty of clean air, clean water, and good sunlight. I definitely cannot deny the beneficial effects of probiotics and enzymes. {The proof is in the photo. That is me enjoying raw milk!}

When purchasing yogurt, make sure that the label does mention “live active cultures”. Beware of labeling that indicates “heat treated after culturing”. This simply means that the beneficial bacteria are not alive! They have been killed and you lose the benefits of those “live active cultures”. Another thing to keep in mind is that, the more beneficial cultures listed, the better. Some cultures that may be listed are: L. acidophilus, S. thermophilus, L. bulgaricus, B. bifidus, L. casei, and L. reuteri. Take your time with checking the labels to get the most benefits out of your yogurt purchase!

For this blog, I decided to keep it informative and simple. Organic plain “whole-fat” (not low-fat or non fat) yogurt is my personal preference. It has less sugar, and less fillers without the exposure to antibiotics or hormones. It is a good easy source of good fat and protein for breakfast-in-a-rush. And you can get creative with mixing and matching toppings to create your own flavor!! Plain yogurt is no longer “boring”!

Some topping ideas are:
• blueberries, rasberries, cranberries, cherries, bananas, mango
• walnuts, pecans, almonds, cashews, brazil nuts, pistachio
• dried coconut
• wheat germ, ground flaxseed
• oats
• sunflower seeds, pumpkin seeds
• blackstrap molasses, maple syrup, raw honey
• raisins, dates, figs, apricots
• cinnamon, nutmeg
• mint leaves
• bittersweet chocolate
• lemon zest

Enjoying yogurt can be personal, exciting, fun, and healthy!

References:
Graci, S, Rao, L, & DeMarco, C. (2006). The Bone-Building Solution. Mississauga, Ontario: Wiley.
Pratt, S, & Matthews, K. (2003). Superfoods Rx: Fourteen Foods That Will Change Your Life. New York, NY: William Morrow.

Thyroid Function and Heart Health: A Look at The Research

2011-01-24T07:15:00.000-08:00

By Laura Firetag, ND Student, Bastyr University

Learning human physiology over the many years of my academic career has taught me that when one process changes in the body, it always affects many other processes. Adept clinicians know this is especially true of the thyroid gland.

Apparently, a slight change in thyroid function might have a profound effect on our vascular system. While research has documented a clear correlation between subclinical hypothyroidism, hypercholesterolemia and atherosclerosis, research has yet to find a clear connection between subclinical hypothyroidism and coronary heart disease. Both hypercholesterolemia and atherosclerosis are risk factors for coronary heart disease so it makes sense that if a patient has subclinical hypothyroidism they should also be more likely to have coronary disease (CHD) since they are more likely to have the risk factors associated with CHD.

In order to explore the potential correlation, several doctors formed the Thyroid Studies Collaboration and recently published a study-level meta-analysis of prospective cohort studies that measured TSH and T4 levels in participants as well as total mortality and CHD outcomes. The definition of subclinical hypothyroidism itself is somewhat controversial and the collaborators decided to use the definition from the Cardiovascular Health Study. They defined subclinical hypothyroidism as a serum TSH level of 4.5mIU/L to 19.9mIU/L with a normal thyroxine (T4) concentration. The outcomes that were measured included CHD events, CHD mortality and total mortality. After statistical analysis, the Thyroid Studies Collaboration determined that subclinical hypothyroidism was associated with an increased risk of CHD events and CHD mortality but not of total mortality in those patients with higher TSH levels. There was an especially significant increase in CHD risk in patients with TSH levels of 10mlIU/L or more. The correlation remained significant even after the data was adjusted for traditional cardiovascular risk factors.

Based on the results of this meta-analysis, it is easy to conclude that everyone who has a TSH level of 10mlIU/L or more should be treated as though they have hypothyroidism. Unfortunately, the only way to be certain that treating subclinical hypothyroidism is beneficial is to conduct an appropriately powered, well designed double-blind placebo-controlled randomized clinical trial and measure outcome. Subclinical hypothyroidism is quite common; as a doctoral student of naturopathic medicine I hope such a study design is currently underway to assist future clinicians in arriving at a more definitive answer for their patients.

The authors do mention a couple of studies that hint that subclinical hypothyroidism should be taken more seriously. Apparently, ‘one randomized controlled trial has shown benefits with thyroxine treatment of subclinical hypothyroidism on intima-media thickness and another has shown benefits with thyroxine treatment of subclinical hypothyroidism on brachial artery endothelial dysfunction.’

Even if research has yet to definitively show that subclinical hypothyroidism should be treated, it is important that you and your patients get the whole food nutrition necessary for optimal thyroid function. There are also several botanicals that are known to gently support the thyroid gland without creating any physiological imbalances. By supporting your thyroid, you just might also be supporting your heart!!

JAMA. 2010;304(12):1365-1374.

Phenolic Synergy in Oranges - Fascinating New Research!

2011-01-21T09:36:00.000-08:00

Multiple combinations of phenolic compounds in oranges tend to increase antioxidant capacity, suggests recent study...

In a recent study published in the Journal of Food Science, researchers sought to analyze the antioxidant activity and interactions of multiple phenolic compounds in navel oranges (Citrus sinensis). Freeman et al., cite other research findings in the literature noting that while individual phenolic compounds have a high antioxidant capacity, the antioxidant activity of whole fruit has been observed to be higher than any one individual compound at concentrations found in fruit. The difference, they note, may be due to the total influence of multiple compounds in fruit at low concentrations, unidentified compounds or “synergistic interactions between phenolic compounds.”

Freeman, et al., write that the potential additive or synergistic pharmacological influence of multiple compounds within a food is described in the literature as “endointeractions,” while “exointeractions” are interactions among unrelated plant components (i.e. food compounds from different foods) and/or drugs. In this study they hypothesized that “by starting with the individual phenolic antioxidants at the concentration found in a specific fruit, synergism could be demonstrated using only endointeractions.”

Freeman et al., prepared mixtures of 2, 3 and 4 phenolic compounds found in navel oranges; these included chlorogenic acid, hesperidin, luteolin,myricetin, naringenin, p-coumaric acid, and quercetin. They quantified the antioxidant capacities of each mixture using the Oxygen Radical Absorbance Capacity (ORAC) assay.

Overall, it was observed that several combinations of 2, 3 and 4 compounds yielded a significantly higher antioxidant capacity when compared to individual compounds. Notably, despite predictions, any combination past 3 did not progressively increase total antioxidant capacity. In all, the synergism of 5 combinations of 3 compounds increased the total ORAC, as did all but one combination of 2 compounds; one combination of 2 compounds actually diminished antioxidant capacity.

Freeman et al., presented a multifaceted model to best explain their results which focused, in part, on the presence or absence of functional catechol groups in phenolic compounds. Despite the soundness of their model to explain their findings they acknowledged several limitations of their study, such as the fact that only a few compounds from oranges were studied (there are hundreds more), no direct comparison was made to the orange as a whole and only one assay was employed. However, proving their hypothesis of synergism among phenolic compounds to be true, Freeman et al., assert that further study in this area is warranted.

Study: Freeman, B.L., Journal of Food Science, Vol. 75, Nr. 6, (2010)

Carrots, Oranges, and Saccharomyces cerevisiae?

2011-01-19T19:44:00.000-08:00

By Karen Brothers, ND student, NCNM

You’ve likely heard about whole food supplements and know that they contain 100 percent whole food. When you take them, you ingest the individual vitamins and minerals contained in the whole food as well as the food’s vital phytochemicals and cofactors that enhance the body’s ability to utilize those nutrients. If you’ve read the label of a whole food supplement, you’ve seen food names such as carrots, oranges, blueberries, brown rice, and broccoli. But it’s very likely that you’ve also seen a less familiar name in the list of ingredients: Saccharomyces cerevisiae.

Saccharomyces cerevisiae is a species of yeast whose various strains have been used in baking and brewing throughout history. It is one of the most thoroughly researched microorganisms in cell biology. Because a yeast cell’s structure and functions are very similar to those of a human cell, it is an extremely valuable model for understanding how human cells work.

Nutritionally, Saccharomyces cerevisiae has great value on its own. It provides protein and B-vitamins that our bodies can effectively absorb and utilize, and it as acts as a probiotic, maintaining good bacteria in our gut that help with overall digestive function and support our immune systems. In addition, it is non-pathogenic and non-allergenic. But there’s more.

Have you ever wondered how all of the goodness of whole foods can be packed into pill form? Some foods, such as carrots and berries, can be crushed, dried, and added to pills, and our bodies absorb and utilize their nutrients just as if we had eaten whole carrots or handfuls of berries. But what about minerals, which are not easily absorbed or utilized in their pure forms? Saccharomyces cerevisiae is the answer.

Saccharomyces cerevisiae cells are grown in a liquid growth medium in a large fermenter. The medium (think of a nutrient-rich broth) contains the desired minerals and other micronutrients at desired concentrations. As the cells grow and divide, they absorb the minerals and other nutrients in the medium, yielding a nutrient-rich biomass or food concentrate. This food concentrate can be crushed, dried, and added to pills just as carrots and berries are. And just like carrots and berries, the food concentrate is 100 percent whole food.

So the next time you read the label of a whole food supplement, the name Saccharomyces cerevisiae will be a bit more familiar to you and may remind you of just how beneficial saccharomyces cerevisiae can be.

References:
Passwater, RA. Nutritional Yeasts and Yeastophobia: An interview with Dr Seymour Pomper.
Whole Foods magazine. June 1999.
Passwater, RA. Nutritional Yeasts and Yeastophobia, Part 2: An Interview with Dr. Jack D. Sobel. Whole Foods magazine. July 1999.
Angier, NA, A stupid cell with all the answers., Discover, 1986, 7(11), 70-83.

Get some culture... in a glass... in a bowl.

2011-01-17T12:53:00.000-08:00

By Stacy Mobley, MPH, ND Student (SCNM)

Holistic practitioners understand a key factor underlying optimal nutrition absorption, decreasing inflammation, healthy skin, immune system function and abundant energy is balanced gut flora.

Aside from quality probiotic supplements used in clinical contexts where else might one turn for beneficial gut flora?The next time you decide to have a drink or grab lunch, think about adding one of these dishes/drinks below.

This is by no means a comprehensive list of probiotic containing foods/drinks, but definitely a great start, and an easy list to pass along to others:

Kombucha: A Russian fermented tea packed with antimicrobial and antioxidant properties. It is said to increase energy, decrease liver toxicity, and provide lots of vitamin B.

Wara: A milk-like fermented drink well known in Africa (Nigeria) for its ability to prevent diarrhea and constipation. It is packed with eight strains of Lactobacillus. It also inhibits Listeria monocytogenes, Listeria innocua, Clostridium butyricum, Clostridium perfringns, Bacillis cereus and S. aureus.

Miso: the result of fermenting soybean, brown rice, or another grain with koji. This tan to brown paste can be used to make soup or as a spread on crackers or other foods. It is naturally high in Zinc, Manganese, copper and Vitamin B. It is also a source of protein.

Kefir: This lactose free “milk-like” drink contains anti tumor and anti inflammatory properties via kefiran, a soluble polysaccharide. It has been known to reduce blood pressure, cholesterol and blood sugar levels. It is made by adding kefir grains to cow, goat, sheep, coconut, rice, or soy milk. There is even a way to make water kefir!

Kimchi: a Korean dish made from Chinese cabbage, carrots, peppers, and other ingredients contain not only lactobacillus kimchii but a high dose of beta carotene, calcium, iron and vitamins A, B, and C.

Natto: fermented soybean, a Japanese breakfast dish that contains a healthy dose of plant protein! It also contains lots of Vitamin K and an enzyme, nattokinase that is known to break down blood clots.

Sauerkraut: A high source of Vitamin C and digestive enzymes. It is made by fermenting cabbage and salt. This dish, like the others listed, can be used in a variety of ways. It is best known in the West as a hot dog condiment.

Tempeh: This protein packed Indonesian delight is made from fermented soybean using a fungus called rhizopus oligosporus. These nutty patties can be used in stir fry, as meatless burgers, or simply eaten as a side dish to a yummy soup. It contains a natural antibiotic (heat resistant, may I add) that can fight certain bacteria like S. aureus, which can cause pneumonia and sepsis!

Vitamin D from food good for the brain!

2011-01-11T17:10:00.000-08:00

Vitamin D intake from food may prevent or improve cognitive function

In this large population-based study recently published in Neurology, researchers highlight a growing interest in the literature exploring the role of vitamin D as a neurosteroid hormone in the nervous system, and its influence in cognitive function and/or neurodysfunction. Investigators note current research suggests that vitamin D supplementation may be especially helpful to deficient elderly patients, possibly maintaining or improving global cognitive function. Because no randomized controlled trials have tested this possibility, the authors of this study suggested that before conducting a supplement drug trial it is important to first assess whether vitamin D from food – and not supplements - could be associated with cognitive performance in the elderly.

Annweiler C. et al “hypothesized that high dietary intake of vitamin D could protect against cognitive decline.” They tested their hypothesis among two groups of older women participating in the Epide´miologie de l’Oste´oporose (EPIDOS) cohort. A total of 5,596 women participated, divided into two groups based on their baseline weekly vitamin D intake from food (inadequate < 35 ug/wk & recommended ≥ 35 ug/wk). Intake was estimated based on a food frequency questionnaire, and cognitive impairment was scored via a validated mental state questionnaire. Sun exposure, season, depression, education, age and many other potential confounders were considered in the statistical analysis. Notably, women were excluded from the study if they consumed vitamin D supplements in the previous 18 months.

Ruling out potential confounders, the central finding of this study was that weekly vitamin D intake from food sources was significantly associated with overall cognitive performance; women with inadequate dietary intakes of vitamin D had a greater prevalence of cognitive impairment. Among several explanations the authors discuss, one explanation of the observed associations between vitamin D intake and cognitive decline may have to do with the nature of food. Citing two other studies, they write, “Nutrition indeed integrates complex interactive effects of many dietary constituents. Nutrients are not consumed in isolation but rather as components of an overall diet, which is precisely considered as a modifiable risk factor for cognitive decline.”

In order to establish causality and accurately determine mechanisms of action Annweiler C. et al encourage prospective nutrition studies and clinical trials “to assess a direct effect of vitamin D intake on cognitive decline.”

Study: Annweiler, C. et al Neurology, 75; 1810-16 (2010)