Tag Archives: Diabetes

Boost Your Health With…Chocolate???

Posted on December 19, 2013 | Leave a comment

In keeping with the positive, light-hearted spirit of the season, this week’s post serves as a gift.  So often it seems that most healthy recommendations involve cutting out the “good” stuff.  However, some of the traditional “good” stuff can actually be good for you, and that includes almost everyone’s favorite: chocolate.

Now hopefully you didn’t just cut your reading of this article off there and inhale the nearest chocolate bar.  The type of chocolate and accompanying ingredients dictate whether or not its consumption can empower or devour you.  Oh come on, you didn’t think it was going to be that easy.

When we talk about “healthy” chocolate, we are referring to pure, organic dark chocolate.  This type of chocolate is actually quite bitter on its own, which is why if you buy a manufactured dark chocolate product it usually comes to the party with an entourage of sugars, unhealthy artificial sweeteners, soy, etc.

As with any product, you’re going to want to take the time to scan the ingredients and make your decision based upon your knowledge, what’s important to you and what research you believe.  To ensure you reap some of the benefits we are about to go over, you’re going to want to choose a product that lists cacao as the main ingredient.

The cacao tree (aka cocoa tree) is a small tree indigenous to the tropical regions of Central and South America.  Its seeds serve as the source for various forms of cacao such as powder, paste or butter.  All of which can be used to make what we know and love as chocolate.  As with all foods, the less processing before it enters your pie hole, the better.

One of chocolate’s main beneficial properties comes from the presence of a large quantity of antioxidants such as polyphenols and flavonoids.  We throw terms like antioxidants around so much that a brief review will help illustrate the benefits.

While we function throughout the day, millions of cells are constantly performing functions on a microscopic level that enable us to live.  A by-product of this cellular function or oxidation, is what are referred to as free radicals.  Free radicals are a highly reactive chemical species that cause damage to cells throughout the body contributing to everything from  cancer, heart disease, stroke, Alzheimer’s disease, Rheumatoid arthritis, and cataracts (to name a few).   When functioning properly, our bodies are designed to discard harmful free radicals up to a certain point.  However, things such as stress, poor diet, sickness, strenuous exercise, and smoking can lead to a level of free radicals that exceeds our body’s natural capacity to break them down.

If you are alive, it is impossible to avoid the formation of free radicals.  The trick is to limit the formation AND provide your body with added free radical fighters, or anti-oxidants.  Many foods and supplements possess anti-oxidative properties (measured as ORAC), but pure cacao boosts three to ten times the anti-oxidative properties than foods like blueberries or cranberries.

Many of chocolate’s beneficial properties are mainly a consequence of what was just explained.  Reported benefits include:

Improved glucose metabolism/diabetic control

Controlling blood pressure

Improved heart health and overall cardiovascular system

Anti-inflammatory (ah inflammation, the common denominator in almost every pathology)

Relatively high levels of resveratrol which has been shown to be potently neuro-protective and possibly life extending

Recent research has even found that regular consumption of an ounce and a half of dark chocolate a day led to a reduction in stress hormones and anxiety.

Remember, this is not an open invitation to go on a no holds barred, unsensored chocolate binge.  If you do choose to add a mostly pure form of chocolate to your regimen, it should be consumed in moderation (one study noted 6.7 grams of dark chocolate per day, which is about a half a bar a week to be optimal) and in addition to all of the other lifestyle changes we continuously harp on.

Many of these benefits are due to the anti-oxidative properties, which is highest in pure cacao powder and progressively drops off in unsweetened baking chocolate, dark chocolate, semi-sweet chocolate chips, and milk chocolate (milk can actually prevent the absorption of some anti-oxidants); respectively.  Also, remember the more processed, the longer the list of ingredients and higher sugar content, the higher the collateral damage and diminishing effects on the benefits.

Natural, organic cacao powder, paste, butter can be purchased online or at most health food stores.  You can use this to add a tasty boost to your smoothie or as the main ingredient in your holiday hot chocolate.  With a little bit of preparation, research and experimentation, you can also create your own “healthy” chocolate.  If it’s too bitter, you can use a natural sweetener such as stevia or xylitol.

So go get yourself some cacao powder, a little bit of stevia, mix it with your heated reverse osmosis water and some coconut or almond milk to enjoy a holiday classic that tastes great while also providing a health boosting punch.

HAPPY HOLIDAYS!

REFERENCES

http://www.ncbi.nlm.nih.gov/pubmed/19754118

http://www.ncbi.nlm.nih.gov/pubmed/20442725

http://jn.nutrition.org/content/138/10/1939.abstract?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=Romina+di+Giuseppe&andorexactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT

Sepehr Bahadorani, Arthur J Hilliker. Cocoa confers life span extension in Drosophila melanogaster. Nutr Res. 2008 Jun;28(6):377-82

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Do It Yourself Brain Protection

Posted on October 29, 2013 | Leave a comment

As we know, the brain serves as the master control center for virtually all bodily functions.  However, when most think of the brain, the immediate association pertains to things like thinking, learning, “intelligence,” memory, etc.  Naturally, when we speak of the increasingly prevalent Alzheimer’s and various forms of dementia, we refer to a loss of memory and a decline in function that all stems in the brain.

Well, what if I told you that there is mounting research backing a “do it yourself” method for potentially preventing and even reversing various aspects of cognitive decline?

What if I told you there is a simple way to actually promote growth in your brain and potentially attenuate the degree of inevitable dementia that is a consequence of our body’s mandatory, lifelong breakdown?

What if this remedy cost you nothing but a little bit of time and effort? (I fear I may have lost some right there.)

Would you be interested?

Would you take it a step further and actually do it?

Well my friends, I’m prepared to disclose this ground breaking technique to you all right here, right now, out of the kindness of my heart.  This is a technique that is also one of the top all natural methods to combat other potentially debilitating and life altering conditions such as depression and diabetes.

I’m speaking of a crazy little thing called EXERCISE.  That’s right, I said it.  My apologies if you were expecting more, but why make it more complicated than it is?

As highlighted in a recent article by Dr. Mercola, the powerfully positive affects of physical activity continue to encompass more and more aspects of our health, and now the brain can be included in that impressive list.

“Recent research reveals that exercise promotes a process now known as neurogenesis, i.e., your brain’s ability to adapt and grow new brain cells, regardless of your age.

The hippocampus, a brain area closely linked to learning and memory, is especially receptive to new neuron growth in response to endurance exercise.

In essence, physical activity produces biochemical changes that strengthen and renew not only your body but also your brain—particularly areas associated with memory and learning.

Non-exercise activity and movement is also critical for optimal health, as explained by Dr. Joan Vernikos. Sitting for extended periods of time is actually an independent risk factor for poor health and premature death. Even if you exercise regularly and are fit, uninterrupted sitting for a great percentage of the time increases your risk of dying prematurely.

Simply standing up, a minimum of 30 times a day is a powerful antidote to long periods of sitting.  The good news is that there are virtually unlimited opportunities for movement throughout the day, from doing housework or gardening, to cooking and even just standing up every 10 minutes.

Ideally, you’d want to make exercise a regular part of your life from as early on as possible. But it’s never too late to start. Even seniors who take up a fitness regimen can improve their cognitive function.

IT’S NEVER TOO LATE TO START…

For example, a team at the University of Edinburgh followed more than 600 people, starting at age 70, who kept detailed logs of their daily physical, mental and social habits. Three years later, their brains were imaged for age-related changes, such as brain shrinkage and damage to the white matter, which is considered the “wiring” of your brain’s communication system. Not surprisingly, seniors who engaged in the most physical exercise showed the least amount of brain shrinkage.

Similarly, Kirk Erickson, PhD of the University of Pittsburgh, found that adults aged 60 to 80 walking moderately (just 30 to 45 minutes, three days per week for one year) increased the volume of their hippocampus by two percent. The hippocampus is a region of your brain important for memory.

Ideally, you’ll want to strive for a varied and well-rounded fitness program that incorporates a wide variety of exercises. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body.

Additionally, as mentioned earlier, more recent research has really turned the spotlight on the importance of non-exercise movement. Truly, the key to health is to remain as active as you can, all day long, but that doesn’t mean you train like an athlete for hours a day. It simply means, whenever you have a chance to move and stretch your body in the course of going about your day—do it!”

As always, this is truly empowering information.  However, the potential power can only be unlocked if you take action and apply the information, SO GET MOVING!!!

Exercise is one of the most important pieces to the holistic puzzle that is your health, and one that is universally applicable to some degree or another.  Piece it together with proper nutrition and neuro-musculoskeletal health and you are well on your way.

If you have any questions about getting started with any of this, please take me up on my offer to help.

I’m here when you’re ready.

REFERENCES:

http://www.neurology.org/content/79/17/1802

http://www.webmd.com/healthy-aging/news/20120716/exercise-may-reduce-risk-alzheimers

http://fitness.mercola.com/sites/fitness/archive/2013/10/25/exercise-for-brain-health.aspx

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Are You Addicted to Carbs?

Posted on October 3, 2013 | 1 comment

Are you someone who thinks about food all day long?  Has it gotten to the point that you only feel good when, and for a short stint after you eat?  Do these constantly craved comfort foods considerably consist of concentrated carbohydrates? (Do you also like alliteration?) You know; the breads, pastas, pizza, desserts, etc.

Don’t get me wrong, I LOVE food and the ritual that goes along with its preparation and consumption.  What I’m referring to here actually comes along with a chemically addictive explanation.  We are speaking of those of you who frequently binge or automatically resort to the aforementioned food items as a way to cope or boost your spirits.  In turn, you may have put on unwanted excess pounds, created a poor self-image, taken a giant step closer to a myriad of health problems headlined by diabetes, and actually even induced depression.

When it comes to our health, we each need to step up and take personal responsibility for our lives and the choices we make, but it always helps to have an actual physiological explanation for the state we find ourselves in.  Provided with this, we can effectively identify the problem and begin to address it with an educated approach.

In our bodies we have chemicals known as neurotransmitters.  These chemicals are derived from the dietary proteins we consume.  Basically, these neurotransmitters can be looked at as chemical messengers that enable the proper communication between nerves.  They are responsible for major physiological responses, including the way we feel, and their presence (or lack thereof) can be at the root of many issues, including binge eating and depression.  Let me explain.

It has long been known that sugary carb-laden foods are the “feel good foods.”  When we are feeling down or sick, we constantly turn to these pro-inflammatory foods which actually perpetuate the problem at hand.  The physiological explanation behind this is that they indirectly increase the production of the neurotransmitter serotonin.

Amongst other things, serotonin is one of the feel good chemicals produced in our bodies.  Its levels are commonly targeted when addressing depression.  We get serotonin from the dietary amino acid tryptophan (smart sources include turkey, chicken, tuna, salmon, spinach, asparagus, nuts, etc.)  If all is working correctly, when we consume food with tryptophan it is eventually converted (with the help of co-factors like oxygen, magnesium and B6) to serotonin in the brain.

(Another interesting fact is that the formation of serotonin is actually facilitated when sun light enters through the eyes.  Hence, we tend to feel uplifted on a sunny day and more melancholic on those rainy days.  To take it a step further, serotonin is the precursor to the sleep chemical melatonin.  Adequate sunlight not only makes us feel good, but actually aids in the proper sleep cycle as well; but back to the serotonin-carbohydrate relationship.)

When we consume carbs, we see a rise in insulin levels to transport the carbs as glucose, to our tissues.  Insulin also sends amino acids out of the blood as well.  Even though tryptophan is an amino acid, it remains relatively unaffected by insulin due to the fact that it is tightly bonded to another protein.  This leaves the tryptophan with a clear path to be converted to serotonin in the brain.

Normally, the various amino acids (including tryptophan) compete to be transported through the blood brain barrier into the brain.  This creates a natural and healthy balance within the brain of the amounts of serotonin, dopamine, epinephrine, etc.

The problem arises when we spike our blood sugar and subsequently our insulin levels by way of these carb-heavy meals.  The burst of insulin rushes to clear out the glucose and all the other amino acids (which normally compete with tryptophan as far as uptake into the brain), but not the tryptophan.  The tryptophan now has an unimpeded path to the brain and conversion to serotonin, leading to that temporary high experienced after devouring that meal.

The nasty part occurs when that serotonin spike drops and we lose the food induced euphoria.  Now, just like any addict, we are susceptible to chasing that high, in this case, provided by the carb-heavy meal.

So what does this all mean for you?  Well, first off it provides yet another reason to seriously take a deeper look into the lower carb diet.  Secondly, it provides you with some comfort in knowing that there is a chemical imbalance here taking place that heavily influences your mood and subsequent behavior.  Armed with this knowledge, you can begin to make changes to your lifestyle that created this snowballing imbalance in the first place.

If you or someone you know would benefit from investigating this further, please give me a call and we can begin to get you back on track today.

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Slow Down Aging: Preserve Your Telomeres

Posted on September 26, 2013 | Leave a comment

For this week’s post we are going to change it up and pull excerpts from an intriguing article written by Michael Downey.  It is on the subject of telomeres which can best be described as caps on the end of your DNA, and how important it is to preserve them as long as possible.  The topic has fascinated me for some time now, so I thought I would share.  Enjoy.

“Telomeres are protective DNA molecules. Often compared to the plastic caps on the ends of shoelaces, telomeres are found on the ends of coiled pieces of DNA known as chromosomes. They keep the chromosome material from deteriorating.

Every time chromosomes divide, the telomeres at the ends shorten.  The eventual shortening of telomeres is correlated with aging.  Ultimately, the telomeres become so depleted that the cell can no longer divide, and that cell dies (aka apoptosis).

Scientists have made an alarming discovery: higher stress levels can cause accelerated shortening of telomeres.  In a recently published study, researchers found that depression related stress results in the significant shortening of telomeres (the caps at the ends of chromosomes) an indication of accelerated aging.

The publication of this study emphasizes the importance of minimizing the impact of internal and environmental stress on the body.  An estimated 75-90% of visits to primary care physicians are now related to the effects of stress, and this new study documents how lethal stress can be to our well-being and longevity.

STRESS-INDUCED HOMEOSTATIC IMBALANCE

Homeostasis is the ability and tendency of a body to maintain harmonious equilibrium by constantly readjusting its physiological processes.  Cells and tissues exist in a constantly changing environment—homeostasis steers internal biochemical levels back to near-optimum points.

Physical and emotional stress triggers a cascade of biochemical changes, causing homeostatic imbalance.  This interruption in homeostasis helps us prepare for dangerous external situations. (Essentially it is an activation of the “fight or flight” sympathetic nervous system which we have discussed numerous times before.)  These changes are supposed to be moderate, infrequent, and short-term.  Ordinarily, after a stressor has passed, our system adjusts—raising and lowering different biochemical levels—returning the body to homeostasis.

In today’s world, our feedback mechanisms become overwhelmed by the extent, duration, intensity, frequency, or multiple layering of stress.  This produces an excessive or prolonged homeostatic imbalance (sympathetic overdrive).  Studies have even found that these harmful effects can persist long after a stressful situation has been normalized.

The result can be a multitude of physical and mental diseases, including permanent organ damage, DNA effects, and the physical changes associated with aging.

Some of the many disease states associated with stress-induced homeostatic imbalance include obesity, diabetes, osteoporosis, hypertension, cardiovascular disease, infectious disease, gastric ulcer, cancer, gastrointestinal complaints, skin issues, neurological disorders, sexual dysfunction, psychological problems, suppressed immunity, decreased memory, predisposition to Alzheimer’s,  and shortened telomeres; and, as a result, accelerated cellular and tissue aging.

PROTECTION FROM THE DAMAGING EFFECTS OF STRESS

Adaptogens are a pharmacological group of compounds that metabolically support the ability of an organism to respond appropriately to stress, preserve structure and function from the damaging effects of stress, and hasten recovery of homeostasis.

When combined, adaptogens work together to modulate the multiple pathways of stress.  The multiple benefits include improved mental and physical performance, reduced incidence of chronic disease, and increased longevity.  Scientists investigated numerous extracts—some used for thousands of years to treat various stress-related symptoms.

This research led to four potent adaptogens that can provide a united defense against the multiple cellular pathways of chronic stress:

Holy Basil

Bacopa

Cordyceps

Ashwagandha”

Telomeres, stress, anti-aging; I think you’d agree that this is truly fascinating stuff.  Of course we all know that prolonged stress is a negative thing and ideally we would like to rid ourselves of it.

You can begin to do this by addressing those chronic physical stressors in our bodies.  This involves combatting those nagging injuries and poor posture, as well as cleaning up that inflammatory diet; both of which cause constant physical and chemical stress.

You also want to make sure your nervous system is functioning at an optimal level so that you can deal with stress appropriately when it does inevitably arise.  Being checked by a physician who utilizes functional neurology is a solid way to keep that sympathetic nervous system in check.  In addition, there is various supplemental and herbal support that can assist on an individual basis.

If you have any questions about any of this or would like to take action towards removing the stressors from your life, please call and schedule an appointment today.

 

You can find this article in it’s entirety, as well as all of the associated references at: http://www.lef.org/magazine/mag2012/jun2012_New-Reason-Avoid-Stress_01.htm.

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5 More Reasons to Drop that Weight

Posted on August 28, 2013 | Leave a comment

In a culture obsessed with image and appearance, it’s no wonder that the weight loss industry continues to reign supreme.  We are inundated with images of slim supermodels, shredded athletes, and air-brushed celebrities creating an often unrealistic and unattainable perception of the ideal.

While this has the potential to lead to frustration and unhealthy habits, on the other hand it can serve as motivation to drop that extra baggage.  You see in a society fixated on superficial aesthetics, unfortunately, health winds up taking a back seat.  If striving to fit into that bathing suit can serve as a catalyst for those slowly dying due to the extra baggage to take steps toward a healthier life, then so be it.  (Call that your alkalizing lemonade out of organic lemons or your colloidal silver lining.)  Provided of course, it is done in a healthy and controlled manner.  No fad diets or quick fixes here.

The truth of the matter is the dangers of living life overweight or obese stretch way beyond the outward appearance.  Here are 5 more hazards you may or may not have already been aware of that will hopefully spark you or someone you love to wake up and change before it’s too late.

In order to appreciate these hazards, it needs to be acknowledged that a fat cell is not a benign cell, but rather an endocrine cell; that is, a cell that secretes hormones classified as adipokines.  Hormones are secreted throughout our bodies to serve as communicators and messengers in carrying out various tasks and functions.  This is vital for life, but when not functioning correctly, can be severely detrimental to our health.

HIGH BLOOD PRESSURE

I know we’ve all heard being overweight can lead to increased blood pressure, but why?  Other than the fact that the body needs to work harder to do everything due to the surplus of lbs., fat cells (aka as adipocytes) actually secrete a hormone called angiotensin.  Release of this hormone normally occurs due to the kidney to control blood pressure, but an excess of fat cells leads to an excess of angiotensin, leading to high blood pressure and all the well documented risks that come along with that.

INCREASED INSULIN RESISTANCE

Another hormone secreted by fat cells is called resistin.  This hormone causes insulin resistance, which is one of the key factors involved with type II diabetes.  Mounting research implicates the fat cell’s release of resistin as the linking factor between obesity and diabetes.  Insulin resistance also is involved in hypertension and atherosclerosis.

INCREASED INFLAMMATION

You can’t read anything health related these days without seeing the word inflammation being named as the common denominator involved with virtually all disease processes.  So what do you think the fat cells have the ability to secrete?  You guessed it, numerous inflammatory mediators (i.e. PGE, TNF, IL-6) that increase pain and cause internal destruction.

INCREASED RISK FOR BLOOD CLOTS & STROKE

The hits just keep on coming here.  Fat cells release something called plasminogen activator inhibitor-1 (PAI-1).  This is a protein that essentially diminishes the body’s natural ability to breakdown clots, and enable continuous blood flow.  Too much PAI-1 and you’re prone for sluggish circulation, which can culminate in clots and stroke.  This poor circulation can also lead to swelling and other symptoms such as pain, numbness and tingling due to the lack of blood flow to our peripheral nerves.

This protein is also produced in the cells that line our blood vessels (endothelial cells).  It is normal and quite necessary for these hormones to be present in our bodies.  The main issue here is with excess fat cells comes excess presence of these hormones, leading to a loss of balance (homeostasis) and subsequent pathology.

ESTROGEN DOMINANCE

The last issue we will touch on here is the fact that fat cells produce estrogen.  The more fat cells you have, the more estrogen will be produced.  Male breast cancer continues to rise congruently with obesity.  An overweight male taking part in testosterone therapy is simply providing the fat cells more fuel to convert into estrogen and all the other issues correlated with elevated estrogen levels (infertility, erectile dysfunction, enlarged prostate, cancer, etc.)  Excess estrogen in females can also lead to various forms of cancer, hair loss, hypothyroidism and uterine fibroids.

Obviously the consequences of carrying excess fat extend way beyond these mentioned, but add these to the continuously enlarging list.  I also realize that losing weight is exponentially more difficult than simply saying the words and the degree of difficulty varies on an individual basis.  However, research, evidence and history have shown us that it can be done.

If you’ve tried time and time again to no avail, and are somewhat lost at this point, but willing to truly sacrifice today in order to invest in the future, consult a healthcare professional.  If you’d like to begin your path in the right direction with a nutritional consult, feel free to contact me at anytime (contact information at the top of the page to the right).

A consistent commitment to exercise and a diet overhaul can be life changing and in many cases, saving.  Add the assistance of someone trained to identify functional imbalances that may be impeding your progress, and some serious momentum in the right direction can be attained.  We only get one shot down here and one body to carry us through the journey.  Respect life and make the investment in your future today.

REFERENCES

http://www.ncbi.nlm.nih.gov/pubmed/23839524

http://www.abcam.com/index.html?pageconfig=resource&rid=12300&pid=10694

http://www.ncbi.nlm.nih.gov/pubmed/14671216

http://www.ncbi.nlm.nih.gov/pubmed/15049878

http://www.diabetesdaily.com/wiki/Resistin

http://www.ncbi.nlm.nih.gov/pubmed/11201732

http://www.ncbi.nlm.nih.gov/pubmed/11450024

http://www.ncbi.nlm.nih.gov/pubmed/23011535

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