443 ADHD Protocol [23 Oct 2017]

A webinar by Philip Rouchotas ND of Bolton Naturopathic Clinic in Ontario described his treatment protocol for children with ADD or ADHD. He also explained in some detail the rationale and science behind each item.

Here is a summary of his protocol:
• Reduce simple carbs, especially for breakfast. Replacing the typical “bowl of sugar” with some protein and good fats will prevent the mid-morning blood sugar spike and subsequent crash.
• Choose organic food as much as possible. Many studies link pesticides to many human diseases including ADD.
• Go gluten and dairy free. This will make a huge difference in many kids. Be strict with gluten free using a dedicated toaster and butter dish to avoid crumb contamination.
• Multivitamin or B complex with activated B’s (e.g. P5P B6; methylcobalamine B12; L-5-methyltetrahydrofolate). Some ADD kids may be unable to utilize regular B vitamins – in food or supplements – because of missing or inactivated enzymes.
• Vitamin D3, 400 iu for under 5 years of age, 1000 iu for 5 and up. There are no studies showing improvements in ADD with vitamin D supplementation, but many that show that deficiencies in these kids are very common.
• Fish oil with 2:1 EPA:DHA totalling 400-600 mg/day is very important. High EPA fish oil has been shown to improve mood, depression, and ADD symptoms with no adverse side effects. In some cases it works as well as or better than anti-depressants, anti-psychotics and drugs prescribed for ADHD, and is a much safer option.
• Kids with ADD are often deficient in one or more minerals. Supplement with magnesium bisglycinate or, if constipation is a problem, citrate, at 125-250mg/day.
• Test for iron and zinc deficiencies and supplement if indicated (10mg zinc and 11mg iron daily). Deficiencies in these two trace minerals are common with ADD but should not be supplemented without testing first.
• Assess for heavy metals and other toxins, especially lead. Although blood levels of 5 mcg/dL for lead is considered acceptable, studies have found as little as 1 mcg increased the risk of ADD. It appears that the “normal” level is 10X too high.

In addition, something as simple as using an exercise ball for a seat in school will make an improvement in ADHD behavior. The rocking motion calms hyper kids while the bounce keeps inattentive kids awake.

Rouchotas cautions parents not to expect immediate results with his program. But he tells parents if they start now, they will have a different child in 6 months.

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

440 Magnesium Supplements [2 Oct 2017]

Magnesium is a critical mineral that few of us get enough of in our diet so supplementation is required. I have written about it several times over the years: Magnesium – a Crucial Mineral [#209]; Magnesium – Getting Enough [#210]; Magnesium Bisglycinate [#216]; and Magnesium for the Brain [#350]. This week I will compare the different forms of magnesium supplements.

There are two problems with magnesium supplements. First, magnesium is difficult to absorb in our intestines. And the magnesium that isn’t absorbed causes loose bowel movements. Now that may be a good thing when we’re constipated, but we don’t want to go too far!

There are three main types of magnesium supplements: inorganic salts like oxide and carbonate; organic salts like citrate, lactate, gluconate and malate; and protein complexes like bisglycinate and threonate. Generally the organic salts are better absorbed than the inorganic salts, so you get more magnesium into your body and a lower laxative effect. Because much of the magnesium is absorbed by passive diffusion, the absorption rate depends on its solubility which means that a liquid (or powder dissolved in hot water) is better absorbed than a capsule.

Recent research has shown that magnesium citrate, taken as a powder, has as good or better absorption as bisglycinate. Magnesium threonate is also well absorbed and has the added advantage of crossing both the blood-brain barrier and the mitochondrial membrane, improving brain function and increasing cellular energy production.

To summarize:
• Oxide – least expensive, poorest absorbed, strongest laxative effect
• Citrate capsules – inexpensive, better absorbed, mild laxative effect
• Citrate powder – more expensive, well absorbed, mild laxative effect
• Bisglycinate – more expensive, well absorbed, little or no laxative effect
• Threonate (Magtein) – more expensive, well absorbed, no laxative effect, enters brain

I personally take one each of magnesium bisglycinate and threonate daily, at different meals, along with a calcium-magnesium (citrate & oxide).

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

413 Kidney Stones [27 March 2017]

Kidney stones is a painful condition when crystals, usually calcium oxalate but also uric acid and other types, form in the kidneys. Small stones pass through without problems but larger ones can lodge in the urinary tract and block the flow of urine causing severe pain.

About 1 in 10 Canadians experience kidney stones at some time. Men are much more likely than women to develop kidney stones.

There is much you can do to prevent the formation of kidney stones:
• Drink 2-3 litres of water throughout the day to keep urine pale yellow
• Avoid soda pop as the phosphoric acid promotes stone formation
• Limit consumption of sugar, especially fructose
• Limit protein to 1g / 2 lbs lean body weight
• Limit red meat which lowers your citrate level
• Avoid or limit high oxalate content foods: beets, rhubarb, spinach, Swiss chard, sweet potatoes
• Avoid excess sodium
• Take extra magnesium, at least 1:1 with calcium
• Eat calcium-rich foods but go easy on calcium supplements – calcium in foods binds oxalates in the intestine preventing their absorption
• Maintain a healthy weight – obesity is a risk factor for kidney stones
• Exercise reduces risk of kidney stones

Stones that are too large to pass comfortably on their own require medical attention. Sound waves can be used to break up larger stones or surgery may be required. Potassium citrate is sometimes given to alkalize the urine and dissolve calcium oxalate stones but has some unpleasant side effects. Recent research using hydroxycitrate, an extract from the tamarind fruit (Garcinia cambogia) is showing promise of being a more effective and safer alternative.

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

355 Mitochondria & Degenerative Disease [1 Feb 2016]

I enjoyed reading the book “Oxygen: the molecule that made the world” by Nick Lane so I bought his book about mitochondria with the eye-catching title “Power, Sex, Suicide: Mitochondria and the meaning of life” (I’m sure the publishers, rather than the authors, come up with these titles!). The mercola.com topic for January 24 was “How your mitochondria influence your health” which featured Dr. Rhonda Patrick, a biomedical scientist.

Dr. Patrick has studied the roles of micronutrients and degenerative diseases, particularly as they relate to mitochondria. She is a frequent speaker, prolific writer and runs her own website (foundmyfitness.com) where she shares her insights with the public.

I wrote several columns about mitochondria last January (#301, #302, #303). To review: mitochondria are tiny organelles inside almost every cell of our body which generate the energy for all cell functions by converting our food to CO2 and water in a complex biochemical pathway called respiration. In the process of respiration electrons sometimes leak out of the system where they combine with oxygen or nitrogen to form free radicals called Reactive Oxygen Species (ROS) or Reactive Nitrogen Species (RNS) which can damage the mitochondrial DNA. Damage to the DNA eventually results in the death of the mitochondrion. When enough mitochondria die, the cell dies; when enough cells in a tissue or organ dies, the organ fails causing degenerative disease and ultimately our own death.

So what can we do to slow the free radical damage to our cells:
• ensure we have sufficient micronutrients to prevent free radical formation: Co-enzyme Q10, L-carnitine, magnesium, omega-3 fatty acids, all B vitamins, ALA.
• especially magnesium which is essential for the enzymes which repair damaged DNA and for mitochondrial biogenesis (creating of new mitochondria)
• exercise induces mitochondrial biogenesis which reduces free radical creation by spreading out the workload so the mitochondria can work more efficiently
• avoid over eating and eating before bedtime which causes the respiration pathway to back up spilling more electrons and creating more free radicals

In summary, looking after our mitochondria will go far in avoiding degenerative disease and premature death, and help us enjoy a longer and higher-quality life.

For those so inclined, here is a more scholarly article on mitochondrial DNA damage and longevity: Reinald Pamplona, “Mitochondrial DNA Damage and Animal Longevity: Insights from Comparative Studies,” Journal of Aging Research, vol. 2011.

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

350 Magtein - Magnesium for the Brain [21 Dec 2015]

In March, April & May of 2013 I wrote three columns on magnesium and its many important roles in human health. The May column was about magnesium bisglycinate, a new non-laxative form of this mineral. This week I’m writing about another new form of magnesium and its amazing benefits for mental health.

Magnesium plays essential roles in brain function and in the repair of injured brain tissue. Magnesium deficiency has been linked to confusion, fatigue, irritability, poor memory, and reduced ability to learn.

The problem is that most forms of magnesium do not readily cross the blood-brain barrier and are therefore ineffective in raising magnesium levels in the cerebral spinal fluid (CSF). The only exception is magnesium L-threonate which was recently developed by MIT researchers. An animal study showed that Magtein (the patented brand name of magnesium L-threonate) outperformed all other forms of magnesium in raising CSF levels; in fact it was the only form to significantly raise magnesium levels.

Along with the increase in CSF magnesium levels, animal studies have shown Magtein to improve long and short term memory and to enhance learning abilities. Both young and older animals improved spatial working memory on maze tests.

A decline with age in synaptic connections in the hippocampus part of the brain is correlated with impaired memory and Alzheimer’s disease. In animal studies Magtein supplementation increased the synaptic density in the hippocampus.

Magtein supplementation significantly reduced Beta amyloid plaques, associated with Alzheimer’s disease, in Transgenic Alzheimer’s (TA) mice. Even older end-stage TA mice showed reduced plaque and significant improvement in memory tests, providing hope for Magtein as a treatment for advanced Alzheimer’s.

Human clinical trials are under development to see how well Magtein works in people. Meanwhile Magtein has been available in the US for several years and has just been approved for sale in Canada. People using Magtein report noticing changes in anywhere from a few days to a few weeks. Some of the benefits reported are: improved memory, restored ability to think and focus, brain fog cleared, improved mood, better quality sleep with vivid dreams, less need for afternoon naps, and increased energy. An 81-year-old summed it up this way “It is a marvelous feeling to have my mind back again!”

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

223 Restless Leg Syndrome [2 July 2013]

Most people, at least those who’ve never experienced it, think of restless leg syndrome (RLS) as more of a nuisance than a serious health problem. A recent study published in the Journal Neurology last month should change that thinking.

A prospective cohort study of 18,425 adult men in the USA found a 35% greater mortality over the 8 year study period for those who had RLS. When those with major chronic conditions – cancer, hypertension, cardiovascular disease, etc – were factored out, the increased rate of mortality jumped to 95% - nearly double the rate of death!

The study didn’t determine if the increased mortality in RLS was due to an underlying cause of RLS, co-occurring conditions, or to consequences of RLS.
There are many natural treatments for RLS to reduce or eliminate symptoms:
• increase magnesium and potassium foods or supplements
• increase iron foods or supplements – if your iron is low
• increase folic acid (B10) and B complex
• homeopathic remedies like Hylands “Restful Legs”
• herbs to increase circulation such as Ginkgo, Horse Chestnut and Butcher’s Broom
• massage and stretch the leg muscles
• alternate hot and cold baths or compresses
• hot bath with Epsom salts (rich in magnesium)
• avoid alcoholic and caffeinated (coffee, tea, cola) drinks in the evening
• stop smoking
• drink plenty of water

Successful treating of RLS may or may not reduce your risk of death, but it will improve your sleep. And that alone will make a world of difference to 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.

216 Magnesium Bisglycinate [13 May 2013]

Since I wrote about magnesium a month or so ago (#209 Magnesium – A Crucial Mineral; and #210 Magnesium – Getting Enough) I have learned about a new form of this critically important mineral.

Magnesium bisglycinate – magnesium attached to two glycine molecules – has several advantages over other forms of magnesium. It is absorbed faster and more efficiently than other forms. It is better utilized by the body and hence more effective in filling magnesium’s many roles. And it avoids the laxative effect of magnesium, especially at high doses. It is available in powder or capsule form.

To review, you should consider supplementing with magnesium if you:

• are pregnant or breastfeeding to prevent pre-eclampsia, reduce risk of gestational diabetes, and prevent muscle cramps
• suffer from Fibromyalgia or Chronic Fatigue
• have ADD or ADHD – to reduce symptoms
• have Type 2 diabetes – to improve insulin response
• want to increase bone strength – to convert calcium to hydroxyapatite, the form found in bones and teeth
• want to reduce cholesterol (without side effects)
• have high blood pressure, heart disease or abnormal heart rhythms
• suffer from headaches or migraines
• are stressed out and need to relax
• have trouble sleeping
• suffer from PMS – to reduce cramping and other symptoms
• have loss of appetite or nausea
• have muscle spasms and cramping
• are taking more calcium than magnesium (check your cal:mag ratio)
• are taking vitamin D – Mg is required for proper metabolism of D

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

210 Magnesium – Getting Enough [1 April 2013]

Last week I discussed the many roles of magnesium in the body, signs of deficiency, and factors that could lead to a deficiency. I also mentioned that an estimated 80% of Americans (and likely similar ratio of Canadians) have a deficiency in this vital mineral. How then can we be sure we are getting enough?

First, since blood tests are inaccurate, refer to the list of deficiency symptoms; if you have more than a few consider increasing magnesium rich foods and supplementation.

Magnesium is the key mineral in chlorophyll (like iron is in hemoglobin) so all leafy green veggies are a good source. Green drinks are a concentrated source of chlorophyll and hence of magnesium. Other food sources are whole grains (rice, wheat & oat bran), flax & sunflower seeds, nuts (almonds and our friend Brazil nuts again), and artichokes.

Our diets should ideally contain a total calcium to magnesium ratio of less than 2:1 but because of our high use of dairy (which has little magnesium) it is closer to 3.5:1. Finland with the world’s highest rate of heart disease, has a dietary calcium to magnesium ratio of 4:1. Most calcium supplements come in a 2:1 ratio with magnesium, which is fine if your diet is already high in magnesium. A 1:1 ratio Cal-Mag supplement would be better to improve the overall ratio. If your calcium does not contain magnesium then you need to take a magnesium supplement as well.

Magnesium supplements come in several forms. Magnesium oxide is the cheapest and is absorbed fairly well. Magnesium citrate and chelate are somewhat better. Magnesium in liquid ionic form has the highest and fastest absorption rate, and is the one I recommend to prevent night-time muscle cramps, but comes at a higher price. Whatever form you choose, I think magnesium supplementation, along with a good green drink, is a wise investment in your health. It plays so many critical roles in our health that we can’t afford to allow ourselves to become deficient.

Source: Carolyn Dean, MD ND The Miracle of Magnesium on 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.

209 Magnesium – a Crucial Mineral [25 March 2013]

Magnesium plays many vital roles in our body. I remember a high school chemistry lab where the teacher lit a strip of metal magnesium. It burned quickly with a very bright flame leaving a whitish powder ash. This ash is magnesium oxide, the most common form of magnesium supplement.

Magnesium plays many critical roles in our health. It is a component of over 300 different enzymes, and 3,751 binding sites have been identified on human proteins. GreenMedInfo lists over 100 health benefits of magnesium and describes seven “key therapeutic applications for magnesium”:
• fibromyalgia;
• atrial fibrillation;
• Type 2 Diabetes; PMS;
• cardiovascular disease;
• migraines; and
• aging.
I would add bone health and strength to the most important roles of magnesium.

Dr. Joseph Mercola estimates that 80% of Americans are deficient in magnesium. Blood tests are not reliable as only 1% of our body’s magnesium is in the blood and blood levels are so critical that our body keeps it stable even as tissue stores are being depleted.

Early signs of deficiency include:
• loss of appetite;
• poor sleep;
• headaches;
• nausea;
• fatigue and
• weakness.

Other symptoms include high blood pressure; anxiety; menstrual cramps, and stiff joints. More severe chronic magnesium deficiency can cause:
• numbness and tingling;
• muscle spasms and cramps; abnormal heart rhythms;
• coronary spasms; and
• seizures.

Conditions that increase the risk of deficiencies include
• Crohn’s disease;
• diabetes;
• alcoholism;
• old age;
• kidney impairment; and
• the use of diuretics, antibiotics and certain cancer drugs.

In the Introduction to Dr. Carolyn Dean’s 2003 book The Miracle of Magnesium she lists 16 different therapeutic areas where magnesium is used successfully. See the list here.

Next week I’ll list good dietary sources and discuss supplementation.

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