439 Iron Toxicity [25 Sept 2017]

Do you know what your iron levels are? If not, you should. And not just because of anemia. While iron deficiency can be a problem – mostly for children and pregnant or menstruating women – excess iron is actually more common and much more dangerous.

High GGT, a test for free iron, is the “single measure most predictive of early mortality” by the life insurance industry. GGT (gamma-glutamyltransferase) is a liver enzyme that indicates free iron levels and predicts risk of sudden cardiac death. A more common test is serum ferratin which measures iron stores.

High iron levels increase your risk of diabetes, cancer, heart disease, and rheumatoid arthritis (including gout). Some iron is necessary for energy production in the mitochondria [see #302 January 2015] but too much means trouble. Excess iron combines with hydrogen peroxide in the mitochondria to form hydroxyl free radicals which cause severe damage to the mitochondria. Mitochondrial dysfunction is the root of most chronic degenerative diseases.

According to Gerry Koenig, Director of the Iron Disorders Institute, the ideal range of serum ferratin for adult men and post-menopausal women is 30 – 60 ng/ml. The ideal GGT is less than 16U/L for men and less than 9U/L for women; levels above 25 (men) and 18 (women) significantly increase your risk for chronic disease. The medically accepted “normal” ranges for both tests are much too high for chronic disease prevention.

If you find your iron is too high, take steps to reduce it. Eat less red meat and take vitamin C and alcohol away from iron-rich foods (both of which increase iron absorption). Avoid iron supplements and choose iron-free multivitamins. Foods and supplements which increase glutathione [#318 May 2015] will lower GGT. Curcumin chelates iron and will prevent its absorption in the gut. A detox program could help pull iron out of stores and assist your liver to excrete it.

Regularly donating blood is an excellent way to manage iron stores. If for some reason you are unable to donate to Canadian Blood Services, talk to your doctor about other options. Perhaps the medieval doctors were on to something with their blood-letting and leeches (but most of the time did far more harm than good).

Source: Serum Ferratin and GGT - Two Potent Indicators You Need to Know, mercola.com

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

438 Nutrients for Mental Health

One in five Canadian adults are on a prescription drug for a mental health problem. The most common – depression, anxiety and insomnia – frequently occur together. Nutritional supplements can greatly benefit people with these mental health issues. The protocol varies slightly depending on whether they are on a prescription or not.

For those already on a mental health prescription, the following have proven beneficial and completely safe:
• Fish oil with high EPA (e.g. 1000 EPA, 200 DHA)
• Vitamin D 2,000 IU (more if blood levels low)
• Good multi or B complex with bioactive form of B vitamins
• Melatonin (adjust to individual need)

For those not on prescription meds, use the same fish oil and vitamin D with these additional natural products:
• Melatonin or an herbal/nutrient sleep aid
• Anti-stress and mood elevating formulas that may include: bioactive B vitamins, choline, & inositol; amino acids L-theanine, L-tryptophan, PABA, 5-HTP, GABA, & SAMe; and botanicals like ashwagandha, valerian, passionflower, rhodiola & holy basil.

Be cautious with herbs if you are taking a prescription drug as they can affect the rate of drug processing by the liver and change the drug’s effective potency.

The ratio of EPA to DHA in fish oil is critical. For almost all situations, oils with higher EPA (at least 2:1) work better, especially for mood. Oils with higher DHA have been shown to worsen mood and aggression. This holds for children with ADD – the high EPA formulas help; the high DHA ones do not, and could worsen symptoms.

Omega 3 fish oil is often under-supplemented. At low doses (250-900 mg total EPA+DHA) it is has been shown to reduce the risk of sudden coronary death. But at higher doses (2,000-4,000 mg) it also reduces risk of non-fatal coronary events (angina); improves blood lipid values (triglycerides & cholesterol); and reduces pain and inflammation (arthritis, etc.). 1000-3000 mg of 2:1 EPA:DHA is ideal for neurodegenerative conditions like dementia, Alzheimer’s, Parkinson’s & MS.

Source: "Mental Health" webinar by Philip Rouchotas MSc, ND, September 11, 2017, sponsored by New Roots Herbal

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

406 Collagen Supplements [6 Feb 2017]

In August 2014 [#280] I wrote about collagen and the silica supplement sh-OSA (BioSil) that stimulates our body’s production of this important protein. A few months later in October 2014 [#289] I discussed the benefits of bone broth, one of which is to promote collagen production. This week I want to revisit the topic and discuss collagen supplements.

Collagen is important for our health for many reasons:
• It is the most abundant protein in the body making up 25% of our body weight (yes, that’s one quarter!)
• It is an essential component of bone, skin, muscle, cartilage, tendons, ligaments and the lining of the digestive tract
• It provides the “glue” for bone minerals, keeping bones strong & resilient
• It is essential for repairing broken bones or soft tissue injuries
• It keeps skin elastic, smooth and wrinkle free

Taking collagen supplements provides the amino acids you need to produce collagen in your body. It also provides these amino acids for other vital functions that, if in short supply, our bodies will steal from the collagen in our joints and bones. Thus collagen supplements can prevent osteoporosis and osteoarthritis.

In summary, you should take a collagen supplement to:
• prevent or reverse osteoporosis
• prevent or reduce joint pain or stiffness
• promote healing of broken bones or injuries
• increase performance and reduce joint pain in athletes
• heal the digestive tract and prevent leaky gut syndrome
• have supple and younger looking skin

Collagen supplements come in powder, liquid and capsule form. The best type is called hydrolyzed collagen, meaning that the large collagen molecules are broken down into smaller more easily digested pieces called peptides.

Hyaluronic acid [#15 June 2009] and vitamin C are also required for collagen production. Both are available as supplements. Anthocyanins, flavonoids found in dark fruit and berries, assist collagen in forming strong connective tissue.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

364 Soda Pop [4 April 2016]

“Sugar-sweetened soda consumption is consistently associated with an increased risk of several chronic inflammatory diseases such as type 2 diabetes and cardiovascular diseases” begins the abstract to a 2014 study on soda consumption and rheumatoid arthritis (RA).

This study followed nearly 200,000 women from two Nurses’ Health Studies spanning nearly four decades totaling 3,381,268 person years. Information on soda consumption was obtained from a food-frequency questionnaire at baseline and approximately every four years there-after. During the study period 857 cases of RA were documented. After adjusting for known variables, the researchers found that women who consumed one or more servings of sugar sweetened soda per day had a 63% greater risk of developing seropositive RA than those who drank none. For later onset (after age 55) RA the risk was even greater. No association was found for seronegative RA or for diet soda consumption.

Similarly a 2014 systematic review and meta-analysis of five studies examined the associations of sugar-sweetened and artificially sweetened soda with chronic kidney disease (CKD). They found statistically significant increased risks of CKD with sugar-sweetened soda consumption but not with artificially sweetened soda.

But fruit juice and artificially sweetened beverages aren’t much better when it comes to risk of Type II Diabetes (T2D) and weight gain. A 2015 systematic review and meta-analysis concluded that while sugar sweetened beverages increased the risk of T2D (as would be expected), so also did fruit juice and artificially sweetened beverages, although to a lesser extent. Another study found that fruit juice with added sugar, but not 100% fruit juice, was associated with increased risk of T2D. A 2015 U. of Texas study found that seniors who consumed diet soda over 10 years increased their waist size (belly fat) by 70 to 500% more than those who didn’t. Other studies have found an association between diet soda consumption and risk of metabolic syndrome and diabetes.

Consumption of sweetened beverages is a deceptive way to add calories to your diet. A 1 liter bottle of Cola has 108 grams (27 teaspoons) of sugar with 400 calories. It would take 5 large apples to equal that in sugar. Next to quitting smoking, eliminating soda and other sweetened beverages could be the best thing you could do for your health.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

294 Curcumin – Nature's Painkiller [17 Nov 2014]

Curcumin is a natural phenol found in turmeric root which gives this Indian spice, used in curry dishes, its bright yellow color. Curcumin is used in herbal medicine primarily to relieve pain and inflammation. In India’s traditional Ayurvedic medicine, curcumin has a long history in the treatment of asthma, allergies, sinusitis, liver disorders, rheumatism and wound healing. Curcumin is now being scientifically explored for several other potential purposes – besides its anti-inflammatory properties, curcumin has demonstrated antioxidant, anticarcinogenic, antimicrobial, hepatoprotective, cardioprotective and antiarthritic benefits.

Like most non-steroidal anti-inflammatory drugs (NSAIDs), curcumin inhibits the COX2 enzyme responsible for inflammation and pain in the body; but it does so more completely and more safely than NSAIDs. The problem with curcumin though is that it is very poorly absorbed. One method used to enhance absorption is the addition of piperine, an extract of black pepper. Another method, used in Europe, attaches the curcumin extract to a phospholipid and adds turmeric essential oils to create a special extract called BCM-95. BCM-95 is up to 10X better absorbed than regular curcumin, and is significantly better than the combination with piperine.

Curcumin is very safe, even at high doses. One possible caution is that it may suppress iron metabolism so anyone using curcumin long term should monitor his blood iron levels. Interactions with other medications are rare with BCM-95.

The BCM-95 extract is available in Canada in two formulas. A full strength 750 mg capsule of BCM-95 is effective for all types of inflammation and also offers long term pain relief. The other formula has 450mg of BCM-95 plus 100mg of Boswellia serrata extract (better known as Frankincense) – another herb with proven joint-pain relieving properties – and is more effective for immediate pain relief. Customers who have used these formulas tell me they are amazed at how quickly they have experienced relief from pain and swelling.

See www.europharmausa.com for more information.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

146 Many Benefits of Exercise [2 January 2012]

It’s the beginning of a new year and time to make our New Year’s resolutions. What single change will give you the biggest benefit for improving your health?

I found a video lecture that makes a good pitch for exercise. It’s called “23-1/2 Hours” by Dr Mike Evans, a physician and professor at U of Toronto. Watch it here (it’s fun and only 9 minutes).

Evans shows how exercise can help in so many different aspects of our health. Studies have shown exercise reduces:
• 47% pain & disability with arthritis of the knee
• 58% development of diabetes of those at high risk
• 30-47% symptoms of depression, depending on amount of exercise
• 41% risk of hip fractures in post menopausal women
• 23% risk of death in the large Harvard alumni study.

In a study of 50,000 people, Stephen Blair of U of South Carolina, found that low cardio-respiratory fitness was the single best predictor of death (hypertension was a close second). He also found that exercise “ameliorated much of the negative consequences of obesity” (which means being fat is not so bad if you keep fit).

An Australian study found that people who watch 6 hours of TV a day live, on average, 5 years less than those who watch none (Canadian adults average just over 4 hours). A Japanese study comparing commuting time (walking) and hypertension found that up to 10 minutes made no difference, 11-21 minutes reduced the incidence by 12%, and over 20 minutes reduced it by 29%.

So if exercise is the best medicine, what’s the dose? More is better, but the rate of return delines after 30 minutes per day (60 minutes for children). Evans ends with the challenge to limit our sitting and sleeping to 23+1/2 hours a day.

My paper route gives me an hour of walking 6 days a week, but when the alarm goes off at 6 am I can’t help but wonder if the benefits make up for losing 2 hours of sleep!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

114 Gout [15 May 2011]

Gout is an extremely painful type of arthritis that commonly occurs in the big toe but also in feet, ankles, knees, hands and wrists. Gout is caused by the formation of needle-like uric acid crystals in the joint fluid which causes pain and inflammation. Uric acid is a byproduct of breakdown of a group of chemicals called purines, found in organ meats and certain fish (herring, sardines, anchovies). At normal levels uric acid is a beneficial antioxidant, but in higher quantities it can cause gout. Recent research found that the sugar fructose, either alone or in sucrose (table sugar) and HFCS (high fructose corn syrup), increases uric acid levels, thus aggravating gout. Kidney disease, Metabolic Syndrome, obesity, and being male are risk factors in gout.

Here are some tips to relieve or prevent gout:
• avoid purine-rich foods – reduce organ and red meats (and their gravy), certain fish (see above) and shellfish; avoid brewer’s yeast
• eliminate fructose – soft drinks, processed foods, fruit juices, excess fruit
• minimize or eliminate alcohol consumption
• drink plenty of pure water (10-12 8oz glasses a day)
• normalize high blood sugar and insulin levels, both of which increase inflammation (see my columns on the Ideal Protein diet to learn how to reduce blood sugar without increasing insulin levels)
• drink milk or eat yogurt at least once a day
• eat sour or black cherries (or juice (1oz) – the juice concentrate has less sugar than the whole fruit
• other items that may help include vitamin C, vitamin B5, vitamin E, alfalfa tablets, celery seed, celery juice, lemons, blueberries, strawberries
• herbs and spices such as turmeric & nutmeg and Omega 3 EFAs may reduce inflammation; herbs such as devil’s claw and yucca may also provide relief
• there are effective homeopathic remedies for gout

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

085 Eicosanoids and Inflammation [18 October 2010]

This week I will discuss another problem associated with Syndrome X – inflammation. People with insulin resistance frequently suffer pain and inflammation which may manifest as a variety of “itis” conditions like arthritis, colitis, asthma or psoriasis.

Eicosanoids are hormone like compounds, synthesized in our body from Omega 3 and 6 essential fatty acids (EFAs). There are 4 families of eicosanoids – prostaglandins, prostacyclins, thromboxanes and leukotrienes. These can be classed into Series One and Series Two (also known as COX-1 and COX-2). Series One Eicosanoids are anti-inflammatory – they reduce pain and inflammation, dilate blood vessels, enhance the immune system, dilate airways and prevent platelet aggregation. Series Two Eicosanoids are pro-inflammatory – increasing pain and inflammation, constricting blood vessels (increasing blood pressure), suppressing the immune system, constricting airways (think asthma) and promoting platelet aggregation (blood clotting). To be healthy we need both in balance but you can see that too much Series Two would be undesirable.

Series One are mostly synthesized from Omega 3 EFAs and Series Two from Omega 6s. Since a typical diet tends to be much higher in Omega 6s ( about 20:1), increasing Omega 3s by eating more fish or taking fish oil supplements will help balance the eicosanoid production. Secondly, the presence of excess insulin stimulates the conversion of the fatty acids to Series Two Eicosanoids; while glucagon (the hormone that balances insulin) encourages the conversion to Series One. Maintaining insulin levels at normal low levels is a safe and effective way to balance the eicosanoids and control inflammation.

The most effective way I know to safely lower insulin levels and reduce insulin resistance is with the Ideal Protein diet. Many people on this diet have experienced reduction of inflammation without the need for drugs. Another nice “side-effect” of a diet which helps you burn unwanted fat safely and easily.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.