Category: Nutrition

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The Importance of Probiotics

Throughout this wellness series we have been talking about the genome centric lifestyle and what nutrients our bodies require to maintain its self-healing and self-regulating properties. Most the nutrients that our body needs can be found in the foods that we eat, however, over the years due to industrialization and commercialization of our food sources we have become deficient in three key essential nutrients Omega-3’s, Vitamin D and probiotics.

In this blog, we are going to specifically look at Probiotics and their role in health and wellness.

Two nervous systems

Our bodies are actually made up of two nervous systems.

  1. central nervous system, composed of your brain and spinal cord and the
  2. enteric nervous system, which is the intrinsic nervous system of your gastrointestinal tract.

Both systems were created from the exact same material during fetal development and both systems are in constant communication via the vagus nerve (tenth cranial nerve). It is now well established that the vagus nerve is the primary route your gut bacteria use to communicate with your brain through the production of neurochemicals (Hadhazy, 2010, n.p.).

Gut and brain communication

Many think that the brain is the organ in charge, however, your gut will send more information to the brain regarding the state of the body than the brain sends to your gut. The feeling of butterflies when nervous or an upset stomach when angry are examples of how the brain can affect the gut. The same is true on the flip side, problems in the gut can lead to problems with mental health, such as anxiety and depression.

Roles of gut bacteria

At birth our gut is sterile, but over time our gut develops a diverse concoction of bacteria based from our genetics and our environment. These bacteria are responsible for digestion, metabolism, extracting vitamins and other nutrients from the food that we eat, programming the immune system and, as we just learned, communicating with the central nervous system.

Probiotics in nature

Our ancestors ate fermented foods, ate crops straight from the ground rather than sterilizing them, lived in less sterile environments, but most importantly, our ancestors did not take the copious amounts of antibiotics that we do now. Although sterilization techniques have benefits, we do not ingest the same diverse amounts of probiotics our ancestors once did, thus we must consider supplementing these essential nutrients.

Like with all nutrients, including the essential nutrients we have talked about these last few weeks, the best way to get them is through the environment and then supplement if there is no source in the diet.

Foods high in probiotics

Foods that are good sources of probiotics include:

  1. Kimchi – a Korean side dish made of salted and fermented vegetables
  2. Kefir – a fermented milk drink using kefir grains
  3. Sauerkraut – fermented cabbage
  4. Kombucha – fermented black or green tea

Yogurt and probiotics

Many of my clients will ask me about yogurt. I, personally, am not a fan of yogurt for probiotics. The large majority of yogurt is very high in sugar, which as stated in a previous blog, is quite bad for our bodies. Yogurt is made from dairy and for most people dairy is an inflammatory food. Lastly, yogurt only has a couple different types of bacteria strains (Lactobacillus bulgaricus and Streptococcus thermophilus) which does not provide much diversity of bacteria for the gut. Therefore, I would prefer my clients not count on yogurt for probiotics.

Supplementing probiotics

Supplementing probiotics first depends on the person’s diet, if the patient has ever been on antibiotics before, and lastly, how recent the antibiotic use has been. There are several different doses and is best to choose that dose on a individual level.

The probiotics capsules we carry in our office range from 5 billion active probiotic cells to 300 billion cells. It is also vital to have live cultures. This typically means a refrigerated probiotic, but some may have stabilizers in them that keep the bacteria alive at room temperature. Lastly, having a diverse amount of bacteria in the probiotic is ideal. Different bacteria have different roles in the body and the more diverse the gut flora is, the more roles that can be accomplished.

The Research

As you can see, your gut plays a much more vital role in your health than previously thought possible. Below is more research showing just how crucial your gut is to your overall health and wellness:

Gene expression

Researchers have discovered that the absence or presence of gut bacteria during infancy permanently alters gene expression (remember our talks on epigenetic?). Through gene profiling, researchers were able to discern that gut bacteria influenced genes and signaling pathways involved in learning, memory, and motor control, suggesting gut bacteria are closely tied to early brain development and subsequent behavior. In a similar way, probiotics have also shown to influence the activity of hundreds of your genes, helping them to express in a positive, disease-fighting manner (Hadhazy, 2010, n.p.).

Mental health

Another interesting function of these gut bacteria is they produce hundreds of neurochemicals that the body and brain use to regulate physiological and mental processes such as learning, memory and mood. For example, about 95% of the body’s supply of serotonin is produced in the gut (Carpenter, 2012, n.p.). Serotonin is best known as the “feel-good” molecule and is involved in preventing depression, regulating sleep, appetite and body temperature. And this is just one of 40 different neurotransmitters produced in the gut, aka “the second brain” (Hadhazy, 2010, n.p.). This may explain why many times antidepressants may not work for some people or why kids with ADHD or those who do not sleep well usually have gut issues.

Anxiety and depression

Stress-induced changes to the microbiome may in turn affect the brain and behavior. A few studies suggest that defensive molecules the gut produced during infection, called inflammatory cytokines, disrupt brain neurochemistry and make people more vulnerable to anxiety and depression (Carpenter, 2012, n.p.). This may help explain why more than half of people with chronic GI disorders such as Crohn’s disease, ulcerative colitis and irritable bowel syndrome (IBS) are also plagued by anxiety and depression.

Obesity

The makeup of gut bacteria tends to differ in lean vs. obese people (Magrone, 2015, n.p.). This is one of the strongest areas of probiotic research to date. Obese individuals had about 20 percent more of a family of bacteria known as firmicutes, and almost 90 percent less of a bacteria called bacteroidetes than lean people. Firmicutes help your body to extract calories from complex sugars and deposit those calories in fat leading to obesity.

Immune system

Gut bacteria program our immune system from the time we are born by building up and maintaining the gut wall protecting us from outsiders as well as killing off any illness causing pathogens. At least 70 to 80 percent of our immune system lives in the gut (Vighi, 2008). There is research being presented that gut bacteria can train your immune system to distinguish between “foreign” microbes and those originating in your body, leading to new therapies using probiotics to treat a variety of diseases, particularly autoimmune diseases such as multiple sclerosis and Alzheimer’s.

Thus, if the appropriate immune tolerance developed in the gut is not established early in life and then maintained throughout life, then this can become a risk factor for the development of inflammatory, autoimmune and allergic diseases.

Antibiotics kill all bacteria, even the good stuff

The best way to protect microflora is by not taking antibiotics unless there is an actual bacterial infection. Antibiotics kill off ALL bacteria, even the good stuff. Antibiotics have a purpose and a great need when fighting bacterial infections. However, antibiotics do nothing for viral infections, therefore, be aware and do not be afraid to ask your doctor questions when prescribed antibiotics. Be sure that you are actually infected with bacteria or are at a high risk of bacterial infection before actually taking the antibiotic.

Overprescription of antibiotics

According to the CDC, across the United States, the number of antibiotic prescriptions given to children and adults remains high. Numerous studies have found that antibiotics are being prescribed for illnesses which do not require antibiotics, and the incorrect type of antibiotic, dose, or duration are often prescribed across all healthcare settings. In fact, in the United States, the Centers for Disease Control and Prevention estimates that one-third of all antibiotic prescriptions are unnecessary.

Unintended consequences from antibiotic overuse

  • Antibiotic resistant infections
    • Each year, over 23,000 Americans are dying because of bacteria that is resistant to antibiotics (CDC, 2018).
  • Longer healing time for infections
    • The type of antibiotics that are most often given to treat urinary tract infections are now considered ineffective for over 50 percent of the patients in many parts of the world (Felter, 2018).
  • Allergies and asthma
    • According to a large study, more than 792,000 children born between 2001 and 2013 who took antibiotics (or antacids) between birth and six months of age were linked with the development of allergies as well as asthma (Mitre, 2018).
  • Burden on health care system
    • The average patient, in 2009, facing an antibiotic-resistant infection can expect a medical bill anywhere from $18,588 and $29,069. This ads up to over $20 billion in health care costs each year in the U.S. (Krans, 2014).
    • In 2000, the U.S. lost $35 billion because of premature deaths, hospital stays, and lost wages related to antibiotic-resistant infections (Krans, 2014).
    • It is estimated that ∼150 000 ER visits are attributed to antibiotic-associated adverse events each year in the United States alone (Goldman, 2015).

What to do

  1. ASK QUESTIONS. Be sure to ask your doctor questions when an antibiotic is being prescribed.
  2. Remember, antibiotics do nothing for viral infections!
  3. If you have ever been on an antibiotic, then supplementing with a quality probiotic is necessary for optimal gut health.
  4. Decrease inflammation in the body by eating well, drinking lots of water and having good mental health.
  5. Eating fermented foods can help with proper gut flora.
  6. When supplementing, be sure to have a quality source and be sure to talk with a health professional about which level of dosage would work best for you.

 

Resources:

Bengmark, S. M.D. Ph.D. 1998. Immunonutrition: Role of biosurfactants, fiber, and probiotic bacteria. Nutrition. 14:585-594.

Carpenter, S. (2012, September). That gut feeling. Retrieved January 13, 2018, from http://www.apa.org/monitor/2012/09/gut-feeling.aspx

Hadhazy, A. (2010, February 12). Think Twice: How the Gut’s “Second Brain” Influences Mood and Well-Being. Retrieved January 13, 2019, from http://www.scientificamerican.com/article/gut-second-brain/

Magrone, T., & Jirillo, E. (2015, February 24). Early Life Factors Influencing the Risk of Obesity. Retrieved January 13, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712533/

Mcloughlin, RM & Mills, KH. Influence of gastrointestinal commensal bacteria on the immune responses that mediate allergy and asthma. J Allergy Clin Immunol. 2011; 125 (5) : 1097-107

Grazul et al., Impact of probiotic supplements on microbiome diversity following antibiotic treatment of mice. Gut Microbes. 2016; 7(2): 101–114. Published online 2016 Mar 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856465/

Vighi et al., Allergy and the gastrointestinal system. Clin Exp Immunol. 2008 Sep; 153(Suppl 1):3–6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

Center for Disease Control. Antibiotic Use in the United States, 2017: Progress and Opportunities https://www.cdc.gov/antibiotic-use/stewardship-report/conclusion.html

Center for Disesae Control. Containing Unusual Resistance, 2018. https://www.cdc.gov/vitalsigns/containing-unusual-resistance/index.html

Felter, Claire. The End of Antibiotics?. Backgrounder, March 2018. Retrieved March 15, 2019 from The Council on Foreign Relations at https://www.cfr.org/backgrounder/end-antibiotics

Mitre, et al. Association Between Use of Acid-Suppressive Medications and Antibiotics During Infancy and Allergic Diseases in Early Childhood. JAMA Pediatr. 2018 Jun 4;172(6):e180315. Retrieved March 15, 2019 from https://www.ncbi.nlm.nih.gov/pubmed/29610864

Krans, Brian. 5 Frightening Consequences of Overusing Antibiotics. Healthline,  March 11, 2014. Retrieved March 15, 2019 from https://www.healthline.com/health-news/five-unintended-consequences-antibiotic-overuse-031114#1

Goldman, Jennifer, et al. Tip of the Iceberg: Understanding the Unintended Consequences of Antibiotics. Pediatrics. 2015 Aug; 136(2): e492–e493. Retrieved March 15, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516949/

 

 

 

 

 

 

 

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The Importance of Vitamin D

Throughout this wellness series we have been talking about the genome centric lifestyle and what nutrients our bodies require to maintain its self-healing and self-regulating properties. Most the nutrients that our body needs can be found in the foods that we eat, however, over the years we have become deficient in three key essential nutrients Omega-3’s, Vitamin D and probiotics.

What is Vitamin D and where to get it

In this blog, we are going to specifically look at Vitamin D. Vitamin D is a hormone produced in the body via exposure to Ultraviolet B radiation and cannot be produced by the body without exposure to the sun. According to research, well over half of the population is deficient in Vitamin D. Even those in sunny climates rarely get enough sun exposure due to clothing and sunscreen. In this case, quality Vitamin D supplementation is recommended. 

Supplementing Vitamin D

As said above, the best source of Vitamin D is from the sun. Vitamin D is naturally found in very few foods and can be fortified in some. If not getting Vitamin D from natural sources it is best to look into quality supplementation. Like all supplements, be sure you know your source and read the ingredients – the less the better. The product we have in our office is made of two ingredients: Vitamin D and olive oil. The difference between capsules and oil is not much when it come to what is in the product, however, sublingual drops have a more effective absorption rate into the body. I usually recommend the sublingual drops for my patients for this reason.

The roles of Vitamin D

Vitamin D is crucial in virtually every human function including: growth and development, brain and nerve function, emotions and behavior, maintenance and repair of skin and bones, regulation of healing and inflammation, cholesterol levels, digestion, heart function, immune function, vision, vitamin production, digestive system function, cardiovascular health, etc.

How much Vitamin D does one need?

This can be a tricky question and it all depends on how much sun exposure one is getting. The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily — more if they get little or no sun exposure. There’s evidence that people with a high amounts of body fat need more vitamin D than lean people. I recommend to my patients that during the winter months to be taking around 4,000 – 6,000 IUs daily and even more depending on size and symptoms. In the late spring, summer and early fall, I recommend that the best way to get Vitamin D is to be in the sun midday without sunscreen for 20 minutes in a swimming suit (for proper skin exposure) and for young kids 10 minutes. This will give enough daily Vitamin D. After the 10 or 20 minutes is up, please put on sunscreen. If someone is not comfortable going out into the sun for that amount of time without sunscreen, then that is perfectly fine, however, this person will need to continue supplementing at the recommended dose. The great thing about Vitamin D is it is very hard to overdose, so although one must be aware of how much they are taking, small to moderate amounts of Vitamin D are perfectly fine.

Preventing disease with Vitamin D

According to the Vitamin D Council, conditions associated with Vitamin D deficiency include: 

  • cancer
  • cardiovascular disease
  • diabetes and other endocrine diseases
  • infections and autoimmune disorders
  • mental health
  • learning disorders
  • musculoskeletal disorders
  • neurological disorders including autism and multiple sclerosis
  • dental caries and periodontal disease
  • respiratory diseases such as asthma and allergies
  • skin disorders
  • low fertility in women and men
  • PCOS (polycystic ovary syndrome)

This is the short list of disease that can be linked and attributed to Vitamin D deficiency.

Depression, pain and autoimmune

Signs of Vitamin D deficiency are different from person to person but most include altered moods and/or depression, chronic fatigue, chronic pain, chronic illness, frequent infections. The active 1,25(OH)2D form of vitamin D is a potent modulator of inflammation, and may play a role in turning off chronic inflammatory response. (Liu, 2018) Knowing this, Vitamin D should be recommended for anyone and everyone, but especially clients with chronic fatigue syndrome, fibromyalgia, or chronic musculoskeletal pain. Stewart Leavitt, Ph.D. states that “some researchers have found that vitamin D deficiency occurs in up to 85% of chronic musculoskeletal pain cases, especially those involving the lower back” (Faraj, 2003, 177).

Cancer prevention

Vitamin D-sensitive cancers are responsible for 257,000 deaths in 2007 – 46% of all cancer deaths in the U.S. in 2007 according to Jemal A, et al. (2007) Colon cancer could be reduced by 50% with vitamin D levels maintained above 34ng/ml and breast cancer could be reduced by 50% with vitamin D levels maintained at 52ng/ml (n.p.).

Just because cancer runs in your family, doesn’t mean you can’t try to prevent it. It all goes back to the principles of epigentics – we can determine the expression of a gene via our environment.

Cold and flu prevention

In study performed by Aloia, J et al., taking 800 IU/day of Vitamin D reduced the incidence of cold/flu by 70%, and decreased incidences of cold/flu by almost 100% for those taking only 2.000IU/day of Vitamin D. In children taking 1,200IU/day of Vitamin D during the winter time, 67% were less likely to contract Type A influenza. (Aloia, 2007, n.p.)

Pregnancy and infants

Women should most definitely be supplementing Vitamin D especially during pregnancy. Vitamin D does not pass the placental barrier well, so it is even more important that the mother be sufficient in Vitamin D. Pregnant women who are sufficient, not only help the direct health of their child, but they also have lower rates of preterm labor, preterm birth and infection, with the greatest effects being when women take 4,000IU daily. (Hollis, 2011, n.p.)

A challenge to the medical community

This blog barely skims the surface on the important and necessity of Vitamin D. As stated in this blog and in the research over and over again, people are dying because of a lack of knowledge on how this simple Vitamin can not only change their lives, but save their lives.

I challenge every MD, DC, DO, ND, PA, NP and every other health care abbreviation I missed to recommend vitamin D to each and every one of our clients. It is our responsibility as health care practitioners to give our clients the resources they need in order to give them the best chance of having a long, quality life. 

References

Al Faraj S, Al Mutairi K. Vitamin D Deficiency and chronic low back pain in Saudi Arabia. Spine 2003; 28: 177-179.

Aloia, J et al. Epidemic Influenza and Vitamin D. Epidemiology and Infection 2007, Vol 135 (7) pp. 1095-1098

Bischoff-Ferrari HA, Willett WC, Wong JB, et al. Fracture prevention with vitamin D supplementation:a meta- analysis of randomized controlled trials. JAMA 2005; 293: 2257-2264. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685053/

Boxer RS, Dauser RA, Walsh SJ, et al. The association between vitamin D and inflammation with the 6- minute walk and frailty in patients with heart failure. J Am Geriatr Soc. 2008;56:454-461.

Cannell et al. 2008 Cod Liver Oil, Vitamin A Toxicity, Frequent Respiratory Infections, and the Vitamin D Deficiency Epidemic. Annals of Otology, Rhinology & Laryngology 117 (11) : 864-870

Glerup H, Mikkelsen K, Poulsen L, et at. Hypovitaminosis D myopathy without biochemical signs of osteomalacic bone involvement. Calcif Tissue Int. 2000;66 419-424.

Hollis, Bruce, et al. Vitamin D Supplementation during Pregnancy Part 2 NICHD/CTSA Randomized Clinical Trial (RCT): Outcomes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183324/

Jemal A, et al. Cancer statistics, 2007. Ca Cancer J. Clin. 2007 Jan- Feb; (1) : 43-66.

Lee P, Chen R. Vitamin D as an analgesic for patients with type 2 diabetes and neuropathic pain. Arch Intern Med. 2008; 168 (7): 771-772.

Liu, Wei, et al. The Anti-Inflammatory Effects of Vitamin D in Tumorigenesis. Int J Mol Sci. 2018 Sep; 19(9): 2736.

Munger, KL, Levin Kl, Hollis BW, et al. Serum 25- hydroxyvitamin D levels and risk of multiple sclerosis. JAMA 2006;296: 2832-2838.

Pedersen LB, et al. 1, 25 dihydroxyvitamin D3 reverses experimental autoimmune encephalomyelitis by inhibiting chemokine synthesis and monocyte trafficking. J Neurosci Res 2007; 85: 2480-2490.

Richards, JB et al. Higher serum Vitamin D concentrations are associated with leukocyte telomere length in women. Am J. Clin Nutr 2007 Nov; 86 (5): 1420-5

Stewart Leavitt, Ph. D. Vitamin D – A Neglected ‘Analgesic’ for Chronic Musculoskeletal Pain. Pain Treatment Topics June 2008

Von Essen, MR et al. Vitamin D controls T cell antigen receptor signaling and activation of human T cells. Nature Immunology 2010, 11, 344-349

 

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The Importance of Omega-3 Fatty Acid

The main focus of this wellness series has been the genome centric lifestyle and what nutrients our bodies require to maintain its self-healing and self-regulating properties. Most the nutrients that our bodies need can be found in the foods that we eat; however, over the years through the industrialization and commercialization of our meat and produce we have become deficient in three key essential nutrients: Omega-3’s, Vitamin D, and probiotics.

Where to find Omega-3s naturally

In this blog, we are going to specifically look at Omega-3s, which many people refer to as fish oil. Humans genetically require sufficient amounts of preformed EPA and DHA Omega-3 fatty acids primarily from the fats of wild game such as grass fed beef, free range chicken, pasture raised pork and most well known in wild fish such as salmon. However, how many of us are actually eating this way, moreover, how much of our meat source is actually of this quality?

Omega-3 vs. Omega-6 intake

Industrial and commercial farming techniques feed livestock soy, wheat and corn (foods that wild animals never ate until commercial farming existed) leaving our livestock practically devoid of omega-3 fatty acids and over abundant on omega-6 fatty acids. Thus, the omega-6 intake is 11x that of omega-3, where it should be equal intake of both. This leads to an imbalanced fatty acid state, leading to inflammation of the bodily systems (Eaton, 1997, n.p.).

When to supplement for Omega-3

Therefore, if you are eating pasture raised pork, grass fed beef, free range chicken and wild fish (not farmed and not frying it), you more than likely do not need to supplement much as far as omega-3s are concerned (Eaton, 1997, n.p.). For the rest of us, we must supplement or else symptoms of nutrient deficiency begin to manifest.

Roles of Omega-3 fatty acids in human function

Omega-3 fatty acids are essential fats that play a critical role in virtually every human function including growth and development, brain and nerve function, emotions and behavior, maintenance of skin and bones, regulation of healing and inflammation, cholesterol levels, digestion, heart function, immune function, vision, etc.

Omega-3 in infants and children

A Purdue University study, by Stevens et al, showed that children low in Omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioural problems (Stevens, 1996, n.p.).

Specifically, DHA (Docosahexaenoic acid) is an Omega-3 fatty acid produced in animals only. DHA is essential for the growth and development of the human brain and nervous system in infants with deficiencies associated with fetal alcohol syndrome, ADHD, cystic fibrosis, unipolar depression, and aggressive hostility along with cognitive decline during aging and onset of sporadic Alzheimer disease (Horrocks, 1999, n.p.). The inclusion of plentiful DHA in the diet improves learning ability, whereas deficiencies of DHA are associated with deficits in learning. Also, visual acuity of healthy, full-term, formula-fed infants is increased when their formula includes DHA.

Omega-3 in adults

DHA is also required for the maintenance of normal brain function in adults with decreases in the brain associated with cognitive decline during aging and with onset of sporadic Alzheimer disease (Ramin, 2010, n.p.). With leading cause of death in western nations as cardiovascular disease, epidemiological studies have shown a strong correlation between fish consumption and reduction in sudden death from myocardial infarction.

Patients with cardiovascular disease or Type II diabetes are often advised to adopt a low-fat diet with a high proportion of carbohydrate. A study with women shows that this type of diet actually increases plasma triglycerides and the severity of Type II diabetes and coronary heart disease (Horrocks, 1999, n.p.).

Diseases Omega-3s can help prevent

The following is a short list of diseases that can be prevented, resolved, lessened with ingestion of Omega-3 fatty acids (Connor, 2000, n.p.):

  1. coronary heart disease
  2. Type II Diabetes
  3. autoimmune disorders (lupus, nephropathy, psoriasis)
  4. Crohns disease
  5. cancers of the breast, colon, and prostate
  6. mild hypertension
  7. rheumatoid arthritis

Omega-3s vs. statin drugs

In fact, Omega-3 fatty acids are 44% more effective than statin drugs in reducing death from cardiac events (Studer, 2005, n.p.)! Because Omega-3 fatty acids are essential nutrients, they are involved in almost every process in the body, whether directly or indirectly.

Omega-3s from plant sources

For those choosing to not eat meat and/or those who are supplementing with flax or other plant sources. Omega-3s from plant sources are not a sufficient form of the human requirement. Humans are genetically not very efficient at properly converting LNA or ALA Omega-3 (plant fatty acid) to EPA and DHA (animal fatty acid). We have been genetically designed to ingest pre-formed versions of DHA and EPA from other animals that do have the capabilities of converting plant sources of omega-3 fatty acids into animal sources (Gerster, 1998, n.p.). This is why they are considered essential nutrients. Thus, eating the fats of grass fed, all natural, wild meat or supplementing from animal sources is the best way to get the necessary doses of omega-3s.

Where to find quality Omega-3 supplementations

The fish oil we have in our office extracted in a licensed pharmaceutical grade facility from cold water anchovies, herring and sardines that are the purest source of omega 3 fish oil. The oil is purified in a non-chemical molecular distillation process that removes all trace amounts of heavy metals, PCBs, organochlorides, and organophosphate pesticides resulting in the safest, purest source of EPA/DHA fish oil possible.

When it comes to supplementing omega-3 fatty acids, it is imperative to buy a quality form, one that is contaminant free, with a manufacturer and distributor dedicated to quality and purity. If your fish oil tastes like fish or you belch fish, you do not have a good quality and you are throwing your money away. In my opinion, the best sources of fish oil will be from the Scandinavian countries. so when searching for a better value read your labels and find out where your fish oil is being manufactured and produced.

Resources:

Conner, W. E. Importance OF N-3 fatty acids in health and disease. Am J Clin Nutr, 2000 71(1): 171S-175S

Eaton, Eaton & Konner. Paleolithic nutrition revisited: A twelve year retrospective on its nature and implications. Eur J. of Clin Nutr. 1997: 51; 207-216

Eaton, S. & Konner, M. 1985 Paleolithic Nutrition: A consideration of its nature and current implications. N. Eng. J. Med. 312, 283-289

Eaton, Eaton & Konner. Paleolithic nutrition revisited: A twelve year retrospective on its nature and implications. Eur J. of Clin Nutr. 1997: 51; 207-216

Eaton et al. The return of n-3 fatty acids into the food supply. land based animal food products and their health effects. 1998 World Rev. Nutr. Diets. Vol 83, 12-23

Farzaneh-Far et al. Association of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients with Coronary Heart Disease JAMA. 2010; 303(3):250-257.

Gerster, H. Can Adults adequately converts alpha- linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22;6n-3)? Int J Vitam Nutr Res 1998. 68(3):159-73.

Harmon, K Diets Low in Omega-3 Linked to Depressive Behavior in Mice. Scientific American Jan. 2011.

Horrocks, L.A. & Yeo, Y.K. (1999) Health benefits of docosahexaenoic acid (DHA) Pharmacol Res. Sep; 40 (3): 211-25. http://www.ncbi.nlm.nih.gov/pubmed/10479465

Robert S. Goodhart and Maurice E Shils. Modern Nutrition in Health and Disease 6th ED. (1980). Lea and Febinger. Philadelphia.

Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56;:365-379

http://www.innatechoice.com/viewvideo.cfm?id=77F127DA-D29B-45AD-6A4569B61555AE52&return=http://www.innatechoice.com/

Stevens, LJ et al Omega-3 fatty acids in boys with behavior, learning, and health problems. Physiol Behav. 1996 59(⅘) 915-920

Studer et al. 2005 Effect of Different Antilipidemic Agents on Mortality: A systematic review. Archives Internal Medicine. April 11, 725-730

 

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Supplementation vs. Nutraceuticals: What is the difference and why does it matter.

In the next portion of our blog series I will be listing the only supplements one should really need if following an epigenetic lifestyle. I am actually not a huge proponent of either supplements or nutraceuticals. However, both can be considered necessary depending on the situation.

Due to industrialization and commercialization of our food products, not being outside for the majority of the day anymore due to working inside and the over prescription of antibiotics, it has become much harder to get (and keep) a few of the essential nutrients we need to live to our best quality of life.. Thus, the necessity for supplementation.

Supplementation vs. Nutraceuticals

As soon as we sit down to do a Wellness and Prevention plan, many of my clients start talking about how many “supplements” they are taking. Calcium, Magnesium, Iron, Vitamin C, and Vitamin B’s are usually in the conversation. Put bluntly, this is not technically considered supplementation. This is nutraceutical therapy and there is are big differences between the two, although the nuance is not popularly recognized. I want to highlight these differences before we continue through this wellness series, as our next blogs will be speaking on proper supplementation when necessary.

Disease and Treatment Paradigm

Nutraceutical or nutritional therapy fall within the disease/treatment paradigm. A vitamin, mineral, or nutrient is prescribed to a patient due to have low blood levels of a certain nutrient like iron or calcium. However, many of these nutrients are readily found in the diet, as long as the person is eating what is necessary for the body (i.e. genome centric). These treatments are individualistic, based on the individual’s diagnosis and generally used for a short amount time until levels are back to normal.

Wellness and Prevention Paradigm

As nutraceutical therapy is to the disease/treatment paradigm, supplementation is to the wellness/prevention paradigm (Chestnut, n.d., n.p.).  Hippocrates once said, “Let food thy medicine and medicine be thy food.” That mantra has become harder and harder to live by due to industrialization and commercialization of our food sources along with the abundance of processed and synthetic foods.

True supplementation, as opposed to nutraceutical therapy, focuses on providing the proper amount of an essential nutrient which is not already found in the human diet (n.p.). Any vitamin, mineral, or nutrient that our human genome requires should be found, or at least used to be found, in our environment. Some such vitamins, minerals, or nutrients are much harder to come by as a part of a regularly accessible diet or environment, hence the need for supplementation.

What is an essential nutrient?

An essential nutrient is based on what is required for that species genome to thrive. Every member of that particular species requires the same essential nutrients, not just for a short period of time, but for life (Essential, n.d., n.p.). I use the same example we used in a previous blog post: can you think of any nutrient that one giraffe needs more than another giraffe? Is there any member of a species in the animal kingdom that has different nutritional needs than another member of its own species? Why would it be any different for the human species?

What is essential to our diet?

Essential, in biochemical terms, means that this specific nutrient cannot be produced by the body, therefore it must be ingested or absorbed from the environment, by every member of that species, for life. True supplementation is not individualistic, like nutriceuticals, but rather, is species-specific and species-wide (Chestnut, n.d., n.p.). One species, one diet.

The Big Three

There are only three essential nutrients that may require supplementation when following a genome-centric nutritional plan: omega-3, vitamin D, and probiotics (Essential, n.d., n.p.).

It is rare given our widespread industrialized food production processes, but there are some humans who may ingest plenty of omega-3, vitamin D, and probiotics naturally to avoid some or all supplementation (n.p.). It’s important to look at your diet and supplement based on your needs rather than taking vitamins in a way that is nutraceutical therapy.

Importance of knowing the difference

Knowing the difference is important because so many get wrapped up taking synthetic forms of vitamins and other nutrients, throwing all kinds of money at a situation that could be corrected by eating real food, mostly plants and then properly supplementing to fill the gaps. Everything one needs to be healthy can be found in our environment, so we need to start there and then supplement when necessary.

In the next few weeks we will discuss these occasions when supplementation may be necessary, as well as go into detail on how important these essential nutrients are for disease prevention.

 

Sources

Chestnut, J. L. (n.d.). Species Wide and Species Specific: The Science and Paradigm of Wellness & Prevention Nutrition. Retrieved September 18, 2018, from http://www.innatechoice.com/viewarticle.cfm?id=0D5B2CAB-A1FF-D8C7-F1F6993DA64D1052&return=/articles.cfm&ref=&plid=

Essential Supplementation. (n.d.). Retrieved September 18, 2018, from http://bonfirehealth.com/essential-supplementation-fish-oil-omegas-probiotic-efa/ (image)

 

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The Sweet Dangers of Sugar

The last blog, “Let Food Be Thy Medicine” focused on food that tend to lead to inflammation in the body, with overwhelmingly the worst offender being sugar. There is a lot of confusion on how sugar can affect the human body, which ones are bad and which ones are okay to have in moderation. This blog expands on the history of sugar, the dangers of sugar and how to find the best sources for the occasional (or frequent) splurges.

Epidemic of Sugar Consumption

The single largest amount of calories consumed by the average American comes from sugar – specifically refined and processed sugars. Below is listed the mind blowing trend following sugar intake over the last 300 years in the United States and United Kingdom (Johnson, 2007, n.p.):

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • Today, the average American consumes almost 152 pounds of sugar in one year.

I recommend to my clients to limit 15-20 grams of processed, refined sugar daily if not fully eliminate it. When you look at the numbers above, the average American eating 152 pounds is intaking 181 grams of sugar daily!! How did it get to this?

Sugar as a Luxury

Processed sugar as a regular part of a human’s diet is a relatively new phenomena. For a large part of human history, sugar was a luxury reserved only for the wealthy and elite. However, with economic growth and agricultural advances, sugar has become more widely available for the general population. Unfortunately, due to historical and political factors, the consumption of sugar in the United States, and globally, has far surpassed what is healthy for people leading to chronic illness, chronic pain and even cancer.

The Secret History of Sugar

In 1968, the Sugar Research Foundation (SRF), a predecessor to the International Sugar Research Foundation, paid a researcher to lead a study with lab animals.

Initial results showed that diets high in sugar increased the amount of triglycerides, a fat in the blood, in these lab animals. In humans, high triglycerides are known to increase the risk of heart attacks and strokes. This study also showed that increased amounts of sugar in the diet led to higher levels of a specific enzyme linked to bladder cancer in the urin of these lab animals (Aubrey, 2017, n.p.).

Before the researcher could finish, the SRF pulled the plug on the study and never released the potential findings.

The Sugar Research Foundation’s (SRF) and the sugar industry as a whole continued to point the blame for common diseases, such as coronary heart disease, obesity, and others at saturated fat (Domonoske, 2016, n.p.). Americans listened and continue to listen, and with the decrease in consumption of fat, they dutifully continue to buy and consume more sugar in order to replace it.

The Different Types of Sugar

It is easy to become confused by the various sugars and sweeteners, which ones are fine to consume in moderation and which ones are not. Here are a few of the more common sugars (Mercola, 2010, n.p.):

  • Simple sugars, which you will see labeled in food ingredients as dextrose, glucose, or fructose.
  • High fructose corn syrup, which is part fructose, part glucose. This is a riskier type of sugar due its synthetic chemical formation.
  • Sugar alcohols, such as glycerol and sorbitol, are not actually sugars, but are becoming common sweeteners. Your body absorbs them well; however, they can lead to bloating, flatulence, or diarrhea.
  • Splenda (sucralose) is also not a sugar, and has detrimental health effects similar to aspartame and saccharin.
  • Agave syrup, often labeled as being “natural” is actually incredibly processed and contains 80% fructose. There is next to nothing natural about it.
  • Stevia is completely safe in its natural form, but the processing of this sugar can create issues in the human body.
  • Honey is the best option when it comes to sweeteners, especially local honey.

Diseases linked to sugar

Excess amounts of sugar creates an inflammatory response in the body leading to a whole host of chronic illness. Many diseases can be linked to an increased consumption of sugar, such as obesity, cardiovascular disease, ADHD, infertility, and a study also linked sugar to bladder cancer and other types of cancer (Aubry, 2017, n.p.). In fact, sugar impacts every system of the body. 

Sugar and Fibromyalgia

A more common issue that I am starting to see more consistently in my office is fibromyalgia. I have observed those clients who decide to remove processed foods, particularly sugar, are able to manage their pain much better. There is more peer reviewed research needed to draw clearer links between diet and fibromyalgia, but clinically there is evidence that eating less sugar and less processed foods can yield decreased chronic pain and fatigue associated with fibromyalgia.

Sugar Addiction

Eric Stice, Ph.D., a neuroscientist at the Oregon Research Institute, concluded that sugar activates the same regions of the brain that are activated when someone is addicted to substances like cocaine. He also found that those who are heavy users of sugar can develop a tolerance creating a need for more and more sugar to feel the same effect. Tolerance is a symptom of substance dependence. Nora Volkow, M.D., a psychiatrist at the National Institute on Drug Abuse, has done research similar to Dr. Stice by using brain imaging techniques to show the similarities between the brains of people who are obese and people who are addicted to drugs and alcohol (Conason, 2012, n.p.).

What to do

If you’re feeling overwhelmed after reading this, do not fear! There is hope! Here are several steps to help guide you in the right direction. If you are able to follow all of these suggestions, that is obviously ideal. Even following one of these suggestions can be effective in changing your body for the better.

  • Remember: Fat does NOT make you fat! Period. Sugar does!
  • If addicted to sugar, focus on eating more healthy fats and proteins to help curb the cravings. Fats and proteins help to fill up the stomach and keep it feeling full longer.
  • Diet sodas, although preferred over regular soda for those with diabetes, still are NOT good for you and should be avoided altogether. Even though your body does not metabolize these sugars like typical sugar, the sugars in diet sodas have been linked to dementia, neurotoxicity, and stroke.
  • Be aware of labeling and ingredients. Look to see how much sugar is in each serving and pay attention to serving size. Know what you are putting into your body!
  • Strive to limit processed/refined sugars to 15-20g daily, if not fully eliminate them altogether.
  • Naturally occurring sugars found in whole fruit and honey are fine to eat in moderation.
  • Drink plenty of water, which helps break down the sugar for an easier metabolic process. I encourage my clients to drink half their body weight in ounces every day.
  • Eat lots of fiber, especially while eating sugar, to help decrease rate of insulin release, decreasing the risk for type II diabetes.
  • When eating any kind of sugar, stick to high quality, organic sources. The less processed the better. This means more fruits and vegetables rather than man-made products.

Resources

Aubrey, A. (2017, November 21). What The Industry Knew About Sugar’s Health Effects, But Didn’t Tell Us. Retrieved January 25, 2019, from https://www.npr.org/sections/thesalt/2017/11/21/565766988/what-the-industry-knew-about-sugars-health-effects-but-didnt-tell-us

Conason, A. (2012, April 4). Sugar Addiction. Retrieved January 30, 2019, from https://www.psychologytoday.com/us/blog/eating-mindfully/201204/sugar-addiction

Domonoske, C. (2016, September 13). 50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat. Retrieved January 25, 2019, from https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

Johnson, R., & Segal, M. (2007, October 01). Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Retrieved January 30, 2019, from https://academic.oup.com/ajcn/article/86/4/899/4649308

Leslie, I. (2016, April 07). The sugar conspiracy | Ian Leslie. Retrieved January 25, 2019, from https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin

Mercola, J., Dr. (2010, April 20). The 76 Dangers of Sugar to Your Health. Retrieved January 28, 2019, from https://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx.

New Hampshire Department of Health and Human Services. How Much Sugar Do You Eat? from https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf

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Let Food Be Thy Medicine

The last blog, “One Species. One Diet.” focused on the necessity of certain foods and the optimal diet for the human species. This blog expands on that concept by revealing the a few of the top inflammatory foods that contribute to chronic disease.

Root of disease

The root of the vast majority of disease is inflammation. Thus, we need to find ways to decrease the amount of inflammation in the body in order to decrease risk of inflammation, which we have learned leads to chronic disease and illness. One of the most effective ways to reduce inflammation is by adjusting the foods that we eat. Although foods with wheat, soy and dairy may have some beneficial nutrients in them, most properties of these foods tend to increase the amount of inflammation in the body.

Gluten Free

Gluten has been a buzzword for several years now, bringing trend diets and the predictable backlash into the cultural mainstream. Some people have gone so far as to try the diet for some time only to find, after completing the blood test, that no such allergy exists. Being intolerant to gluten is a pure yes/no diagnosis, however being sensitive to gluten is not. Gluten sensitivity is a spectrum, ranging from no issues to Celiac.

Gluten Sensitivities

Research estimates that 18 million Americans have a gluten sensitivity. That is six times the amount of Americans who have celiac disease (Peña 2014).  Individuals with non-celiac gluten sensitivity have a prevalence of extraintestinal or non-gastrointestinal symptoms, such as headache, “foggy mind,” joint pain, and numbness in the legs, arms or fingers. Symptoms typically appear hours or days after gluten has been ingested (Peña, 2014, n.p.).

Dairy

Dairy is also not necessary in the human diet. Nearly 65 percent of the human population has a reduced ability to digest lactose after infancy (Lactose intolerance, 2018, n.p.). No other mammal on earth consumes breast milk past infancy and humans are the only animal in nature to drink another animal’s milk. Unless you are of Scandinavian background, specifically Swedish, you more than likely have some sensitivity to dairy.

Inflammatory Reactions to Dairy

Clinically, I have seen how dairy seems to affect most the linings of the body: skin, lungs, sinuses, and gastrointestinal. When people, including myself, remove dairy from their diet they notice an improvement, if not full resolution, of their seasonal allergies, skin rashes, irritable bowel syndrome, acne, constipation, asthma, and acid reflux (in adults and infants).

Dairy and Prostate Cancer

Evidence from international, case-control, and cohort studies suggests that men who avoid dairy products are at lower risk for prostate cancer incidence and mortality, compared to others (Ayyadurai, 2018, n.p.).

Dairy Substitutes

So, what dairy substitute calcium sources are most healthful? A moderate amount from a variety of plant sources seems to be best. There’s plenty of easily absorbable calcium in dark leafy greens, such as bok choy, kale, mustard greens, collard greens, and turnip greens, as well as broccoli, dried beans, figs, almonds, calcium-fortified juices, and almond milk. Plus, these foods contain other cancer-fighting nutrients that just aren’t present in dairy products.

Soy

Soy can also be a source of inflammation in the body, mostly due to the amount of compound modification during processing. Soy, in its natural form, is a phytoestrogen – estrogen coming from a plant source. Some research suggests that soy may be beneficial in health, while others suggest that the hormonal properties of soy may interfere with the endocrine system leading to complications.

GMO Soy

My single biggest concern with soy is the prevalence of genetic modification. A brand new study published a in the peer-reviewed journal Agricultural Sciences revealed that genetically engineered soy (the GMO) increases levels of formaldehyde, a known carcinogen, and decreases glutathione, an important anti-oxidant necessary for cellular detoxification (Ayyadurai, 2018, n.p.). If you do choose soy for your diet, understand your source and how your soy was processed.

Refined Sugars

Out of all the foods to avoid on this list would be refined sugars. These are the worst of the inflammatory foods. They have been linked to not only obesity and Type II Diabetes, but also non-alcoholic fatty liver disease, high cholesterol, heart disease and even cancer. In 2017, a new study showed that drinking diet soda daily increases your risk for stroke and dementia (Pase, 2018, n.p.). High intake of refined sugars leads to disruption of insulin, a key growth hormone, that can lead to diabetes and cancer. There is a direct correlation between the rapid expansion of refined sugars in the American diet and the rate of obesity, heart disease and certain cancers.

Sugars and Arthritis

From my clinical experience, when clients remove processed sugars from their diet, their arthritic pain lessens and in many people the pain goes away. They also have more energy, sleep better, and improved mood when they remove processed sugars. In fact, the topic of refined sugars is such an important one that there will be an added blog post next week looking more in depth at how refined sugars became such a problem and how they drastically lead to the most destructive health issues in our country.

We are what we eat

One of my favorite quotes is by Heather Morgan, MS, NLC “Every time you eat or drink, you are either feeding disease or fighting it.” We are what we eat, literally. Input equals output. If we put necessary foods in our bodies, we function optimally. If we put unnecessary food in, especially the ones we spoke of tonight, then we increase our risk of inefficient output.

If we let food by our medicine and medicine our food, then we have the potential to live a higher quality life free from the dependencies of medications, ER visits, doctors appointments, expensive imaging. Which means more money in our pockets and more time doing the things we love with the people we love. 

What to do

When your diet is centered around basic foods like veggies, fruits, quality sources of protein and natural fats, there’s no need to count calories (or “points”). These foods will nourish you and naturally make you feel satisfied making you less likely to overeat. More importantly, you become healthier as your body begins to learn how to run on this better source of fuel for energy rather than relying so heavily of sugar.

If you do choose to eat the kinds of foods mentioned in this post in your diet, be aware of their source and their processing. The less processing these foods have been through the more nutrients there will be. However, keep in mind that these foods can to lead to increased inflammation in most people because they are not necessary nutrients for humans. When choosing your sources of any food, whether necessary or unnecessary, local and organic is best.

Sources

Ayyadurai, V.A.S., & Deonikar, P. (2015). Do GMOs Accumulate Formaldehyde and Disrupt Molecular Systems Equilibria? Systems Biology May Provide Answers. Agricultural Sciences. http://integrativesystems.org/systems-biology-of-gmos/.

De Punder, K., & Pruimboom, L. (2013). The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation. Nutrients. 771-787. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/.

He L, Han M, Qiao S, He P, Li D, Li N1, Ma X. (2015). Curr Protein Pept Sci. 613-621. https://www.ncbi.nlm.nih.gov/pubmed/26122781

Heine RG. (2015). Gastrointestinal food allergies. Chem Immunol Allergy. 171-180. https://www.ncbi.nlm.nih.gov/pubmed/26022877.

N.A. (2018). Lactose intolerance. Genetics Home Reference. N.p. https://ghr.nlm.nih.gov/condition/lactose-intolerance.

N.A. (2018). Prostate Cancer. Physicians Committee for Responsible Medicine. N.p. https://www.pcrm.org/health-topics/prostate-cancer.

N.A. (2009). The Milk Myth: What Your Body Really Needs. Mercola. N.p. https://articles.mercola.com/sites/articles/archive/2009/07/18/the-milk-myth-what-your-body-really-needs.aspx

Pase, M.P., et al. (2017). Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia. Stroke, 1139-1146. https://www.ahajournals.org/doi/abs/10.1161/strokeaha.116.016027.

Peña, A. S., & Rodrigo, L. (2014). Celiac Disease and Non-Celiac Gluten Sensitivity. Celiac Disease and Non-Celiac Gluten Sensitivity, 25-44. doi:10.3926/oms.236.

Pikul, C.  (2017). What, Is Milk Suddenly Bad for You?! Huffington Post, n.p. https://www.huffingtonpost.com/2014/05/19/is-milk-bad-for-you_n_5311851.html.

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One species. One diet.

In previous posts, this blog series introduced the basic concept of epigenetics and how diet can impact the expression of genes. The post that follows discusses what type of diet is ideal as well as how diet and nutrient recommendations have changed over the years and why.

Discovering our optimal diet

In order to figure out the optimal diet, we must first identify the species under consideration within the animal kingdom. Every member of each species require the exact same nutrients. For example, all dogs in the dog species, since they have the exact same genetics, will require the same nutrients. If they didn’t have the same genes, then they wouldn’t be the same species. And the same goes for giraffes, bears, bumblebees, and every other species of animal on the earth. Why would it be any different for humans? When other animals in the wild are sick or dying, we do not often undertake blood or genetic testing of these animals. We do not wonder which vitamin or mineral they are missing. Rather, we look to the environment in which they are living. What kind of environmental stressors could be leading to the sickness and death of these animals? Why would we approach human health differently?

Humans are an animal species that follow the same biological and physiological laws as any other animal on earth. Thus, determining which diet is best for humans should have nothing to do with allergy testing, blood testing, metabolic type, blood type, hair color, gender, height, race, or religion. These things may affect beliefs and behaviors but they do NOT determine our genome, thus they do NOT determine which nutrients we require as a species.

The next step is to determine which nutrients are required based on genetic requirement. Our species requires nutrients from vegetables, free range meat, fruits, nuts, seeds and water. Therefore, no refined sugar, soy, grains (including corn) or dairy are necessary (The Secret, n.d., n.p.). This is not to say that these foods may be tolerated and enjoyed by many, but they are not necessary. There is a difference. 

Many of us are not genetically equipped to process unnecessary nutrients like gluten or most dairy products, especially if pasteurized. In the beginning, none of us were equipped to process any of these nutrients. However, according to Daniel Liebermann, a professor of human evolutionary biology at Harvard, that through the evolution of the human genome the past 8,000 years, the lactose tolerance gene has gone from near zero percent of the Northern European population to almost 100%, due to exposure. So if you come from Northern European descent, you may have very few issues digesting whole, unpasteurized dairy (Forbes, 2013, n.p.). But just because one may tolerate does not make it necessary for humans. In fact, nearly 65 percent of the human population has a reduced ability to digest lactose after infancy (Lactose, n.d., n.p.). Liebermann’s work shows us that as our species evolves, some nutrients may become much more tolerated by our species due to exposure, but again, tolerance does not equal necessity. And anything out of genetic necessity has the potential to lead to a host of inflammatory issues such as chronic pain and disease.

The problem with the pyramid

If it is true that sugar and dairy along with soy and grains are not necessary, then why are there so many different kinds of diets? Why are the food guidelines we learned in school not consistent with this? Why have we been told by nutritionists, doctors, school nurses, teachers and even the government that grains and dairy are imperative parts of our daily diet?

badfoodpyramid

Here’s a slightly embarrassing story I will tell about myself, because it just relates too well to this topic. I remember in grade school learning about the food pyramid and going home to make 6 grilled cheese sandwiches and thinking I was being really healthy! I was getting all 12 servings of grains and my 5-6 servings of dairy all in one sitting! My teacher would be so proud! Problem is I was wrong. My teacher was wrong. Because the pyramid was wrong. Most recently, the USDA has given new guidelines with the Food Plate Pie, which according to human needs, is still misleading. As you can see in the image below, it still has grains and dairy as necessary foods. So why? It comes down to three things: lack of science, lack of asking the right question and an abundance of financial interests aka lobbyists (Yang, n.d., n.p.).

food plate

Dr. James Chestnut (n.d.), a doctor of chiropractic and lecturer who has been studying human wellness and prevention through genetic requirement for over 25 years tells us that:

“…paradigm also has a great deal to do with it.  Most nutritional recommendations are either based on what keeps someone alive or what can improve the health of someone who is very sick rather than what is required to express health potential. Many different diets can make very sick people a little less sick by making them a little less toxic and a little more sufficient but only the correct diet for the species can allow the expression of health potential and maximize the prevention of nutritional-related illness” (n.p).

What to do about it

It’s important with your diet to be informed, to ask the right questions, and to look carefully at your source of information and their own motivations for a specific point of view. Next week we will be talking more in depth about the types of inflammatory foods to try to avoid, breaking down how these inflammatory foods can affects the body. I’ll be spending a few posts discussing just how you can adjust your diet to fit your genetic needs.

Sources:

Anand P, Kunnumakkara AB, Sundaram C, et al. Cancer is a preventable disease that requires major lifestyle changes. Pharm Res. 2008;25(9):2097-116.

Chestnut, J. L., Dr. (n.d.). The Wellness Practice. Retrieved from https://www.thewellnesspractice.com/

Forbes, P. (2013, October 17). The Story of the Human Body: Evolution, Health and Disease by Daniel Lieberman – review. Retrieved from https://www.theguardian.com/books/2013/oct/17/story-human-body-daniel-lieberman-review

Lactose intolerance – Genetics Home Reference – NIH. (n.d.). Retrieved from https://ghr.nlm.nih.gov/condition/lactose-intolerance

Living a Genetically Congruent Lifestyle: Understanding the Basics. (n.d.). Retrieved from http://bonfirehealth.com/living-genetically-congruent-lifestyle-basics/

The Secret to Living Your Healthiest Life: Understanding Our Hunter-Gather Ancestry. (n.d.). Retrieved from http://bonfirehealth.com/healthiest-life-hunter-gather-ancestry/

Yang, S. (n.d.). All Out Effort Blog. Retrieved from https://www.allouteffort.com/2014/06/the-alarming-diabetes-food-pyramid.html

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Epigenetics

Have you ever wondered why some family members develop chronic diseases or cancers while others do not?  Or why identical twins are not exactly identical? The answers to these questions are not completely answered by modern medicine. New research is showing that expression of our genes comes down to the food we eat, the thoughts we think, and the environment we live in. This is a form of biology known as epigenetics.

A history of epigenetics.

Epigenetics was first theorized by Dr. Bruce Lipton, a research scientist and former professor at the University of Wisconsin. He shares his revolutionary findings in a growing field of epigenetics in his book, The Biology of Belief. Using a simple petri dish filled with stem cells, Dr. Lipton showed that the health of these cells were influenced by the medium (a.k.a. environment) they were exposed to (Ly, 2017, n.p.).

According to Rachale Rettner, senior writer for Live Science (2013), “Epigenetics means “above” or “on top of” genetics. It refers to external modifications to DNA that turn genes “on” or “off.” These modifications do not change the DNA sequence, but instead, they affect how cells “read” genes” (n.p.).  Every living organism on earth has its own specific genome. This is an organism’s complete set of DNA, including genes, found in every single cell of that organism. Each individual DNA sequence is a conglomeration of their parents, yet unique to that individual. According to Dr. Lipton’s research we may not have control of our genetics, but we can control how they’re expressed.

Controlling your genetics.

So what are these environmental factors that can affect the expression of our genes? Simply put, they are the choices we make in life: what we think, how we feel, foods we eat, relationships we make, how stressed we are, etc. All of these things influence our perceptions of the world and thus how our genes are expressed (Ly, 2017, n.p.).

What’s more, your genes aren’t just expressed through what you eat, what you drink, or how much you exercise. According to epigenetic principles, as seen in an article in The Telegraph by Chris Bell (2013) your genetic expression might also be associated with your parents’ behavior. What your mother ate, how much your father drank, and even what your grandmother smoked may affect your genetic expression. Thus, the expression of your kids’ own genes may be shaped by the choices you make and environment you live in (n.p.).

An example Bell gives of this was observed in the Netherlands (2013):

Towards the end of the Second World War, something unprecedented happened in modern Europe: a famine. The Allies’ attempt to push across the Rhine in September 1944, had failed. The Nazis had blocked towns across the western Netherlands for over six months, leading to food shortages. This became known as the Dutch Hongerwinter. Each person only had 580 calories of food per day. Over 22,000 people died from malnutrition, and thousands of babies were born underweight.

When researchers analyzed the Dutch medical records decades later, they noticed that the infants who survived were more prone to health problems. But they also found a curious anomaly. These children’s own children – born years later, and well fed – were also underweight. The famine had, it seemed, “scarred” the victims’ DNA. (n.p.)

This emerging research on epigenetics highlights why it is so important to make choices with wellness in mind. Life is not completely predetermined by our genes. Genes are no longer a crutch or an excuse. Just because your father had heart disease or your mother had diabetes, doesn’t mean that you have to. The environment you place yourself in and the corresponding affect on your genes is what determines our life outcomes. And not just our life outcomes, but the life outcomes of your children and grandchildren. This graphic shows a great representation of the epigenetic life from before conception into maturity and how not only our environment can have an affect, but how our parents environment can affect our life.

Epigentics-web1

What to do about it.

In the following weeks, we will discuss how to change our environment for better outcomes based on actual human genetic needs. It’s time to start taking control of your environment and nutrition now if you want to lead a long, healthy life, and give that sort of life to your children as well.

Sources:

Bell, C. (2013, October 16). Epigenetics: How to alter your genes. Retrieved August 26, 2018, from https://www.telegraph.co.uk/news/science/10369861/Epigenetics-How-to-alter-your-genes.html

Ennis, C. (2014, April 25). Epigenetics 101: A beginner’s guide to explaining everything | Cath Ennis. Retrieved August 26, 2018, from https://www.theguardian.com/science/occams-corner/2014/apr/25/epigenetics-beginners-guide-to-everything

Ly, J. (2017, December 07). Can We Change Our Genes? Retrieved August 26, 2018, from https://www.huffingtonpost.com/jess-ly/can-we-change-our-genes_b_6306046.html

Q&A with Dr. Alfredo Galvez. (2013, November 25). Retrieved August 26, 2018, from https://blog.reliv.com/2013/11/25/qa-with-dr-alfredo-galvez/

Rettner, R. (2013, June 24). Epigenetics: Definition & Examples. Retrieved August 26, 2018, from https://www.livescience.com/37703-epigenetics.html.

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Testimonial -Ruth Eckert

I first started seeing Dr. Melinda in early 2015.  Before that, I saw a chiropractor in St. Joseph & an acupuncturist in Overland Park.  I had heard wonderful things about Dr. Melinda – and it turns out they are all true!  At my first visit, Dr. Melinda took a great amount of time to go over my medical history, which at that time included numerous prescriptions for allergies and a history of lower back, neck and daily facial pain.  Dr. Melinda gave me my Wellness Plan at my second visit and suggested trying the Paleo food plan – she thought I may have food allergies in addition to seasonal allergies.

After several chiropractic adjustments and acupuncture sessions, plus converting to the Paleo lifestyle, I was able to stop using numerous nasal sprays & other prescription medicines. I now know what my “trigger” foods are, and I feel great!  My  allergist & ear/nose/throat doctors are amazed that I am no longer visiting them several times a year for infections.  Both have told me they are encouraging their other patients to try chiropractic and acupuncture.  My previous chiropractor had told me I have arthritis in my lower back – but after Dr. Melinda’s adjustments I rarely have any lower back pain.

If anyone is skeptical about trying acupuncture – give it a try!  It is painless – and I consider it a 20 minute nap.

Ruth Eckert

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Testimonial – Myra Harwood

Growing up on the farm I always wanted to be out working with my older brother and my dad. I was also very competitive in sports. Both of those things meant various injuries to my joints and my back. When I was about 22, I suffered a significant injury to my right leg, hip and lower back while serving in the Navy. Additionally, I have been a nurse for over 25 years and we all know the work of a nurse takes it’s toll on the back, knees, hips and shoulders. After years of punishing my body I came to a point that I could no longer do the work I loved in the ER. It was simply too painful to continue. I had been to various chiropractors for 30 years. I had done physical therapy and had my back and hip injected but nothing worked long term. I also suffered from headaches and seasonal allergies that have gotten worse each year. Much to my dismay, in 2010 I had to take a nursing job that did not involve all the physical work as well as a job that could accommodate my absence due to severe headaches that occurred at least monthly.

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In August of 2014 a friend told me about Dr. Melinda at Trusted Care Chiropractic. I made the appointment that changed my life. First I was welcomed in like a dear friend by Erin. Then Dr. Melinda took an extensive health history. Then she performed a physical evaluation unlike any I had ever had before. Dr. Melinda developed a holistic plan of healing, recovery and maintenance for me and we set to work. I had chiropractic adjustments, acupuncture treatments and exercises to do at home. I was also encouraged to eat better, stay well hydrated and walk every day. The positivity in the office really makes me want to do better and be better! Plus they work very diligently to get everyone worked into appointments.

By December of 2014 I was able to return to the ER full time! I can meet and exceed all the physical demands of the job. I rarely have a headache! On those rare occasions the headaches are not nearly as intense, they are no longer accompanied by debilitating nausea and they may last an hour or so, not up to an entire day. My hip pain has been completely resolved and my back is better than it was in my 30s! I continue to get adjusted and receive acupuncture about every six weeks. The treatment I receive at Trusted Care Chiropractic has given me back the job I love and tremendously improved the quality of my life! I will always be grateful to Dr. Melinda.

– Myra Harwood

 

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The Problem With Counting Calories

In American culture, we have become so focused on counting calories that we don’t pay any attention to what we are actually putting into our bodies. We’re all guilty of it. We see those yummy packaged cake rolls that say “50% fewer Calories” or that cereal bar with the “light” frosting, or only “100 calories”. This seems too good to be true! I can eat my favorite guilty pleasure foods without increasing my calorie count?! Why not!?

Sadly, it’s far too good to be true. Where you gain in one area, you sacrifice in another, and with these types of “calorie-saving” foods, you sacrifice REAL nutrition.

Humans didn’t even start counting calories until we started processing our foods. There was no need. Even 40 to 50 years ago we were still eating REAL food, not synthetic, processed “food”. For those of you who like numbers and charts, below is a link from businessinsider.com showing 11 charts comparing the consumption of food over the past 50+ years. My favorite chart is the last one – #11. It links the start of the obesity epidemic to the publishing of low-fat dietary guidelines. We ate food that was digestible by our bodies and obesity was not an issue. As soon as we started processing and adding refined sugars to our food, the rate of obesity, heart disease and certain cancers increased. Our bodies are not meant to eat these processed, boxed, fake foods! According to Joe Rigonlas:

“The correlation between obesity and disease with the consumption of things like refined sugar, grains and processed vegetable oils is crystal clear. Simply put, we have evolved to eat foods that are as close to their natural state as possible. When your diet is centered around basic foods like veggies, fruits, quality sources of protein and natural fats, there’s no need to count calories (or “points”). These foods will nourish you and naturally make you feel satisfied making you less likely to over-eat. More importantly you become healthier as your body begins to learn how to run on this better source of fuel for energy rather than relying so heavily of sugar.”

Counting calories will work to an extent, but if you want to drop the size of your waist, and build a sustainable, healthy lifestyle, you must first drop the processed foods. I tell all my clients to get rid of the scales and stay away from “diets”. You aren’t likely to succeed with them and even if you do, you’ll likely struggle to maintain that combination of weight and lifestyle. If you are serious about getting healthy, start by eating REAL food. Below is a diagram called the “Real Food Pyramid” that shows what your daily food consumption SHOULD be. Your body will pay it forward by trimming inches from your waist, giving you more energy, and putting you in a better mood!

Paleo-Food-Pyramid (1)

I tell my clients to give yourself a 30 day trial when making a significant lifestyle change. That’s how long it takes to “retrain the brain” and build new habits. Be patient with yourself and know it’s okay if you falter at first – but stick with it and you’ll see the results you desire.

So stop. Stop counting those calories. Throw out the weight scale and start eating REAL food.

http://commack.patch.com/groups/joe-rignolas-blog/p/bp–dont-count-your-calories-make-your-calories-count-4a6201f4

http://www.businessinsider.com/whats-wrong-with-the-modern-diet-charts-2014-2

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Fat Myths

Everything you think you know about fats is probably wrong… so forget what you thought you knew! For so long we’ve been told that fats are bad, that they cause heart disease, and that they make us fat. In reality, most fats are good for you, decrease your risk of heart disease and will help trim the waist!

fats-3As most of us correctly know, some fats are better than others. What a lot of us don’t know is that many of the “fatty” foods that we have been told NOT to eat are actually nutritious and essential to bodily health. Fats are vital in the making of vitamins A, D, E, and K, all of which are necessary for maintaining healthy skin, promoting proper eyesight, brain development in babies and children. In fact,  our brains are 65% fat! When it comes to losing weight, fats help us reach satiety, meaning you actually feel full when you’ve had your fill. They can also help curb those overpowering cravings!

A trick that really helped me to stop the sugar cravings was to eat a handful of tree nuts, such as almonds, cashews, macadamia, and pistachios. They are a filling snack and after eating them, I didn’t crave the sugar anymore!

Not shown on the “Fat Facts:” chart above are the dreaded trans fats. If listed, they would be labeled “bad for you”. These are the fast, deep fried, guilty pleasure foods that should be avoided, such as potato chips, donuts, french fries, just to name a few. These are the fats that lead to heart disease and obesity.

6a00e39823747b88330148c6c3c180970cSaturated fats seem to get a bad rap when it comes to nutrition, but there are actually some saturated fats that are fine to eat in moderation. When it comes to saturated fats, you must look at the source (see “Which to Eat” diagram to the right).  Just like in humans, animals store toxins in their fats. Thus, animals raised commercially, those given steroids and antibiotics, will store these toxins in their fats, making them less healthy than the animal fats of grass-fed, organically raised animals. If the meat you eat is grass-fed and/or organic, there is not much to be concerned about when eating the animal fat.

To sum this up, do not fear fats! They are an essential part of a healthy diet as humans and necessary for good health. Always know the source and try to keep your fats of choice clean, unprocessed and free of steroids or antibiotics. Following these guidelines should help you choose wisely when it comes to fats. Good luck and remember, DON’T FEAR THE FATS!

Next week, I will be expanding on this fat topic and talking about how to make your calories count when it comes to healthy eating! Below are links to give you more information on good and bad fats.

Sources:

http://www.webmd.com/food-recipes/features/good-fats-bad-fats

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

Graphic 1: http://colorsnspirits.com/wp-content/uploads/2013/04/fats-3.jpg

Graphic 2: http://www.windycitycrossfit.com/.a/6a00e39823747b88330148c6c3c180970c-pi  via http://www.balancedbites.com

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New Year’s Resolution Got You Down?

We are just three weeks into the new year and I find myself wondering how many of us have sustained our new year’s resolutions, even for this short time? A study from the University of Scranton showed that 92% of people do not keep their New Year’s Resolution. “That means that only 8% of people who make resolutions actually keep them—only 8%! And of that 8%, only 46% of people keep their resolutions for longer than six months.” *

It’s pretty clear we could all use a little help when it comes to our efforts for personal betterment in the new year. Here are a few simple ways to get started again and improve your chances for sticking it out this second (or third) time around:

  1. Ask yourself:

*Is my goal realistic?

*Can I measure this goal to see my progress?

*Is my goal achievable?

*Is my goal logical – does it make sense for me?

If you answer “no” to any of these questions, then your goals need to be revised. Without a “yes” to each of these, your goals will be counter productive by negatively affecting your self-esteem and self-confidence. Trust me, you will need both your self-esteem and self confidence to be soaring in order to successfully and persistently pursue your goals.

  1. Now, take some time to rewrite your goals, making sure you are able to answer “yes” to each of the questions above.

  1. Lastly, review your goals with someone else. Someone who can verify that these goals are realistic, measurable, achievable and logical. Having another perspective can help clarify your goals. Not only should this person be a support system for you, but they should also be there to hold you accountable. If these goals are something you’re serious about, you’ll need support and accountability to stay on track for the long haul.

Following these few simple steps can help put you in the 8% of successful resolutions. One of my favorite quotes is an old chinese proverb that provides a beautiful metaphor for this exact topic:

“The best time to plant a tree was 20 years ago, the second best time is now.”

Do not give up on the goals that you started January 1, simply begin them anew today.

 

* http://www.goodtherapy.org/blog/simple-steps-to-keeping-new-years-resolutions-011414

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Diet & ADHD

More children in the U.S. are being diagnosed with ADHD than ever before — 10.4 million in 2010 — a 66 percent increase since the year 2000! *

The majority of these millions of children will be prescribed mood altering drugs by default, some of them as young as four years old.

With growing concerns of over-diagnosis and the impacts of mood altering drugs on children and teenagers, many parents are now looking for non-drug treatment options. In a previous post, I discussed how chiropractic could potentially benefit kids diagnosed with ADHD and today I will introduce another effective non-drug treatment: diet.

So many of the “foods” (I put quotations around “food”, because is it really food that we now feed children?) are now processed and packaged in factories where scientists have manipulated the chemical composition to improve shelf life, injected artificial dyes to improve eye appeal, and inserted artificial flavors to create addictive tastes. Most “food” has become so processed that regular people stumble to pronounce more than a few items on the product ingredients list. For example, the ingredients list from a package of Wonder 100% Whole Wheat bread:

  

All kids, and especially those who are hyperactive, need real, nutritious food. I encourage parents when going to the grocery store to stay to the outside edges of the store – that’s where you find the real food: fruits, veggies, proteins, and nuts.

Here are a few guidelines to follow when choosing food for your kids:

1. At the grocery store – stay to the outside!

2. Stick to foods with 10 or fewer ingredients

3. Understand and be able to pronounce all the ingredients.

Remember, even if you don’t feel like you can follow all these guidelines right away, know that just following one of them is greatly helping you, your child, and your entire family!

A healthy diet is important for everyone, but for children experiencing symptoms of ADHD, improving the nutritional value of their diet can help improve behavior at home, in school, and in their interactions with other children and adults.

“Let food be thy medicine and medicine be thy food”

― Hippocrates

Below are links that provide more information on what diets are appropriate for kids with ADHD, along with peer reviewed research on ADHD and diet.

ADHD & Diet – WebMD

ADHD & Diet – A Collection of Research 

*Huffington Post Article on ADHD Diagnosis Patterns

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The Paleo Challenge

I frequently see clients who ask,  “What can I do to help myself lose weight?”

My response, “Go paleo.”

Or they may ask, “What can I do to help with my digestive system?”

Go paleo.

Help with food allergies?

Go paleo.

Help improve my mood and have more energy?

Go paleo.

The paleolithic diet, abbreviated paleo diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era before the development of agriculture and grain-based diets.

Put most simply, the idea is to eat what our ancestors ate thousands of years ago.

Meaning…

NO: grains, legumes, dairy, refined salt OR sugar, and processed oils.

YES: fish, grass-fed pasture raised meats, eggs, veggies, fruit, fungi, roots, and nuts

Before I decided to take the paleo challenge, I was working out and I thought I was eating healthy – a bowl of cereal for breakfast with 2% milk, a turkey sandwich loaded with veggies for lunch, and a light pasta dish for dinner (notice all the grains), yet I felt stuck at the weight and size of clothes I was at. Then I took the challenge. And wow what a change! After just a few weeks I had lost a size, had more muscle definition and had more energy. I also noticed I wasn’t as bloated, my digestion regulated and I was more focused at school and with clients.

I am very weary of calling this a diet – to me diets are fads that run their course and eventually fall out of favor. Rather, going paleo is a lifestyle change. One must be mentally prepared to change their lifestyle in order for this way of eating to be successful.

To learn more about going paleo and the pros and cons of going paleo, check out these websites. Also, included is a website to one of my good friends in Kansas City who is a personal paleo chef who can help keep variety in your meals! Enjoy!

Pros and Cons of Paleo
Caleb Summers – Personal Paleo Chef
Delicious Paleo Recipes:

Boneless Pork Short Rib Breakfast Tacos

Sweet Sexy Wings

Coffee Marinated Steak Fajitas

Cinnamon Caramel Brownie Fruit Dip