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Tasty Turmeric

10/16/2017

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The bright golden-orange spice in curry and mustard comes from turmeric, a tasty herb with numerous health benefits. Turmeric is an excellent source of iron, manganese and vitamin B6. Additionally, curcumin, an active component in turmeric, is known for its antioxidant and anti-inflammatory properties. In traditional Indian and Chinese medicine, turmeric has been used to treat allergies, heartburn, digestive ailments, and arthritis. Today, it's gaining research attention for prevention and treatment of cancer, diabetes, and heart disease.

According to a recent study, a daily intake of turmeric helps blood vessels dilate fully. It also helps protect the arteries from inflammation - a primary cause of atherosclerosis (clogged arteries) and a risk factor for heart attack and stroke.

Including turmeric in your diet is easy to do: Sprinkle turmeric into soups, dressings, over meats, roasted veggies, scrambled eggs, or smoothies. To help your body maximize absorption of turmeric's key compounds, add it to healthy fats (e.g., olive oil) while they are warming.

If heart disease runs in your family, or you have other risk factors, ask your health practitioner about taking a curcumin supplement.

References:
Oliver, J.M., Stoner, L., Rowlands, D.S., et al., "Novel Form of Curcumin Improves Endothelial Function in Young, Healthy Individuals: A Double-Blind Placebo Controlled Study," Jl of Nutrition and Metabolism (2016) Article ID 1089653, 6 pages, 2016. doi:10.1155/2016/1089653 Accessed: 9 Aug 2017: https://www.hindawi.com/journals/jnme/2016/1089653/

Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier.
Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. National Geographic Guide to Medicinal Herbs: The World's Most Effective Healing Plants. (2012) Washington, D.C.: National Geographic.
Photo Credit: 
Anna Pustynnikova/bigstockphoto.com
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Magnesium: A Multi-faceted Nutrient

4/3/2017

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Recognized for its role in bone structure and proper function of nerves and muscles, Magnesium has a multi-faceted role in disease prevention and health promotion. It is necessary for almost every chemical reaction that takes place in the body!

Here are just a few things magnesium can do for you:
  • Calm your body by helping blood vessels dilate, which maintains lower blood pressure and makes it easier for the heart to pump blood.
  • Improve quality of sleep, a critical defense against stress.
  • Help neutralize stomach acid and move stools through the intestine.
  • Play a role in lowering blood sugar, a major issue in diabetes management and prevention.
  • Help with prevention and treatment of osteoporosis, nerve and back pain.

Food sources of magnesium include leafy vegetables, nuts, legumes, fish, fruits and whole grains. Because food levels of magnesium are affected by the quality of soil in which the food is grown, there have been huge declines in food-based magnesium content over the last few decades. Some people may be magnesium deficient and not realize that their symptoms of illness (e.g., headaches, muscle cramps, constipation) are related to insufficient magnesium.

​There are different types of magnesium (e.g., citrate, glycinate) and various forms (pill, powder, liquid). Some forms may be better suited to different types of health issues. If you are concerned about magnesium deficiency due to dietary habits or physical symptoms, consult with your holistic practitioner to select the right type of magnesium supplement. Some forms of magnesium are poorly absorbed, so won't provide therapeutic benefit, and other forms can cause changes in bowel movements.

References:
​Mazur, A, Maier JA, et al., "Magnesium and the inflammatory response: potential physiopathological implications" Arch Biochem biophys (2007) 458:1, 48-56. Accessed 3 Feb 2017: https://www.ncbi.nlm.nih.gov/pubmed/16712775
WorldsHealthiestFoods.com "Magnesium" . Accessed 3 Feb: 2017http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
NutritionalMgAssocation.org "Nerve and Back Pain Treated with Magnesium" Accessed 3 Feb 2017: http://www.nutritionalmagnesium.org/nerve-and-back-pain-treated-with-magnesium/
Appel, L.J., Brands, M. W., et al., American Heart Association. "Scientific Statement: Dietary Approaches to Prevent and Treat Hypertension." Updated January 2014. http://dx.doi.org/10.1161/01.HYP.0000202568.01167.B6
Faloon, W. "Will Magnesium become the Next Vitamin D?" Life Extension (Dec 2016). 7-13.
Davis, D.R. "Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?" Hort Sci (2009) 44:1, 15-19 Accessed 3 Feb 2017: http://hortsci.ashspublications.org/content/44/1/15.full.pdf+html
Guerrero-Romero, F. and Rodriguez-Moran, M. "The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial." J Hum.Hypertens. 2009;23(4):245-251. http://www.magtabsr.com/wp-content/uploads/2016/04/Guerrero-Romero-Diabetes-HTN-jhh2008129a.pdf
Jee, Sh, Miller, ER, Gualler, E. et al., "Effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials." AM J. Hypertens. (2002) 15(8):691-6. https://www.ncbi.nlm.nih.gov/pubmed/12160191
Ryder, KM, Shorr, RI, Bush, AJ et al., "Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects."J Am Geriatr Soc. (2005) 53:11, 1875-1880. Accessed 3 Feb 2017: http://www.mgwater.com/Ryder.pdf
Ancient Minerals.com "The Bad News about Magnesium Food Sources" Accessed 3 Feb 2017: http://www.ancient-minerals.com/magnesium-sources/dietary/
Thomas, D. "The mineral depletion of foods available to us as a nation (1940-2002)-a review of the 6th ed. of mcCance and Widdowson." Nutr Health (2007) 19:1-2, 21-55. Accessed 3 Feb 2017: http://www.mineralresourcesint.co.uk/pdf/Mineral_Depletion_of_Foods_1940_2002.pdf
Photo Credit: 
cegli/bigstockphoto.com
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Nature's Sweet Herb: Cinnamon (Cinnamomum verum)

2/6/2017

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Naturally sweet cinnamon revives our senses with its wonderful aroma and can enhance health with its medicinal properties. Cinnamon was first used in China (2700 B.C.) to treat fever, digestive, and menstrual problems. Indian healers used cinnamon to treat gastrointestinal complaints, as well as sore throat and cough. Today, modern herbalists continue to use the herb for digestive issues, chest congestion and colds/flu, but they've also discovered it helps ease arthritis pain, as well as manage blood sugar levels.

Because cinnamon reduces the rate at which glucose enters the bloodstream, it can help prevent blood sugar spikes. This is hopeful news for some people with Type 2 diabetes. But more studies need to be done around this issue. It appears that cinnamon may work better in people whose diabetes is poorly managed as compared to those who have good management of their condition. As a medicinal supplement, different people respond to different amounts -- it's not just a matter of sprinkling a teaspoon on your oatmeal. Cinnamon may also change the way some medications work, so it's important to speak with your physician before adding cinnamon to your supplement regimen.
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Cinnamon is available ground, in capsule form, and as a tea. There are many species of cinnamon. Be aware that typical grocery store cinnamon (‘the cassia cinnamons') contains coumarin, which, in high amounts, can be harmful to the liver. Ceylon Cinnamon has lower levels of coumarin, which makes it a better choice for most people.

References:
​Cleveland Clinic: Cinnamon. Accessed 2 Dec 2016: http://www.clevelandclinicwellness.com/Features/Pages/cinnamon-pro-con.aspx
Examine.com: Cinnamon Essential Benefits, Effects & Information. Accessed 2 Dec 2016: https://examine.com/supplements/cinnamon/
World's Healthiest Foods: Cinnamon (ground) http://www.whfoods.com/genpage.php?dbid=68&tname=foodspice
Johannes, L. Little bit of Spice for Health, but Which One? The Wall Street Journal (online, 2014, Oct.) Accessed 4 Dec 2016: http://www.wsj.com/articles/SB10001424052702303376904579135502891970942
Hlebowicz, J. et al., 'Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects.' Am J Clin Nutr. (2007 Jun) 85:6,1552-6. Accessed 4 Dec 2016: http://ajcn.nutrition.org/content/85/6/1552.long (full text)
Qin B, Nagasaki M, Ren M, et al., 'Cinnamon extract prevents the insulin resistance induced by a high-fructose diet.' Horm Metab Res.(2004 Feb), 36:2:119-25.. PMID:15002064. Accessed 4 Dec 2016: http://beauty-review.nl/wp-content/uploads/2014/07/Cinnamon-extract-prevents-the-insulin-resistance-induced-by-a-high-fructose-diet.pdf (full text)
Khan A., Safdar M., Ali Khan M., et al., 'Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. (2003 Dec) 26(12) 3215-8. Accessed 4 Dec 2016: http://care.diabetesjournals.org/content/26/12/3215
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jirkaejc/bigstockphoto.com
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Love Those Lentils!

11/15/2016

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Around the world, people enjoy the health benefits of lentils, part of a group of proteins known as pulses, which also includes beans, peas, chickpeas. Naturally gluten-free, lentils are rich in dietary fiber, protein, calcium, potassium, zinc, and iron. They help lower cholesterol and are a great addition to the diet especially for people diagnosed with blood glucose disorders.
Prior to the use of pharmaceutical medicines, lentils were used to treat diabetic conditions. When included with a meal, the high fiber content helps prevent blood glucose from rising rapidly after eating. Although calorie dense (230 cal/ one cup serving), lentils are low in fat and very filling - you won't be hungry after a lentil meal!

You can find lentils in the bulk bin aisle or in prepackaged containers. When purchasing in bulk, try to buy organic and make sure there is no moisture in the bin or in the packaging. Look for whole, not cracked lentils. Store them in an airtight container in a cool, dark and dry place. They will keep up to a year. When buying canned lentils, watch for added salt or other preservatives. Unlike other canned veggies, lentils do not lose much of their nutritional potency.

Lentils are easy to prepare (no presoaking required as with other dry beans). Wash and strain lentils under cool water before cooking. You can boil lentils and store in the fridge for later use in casseroles, soups, rice or pasta dishes, salads, spreads/hummus, or soups. Cooked lentils stay fresh in the fridge in a covered container for about three days. Try this recipe for Wild Salmon with Lentils and Mustard-Herb Butter.



References:
Future of Food: Pulses & Nutrition. Accessed on 6 Sep 2016: http://pulses.org/future-of-food/pulses-nutrition
Video: NutritionFact.org. "Diabetics Should Take Their Pulses" http://nutritionfacts.org/video/diabetics-should-take-their-pulses/
Helmstadter, A. "Antidiabetic drugs used in Europe prior to the discovery of insulin." Pharmazie (2007) 62(9):717 - 720. http://www.ncbi.nlm.nih.gov/pubmed/17944329
MedicalNewsToday.com. Accessed 6 Sep 2016: http://www.medicalnewstoday.com/articles/297638.php
World's Healthiest Foods: Lentils. Accessed 6 Sep 2016: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
Singhal, P., Kaushik, G., Mathur,P. "Antidiabetic potential of commonly consumed legumes: A review." Crit Rev Food Sci Nutr (2014) 54(5):655 - 672. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/24261538
Thompson, S.V., Winham, D.M., Hutchins, A.M. "Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: A cross-over study." Nutr J (2012) 11:23. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/22494488 

MindBodyGreen.com. "7 Health Benefits of Lentils" Accessed 6 Sep 2016: http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html
​Photo Credit: rtsubin/bigstockphoto.com

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Warm Feet, Cold Feet: Health Benefits of Contrast Hydrotherapy

11/1/2016

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A contrast hydrotherapy foot bath (CHFB) is an excellent way to strengthen your immune system, alleviate congestion, soothe sore muscles, and improve circulation. It's also beneficial for individuals with diabetes, as they are prone to a foot problem known as peripheral neuropathy. This condition causes unrelenting burning, stabbing pains, numbness and aching in one or both feet.

Contrast hydrotherapy involves alternating applications of cold and warm compresses or immersion in cold and warm water for specified times. You're probably familiar with using it for muscle injuries such as a sprain. For individuals with diabetes, it can reduce swelling and pain and improve blood flow circulation. Additionally, when under medical observation, if a change in blood flow to the feet is not achieved, it can signal an impairment in circulation that requires further assessment. Adding Epsom Salts to the warm water may help increase circulation and ease pain or discomfort.
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Indulge in a Contrast Foot Bath:
  • Purchase two basins and keep them for your foot baths, each one large enough for both feet and sufficient water to cover them.
  • Gather up a pair of cozy socks and a supply of towels (water will splash when you move from one basin to another).
  • Fill one basin with ice water, and another with warm water. (Test water with your hand to make sure it's not too hot).
  • Start with the warm water, from 3-5 minutes.
  • Immediately switch to the cold water for 30 seconds to one minute.
  • Repeat the process about 3-5 times
  • Always end with the cold water.
  • Gently dry legs and feet and put on warm socks.
  • Rest for 20 minutes
Important: if you have inflammation or open wounds on the legs or feet, varicose veins, thrombosis or phlebitis, consult with your health practitioner before using a foot bath.

References:
Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 40), 335
Mooventhan, A, and L Nivethitha. "Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body." North American Journal of Medical Sciences 6.5 (2014): 199-209. PMC. Accessed on: 5 Sept. 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
Petrofsky, J., Lohman III, E., et al., "Effects of contrast baths on skin blood flow on the dorsal and plantar foot in people with type 2 diabetes and age-matched controls." Physiotherapy Theory & Practice (2007) 23:4. Accessed on 5 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/17687732
HumanKinetics.com. "How to use heat and cold to treat athletic injuries." Accessed on 5 Sep 2016: http://www.humankinetics.com/excerpts/excerpts/how-to-use-heat-and-cold-to-treat-athletic-injuries
DiabetesSelfManagement.com. Accessed on 5 Sep 2016: http://www.diabetesselfmanagement.com/managing-diabetes/complications-prevention/controlling-neuropathic-pain/
Photo Credit: 
Kzenon/bigstockphoto.com
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Bitter Melon (Momordica charantia)

11/1/2016

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A cousin of watermelon, cucumber and pumpkin, Bitter Melon is shaped like a cucumber, only larger with lighter green and more gourd-like skin. In tropical cultures, where it's cultivated, bitter melon is used to support digestion because of its ability to break down carbohydrates. When using for medicinal purposes, the entire plant can be used, dried or fresh, from leaves and stems to the actual juice.

Holistic physicians and researchers are interested in Bitter Melon for its effect on blood glucose levels in patients with diabetes mellitus. Chemicals in the extract act similar to insulin. A number of studies have found that bitter melon juice, fruit and dried powder have a moderate effect on lowering blood glucose. In other studies, a "plant insulin" injection given to patients with Type-1 diabetes showed a decrease in blood glucose. The decrease was not as significant for patients with Type-2 diabetes, but there was a decline in blood glucose levels compared to a control group. It seems that source and type of preparation, as well as individual patient factors, may play a role in the effect of bitter melon on diabetes, which will inspire further research.
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Blend bitter melon into various foods and enjoy it several times a week when in season. Although considered relatively safe, consult your holistic practitioner to determine the appropriate type and amount to use for your particular needs. If you are pregnant or nursing, only use the supplement under the care of a qualified practitioner.

References:
Basch, E. et al, "Bitter Melon (Momordica charantia): A Review of Efficacy and Safety" American Journal of Health-System Pharmacy (2003). Web: 6 Sep 2016: http://www.ajhp.org/content/60/4/356.short
Shane-McWhorter, L. "Dietary Supplements for Diabetes: An Evaluation of Commonly Used Products." Diabetes Spectrum (Sep 2009), 22 (4) 206-213; DOI: 10.2337/diaspect.22.4.206 http://jn.nutrition.org/content/133/4/1088.short
Fuangchan, A., et al,. "Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients."Journal of Ethnopharmacology (Mar 2011) 134 2: 422-428. Accessed 6 Sep 2016: http://dx.doi.org/10.1016/j.jep.2010.12.045 http://www.sciencedirect.com/science/article/pii/S0378874110009219
National Bitter Melon Council. http://bittermelon.org/eat/cookingbittermelon
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oddief1/bigstockphoto.com
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Simple Guidelines for Preventing & Managing Diabetes

11/1/2016

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If you've been diagnosed with Diabetes mellitus (DM), or even pre-diabetes, don't take it lightly. Follow treatment plans and lifestyle recommendations. Left untreated, diabetes can lead to many complications such as heart disease, blindness, kidney failure, and lower-extremity amputations.

Basically, diabetes is a disease in which the body experiences elevated levels of blood sugar (glucose) due to an inability to either produce or use insulin. Most of the food we eat is turned into glucose, which our body needs for energy. In response to the rise in blood glucose, the pancreas makes a hormone called insulin, to help move the glucose into our cells for an ongoing source of energy. When you have diabetes, the body either doesn't make enough insulin (Type-1 DM) or can't use its own insulin efficiently (Type-2 DM). This causes glucose to build up in the blood, creating a potentially dangerous situation.

Type-1 DM is a chronic health condition in which the immune system ravages the insulin-producing cells of the pancreas, causing a loss of the hormone insulin and affecting the way glucose is metabolized. Because of the loss of insulin, the body cannot move glucose from the blood into the cells where it is needed. Instead, glucose levels run high in the blood causing system-wide damage. While holistic health approaches can support the body, there is no cure; life-long management REQUIRES insulin.

Type-2 DM develops from lifestyle choices. A highly preventable disease, it was once most common in middle-aged and older people. Today, it strikes an alarming number of young adults and children. It's directly related to poor eating and exercise habits, which typically results in being overweight - a risk factor for Type-2 DM. In this type of diabetes, your body produces insulin but does not recognize and use it properly. If health is not restored through diet, lifestyle changes, and holistic approaches, Type-2 DM can progress to a state in which insulin is required.

Pre-diabetes is your warning sign, a condition in which your blood glucose level is chronically above normal, but not yet high enough to be diagnosed as Type-2 DM. This is your chance to stop the onset of diabetes in its tracks by improving your lifestyle choices.

A few simple guidelines can help you manage diabetes, and even prevent Type-2 DM.
  • Eat fresh whole foods, drink plenty of water, increase dietary fiber and the amount of dark fruits and veggies in your daily diet. Avoid processed foods and added sugars.
  • Exercise 30 minutes per day.
  • Learn how to plan and prepare healthy meals.
  • Ask your practitioner about food allergy testing.
  • Keep your skin healthy (hydration and whole foods).
  • Use natural remedies such as herbal supplements, vitamins, detoxification, and dietary adjustments under the supervision of a naturopathic doctor.
  • Take medications or supplements as directed by your doctor.
  • Take particular care of your feet. Carefully monitor wounds, because many people with DM experience poor circulation and neuropathy. Learn how to do Contrast Hydrotherapy and keep your feet healthy.



References:
Murray, M.T., "Diabetes Mellitus" in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. p. 898; 1340; (chapter 161), 1320-1348.
National Institutes of Health. Diabetes. https://www.niddk.nih.gov/health-information/diabetes/types
Joslin Diabetes Center. http://www.joslin.org/info/general_diabetes_facts_and_information.html
Centers for Disease Control. Rates of Diabetes Diagnosed. http://www.cdc.gov/diabetes/statistics/prev/national/figbyage.htm
Weston A Price Foundation: Treating Diabetes. http://www.westonaprice.org/modern-diseases/treating-diabetes-practical-advice-for-combatting-a-modern-epidemic/
Photo Credit: AndreyPopov/bigstockphoto.com

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    I am an Edmonton, Alberta Naturopathic Doctor with a desire to help others, a passion for life, a heart for nature, and a curiosity to try new things!

    This blog is not intended to give specific medical advice. Always seek the recommendations of a qualified healthcare professional for your specific health needs.

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