Myintegrativehealth Blog – Adrenal Fatigue – Natural Hormone Therapy – Thyroid Dysfunction – Pain Relief – Digestive Health

The best defense being a good offense holds true for more than just football. A healthy diet full of cancer-fighting foods is a great offensive move to avoid cancer. I counsel patients to create an environment where cancer cannot grow by making these healthy food choices.

Fruits and vegetables

Brightly colored fruits and vegetables – Carotenoids have been shown in one study to reduce your risk of breast cancer by up to 50% in women with dense breast tissue. Dense breast tissue is one of the strongest risk factors associated with breast cancer.   Papaya contains the carotenoid beta-cryptoxanthin. Yellow and orange vegetables are high in beta-carotene, one of the most abundant carotenoids in our diet. Research illustrates that people who eat the most fruits and vegetables have the lowest breast cancer risk.

Cruciferous vegetables – Broccoli and cauliflower contain indole-3-carbinol, which promotes healthy estrogen metabolism. When estrogen leaves your body through unhealthy pathways, your risk of breast and other estrogen-fed cancers increases.

Good Fats

Walnuts – The journal Nutrition and Cancer recently published a study that shows walnuts slow the growth of breast cancer and may prevent its development. Rich in omega 3 fatty acids, these nuts have been shown to cause destruction (apoptosis) of cancer cells. Try walnut oil on your salads.

Fish – Good fatty fish like salmon is also rich in omega 3s. Studies suggest that women with higher levels of omega 3s in their diets have lower rates of breast cancer.

Olive oil – like walnuts, EVO oil is also high in omega 3s.

Get some flavor in your diet

Herbs and spices – According to the National Cancer Institute, a French study found a statistically significant reduction in breast cancer risk in women who consumed a lot of garlic. Oregano and thyme have antioxidant properties that inhibit tumor growth. Curcumin suppresses cancer cell growth.

Green tea – Buy quality stuff, not all green teas are created equal and you want to make sure that you are getting a good dose of the cancer-fighting compound EGCG.

Dark chocolate – Yum! Although dark chocolate does have sugar, it is also rich in antioxidants that reduce inflammation and suppress cancer cell growth. Please note that I am not referring to Hershey’s type dark chocolate, but to high quality organic varieties.

Things to avoid

Sugar – No cell in your body will consume sugar faster than a cancer cell. Sugar is very inflammatory and cancer thrives in an inflamed environment. Aside from the fact that sugar taste addictingly good, it has no redeeming value. This is one of the first things to remove from your diet, and once you do so, liking the taste disappears.

When my mother went through chemotherapy, she craved Coke and McDonald’s french fries. This stunned my brother and me because we did not grow up as a family that ate McDonald’s. Looking back I now realize the cravings were a die-off reaction from the cancer cells. As the chemotherapy weakened and destroyed them, the cancer cells caused my mom to crave the sugar and simple carbohydrates that were their primary fuel source.

Alcohol – According to a January 2011 study in the British Medical Journal, 5% of female breast cancer can be attributed to alcohol consumption. The upper limit for women is one drink, which contains about 12g of alcohol. The more alcohol consumed in excess of this limit, the greater your risk of breast cancer. If you are drinking red wine for the cancer-fighting properties of resveratrol, please take a pill or drink concord grape juice instead.

Charred meat – If you like your meat well-done or blackened, think again. The black is full of carcinogens and has been linked to many types of cancer. Lower your cancer risk by cooking meat enough to sufficiently kill bacteria without excess charring. If you do accidentally burn the meat, cut off the charred portion.

Check out these resources

Eattodefeat.org – The Angiogenesis Foundation has launched the Eat to Defeat Cancer campaign. The focus of this campaign is to eat foods that reduce the blood vessels that feed tumors. By depriving them of a fuel source, the tumor cannot grow. This website has teamed up with some top chefs to create recipes that contain cancer-fighting ingredients.

AICR – the American Institute for Cancer Research is a charity research organization that focuses on nutrition and exercise to reduce cancer risk. This group funded the study that showed walnuts help prevent breast cancer. Sign up for their newsletter to receive weekly healthy recipes.

“Let food be your medicine and medicine be your food.” – Hippocrates

Mention the phrase “food allergies” and most of us imagine those poor kiddos who get near a peanut butter sandwich only to have massive swelling around the eyes and throat, followed by difficulty breathing and hives.  The constellation of these symptoms make up what’s known as an anaphylactic reaction which, unfortunately, has become more and more frequent in the general population over recent years.  In fact, some newer studies suggest that approximately 3-8% of Americans run the risk of anaphylaxis when exposed to any number of foods, although tree nuts, milk and shellfish are at the top of the anaphylactic list.

Even more, we are seeing a less severe variation of these dangerous food allergies, called “allergy sensitivities” that don’t typically cause life-threatening symptoms, but can still be quite uncomfortable nonetheless.  If you have symptoms like indigestion, gastritis, eczema, asthma, celiac disease, arthritis, and even depression, anxiety, and chronic fatigue, it could be a result of a “food sensitivity.”  Additional reports suggest that at least 60% of Americans suffer from symptoms due to adverse food reactions as a result of food sensitivities.

Food allergies/sensitivities may be a reaction to a protein, a starch, a contaminant found in the food (e.g., pesticide residues) or a food additive (e.g., colorings, preservatives, flavor enhancers, etc).  Once the body decides it’s uneasy with a food, a complex cascade of events takes place that can result in either a life-threatening situation (anaphylaxis) or simply the aforementioned unpleasant symptoms.

Driving this reaction is the immune system’s production of multiple types of antibodies.  For example, during an anaphylaxis response, IgE antibodies are produced within two hours of exposure.  These antibodies then bind to specific cells called mast cells and basophils which release their inner contents–histamine.  This is why an anti-histamine, like Benadryl or Quercetin, is often prescribed for allergies.

Yet, it’s the more delayed allergic response found in food sensitivities, one that can take up to 72-hours after exposure, that causes the aforementioned “uncomfortable” symptoms.  This response is usually driven by IgG antibodies and although it can stimulate the release of some histamine, it usually recruits many more players of the immune system, further complicating the reaction in the body.

Studies suggest that dairy, wheat and eggs are the three biggest sources of food sensitivities in people.  How is this determined?  In the past, the skin prick test was used where small amounts of foods were injected into the skin either on the back or forearm.  Now a simple blood test does away with this antiquated test.  These blood tests can measure for both IgG and IgE antibodies and help guide you and your provider in a direction for food avoidance, which is the mainstay of treatment.

So if you suffer from indigestion, asthma, eczema, etc., simply avoiding problematic foods could be your ticket to feeling well.  In addition to elimination, I recommend rotation of food families (e.g., veggies, fruits, meats, etc.) along with assisting the body with its normal digestive processes through the use of pancreatic and stomach enzymes.  Probiotics can be quite helpful as well.

Living in fear of foods because of their potential to make us sick is unnecessary when you recognize there are easy ways to identify possible sources of food allergies/sensitivities.  Combined with practical and realistic interventions you can take to calm the reaction and subsequent symptoms, you can alleviate a multitude of health conditions.

On the way in to the office this morning I dropped off my daughter at middle school and my son at elementary school.  Over the course of the drive I saw children, adolescents, teens, parents, cyclists, and workers all drinking what I call the ‘new soda’ – Gatorade.

Did you know there is a hot, new nutrient out on the market? This one can help reduce your seasonal allergies.  It works wonders on heartburn.  It improves your skin, regulates your bowels and can help you lose wei.ght.  It can even reverse arthritis symptoms.  It can even lower your blood pressure.  You may not believe it, but you already have some of it at home right now….WATER!

So often the simplest things are the most critical.  One I try to bear in mind is good hydration. Probably 1/4 of the time when I review someone’s lab tests I’ll see various signs of short or long term dehydration.  It’s a big deal and the crazy thing is those who need it the most often do not feel thirsty.

Water Facts and Fallacies:

#1- Fallacy: Your body is 70% water just like the surface of the earth.

Fact: According to Guyton’s Physiology, the standard medical text for how the body’s functions work, we start out as infants in the low 60% range but get to the low 40% range as we age. Most adults are around half.  You know how we get shorter with age? That is primarily loss of intervertebral disc space in our spines from dehydration.

Tip: Urine color is the simplest indicator of hydration.  Here’s a good picture of urine colors, 1-3 represent good hydration, higher numbers mean you’re dried out.  If your computer screen gets wet while doing this test, don’t blame me!

#2 – Fallacy: Distilled water leaches minerals out of your body.

Fact: You can absorb minerals from water but water enters your body from your small intestines and leaves through your kidneys and stools.  It has no means of taking anything out that you already had.

Tip: Purified water is best for day to day use.  I recommend home reverse osmosis systems for the simplest, most economical way to get pure drinking water.  Be sure filters are changed at least twice each year or per schedule.  Our family has rented a unit from Arizona Water Rentals for well over a decade, the rental cost is about the same as annual filter costs and they do all the work.  Filters are a little better but don’t take out pesticides and solvents.

#3 – Fallacy:  When you’re exercising you should avoid cold water since your body can’t absorb it.

Fact: Here’s a case where you can trust your instinct.  Which would you drink first on a hot day?  The absorption rate is the same regardless of the temperature.  And drinking cold water lowers your core body temperature which improves your performance and heat tolerance.

#4 – Fallacy: Spring water comes from high mountain springs.

Fact: Unless it says “purified by distillation” or “reverse osmosis”, it is tap water with a picture of a mountain.  Do you buy bottle water?  Take the time to watch ‘Tapped‘.  Bottle water is a disaster for your health since it is unregulated and full of toxic plastic by products, and it is a source of huge amounts of pollution and carbon.

Tip: Drink your water from glass or stainless steel containers.  Avoid plastic.  Trace amounts of plastic residue have been shown to promote breast and prostate cancer, cause thyroid disease and disrupt male and female fertility.

#5 – Fallacy: If you drink when you’re thirsty, you’ll get enough water.

Fact: Your thirst is unfortunately a poor indicator of hydration.  If you lose as little as 3% of your body’s fluids your thirst can become unreliable.  Look at your urine color and plan to consume 1/2 to 1 ounce of water per pound of body weight daily.  This is 3-5 quarts for most of us.

#6 – Fallacy: You get lots of fluid from coffee, tea, juice, soda, etc.

Fact: Caffeine is a diuretic, you pee out more than you get.  Sugar makes fluid absorb poorly. If you’re still drinking soda I don’t know what to say, but I’ll still try to help

Tip: You can help your water intake by consuming herbal teas and soups.

Tip: Most who are well hydrated need to urinate at least every few hours.  I’ve known about a dozen people who bragged about their ability to thrive in Arizona on little water intake and how they urinate only once or twice a day.  All but one went on to have massive kidney stones. The other, I hope I’m wrong, but I think he’s next.

# 7 – Fallacy:  When you run, bike, hike in the heat, you need to consume as much water as you can.

Fact: Here’s a tricky one.  We can lose water at an amazing rate when we’re out sweating in the heat.  Unfortunately we can’t absorb it as quickly.  If we take it in too fast, it stays in our intestines.  This can case us to get cramps, diarrhea and dangerously low sodium levels.  No matter how hard we sweat, we can absorb no more than 22-28 ounces per hour. Do not go under or over this when out in the heat.  If you’re active for more than an hour you’ll need electrolytes with this, that’s another topic.  Easiest solution is Endurolytes caps or powder by Hammer Nutrition.  We stock it and so do REI and most bicycle shops.

Tip:  Don’t use tap water for cooking or making coffee or tea.  Use purified water.

Tip:  Run your water for 10 seconds before showering; most wastes concentrate in your water lines when they sit overnight.

As Naturopathic physicians, our medical heritage traces back to the spa/hospitals of Switzerland and Germany of the early 1800′s.  Patients were treated with fresh air, sunlight, simple food and brisk mountain water.  These spas documented cures from many conditions including diabetes, cancer, tuberculosis and influenza.

This medical modal was ‘Vitalistic’ meaning the doctors healed not by fighting disease but by raising the patients’ ‘Vital Force’. It was believed that living things possessed a tangible property separating them from the non-living.  This concept was shared by nearly all
cultures with developed medical systems.  This is exactly what the Chinese called ‘Chi’ and the Yogis called ‘Prana’.

The European spa tradition developed methods of giving the body a gentle, controlled ‘shock’ which caused the body to respond and increase it’s vitality.  Cold water was one of the preferred methods of inducing such a shock.  Imagine being on a long hike in a remote woodland wilderness.  Think about how invigorated you would be after splashing your face with alpine stream water.  No one likes to get chilled but when you are exposed to brief, controlled cold your body triggers numerous healing responses.

First your metabolism increases.  Did you hear about how Michael Phelps ate 10,000 calories per day during his training?  Guess what, he did not swim enough to burn that much.  But spending hours each day in an 80 degree pool caused his body to raise its metabolism to maintain body temperature.

Circulation is strongly stimulated by cold.  What is the first thing we do for acute pain? We put ice on it.  This increases the underlying blood supply while lowering the inflammatory process.  These changes reduce underlying cellulite and reverse the effects of aging.

Our immune systems are also strengthened by cold.  It has been shown that brief, controlled exposure can increase the activity of our natural  killer cells by 5 fold. This protects us against colds and flus and lowers our cancer risk.

How can we use cold to our advantage?  We’ll have more info on how to do so in a powerful way soon; in the meantime, here’s an easy way you can try tonight.

Get two pairs of socks: one thin cotton ankle high, and the other heavy full length wool.  When you’re ready for bed, wet the cotton socks in the sink with cool water and ring them out well.  Sit on your bed the put on the wet socks (trust me) then put the wool socks on over the top.

When your skin is exposed to water, your nerves respond by sending more  blood to the area and increasing your metabolism.  Remember wool warms even if it is damp.  The cotton socks are just there to hold some water.  Not only will you not chill, but your feet will feel toasty warm.  Since your circulation is in a closed system, anytime you increase blood flow in one area, you increase it everywhere else.

You’ll sleep much more deeply than normal and wake up feeling refreshed.  Any chronic
pains will be lower and your circulation will get stronger.  You’ll even burn a few hundred more calories without exercising.  This is a great trip if you feel like you’re coming down with a cold or feeling especially run down.

Promise me to try it at least once, I guarantee you’ll see some benefits and be hooked!

Fabulous Fiber
No single nutrient does more to purify our bodies and prevent diseases than fiber.  As important as fiber is, it remains largely misunderstood.  Here’s some of the most common fiber facts and fallacies.

Fallacy: I get plenty of fiber, I have a salad everyday.

Fact: Salads are great sources of produce.  We all should be focusing on getting plenty of produce from a variety of sources.  Having said that, salads as typically made rarely provide more than a few grams of fiber.  Most provide high amounts of saturated fats in the dressing and cheese and trans-fatty acids in the croutons.  To order a healthy salad, hold the cheese and croutons, get vinaigrette on the side and add some beans.

Fallacy: I can’t eat high fiber foods like beans, they give me gas and bloating.

Fact: This definitely can happen initially.  What is going on is that the fiber stimulates growth of specific strains of good bacteria.  If you have too few of them, they kill off bad organisms in your intestines.  This killing off process releases gas.  When it comes to adding fiber, take it slowly.  Even just add a tablespoon or two of beans to your food each day for a few weeks.  Soon you’ll be able to thrive on high fiber foods without chasing away those around you!

Fallacy: I’m trying to lose weight so I’m staying away from grains.

Fact: While most of us get too much processed carbohydrates in our diets, numerous studies show that those who eat the most high fiber whole grains are the leanest.  If weight loss is a goal, you still need grains but in the right amounts.  Consume roughly 1/2 of a cup of brown rice, bulgar wheat, quinoa, barley or oatmeal with each meal.

Fallacy: High fiber foods taste bad!

Fact: Flavors in foods are carried by volatile aromatic compounds.  These compounds are at their highest concentration in the germ of the grain.  Think of a grain like an egg.  The shell is the husk, the starch is the white and the germ is the yolk.  Refined grains are just the starch, the complex flavors and aromas are lost in the refining process.   Pick up a pound of organic basmati brown rice and a pound of plain white rice.  Cook the white rice and notice the lack of aroma in the kitchen.  Then try the basmati, the whole kitchen will smell like hot buttered popcorn.  By the way, popcorn is also a whole grain!

R ed paper hearts, heart-shaped boxes full of chocolate, one whole day dedicated to love – it must be February! But this month isn’t just about valentines and chocolate, it is also about the heart; February is heart disease awareness month.

According to the American Heart Association in 2006, 81 million Americans had some form of cardiovascular disease.  About 73 million had high blood pressure, which is a common risk factor for strokes and heart attacks.  But high blood pressure isn’t the only risk factor, others to be aware of include:

• Age
• Gender
• Personal history of cardiovascular events

Ok, so you cannot do anything about those three risk factors, but here are some that you can do something about:

• Smoking
• Diabetes
• Cholesterol (Watch Dr. Christianson’s video on cholesterol)
• Obesity
• Sedentary lifestyle
• Stress

What are the warning signs of a cardiovascular event?

Stroke:

• Numbness or weakness of face, arm or leg, especially on one side of the body
• Confusion, trouble speaking or understanding
• Trouble seeing out of one or both eyes
• Trouble walking, dizziness, loss of balance or coordination
• Severe headache with no known cause

Heart attack:

• Chest pain or discomfort, pain may radiate down left arm
• Pain that radiates to the jaw, neck, back or stomach
• Shortness of breath, with or without chest discomfort
• Cold sweat, nausea or lightheadedness

Cardiac arrest:

• Sudden loss of responsiveness
• No normal breathing (someone does not take a normal breath when you tilt their head up and check for a breath for at least 5 seconds)

It is important to note that men and women are very different.  (You probably didn’t need a doctor to tell you that!)  Women typically don’t manifest the same symptoms of a heart attack as men.  Indigestion and extreme fatigue are the most common early warning signs of a heart attack in women.

New Research

A new study published Tuesday, February 15, 2011, in the Journal of Cardiovascular Electrophysiology shows that the heart’s ability to handle premature contractions (known as heart rate turbulence) may be the strongest indicator of a potential heart attack.  The study showed that even individuals considered to have a low cardiovascular risk are 8-9 times more likely to die of cardiovascular disease if they have abnormal heart rate turbulence. Heart rate turbulence is a measure of how well someone can handle sudden or extreme stress.  At this time, testing heart rate turbulence is not a standard test used to assess cardiovascular risk.  However based on this research, it may soon be.

So what can you do to maintain a healthy heart?

• Eat healthy, nutritious whole foods.  Avoid processed foods, fried foods, and fast foods.  Give your body the fuel it needs to keep it healthy.  This will also help you maintain a healthy body weight and lower your cholesterol levels.
• Remove all sodas (diet and regular) from your diet!  Consumption of sugary sodas leads to diabetes, which is a modifiable risk factor for cardiovascular disease.  But don’t think that you can safely switch to diet sodas.  A recent study shows that people who consume diet sodas have a 48% greater risk of CVD (cardiovascular disease) than those who don’t.
• Get out and move every day! We cannot say enough about the benefits of exercise.  Exercise helps lower other risk factors on this list such as high blood pressure, high cholesterol levels, diabetes, and obesity.  It is also a great stress reliever and helps maintain a healthy body weight. Get your family, friends and neighbors involved, make active living a group event and part of your daily life.
• Maintain healthy, loving relationships with your family and friends.  These are the people who make you happy and who support you when you need them. A smile on your face is great for the heart!
• If you smoke, please stop.  Smoking leads to atherosclerosis which can cause high blood pressure.

Awareness and education is key to understanding how to reduce your risk of heart disease.  See your doctor regularly and ask for help in reducing your risk factors.  It is the best way to show your love for your family, and yourself, in February.

Choose at least one goal for each of the key areas of your life: physical, emotional, spiritual, financial, social and environmental.

Physical is simple.  What is the easiest thing you can do to improve your health the most?  If you don’t smoke, weight loss may be it.

Not sure if this applies?  Visit http://www.nhlbisupport.com/bmi/ and plug in your height and weight to the BMI calculator.  This is your Body Mass Index, and it is a score of your height in centimeters divided by your weight in kilograms.  Don’t worry the site will let you enter data in good old feet/inches and pounds.  Tons of data has correlated many causes of mortality to an elevated BMI. Readings above 25 are overweight, and readings above 30 are obese.  Many people who look quite normal may have BMIs in the overweight range, don’t be surprised if you do.  Unfortunately, even having a low body fat percent may not negate the risks of a high BMI.

About a year and a half ago, I was wading through a mountain of research papers showing that even high/normal BMI readings raised the mortality risk.  This is when I calculated mine and saw it was barely under 25.  I got motivated to finally master the trick of body weight once and for all.  If your BMI is in the low 20′s, you’re set, if not, we can help.

If you do not smoke and have a good BMI, you are doing great!  The third factor affecting your health is alcohol intake.  Remember all those news reports that stated that wine was good for us?  Guess where that data came from?  If you guessed wine makers, then you’ve figured out how this works!  Alcohol – up to 5 servings per week – is harmless for most adults, but here’s the rub.   That fish bowl on a leg is not a serving, 4 ounces is a serving.  If you are opening a bottle of wine each night, and sharing it with one person, then you are getting too much alcohol.  The first health risks to show up for people who consume more than 5 servings per week are breast and prostate cancer. My favorite ‘cocktail’ is 1 part pomegranate juice with 1 part of mineral water.  I live on the edge!

Emotional health is so important.  The cornerstone of emotional health is healthy relationships.  Don’t hold grudges, appreciate those around you, and tell them how you feel.  Life is fragile.  You never know what tomorrow will bring.  If you do not feel happy most of the time, something is not right.  If you are fearful most of the time, something is not right.  Depression and anxiety are terrible but treatable.  Customized supplement regimes, talk therapy and medication, when necessary, can help.  Do not be afraid to ask.  A fun book to perk you up is The Rational Optimist by Matt Ridley.  He lays out a very strong case that all aspects of life are getting better.

Invest all of ½ hour daily in growing yourself this year. When you make this a habit it is so much fun to look back on last year’s goals.  You will be amazed.  Not only are the goals achieved, they are almost always surpassed!