487 Fitbit Data Study [3 Sept 2018]

Do you wear a Fitbit? One of those wrist bands that records your heart rate, activity and sleep? Millions of people do and Fitbit recently looked at 150 billion hours of data to see what it could tell us about our health. Since this only includes people who own a Fitbit, the data may not apply to everyone. And relax, the data is anonymous – the researchers know your location, gender, age, height, weight, activity level, sleep habits, and continuous pulse rate, but not your name.

From previous studies we know that resting heart rate (RHR, measured in beats per minute) is a significant measure of our overall health. Most people fall in the range of 60 to 100, with athletes 40 to 50. The Copenhagen Heart Study found that, compared to someone with an RHR of under 50, your risk of death from heart disease is twice as high if your RHR is 80 and three times as high if over 90. A study from China found that for every RHR increase of 10, the risk of developing diabetes increased 23%.

This is what the Fitbit study learned:
• As we age, our RHR increases to a peak about age 40-50, then continuously declines from there for unknown reasons.
• On average, women have a higher rate than men, by 5 beats at age 20, and 2 to 3 beats from age 35-80. This is because women have smaller hearts.
• The optimal Body Mass Index (BMI) for heart function seems to be 20 to 25. RHR increases with increasing BMI above or below that range.
• RHR decreases with exercise (no surprise). After 300 minutes a week (an hour daily for 5 days), however, the decrease is small.
• The reduction in RHR from exercise declines with age. Increasing activity by 3 hours a week will lower your RHR by about 7 beats in your 30s, 40s and 50s, but only by 4 beats in your 60s and 3 beats in your 70s. Still, this shows that getting more active is beneficial at any age.
• Sleep lowers your RHR but only to an average of 7 hours after which it rises again. So get your sleep, then get out of bed and get moving!
• There are other unknown factors affecting heart rate. For the same activity level, the average RHR in the USA is 3 beats higher than Italy, and Canada is 2.5 beats higher than Ireland. Perhaps it’s our junk food diet?

See "Fitbit's 150 billion hours of heart data reveal secrets about health" by David Pogue, yahoo Finance, 27 Aug 2018 for more details and graphs that reveal these trends.

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.

461 Hemp Extract [5 March 2018]

When I wrote about hemp oil last May [#418 Hemp Oil] I was not aware of any hemp product with an appreciable amount of cannabinoids available without a prescription. I have now found one.

Cannabinoids are members of the terpene phytochemical family. Cannabidiol (CBD), mentioned in the May 2017 article, is only one of this family. Beta-caryophyllene is another one that is very beneficial for human health. These cannabinoids activate special CB2 receptor sites found in our brain, heart, endocrine glands, and many other organs. This benefits our health in many ways:

• Modulates inflammation
• Boosts immune function
• Improves circulation
• Supports the nervous system
• Relieves stress and anxiety
• Improves neurological function – repairs nerve damage
• Promotes detoxification

This brand is manufactured in the USA. The extract is made from the stalk of hemp plants grown specifically for this purpose (not as a byproduct of the textile industry). Their raw “supercritical CO2” extraction process is solvent-free and uses low temperatures to obtain the highest variety and quality of compounds from the hemp plant, including some 80 different cannabinoids and significant amounts of beta-caryophyllene.

The company makes several different formulas with their hemp extract. The pure hemp extract, in addition to the benefits listed above, has pain-relieving, calming, and cognitive–enhancing (helps you focus and think more clearly) properties. Another formula combines the hemp extract with a turmeric extract to lower inflammation and to support the nervous system, joints and muscles. A third formula is a sleep aid with added extracts of hops, blue chamomile, cinnamon and oregano, which promotes REM sleep. All three are available as drops or capsules.

I can’t wait to try these myself and will share my experience with you.

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

455 Benefits of Sleep [22 January 2018]

Of the three pillars of good health – nutrition, exercise and sleep, sleep is arguably the most important. There has yet to be found a single biological function in our bodies that does not benefit from a good night’s sleep. Yet it is often overlooked, under-appreciated, and neglected.

The 2017 book “Why We Sleep” by Mathew Walker PhD explores research findings on sleep over the last 20 years. Walker claims that insufficient sleep:
• lowers immune system, increasing susceptibility to infection
• increases risk of Alzheimer’s
• doubles risk of cancer
• increases blood sugar to prediabetic levels
• increases risk of heart disease and stroke
• worsens all psychiatric conditions – depression, anxiety, suicide
• increases hunger even when you are full, contributing to obesity

Essentially, the less you sleep, the shorter you live. And that’s before taking traffic accidents into account. More people are killed by drivers who are sleep-deprived than by those under the influence of alcohol and drugs combined.

I have previously written about sleep many times: 008 Third Pillar of Health; 103 Sleep, Leptin & Weight; 104 Importance of Sleep; 105 Natural Sleep Aids; 334 Glymphatic System; and 369 Sleep & Cancer.

Rather than review all the things we can do to improve our sleep (Walker has his own list of 10 items) I will discuss one – melatonin supplements. Dr. Philip Rouchotas (whom I have quoted several times lately) regularly prescribes melatonin in his practice to improve his patients’ sleep. He warns that dosage is very case-specific, ranging from less than 1 mg to as high as 15. Patients need to use trial and error to find what works for them. The ideal dose will provide you with 7-8 hours of quality sleep and let you wake refreshed (not groggy). Personally I have found 11 mg works for me – I sleep until 6:00 or 7:00 when I take it, but wake at 4:00 or 5:00 if I forget.

Melatonin has other benefits in addition to helping us sleep, which I discussed in #236 Melatonin Benefits.

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.

370 Fibromyalgia [16 May 2016]

Fibromyalgia (FM) is a poorly understood condition. In fact it wasn’t generally accepted as a “real” condition until 2002 when a brain imaging study provided objective evidence that pain was processed differently in the brain of those with FM. Fibromyalgia overlaps the fields of rheumatology, neurology, sleep disorders, and pain, so there is no one medical field dedicated to its research.

Dr. Ginevra Liptan is a medical doctor who developed Fibromyalgia as a medical student and specializes in its treatment. In a May 5 2016 article on MindBodyGreen.com she discusses fibromyalgia from the perspective of both physician and patient.

Fibromyalgia has three groups of symptoms – widespread muscle pain and stiffness, chronic fatigue, and brain fog. Liptan describes the development of FM this way:

“A chronically activated stress response wreaks havoc by preventing deep sleep and keeping muscles tense, leading to pain and tenderness; impairing digestion and energy production; and throwing hormones out of balance…ultimately [causing] the pain sensing nerves to increase the volume of their signals.”

She adds “This deep sleep starvation contributes to the fatigue, muscle pain, and foggy thinking.”

In another MindBodyGreen.com post, Dr. Amy Myers gives 10 possible root causes for fibromyalgia.

There is still no cure for Fibromyalgia but the following will greatly reduce the symptoms:

• Restoring normal deep sleep is the first essential step [see #105, #350]
• Diet changes and supplements to reduce inflammation [see #217, #294, Amy Myers]
• Supplements to support mitochondrial energy production [see #302]
• Support adrenal and thyroid function if required
• A detox cleanse may prove beneficial
• Ensure Vitamin D levels are in the optimum range [see #295]
• Magnesium, especially the L-Threonate form, is important
• 5HTP and SAMe supplements reduce pain, fatigue and muscle stiffness
• Malic acid is a natural anti-inflammatory which is particularly helpful for FM
• Aerobic exercise has been shown to relieve pain and depression
• Massage therapy can reduce muscle pain, improve sleep and reduce stress

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

369 Sleep & Cancer [9 May 2016]

Lack of quality sleep has long been associated with higher risks of obesity, heart disease and diabetes. Now a number of studies have linked poor sleep with increased risk of, or poorer outcomes with, cancer in both men and women.

• A study published in Am Acad of Sleep Med, May 2014, found that sleep efficiency, defined as the ratio of time asleep to time spent in bed, is predictive of survival time for women with advanced breast cancer. The mechanism is unclear but it likely involves the immune system or hormone stress response.

• A study from U. Washington published in Am Acad of Sleep Med, June 2015, found that short sleep and frequent snoring was associated with poorer breast cancer survival.

• A study from Iceland published in May 2013 found that insomnia – trouble falling asleep and staying asleep – doubled the risk of prostate cancer (researchers ruled out insomnia caused by enlarged prostates getting the men up in the night).

• Other studies have found higher risk of breast or prostate cancer among shift workers, whose sleep is regularly disrupted.

• A study published in Cancer, February 2011, found that getting less than 6 hours of sleep increased the risk of colorectal adenomas (a type of colon cancer) by almost 50%.

• A mouse study from Spain suggests a possible mechanism for poor sleep resulting in worse outcomes with cancer. Obstructive sleep apnea is known to cause intermittent hypoxia (low oxygen levels) which is known to promote the growth of blood vessels in tumors. This could also explain why exercise and not smoking, both of which increase oxygen levels, improve cancer outcomes (European Assoc. of Urology, March 2016).

All this should be a wake-up call for the importance of sleep! (sorry, just had to get that in). We carry a variety of natural sleep aids that are non-habit forming and help you wake up refreshed and ready to face the day. Have a good sleep, everyone!

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.

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.

334 Glymphatic System [31 August 2015]

Last week I listed adequate deep sleep as one of the ways we can reduce our risk of developing dementia. It deserves a closer look.

The brain comprises 2% of our body by weight but consumes 25% of our energy (no wonder thinking makes us tired!). The brain therefore creates a proportionately larger amount of waste products that need to be removed.

If you look at a chart of the lymphatic system, one of whose functions is the removal of waste products from our cells, you will notice that there are no lymphatic vessels in the brain. How then does the brain clear its waste?

New imaging methods allowed researchers at the University of Rochester Medical Center to finally answer that question. They discovered that the cerebral spinal fluid (CSF), which surrounds the brain and spinal cord, periodically flushes through the brain. The CSF follows along the blood vessels – in along the arteries and out along the veins – thanks to special brain cells called glial cells. This flushing, called the glymphatic system, removes the waste products from the spaces between the brain cells. Surprisingly the researchers discovered that this flushing activity occurs almost exclusively during sleep when the brain cells shrink by 60% and the interstitial spaces are larger. Furthermore this flushing activity appears to be most effective during deep sleep.

One of the waste products removed by this CSF flushing is a protein called amyloid beta which is normally produced in the brain. A buildup of this protein forming amyloid plaques is one of the characteristics of Alzheimer’s disease. It appears that lack of sleep could be an important factor in allowing amyloid beta to build up in the brain.

Besides increasing risk of developing dementia, sleep deprivation has more immediate effects – even one night of insufficient sleep can impair our ability to think clearly, solve problems, make good decisions, exercise self-control, cope with stress, and come up with the right words in conversation.

We know from our own experience that a good night’s sleep refreshes the mind (or at least that lack of sleep muddles it!). Clinical studies have linked poor sleep to an increased risk of Alzheimer’s disease. The newly-discovered glymphatic system could explain both, and give us another good reason to ensure we get enough quality sleep every night.

Sources:
Mercola - Sleep & Alzheimer's
Ted Talks - Jeff Illiff, U of R researcher

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

333 Preventing Alzheimer’s [24 August 2015]

We often joke about developing dementia: You can hide your own Easter eggs or Bad news: “you have Alzheimer’s”; good news: “you can go home and forget about it”. There is a poem about aging with these lines:

I've got used to my arthritis, to dentures I'm resigned,
I can manage my bifocals, but oh how I miss my mind.

Seriously, most people would rather lose their vision, hearing or ability to walk than lose their mind. So what can we do to reduce our risk of developing dementia?

• Reduce sugar. High sugar consumption leads to insulin resistance including at the blood-brain barrier. This prevents insulin from reaching the brain and starves your brain cells of glucose. We can compensate with ketones from medium chain triglycerides such as from coconut oil, but prevention is better.
• Avoid diabetes. Diagnosis of diabetes doubles your risk of Alzheimer’s. Even mild elevation of blood sugar (100-110) significantly increases the risk.
• Consume enough good fats (including some saturated fat). A study from the Mayo Clinic found that a high carb diet was associated with an 89% increased risk for dementia while a high fat diet was associated with a 44% reduced risk.
• Keep your weight down. Obesity is an important risk factor.
• Exercise. Aerobic exercise has been found to reduce the risk of getting Alzheimer’s and also to improve brain function in those already diagnosed. Exercise reduces the amyloid protein associated with Alzheimer’s and improves memory.
• Don’t smoke and avoid excessive use of alcohol.
• Control blood pressure. High blood pressure is another risk factor for dementia.
• Get enough quality sleep. The brain’s waste removal system only works during deep sleep when the brain is flushed with cerebral spinal fluid which removes the amyloid plaques in brain tissue.
• Stay mentally and socially active. “Use it or lose it” applies to our brains as well as muscles & bones. Playing games like Scrabble, chess or bridge helps to keep the brain sharp and keeps you connected to people.

While none of these are guaranteed to prevent Alzheimer’s, following as many as you can should significantly increase your chances of keeping all your marbles to the end.

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

327 Leptin Resistance [13 July 2015]

I have previously written several times about the role of insulin and insulin resistance in weight gain but there is another compound involved called leptin.

Leptin, sometimes called the “satiety hormone”, was discovered in 1994. It is secreted by fat cells and tells our brain that we have enough stored energy. It reduces our appetite and promotes the burning of fat for energy. Leptin resistance occurs when this message is blocked, resulting in food cravings, continued fat storage, and eventually obesity. Leptin resistance can also be a factor in female infertility.

Several factors contribute to leptin resistance:
• excess dietary sugar, especially fructose
• high insulin levels
• high triglyceride levels
• inflammation
• MSG (SHN #135)
• lack of sleep
• stress
• low calorie diets that are not ketogenic (your body thinks it’s starving)

So what can we do to reverse leptin resistance?
• greatly reduce simple carbs and processed foods
• eat adequate protein and healthful fats
• avoid between meal snacks to give your liver a rest
• exercise (but don’t overdo cardio)
• get at least 8 hours of restful sleep
• lower insulin levels (e.g. with a ketogenic diet)

Leptin resistance is recognized as a key risk factor for obesity (Zhou & Rui, 2013). Identifying the causes and taking steps to reverse it will make any weight loss program easier to follow and much more effective. The ketogenic diet we use in our Rosetown weight loss clinic doesn’t specifically address leptin resistance but does indirectly deal with the factors causing it, particularly insulin levels, triglycerides, inflammation and dietary sugar.

Sources:
MindBodyGreen post by Barbara Komorek
Wellness Mama post
WebMD article
Dr. Mercola interview with Dr Richard Johnson
Dr. Richard J Johnson book "The Diet Switch"
Y. Zhou and L Rui technical article Front Med 2013 Jun: 7(2) 207-222

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

319 Increasing Glutathione – Who Can Benefit? [18 May 2015]

Last week (#318) I showed you how to raise your glutathione levels. Which brings up the question of who would benefit from increasing glutathione.

In medicine we think of one drug for one disease, and are taught to be skeptical of “panaceas” that promise everything. But in natural healing many different nutrients must work together to improve one condition; and a single nutrient can improve many different conditions. Glutathione is a perfect example of the latter because its powerful antioxidant properties make it essential for health in every cell of the body.

You could benefit from increasing glutathione levels if you:
• want to look and feel younger – as we age our bodies produce less glutathione
• are an athlete – improves strength, endurance and reduces recovery time
• are a smoker, welder, mechanic, chemical farmer, consume alcohol, or are otherwise exposed to chemical toxins – protects your organs from damage
• use a cell phone or WIFI, are exposed to microwaves or ultraviolet radiation – protects cells from radiation damage
• have a chronic disease like asthma, Alzheimer’s, Lupus, Parkinson’s, arthritis, macular degeneration – all associated with low glutathione
• are fighting a viral infection such as a cold, hepatitis, herpes, bronchitis, pneumonia, even AIDS – strengthens the immune system to fight infections
• have impaired or diseased organs including heart, liver, kidneys, prostate, stomach, intestines, colon – all benefit from increased glutathione
• have atherosclerosis (risk for heart attack & stroke) – prevents lipid peroxidation and plaque formation
• are healing from trauma – promotes growth of healthy new tissue
• want to sleep better – promotes better more restful sleep
• are sick and tired of feeling sick and tired – supports mitochondria to produce more energy
• are healthy and want to stay that way – helps prevent all above conditions

Sources:
Immunotec website
Nutraxis website

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

257 Vitamin B12 & Your Brain [3 March 2014]

Do you ever suffer from low energy, brain fog, or moodiness, have trouble sleeping or just feel “yucky”, there’s a good chance you have a vitamin B12 deficiency.

A Tufts university study found that B12 deficiency occurred in nearly 25% of people over 26 and about 50% of people over age 50. Symptoms of B12 deficiency include:
• low energy and weakness
• confusion or “brain fog”
• cognitive decline & memory loss
• sleep problems
• hearing and vision loss
• tingling in the fingers and toes
• dizziness
• irritability or depression
• weak immune system
• severe deficiency can lead to dementia.

An important role that B12 plays is to reduce levels of homocysteine which:
• damages arteries increasing risk of heart disease
• weakens bones
• can cause vision and hearing loss.

Factors contributing to B12 deficiency include:
• Over age 45
• Low stomach acid or use of antacids
• Vegetarianism (best food source of B12 is red meat)
• Consumption of alcohol.

The best form of B12 to take is sublingual (dissolves under the tongue) methylcobalamin. Many experts recommend 1,000 mcg daily for maintenance and up to 15,000 to restore optimum levels. B12 is very safe with no drug interactions or adverse effects, even at very high doses. If you want to think more clearly enjoy more energy, and just plain feel better, try supplementing with methylcobalamin.

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.

236 Melatonin Benefits [30 Sept 2013]

Melatonin is well known as the “sleep hormone” but it does much more than allow us to sleep better.

Melatonin is produced in the pineal gland when the retina of our eyes are no longer exposed to light. Melatonin then tells the brain to go to sleep. After 4-5 hours, production of melatonin stops and the brain returns to wakefulness.

But the benefits of melatonin go far beyond getting a good night’s sleep (although sleep is essential for good health, as I have written previously – # 8, 104, 105). Natasha Turner, ND describes several additional benefits of optimum melatonin levels in a recent Huffington Post blog article.

PMS symptoms are significantly reduced. Research found that low melatonin levels were linked to PMS symptoms. Supplementing with melatonin on days 12-28 of the cycle should improve mood and sleep.

Low melatonin levels are a risk factor for diabetes. The Nurses’ Health Study found that the lowest melatonin levels doubled the risk of diabetes. Another study found that melatonin supplementation increased weight loss without reducing caloric intake. I previously wrote about the connection between sleep and weight (#103). A poor night’s sleep is known to cause sugar cravings on awakening. Melatonin curbs the appetite and increases satiety (feeling full).

Low melatonin levels have been linked to several types of headache including migraines. In one study, supplementing with melatonin reduced frequency of headaches by 50% and also decreased their intensity and duration.

Along with melatonin production, thyroid hormone production also declines as we age. An Italian study of menopausal women found that melatonin supplementation significantly improved thyroid function and improved mood and symptoms of depression.

Finally, melatonin has been found to slow the aging process in animal studies. It likely does this by its action against free radicals which are responsible for aging. Melatonin may be the key to looking and feeling younger!

Some of these benefits are no doubt linked to getting better sleep, but others are likely a result of the melatonin itself. Either way, it appears important to ensure that our melatonin levels are adequate which may require 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.

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.

186 Amino Acids & Mood Disorders [9 October 2012]

Customers at my store often ask for certain supplements – usually single amino acids or other neurotransmitter precursors – to help with mood disorders. For example: tryptophan and melatonin for insomnia; theanine and 5-HTP for anxiety; or tyrosine and glutamic acid for depression. These can be effective and safer than pharmaceuticals but still don’t get at the root cause of the problem.

Dr. Jonathan Wright in his website Nutrition and Healing recommends testing for amino acid levels and supplementing with a customized supplement that includes all eight essential aminos. This is preferable to just taking one or two because balance is critical with aminos. Then he takes it a step further and looks for possible causes of amino deficiencies. It may be a diet lacking high quality protein, low stomach acid, insufficient pancreatic enzymes, gluten sensitivity or food allergies. Another possible root cause is dysbiosis – a lack of beneficial bacteria in your intestines (see my column #147 “The Brain-Gut Connection”).

If you think you might benefit from amino acid supplementation, ask your doctor for an amino acid level test. If that is not possible, a compromise would be to take an amino complex along with one or two of the aminos you think would help you. Dr Wright recommends B12 & folic acid supplementation along with the aminos. Betaine hydrochloride and digestive enzymes will help with protein digestion. A good probiotic program will restore beneficial gut flora. A fish oil supplement would be another good addition to your mood enhancement program. For more ideas see my columns #24 “Food & Mood”; #74 “Depression”; #75 “Omega 3s & Depression”; and #167 “Zesty or Tranquil”. These are available from my website (see below). It may take several months for your body to build up the neurotransmitter levels back to normal, so don’t give up too soon.

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

105 Natural Sleep Aids [14 March 2011]

Last week we looked at some of the heath problems caused by inadequate sleep. This week we’ll explore some natural means to improve sleep:
• Establish a routine: go to bed and get up at the same time every day, even on weekends! Be consistent with naps.
• Avoid stressful activities (TV, video games, homework, discussing your “relationship” with your spouse) for an hour before bed.
• Listen to relaxing music or read a relaxing enjoyable book (not a horror murder mystery!). Try journaling your thoughts to help you unwind.
• Keep your bedroom completely dark – remove night lights, cover clock/radio dials, use light-tight window blinds. Wear an eye mask if necessary. The pineal gland produces melatonin and serotonin only in the dark.
• Avoid coffee and alcohol in the evening.
• Empty your bladder just before bed and don’t drink any fluid for several hours before bedtime to minimize getting up in the night.
• Eat a high protein snack with a small piece of fruit prior to bedtime.
• Exercise in the morning or early afternoon; a gentle relaxing activity in the evening may help you relax.
• Get a massage as often as possible – my clients often comment that they sleep better after a massage treatment.
• Apply essential oils such as lavender, chamomile, citrus, Jasmine or Sandalwood to your face (avoid the eyes), soles of the feet, or your pillow.
• Drink a cup of chamomile tea or a herbal blend designed as a sleep aid.
• There are many effective herbal and nutritional sleep aid supplements.
• Melatonin is an effective sleep aid – use the lowest strength that works for you.
• If stress is keeping you awake, nutritional formulas to help you deal with excess cortisol should help.

Sources: “Snooze it or lose it!” by Irene Seiberling, The Star Phoenix, March 8, 2011 B6; www.mercola.com

Wishing you all a good night’s sleep!

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

104 Importance of Sleep [7 March 2011]

Last week we looked at sleep as important for the production of the hormone leptin which suppresses appetite and promotes burning rather than storage of fat. Weight gain is only one of many heath problems caused by inadequate sleep. Here are a few more:
• Fatigue, inability to concentrate, and irritability
• Higher risk of cardiovascular disease
• Increased risk of high blood pressure
• Weakened immune system – more susceptible to colds and flu
• More rapid tumor growth – sleep is critical if you are fighting cancer
• Digestive problems like stomach ulcers and constipation
• Depression and other mood disorders
• Increased cortisol production which can lead to memory loss and insulin resistance
• Lower production of melatonin which, besides regulating sleep, is an important antioxidant
• Reduced production of Growth Hormone (by the pituitary gland during sleep) which causes more rapid aging. You not only feel older – you are older!

The Canadian Sleep Society reports 1 out of 3 Canadian adults have some problem sleeping, and for 1 out of 10 it is serious enough to affect their health. Loss of sleep is cumulative and cannot be made up by sleeping in on the weekend; it’s important to get adequate sleep every night. For growing children and teens, sleep is even more important. Next week we’ll look at some natural ways to promote healthy sleep.

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

103 Sleep, Leptin & Weight [28 February 2011]

You would think that staying awake longer would cause you to lose weight – and it may if the reason you are awake is stress that has excess adrenaline and cortisol coursing through your veins – but research has found the opposite to be true. People who sleep less than 6 hours a night are more likely to gain weight than those who get 7 or 8 hours. Why is this? And no, it's not the extra hour or two of snacking! One explanation involves the hormone leptin.

Researchers found that sleep reduces ghrelin (a hormone that increases appetite) and increases leptin (the hormone that suppresses appetite and increases burning rather than storing of fat). The short sleepers were hungrier and snacked more, and preferred high-carb snacks. Lack of sleep also increases the risk of insulin resistance (which I have written about in several previous columns), Type II Diabetes, and high blood pressure.

Leptin is released from fat cells when fat is stored in them. A diet high in sugars and other simple carbohydrates results in a large amount of leptin being released, in an attempt to curb your appetite. At some point your body becomes resistant to leptin (similar to insulin resistance) and the leptin signals telling you to stop eating are ignored (like a stuck thermostat). You stay hungry and keep piling on the fat. When tested, almost all overweight people had ample leptin levels, but it wasn’t doing its job because of leptin resistance. Leptin resistance is now known to be a factor in many health problems besides obesity: heart disease, blood pressure, diabetes, osteoporosis, inflammation and aging. And leptin is the most likely suspect for regaining fat after losing weight on a conventional diet (the yo-yo effect).

The role of leptin in weight management, and how to control it with diet, is explained in detail in Dr. Ron Rosedale and Carol Colman’s 2004 book “The Rosedale Diet”. The key is a diet high in good fats with the right amount of high quality protein and healthy carbohydrates. And don’t forget your 8 hours of sleep!

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

044 CHRONIC STRESS [4 January 2010]

Everyone has some stress in their life. And in moderate levels, stress can be beneficial (finishing my Eagle column by the deadline every week comes to mind). Chronic stress however can be detrimental to ones health. The difference is that chronic stress never lets up to give the body a chance to clear the stress hormones from your system.

When faced with a stressful situation the adrenal glands produce hormones such as adrenalin and cortisol to help us deal with it. When the situation is past, the hormones levels slowly return to normal. If you are stressed all day at work, drive home through rush hour traffic, then have to deal with active toddlers or surly teens, normal never happens.

One of the side effects of chronic stress is weight gain. The stress hormones prevent the release of fatty acids from fat cells and trigger fat storage instead. Stress not only drives you up the wall, it makes you fat! And if you don’t correct the stress hormone levels, dieting and exercise will not be effective.

Another effect of chronic stress is insomnia. When we are loaded with stress hormones it becomes very difficult to get to and stay asleep. Stress is a contributing factor in heart disease, indigestion, back pain, depression and many other health problems. And over a long period, chronic stress can lead to adrenal fatigue or hypoadrenia, with its own set of health problems (a good topic for a future column).

So what can we do to reduce our stress hormones? Drugs and alcohol are not the best solution. Fortunately there are natural products proven to be effective in reducing not only the feelings of stress but also the harmful effects of stress within the body.

The herbs Ashwagandha, Rhodiola, and Valerian help support the adrenals, promote relaxation, and may aid the body in reducing the stress hormones. Some herbal products have all these and more in one formula. Exercise is another way to allow the stress hormones to normalize (take a long walk to calm down or use a punching bag to vent your frustrations).

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