Exhale, it's a New Year

Did you know… Those who take time to regularly relax report fewer headaches and chronic pain than those who don’t make time to relax.

"If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it." - Herodotus

The Secrets to Bouncing Back from Adversity

When tough times bring you down, your ability to cope in a positive way is known as resilience. An essential skill for healthy development in childhood, resilience is critical to well being throughout our lifetime. The overriding question is this: as adults can we increase our capacity for resilience to lead more fulfilling lives?

The answer is YES. Resilience is not a super power; it's an ordinary skill that anyone can develop at any age. Think of it as an emotional muscle that can be strengthened. Research shows that resilience is linked to well being by way of positive emotions and coping strategies (e.g., optimism, cheerfulness, gratitude, mindfulness). Benefits include:

• a healthier immune system
• lower risk of chronic disease
• faster recovery from illness/ surgery
• improved stress management
• less depression & anxiety

Six Secrets to Pumping Up Your Resilience:

Catch It Early. One trait of highly resilient individuals is a keen awareness for when things aren't going right. We've all heard doctors say, "good thing we caught it early," and that applies to stress: Identify stress early in the process and you can be proactive in managing how it (and your emotions) affect you and your health.

Stay in the Light. Optimism is the ability to look at a dire situation and assess its meaning for your life. If a significant relationship has ended, there will be grief, confusion, anger and so on. There's also an opportunity to re-examine your needs and explore what truly makes you happy. Amid dark times, you can mentally stay in the light by using positive affirmation, hanging-out with supportive people, and monitoring what you watch and read on a regular basis.

Look at What's Next. We all tend to blame ourselves for setbacks, worrying about what could have been done/not done differently. To bolster resilience, remind yourself that even if you made a mistake, many factors likely contributed to the problem. Focus on next steps and see how the vibe of that situation changes from desperation to opportunity.

Recall Your Victories. We've all had shining moments of glory - whether at work, in sports, or potty-training a child. When you remind yourself of the challenges you have overcome, you give yourself a shot of resilience.

Manage Daily Hassles. Whether sitting in traffic or waiting in an unexpected long line when you're in a hurry, use those moments to practice coping skills (deep breathing, for example). Those mindful-skills will come more naturally to you when a crisis hits, and you'll have made a big deposit in your resilience bank.

Break Routine. Routines feel comfortable and are necessary - to a point - but rigidity breeds stress. A sense of adventure, even a simple but challenging activity, helps build resilience by enhancing skills that prepare you to handle stress. So, instead of the 1-mile fun run, enter the 5k; pass on the beach vacation and plan a guided backpacking trip; ditch date-night at the movies and go to the Escape Room or take a class.

Reduce Stress with Mindfulness

Can mindfulness really enhance your health and well-being?

Nearly 4.3 million U.S. adults think so. That's how many engage in 'mindful practices'.
Popular media refers to mindfulness as any generic process of paying attention in life (mindfully doing the laundry.) True mindfulness is more precisely defined as "being fully aware of one's own mind, body, and surroundings by paying attention on purpose, in the present moment non-judgmentally and without attachment."

Mindfulness as a practice to improve health originated with research by Dr. Jon Kabat-Zinn. He demystified the traditional Buddhist form of meditation and founded the Mindfulness-Based Stress Reduction Program (MBSR) at the University of Massachusetts Medical School in 1979. Today, MBSR is used in hospitals, wellness centers, senior centers, inner city schools, colleges, elite sports programs, and rehabilitation clinics around the world. It's proven to be beneficial for various health concerns, often as good as, or better than, medication for:

• lowering blood pressure
• managing chronic pain and illness
• enhancing decision-making
• improving depression and anxiety
• recovering from surgery, trauma, and injury.

The MBSR Program helps people learn to be non-reactive to stress, pain or other triggers, and to decentralize it from the focus of their lives. This results in a cascade of hormonal effects that take the body out of high-alert mode. When the body and mind are relaxed, immune function is enhanced and healing can take place.

An 8-week MBSR program is led by a certified teacher experienced in related practices, such as mindful eating, breath awareness, gentle movement, and walking. Programs can also be designed for specific concerns such as post-traumatic stress, grief, addiction, cancer or back pain. In addition to a mini-retreat, small, weekly classes meet for 90 minutes. The course is designed to help participants establish an at-home practice that becomes habitual.  While in-person programs are ideal, there also are excellent online programs. Verify that the instructor is certified in MBSR.

Food for Thought. . .

Spaghetti Squash: Tasty & Good for You

Spaghetti squash, also known as vegetable spaghetti, is a type of winter squash that, when cooked, separates into long pasta-like strands. All winter squash share a few common characteristics. The outer rinds are hard and difficult to pierce, enabling them to have long storage periods, from one week and six months. The flesh is mildly sweet to nutty in flavor and finely grained in texture.

In general, this squash provides abundant phytonutrients that promote health. It contains beta-carotene, Vitamin A, and Vitamin C, which provide anti-inflammatory benefits and support the immune system. Other key nutrients include vitamin B6, dietary fiber, folate, magnesium, copper, and potassium. The combination of these nutrients makes this food an excellent part of a heart-healthy diet. These nutrients are also known for their role in cancer prevention and management of blood sugar levels.

Spaghetti squash is at peak season from October to November. Choose a squash that is firm, heavy for its size and has a dull, not glossy, rind. Soft rinds may indicate that the squash is watery and lacking in flavor. Some tasty yet simple ways to prepare spaghetti squash include:

• Top with pasta sauce and Mediterranean herbs
• Prepare with eggs, onions and spinach for a savory breakfast
• Combine with tomatoes, avocado, cumin and cilantro for a Latin flavor
• Toss with low sodium Tamari, water chestnuts, carrots and bok choy for an oriental flavor

Click here for delicious ways to prepare spaghetti squash

Mediterranean Spaghetti Squash

Spaghetti squash is a great choice for incorporating a tasty, meatless meal into your weekly menu. Although it has a mild nutty flavor on its own, when you combine spaghetti squash with sauteed onions, olives, feta, and juicy tomatoes, it absorbs those flavors, resulting in a Mediterranean dish everyone will enjoy. This recipe makes a hearty, lunch or dinner. If going meatless isn't your preference, pair this dish with wild caught fish fish or organic range free poultry.

Serves 4

Ingredients 

• 1 3-4-pound spaghetti squash, halved lengthwise and seeded
• 2 tablespoons sunflower oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 2 1/2 cups halved grape tomatoes
• 3/4 cup crumbled organic feta cheese
• 1/2 cup sliced organic black olives
• 3 tablespoons chopped fresh basil
• Salt and pepper

Instructions 

1.      Preheat oven to 350 degrees. Lightly grease a baking sheet.

2.      Place spaghetti squash on the baking sheet, cut sides down. Bake until you can poke a sharp knife into the squash with little resistance, about 35-45 minutes. Remove squash from oven; set aside to cool.

3.      Heat oil in a skillet over medium heat. Sauté onion in oil until tender. Add garlic and sauté for 30 seconds. Stir in the tomatoes and cook briefly, about 1 minute. You only want to warm the tomatoes.

4.      Use a large fork to shred the "spaghetti" from the squash and place the strands in a large bowl. Toss with the sautéed vegetables, feta cheese, olives, and basil. Add salt and pepper to taste. Serve warm.

References

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

"A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

Natural Approaches to Urinary Tract Health

There are times when it feels like biology is destiny. And when it comes to women and urinary tract infections (UTI), there's some truth to that age-old observation. A woman's chance of contracting at least one UTI over her lifetime is close to 50%; once you've had a UTI, you know exactly what it is, how unpleasant and painful it can be and you'll do whatever you can to prevent another occurrence.

Here's an overview of the urinary system, how it flushes out waste, and how to help prevent infections.

• The kidneys sit just below your rib cage on either side of the spine. They play a major role in the body's detox process, helping flush waste from the body through urination. Every day, the kidneys draw out about 1-2 quarts of urine for every 120-150 quarts of blood.
• The ureters are thin muscular tubes on each side of your bladder that carry urine from the kidneys to the bladder.
• Located in the pelvic region, the bladder is a hollow, muscular organ that expands as it fills with urine. Once full, it sends a signal to the brain, and we sense it's time to urinate. It can hold up to two cups of urine. However, every person is different in terms of how often they produce and hold urine and how frequently they urinate.
• During urination, the bladder empties through the urethra, located at the bottom of the bladder. The muscles of the pelvic region, the bladder muscles, and the urethra work together like a dam to hold urine between trips to the restroom.

When bacteria travel up the urethra into the bladder, this may cause a urinary tract infection. The most common type of bacteria found in UTIs is the E. coli bacteria. If the infection spreads to the kidneys and ureters this can cause an upper UTI or pyelonephritis; left untreated it can affect other body systems and lead to serious health problems.

Tips for Maintaining a Healthy Urinary Tract:

Maintain healthy flora in the body. Proper balance of flora is not only important for GI function but for other systems too, such as the urinary system. Consider adding fermented foods to your diet and/or taking a probiotic supplement. Check with your practitioner about the one best suited to your concerns.

Stay Hydrated. Fluid intake, especially water, is vital to the health of the urinary tract. Water helps flush bacteria and other waste products from your body. The typical recommendation is to drink half your bodyweight in ounces of water (e.g., body weight = 140 lbs., water intake = 70 oz. daily). Check with your doctor on the proper amount for you.

Detox your Diet. You may not think of sugar, caffeine, nicotine, or packaged food as toxic, but they have no nutritive value. Regular use of these items stresses the systems designed to cleanse and preserve the integrity of your health.

Go Orange: Get your Vitamin C. Eating foods high in vitamin C has been shown to help promote urinary tract health and prevent UTI.

D-Mannose for Chronic Urinary Tract Infections

Recurrent UTI are common among 20% of women, with many women experiencing three or more infections a year. The typical treatment is antibiotics, but long-term use increases the likelihood that those medicines won't work against future infections.

A natural and effective option is a supplement called D-Mannose, a naturally occurring sugar found in a variety of fruits such as blueberry, apple, and cranberry. This sugar is the reason that cranberry juice is commonly recommended as a UTI treatment; it's a lot easier, however, to get the recommended dosage from a D-mannose supplement.

Here's how D-Mannose works and why it's so effective: it attaches itself to E. coli, a bacteria normally found in the intestinal tract but often proliferates in places it should not be, causing infections. D-Mannose triggers the bacteria to bind to it, instead of the urinary tract, and this helps your body flush out the bacteria during urination.

Natural medicine practitioners have long been using D-mannose to treat UTI in men and women. Recent studies comparing D-Mannose to both antibiotic and placebo have shown women taking D-Mannose had a significantly lower frequency of UTI and a lower incidence of side effects compared to those taking the antibiotic.

Talk with your holistic physician before taking D-Mannose as dose differs based on frequency and duration of infection, age, and other health factors.

References

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

Did you know…
The air we inhale is approximately 20% oxygen, and the air we exhale is approximately 15% oxygen.  Therefore, about 5% of the air consumed in each breath and converted to carbon dioxide. Therefore, a human being uses about 550 liters of pure oxygen per day.

Infertility and Natural Medicine

Both men and women describe infertility as heartbreaking, more stressful than losing a job or getting divorced. Across the United States, approximately 7.5 million women age 21 to 44 have an impaired ability to get pregnant or carry a pregnancy to term; about 5 million men have a fertility problem.

Most male infertility is due to low sperm counts, poor sperm quality or sperm mobility. Other problems are similar to those women face, such as structural issues with the reproductive organs, anatomical conditions, hormone imbalances, genetic factors, and environmental toxins. "When it comes to uncovering the root cause of infertility," says women's health expert Dr. Judith Thompson, N.D. "a common misconception is that it is hormone levels and if we adjust the hormones enough, a couple can get pregnant." In reality, several interrelated factors influence fertility.

In assessing infertility, natural medicine physicians evaluate a patient's overall well-being: the effect of stress on hormone levels; diet and exercise habits; exposure to environmental toxins; the function of the endocrine, digestive, and immune systems; and the unique design of a person's reproductive anatomy and physiology. They evaluate the man's sperm and test for hormone imbalances in men and women, as well as thyroid function, vitamin levels, and metabolic function. They then work with patients to correct imbalances and create an optimal environment for conception and pregnancy.

Five Ways to Enhance Fertility:

Nourish your endocrine system. Support the ovaries or testes, thyroid, and adrenal glands by eating organic, whole foods including nuts, seeds, fish, and avocados, as well as foods high in vitamin C. Oysters, rich in zinc, enhance male fertility and bolster a woman's immune system.

Avoid GMO containing foods, as well as soy, which may have a negative effect on reproductive function in certain individuals. "It is important to avoid foods that are stressful to the body," says Dr. Thompson. "One of the biggest culprits is coffee. It dehydrates and depletes vital nutrients from the body. It puts the body into a higher alert mode, which decreases the body's ability to become pregnant."

Make wise lifestyle choices. Forego high intensity exercises like hot yoga, Cross fit, marathon running, and triathlons. "Intense exercise puts the body into high stress mode. It sends the body the message that there is a lot of demand for resources and it is not a desirable time for pregnancy," says Dr. Thompson. Opt for slow yoga, walking, swimming, and bicycling.

Don't smoke, as it decreases oxygen to tissues and affects the placenta. Avoid alcohol. Make time to meditate because it relaxes all nerve signals and allows the body to function better.

Use quality nutritional supplements. The herb Aletris farinosa (aka True Unicorn) supports a toned uterus and minimizes possibility of miscarriage. Calcium-d-glucarate helps maintain a healthy estrogen and progesterone balance, increasing chances of pregnancy. Other supplements, including pre-natal vitamins, may be recommended by your health practitioner.

Establish strong emotional supports. Stress, Anxiety, and Fluctuating emotions: they increase cortisol production, which can affect the ability to become pregnant and also interfere with a baby's development. Seek out a counselor who specializes in fertility issues, a fertility support group, or a faith-based group to help you manage difficult emotions.

Support your spirituality. Whatever form your spirituality takes - attending church, participating with a nondenominational group, exploring nature, meditating, or being artistic - do something that takes you away from the daily to-do list and allows you to be fully engaged in the experience. "When this kind of heart-centered energy and awareness is present," says Dr. Thompson, "it opens doors for new creative energies to come through, and creative energy is a big part of fertility.

"Working with fertility is about getting to know yourself and your needs - physically, mentally, emotionally, and spiritually, while healing the things that need healing and nurturing the parts that need nurturing."

Natural Supplementation

Caldium-D-Glucarate

You've likely never heard of Calcium-D-Glucarate (CDG), a salt-based substance produced naturally by humans and animals and found in many fruits and vegetables. It's most abundant in oranges, grapefruit, and cruciferous vegetables, such as Brussels sprouts (Recipe coming in Part II), broccoli, kale and cabbage.

When treating infertility, natural medicine physicians will use CDG to facilitate liver detoxification, a process directly linked to estrogen metabolism. According to Judith Thompson, ND, this is especially relevant for women who have conditions such as PCOS or endometriosis in which metabolism may be impaired due to a buildup of estrogen levels. In response to this "excess estrogen" the body perceives progesterone levels to be low and may respond by "thinking" it doesn't have enough progesterone to maintain a pregnancy. Other medical conditions (e.g., damage to ovaries, ovulation problems) are associated with excess estrogen and thus can hinder pregnancy.

By supplementing with Calcium-D-Glucarate, the ratio of progesterone and estrogen can be brought into balance through optimal detoxification. CDG can affect how the liver metabolizes other medications. Therefore, it should be used under the careful supervision of a qualified health practitioner.

Women's Fertility Herb: True Unicorn (Aletris farinosa)

Stargrass, Blazing Star, True Unicorn… quite magical names for this wildflower with its tall, sturdy round stem from which a cluster of tiny, white urn-shaped flowers blossom. True Unicorn has been used for centuries in traditional medicine to support women's reproductive health, including menstrual disorders and infertility. In native cultures, the herb was given to women with a history of miscarriage.

True Unicorn is most commonly used with women who have a "weak uterus," meaning they have very light menstrual flows or have anemia. This herb helps to tone and strengthen the uterus before pregnancy and is good for balancing hormones. It has been used to help women get pregnant and to help maintain healthy pregnancy. However, it has estrogenic properties and is not used during the course of pregnancy.

When used by qualified practitioners, only very small doses are prescribed. Since there have not been any published human clinical trials on True Unicorn, clinicians base their recommendations on case studies and the long history of use in traditional medicine.

References
The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

Can Tunes Boost Your Immunity?

 You don't have to be a neuroscientist to recognize that music has an effect on your mood. Music evokes memory, inspires creativity, alleviates boredom, lifts spirits, and enhances motivation during a workout. But can listening to music boost your physical health and, in particular, your immune system?

The answer appears to be a resounding yes.

For decades, scientists have been exploring the power of music from various angles: How does music affect everyday tasks? Does music influence states of arousal? Can music alter the response to stressors? Does music improve depression and anxiety? Can music improve recovery from surgery? Does type of music make a difference?  

One of the largest studies determined that music has an impact on social bonding and management of mood; additionally there appears to be a unique relationship between stress, music, and immunity. It goes like this: frequent stress raises the level of the hormone cortisol in the bloodstream; too much cortisol deteriorates the immune response, making us more prone to illness and certain chronic diseases. Listening to our favorite "uplifting music" calms the mind and body enough to lower levels of cortisol and raise the levels of antibodies associated with fighting infection.

What Kind of Music is Best for Health Benefits?

Because musical preference is such a personal matter, it's difficult to study all the different styles and the impact on individuals. However, we can do our own research: experiment with the types of music you're listening to and record the results. Before and after listening, measure your heart rate or blood pressure and keep a journal of your mood.

Researchers are examining the healing effects of music composed specifically in tune with physiological measures and brain wave patterns. If you have specific health concerns, consider having a music therapist design a customized program for you. Ask your natural medicine practitioner for a referral.

Food For Thought...

Organic Wild Mushroom Risotto

Traditionally an Autumn favorite, wild mushroom risotto can be enjoyed year-round. It's an excellent meal on its own or can accompany a variety of entrees. Use organic mushrooms and brown rice for added health benefit. Be careful not to over season with butter or salt, as the white wine, stock, and garlic will draw out the rich flavor of the mushrooms.

Ingredients

1 tbsp Dried Porcini Mushrooms *(feel free to use a mix: Cremini, Portobello, Shiitake)
2 tbsp olive oil
1 Onion Chopped
2 Garlic Cloves Finely chopped
15 tbsp Chestnut Mushrooms Sliced
1.5 cups Organic Brown Rice
2/3 cup Dry white wine
4 cups Hot vegetable stock
2 tbsp Fresh Parsley Chopped
1.5 tbsp Butter
Salt and freshly ground black pepper
Fresh Parmesan Grated, to serve

Directions

1. Soak the mushrooms in hot water for 10 minutes.*
2. Once soaked, drain the mushrooms well.
3. Gently heat the oil in a large pan, and add the onion and garlic.
4. Fry for 3 minutes or until the onions are softened.
5. Add the chestnut mushrooms and fry for a further 3 minutes, until browned.
6. Once browned, stir in the rice.
7. Add the wine on a gentle heat, constantly stirring until the liquid has been absorbed.
8. Allow the mixture to simmer, and slowly ladle in some of the hot stock while stirring until the liquid has been absorbed and the rice is plump.
9. Chop the porcini mushrooms.
10. Add the mushrooms along with the parsley, butter, salt and pepper to the risotto mixture. Shave some Parmesan over the top and serve.
* If using fresh mushrooms, in Step 1, chop and saute in olive oil until nicely browned, remove from heat and set aside. Add the mushrooms in Step 10, once the liquid has been absorbed from the risotto.

References

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

Keep Your Immune System in Peak Condition

The Great Defender: that's our immune system, uniquely designed to keep us healthy and defend against illness and infection. Made up of organs, including the skin, lungs, and gut, as well as specialized cells, the immune system's job is to remain on alert for disease-causing invaders and to protect our body against them.

Our immune system's first responders are white blood cells (WBC) that are alerted to the presence of an invader. Some WBCs seek and destroy invaders while others have a cellular memory that enables the body to remember and recognize previous invaders and help destroy them. For example, if you get chickenpox, your body develops immunity to the bacteria; if you're exposed to chickenpox again, you won't contract it.

Sometimes the cellular communication goes haywire and the immune system starts attacking healthy cells in the body. This is called an autoimmune response; it can lead to autoimmune disease of which there are many types, such as Hashimoto's. There are also conditions, such as Selective IgA Deficiency, in which some part of the immune response is lacking or not functioning properly.

Each of our immune systems is as unique as our individual family health history, our lifestyles, and the environmental conditions with which we live. Some folks seem to never get sick, while others catch every bug going around. The strength of the immune system also changes as we age. Because the immune system is our greatest defender against disease, it's critical that we keep it strong, healthy and balanced.

Holistic Ways to Boost Immunity

Get Your Zz's. Sleep regenerates the entire body. Research shows that restful and regular sleep generates the hormones that help fight infection, whereas insufficient / poor quality sleep makes us prone to infection and prolongs recovery from illness.

De-stress. Persistent stress raises the level of a hormone called cortisol in the bloodstream. Over time, this creates a cascade of physiological events that result in weakened immunity. Take time out with meditation, yoga, exercise, or some good nature therapy-a walk in nature.

Say No to Sugar. A diet high in sugar interferes with optimal immune system function. Limit your intake of all sweets. Choose organic, dark chocolate if you need to satisfy the sweet tooth.

Crazy 'bout Shrooms. With 38,000 varieties, you're bound to find a mushroom you like! They're versatile in cooking, full of nutrients, and contain compounds that research shows are important to building a strong immune system. Make mushrooms a part of your whole foods diet

Astragalus

For centuries, Astragalus root has been used to strengthen the blood and spleen and - over time - help maintain the strength of the immune system, building resistance to illness and disease.

While clinical research on Astragalus is in the early stages, researchers are currently examining how it may help prevent the common cold and also be useful as a complementary treatment during chemotherapy, radiation therapy, and immune deficiency syndromes. Meanwhile, laboratory studies and a long history of use in Traditional Chinese Medicine and botanical medicine indicate how Astragalus may help fortify the immune system:
Astragalus contains polysaccharides, which enhance the ability of white blood cells (instrumental in immune function) to eliminate foreign substances from the body.
Saponins found in Astragalus are known to protect the liver and stimulate the release of cytokines, chemical messengers in the immune system.
With its antioxidant properties, Astragalus facilitates the breakdown of free radicals, thus reducing free radical damage in the blood system.
Astragalus supports the liver, which plays an important role in detoxification.

Astragalus is native to the temperate areas of the Northern hemisphere. It takes a full two years of growth before the plant develops roots sufficient for harvesting their medicinal properties. Supplements are available in capsule, liquid, tincture, injectable, and extract. This herb is commonly used in combination with other botanicals. It may also interact with other medicines, including herbal medicines. Your holistic health practitioner can determine the best way to take Astragalus to support your health and well being.

References

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

The Connection of ADHD and Diet

Attention Deficit Hyperactivity Disorder (ADHD): is a chronic condition marked by persistent inattention, hyperactivity, and sometimes impulsive behavior in otherwise high functioning children. 

Two generations ago that was the definition and the belief. Today, we know better. And we know more. A Lot more.

What ADHD is

Today, ADHD is viewed as a multifaceted condition triggered by varying behavioral, biological and environmental factors, including certain foods and food additives. The hallmarks of ADHD are an inability to focus and/or impulsivity that is not developmentally typical for a child's age. Symptoms fall on a spectrum from predominantly inattentive on one end to predominantly hyperactive at the other end. Certain criteria must be met for a doctor to diagnose a child as having ADHD.

The Role of Food in ADHD

While there are many ways to use "food as medicine," for some children, food and its additives can actually trigger ADHD. Because diet plays a crucial role in ADHD, it's important to examine issues such as food intolerance, food allergy, and the additives and chemicals associated with food production. There are various tests to determine both food allergy and intolerance. Your holistic practitioner can advise you about the most appropriate test and then help with interpretation and treatment.

Artificial food colors (AFCs) are widely used by manufacturers to create visually attractive food products. The FDA certifies, for purity and safety, the use of these dyes. However, the amount certified has risen from 12 mg/capita/d in 1950 to 62 mg/capita/d in 2010.

AFCs are not natural to our food system, and surely not to our bodies. These artificial molecules can bond to food or body proteins, which means they can "hide in the body," avoid detection, and disrupt the immune system. This can have significant immunological consequences that affect gastrointestinal function, auto-immunity and even brain and behavior. For some children, ADHD can be triggered and worsened by synthetic colors, flavors and preservatives.

The Feingold Diet for ADHD

In the 1970's, Benjamin Feingold, M.D. studied the effect of food chemicals and the role of nutrition in addressing learning disabilities and behavior disorders. He pioneered an elimination diet that removed food dyes from the diets of children. Over the years, Dr. Feingold extended the elimination diet to include petrochemical preservatives BHA and BHT. He has reported rates of 30-70% improvement in children with ADHD, depending on the diagnostic criteria used and adherence to the diet.

Over the decades, studies in Europe and the U.S. have tested the Feingold and similar diets. While research has not established a direct cause-and-effect, the evidence indicates restriction/elimination diets have value and can bring about a change in behavior if properly followed. In response to concerns that children will dislike the Feingold Diet, families can find a wide range of tips for adjusting recipes and food selection, making it easy to incorporate changes and still enjoy favorite foods

In addition to eliminating AFCs, BHA, BHT and food allergens/sensitivities, additional support may be needed for some children. This may include educational adjustments, behavior modification or counseling, nutrition supplements, and additional dietary changes. Like any medical or behavioral intervention, treatment benefits will vary based on many factors, such as when a child is diagnosed, the ADHD symptoms present, co-occurrence of other immune or medical conditions, and ability to adhere to dietary changes.

As research continues to explore the relationship between diet, food and behavior, we anticipate that many more children - and adults - with ADHD will be helped by the medicinal power of food.

If your family struggles with the consequences of ADHD, ask us for suggestions and guidance. You do not need to walk this path alone.

This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

References:

Lyon, M. & Murray, T., "ADHD."as cited in Pizzorno, J. E. & Murray, M.T. Textbook of Natural Medicine: 4th Ed. (2013) Chapter 150, p. 1252-1259.

Verlaet AAJ, Noriega DB, et al., "Nutrition, immunological mechanisms and dietary immunomodulation in ADHD." European Child & Adolescent Psychiatry (2014 Jul) 23:7, p. 519-29. doi: 10.1007/s00787-014-0522-2. https://www.ncbi.nlm.nih.gov/pubmed/24493267

Vojdani & Vojdani, "Immune reactivity to food coloring." Alternative Therapies in Health and Medicine (2011) 21 Suppl, p. 1:52-62. https://www.ncbi.nlm.nih.gov/pubmed/25599186#

Stevens, L.J. et al., "Amounts of artificial food dyes and added sugars in foods and sweets commonly consumed by children." Clinical Pediatrics (2014 Apr 24), p. 1-13. Accessed 9 April 2017: http://journals.sagepub.com/doi/abs/10.1177/0009922814530803?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&

Nigg, Joel T., & Holton, K. "Restriction and Elimination Diets in ADHD Treatment." Child and adolescent psychiatric clinics of North America 23.4 (2014), p. 937–953. PMC. Accessed 9 April 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322780/

Feingold.org. Feingold Diet List of Research Studies. Accessed 9 April 2017: http://feingold.org/resources/studies/adhd/

Bell, C.C. A Comparison of Daily Consumption of Arti cial Dye-containing Foods by American Children and Adults. (2013, March) Master's Thesis Eastern Michigan University. Accessed 12 April 2017: http://www.feingold.org/Research/PDFstudies/Bell2013-open.pdf

As you know...It is National Breast Cancer Awareness Month

Breast cancer affects men as well as women, but at a much smaller rate. 1 in 1000 men will develop breast cancer during their lifetime and about 1 in 8 (12%) women in the US will develop breast cancer during their lifetime.

Boost Breast Health with these Bust Musts

From the bare-breasted days of the cave woman, through the Renaissance and into the era of blonde bombshells, a woman's bosom has been an icon representing both sexual prowess and vitality. But the breasts are also vulnerable. One in eight women will be diagnosed with breast cancer and, each year, about 40,000 women die from the disease. From puberty through the elder years, it's imperative for a woman to take care of her breasts, from the inside out, both physically and emotionally.

The "bust musts" for breast health go beyond screenings and routine self-exams. Until recently, the prevalent thinking was that screenings are the best way to detect and treat cancer before it metastasizes. However, increasing numbers of false-positive tests have led to unnecessary medical treatment. In some cases, screenings have failed to detect active tumors. It could be that timing for screenings should be personalized, based on health and family history, age, and lifestyle habits.

More important than early detection is the power of prevention in the hands of every woman. This includes properly performing breast self-exams (BSE), and taking care of body and mind in ways that boost health.

Six Ways to Boost Breast Health

~ Know Your Body. It's important for a woman to be familiar with the look and feel of her own breasts. Performing a monthly self exam is the best way to detect a lump or other abnormality.

~ Chill Out. In general, excessive stress has negative effects on health. Research indicates that stress can also increase your risk for breast cancer as well as its recurrence (Ohio State U). Because stress impairs immunity, there's evidence that it can alter how aggressively cancer develops. To manage stress, try yoga and meditation. I recommend getting out into nature as often as possible as well.

~ Go for Green. A component of green tea called ECGC. It is a powerful antioxidant that is believed to suppress the growth of new blood vessels in tumors. ECGC also seems to play a role in keeping cancer cells from destroying healthy tissue. Enjoy at least a cup or two of tea daily.

~ Get Crunchy. Broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables contain cancer-fighting compounds that convert excess estrogen into a form that is more "friendly" to a woman's body. Women who eat a high percentage of cruciferous veggies on a daily basis are less likely to develop breast cancer. Enjoy a "crunchy salad" or add steamed mixed veggies to your daily meal plan.

~ Get Spicy. The turmeric plant contains curcumin, which is known to support a strong immune system. Some research shows curcumin can reactivate genes that suppress tumor development and stave off cancer cells. Add a curry night to your weekly meal plan.

~ Fiber Up. Fiber from fruits and whole grains (Such as Barley and Quinoa) helps rid the body of toxins. In addition, flax contains cancer-fighting compounds, called lignans, which can block the negative effects of excess estrogen on cells. Sprinkle flaxseed on your salad or add to your smoothie.

Food for Thought. . .

"What lies behind us and what lies before us are tiny matters compared to what lies within us." - Ralph Waldo Emerson

Broccoli: Superhero of Vegetables

Shaped like green mini-trees, broccoli is the superhero of vegetables, containing a powerhouse of nutrients beneficial for digestion, heart health, and the immune system. High in fiber and vitamin C, broccoli is a good source for potassium, vitamin A and B6. Research has established that these nutrients, along with other compounds in broccoli, have anti-inflammatory and cancer-preventing properties.

Broccoli is packed with phytochemicals and antioxidants. These amazing substances influence cancer-fighting activity within our bodies, such as stimulating the immune system, stopping substances we breathe or eat from becoming carcinogens, reducing inflammation that makes cancer growth more likely, and even slowing the growth rate of cancer cells.

Broccoli's secret weapon is actually two chemicals: sulforaphane and indole-3-carbinol (I3C). These chemicals boost the body's ability to detoxify, help moderate estrogen levels, and have been shown to slow the progression of tumors.

It's easy to add broccoli to your diet because you can enjoy it raw, steamed, in stir-fry, soups, slaws, and even in a green smoothie. A serving is one cup; aim for two to three servings per week.

Purchasing tips: Choose organic broccoli florets that are uniformly colored (dark green, sage or purple-green, depending upon variety) and with no yellowing. Store in a vegetable bag, in the fridge for up to a week.

Recipe of the month:

Quick Cruciferous Crunch

(Thank you Dr. V)

In a food processor, add the following:

2 celery stalks, chopped

¼ onion, chopped

2 cups broccoli chopped

2 cups cauliflower chopped

1 teaspoon crushed garlic

Pulse the ingredients until finely chopped.

In a stir-fry pan, melt 1-2 Tbsp. coconut oil. Add the vegetables and continuously stir for about 2 minutes, just enough to slightly heat the vegetables.

Add a few teaspoons of organic, pasture-raised butter and salt to taste.  Enjoy!

More to Love about Green Tea

Next to water, tea is the most consumed beverage in the world. There are health benefits to drinking a variety of teas and the more pure the leaf in your brew, the better. Green Tea leaves, which don't go through an oxidation process, have the richest nutrient profile. Public health scientists report that people who drink at least four cups of green tea daily have a lower overall risk of cancer; additionally, pre and post-menopausal women have a lower overall risk (or "lower overall incidence") for breast cancer.

Green Tea contains powerful micro nutrients called polyphenols. One of these, known as ECGC (epigallocatechin-3-gallate), plays an important role in cancer prevention. Lab tests and animals studies show that ECGC inhibits an enzyme required for cancer cell growth. Purdue University researchers found “ECGC, in lab studies, was also able to kill active cancer cells with no ill effect on healthy cells." These chemicals are powerful antioxidants with "scavenging" activity that can protect cells from damage.

Green Tea for health enhancement and cancer prevention is well established. However, there hasn't been extensive research on the effect of tea and/or tea polyphenols in human cancer treatment. Scientists are pursuing clinical trials to determine the role of green tea consumption, as well as a dietary supplement of ECGC, in the treatment of different cancers.

To reap the health benefits of tea, drink pure, fresh hot or iced tea. The processing necessary to bottle tea for supermarket shelves actually degrades the quality and availability of nutrients.

Nutrient-Rich Red Clover (Trifolium pratense)

Red Clover has a history of medicinal use that crosses continental divides. It is a native plant of the Mediterranean region, central Europe, the Far East, Siberia, and the Himalayas. It was eventually brought to England and America where its use grew from folk remedy to herbal medicine. Red Clover has been used medicinally as a blood cleanser, for balancing estrogen levels, to treat whooping cough, and to soothe skin inflammation such as eczema. It's also used as part of anti-cancer herbal preparations.

The nutrients abundant in Red Clover include the minerals calcium, zinc, chromium, potassium and magnesium, as well as the vitamins A and C, and several B vitamins. It also contains isoflavones, a plant estrogen. Isoflavones may be helpful for menopausal symptoms, such as hot flashes and night sweats. However, some studies showed little or no beneficial effects so more thorough clinical trials are needed.

Researchers have begun studying the role of isoflavones from Red Clover in cancer prevention and treatment. Preliminary evidence suggests these isoflavones may stop cancer cells from growing or actually kill cancer cells in test tubes. Researchers theorize that Red Clover may help prevent some forms of cancer, such as prostate and endometrial cancer. If you have a family history or personal history of cancer, please consult your holistic doctor to determine if Red Clover is appropriate for you.

Thermography

One key to breast cancer survival is early detection. And breast screenings remain the gold standard for that early detection, typically in the form of routine mammograms. However, often painful, and sometimes inaccurate, mammography has generated false-positive test results, leading women to unnecessary medical treatments. To counter this, an imaging test known as breast thermography is becoming an important adjunctive procedure.

Breast thermography (also known as Digital Infrared Imaging-DII) is a pain-free, non-invasive test that shows the structure of your breast while measuring heat emanating from the surface of your body. Changes in skin temperature are the result of increased blood flow. This is important because even early-stage cancers need a blood supply to bring in nutrients to feed the cancer.

Because temperature change shows up as colors brighter than those of healthy cells, thermography can identify precancerous or cancerous cells earlier and with less ambiguous results. Studies indicate that an abnormal thermography test is 10 times more significant as a future risk indicator for breast cancer than having a family history of breast cancer.

Is it Right for You?

The FDA has authorized breast thermography as a risk assessment tool to be used in addition to - not in replace of - mammography. Women must be at least 20 years old. It's not suitable for women who have very large or fibrocystic breasts, are using hormone replacement treatment, have had cosmetic breast surgery, or are nursing or pregnant.

When to Test (may vary based on personal and family medical history)

Age 20 - Initial thermogram

Age 20 – 29 - Thermogram every 3 years

Age 30 and over - Thermogram annually

References

This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.