Antioxidants for Anti-aging

Antioxidants are molecules that prevent damage and free radical formation in the body. Free radicals are formed when oxidation occurs (transfer of hydrogen atoms to another molecule creating a cascade of molecular reactions). If excess oxidation and free radical production occurs in the body’s cells, aging and cell death occur more rapidly. Antioxidants are necessary to keep this process under control and clear out free radicals.

The roles of antioxidants include:  supporting cardiovascular function, repairing muscle tissue, preventing  cancer cell growth, encouraging proper detoxification, and supporting nervous system and brain function.

Important antioxidants for the body include:

• Vitamin C
• Resveratrol
• Alpha lipoic acid
• Curcumin

Vitamin C is one of the most widely used antioxidants in the body. The immune system, adrenal glands, ovaries, and cellular metabolism processes require vitamin C. A recent study of elderly women in Japan suggested higher plasma levels of vitamin C were associated with improved muscle strength and physical performance. Excellent food sources are: strawberries, kiwis, cherries, bell peppers, Brussels sprouts, dark green leafy vegetables, and herbs (thyme, cilantro, parsley, basil).

Resveratrol is a natural protective phenol produced by plants when they are under stress. Studies have suggested it prolongs life, improves metabolism and exercise capacity, and helps fight insulin resistance. Resveratrol is found in grape skins (and therefore wine), dark berries and peanuts.

Alpha lipoic acid is a fatty acid used in the body to produce energy. It’s antioxidant functions are in the brain and nervous system as well as to help regenerate an endogenous antioxidant of the body, glutathione. Brussels sprouts, brewer’s yeast, dark green leafy vegetables, and organ meats are sources of alpha lipoic acid.

Curcumin is the antioxidant from tumeric. It’s roles include the improvement of glutathione production in the body, particularly the liver, decreasing inflammation, and inhibiting tumour formation. Other than tumeric, good quality supplementation is the best source of curcumin.

In general adding more green leafy vegetables, cruciferous vegetables (cabbage vegetables – broccoli, Brussels sprouts, cabbage), and bright or dark coloured berries and fruits is an excellent way to improve antioxidant activity in the body and slow the aging process.

 

 

Reasons to Add Fresh Herbs to your Meal

Fresh herbs are a brilliant source of nutrition and colour in various foods. Here’s why they are a nutritional and flavourful addition to any meal:

Parsley

• Contains volatile oils and antioxidants. The volatile oils, particularly an oil called myristicin, has been shown to inhibit tumour formation and encourage glutathione (a major antioxidant in the lungs and liver) activity
• Vitamin C, vitamin A, beta-carotene, and vitamin K complete it’s nutrient content, making it a powerful immune supporter

Cilantro (Coriander)

• Contains a compound called dodecenal which may help in combatting Salmonella
• May help to lower LDL cholesterol and increase HDL cholesterol
• Contains antibacterial and anti-inflammatory volatile oils – including geraniol, limonene, and camphor
• Has calcium contributing to healthy bones

Basil

• Contains flavonoids, orientin and vicenin, protecting DNA from damage
• Has antibacterial properties which come from its volatile oils like eugenol, linalool, and limonene
• Decreases inflammation in the body via eugenol
• Contains vitamin A, magnesium, potassium and vitamin C  – supporting the immune system and muscle health

Rosemary

• Stimulates the immune system and circulation
• Contains rosmarinic acid which has anti-inflammatory properties
• Is rich in B vitamins including folic acid (B9), B5, B6, and B2
• Contains vitamin C which supports healthy immune function and collagen formation
• Contains iron which supports the oxygen-carrying capacity of red blood cells

Thyme

• Contains the volatile oil thymol which protects healthy fats found on cell membranes – particularly DHA (Docahexanoic acid), supporting brain and heart function
• Manganese and volatile oils contribute to its antioxidant status
• The volatile oils have noted anti-bacterial properties
• Is a source of iron supporting healthy red blood cells

Intravenous Vitamin Therapy – questions answered

What is a Myers’ Cocktail and what does it treat?

Intravenous (IV) vitamin therapy, known as “Myers’ Cocktail” is a common therapeutic tool that naturopathic doctors have used for over 50 years. Involving the direct infusion of vitamins and minerals into the circulatory system to treat conditions such as asthma, migraines, fatigue, fibromyalgia, acute muscle spasm, colds and flus, seasonal allergies, and sinusitis. It is also used as a therapy to support and maintain health.

How is a Myers’ Cocktail administered?

Myers’ injections are  easily administered in either a “push” which uses a syringe containing the vitamin mixture with either sterile water or saline added, or in a “bag/drip” which often contains higher amounts of the vitamins diluted in an IV bag of sterile water or saline. The “push” is administered over 5-15 minutes and the “bag/drip” usually takes approximately 30-45 minutes. The injections themselves are often quite relaxing as they contain magnesium which helps to relax muscles. A Myers’ injection may include the following nutrients:

• Vitamin C
• Vitamin B6
• Vitamin B5
• Vitamin B12
• B vitamin complex
• Magnesium
• Calcium

Why add nutrients via IV therapy versus oral supplementation?

Oral supplementation is valid and often necessary, but IV nutrients don’t rely on the digestive function and absorption and take less time to achieve a therapeutic benefit. For example, high doses of oral vitamin C will likely cause loose stools and serum levels that are sufficient to be antiviral cannot be achieved, whereas IV vitamin C does not result in loose stools nor is absorption impaired.

How often are Myers’ Cocktails recommended?

Depending on the condition being addressed, Myers’ are most commonly used as a weekly injection for 1 month or more. Alternatively, it can be done once a month to support immune function and prevent colds and flus. Most people do not require IV vitamins for regular long-term usage unless there is a condition or disease process which requires higher levels of nutrients that cannot be obtained through oral therapy.

Are there any side effects?

The injection of nutrients is painless and has minimal risk involved. Redness and irritation of the vein at the site of injection is the most common side effect, and resolves shortly after the injection. Low blood pressure or light-headedness may also be experienced during or after the injection but this usually resolves after 5-10 minutes. Communicating with your naturopathic doctor about your experience is important as adjustments can be made to amounts and types of vitamins and frequency of injections.

Vitamins whether oral or IV do not take the place of a whole foods, nutrient dense diet and regular activity levels. Discuss with your naturopathic doctor whether Myers’ IV injections are appropriate for you.

Thinning Eyebrows

I recently wrote an article for Fresh Vancouver Magazine, Thinning Eyebrows – Causes and Remedies. Click here to read the article.

Immune system strengthening

As I sit here with my nose running and my head and throat aching, I feel inspired to discuss immune function. Yes, tonifying and strengthening your immune system is as essential as supporting liver and digestive health.

What are my favourite options for immune strengthening?

1. A diet high in antioxidants and trace minerals: Vitamin C, Vitamin A, Vitamin E, Zinc and Selenium are all essential for optimal immune function. Eating a wide variety of organic fruits, vegetables, and nuts & seeds will help with nutritional needs.

2. Hydration – drinking plenty of fluids daily (1.5-2 Litres of water for most people)

3. Supplementing with immune tonifying herbs: Astragalus is great prior to cold/flu season, Echinacea is fantastic as it strengthens the White Blood Cell response

4. Exercise – cardiovascular training, yoga, and breath work all help to improve your body’s immune function

5. Supplementing with a good quality multivitamin/mineral will help maintain nutritional status (most foods do not have adequate nutrients due to poor soil mineral content).

6. Sleep 8-10 hours a night in a dark room allows for melatonin to rejuvenate your cells while you sleep.

Super foods, herbs, and supplements  that help when you’re getting sick:

1. Garlic – has the widest spectrum antibiotic, antifungal, antiviral activity of all foods. Chop it into manageable pieces for swallowing it raw – in its raw form it maintains its active properties.

2. Echinacea – a good quality Echinacea like MediHerb will help improve your body’s defense reaction to the virus or bacteria.

3. Homemade organic chicken broth will help to thin mucous.

4. Vitamins A, C, E, and zinc and selenium in high doses help to decrease the life of a cold/flu virus, repair mucous membranes, and support immune and detoxification.

5. Complex homeopathics are beneficial – GUNA & Boiron are companies that have remedies specific for flus. These can safely be taken every 20-30 minutes at the onset of a cold/flu.

Getting sick with a cold or flu 1-2 times a year is a sign that your immune system is alert and able to recognize and respond appropriately to foreign viruses and bacteria. So if you do find yourself coming down with a cold or flu, embrace the time off of your busy schedule and take time to care for yourself.

Estrogen excess?

Excess estrogen, or ‘estrogen dominance’ refers to a state of hormone imbalance often due to stress, toxins, or poor detoxification. Excess estrogen causes a lot of uncomfortable symptoms  in women including:

• uterine fibroids, fibrocystic breasts, ovarian cysts, breast cancer, PCOS, endometriosis (all estrogen-dominant conditions)
• fatigue
• bloating and fluid retention
• gallstones
• decreased sex drive
• PMS
• long, short, heavy or irregular periods
• hot flashes and night sweats
• weight gain
• acne
• depression &/or irritability

Usually, the body isn’t deliberately producing too much estrogen, rather it’s an imbalance in our internal or external environment that leads to estrogen dominance. Many chemicals in our environment mimic estrogens in our bodies (xenoestrogens). Stress can act as an internal toxin and alters your body’s production of hormones. Finally, poor detoxification (liver, bowels, kidneys) can lead to a build up of estrogens.

So what are your options?

1. Eat organic, download the Environmental Working Group’s ‘dirty dozen’ and ‘clean fifteen’ lists:  pesticides are hormone disruptors, estrogenic, neurotoxic, and reproduction-impairing (60% of pesticides currently used are hormone disruptors)
2. Drink water from glass or steel bottles: bottled water is less regulated than tap water; plastic bottles leach Bisphenol-A (BPA) which is a hormone disruptor; water filtered at home is a good place to start
3. Do laundry differently: laundry soaps contain phthalates, artificial dyes, perfumes and petroleum-based chemicals; fabric softeners and dryer sheets contain chloroform, benzyl acetate, and toluene; Try Biovert, Ecover, Soap Factory Laundry Miracle, Nature Clean, Seventh Generation and a reusable dryer cloth such as Static Eliminator.
4. Yoga, enjoyable activity or exercise, breathing, meditation, talking, journaling, and sex can all reduce your stress levels.
5. Support your detoxification by: drinking hot water with a slice of lemon in the morning, adding ground flax seeds to your diet, eating dandelion greens, onions, garlic, broccoli, watercress, and artichoke, drinking plenty of water, and eating a whole foods diet.

You may also choose to consult your Naturopathic Doctor to consider a salivary hormone panel (assesses your estrogen, progesterone, cortisol, testosterone and DHEA levels throughout the month), or supplements to support hormone balancing (e.g. Vitamin B6, Magnesium, Chaste Tree berry, milk thistle).

Stressed to Exhaustion

If you’re tired, have difficulty sleeping, feel wide awake at night and/or exhausted in the morning, experience energy dips during the day, get more frequent colds or flus or crave caffeine, salt, or sugar, then it’s likely your adrenal glands need some support. “Adrenal fatigue” is a term Naturopathic Doctors toss around, but really we’re referring to the body’s ability to cope with stress and the cortisol rhythm.

Cortisol is a hormone made from cholesterol by the adrenal glands which sit on top of your kidneys and is released in response to stress (emotional – financial, work, relationships, or physical – injury, inflammation). It travels through the blood to exert its effects on various tissues:

• maintains metabolic processes (blood sugar regulation, modulates inflammation)
• regulates water and salt levels
• breaks down bone and muscle cells
• regulates immune function – it can help heal an injury or infection, but in excess it can lower white blood cell activity and production which leads to more frequent infections

There is a natural cortisol rhythm in your body: highest in the morning between 6-8 AM which allows you to wake feeling energized, declining during the day, and lowest between 10-11 PM allowing for a restful sleep.

cortisol rhythm - http://www.endocrinesurgeon.co.uk

If you are chronically stressed, stay up late, don’t eat consistently, and/or don’t exercise regularly, you are taxing your adrenal glands and commanding that they produce more cortisol to help your body cope. The adrenal glands cannot make an endless amount of cortisol, so eventually they ‘fatigue’…so what do you do?  Drink coffee, eat sugary or salty snacks to ‘perk’ you up. The energy you get from these foods is short-lived because they act as a stressor on your body, forcing your adrenals to squeeze out a bit more cortisol followed by a decrease in available cortisol. The analogy of whipping a dying horse is often used.

After prolonged periods of stress, your cortisol doesn’t peak in the morning, may elevate at night (keeping you awake or waking you up), and may eventually flat-line.  This is often what creates the symptoms described in the first paragraph. The other effect is a lowered libido and hormonal dysfunction (PMS, mood changes, low mood, painful periods) because your body will steal from the sex hormones to make more cortisol.

Options for health:

1. Sleep!  Go to bed before 11pm, sleep for 6-8 (or 10 ) hours – as long as it takes to feel refreshed upon waking (I realize that this is a tall order, especially for parents).

2. Eat snacks containing protein throughout the day. Organic raw almonds or walnuts with fruit are a great option.

3. Stay hydrated. Approximately 1Litre of water per 100lbs of body weight.

4. Exercise regularly – 30 minutes per day of moderate activity is sufficient to support adrenal function. Walking, yoga, and swimming are excellent choices.

5. Develop positive coping mechanisms for the stress in your life. Meditation, breath work and yoga may be helpful. Find what works for you. Sometimes this means making decisions about the stressor itself (decreasing hours of work, resolving relationship problems, re-framing the way you look at problems).

6. Vitamin B5, Vitamin C, and Magnesium are all excellent supplements to support adrenal function. Quality is important, so consult your Naturopathic Doctor for recommendations on brands.

7. Herbal support like Tribulus, Ashwaghanda, and Siberian Ginseng all help to modulate adrenal function.

Consult a ND for advice specific to your health picture.

How Sugars Can A.G.E. You

A large portion of our body make-up is protein. Organs, nerves, and skin all contain protein. Skin is made up primarily of the proteins collagen and elastin, two proteins, and it is your skin that can indicate how well you’re aging on the inside of your body. When the proteins of your skin become damaged, they become weak, fragile and break down easily resulting in wrinkling and sagging. How do the proteins of your skin (and body) become damaged? One of the ways is Advanced Glycation End-products (AGEs).

AGEs are damaged proteins – the result of cooking proteins with sugars when water is not present (water prevents this process). This process occurs outside our body (within our control) and inside our body  as part of normal biochemical reactions. Cooking foods to the point of browning or caramelization (toast, caramelized onions, chicken skin after baking etc.) creates AGEs. All whole foods (fruits, veggies, meat) contain protein (amino acids) and sugar (glucose, fructose), and when we cook foods via roasting, baking, toasting and frying, we create AGEs. About 30% of ingested AGEs are absorbed by the body.

The amount of AGEs the body creates is relative to the amount of sugar in the bloodstream and how well the body can balance this. This is why diabetics are particularly at risk for damage to organs and nerves and have slow wound-healing.

The AGEs we ingest and the ones that our body makes cause the proteins in all structures of the body (muscles, heart, eyes, pancreas, skin etc. ) to weaken and function poorly. AGEs are also related to the formation of plaques in the arteries, heart disease and Alzheimer’s disease.

So, what are your options?

Whole foods balance blood sugar

• cook food via steaming or boiling
• consume more raw foods
• avoid fructose-containing sugars (especially high-fructose corn syrup) as they undergo glycation 10 times faster than glucose
• eat a whole foods diet to balance your blood sugars (low-glycemic index foods are particularly good)
• cook meats low and slow
• supplement with amino acids (e.g. carnosine can help prevent the formation of AGEs)
• supplement with Vitamin B6 as it can also inhibit formation of AGEs

AGEs are not the only cause of aging – free radicals and hormone changes are also instigators. Your skin can act as a barometer of how your beloved (and unseen) organs and tissues are doing.

I’m not suggesting that you cease baking all foods and enjoying your toast (or granola – see the recipe I posted), rather I’m suggesting that you (& I) stay aware of what we’re eating and create balance.

Aging is natural, disease is not.

p.s. The documentary “Big Sugar” shows a disturbing side of the sugar industry – consider fair-trade sugar next time you purchase it.