1/2 cup salted butter (1 stick)
1 cup coconut milk, regular (room temp)
3/4 cup shredded parmesan cheese
2 tbsp parsley
1 box noodles of your choice
-Cook pasta accourding to package directions.
-In saucepan melt butter, add whipping cream, feta cheese, parmesan cheese, and parsley. Stir until cheese is melted and mixture is smooth. Add pasta.
(could serve with chicken and vegetables)
]]>To be young youthful, vibrant. The dictionary says vitality is "the state of being strong, having energy."
To me it is the very definition of life. Your body can have vitality and all the energy it needs to perform all of its work or it can be sluggish. I fall in love with this concept because of my appreciation and love for cellular biology. Learning about this incredible community of living beings that make up our body has been one of the highlights of my education thus far. I just can't get enough of these little beings and yet we take them so for granted.
I'm currently reading a book right now called The Song of the Cells. It's a fascinating account of how we learned our knowledge about cells from the first discovery up to present day. In this book the author makes a statement that a cell's "autonomy is due to their anatomy". What he is referring to is that is basically their ability to maintain what is called homeostasis through all of the parts that make them up and their ability thrive separately, but as a unit.
Homeostasis provides a sense of stillness and wholeness within itself and yet the biggest thing that captivates me is that only if they are in this secure state of autonomy "singleness" can they perform the best in the community of which they make up. No single cell is in and of itself the body but the multiple thousands of them form the fingernail, the organ, the gland. And it is in the viable capability of each of them that the organ, gland, or tissue is capable as a whole.
Now what does this have to do with the question from our client, "What should I do if both of my parents died of cancer?"
I would say, dear client, that it doesn't matter what the NAME of any said disease is, but the level of vitality within the cells. I would create health behaviors that move towards the best vitality of your cells, so they can be as lively and capable as possible. Just as you would for your children, of whom you want to provide with the best so they can optimize and be the most successful in their lives, look at the individual cells that are the community that make you up. Loving serve them so they can serve you.
This means examining the toxins you bring in, both through food and breath and air, but emotions and mindset as well. It means looking at your life as one of love and gratitude, connection and significance.
The statement the author made about the anatomy creates the autonomy is interesting because he talked about the state of homeostasis that which the cell always tries to remain or return to.
Homeostasis means a sense of balance a stillness at one with what is. Instead of the phrase that says don't just stand there do something it relates more to don't just do something stand there and how on a very cellular level this is important to life, AKA vitality. We are so busy jumping from one activity to the next, breathlessly scurrying about our day that we pay little attention to following the example of the tiniest parts of us. This idea of being still and returning to balance. Perhaps it is this innate desire that causes us the anxiety we feel when we're not in a state of stillness. Perhaps you need to carve some stillness time into your life and focus on providing this basic need to your cells.
4. You could have genetics testing done like those we offer at ANMC Little Falls, MN. This can help you evaluate your risk and provide suggestions of health behaviors specific to you. However, be determined in the reality of "epigenetics" as well, which acknowledges that the environment influences the genes (and thus, your health outcome).
The Idea of Community
So within the very tiny individual of EVERY cell in your body is a community. The community is of these cellular beings working together and how they accomplish this is quite fascinating. It's not the only community we have in our body. We have multiple communities: for example the little bugs in our microbiome. Our gut has colonies of these, our brain has colonies of these, our skin tissue has colonies of these, our mouth, et cetera.
Extending out from our internal single body, we join and make up communities in our family groupings, the communities we create within our work relationships and that dynamics among our friends. For any of these relationship communities to be functioning there needs to be a sort of homeostatic balance within them as well. Even with the pandemic and pulling apart we still were able to create communities. Communities of support popped up all over online. Being able to do your business in Group coaching situations started popping up, telehealth and learning in Group settings. These community supportive organizations have become a norm now. It's not business as usual, person to person anymore and there is a place for that as well. But I remember years ago thinking that paying for an online service was so out there. Now it's not uncommon to get your support from a community online in whatever sense that is: learning how to grow your business, learning how to work from home, having group health coaching et cetera.
Needing to find alternative ways to form communities is an innate human desire I believe. And I think it helped pave the way for a natural shift in our health care systems by necessity. I believe people need and want changes in their health care. Therapeutic long term relationships need to be a priority rather than the one off WellCare visit once a year if we are to hope to learn health behaviors that can be practiced, providing a shift in our health outcomes.
I believe this is true as I hear more and more clients like our client who asked this "what if, cancer" question. We'll call him "Mark".
When he emailed and asked me what do I do for his own health when both of his parents died of cancer, he was really asking, "How inevitable is it for me?"
In this case he had a specific goal. He wasn't suffering from any symptoms and he just wanted to know what to do to improve his health. My goals is not to try to prevent any illness but what I would like to offer instead is how do we best support the vitality of the cells?
So we set out to construct a long-term therapeutic program where he would spend a number of months with us. We provided his EXTERNAL community. We would work on the functional challenges of his body and bring them back into the homeostasis and balance his tiny individual cells desire so that his organ systems would function to their optimum. In this way, we provided for his INTERNAL community.
We go through a 4 phase strategy plan, starting with which we work to have an agreeable nervous system and learn how to build resilience in the things that can change the nervous system.
We work on breath and mindset and we follow through with the support principles we learn in phase two namely: having an appropriate functional diet for his particular metabolism, encouraging eliminative function, supporting the endocrine and energy systems, and having the proper movement and hydration.
Once his cells are showing high vitality with low inflammation we move into the Streamline Phase which is a proactive maintenance place where life becomes a practice of purposeful action without fear or trying to prevent but with confidence in working towards a intentional direction of well-being.
We were able to do all of this with Mark, who lives four hours away, through an individual customized program. If you've so far thought it was odd to sign up and pay for online systems I'd challenge you to rethink that hindering belief. Students have been learning skills for their professed professions for a long time. Now they do it online just as often as in person. It makes sense that if you want to learn and practice something new you would set up a system of support with like minded individuals. I don't know where I would be without my online mentoring communities. I have one for my business leadership and advisory, one for my nutrition practice chock full of other nutrition practitioners, and one for my personal wellbeing.
There are things you can do right now if you feel the same as Mark.
As we mentioned, you can:
1. Get a genetics test and see what actually might be in your genes. The cells will tell you everything you need to know and there are multiple ways this can be monitored. You can see what the cells have to say through a bioenergetics assessment or a breath metabolic assessment. From there you work with a qualified practitioner or team of professionals to help you structure a system that's right for you and can support you in streamlining it. These professionals will help you develop a plan so that you know each action to take. Lastly, don't go into it with a mindset of trying to prevent anything. Go into it with the idea that your life and how you feel about your life is of number one primary importance. Work to build resilience so that when stressors or emotions come up you handle them at the time so that they don't store needlessly changing the message the nervous system then sends to the cells. And of course, build a community of support for YOU so that you can build a community of vitality WITHIN.
Learn more through our website at anmcholistichealth.com
Amanda Plevell, PhD, MSCN, NMD, CNHP is a Board Certified Natural Medicine Practitioner and Clinical Nutritionist. Together with ANMC’s team of support professionals, she’s bringing the pieces of nutrition, the mind, and therapeutic ongoing relationships to the healthcare continuum. ANMC combines curated education programs with personalized plans that make it easy for anyone, anywhere to benefit from. Find out more here: anmcholistichealth.com
“Our unique offer fills in the gaps to complete your picture and provides a powerful therapeutic relationship for a complete whole health solution, because I know that our clients want to have all the pieces, education, and trust so that they can make informed decisions for themselves.”
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Client #1: A 42 year old female presenting with multiple chemical sensitivity mast cell syndrome allergies and asthma. She also reported extreme sensitivities to light and sound in a weakened immune system.
Client #2: 45 year old female presenting with concerns of Constipation digestion IBS, and mood fluctuations.
Individually, I told them what I have said to many, “Your greatest hurdle is not going to be these physical symptoms you are facing; your biggest hurdle is going to be yourself.”
When I first start working with a new client, I spend a good amount of time getting to know them and their bodies through assessments and conversation. And after fleshing out all the symptoms described and getting a good idea of the pictures each were presenting, I was able to see there was more behind the symptoms than the intake forms suggested.
The conversations naturally turned towards the general experience of life, feelings about life and history of what childhood taught them about themselves. What cannot go missing in any good report of systems and symptom review is a general feeling of wellness and acceptance of oneself, the history of their past experiences and what those experiences have created as far as beliefs about themselves.
What was evident in both of these women was a shared history of generational trauma and the resulting concepts created such as
“I'm not good enough”, “Nobody loves me”, and “I'm not worthy”.
Interestingly they've had all the counseling but missed three major factors:
Let’s start with major factor #1:
Principles of trauma nutrition have us paying attention to this important fact, knowing the body isn’t going to function optimally when it’s trying to recover from a constant and chronic factor. It has us looking at sufficient energy intake in general. Is the client eating enough? Of the right kinds of foods? And are they digesting those foods?
Malabsorption and poor digestion can happen across the board but protein has its own specific need. Protein breaks down into tiny amino acids which are the tiny building blocks that cause cellular activity which forms health or disease.
For example, methionine and glutathione act as antioxidants for removing heavy metal toxicities, tryptophan for its impact on insomnia and sometimes depression, and lysine for it’s effect on illness or herpes infections. Amino acids come largely from animal protein foods and plant proteins like nuts and seeds and some vegetables.
There are many reasons malabsorption or improper digestion can happen based on stress levels, symptoms and the absence or presence of necessary digestive chemicals. In a person with a history of trauma or abuse that potential is elevated. It was certainly a factor for both of our women in their individual situations.
Adding to our consideration in chronic stress and chronic symptoms we need to address the fact that proteins need to be complete in order to produce all of the amino acids necessary for chemical actions to happen in the body.
Did you know that if a single essential amino acid is not present in the gut when protein is taken in, protein cannot be synthesized? That’s like saying the protein you just ate is a moot point, you didn’t get the benefit, but still had all the work and pressure to digest it.
Also, if there is not enough intake of energy in general, protein in tissues can be used to become the glucose needed to fuel the body. [1] Can you imagine the muscle breakdown, weakness, fatigue, blood sugar and hormone complications this can account for?
On the other hand the answer isn’t just to eat excessive amounts of protein either as this can negatively impact other systems, like putting extra burden on the pancreas and the liver.
In our cases, it comes down to the right energy intake, understanding the positioning of the nervous system, utilizing the right functional diet, and supporting the ability of the systems to digest and metabolize. This is Phase II of our wellness plan: Support. Phase 1 we work to understand why the body is expressing in the way that it is, and phase 2 we set our appropriate targets for nutritional therapy. In this way we are providing the body with its needs rather than addressing the symptoms. All the nutrient factors essential for the health of the body are required in their right quantities in order for health to be manifest and the assessment of that need is the task of the practitioner. [1]
We are here to work on the UNDERLYING CAUSE of illness. Illness can be treated by a doctor, but the underlying cause of that is the work of the individual along with the rest of their team. To think we can only focus on treatment is to miss the whole boat of what “health” means.
Major Factor #2:
When we see people suffering in front of us, it is easy to get focused on the picture presented on the surface, to take the symptoms off of the intake form and slap the symptom reliever into the mix. But all of the symptoms presented cannot blind us to the fact that there is a long chain of activity that involves all of the nutrient factors, the chemistry and the messaging of the body to itself based on its experiences and interpretations of the environment. “All of the factors which promote and maintain health are seen to be the factors which will restore it or allow it to be restored when health is absent.”[1]
Where it would be easy to slap a bandaid on the burn we see on the skin, we can’t see the trauma of the nerves and tissues underneath, and it’s the same with emotional wounds. The physical manifestation of the body is in direct correlation to the chemistry that caused it, and stress and emotion play a big part in that.
Major Factor #3
There is a habit to illness. Once illness is present or once symptoms show up it is often seen as real, true and permanent. For many people this has become huge makeup of who they are. Struggle with chronic illness or chronic symptoms compounds this further especially when answers can't be found and it goes on addressed. It just makes it seem all the more hopeless and never ending.
We get in the habit of our illness.
We get in the habit of our symptoms.
We get in the habit of having to accommodate our symptoms. The actions our symptoms cause us to take becomes a habit in our lives, like we avoid certain situations or activities. We have to do this whole routine in order to keep the symptoms mild.
This makes the routines of our day habitual as well and we eat the same things at the same times, do the same things, and by necessity have to control our environments and our partners and relationships to accommodate these needs as well out of fear and the innate need to keep ourselves safe.
Change can't come from repeating the same cycle. The things that got us ill are not going to be the things that make us well. But to get off that circle can be scary.
This is why I can recognize that sometimes the bigger hurdle is not the physical symptoms but helping the person off of their personally designed hamster wheel.
Spending some time imaging a world in which you are healed is a primary part of the healing process. You need to allow your mind and body to change. You need to understand that it never stays the same. This relates to a primary premise employed in our clinic... that a person needs to believe they are capable in order to heal. We teach them the skills and help them practice the new habits but the willingness to get off that hamster wheel is a difficult one. There is fear there and that leads us back to my essential primary premise... the body cannot heal in the state of fear.
When we work, we work in a therapeutic way, combining all parts, a whole-ism of the person, and this takes time. We help create the environment and provide the support. If you are ready to get off your hamster wheel, take the first step by building your program here.
1. Chaitow, Leon, D.O. ND. Amino Acids in Therapy. Healing Arts Press; 1985.
Amanda Plevell, PhD, MSCN, NMD, CNHP is a Board Certified Natural Medicine Practitioner and Clinical Nutritionist. Together with ANMC’s team of support professionals, she’s bringing the pieces of nutrition, the mind, and therapeutic ongoing relationships to the healthcare continuum. ANMC combines curated education programs with personalized plans that make it easy for anyone, anywhere to benefit from. Find out more here: anmcholistichealth.com
“Our unique offer fills in the gaps to complete your picture and provides a powerful therapeutic relationship for a complete whole health solution, because I know that our clients want to have all the pieces, education, and trust so that they can make informed decisions for themselves.”
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When symptoms arise, it’s VERY easy to look directly at the symptoms. This does NOT, however, mean that we are looking directly at the PROBLEM. Symptoms, are just that…SIGNS. They are there alerting us to an imbalance, to let us know that our body doesn’t have what it needs.
When clients come to me with symptoms, part of our process is Phase 1, where we Signify the story. We fill in the gaps by looking at the whole picture, the whole story, and all of the potential culprits that could be “clogging the river of health”. This might include assessment and/or labwork. It looks like nutrition analysis and a timeline to see what stories the nervous system recorded. we are looking for what is significant in the whole person's life. Once we see the pieces to the story that the nervous system and cells have recorded, it allows for options and strategies to be discussed. I believe that people need options. They need to hear these options, even if they aren't popular opinion, from trusted and informed sources, and then have help walking through the options so they can make the decisions that are right for them.
This is why, when 3 clients came to me last week with varying symptoms: chronic allergies, GERD, IBS, chronic diarrhea, headaches and sinus pain, I asked them about their experiences about the common denominator... their teeth!
During the course of all of my studies across the years, it never ceased to amaze me that our real goal with creating health in the body is creating the CONDITIONS for health to exist. The focus of forming an environment conducive to health his called “salutogenesis”. Rather than searching for the cause of disease, we create a reason for there to be health. We Support, Structure and Streamline the body and the lifestyle for this to happen through our process.
One of these necessary environmental components that has always held me in awe is the impact and necessity of the microbiome: the good bugs that we’ve all heard about by now. We know that good bugs help to balance out the “bad” bugs in our gut, but we are less privy to knowing that they help convert our nutrients to usable forms, that they “communicate” with each other through vibration, and that there are MULTIPLE microbiomes creating their OWN ecosystems in our bodies, ALL OVER our bodies. Not only does our skin have it’s own microbiome, but so does our mouth!
Every day, approximately 140 billion bacteria and fungi are swallowed down into the gut. It would make sense that the environment of our mouths, and the health of our teeth and gums would be quite relevant to what is happening elsewhere in our bodies. How much of our gut issues is coming from the environment of the mouth?
The common thread among these 3 clients was astonishing….they ALL had dental problems they were concerned about or actively working on, AND they had had multiple antibiotics. This means the microbiomes of the whole body have been greatly disturbed.
Biological complications (meaning problems elsewhere in the body) occur in over 69% of cases after cavities, root canals, or implants. Yes, your teeth affect the other parts of your body. It’s called “terrain theory”. This means that symptoms like these listed could be affected by the health of your teeth, your gums, and the dysbiosis of bacteria in the mouth. Symptoms like:
Harmful bacteria in the gut can disrupt the blood sugar, making diabetes difficult to manage, and certain strains can even elevate blood pressure.
The teeth are not separate from the health of the rest of the body. Terrain theory supports my belief that we need to create an environment where health can happen! The terrain of the mouth and teeth need to be created to be a well environment, and the microbiome needs to be re-populated.
Not all Bacteria are Created Equal
There are many strains of bacteria, and not all of them are good for every purpose. Not all of them “play nice” with each other also. For example, the kinds of bacteria we want for the healthy environment and how they are scientifically proven to help include:
Bacteria isn’t the only culprit of tooth decay and the potential problems cascading in the body as a result. Stress shifts the pH balance in the mouth, decreasing salivation, salivary enzymes, increasing bad bacteria, and can cause grinding, clenching, and infection. As in all cases of creating an environment that is proactive towards health, dealing with stress, anxiety, concepts, and building resilience is a key component.
Getting back to my 3 clients. Though they all had different symptoms, the root was the same (no pun intended): teeth and the antibiotics treatment were part of the story, a piece to the puzzle, and a component of the rebalancing needed.
When antibiotics are used, though sometimes necessary, dysbiosis needs to be taken into consideration. The fallback can be that the internal environment is left weakened without its beneficial bug soldiers and prone to the attack of other harmful invaders, like h.pylori for example. This can cause belching, bad breath, and altered gut capability. Since we swallow, drink, chew and breathe everyday, how much of our gut bacteria could be coming from the mouth? True, the body is made with an acidic system in the stomach meant to kill bacteria before they can cause real damage, but how many suffer from low acidity and poor digestive juices? Also, when the microbiome of the mouth needs to be supported, how much good is it going to do to ingest a capsule that doesn't open until it reaches the intestines?
As the health of an organism comprises the WHOLE organism, including vibration of thought, feelings, sounds, and experiences, the whole story needs to be observed, and teeth are an excellent place to start.
It is why, though I am not a dentist, including the story of a person’s dentistry is so necessary. We do assessments that can help work alongside your dentist, providing more information about your mouth terrain, and which nutrient supports and nutrition can be most beneficial for you to provide a better environment for the health of your teeth, but also support the strong ecosystems necessary for your whole body’s thriving.
We also provide the supplemental protocol that can naturally support healthy mouth, teeth, gums, respiratory tracts and gut. I often recommend a soft melt away chew specifically containing nutrients and the necessary bacteria to create that healthy strong microbiome. This is what I use daily and what we use with our clients at our office.
The Protocol:
Brushing with charcoal or natural toothpaste
This Supplement, once daily
Spry or xylitol gum or mints
Schedule a Dental Bioenergetic support assessment.
Happy health until next time!
Amanda
ANMC Holistic Health, the Advanced Nutrition and Lifestyle Management Center, was founded by Amanda Plevell, a Natural Health Practitioner and Clinical Nutritionist. Together with ANMC’s team of support professionals, she’s bringing the pieces of nutrition, the mind, and therapeutic ongoing relationships to the healthcare continuum. ANMC combines curated education programs with personalized plans that make it easy for anyone, anywhere to benefit from.
“Our unique offer fills in the gaps to complete your picture and provides a powerful therapeutic relationship for a complete whole health solution, because I know that our clients want to have all the pieces, education, and trust so that they can make informed decisions for themselves.”
References:
Booth S. Bacteria in your mouth can affect your brain. Healthline. 2019, May 5 - https://www.healthline.com/health-news/bacteria-in-your-mouth-can-find-its-way-to-your-brain
Burhenne M. The oral microbiome & its impact on every other system in the body. Ask the Dentist. 2020, April 9 - https://askthedentist.com/oral-microbiome
Burhenne M. How to avoid toxins in your toothpaste: 12 ingredients to ditch now. Experience Life. 2022, January 14 - https://experiencelife.lifetime.life/article/safe-toothpaste
Schlagenhauf U, Jockel-Schneider Y. Probiotics in the management of gingivitis and periodontitis. A review. Frontiers in Dental Medicine.2021: 2 - https://doi.org/10.3389/fdmed.2021.708666
Daniells S. Probiotic lactobacillus paracasei shows oral health benefits: Study. nutraingredients.com. 2014, September 2 - https://www.nutraingredients.com/Article/2014/09/02/Probiotic-Lactobacillus-paracasei-shows-oral-health-benefits-Study
Daniells S. Live or dead reuteri bacteria may offer oral health benefits: Study. nutraingredients-latam.com. 2019, December 12 - https://www.nutraingredients-latam.com/Article/2019/12/12/Live-or-dead-reuteri-bacteria-may-offer-oral-health-benefits-Study
Invernici MM, Salvador SL, Silva PH, et al. Effects of Bifidobacterium probiotic on the treatment of chronic periodontitis: A randomized clinical trial. Journal of Clinical Periodontology. 2012;45(10):1198-1210 - https://doi.org/10.1111/jcpe.12995
Sudhakara P, Gupta A, Bhardwaj A, Wilson A. dentistry journal Oral Dysbiotic Communities and Their Implications in Systemic Diseases. doi:10.3390/dj6020010
Bui FQ, Almeida-da-Silva CLC, Huynh B, et al. Association between periodontal pathogens and systemic disease. Biomed J. 2019;42(1):27-35. doi:10.1016/j.bj.2018.12.001
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Am I unsolvable?
Believe it or not this is such a common question when people finally reach my desk.
They're really wondering by this point:
* Can anyone help me?
* Can anybody help me or am I just unfixable?
This is a very disempowering place to be. If we know anything about healing, being disempowered isn't going to support the effort. I believe that people need to believe they can heal and that they are in fact capable with the right direction and guidance.
This blog was inspired by two separate women that came to me recently. Both women brought situations which were complex, and indeed they had been told this repeatedly. Both are what could be called mystery cases. Both had multiple traumas from childhood, left unaddressed and both live life from the good girl personality. Lastly, both had multiple physical insults and unaddressed triggers.
After the physical assessment, we looked next at the mental and emotional assessment. What concepts were at work? What limiting beliefs were in place? What neural constructs were causing failing functioning? Interestingly, the primary concept at play for both were lack of significance/being seen.
We ended up talking about their beliefs and most importantly, if they believed they could heal. Even though it matters more what THEY believe, they had both come from situations in which they trusted authorities hired to help them, and ended in disappointment. Due to this, they both needed to hear if I believed they could feel better. (Concept #1: we need to work on both of them that THEIR beliefs are the only ones that matter AND their beliefs have to be supportive of where they are going, not where they've been.)
Both women are in a place right now of trust building. DOES someone exist that can really and truly help? They needed to interview me and allow trust to naturally unfold, if it was going to. So here is the answer to the question if I believe they could heal:
Yes I think you can be helped when and if you're ready. I don't think life exists without an ability to discover itself and change. Life is change and we are in a constant state of never being the same. My belief is to continuously put in the best ingredients and see what comes up.
If you've found yourself in a state similar to these two wonderful clients, you might find a Free Strategy Session useful to interview me. Here's what others have said.
Resources to help you:
Growing Tree and Action Steps Chart worksheets
Becoming Aware of Your Concepts online course
ANMC Holistic Health, the Advanced Nutrition and Lifestyle Management Center, was founded by Amanda Plevell, a Natural Health Practitioner and Clinical Nutritionist. Together with ANMC’s team of support professionals, she’s bringing the pieces of nutrition, the mind, and therapeutic ongoing relationships to the healthcare continuum. ANMC combines curated education programs with personalized plans that make it easy for anyone, anywhere to benefit from.
“Our unique offer fills in the gaps to complete your picture and provides a powerful therapeutic relationship for a complete whole health solution, because I know that our clients want to have all the pieces, education, and trust so that they can make informed decisions for themselves.”
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I had an interesting conversation with a client last week. In truth, however, it's one I have pretty frequently.
A client will come in with this frustration, this one main challenge they are trying to get through, and they pin it down to this one main problem.
However, as we are having conversation and getting to know the person and their body better, we might hear other topics mentioned, like that motor vehicle accident they had, or the autoimmune that is in the family, or the thyroid disorder or the diabetes and cancer.
Now, when I work with someone, I'm always watching for the timeline of events, where triggers and stories can be identified that help to understand why the body is creating the expression that it is. Sure enough, weight loss may be the frustration that brings them in, but inevitably there are all the things underneath.
The interesting part is that nobody has tried to address those underlying things, and the evolutionary nervous system that primes you for readiness and results in the outcomes of the body wasn't effectively dealt with at the time of each impact.
Now the downline problem is the lack of weight loss and so the person can see the the lack of weight loss and gets very frustrated about the lack of weight loss and then goes to seek answers on that lack of weight loss and how to lose weight and the entire focus becomes about this lack of weight loss.
If we really want to have effectiveness with any health goal, what we have to do is learn to build resiliency, so that each event is handled at the time, that the trauma naturally and normally stimulates an acute use of the fight or flight cascade, and then we consciously and purposely acknowledge this stressor and allow and witness the body to restore it to the parasympathetic rest and digest functioning, which is the normal functioning to operate our days.
When the triggers are from long ago and this resiliency and adaptability was not built, but was pushed down and ignored as so many of us were taught, then we need to take the time to restore the nervous system's idea at the earliest trigger.
What has happened is that over time we have forgotten how to deal with feelings as they come up. Certainly we might enjoy comfort food, or a diversion of alcohol or fun, or something else that distracts us, but the insult that made changes to the nervous system wasn't handled.
Comfort food is not nourishment during a time of trauma. In fact it can often be the exact opposite. In a time of trauma, no matter how big or small, everything changes in the very act of eating. Digestion decreases, food nutrients may be overlooked or incapable of absorption by the body, and no nutrient is used as efficiently as needed by the body.
In this way, we create a very unstable and unsustainable environment for health. Doing this repeatedly impacts the body's outcome indefinitely.
My suggestion is that we understand how to build resiliency and in effect "scale our health" just like businesses work to "scale" their businesses, to learn to create such a wide blue ocean that threat ceases to exist, to store up resiliency so when the waves come, they are less damaging.
In the case of individuals where these waves have caused damage over a long time, we need to first stop the continued threat. This might mean adjustments to food and lifestyle. It might look like concept work and mood restoration and mindset training. It might look like parasympathetic training and an understanding of how to nourish a body that is NOT currently in a resilient state. I use the word "currently" on purpose, as one should never assume that if the waves HAVE been crashing in, they are not without hope. Resiliency can be built, and the efforts towards balance are always worthwhile.
One of the best evidential ways I can suggest to assess your resiliency is through HRV assessment, or, at our office, a FIT Pillar assessment. It can tabulate an energy reserve score that you can work on building upon using strategies provided during your appointment .
What ended up being successful with this man in particular was that we finally addressed the whole him. We finally addressed the nervous system that had set off a poor metabolism, a poor metabolic reactive response when these triggers were happening, when these stressors were happening. They were building on and building on and decreasing function in things like the endocrine system and the eliminative systems and the cellular function of just creating energy and using energy and using nutrients so that all of these functions could happen. It's just this snowball effect where the dirt just keeps on collecting on the outside of the snowball and so we have to kind of unwrap it and get down to the snowball that it started off, with the person inside. To me, health restoration is never about dealing solely with the package presented in front of you.
I am entertaining my thought that this is part of the gap, this is part of what's gone missing for us is not addressing and honoring what the nervous system has been trying to do for us. the nervous system is this evolution. It protects us, it's constantly looking for threats and so this is how our bodies then are given the message of what to do in order to protect ourselves. If the nervous system has sensed stress and there wasn't any adaptation to it, it puts up protective processes, like it changes our hormones, it increases our inflammation, it slows the metabolic functions, it slows digestive functions, it slows all the functions that we don't need if we're in a state of emergency and then we haven't been trained well to develop resilience to get out of that state of emergency, then we see these things down the road whether it's weight loss or IBS or IBD or cardiovascular conditions.
This is a big reason why we are an advocate for our exclusive training programs, where we spend a longer therapeutic window with our clients. It is important to address what's going on, what are you focused on, what hasn't worked for you in the past, what are the outcomes you're looking for, what kind of support are you needing to help you get there and what is that monitoring and evaluation piece so that you can practice what's working? In this way, you're reducing symptoms and at the same time priming yourself, "scaling your health", if you will, ready to live every day proactively instead of reactively to all of the stressors that come up.
If you'd like to learn more, I'd suggest setting a Comprehensive Consultation or Checking out the programs for yourself.
Until next time!
Amanda
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Overview
Like the hands, feet, ears, and tongue, the eyes can be a literal map to the internal body. In fact the study of Iridology provides maps of the iris and pupil and demonstrate which parts relate to which parts of the body. Various color changes, thickenings, or spots called "lacunas" can be a physical indicator that a body system could use some support.
Additionally, the experience of stress, trauma, injury, and our extensive screen times can change the visual field and set the stage for poor eye functioning.
With stress comes impairments of the senses, including the eyes and your experience of vision and/or eye health disturbances. Here's why:
Your nervous system is constantly scanning your environment so that it can alert you of threat or danger. It uses the sensory functions to do this, including the eyes as one of the main sensors and processing of stressors. Not only do the eyes SEE but they send visual cues from light, from color, from movement to the brain without you even knowing about it. You interpret these signals as WHAT YOU SEE, but there is more going on than you know as the retinas collect and transmit information that let's your brain know what to tell the body to do next. Interesting, right?!
We tend to assume eye disturbances are just something that comes with age. But we know that eye disturbances can actually be related to internal conditions of the body, stress and nutrition. There's actually more you can do than you think and, in fact, the eyes are an important sensory organ to use as an indicator of what you can do to support your body's needs. Let's talk about how to keep them healthy.
Therapeutic Foods and Lifestyle Interventions
You may not know that the eyes can tell a lot about your health; no organ is an island unto itself. For example, high blood glucose can affect the blood vessels in the eyes, so can high blood pressure[2]. Balancing your blood sugar and getting early cues about metabolic disorders is an important prevention technique and could be a simple metabolic assessment at our office.
1. Certain medications, over 300 actually, are known to be photosensitizing agents, which increase the sensitivity of the lens to UV damage from the sun [2]. It's important that people taking medications, from antibiotics to hypertensives, talk with their pharmacists about whether or not their meds are on the list so they can protect their eyes when out in the sun. Other medications can cause poor liver clearing, reducing glutathione, a powerful antioxidant and a major free radical scavenger in the human lens. [2] Talk to your natural health practitioner, nutritionist, or pharmacist on what you can do to protect yourself if you're on medications. We recommend light therapy as well as nutritional support.
2. Excessive alcohol intake is known to cause loss of B and fat soluble vitamins like A, D, E, and K and raise the incidence of cataract formation. [3]
3. Exercise stimulates parasympathetic activity, an effect that is especially optimal for those with glaucoma and/or macular degeneration. [2] A university of Oregon study found that 30-40 minutes of walking only 4 times a week lowered intraocular pressure and improved aqueous flow to the lens of the eye. [4]
4. Sleep - Darkness is a time when the eyes, especially the retinae have a chance to recover, rest, and repair. All day, the structures of the eye are bombarded with light, and sleep provides the opportunity for necessary antioxidants and minerals to replenish the lens and other tissues of the eye [2]
Therapeutic Foods and Supplements to Consider
Your nutrition, timing of meals, and how you digest can make a big impact on the outcome of your whole body, including your eyes. Just like the rest of the body, there are specific nutrients to consider for every condition.
Cataracts respond to regular intake of antioxidant foods including those containing Vitamins A, C, E and selenium. [1] 2 Brazil nuts per day are enough to meet selenium needs. You might like our Chewable Vitamin C and Liquid Multi Pro.
Diabetic retinopathy is a major cause of vision loss. [2] Individuals with diabetes should have regular yearly eye exams. [1] Careful control of blood glucose through meal timing and diet are important measures to take. Following along with an accountability program like our Diabet-Ease program might be a good approach for you to take control.
One common age related eye disease is called Macular Degeneration. A study on eye disease sponsored by the National Eye Institute found that taking antioxidants and zinc can reduce the risk of AMD by 25%. [1]
For multiple diseases of the retina, and preventative eye care, the omega 3 fatty acid DHA is particularly supportive [1], particularly if there has been any brain injury like a concussion that caused any visual disturbances.
Diets high in saturated fat, animal fat and trans fatty acids, smoking and abdominal obesity should be addressed and regulated. [1]
Protective foods for eye health include nuts, fish, lycopene, lutein, zeaxanthin. Interestingly, lutein and zeaxanthin are particle antioxidant nutrients that have a role in the destructive blue light coming from our screens, devices, and phones. [1] Nutrients like these are called "photosensitive antioxidants" and help to dispel the damage to cells and nerves from these harmful lights. You might find blue light glasses like those you'll find in ANMC's nutrition shop helpful.
Lutein foods include spinach, kale, collard greens, corn and eggs. People who consume higher levels of green leafy vegetables and regular lutein intake have a 20% reduced risk of cataracts [6] and studies on cataract surgeries show a correlation of greater need in those with a lower intake of these types of foods. [7]
Vitamin C, including citrus fruits, are major antioxidants providing support to the lens of the eye. The lens and aqueous humor of the eye concentrate ascorbic far more than other tissues of the body. [2] Studies have shown that those with regular intake of vitamin C seem to have lower risk of eye disturbances. [5]
Of course the best care is that of prevention and to correct your diet and stress levels early on. We recommend a Comprehensive Assessment to assess the overall condition of your body as well as a nutrition analysis to find out which of the nutrition recommendations are right for you. Working with your nutritionist, functional practitioner, and optometrist is a great team approach to take for regular exams if you are concerned about your eye health, or just to be proactive. If you don't know where to start, a free Strategy Session by phone or in person might be the way to start.
Favorites for eye health in the ANMC store:
Send us a message for more information or help with these supplements.
Therapeutics
If lifestyle behaviors are causative of eye damage, it would only make sense that there are therapeutics that are supportive for eye health as well! A favorite at our office is Far infrared therapy, which is a fantastic way to reduce inflammation and support healthy cell development.
You can use this link to schedule a session.
Cellular Bioenergetics Assessment- Bioenergetics is a non invasive, simple painless, poke-less, and drug free way to assess imbalances in the body. It can be used to see if your body is supporting the right nutrition for your concerns, including eye health. In person or through a mail in sample, it is an easy way for anyone, anywhere to seek help.
Conclusion
For a long time, it seems that people have been at the mercy of whatever happens, happens, when it comes to the eyes. But it's true that there actually is a lot more that you can do to keep those peepers healthy and disease free, and a lot of it has to do with your life choices. Learn about your stress and what it's telling your body, feed your body well, and apply simple lifestyle strategies.
Additional Articles You May Like:
Pineapple Tonic, Peeper Health, and Perfect Cake
References
1. Stump SE. Nutrition and Diagnosis Related Care. 8th Edition. (Klein EM, ed.). Wolters Kluwer Health/Lippincott Williams and Wilkins; 2015.
2. Rakel D. Integrative Medicine. In: Integrative Medicine. 4th ed. Elsevier; 2018:320-333.
3. Leuschen J, et al. Association of statin use with cataracts. JAMA Ophthalmol. 2013;131(11):1427–1434.
4. Passo M.S, Goldberg L, Elliot D.L, Van Buskirk E.M. Exercise training reduces intraocular pressure among subjects suspected of having glaucoma. Arch Ophthalmol. 1991;109:1096–1098.
5. Taylor A. Nutrition and cataract risk. Ophthalmol Clin. 2000;40:27.
6. Chasan-Taber L, Willett W.C, Seddon J.M. A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in U.S. women. Am J Clin Nutr. 1999;70:509–516.
7. Brown L, Rimm E.R, Seddon J.M. A prospective study of carotenoid intake and risk of cataract extraction in U.S. men. Am J Clin Nutr. 1999;70:517–524.
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How do we learn from this feelings, and more importantly, how do we navigate it and teach the youngest among us how to navigate it as well?
Becuase here's the thing, you can't convince someone they are okay, WHEN THEY DON'T FEEL THEY ARE. There is ONE THING most of us do to try to comfort that ACTUALLY BACKFIRES. Thankfully, our office has a TON of information on the topic of anxiety, and more importantly, effective strategies to help. Click to read our blog article on back to school anxiety and pay attention to the rest of this newsletter for practical solutions our office offers.
]]>How do we learn from this feelings, and more importantly, how do we navigate it and teach the youngest among us how to navigate it as well?
First, let's have some understanding.
Your nervous system is constantly scanning for safety. This may be picking up physical threats, or emotional threats. A feeling of unsafety will cause you to have a vague sense of something being not right. You feel the possibility of danger. A new year at school can feel very threatening. The nervous system can be on high alert, particularly if there was difficulty in the past.
First, you don’t get to decide how someone should feel. What they feel is what’s true for them. It may sound completely ridiculous and illogical to you, but to the young immature mind of your little person, the possibility of their fear is VERY real. Here is where we help them examine what is true, what is really true. We can talk to them about what they feel like and where they feel it in their body. Then we can help them establish if there really is a "tiger" in the corner ready to pounce on them or not.
We have to address which form of mental/emotional anxiety it is: Situational or Learned Anxiety.
Situational is what the body sees as acute trauma or stress. It’s happening right now. This is where management techniques can be used.
Learned anxiety is the chronic vague feeling, just knowing something isn’t right, constantly. This article is going to address one way we may be instilling a sense of "learned anxiety" without even realizing it.
Worst Thing We Can Do is What Most People Do
When someone you love, especially your child is experiencing stress, the first thing we want to do is make them feel okay. So we do. We attempt it by saying, "Shhh, you're okay. You're okay".
Why shouldn't we do this? I know it goes against instinct, but by not giving credence to what they BELIEVE is a feeling of unsafety, we aren't helping them to establish a way to acknowledge their feelings and do something about it. We are teaching them that what they are feeling isn't real. Essentially, teaching their minds to lie to them that they are okay even though they feel they are not. Addressing the fear is necessary. You can't convince someone they are okay, WHEN THEY DON'T FEEL THEY ARE. This is why, later on in life, when they have these vague senses of anxiety and they don't know where they are coming from, it is because we've been training them to "just be okay", even though their fear has not been addressed. That when they were scared in kindergarten we told them they were okay, without addressing what they were feeling or believing. Later on in 9th grade and they're feeling nervous, no wonder they can't pinpoint why.
What To Do Instead
Instead..
If feelings of anxiety are problematic in your family, I would highly recommend some options we offer:
Our self run anxiety education modules
Our office has copies of "Unbound", which delivers a whole new perspective on feelings of anxiety, and what it really is.
And the multiple therapeutic options we have at ANMC including Craniosacral therapy, Huso sound therapy and Heartmath HRV training.
Here's to a wonderful school year!
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Affecting 6 to 15% of the US population, and more common in boys than girls, Anorexia nervosa is an eating disorder where the individual suffers a distorted body image, refuses to maintain a normal weight,1 and intentionally avoids the intake of food.2 While anorexia can occur at any age, peaks are seen from 13 to 14 and 19 to 20 years old.2 There may be a genetic component that could potentially increase susceptibility to developing anorexia.2 Behaviors modeled from parents and peer groups and social media can also be a powerful influence. There is a psychological prevalence with the disorder, but it is generally due to a distorted perception of the body composition.1,2
The disorder causes extreme weight loss, low metabolism and fatigue,2 as well as amenorrhea.1 Severe long term cases can lead to osteopenia, Cushing disease and cardiac arrhythmias if left untreated.2
Biochemically, we might see low levels of potassium and chloride, low to normal thyroid hormones T3 and T4, anemic tendencies and low glucose.1 Nutritional deficiencies across the board are evidenced as the main problem is the severe rejection of food.2 As the disorder persists, changes in metabolism, hormone control, and multiple conditions of malnourishment.2
Therapeutic Foods
Assuming an individual is ready to seek help, a nutritional rehabilitation program in order to restore weight and nutrition status is an appropriate dietary approach to anorexia and can be utilized on both an inpatient and an outpatient basis.3 Because those with anorexia avoid ingestion of food and therefore have an extremely low intake of calories, the initial goal is to begin with 30-40kcal per kg of weight per day.3 Rehydration is usually necessary initially along with a slow correction of malnutrition to prevent “refeeding”, a syndrome.2 A healthy balanced diet used in nutrition rehabilitation doesn’t suggest restrictions, but puts the focus on balance of foods offered across the spectrum. Nutrition includes a nutrient dense focus on quality meats and proteins, fruits, vegetables, nuts, seeds, beans, green leafy vegetables, legumes and healthy fats. It is also important to note that, as noted in the REAL food pyramid shown below, complete avoidance of “social foods” is not suggested.4
Evidence backed studies on effectiveness of any nutritional therapy in anorexia are varied and limited, as the methods of collecting data in such a study is difficult. Considering the relapse rate in the disorder, no one specialized treatment protocol has been shown to be favorited,5 and nutritional studies seem to focus on refeeding and renourishing rather than long-term correction.
Medications used for anorexia are typically antipsychotics or anti-depressants, which can reduce the anxiety and d depression often associated with or from which the condition stems, can often cause constipation.2 For this, a nutritional rehabilitation program that includes fiber, fruit and vegetables is important.
A potential difficulty with a food plan such as this is that those with anorexia limit, restrict and avoid food. A food plan of any kind can be difficult since avoiding food is the very nature of the illness. Overcoming this would include a professional as a part of the intervention team that can assist with the often deep-rooted reasons behind the choices that led to anorexia to address the limiting beliefs and change the concepts surrounding calories, fats, and the necessity of diet.
Photo credit: S. Hart, C. Marnane, C McMaster, A. Thomas, original work 2018 Development of the "Recovery from Eating Disorders for Life" Food Guide (REAL Food Guide) - a food pyramid for adults with an eating disorder - PubMed (nih.gov) Creative license available at http://creativecommons.org/publicdomain/zero/1.0/ No changes made.
As the first goal is to restore weight, nutritious but calorie dense foods are suggested.3 Complex carbohydrates from breads, rice, and potatoes, as well as fruits, fruit juices and vegetables be offered.3 Whole grain toast is one option that meets these standards, offering fiber, folate, B vitamins important to a healthy complete diet. One study showed that 2 servings or more of white bread per day was statistically associated with the risk of overweight/obesity, whereas whole grain bread was not.6
A macro/micronutrient medical food powder can be an often well-tolerated addition when a client has difficulty in consuming quantities of food, and particularly to avoid the discomforts of refeeding.3 While there are not yet enough evidenced studies to support claims, medical foods are a way to gently refeed protein and micronutrients in a nourishing but not heavy way.
Supplements to Consider
Vitamin D – Vitamin D is typically insufficient in anorexia as with most other nutrients. Adequate calcium and vitamin D is imperative to maintain bone mineral density.7,1 1200 mg of calcium and 600-800IU of vitamin D is recommended in anorexia nervosa, with frequent serum monitoring.7
Multi vitamin/mineral – While there have not been clinical trials to demonstrate the effectiveness of a multivitamin/mineral intervention in anorexia, the fact that malnourishment is the key feature,1 a quality supplement can begin to address all of the potentially dangerous effects malnourishment can bring and would possibly be a ore accepted way to begin re-nourishment on the part of the patient. Additional supplements supporting the systems and organs in which the malnourishment mostly affects the individual would be advantageous as well.
People To Add to Your Team
Anorexia is a complex condition that requires a solid team working together to deal with the many components.8 A mental health professional is certainly required as the disorder stems from perceptions and beliefs about body image and control.1,2,8 For this reason, a therapist trained in Cognitive Behavior Therapy (CBT) may be an option to consider. A meta-analysis of CBT for symptoms of anxiety and depression alongside primary care was shown to be more effective than primary care alone for the treatment of symptoms.9,10 This could begin to address some of the underlying concepts that have lead to anorexic behaviors.
Conclusion
As with many disorders, anorexia is a complex multi-faceted condition that needs the care of a multi-membered team in support of the individual. Anorexia is not a food restriction disorder alone, but a disorder that finds its roots extending into distortions of exercise, mental thought, and emotions as well. If you or someone you know may be affected, learn more at websites like www.nimh.nih.gov/eatingdisorders.
References
Overview
Whether warmly welcomed or sincerely feared, the fact of the matter is that every woman all the world over will experience menopause at one point in their lives. The experience, however, varies for each woman, with 70-75% of women experiencing the vasomotor symptoms associated with menopause including hot flashes, sweating, anxiety and heart palpitations that can last from 6 months to 2 years.1
Throughout life, hormones dictate the proper functioning of the entire female cycle. Hormones like follicle stimulating hormone (FSH) and luteinizing hormone (LH) stimulate the ovaries to release an egg for fertilization, and secrete estrogen at the same time, followed by progesterone.2 If the egg is not fertilized, hormones begin the dance all over again, with rises and falls throughout the monthly cycle.
As a woman ages, the available potential eggs (follicles) decline and she may note that her cycles change, decreasing in length and varying in heaviness.2 This will diminish until eventually, follicles will cease to be released and a woman will experience her final menstrual period, this being menopause. Medically, menopause is considered to be 12 consecutive months of missed menses as part of a natural progression of a woman’s life.1
As a natural experience in a woman’s life, the event of menopause itself cannot be changed nutritionally, however, the experience of the vasomotor symptoms associated with menopause are influenced by hormones and may vary according to diet. Additionally, as estrogen declines, nutritional needs make up the protective properties these reproductive hormones once provided. Calcium, for example, becomes important as the decrease in estrogen puts a woman at risk for decreased bone density. 2 Fiber intake and its role in lowering LDL cholesterol also becomes more focused as the risk for cardiac disease can rise as a woman goes through menopause.2,3
Therapeutic Foods
A recommended place to begin nutritionally, is with a Detox Food Plan which supports Phase 1 and Phase 2 detox pathways, reducing the toxic load on the liver in support of healthy hormones.1,4 Typical foods consumed might include high quality protein from animal sources, lentils and legumes, nuts and seeds, vegetables, greens and various omega rich oils.1 While studies have shown that detox diets can stimulate enhanced liver function and detoxification in the support and removal of harmful pollutants from the body, study sample sizes and method inconsistencies to be able to identify efficacy of such a diet in a given time frame is inconclusive.5 Initial evidence, however, is promising.
While many women enjoy benefits of medicinal symptom relievers like hormone replacement therapy (HRT), the proposed risk of increases in breast and ovarian cancer can have many women shying away from its use.2 A detoxification diet in support of liver function and hormone health can be a welcome alternative or follow up to HRT, along with supportive nutrition and supplementation.1
One expected negative aspect to the diet, as with any reduction diet, is the difficulty of avoiding favorite foods, particularly comfort foods during the emotional shifts and upheavals that can occur during menopause. A positive suggestion would be to visualize the outcome with guided imagery, or to get engaged in an activity that can bring a level of the same comfort.
Foods that are rich sources of omega 3 fatty acids follow a detox diet and are a reliable source of nutrients to reduce cardiac risk associated with menopause, decrease inflammation, and improve mood symptoms.2 One study of 483 women over 3 randomized controlled trials supplementing with omega 3 fatty acids experienced a reduced frequency and severity of night sweats.6
Fiber foods from vegetables, fruits, beans, bran, prunes, peas and potato skins can be an important part of the menopausal woman’s diet, as fiber has been proven to reduce LDL “lousy” cholesterol.2 A meta analysis of 67 controlled styles were performed to this end. The studies showed that between 2-10 grams per day of soluble fiber was associated with small decreases in total cholesterol, and can be a small addition to a dietary plan in favor of health.
Supplements to Consider
Maca – Maca has been studied as a non pharmacological intervention in the relief of symptoms of hormonal imbalance, reproductive health in both men and women, and in menopause for females.1 A study following women consuming 2 g of maca root powder during a nine month period evidenced a significant increase in luteinizing hormone, while simultaneously decreasing follicle stimulating hormone.7 The women also reported a reduced feeling of discomfort in their menopausal symptoms.7 Maca is generally considered safe.
Black Cohosh – Black cohosh is widely regarded as an effective botanical supplement as an herbal therapeutic for hormone imbalance.2 However, studies have failed to consistently back up its use as to a particular dosage or time frame, possibly due to the difficulty in the natural courses of hot flashes.2 Research suggests that black cohosh may in fact reduce some menopausal symptoms. It is important to note that black cohosh should be used in the short term.2 It is also unclear if it is safe for use in women with hormone influenced cancers, while pregnant, or during breastfeeding.8
Members To Add To Your Team
Menopause is a shifting, processing time in a woman’s life, ripe with emotions due to the change as well as the emotions hormone fluctuations can change. Often times, it is useful for a woman to “reframe” the narrative of what this natural change means for her. A practitioner to collaborate with could include a therapist trained in Cognitive Behavioral Therapy (CBT). One study compared CBT conducted in a group, to self help, to a non treatment control group. Either form of CBT improved hot flashes, mood and quality of life after 6 weeks.9
Conclusion
The season of menopause is a natural process in a woman’s life, and should be regarded with the honor of what this life change signifies: a time of self reflection. The advent of this time frame brings with it a balance of reflection within oneself, and the support of a group or partnership to address physical, mental and emotional concerns so that one can truly flourish through and into all that life has to offer next. Functional Wellness and Lifestyle medicine has a lot to offer through this transition from diet and exercise to emotional processing. Call our office at 329-639-0044 or go to anmcholistichealth.com to learn more.
References
Overview
The human body has been wired with an incredible emergency response system in order to handle stressors, whether they are internal, external, physical, psychological, or biochemical.1 When a threat is sensed, the body responds with a well-planned management sequence. Interestingly, prevalence of the ailment is difficult to determine as there is some disagreement that adrenal fatigue evens exists.21,2
The senses are responsible for delivering input to various parts of the brain. One of those impressive parts is the hypothalamus, and one of its functions is to sense stress. It then releases corticotropin hormone (CRH) in order to stimulate the anterior pituitary to excrete adrenocorticotropic hormone (ACTH), which then initiates the release of cortisol by the adrenal cortex.2 This helps to activate the appropriate nervous system that responds to stress: the sympathetic or “fight or flight” nervous system.2 Neurotransmitters are released in order to divert energy, blood, and oxygen to the appropriate organs imperative to “fight or flee”, the brain, heart and muscle.1 Adrenal insufficiency is when the adrenals cannot keep up with this demand.1
Studies have shown the protective functions of B vitamins, and their ability to assist the adrenals with the stress response. They are also a cofactor in necessary neurotransmitter production for the hormones involved.3 Vitamin C is needed by the adrenals for functioning more than any other organ in the body, responsible for the metabolism of dopamine and norepinephrine and used in the stress response by both segments of the adrenal glands: the cortex and the medulla.4 Deficiencies in these key nutrients can disrupt the delicate balance of neurotransmitters and hormones required for the innate and evolutionary skill of sensing and handling threat.
Therapeutic Foods
An anti-inflammatory diet, combined with a low glycemic index is a thoughtful choice when it comes to supporting the adrenals due to their ability to reduce internal stress and inflammation and reduce blood sugar highs and lows.1,2 An anti-inflammatory diet pursues a balance of the macronutrients and a focus on omega 3 fatty acids to reduce biophysical stress through inflammation.5 Quality whole meats like chicken and fish, and plant proteins like legumes and beans, along with fruits and vegetables make up the core of the diet. Processed, refined, packaged foods are avoided. As of 2019, 21 human trials had been done pertaining to the viability of the anti-inflammatory diet on inflammatory markers and fatigue.6 Rather than being evident, the studies were indicative of its effectiveness, though more studies need to be done.6
Quality sources of proteins and fats are promoted on the diet and work well for adrenal fatigue due to the energy derived. Omega 3 fats are supportive of nerve and cardiovascular health, two systems heavily impacted in the innate stress response. Consumption of fish 2-3 x/week is the recommendation.2,7,8.
Other foods to include are those rich in vitamin C like cherries and citrus, and many other fruits, vegetables, and herbs.9 Vitamin C is require for the creation of L-carnitine, another nutrient associated with adrenal insufficiency and responsible for getting fatty acids into the mitochondria to provide energy for the cells.1 75mg for women and 90mg for men, per day, is the standard RDA value, while 250mg is recommended for adrenal support.1
Determining the root cause of the adrenal fatigue is an important factor for treatment. Depending on the source of stress, pharmacological interventions might include anti depressant therapy. These drugs can deplete nutrients like sodium and potassium and select B vitamins.10 A diet focused on nutrients from fruits and vegetables can work to replenish those affected.
One difficulty arising from this diet is the variety of anti-inflammatory diet variations promoted. It would be advisable for the client to work closely with your trusted nutritionist or practitioner to identify the right variation for you.
Supplements To Try
Ashwaganda is commonly considered to be the primary adaptogen, shown to offset many of the biophysical changes seen with stress, namely, blood sugar and cortisol levels.1,2 2-3g of the powdered herb twice daily is recommended.11 While ashwaganda is generally well tolerated, GI upset can occur with higher doses.1
Rhodiola rosea has been considered an efficient adaptogenic botanical for adrenal stress due markedly to the influence it has over building resistance to stressors including physical, biochemical and emotional.12 An animal study of three varying doses showed anti-depressant, anti-anxiolytic effects off of a single dose, not dependent on dosage size. 12 100-300mg 3 times daily is recommended.13,14 Rhodiola is generally considered safe, but it should be noted in advance that Rhodiola can cause dry mouth and dizziness.1
People to Add To Your Team
Lifestyle therapists or wellness therapists particularly trained in lifestyle help clients to reduce the sources of stress, organize their time and learn from potential limiting beliefs. They assist with sleep needs and meal timing as well as to be accountable for supportive lifestyle choices to prevent burnout and overwhelm that is seen with adrenal fatigue.15,16 One case study demonstrated improvement in stress related symptoms over a 6 month program of nutritional, supplemental, and lifestyle support.16 For chronic stressors that are causing physical impairment, working with a coach of this nature can help make decisions and help you stick to them.
Conclusion
The body has an amazing innate response system to stress, however it needs to be counterbalanced by down time and proper nutrients. Recognizing stressors, reducing inflammatory causes, and appropriate nutrition can be key to reducing the fatiguing symptoms that come with adrenal fatigue.
References
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Anxiety has quickly been establishing itself as one of the most encountered diseases among primary care.1 40 million people in the United States alone1 are subject to bouts of general anxiety symptoms that have them calling their providers. While there are many variations upon the anxiety spectrum, general anxiety disorder (GAD) is most common among them.1,2
Anxiety sufferers might present with complaints of headache, excessive sweating and trembling, as well as manifestations of the mind including rumination of thoughts1 (repetition of the same thoughts over and over). A patient might experience irritability, muscle tension, sleep disturbances and feel easily fatigued.1 The key diagnostic indicator to GAD, however, is the level of disruption it presents to daily life. The level of anxiety, worry, and rumination prevent a client from functioning normally in the present with impaired memory and a decline in concentration.1
Causation of anxiety disorders is known to encompass many factors. It is believed that the amygdala stores stressful memories and relays information to the autonomic nervous system, signaling to a person the perception of danger or threat.1 The amygdala also stores these stress memories in preparation for the next threat when in a similar situation,1 so when a person finds themselves in a similar setting, this alone can trigger anxiety.2 In certain types of anxiety, like Post Traumatic Stress Disorder, and chronic disease states like fibromyalgia and asthma, studies have identified low cortisol and increased levels of norepinephrine and epinephrine as relevant biochemical indicators.3 Dysregulations of the adrenal glands, coping and personality styles, as well as prior history of stressful events will also have an impact on biochemistry that influences experiences of anxiety.3 As studies involving anxiety and exercise have shown, physical activity further positively affects biochemicals including serotonin and dopamine,1 neurotransmitters known for mood regulation.4,5
From a nutritional perspective, caffeine has been associated with anxiety, and alcohol has been associated with decreased levels of serotonin, glutamine, and interference with GABA receptors6, all necessary for healthy mood support. For these reasons, discontinuation of both may be an effective strategy for anxiety sufferers. Interestingly, even well-intended herbs and supplements have anxiogenic properties, demonstrating the necessity of a comprehensive evaluation before prescribing the use of supplements.7 Deficiencies in Omega 3 fatty acids, B vitamins, and folic acid have been indicated as having an increasing association with the manifestation of anxiety.1
Therapeutic Foods
Glucose regulation is key in managing anxiety.2 For this reason, a diet low in carbs and processed sugars like a keto diet might prove to be appropriate. A low carb diet like the keto diet puts the focus on a healthy balance of brain and nerve nourishing fatty acid intake along with carbs from fruits and vegetables, and appropriate levels of protein for amino acids which convert to neurotransmitters necessary for brain and nerve health.8
A 3 ounce serving of fish two to three times a week may improve mood.1 A 12 week study among students supplementing with EPA and DHA, which is found in fish, identified a 20% reduction in anxiety.9
14 weeks of a diet supporting a focus on vegetable intake was associated with reduced scores of depression, anger, and irritability.10 These vegetables mainly focused on non starch vegetables and green leafys and were supported by a low intake of saturated fats at the same time.
A search of 15 studies on keto diet and its effects on anxiety evidenced marked improvement of symptomatology, one animal model demonstrating changes in 3 weeks on the keto diet.11 Common drug therapies like pharmaceutical Effexor, Wellbutrin, Paxil and Prozac compound problems by having the often inconvenient side effect of weight gain.1 Known for its support of weight loss, the keto diet can be proactive on multiple levels.
A potential conflict of choosing to employ the use of the keto diet is the possible confusion that can come from unsupported theories by influencers of the keto diet, promoting harmful behaviors associated with using keto. This “dirty” version of an otherwise beneficial diet can be problematic if the client is not well educated on which version of keto mechanics are to be followed. One way to counteract this potential problem is to obtain evidence backed, trustworthy sources as the resource for questions and guidelines.
Supplements to Consider
Kava – Kava is a root herb generally recognized as safe for anxiety.1,12 The action appears to be similar to pharmaceutical benzodiazepines by blocking GABA binding sites, and by altering the limbic system, which includes the amygdala, to reduce stress response signaling by the autonomic nervous system.13 Kava also has muscle relaxant, anti convulsant, and anesthetic properties which may help support physical relaxation of the body. Dosage is 50-70mg three times a day.1
Those using sedative medications should avoid the potential over-sedation possible when combined with kava. The herb should also be avoided for those individuals with Parkinson’s disease, or in pregnant women.1
Valerian - Valerian is another botanical option for anxiety relief as a calmative appropriate for mild to moderate anxiety. Studies have shown disease of 100mg of valerian root over a period of 15 weeks was identified with reduced anxiety.1 Importantly no side effects were reported with the use of valerian in comparison to pharmaceutical interventions.14
Dosage of 300mg divided over 3 doses daily is recommended.1 Valerian takes several weeks for its benefits to be noted and thus is not suitable for short term use.1
People to Add To Your Team
An herbalist or natural practitioner trained in herbology could prove to be a beneficial partner in the reduction of anxiety if they are willing to share their methods of botany, not for the ingestion of herbs but for the beneficial effects of caring for and being in the space of plants. “Green care” has been researched well as there is increasing evidence that exposure to plants and green areas has benefits on mood and mental health.15 One Japanese study was able to show that simply viewing plants was associated with reduced muscle tension, blood pressure, and feelings of sadness, anger, and stress.15
ANMC's use of low level light therapy and infrared sauna with chromatherapy helps to previde an environment conducive to calm and relaxation, promoting a downregulated stress response. You might also want to check out Amanda's book, "Unbound" available at our office. Call 320-639-0044 with any questions.
Conclusion
When feelings of anxiety have generalized to encompass the every day, general anxiety strategies could be utilized alongside supportive nutrition and supplements to improve the quality of life of those that suffer. Talk with your doctor about what might be appropriate for you, as anxiety strategies are many and varied.
References
For the 60 million Americans struggling with insomnia1, it can be disheartening to hear that rather than having a direct causative factor that can be medically treated, insomnia is more largely related to lifestyle dynamics than anything else.1
Understanding the etiology of insomnia can best be related to considering perpetuating factors. These could include dependence on daytime stimulants, illnesses that come with nocturnal pain or waking, circadian rhythm disorders and stressful events.2 Physiologically and in comparison to controls, poor sleepers have notable differences including an elevated core body temperature, increased nighttime cortisol and elevated heart rates.1,3 This apparent hyperarousal has awakened new theses on a potential nocturnal sympathetic activation, 1 stating that poor sleepers have a persistent trait arousal that is incompatible with restorative sleep.2 The ability to work longer and stay up later due to advances in technology despite harmful effects of over- light exposure4 certainly contributes to hyperarousal and maladaptive sleep.
Sleep loss has also been linked to blood sugar dysregulation, immune function, and elevations in inflammation. One interesting experiment assigned adults to complete or partially disrupted sleep, in which researchers monitored inflammatory CRP markers. In all cases, inflammatory markers were elevated in those assigned to disrupted sleep over 10 days of study.5 In addition, inflammation itself has been shown to be causative in disrupting sleep by increasing pain and experiences of worry, anxiety, and depression.5 Chronic inflammation is indicative of a dysregulated immune system, which in and of itself can be another manifestation of hyperarousal.1
Interestingly, those with hyperarousal and increased wake times are less sleepy during the day than regular sleepers, and are more fatigued, but also don’t elevate to a vibrant waking state, nor do they draw towards a natural state of rest when fatigued, which indicates the plague that characterizes the depression associated with insomnia.6
Therapeutic Foods
An anti-inflammatory diet can work as a gene silencing technology, restoring hormonal and genetic balance and stopping the triggers that ignite potential inflammation that could lend towards symptoms of insomnia.7
The use of an anti-inflammatory diet lacks scientific evidence when it comes to insomnia due to complexity of the nature of the studies performed.8 More studies need to be implemented to determine specifics on the effectiveness of anti-inflammatory diets and insomnia, but while 40% of insomniacs are also diagnosed with depression1, it can be useful to look at the research between depression and anti-inflammatory diets. In eleven studies with a participation of 101,950 baseline adults, a significant association was identified between a pro-inflammatory diet and depression.9
The diet consists of reducing omega 6 fatty acids to keep a healthy ratio of omega 6 to omega 3s to 2:1, and consuming fatty fish twice per week. It posits an increase in fruit and vegetable intake, whole grain carbs, and protein largely from plant sources, keeping animal sources to moderate amounts.1
In particular, the relationship between fatty acids and sleep wellness have been well studied. In fact, a study of fatty acids on insomnia with normal weight adults showed a correlation between higher saturated fat intake during the day and shortened sleep cycles with greater nighttime arousals.8
One therapeutic food is salmon. A study of 95 adults consuming salmon three times a week over the course of 6 months was associated with a greater increase in sleep duration and general sleep wellness overall.8
Tryptophan is the pre-cursor to serotonin, an important sleep and wakefulness hormone. Foods that contain tryptophan, like turkey, eggs, and pumpkin seeds could be important to manage circadian rhythm. In a recent study in Japan, it was determined that tryptophan foods in the morning were considered necessary for diurnal rhythm and healthy sleep overall.8
Side effects with common conventional pharmaceutical treatments like zolpidem, trazodone, and amitriptyline can include a mild hangover feeling, cognitive impairment and sleepiness into the waking hours.1 The natural antioxidant effects from elevated plant foods in an anti-inflammatory diet serve well to counterbalance additional toxicities from drug therapies.
One particular difficulty of employing an anti-inflammatory diet is the greater fatigue and reduced ambition in those achieving only poor sleep. One way to counterbalance this potential difficulty could be weekly meal prep, preparing foods for the week ahead of time.
Supplements
Melatonin – Melatonin is a hormone produced by the body, is inhibited in the day, and begins production when instigated by dusk. It has the ability of regulating circadian rhythm, reducing inflammation, and modulating the immune response system.1,10 For the purpose of sleep, the recommended dose is 0.3 to 0.5mg for adults.1,4 A study of melatonin use in adults nightly for 3 weeks was correlated with shorter sleep latency than the placebo group.11
Melatonin has a relatively safe usage profile, however it should not be used in pregnancy. 1 Those with autoimmune diseases will want to pay heed to the questions that have been raised on potential exacerbating effects.1
Valerian – Valerian is an herb with sedative and mildly hypnotic properties, minus the motor impairments known to be common in pharmaceutical counterparts,1,4 making it a common alternative to conventional treatment. Valerian is non addictive and appears effective for mild to moderate insomnia.12 It is often combined with hops, which has anti-spasmodic properties and promotes relaxation. This combination, used in a study of 187mg nightly for 14 and 28 nights showed greater sleep efficiency after 14 nights, with participants reporting significant improvements after 28 days of use.13
Caution should be used in pregnancy or in those with a history of liver disease, and users should be aware of potential herb/drug interactions.1
People to Add To Your Team
CBT-I (Cognitive Behavioral Therapy for Insomnia) combines restructuring of limiting beliefs surrounding sleep with relaxation techniques and sleepy hygiene to address maladaptive sleep associations and improve insomnia. Studies have shown CBT-I to be at least as effective as prescription medication for insomnia without the adverse side effects.1 6 week treatments maintained its positive benefits after a 6 month follow up where participants reported an improved sleep efficiency from 81.4 to 90.1%.14
Conclusion
Effective treatment for insomnia has more to consider than simply learning to relax, and may be a sign of the times in which we are more connected, more exposed to unnatural lights and more hyper-aroused at night than ever. While in some cases a reduction of screen time light is the ticket, in all cases a thorough and comprehensive assessment of the whole person affected is imperative to shine light on the complex puzzle insomnia inevitably presents.
References
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Forgetting where you put your keys can be a normal part of a busy life with an inattentive mind, or it could signify the normal minor cognitive impairments that can occur with age.1 For 44 million people worldwide,1 however, the sense of forgetfulness can signify the progression of Alzheimer’s disease. AD is a progressive form of cognitive decline that affects a person’s memory, language and living skills1 as well as the commonly known symptom of forgetfulness. AD is the most common form of dementia, with an estimated nearly 10 million American diagnoses by the year 2040.1
We have long understood that this cognitive disease is caused by lesions on the brain, through which cell signaling becomes interrupted, striking an inflammatory response in the immune system.1 This inflammation is a clear factor in the pathology of AD as it deadens nerve cells in the brain,1 taking with them the functions associated there. Inflammation influencing Alzheimer’s disease consists of a web of interacting chemical mediators including high plasma levels of C reactive protein, and interleukin 1, both known to be notably higher in adults with Alzheimer’s.2 Lives with chronic low grade systemic inflammation, like in the case of type 2 diabetes,2 lends to heightened production of interleukin 1 and tumor necrosis alpha, both of which may be indicative of a future Alzheimer’s risk.3
A person’s genetic makeup has been suggested as a possible factor in the potential development of AD as genetic polymorphisms like APOE4, and MTHFR, C677T and A1298C which slow down the usage of folate, a complex cascade which assists methylation, and is responsible for a wide variety of biochemical reactions required for proper health of the nerves and mitochondria.1 Nutritionally, this inability to convert and utilize folate and b vitamins effectively, as well as low dietary intake of these nutrients could lead to elevated homocysteine and inflammatory markers.1,2
Exposure to environmental toxins like lead, pesticides and electromagnetic fields have also been suggested, though not proven, to increase the risk of AD.4,5
Therapeutic Foods
Aptly named, the MIND diet(Mediterranean/Dash Intervention for Neurodegenerative Delay) has proudly withstood the rigors of research to demonstrate a 53% lowered risk of developing AD in a study with over 923 mature adults aged between 58 and 98 years old utilizing MIND over a time span of 4.5 years.6 The diet plan is a hybrid of the Mediterranean and Dash diets, and puts an emphasis uniquely on green leafy vegetables and berries, which are neuroprotective, in addition to whole grains, low quantities of fish, nuts, beans and olive oil, at the same time decreasing red meat products, fast and fried foods, cheese, butter, pastries and sweets.6
Photo credit: Rawpixel.com
Berries are particularly promoted due to their neuroprotective properties.1 Berries like raspberries, blueberries, blackberries and strawberries are recommended at least twice weekly.1 In a study involving over 2800 participants, those with the highest flavonoid intake from berry fruits were 40% less likely to see cognitive decline associated with AD and/or dementia.7
Brazil nuts have also been indicated as a recommended source of nutrition for someone at risk of developing AD, as they have a high concentration of selenium. In a study where participants were given one brazil nut per day for 6 months, interestingly, noticeable decreases in cognitive decline were related to specific gene type.8 The study concluded with the notation that brazil nuts and specifically selenium were supportive but that more research needs to be done according to individual variations and that in the future, therapy could be assigned based on genetic typing.8
Some of the known side effects from medications approved for AD include bradycardia, syncope, diarrhea, headaches, and nausea.1,9 The elements of the MIND diet advertising adequate fiber, essential fatty acids, and quality proteins on a low glycemic index platform could be an important complement to medication therapy.
Potential negative aspects of this dietary plan are that the user, being in the risk category for cognitive decline and lifestyle function would need someone to help them understand and implement the diet. To combat this, it could be suggested that family and care support members could attend the nutritional education sessions to learn how to properly support their loved one with the MIND diet.
Supplements to Consider
When it comes to AD, nutrients that facilitate nerve health and phospholipids for healthy cell membranes become of prime importance. One such nutrient, Aceltyl-L-carnitine,(ALCAR) is made in the brain, liver and kidneys. It helps oxidize fatty acids for use and enhances acetylcholine and phospholipid synthesis.1 It also seems to assist the nourishment of mitochondria with Acetyl CoA. In one study, patients were given 2g for 255 days.10 While the study specifically was to determine the association of ALCAR and nerve regeneration in diabetics, the fact that significant nerve conduction was noted indicates the potential for use in AD and needs further study.10 Significant side effects are uncommon and ALCAR is generally considered safe.1
Complementary to ALCAR would be Alpha-lipoic acid (ALA), most well-known for its antioxidant properties10 and its ability to activate the oxidative stress response.1 ALA has shown oxidative protection against lesions, diabetes, and neurodegeneration.10 It has been shown to improve glucose handling as well as initiate Phase 2 Detox, with particular use in the detoxification of certain heavy metals.1 A dosage of 600mg daily for 12 months demonstrated a slowed progression in patients with AD.11
People to Add To Your Team
In complex disorders, it is wise to collaborate with multi-disciplinary practitioners that can understand all the unique aspects of AD. Light physical exercise and particularly those that engage the mind together with the body like yoga and tai chi, helps to remind the neuromuscular systems of their connections, a benefit for individual with AD. A 2014 review suggested that practicing tai chi positively altered cognition in people with mild forms.12 Joining up with an instructor that is skilled in working with the elderly and mind body methods like tai chi can be one way to meet goals of physical activity, stress release and optimized vascular functions.1
Conclusion
Much is still being researched when it comes to neuropsychiatric disorders like Alzheimer’s disease. Let this be a reminder of the importance of proper nutrition, sugar handling and functional processes as neuroprotective early on in life.
References
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Overview
12% of the United States adult population is well aware of the suffering associated with migraines.1 That’s 30 million people experiencing nausea, vomiting, dizziness, sensitization to light and/or sound, and visual difficulties along with moderate to extreme attacking headache pain.1 Migraines can last from four to 72 hours with varying degrees of severity throughout.2
The cause of migraine pain is not fully understood, but there are multifactorial connections that can help identify potential root causes.2,3 It takes a good amount of sleuthing to discover, however, common triggers which may range from lack of food or sleep for too long of periods of time, and hormonal dysregulation, to light, stress and food triggers.1
Particular genetic variants like calcitonin gene-related peptides are released from the meninges and blood vessels in the scalp and have been evidenced as having a role in vasodilation causing the pulsating and throbbing head pain associated with migraines2,4. Additionally, genetic polymorphisms that alter or affect metabolism like a mutation of the MTHFR gene causing elevation of homocysteine levels, an inflammatory marker.1 Neurotransmitters like dopamine and noradrenaline, octopamine and tyramine may play a role by initiating an aggravating response of the trigeminal nerve, a main nerve influenced in the pain of migraines.1,2
Food triggers have also been well studied as a potential causative factor and while it could indicate the food itself, the trigger could be related to its characteristic trait, for example if it’s an amine food, a histamine rich, or sulfa rich food.3 Potential common triggers are chocolate, caffeine, red wines, beer, aged cheese, nuts, processed meats and artificial sweeteners.2,3 Again, the cause or combination of causes are highly individual and need to be evaluated for the client against trends.
With dietary change, sleep improvement, identifying potential food triggers, encouraging relaxation and regulation of meals, sleep and wake times,1 one can hope to overthrow the seemingly random cycle of pain.
Therapeutic Foods
There is not a popular practiced diet that is considered mainstream for the treatment and/or prevention of migraines. It has been discovered that a common trend of migraine sufferers is a reduced intake of fish and olive oils.1 Thus, a potential mitigation in reducing migraines could be adding a greater intake of fatty fishes and fats overall.1 While there is not a diet ranked with high indication that proves a particular diet favors another in prevention of treatment of migraines,5 the ketogenic diet shows promise,5 partly due to the concentration of adding omega 3 foods and reducing the pro-inflammatory omega 6 fatty acids found in processed, trans and saturated fat foods.2 One particular case showed evidence that within 1-2 weeks on the diet, incidence of migraine reduced, and over 3 months on the diet, only 3 migraine episodes occurred.5 If this singular case can repeat itself in more clinical trials, researchers and sufferers can be left hopeful that this diet could be a potential effective intervention. 5
The perceived benefits could in part be attributed to increased helpful dietary fat, and also the subsequent reduction of the potential food triggers associated with migraine pain.5 The ketogenic diet, originated for use in epilepsy, has found the correlation between the seizures of epilepsy and migraines to have similar neuroprotective qualities.1 The ketogenic diet champions a high fat, low carb profile including foods like avocados, fatty fishes, and oils and excluding sugars and carbohydrates from grains and starches. With its low carb intake, blood pressure and CRP inflammatory markers can potentially partially alleviate the inflammation and vascular influences associated with migraine occurrence.6 As migraine sufferers tend to be at greater risk for cerebrovascular incidence of stroke and require close monitoring,1 this particular benefit of the ketogenic diet is especially useful as preventive measure for more than just migraine pain.
Common medications used in migraine prevention treatment and prevention can include blood pressure lowering beta-blockers and/or ACE inhibitors.1 A diet with elevated dietary intake of fat could alter the outcomes of these medications, including a risk of blood pressure drops and should be monitored closely.
One argument to this theory is the long term safety of the ketogenic diet as a sustainable healthy diet. One way the patient could overcome this concern is to utilize the diet as a type of “elimination” diet as it reduces many triggers and focuses on healthy additions like omega 3 fats, and after a period of time on the diet and lifestyle change, slowly and gradually re-introduce the eliminated foods one at a time and be observant to a return of symptoms. The client should know that the ketogenic diet should be short term while employing lifestyle strategies and then be transitioned to a more sustainable long term dietary plan.
Supplementation
While there are many supplements to consider including feverfew, butterbur, magnesium and white willow bark,2,3 highlighted here are potential supplements intended for repair of baseline causes that could be the originating factor in the onset of the migraine activity.
Probiotics – There have been numerous studies on the correlation between gut health and migraine attacks, with evidence linking the inflammation of migraines with potential intestinal permeability from use of antibiotics, NSAIDS, and food triggers that decrease the tight junctures of the intestinal lining.7 Further, a disturbed microbiome is a breeding grounds for the kinds of microorganisms that can cause additional disease conditions.7 Multiple studies have proven that probiotic supplementation from 10-12 weeks all showed a reduction in migraine frequency and severity.7 While there is no particular strain deemed appropriate specifically for migraine, the particular strain would be chosen based on associating potential root causes. For example, IBS and migraines are a common pairing.3 Probiotics used in IBS like lactobacillus rhamnosus at 10^9 three times daily, or B. bifidum at 10^9 once daily could be a starting point.2 Probiotics are generally deemed as safe, though should not be used during pregnancy.2
Vitamin D- The “sunshine” vitamin is responsible for 200 known genes that influence human health in multiple ways including cell growth, neuromuscular conditions, inflammation, and the immune system.8 There are also multiple diseases and conditions that have been associated with vitamin D deficiency including autoimmune disease, cancer, and pain like headaches.8 Low serum vitamin D levels were evident in 67.2 to 73% of patients tested with migraine diagnoses.8 One randomized, placebo controlled study showed a decreased frequency of migraines after 24 weeks of supplemental vitamin D,8,9 and further reduction when simvastatin was added.9 Dosing would be 1000 IUs for every 10ng/ml deficient of normal range.8 Excessive doses of vitamin D can be toxic, so the serum levels should be monitored frequently.
People to Add to Your Team
Because pharmaceutical pain management offers incomplete relief coinciding with significant side effects, complementary or alternative methods are reasonable to study for use.10 Craniosacral therapy (CST) is one such non-pharmocological therapy known for its benefit supporting flexibility in myofascial tissue, improving circulation and its potential reduction in inflammation. These reasons make it a likely candidate in the treatment of migraines. In fact, several documented patient reports suggest the potential for CST to reduce levels of pain and consequently the amount of pain medications needed.10
In a 2019 a systemic review and meta analysis including 10 randomized control studies involving CST and pain, CST groups reported a greater reduction on pain intensity and disability overall due to pain over the course of 6months in comparison to other groups.11
Conclusion
There are many factors that facilitate the onset and subsequently, the treatment and management of migraines. While the factors are varied, identifying these highly individualized factors in each client is a necessary measure to establish effective treatment. A great start is identifying stressors and dietary triggers, employing an appropriate diet for the individual and encouraging useful supplements, establishing routine meal and sleep times, and enjoying relaxation as a way to tip the odds in favor of a future free of migraine pain.
References
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Asthma is a common and chronic condition affecting over 25 million in the United States alone.1 The condition is characterized by narrowed airways in the lungs in which the small muscles of the lungs contract and also possible inflammation to potential triggers.2 Triggers could be environmental allergens, cigarette smoke, molds, animal dander, chemicals or dust.2,3
Symptoms of asthma could include wheezing, non-productive cough, tightness and a feeling of breathlessness, sometimes acutely so during an “asthma attack”.1 While some individuals experience only mild effects, symptoms can be experienced by some as severe, interfering with daily activity and even life threatening episodes.2
Research into the condition identifies an immunological foundation in which chronic inflammation, possibly due to the triggers listed above, instigates action of the mast cells, eosinophils, lymphocytes, and T helper cells(Th2). The release of this Th2 response induces both a release of IgE antibodies and a “rebuilding” mechanism in the airways, culminating in the onslaught of clinical asthma symptoms.1
While acute treatment is necessary during the attack, resolution to prevent and control the factors causing inflammation is necessary for long term treatment.2 This may include identifying potential food triggers as well as minimizing exposures to dust and insects, washing sheets and toys weekly, eliminating exposure to smoke, changing bedding and removing pets.1
Interestingly, foods that influence the gut microbiome like saturated fats and fiber can influence an individual’s allergic sensitivity as excess or lack of said foods could alter the variety of helpful species present in the gut and breed more potentially harmful varieties like C difficile.1,4 One study of 957 infants identified that infants with colonies of Clostridium difficile were associated with a greater prevalence of recurring wheeze and allergic sensitization.4
Therapeutic Foods
What has been studied with some efficacy and validity is the effects of dietary fats on lung function.1 These studies prove a positive correlation in those with a higher dietary intake of omega 6 fatty acids and prevalence of asthmatic symptoms, whereas those with a higher intake of omega 3 fatty acids to have a lower association. It is by now well known the role fatty acids have on inflammatory mediators.5 Fatty acid changes in the diet have the potential to downplay these inflammatory response mechanisms.5
Therefore, a Mediterranean type diet is a reasonable dietary option as it recommends a high consumption of olive oil and fatty fish as a mainstay of the diet.1
The diet purports a foundation of fruits and vegetables, and whole grains against a backdrop of these high omega 3 fatty acid foods with lowered meat consumption overall. The beneficial effects may also be partially due to fruits and vegetables being rich in antioxidants which have the potential effects of a reduction in inflammation.1 As asthma is an inflammatory disease, the benefits of the anti-inflammatory Mediterranean diet interestingly is not only preventative, but also viable as treatment.6 A 12 week study of 38 adults with symptomatic asthma, all who adopted the Mediterranean diet showed dietary change to be statistically significant, concluding that treatment using the diet is feasible and warrants further study in larger groups.6
Prednisone is a common anti inflammatory medication given for asthmatics. Calcium, magnesium, chromium, potassium and vitamin D are common nutrient depletions for this given medication,7 so a diet rich in these nutrients, like the Mediterranean diet is a consideration to avoid nutrient depletion.
Considering the potential side effects and nutrient depletions of medications, looking to utilize as foods as medicine is reasonable. For example, a 2013 study of patients with asthma ingesting 5 or more servings per week of raw vegetables demonstrated a positive correlation between the produce intake and less asthmatic symptoms8. In another study, a greater than 46.3 grams per day of citrus fruit was associated with reduced symptoms after daily consumption.8
One downfall to the Mediterranean diet is sourcing quality fish, void of mercury and heavy metals from farmed varieties. An avenue around this potential poor health inducing problem is by ordering to be shipped through a reputable source on a monthly subscription service like a company called Wild Alaskan.
Dietary Supplements
Selenium is a potent antioxidant nutrient known to be useful in inflammatory conditions and as it may be protective against oxidative stress, it may be a useful supplement to consider. Studies have shown that elevated selenium intake is associated with a lower prevalence of asthma. In fact, selenium intake at a suggested dose of 100-200mg per day was shown to decrease asthma symptoms by 10-20% in 4-16 year olds. 9 Symptoms of toxicity have appeared at the usage of greater than 400mg/daily and include nausea, vomiting and stomach upset, irritability and weight loss.1
Boswellia serrata is a botanical known to be traditionally useful in inflammatory disorders including asthma. It is believed that boswellic acid deters the formation of leukotriene and may be the mechanism for it’s anti inflammatory action.1 A study utilizing Boswellia in adults showed 70% had fewer asthma attacks and improved lung function overall after taking 300mg three times daily for 6 weeks.10 Few incidences have been reported of negative side effects other than the potential for GI effects like heartburn, diarrhea, and nausea.1
Professionals To Add To Your Team
Photo credit: rawpixel.com
Who wouldn’t love a reason to add a massage therapist to their team? While massage has been around since ancient times, it took a backseat when pharmaceuticals became of greater use in 1950.1 However, an improvement in lung function was reported for asthmatics who engaged in massage therapy.1 A recent study of 60 children with asthma were given massage for 20 minutes before bed for 5 weeks. After the study, the massage group showed greater improvements in lung capacity over the control groups and many of the parents continued giving their children massage.11
Conclusion
Considering the vast amount of research out there concerning the pathophysiology and potential treatments for asthma, the best advice might be to simply acknowledge that perhaps what you have can be positively influenced by therapeutic choices, and that perhaps with the right combination of diet, exercise, technique and supplement, you too might breathe the sweet sighs of relief.
References
Overview
Detoxification is a natural, normal, and healthy process of the body. It is the process in which the body identifies and neutralizes toxins to eliminate them from the body.1 These may be toxic substances, but are also the products produced from the internal process of metabolism in general.1 At any time the body’s detoxification system may be neutralizing threats from antinutrients, medications, chemicals, heavy metals, stress, allergens, infectious pathogens, even unhealthy mental states and negative emotions.1 The systems that work together for detoxification to happen include the liver and gallbladder, kidneys, lymphatic, lungs, skin, the GI system, and the brain.1 When the systems become overwhelmed, symptoms may begin to reflect the overburdened status and soon may become useful as evidence of the body’s inability to restore itself to natural and innate homeostasis.
One may identify that any of the detoxification systems are stagnant or overwhelmed by any of the varying symptoms including fatigue, poor sleep and brain fog. It may be experienced by elevated mood disturbances, or difficulty handling emotions. It may also include headaches particularly with neck and shoulder pain, bloating, irritable bowel, heartburns, rashes, bad breath and body odor, to name a few.1,2
Daily and regular physical activity, especially outdoor activities when possible, healthy nutrition which includes organic fruits and vegetables, and quality filtered water as well as mind body practices to provide detoxification to the mind and brain chemistry are part and parcel to the whole detoxification picutre.1
Both nutritional excesses and deficiencies can play a role here. Certain nutrients are needed in order for detoxification to happen, including B vitamins like riboflavin, niacin, pyridoxine, folic acid and B12.1,3 Excesses in potentially toxic nutrients like iron, vitamin A and vitamin D can add to detoxification burden as the body works to restore itself from risk.
Therapeutic Foods
Arguably, nutrition is the first line of defense when it comes to detoxification. Not only does it support the favorable efforts of the body’s natural detoxification strategies, but by reducing anti nutrients like sugars and corn syrup, trans fat, caffeine, alcohol and processed foods1 (food stuffs the body doesn’t recognize as “nourishment”)one can potentially lower the burden of toxins necessary to filter.
Detoxification diets could be as in depth as a detoxification specific regimen, or could simply mean switching to a diet that has the potential for lesser toxic load, like an anti-inflammatory, or Mediterranean diet. Detoxification strategy could even be a strategy of eliminating a common habit in your life, like alcohol intake, or chocolate. The body will see something as different and free up pathways potentially blocked before.
Suggested would be to utilize a general detoxification diet. This would include a diet avoiding additives, artificial sugars and flavorings, unhealthy fats, removing excess calories, and replacing with whole organic foods as close to nature as possible and void of environmental pollutants.1,4,5
Not only does diet effect the amount of toxins needed to detox and the ability to detox, it also changes the microbiota community, which has even been known to influence disease states like diabetes and obesity.6 One study took a look at 3 day detox regimens and were able to identify that this dietary change does indeed change the microbiotic community, however with return to the standard American diet, the microbes changed back to their pre-detox state after only approximately ten days.6
One potential difficulty about utilizing a detox diet strategy is that a healing crisis can occur during detoxification and may include uncomfortable symptoms such as fatigue, headache, lightheadedness, diarrhea, bloating or lightheadedness.7 The best approach is often to continue the detox, but modify it by communicating with your practitioner1,7and may include pulling back and going slower, drinking more fluids, particularly a detox bone broth7 and electrolyte drinks suitable to the diet.
Supplements to Consider
Probiotics – As mentioned, the microbiome has been shown to change during a detox strategy6 and is a prime time to inoculate with further strains of probiotic communities. A probiotic supplement such as Metagenics Ultra Flora Biome Pro is a multi strain probiotic with 105 billion probiotic organisms including L acidophilus, B. lactis, L. Plantarum, L. rhamnosus.8 Probiotics have been seen to be efficient in 7-10 days of use.9 The study from the Microsetta Initiative mentioned above showed probiotics to be efficacious in 3 days.6 While probiotics are generally safe among healthy people, the risk of harmful effects increases in those with severe illnesses and should trigger a conversation with your provider before use.10 Individuals that are critically ill, have organ failure, have implanted medical devices, have had bowel surgery or a yeast allergy should discuss use first with their doctor.1
Milk Thistle – Milk Thistle is an herb otherwise known as silymarin and has been shown to prevent injury due to toxins by helping identify and neutralize toxins from the liver.11–13 250-750mg is evidenced to be beneficial for liver support, and while the daily dosage varies, but it is suggested to be taken 2-3 times daily.11 More studies need to be done to determine effective timing on the supplement to increase detoxification, as human studies in silymarin use in patients with chronic liver disease are currently inconclusive, though promising.11 People that are allergic to ragweed, marigolds or daisies should not use milk thistle.11,14 Also people with diabetes should use with caution as it is known to lower blood sugar levels.11
Your Partners in Collaboration
When considering detoxification it is a good idea to consider additional team members that can support your efforts and help you increase the benefits as well as help you stay safe. As exercise is a natural approach to assist normal function of detoxification in each body, working with a fitness professional might be one to add to the team. Exercise can improve nutrient use, reduce stress, and help mobilize tissue circulation, allowing for toxins to be released from fat storage tissues.1 Cardiovascular exercise also assists detoxification through sweating. In fact gentle and regular exercise for 30 minutes a day is ideal , and with the goal of detoxification, one should consider 60 minutes of mindful exercise on a daily basis.1
Conclusion
Detoxification is a natural and necessary process that body knows to perform and does so on a regular basis. However, with the amount of toxins we experience on a regular basis continuously increasing and sedentary lifestyle and poor nutrition, detoxification can become difficult. With some wise implementation, assistance of the body’s natural detoxification processes is a wonderful way to keep the body well.
ANMC supports safe and effective detoxification strategies. Partner with us through our Detox Support Protocol! Call 320-639-0044 for assistance in getting started!
References
Level 1 Modality
Breathbelt: “Every Breath Stronger”
“The BREATH BELT provides non-stop tactile breath cues where the internal distraction objects are placed. When the user actively resists the internal distraction with each breath, there is an immediate relief of the muscles restriction the prime lumbar stabilizers, the PSOAS and QL. As decompression of the lumbar spine continues, the hips reset to an improved position allow the gluteal muscles to better serve their purpose.”
Breathing devices have never been more popular since the advent of Covid 19 and there are many devices on the market and in use in hospitals and clinics.1,2 There are assistive devices for individual use that help support the innate need for breath, breathing posture, and its effects on nerves, tissue, the brain, and smooth muscle like the heart.
What it does:
Objective:
How it works:
How to Wear:
Who should NOT use:
**Users use at their own risk.
** Users may need to start with a small session as a feeling of “hyperventilation” can make them feel faint if they’ve been upper lung breathing for a long time. Make sure to stay with a first time user.
Please call 320-639-0044 for appointments to learn and use BreathBelt technology.
References:
Disclaimer: This article, technique, and assistive technology is provided for educational and informational purposes only and is not medical, mental health or healthcare advice. The information presented here is not intended to diagnose, treat, heal, cure or prevent any illness, medical condition or mental or emotional condition. Working with us is not a guarantee of any results. ANMC Holistic Health LLC owns all copyrights to the materials presented here unless otherwise noted.
]]>Overview
With a lifetime prevalence rate of 53% among women1, discussion about urinary tract infections (UTIs) seems a necessary one.
UTI’s are an infection in which bacteria have colonized in the bladder1 or in the tract from the urethra to the bladder. This can be caused by candida, or E. coli, most commonly1 attributing to 80% of infections.1,2 While the majority of infections are simple cystitis from these common causes, some complicated infections might hint at underlying disease states such as diabetes, or structural of the organ and system.1 It commonly presents as frequent urination, urgency, and frequency. One should be aware of symptoms such as fever, myalgia, or low back pain and seek prompt medical assistance, as delayed identification and treatment can progress to the kidneys and are common following UTIs.1
Contributing factors to the condition include catheterization, history of UTIs, age, spinal injury, use of condoms, particularly with spermicide, infrequent voiding, tight clothing, tampon use, even soaps.1 Some hormonal changes that come with changing sexual partners and pregnancy can also be a factor behind UTIs.1 For men the risks are less and include anal intercourse, renal stones, a female partner that has a current UTI, and circumcision.1,3
Biochemically, an acidic body due to poor diet, infrequent voiding or deficient water intake can alter the pH acidity of the body and increase prevalence of infections.1 Deficiencies of antioxidants, vitamin c, vitamin D can contribute to the condition as well as some medications an environmental toxins. 1
Therapeutic Foods
An alkalizing diet that supports the high intake of fruits and vegetables as well as whole grains, limited animal proteins and low in carbohydrates and sugars could be supportive in prevention of UTIs and tissue damage.4 Caffeine, starch, tobacco, alcohol and food additives are also acidic culprits that an alkaline diet avoids.1 An alkaline diet decreases potential renal acid burden among other health benefits. 4
Alkaline diets result in a more alkaline urine pH and may result in reduced calcium in the urine, consequently providing protection against kidney stones.4 More research is needed to identify length of time and possible reduction of occurrence of UTIs, but the current research is promising. 4 Since antibiotics are common protocol with UTIs, alkaline diets that can help rebuild a healthy microbiome should be considered.
Possible difficulty with the alkaline diet might arise during social situations in which fast food, alcohol, fried foods, excessive carbohydrate and omega 6 fats are consumed. One possible solution might be to eat ahead of time and allow a reduced consumption of one favorite social food.
Specific Therapeutic Foods to Include
Garlic contains allicin, a sulfur containing compound that shows in studies to decrease bacteria and prevent kidney tissue destruction from infection.1,5,6 Studies have identified effectiveness against a broad range of microorganisms including viral, fungal, bacterial, and parasitic origins.1,6 One clove eaten daily is sufficient for prevention; One clove three times a day for an acute infection.7
Cranberries and tart cranberry juice are an effective treatment for UTIs and is presumed that compounds within the cranberry inhibit bacteria from adhering to the lining of the bladder wall.1,8,9 Studies have shown that daily intake of 72mg of the proanthocyanins found in cranberries offered prophylactic protection of bacterial adhesion and a resulting UTI.8 Another 2015 study backed up these findings stating that phenolics from cranberries seemed to have a correlation to the reduction of bacterial colonization and a progression to a UTI9, however, the optimal dose for the treatment is currently unknown.1
Supplements to Consider
Uva Ursi
Uva ursi is an herb otherwise known as bearberry, of anti- inflammatory, antimicrobial astringent action.7 In one preliminary trial, women took the extract for one month and then were followed along for a year. Of those women, 18% who got the placebo and 0% who received the herb developed a UTI.1,10
The recommended effective dose is 3g of dried herb daily1 used for a week at a time, not to exceed five courses a year.1 Due to the potential toxicity to the liver, uva ursi is not recommended for use long term, thus making it unsuitable in prophylaxis.1 It is contraindicated in children and pregnant or lactating women.1,7
Dandelion
When used alongside uva ursi, dandelion has been known to be part of another effective treatment.10 In this case, the roots and leaves are used and serve as a nutritive, a bitter, and a diuretic. Those with gallstones, liver obstruction, or renal disorders should not use.7 Those that are allergic to plants in the Asteraceae family should not use, also those with flatulence, diarrhea or dyspepsia should use with caution. Four to ten grams of the dried herb can be used three times a day7, though it’s effectiveness at which dose and timing in treatment of UTIs is yet unclear.
Collaborative Therapies
In cases of recurrence, it is beneficial to coordinate a team of professionals to work together. One potential partner could be an acupuncturist. Acupuncture has proven to be worthy of consideration in reducing occurrence of UTI in those with a history of recurrences.1 In a 2002 random control trial of 100 women with a history of recurrent UTIs, a 50% decline in recurrence was observed in comparison to the non-treatment control group. The women who received treatment participated in biweekly sessions of acupuncture for 4 weeks and then observation for 6 months.11
Conclusion
In conclusion, urinary tract infections can be a common problem for many, with recurrence after an initial infection making the malady a frequent reason for a medical visit. However, proper hygiene, an alkalizing diet, and preventative strategies, give rise to hope for those who suffer.
References
“At least 10 million Americans over the age of 50 have osteoporosis, another 34 million are at risk for developing osteoporosis, and roughly 1.5 million people have suffered a bone fracture related to osteoporosis.”1
Osteoporosis is the most common bone disorder among Americans where the distinguishing features are low bone mass, bone deterioration and decreased bone strength, elevating the risk of fractures.1,2 Bone health and building strong bones needs to be started early on in life, as our peak bone mass occurs, surprisingly, in our 20’s.1,3 So diet and exercise early on are important components of any health program to reduce the risk factors and potential for bone disease later on in life.
Individuals can make use of a multi-factorial approach to lessen the risk, and pain associated with osteoporosis, and even prevention early on in life with strategies that include diet, supplements, stress reduction, exercise.2
Osteoporosis is comprised of multiple factors including genetic, hormonal, metabolic, mechanical and immunology.2 Inflammation plays a role in many diseases processes including osteoporosis. It may be inflammatory living, poor diet, sedentary lifestyle, and acidity in the body that worsens the projection. In fact, there is a growing body of evidence showing that low level chronic inflammation may be the single most relevant factor in the development of the disease.2,4 Pro-inflammatory cytokines promote bone loss by activating osteoclasts, the cells that reabsorb bone further enhancing the breakdown of bone, whereas suppressing these inflammatory biochemicals is associated with supportive conditions that grow new bone.2,5 Interestingly, there is speculation that osteoporosis may be the result of imbalances caused by structural demand of nutrients and the biologic need during an inflammatory stress state.6
Diet and Therapeutic Foods
Inflammation is identified as the key contributor in a variety of disease processes including bone disease like osteoporosis.4 Certain foods such as highly refined carbohydrates and saturated fats have been evidenced as potential triggers for inflammation and the promotion of inflammatory illness.7
An anti-inflammatory diet is the key outline for a diet used in combination with pharmaceutical and lifestyle strategies.2 Such a diet reduces or eliminates entirely the common inflammatory foods: saturated fats, refined sugar, grain, and dairy.8 It is possible that the diet is successful simply because of the natural consequence of consuming more plant based foods, as these foods are more likely to contain the minerals, magnesium, potassium, Vitamin K, antioxidants that come from these phytonutrient rich plants.2
If the principles of an anti-inflammatory diet, and the conscientious effort to ensure enough intake of calcium and vitamin D are followed, the benefits should be amply received.2 One study in particular showed that following an anti-inflammatory diet showed lowered inflammatory markers: CRP, IL -6, and TNFa after three and five years.4
Foods containing calcium and vitamin D should be a regular part of the diet. Dietary intake of highly refined carbohydrates should be reduced,9 and sodium should be maintained at less than 2400 mg/day to ensure adequate absorption of bone building calcium.10
Supplements to Consider
Omega 3 fatty acids – Fats are essential nutrients that are utilized in cell membranes, including those of bone. They are also known to have anti-inflammatory effects and suppress the production of inflammatory cytokines.2,11 EPA helps increase calcium in the body, assists in depositing calcium into the bone, and improves overall bone strength.1 They also play a key role in promoting osteoblasts in the formation of new bone cells.12 Evidence has shown that a diet higher in Omega 3 fats over the typical Omega 6 rich standard American diets correlates to support of bone health.12 Studies that were conducted for greater than 18 months showed a positive benefit on bone health when the participants utilized a mixture of fatty acids including ALA, EPA, and DHA.13 Dosage should typically come from dietary intake a few times a week, but a common supplemental dose is 2-4grams/day.1
Vitamin D – Inadequate intake of Vitamin D correlates with bone loss, greater predisposition to weakened bone growth and other additional poor health outcomes.1 In addition to sun exposure, one can find Vitamin D in fish, eggs, organ meats, and mushrooms. Salmon, tuna, mackerel, egg yolk and fish liver oils are particularly recommended.1 One spoonful of cod liver oil contains about 1300 IU, where an 8oz glass of milk contains about 100IU.1 Oral supplementation might be needed in the range of 1800-4000IU/day to raise serum levels into protective and maintenance ranges.1 There are no strong contraindications and only minor precautions if dosage is within limits.2
Conclusion
It is evident that bone health care starts early on in life with the adoption of adequate exercise and proper intake of nutrients. But even after disease progression, it is possible and necessary that exercise and diet can be both proactive and preventative when it comes to osteoporosis.
References:
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Overview
Widespread pain for at least 3 months without identifiable cause1? It’s a nightmare 2-8% of the worldwide population can attest to1. This is the new diagnostic criteria for Fibromyalgia, a disease of central pain sensitization with a central nervous system processing disturbance2 that has had its share of difficulty among clinicians to diagnose as it can coexist and coincide with various other autoimmune diseases or diseases of chronic infection.1 It is also characterized as a constellation of symptoms rather than an ability to identify and label as a concrete diagnosis,3 which leaves sufferers frustrated as they await an explanation. Fibromyalgia is often accompanied by symptoms of fatigue, memory and sleep problems3,IBS, headache and mood disorders4 further adding to the difficulty as this does not narrow down the multitude of diseases with similar symptoms.
MRIs show that the areas in the brain that are involved in pain processing, namely: prefrontal cortex, the anterior cingulate, the amygdala, hippocampus and others differ in Fibromyalgia in comparison to healthy controls.1 This means that how people perceive pain may be different, and may even include a genetic variant that perceives pain at higher levels.1 The neurotransmitters glutamate and GABA seem to be involved, which invariably affects other neurotransmitter levels, but when an intervention to reduce pain appears, these areas of connectivity normalize.2
Interestingly, thorough history taking identifies that frequently the manifestation of the disease can be linked back to a central stressful trigger event like an accident, a trauma, a flu or illness, overwork, or emotional episode.3 This brings with it an intriguing speculation on how the stress response can quite literally change the brain and alter the physiology of the body to manifest as physical symptoms including chronic unexplainable pain.1
Autonomic dysfunction is certainly present in those with fibromyalgia.5 The autonomic nervous system houses both the sympathetic and parasympathetic nervous systems, the sympathetic being known as the “fight or flight” system, the increase of which is correlated with pain intensity and symptoms worsening with stress.6 This seems back up the theory of a single stressful triggering event prior to the onset of symptoms.
Luckily, effective non-pharmacological therapies are available.3
Therapeutic Foods
While no specific diet has been shown to be effective in those with Fibromyalgia, cofactors like CVD, diabetes, obesity, celiac disease food sensitivities, and autoimmune diseases4 that often coexist with the syndrome and make symptoms worse, contributing to lower quality of life.4 For this reason, it is reasonable and respectfully recognized that weight control, elimination diets and anti-inflammatory diets are potential effective tools for the Fibromyalgia patient.4
These diets eliminate potential triggers like dairy, sugar, wheat, MSG and/or aspartame, included due to their influence on the central nervous system.4 These largely whole foods and plant based diets work to avoid processed foods and trans fats, increasing consumption of foods rich in Omega 3 fatty acids and antioxidants, an important consideration as chronic pain and inflammation can be related to increased oxidative stress.1
Interestingly one study showed that when participating in a 4 week diet removing glutamate excitotoxins MSG and aspartame, 84% of participants reported a greater than 30% of symptoms resolved.7,8
Supplements to Consider
More studies need to be done as, so far, there are low results of efficacy in particular supplements or natural medicines for Fibromyalgia.1 Some small studies however have shown a particular interest in the potential for 3 homeopathics: Rhus Toxicodendron, Arnica montana, and Bryonia alba in the reduction of symptoms.1
In addition, low vitamin D appears to be linked to the pain of fibromyalgia, though evidence is largely unclear.9 Throughout the new studies collected into one review in 2015, the conclusion was still questionable as to whether or not vitamin D effectively addressed the issue of chronic pain.9 However, in relation to other symptoms and challenges associated with Fibromyalgia, vitamin D supplementation is not unreasonable.1 Vitamin D in the form of cholecalciferol can be taken year round, adjusting the dose according to season. Dose can be determined through blood labs. Those with primary hyperparathyroidism or granulomatous disease are contraindicated due to the increased risk of hypercalcemia.1
Largely due to the nature of Omega 3 fatty acids’ anti-inflammatory properties, can it be a supplement of consideration. While there are no known effective statistics in the treatment of fibromyalgia at this time, omega 3 fatty acids are known to have a mild pain modulating effect, and may even help with mood and depression.1 The recommended dose is 2000 to 4000mg once daily. This should be used with caution in those receiving anticoagulant therapy, and should be discontinued 2 weeks prior to elective surgical procedures as Omega 3s inhibit platelet function and clotting factors.1
Conclusion
While fibromyalgia can be a challenge in diagnosing, the good news is that there are effective non pharmaceutical options for relief. While nutrition is assistive in reducing inflammatory processes, seemingly the best and most effective treatments are those that involve relaxation, meditation, exercise and bodywork. A team approach where multiple providers can coordinate is a best case scenario.
References:
Overview
While it certainly presents as an acute inflammatory arthritic condition, gout is more of a metabolic disease.1 Like diabetes, it is heavily related to lifestyle and diet, and truly lifestyle education and determination on the part of the patient can reduce risk of morbidity in the long term.1
Purines are in abundance in the body as they form part of the building blocks of DNA and RNA.1 Uric acid is what is produced when purine metabolizes. This is typically excreted through the kidneys, however buildup can occur when there is too much uric acid, or the kidneys are not able to excrete well, or a combination of the two.1 These uric acid crystals are then deposited in various joints in the body, often times in the big toe, causing the pain and inflammation we know as gout2.
Gout is linked to cardiovascular disease, hypertension, obesity, insulin resistance and dyslipidemia.1 In fact, a study of 51,529 men had a 55% increased risk of myocardial infarction and a 38% risk of death from cardiovascular disease.3 It is more likely to affect men than women.2
The excessive consumption of meat, alcohol, and sugary beverages increase the risk for gout.1,2,4 In fact, those that have a higher intake of beef, pork, and lamb have a 41% increased risk of gout.5 Interestingly, where meat and seafood seem to elevate uric acid levels, those who drank milk daily showed a decrease in uric acid levels.6 Moderate intake of coffee, also, appears to reduce uric acid levels.1
Therapeutic Foods
The Mediterranean diet could be one diet to consider in the treatment of gout as it focuses primarily on increased intake of omega 3 fatty acids, like those from fish, but also from plant sources like flax, walnuts, and leafy greens.1 Its perceived benefits in gout are due to the long studied benefit of preventative and cardio supportive benefits of omega 3 fatty acids.1
The diet favors intake of vegetables, legumes, olive oil, nuts, and vegetable proteins rather than on animal products known to be implicated in risk of gout.7 Increased intake of vegetable proteins were associated with a 27% lower incidence of gout.5
Participants in a 2013 study of gout and the Mediterranean diet showed a decrease in uric acid levels 9.12 to 6.2 over an 8 week use of the diet.7
Specifically, cherries and tart cherry juice should be encouraged, with studies showing that 280 grams of Bing sweet cherries lowers plasma and urine urate levels.8 Cherries may also inhibit inflammation and reduce C reactive protein, commonly elevated in acute inflammation.1
Hibiscus tea, is also shown to be beneficial at 1.5g two to three times a day, showing to increase uric acid excretion, as well as to reduce blood pressure.9
Supplements to Consider
Vitamin C - Where once thought to worsen symptoms of gout, recent studies have shown vitamin C as most likely to lower uric acid levels and increase uric acid clearance.10 Supplementation with 1500mg of vitamin C daily showed a 45% reduced incidence of gout.10 There may be additional benefits to Vitamin c simply be increasing the intake of citrus foods, but there is speculation that it may be due to the presence of a bioflavonoid called hesperidin, which showed positive correlation to reduction of symptoms of gout in animal models.11 There are no known contraindications to this method at this time.
Quercetin – In addition to the pronounced benefits in the treatment and prevention of cardiovascular disease, quercetin additionally exhibits anti-inflammatory properties and may thus show some benefit with symptoms of gout. Human trials have not been conducted, but animal studies show a positive correlation.12 Quercetin can be found in apples, onions, berries, grapes, citrus fruits and green leafy vegetables. One can be sure to increase these foods regularly, or consider supplementing with 500mg twice daily.1 There are no reported contraindications.
Conclusion
While gout is truly painful, lifestyle management and nutrition is at the forefront of its therapy, and thus, in the power of each individual sufferer to make positive change in their experience. Weight loss, exercise, limiting alcohol and meats and increasing vegetation can get your feet on the right track.
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Overview and Pathophysiology
IBS is a common functional syndrome effectively hindering a patient’s quality of life of varying degrees.1 Characterized by irregular bowel movements, abdominal discomfort, and bloating or rectal urgency,2 it has an ebb and flow pattern that varies significantly in which drug therapies have thus far been insufficient in developing due to its multifactorial variability.
There are many influences over the disease including genetics, family history, stress, the gut biome, inflammation and immune system activation, nerve sensitivity and environmental factors like stress, and sleep.2 However, four major features seem to dominate:
Gut Permeability - Studies have shown that up to 40% of IBS-D patients have increased colonic permeability. This supports the leaky gut theory with altering microbiome, infections, food allergies and autoimmune disease being a common presentation.2
Gut Microbiome - Gut microflora seems to have a dynamic influence over IBS, with a 3.5x increase in developing IBS after a colon infection,3 and after antibiotic usage. Multiple studies have shown a decreased diversity of the species that make up the gut microbiotic community, and overgrowth in areas of the colon in areas where there shouldn’t be, as is the case in SIBO.2
Immune System - Abnormal activation of the immune system also seems to be a paramount characteristic as the role of gut microflora largely influences the activation of the immune system.4
ENS - Here again, it seems our tiny friends, the gut microflora, modify the symptoms of IBS due to the signaling of this “gut-brain” connection.2 It is recognized that stress and affections affect the function of the GI tract and change the gut microbiome, thus changing hormones, neurotransmitters, and ultimately symptoms.5
Due to these many influences, treatment ends up being more symptom based, and is diagnosed at the exclusion of other illnesses.2
Food and Diet’s Influence
Interestingly, 65-95% of patients diagnosed with IBS will indicate that their symptoms are triggered by specific foods.6 In fact, up to 50% of patients will describe worsening symptoms after meals.[hayes[
Food allergies add an interesting component as food allergy rates have stayed stable, while food sensitivity rates have steadily increased.2 Reports of triggering foods include MSG, dairy, lactose containing foods, fructose containing foods, gluten, fatty foods, and fiber.2
Removing grains and refined sugars, thus reducing the feeding of harmful microbiota, the SCD has been positioned as an effective diet for IBS.2 The SCD avoids all polysaccharides including grains, refined sugars, processed foods and dairy aside from yogurt, and many starches like potatoes.7 The diet instead relies on nuts, meats, fruits, and vegetables.7 It has the effect of starving off the unwanted bacteria in the gut biome, and heavily focuses on specially cultured yogurt as a source for nourishing and re-populating a healthy microbiome. This yogurt is considered a key component of the diet as it restores the right levels, species, and diversity of colonic beneficial bacteria when eaten twice daily for 8 weeks.8
While more study is needed, the SCD has largely been studied for Crohn’s and celiac diseases. Some studies lump GI disturbances together, and there are few directed towards SCD and IBS specifically, however, one 12 week study shows that those families following homemade SCD foods had a greater percentage in macro and micronutrients across the board7, suggesting better nutrient intake of those necessary for colon health, without the inflammatory influence of the foods avoided.
Supplements to Consider
Probiotics are a key nutritive in IBS9, but you must pay particular attention to the species. The recommendations is currently a half and half blend of lactobacillus plantarum and B. breve at 25 billion units, twice daily for 6-8 weeks.2 As we have noted the importance of the role of the microbiome, we pay homage to proper nourishment and replenishment of a diverse species. Probiotics have the ability to repopulate the gut with the right kinds of colonies that support the critical role in development and functioning of the digestive tract.2 They decrease fermentation (the major feature of the popular low FODMAPs diet), improve balance of pathogenic flora to beneficial flora and stimulate balanced immune functioning.2 They also balance the inflammatory cytokines commonly present in bowel inflammatory illnesses.10 Probiotic supplementation, however, should be avoided in severely immunocompromised patients, or those with severe pancreatic disease.2
Peppermint oil is a carminative anti spasmodic that can be soothing to the GI tract and reduce many symptoms of IBS9 by reducing spasmodic muscle contractions of smooth muscle tissue. Peppermint also has natural pain-relieving compounds activated through a person’s opioid receptors. 70% of IBS patients had reported a reduction in stomach pain, and showed beneficial effects after only 2 weeks of daily use.11 The dose is 200-400mg of enteric coated capsules three times a day in between meals, for adults.2 This supplement is contraindicated for those experiencing heartburn.9
Conclusion
In conclusion, while IBS can be, well, quite “irritating”, the varying modalities and treatments are vast and selective depending on each individual. As the right treatment pattern is highly individualized and must include a number of components including diet and lifestyle, stress reduction, and systemic supports, the old adage, “Try, try again” seems to be a fitting piece of wisdom.
References:
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Hypertension is one of the biggest risk factors influencing the development of cardiovascular disease, and yet still one of the most confusing when it comes to treatment, somewhat because it’s difficult to talk someone that doesn’t have any symptoms into pharmaceutical therapy.1 This is certainly true with hypertension, otherwise known as elevated blood pressure. 120/80 is considered normal and healthy, but for anyone under the age of 60, pharmaceutical therapies are recommended when the elevation reaches greater than 140/90.1
Pathophysiology
Blood pressure is the force of pressure of the blood against the walls of the arteries and is measured when the heart is beating, and when it is at rest2. It can change during the day as you are sleeping and when you are physically active. It can increase over time with age, with stress and tension, and with a diet high in processed foods and high sodium.2
Hypertension can double the risk for heart attack, ischemia, stroke and heart failure.3 Blood pressure typically elevates as we age and while it is prevalent in those over 65, it can be a danger for anyone. Some symptoms could include frequent headaches, vision issues, shortness of breath, nosebleeds, chest pain, dizziness, memory concerns and even GI upset.3 It sometimes comes with palpitations or feelings of a fluttering heart, but in many cases, there are no symptoms whatsoever. Inflammation and/or elevated CRP levels can represent the beginning of dysfunction.3
Genetic markers can be a possible predictor for the development of hypertension. Risk factors like smoking, waist circumference, BMI and weight, diet history and age, and a medical history of diabetes, metabolic syndrome, or insulin resistance increases the risk.3
There are many lab tests that can help identify risk factors and the presence of cardio conflict if hypertension is present. These include CRP and albumin as well as typical cholesterol panels, labs that assess kidney function, and labs that assess liver function.3
Luckily, there are many things you can take charge of now to reduce your risk and/or to decrease your numbers if they’ve already started to rise.
These include4:
Foods to Plan On and Therapeutic Foods to Add
Luckily, you have the say over your foods, which plays a key role in the ability to lower blood pressure. The Mediterranean Diet and the DASH diet are two popular diet options that people can employ. Both consist of diets that are high in fruits and vegetables, nuts and seeds and beans, and low in snacks and sweets. The Mediterranean Diet also stresses the importance of healthy fats with the use of olives and olive oil, where the DASH diet additionally limits the intake of sodium and dairy, animal meat and saturated fats.2 All factors of cardio health must be considered, however, as some diets would be more appropriate for total condition of the heart than others.
Nutritionally there are some things you can consider immediately:
Dietary Supplements to Consider
CoQ10 is a popularly recommended supplement to reduce blood pressure at 100-200mg divided between 2 doses a day.4
Fish oil (EPA and DHA) at 1000mg/day4.
ALA is an antioxidant that helps to support glucose use in the body and protects the liver and can protect against cardiac arrythmias.5
Biotin is known to enhance insulin sensitivity and be supportive of cardiovascular disease and Type 2 diabetes. Dosing can be 2-6mg/day, taken with food.5
Calcium is another supportive nutrient for the necessity it has in all muscle tissue, including the heart. It can increase HDL, decrease total cholesterol and is most effective in those with salt sensitive hypertension.5 It can be taken between 800-1000mg/day.
If levels are low according to lab results, consider Vitamin D3 at 1000 IU/day, magnesium glycinate or aspartate at 500-750mg daily, calcium 1200 mg daily, and potassium aspartate 1.5-3mg/day.4
It is wise to get all nutrients that you can through your dietary intake. Foods come with a host of cooperative nutrients that work together. If you do decide to consider supplements, discuss all options with your doctor and/or nutritionist before you begin any new supplementation. Just because they are natural does not mean they don’t come without risks of their own.
Conclusion
Overall, hypertension needs to be properly identified through routine visits and then managed appropriately. Thankfully it is something that leaves each individual some say. as one can institute lifestyle changes, implement dietary moderations, and self monitor through the use of food logs and a home blood pressure monitor. There are many options to managing hypertension, and it is a matter of working with your practitioner on what is appropriate for you.
References:
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Photo by DavidRockDesign on Pixabay
Symptoms act as the dashboard of your body, the alerts to let you know that something might be amiss. Using wisdom, a person would then look at the symptom and question what it is alerting them to, and the resolution process can begin.
But physically felt symptoms are not the only dashboard indicators; metrics are an important indicator as well. When you’re driving down the road in your vehicle, it can be a shock when the “fuel low” light abruptly pops on. There were no SIGNS that your vehicle’s tank was getting low. The fuel light is simply an alert that is set from a metric that is measured so that you can be alerted before you run out of fuel.
Your physical body is much the same way. Not always will there be a physical symptom that alerts you to the presence of a need. Sometimes, it’s the measurements that are the indicator. This perfectly describes the presence of metabolic syndrome.
Metabolic syndrome comes with measurements that define the syndrome. Three of the following five must be present for metabolic syndrome to be diagnosed:1
Research conducted in 2015 estimated that 35% of US adults overall make up the metabolic syndrome population, making it a syndrome of epidemic proportions.1 A key factor in metabolic syndrome is the factor of central obesity. Adipose fat (around the organs in the belly) can influence the individual towards the development of diabetes, liver, and cardiovascular diseases.2
What causes it?
The process of metabolism involves a cascade of interworking gears. Insulin is one of those major contributing gears. Insulin is responsible for maintaining regulated blood sugar levels. Insulin also affects how the body utilizes and stores your fats.3 Insulin resistance is a decreased response to levels of insulin in the blood and is considered the major contributing factor of metabolic syndrome. As a result, glucose cannot enter tissue and cells from the blood stream. Glucose is then produced by the pancreas to balance out these higher levels of insulin. Impairment of the insulin production is a critical factor in metabolic syndrome which leads to defective insulin response to glucose.1 The increased prevalence of the disease is thought to be heavily attributed to the steep rise in obesity today.1
Can nutrition help?
The Mediterranean diet has garnered much attention for its benefit in weight loss, cardiovascular disease and metabolic conditions including metabolic syndrome. Evidence exists showing that nutritional interventions such as the Mediterranean diet can influence markers that cause inflammation,4 an important factor when considering that chronic low grade inflammation plays a central role in the pathogenesis of insulin resistance and thus metabolic syndrome. 1
One particular study of 90 participants that followed the Mediterranean diet for 2 years revealed that only 40 of the 90 still showed features associated with metabolic syndrome.1
What Do You Eat on a Mediterranean Diet?
The diet is focused on plant based components, rich in colorful fruits and vegetables across the rainbow, plus mushrooms, nuts, seeds, and whole grains, fatty fish like salmon, and olive oil. The goal is to each as much fresh food as possible, limiting the amount of highly-processed foods.5
One of the therapeutic food groupings common to the success of this diet is sources that are rich in fiber like wheat bran, whole wheat, brown rice, oat bran, beans, lentils and pears. Fiber helps protect against heart disease, hypertension, constipation, and obesity.
Nuts are also an excellent option as part of a balanced Mediterranean diet as they are known to lower LDL cholesterol and reduce risk of heart disease.5 They are also a good source of vitamin E, which has been demonstrated to have liver protective effects, essential concerns for those with metabolic syndrome.1
Are Supplements an Option?
Chromium is a trace mineral excellent and important for prevention of insulin resistance and dyslipidemia associated with obesity. It has been found to increase insulin sensitivity and increase glucose disposal.1 Research has shown that the recommended effective dose is 200-1000mg/day.1 Those taking thyroid medications should take chromium a half hour before or 3-4 hours after their medications as chromium can reduce absorption.1
Zinc is a mineral that has been known to be associated with a reduction in insulin resistance. In fact, randomized controlled trials have shown a reduction in fasting glucose and insulin levels following zinc supplementation. Research has shown dosing to be 20mg/day.1 There are no known side effects at the recommended dose.
Other suggestions include lifestyle modifications that may include mindful eating, exercise, sleep and stress management. 6
The key take away here is that symptoms are not the only indicators of dis-ease in the body. Following measurements and biometric markers are an important part of assessing the body for health or underlying disease, as is the case with metabolic syndrome.
References
2C oatmeal
2 C Quinoa cooked
4 eggs
I tsp salt
I tsp rosemary
3 cloves garlic
I tsp thyme
¼ c shredded chopped carrots
½ c finely chopped onion
Patty into quarter cup patties and fry on both sides on a pan greased with 1 tbsp vegetable oil.
One nutrient that you’ll find rich in these Quinoa Burgers is manganese. Manganese is found in the quinoa itself and one serving alone provides 59.2mg. 1
This dish is excellent culinary medicine for those with osteoporosis. Manganese is one of the trace minerals important to influencing bone health. It is critical to bone formation and connective tissue.1 Deficiency in these trace minerals, including manganese lends to accelerated bone loss in older years, which can increase risk of fractures.2 Those with osteoporosis should be monitored for trace minerals and include food choices that take trace minerals into consideration.
In diabetics, quinoa is an excellent choice. It is important to consume foods that contain fiber and whole grain, whose absence are known to be related to diabetes, cancer and cardiovascular disease3 and considered to be a strong part of a diabetic diet. Quinoa is rich in fiber and as a pseudo grain, is lower on the GI index4 and contains less carbohydrates than other types of grains. The other main ingredient, oatmeal is similar to quinoa on the GI index and in glycemic load.4 A diet rich in whole foods like fruit, vegetables, legumes and minimally processed grains and pseudo grains like quinoa can slow the pace of glucose absorption, making them appropriate foods for those with diabetes.5
1. Plevell A. Quinoa Burgers. Cronometer. Published 2021. Accessed September 13, 2021. https://cronometer.com/
Recipe from “Plant Power Bowls” by Sapana Chandra1
Ingredients:
Beets:
2 medium beets, peeled and quartered
1 tbsp olive oil
1 clove garlic, minced
¼ tsp sea salt
1 tbsp lemon juice
Spicy Lentils:
1 tbsp olive oil
1/4 c diced yellow onion
1 clove garlic, minced
½ tsp ground cumin
½ tsp ground sweet paprika
½ tsp chili powder
½ tsp ground turmeric
½ tsp sea salt
¼ tsp black pepper
2 c cooked lentils
¼ c water
For each serving:
1 c cooked millet
1 medium avocado
½ c diced carrot
12 c chopped fresh cilantro
½ med lemon
Instructions:
Prepare the beets. Preheat oven to 400. In a medium bowl, toss the beets, oil, garlic and salt. Place on a baking sheet and roast for 30-40 minutes.
Prepare the lentils. In a medium pot over medium heat, warm the oil. Add the onion and stir. Cook for 5 minutes until the onion is clear. Add the garlic, cumin, paprika, chili powder, turmeric, salt, and pepper. Cook for a minute, then add lentils and water. Simmer 15 minutes.
Assemble each bowl with half of the roasted beets, lentils, millet, avocado, carrot, and cilantro. Garnish with a lemon wedge and serve with a Creamy Tahini Dressing if desired.
Nutrition:
One of the nutrients in this meal is choline. The power bowl provides nearly 20% of the daily requirements of choline, an excellent nutrient for diabetics.2
This is a great meal for the condition of obesity. It’s filling, flavorful and satisfying without making one feel lacking. It can provide energy and protein while at the same time being void of trans-fats, fried fats, or processed ingredients. The avocado provides an excellent source of quality nutritious fats, with the carrots, beets, cilantro and onion providing vegetable carbs. The lentils provide a filling fiber without being a cause for bloat. This is a nutrient dense, calorie friendly meal that is just the ticket for health promoting and weight rebalancing.
Diabetic patients will also find this a hearty and blood sugar friendly meal that brings some variety to the salad bowl, and at 507 calories per bowl, it’s a meal all in one.2 This meal follows the Mediterranean diet standards, which is known to be a quality, effective diet for diabetics.3 Fiber is also known to coincide with balancing and stabilizing blood sugar,4 and lentils in the recipe are rich in fiber. Studies have shown that fiber is related to obesity, diabetes, and cardiovascular disease5, and so observance of dietary intake of fiber becomes quite relevant. Along with the protein coming from the quinoa it’s a great source of protein, energy to meet the goal of regulating blood sugar.
By Amanda Plevell
2 cups lentil noodles, cooked
1 can cannellini beans
½ zucchini, quartered
½ c chopped asparagus
1pre-baked sweet potato, diced
1 tsp rosemary
1 tbsp basil
1 tsp garlic salt
2 tbsp olive oil
Directions:
Pre-cook the noodles. Here I chose lentil noodles.
Drain noodles and set aside.
Saute the rosemary, basil and garlic salt in the olive oil and then add the zucchini and asparagus. Saute until tender.
Add the sweet potato and drained can of cannellini beans.
Finally, toss the noodles in with the vegetable mixture and serve immediately.
Nutrition:
This dish highlights the substitution of the sweet potato as the carbohydrate in place of traditional noodles. In this way, we are increasing nutrition as sweet potato has greater nutrient density than noodle. Sweet potatoes are rich in calcium, potassium, vitamin A and vitamin C.1 Each also contains almost 4g of fiber and 2 g of protein.1
Health Benefits:
This dish is exemplary of culinary medicine as it is a good blend of phytonutrients, proteins, fiber, and fats. This is an excellent dish for atherosclerosis as it contains calcium and potassium, important to the heart’s electrical functioning and flexibility of the arterial walls.2 The herbs bloomed in olive oil increases flavor perception3 and it’s easy to digest, so the dish is pleasing without difficulty. The sweet potato is a good source of fiber at 4g each2 and fiber has been studied and shown to be associated with decreased risk of cardiovascular disease.4
Herbs are a great way to add health benefit. For example, in our purposes for this recipe, rosemary has been shown to be cardio restorative after myocardial infarction.5 Rosemary also is known to have antimicrobial and antioxidant properties6 and is shown to be neuroprotective and anti-spasmodic which is great support for cardiovascular disease.7
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Ingredients:
½ cup green olives
½ cup walnuts
½ cup hummus
4 Romaine leaves, washed
Optional toppings:
salsa
onions
black beans
Tomatoes
Olives
Peppers
sprouts
Directions:
Chop the olives and walnuts together until they are quite small and set aside.
Spread a layer of hummus onto each of the romaine leaves.
Add a spoonful of the olive/walnut mix onto each leaf.
Then I put a spoonful of black beans, a few pieces of lettuce or spinach, and a dollop of salsa and any additional toppings.
Folded, they can be stored easily and transported if needed, or eaten immediately.
Nutrition:
I swapped meat for beans and hummus, olives, and walnuts for fat and fiber. In the base mix alone (½ cup olives, ½ cup walnuts) there is 4.5g of fiber in one taco.
One Health Condition this recipe supports:
While there are multiple benefits to this recipe, I specifically focused on changes that would be in alignment with someone with metabolic syndrome. In the substitution of animal protein in traditional ground beef containing tacos and the corn shells to walnut, olive, and humus, and lettuce wraps, the focus is put on fiber and fat. Data shows that switching from carbs to fats and adding fats in general, particularly poly and monounsaturated fats can lower triglycerides.1 Fasting insulin levels are shown to be reduced by adding polyunsaturated fats, instead of saturated fats from ground beef and fried shells.1 Fiber comes from the beans, walnuts, and olives, which is an under consumed nutrient in the US population.2 Fiber is shown to have an association with lowered risk of metabolic syndrome.3
Additional Health Benefits:
1 Clifton P. Metabolic Syndrome-Role of Dietary Fat Type and Quantity. Nutrients. 2019;11(7):1438. Published 2019 Jun 26. doi:10.3390/nu11071438
2 Redmond, M. Presented: Nutrient Density Introduction. Presented as part of Masters of Clinical Nutrition program at SCNM, Viewed July 8, 2021: Canvas online.
3 Chen JP, Chen GC, Wang XP, Qin L, Bai Y. Dietary Fiber and Metabolic Syndrome: A Meta-Analysis and Review of Related Mechanisms. Nutrients. 2017;10(1):24. Published 2017 Dec 26. doi:10.3390/nu10010024
4 Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, and cardiovascular disease. Am J Clin Nutr. 2010;91(3):502-509. doi:10.3945/ajcn.2008.26285
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