Natural Health and Medicine

Benefits of Probiotics

2010-04-30T10:56:00.002-04:00

by Eric Vonheim & Terrible Tummys

Recent research shows that our adult human bodies contain an enormous biomass of trillions of good bacteria, or probiotics, which generate metabolic activity and plays an important physiological role in humans.

Probiotics are well known to contribute to overall general health. Since over 70-80% of your immune system resides in your intestines, probiotics play a key role in supporting the every day battle between good and bad bacteria that try to take over health. They work by crowding out potentially harmful bacteria, as well as creating an environment inhospitable to these pathogens.

Probiotics are even better known to promote a healthy digestive tract. They help maintain healthy intestinal cells and support bowel regularity. They can assist the manufacture of digestive enzymes that help break down food, as well as help your body absorb nutrients better.

Out of the myriad of benefits surrounding probiotic research, the best-documented health benefits associated with probiotic use are:

· decreased incidence or duration of diarrhea caused by antibiotics or viruses;2,3,4

· resolved occasional constipation;5,6

· improved immune function;7,8

· improved the ability of lactose-intolerant people to digest lactose, thereby improving tolerance to dairy products;9 and

· reduction of common infections 10

The two most predominant probiotic species are Lactobacillus and Bifidobacteria- the most prevalent bacteria in our intestines. These are also the two genera of greatest research and use regarding human health. Lactobacillus organisms reside mainly in the small intestine, bifidobacteria in the large.

The lactobacillus genus contains dozens of species, including important organisms such as Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus salivarius. One of the most important members of the bifidobacteria genus include Bifodobacterium lactis. Scientists are now formulating products that contain select species from both genera to improve the colonization of probiotics in both the small and large intestines.

Many researchers have suggested that a mixture of probiotics may have a greater effect on the intestine than the individual strains. Not only have research studies found that multiple strains of probiotics can enhance adhesion of other probiotics to the intestinal wall and increase the richness and diversity of the bacterial microbiota in the gut, but these combinations offer functional benefits as well.

A premium, strain-identified formula consisting of Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus plantarum, and Lactobacillus salivarius in a clinically effective dose of 20 billion live organisms per serving can be beneficial to any person wishing to introduce probiotics into their diet.

For more information, please visit:

www.terribletummys.com

References
1. Bourlioux P, et al. The intestine and its microflora are partners for the protection of the host: report on the Danone Symposium "The Intelligent Intestine," held in Paris, June 14, 2002. Am J Clin Nutr 2003;78(4):675-83.
2. Hickson M, et al. Use of probiotic Lactobacillus preparation to prevent diarrhoea associated with antibiotics: randomised double blind placebo controlled trial. BMJ 2007;335(7610):80.
3. Johnston BC. Probiotics for pediatric antibiotic-associated diarrhea: a meta-analysis of randomized placebocontrolled trials. CMAJ 2006;175(4):377-83.
4. Katz JA. Probiotics for the prevention of antibiotic-associated diarrhea and Clostridium difficile diarrhea. J Clin Gastroenterol 2006;40(3):249-255.
5. Koebnick C, et al. Probiotic beverage containing Lactobacillus casei Shirota improves gastrointestinal symptoms in patients with chronic constipation. Can J Gastroenterol 2003;17(11):655-9.
6. Marteau P, et al. Bifidobacterium animalis strain DN-173 010 shortens the colonic transit time in healthy women: a double-blind, randomized, controlled study. Aliment Pharmacol Ther 2002;16(3):587-93.
7. Schiffrin EJ, et al. Immune modulation of blood leukocytes in humans by lactic acid bacteria: criteria for strain selection. Am J Clin Nutr 1997;66(2):515S-520S.
8. Sheih YH, et al. Systemic immunity-enhancing effects in healthy subjects following dietary consumption of the lactic acid bacterium Lactobacillus rhamnosus HN001. J Am Coll Nutr 2001;20(2):149-56.
9. de Vrese M, et al. Probiotics--compensation for lactase insufficiency. Am J Clin Nutr 2001;73(2 Suppl):421S-429S.
10. de Vrese M, et al. Effect of Lactobacillus gasseri PA 16/8, Bifidobacterium longum SP 07/3, B bifidum MF 20/5 on common cold episodes: A double blind, randomized, controlled triaL J Clin Nutr 2005;24:481-91.

Toxins in sunscreens

2009-07-21T12:33:00.002-04:00

Vitamin D and Sun.

2009-07-07T16:56:00.005-04:00

Dietary Fiber

2009-06-05T21:35:00.006-04:00

A Few Thoughts on Mammography

2009-05-14T21:22:00.005-04:00

I had three patients visit my office in recent months because of inconclusive results on mammograms. The results showed numerous small calcium deposits (sometimes in a particular area). The doctors’ recommendations had all been: follow up in 1/2 year.

All three of them were stressed by the fact that they have had to do repeated mammograms. One had 4 mammograms, the others 5 and 6, in the last 2-3 years and all were ordered to have another one again in just six months.

All three were concerned that numerous and frequent mammograms may cause cancer just by themselves. Also, all three of these women were living in state of constant fear that eventually a so-called “pre-cancerous” condition might turn into a cancer. Their doctors could do nothing more than “observe” and “follow up” with repeated mammograms.

All three were asking similar questions: how many mammograms they could safely undergo, and what I could do for them as a naturopathic doctor to improve breast health and stop that crazy cycle of endless mammograms.

I reviewed current research about benefits and possible side effects of mammogram. Here some interesting and important facts:

1. Mammography is the most studied method for breast cancer detection today; mammography is superior to the other imaging modalities in the depiction of tumor-associated micro-calcifications;

2. The screening age for breast cancer in Israel was 50, but they have lowered it to 45. In America it is 40. For women with family history it’s calculated individually. Source

3. The benefits and the harms in mammography screening are not given equal attention in scientific articles, which tend to emphasize the major benefits of mammography screening over its major harms. This imbalance is associated with the authors' affiliation. Source

4. I found a web-site where you can calculate the dose of radiation with each mammogram for yourself:

http://www.safety.duke.edu/radsafety/mammo_dose/default.asp

I plugged in some numbers. The median dose of a single exposure is about 171.7 millirads while the maximal dose could be as high as 473.7 millirads. The technique used, and the thickness and composition of breast tissue, are the most important factors. A thick and dense breast with a lot of glandular tissues will get maximum radiation. Thin and non-dense (with more fat tissues) breast will require less radiation.

On this web-site you may calculate how much radiation you get annually from the environment and other medical procedures.
http://www.ans.org/pi/resources/dosechart/

I put my numbers in. I got 294.75 millirads/year. Add this number to the dose from your mammogram dose.

5. The false-positive rate is lower in non-dense versus dense breasts. If a woman has thick and dense breasts the rate of false-positive results could be as high as 50%, according to some articles.

6. For Radiation Users and "members of the public" the corresponding limit of radiation is between100 millirads per year minimum to 5,000 millirads maximum. If annual dose is higher then 5,000 millirad/year in your environment, it would be classified as a hazard. During pregnancy radiation dose shall not exceed 400 millirads per year. It could cause fetal genetic disease and fetal abnormalities. http://www.mcgill.ca/ehs/radiation/manual/3/.

7. In 1977 mammography was declared a superior tool. Since then thermography is not used. Currently, however, there are more and more voices and research to revive thermography. “In light of technological advances and maturation of the thermographic industry, additional research is required to confirm the potential of this technology to provide an effective non-invasive, low risk adjunctive tool for the early detection of breast cancer.”Source

8. I have not been able to find any information about cumulative effect of radiation due to mammogram on breast cancer. It is possible that research has not been done on this topic or it will take more intense serge to find it.

Conclusion: I think mammography raises some real concerns for some women. Let’s look at this: during one mammogram a woman can receive up to 470 millirads of radiation; add to that a typical environmental dose (294) and the total is 764. That dose is higher then the allowed annual dose of radiation for a pregnant female (400millirads) per year. If 2 or even 3 mammograms were done during any given year, then the number could be as high as 1234 or even 1704. If this dose of radiation could be damaging to a fetus, could it also be damaging to breast tissues? Possibly so. Remember, reliable information about the harms of this procedure is hard to come by. Nonetheless this dose is still too small to be considered dangerous according to government standards. As you can see there is no simple answer to a question: how many mammograms are safe to have per year or through the life.

Here are my suggestions: It is prudent to do a base-line mammogram and if micro-calcifications are found then start naturopathic anti-cancer treatment with natural substances immediately. I see in my practice that improvements in breast health can be observed within six months to a year.

In my next blog I will answer in greater detail the second question: can a naturopathic doctor help if micro-calcifications are found in the breast tissues, and how? I’ll talk about anti-cancer diet, herbs and supplements that can be used safely.

Lawn as a garden

2009-04-03T10:27:00.001-04:00

All my patients and friends remember me for saying: “if you want to be healthy, you should eat 4 cups of raw vegetables per day, 2 cups of cooked vegetables per day and 2 cups of fruit per day.” But how can we do that when the economy is down and prices and unemployment are up, and many are cutting their food budgets?

Here are two thoughts:

1) Follow the First Family and use your lawn as a garden.

2) Look for a public garden in your neighborhood.

For the past three years I have had a garden. It is not in my back yard; it is one block away from my house in a public garden. The term “Public garden” does not mean that all neighbors regardless of their participation can harvest (although they sometimes do), it means that I have my own small plot in a large parcel of land where I can plant and harvest. The size of my plot is about 7 feet by 7 feet.

Here what I’ve learned from my 3 years of gardening:

This plot size can provide me with all vegetables I want during the summer!

Start early, at the end of March. I do not wait till May 15 or the weather is warm; I sow seeds of arugula, onion, mustard, kale and chard. I do not put them into the frozen ground, but I start soon after the ground is defrosted. Seedlings of those vegetables can withstand the cool temperatures of April; as a result I’ll have my first fresh salad in mid- May. The chard will be good all the way through the summer to the end of October.

In mid-April I buy 6 seedlings of green and red salad, 4 tomato plants, one cucumber and one zucchini plant. Check the weather for frost in your area. You may need sometimes to cover those seedlings overnight. Use old pots or old plastic shower curtain with sticks.

In early May I soak several different kinds of beans for 48 hours. Once they sprout they go into the ground. They will grow up tall and require long sticks. Also you will need long poles for the cucumber plant and to support your tomatoes. I like everything that grows up tall, because these plants do not require a lot of space.

At the end of August re-seed arugula, kale and mustard. They can be harvested till first frost. Last year I was able to eat from my garden from mid-May till the end of October.

Beta-Blockers are about to be discarded by doctors.

2008-12-13T00:03:00.001-05:00

I’m very concerned with the direction our western (allopathic) medicine is going. In my naturopathic practice I’m very tolerant about drugs. Indeed I tell to my patients: “take the drugs your MD prescribes when you need them, but at the same time let’s work together so that you can get healthier and discontinue those drugs with the permission of your MD”. I used to be very upset and discontented when I was practicing as an MD and I received information that the drugs we were using were, after a close look, either ineffective for the conditions we used them for or had long term side effects that outweighed their positive effects. Such news stories, however, stopped bothering me; I just got to be “immunized” and dulled to them, because they came to me almost monthly.

Just to refresh your memory:

Hormone Replacement Therapy (HRT) for menopausal females: I used to prescribe that left and right: for hypertension onset with menopause, for osteoporosis, to prevent cardio-vascular events, for mood swings, for skin changes…until one day we learned that it sent the rate of female cancer through the roof;

Vioxx for pain. It almost tripled the rate of cardiovascular events;

Antibiotics. I used to prescribe them just to see whether patients could get better. But after we created super-bugs (MRSA and untreatable Tb), I stopped. Antibiotics for H.pilory? Not anymore, now that we have come to believe that that bug actually protects patient from gastro-intestinal cancer;

Fosamax for osteoporosis…;

Blood glucose lowering medications…

The list could go on and on. But I added one more group of medications to this list 2 days ago, the group called beta-blockers. These have been used to treat elevated blood pressure. However, the latest review of the evidence about these drugs, presented in the August 14, 2007, issue of the Journal of the American College of Cardiology, finds that:

“Despite three decades of using beta-blockers for hypertension, the authors of the state-of-the-art paper noted that no study has shown that beta-blocker mono-therapy reduces morbidity or mortality in hypertensive patients, even when compared with placebo. Indeed, in some early trials, such as the British Medical Research Council study in the elderly, beta-blocker mono-therapy was not only ineffective, but whenever a beta-blocker was added to diuretics, the benefits of the antihypertensive therapy distinctly diminished”.

The bottom line: do not take beta-blockers

For me as a doctor several facts remain unclear:

1. If for 30 years morbidity and mortality for patients on beta-blockers was as high as on placebo, then why did we continue to prescribe it?

2. If the blood pressure was lowed in hypertensive patients to normal with beta-blockers (according to previous research data), but patients still had the same morbidity and mortality, then what was the cause of their cardiovascular event if it wasn’t high blood pressure? (We have thought in medicine that there is a direct correlation between high blood pressure and cardiovascular events: the higher your blood pressure, the higher the chance to have a stroke or heart attack).

Examples of beta-blockers: atenolol (brand name: Tenormin), metoprolol (brand names: Lopressor, Toprol XL) and propranolol (brand name: Inderal). Talk to your doctor and consider alternative treatments for hypertension. There are some safe and effective natural treatments; one may be the right one for you.

Flu and Cold Season are Once Again upon Us

2008-10-28T11:03:00.005-04:00

It is almost impossible to differentiate cold from flu (also known as influenza). Sore throat, cough, and fever are symptoms common to both conditions. Practically speaking, there is no need to distinguish them, because treatment is the same: stay in bed if you feel tired; take aspirin (not for kids younger then 5 years old) or acetaminophen, if fever is higher then 102; drink plenty of water to prevent dehydration. People rarely die from flu, even though on day two and three you will probably feel that you will. People die from complications. For that reason the most vulnerable people, that is, the very old, very young, immune compromised patients and those with several chronic conditions, should seek medical supervision to prevent complications.

A few steps to prevent cold/flu

1. “Wash your hands!” This is the best sign I ever saw in public bathrooms. According to research, the best bacterium removers are:

Chlorhexidine gluconate (CHG) sold under name brands such as PrimaKare or Bactoshield, and triclosan, sold as Prevacare
Plain soap and water (without microbe-fighting chemicals)
Tap water alone

The best virus removers are:

Benzethonium chloride
Plain soap and water (without microbe-fighting chemicals)
Tap water alone.

Commercial antimicrobial soaps have fallen out of favor because they do not do the job as advertised.

2. Eat garlic and onion daily. Both contain allicin, a substance that will kill bugs, viruses and fungus. Allicin in high doses is stronger than prescription antibiotics and there is no resistance to allicin. Tip: eat raw garlic or onion with your food; if they taken on an empty stomach they may cause burning and stomach irritation.

3. If you are surrounded by sneezing and coughing people, use a NETI POT twice per day physically to clean the bugs out of your nose.

4. If you are coming down with a cold or the flu and can hardly get out of bed, just stay there for 1 or 2 days.

5. Make green tea with lemon and ginger and drink one cup every 3 hours. Lemon zest has the essential oil Lemolin; you can see it as a thin film on the surface of your tea. This oil has strong anti-bacterial, anti-viral and anti-fungal properties. Ginger is a “hot” Chinese root that causes vasodilation and will deliver the Lemolin into every cell of your body, where it will kill the invaders.

6. Use a chest rub or Chinese “Tiger Balm” to prevent colds from going down to your lower respiratory tract. Apply on your chest, throat, temples and behind your ears. This will improve blood circulation and will decrease congestion. These remedies contain menthol. Tip: wash your hands immediately after application. Menthol in the nose or eyes causes severe irritation.

7. Zink 30 mg/day. Higher doses may cause nausea.

8. Take supplements of vitamin D. Research shows that people deficient in vitamin D are prone to viral infections. Read here.

Now a few words about vaccination for flu. According to the CDC (Center for Disease Control), “each vaccine contains three influenza viruses-one A (H3N2) virus, one A (H1N1) virus, and one B virus. The viruses in the vaccine change each year based on international surveillance and scientists' estimations about which types and strains of viruses will circulate in a given year. We can speculate how good our scientists at estimation, but I know for sure that viruses mutate so fast that if you have one this week you may have his “brother” next week, and his “sister” next month. They have different genetic structures and require different immune responses. That is why some people could get sick several times during a year with very similar viruses. I recommend flu shots only for very old, sick people with several chronic conditions and immune compromised (cancer, HIV) patients.

WebMD states on October 7^th, 2008: “Don't use over-the-counter pediatric cough and cold drugs in kids younger than 4”. If it is not good for kids, it can not be all that good for you either! Avoid these drugs.

As a naturopathic doctor I prescribe herbal medications. Some of them should be taken before cold and flu season starts, because they may need 2-3 weeks before you may see their effect: Eleuterococcus senticosus is an adaptogen; it will calm down an over-stimulated immune system and stimulate a weak one. Astragalus membranaceous will increase production of immune cells. Echinacea angustifolia andEchinacea purpurea will increase levels of interferon. Two other herbs that can be useful during the infection because their anti-bacterial or anti-viral properties are: Mahonia aquifolium andMelissa officinalis

Sometimes I do cupping in the office. This treatment stimulates the immune system and improves blood circulation to the lungs. It should be done 3-4 times after the first onset of a cold or flu to prevent pneumonia.

Patient’s back with cups and Patient’s back after cupping

Aerobic Exercise

2008-08-12T15:15:00.003-04:00

Aerobic exercise, also known as cardio-vascular exercise, has many known benefits, and I’ll mention a few later. For now, let’s start with a definition: Cardio-vascular exercise means exercise that will make your heart rate go up so that your vessels will contract and relax periodically. Cardio stands for heart and vascular stands for blood vessels. We should all do this kind of exercise for one hour 5 times per week, according to American Medical Association.

Benefits of cardio-vascular exercise:

Blood glucose regulation: During exercise muscles use glucose that is in the blood stream as a primary source of energy. When that glucose is depleted, more glucose is released from storage in the liver. This is the simplest way to lower glucose level for patients with diabetes type2. Do not drink soft drinks or sweet Gatorade during exercise, as it will cancel its blood glucose lowering effect. Read here about importance of exercise in Diabetes type2. Read here

Vaso-dilation and lowering of blood pressure: During exercise the lining cells of vessels produce nitrous oxide, a substance very similar to nitroglycerin (a vasodilator). It causes natural vasodilatation / relaxation and drop in blood pressure. Daily exercise will insure constant production of nitrous oxide and steady low blood pressure. Read here

Cancer prevention: Increased daily physical activity has been associated with a significantly decreased risk of cancer in both men and women. Read more about that here: http://blog.bodykind.com. The blog summarizes many current research articles.

Weight reduction. When cardio-vascular exercise has been paired with the Mediterranean diet, the weight reduction is significant and long lasting. Read here

Here are a few simple rules to remember:

1. Bring your heart rate up slowly during exercise. I recommend to my patients that they spend 15 minutes to warm up, 30 minutes of exercise with maximum heart rate for your age and 15 minutes to cool down to your resting heart rate.

2. The intensity of cardio-vascular exercise is measured by the heart rate. During aerobic exercise you have to bring your heart rate to a maximum point or its highest rate for your age. The formula for calculating your maximum heart rate point is: (220-age) x 0.6. For example, if you are 60 years old, your maximum heart rate, during cardio-vascular exercise, will be 96 beats per minute: (220-60) x 0.6 = 96beats/min.

To take or not to take supplements.

2008-06-29T19:53:00.003-04:00

Often I tell to my patients that the food they eat could be their biggest enemy. Food, however, should be their best medicine. Despite this, I also take multi-vitamins and mineral supplements in the form of pills, and that sometimes surprises my clients. This is my multi-vitamins

I explain that I do that for two reasons:

(1) In American agricultural practice, soil for growing fruits and vegetables is depleted of nutrients and these are not restored properly.

(2) Fruits and vegetables are delivered from different parts of country, sometimes from abroad, and time between harvest and purchase can be weeks or even a month. Many vitamins have short lives, measured in hours or days.

Knowing this, I advocate use of natural supplements.

Today Baycrest published the results of a very small preliminary trial that involved only 16 adults with type 2 diabetes who were not regularly taking antioxidant supplements. Patients attended three weekly sessions that involved consuming a different test meal on each visit. One meal consisted of high fat foods (a Danish pastry, cheddar cheese and yogurt with added whipped cream); the second meal consisted of only water; and the third test meal was the same high-fat meal plus vitamin C (1000 mg) and E (800 IU) supplements.

“Researchers found that vitamin supplementation consistently improved recall scores relative to the meal alone. Participants who ate the high fat meal without vitamin supplements showed significantly more forgetfulness of words and paragraph information in immediate and time delay recall tests, relative to those who had the water meal or the meal with antioxidant vitamins. Those on water meal and meal with vitamins showed similar levels in cognitive performance.”

Because study was small, the authors emphasize that their findings obviously require further replication in much larger trials. “Future studies will also need to look at how the antioxidant vitamins may be working and whether vitamins are directly targeting oxidative stress reactions or triggering an independent memory-enhancing ability which is simply masking the detrimental effects.” I also would like to see if fresh fruits and vegetables will have effect similar to vitamins if taken in conjunction with meals.

It is important that this study was not financially supported by vitamin or pharmaceutical companies!!

Food Sensitivity and Allergies: Alternative Treatments

2008-05-09T14:05:00.003-04:00

This is a quick summery of possible treatment for patients with food sensitivities and environmental allergies

Food sensitivities can express themselves through psoriasis, eczema, acne, joints pain, indigestion, and other symptoms. If you think you may be sensitive to a particular food, identify it and eliminate the whole food group it from your diet for 3-4 weeks. For example: if milk is a problem, then eliminate dairy products: milk, ice cream, sour cream, butter. You have to be very careful to eliminate everything from that group. For example, in eliminating dairy you may have to also eliminate many bread products, because most bread recipes call for dry milk. During that 3-4 week period restore the integrity of digestive tract with Glutamine and probiotics.

Environmental allergies express themselves as stuffed nose, postnasal drip with cough or watery eyes, and snoring, among other symptoms. Identify the cause with an allergy test and then eliminate the allergen if possible. For example, in the case of dust allergy you may have to get rid off rugs and carpets and buy hypoallergenic pillows and mattress covers. If mold is a problem, treat the mold in your basement and stay away from food molds such as blue cheese and blue cheese salad dressing.

Unfortunately; you can not get rid of trees and grasses in spring and summer. Here are some possible treatments:

Clean your nose, using a neti-pot twice per day. This tool may look weird at first, but if I have learned to use it, so can you. Even kids in my practice have learned to use it.
Take Vitamin C up to 3 g/day for short period of time.
Quercetin and nettle is a good combination of herbs to prevent degradation of mast cells, which contain granules of histamine and heparin. When mast cell is broken, histamine spilled out, that creates local inflammation. Heparin is anti-coagulant that insures constant blood and mast cells flow to the side of inflammation. MD often prescribe anti-histamine drug.

4. Take vitamins A and E. Although no randomized controlled trials show that they work, lack of those vitamins may cause hyperactive immune system. Also Vitamin A is responsible for normal reproduction of epithelial cell which are normal lining in the nose and throat and are definitely suffering during an allergy season.

Glycyrrhiza glabra or licorice will increase your internal level of cortisol, which will decrease inflammation. This herb may raise your blood pressure. DO NOT TAKE IT WITHOUT SUPERVISION OF YOUR NATUROPATHIC DOCTOR.
Sage will decrease mucus production
Try acupuncture
You may also try homeopathic remedies:

Natrum muriaticum for sneezing, watery eyes, clear nasal discharge.

Nux vomica for stuffed or runny nose especially at night.

Sabadilla for sneeze attack.

Allium cepa for watery eyes and clear nasal discharge that irritates area under the nose.

There are also combination remedies for dogs and cats, dandruff, pollen and many other allergens.

Stay healthy.

Sleep hygiene

2008-04-23T22:34:00.002-04:00

Sleep problems are quite common in my practice. Interestingly, most of my patients know why they have the problem. They tell me they stay up too late, or interrupt sleep by taking stimulating drugs such as cold medicines, or by having thoughts related to work. Or they over-stimulate themselves before bedtime with late-night activities such as television. Here are few tips everyone should follow.

Regular Bedtime:
Go to bed at about the same time every night, but only when you are tired. Set your alarm clock to awaken you at the same time every morning--including weekends and regardless of the amount of sleep you have had. If you have a poor night's sleep, don't linger in bed or oversleep the next day. If you awaken before it is time to rise, get out of bed and start your day.

Avoid napping.
If you nap throughout the day, it is no wonder that you will not be able to sleep at night. Napping is allowed for older people only, if they can limit them-self to 20-30minutes maximum and if they have no difficulties going to sleep at night and maintaining sleep through the night.

Avoid caffeine 6 hours before bedtime.
This includes caffeinated beverages such as coffee, tea and sodas, as well as chocolate. Herbal teas such as Chamomile are great substitutes. Drink them at least 1.5 hours before bedtime; otherwise your urinary bladder will wake you up.

Exercise
Regular exercise is helpful in getting a good night’s sleep, but not if it is done right before bedtime. Vigorous exercise before sleep can delay sleep. You cannot force yourself to sleep by exercising during that same day. Morning exercise also has little beneficial effect on sleep. The best time to exercise is in the afternoon or early evening. Even then, “it probably won't help you sleep unless you exercise on a regular schedule,” according to http://www.healthieryou.com/sleep.html.
The word “regular” is key when it comes to exercise.

Avoid heavy, spicy, or sugary foods 4 hours before bedtime.
These can affect your ability to stay asleep. Spicy food is stimulating. Heavy food will put you to sleep, but will also wake you up or cause unrestfull sleep. One of my patients put it this way: “I woke up thinking that a big turkey and a small elephant were sitting on my chest”

Use comfortable bedding.
Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes. Sometimes a leg pillow may help.

Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep.

Reserve the bed for sleep and sex.
Don't use your bed as an office, workroom or recreation room. Let your body "know" that your bed is associated with sleeping.

Eliminate distractions:
get rid of noise and light as much as possible. Animals, even your favorite cat or dog who loves to sleep with you, should be kept out of your bedroom. My old dog used to snore and had dreams of running, and he moved so vigorously that he rearranged small pieces of furniture at night.

To do list before bed time:

Have light snack. Turkey is good, because it is very high in L-Tryptophan.

Practice relaxation techniques.

Keep a piece of paper by the bed so you can immediately write down “important things” that need to be done tomorrow and then “forget “about them till morning.

Establish pre-sleep rituals, such as cool shower or a few minutes of light reading.

If not sleepy in 20-30 minutes get up, go into another room, and read until sleepy.

Avoid sleep medications by all possible means!
Benzodiazepines (commonly prescribed sleep medication) tend to be very addictive. Some doctors are more conservative about prescribing them, but others give them freely, especially to older patients. Insomnia cannot be corrected with pills. At best, sleeping pills have only limited usefulness. They provide a temporary solution to insomnia.
The older you get, the more you tend to absorb and excrete all medications more slowly. Your nervous system may also be more sensitive, which, in turn, may increase the effects of combining drugs.

Sleeping pills may cause older people to stumble or fall, feel groggy or hung-over, or appear forgetful and senile. Casual overmedication killed both of my in-laws, but what was worse, it put my father –in-law into a psychiatric word before he died, due to faulty diagnosis of his poor mental condition. Please check the medications your parents and grand-parents are taking, and make sure that both you and your loved ones understand the purpose of medication, dose levels, and side effects and contra-indications.

Herbs and nutritional supplements to try:
Valerian or Passionflower in the form of teas or tinctures;
Melatonin 3 mg to induce sleep;
GABA (Gamma-aminobutyric acid), an inhibitory neurotransmitter;
L-Tryptophan, 500 mg before bedtime.

Stay helthy.

Test results of drinking water from Associated Press (AP) report.

2008-03-24T12:22:00.002-04:00

I located some useful information regarding the recent Associated Press (AP) report about the pharmaceutical drugs detected in our public drinking water supply.

Water providers rarely disclose results of pharmaceutical screenings unless pressed, AP found. For example, the head of a group representing major California suppliers said the public "doesn't know how to interpret the information" and might be unduly alarmed.
I feel really calm, safe and well cared for after that statement!

Any way, here are some results:

• Officials in Philadelphia said testing there discovered 56 pharmaceuticals or byproducts in treated drinking water, including medicines for pain, infection, high cholesterol, asthma, epilepsy, mental illness and heart problems. Sixty-three pharmaceuticals or byproducts were found in the city's watersheds.

• Anti-epileptic and anti-anxiety medications were detected in a portion of the treated drinking water for 18.5 million people in Southern California.

• A sex hormone was detected in San Francisco's drinking water.

• Three medications, including an antibiotic, were found in drinking water in Tucson.

• Antibiotics were found in Denver's water supply.

The situation is likely worse than suggested by the positive test results in the major population centers documented by AP. The federal government doesn't require any testing and hasn't set safety limits for drugs in water. Of the 62 major water providers contacted, the drinking water for only 28 was tested. Colorado Springs was among the cities that do not do such testing.

Some providers screen only for one or two pharmaceuticals, leaving open the possibility that others are present.

For more information, see:
http://www.currentargus.com/ci_8516077

Coffee or Tea? It’s Your Choice!

2008-02-21T16:57:00.001-05:00

During my last presentation at Borders in Stamford CT on topic of cancer, discussion moved into “coffee territory”. Suddenly, room became divided into two camps: those for coffee vs. those against it. I remained neutral, because while coffee has a lot of anti-oxidants, it is very stimulating and I’m not sure that we need more stimulants in our lives.

Personally, I bend in the direction of tea for only one reason: I want my skin look young and healthy. When I stopped drinking coffee about 3 years ago my skin became brighter, less dehydrated and less wrinkled.

Pros and Cons of Tea:

Tea is full of antioxidants that improve concentration and gently boost energy. The free-radical-inhibiting property of tea is more potent than that of vitamin E, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). The polyphenols in tea, especially the catechins, are powerful antioxidants that help ward off diabetes and cancer.

As a weight loss tool, tea is a zero-calorie beverage.

Tea is a wonderful way to flush the body and replace fluids.
On average, a cup of black tea contains about one third of the caffeine you would get from the same cup of coffee. Green tea contains about one sixth of that amount.

Pros and Cons of Coffee:

Many people reach for coffee the first thing every morning. Without question, many people get a positive jolt. But over time coffee actually depletes their vitality, "borrowing" energy that they didn't have in the first place.

Caffeine acts as a central nervous system stimulant. It may cause stress, anxiety, a racing mind, and even insomnia, working against your attempts to relax the body and calm the mind; it will also raise your blood pressure.

Research shows that coffee is full of anti-oxidants (phenolic compounds). They may decrease the rate of atherosclerosis, because of coffee induces an increase in the resistance of LDL to oxidative modification, probably as a result of the incorporation of coffee's phenolic acids into LDL. http://www.ncbi.nlm.nih.gov/pubmed/17823423?ordinalpos=12&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum.

Stay healthy.

2008-01-15T18:10:00.000-05:00

Recently a patient, Janice, told me that the antibiotic fluoroquinolone, (sold under the names Cipro and Levaguin) had caused a tendon rupture in someone she knew and should be labeled by the FDA with a “black box” warning as a dangerous drug. The FDA has not responded to the demand of the injured patient.

Janice was concerned that doctors won’t tell you about this side effect, because they probably don’t even know about it; and that there is a large conflict of interest when it comes to publicizing bad news about drugs because the FDA gets funding from the drug industry.

I share these concerns, and want to add that it is not in the interest of big pharma to do long term studies of possible side effects. The results are well known: Vioxx, Hormone Replacement Therapy for females, prescription cough medicines for children -- all of these are now well marked in our minds as dangerous.

All drugs are potentially dangerous. If you read about the possible side effects of aspirin in the PDR, you would never take it. Tendon rupture is a minor side effect of fluoroquinolones, compared to others -- stroke and seizures.

Powerful synthetic drugs should be used only when safe and effective natural treatments including life style and diet changes, exercise, vitamins, minerals and mild botanical medicines have failed. Only then are the ‘wonder drugs’ a blessing.

Americans believe they can “fix” their health problems by taking a pill their doctor prescribes. They don’t consider that doctors are products of modern ‘scientific’ medical schools that do not teach about nutritional or botanical medicine and pay only lip service to life-style issues and patient compliance in treatment regimes. The standard treatments in the medical community involve powerful drugs with correspondingly powerful side effects. Doctors learn about new treatments from pharmaceutical company agents, many of whom are themselves doctors earning big bucks touting the latest and most expensive drugs to their colleagues.

When people turn to safe, effective, inexpensive nutritional and botanical treatments, they become healthier while the pharmaceutical companies go broke. The more drugs you take, the healthier the pharmaceutical companies become.

Your health is your responsibility!

I frequently have to treat patients suffering from the side effects of their doctor-prescribed medications.

Here is one example: a patient recently came to me complaining of persistent memory loss. Although physically and mental active, he is, under his doctor’s ‘care,’ taking Aricept, a medicine for Alzheimer's disease. I learned from the patient that he is also taking Alprazolam, a powerful sedative drug. The dose was doubled 6 month ago, because he was unable to fall asleep until 2 or 3 am when taking a smaller dose. He drinks his last cup of coffee each day at 6 or 7pm (how can he expect to fall asleep at midnight after that is a mystery) and sleeps till noon. Alprazolam disables inhibitory neurons; when given to cats in large doses for more than a year, many brain cells died. Taking large doses of Alprazopam on a regular base is simply not a good idea!

The sensible solution : no coffee after 1 pm, bed time at 10 pm, start slowly cutting back on the Alpazolam (if one suddenly stops taking this drug, withdrawal reactions including seizures may occur). In three days the patient reported that he was able to fall asleep at 11pm and wake without difficulty at 8 am. My next step is to wean him from Aricept as well. Once his sleep is regulated without Alprazolam, he will no longer need memory support.

Go to this web-side and read about side effects of medications you are taking:
http://www.pdrhealth.com/home/home.aspx

Diabetes type II

2007-12-26T11:12:00.000-05:00

Dear Friends.

More and more people are seeking treatment for diabetes from me.

There are two types of diabetes:

Type I, so called insulin dependant diabetes, starts at an early age and is due to destruction of pancreatic cells by the immune system, resulting in low levels of insulin and requiring patients to get insulin injections.

Type II, where in the beginning the level of insulin could be high and blood glucose high, but body cells are unable to utilize the glucose. By itself, high blood glucose is not dangerous. Over time, however, it creates inflammation in the smallest vessels of the body and thus decreases the blood supply to organs. When this happens around nerves it causes neuropathy, when in the kidneys, nephropathy, and so on

I find it gratifying to treat Type II diabetes, because it responds well to treatment if patients are willing to do their part. Often patients are able to decrease their medications or get of them completely.

Here is the basic plan for managing Type II diabetes:

1. Eliminate from your diet: white bread, white rice, potato, cookies, candies, soft drinks, juices, cakes, ice cream, table sugar and honey.

2. Limit pasta to no more than 2 times per week. Patients are advised to eat barley, buckwheat, amaranth, quinoa and brown rice, which are high in fibers and protein, instead of pasta.

3. It is now well known that many vitamins and minerals are essential for utilization of glucose and for restoration of cellular reception of glucose and insulin. These include: Magnesium, Chromium, Vanadium and Vitamin C.

4. “Good Fats” contribute to reduction of inflammation, especially fat that comes from fish, sometime called omega-3 oils.

5. Reduce your portions to control weight.

6. Increase portions and number of servings of vegetables per day. Vegetables can be served at breakfast, lunch and diner. I provide a long list of vegetables for my clients; they can always find some that they like.

7. EXERCISE for about 40 minutes per day. It is most important to include this in your daily routine.

In my practice I prescribe herbs that will help to lower blood glucose such as: Momordica charantia, Gymnema Sylvestre, Cinnamomum zeylanicum and others.

Never experiment with powerful herbs without the supervision of a naturopathic doctor or other knowledgeable health professional, as they may precipitate hypoglycemia and other health conditions.

Vitamin D: It’s Not Just For Bones Anymore…

2007-11-27T21:16:00.000-05:00

New research around vitamin D is showing that those deficient in the vitamin may have more far reaching implications than just bone health.

For instance, an article published in the August edition of the journal Nutritional Reviews states that upwards of 50% of breast and colon cancer cases could be prevented by increasing the intake of vitamin D. Researchers at the University of California, San Diego compiled data from observational studies to the show an inverse link between low serum vitamin D levels and cancer.

The study went on to establish that the type of vitamin D was as important as the dosage, indicating that cholecalciferol was far more bioactive and effective than ergocalciferol, and that the latter should be discontinued in favor of the former.

Another article, published in the September 2007 issue of Archives of Internal Medicine, paints a much broader picture for the health benefits of vitamin D. The article, a meta-analysis of 18 previously published studies, reports that vitamin D deficiency may not only affect cancer risk, but also heart disease and diabetes.

Researchers from the International Agency for Research on Cancer in France and the European Institute of Oncology in Italy wrote; "in conclusion, the intake of ordinary doses of vitamin D in supplements seems to be associated with decreases in total mortality rates".

While the researchers look forward to population based, placebo controlled randomized trials in order to further understand the mechanisms involved, the consensus is that vitamin D supplementation may be an easy and powerful way to decrease overall mortality.

In light of this research, consumers should feel compelled to select dietary supplements that are fortified with not just vitamin D, but specifically vitamin D3, cholecalciferol.
Currently, most experts in the field believe that intakes of between 1000 and 4000 IU will lead to a more healthy level of serum 25(OH)D, in the range of 75 nmol/L that will offer significant protection effects against cancers of the breast, colon, prostate, ovary, lungs, and pancreas.

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=18034918&ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Colorectal cancer mortality was inversely related to serum 25(OH)D level, with levels 80 nmol/L or higher associated with a 72% risk reduction (95% confidence interval = 32% to 89%) compared with lower than 50 nmol/L, P(trend) = .02.
http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=17971526&ordinalpos=13&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

I checked several of my patients during the summer, thinking at that time of year they should have high or at list normal level of vitamin D; to my surprise they all had below normal levels. Today’s normal is between 40 and 60nmol/L. The articles cited here recommend 75(80) nmol/L and higher.

Mediterranean Diet Provides Relief for Arthritis

2007-10-24T12:50:00.001-04:00

The Mediterranean diet appears to provide relief for arthritis sufferers.

Patients with rheumatoid arthritis, an autoimmune inflammatory condition of the joints, improved when they were instructed in the benefits of the diet, which is rich in fruits, vegetables, beans, fish, and olive oil, and low in red meat and saturated fat. [1]

Researchers instructed 75 women from 30 to 75 years old with hands-on classes in food preparation for two hours a week for six weeks, backed up by written instructions. Another 55 women were given written instructions only, and all the women were evaluated at the start of the study and again at three and six months for food intake, arthritic symptoms, and overall health assessment.

The women who were given the hands-on classes increased their fruit, vegetable, and legume consumption, and improved the ratio of their intake of monounsaturated oils to saturated fat. The subjects who received only the written instruction did not improve their diets, suggesting the importance of specific instruction rather than just a handout without support.

Symptoms were markedly reduced in the intervention group; their pain score and stiffness were both significantly better and the overall assessment was improved. In addition, the systolic blood pressures were better in this group. The control group had no change in symptoms or blood pressure or their overall health assessment.

This study provides further proof that self-help methods in natural medicine are greatly improved by consultation with, and training from, health care professionals.

[1] McKellar G, et al., A pilot study of a Mediterranean-type diet intervention in female patients with rheumatoid arthritis living in areas of social deprivation in Glasgow. Ann Rheum Dis.2007, Sep;66(9):1239-43.