Tag: epigenetics

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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.