Category Archives: anti-aging

Leaky Gut Syndrome

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Our intestines do a great deal more than just digest food and excrete waste. 

The intestine actually contains about 100 trillion microorganisms, 10 times more than the cells in the body. And these good bacteria – the gut flora – play a very important role in maintaining our health. 

The inner lining of the intestines, under normal conditions, is intact. Obviously. But when assaulted, this lining gets damaged and becomes porous, or ‘leaky’. The lining is highly selective, screening everything we take in, and allowing only desired elements ‘entry’ into the body. The rest, including toxins and harmful bacteria, are ‘shooed away’, ie excreted. 

When this lining is damaged, the undesirable elements are able to ‘enter’ into the body, causing inflammation. The liver is the first to receive these and it fights against them. But when the toxin load increases and the liver is unable to cope, these foreign bodies now cause our immune system to enter into the fray.  It goes into full battle mode to fight the evil intruders and get them out of the body ASAP.  More often than not, the body cannot keep up with the task at hand and the majority of these foreign bodies absorb into tissues throughout the body… causing them to inflame. And now that the body is busy fighting this major war, it has to ignore small battles such as filtering blood and calming inflamed areas. 

So undesirable elements have got entry into the body. And they form deposits in various tissues. When this happens, the body no longer recognises these tissues as its ‘own’, and it establishes a ‘foreign body’ response to its own tissues. And this is the basis of auto-immune diseases such as rheumatoid arthritis or multiple sclerosis. Brain conditions such as Alzheimers, autism and Schizophrenia are also connected to a leaky gut.

How do we know we may have leaky gut syndrome? If we have:

– Digestive issues such as gas, bloating, diarrhea or irritable bowel syndrome.

– Seasonal allergies or asthma.

– Hormonal imbalances such as PMS or PCOS.

– Autoimmune conditions such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, psoriasis, or celiac disease. Also chronic fatigue or fibromyalgia.

– Mood and mind issues such as depression, anxiety, ADD or ADHD.

– Skin issues such as acne, rosacea, or eczema.

then it is likely we have leaky gut.

What are the conditions which cause leaky gut syndrome?

 Diet: Consuming high amounts of refined sugars, processed foods, preservatives, refined flours, and flavorings introduces massive amounts of chemicals into the body. Wheat gluten is not tolerated by many.

Chronic Stress causes leaky gut, which almost always results in a suppressed immune system, which can itself increase inflammation and permeability of the intestinal lining.

Inflammation: Any type of inflammation in the gut can lead to leaky gut.  This can be brought on by low stomach acid (which passes undigested food into the small intestine irritating everything it passes by), yeast overgrowth (Candida), bacteria overgrowth, infection, parasites and excessive environmental toxins.

Medications: Any medication or even over-the-counter pain relievers with Aspirin or Acetaminophen irritate the intestinal lining. This can start or continue the inflammation cycle (more bacteria, yeast, and digestion issues) and promotes an increase in permeability.

Food allergies or food intolerances.

What can we do

1. Remove the bad. The goal is to get rid of things that negatively affect the environment of the GI tract, such as inflammatory and toxic foods, and intestinal infections.

2. Replace the good. Add back the essential ingredients for proper digestion and absorption, such as digestive enzymes, hydrochloric acid and bile acids.

3. Reinoculate beneficial bacteria to reestablish a healthy balance of good bacteria. These are present in probiotics.

4. Repair, with nutrients which help the gut repair itself.

So its simple! If we eat healthy, we stay healthy!

Images courtesy Google

Why be ill when you can be well

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Traditional medicine does not offer remission, only suppression.
Integrative medicine does, using the same background but just a little different thinking.

When I started doing Laparoscopic surgery more than 20 years ago, it was not widely known. There was distrust about something not widely known. Doctors would dissuade their patients contemplating Laparoscopic surgery : ‘ How can they operate with such limited visibility? Tell them to do open surgery, they can see better’ !! When the fact is that viewing through a telescope provides magnification and therefore better visibility!

20 years later, it is back to the same situation with Integrative Medicine. But this time, I see something different. I see hope. I see people willing to take a chance, doctors and patients alike. Dealing with illness for so long, with no hope of ‘recovery’, the premise we offer is surely seductive. And I’m seeing people willing to take the chance on their health.And that’s very promising. Maybe we can actually create an awareness of Preventive and even ‘Curative’ health. So that no one need be ‘ill’ anymore.

Pomegranates for reversing arterial blockage

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How To Clean Your Arteries With One Simple Fruit

The future of cardiovascular disease prevention and treatment will not be found in your medicine cabinet, rather in your kitchen cupboard or in your back yard growing on a tree.

A new study published in the journal Atherosclerosis confirms that pomegranate extract may prevent and/or reverse the primary pathology associated with cardiac mortality: the progressive thickening of the coronary arteries caused by the accumulation of fatty materials known as atherosclerosis.[i]

Mice with a genetic susceptibility towards spontaneous coronary artery blockages were given pomegranate extract via their drinking water for two weeks, beginning at three weeks of age. Despite the fact that pomegranate treatment actually increased cholesterol levels associated with very low density lipoprotein-sized particles, the treatment both reduced the size of atherosclerotic plaques and reduced the proportion of coronary arteries with occlusive atherosclerotic plaques.

Remarkably, the researchers also found that pomegranate extract treatment resulted in the following beneficial effects:

  • Reduced levels of oxidative stress
  • Reduced monocytie chemotactic protein-1, a chemical messenger (chemokine) associated with inflammatory processes within the arteries.
  • Reduced lipid accumulation in the heart muscle
  • Reduced macrophage infiltration in the heart muscle
  • Reduced levels of monocyte chemotactic protein-1 and fibrosis in the myocardium
  • Reduced cardiac enlargement
  • Reduced ECG abnormalities

How can something so commonplace as a fruit extract reverse so many aspects of coronary artery disease, simultaneously?  The answer may lie in the fact that our ancestors co-evolved with certain foods (fruits in particular) for so long that a lack of adequate quantities of these foods may directly result in deteriorating organ function.  Indeed, two-time Nobel Prize winner Linus Pauling argued that vitamin C deficiency is a fundamental cause of cardiovascular disease, owing to the fact that our ancestors once had year-round access to fruits, and as a result lost the ability to synthesize it.

Pomegranate Found To Prevent Coronary Artery Disease Progression

Take home message : Healthy eating = healthy living.

Its that simple.

There really is no justification for being ill.

How much protein do we need? Should we supplement?

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Protein is such a crucial nutrient. And yet, most of us are severely lacking in it. Vegetarians and vegans due to the nature of the diet, and many disadvantaged people due to limited resources.

For a typical meat eating person, 15 percent of the total calories consumed each day (roughly 113 grams for an active male eating 3,000 calories, or 83 grams for an active female consuming 2,200 calories) may come from protein.

However, there are certain situations where it may be advantageous to increase protein intake to 20 to 30 percent of calories, or even as high as 35 percent of total calories—at least temporarily.

“Wait a second,” you might say. “Don’t high-protein diets cause kidney disease and cancer?” This is yet another myth. Studies have shown that protein intakes up to 35 percent of calories (or even higher) are safe for people without pre-existing kidney problems. And there’s no evidence that high protein diets increase the risk of cancer, as long as you’re eating a balanced, nutrient-dense diet.

Now let’s take a closer look at five groups of people that often benefit from a higher protein intake.

People trying to lose weight

A large body of evidence suggests that high protein diets are effective for fat loss.  Protein is more satiating than fat and carbohydrate, which means we feel more satisfied when we eat it. When we feel more satisfied, we naturally eat less—and lose weight without trying.

In fact, some recent research suggests that the reason low-carb diets are effective for weight loss is not because they are low in carbohydrate, but because they are high in protein.

People with blood sugar and metabolic problems

High-protein diets have also been shown to have a stabilizing effect on blood sugar, and lead to beneficial changes in a wide range of metabolic, cardiovascular and inflammatory markers, from insulin sensitivity to cholesterol and triglycerides to C-reactive protein.

Athletes and people who train hard

Protein is the nutrient required to build and rebuild muscle. If you want to add or maintain muscle mass (i.e. if you’re an endurance athlete, weightlifter, or you train hard in other activities or sports), you should consume more protein.

The elderly and the chronically ill

Both the elderly and the chronically ill frequently suffer from muscle wasting. A higher protein diet can help to prevent further tissue breakdown and reduce the adverse effects of both aging and chronic illness.

People who are under a lot of stress

As mentioned above, protein has a stabilizing effect on blood sugar. High stress levels can lead to hypoglycemia or other blood sugar imbalances. Increasing protein intake—especially in the morning—can boost energy levels, reduce jitteriness, agitation and mood swings, improve sleep, and sharpen brain function.

How much protein do you need?

If you’re in one of the groups above, I recommend consuming between 20 and 35 percent of calories from protein each day. The higher end of that scale (30–35 percent) would be for aggressive weight loss, metabolic problems, and people doing extreme training; the middle end (25–30 percent) for athletes and people training at moderate to vigorous intensity, and the lower end (20–25 percent) for the elderly, chronically ill, and people under a lot of stress. That said, these are just general guidelines and I suggest you experiment through the entire range to see what works best for you.

This is quite possibly much more protein than you’re eating now. Let’s look at some examples using the ranges below:

% of calories as protein      2,200 calorie diet (g)      3,000 calorie diet (g)
35% 193 263
30% 165 225
25% 138 188
20% 110 150

 

Now, let’s look at a typical day’s worth of protein on a healthy eating plan.

  • Breakfast: two eggs, sauerkraut, vegetables. Approximately 15 grams.
  • Lunch: salad with 100-200g of sliced chicken breast. Approximately 30–60 grams.
  • Snack: one ounce of almonds (about 23 almonds). Approximately 6 grams.
  • Dinner: 100-200g of beef sirloin, sweet potato, steamed broccoli. Approximately 35–70 grams.

This adds up to between 86 and 151 grams of protein, or 16–27 percent of calories on a 2,200 calorie diet and 11–20 percent of calories on a 3,000 calorie diet.

As you can see, this falls short of the protein targets for most categories in the table above, especially if you’re eating closer to 3,000 calories and/or trying to get more than 25 percent of calories from protein.

And for vegetarians, its really quite challenging getting in the required numbers,

When protein powder makes sense

Obviously one option is to simply increase your intake of whole-food proteins, such as meat, fish, eggs, and nuts. For example, you could start your day with 1/2 filet of salmon (about 40 grams of protein) instead of two eggs, and/or you could eat closer to a pound of protein for lunch and dinner. If you feel good eating this much animal protein, this is what I’d recommend; it’s always best to meet nutrient needs from whole food.

But let’s face it: not everyone wants to eat over a kilo of fish, meat and poultry each day. I am almost vegetarian, and I cannot eat so much of it so frequently. I have patients that feel the same way.

These are the situations where protein powder can be a useful addition. You can add protein in your meals to boost your overall protein intake. It can either be a source of additional calories if you’re trying to put on weight or aid recovery, or a means of boosting protein without adding calories if you’re trying to maximize weight loss or metabolic function.

How to choose a protein powder

There are three important factors in choosing a protein powder: tolerability, quality, and bioavailability.

Tolerability refers to how likely the protein is to cause an adverse reaction. The best is when you don’t know its there. So I recommend the powder be added to items of food, without changing the taste, color or texture. For example, partly replacing flour in chappatis.

Quality refers to the quality of the protein source, how it is processed, and how it is manufactured. There’s obviously a ton of junk out there, especially in the bodybuilding community. If you’re going to use a protein powder, you should choose the highest quality product you can get.

Bioavailability refers to how completely absorbed the protein is. In general, plant proteins like pea and rice are much less bioavailable than animal proteins like whey, egg and beef.

So choose wisely, maintain optimum protein intake and Stay Healthy!

 

Cholesterol Tests and High Fat Diet

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If you’ve had your cholesterol levels checked, your doctor most likely tested your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. But we now know those are not accurate predictors for cardiovascular disease risk. According to Kresser, a much more accurate predictor is testing your LDL particle number. He explains:

“To use an analogy: if you imagine your bloodstream’s like a river, the LDL particles are like the boats that carry the cholesterol and fats around your body. The cholesterol and fats are like cargo in the boats. Right now doctors are usually measuring the amount of cargo or cholesterol in the LDL particles. But what we should be measuring is the number of LDL particles, or the number of boats in the river, so to speak, because that’s a much more accurate risk factor for heart disease.”

As mentioned, it’s possible to have normal total or LDL cholesterol yet have a high number of LDL particles. This is completely missed using the conventional testing. On the other hand, you may end up being prescribed a statin drug to lower your cholesterol when in fact your LDL particle number is normal, placing you in the low risk category for heart disease. (As a general rule, regardless of your LDL particle number, chances are you do NOT need a statin drug to address high cholesterol. The only people who may truly benefit from a statin drug are those with the genetic defect called familial hypercholesterolemia.)

So an optimal number of LDL particles is below 1000, upto 1600 is borderline risk and 2000 and above is high risk. However this is not the end of the story. Its not just number, but also size of particles that matters. So if particle size is small, then they can slip behind the arterial wall, build up plaque, and eventually become inflamed to the point that serious problems develop. That’s why you want more of the large, fluffy kind of LDL particles because they cannot penetrate the arterial wall. So even if the number is high but the particle size is large, the risk is low. 

And these are not measured by conventional testing. 

Want to know how to prevent your LDL from becoming predominantly the small, dense and dangerous kind and transform them into the large, fluffy and protective ones instead? Yep, you got it — eat a high-fat, low-carb diet.

When you choose to consume a large amount of fat as a percentage of total caloric intake, moderate amounts of protein, and very few carbohydrates, then three things almost assuredly always happen:

1. Your HDL “good” cholesterol will rise above 50.
2. Your triglycerides will dip below 100.
3. Your LDL particle size will be mostly the large, fluffy kind.

These three indicators are a tell-tale sign if someone is eating low-carb correctly or not. If you are consuming too many carbohydrates, then your triglycerides will bear that out by remaining above 100. If you aren’t eating enough fat, then your HDL will dip below 50. And if both of these numbers are significantly off course, then you better believe your LDL particle size will be leaning in the direction of more of the small, dense ones. EEEEK!