A recent BBC article on the link between depression and processed food, points out an important correlation between poor nutrition and emotional well being. For Naturopathic doctors, this comes as no surprise. We understand that good nutrition is necessary for emotional and physical well being and the natural processes that allow for mental health. For example, in order for proper formation of neurotransmitters we need proper nutrition. We also need proper nutrition for blood sugar regulation. When our blood sugar is unsable, we can become anxious, tired and depressed.
It is sad that far too often when depression is treated in by physicians, important questions about diet and lifestyle are rarely addressed, and often the first suggestion is the use of pharmaceutical medications. In many of these cases, I have seen simple diet changes and nutritional support have remarkable impacts on mental health and well being.
http://news.bbc.co.uk/2/hi/health/8334353.stm
Tuesday, November 3, 2009
Friday, October 16, 2009
Healthy at 100 by John Robbins: A Book Review
In John Robbins' new book entitled Healthy at 100, Robbins takes on the daunting task of examining several communities throughout the world that have succeeded in increasing their life spans.
He looked specifically at four communities; the Abkhasia of Caucasus, the Vilcabamba of Peru, the Hunza of Pakistan, and the Okinawa of Japan. He points out not only the health benefits of eating a plant-centered diet as a way of improving health, but also the fact that those cultures where the elderly are admired and respected suffer far less depression and poor health. Such cultures value their elderly so much that many people dream of the day when they can become old and receive the same respect. The cultures that experience the greatest percentage of centenarians also, not surprisingly, are communities where people in general are treated with respect and cooperation. They are communities where compassion and mutual support are of greater value then property and material wealth. Robbins points out that more materialistic cultures, like that in the United States, see a dramatic rise in millionaires and centralized wealth, but also an increase in poverty and prisons. Those cultures that emphasize personal wealth at all cost are also seeing a rise in disease, depression, crime and poverty.
Robbins has succeeded in writing a near perfect book on health and longevity. It should be mandatory reading for all health care practitioners, and for anyone who genuinely cares about improving their health and the health of our planet.
My only criticism of Robbins book, and it is slight, is that he may slightly fudge the data on caloric intake. While it is true that a plant centered diet seems to be better for the majority of human beings, meat consumption is found in all the cultures he studies, and may attribute to approximately 10 percent of the weight of the diet and not 1 percent as argued by Robbins.
My interest in Robbin's research began several years ago, and lead to a letter correspondence with Robbins that he was kind enough to respond to more then once.
Before going to medical school I attended the University of Washington, where I received a degree in anthropology. I loved the subject so much that I briefly thought of forgoing my doctorate in Naturopathic Medicine in favor of a career as an anthropologist.
Several subjects regarding the topic interested me. Most notably, I was fascinated by a branch known as environmental anthropology, which seeks to discover how human beings coexist with their environments, how environment shapes us, and how we shape our environment. An example would be the domestication of certain species of plants and animals. While it is true that domestication can change a species, domestication of plants and animals changes us as well. We are physically changed by the experience, and we change our health because of it. We become comfortable in the environment we live in, and if we live in that place long enough, for centuries perhaps, it becomes home. Whether it is the harsh terrain of Eastern Africa, or the cold of Greenland, it will become home to us if we can survive and live there long enough. Over time we may thrive to such an extent that leaving such a place compromises our health.
Diet requirements may change based on culture and ancestry. A tribe like the Inuit of North America, for example, has learned to survive in a harsh region of the world on a mostly fish- based diet of seal and whale meat, while the people of early Mesopotamia developed animal and plant domestication and tended toward a more vegetable-based diet; this lead to adaptations in diet and lifestyle that were very different. Strong evidence indicates that individuals in these two populations would experience improved health if they avoided modern processed foods in favor of the foods their bodies have learned to adapt and thrive on for several thousands of years.
In my final two years of medical school, my clinic experience highlighted for me the lack of ready-available information regarding human evolution and diet in general. While it is true that humans are omnivores, and there is no record of any successful vegan culture, it is also true that, with the exception of extreme environments, like that experienced by the Inuit of North America, most human cultures maintained a diet that was mostly vegan with only a small percentage of their daily intake of food coming from animal consumption. Hunting practices intensified as our tool technology developed, but it still remained a difficult and painful way of acquiring food and only succeeded in being a small part of the daily caloric intake. Gathering of plants, usually done by the women and children of the tribe, most often made up the majority of the diet.
After graduating from medical school, I mused about the misinformation that was out there within the medical community regarding human evolution and diet and began to daydream about the perfect book on the subject. A book that would give a brief history of human evolution and cross-cultural comparisons of communities that experience health and longevity while maintaining their traditional diets. Diets that are mostly plant-based with very small amounts of animal protein. A book that touched on the merits of modern living while pointing out the benefits of traditional communities. The book would be a guide to helping people not only with their food choices, but also offer advice on day to day living based on compassion and mutual respect. Such a book might transform how we in the Western world treat one another, and would challenge our own cultural values. John Robbins has written that book.
He looked specifically at four communities; the Abkhasia of Caucasus, the Vilcabamba of Peru, the Hunza of Pakistan, and the Okinawa of Japan. He points out not only the health benefits of eating a plant-centered diet as a way of improving health, but also the fact that those cultures where the elderly are admired and respected suffer far less depression and poor health. Such cultures value their elderly so much that many people dream of the day when they can become old and receive the same respect. The cultures that experience the greatest percentage of centenarians also, not surprisingly, are communities where people in general are treated with respect and cooperation. They are communities where compassion and mutual support are of greater value then property and material wealth. Robbins points out that more materialistic cultures, like that in the United States, see a dramatic rise in millionaires and centralized wealth, but also an increase in poverty and prisons. Those cultures that emphasize personal wealth at all cost are also seeing a rise in disease, depression, crime and poverty.
Robbins has succeeded in writing a near perfect book on health and longevity. It should be mandatory reading for all health care practitioners, and for anyone who genuinely cares about improving their health and the health of our planet.
My only criticism of Robbins book, and it is slight, is that he may slightly fudge the data on caloric intake. While it is true that a plant centered diet seems to be better for the majority of human beings, meat consumption is found in all the cultures he studies, and may attribute to approximately 10 percent of the weight of the diet and not 1 percent as argued by Robbins.
My interest in Robbin's research began several years ago, and lead to a letter correspondence with Robbins that he was kind enough to respond to more then once.
Before going to medical school I attended the University of Washington, where I received a degree in anthropology. I loved the subject so much that I briefly thought of forgoing my doctorate in Naturopathic Medicine in favor of a career as an anthropologist.
Several subjects regarding the topic interested me. Most notably, I was fascinated by a branch known as environmental anthropology, which seeks to discover how human beings coexist with their environments, how environment shapes us, and how we shape our environment. An example would be the domestication of certain species of plants and animals. While it is true that domestication can change a species, domestication of plants and animals changes us as well. We are physically changed by the experience, and we change our health because of it. We become comfortable in the environment we live in, and if we live in that place long enough, for centuries perhaps, it becomes home. Whether it is the harsh terrain of Eastern Africa, or the cold of Greenland, it will become home to us if we can survive and live there long enough. Over time we may thrive to such an extent that leaving such a place compromises our health.
Diet requirements may change based on culture and ancestry. A tribe like the Inuit of North America, for example, has learned to survive in a harsh region of the world on a mostly fish- based diet of seal and whale meat, while the people of early Mesopotamia developed animal and plant domestication and tended toward a more vegetable-based diet; this lead to adaptations in diet and lifestyle that were very different. Strong evidence indicates that individuals in these two populations would experience improved health if they avoided modern processed foods in favor of the foods their bodies have learned to adapt and thrive on for several thousands of years.
In my final two years of medical school, my clinic experience highlighted for me the lack of ready-available information regarding human evolution and diet in general. While it is true that humans are omnivores, and there is no record of any successful vegan culture, it is also true that, with the exception of extreme environments, like that experienced by the Inuit of North America, most human cultures maintained a diet that was mostly vegan with only a small percentage of their daily intake of food coming from animal consumption. Hunting practices intensified as our tool technology developed, but it still remained a difficult and painful way of acquiring food and only succeeded in being a small part of the daily caloric intake. Gathering of plants, usually done by the women and children of the tribe, most often made up the majority of the diet.
After graduating from medical school, I mused about the misinformation that was out there within the medical community regarding human evolution and diet and began to daydream about the perfect book on the subject. A book that would give a brief history of human evolution and cross-cultural comparisons of communities that experience health and longevity while maintaining their traditional diets. Diets that are mostly plant-based with very small amounts of animal protein. A book that touched on the merits of modern living while pointing out the benefits of traditional communities. The book would be a guide to helping people not only with their food choices, but also offer advice on day to day living based on compassion and mutual respect. Such a book might transform how we in the Western world treat one another, and would challenge our own cultural values. John Robbins has written that book.
Thursday, August 27, 2009
IBS a Common Complaint for Many
One of the main complaints that people come to speak with me about is IBS, or irritable Bowel Syndrome. In fact stomach pain, and poor digestions seems to be something of an epidemic in the United States. New research conducted on sufferers with IBS found dramatic improvement in their symptoms of pain, gas and bloating with the simple addition of water soluble fiber, such as the psylium seed. In addition to giving fiber we may also prescribe such things as probiotics, the bacteria normally found in the digestive tract that helps aid in digestion food and absorbing nutrients. The most commonly prescribed probiotics are Acidophiles and Bifidus, for upper and lower intestinal health. Additional support for inflammatory bowel disease can also include Acidophiles plantaris. We may also give the friendly yeast Saccharomyces boulardii that has been found to be effective in the treatment of digestive upset caused by anti-biotics. Saccharomyces boulardi may also decrease the risk of lower intestinal infections like C. difficile.
In addition to fiber and probiotics I suggest people chew their food well, avoid over salting their food and do not drink excessively during meals. Avoid erratic eating schedules or poorly prepared pre-packaged foods whenever possible. Try to eat fresh food well prepared and wholesome. Whenever possible try to relax and enjoy your meal, rushing and extreme stress can disrupt digestion.
Some people are sensitive to certain foods, and this can cause digestive problems. In my own practice I find dairy, beans (expecially soy), wheat and cabbage family vegetables can be the most difficult to digest. Remember that sometimes moderation and common sense can be the best way to treat IBS.
http://news.bbc.co.uk/2/hi/health/8225516.stm
In addition to fiber and probiotics I suggest people chew their food well, avoid over salting their food and do not drink excessively during meals. Avoid erratic eating schedules or poorly prepared pre-packaged foods whenever possible. Try to eat fresh food well prepared and wholesome. Whenever possible try to relax and enjoy your meal, rushing and extreme stress can disrupt digestion.
Some people are sensitive to certain foods, and this can cause digestive problems. In my own practice I find dairy, beans (expecially soy), wheat and cabbage family vegetables can be the most difficult to digest. Remember that sometimes moderation and common sense can be the best way to treat IBS.
http://news.bbc.co.uk/2/hi/health/8225516.stm
Thursday, July 23, 2009
Good Fats and Bad Fats
Where I work we treat a lot of conditions of the gut. One of the things we have found to be successful in easing inflammatory bowel disease is fish oil. Recent research not only suggest that fish oil can reduce inflammation in the gut, such as ulcerative colitis, but can be a wonderful treatment for several other inflammatory conditions as well such as Rheumatoid arthritis, psoriasis, lupus and other auto immune conditions. While most doctors recommend 1000mg of fish oil a day. I have found for inflammatory conditions the dosage can be much higher. Higher levels of fish oil can be given of 2000-5000mgs a day depending on the individuals needs.
When shopping around for fish oil make sure to smell the capsules, if they smell rancid then they should not be used. Look for EPA and DHA levels as well. EPA is an omega 3 fatty acid that can aid in heart and brain health, while DHA can protect the brain and ease inflammation in the body.
Some of my favorite companies are Nordic Naturals Ultima Omega, Metagenics EPA/DHA and
a new salmon oil that is cold pressed that has become available With New Chapter.
http://news.bbc.co.uk/2/hi/health/8161616.stm
When shopping around for fish oil make sure to smell the capsules, if they smell rancid then they should not be used. Look for EPA and DHA levels as well. EPA is an omega 3 fatty acid that can aid in heart and brain health, while DHA can protect the brain and ease inflammation in the body.
Some of my favorite companies are Nordic Naturals Ultima Omega, Metagenics EPA/DHA and
a new salmon oil that is cold pressed that has become available With New Chapter.
http://news.bbc.co.uk/2/hi/health/8161616.stm
Sunday, July 5, 2009
Drinking Coffee May Help Prevent Alzheimer's Disease
For those people who love coffee, as I do, and don't wish to give it up, there may be good news. According to a recent article on the BBC News site, caffeine may help prevent Alzheimer's disease.
Research on mice suffering from memory loss found that those mice that were given caffeine in their water performed better on memory tasks then those mice that did not. It is believed that the mechanism of action involves caffeine's ability to decrease inflammation in the brain and thus reduce the level of beta amyloid plaques. Beta amyloid plaques are proteins found in the brains of people suffering from Alzheimer's disease.
Why people form beta amyloid plaques in the first place is a subject of intense research and theory, but there appears to be a higher risk of this occurring in people with blood sugar disregulation, headaches, and chronic inflammation.
Though there is speculation about the cause and possible treatments of Alzheimer's disease, there are some things we are fairly certain of. For starters, we recommend that people with blood sugar disorders, like hypoglycemia and diabetes, monitor their blood sugar regularly and make sure to eat balanced small meals throughout the day. Make sure your meals contain protein. Load up on foods high in anti-oxidants, like fresh fruits and vegetables.
For those who are sensitive to caffeine, other foods that have an anti-inflammatory effect on the body include fish oil, and the supplements turmeric, bromelain (an enzyme found in pineapples), and boswellia (commonly referred to as frankincense).
http://news.bbc.co.uk/2/hi/health/8132122.stm
Research on mice suffering from memory loss found that those mice that were given caffeine in their water performed better on memory tasks then those mice that did not. It is believed that the mechanism of action involves caffeine's ability to decrease inflammation in the brain and thus reduce the level of beta amyloid plaques. Beta amyloid plaques are proteins found in the brains of people suffering from Alzheimer's disease.
Why people form beta amyloid plaques in the first place is a subject of intense research and theory, but there appears to be a higher risk of this occurring in people with blood sugar disregulation, headaches, and chronic inflammation.
Though there is speculation about the cause and possible treatments of Alzheimer's disease, there are some things we are fairly certain of. For starters, we recommend that people with blood sugar disorders, like hypoglycemia and diabetes, monitor their blood sugar regularly and make sure to eat balanced small meals throughout the day. Make sure your meals contain protein. Load up on foods high in anti-oxidants, like fresh fruits and vegetables.
For those who are sensitive to caffeine, other foods that have an anti-inflammatory effect on the body include fish oil, and the supplements turmeric, bromelain (an enzyme found in pineapples), and boswellia (commonly referred to as frankincense).
http://news.bbc.co.uk/2/hi/health/8132122.stm
Sunday, June 21, 2009
Green Tea May Help Prevent Prostate Cancer
Recent research has shown that several substances in green tea, known as polyphenols, may help protect men from prostate cancer. Of particular interest is a polyphenol known as polyphenon E, which acts as a powerful antioxidant inhibiting the growth of cancer.
In order to protect oneself from prostate cancer, in addition to drinking several cups of green tea every day, I would also recommend making sure that several servings of fruits and vegetables are included in your daily diet.
One of the most important things we can do to help maintain health, particularly as we age, is to increase our intake of antioxidants. Antioxidants are substances that help protect the cells of the body from free radicals. Free radicals are atoms with unpaired electrons, and thus very unstable, capable of damaging the cells of the body. Antioxidants donate an electron to the free radical, thus making it a more benign substance. Free radicals can be formed in the body through natural processes like burning calories, or through exposure to ionizing radiation from sun exposure, and also as a byproduct of radiation therapy. Unfortunately, these damaged cells can later form cancer cells or simply die, leading to advanced aging.
Some vitamins, such as vitamins A, C, E, and selenium, act as antioxidants. Furthermore, there are pigments in plants, known as bio-flavanoids, that help protect the body from free radicals. We are just beginning to understand the relationship between a whole foods diet and cancer prevention.
http://news.bbc.co.uk/2/hi/health/8108831.stm
In order to protect oneself from prostate cancer, in addition to drinking several cups of green tea every day, I would also recommend making sure that several servings of fruits and vegetables are included in your daily diet.
One of the most important things we can do to help maintain health, particularly as we age, is to increase our intake of antioxidants. Antioxidants are substances that help protect the cells of the body from free radicals. Free radicals are atoms with unpaired electrons, and thus very unstable, capable of damaging the cells of the body. Antioxidants donate an electron to the free radical, thus making it a more benign substance. Free radicals can be formed in the body through natural processes like burning calories, or through exposure to ionizing radiation from sun exposure, and also as a byproduct of radiation therapy. Unfortunately, these damaged cells can later form cancer cells or simply die, leading to advanced aging.
Some vitamins, such as vitamins A, C, E, and selenium, act as antioxidants. Furthermore, there are pigments in plants, known as bio-flavanoids, that help protect the body from free radicals. We are just beginning to understand the relationship between a whole foods diet and cancer prevention.
http://news.bbc.co.uk/2/hi/health/8108831.stm
Monday, June 8, 2009
Keeping Our Eyes Healthy As We Age
One of the challenges we face as we age is the risk of degenerating eyesight. Three main types of eye problems can occur. The first is presbyopia, or farsightedness. This is where objects are hard to see close up and special glasses have to be prescribed, especially for reading. The second challenge is cataracts. One of the best ways to protect the eyes from cataracts is to simply use prescription sunglasses when outdoors in bright sunlight.
Additional measures to protect the eyes include introducing more fruits and vegetables into the diet. Antioxidants like selenium, vitamin C, Vitamin E and fish oil can also help reduce the oxidative stress produced by sun exposure. A third condition we see in aging is known as macular degeneration. In the case of macular degeneration, a part of the eye known as the macula, which is responsible for central vision, begins to degenerate leading to severe vision impairment.
Supplementation with lutein, along with antioxidants and fish oil, has also been found to be effective in the prevention of this disease. With a few simple changes in diet and lifestyle, we can do much to protect our eyes from degenerative diseases.
http://news.bbc.co.uk/2/hi/health/8088860.stm
Additional measures to protect the eyes include introducing more fruits and vegetables into the diet. Antioxidants like selenium, vitamin C, Vitamin E and fish oil can also help reduce the oxidative stress produced by sun exposure. A third condition we see in aging is known as macular degeneration. In the case of macular degeneration, a part of the eye known as the macula, which is responsible for central vision, begins to degenerate leading to severe vision impairment.
Supplementation with lutein, along with antioxidants and fish oil, has also been found to be effective in the prevention of this disease. With a few simple changes in diet and lifestyle, we can do much to protect our eyes from degenerative diseases.
http://news.bbc.co.uk/2/hi/health/8088860.stm
Subscribe to:
Posts (Atom)