Category Archives: Hormones

How chronic inflammation causes chronic disease

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Victor Marchione, M.D.

Inflammation is the body’s way of protecting itself from harm, but it typically gets a bad reputation. Although inflammation can be a shield, it can harm our health as well. When it lasts for months or even years, it becomes chronic and that is the type you want to avoid.

Inflammation is often seen as a symptom in many illnesses including arthritis, inflammatory bowel disease and many coronary conditions like heart disease. Chronic inflammation results when the body is unable to remove whatever is threatening it. Inflammation can also be a sign of an autoimmune disease like rheumatoid arthritis, where the body wrongfully attacks itself causing inflammation as a means to protect it. Lastly, chronic inflammation can result from a persistent irritant of low intensity.

There are four signs to pay attention to when it comes to deciding if you have chronic inflammation or not.

4 signs which reveal chronic inflammation

Joint pain
Rheumatoid arthritis is a form of inflammation which targets the joints. It is a type of autoimmune disease that causes the immune system to attack itself in error, resulting in inflammation. This inflammation can result in pain, stiffness and swelling.

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Depression
Research has shown that although not always a cause, inflammation can play a role in the onset of depression. In studies which observed heart patients with depression, markers of inflammation were higher compared to heart patients without depression.

Earlier this year another study came to light revealing clinical depression in association with a 30 percent increase of inflammation in the brain. The study was published in JAMA Psychiatry and it involved researchers examining brain scans of 20 depressed patients and 20 control patients. The brain scans revealed higher amounts of inflammation in those who were depressed.

If you suffer from depression, odds are you have higher levels of inflammation as well.

Stomach pain
There are endless causes for stomach pain. Inflammatory bowel disease (IBD) has inflammation right in its name because it is a sure-fire sign of a problem in the digestive tract.

Symptoms of IBD include constipation, diarrhea, abdominal pain and a somewhat constant stomachache. Irritable bowel syndrome and celiac disease are also considered to be caused by inflammation.

If you have been experiencing an upset stomach for quite some time, you may want to take a closer look to uncover if inflammation is the root cause.

Chronic fatigue
We all feel tired, but usually after a restful night’s sleep or some relaxation, we can have that get-up-and-go feeling once again. If you have chronic inflammation you may feel more tired than energized – no matter how much sleep you get.

Inflammation can affect the nervous system, resulting in fatigue. The Arthritis Foundation suggests that fatigue is a symptom associated with arthritis, revealing that where there is inflammation, energy can become zapped.

If eight, 10 or even 12 hours of sleep doesn’t seem like enough, you may have inflammation to blame.

Foods to combat inflammation
Inflammation can impede your health, so in order to reduce it try enjoying foods which work to minimize it. Here are some of the most helpful foods you should enjoy to reduce inflammation and stay healthy.

  • Fatty fish
  • Whole grains
  • Dark leafy greens
  • Nuts
  • Soy (speak with your doctor before you begin consuming more soy)
  • Low-fat dairy
  • Peppers
  • Tomatoes
  • Beets
  • Ginger and turmeric
  • Garlic and onions
  • Olive oil
  • Berries
  • Tart cherries

These are just some of the foods you can start enjoying today in order to combat your inflammation and start feeling better.

Traditional treatment  using anti-inflammatory medication cannot address the situation because

  1. The medications have serious side effects and cannot be used long-term.
  2. They do not go to the root cause of treating the cause of the inflammation.

This is where Integrative Medicine comes in. By identifying and treating the root cause, all through natural means, the underlying condition is addressed and there is long-term relief.

Stay Healthy!

Image Courtesy Google

Leptin, The Fat Hormone

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Ronald Grisanti

Leptin, a recently discovered hormone, regulates body weight by suppressing food intake and/or increasing energy expenditure.

Leptin is a very powerful and influential hormone produced by fat cells.

Science has discovered that leptin is the most powerful metabolic regulator that tells your brain whether you should be hungry, eat and make more fat.

Basically, leptin is the way that your fat stores speak to your brain to let your brain know how much energy is available and, very importantly, what to do with it.

In a perfect world, as you gain weight, you secrete more leptin from your fat cells. This in turn tells your brain you have enough stored fat so it reduces your appetite sending messages to help you burn fat.

But there is a problem!

Unfortunately many people have something called “leptin resistance”. This means that no matter how much leptin you create from your fat cells, the brain doesn’t see it.  This leads to a cascade of your brain thinking you are starving => you burn fewer calories =>your appetite goes into overdrive and finally every bit of food you eat gets stored on your belly!

Until you address leptin resistance, you’re not going to lose weight!

Optimal Leptin Levels

Your goal is to keep your leptins below 12, however, not too low. Researchers have discovered that leptin too far to the low side has been associated with dementia or Alzheimer’s.

A leptin above 12 is not considered healthy.

Leptin levels can now be measured with a simple blood test. Levels above 12 are linked to weight gain, accelerated aging, increased risk of infertility, diabetes and heart attack.  In addition, high leptin levels are associated with belly fat and numerous cancers

Leptin rises if you don’t sleep well, and if you have any kind of perceived stress.

Thyroid Connection

If you are having difficulty losing weight, you should get your leptin checked. Remember you want it under 12.  From a thyroid perspective, if your leptin is above 12 you will commonly see low T3 (the most metabolically active thyroid hormone) and elevated reverse T3. This is not good for those trying to lose weight. The thyroid medication Levothyroxine is aT4 medication and should be used with some level of caution when high leptin levels are seen. The take away from this thyroid connection is the fact that reverse T3 means T4 is not being effectively converted into the metabolic workhorse hormone, T3.

The Solution:

You become leptin resistant by eating the typical American diet full of sugar, refined grains, and processed foods. The solution is to eat a diet that emphasizes good fats and avoids blood sugar spikes. Basically a diet that emphasize healthy fats, lean meats and vegetables, and restricts sugar and grains.

For a full thyroid/leptin work-up, I recommend a practitioner knowledgeable in Integrative medicine.

Stay Healthy!

How to Avoid Cancer Causing Plastics

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Plastics

 Ty Bollinger

 Chemical companies promised the world that they would change the way people lived through science. Plastics: they’re in everything these days, and avoiding them completely is next to impossible. So which types are relatively safe and which are the cancer causing plastics to avoid?

This is a common question that health-minded folks are increasingly asking as they dig through their pantries and wonder whether or not they should keep drinking water out of plastic bottles, or consume meal leftovers stored in plastic containers. It’s a battle of convenience versus toxicity, but one that science can help mediate.

The Society of the Plastics Industry (SPI) created a classification system back in 1988 that differentiates between the seven most commonly used plastics in consumer products. These include the following, which can be identified on the bottoms of plastic containers inside a triangular recycling insignia:

1: PETE or PET (polyethylene terephthalate)
2: HDPE (high-density polyethylene)
3: PVC (polyvinyl chloride)
4: LDPE (low-density polyethylene)
5: PP (polypropylene)
6: PS (polystyrene, or styrofoam)
7: Other (includes polycarbonate and polylactide)

Each of these plastic types comes with its own set of risks, but some are far safer than others. The first category, PETE or PET, is a common plastic material often used to store beverages. It’s considered a higher-risk plastic intended for single use only because it can potentially leach heavy metals and other chemicals into fluid.

German researchers discovered back in 2009 that PET plastic is much like the infamous bisphenol-A (BPA) chemical in that it can interfere with proper hormone expression and production. The consequences of such exposure, if left unchecked, can increase one’s risk of developing cancer.

The third category, PVC, also poses an elevated risk of cancer and other health issues. Often used in plastic food wrapping, cooking oil containers, and toys for both animals and pets, PVC is classified by the Environmental Protection Agency (EPA) as a “major concern” when it comes to cancer risk.

Then there’s category 6, polystyrene, which is recognized as a possible human carcinogen. Also known by the brand name Styrofoam, this plastic material is a staple in to-go cups and takeout containers, and studies have linked it to reproductive health problems. Research out of Harvard University suggests exposure to polystyrene may cause abnormal pulmonary function, chromosomal damage, and various types of cancer. As of July 1, 2015, New York City banned polystyrene or Styrofoam containers.

Stick With HDPE and LDPE If You Must Use Plastic

Your best bet is to use only #2 (HDP or HDPE) and #4 (LDPE) plastics to minimize your risk of health problems. HDPE plastic is most commonly used in milk cartons (the semi-transparent, whitish kind) and detergent bottles, while LDPE is often used in shrink wrap, plastic bags, and condiment bottles.

The Natural Resources Defense Council (NRDC) also contends that #5 (PP) plastic is a safer option as well, however it must be noted that a survey conducted by the Milwaukee Journal Sentinel found that supposedly “microwave-safe” food packaged in #5 PP still contained leached BPA.

Please remember: Tupperware is a brand, not a material. We don’t have steel, plastic, Tupperware. We have Milton, Rubbermaid, Tupperware. It is equally unsafe.

Stay Healthy.

Improving the Mediterranean Diet

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Making the Mediterranean Diet Even Better!

 

We are certainly hearing a lot these days about the health benefits of the Mediterranean diet, and with good reason. There is so much being written how effective this diet is in terms of being associated with reduced risk for a vast panorama of diseases. From diabetes to obesity to coronary artery disease, the foods that constitute this diet are really gaining the attention of scientists and consumers around the world.

When you analyze the Mediterranean diet you learn that it fundamentally supplies higher levels of good, healthy fat. The sort of fat that’s good for the body and critical for the brain.

In fact, in a recent issue of the Journal of the American Medical Association – Internal Medicine, Spanish researchers studied 334 subjects over a 4 year period and compared the rates of brain function decline in participants who were either placed on the Mediterranean diet or on the Mediterranean diet with added fat from either nuts or olive oil.

The results were astounding. Those consuming the diet enriched with even more fat showed remarkably less decline in brain function with the group getting the olive oil having the best results overall. These folks consumed a lot of olive oil – a full liter each week! I’m certain the notion of adding so much fat to the diet may seem perplexing, but the results really speak for themselves and help hammer home the point that we need to reframe our feelings about dietary fat and health.

In addition, the diet includes plenty of vegetables and fresh seafood.

But, is this diet a panacea?  No! If we look at obesity rates throughout the world, we see that the countries eating in line with Mediterranean diets have higher obesity rates than countries in Asia where the diet is based on rice and vegetables.

In 2003, the Philippines had a 4% obesity rate compared to 23% in Greece. That’s a huge difference. Across the board, we see that the Mediterranean countries have much higher obesity rates than Asian countries. Now 60% of the population of Crete is overweight.

The truth is that the Mediterranean diet is heavy on bread, pasta, grains in general. And we know by now that excess carbohydrates, especially the refined variety (which is what most bread and pasta is made from!) leads to obesity.

A hormone balancing, weight optimising, healthful diet is outlined in the post, ‘What should I eat?’ and is the current recommendation.

My husband and I have been following it, in September 15, we have lost 16 and 7 kg respectively, with very significant loss of belly fat – I lost 7″, he didn’t measure. So the results are visible, and I’m not even talking about the results my patients are seeing. Update: as of Jan 16, it’s 20 and 12 kg respectively.

The diet is simple and easy to follow. Try it and let us know how you fare, we will be happy to hear from you!

Be Healthy.

5 Reasons To Add More Protein To Your Diet

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One of the fastest ways to calm your hunger and sugar cravings is by eating protein. You probably know protein is great for keeping you satisfied, but did you know it can also decrease your cravings?That’s because protein puts the brakes on our neuronal reward system, the brain chemicals that make us feel good and motivate us to get more food, even when we’re not hungry. When we’re low in protein, cravings take over and crack the whip in search of a quick fix. Here are a few ways to combat cravings with protein:
1. Many times when a sugar craving hits, your body is really crying out for protein.

When you’re low in protein, your system knows it needs energy, and you crave foods that will give you fuel fast. Unfortunately, those high-sugar impact foods that you’re in the mood for, will only raise your blood sugar and trigger an insulin response, which shuts off fat burning.

Instead of reaching for a cookie, fill up on a handful of almonds or a yogurt, that way you’ll curb cravings for sweets by giving your body the kind of sustained energy it really needs.

2. Make sure you have a protein-rich breakfast.

One study found that a high-protein breakfast suppresses ghrelin, your hunger hormone, far better than a high-carbohydrate breakfast. Another study found a moderate- or high-protein breakfast curbed cravings in overweight and obese young people. Instead of having a carbohydrate-rich breakfast like cereal that will leave you hungry a couple of hours later, try a protein shake that will keep you full and focused for much longer.

3. You should have a sufficient amount of protein in all of your meals.

How much protein should you consume daily to get those crave-crushing benefits? One meta-analysis concluded 25 – 30 grams of protein at each meal benefits weight loss, appetite and other health factors. Based on my three decades working as a nutritionist, I’ve found the average woman should get 75– 80 grams daily, whereas most men should get 100– 120 grams of protein a day.

These numbers aren’t set in stone. Your weight and body composition will influence the amount of protein you need. Those needs increase if you’re under stress, if you’re healing or if you’re doing some heavy resistance training.

4. Find the right protein sources for your diet.

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The best sources of protein include high-quality animal protein, including grass-fed beef, free-range chicken, wild-caught low-mercury fish and (if you’re not intolerant) eggs.

Vegans and vegetarians sometimes find meeting their protein quota challenging, and supplementation ma be helpful in addition to plant-based high-protein foods like quinoa, legumes and nuts and seeds.

Whether you’re short on time or don’t have much of an appetite, a shake becomes the perfect higher-protein breakfast that takes minutes to prepare, but keeps you full, focused and crave-free for hours. Those are among the reasons I call a protein shake my number one needle mover for fast, lasting fat loss.

5. Make sure you’re not rushing through meals.

Even if you’re eating enough protein, you may not be assimilating it well. Speed eating, drinking too much fluid with your meals, not chewing enough, or low stomach acid (including if you take acid blockers) can all interfere with absorption. Low stomach acid becomes a real concern if you’re over 30 or under stress, which includes most of us.

Your goal, then, becomes eating enough protein but also digesting it well.

Do you know how much protein you’re consuming at meals? Do you find eating a higher-protein diet keeps you full longer or otherwise benefits you? Share your thoughts below.

From JJ Virgin.

And Stay Healthy.