Category Archives: anti-aging

How Moving Your Butt Can Add Years to Your Life

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How Moving Your Butt Can Add Years to Your Life

Have you heard the news? Sitting is the new smoking.

It’s taking years off your life.

All that time you spend parked behind a steering wheel, slumped over a keyboard, or kicked back in front of the TV increases your risk of heart disease, diabetes, cancer, and even depression. Not mention what it does to your waistline.

Here’s what the research shows.

  • Sitting for more than three hours a day can cut two years off your life expectancy, even if you exercise regularly.
  • Watching TV for more than two hours a day can shorten life expectancy even further, by another 1.4 years.
  • An Australian study determined that watching an hour of TV was about as lethal for anyone over 25 years of age as lighting up one cigarette.

This is not good news for those of us who are chained to a desk all day long!

What Happens to Your Body When You Sit?

Long periods of sitting cause changes in your body. These include:

  • Overproduction of insulin by your pancreas. Cells that aren’t moving don’t respond as well to the effects of insulin, so your body makes more. This can lead to diabetes over the long run. A 2011 study found changes in insulin sensitivity after one day of prolonged sitting.
  • An increased risk for colon, breast and endometrial cancers. The reason isn’t clear, but one theory is that excess insulin encourages cell growth. Another is that regular movement boosts natural antioxidants that kill cell-damaging free radicals.
  • Poor circulation. Sitting decreases blood flow to your lower legs, putting you at risk for blood clots (DVT).
  • Mushy abs/glutes and tight hips. When you’re standing, your abs hold you up, giving them a workout. If you’re sitting, they don’t have to do much! Same for your glutes. Hip flexors become tight if you’re not upright. This can affect balance and increase your risk for falling.
  • Brain fog. Movement pumps blood to your brain…keeping you clear and energized. Perimenopausal women have enough issues with brain fog without adding to it!
  • Neck, back and shoulder strain. Craning your neck forward all day and slouching over a keyboard puts a lot of strain on your upper body. Wonder why you have those knots in your shoulder muscles? Look no further than the way you sit at a desk.

If you’d like Those Years Back…

Depending on your work situation, you may or may not have the flexibility to make all of the environmental changes that will support your body. But you can make lifestyle changes in your home workplace that can help you hang on to those extra years. Here are some suggestions to get you started:

  • Get a standing or treadmill desk. There’s more variety here than a few years ago in all kinds of price ranges.
  • Get up at least every half-hour and walk around (bonus points for getting a drink of water).
  • Get an ergonomic evaluation of your work station. Many of us have computer monitors that are too low and chairs that fit our bodies improperly.
  • Stretch during the day or do some simple yoga poses (cat/cow is a good one).
  • Trade TV/computer time at home for a walk or a yoga video.
  • Get regular massages (Thai massage is especially good).

Simple ways to Stay Healthy.

What is Gluten Intolerance and 13 Early Signs you may have it

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13 Early Signs of Gluten Intolerance August 11th, 2015

Head into any grocery store or restaurant with healthy options, and you’ll notice labels everywhere that say ‘gluten-free’. Seriously, it seems to have recently become one of the most popular health buzz words.

But is gluten intolerance over-hyped? Or, is eliminating gluten a sustainable change that can drastically improve your quality of life and get rid of a wide range of symptoms?

What is Gluten and How Can It Harm the Body?

gluten free flour kneadingSimply put, gluten is a two-part protein (made up of the peptides gliadin and glutenin) commonly found in wheat and many other grains. Gluten is what gives dough its sticky texture, but it is also used in other processed foods, like salad dressing and mayonnaise.

While gluten has been a common part of the human diet for thousands of years, it causes serious health problems in some people. ‘Gluten intolerance’ is an umbrella term often used to describe those health problems, but there is a major difference between complete gluten intolerance and a lower level of gluten intolerance (non-celiac gluten sensitivity).

Complete gluten intolerance, also known as celiac disease, is a genetic, autoimmune digestive disorder. When you have celiac disease, gluten triggers an immune response that causes the lining of your small intestine to become inflamed and damaged, which can be quite painful and makes it harder for your body to absorb nutrients and vitamins from food. As a result, celiac disease sufferers must avoid all gluten, all of the time.

Celiac disease has become significantly more common over the last 50 years. In fact, a 2009 study shows that celiac disease increased from 1 in 650 people to 1 in 120 people during that time frame. Now, according to WebMD, about 1 in 100 people have it.

If not treated, celiac disease can lead to other serious health problems, like osteoporosis and bowel cancer. It can even cause infertility.

Sounds pretty serious, right? It is, so if you think you might have celiac disease, be on the lookout for these 12 telltale symptoms.

1. Bloating/Gas/Constipation

blosting gas constipationBeing bloated is no fun. After all, it makes you feel miserable – it’s like your stomach is about to pop! On top of that, you probably find it hard to squeeze into your favorite pair of jeans because of the extra fluff in your midsection. Yikes.

Gas and constipation are equally, if not more, bothersome. Plus, constipation can become serious if it damages your colon.

A study from the American Society of Clinical Nutrition produced some pretty alarming results. “Celiac disease causes a wide range of gastrointestinal symptoms. With a gluten-free diet, patients have substantial and rapid improvement of symptoms, including symptoms other than the typical ones of diarrhea, steatorrhea, and weight loss”.

That’s pretty conclusive. Keep this in mind if you’re experiencing an abnormal amount of bloating, gas, and constipation, and having a hard time figuring out why.

2. Diarrhea

While many people experience diarrhea due to medications and bacteria, others experience it when they have celiac disease and eat gluten. Serious diarrhea can be a major problem because it causes you to lose a lot of electrolytes, which dehydrates your body. If your diarrhea causes severe abdominal or rectal pain, a bloody stool, fever, or signs of dehydration, you should consider seeking medical attention, as these could indicate a more serious issue.

3. Fatigue

woman with fatigueBeing tired occasionally isn’t that uncommon. After all, most people work over 40 hours per week and deal with other exhausting responsibilities and stressors too.

What is uncommon is severe fatigue. The kind where you feel like you can’t move. The kind where you can’t motivate yourself, no matter how hard you try.

Fatigue can be distinguished from normal tiredness when you show the following symptoms:

  • Difficulty concentrating
  • Difficulty starting and completing tasks
  • Dizziness/fainting
  • Vertigo
  • Constant exhaustion

Fatigue itself is usually a symptom of an underlying health problem. You guessed it – celiac disease is one of them.

4. Neurological Problems

spinal pain woman bedA neurological disorder is a disease that involves the brain, spine, and connecting nerves – definitely not anything you should let go unchecked if you’re showing symptoms.

According to a 2008 study, a number of neurological issues can be traced back to celiac disease. Check out findings of this study:

  • Peripheral neuropathy (numbness in the hands and feet) – “A whopping 50% of celiac disease patients may develop peripheral neuropathy“.
  • Impaired cognitive function – “Dementia may occur in celiac disease, particularly in the form of memory impairment”.
  • Gait ataxia (abnormal, uncoordinated movements) – “In biopsy-defined celiac disease, gait ataxia occurs, often associated with neuropathy”.

The same study suggests screening for celiac disease if any of these neurological issues are present, especially if no other cause is apparent.

5. Depression

woman looking dpressedPretty much everyone feels sad from time to time. Life can be stressful, and coping can be difficult. However, depression isn’t just normal sadness.

According to WebMD, here are a few symptoms of depression:

  • Loss of interest in activities that were once found pleasurable
  • Insomnia
  • Persistent sad, anxious, or “empty” feelings
  • Feelings of hopelessness and/or pessimism
  • Feelings of guilt, worthlessness, and/or helplessness

The scary part is that there are several other ways depression can affect your mood and body. It can even lead to suicide if left untreated. So, it’s important to figure out the cause of depression and get rid of it quickly whenever possible. According to several sources, that cause might just be gluten intolerance.

In 1982, Swedish researchers reported that ‘depressive psychopathology is a feature of adult celiac disease and may be a consequence of malabsorption.’Further research has suggested that about one-third or more of people with celiac disease also suffer from depression. You have to admit, that’s a pretty alarming amount.

6. Joint Pain

dr checking joint painJoint pain is commonly associated with arthritis and aging, but according to About Health, it can also be associated with celiac disease.

Here are the most common locations for joint pain associated with celiac disease:

  • Knees
  • Back
  • Hips
  • Wrists
  • Shoulders

Researchers have speculated that it either stems from the deficiencies associated with gluten that prevent the body from absorbing nutrients properly, or the overall inflammation that gluten consumption causes.

7. Heartburn

woman with heartburnHeartburn is an irritation caused by stomach acid regurgitation into the foodpipe. Think about it for a second, have you ever had an uncomfortable burning sensation in your chest that lasted for several miserable hours? Chances are, you were dealing with a bad case of heartburn.

While it’s somewhat common knowledge that meals high in fats and oils often lead to heartburn (step away from the pizza and nobody gets hurt!), not too many people know that celiac disease can be to blame for heartburn as well.

Wondering why this happens?

Well, in celiac disease sufferers, gluten stops the body from absorbing nutrients properly, which weakens the tissues throughout the body – including the ones in the esophagus! When this happens, the esophagus can become less tolerant to the exposure of stomach acids, which can contribute to – you guessed it – painful heartburn.

8. Low Immune Function

sneezing woman with coldLow immune function can be dangerous and lead to a higher risk for diseases like colds and flu. Is your immune system struggling? Research has shown that celiac disease can cause malnourishment (a lack of sufficient nutrients in the body), which can result in low immune function. This is especially serious because your immune system is what helps you fight off infections, germs, and even cancer.

9. Dental Problems

woman brushing teeth

If you have frequent dental problems, you may want to consider celiac disease as a possible cause. I’m talking about dental issues like:

According to a 2012 study, these problems can occur in people with celiac disease because “gluten causes the body to produce an immune reaction against one of the main proteins responsible for producing enamel on the teeth”.
10. Mouth Ulcers

mouth uclers Mouth ulcers can be caused by many different things, ranging from emotional stress, to fungal infections, and in some cases celiac disease.

11. Skin Problems

psoriasis on elbowNoticed any strange rashes or unusual looking patches of skin on your body lately? Before you reach for an over-the-counter solution, you may want to consider that gluten could be to blame.

According to the National Foundation for Celiac Awareness, here are some of the skin problems associated with celiac disease:

These problems often occur because gluten triggers an immune response, resulting in the production of antibodies that circulate in the bloodstream and get deposited into the dermis. The interaction is the cause of skin flare-ups, especially in the case of dermatitis herpetiformis.

12. Unexplained Weight Loss or Gain

unexplained weight loss or gainHave you suddenly lost several pounds without changing your diet or exercise routine?

According to Mayo Clinic, weight loss is one of the classic signs of celiac disease (along with diarrhea). So, if you’ve noticed your pants fitting more loosely lately, and you’re also experiencing other concerning symptoms, consider that celiac disease could be to blame.

In children, on the other hand, celiac disease is often associated with weight gain. In fact, as many as 75% of children with celiac disease are overweight or obese.

13. Female Hormonal Imbalance

low libido couple on bedHormonal imbalance in women can be a major problem, affecting everything from mood to weight. Of course, women naturally experience hormonal changes during menopause. But why would they experience these symptoms otherwise? The answer could be celiac disease.

Here are a few of the signs of hormonal imbalance in women that you should look out for:

  • Low libido
  • Persistent weight gain
  • Fatigue
  • Anxiety
  • Irritability
  • Depression
  • Digestive issues

If you are experiencing all of these, you might want to consider getting checked for celiac disease. Even if the test comes back negative, think about reducing your gluten consumption anyway. The reason for this is that research points to gluten ingestion causing hormonal imbalance, even in people who do not have celiac disease.

So, what can you do if you think you’re completely gluten intolerant?

pieces of breadUnfortunately, there is no known cure for celiac disease. If you have it, you absolutely must cut out all gluten from your diet. If you aren’t sure whether or not you have celiac disease, you should consult your doctor before you make a major dietary change like removing gluten. To test for celiac disease, you can schedule an appointment with your doctor to get some simple blood work done. The results will show whether or not you have it.

If your results are negative and you are still showing symptoms, keep in mind that people with celiac disease aren’t the only ones affected by gluten. Many other people have non-celiac gluten sensitivity, and they experience a reaction caused by gluten that results in unpleasant gastrointestinal symptoms, but it does not cause damage to the small intestine like celiac disease does.

Unfortunately, there is no real test for non-celiac gluten sensitivity. So, if you think you are suffering from it, consider limiting your gluten intake after consulting your doctor and see if your symptoms improve.

Remember, always take your symptoms seriously and don’t put off talking to your doctor about your concerns. Your body will thank you later.

Have you tried cutting down on your gluten consumption? What were your results? Share your story in the comments below!

Antinutrients in Foods – What are they and How to Reduce them

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From  Atli Arnarson

Young Woman Eating EdamameNutrients in plants are not always easily digested.

This is because plants may contain antinutrients, which are plant compounds that reduce the absorption of nutrients from the digestive system.

They are of a particular concern in societies that base their diets largely on grains and legumes. That’s us Indians, folks!

This article reviews several simple ways to reduce the amount of antinutrients in foods. In some cases, they can be eliminated almost completely.

What are Antinutrients?

Antinutrients are plant compounds that reduce the body’s ability to absorb essential nutrients.

The most widely studied antinutrients include:

  • Phytate (phytic acid): Mainly found in seeds, grains and legumes, phytate reduces the absorption of minerals from a meal. These include iron, zinc, magnesium and calcium.
  • Tannins: A class of antioxidant polyphenols that may impair the digestion of various nutrients.
  • Lectins: Found in all food plants, especially in seeds, legumes and grains. Some lectins may be harmful in high amounts, and interfere with the absorption of nutrients.
  • Protease inhibitors: Widely distributed among plants, especially in seeds, grains and legumes. They interfere with protein digestion by inhibiting digestive enzymes.
  • Calcium oxalate: The primary form of calcium in many vegetables, such as spinach. The calcium bound to oxalate is poorly absorbed.
HOW CAN WE REDUCE ANTINUTRIENTS
1. Soaking

Beans and other legumes are often soaked in water overnight to improve their nutritional value. Most of the antinutrients in these foods are found in the skin. Since many antinutrients are water-soluble, they simply dissolve when foods are soaked.

For example, a study found that soaking pigeon peas for 6-18 hours decreased lectins by 38-50%, tannins by 13-25% and protease inhibitors by 28-30%.

Not only is soaking useful for legumes, leafy vegetables can also be soaked to reduce some of their calcium oxalate. Soaking is typically used in combination with other methods, such as sprouting, fermenting and cooking.

2. Sprouting

Sprouting Seed

This process increases the availability of nutrients in seeds, grains and legumes.

During sprouting, changes take place within the seed that lead to the degradation of antinutrients such as phytate and protease inhibitors. Sprouting has been shown to reduce phytate by 37-81% in various types of grains and legumes, and a slight decrease in lectins and protease inhibitors.

3. Fermentation

Bowl of Kidney Beans

Fermentation is an ancient method originally used to preserve food.

It is a natural process that occurs when microorganisms, such as bacteria or yeasts, start digesting carbs in food.

Although food that becomes fermented by accident is most often considered spoiled, controlled fermentation is widely used in food production.

Food products that are processed by fermentation include yogurt, cheese, wine, beer, coffee, cocoa and soy sauce.

Another good example of fermented food is sourdough bread. Making of sourdough effectively degrades antinutrients in the grains, leading to increased availability of nutrients. In fact, sourdough fermentation is more effective at reducing antinutrients in grains than yeast fermentation in typical bread.

In various grains and legumes, fermentation effectively degrades phytate and lectins.

For example, fermenting pre-soaked brown beans for 48 hours caused an 88% reduction in phytate.

4.Boiling

Boiled Green Beans

High heat, especially when boiling, can degrade antinutrients like lectins, tannins and protease inhibitors. One study showed that boiling pigeon peas (chana) for 80 minutes reduced protease inhibitors by 70%, lectin by 79% and tannin by 69%.

Additionally, calcium oxalate is reduced by 19-87% in boiled green leafy vegetables. Steaming and baking are not as effective.

In contrast, phytate is heat-resistant and not as easily degraded with boiling (4, 12).

The cooking time required depends on the type of antinutrient, food plant and the cooking method. Generally, a longer cooking time results in greater reductions of antinutrients.

Combination of Methods

Combining many methods can reduce antinutrients substantially, sometimes even completely.

Female Chef at a Table Full of Food

As an example, soaking, sprouting and lactic acid fermentation decreased the phytate in quinoa by 98%. Similarly, sprouting and lactic acid fermentation of corn and sorghum degraded phytate almost completely. In addition, soaking and boiling pigeon peas led to a 98-100% reduction in lectins, tannins and protease inhibitors (12).

Overview

Below is an overview of the main antinutrients and effective ways to eliminate them.

  • Phytate (phytic acid): Soaking, sprouting, fermentation.
  • Lectins: Soaking, boiling, heating, fermentation.
  • Tannins: Soaking, boiling.
  • Protease inhibitors: Soaking, sprouting, boiling.
  • Calcium oxalate: Soaking, boiling.
Take Home Message

Antinutrients can significantly reduce the nutritional value of many plant foods.

Luckily, they can be degraded with a few simple methods such as heating, boiling, soaking, sprouting and fermenting.

By combining different methods, many antinutrients can be degraded almost completely.

Treating and Preventing Cancer

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Dr Brownstein, MD

We have been asking the wrong question about cancer. We have asked “what”: What tumor do you have? What kind of chemotherapy, surgery, or radiation is needed for that tumor? What is your prognosis? Instead, we need to be asking “why” and “how”: Why did this cancer grow? How can you change the conditions that feed and support cancer-cell growth? How did the terrain of your garden become host to such an invasive weed?

Surprisingly, scientific literature is abundant with evidence that diet, exercise, thoughts, feelings, and environmental toxins all influence the initiation, growth and progression of cancer. If a nutrient-poor diet full of sugar, lack of exercise, chronic stress, persistent pollutants, and heavy metals can cause cancer, could it be that a nutrient-dense, plant-based diet, physical activity, changing thoughts and reactions to stress, and detoxification might treat the garden in which cancer grows? Treat the soil, not the plant. It is a foundational principle of sustainable agriculture, and of sustainable health.

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In my oncology rotation in medical school, I asked my professor what percentage of cancer was related to diet. Expecting a gracious but insignificant nod to the role of diet as a cause of cancer, I was surprised when he said that 70 percent of all cancers were related to diet. The 2008-2009 report from the President’s Cancer Panel found that we have grossly underestimated the link between environmental toxins, plastics, chemicals, and cancer risk. They have yet to acknowledge how thoughts, emotions, and overall stress impact that risk—but it is sure to come. The facts suggest that we should take a deeper look.

Consider this fact: 16 percent of all cancers are new, primary cancers in patients who have already had one cancer, not recurrences. This means that people who have cancer are more likely to get it again. Could it be the garden? I recently saw a patient after her third cancer, wondering what she could do to prevent cancer rather than waiting around for another one.

Consider this fact: The lifetime risk of breast cancer of those with the “breast cancer gene” or BRCA1 or 2 is presently 82 percent and increasing every year. Before 1940, the risk of getting the disease, for those with the gene, was 24 percent. What changed? Our diet, lifestyle, and environment—both physically and emotionally. Might these factors be a better place to look for answers on how to address our cancer epidemic?

Cancers arise from a disturbance in your physiological state. Addressing that disturbance is the foundation of future cancer care. This approach might be called milieu therapy. Rather than treating cancer per se, we treat the milieu in which cancer arises.

Contact an Integrative Medicine practitioner near you to learn how you can treat the milieu.

Image courtesy coolhealthtips.com

The CoQ10-Statin Secret

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Ronald Grisanti

The medical literature clearly shows that statin medications like Lipitor,Crestor, Zocor shut down the production of one of the most important nutrients in the body, Co-Enzyme Q10 (CoQ10).

What many people are unaware of is the fact that when CoQ10 is depleted it causes the LDL cholesterol to become oxidized. This in turn sets off a cascade of events making the LDL cholesterol drill holes in the arterial wall causing major inflammation. This inflammation sets you up for an increased risk of getting a heart attack or stroke.

This a major reason why taking statin drugs is no guarantee you will not die of a heart attack.

I have to admit I am at a total loss why any doctor would prescribe a statin medication without adding the life-saving CoQ10. This may be hard to swallow (excuse the pun) but it should be illegal to prescribe a statin without also prescribing CoQ10.

The following list of health challenges should be a wake up call for people who believe they are safe taking statins without CoQ10:

CoQ10 deficiency can cause fatal cardiomyopathy, heart attack, congestive heart failure, exhaustion, cancer, myopathy, depression resistant to anti-depressants, high blood pressure, gum disease and tooth loss, hair loss, liver disease, sudden complete memory loss or amnesia, cataracts, angina, cancer, folic acid deficiency, damaged cell membranes, and much more.

In fact, it not only increases you from getting a variety of diseases but low CoQ10 levels predict that you can die within 6 months.

If you are on a statin medication, you can request that your doctor prescribes CoQ10 supplementation.

Be Healthy.