Raising HDL levels...Safely & Naturally

I was recently asked for safe, natural recommendations for Raising the HDL level (a component of the cholesterol panel).  HDL helps remove the excess cholesterol from the heart's arteries and carries it back to the liver, where it is passed from the body--that's a good thing---so we want 'good' healthy levels of it (women: 50-60 mg/dl & men 40-50 mg/dl)!  Below are the recommendations I shared...let me know if you have specific questions since these are general recommendations.

*Keeping triglycerides in the healthy low range--Omega-3 fatty acids from fish oil are crucial for this effect—Also focusing on veggies, complex carbs & some fruit in our diets, minimizing processed foods

*Trans fats—Reducing/eliminating in diet--found in many processed foods

*Omega-3 fatty acids--Lower triglyceride levels, increase HDL cholesterol and help minimize inflammation and blood clotting. (Study June 2004--American Journal of Clinical Nutrition--statistically significant decrease in serum triglyceride levels along with a significant increase in HDL cholesterol)
*Red wine--Although all alcoholic beverages raise HDL, red wine provides additional benefits, such as reduction in blood sugar and blood pressure, provided no more than 2 glasses per day are consumed. 
*Dark Chocolate--Preferably 70% cocoa or greater--approximately 2 inches square, per day. 

*Soluble fiber--Oat bran, nuts, barley, psyllium seed, flax seed, oranges, apples, carrots
*Green tea--Brewed only, never instant or pre-mixed bottles. Several cups per day are required for full effect. 

*Garlic--Powerful antioxidant—used to reduce both cholesterol and blood pressure levels. Also raises ‘good’ cholesterol levels, particularly HDL-2 cholesterol. Inhibits LDL oxidation and platelet aggregation (stickiness).
*Vitamin D--Restoration of vitamin D levels to normal can yield increases in HDL of 10, 20, even 30 mg/dl, though it may require up to a year for the full effect to show. (Vitamin D3 supplementation)
*Exercise--Aerobic is best

*CoQ10--Clinically shown to provide protection for the inner lining of the arteries by inhibiting LDL cholesterol oxidation and increasing HDL.  CoQ10 and omega-3 fatty acids work synergistically to provide enhanced protection against cardiovascular disease.

*Niacin--Vit B3—Increases HDL by decreasing removal of its major lipoprotein, apoAl--also shown to lower total cholesterol, LDL cholesterol, triglycerides and raise HDL-2 levels. It can raise HDL levels as much as 20-30%. Avoid non-flushing version—not as effective.

*Calcium--Helpful in raising HDL levels. (Studied more in women at this point)  Calcium citrate or calcium amino acid chelate is best absorbed*Magnesium—Raises HDL cholesterol, prevents heart muscle spasm, keeps blood flowing smoothly, maintains normal blood pressure and keeps the heartbeat regular.

*Vitamin C--Antioxidant clinically associated with increased HDL and HDL-2 cholesterol levels. Also reduces arterial stiffness and inhibits platelet aggregation—two factors known to promote atherosclerosis.

*Vitamin E--Powerful antioxidant—protects against the formation of atherosclerotic plaques and reduce total cholesterol levels.


Be well & stay well--
Sana

Time for another ‘Info-byte’ on an herb---one you’re all familiar with:  Garlic.  How cool…that something that the majority of us think tastes really good in many, many foods is actually good for us…WooHoo!

A quick note before we begin---as I share information on specific herbs, please keep in mind that no herb or herbal supplement is meant to be a ‘Quick Fix’ which is what our society, as a whole, has gotten used to…and, for the most part, has come to expect.  Just as important as taking a specific herb or blend of herbs is finding out the cause of the health challenge (pain, inflammation, allergies, bloating, poor sleeping, etc…) and taking appropriate action.

There are some herbs that are just so good for us, that it makes sense to include them into our daily diet.  Something as common as the herb, garlic fits in this category.  Here’s the ‘short list’ on the benefits of garlic:

• Lowers blood pressure, blood cholesterol & triglyceride levels
• Aids in digestion of fats & oils
• Is a powerful antioxidant (cancer fighter) with additional cancer-fighting properties
• Has great antibacterial, antifungal & antiviral properties
• Strengthens immune system, in part by increasing white blood cells (phagocytes) that surround & digest foreign cells
• Activates T-cells (T-cells ‘search & destroy’ bad cells in our body)
• Remedy for diarrhea caused by poor digestion or worms
• Can be mixed with sesame oil & applied topically to skin for fungal infections

Even one clove of garlic a day can be beneficial, with 2-6 cloves a day recommended when fighting infections & other health challenges.  Garlic supplements are available, although there is conflicting information as to their effectiveness in a pill/capsule form.                                                  

DID YOU KNOW??   If garlic is tossed directly into hot oil, or a whole garlic clove cooked without crushing (or at least cutting off the top), it will still give the great garlic taste you’re looking for, but little or no health benefits. Garlic has active agents called allyl sulfide compounds which are produced when the clove is chopped or crushed. This breaks the cell walls and starts a series of chemical reactions (which also produce garlic’s wonderful smell). Heating the garlic immediately after chopping inactivates a crucial enzyme in the process.  Once the compounds develop, they are quite stable and can withstand the heat of cooking.  So crush or chop the cloves--then let them sit for 10 or 15 minutes while preparing other ingredients.

Garlic purchased in jars, already chopped, may be just as healthful, as well as garlic stored in the freezer.

Just got my ND license plate---it says ‘HEALTHY’---my goal is to get others thinking more & more (esp. those on the road behind me!) about being healthy---and about simple & safe things they can do to get Healthy & stay Healthy!

To YOUR Continued Health---Blessings!

Sana

The Elderberry Solution for Flu

Now that I’m in a state of a bit of ‘overwhelm’ in my Master Herbalist program component of my PhD, I thought it would be helpful to me (& possibly to you!) if I take some of the most commonly used herbs & give you the ‘Down & Dirty’ info you need to decide if it would be of benefit to you and/or your family. 

The use of herbs has been a part of people’s lives for centuries, although falling out of the current health track due in part to pharmaceutical drugs, ‘high tech’ medicine & our love, as a society, for a ‘Quick Fix.’  I consider the use of herbs as a simple and SAFE way to target health challenges as well as building prevention into our busy lives---being proactive is a good thing!  It’s not an either/or issue with western medicine practices.  Herbs can be used quite safely along with medications, although accurate information from a qualified practitioner is critical.  One quick reminder:  the use of herbs typically doesn’t provide the ‘Quick Fix’ solution (although sometimes results are pretty darn quick!)…rather, they provide your body with what it needs to function in a healthy way again.

So here goes…

Since we’re being inundated with Flu Vaccine promotions everywhere we look, I thought I’d start with a great, safe herb that has great benefits especially during the flu season:  Elderberry (sometimes called Black Elderberry or Sambucus).  The berries contain more vitamin C than any other herb except rosehips and black currant, which means it’s a great antioxidant as well (think cancer-prevention when you read antioxidants).

Elderberry strengthens the immune system to fight viral infections (flu is a viral infection… ‘colds’ are as well).  It prevents the flu virus from attaching to our cells thus shortening the duration and severity of the flu.  It is used around the world to enhance immune function and increase antibody response during infections.  It also has an anti-inflammatory effect, which is yet another cool benefit since inflammation can have short-term and long-term effects on our bodies.

Elderberry is available as a liquid, syrup, tincture, capsules, and lozenges. There are no known safety issues when taking---a very cool benefit!  In addition to the years of use around the world, there are solid studies to support what so many people have found with using Elderberry.  I’ve included two references below with their brief conclusion:

Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza. 

J Int Med Res. 2004 Mar-Apr;32(2):132-40. 

No adverse effects were observed in either group indicating that the proprietary elderberry extract is safe and highly effective in treating flu-like symptoms.  Kong F, Pilot Clinical Study on a Proprietary Elderberry Extract: Efficacy in Addressing Influenza Symptoms, Online J Pharmacol Pharmacokin 5:32-42, 2009. 

Elderberry is widely available at health food stores, most commonly found as a syrup (great for kids!), capsules and lozenges.  Even if you live in the boonies, it’s quite easy to order online!  This is a staple in our home.  It's great to be able to ‘nip it in the bud’ if we ever feel a cold or the flu coming on…or if we’ve been in close contact with ‘sickies’! 

Let me know if you have questions…or if there is a specific herb that you would like discussed…in the meantime, enjoy this beautiful Autumn season!

To your long-term health…

Sana

Yes, Vitamin E is good for you!

Guess what? Yet another study reported in the Journal of the American Medical Association (JAMA. 2011;306 (14):1549-1556) found that taking vitamin E may raise the risk of prostate cancer. The study also reported that the men in the study taking just vitamin E (and not selenium) were at a 17% increased risk of developing prostate cancer. It was noted that the COMBINATION of vitamin E and selenium did NOT increase cancer risk. How does that work?? Hmmm…. Let’s check out a few things about the study before we make any decisions on this, OK?

First of all, there were 21 authors that contributed to this study, of which SEVEN had Conflict of Interest Disclosures all dealing with major pharmaceutical companies such as Merck, Pfizer, AstraZeneca, Novartis, GlaxoSmithKline…including one author who is a board member of the Merck pharmaceutical company. Realize that those with conflict of interest issues have been given grants and research support, travel support, payment for lectures, grants for the institutions they work for, consulting fees & payment for presenting educational sessions to pharmaceutical companies---all this from huge pharmaceutical companies who have much to lose and nothing to gain if a study shows that vitamins and basic nutrients reduce the risk of cancer.

Secondly, this study used a synthetic form of vitamin E (rac-alpha-tocopherol or dl-tocopherol) which is less available for use by our bodies & considered half as potent as the natural form (RRR-natural-tocopherol or d-alpha-tocopherol). Hmmm…one would think (obviously in a perfect world) that the best quality products would be used to provide the best data for the study…’Not So Much’ in this case!

Lastly (I could go on, but I want to keep this as brief as possible): vitamins weren’t meant to be taken alone…as in just taking some vitamin E…or even vitamin E and selenium. The ‘whole foods’ we eat (meaning not-processed foods like fruits, veggies, whole grains, high-quality meats…) provide a wide array of vitamins, minerals and other nutrients that are designed to WORK TOGETHER—in synergy. That’s the value of taking a daily Multivitamin/mineral supplement as we realize the real-life challenges in consuming the appropriate amounts of high-quality foods to provide our bodies what they need each day. And that’s why it’s surprising (& frustrating!) to see ‘medical’ studies that continue to pull out one or two specific nutrients to test their value when studies have repeatedly shown the effectiveness high-quality blends of nutrients (as in a Multivitamin/mineral supplement). Holford, P: The New Optimum Nutrition Bible

Hopefully this is helpful in deciphering just what this last study is telling---or not telling us: there was/is great potential for personal interests to cloud some of the authors’ objectivity in the study…using a product that is poor quality will probably lead to poor results…and, most importantly, nutrients are not meant to be taken in isolation, rather as balanced blends that are easy for our bodies to use and benefit from. There are specific cases where additional nutrients can be beneficial in addition to a solid Multivitamin/mineral foundation----we’ll keep that for another posting! And speaking of postings…I plan on regular posting once again, now that I’m in my Master Herbalist Program, giving a ‘nutshell’ version of various herbs…Stay tuned! To your long-term health— Sana

The 'Biggies'---2 Lab Tests That Are Worth It!

If there were two lab tests that provided critical information about your health, wouldn’t you want to know what they are? I realize there are an enormous number of lab tests available in the ‘Prevention’ realm of health care…making it fairly easy to become overwhelmed & just do whatever!

FYI: ‘Whatever’ is NOT an option when it comes to our health. As I continue in my health studies, it’s becoming increasingly obvious that the concepts and understandings of Health, Wellness & Prevention are not completely black & white…meaning that NOT every health reference & study will have the exact same information and/or recommendations.

One of the goals in my studies has been to gather data, looking for common threads and the repetition or duplication of significant results. I also analyze the source of the information, checking for potential conflict of interest on the part of the author(s) of the studies.

There are two lab tests that continue to gain notoriety in the realm of preventive health: Homocysteine and Vitamin D3 levels. Below is basic information about them---well worth learning about!

Homocysteine:
Homocysteine is produced from methionine, an amino acid, found in normal dietary protein. Your body turns homocysteine into glutathione (the body’s most important antioxidant) and SAMe (an important ‘intelligent’ nutrient for the brain & body). If your body doesn’t have optimal amounts of B vitamins, the enzymes that turn homocysteine into these useful substances can’t to their job & homocysteine isn’t converted, causing the homocysteine level to rise to potentially dangerous levels. About 10% of the population has an inherited genetic tendency which makes them more likely to have a higher homocysteine level than the rest of the population.
When the homocysteine level rises (BAD!), the SAMe and glutathione levels fall (BAD!). As this is occurring, the rising homocysteine level causes damage to the arteries, brain & even DNA.
Studies: (Just a few of the numerous ones done…Note the dates of these studies--this is not new information!)
British Medical Journal 325:1202 (2002) & Journal of the American Medical Association 288:16, 2023-31 (2002)-- A review of 92 studies found that high a homocysteine level isn’t just associated with a higher risk, it actually causes heart disease.
New England Journal of Medicine 343:2, 135-6 (2000)-- Cancer is triggered by damaged DNA. High homocysteine levels make DNA more vulnerable to damage & harder to repair. The homocysteine level rises when tumors grow and falls when they shrink.
New England Journal of Medicine 346: 7, 476-83 (2002)--Studies are showing that if you lower homocysteine levels you can significantly lower the risk of developing Alzheimer’s disease. An elevated homocysteine level is strongly linked to neuronal damage in the brain.
American Journal of Clinical Nutrition 74:1, 130-36 (2001)—Homocysteine levels of 4766 men & women ages 65-67 in 1992 were measured. This group was then followed for deaths over the next 5 years, during which 162 men & 97 women died. They found (reconfirmed, actually) the relationship between heart attacks, strokes & elevated homocysteine levels as well as a strong relation between homocysteine and all causes of mortality, meaning that homocysteine is an accurate predictor of how long a person is going to live, whatever the eventual cause of death may be.
There is no ‘official’ safe level for homocysteine, but experts believe that a level below 6 units is ideal.
-->What to do?? Basic healthy dietary recommendations are highly encouraged: Eating at least 5 servings of fruits & veggies/day, cutting down on fatty meats & focusing more on fish & protein from vegetables, incorporating garlic into your daily diet (or supplement), minimizing salting of food, minimizing coffee, tea, & alcohol, stopping smoking, correcting estrogen deficiency, supplementing with a high-strength & good quality multivitamin daily AND specific homocysteine-lowering supplements, such as vitamins B2, B6, B12, folic acid, trimethyl glycine (TMG) & zinc.

Vitamin D3:
Vitamin D plays a major role in metabolism, along with muscle, cardiac, immune & neurological functions, as well as in the regulation of inflammation. As Dr. Michael Holick states in The Vitamin D Solution, “If I had to give you a single secret ingredient that could apply to the prevention—and treatment, in many cases—of heart disease, common cancers, stroke, infectious diseases from influenza to tuberculosis, type 1 and 2 diabetes, dementia, depression, insomnia, muscle weakness, joint pain, fibromyalgia, osteoarthritis, rheumatoid arthritis, osteoporosis, psoriasis, multiple sclerosis and hypertension, it would be this: vitamin D.” Holick goes on to say that 3 out of 4 Americans are deficient in vitamin D, up from 1 out of 2 twenty years ago.
Holick presents a plan for rebuilding & maintaining optimal levels of vitamin D in 3 basic steps: Sensible sun exposure, Ensuring adequate calcium intake along with good dietary sources of vitamin D, and Supplementing.
As an aside (for clarification), the UVB rays are what stimulate the production of vitamin D. Remember it this way: UVA rays are ‘Aging’ (Bad---cause wrinkles!) and UVB rays are ‘Burning’ (Potentially burning---if exposed too long---but beneficial in sensible exposure).
The vitamin D that is made in your skin is vitamin D3. Vitamin D2 is made from yeast & is used to fortify foods & supplements & is not as effective in maintaining 25-vitamin D levels.
Studies: (Just a few of the numerous ones done…)
Neurology 62:1, 60-65 (2004): Munger, KL et al. Vitamin D intake and incidence of multiple sclerosis.
Annals of Epidemiology 19:7, 468-83 (Jul 2009) Garland, CF et al. Vitamin D for cancer prevention: Global perspective.
Archives of Internal Medicine 168:11, 1174-80 (2008) Giovannucci, E et al. 25-Hydroxyvitamin D and risk of myocardial infarction in men.
New England Journal of Medicine 354:21, 2285 (2006) Terris, S. Calcium plus vitamin D and the risk of fractures.
Cancer Epidemiology, Biomarkers and Prevention 13:9, 1502-8 (2004) Feskanich, JM et al. Plasma vitamin D metabolites and risk of colorectal cancer in women.
The only test for vitamin D status is 25-vitamin D or “serum 25(OH)D.” The recommended zone of healthy 25-vitamin D: 40-60 nanograms/ml.
-->What to do? Unless you’re one of those who can get daily (or near daily) sensible sun exposure & not living in a northern location, Dr. Holick has found that healthy adults taking 1000 IU of vitamin D/day usually reach their peak blood level within 5-6 weeks.

One more thing…Remember that just taking a vitamin D supplement or a good B complex supplement isn’t the entire picture. NEVER forget the importance of the basics that should be in place every day in our lives: a quality Multivitamin/mineral supplement, good quality water, quality sleep, heart-pumping exercise…these provide the foundation for good health---but you knew that, right? :)

Blessings on your health!
Sana

References:
Holford, P: The New Optimum Nutrition Bible: 2004, Crossing Press
Holick, M: The Vitamin D Solution: 2010, Plume Press

Game On! Eye of the Tiger---Whatever It Takes!

I have a certain group of amazing friends who are an inspiration to me on a daily basis. They vary in age, in gender, in hair color, in size…pretty variable I would say…except they all have two things in common: they have a diagnosis of cancer—and they are fighters. You may know some of them…I know I am so blessed by knowing them!

I’ve learned so much from them. I sincerely hope I’ve been a good friend… and possibly shared some beneficial information with them. I’m also blessed with an amazing faculty with great wisdom & insight to bless me on my journey to a PhD in Holistic Health. My reasons for pursuing further education at this point in my life are not because I’m bored…definitely not! The need for sound research in Integrative Medicine practices for cancer prevention, support during conventional cancer treatments, natural cancer treatments, and ‘after-cancer’ treatments has become of great interest to me---with the ultimate goal of getting solid, non-biased information out ‘to the masses’ so they can make educated decisions instead of agreeing to questionable treatments out of fear or pressure.

Several things have become clear to me over the past few years. As you read this short list, I hope that you will gain greater insight into the challenges of those you know who are dealing with a cancer diagnosis and be better able to support & encourage them. I say this most humbly, since I have not walked in their shoes…

Point #1: A diagnosis of cancer is not a death sentence---it’s a diagnosis---and we all know there are many diagnoses out there, like diabetes, rheumatoid arthritis, Crohn’s disease and congestive heart failure, to name just a very few. I think most of us would acknowledge that our reaction to someone we know telling us that they were just diagnosed with cancer is usually quite different to someone we know telling us that they have one of the other diagnoses listed above. Question to ask ourselves: How can I best respond to this in a positive & supportive way?

Point #2: A person’s mindset is critically important throughout life---and becomes even more so in times of crises and challenges. For many people their faith also plays a significant role in their mindset. Question to ask ourselves: How can I be of help in this area?

Point #3: When a diagnosis of cancer is made, one way of ‘dealing’ with the challenge is to consider the treatment plan like going into training for an intense athletic event (ie. a marathon), which may involve several hours every day. That’s because there’s more to fighting cancer than going for chemotherapy treatments or radiation. Similarly, there’s more to fighting diabetes, rheumatoid arthritis… (insert diagnosis here) than taking a medication or giving ourselves an injection. Other factors that need to be addressed include nutrition, water intake, sleep and exercise. Imagine how well a diabetic would do if they didn’t make lifestyle changes (including diet & exercise) after being diagnosed with either Type I or Type II diabetes---not very well! Question to ask ourselves: How would I support this friend/family member if they just told me they were going into training for a marathon (instead of starting chemo treatments)?

Point #4: There are so many sound, researched integrative medicine options available that can be incorporated into any and all treatment plans. These options may provide relief of chemo side effects, support the liver, and enhance the effects of other treatments, along with many other positive results. Health care providers are NOT dictators of anyone’s health and should NOT be making statements like, “No, that won’t work”---or “No, I don’t want you to do that” unless they have sound documentation to back up their statement (which would not include a biased study by a pharmaceutical company). Question to ask ourselves: How can we best support our friend/family member in this education process & not let our personal advice/judgment take over?

Point #5: Once the wonderful words ‘remission of cancer’ are heard, the training/challenge is NOT over. Think about it, when a diabetic hears their blood sugar is in the normal range, do they just ‘forget about it’ and go back to their former lifestyle habits? I hope not! Keeping up with healthy lifestyle habits are CRITICAL for long-term success in maintaining the best health possible. Question to ask ourselves: How can we encourage them in this healthy lifestyle journey?

So…some possible answers for Questions to ask ourselves to encourage those we know who have a cancer diagnosis:
• My first & foremost answer is to pray for them. I realize this is a very personal aspect---though, honestly, it is at the very top of my list.

• One of the most important ways (again, in my humble opinion) to support them is to get our ‘Game Face’ on and let them know we’re there for them…NOT with looks of pity but with the ‘Eye of the Tiger’ and a ‘Whatever It Takes’ attitude.

• Think of the positive difference we could potentially make in their lives as we greet them with a smile (& ‘the ‘Eye’)…check in on them…’hang’ with them…with an attitude of, “Hey, you’ve got this”…”you’re doing everything you can do”…”you can do this”…GAME ON!>”

Let’s be that person to others---Thank you for being a blessing!
Sana

Multivitamins---THE Powerful First Step Lowered Heart Attack Risk is only the Beginning!

Definitely not 'rocket science' here, but definitely worth reminding ourselves (if we've gotten off-track) about the HUGE difference a simple (SAFE!) daily step can make in our long-term health. The study referenced below followed a group of over 30,000 women of varying ages for 5 years

Daily Multi Vitamin Use Lowers Heart Attack Risk by 41%
The results of a study published in the American Journal of Clinical Nutrition provides evidence that taking a multi vitamin can have a critical impact on heart disease risk. Women who took a high potency multi vitamin over a 5 year period were found to lower their risk of a heart attack by 41% compared to women who didn`t supplement.
http://www.ajcn.org/content/92/5/1251.abstract

Multivitamins are to be taken Every Day---just like we eat and sleep Every Day. "Since the 1980's, proper scientific studies using Multivitamin supplements have shown that they boost immunity, increase IQ, reduce birth defects, improve childhood development, reduce colds, stop PMS, improve bone density, balance moods, reduce aggression, increase energy, reduce the risk of cancer and heart disease, and basically promote a long & healthy life." The New Optimum Nutrition Bible: P. Holford, 2004.

So...it's fairly obvious that it's not a question of 'Should I take a Multi' -- rather 'How on earth do I figure out which Multi to take when there are endless choices?'

A few pointers:
->Cheap vitamins AREN'T worth it---and usually contain multiple 'fillers' of things you would NEVER consider consuming, like sand, cork, polyethylene glycol (antifreeze!), chemical dyes, glue, shellac... So the next time you see a 'Sale' for a bottle of 100 Multivitamins for $10, just say 'no'! The vast majority of 'drugstore' bottles of multivitamins are inferior, with some being manufactured by the same pharmaceutical companies that make all the medications that abound. They have no reason to make a superior nutritional supplement, since that would potentially lower the need for the medications they manufacture. (I know that sounds harsh, but that's the reality).

->RDA Values were developed to help avoid vitamin deficiency diseases, like scurvy & rickets. The current RDA values were NOT designed to provide Optimal Nutrition. That's why quality 'Multi's' will often contain way over 100% of the specific vitamins & minerals.

->A Multivitamin supplement should provide a balanced source of vitamins and minerals. This provides the foundation for our bodies to run on. Once the foundation is there, a person may then want to individualize with specific supplements for a health concern such as CoQ10 for heart challenges.

->The 'Multi' manufacturer should be reputable, providing pure products. Check them out online--learn what you can about the company & their manufacturing practices.

->Newer formulations of Multivitamins now contain extracts of organic vegetables and herbs to add even greater benefits of phytonutrients and antioxidants.

->If you haven't been taking a Multivitamin & start taking a good quality one, you should notice a difference in how you feel in 1-3 months. Multi's are meant to be taken Long-Term---not when you're feeling a bit run down...or 'feel a cold coming on'...or have an upcoming Dr. appt. :)

My husband and I have been taking a quality Multivitamin daily for over 18 years (that's how long we've been married!)---and that means taking them when on vacation & away from home.

Let me know if you have specific questions about a good Multivitamin---Thanks, my friends, for building such a simple & powerful action into your lives.
Now we're talking TRUE Health Insurance!

Blessings on your health!
Sana

The Many Faces (Names) of MSG

MSG (Monosodium glutamate) is known by many of us as a 'bad guy' or 'something to avoid' -- AS IT SHOULD BE!

Here's why...
Side effects (according to the FDA) include: Numbness--Burning sensation--Tingling--Facial pressure or tightness--Chest pain--Headache--Nausea--Rapid heartbeat--Drowsiness--Weakness & Difficulty breathing for asthmatics.
According to Russell Blaylock, author the book “Excitotoxins the Taste that Kills”, MSG is an excitotoxin (a chemical substance that excite your neurons/brain cells and that may cause death of these cells. Blaylock proposes that excitotoxins, like MSG, may aggravate many neurological disorders such as Alzheimer’s and Parkinson’s disease. His list of MSG side effects includes the list above, along with seizures, allergies, obesity, rashes and brain tumors.

Just so we're clear...Glutamic acid --found in protein foods--is an amino acid--(That's a good thing). When we eat glutamic acid bound as part of whole, unprocessed proteins, it helps nourish us as it has for centuries. Glutamic acid bound as part of whole, unprocessed protein does not cause problems in people who react to the free glutamic acid in manufactured food, where it is hidden in ingredients with about 40 different names, which are listed below.

MSG (Free Glutamic Acid) greatly enhances the flavor of many bland and tasteless foods, such as low-fat and vegetarian foods, snack foods & a great percentage of processed foods. It is also very inexpensive. Manufacturers want to continue using it and don't want the public to realize any of the problems. Think of the 'Umami' commercials---that's what they're talking about!

These ALWAYS mean MSG: Glutamate, Monosodium glutamate, Monopotassium glutamate, Glutamic acid, Calcium caseinate, Sodium caseinate, Gelatin, Textured protein, Hydrolyzed protein (any protein that is hydrolyzed), Yeast extract, Yeast food, Autolyzed yeast, Yeast nutrient, Senomyx---Now how many of these even sound remotely like "MSG"?

These OFTEN contain MSG (or create it during processing): Flavor(s) & Flavoring(s), Natural flavor(s) & flavoring(s), Natural pork flavoring, Bouillon, Natural beef flavoring, Stock, Natural chicken flavoring, Broth, Malt flavoring, Barley malt, Malt extract, Corn syrup, High fructose corn syrup, Caramel flavoring (coloring), Seasonings (the word "seasonings"), Carrageenan, Soy sauce, Soy sauce extract, Soy protein, Soy protein concentrate, Soy protein isolate, Pectin, Maltodextrin, Whey protein, Whey protein isolate, Whey protein concentrate, anything Protein fortified, Protease, Protease enzymes, anything Enzyme modified, Ultra-pasteurized products...
WOW---these are long lists!!

Now STOP...before you get depressed on me & think the only left are carrot sticks...let's use this info instead to make better choices for ourselves and our families...even though we probably won't be avoiding it completely...a significant decrease in MSG intake can make a significant improvement in our long-term health!

The biggest keys:
*Read labels---usually the fewer ingredients, the better---and be on the lookout for some of the above 'MSG ingredients'
*Use fresh as much as possible (frozen fruits & veggies are good, too--without added sauces or liquids)
*Minimize processed foods
*Opt for healthier snack choices the majority of the time

And of course, there is a 'Glutamate Association' website that promotes the benefits of MSG...Seriously?? Ehhh...we're smarter than that!! :)

Blessings on your long-term health!
Sana

Flu vaccines---Stay educated!

Eeks (as one of my nieces would say!)---it's been a long time since a blog posting---something that is scheduled to change, now that a major project that I've been working on is winding up. I thought I would share some news from around the world re: flu vaccinations once again. I know it's been discussed at length---yet, the pressure continues to mount for mandatory vaccinations without solid research showing effectiveness and without long-term research showing safety!

***Did you realize that....Flu shots are heavily recommended to pregnant women despite the National Vaccine Information Center (NVIC) statement: "Influenza vaccines are Category C drugs, which means that animal reproduction studies have not been conducted and it is not known whether these vaccines can cause fetal harm when administered to a pregnant woman or if they can affect reproduction capacity."

***This year's seasonal flu shot is a combination vaccine that contains 2 regular strains of influenza and the 2009 pandemic H1N1 "swine flu" vaccine, with no choice being given for taking the seasonal and swine flu vaccines separately.

***This is the same type of flu vaccine that Australia suspended during its most recent 2010/2011 flu season for use in children under the age of 5 because it caused a surprisingly high number of reports of children suffering high fevers, vomiting and febrile convulsions. By June of 2010, more than 1,000 adverse reactions in children under the age of 5 had been reported.

***Dr Hugh Fudenburg, world’s leading immunologist, has said that anyone who has had more than two flu vaccines between 1970 and 1980 has a far higher chance of having Alzheimer’s in old age. “This is because of the aluminum and mercury, which almost every flu vaccine contains. The gradual accumulation of aluminum and mercury in the brain leads to cognitive dysfunction”, said Fudenberg. He explains this way: the flu vaccine contains many toxic chemicals, so instead of boosting immune system, they make it weak, increasing the chances of getting affected with flu.

***In the UK, intensive care beds are full to bursting point, with a record number of flu patients occupying those critical care beds. There is little point wasting valuable resources advertising and administering a vaccine that is ineffective.

***The UK senior government advisers recently ruled against the flu vaccine for children under five. This decision being made despite a flu epidemic.

***The news that New Jersey has passed a law requiring all children attending daycare or pre-school to get an annual flu shot should send a chill down every American citizen's spine.And to realize that some health care workers are being fired if they refuse to get an annual flu shot---yet another chill---crazy!!

***The UK government has decided to bring back last years Swine Flu ads with the caption ‘Catch it, Bin it, Kill it’. with a message that the best way to combat the flu is practicing in good hygiene.

Hmmm....good hygiene...sounds pretty simple...IS extremely safe...is affordable to the vast majority...Sounds like a solid plan!!

To your continued health...
Sana

'Exercising' Your Antioxidants

I realize that most of us are aware of at least some of the health benefits of antioxidants. My blog posting from 4/26/10 gives an overview of the importance of antioxidants and includes a recommendation at the end for when it's best to take antioxidants, including right after vigorous exercise. A bit more about that...since so many of my friends & family members are really getting into serious exercise routines & training for marathons---you're my inspiration!

Dr. Kenneth Cooper (considered the 'father' of aerobics---founded The Cooper Institute in Dallas at the Cooper Aerobics Center) states that "antioxidant supplements are mandatory for adults who exercise." (Dr. Kenneth Cooper's Antioxidant Revolution: 1994; Thomas Nelson Publishers) This is due in part to the increase in oxygen reactions in our bodies that occur with exercise, especially high-intensity exercise. These oxygen reactions can lead to free radical production, which can, as the April blog posting explains, damage cells and accelerate the progression of cancer, cardiovascular disease and age-related diseases.

Dr. Russell Blaylock echoes Dr. Cooper's recommendation by explaining it this way: "The important thing to remember is that the number of free radicals generated during exercise depends on the intensity of the exercise and its duration...Unless antioxidants in the diet are proportionately increased, intense exercise can actually do more harm than good." (Health & Nutrition Secrets That Can Save Your Life: 2006; Health Press)

Now don't even think about using this as the perfect excuse to avoid exercising---there are WAY too many health benefits derived from regular exercise. :) The key is to give your body what it needs to 'deal with' the effects of exercising---and it's as simple as eating afoods high in antioxidants or taking a comprehensive antioxidant supplement (preferably an organic, whole food version).

Foods high in antioxidants: raisins, blueberries, blackberries, raspberries, strawberries, plums, spinach (raw is highest), kale, broccoli, avocado, alfalfa sprouts, sweet potatoes, carrots, peas...most fruits & veggies have antioxidants...these are some of the 'heavy hitters.'

My family & I incorporate many of these fruits & veggies into our diet (juicing helps!) and take a whole-food, organic antioxidant juice blend as well. Very inexpensive 'health insurance' we have built into our daily lives.

Back to the books---God's blessings on your health!
Sana

No, High Fructose Corn Syrup is NOT a 'Sweet Surprise!'

A new study from Cancer Research [70(15); 6368–76] reports that cancer cells can readily metabolize fructose to increase proliferation (which means that one way cancer cells are fed is from fructose). This has major significance for cancer patients given dietary high fructose corn syrup (HFCS) consumption, and indicates that efforts to reduce HCFS intake may disrupt cancer growth. That’s great news!!

Today, 55% of sweeteners used in food and beverage manufacturing are made from corn--and the #1 source of calories in America is soda--in the form of High Fructose Corn Syrup. It’s challenging to find bottled drinks, beverages, packaged/processed foods without it! (Yet it’s totally worth the effort as you learn more about the many negative effects of HFCS).

This isn’t new information--Among the many studies which have uncovered the negative effects of HCFS, a 2004 study (already 6 years old) in Nature (5/12/2004) credited the significant rise of diabetes cases to the growing consumption of refined carbohydrates (HFCS). The researchers found that the drop in fiber consumption and heavy consumption of corn syrup found in most processed foods were at the root of the problem--not the number of proteins, fats or carbohydrates.

Dr. Richard Johnson, a professor of Medicine at the U of CO, has been heavily involved in researching the effects of fructose on the metabolic system in animals and cell culture, as well as in clinical studies. Much of his research has concentrated on how fructose might cause obesity, high blood pressure, and other health-related problems (like cancer). His book, The Sugar Fix, explains how HFCS can increase a person’s risk for liver & kidney diseases, premature aging and certain types of cancer.

Most conventional cancer programs still do not adequately address healthy eating habits or the benefits of avoiding or at least minimizing sugar intake (before, during & after cancer treatments). All forms of sugar have negative effects on our health in general (as well as promote cancer)--but in slightly different ways & to a different extent. Fructose, however, obviously seems to be one of the overall most harmful.

One of the ways that HFCS has been found to promote weight gain is related to 2 hormones called ghrelin & leptin. Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite. Fructose has no effect on ghrelin and interferes with your brain’s communication with leptin, resulting in overeating.

The 'corn industry' has been working hard (under the guise of the innocent title of 'Sweet Surprise') to misinform the public---and, when you think about it, to promote major diseases, in the name of financial gain. It takes educated people making healthy choices to get the message across that we are taking charge of our health and will be avoiding HFCS products in the future. Let's make sure 'they' get the message...are you with me?

Blessings on your health--
Sana

Rules For Food---Check Them Out! :)

Author Michael Pollan has a great (small) book out called, "Food Rules." It's one of those books that just has a few words per page---a very quick read---very witty/funny---and very true! We, as a nation, should honestly NOT need a book like this. Since Michael has gone to the work of writing it, though, I feel we should check it out, smile, and take heed to his sound advice.

I'll share a few to give you an idea of what Michael means by "Food Rules":
*Don't eat anything your great-grandmother wouldn't recognize as food.
*Avoid foods you see advertised on TV.
*Eat only foods that will eventually rot.
*Eat only foods that have been cooked by humans.
*It's not food if it arrived through a window in your car.
*The whiter the bread, the sooner you'll be dead.
*Don't eat breakfast cereals that change the color of the milk.
And...My favorite:
*It's not food if it's called by the same name in every language. (Think Big Mac, Cheetos or Pringles)

Pretty basic stuff...great reminders when we're shopping, thinking of what to eat and teaching our kids and grandkids about healthy eating choices.

"Food Rules" also offers simple explanations to go along with the 'rules' given.
Yet another way to build health into your life...

May you be blessed with great health--
Sana

Bottled Water Blues...Definitely NOT Green!

It’s hot out there! (For most of us, that is!) Spending time outside this time of year can quickly remind us of how much water our bodies need to stay hydrated, as our thirst mechanism kicks in. Water is still at the top of the list for hydration and always will be…although occasional drinks of various assortments hit the spot as well!

If you’re still uncertain about tap water vs. bottled water/filtered water, check out my two blog entries from 6/10/2009 and 6/23/2009---they’re archived in the list to the left of the main articles. Hopefully that info will make a solid case in your mind for the need to avoid tap water. Distilled and reverse osmosis waters are also discussed with emphasis on the fact that both types of water are acidic, which we don’t want!

As we ‘wade’ through all the information on bottled water…and try to keep our head from ‘swimming’ as we search for quality bottled or filtered water…here are some facts that may be helpful:

-->A study by the Natural Resources Defense Council (NRDC) tested more than 1,000 bottles of 103 brands of bottled water. About one-third of the waters tested contained levels of contamination -- including synthetic organic chemicals, bacteria, and arsenic. At the national level, the Food & Drug Administration is responsible for bottled water safety, but the FDA's rules are completely exempt for all bottled water that is packaged and sold within the same state, which accounts for 60-70% of all bottled water sold in the US---and about 20% of the states don’t regulate these waters either.

-->Standard water bottles are composed of a plastic called PET which is made from crude oil. Estimates are as high as 17 million barrels of oil being needed for water bottles in the US each year. Over 85% of these water bottles are tossed in the trash instead of being recycled. Not exactly ‘green’ since these bottles take 400-1000 years to degrade!!

-->All plastic bottles leach synthetic chemicals into water, some more than others. Even the popular refillable polycarbonate water bottles are known to release BPA (Bisphenol A) into the water. The best and healthiest solution is a quality home water filter and refillable non-BPA plastic bottles or glass water bottles.

-->Estimated costs for bottled and filtered water:
$400-$500/year for bottled water (conservative estimate)…year after year…plastic bottle after plastic bottle…
$250-$450 one time cost for a good quality water filter…with once/twice a year filter change ($20-$40)

-->If you choose to go the route of a water filtration unit, look for an activated carbon filtration component (0.5 micron filter if possible) in the unit with the end-resulting water being slightly alkaline. Well-filtered, slightly alkaline water is what our bodies are looking for and are thirsty for!

I admit there are times (ie. travelling) when I will buy bottled water. Tap water is not an option in my humble opinion. I look for slightly alkaline versions and always look forward to returning home to the great filtered water we have in our Wellness Home! So simple, so green, and, most importantly, so very good for our health and the health of our precious families!

Remember...drink at least half your body weight in ounces of water every day--more when working out and when you're out in hot weather. Please let me know if you have questions---I love 'em!

Happy Summer! Blessings on your health--
Sana

Nutritional Supplements + Chemo/Radiation = ?OK?

I started my last blog posting with The Question of the Day re: surgery and taking nutritional supplements. Next question: How do cancer treatments (chemo/radiation) and nutritional supplements fit together? Here’s the rhetorical question from the last post one more time (just changing a few words): As we continue to learn about the powerful benefits of basic nutritional supplementation when we’re (fairly) healthy, wouldn’t it make sense to maintain those benefits when our bodies are under even greater stress as during times of chemotherapy and radiation?
Things that make you go ‘Hmmm…..’

I feel the need to include this paragraph as well from my last posting as well since it fits perfectly in this context as well (with just a few word changes): What is a person to do…if a health care provider instructs patients to avoid all vitamins, minerals and other nutritional supplements before/during/after chemotherapy or radiation? How about asking the health care provider for the specific ‘why’ behind their instructions…and the ‘reference’ where a person could access the studies/research their instructions are based on. If these two requests aren’t met with satisfaction, how about pursuing additional, evidence-based advice? “Because I said so” or “That’s just how it is” are NOT acceptable answers.

First on the agenda is the reminder to us all that each of us are uniquely created (by an amazing Creator, I might add!)—thus, there is no simple cookie-cutter piece of advice that fits all situations. Second on the agenda is one other very important reminder that nutritional supplements are NOT created equal! ‘Whole food’ and ‘Organic’ are two of the most important factors to look for when deciding on supplements. ‘Whole food’ means that the various nutrients are being provided as they would be found in nature—with just the water & fiber removed—no mega-dosing, just proper balance (as opposed to singling out certain nutrients, hoping our body will be able to use them appropriately, which usually doesn’t happen). ‘Organic’ means that you’re getting pure product, without pesticides/herbicides/fillers, etc. that can be harmful to us.

Below are just a few examples of research (from multiple textbooks & sources in my studies) that attest to the many benefits of basic nutritional supplementation, tailored to a person’s individual needs:

*CoQ-10 (an antioxidant) has been found to help alleviate many toxic effects of cancer drugs. It has also been found to reduce the risk of breast & prostate cancers---as well as the rate of tumor growth once the cancer has begun.
*Protease (a digestive enzyme) promotes healing and recovery from cancer—and can also dissolve the fibrin coating on cancer cells, allowing the body’s defenses to function better.
*Acidophilus (a probiotic) has been found to kill pathogens that contribute to cancer. A 1997 study showed the growth of breast cancer cells slowed by up to 85% after exposure to acidophilus.
*Indole-3-carbinole (powerful phytonutrient) prevents cancer in 2 ways: by improving enzyme pathways for our bodies to get rid of cancer-causing agents & by inhibiting certain cancer-causing materials from binding to DNA.
* Pyridoxine (Vitamin B6) can inhibit growth of some cancer cells, including melanoma.
*Maitake (mushroom) is highly effective against hormone-driven cancers like breast, prostate & endometrial---and even high mortality cancers like lung, liver, pancreas. It has also been found to be helpful in lessening the side effects from chemo (nausea & loss of appetite). It also appears to protect healthy cells from becoming cancerous & prevent spread of cancer once it has taken hold.
*Shiitake (mushroom) enhances the body’s natural ability to eliminate a tumor.
*Royal Agaricus (mushroom) is a rich source of beta glucan---a powerful cancer-fighting agent.

Realize that these few examples are also designed for PREVENTING big, bad diseases & health challenges, such as cancer. My family & I take a ‘whole food’ organic mushroom blend every day for that very reason, along with a few other foundational nutritional products----to me, THAT’S true ‘Insurance.’

Thanks for reading…for taking time to stretch your knowledge…for continuing the journey we’re all as ‘Owners’ of our own health—

Here’s to a most healthy you—
Sana

Nutritional Supplements + Surgery = ?OK?

Wow, the weeks fly by (in between blog postings!) as I continue on with my studies---All is well---just limited time and so much to learn! :) My goal in posting blogs like this is to potentially stretch your current knowledge in specific areas related to health. I encourage you to learn as much as you can, as you continue to ‘Take Ownership of your Health.’ Let’s get started…

The Question of the Day: How do surgery, pre & post-op recovery and nutritional supplements fit together? This is definitely becoming an ‘FAQ’ (frequently asked question) in my conversations –– and rightly so! As more and more of us are learning about the powerful benefits of basic nutritional supplementation when we’re (fairly) healthy, wouldn’t it make sense to maintain those benefits when our bodies are under even greater stress as during times of surgery and recovery?
Things that make you go ‘Hmmm…..’

Some examples of what can occur in the body during and after surgery: Vitamin B12 deficiency from anesthesia---reduced oxygen to cells & decreased blood flow from blood loss (both causing an increase in free radicals)---a profound suppression of the immune system from surgery and anesthesia---liver stress from anesthetic agents and medications---magnesium depletion from steroids and diuretics---impaired wound healing from vitamin C & zinc depletion and low protein intake. These are just a few examples…to emphasize the importance of appropriate nutritional supplementation during this critical time in anyone’s life. Just the trauma of surgery increases the body’s metabolic rate, which increases the production of free radicals-->not a good thing!
(Learn more about free radicals & antioxidants in my 4/26 blog entry).

Next Question: What is a person to do…if a health care provider instructs patients to avoid all vitamins, minerals and other nutritional supplements for several weeks before and after surgery? How about asking the health care provider for the ‘why’ behind their instructions…and the ‘reference’ where a person could access the studies/research their instructions are based on. If these two requests aren’t met with satisfaction, how about pursuing additional, evidence-based advice? “Because I said so” or “That’s just how it is” are NOT acceptable answers.

The Recommended Daily Allowance (RDA) of a nutrient does NOT apply to surgical patients or those with significant injuries since the stress of the situation dramatically increases nutritional needs. RDA’s were developed to provide healthy individuals with adequate nutrient intake to avoid diseases of deficiency, like rickets and scurvy (not to promote optimal health).

According to Dr. Eldon Haas in his textbook, Staying Healthy with Nutrition, ‘Vitamins A & C and the mineral zinc help tissue repair after surgery and lessen chance of infection.’ What a simple step to take to increase your healing ‘odds.’ Dr. Haas thoroughly covers nutrients that can be of benefit before and after surgery. Quick examples: B vitamins (especially B2-riboflavin) help with tissue repair…Magnesium activates multiple enzymes that promote the healing process.

Dr. Russell Blaylock (in Health and Nutrition Secrets That Can Save Your Life) refers to several studies which report that maintaining adequate levels of the mineral magnesium in the body tissues can reduce the risk of pulmonary embolism after surgery. Studies abound… revealing the benefits of nutritional supplementation before, during and after all types of surgery. Another example: Using a combination of flavonoids (antioxidants), magnesium, selenium, zinc and the antioxidant vitamins helps protect the brain during and after neurosurgery. Sounds like that would be a good idea…

In case you’re remembering past media reports pertaining to studies investigating the use of specific vitamins, antioxidants, etc. and finding them ineffective or even harmful, realize that those studies used single vitamins…single antioxidants, not vitamins and antioxidants found in ‘real food’ or in whole food supplements. Honestly, I’ve noticed multiple news stories recently about elevated infection rates in hospitals…making this information even that much more important!

Thanks for reading--I look forward to your comments and questions. :)
Blessings of wellness to you...
Sana

The BIG Kid on the Block: Antioxidants

Antioxidants may not be the ‘new kid on the block’ – but they could well be described as the ‘big kid on the block’ – that is, if you want to be healthy…stay healthy…minimize your risk of major diseases…minimize the aging process…you get the picture!

Here’s the deal (just a little chemistry---it’s OK!):

A Free Radical is an atom or molecule with an unpaired electron in its outer orbit. Often described as nasty… or angry…they’re produced by our bodies any time our metabolism increases (think stress, trauma, inflammation, infections, burns, exercise, x-rays, UV radiation…). Electrons like to hang out in pairs, so they will ‘steal’ an electron from wherever they can (called oxidation). This process can damage cells and accelerate the progression of cancer, cardiovascular disease, and age-related diseases.
Now before you start thinking that this gives the excuse to avoid exercising (because exercise is a major key to good health), let’s take a look at antioxidants.

Antioxidants do their job by supplying electrons to the free radicals to neutralize or stabilize them, which, in turn, protects our cells from damage. Anti (against)-oxidants (oxidation)…antioxidants help protect against oxidation. Ignoring this daily occurrence of free radical production in our bodies can lead to the ‘big, bad diseases’ we hear about every day…cancer, heart disease, stroke…just to name a few.

A few examples of Antioxidants: Vitamins C & E, beta-carotene, magnesium, zinc, selenium, glutathione, garlic, milk thistle…just a few…it’s a long list. Each antioxidant has its own area of defense, which emphasizes the fact that antioxidant nutrients and herbs are needed in balance to adequately defend our cells.

Important Point: Taking single antioxidant supplements can actually lead to the formation of free radicals---which is what we’re trying to avoid! We weren’t designed to depend on the antioxidant from the juice of one amazing berry only found in a remote mountain range for all of our antioxidant needs. Combined antioxidants (found in whole food supplements) have a much greater effect than single antioxidants—a powerful example of synergy in our body. This combination of antioxidants creates an antioxidant network, providing powerful protection against free radical damage (oxidation). Everything in balance…just as God intended it to be. My family and I take a ‘whole food’ organic juice product that has 21 juices, herbs & extracts…no water, no sugar, sweeteners or preservatives…just wonderful antioxidant goodness. Our diet is heavy in veggies, fruits and whole grains as well.

Set a life-time goal of making sure your antioxidant-defense system stays strong… through plenty of fresh, organic veggies & fruit—and a balanced, whole-food, organic antioxidant supplement. Critical times to supplement antioxidants: after exercising, after injuries, with inflammation & during times of high stress.

Blessings of good health and antioxidants to you…
Sana

Asthma...Natural Solutions

I’ve been asked to share information pertaining to natural health solutions for asthma---thanks for asking, Sharon & Colleen! This information has been a work in progress from my studies…from accomplished leaders in the field of natural medicine, like Dr. Andrew Weil, Dr. Russell Blaylock and Dr. Eldon Haas. It’s so confirming to see how in agreement these leaders are in so many aspects in natural medicine, focusing on true evidence-based medicine.

This information is for your education. You may be aware of some of the content, which is good! Work with your health care provider to see what parts, if any, are a good choice for you. Always keep in mind that YOU are the 'Owner' of your health. If your health care provider isn’t interested in working with you, don’t be discouraged---and don’t give up! If a health care provider isn’t willing to work with you except in writing prescriptions, it could be time to look for someone who is willing to work with you. Good for you in being open to learning about natural, safe options for your health!

You’re probably well aware of all the advantages---for EVERYONE---of a diet high in veggies and fruit. Some studies suggest that apples, carrots, tomatoes & leafy vegetables can be especially beneficial for people with asthma.

Asthma is an inflammatory disease. Free radicals increase (not a good thing) in your body whenever there is inflammation. Vitamins A, C, E and the mineral selenium are among the many antioxidants that help fight free radicals. Magnesium has been found to be helpful in relaxing muscle, including the muscles in our airways. Potassium and zinc assist with cell hydration. A well-rounded, whole-food multivitamin/mineral supplement can provide this nutritional support we need in addition to our healthy eating.

Bromelain is an enzyme in pineapples believed to have an anti-inflammatory effect. The herbs ginkgo biloba and licorice root help decrease inflammation in the lungs. Ginger and turmeric have great anti-inflammatory qualities as well.

Asthma control is very dependent on a proper fatty acid profile. Asthmatics can greatly benefit from a proper balance of omega-3 and omega-6 fatty acids in their diet. For most of us, that means increasing omega-3 intake and decreasing omega-6 intake. Omega-3 fatty acids EPA and DHA have been found to be helpful in controlling asthma and inflammation. EPA and DHA are found in cold-water fish, such as salmon and trout as well as walnuts and flax seed. It can also be obtained from good quality fish oil capsules. Vegan versions of EPA & DHA are available as well. Using extra virgin olive oil for cooking is one way to keep the healthy omega-3’s in balance.

A fatty acid known as arachidonic acid (an omega-6 that is found in egg yolks, shellfish and meat) may increase the risk for asthma and asthma symptoms. Replacing animal protein with plant protein as much as possible can prove beneficial for some asthmatics.

Sometimes a specific food can trigger asthma attacks. Eliminating wheat, corn, soy and sugar (one at a time) for 6-8 weeks to watch for changes in asthma status can identify certain problem foods/food groups. Using a quality mineral salt (RealSalt) instead of standard table salt is beneficial for overall health and has positive implications for breathing challenges.

Increasing water intake can decrease asthma attacks. Water keeps ALL of our cells hydrated. Drinking ½ our body weight in ounces is a standard goal, increasing the amount with exercise and during very warm weather. This should be good quality water---not tap water. Slightly alkaline water is best---both reverse osmosis and distilled water are quite acidic and not well absorbed. (More info in my archived blogs)

Installing a good air filtration system in the home can dramatically reduce the levels of respiratory irritants such as smoke, dust, molds and harsh chemicals. Air filtration systems that produce ozone should be avoided. Ozone is a respiratory irritant. The EPA is undergoing further analysis as to whether ozone should labeled as a toxic gas. Negative ions are good, ozone is not--except way up in the ozone layer! (More info in my archived blogs)

Magnetic technology in the form of thin magnetic pads, necklaces, etc. has been found beneficial by many in easing asthmatic symptoms. (More info in my archived blogs)

Thousands of former asthmatics have found chiropractic adjustment to work for them. A chiropractic adjustment can remove interference to the nervous system, allowing your body to heal itself and minimize symptoms. Manipulative work done on the chest can help in breaking up restrictive patterns in nerves and muscles that develop in chronic asthma (ie. osteopathic manipulation, especially from a practitioner of cranial therapy, deep-tissue massage).

As you can see, there are many avenues of safe, effective options to explore. Thanks for reading and learning---and keeping an open mind to safe options for a significant health challenge.

May you be blessed with wellness...
Sana
PS: I look forward to your comments!

What It Takes For Health...Cardiovascular and Overall Health

Another class completed---two more are waiting for me: Nutritional Influences on Health and Basic Herbology. Then it's on to Elements of Traditional Naturopathy...and yes, I'm a nerd...I think they sound very interesting and I can't wait to dive in! Oh, well, someone has to play the nerd role/I love to study & read huge books...and apply all this amazing knowledge in what I do! And it's only by God's grace that I'm moving forward with this---yes, He answers prayers!

This will be a short entry (yeah, right!) being I'm soon ready to head out the door to meet my sweet husband in Phoenix--then leave in the AM for a week! Yes, I'm taking my textbooks with me...and my highlighters...and our laptop. :)

In the middle of one of my chapters in 'Staying Healthy with Nutrition' the author ends a segment in the Special Supplements section with the following statement:

Ultimately, we'll see that maintaining alkalinity and lowering inflammation in the body with consistent good nutrition and regular exercise is going to be our best program for ensuring (and insuring) cardiovascular health.

Hmmmm.....He didn't mention a single medication or treatment for cardiovascular health...Hmmm...
I would take his statement one step further and change the words 'cardiovascular health' to 'overall health.'

The KEY is NOT waiting until something big/bad happens healthwise. Time for building prevention and a true feeling of wellness into our lives is NOW.

Taking small steps in changing what we eat...in the quality of our water...in the quality of our sleep...in making sure we get regular exercise...will pay off immensely in the long run. Remember his mention of 'alkalinity' -- check out some of my previous blogs if you're not familiar with it and how important it is to our health.

One last pointer when it comes to what we eat. Ditch the "I'm going on a diet" or "I'm on a diet" -- we're ALL on some type of diet (obviously some tremendously more healthy than others)! How about saying, "I'm changing my diet" or "I'm changing my diet for the better" (making one small change at a time, like adding a green salad every day).

May you each be blessed with great health--
Sana

This Could Save Someone's Life: Do You Know Anyone Taking Avandia for Diabetes?

A bit different focus today---jumping to the 'other side' for a moment---because a big part of WELLNESS involves knowing what NOT to take and finding SAFER, HEALTHIER options. Please share this with anyone you know who may be taking Avandia, a popular diabetes medication.

Check out these excerpts from an article in today's New York Times(2-20-2010):
Hundreds of people taking Avandia, a diabetes medicine, needlessly suffer heart attacks and heart failure each month, according to confidential government reports that recommend the drug be removed from the market.

Avandia, intended to treat Type 2 diabetes, is known as rosiglitazone and was linked to 304 deaths during the third quarter of 2009. “Rosiglitazone should be removed from the market,” one report, by Dr. David Graham and Dr. Kate Gelperin of the FDA, concludes. Both authors recommended that Avandia be withdrawn.

The internal FDA reports are part of a fierce debate within the agency over what to do about Avandia, manufactured by GlaxoSmithKline. GlaxoSmithKline said that it had studied Avandia extensively and that “scientific evidence simply does not establish that Avandia increases” the risk of heart attacks.

Avandia was once one of the biggest-selling drugs in the world. Driven in part by a multimillion-dollar advertising campaign, sales were $3.2 billion in 2006. But a 2007 study by a Cleveland Clinic cardiologist suggesting that the drug harmed the heart prompted the FDA to issue a warning, and sales plunged. A committee of independent experts found in 2007 that Avandia might increase the risk of heart attack but recommended that it remain on the market, and an FDA oversight board voted 8 to 7 to accept that advice.

Hundreds of thousands still take the medicine, although some top endocrinologists say they have sworn off the drug.

The bipartisan multiyear Senate investigation — whose results are expected to be released publicly on Monday but which were also obtained by The Times — sharply criticizes GlaxoSmithKline, saying it failed to warn patients years earlier that Avandia was potentially deadly.

“Instead, G.S.K. executives attempted to intimidate independent physicians, focused on strategies to minimize or misrepresent findings that Avandia may increase cardiovascular risk, and sought ways to downplay findings that a competing drug might reduce cardiovascular risk,” concludes the report, which was overseen by Senator Max Baucus, a Montana Democrat, and Senator Charles E. Grassley, an Iowa Republican.

Mr. Baucus said of the report, “Patients trust drug companies with their health and their lives, and GlaxoSmithKline abused that trust.”

In response, GlaxoSmithKline said that it disagreed with the Senate investigation’s conclusions. The company said that it could not comment on internal FDA documents but that “the official ruling from FDA is that Avandia remain on the market.”

Safer, healthier options are available for those with type 2 Diabetes, involving simple lifestyle changes. I look forward to your comments and questions.

May you be blessed with true wellness...
Sana

Nutrition Trends...Part 2

A few more trends that seem to keep 'popping up' in the news...in work-related emails...in health & cuisine magazines...on the web...
Just think--when a friend mentions one of these, you can say, "Yeah, I already heard about that." :o)

**Changes in Nutritional Labeling! This includes 'Front-of-package' labeling and major changes in serving size (meaningful portion sizes) that is more in line with how Americans are eating. Unless consumers study the label carefully they may think they are getting fewer calories or other nutrients than they are--as they are pouring 1 1/2 cups of cereal into a 'typical' American cereal bowl---when the serving size for most cereals 3/4 cup.
->TIP: Pay attention to serving size of your favorite foods---do the measuring & see how close you are to an actual 'serving' -- so you'll know if you're actually consuming 120 calories...or 240 calories!

**Green Tea Rising Up In Ranks! The research is revealing the amazing benefits of green tea (decaf as well)...from prevention of skin cancer, powerful antioxidant effect, antibacterial effect, heart health protector, promotion of fat-burning, regulation of blood sugar and insulin...to promoting fertility (a recent study showed that women who had 1 cup of green tea a day got pregnant faster).
->TIP: Opt for a green tea at your favorite coffee place at least once per week (more often, preferably)--it's less expensive than the latte's & so good for you. Check out the 'tea' section of your grocery store as well--with a goal of an organic green tea.

**Herbs and Spices to 'Kick Things Up A Notch' (Sorry, Emeril!) Many of the herbs that make foods taste amazing (and can decrease the amount of salt/sodium needed) have great health benefits. Turmeric (that's what's in curry) has great antioxidants & anticancer agents--as well as anti-inflammatory & antibiotic effects. Oregano is a strong antioxidant. Cinnamon is a powerful antimicrobial, found to kill E. coli (bad bacteria) & other bacteria--along with having anti-inflammatory effects. Ginger has powerful antibiotic & anti-inflammatory effects. Garlic has been proven effective against some resistant bacteria, along with yeast and parasitic infections---and it has great anti-inflammatory effects.
->TIP: If the spices in your spice rack have been around for over a year, it's time to start over with fresh...dried is OK...organic is best. Start experimenting with these great spices that make your house smell SO good!

**Having FUN Cooking At Home! Whether you're involving your little ones...or inviting a few friends over to make a meal & then enjoy...the benefits are many! It's a great way to teach kids very basic nutrition concepts (yes, there are many older elementary kids that have no idea what protein is...or that it is something that should be included with each meal) -- a great way to cut down on use of processed foods with all the preservatives and other harmful ingredients -- and low budget entertainment!
->TIP: Watch a few episodes of a Food Network show (Giada is my favorite) to get some ideas...or just go on one of the 'food' websites: www.foodnetwork.com www.cookinglight.com to get some ideas. Some of the websites even generate grocery lists for specific recipes.

Back to the books---I have several pages marked with a sticky-note in my current textbook as 'great blog ideas' -- Stay tuned!

May You Be Blessed With Good Health...
Sana