Most people turn to prescription pain medications because they are exhausted from chronic pain and don’t know where else to turn.

But turning to opioids for relief can have traumatic lifelong ramifications that often result in addiction.

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For starters, opioids cause changes in your brain that can increase your risk of depression. They can affect your memory, too. And the effects may be long-lasting or even permanent. Opiates depress your central nervous system and slow down the electrical activity in your brain, which can lead to disruptions in your circadian rhythm, mood changes, and cognitive decline. Opiate use also promotes bowel dysfunction, endocrine (hormone) disruption, sexual dysfunction, reduced fertility, reduced testosterone in males, and bone disorders.

Many addiction specialists believe pain and hopelessness helped drive the opioid crisis in the U.S.

Once their body experiences the relief offered by prescription opioids, the brain and gut (where the receptor sites are located) become addicted. Doctors can get you hooked on pain medications, but what are they able to do to get you off?

One of the most common ways we experience more pain than we would a generation ago is via accumulated unhealthy fats and other poor food choices in our diet.

Functional Medicine offers hope through individualized health management plans that can last for the rest of your life. Creating together makes lives worth living, and receiving basic disease prevention knowledge, including healthy foods and foundational strategies for chronic-illness reversal, is the goal.

If you are in pain that is bearable, please try these options first, before resorting to prescription painkillers of any kind…

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Foods, spices and supplements to ease your pain:

1. Eliminate or significantly reduce most grains and all “added” sugars (from soda pop, baked goods (cookies, cakes, pastries, and candies) for 90 days. This will lower your insulin and leptin levels and decrease insulin and leptin resistance. These are conditions that are created by poor diet choices over time and lead to excess visceral fat (central obesity, metabolic syndrome, pre-diabetes and diabetes). This will also keep inflammatory prostaglandins in check. For a real-life testimony, read how EHO contributor Margaret Cantwell relieved her arthritis on the paleo (grain-free) diet.
2. Add omega-3 fish oil (3-6 grams) to your daily supplements.
3. Add 5000 IU of quality vitamin D daily. Take with oils or fats for absorption. Vitamin D is a pro-hormone and is used in the functioning of hormones in the body, as well as being crucial to a functioning immune system. Also has cardiovascular and weight-loss benefits.
4. Astaxanthin is one of the most effective fat-soluble antioxidants known and is found in plentiful amounts in krill. It has very potent anti-inflammatory properties and, in many cases, works far more effectively than anti-inflammatory drugs. Higher doses are typically required, and you may need 8 milligrams (mg) or more per day to achieve this benefit. Again, a quality source is crucial.
5. Ginger has potent anti-inflammatory activity and offers pain relief and stomach-settling properties. Fresh ginger works well steeped in boiling water as a tea or grated into vegetable juice.
6. In a study of osteoarthritis patients, those who added 200 mg of curcumin to their daily treatment plan experienced reduced pain and increased mobility. A past study also found that a turmeric extract composed of curcuminoids blocked inflammatory pathways, effectively preventing the overproduction of a protein that triggers swelling and pain.
7. Also known as boswellin or “Indian frankincense,” this herb contains specific active anti-inflammatory ingredients. This works well with many rheumatoid arthritis patients.
8. This enzyme, found in pineapples, is a natural anti-inflammatory. It can be taken in supplement form, but comes naturally by eating the bromelain-rich central stem in fresh pineapple.
9. Evening Primrose, Black Currant, and Borage Oil. These contain the essential fatty acid gamma-linolenic acid (GLA), which helps treat arthritic pain. These oils also have heart-healthy and endocrine-balancing properties.
10. Cayenne Cream. Also called capsaicin cream, this spice comes from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to the brain.
11. Green tea. It’s not only soothing, but this food also contains the highest amount of naturally occurring EGCGs. These catechins are strongly anti-inflammatory.

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Natural treatments to reduce or reverse pain cycles:

Rather than using pain medications (prescription or OTC – “over-the-counter”, or opioids), first consider:

12. Medical cannabis. You will need a prescription for this one… Medicinal qualities also include terpenes and flavonoids. Varieties of cannabis that are very low in THC (tetrahydrocannabinol) – the psychoactive component of marijuana that produces a “stoned” feeling, and high in medicinal CBD are preferred. Medical marijuana is now legal in 28 states. Learn more about the laws in your state at medicalmarijuana.procon.org. Choose those with high cannabinoid (CBD) quantities – cannabidiol (up to 20%) – which function very well as a natural analgesic.
13. Chiropractic treatments are ideal for neuromusculoskeletal pain caused by vertebral joints becoming frozen, hypo- or hypermobile. Low back, mid-back, neck pain, headache management, hip, sacroiliac, and other peripheral joints have responded well to a series of chiropractic adjustments. Qualified chiropractic, osteopathic, and naturopathic physicians are reliable, as they have received extensive training in managing musculoskeletal disorders during their graduate healthcare training, which lasts between four and six years. These health experts have comprehensive training in musculoskeletal management.
14. K-Laser, Class 4 Laser Therapy. Some Chiropractors also provide Class IV Laser (Hot) Therapy. If you suffer from pain due to an injury, arthritis, or other inflammation-based conditions, I’d strongly encourage you to try K-laser therapy. It can be an excellent choice for many painful conditions, including acute injuries. By addressing the underlying cause of the pain, you will no longer need to rely on painkillers. K-Laser is a class 4 infrared laser therapy treatment that helps reduce pain, inflammation, and enhances tissue healing in both hard and soft tissues, including muscles, ligaments, and even bones. The infrared wavelengths used in the K-Laser allow for targeting specific areas of the body and can penetrate deeply to reach areas such as the spine and hips.
15. Research has discovered a clear and effective reduction of pain in the use of acupuncture in the treatment of back, neck and shoulder pain, osteoarthritis, and headaches. Some chiropractors are also trained and licensed to provide acupuncture.
16. A systematic review and meta-analysis published in the journal Pain Medicine included 60 high-quality studies and seven low-quality studies that examined the use of massage for various types of pain, including muscle and bone pain, headaches, deep internal pain, fibromyalgia, and spinal cord pain. The review revealed that massage therapy relieves pain better than getting no treatment at all. When compared to other pain treatments, such as acupuncture and physical therapy, massage therapy has proven beneficial and has few side effects. In addition to relieving pain, massage therapy also improved anxiety and health-related quality of life.
17. Methods such as yoga, acupuncture, exercise, meditation, hot and cold packs and mind-body techniques can also result in astonishing pain relief without any drugs.
18. Grounding – also known as walking barefoot on the earth may also provide a certain measure of pain relief by combating inflammation.

The post 18 prescription-free ways to get pain-free appeared first on Easy Health Options®.

Unless you live a very sheltered life, you are constantly being affected by the toxins in our world. No one escapes this and some are affected environmentally more than others by the air quality in the community you live, the toxins in your workplace, or by the toxins you have purchased at the store and brought into your home for cleaning your house, hair and body.

There are some steps you can take to significantly reduce your exposure within your personal environment. For starters, rely on air filters for home or office to filter dust and particulate matter that is harmful to the lungs out of the air, and seriously consider getting a quality water purifier if you don’t already use one.

Now, the next step is a big one… It’s time to look at what’s in your personal care products.

The average woman uses over 15 toxic personal care products per day (about 6 for men), with roughly 120 chemicals spread out among their contents, many of which are incompletely tested for toxicity.

The worst offenders…

• Synthetic fragrances often contain phthalates, synthetic chemicals commonly used to stabilize fragrances and make plastic more pliable. These are endocrine disrupters—meaning they mimic hormones and may alter genital development.
• Parabens, pervasive in skincare lotions and creams, preserve other ingredients and extend a product’s shelf life. But these antimicrobial chemicals also have hormone-disrupting effects.
• Urea’s have the potential to release formaldehyde in very small amounts and are a primary cause of contact dermatitis.
• 1,4-dioxane, a chemical carcinogen, is created when ingredients are processed with petroleum-derived ethylene oxide. Avoid it by avoiding products with these ingredients: myreth, oleth, laureth(like sodium laureth sulfate), ceteareth (or any other -eth), PEG, polyethylene, polyethylene glycol, polyoxyethylene or oxynol.
• Petrochemicals are derived from crude oil. Petroleum-based ingredients such as petrolatum, mineral oil and paraffin (derived from nonrenewable sources) form a barrier when applied to the skin that does not allow it to breathe and can clog pores.
• MEA/DEA/TEA are “amines” (ammonia compounds) and can form harmful nitrosamines when they come in contact with nitrates (commonly found in processed meats). Used as foaming agents, synthetic stabilizers, and to adjust the pH of cosmetics, they can cause allergic reactions, eye irritation, and dryness of the hair and skin.
• Sulfates, such as sodium lauryl and sodium laureth, are harsh detergents that give cleansers, soaps and shampoos their latherability. Sulfates can cause eye irritation and skin rashes.
• Chemical sunscreens, such as oxybenzone and octyl methoxycinnamate, have been shown to disrupt endocrine activity. Titanium dioxide and zinc oxide are safer alternatives.
• Antibacterial compounds, such as triclosan and chlorphenesin, do not break down in the environment and may contribute to bacterial resistance.
• Synthetic polymers, such as sodium polyacrylate and carbomer, come from petroleum and give viscosity to skincare products. They are highly processed and their manufacture creates toxic by-products.
• Synthetic colors are made from coal tar containing heavy metal salts that may deposit toxins onto the skin, causing skin sensitivity and irritation and are usually labeled as FD&C or D&C, followed by a color and a number.
• Nanos are a new technology with inconclusive but potentially hazardous study results. Research suggests that when tiny nano particles penetrate the skin, they may cause
  cell damage.

Environmental detox solutions

Last week, I introduced you to some foods, herbs and spices that detoxify your body. But we need to take things further…

Preventing toxins involves being conscious of your daily lifestyle choices. It’s possible to regularly consume safe, natural and nutrient rich foods, beverages, supplements, as well as use safe body products.

But developing a higher awareness of your internal and external environments is key. It’s much easier to prevent toxification and maintain a healthy body than attempt to clean up damage that’s already been done. Take these steps…

• Eliminate BPA’s from your environment – water bottles, plastics, cans, receipts, plastic BPA containers. Replace with glass or BPA-FREE (H2O) bottles with lids. Update: There are now cans of food that are BPA-free and are labeled as such.
• Eliminate BPA’s from your body with foods that increase glucuronidation like: Kale, cranberry, green tea
• Increase spices: like turmeric and rosemary
• Consume more organic vegetables, fruits, beans and whole grains
• Moderate intake of: meat, eggs, fish and dairy from clean sources
• Say no to: Sugars, processed foods, artificial sweeteners, MSG, high fructose corn syrup
• Supplement with: 1000mg (1g) potassium citrate after each meal (to increase alkalinity)

Heavy metal detox solutions

This is most effectively done via a family of proteins called Metallothioneins.

These proteins are genetically programmed to be manufactured within virtually all the cells of the body. They bind (through chelation) minerals like lead, mercury, cadmium, aluminum and conduct their exit via stool or urine (requiring a healthy liver, kidney, and gut).

Metallothioneins are high in sulfur-containing amino acids like cysteine found in sulfer-rich foods like eggs, onions, garlic, leeks, and asparagus.

Also use foods rich in soluble fiber like oats or barley (a gluten grain).

DMSA (Dimercaptosuccinic acid) – is also good for pulling mercury out of the body and releasing it into the urine.

Foods that increase the gene expression of metallothioneins include: grapes (with skin), green tea, zinc, the herb Andrographis paniculata, curcumin from turmeric, isohumulones from hops and chlorella.

Finally, consider oral capsules of charcoal to facilitate heavy-metal detox and for prolonged vomiting or diarrhea.

Eliminate – wheat products, caffeine, sugars, Artificial Sweeteners, processed chocolate (sugar), alcohol, synthetic colorings and flavorings, and preservatives.

Include – soluble fiber-rich legumes, limited amounts of lean poultry and fatty fish.

For 2 weeks during your periodic detox (many cleanse and detox every solstice and equinox) include an herbal blend for the liver, gall bladder, kidney, and spleen (which filters the lymph system) and the skin (the largest organ in the body).

Detox Bath

One of the best ways to detox the skin is by taking a detox bath. Here is my formula:

Ingredients:

• Very warm/hot water – fill tub 3/4 full
• 2 cups Epsom salts
• 1/4 cup baking soda
• 10 drops of pure lavender essential oil

Directions: Stir and enjoy your relaxing bath for a minimum of 20 minutes, undisturbed.

The post Detoxing your personal environment appeared first on Easy Health Options®.

They just didn’t believe it and went to great lengths to ridicule those who claimed otherwise. The reason was partly because they didn’t have a controlled substance that would detoxify the body.

The other reason? Science had not yet proven that the body goes through two elaborate detoxification pathways on a daily basis — mostly while you are asleep.

With the myriad of toxins you’re exposed to in modern society, you’re faced with an increasing burden of unnatural substances that invade your body — from pesticides, herbicides and fungicides to air and water pollution, mercury, arsenic and other heavy metals, and the list goes on.

These toxins are stored in your body in a number of ways and can lead to disease. If your goal is to maintain any level of health, it’s time to consider supporting your body in its ability to detox daily…

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Toxins

As toxins go, there are two types… those created inside of us from what we eat (end products of metabolism) or as bacteria grow. These are both examples of endotoxins.

The other type comes in from the outside — exotoxins — like drugs (including prescription pharmaceuticals and over-the-counter) and agricultural chemicals, food additives, household pollutants, contaminants and microbial byproducts.

The upper portion of your gut (stomach and small intestine) is very busy allowing or disallowing foods or foreign substances to cross into your bloodstream. This requires a healthy gut, which in turn requires healthy choices when you eat or drink.

Some toxins are stored in your adipose tissue (fatty tissue) and contribute to an increased toxic load. These non-polar, fat-soluble toxins are only released when the gut is healthy, the detox pathways are functioning and the visceral fat is released to be used as energy — otherwise, it is trapped in fat cells contributing to obesity and illness.

Two phases of detoxification

Toxins are eliminated via Phase I Detoxification Intermediaries (Cytochrome P450 enzymes) and Phase II Conjugation Pathways.

In the first phase, detoxification is facilitated with the help of your gall bladder, liver, kidneys, spleen, lymph system and blood.

Specific nutrients are also integral to this phase and include: vitamins B2, B3, B6, B9 and B12, phospholipids and flavonoids.

Let’s talk about the B vitamins first…

As much as 50 percent of us have trouble metabolizing folate and B vitamins from the foods we eat and may not even know it. That can hinder your detoxification process and lead to other problems as well. If your doctor suspects this, he’ll recommend MTHFR gene mutation test.

If you test positive, you may significantly benefit from using Methylated B9 (Methylfolate) and methylated B12 (Methylcobalamin). These are not very expensive and make a world of difference for those who have one or more MTHFR gene mutations. It’s important to test first, as there are some negative side effects for some who do not have a gene mutation and take methylated B vitamins.

Phospholipids — especially phosphatidylcholine (PC). Consider that at birth up to 90 percent of cellular membranes are made up of PC. As humans age, the percentage of PC in their cellular membranes can decrease to about 10 percent. This is why many supplement for life with this essential phospholipid. Phospholipid membranes provide protection from chemicals and pathogens that mess with the necessary life functions that take place within each cell. These membranes are subject to constant attack from free radicals (oxidants), pathogens, and toxins.

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One of the most common sources of phospholipids is lecithin, which appears naturally in foods like egg yolks, soybeans, sunflower seeds and rapeseed.

Flavonoids are very important in the detox process. Here is a good chart for the best foods sources of flavonoids by their five subgroups:

In the second phase, the liver works other substances that can help make a toxin water-soluble so it can be flushed out of the body. This is what we call the conjugation pathways phase.

The nutrients used in this phase include sulfate, glutathione (from glycine, glutamate, n-acetylcysteine), cysteine, methionine, glucuronic acid, folic acid and B12. Also protective vitamins and plant derivatives include carotenes (vitamin A), ascorbic acid (vitamin C), calcium ascorbate, and tocopherols (vitamin E from mixed tocopherols or tocotrienols. Minerals include selenium, copper, zinc, manganese, iron and magnesium.

Herbs and spices that can be helpful for this detox phase include:

• Kudzu — great for detoxifying the liver can be found online from Swanson’s: 500 mg 60 capsules for only $2.00.
• Silymarin (milk thistle) — great also for detoxifying the liver.
• Green tea (catechins) — high content of EGCG’s (an antioxidant). Great for detox daily.
• Turmeric (curcumin) — use with black pepper and coconut oil to optimize benefits.
• Cruciferous vegetables (glucosinolates) like broccoli, brussels sprouts, cauliflower, cabbage, garlic and onions. Use them daily.
• Red grapes and Spanish peanuts (resveratrol in the skins in both)
• Watercress and pomegranate (ellagic acid)
• Eggs (Sulfate), whey (complete protein), fish (omega-3 oils, protein)
• Hops (humulones) and dandelion leaf root powder — very inexpensive. Just use two pinches each evening in food or in tea.
• Cilantro, parsley, alfalfa and chlorella (blue-green algae) are extremely powerful chemical and heavy metal chelators. You can juice these, include them in salads, and/or mix powdered forms (especially chlorella — up to 1 Tbs/day) into water or smoothie for a quick and effective dose.

Supplements that assist with detox include I3C (indole-3 carbinol), sulforaphane and CoQ10. IC3 found in foods like cabbage and broccoli, is converted in the stomach to several compounds, including diindolylmethane (DIM). I3C and DIM are antioxidants and potent stimulators of natural detoxifying enzymes in the body.

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There are a series of blood tests that have been used as the status quo by doctors for over 40 years. Modern medicine has been taught to use the same old lab tests as they predictably can show how to get patients to become dependent upon long-term use of beta blockers, statins, diabetes medications, insulin use, antibiotics, antacids, sleeping pills and pain pills.

Chances are if you have ever had your blood drawn for lab work, these tests have been performed…  and unless your results were way out of line with the “normal range,” your results probably turned up “negative.” No big deal, right?

Usually the typical tests doctors order give little or no new information about the subtle changes involved in most chronic illness.

Further, there is no correlation between classic early symptoms of chronic illness like fatigue, brain fog, digestive discomfort (diarrhea, constipation, bloating, gas, feeling of partial emptying of stools), mood disorder and low libido.

Could your heart attack or stroke risk be high, even with regular lipid panel test findings? Could you have one or more unidentified chronic illnesses, such as hypothyroidism, early stages of dementia, and hormone imbalances and not know it because the newer, more specific and sensitive tests were not performed?

Shockingly, nearly two-thirds of all adults in America are suffering with one or more chronic illnesses; including being at risk for pre-diabetes — and sharing the same quadrupled level of risk as those with diabetes for: heart attack, stroke, cancer, and dementia.

This is much like being told your vehicle is five quarts low.

So what exactly are the new lab tests used to determine chronic illness? Are these newer, more recent tests with heightened specificity and sensitivity being used by your doctor to uncover the underlying causes of these conditions?

Old school testing

Historically a CBC (complete blood count) and Chem Panel are used to evaluate for the presence of imbalances in the blood stream, the immune system and health of the liver and kidneys. Although this gives us good information, if these values are way out of balance, they do not pickup nor give us more information regarding many chronic illness heavily burdening the adult U.S. population.

The lab tests for low functioning thyroid have been TSH, Total T4 and T3. By far the vast majority of conditions are not picked up by these tests. Hence, many cases of Hypothyroidism are missed.

Instead, most functional medicine practitioners use new Thyroid Hormone Panel – Free T4, Free T3, Reverse T3, TPO Ab, ThyroGlobulin Ab in addition to TSH to determine with more reliability and sensitivity, subtle changes in a malfunctioning Thyroid.

Another example is heart attack risk: Typically, for at least the last 30 years, doctors perform a lipid panel which includes Total Triglycerides, HDL, LDL, VLDL and total cholesterol. One can have results within reference interval for the lipid panel and be completely out of range — posing a huge cardiovascular health risk, detectable early on only with the more sensitive tests.

Now consider the newer LipoProtein Panel – Lipoprotein particles and apolipoproteins such as: Apo A-1, Apo B, sdLDL-C, Lp(a)-P. These tests turn out to be far more sensitive than just the Lipid panel mentioned above could ever be.

Newer blood tests

Functional medicine has a profoundly different perspective on the underlying causes of chronic illness. By looking at the combination of systems in the body — grouped in core physiological processes, and via a thorough health history, symptomology survey and proper testing — causes may be uncovered and unique solutions found.

The one constant in functional medicine is to look at system dysfunction and make a plan for reversal based upon the individual’s combination of underlying causes. That’s why sensitive testing matters.

Functional medicine lab tests may also include…

Metabolic Panel – Insulin, Glucose, HbA1c, Vit D 25 Hydroxy, Leptin

It’s crucial that both fasting Glucose and Insulin are tested. Glucose could be down in a normal range in one person, while Insulin is up. This says things are not ok and indicate a glucose problem possibly due to insulin resistance. Why not go one step further and test for Leptin as well. This is the hormone that tells us we are full. If Glucose and Insulin are within range, but Leptin is not, we still have a problem.

Lipoprotein Genetics – Apo E (T471C, C609T) is a biomarker that tells us our genetic susceptibility to lifetime dementia, heart attack and stroke risk. Based on the outcome of allele combinations one can know what kind of treatment and natural supplements or foods may prevent these risk factors from occurring. This test need only be performed once because our genes do not change. It provides a lot of information on how to treat naturally (without addictive, symptom-causing drugs) with a very simple test.

Coagulation Genetics – MTHFR (C677T) and MTHFR (A1298C) – these lab tests among others, let us know if our bodies are able to methylate Vitamin B12 or Folic acid (Vitamin B9) sufficiently (and at what efficiency). This could be crucial in metabolizing fats and proteins, as well as mood balancing, and heart health.

Inflammation/Oxidation – Hs-CRP, Myeloperoxidase, Fibrinogen, LP-PLA2 (has been around for over a decade but is underutilized and is probably the most specific for Stroke risk of any blood test).  This test is becoming more popular now as it may indicate inflammation from a variety of different causes, not just myocardial (heart muscle) involvement.

Omega 6:3 Index or high sensitivity-Omega 3. This test specifically breaks down the Omega 6:3 ratio. Remember 1.4:1 is a good ratio. Most Americans range between 15:1 and 24:1. These high numbers bring tremendous cardiovascular event risk as well as contribute to the symptoms of inflammation throughout the body.

Newer lab tests for digestive disorders, autoimmune conditions, immune dysfunction and hormone and toxicity imbalances include: food sensitivity tests; amino acid tests and metabolic tests.

If you’re going to get poked with a needle and have your blood drawn, you might as well get the most out of it. It’s your right to question your doctor about the most specific and most sensitive tests for any suspected underlying condition.

The most meaningful and sustainable treatments for a healthier life depend on that, and include natural remedies with a plan that is paired with your individual genetic make-up and lifestyle — not pharmaceuticals that just block symptoms.

The post Is your doctor ordering the right lab tests? appeared first on Easy Health Options®.

In fact you or someone you know could be a ticking time bomb right now… starting with high blood pressure.

Your lipid panels may indicate high LDL (bad) cholesterol, or worse — low HDL (good) cholesterol, or high triglyceride levels.

But most victims get no warning at all…

For nearly half of us, the very first sign of a heart problem ends in death. And shockingly most of those deaths happen to women. Since 1984, heart disease, the number one killer of women, has killed more women than men each year. While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease. And don’t forget broken heart syndrome — a related cause of heart-related deaths — appears to be unique to women.

But regardless of sex, heart disease kills someone every 60 seconds, and causes 800,000 heart attacks — one every 34 seconds — per year in the U.S.

Is this lurking predator really that undetectable? Could anyone be a “victim” of this serial killer?

Absolutely not! These aren’t random “hits” on humanity. They may be silent (without signs or symptoms) but there are events that precede a “heart attack,” that if changed, can save your life…

What precedes a heart attack or stroke?

One of the biggest ways to set yourself up for a heart attack is eating the wrong foods. And the longer you eat the foods that sabotage your health, the worse it gets and the higher your disease risk rises.

You may have a habit going back months or years, perhaps your entire lifetime, of consuming disease-causing simple carbs or poor carbs — found in excess in these staples of the Standard America Diet (SAD): Soda, diet soda, candies, cookies, pies, baked goods, ice cream  and other foods high in added sugars. This includes fruit juice — which excludes the fiber found only in the whole fruit — which make a huge and healthy difference.

These foods high in sugar, fructose and high fructose corn syrup, spike insulin production when consumed. This in turn leads to insulin resistance. When you think of insulin resistance, diabetes probably comes to mind first, but it’s also leading cause of cardiovascular disease (and even cancer). Insulin resistance makes peculiar physical cardiovascular changes…

The inside walls of blood vessels, including the vessels that feed the heart (coronary) and brain (carotids) create places for plaque to deposit and build up a “blood clot.” This has now become a “cardio-metabolic” problem, not just a digestive, immune, hormone, or energy imbalance problem. What you eat directly affects our heart and blood vessel health.

There was a time when salt was believed to be the most dangerous contributor to hypertension. But sugar, especially fructose, has proven to be even more dangerous.

A study published in the British Journal of Medicine’s publication, Open Heart, on the impact the foods we eat have on cardiovascular risk found that “compelling evidence from basic science, population studies, and clinical trials implicates sugars, and particularly the monosaccharide fructose, as playing a major role in the development of hypertension.”

Fructose from foods with corn syrup, high fructose corn syrup (and a myriad of other “code names” for this group of sweetened fillers) are stored as visceral and central fat that is not later burned off and used for energy.

The other big dietary contributor…

Is poor fats and trans fats.

While the heart-healthy omega-3 essential fatty acids are sorely lacking from the SAD diet, omega 6s appear far too often in the guise of partially hydrogenated vegetable oils (which turns into trans fats) like canola oil or soybean, most often used in baked goods and many processed and ultra-processed foods.

These are found especially in fried and fatty fast foods (French fries, onion rings, burgers, donuts, and ice cream). This fat is then stored in our body and isn’t burned off.

The big killing action from fats is directly linked to trans fats which stiffen the coronary arteries after consumption. One study showed 100% of heart attack hospital admissions demonstrated trans-fats were consumed within the previous 24 hours. That’s convincing evidence.

The bad news is heart disease (significantly increasing the incidence and risk of heart attacks or stroke) is extremely high in America and is the leading chronic illness and cause of death.

The good news is it can be reversed… and by following these three steps you could be on your way to avoiding heart attack…

1. Change your diet for good: Out with bad, in with the good, in this New Year. Start by ditching these 6 foods no one should eat and eat more “GBOMBS.” Consider working with a Functional Medicine Practitioner to accurately assess the underlying causes of your chronic symptoms and potentially hidden chronic illnesses — especially including cardiovascular risk for heart attack or stroke.

Consider that all healing is done from the inside out and not from a prescription that blocks or alters cholesterol levels or blood pressure, from the outside in. All prescriptions usually cause one or more symptoms in turn as side effects, begging for another drug to fix the problem.

2. Discover the underlying cause of your symptoms to reverse them. Chances are any condition manifesting, including skin rashes, asthma, allergies, digestive difficulties, fatigue, low libido and obesity have common cardiovascular risk factors.

Commit to a healthy, more enjoyable life. Perhaps some permanent changes should be made in order to cleanse the gut, complete detox pathways, and balance the immune system — taming the titer of bad bugs (layers of infection) in the gut and in the blood contributing to cardiovascular health. Resetting your gut for total body health will get your started on a healthy path.

Finding a diversity of foods that work for you may be key in overcoming the burden of symptoms that persist. Testing of food sensitivities or the body’s response to them may a valid option for you. Interpreting them correctly is just as important. Making a plan together to overcome the underlying causes and reverse the symptoms comes next.

3. Exercise daily. After the energy begins to increase, plan for an enjoyable daily walk and work up to two to three burst workouts per week. Add in strength-training from a resistance band or by lifting weights two to three times per week. All this can be done in a relatively short period of time on average per day (20 to 40 minutes).

It’s a brand New Year. You deserve to be healthy every day that you are alive!

Sources:

1. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

2. http://scpc.org/Advocacy/PDFs/EHAC-Course.pdf

3. Cited in Book “Deep Nutrition” by Catherine Shanahan, M.D.

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Your body and brain require sleep for you to live, because sleep is when your cells and systems do some of their most important work.

In fact, it’s almost mind-boggling if you consider just how much your body is up to after you jump in the sack… and how dangerously close you come to ruining your health if you’re not benefiting from any of it — just because you’re not sleeping right.

And “right” means much more than just how long you’re in the bed…

Now, everyone has an occasional restless night. But if you’re one of the 50 to 70 million of us (Americans) who has a sleep disorder, you’re facing a boatload of chronic conditions like heart disease, kidney disease, high blood pressure, diabetes and stroke. It may be hard to believe, but not enough quality sleep is also the reason you could be battling obesity and depression.

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What should happen when you sleep?

For starters, while sleeping, your body needs to “service” all of your systems that have been extremely busy doing all the things they have to do when you’re awake. If your sleep is interrupted or cut short, so are these necessary restorative processes…

1. Gut balancing — With help from your gall bladder and liver (about 11pm-1am).
2. Detoxification — Your liver, spleen, kidneys and lymph system detox your blood, organs and systems.
3. Immune balancing — Cytokines, white blood cells and red blood cells renewed.
4. Hormone balancing — Adenosine, melatonin breakdown, DHEA and cortisol balances, adrenals restores (11pm – 1am) chemistry and function; blocks growth hormone.
5. Cardiometabolic restoration — Processes occur that are heart protective; pancreas able to produce appropriate amounts of insulin; Hormones for hunger balance (decreases ghrelin — to not be hungry, increases leptin — to feel full).
6. Brain restoration — Regeneration of nerve function, energy balance, mood balance, memory and cognitive functioning and cells in your hippocampus (area of brain for memory, emotions, spatial navigation).
7. Skeletal muscle and boney matrix restoration — Heals wounds, builds muscle mass, restores chemical balance for stronger bones; Increases human growth hormone; Lipolysis (breaks down fat); decreases pain.

As a functional medicine practitioner, I can tell you that these seven restorative processes of quality sleep affect (in order) the seven core physiological processes of functional medicine. If you’re not getting the right kind of sleep (quality sleep), you’re not getting these benefits…

That means you’re missing out on sleep’s biggest benefit: the prevention and reversal of most chronic illness. But making it work for you is just a matter of correcting the triggers and imbalances robbing you of quality sleep. But first…

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The ‘right’ sleep

Sleep is made up of phases. These phases include periods of deep sleep and rapid eye movement (REM) that cycle every 90 to 120 minutes. Multiply that by 4 or 5 cycles and you get about 7.5 or 9 hours respectively. Any more or any less and you could experience mood disorders, bowel dysfunction, metabolic imbalances, premature aging and the chronic diseases I’ve already mentioned.

But it’s not just the amount of sleep that matters — it’s the quality, too. During the night, the cycles increase in length, in succession, and it’s important they’re not interrupted. If they are, you end up starting over and over again. That’s no good.

It’s crucial that sleep be “in a row,” not four hours here and five hours there.  And, if possible, it’s best that you’re not jolted awake by an alarm clock that startles you mid cycle. Allow the mind and body to wake up naturally as it has completed its restorative cycles, including about an hour of REM towards the end of the last cycle.

Waking up without an alarm clock is not as odd as it may seem. When your body routinely gets quality sleep, your body clock is all you need to wake up on time.

Improve the quality of your sleep — starting tonight

There are several things that could impact the amount and quality of your sleep. But I’m going to focus on three that I feel are at the top of the list… and advise you on what to do about each one…

Hormonal imbalance

An imbalance of your adrenal hormones can definitely upset your sleep cycle. Nearly every adult in the U.S. is adrenally imbalanced and subsequently sleep deprived. This leads to serious long-term physical and mental health issues.

Other hormones that should be checked would include thyroid, progesterone, testosterone, growth hormone, and melatonin levels. A few simple blood tests could help determine if your levels are off. If you need help balancing them seek a doctor of functional medicine in your area. You’ll have a better chance of long-term relief versus the quick short-term fixes of mainstream medicine.

Stress

Stress is the reason too many of us lay awake at night. Stressors releases cortisol, which in excess, breaks down protein and imbalances the adrenals (see the hormone connection?). Everyone stresses. The difference with good sleepers is that they find ways to decrease their stress.

Meditation before bedtime is good way to both relax and let go of what’s been keeping you awake. And even Harvard says it works. Practicing meditation regularly for as little as eight weeks can cause beneficial changes in the brain’s grey matter, which itself encompasses regions of the brain that effect sensory perception, muscle control, memory, emotions, auditory functions and how we make decisions and apply self-control. In other words, the power of meditation positively affects almost every aspect of your well-being.

You can also make the best of stress by experiencing the seven scientifically proven benefits of gratitude.

Another great option is exercise. Exercise mentally and physically cleanses stress from your body. And you just may be tired enough to sleep like a baby. Get at least 20-40 minutes of exercise each day. This also builds melatonin from the pineal gland and supports your natural circadian rhythm.

One note of caution: don’t exercise close to bedtime. You’ll be too amped up to drift off to sleep.

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Poor sleep prep

Sleep preparation deserves serious attention. It’s often the culprit and is also the easiest to do something about…

Young children sleep better when their parents follow a nightly routine to ready them for bed. Adults are not any different. So with the goal in mind of at least 7.5 to 9 hours of sleep, put the following steps into place and you’ll soon be sleeping soundly…

1. Go to sleep at the same time each night.
2. Consistently prepare/plan to be in your sleep sanctuary (bedroom) before sleep occurs, each night.
3. Keep your bedroom cool. (Preferable 60 to 68°F).
4. Begin the switch to darkness 1-2 hours before bed time. Avoid light from electronic devices, pull curtains and shut off most of the lights in the house, especially the bedroom.
5. Quiet the house.
6. Plan not to eat with a three hour window of your bedtime. Calming tea or water should be consumed no closer than two hours of bedtime. No stimulants (nicotine or caffeine — chocolate, etc after noon).
7. Turn off the electronics one to two hours minimum before sleep. No visible screens or lights from LCD, TV, computer, phone, pad, etc in your sleep sanctuary at all.
8. No alarm clock. I sense some resistance already with this one. If you insist, as a back-up to natural cycle completion, cover it and have it across the room, even if it’s infrared. Try to find one with a peaceful sound.
9. Body and mind prep. Plan/prep for the next day, mediate or write in your journal — let things go and find the positive lessons; enjoy a warm bath or shower; try music, a white-noise app, and/or cuddling.

It may take a few nights to get your routine just right. But don’t give up. You’ll have better days and longer, healthier life.

Sources:

1. Yaggi, H.K., Araujo, A.B., & McKinlay, J.B. (2006). Sleep Duration as a Risk Factor for the Development of Type 2 Diabetes. Diabetes Care, 29(3), 657–661. Retrieved March 26, 2007, from http://care.diabetesjournals.org/cgi/content/abstract/29/3/657.

2. https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/

3. Spiegel, K., Tasali, E., Penev, P., & Cauter, E.V. (2004). Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Ann Intern Med, 141(11), 846–850.

4. Sephton, S., & Spiegel, D. (2003). Circadian disruption in cancer: a neuroendocrineimmune pathway from stress to disease? Brain, behavior, and immunity, 17(5), 321–8.

5. Wright, C.E., Erblich, J., Valdimarsdottir, H.B., & Bovbjerg, D.H. (2007). Poor sleep the night before an experimental stressor predicts reduced NK cell mobilization and slowed recovery in healthy women. Brain, behavior, and immunity, 21(3), 358–63.

6. Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-Related Changes in Slow Wave Sleep and REM Sleep and Relationship With Growth Hormone and Cortisol Levels in Healthy Men. JAMA, 284(7), 861–868.

7. Vgontzas, A.N., Bixler, E.O., Lin, H., Prolo, P., Mastorakos, G., Vela-Bueno, A., et al. (2001). Chronic Insomnia Is Associated with Nyctohemeral Activation of the Hypothalamic-Pituitary-Adrenal Axis: Clinical Implications. J Clin Endocrinol Metab, 86(8), 3787–3794.

8. Takahashi Y, K.D. (1968). Growth hormone secretion during sleep. J Clin Invest, 47(9), 2079–90.

9. Lusardi, P., Mugellini, A., Preti, P., Zoppi, A., Derosa, G., & Fogari, R. (1996). Effects of a restricted sleep regimen on ambulatory blood pressure monitoring in normotensive subjects. American journal of hypertension: Journal of the American Society of Hypertension, 9(5), 503–5.

10. Knutsson, A., Hallquist, J., Reuterwall, C., Theorell, T., & Akerstedt, T. (1999). Shiftwork and myocardial infarction: a case-control study. Occup Environ Med, 56(1), 46–50.

11. Spiegel, K., Tasali, E., Penev, P., & Cauter, E.V. (2004). Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Ann Intern Med, 141(11), 846–850.

12. Zhang, J. (2004). [Memory process and the function of sleep]. Journal of Theoretics, 6(6). Retrieved March 18, 2007.

13. Wagner, U., Gais, S., Haider, H., Verleger, R., & Born, J. (2004). Sleep inspires insight. Nature, 427(6972), 352–5.

14. Simon N. Young. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007 Nov; 32(6): 394-399.

15. http://www.news-medical.net/health/Hippocampus-Functions.aspx

The post How to sleep to avoid disease appeared first on Easy Health Options®.

After the holidays, you will probably be asked by those close to you, “What are your New Year’s Resolutions?” Most people will answer with at least one of these top 5 New Year’s resolutions:

1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Stay fit and healthy

Instead, might I suggest just one New Year’s resolution this year: Choose health?

When you choose health everything comes together… You will balance your weight. With balanced emotions, thoughts and eating and lifestyle habits, you will be clear and focused to get organized and be successful at whatever you choose to do…

Those things make you happier and better able to resist imbalanced spending. Then you’re set to start enjoying life to the fullest… laughing and playing more as part of your new and balanced life. And of course, you will be fit and healthy, by choice.

So you get all five, with one clear choice! And once you are on this path for 30 days you’ll be part of an elite group — the scant eight percent of people who actually stick to their resolutions. For that reason alone, you’ll have a better chance at success, not just for the rest of the year, but for the rest of your life. Just by following the pattern that you have created for yourself.

Sound too easy? Maybe it really is just that easy. But if you need nudging to stick to it, consider hiring a health coach or functional medicine practitioner to assist you in creating the perfect balance for new lifestyle habits — a Personalized Health Management Plan (PHMP).

The choice is yours

The central theme of functional medicine is reversing chronic illness by creating balance in your eating and lifestyle habits. How can you know if your current lifestyle is unbalanced? Ask yourself this question:

Do you experience, each day of your life . . .

1. 5 – 9 hours of continuous, restful sleep per night?
2. Upon waking (without an alarm – or before it goes off), do you feel refreshed, energetic, ready to create your dreams?
3. Does your energy last throughout the day, without sleepiness, fatigue or exhaustion?
4. Are your thoughts clear? Able to focus for hours at a time on your designs?
5. Are your emotions calm and balanced? Do you find it easy to gain the cooperation of others in bringing about your objectives?
6. Do you have a healthy, consistent exercise plan? Do you feel increased energy throughout the day after your work-out? (No soreness, fatigue, exhaustion?)
7. Do you have a healthy sex drive? And are you able to fulfill that drive with your partner?
8. Are you experiencing any signs or symptoms of imbalanced health, such as:

• • Digestive discomfort (gas, bloating, diarrhea, constipation, pain)
  • Fatigue
  • Excess Weight
  • Poor sleep
  • Mood Imbalances
  • Brain Fog
  • Stress
  • Low Libido
  • Chronic Pain
  • Allergies or Asthma
  • Skin Rashes (Psoriasis, Eczema, Acne, discolorations, dark spots, etc)

If you answered “no” to most of the elements of this question, your health is out of balance. But you’re not alone.

Most people continue on this path. That’s because mainstream medicine sees drugs as the antidote for each and every symptom of imbalance. But meds just mask your symptoms in the short term, while your condition may actually worsen in the long-term. Take depression for example…

More than 41 million Americans take prescription antidepressants. But at least half of these people don’t respond to antidepressant drugs and many others muddle through with nagging side effects. That means millions of Americans are still suffering and searching for a better solution. There’s a better answer…

The power of positive change

Making your own Personalized Health Management Plan can be easy with a little help.  Below are my suggestions for starting the New Year with your best foot forward:

• Think positively; elicit loving, supportive responses from others
• Start small, see what works, make course corrections
• Stay connected with nature
• Laughter – 7 min a day
• Choose good nutrition; plan meals for week; prepare ahead of time
• Detoxify your body and home
• Replace crash diets with consistent healthy cuisine
• Be open to learning and creativity
• Hydrate
• Enjoy eating with others; without distractions (work, electronics)
• Serve others
• Sleep
• Meditate — it works according to Harvard!
• Enjoy daily exercise

Decide today to let things go that don’t work for your health. Choose your New Year’s resolution and make a plan that works for you. Modify it as you learn from experience. Gain the support of at least one other person in your plan. But most of all have fun with this; it’s your own creation!

The post How to make your resolutions ‘stick’ appeared first on Easy Health Options®.

If you are going to imbibe, there are a few things to think about to make sure your evening is fun and safe — and your long-term health is not compromised…

1. Plan to have a safe ride home. Dedicate a driver who is sober to drive the drinkers home.
2. Eat while you drink. Nuts (with healthy fats and protein) are a good complement to the high carb content of alcohol. Plan to follow the alcohol within 20 minutes by protein and fat if possible, if not consumed together.
3. Plan your limit before you arrive. Based on driving arrangements you should know if you have to abstain or not. If not, set a limit and stick to it. Your brain cells and liver will thank you.

Kinds of alcohol

Though even wine can’t be considered a health food because of its alcohol content, it does have some redeeming qualities. When choosing what alcoholic beverage to consume, different qualities may appeal to you depending upon your health goals or conditions you may have.

Beer, for example, brewed from a combination of barley and/or other grains, yeast and hops, yields a drink with an interesting seven calories per gram. Even though barley, yeast and hops have nutrient and gut biome value, this calorie-heavy carb makes for one of the worst ways to gain weight, while also jeopardizing heart health, increasing insulin resistance, risk of type 2 diabetes, and throwing the triglyceride and cholesterol balance way out of sync. A dark ale, on the other hand, drank in moderation, may be a healthier choice.

Distilled alcohol, like vodka, gin, baijiu, tequila, rum, whisky, brandy, Singani and soju, provide none of the  nutritional value that actually exist in brewed beer such as hops, yeast and grains.

Mixed drinks, are sky high in sugar content. If you’re watching your waistline or have blood sugar problems, definitely avoid these. Mixing with diet soda isn’t a good idea either, as that has been shown to make you more inebriated and keep you drunk longer.

Wine, has been studied extensively over many years with impressive findings suggesting that, when consumed in moderation, it may promote a longer lifespan, protect against certain cancers, improve mental health, and provide heart-health benefits. It is also the safest bet for you if you experience gluten intolerance.

How much to drink

How much wine you can drink in one sitting before the health benefits turn into dangers depends on many factors… including your size, age, sex, body stature and general state of health — as well as whether it is being consumed with food or on an empty stomach.

Women absorb alcohol more rapidly than men because of their lower body water content and different levels of stomach enzymes. Therefore, “moderate” wine consumption will be a lower amount for women than for men.

Moderate: According to “Dietary Guidelines for Americans 2010,” two drinks per day for men, one for women is considered moderate. This is the equivalent of about one can of beer (12 oz) per drink; or 8 to 11 oz per day for men and 4 to 5.5 oz per day for women of wine. Hard liquor is not advisable, but the equivalent is less than an ounce per day and half that for women.

Excessive: Heavy or high-risk drinking is the consumption of more than three drinks on any day or more than seven per week for women and more than  four drinks on any day or more than 14 per week for men.

Binge: Binge drinking is the consumption within two hours of four or more drinks for women and five or more drinks for men.

Moderate drinking vs. Excessive or Binge drinking

Moderate: Strong evidence from observational studies has shown that moderate alcohol consumption, done responsibly, is associated with a lower risk of cardiovascular disease. Moderate alcohol consumption also is associated with reduced risk of all-cause mortality among middle-aged and older adults and may help to keep cognitive function intact with age.

However, on the down-side, moderate alcohol intake is also associated with increased risk of several cancers, including oropharynx, larynx, esophagus, liver, colon, rectum and breast cancer. Not to mention violence, drowning, and injuries from falls and motor vehicle crashes.

Excessive: Excessive (i.e., heavy, high-risk, or binge) drinking has no benefits, and the hazards of heavy alcohol intake are well known. Excessive drinking increases the risk of:

• Whole body problems: Blackout, dizziness, shakiness, craving, sweating, recurrent fatigue
• Behavioral problems: Aggression, agitation, compulsive behavior, self-destructive behavior, or lack of restraint, violence
• Mood disorders: Anxiety, euphoria, general discontent, guilt or loneliness
• Gastrointestinal conditions: Nausea or vomiting, cancer — upper gastrointestinal tract and colon; mouth diseases, cough, stomach lining deterioration, pancreas inflammation and pain, malnutrition
• Psychological problems: Delirium or fear, addiction
• Detox and Immune System conditions: Liver cirrhosis
• Brain problems: Coordination, tremor, slurred speech, blackouts, hallucinations, shrinking frontal lobes, loss of cognitive function
• Kidney conditions: Increased urinary frequency
• Reproductive disorders: Infertility (erectile dysfunction), birth defects
• Musculoskeletal conditions: Osteoporosis, muscle pains and cramps
• Cardiovascular complications: Heart disease and stroke risk, insulin resistance, diabetes, obesity
• Erectile dysfunction: ED is a common side effect of alcohol abuse in men. It can also inhibit hormone production, affect testicular function, and cause infertility
• Reproduction problems: Excessive drinking can cause women to stop menstruating, become infertile, and increase risk of miscarriage, premature delivery and stillbirth. Alcohol has a huge effect on fetal development which include physical abnormalities, learning difficulties and emotional problems, which can last a lifetime on children born from these circumstances.

Excessive alcohol consumption is responsible for an average of 79,000 deaths in the United States each year. More than half (>40,000) of these deaths are due to binge drinking. And when you binge drink , you run an increased risk of insulin resistance and that ups your chances of type 2 diabetes.

For the growing percentage of the population with elevated blood pressure, reducing alcohol intake can effectively lower blood pressure, although this is most effective when paired with changes in diet and physical activity patterns. This is the main premise of functional medicine.

Wine: Health Benefits and Health Risks

When it comes to the consuming wine for health benefits, have one and be done, according to research Centre for Addiction and Mental Health. Consumed in moderation, wine may:

•  Reduce depression
• Reduce risk of colon cancer (by 50%)
• Promote anti-aging (Resveratrol and SIRT1 gene and Procyanidins)
• Prevent breast cancer (lowers estrogen and raises testosterone in premenopausal women)
• Prevent (or reverse) dementia (23% lower risk)
• Enhance gut microbiome to prevent heart disease
• Protects from severe sunburn
• Prevent blindness
• Prevent stroke damage
• Prevents lung cancer and improves lung function
• Raise omega-3 fatty acid levels
• Prevent liver disease
• Prevent prostate cancer (cutting the risk rate in half with four to seven glasses per week)
• Prevent type 2 diabetes (lowering risk of insulin resistance)

As you spend time with friends and family over the holidays, remember that peer pressure can extend to adulthood. Know your limits ahead of time and stick to them. Be alert to appreciate the fun and kindness of others in your circle of friends. Keep your mind clear and safely enjoy the holidays — and many more to come.

Sources:

1. https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf

2. http://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx

3. https://niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking

4. http://www.medicalnewstoday.com/articles/253718.php

5. http://www.medicalnewstoday.com/articles/57852.php

6. http://www.medicalnewstoday.com/articles/240065.php

7. http://www.medicalnewstoday.com/articles/232992.php

8. http://www.medicalnewstoday.com/articles/308669.php

9. http://www.medicalnewstoday.com/articles/232059.php

10. http://www.medicalnewstoday.com/categories/nutrition-diet

11. http://www.medicalnewstoday.com/articles/186248.php

12. http://www.medicalnewstoday.com/releases/124463.php

13. http://www.medicalnewstoday.com/releases/242724.php

14. http://www.medicalnewstoday.com/releases/131969.php

15. http://www.medicalnewstoday.com/releases/108001.php

16. http://www.medicalnewstoday.com/releases/71647.php

17. http://www.medicalnewstoday.com/releases/84439.php

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Flaxseeds can help you:

1. Improve digestion.
2. Balance immune system — reverse and prevent breast, ovarian, prostate and colon cancer, and prevent melanoma.
3. Lower bad cholesterol (as effective as statins, without the side-effects), and reduce risk for diabetes, stroke and heart attack. The soluble fiber content of flaxseed traps fat and cholesterol in the digestive system so that it is unable to be absorbed.
4. Protect post-menopausal women from heart disease.
5. Reduce sugar cravings, promote weight loss, reduce central obesity, avoid diabetes, and decrease insulin resistance.
6. Reduce inflammation, arthritis and asthma.
7. Balance hormones.
8. Have clearer skin and healthier hair.
9. Reduce dry eye syndrome.
10. Lose weight — full of healthy fats and fiber, flaxseed helps you feel satisfied longer, so you will eat fewer calories overall leading to weight loss.

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Tiny seed — big nutrition

When you look at the nutritional benefits of flaxseed, it’s clear why you should want to start adding these to your diet daily. A one-ounce (2 tbsp. ground) serving of flaxseed contains:

• Protein: 5g
• Fat: 12g — including omega-3essential fatty acids (alpha-linolenic acid) 6,388mg.
• Carbs: 8g — (Fiber 8g or 94% of Total Carbs).
• Vitamin B1: 31% DV — healthy nerves, heart, skin, hair, eyes, mouth, liver.
• Manganese: 35% DV — metabolizes cholesterol, carbohydrates, and protein; antioxidant; reduces osteoarthritis pain; bone health.
• Magnesium: 27% DV — heart health, relaxing, ability to fall asleep, supports thyroid.
• Phosphorus: 18% DV — healthy bones and teeth, major role in how your body uses carbohydrates and fats, repairs cells, stores energy, and works with B vitamins.
• Copper: 17% DV — balances with zinc to support immunity, sexual health, etc.
• Selenium: 10% DV — anti-oxidant, supports thyroid, anti-aging, metal detox, cardio and reproductive health, cancer prevention.
• Also, flaxseeds contain a good amount of vitamin B6, iron, potassium, copper and zinc.

High in fiber

Flax is also very high in soluble and insoluble fiber which can also improve digestive health, heart health, and decrease central obesity.

Flax contains high levels of mucilage gum content which is a gel-forming fiber that is water soluble and has incredible benefits on the intestinal tract, keeping the stomach from emptying too quickly, increasing fullness and nutrient absorption. The fiber increases colon detoxification, fat loss and reduces sugar cravings.

A good recommendation for fiber is a minimum of 50 grams per day — and, unfortunately, most Americans don’t get anywhere near that amountin their diets. Fiber is considered the number one anti-aging nutrient, a simple fix for avoiding diabetes, and one of the best nutrients to ward off superbugs and myriad diseases.

Highest plant source of omega-3s

Flax is the richest source of the plant-based omega-3 essential fatty acids, called alpha-linolenic acid (ALA) in the world. (Omega 6:3 ratio of 1:4 compared with chia at 1:3.03).

The ALA in flax can help protect the lining of the digestive tract and maintain GI health; help reverse skin conditions like acne, rosacea, and eczema.

ALA fats also help reduce inflammation, which in turn may facilitate weight loss. One study found that adding flaxseeds into your diet can naturally reduce bad cholesterol levels and increase fecal fat excretion.

Like chia seeds, flax has even more omega-3 ALA. The health benefits associated with ALA consumption include cardiovascular effects, neuro-protection, a counter to the inflammation response, and benefits against autoimmune disease.

The highest source of lignans ­

Flaxseed is ranked #1 as a source of lignans in human diets. Flaxseed contains about seven times as many lignans as the closest runner-up, sesame seeds.

Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health… which offer the following:

• Probiotics — polyphenols support the growth of probiotics in the gut and may also help eliminate bad bacteria and yeast from the body.
• Anti-viral and antibacterial properties — may help reduce the number or severity of colds and flu.
• Breast cancer reduction — a study discovered that lignans from flaxseeds may decrease the risk of breast cancer. The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol which naturally balance hormones which may be the reason flaxseeds reduce the risk of breast cancer.
• Hormone-related cancer reduction — another study found that the lignans in flaxseeds may also reduce the risk of endometrial, ovarian, and other hormone-related cancers.
• Promotes fertility — while reducing the instances of peri-menopausal symptoms and many other reproductive health diseases.
• Used as an alternative to hormone replacement therapy because lignans do have estrogenic properties.
• Reduces the risk of osteoporosis.
• Maintains cycle regularity for menstruating women.
• Regulates estrogen levels in post-menopausal women.

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Easy ways to enjoy flaxseed

Flaxseed has a light, nutty taste. According to the Mayo Clinic, most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits. Here are some ways to add it to the foods you already eat and enjoy:

• Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
• Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
• Sprinkle on salads or in soups.
• Mix a tablespoon of ground flaxseed into your yogurt.
• Add flaxseed to tomato sauces or to casseroles.
• Add flaxseed to meatballs or meatloaf.
• Mix a tablespoon in with yogurt and raw honey.
• Bake ground flaxseeds into muffins, cookies and breads.
• Add to homemade sprouted granola.
• Can be mixed with water and used as an egg substitute for recipes (1 tbsp. ground plus 3 tbsp. water).
• To enhance the flaxseed benefits for your hormones include 1 tbsp. of ground flax along with 1 tbsp. of flaxseed oil per day in your favorite foods.

  Sources:

1. http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2

2. Das, A, and TA Hammad. “Efficacy of a Combination of FCHG49 Glucosamine Hydrochloride, TRH122 Low Molecular Weight Sodium Chondroitin Sulfate and Manganese Ascorbate in the Management of Knee Osteoarthritis.” Osteoarthritis and cartilage.8.5 (2000): 343–50. Web. 4 Nov. 2016.

3. http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-8

4. http://lyush.ntyxc.servertrust.com/v/vspfiles/bps_pdfs/nanomega/04ALAoverlooked.pdf

5. https://www.ncbi.nlm.nih.gov/pubmed/23211303

6. http://clincancerres.aacrjournals.org/content/11/10/3828.short

7. https://www.ncbi.nlm.nih.gov/pubmed/12771342?dopt=Abstract

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Then you need to be introduced to the chia seed — a tiny gluten-free, plant-based whole food that will do all that and more…

The chia seed isn’t much to look at, but it packs an incredible amount of nutrition into a tiny package. The chia seed stands as one of the most nutrient-dense foods in existence, on both the macronutrient and micronutrient level. The Aztecs considered it “more valuable than gold.”

Why does chia deserve a place in your daily nutrition regimen?

Just a 2 tbsp. (1 oz.) serving of chia seeds offers:

• Five times the omega-3 content of a 1/4 cup serving of walnuts
• Twice the iron and magnesium of a cup of spinach
• As much calcium as a half-cup of milk
• As much potassium as a third of a banana
• More than twice the fiber (soluble and insoluble) than a cup of oatmeal
• Soft seed coat so you can consume the whole seed without milling

Chia is also a potent antioxidant source on par with blueberries and other blue-red fruits with impressive levels of kaempferol, chlorogenic acid, caffeic acid and quercetin — a flavonoid with known anti-inflammatory and antiviral properties.

Chia’s nutrition profile

Chia seed’s nutritional profile is undeniably broad and impressive. A standard 1 oz. serving (just about 2 tbsp or 28 g) of chia seeds contain:

• Calories: 137
• Protein: 4 grams
• Fat: 8 grams (heart-healthy and brain-protective omega-3s)
• Carbs: 12 grams (11 of which are FIBER!)
• Fiber: 11 grams (of your clear goal of 50 grams/day)

Chia’s protein contains all nine essential amino acids and a host of trace minerals and micronutrients. This includes 18 percent of your daily value (DV) of calcium, 27 percent DV of phosphorus, and 30 percent DV of manganese.

Those amazing essential fatty acids

The ratio of Omega-6 essential fatty acids to omega-3 fatty acids in chia is 1620:4915 (a 1:3.03 Ratio). Compare this to the Standard American Diet (S.A.D.) which is about 25:1 (Omega6:3). That is 75 times more anti-inflammatory Omega-3’s than inflammatory Omega-6’s! This is a crucial whole food that can assist in the process of reversing inflammation in the body — to protect your heart and brain health, and guard against diabetes, obesity, arthritis and cancer.

Plant-based Omega 3 sources (like Chia and Flax) provide mainly short-chain fat alpha-linoleic acid (ALA), which the human body inefficiently converts to more biologically active long-chain fats (like EPA and DHA — mainly derived from fish).

However, a recent study found that after seven weeks of taking 25 grams (about 2 Tbsp.) of milled chia daily, female test subjects showed significantly higher levels of plasma EPA (up to 20 percent), not just ALA. The health benefits associated with ALA consumption include cardiovascular effects, neuro-protection, a counter to the inflammation response, and benefits against autoimmune disease.

They are rich in phosphorous, manganese, calcium and potassium, all of which support healthy heart and muscle function and allow support for endurance events. One study shows quercetin also “has important implications for enhancement of athletic and military performance,” after it was shown to increase both VO2 max and endurance capacity in human subjects.

One of its best athletic benefits is the seed’s outer husk is hydrophilic, meaning it draws in fluid. When mixed in water, chia seeds can absorb 10 times their weight in fluid, helping to retain hydration between work-outs, or a great way to pre-hydrate and prolong hydration during intense training.

Chia’s amazing health benefits

• Reduces inflammation and autoimmune diseases
• Protects the Heart and Liver during weight loss in the obese
• Increases Omega-3’s ALA and EPA – up to 20 percent conversion of ALA to EPA
• Restores and supports immune system balance
• Cardio-protective in women
• Contains powerful anti-oxidants
• Lowers cholesterol and blood pressure
• Lessens joint pain
• Weight loss
• Diabetics have found reduced insulin spikes
• More energy later in the day
• Increased fingernail growth
• Shinier, softer hair

Easy ways to enjoy chia seeds

Add 1 ounce of chia seeds (2 Tbsp.) to your:

• Smoothie — add seeds or powders after it’s in your cup
• Pancakes — with cloves, cinnamon and nutmeg
• Salads (on top – makes vitamin A, E, D, and K from your greens absorbable)
• Whole grain muffins
• Yogurt parfait — stir it into plain or Greek with fruit, nuts or protein powder
• Oatmeal — with cinnamon and nutmeg
• Egg replacement — replace 1 egg by adding 1 Tbsp. chia seeds to 3 Tbsp water for 15 min, then stir.

Sources:

1. http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

2. http://lyush.ntyxc.servertrust.com/v/vspfiles/bps_pdfs/nanomega/04ALAoverlooked.pdf

3. Davis JM¹, Carlstedt CJ, Chen S, Carmichael MD, Murphy EA. The dietary flavonoid quercetin increases VO(2max) and endurance capacity. Int J Sport Nutr Exerc Metab. 2010 Feb;20(1):56-62. https://www.ncbi.nlm.nih.gov/pubmed/20190352

4. Simopoulos, A.P., 2002. Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), pp.495-505. http://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719248

5. H. Poudyal, S. K. Panchal, J. Waanders, L. Ward, and L. Brown, “Lipid redistribution by α-linolenic acid-rich chia seed inhibits stearoyl-CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats,” Journal of Nutritional Biochemistry, vol. 23, no. 2, pp. 153–162, 2012

6. Jin, F., Nieman, D.C., Sha, W., Xie, G., Qiu, Y. and Jia, W., 2012. Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods For Human Nutrition, 67(2), pp.105-110 http://link.springer.com/article/10.1007/s11130-012-0286-0

7. I. Fernandez, S. M. Vidueiros, R. Ayerza, W. Coates, and A. Pallaro. Impact of chia (Salvia hispanica L.) on the immune system: preliminary study,” Proceedings of the Nutrition Society, vol. 67, article E12, 2008 https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/impact-of-chia-salvia-hispanica-l-on-the-immune-system-preliminary-study/9FB7DF18C989B3FF48E84801E79D6BFC

8. M. S. Vedtofte, M. U. Jakobsen, L. Lauritzen, et al., “Dietary alpha linoleic acid, linoleic acid and n-3 long-chain PUFA and risk of ischemic heart disease,” The American Journal of Clinical Nutrition., vol. 94, pp. 1097–1103, 2011 http://ajcn.nutrition.org/content/94/4/1097

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Most of the meat consumed in American contains hormones, antibiotics, strychnine, arsenic, nitrites, nitrates, or go through pasteurization or processing… and all these things diminish the health value.

But protein is a critical part of our diet. Proteins are essential to the building, maintenance and repair of tissues such as your skin, internal organs and muscles. They are also a structural component of enzymes, cellular receptors and signaling molecules, and perform transport carrier functions.

Proteins are made up of amino acids, 22 of which are considered essential for good health. The amino acid components of proteins serve as precursors for hormones and vitamins. Your body can make 13 of these, but the other 9, known as “essential amino acids”, must be obtained from your diet.

Protein in your diet

Proteins are found in all types of food, but only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the nine essential amino acids. Animal protein is not superior to plant-based protein, nor is animal protein the only way to get a “complete” protein. Simply combining beans and grains, for example provides a completion of all the essential amino acids. The body can store them up for proper use and they do not have to be present in the same meal.

Protein from animal sources is only about 22 percent bioavailable. Animal protein usually always includes animal fat – which can also be good, in limited quantities. Too much animal protein or animal fat may increase cardiovascular risk and cancer risk, especially if burned or charred while cooking.

One recommendation is to limit animal source protein to 3-6 oz per day of meat (about as much as your fist). Three oz/day would equal about 70 lbs/year.

Plant protein

There are a lot of wonderful, healthy sources of plant protein that you’re likely to miss out on if you only look to animals for this important nutrient. Some of the healthiest plant-based proteins are:

• Quinoa (a complete protein)
• Spirulina
• Nutritional yeast
• Legumes
• Hemp seeds
• Chia seeds
• Nuts
• Grains
• Vegetables like peas, spinach, kale, broccoli, sprouts, and mushrooms.

Your best bet is to get protein from a variety of high-quality sources, preferably steering clear of GMOs. If you’re vegetarian and have trouble getting enough protein from plants, consider whey protein, derived from milk.

Animal protein powder source

Protein powders come in three forms: whey isolate, whey concentrate and whey hydrolysate. The difference is the composition of the finished product, particularly the protein content. Whey concentrate is less processed than isolate and will breakdown slower and hence fuel your body longer. Isolate is better for immediate use — and has the higher protein content… around 90 percent. Some people prefer to combine these two together and get a “now and later” effect. Whey hydrolysates are popular for collagen protein for skincare.

4 good reasons for whey protein powder:

Besides providing all of the essential amino acids your body needs, high-quality whey protein from organically pastured cows also contains three ingredients of particular importance for health:

1. Leucine – a powerful muscle builder, good for weight loss, protein synthesis, muscle growth. Whey protein is ideal because it contains FAR more leucine than other foods. Just 3 oz. of high-quality whey contains about 8 grams of leucine. To get that from other foods, you’d have to eat 1.5 lbs. of chicken, more than 1 lb. of almonds (over 3,000 calories) or 16 raw eggs.
2. Glutathione – protects cells from oxidative damage. Glutathione has the unique ability of maximizing the activity of all the other antioxidants, including vitamins C and E, CoQ10, alpha-lipoic acid, and antioxidants found in the fresh veggies and fruits you eat every day. Glutathione is an essential factor in energy utilization, detoxification, and anti-aging disease prevention of Alzheimer’s, Parkinson’s, coronary, autoimmune diseases, arthritis, cancer and muscle fatigue and weakness.
3. Conjugated Linoleic Acid (CLA) – good for weight loss. Conjugated Linoleic Acid (CLA) — a healthy type of omega-6 fatty acid found primarily in grass-fed beef and dairy products. CLA can help you lose weight via a number of different mechanisms, including:
   • Reducing food intake
   • Stimulating the breakdown of dangerous central body fat
   • Inhibiting the production of body fat while preserving muscle (with the greatest improvements occurring when combining exercise with dietary intake of CLA)
4. CLA also is a potent ally for combating:
   • Cancer
   • Osteoporosis
   • Immune system microbes
   • HBP, cardiovascular disease, high LDL cholesterol & triglycerides
   • Food-induced allergens
   • Insulin resistance, inflammation

The key factor here is pasture-raised. Grass-fed cows have levels of CLA 300 percent – 500 percent higher than cows fed an unnatural grain-based diet.

CLA supplements are made by chemically altering safflower and sunflower oils – unhealthy processed vegetable oils turning linoleic acid into CLA.

Whey protein can also boost your odds against heart disease and stroke.

Plant protein powder sources

Hemp – Ideal whole natural seeds. No soaking or grinding necessary. Hemp is known to positively affect health in the following ways:

• Nutrient density – 50 percent protein, 20 percent healthy carbs – mostly fiber, 30 percent healthy fat, vitamin E, phosphorus, potassium, magnesium, sulfur, calcium, iron, and zinc.

• Heart health – L-Arginine makes nitric oxide which keeps the vessels pliable; promotes optimal blood pressure, decreases the risk of blood clots, and boosts recovery after a heart attack.

• Skin health – assists in reversing eczema and atopic dermatitis. Hemp seeds are a rich source of fatty acids in the optimal omega 6:3 ratio.

• PMS/menopause – Gamma-linolenic acid (GLA) in hemp seeds produces prostaglandin E1, which reduces the effects of the hormone prolactin. Prolactin has a role in the physical and emotional symptoms of premenstrual syndrome (PMS). GLA in hemp seeds may also help reduce the symptoms of menopause.

• Digestion – Whole hemp seeds contain both soluble and insoluble fiber, supporting digestive health. Fiber also supports the heart and skin health.
  • Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. Fiber from Hemp helps you to feel full longer and improve blood sugar control and weight management.
  • Insoluble fiber does not dissolve at all and helps add bulk to your This helps food to move through your digestive tract more quickly for healthy elimination.

Pea isolate/brown rice isolate combination

I recommend combining pea isolate with brown rice isolate (1 scoop of each) to get the “complete” protein – 9 essential amino acids.

How much protein is right for you?

There are two main methods used to calculate optimal protein intake: by body weight or by percentage of macronutrient intake.

1. By body weight: The Institute of Medicine recommends 0.8 grams of protein per kilogram (2.2 lbs per kg) of body weight. For someone who weighs 150 pounds, that means 54 grams of protein per day, which for a sedentary person might be ok, but with any activity – ranging from “recreational” up to “competitive” athlete, this would be way too little.

2. Percentage of macronutrient intake: You will note that all nutrition fact labels on cans and processed foods, indicate (by default) that 10 percent protein is the RDA. Take 100 percent and subtract the ratio of the other two macronutrients (60 percent for carbs – way too high, and 30 percent for fat – way too low) and you get the government approved 10 percent left over for protein. This is the beginning of nutritional deficiencies and an unhealthy diet.

A better guideline is to make sure at least 15 percent (15 to 20 percent) of your daily calories come from protein. On a 2000 calorie per day diet, this is about 75 grams of protein per day, minimum. The balance being 50 to 60 percent healthy fats and 20 to 30 percent healthy carbs (lots of soluble and insoluble fiber).

Sources:

1. https://www.nap.edu/read/10490/chapter/12#673

2. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm

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Many common herbs and spices have been shown to help protect against the most devastating chronic conditions.

If you’ve never thought about trading in your medicine cabinet for your spice rack, now’s the time to discover how to benefit from using spices for a return to gut, heart, metabolic, immune, and brain health.

Maximize the health benefits of herbs and spices

Tastier foods are more satisfying than bland ones, which you tend to eat faster, and are less fulfilling. If you’re not satisfied, you’re more likely to overeat.

Adding spices to every meal, I have found that I:

• use less salt
• feel satisfied with taste
• am satiated and full longer (when including quality fats and proteins)
• am less likely to consume excess sugar or unhealthy fats

But the benefits only begin on your plate…

Below are some amazing health benefits of common spices you should keep in your kitchen for daily use. One tip to remember: double the amount of dried spices to get the same levels of active substances from fresh spices.

To balance your immune system:

1. Turmeric – high anti-oxidant, scavenges the hydroxyl radical — the most reactive of all oxidants. The health benefits of turmeric are many!
2. Licorice – Buffers the inflammatory response by increasing steroid output from the adrenal gland. A good buffer if the immune system is over-responding to the flu.
3. Black Pepper – increases the bioavailability of nearly all foods, herbs and compounds. Use freshly ground for best results. It’s also considered a spice that can help fight fat.
4. Oregano – the active agent (rosmarinic acid) is a powerful anti-oxidant. Oregano is a major source of thymol and carvacol — two antibacterial agents that fight off infection — and has quadruple the antioxidants of blueberries. Pair with rosemary for better balanced blood sugar.
5. Garlic – anti-fungal, antibacterial, and antiviral effects, and has been shown to help guard against blood clots in your arteries.
6. Rosemary – may cut cancer risk as an anti-oxidant, anti-fungal and anti-bacterial; interferes with candidiasis (yeast infection) growth. You can reap rosemary’s benefits by eating or sniffing it.

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To reduce inflammation, inflammatory and infectious conditions:

7. Cloves – one of the most potent anti-inflammatories with anti-bacterial and anti-oxidant properties. Beneficial against muscle pains from injuries, arthritis and rheumatism. It contains eugenol with mild anesthetic benefits used for toothaches, gum pain and sore throats. Relief from respiratory ailments like asthma, bronchitis; eliminates intestinal parasites, fungi and bacteria.
8. Chili Peppers – contain capsaicin which has numerous health benefits that include pain relief, putting the heat on cancer, melting fat, opening arteries, fighting prostate cancer, and stopping ulcers. Capsaicin helps relieve pain by depleting the pain-causing neurotransmitter substance P; suppresses appetite, burns more calories after a meal, suppresses body fat accumulation. Another study suggests that capsaicin is as effective as exercise in maintaining weight loss.
9. Thyme – the oil is antiseptic and antibacterial, and recent studies show thyme can kill MRSA infections, which are resistant to other antibiotics. It’s an essential ingredient in this cancer-fighting dish, too.
10. Sage – preserves memory, soothes sore throats. Combines well with: Squash, parsley, rosemary, thyme or walnuts
11. Curcumin (from turmeric) – has been shown to influence more than 700 genes; acts as a natural COX-2 and 5-LOX inhibitor (and other enzymes) implicated in inflammation.
12. Nutmeg – One study found that nutmeg extract can significantly reduce E. coli (antibacterial); also good for joint pain, gout, and toothache.
13. Ginger – anti-inflammatory, anti-fungal; eliminates gas, relaxes and soothes intestinal tract, balances immune system function; also minimize arthritis symptoms. One study showed that consuming 2 grams (0.4 tsp) per day eased muscle pain from exercise by 25%. Recent research shows it may protect against intestinal diseases that lead to cancer.
14. Cumin – lowers blood glucose levels. It has antibacterial properties, killing stomach ulcer causing Helicobacter pylori. Black cumin reduces inflammation associated with rheumatoid arthritis. Click here for 10 ways cumin protects.
15. Peppermint – soothes digestive tract, reverses irritable bowel syndrome. Inhibits bacterial growth, fungi, allergies and asthma.
16. Cinnamon – antimicrobial, anti-oxidant, anti-bacterial (including E. coli), relieves pain of muscle stiffness and sore joints due to arthritis; prevents UTI’s, tooth decay and gum disease. There are two types of cinnamon — make sure you choose the one known to boost health.

To boost mental health and/or reduce anxiety:

17. Natural sea salt – natural mood-elevator. A real salt deficiency induces behavioral changes including reduced motivation, fatigue and depression. Entirely different than typical iodized table salt, natural sea salt (like Himalayan Sea Salt) provides mood stabilizing benefits. Getting the right salt can protect your heart too.
18. Nutmeg – significant anti-depressant effects, comparable in potency to the anti-depressants imipramine and fluoxetine. Reducing anxiety and insomnia.

Special mention: Curcumin

The ingredient found in turmeric with all these amazing effects is called curcumin. Curcumin has been found to decrease inflammation and enhance liver function, among many other benefits…

Curcumin from turmeric is also found to reverse the effects of:

• Cystic fibrosis
• Type 2 diabetes
• Crohn’s disease
• Psoriasis
• Rheumatoid arthritis
• Cataracts
• Gallstones
• Muscle degeneration (regeneration effects)
• Inflammatory bowel disease

Increase the potency: One way to increase the potency and bioavailability of curcumin is to combine turmeric (1 part) to freshly ground black pepper (1 part) and organic coconut oil (3 parts). Extra virgin olive oil works just as well.

Cinnamon for cardiovascular and metabolic health

Diabetes — a condition of diet and lifestyle affecting the insulin and leptin sensitivity of the body — is a problem of epidemic proportions in the U.S.

Researchers found that 2 grams of cinnamon per day for 12 weeks significantly reduced HbA1c levels, blood sugar levels, triglycerides, LDL (bad) cholesterol and total cholesterol levels in poorly controlled blood sugar level diabetics.

In another earlier study, cinnamon was found to increase insulin sensitivity and glucose metabolism by 20 fold (2000%).

Cinnamon lowers your blood sugar by acting on several different levels, including:

• Slowing the emptying of your stomach to reduce sharp rises in blood sugar following meals
• Improving the effectiveness, or sensitivity, of insulin via proanthocyanidin signaling in your fat cells
• Enhancing your antioxidant defenses

It’s not a bad idea to sprinkle cinnamon on just about anything, including fast foods to keep your blood fats from spiking too high.

Conclusion

Herbs and spices are not only great in meals for added flavor but are key to the nutritional density in the foods we eat. Herbs can protect us against diseases, clear toxins from our body, and provide us with vitamins and minerals.

By using spices and herbs, inflammation is diminished, immune function is enhanced and the body enjoys a return to balance in the gut, heart, and brain.

Sources:

1. Anand P¹, Bley K. Topical capsaicin for pain management: therapeutic potential and mechanisms of action of the new high-concentration capsaicin 8% patch. Br J Anaesth. 2011 Oct;107(4):490-502. doi: 10.1093/bja/aer260. Epub 2011 Aug 17. https://www.ncbi.nlm.nih.gov/pubmed/21852280

2. Snitker S¹, Fujishima Y, Shen H, Ott S, Pi-Sunyer X, Furuhata Y, Sato H, Takahashi M. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr. 2009 Jan;89(1):45-50. doi: 10.3945/ajcn.2008.26561. Epub 2008 Dec 3. https://www.ncbi.nlm.nih.gov/pubmed/19056576

3. Haramizu S¹, Kawabata F, Ohnuki K, Inoue N, Watanabe T, Yazawa S, Fushiki T. Capsiate, a non-pungent capsaicin analog, reduces body fat without weight rebound like swimming exercise in mice. Biomed Res. 2011 Aug;32(4):279-84. https://www.ncbi.nlm.nih.gov/pubmed/21878735

4. Takikawa A¹, Abe K, Yamamoto M, Ishimaru S, Yasui M, Okubo Y, Yokoigawa K. Antimicrobial activity of nutmeg against Escherichia coli O157. J Biosci Bioeng. 2002;94(4):315-20. https://www.ncbi.nlm.nih.gov/pubmed/16233309?ordinalpos=14&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

5. Christopher D. Black, Matthew P. Herring, David J. Hurley, Patrick J. O’Connor. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. The Journal of Pain, 2010; DOI: 10.1016/j.jpain.2009.12.013

6. Tekeoglu I¹, Dogan A, Ediz L, Budancamanak M, Demirel A. Effects of thymoquinone (volatile oil of black cumin) on rheumatoid arthritis in rat models. Phytother Res. 2007 Sep;21(9):895-7. https://www.ncbi.nlm.nih.gov/pubmed/17562570

7. Ford AC¹, Talley NJ, Spiegel BM, Foxx-Orenstein AE, Schiller L, Quigley EM, Moayyedi P. Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ. 2008 Nov 13;337:a2313. doi: 10.1136/bmj.a2313. https://www.ncbi.nlm.nih.gov/pubmed/19008265?ordinalpos=1 itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

8. Morris MJ¹, Na ES, Johnson AK. Salt craving: the psychobiology of pathogenic sodium intake. Physiol Behav. 2008 Aug 6;94(5):709-21. doi: 10.1016/j.physbeh.2008.04.008. Epub 2008 Apr 13. https://www.ncbi.nlm.nih.gov/pubmed/18514747?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

9. Dhingra D¹, Sharma A. Antidepressant-like activity of n-hexane extract of nutmeg (Myristica fragrans) seeds in mice. J Med Food. 2006 Spring;9(1):84-9. https://www.ncbi.nlm.nih.gov/pubmed/16579733?ordinalpos=10&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

10. R. Akilen, A. Tsiami, D. Devendra, N. Robinson. Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine. Volume 27, Issue 10. October 2010. Pages 1159–1167 http://onlinelibrary.wiley.com/doi/10.1111/j.1464-5491.2010.03079.x/full

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I’ve found something that works for me, and I want to share it with you. I don’t know anyone who couldn’t use more energy.

It’s not half as complicated as you may think either: There are just four practical guidelines to remember… quality, quantity, ratio and timing (QQRT). With these four factors to guide you, you can be well on your way to enjoying more sustained energy while also maintaining the healthy weight you desire.

Quality

Quality of the food you eat is inherently key to a healthy body. Quality food is usually real food — whole foods that grow from the ground, is nutrient dense, and mostly plant-based. Animal protein usually includes animal fat which gets to be limited for health reasons.

As far as vegetables and fruits go, choose organic as often as you can. Foods that are certified organic are grown in conditions that exclude toxins. For meats, dairy and eggs look for grass-fed, antibiotic and hormone-free. For fish, look for wild-caught pacific.

Consider purity of products grown in local farms and orchards or online. Quality foods usually include fiber (meat has no fiber, but is still valuable), protein, carbs, and healthy fats from quality sources. Phytonutrients from fruits and vegetables are also valuable in addition to being natural sources of essential minerals and vitamins.

Consider a modified Mediterranean diet, including legumes (beans and lentils), nuts and grains in balance. Until the body is in balance with the gut healed and body detoxed, consider leaving out grains (including gluten grains) and dairy.

Quantity

The fact is we eat until we are full. The more nutrient dense your food is, the less you need to eat to “feel full,” be balanced and feel satisfied.

You could spend a lot of time determining how many grams of each of the three macronutrients — protein, fat, and carbohydrates (PFC) — your body deserves to have, on average, per day, but that varies from person to person. Instead of doing that, if you focus on ratios and timing (coming up next), quantity usually falls into place naturally.

Ratios

To optimize metabolism, as found in nature, our best bet is to balance your macronutrients with the ratio that fits your lifestyle and intensity of activities. Even athletes who run and lift weights can do very well with about a P:F:C ratio of approximately 30:50:20.

If you look at any nutrition facts label on canned or processed “food” you will find that the “DV” or Daily Value recommendations we are led to believe is good for us is 30 percent fat and 60 percent carbohydrates. You will then notice that the protein amount is left blank. This leaves exactly 10 percent for protein. This is grossly insufficient in most cases, especially if one is doing resistance training (i.e. lifting weights, using resistance bands or doing any strength training) like I am recommending you do 2 to 4 times per week.

A better ratio recommendation for protein would be about 20 to 35 percent depending on activities. Consider protein and fiber with each carb meal to slow digestion, prevent spiking of glucose or insulin — as both are bad for cardiovascular health. Protein also lengthens the time (from 1.5 to 3+ hours) that a largely “carb” meal will last without hunger.

Recommending a number as high as 60 percent carbohydrates in the diet is completely irresponsible, especially if that includes “junk” carbs or added sugars like soda, baked goods, candy, pasta and bread. Although it depends on the intensity, duration and frequency of activities, a moderate range recommendation would be more like 20 to 25 percent carbohydrates — all complex and “clean” — coming from whole foods.

This leaves about 50 percent or more for fat. To prevent storing sugar as fat and to stimulate the body’s hormones to naturally burn more fat, replace simple sugars, added sugars and excess carbs with healthy fats like coconut oil, olive oil, olives, avocados, eggs, nuts, seeds and butter (not heated). Butter heated to boiling or frying produces rancidity in the body.

The nutritional makeup of the human body is approximately:

• 23 percent protein
• 64 percent fat
• 13 percent carbohydrate

Compare the human body ratio of macronutrients with what you are putting into your body on a daily basis, on average, in grams to see how you are replenishing yourself.

In reality, the ideal ratios for your body will change depend on your activities or natural use of energy. Intermittent fasting and High Intensity Interval Training (HIIT) or “Burst” Training both lower insulin resistance and trigger fat burning hormones. So, that said, consider not “counting” calories or grams of macronutrients at all! Yeah, freedom! Instead, purge the pantry, kitchen and secret “hiding places” of all unhealthy “food” and instead buy only healthy choices.

Timing

Consider these two keys of timing of foods:

• Order of food consumption
• Intermittent Fasting

Order of Food Consumption

The stomach works like a good blender. If you make a smoothie, you know that your blender will efficiently blend everything together if you put the liquid on the bottom, followed by say a banana, then say greens, then frozen berries or ice on top. Soft to hard, from bottom to top makes a quick, easy blend. If you did the opposite, you might quickly notice your blender binding up. So it is with your stomach.

Water passes through the stomach in seconds to minutes, if by itself or with supplements. Fruits digest very quickly — in about 5 to 20 minutes. Vegetables take about 20 minutes. Grains take a little longer. Protein from meat, because of the pH required to breakdown the protein takes about 2 hours or longer. Fats can take 2 to 3 hours or more. Eat what digests first, then go on to the next food group in ascending order of time to empty the stomach. This is especially helpful if you experience bloating or other digestive symptoms.

Eat fruit (dessert) first, before a heavy meat protein and fat dinner — simply because of digestion time. This will prevent bloating. Whenever you can eat dessert first — say yes!

Intermittent Fasting

This is the only experimental approach that consistently improves survival in animals with cancer, and extends overall lifespan by about 30. Intermittent fasting reduces insulin resistance — the main cause of inflammation in the body, type 2 diabetes and most autoimmune disorders.

Benefits of Intermittent Fasting:

Reduction in:

• Leptin and insulin resistance (main causes of type 2 diabetes)
• HS-CRP (high-sensitivity C-reactive protein — a key biomarker for inflammation)
• LDL and total cholesterol levels
• Triglycerides
• Blood pressure
• Body weight — especially obesity
• Modulates levels of dangerous visceral fat that gathers around internal organs
• Type 2 diabetes
• Mitochondrial energy efficiency
• Oxidative stress (damage to lipids, cellular proteins and nucleic acids)
• Hunger and sugar cravings
• Alzheimer’s and Parkinson’s disease (boosting BDNF protein production — a neural protectant)

Increase in:

• SHBG (Sex Hormone Binding Globulin)
• IGF binding proteins 1 and 2
• Pancreatic function
• Resistance to stress, disease and aging
• Human Growth Hormone (1200 percent for women; 2000 percent for men)

These effects were seen even though the total calorie intake did not change or were only slightly reduced.

According to a 2014 study published in the journal Cell Metabolism, intermittent fasting without decreasing calorie intake, lowers high cholesterol, diabetes and obesity. A 5 percent healthy weight loss was almost immediately experienced and no weight gain occurred over the 38 week study. Eating was restricted to a 6 to 9 hour window. Unlimited eating times were also allowed on the weekends while still maintaining the overall results.

The study “found that time-restricted framework sustains the body’s circadian clock, which in turn, appropriately times the utilization of sugar, fat and cholesterol in different parts of the body. Daily fasting of 15 hours also allows the gut, liver and muscle to repair and rejuvenate by breaking down harmful chemicals and metabolic byproducts.”

Honor the 3 hour (minimum) window before retiring for bed by not eating the last three hours of your day. Enjoy eating during the “safe” zone (i.e. 10 a.m. to 7 p.m. if retiring by 10 p.m.). Ease into this and then practice it for at least three weeks before rendering an opinion. Pay attention to how you feel. And drink plenty of water. Water is safe at any hour and preferred before meals, limiting them during meals for ease and speed of digestion.

Yours in Health,

Dr. Brad Cutler

Sources:

1. https://www.ams.usda.gov/services/organic-certification
2. http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx
3. http://www.huffingtonpost.com/andrew-weil-md/fasting-health_b_1557043.html
4. Amandine Chaix, Amir Zarrinpar, Phuong Miu, Satchidananda Panda Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges, Volume 20, Issue 6, p991–1005, 2 December 2014

The post Four important factors for optimal health appeared first on Easy Health Options®.

We were hiking up a steep incline, and they were coming back down. They paused briefly to smile and encourage us. After pleasantries, the man simply commented, “motion is life.”

I was suddenly aware that if this was hard on me, all the better. I may have been pushing my muscles to the limit that day, but the alternative was not being able to move. That day I realized a great blessing — to be able to move… to climb that mountain and see that glacier.

Everything alive moves… and is grateful to be able to move. But if you don’t “move it,” as the saying goes… you lose it.

There are few reasons not to move. For starters the human body was built to move. But if “exercise” feels like it’s a four -letter word to you, put it out of your mind… and just move.

A body in motion stays in motion

It’s really appropriate that Sir Isaac Newton’s first law of motion has become a common reference in the realm of physical fitness.

Think about it: The first law states that a body at rest will stay at rest until a net external force acts upon it and that a body in motion will remain in motion at a constant velocity until acted on by a net external force.

That’s a mouthful. The first part of that makes me think of a couch potato — and gravity pressing down on that person… holding them down as their muscles and body slowly deteriorates… and their risk of death from sitting increases.

You don’t want to be that person. You want to be the person gaining momentum — boosting your health and energy and going places (even if it’s just around the block).

And not only that, you want to do it well into your senior years. Mobility promotes healthy aging. For most people it decreases with age. It makes sense that some things just become harder to do. But if you just stop, everything stops.

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Getting in motion

Motion deserves to be fun so that you’ll naturally want to do it again and again. It has no boundaries. And there are no “have- tos” in a motion plan that is optimal for you; there is just what works (functional) and what doesn’t (dysfunctional).

Walking is a great place to start. It integrates and provides a workout for your entire body — including musculoskeletal, cardio-respiratory and sensory and neural systems.

And the benefits! This simple activity can exert a tremendous influence over your health, lowering your risk of Alzheimer’s, protecting your heart, defending against cancer, decreasing your risk of disability, controlling your weight and increasing your life expectancy.

I recommend “moving” by walking a few days a week for a minimum of 20 minutes each time. Soon you’ll be up to walking every day for as much as a half hour daily or more.

How do I know this? Because the more you “move” the more energy you will end up having… and you’ll naturally want to “move” some more — just like Newton’s law says.

Speed is not important. In fact, research is finding that slow movement — think hatha yoga and tai chi — is helping people reduce functional disability, pain and depression. In one study people with chronic back pain took 12 weeks of tai chi classes and not only experienced less pain and stress but also gained more confidence in moving.

The most important thing is finding a manner of moving that you enjoy — so you’ll stick with it. Here are a few pointers to help you make the most of moving:

• Make it fun. When you walk, choose a few different routes around your home, the park, the mall (winter time), nearby high-school track. Invite a friend and increase your health benefits! Using a treadmill? Face the window or listen — and sing out loud — to your favorite music.
• Record the time spent in walking/moving each day on a calendar if you’re setting personal goals. Goals are much easier reached if written down. And you’ll be able to look back and see how far you’ve come. Or just go with the flow…
• Diversity is key. Consider mixing it up a little. Just like your mind, your body gets bored too. Try yoga, tai chi, or dance to improve flexibility; working out with weights or resistance bands for strength if you feel up to it; or cardio fitness, like aerobics or burpees to boost your heart health.

Source: http://journals.lww.com/spinejournal/Abstract/2009/09010/Evaluation_of_the_Effectiveness_and_Efficacy_of.11.aspx

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That means most of us experience food cravings on a regular basis. But what causes them?

The old model assumed people ate because they were undisciplined. That’s what we were told for nearly 40 years — and to go out and exercise the excess away.

The current theories are more complex and include three main causes:

1. Gut: Energy insufficiency — we eat when we are hungry. The presence of layers of infection demand imbalanced food choices (i.e. yeast breeds on sugar). This is brought on by leaky gut syndrome and habitual poor food choices. Leaky gut syndrome prevents us from absorbing sufficient nutrients such as macronutrients from quality proteins, fats and carbohydrates; micronutrients we get from minerals, spices and herbs; and phytonutrients found in real fruits and vegetables).
2. Brain: Satiety centers in our brains respond to hormones, like grehlin and leptin, which tell us when to eat and when to stop. These are triggered by external cues (billboards, local fast food restaurants; ice cream, candy, donuts, and coffee shops abound). Some foods cause neurotransmitter imbalances in the brain (like sugar does with dopamine and serotonin) that are best avoided.
3. Emotions: Our thoughts and emotions lead us to food choices, and usually to specific comfort foods when we are stressed out. Our social scene whether out with friends or family or in the break room for lunch — also affect the quality and quantity of our food choices.

When we do get a “craving” it is usually for a “comfort” food that we learned early on in our lives would cause immediate soothing.

Most of us crave foods that are highest in fat, closely followed by carbohydrates, and usually include almost no protein. The lack of protein with a snack or meal may cause hunger or cravings to return sooner.

What this tells us is, fat can immediately satisfy and “satiate” — or give a feeling of fullness. It also can trigger the hormones in the brain that give pleasure and calm us.

The problem, as we know, is that these foods, usually consumed in excess, set us up for leaky gut syndrome, cardiovascular problems and weight gain. These consequences are highly underestimated in society.

The good news is: there is a way to cut the cravings…

My 4 step strategy to curb the cravings

1. Plan ahead. This includes shopping once a week for the organic produce that allows for a diverse meal options:

• Consider four or more leafy green choices — like kale, swiss chard, spinach, arugula — enough for salads for two meals (first course of lunch and dinner) per day for one week.
• Colors — get at least one per color for second layer for each salad: Purple cabbage, onions (red, yellow), peppers (red, yellow and orange), carrots, tomatoes.
• Cook grains and/or legumes (beans or lentils) twice per week (i.e. Sunday and Wednesday) — enough for three days. One favorite: Quinoa because it has half the carbs and twice the protein as another favorite — brown rice.
• Consider also cooking fish, chicken or meat just twice a week to save time in food prep on other days.
• Always have prepared food with you (i.e. fruit, nuts, seeds, cheese, veggies cut up). This means in BPA-free containers in your purse, bag or car.

2. Fill up on the good stuff first.

• Drink water before you eat. Yes, plan to have water to drink wherever you go. Drink throughout the day, and when first hungry to test the authenticity of your hunger. Drink only about 4 ounces with your meal, because you drank routinely through the day and up to 8 ounces before (20 minutes) the meal. Not only is water a great appetite suppressant, drinking plenty will aid digestion.
• Eat nutrient-dense, healthy food that you have already prepared before considering “junk food” cravings. Salads don’t seem “sexy,” especially when you are really hungry (now!), but once you start in — you will realize how fulfilling they are — and the cravings usually disappear. Especially if you eat a superfood detox salad.
• Allow time to eat and feel full — eat in gratitude. Be present — no other activities, except relaxing, positive, supportive social interaction while eating. When three-fourths full — stop, wait 20 minutes, allowing digestion. See how you feel. If you are still hungry — move on to your second course — grains, legumes, soup, meat/chicken, fish, and healthy oils.

3. Get new “go to” foods that satisfy cravings: (See substitution foods below)

• Desserts — find a delicious smoothie recipe to help quench a sweet craving — like this red velvet cake smoothie. Or better yet, a dessert that helps you eat better and lose weight: It’s referred to as the three pleasures and consists of nuts, fruit and dark chocolate. Research has shown that cutting out sweets altogether can backfire, so soothe your sweet tooth the right way.
• Evening — consider tea — up to three 8-ounce cups of herbal tea. This satisfies the “fullness” craving, physically and emotionally. This improves quality sleep, sooner. It also promotes timely cleansing and detoxification (a daily routine for your liver and other organs of detoxification) through the night.
• Finally, if you have to eat that “junk food,” you will “crave” less if you are full of nutrient-dense foods and plenty of water or healthy herbal tea. Your new “go to” foods for “cravings” may all be healthy choices.

4. Get real with your emotions.

Balancing your thoughts and emotions in response to life (handling stress well) is key to eliminating cravings and addictions.

• Find out through counseling with a Life Coach or licensed professional what is “eating you.”
• Journal your responses to life. Acknowledge what creates stress in your life. Identify your fears for each event.
• Resolve to find solutions to reacting positively to situations that are stressful to you. Behaviors will only permanently change if we change the way we think and feel about events.
• Add physical exercise to your daily routine. Practice meditation, yoga, breathing exercises, and pick up a hobby, pet or service project.

Food craving substitutions

Cravings are like mixed messages. Get your body and your brain on the right track by getting to the root of your cravings and satisfying them with the right nutrients.

Here is a list of foods that your body and brain may prefer to find nutrient sufficiency and satiety. Consider eating these substitutions to prevent the following cravings:

If you crave cheese, it could be that your body isn’t getting enough of the essential fatty acids it needs. Give it a healthy dose of omega-3s found in flax oil, ground flax seeds, chia seeds or walnuts.

We all enjoy pasta, white bread and pastries, but too much is a bad thing. Cravings for these foods may be brought on because your body wants chromium. Better food choices to get this nutrient include: broccoli, barley, oats, green beans, tomatoes, romaine lettuce, black pepper, onions, grapes, apples, cinnamon and sweet potato.

If you especially crave toast, you may need more nitrogen. Foods containing proteins can curb this craving, along with green leafy veggies, nuts, seeds, legumes and grains.

Chocolate cravings could indicate you lack magnesium. Try raw cacao nibs, beans or powder; whole grains, beans, nuts, seeds, greens and fruit.

Candy cravings may indicate low blood sugar. Fix it with fruit and high fiber foods (beans and legumes), complex carbs (grains) or chromium (cinnamon).

Coffee or black tea cravings could indicate a shortage of sulphur, iron, salt and phosphorous. As I mentioned earlier, a switch to herbal teas is a much healthier choice. But foods that may help this craving include: Cruciferous vegetables, figs, dried fruit, sea salt, apple cider vinegar, kombucha, pumpkins seeds, whole grains and vitamin C.

You’re probably seeing a trend here… whole food basics — like leafy greens, grains, nuts, seeds and fruits — give your body what it needs. These are real whole foods that satisfy your belly as well as your body. Ultra-processed foods, which make up most of the Standard American diet, don’t — and that’s what leads to the cravings. Fill up with the good stuff and watch your cravings disappear.

Sources:

1. Sørensen MR¹, Holm L². “I feel good and I am not overweight” – A qualitative study of considerations underlying lay people’s self-assessments of unhealthy diets. Appetite. 2016 Jul 25;107:135-143. doi: 10.1016/j.appet.2016.07.032. [Epub ahead of print]

2. Martin Grosshans, MD; Christian Vollmert, MD; Sabine Vollstädt-Klein, PhD; Heike Tost, MD, PhD; Saskia Leber, MD; Patrick Bach, BS; Mira Bühler, PhD; Christoph von der Goltz, MD; Jochen Mutschler, MD; Sabine Loeber, PhD; Derik Hermann, MD; Klaus Wiedemann, MD; Andreas Meyer-Lindenberg, MD, PhD; Falk Kiefer, MD. Association of Leptin With Food Cue–Induced Activation in Human Reward Pathways. May 2012, Vol 69, No. 5. Arch Gen Psychiatry. 2012;69(5):529-537. doi:10.1001/archgenpsychiatry.2011.1586.

3. Hill AJ. The psychology of food craving. Proc Nutr Soc. 2007 May;66(2):277-85.

4. Lowe MR¹, Levine AS. Eating motives and the controversy over dieting: eating less than needed versus less than wanted. Obes Res. 2005 May;13(5):797-806.

5. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=51

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Your friends and even your doctor may tell you “it’s just par for the course…,” a natural part of aging. You just have to accept it.

I’d beg to differ.

No one should have to live in pain. And what’s really alarming is that people are experiencing this kind of pain decades earlier than previous generations.

But before we get into why — and how to stop it — let’s talk about the value of pain…

Your body has something important to say

Pain does have value… and an important role in keeping you healthy. That’s because pain is a warning sign.

Pain is often the first indication something is wrong. And it motivate us to make a course correction and rebalance our lives to prevent further damage to healthy cells and tissues.

At the cellular level, many tiny nociceptors — a sensory nerve cell that responds to damaging or potentially damaging stimuli — are where pain is first “received.” Their job is to send that signal to the brain, where it is interpreted as pain.

The first and real cause of pain is Inflammation. In fact inflammation almost always precedes pain — except in cases of blunt trauma to a muscle, bone, or joint.

So, what causes inflammation and subsequently pain? It has been recently discovered that nearly all nociceptor “pain” is caused by a poor diet.

Foods that cause inflammation

You’re probably well aware of the dietary importance of omega-3s and omega-6s. They’re the essential polyunsaturated fats we need to survive.

Omega-3 fats get a lot of attention, especially EPA and DHA, for their brain and heart health benefits. They are most notably acquired via fatty fish, like salmon. A balance of both omega-3 and omega-6 is beneficial. But unfortunately the standard American diet (SAD) is much higher in omega-6s — and that’s a problem…

As it turns out, excess omega-6 essential fatty acids (EFA’s) are causing most local and systemic inflammation in our bodies.

Omega-6s consumed in excess are commonly found in:

• Rapeseed oil (Canola oil)
• Grape seed
• Safflower
• Corn Oil
• Soy oil (other soybean products via processing)
• Cookies, crackers, cakes, chips and baked goods (most processed foods)
• Fried foods — like French fries and doughnuts
• Movie and microwaveable popcorn
• Margarine
• Mayonnaise
• Granola bars
• Chicken or fish sandwiches (fast foods)

To make matters worse, some of the same sources of excess omega-6s also contain trans- fats — the kind of fats that reduce the pliability of blood vessels and to heart attacks and strokes.

Excess omega-6s in our diet may also lead to auto-immune conditions, dementia and cancer. This same excess can disrupt the natural functioning of vital organs like the kidneys, liver, spleen and gall-bladder that work to provide us a toxic free environment for digestion, detoxification, and balanced immune function.

So increasing omega-3s and simultaneously decreasing omega-6s is vital if you want to live a life free of pain and disease.

Benefits of increasing omega-3s and reducing omega-6s

The number 1 benefit of increasing omega-3s and lowering omega-6s in the diet is reduced inflammation.  But the positive effects on your health certainly do not end there…

• Reduces pain — decreases joint pain, muscle, tendon and ligament pain (from omega-3 prostaglandins and leukotrienes)
• Lowers blood pressure
• Prevents heart disease via balancing cholesterol and triglycerides
• Diminishes depression
• Boosts brain health (cognitive function and memory), etc.
• Reduces auto-immune disorders (Rheumatoid arthritis, Lupus, Reynaud’s)
• Reduces degenerative nerve disorders in children (Lorenzo’s oil)
• Reduces use of NSAID’s
• Moderates mood disorders: Depression, bi-polar, schizophrenia

DHA and EPA come largely from Fish sources, or fish oil supplements, including Krill — which increases brain health over fish oil supplements by 48% because it contains astaxanthin — a carotenoid hailed to be the most powerful antioxidant ever discovered.

Astaxanthin also helps with reversing pain and inflammation, fatigue, contributes to eye health and good-looking skin, and amazing anti-oxidant cell protection.

Fish Sources of omega-3s with a good omega-6 to omega-3 ratio include:

Krill Oil

Fatty Fish (without PCB’s or mercury):

Fish (3 oz/ serving provides the following healthy amounts in mg of omega-3s):

It’s important to mention that wild-caught fish have better 6:3 ratios than farm-raised fish. For example, farm-raised tilapia, one of the most highly consumed fish in America, has very low levels of omega-3 fatty acids and, perhaps worse, very high levels of omega-6 fatty acids, according to new research from Wake Forest University School of Medicine.

But don’t limit yourself to fish sources. Because of the other phytonutrients in whole-foods, consider having a balance of plant sources of omega-3s in your weekly diet:

Plant sources of omega-3s with a good 6:3 ratio include:

• Seeds: Flax, chia, hemp, sunflower, sesame (tahini)
• Perilla oil
• Leafy greens: Romaine, arugula, spinach, kale and purslane
• Cruciferous vegetables: Cauliflower, brussels sprouts, broccoli, bok choy
• Beans: Mung, navy, kidney
• Squash: Acorn, butternut, winter, and pumpkins
• Nuts: Walnuts, pecans, cashews
• Spices: Basil, cloves, spearmint, grape leaves, tarragon

Special Mention: Highest inverse ratio (i.e. good omega-3s to inflammatory omega-6s are:

1. Flax Seeds. Inverse ratio of 6:3 omega EFA’s of about 4:1

The downside is that the body will not digest properly un-ground flax seed, so it is best to grind it within 30 min of consumption. This is easy to do with a $9 Hamilton Beech coffee grinder in seconds at home. Requires electricity

2. Chia Seeds. Inverse Ratio of 6:3 omega EFA’s of about 3:1

The upside is no preparation, easy long-term storage. Consider buying a huge bag, once you know you like it. One source is znaturalfoods.com

Chia seeds boast nearly 11grams per ounce serving (11 of 12 total carb grams – awesome!) and a great balance of quality fats, carbs and protein. The ancient Incas could walk all day with just Chia seeds and water.

Our bodies can totally convert ALA from plant sources into EPA and subsequently DHA, however — this requires more metabolic processing. Because of this, the absorption of DHA and EPA fatty acids may be greater from animal sources like fish, meat or eggs.

“Most healthy people can eat ALA from plant sources like chia and flaxseeds, and it will be transformed into EPA and DHA. However, only 7% to 15% of the dietary ALA may be converted to EPA. Much less is converted to DHA. And this is in a healthy young person. The conversion rate is far less in the unhealthy or elderly.”

Some people have an impaired enzyme that makes them unable to convert ALA to DHA and EPA. That is why fish or fish/krill oil supplements are so important. Disease, stress, smoking or eating a diet high in trans- and saturated fat can also impair this conversion ability. Medium-chained saturated-fat coconut oil being the exception — this is a healthy fat. Consider choosing organic.

In addition to improving your omega ratios, there are other foods you should just completely clear from your table to avoid pain and disease-causing inflammation. I talk in detail about some of these in my post, 6 foods no one should eat. But, for starters, just say “no” to:

1. Sugar — think added sugars (this creates blood sugar problems and insulin resistance) like soda, processed foods, candy
2. High Fructose Corn Syrup — does the same as excess sugars, plus strains the liver and stores fructose as visceral fat rather than burning it as energy
3. Trans Fats; Partially hydrogenated vegetable oils — reduce pliability to the vessels, especially the coronary arteries, contributes to plaque build-up in the intimal walls (inside lining) of the arteries
4. Alcohol — more than 2 servings of beer or wine/day for men; ½ that for women (this destroys neurons in the brain; creates dis-ease and dysfunction in the liver; beer increases 7 calories per gram carbs vs sugar at 4 calories per gram — like a super carb to create the buzz — also affecting heart health)

If you follow these dietary changes, it won’t be long till you begin to notice that the pain you used to feel when you got out of bed in the morning is long gone.

Sources:

1. Hibbeln, Joseph R. (June 2006). “Healthy intakes of n−3 and n−6 fatty acids: estimations considering worldwide diversity.”. American Journal of Clinical Nutrition 83 (6, supplement): 1483S–1493S. American Society for Nutrition. PMID 16841858.

2. Maroon JC1, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surg Neurol. 2006 Apr;65(4):326-31.

3. Goldberg RJ1, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain.

   Pain. 2007 May;129(1-2):210-23. Epub 2007 Mar 1.

4. Lands, William E.M. (December 2005). “Dietary fat and health: the evidence and the politics of prevention: careful use of dietary fats can improve life and prevent disease”. Annals of the New York Academy of Sciences 1055: 179–192. Blackwell. doi:10.1196/annals.1323.028. PMID 16387724.

5. http://www.huffingtonpost.com/suzy-cohen-rph/astaxanthin_b_2750910.html

6. https://www.sciencedaily.com/releases/2008/07/080708092228.htm

7. Susan Schenck. “Beyond Broccoli, Creating a Biologically Balanced Diet When a Vegetarian Diet Doesn’t Work.”

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Here are 6 common offenders that cause serious health issues, chronic illness, and may lead to an early death — and where they are commonly found so you can avoid them at all costs:

1. Trans Fats

Trans Fats (aka “trans fatty acids” or “TFA”s), produced by heating partially-hydrogenated vegetable oils are extremely bad for the body. One M.D. in Australia noted that blood tests performed on heart-attack victims showed 100% of them had consumed foods containing trans-fats within the last 24 hours before their heart attack. TFA’s significantly increase incidence of Heart Attack; while Omega-3 EFA’s (essential fatty acids — a good fat for brain and heart) reverse the risk, lowering cardiovascular disease and heart attack risk.

Trans fats limit the artery’s ability to be flexible and expand which is especially dangerous where plaque builds up in the vessel (atherosclerosis). This increases inflammation throughout your body — in turn increasing the likelihood of developing chronic illnesses. Processed Canola oil also becomes hydrolyzed producing trans fats that damage the body.

Possible harmful effects:

• Depression
• Arthritis
• Heart attack or heart disease
• Stroke
• Type 2 diabetes, pre-diabetes, metabolic syndrome, obesity
• Increases omega-6s and decreases omega-3s
• Dementia
• Cancer

Commonly found in:

• Pre-packaged baked goods — chips, cakes, cookies and pies
• Margarine
• Cake frosting
• Pancake mixes
• Fried foods and fast foods (french fries, doughnuts, frozen meals, etc.)
• Microwaveable popcorn

2. GMO Foods

Genetically modified organisms (GMO) have undergone genetic alterations through laboratory procedures known as genetic engineering. It is estimated that over 90% of all soy, corn and wheat grown in the U.S. is GMO. Most GMO crops were adulterated to resist glyphosate, an herbicide that may disrupt the gut microbiome leading to leaky gut syndrome — one of the leading causes of chronic illness. During growth, GMO crops are saturated with glyphosate so should you be concerned about residue in your food? Considering that glyphosate has also been linked to cancer, kidney disease, birth defects, autism and more, it’s not a far-fetched concern.

Soy especially has been found by hundreds of epidemiological, clinical and laboratory studies to be linked to malnutrition, digestive distress, thyroid dysfunction, cognitive decline, reproductive disorders, immune system breakdown, and even heart disease and cancer. The National Institute of Health has recently produced a 45-page soy warning. Partly to blame, soy is an endocrine (hormone) disruptor and affects the ability to sexually reproduce in both males and females. Some 25% of all males in the U.S. (ages 15-45) are unable to reproduce. Infants are started on soy formula at birth and soy is found in over 60% of our processed foods.

Here are just two types of soy found in our processed foods:

Soy Protein Isolate

Possible harmful effects:

• Allergic reaction
• Diarrhea
• Headaches
• Rash
• Thyroid issues
• Dementia or other degenerative brain disorders
• Breast cancer
• Reproductive disorders in both males and females

Soy Lecithin

Possible harmful effects:

• Mood instability
• Soy and hexane allergy
• Menstrual cycle abnormalities
• Cancer
• Infertility (males and females)
• Abnormal and incomplete brain development in children and pregnant women
• Reproductive system complications

Both additives are commonly found in:

• Many processed foods
• Cereal, candy
• Chicken
• Chocolate
• Deli meats
• Energy bars
• Infant formula
• Margarine
• Mayonnaise
• Protein powders
• Soups, gravies, sauces
• Baked goods and mixes
• Asian cuisine
• Peanut butter

3. High Fructose Corn Syrup (HFCS)

Possible harmful effects:

• Leaky gut syndrome, inflammation
• Increases visceral fat production and storage
• Liver damage and disease
• Low energy
• Mercury poisoning
• Increased cholesterol and triglyceride levels
• Metabolic syndrome, obesity, diabetes, heart disease, dementia
• Accelerated aging
• Cancer

Commonly found in:

• Soft drinks
• Salad dressings, sauces
• Breads, many multi-grain breads, muffins
• Breakfast cereals
• Processed snacks
• Candy bars
• Fruit juice, juice drinks
• Yogurt
• Ketchup

4. Artificial Sweeteners

Here are the top two worst offenders:

Aspartame — is 200 times sweeter than sugar.

Possible harmful effects:

• Increased risk of type 2 diabetes
• Increased cravings, caloric intake throughout the day, weight gain
• Muscle spasms, muscle aches, pains, limb numbness
• Blurred vision
• Tinnitus (ringing in the ears)
• Hyperactivity
• Shortness of breath, dizziness
• Skin reactions, rashes,
• Seizures
• Headaches
• Lupus
• Alzheimer’s dementia — memory loss, cognitive decline, brain damage
• Multiple sclerosis
• Insomnia, anxiety
• Abdominal pain
• Birth defects, cancer

Sucralose (Splenda) — is 600 times sweeter than sugar.

Possible additional harmful effects:

• Inhibits dopamine
• Leaky gut syndrome
• Autoimmune conditions
• Migraines, dizziness, seizures
• Allergic reaction
• Weight gain
• Diabetes
• Dementia

Artificial sweeteners are commonly found in:

• Diet soda
• Protein drinks and powders
• Chewing gum
• Jams, jellies, pies, pastries, ice cream
• Candy, syrup
• Cereals
• Sugar-free products

5. Sugar

Sugar elevates ghrelin, a hormone that promotes hunger, which can induce overeating and rapid weight gain. Sucrose leads to elevated levels of blood glucose and a higher risk of type 2 diabetes. Sugar is highly addictive — causing the brain to release dopamine 8 to 9 times more addictive in the brain than cocaine.

Possible harmful effects:

• Accelerates the rate of aging of your organs, skin, arteries and joints
• Mood swings
• Promotes overeating, causes addictions
• Candida, yeast and fungal infections
• Obesity, overweight
• Type 2 diabetes
• Heart disease
• Cancer
• Non-alcoholic fatty liver

Commonly found in:

• Soda
• Fruit juices
• Pasta sauces
• Breakfast cereals
• Breads
• Baked goods
• Beer
• Cookies, cakes, candy
• Ketchup (and almost all processed foods)
• Syrups

6. MSG

MSG (Monosodium Glutamate) aka glutamic acid, monopotassium glutamate, natrium glutamate, monoammonium glutamate, yeast extract, gelatin, calcium glutamate, magnesium glutamate, soy protein, calcium caseinate, sodium caseinate, autolyzed yeast, textured protein, and my favorite — “natural flavors.”

Many people report experiencing adverse effects after eating foods containing MSG. These symptoms are collectively referred to as the “MSG symptom complex” and include headache, skin flushing, sweating, pressure, tightness, numbness, tingling or burning in the face, heart palpitations, chest pains, nausea and muscle weakness. A double-blind, placebo-controlled study in 1997 confirmed that MSG causes this symptom complex at an average of 2.5 grams of MSG.

Possible harmful effects:

• Headache
• Skin flushing, tightness or face pressure, numbness or tingling, burning in the face or neck
• Heart palpitations, chest pain
• Nausea
• Poor sleep
• Muscle weakness
• Hives or other allergic reaction
• Inflammation
• Brain damage, nervous system damage, learning disability
• Endocrine (hormonal) problems, emotional control issues
• Obesity
• Short stature

Commonly found in:

• Chinese or Asian food
• Chicken or sausage products
• Dipping sauces
• Flavored snack chips
• Parmesan cheese products
• Salad dressings
• Soy sauce
• Beef jerky
• Canned goods

Sources:

1. Catherine Shanahan, MD. Deep Nutrition. A study from New Zealand that showed that subjects who ate french fries from a restaurant fryer displayed immediate harm to their endothelial function of their arteries, from a normal 7% dilation before eating the french fries to almost NO dilation at all (only 1%) AFTER eating the french fries. Dr Shanahan also surveyed hundreds of patients that were admitted to the hospital for a heart attack, and discovered that every single patient that just had a heart attack had consumed foods made with vegetable oils with their last meal before the heart attack.

2. Siddiqui RA, Harvey KA, Ruzmetov N, Miller SJ, Zaloga GP. n-3 fatty acids prevent whereas trans-fatty acids induce vascular inflammation and sudden cardiac death. Br J Nutr. 2009 Dec;102(12):1811-9. doi: 10.1017/S0007114509992030.

3. http://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us/recent-trends-in-ge-adoption.aspx

4. http://articles.mercola.com/sites/articles/archive/2014/09/14/glyphosate-celiac-disease-connection.aspx

5. Heather B. Patisaul, Wendy Jefferson.The pros and cons of phytoestrogens. NIH http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

6. http://www.aol.com/article/2014/02/24/doctor-says-sugar-eight-times-more-addictive-than-cocaine/20837016/

7. https://www.youtube.com/watch?v=6XXKcx4Ftdc

8. Gladstein, J. (2006). Headache. Med Clin North Am, 90(2): 275-90.

9. Izikson, L. (2006). The flushing patient: differential diagnosis, workup, and treatment.  J Am Acad Dermatol, 55(2): 193-208.

10. Yang WH, Drouin MA, Herbert M, Mao Y, Karsh J. The monosodium glutamate symptom complex: assessment in a double-blind, placebo-controlled, randomized study. J Allergy Clin Immunol. 1997 Jun;99(6 Pt 1):757-62. http://www.ncbi.nlm.nih.gov/pubmed/9215242

11. Fernstrom, JD. (1996). Short-term neuroendocrine effects of a large oral dose of monosodium glutamate in fasting male subjects. J Clin Endocrinol Metab, 81(1): 184-91

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Gut troubles must be at the top of the list of complaints physicians hear often. But few of them are willing to take the time to zero-in on the cause. How can you offer a real solution if you don’t?

That’s why following a cleanse and re-introducing food groups (over 30+ days), as I recommend, is so important. Once you go through that process, you’ll have a better understanding of what works in your body — specifically, what foods you can eat and in what combinations.

Then you’ll be able to include all the foods that work for you in your diet, because one of the goals of an individualized nutrition plan (a healthy diet for you) is diversity…

Diversity provides a complement of macronutrients (proteins, fats, and carbs) and micronutrients: minerals, vitamins, and phytonutrients (from plants) that provide essential properties of health.

This way, you can have the food experience you deserve — one that helps you feel full, energized and promotes successful weight loss!

1. Eat what works for you

On a daily basis, consider getting a broader variety of vegetables. Joel Furhman, M.D., author of “Eat to Live,” offers us a mnemonic for daily consumption of healthy foods that heal: “GBOMBS” — Which stands for Greens, Beans (or Lentils), Onions, Mushrooms, Berries, and Spices.

The basis of your diet deserves to include all those foods that decrease inflammation, balance pH (more alkaline please), provide fiber and nutrients that support the good bacteria of the gut and good energy for the cells of your entire body.

This includes: More fruits (before noon), more vegetables (limit starchy vegetables), about an ounce of nuts or seeds, about 1/3 to ½ cup of beans or lentils (remember lentils have more protein and less carbs than beans), grains (gluten-free for most, and always non-GMO) — maybe ½ to 1 cup (depending on your size and appetite), olive oil, coconut oil, herbs and spices. If your body responds well to these, consider including fish or eggs for brain health. Fish contain Omega 3 fatty acids. Eggs contain phospholipids and inositol — also brain protective. Both provide improved cognitive function and mood balance. Consider adding protein in the diet with pure whey protein powder, live probiotics from yogurt, kefir, kombucha, natto, miso, kimchee, sauerkraut or pickles (without the dyes or preservatives).

2. Greens

At least 50%+ of the food we consume deserves to be plants, preferably raw or steamed. To do this, plan to continue having a full plate of salad (followed by other items, such as limited starchy vegetables, beans or lentils, meat or fish. Include healthy fat and spices with the meal.

3. Colors

Add to this plate of greens, as a second layer on top, colored vegetables.

Plan to eat with each salad (for lunch and dinner) vegetables with all of the following colors — white, purple, green, yellow, orange and red. Get a good mixture with each meal. Colors in the vegetables provide the following phytonutrients for health…

Anti-Inflammatory properties (and an alkaline pH) from:

• Anthocyanins — blue, purple and red fruits and veggies
• Capsaicin — colorless, bittersweet – found in hot peppers
• Sulforaphane — cruciferous vegetables: broccoli, broccoli sprouts (10-100x’s), Brussels sprouts, cabbage, cauliflower. Steam (v. boil).
• Omega 3 essential fatty acids for heart and brain health — plant and fish sources
• Oleocanthal — olive oil
• Polyphenols: catechins, epicatechins — tea, cacao, green tea
• EGCG — green tea
• Quercetin — in most fruits and vegetables with color
• Isoflavones — grains, fruits, vegetables, soy (non-GMO) and clover
• Curcumin — turmeric (w/ bioperin and pure oil)
• Ellagitannins — wild strawberries, raspberries, blackberries, pomegranate, walnuts, pecans, cranberries

Ideas for breakfast, lunch, dinner and snacks:

Breakfast: Add fruit (AM until noon) to a smoothie: ½ banana, berries, apples, pineapple (small amounts at first), mango, kiwi, oranges, etc. When your body is ready, combine with whey protein powder (or other protein powder source).

If you choose eggs (inositol for mood balance and cognitive function; great source of phospholipids) consider following the fruit by 20 min for good digestion.

Lunch and Dinner: Continue to eat salads, first. Remember the value of greens combined with colors. Also Vitamins A, D, E, and K (from the vegetables) require fat to accompany the meal for absorption and assimilation into the cells. Consider nuts, seeds, or olive oil to reach optimal nutritional benefit.

Add in steamed (non-starchy) vegetables like tomatoes, broccoli, cauliflower, squash, zucchini, asparagus, artichoke, arugula, Brussels sprouts, bean sprouts, celery, dandelion greens, eggplant, endive (chicory), fenugreek, cabbage (all types; green, purple, etc), fennel, garlic, ginger root, green beans (not any other kind of beans yet if re-introducing food groups), hearts of palm, jalapeno peppers, all kinds of peppers, mushrooms, onions, radishes, shallots, snow peas, etc.

Snacks: Eat when hungry, but plan ahead by having food prepared and with you wherever you go. This includes a BPA-free water bottle full of purified water. Plan to have food for both a mid-morning and a mid-afternoon snack. If you must, a healthy dessert is best eaten before 7pm.

4. Achieve satiety with healthy fat

Satiety is, in part, provided by healthy fat in each meal. This feeling of fullness is registered in the brain as contentment and completeness. Our diets may be much better off for both heart and brain health by increasing (45%-65% of caloric intake, depending on climate, activities, etc) our intake of the essential macronutrient: Fat.

For over 40 years we have been told that a high fat diet or foods high in fat or saturated fat are not good for us and can cause increases in cholesterol, triglycerides, heart disease and obesity. Not true!

In fact, saturated (non-processed, organic) coconut oil is one of the best sources of fat we can put in our bodies. It’s also safe to cook with at high heat (like popcorn) as it doesn’t break down and become rancid, like butter does. Limit to 3-5 tablespoons a day, depending on your size and caloric intake.

Healthy Fat:

• Coconut oil (limit 3-5 tablespoons/day)
• Olive oil (limit 2 tablespoons/salad meal)
• Seeds and avocados are also great sources of healthy fats.
• Nuts — almonds, walnut, pecan, cashew, peanut
• Seeds — pumpkin, sesame, sunflower
• Avocado (1/2 per day)
• Almond butter
• Butter (grass-fed)
• Ghee

5. Prolong healthy carbohydrates with healthy protein and fiber

Always eat protein with carbohydrates. If you are having that weekly sugar treat – add some protein and fiber so that you won’t get the “crash”. This prevents both the spiking of blood sugar and of insulin — doing your cardiovascular system a big favor. This also makes a meal “last” (having energy and not feeling the cravings) three or more hours instead of just 1.5 hours without the protein or fiber.

Healthy Protein: (Range-free, without hormones or anti-biotics) eggs, fish, chicken, lean animal protein, lentils, beans, nuts, seeds (chia, pumpkin, sunflower, etc) which are good on salads as well as for a snack. Limit animal protein (3-6 ounces per day). Protein powder — hemp, pea, brown rice, or whey.

Like most who follow a Cleanse and Re-introduction of Food groups process for 30 days, you could notice a reversal of most, if not all, of your chronic illness symptoms. Things like brain fog, mood problems, sleep difficulties, skin conditions — like psoriasis or eczema — and arthritic pain. You could be well on your way to enjoying better mental focus, more energy, fewer cravings, less fluid retention and fatigue and most of all — successful weight loss!

Source: http://www.healwithfood.org/foods-that-contain/ellagic-acid-high-amounts.php

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Just imagine returning your gut, intestines and colon lining to the pristine condition you had it in when you were a child — clean, pink and functioning optimally. You can do this… with a cleanse and by following steps to re-introduce foods that boost your colon health. And here’s why you should…

If you have any symptoms of chronic illness, anywhere in your body, the gut is where we begin the healing process. Here are some of the worst offenders for causing chronic illnesses…

Leaky gut syndrome

The name sounds crude, but this really common condition may exist in over 90 percent of the adult U.S. population due to poor nutrition choices, toxins, medications, and stress.

Leaky gut syndrome causes inflammation in the body. What happens in leaky gut syndrome is this: the tight cellular junctions lining the small intestines get holes in them and they begin to allow undigested proteins and foreign microbials (viruses, bacteria, mycotoxins, yeast, fungus, and parasites) to pass through into the blood stream unchecked.

Tennis court-sized villi

The small intestine is where most of the nutrition you take in gets into your blood stream — via the villi. The villi are the hills and valleys of surface area your body uses to block bad bugs and particles and to allow good nutrition in. If we spread out the villi of an average adult so it was flat it would equal the square footage of a tennis court (that’s playing doubles not singles). Imagine hundreds of “holes” in your villi allowing bad particles in, including infectious bugs, providing poor digestion and even worse assimilation (passing of vitamins, minerals, and micronutrients into the cells). This condition of “Leaky Gut” is what generates the condition of chronic illness, upsetting all the systems of health in the body.

But we must do all 4 R’s of Gut Healing I mentioned in my last post to correct the problem. For a quick review, the 4 R’s of Gut Healing are:

1. Remove – via Cleanse, & Re-Introduction of food groups
2. Replace – Digestive Enzymes (before and with meals)
3. Restore – 2-3 Wks Pre-biotics (3g/day); 2 Billion (minimum) Probiotic count (Phlora-Syn, 1-3 mos)
4. Repair – Zn, Cu, Mg, Se, K, Mn, Cr, L-Glutamine, Omega 3, B’s (methyl) esp. B5 + Biotin. (1-2 mos) Col-Trax, Di-Gessta (1-2 mos)

In the cleanse and re-introduction of food groups we will focus on what to eat for the next 30 days. Following the outline, you will know what to eat and you won’t have to worry about what to not eat. If it’s not on the list, don’t eat it. The cleanse will solve the first 2 steps (remove and replace) of gut healing, with the exception of adding some digestive enzymes for about a month.

Healthy eating takes time — for preparation, chewing and swallowing. Enjoy this process by eating in gratitude, realizing this is the beginning of the undoing of years of unhealthy habits. Allow the body to heal and you will be amazed at how great you will begin to feel!

The cleanse

For three days, eat only the following:

• Breakfast: Watermelon (up to 2″ slice; get full) — in season. Out-of-season, eat berries — blueberries, blackberries, raspberries (but not strawberries).
• Lunch: Salad (unlimited) with Salad Dressing (up to 2 Tbs) — see salad recipe in Food prep section below.
• Then, ½ hour after Salad, eat a prepared fist-sized red Beet. Beets are great for cleansing the kidneys. Be prepared to see red in your urine and stool. This is normal. See how to prepare beets in Food prep section below.
• Dinner: Repeat Lunch
• Eve: At least 2 hrs after dinner and before bed, repeat Breakfast with watermelon (or berries).

3 things to consider — water, herbal teas and protein

Water (Day 1 and forever)

Drink enough water. If you feel hungry, always drink water first, then wait 20 minutes and see if you are still really hungry. You may have just been dehydrated. If you are hungry, eat. Throughout your life, consider drinking at least 8 oz of water before every meal (drink only up to 4 oz. with meals to optimize digestion).

A good rule of thumb for lifetime purified water consumption is to drink a minimum of ½ your body weight in ounces, per day. Drink more water if you are working out or are in extreme heat.

Herbal Teas (Day 1 and forever)

Please buy some herbal teas to consume each evening around 7 or 8pm instead of a dessert or evening snack. You may also consider a good mineral whey protein powder drink in the evening. For an even more complete cleanse, use Triphala (one source is znaturalfoods.com) — 1/4 to 1/2 tsp dose with water or herbal tea. No food after this before bed. You may consume as much water or tea after this before retiring as you like.

Protein (Day 4, on)

Get enough protein! If you are working out, cut back to about ½ of the energy output and intensity of your regular work-outs. Now, make sure you get enough protein and your carbs for breakfast will last 3 to 4 hours instead of 1.5 hours. You will also feel better throughout the day. Dieters who don’t get enough protein usually do poorly in the long run because their muscle breaks down from not enough protein. In a future article I will give you guidelines to optimize protein intake for you as an individual.

An idea for now, consider 2 scoops (28 grams) hemp (50% protein) powder as a supplement, or a combination of pea protein powder (1 scoop) and brown rice protein powder (1 scoop). One source for all three powders is znaturalfoods.com

On day 4 you can start having smoothies. Combine your protein powder with fruit and purified water. It’s fast, easy and nutritious.

Food preparation & recipes:

Beet preparation — 3 choices

1. Cook 6 beets (enough for 1 person to consume 2/day for three days). Cook in oven at 375 degrees in a casserole dish with the juice of 1 or 2 limes or lemons.
2. Bake them like potatoes. May also include light sea-salt.
3. Crock pot with about 1.5 inches of water at the bottom on high for 2 to 3 hours.

The Cleanse Salad Recipe

• Start with a large serving bowl:
• Add Leafy greens – Including… (To fill up the bowl)
• Kale (both curly and non-curly Lucinato) the darker the greens, the better
• Collard Greens
• Swiss Chard
• Baby Spinach
• Romaine Lettuce
• Arugula
• Purple Cabbage

In smaller quantities and smaller sizes to preference…

• Parsley
• Bok Choy
• Cilantro
• Mustard Greens (Optional) (Proportionately less)
• Onions (any kind – I usually get red, purple and green)
• Celery
• Cucumbers
• Tomatoes
• Mushrooms

Beginning on Days 4-6, add all colors of peppers (red, yellow, orange, green and hot peppers)

You may add hot peppers to boost metabolism.

You can use any or all of these in your salads. Change it up, if you like, from day to day. I like to use peppers in every salad because it adds color – increasing phytonutrients, anti-oxidants and flavor.  One goal is to get as many colors in my salad daily as possible — white, purple, green, yellow, orange, and red.

These are the things you get to put in your cleanse salad. Follow the Re-introduction of food groups to know when you may add more things to your daily salads like tomatoes, carrots, seeds and nuts, feta cheese, green olives and avocados.

Salad dressing recipes

Lemon Vinaigrette

• 1 cup Fresh Lemon Juice/Lime Juice
• Zest of 1 Lemon
• 1/4 Cup Balsamic Vinegar
• 1/4 Cup Olive Oil
• 2 Tbsp Horseradish (or Dijon) Mustard
• 2 cloves fresh Garlic, minced or pressed
• ¼ Cup Honey
• Blend until Smooth (Add water for desired consistency)

Raspberry Vinaigrette

• 1/4 Cup Olive Oil
• 1/2 Cup Balsamic Vinegar
• 3 Tbsp Lemon Juice
• 1/3 Cup Honey
• 1 inch Slice of Onion
• 5 Stalks of Organic Celery, chopped
• 3 or 4 Cups fresh or frozen Raspberries
• Fresh ground Pepper to taste
• Blend until Smooth (Add water for desired consistency)

Re-Introduce of food groups

1. (Days 4-6) Broader variety of Vegetables (including nightshades), Onions, Mushrooms; Berries.
2. (Days 7-9) Some starchy vegetables (Peas, Sweet Potatoes, Yam). Vegetables best eaten after noon.
3. (Days 10-12) More fruits (Citrus, limit to 1/day). Fruits before Noon.
4. (Days 13-15) Nuts and Seeds — Almonds, Walnuts, Pecans, Cashews, Pumpkin seeds, Sunflower seeds.
5. (Days 16-18) Lentils and Beans — Lentils have more protein and less carbs than beans!
6. (Days 19-21) Grains (gluten-free) — Quinoa, Brown Rice, Oats, Buckwheat, Amaranth, etc.
7. (Days 22-24) Eggs (Source of Phospholipids, Inositol for mood balance and cognitive function, etc).
8. (Days 25-27) Whey — as Protein Powder (pure source, NO Artificial Sweeteners — this includes Sucralose! Read the Label.
9. (Days 28-30) Yogurt — as a source of live probiotics and protein (great snack ingredient; with fruit or nuts)
10. (After Day 30) Fermented Foods — as a source of probiotics, pH balance for microbiome health (Kefir, Kambucha, Sourkrout, etc. Learn to ferment your own vegetables — See future article). Take your probiotics for at least the first 30 days.

Re-introduction process:

For the first two days of each three-day phase, add the next food group from the list. The third day is to clear the gut and GI system while noting if there are any food sensitivity symptoms. Stop eating that food group immediately if you experience any of the food sensitivity symptoms listed below:

1. Weight Gain
2. Recurrence of Cravings
3. Fluid Retention (swelling or puffiness of face or extremities)
4. Changes in Digestion or Bowel function: Bloating, Gas, Diarrhea, Constipation, or Reflux (GERD)
5. Fatigue
6. Nasal Congestion
7. Headaches
8. Pain — Bowel, Joint aches, Muscle aches
9. Brain Fog
10. Mood Problems — Depression, Anger, Anxiety
11. Sleep Problems — Difficulty going to/staying asleep
12. Changes in Skin — Acne, Rashes, Eczema, Psoriasis, etc.

Sources: http://www.totalhealthinstitute.com/digestive-disorders/

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It wouldn’t surprise me if you didn’t. No one taught us that when I was in medical school. It took me years of study with functional and alternative medicine to truly learn to heal my patients instead of just “treat” them.

The first basic healing process is to heal your gut. Why start there?

Because if you compare your body to a 7 story building, a healthy gut is the first floor — or foundation. Without a proper and strong foundation, all other floors of this building may come crashing down.

When that happens, you’ll first begin to see the immediate effects in your gut. You may experience these common symptoms of an unhealthy gut…

• Reflux (GERD or Gastro-Intestinal Reflux Disease)
• Gas, Bloating
• Constipation
• Diarrhea
• Food allergies or sensitivities

But it may not be long until you notice these lesser-known widespread symptoms:

• Anxiety, Depression, Mood imbalances, irritability
• Skin problems like eczema, rosacea, psoriasis
• Asthma, Allergies, Inflammation
• Restless Leg Syndrome
• Diabetes
• Autoimmune disease
• Frequent Infections
• Poor memory and concentration, ADD or ADHD
• Headache, Joint Pain
• Fibromyalgia
• Poor Vision

To heal the gut you should focus on restoring function of the stomach, small intestines and the colon…

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Assimilation – Elimination

The gut’s underlying physiological process is Assimilation — Elimination. And this is where we begin…

Assimilation is getting enough healthy nutrients (not junk food ingredients) into the cells of the body. This makes the cells, tissues and organs of the body happy. This also makes the brain content. This also contributes to satiety (to satisfy fully). Let’s agree right now that when we eat we deserve to feel full and content while giving our cells what they want in order to be healthy, balanced and to function properly.

Assimilation requires good digestion which begins in the mouth with enzymes that break down the healthy carbohydrates that we eat. In the stomach, the proper pH must be present to break down different kinds of macronutrients.

Protein for example requires a much lower pH (or more acidic) environment, for a much longer period of time, than say vegetables. Vegetables require a higher pH (or more alkaline) to properly digest (break down into smaller particles) to later be allowed to cross the gut lining into the bloodstream, and eventually into the cells (assimilation).

Fats require more time than even proteins to be digested with enzymes secreted from the gall bladder and pancreas. The duodenum also contributes hormones and enzymes to balance this process.

On the other end, elimination is where all of the unused food gets released via the urine or feces. Proper elimination is essential to a clean, efficient, healthy gut.

The basic steps to heal the gut

To balance the Assimilation-Elimination process we use the 4 R’s of Healing the Gut:

1. Remove
2. Replace
3. Restore
4. Repair

1 – Remove – In this first step we remove offenders that bring down a healthy gut by cleansing and then reintroducing food groups less likely to cause inflammation and sickness.

For at least a month remove the following from your diet:

• Gluten grains
• Casein protein (dairy products)

Remove permanently:

• GMO Soy, Corn, Wheat
• Artificial Sweeteners
• MSG (monosodium glutamate) (including processed food and restaurant sources)
• HFCS (High Fructose Corn Syrup and other forms of processed Fructose)
• Trans Fats (all Hydrogenated Vegetable Oils including Canola oil)
• Processed foods

Remove for a period of time: (See Re-introduction of Food Groups in next article)

• Peanuts
• Eggs
• Shellfish
• Sugar
• Fermented Foods (for now)
• Animal Fats and Protein
• Antibiotics, Acid blockers, Anti-inflammatories

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2 – Replace – Take digestive enzyme supplements between meals (1-2 hours after a meal) to digest bio-film. Bio-film grows in the small intestines as a matrix layer right next to the gut lining. This occurs from unhealthy food choices, high-acidic diet, or not enough good bacteria. This film in the gut can trap infectious bugs like viruses, bacteria, mycotoxins, yeast, fungus and parasites.  Digestive enzymes are also needed to digest the meal. Take these 20-30 min before meals.

Replace the poor quality food with healthy fiber-rich, whole foods compatible to the individual GI system. Support with nutraceuticals in the interim while the gut heals (see #4 below). Dosage may depend on the individual and their present state of gut health.

3 – Restore – Ramp up your prebiotics over 2 – 3 weeks to 3g/day. Probiotic with multiple strains of minimum 2 Billion probiotic count. (ie. Phlora-Syn for 1-3 mos.) Take only upon waking in the AM (so put it by the bed with water) and at least 20 min before eating.

4 – Repair – to repair your gut look to healing nutrients: Di-Gessta (herbal formula to heal the small intestines), Col-Trax (herbal formula to heal the colon). Zinc, Copper, Magnesium, Selenium, Potassium, Manganese, Chromium, L-Glutamine (10-40g per day) to heal the gut lining, Omega 3 (2-3gms/day), B’s especially B5 + Biotin (1-2 mos). If you test positive for MTHFR gene mutation, then take MethylFolate (Methylated B9) and Methylcobalamin (Methylated B12). (See article on MTHFR). Take Col-Trax, Di-Gessta (1-2 mos).

In my next article I will make life simple and spell out exactly how to do the cleanse. I will give you a method to re-introduce the food groups. Follow-up articles will include the crucial information of what works and what doesn’t in our diet and why. Because individuals respond uniquely, you may benefit from a relationship with a Functional Medicine Practitioner.

I have found that results come from enthusiastically focusing first on what works – what is good for our body. Later, it is important to know what doesn’t work and why. This knowledge will provide guidelines and awareness for making a personalized health management plan that will serve you for years to come.

Sources:
1.  Sandin, A., Bråbäck, L., Norin, E., and B. Björkstén. 2009. Faecal short chain fatty acid pattern and allergy in early childhood. Acta Paediatr.98(5): 823–7.
2. Weinstock, L.B., Fern, S.E., and S.P. Duntley. 2008. Restless legs syndrome in patients with irritable bowel syndrome: response to small intestinal bacterial overgrowth therapy. Dig Dis Sci. 53(5): 1252–6.
3. Aglaée Jacob, MS, RD. Gut Health and Autoimmune Disease – Research Suggests Digestive Abnormalities May Be the Underlying Cause. Today’s Dietitian, February 2013 Issue, Vol. 15 No. 2 P. 38
4. Pimentel, M., Wallace, D., Hallegua, D., et al. 2004. A link between irritable bowel syndrome and fibromyalgia may be related to findings on lactulose breath testing. Ann Rheum Dis. 63(4): 450–2.
5. http://www.myprotein.com/sports-nutrition/l-glutamine/10636931.html

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Your risk for this is high if you have an increasingly sedentary lifestyle, if you work at a desk, sit on a couch for hours in a day or if you don’t have a regular fitness routine.

However, the good news is that there are some safe, easy movement exercises that I would offer as a way to prevent back pain. These same motions that prevent back pain also reverse back pain and are safe for almost any previous low back condition.

The one safety rule is: Do all motions up to, but not past, the point of pain. A stretching feeling is good. Sharp pain or radiation (to another area) of pain or numbness says to stop.

Researchers found that people who exercised at least two or three times a week slashed their odds of having a lower back pain episode by 35%. When added to education about preventing back pain (such as learning the proper way to lift, better ergonomics, improved posture), exercise cut risk by 45%.

If you have either local pain (that stays in the joints of the back) or radiating pain or numbness, now would be a good time to find a good Chiropractor and get back on track. With these exercises, performed on a regular basis, you probably won’t have a reason to use pain pills for low back pain and can prevent injury or re-injury.

Below are five exercises that can be included into your daily routine to strengthen your core muscles. These motions will keep your back strong and safe. This will prevent back pain when performed regularly.

Five moves to help prevent back pain

1 – Bird Dog: This move is great for working your core because it activates all the major muscle groups that flex, extend, and laterally bend both your abdominal and back muscles.

First come into a tabletop position on your hands and knees. Hands are placed directly underneath your shoulders. Knees are directly underneath your hips.

Make a flat or neutral spine so you’re not pressing up or sinking down; stay right in the middle.

Reach your right hand forward parallel with the floor while extending your left leg back, also parallel with the floor in the opposite direction (“Bird Dog” position).

Now, really reach toward opposite sides of the room with the extended limbs, then come back through neutral position and switch sides. Repeat 4 times on each side, holding for 10 seconds, alternating sides.

2 – Forearm Plank Reach: This is a moving forearm plank that forces you to activate your core as you move to alternating positions.

First come onto your elbows in plank position and maintain a nice, solid core. To do this, tighten your abs and squeeze your buttocks together like you are holding a $100 bill between your butt cheeks. Widen your feet to become very stable. From here, reach one hand forward, and then alternate. Prevent your hips from moving by tightening your core muscles. This is your goal: to keep your hips nice and still, and parallel to the ground. Repeat 4 times on each side, holding each arm in the extended position for 10 seconds each, alternating sides.

3 – Safe Side Stretch: This move is great because it opens up both your hips and your back. Often times, back pain can be the result of tightness in other areas of your body such as your upper back or your hips. You want to allow for a stretch in any muscles that are tight or that might be compensating for opposing weak muscles. Stretching holds equal value to strengthening.

Start by going into a plank. Bring your hands underneath your shoulders. Next, bring your right foot up to meet your right hand – just to the outside of it. , and then you’re going to twist open with your right hand, reaching for the sky. Then make sure that left leg stays straight by squeezing your left buttock muscles (gluteals).

Now switch sides. Replace your right foot back into plank position. Bring your left foot up right next to your left hand. Open 180 degrees again, reaching for the sky. Remember to tighten the straight leg gluteal muscles. Hold for 10 seconds each. Repeat 4 times on each side, alternating.

4 – Mid-Spine Twist: This move is a twist designed to open up your T-spine (thoracic or upper back). So to prevent back pain in this area while performing this motion, you want to create stability in your lower spine and mobility in your mid-back.

First lie down on your side with both arms straight out to your side, one on top of the other. Knees bent to 90 degrees, one on top of the other, keeping a straight or neutral spine. Stack your shoulders and your hands on top of each other. Begin by opening your top arm until the back of it touches the floor on the opposite side. Your arms are now 180 degrees from each other. Your knees are still together on the original side.

Now repeat on the opposite side. Hold for 10 seconds each. Repeat 4 times each side, alternating.

5 – Low Back Hold Leg Lift: Lie down on your back, with a towel rolled up and placed across the lowest portion of your back, just above your hips.

Keep your neck in neutral position with your head on the ground. Engage your core as you lift both legs up 6 inches. Now keep your left leg at a height of 6 inches while the right leg raises straight up as high as you can go. Hold for 3 seconds. Put the right leg back to 6 inches as the left leg goes up as high as it can go. Repeat 10 times, alternating legs.

The towel is there for you to press into to keep a neutral spine, protecting the low back and to make sure that you are activating your lower core.

Sources:

1. http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm

2. Daniel Steffens, PhD^1,2; Chris G. Maher, PhD¹; Leani S. M. Pereira, PhD²; Matthew L Stevens, MScMed (Clin Epi)¹; Vinicius C. Oliveira, PhD²; Meredith Chapple, BPhty³; Luci F. Teixeira-Salmela, PhD²; Mark J. Hancock, PhD³ , Prevention of Low Back Pain A Systematic Review and Meta-analysis, February 2016, JAMA Intern Med. 2016;176(2):199-208. doi:10.1001/jamainternmed.2015.7431.

3. http://www.ncbi.nlm.nih.gov/pubmed/26747432

4. Mayer S., Targeted exercise for muscles that support the spine reduces low back pain, Cochrane review shows. BMJ. 2016 Jan 7;352:i84. doi: 10.1136/bmj.i84.

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Low back pain (LBP) is a great place to start. Most people that use chiropractic do so for chronic LBP or neck pain, and most of them also suffer with osteoarthritis (inflammation of the joints).

But as of 2008, only about 5% to 7% of the U.S. population visited a chiropractor. It’s not a huge segment of the population but one important thing to note about this group — they were content with the care they received.

And the sooner they got care, the better off they were. One study indicated that seeking chiropractic care for LBP shows better outcomes if sought within the first 2 weeks.

But most people appear to wait… another study concludes that individuals seeking care for neck or back pain have worse health status than those who do not seek care for pain. Generally, however, patients who seek help from chiropractors alone report having fewer health problems and are less limited in their activities than those consulting medical doctors.

So what are some conditions you might see a chiropractor for? Aside from low back pain, other common conditions treated well by a chiropractor include:

• Headaches and neck pain;
• Numbness, tingling or pain radiating from the neck into the shoulders, arms or hands;
• Pain radiating from the low back down the leg or into the foot;
• Chronic conditions like osteoarthritis — affecting most of us after age 40.

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What you can expect from chiropractors

All chiropractors are not equal. What I mean by this is within the profession, there are so many diverse methods of treatment — one source identified over 20. But most DC’s, also called Chiropractic Physicians in many states, utilize a variety of methods — or treatment modalities — that will likely accommodate the vast majority of the population. They have extensive training and knowledge in many subjects, but really only specialize in a few, depending on the doctor.

Here is a little of what patients experience and some general facts about chiropractic care:

• More than 35% of chiropractic patients are receiving care for upper or low back pain.
• About 20% of chiropractic patients are receiving treatment for neck pain.
• People most often go to chiropractors to receive treatment for back pain, neck pain, headaches, car accidents, repetitive motion injuries or strains, and sports injuries.
• You can visit a chiropractor if you have osteoarthritis (or other types of arthritis).
• Treatments provided by chiropractors include spinal manipulation (chiropractic adjustment), massage, diet and nutritional counseling, and weight loss guidance.
• Chiropractic adjustment is an effective treatment that’s performed around 1 million times every business day in the United States.
•  Your chiropractor can be your primary health care provider.
• Chiropractors will not prescribe medications as part of your treatment plan.

Chiropractors are not licensed to prescribe pharmaceuticals drugs or prescription medications. This is actually good news because most prescription medication does not reverse the underlying condition or the symptoms of chronic illness.

Instead, chiropractic offers spinal adjustments, extremity adjustments (of any joint outside of the spine), physiotherapy to minimize muscle spasms and pain, and when appropriate, education.

Chiropractic education includes how to prevent musculoskeletal back and neck pain; good posture and motions for work, play, home, sports activities; sleep posture and neck support; stretching and strengthening exercises to maintain a balanced and functional spine, joints, and supporting musculature, etc. Most musculoskeletal conditions are usually reversed with a series of spinal adjustments (usually 8 to 24 over a period of time).

Chiropractic is very effective in achieving these objectives. Of course, results vary according to the duration and severity of the underlying condition and its causes.

If you are open to using chiropractic vs. anti-inflammatory or analgesic (pain) medications and bed rest (the modern medical approach) for joint and muscle pain, then most Chiropractors are likely to be beneficial. Chiropractors are very good at diagnosing the cause of your pain via orthopedic and neurological testing. Some may recommend X-rays or MRI, especially if your condition was caused by trauma, infection, tumor, or osteoporosis.

After a treatment plan is developed and begun, it’s vital that you communicate what is working for you and what isn’t to your Chiropractor. If your condition doesn’t seem to be getting better within the first two weeks, feel free to get another opinion.

Some things you’ll want to consider before your first visit

1. You decide when to go to the Chiropractor. Consider going when you have chronic pain of the low back, neck, mid-back, hips, sacro-iliac joints – which is to either side of center in the low, low back, or joints of the shoulders, elbows, wrists, hips, knees, ankles and feet. Some DC’s specialize in nutrition, neurology, sports injuries, some in adjustments of babies and children, some just for auto-related injuries.
2. You decide how long you will go and how much you will ultimately pay (by shopping beforehand and getting recommendations from those who have been).
3. Ask questions. What are your choices in treatment (pain relief vs. Corrective Care). Ask how long it may take to expect results. Follow recommendations. Don’t be afraid to go to another Chiropractor to have a different experience and then be better informed and experienced.

Sometimes it takes a while to find the Chiropractor that fits your criteria allowing you to be involved and make choices. Just as you would with any other caregiver, find one you feel communicates well with you and has a good bedside manner.

Like car repair shops, there are some really good adjustors out there, and some DC’s with conservative fees. Finding them both at the same Chiropractic Physician’s practice may be worth your time.

Sources:
[i] Marc W. Zodet, M.S., Joel M. Stevans, D.C., The 2008 Prevalence of Chiropractic Use in the US Adult Population, JMPT, Oct 2012, Vol 35, Issue 8, Pp 580-588.
[ii] Karin E. Mantel, MChiroMed, Cynthia K. Peterson, RN, DC, MMedEd, B. Kim Humphreys, DC, PhD, Exploring the Definition of Acute Low Back Pain: A Prospective Observational Cohort Study Comparing Outcomes of Chiropractic Patients With 0-2, 2-4, and 4-12 Weeks of Symptoms, JMPT, Mar-Apr 2016 Volume 39, Issue 3, Pp 141-149
[iii] Cote P, Cassidy JD, Carroll L., The treatment of neck and low back pain: who seeks care? who goes where?, Med Care. 2001 Sep;39(9):956-67.
[iv] http://patch.com/iowa/urbandale/bp–ask-the-doctori-am-confused-about-the-many-many-d95613b4720
[v] General Information about Chiropractic Care. American Chiropractic Association Web site. http://www.acatoday.org/pdf/Gen_Chiro_Info.pdf.
[vi] Back Pain Facts & Statistics. American Chiropractic Association Web site.http://www.acatoday.org/pdf/back_pain.pdf.
[vii] Chiropractic Quick Facts. International Chiropractors Association Web site.http://www.chiropractic.org/?p=chiroinfo/main.
[viii] Chiropractors. Bureau of Labor Statistics Web site.http://www.bls.gov/oco/ocos071.htm. Updated December 17, 2009.

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By choosing gratitude thoughts we create feelings and emotions of genuine gratitude. We begin to appreciate what we have and realize more fully each day that we are able to create what we want in life. Peace and joy come as a direct result of this cause-and-effect relationship.

How do we develop gratitude as a habit in our lives? Here are 5 proven practices that net amazing results in the hearts and minds of those who practice them:

1. Gratitude Diary – Tonight, and each night for 3 weeks, write for 10 minutes at the end of each day the details of 3 things that went well during your day, large or small, and also describe why you think they happened. Re-experience the feelings of these positive results. Results of increased happiness from this practice persist for up to 6 months. Once a week, perhaps at the end of your week, write down 5 things people have done to influence you for the better for which you are grateful and reflect on what these things mean to you. Consider upcoming positives as well.

Why is this important? A 2005 study led by Martin Seligman, founder of the Positive Psychology Center at the University of Pennsylvania, found that completing this exercise every day for one week led to increases in happiness that persisted for six months.

This simple practice can also teach you to notice and savor positive events as they happen in the moment, and remember them more vividly later on. By reflecting on the sources of these good things, the idea is that you start to see a broader support system of goodness around you.

2. Mental Subtraction – Once a week for 10 minutes, consider the many ways in which important, positive events in your life — such as your job or educational achievement — could have never taken place, and then reflect on what your life would be like without them.

A series of studies in 2008 led by Minkyung Koo found that completing a 15-minute mental subtraction writing exercise led to increases in happiness and gratitude.

Mental subtraction can counteract the tendency to take positive events for granted and see them as inevitable; instead, it helps you recognize how fortunate you are that things transpired as they did.

3. Gratitude Letter – Pick a person you feel you’ve never properly expressed your gratitude. Write a thoughtful, detailed Gratitude Letter. Consider including inspiring lessons learned or funny moments with this person.

The 2005 study led by Martin Seligman also tested the effects of writing and delivering a gratitude letter, finding that, of the five different practices that the researchers tested, this practice had the greatest positive impact on happiness one month later. Those who delivered and read the letter to the recipient in person, rather than just mailing it, reaped the greatest benefits.

4.  Give it Up – Pick a less desirable junk food or a pleasure to give up for 1 week. Then come back to it in 1 week and enjoy it again — this time with greater anticipation and excitement.

Abstaining from a pleasurable activity for a week leads people to derive greater pleasure from it and feel greater appreciation for it when they eventually indulged in it again. One goal is to recognize how we take some pleasures for granted. This can teach us to enjoy savoring them more.

Ever notice that the first bite of chocolate cake is usually the best? We have a tendency to adapt to pleasurable things — a phenomenon called “hedonic adaptation” — and appreciate them less and less over time. But we can interrupt this process by choosing to experience the “Give it Up” practice, which requires temporarily giving up pleasurable activities and then coming back to them later, this time with greater anticipation and excitement. One idea is limiting a portion to a small piece of chocolate cake and then giving it up for about a week.

A 2013 study conducted by Jordi Quoidbach and Elizabeth Dunn found that abstaining from a pleasurable activity for a week – in this study, eating chocolate – led people to derive greater pleasure from it and feel greater appreciation for it when they eventually indulged in it again.

5.  Savoring Walk – Once a week, walk for 20 minutes, in silence, preferably alone. Ideally, take a different route each week. Pay close attention to as many sights, sounds, smells, and other sensations as possible. Enjoy an increased awareness of things that create peaceful, harmonious contentment and joy.

Research by Fred Bryant and Joseph Veroff has found that taking this kind of stroll led to an increase in happiness one week later. Repeat this each week and be amazed.

References:
http://spp.sagepub.com/content/early/2013/01/30/1948550612473489.abstract
Emmons, R.A., & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84, 377-389.
http://www.health.harvard.edu/newsletter_article/in-praise-of-gratitude

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The really good news is that you can experience gratitude whenever you wish…

The very thoughts of relief, of peace, protection, connection, abundance and joy can bring about this feeling. And how you think and feel about the events of your life — your perspective — provides a basis for your physical well-being.

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Make the best of stress

Stress is defined as a psychological stimulus producing disturbing physiological reactions, leading to illness. In other words, stress is to perceive something as negative and then continue to respond poorly to life events. Stress, by this definition, can make us sick.

A different kind of stress is the good stress, the kind of stress that we respond to properly. By choosing to perceive an event as positively as possible, we bless our lives and others’ lives, and eventually overcome unwanted outcomes. This is called eustress which creates health, happiness and fulfillment.

Many “problems” may be seen from different perspectives, and multiple solutions are usually available. If you choose to turn any stress in your life to eustress, much more “good news” appears in your life as a result of your positive perception.

And the habit of seeing the positive creates an environment for gratitude to develop. Over time you may begin to see how the value of positive perception influences the outcome of events that come your way, and experience far-reaching benefits — confirmed by research — in just about every aspect of your life…

Top 7 Scientifically Proven Benefits of Gratitude

1.  Gratitude improves physical health.

Gratitude can “lower blood pressure, improve immune function and heart health, optimize cholesterol levels and help you sleep better. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Another study found that gratitude lowers inflammation and improves heart rate variability in patients with Stage B Heart Failure.

2. Gratitude improves psychological health.

Gratitude reduces lifetime risk for depression, anxiety, and substance abuse disorders, and is a key resiliency factor in the prevention of suicide. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. It’s the most significant variable for our ability to live long, healthy and happy lives.

Recent research also shows that expressing gratitude leads to other kinds of positive emotions, such as enthusiasm and inspiration, because it promotes the savoring of positive experiences.

Grateful people are more likely to behave in a pro-social manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

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3. Grateful people sleep better.

Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 10 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

4. Gratitude improves self-esteem.

A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem – grateful people are able to appreciate other people’s accomplishments.

5. Gratitude improves sexual fulfillment.

Dr. Amie Gordon reports that couples who expressed appreciation were more committed, more responsive, and more likely to stay together. “These findings provide evidence that gratitude is important for the successful maintenance of intimate bonds.”

The greatest sexual fulfillment, springing from gratitude, is found in long-term, committed relationships. Additionally in “Gratitude Sparks Oxytocin and Love” we see how gratitude triggers what is often called the bonding hormone. The 2015 study, published in the journal Personal Relationships, found that a spouse’s expression of gratitude was the “most consistent significant predictor” of a happy union and that it buffers their negative communication.

6. Gratitude enhances short-term memory.

Cognitive functioning and mental focus are actually increased when negative thoughts and judgments are replaced with thoughts and gestures of gratitude. Research shows that negative thoughts hinder short-term memory. “A positive outlook keeps the mind uncluttered from those kinds of thoughts that interfere with your ability to function (mentally) at a high level,” said Bart Rypma (Journal of Affective Disorders.)

7. Gratitude can increase your wealth.

Gratitude has been show to increase happiness which in turn has been known to have a positive impact on earnings. Adolescents who report higher levels of happiness go on to earn more as adults. Managers who thank their employees experience harder work and increased output – in one study 50% increase. Studies have shown that restaurant customers come back and tip more if they are thanked for their generosity. Simply writing “thank you” with a smiley face on their checks produces consistently higher tips.

References 

1. Stress Definition by The American Heritage^® Stedman’s Medical Dictionary

2. Justin R. Garcia et al. Variation in Orgasm Occurrence bySexual Orientationin a Sample of U.S. Singles.  The Journal of Sexual Medicine, Volume 11, Issue 11, pages 2645–2652, November 2014

3. Amie M. Gordon et al., To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Journal of Personality and Social Psychology, Vol 103(2), Aug 2012, 257-274

4. Watson. Bridging the Love, Sex, and Gratitude Gap. Psychology Today.

5. Adler MG, Fagley NS. Appreciation: Indivdual Difference in Finding Value and Meaning as a Unique Predictor of Subjective Well-Being. Journal of Personality February 2005.

6. Emmons RA, McCullough ME. Counting Blessing Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology February 2003.

7. Redwine LS¹,Henry BL,Pung MA, Wilson K, Chinh K, Knight B, Jain S, Rutledge T, Greenberg B, Maisel A, Mills PJ. Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure. Psychosomatic Medicine 2016 May 16

8.  Wong YJ¹, Owen J², Gabana NT¹, Brown JW³, Mcinnis S⁴, Toth P⁵, Gilman L¹. Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research 2016 May 3:1-11

9. Grant AM, Gino F. A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior. J Pers Soc Psychol. 2010 Jun; 98(6):946-55.

10. Sansone RA, et al. Gratitude and Well Being: The Benefits of Appreciation. Psychiatry(Nov. 2010): Vol. 7, No. 11, pp. 18–22.

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