Disease Prevention: The Role of Vitamin D

Posted on October 20, 2011 by Kathy Schultz

Most of us associate Vitamin D with strong, healthy bones.  However, recent research shows that it also plays a key role in disease prevention.  (Be sure to watch the video at the end of this article.)

Diseases associated with low vitamin D levels:

  1. osteoporosis 
  2. heart disease
  3. hypertension
  4. cancers
  5. type I diabetes
  6. multiple sclerosis
  7. chronic fatigue
  8. chronic pain
  9. autism
  10. muscle weakness

Studies have revealed an increased risk of multiple sclerosis in northern zones.  In Europe, MS is rare at the equator, but more than 100,000 cases are found between latitude 44 ° and 64 °.  In the US, many more cases are found over the 37 ° latitude.

Colon, lung, breast and prostate cancers increase in incidence going from equator north, and patients from southern latitudes have improved survival compared to northern latitudes.

Autoimmune disease, type I diabetes, heart disease and hypertension are all more common in northern climates and patients have fewer MS exacerbations in the summer months.  MS exacerbations and MS plaques peak about 2 months after the lowest sun exposure months i.e. winter.  Cyclic exacerbations suggest a link with sun exposure and vitamin D production.

Studies also show that Vitamin D plays a role in preventing respiratory infections i.e. colds and flu.  Take Vitamin D3 supplements along with your C to prevent colds and flu.

Your body makes Vitamin D when your face, arms and legs without sunscreen are exposed to the UVB rays from the sun for 5-10 minutes for very light skin, 10-15 minutes for light skin, 30-60 minutes for darker skin. This will produce a blood produce 15-20,000 IU of
vitamin D. Only a few days a week is all that is necessary.

A lot depends on where you live, though.  The closer you live to the equator, the less time you need to spend in the sun.  If you live north of 42-degree latitude, however,  it is difficult to get enough sun in the winter months November through February.  You may want to take supplements and eat more fatty fish, like tuna and salmon, as the oils in fish are another source of Vitamin D.  Cod liver oil is also a good source of Vitamin D.

What is the correct dosage to take?  You’ll want to take 1000-4000 IU of vitamin D3 daily.  A simple blood test will reveal if you need to take Vitamin D3 supplements.

Sources:

Cancer Support Community

Weight Watchers

Harvard School of Public Health

News-Medical

National Cancer Institute

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Beware of the Serious Side Effects of Prescription Drugs

Posted on October 10, 2011 by Kathy Schultz
My Mother, 1 Year Ago

Last week my 81-year-old mother was diagnosed with myelodysplastic anemia, a rare bone marrow cancer often caused by exposure to Benzene, a solvent used in paint, cleaning products, gasoline and a myriad of household chemicals.  My mother, however, had not been exposed to Benzene nor had ever taken chemotherapy drugs, another cause of the disease.

Myelodysplastic syndromes (MDS) are a group of diseases that affect the bone marrow and blood. Some types of MDS are mild and easily managed, while other types are severe and life-threatening. Mild MDS can grow more severe over time. It can also develop into a fast-growing, severe leukemia called acute myelogenous or myeloid leukemia.  In MDS, the bone marrow does not make enough normal blood cells for the body. One, two or all three types of blood cells — red blood cells, white blood cells and platelets — may be affected. The marrow may also make immature cells called blasts. Blasts normally develop into red blood cells, white blood cells or platelets. In MDS, the blasts are abnormal and do not develop or function normally.

You first learn you have the disease when a simple blood test reveals you have a low blood count.  Doctors may first try to determine if you have internal bleeding.  To be diagnosed you must have a bone marrow biopsy done. Men more often have the disease than women.  Usually patients are over 60.  However, anyone of any age can have MDS, even children.

My mother’s red blood count cell is down to 4; her white blood cells and platelets are also very low.  A week ago she started vomiting and could not stop, and was rushed to the hospital when she passed out.  Over the last couple of months she hasn’t been eating much and has lost 15 pounds.  She has been weak and sleeps a great deal.  Some of you will recognize this as the body shutting down as it prepares for death.  Her MDS is severe and she has been given only a few weeks to live.

Back in 2005 my mother had had 2 stents put in her heart.  Afterwards, she was prescribed Plavix.  Her doctor kept her on it for over 5 years.  Last year when she changed doctors, she was taken off the drug immediately.  Since then I have learned Plavix is supposed to be taken for only 6 months after having heart surgery.  Apparently, the maker of Plavix,  Bristol-Myers Squibb in conjunction with sanofi-aventis Pharmaceuticals, has not informed doctors strongly enough of this fact.  While it would be hard to prove, the Internet is full of stories similar to my mother’s, of long-term use of Plavix causing MDS or AML, acute myeloid leukemia.  Patients die within weeks of diagnosis.  One day the patient is fine, living life normally, and the next is very ill, rushed to the hospital  and then dies within a few weeks after being diagnosed.

Some 12,000 to 15,000 are diagnosed with MDS each year.  Just how many are a result of taking Plavix is undetermined.  However, if you look at the list of  the severe side effects of this drug, you will find “Low Blood Counts due to Bone Marrow Failure” about 2/3 of the way down under “Rare side effects of Plavix Oral”. 

While a small percentage of people suffer from this side effect, less than 1% of patients on this drug have a severe reaction, it is good to be aware it can happen to you or someone you love.  Be sure your doctor closely monitors you while you are on the drug.  Ask him if he is aware of this possible side effect, especially after long-term use.  If you have been taking it for more than six months, ask your doctor why and get off of it ASAP.  Don’t stop taking it on your own, but see your physician soon.

The best thing you can do for yourself is to look into more natural means of treating your heart disease.  Don’t stop taking your drugs.  But be your own advocate and look into alternatives–lose weight, exercise, eat legumes and garlic, take natural dietary supplements, put cinnamon on your cereal, change your diet–then go see your physician again to see if you are healthy enough to reduce or eliminate your drug treatment.  Ask your doctor or pharmacist about any new drugs prescribed for you. What are the side effects?   It may save your life!

Added note:  My uncle was also a victim of long-term Plavix use.  He had been taking it for several years.  He developed an ulcer in his stomach from which he bled to death before it was detected.

Here is the list of rare side effects of Plavix from the Web.MD site:

Retinal Hemorrhage Severe
Hemorrhage from the Conjunctiva of the Eye Severe
Pancreatitis Severe
Eye Hemorrhage Severe
Bleeding in the Abdomen Severe
Hemorrhage Within the Skull Severe
Vasculitis Severe
Thrombotic Thrombocytopenic Purpura Severe
Abnormally Low Blood Pressure Severe
Interstitial Pneumonitis Severe
Bronchospasm Severe
Painful, Red or Swollen Mouth Severe
Stomach Ulcer Severe
Ulcer of the Duodenum Severe
Inflammation of the Large Intestine Severe
Acute Liver Failure Severe
Hepatitis Severe
Kidney Disease Severe
Bloody Urine Severe
Inflammation of the Skin with Blisters Severe
Erythema Multiforme Severe
Toxic Epidermal Necrolysis Severe
Stevens-Johnson Syndrome Severe
Hallucination Severe
Bleeding from the Respiratory Tract Severe
Throwing Up Severe
Abnormal Liver Function Tests Severe
Bleeding from Wound Severe
Life Threatening Allergic Reaction Severe
Giant Hives Severe
Allergic Reaction caused by a Drug Severe
Allergic Reaction causing Serum Sickness Severe
Acquired Decrease of All Cells in the Blood Severe
Low Blood Counts due to Bone Marrow Failure Severe
Decreased Blood Platelets Severe
Deficiency of Granulocytes a Type of White Blood Cell Severe
Confused Severe
Skin Disease Characterized by Swollen Itching Lesions Less Severe
Arthritis Less Severe
Muscle Pain Less Severe
Fever Less Severe
Taste Problems Less Severe
Diarrhea Less Severe
Bruise Less Severe
Collection of Clotted Blood in an Organ, Space or Tissue Less Severe

If you are taking Plavix and are experiencing any of these side effects, please see your doctor ASAP.  You should have a regular blood work-up at least every six months.  Be sure to get a copy of your report.  You can go online to compare your numbers to what is normal.  If you see anything that concerns you, talk to your doctor and request further testing.  e.g.  If you are showing signs of anemia, be sure your doctor investigates further.  Speak up for yourself; don’t let the doctor brush you off.  Print out the list of side effects and take it with you to your doctor.  Better to make a mistake and be fine than to ignore potential life-threatening symptoms. 

http://www.aamds.org/about

http://www.mayoclinic.com/health/myelodysplastic-syndromes/DS00596

http://www.webmd.com/cancer/myelodysplastic-syndromes

http://www.uptodate.com/contents/patient-information-myelodysplastic-syndromes-mds-in-adults

October 25, 2011, Update:  Today my mother passed away, only 2 1/2 weeks after being diagnosed.

Please, please be aware of the serious side-effects of prescription drugs.  Do everything within your power to get off them by living a healthy lifestyle.  Take control of your health.  Don’t rely totally on drugs for your health issues.

 

 

 

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Cardiovascular Health: Worst Habits for Heart Health

Posted on October 9, 2011 by Kathy Schultz

I have hypertension and hypercholesterolemia myself.  I’m certainly no expert in this area.  However, I firmly believe we have to be our own advocate for our good health.  That is why I spend enormous amounts of time researching health issues.  I work at home and have some time to explore alternative treatments.  Drugs have so many bad side effects, some of which I have experienced myself.  So if there is something I can do to improve my health without taking them, then I want to know about it.  I imagine a lot of you feel the same way. That is why I write this blog.  The information I post is readily available on the Internet, but perhaps most of you don’t have the time I have to read about it and post the information.  I read voraciously and try to summarize it for all of you.

Today I saw a blog on Health.com  listing the 17 worst habits for heart health.  Here are a few of them:

  1. Watching TV.  Sitting for hours on end increases your risk of heart attack and stroke.  So periodically you should get up and walk around.  This is true also if you work sitting down.  Get up, walk around, stretch.  Stand up while you talk on the phone.  This activity is in addition to any heart pumping exercise you may do.
  2. Internalizing Stress and Hostility.  How you deal with stress, depression and hostility can take a toll on your heart.   You need someone you can talk to.  Research shows there is benefit in laughter and social support.  Many people find prayer beneficial.
  3. Ignoring Snoring.  Sometimes snoring is more than just an annoyance.  It could be a sign of obstructive sleep apnea.  This disorder can cause your blood pressure to rise and put you at risk for a heart attack.  If you snore and wake up still tired, you should talk to your doctor.
  4. Not Flossing.  Doctors don’t know why, but there is a strong correlation between gum disease and heart health.  One theory is that the bacteria in plaque causes inflammation and inflammation is involved in heart problems.  So floss regularly to keep gum disease at bay.
  5. Withdrawing From the World.  While we all need some time alone, it is important to interact with the people we love and like.  People with strong connections to family and friends tend to live longer.  So reach out to others!
  6. Drinking Too Much Alcohol.  Excess alcohol is linked to a greater risk of high blood pressure, high levels of blood fats, and heart failure. In addition, the extra calories can lead to weight gain, a threat to heart health.  For women keep it to one drink a day and for men 2 drinks.  (One drink is a 12-ounce beer or 4 ounces of wine.)
  7. Overeating.  Does this surprise anyone?  Most of us know that being overweight is hard on your heart and a major risk factor for heart disease.  But did you know that 72% of men and 64% of women are overweight?  Cut portions, eat more fruits, vegetables and whole grains.  Eliminate processed foods.  Eat more beans.  They are an inexpensive and excellent source of protein.  (See my blog “Lowering Your Cholesterol By Eating Legumes.”) The slower you lose weight the better.  So rather than go “on a diet” change your eating habits.  Start out by cutting portions.  My doctor says the food on your plate should look like islands, not continents.
  8. Eating Red Meat.  Think of red meat as an occasional treat, rather than the mainstay of your eating plan.  Red meat is loaded with saturated fat.  There is also evidence that processed meats like bacon and hot dogs also increase your risk for both cardiovascular disease and colon cancer.  Can’t eliminate them totally from your diet?  Then enjoy them a couple times a month.  The rest of the time eat a healthy, well-balanced diet.
  9. Smoking or Living with a Smoker.  Smoking promotes blood clots.  Also, the article called smoking a “smart bomb” aimed at those living with you.  About 46,000 non-smokers living with a smoker die each year from heart disease from the second-hand smoke.  So do something good for your own health and for those whom you love.  Quit smoking.
  10. Avoiding Fruits and Vegetables.  New federal guidelines state that one half of your plate should be fruit and vegetables.  “Research has found that people who eat more than five servings of fruits and vegetables a day had about 20% lower risk of heart disease and stroke than people who ate less than three servings per day.” Find some vegetables you enjoy eating.  Have them raw one day and lightly cooked the next. And believe it or not, you can acquire a taste for ones you may not like now.  Don’t assume that if you didn’t like a vegetable when you were a kid, you will not like it as an adult.  Taste changes.   (Please don’t make the high sodium vegetable juices your vegetable serving.  Eat the real thing, fresh or frozen.)
  11. Ignoring Physical Symptoms.  If you have been able to go up a couple flights of stairs without a problem and now suddenly you find yourself winded, don’t ignore it and think it is because you are out of shape.  See your doctor.  Better “much ado about nothing” than to be having a heart attack and sit on it.  The faster you get treatment the better your chances for survival.

Don’t procrastinate about your health.  Take action now.  Even small changes can have a tremendous impact on your health.  Start by cutting your portions of food and by moving more.  Add more fruit and vegetables to your menu.  You’ll be glad you took action!

 

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Healthy Joints: Dealing with Joint Pain

Posted on September 20, 2011 by Kathy Schultz

Common Sites for Chronic Joint Pain

Some 28,000,000 of us have joint discomfort.  One in two of us will have joint discomfort by the time we reach 85, costing us $2600 a person each year.  There are any number of causes for joint pain and you should be examined by your doctor to determine the cause of your pain.

However, for most of us the discomfort may be the result of aging.  As we age, our bodies are less able to renew and maintain the supportive cartilage structures surrounding joints and bones.  Such pain and discomfort can make even simple activities a challenge.  We Baby Boomers are entering this stage of life where many of us will be plagued with some kind of joint discomfort and pain.  What can we do?

We’ve all seen the commercials for the drug companies, aimed particularly at our age group, the largest consumer generation in the country.  But have you noticed the warnings like this one from a poplular arthritis medication:

Like all prescription NSAIDs, [medication name] may increase the chance of heart attack and stroke that can lead to death.  This chance increases if you have heart disease or risk factors for it such as high blood pressure, or when NSAIDs are taken for  long periods.

Serious skin reactions, or stomach and intestine problems, such as bleeding and ulcers can occur without warning and cause death.  Patients taking aspirin and the elderly are at increased risk for stomach bleeding and ulcers. . .

Life-threatenings reactions can occur.

Because of such risks, some of us may decide not to take a prescription drug or NSAID to deal with our pain.  A number of years ago my mother-in-law was taking one of the prescription drugs for arthritis, when she developed some internal bleeding that was traced back to her prescription medication.  She had to stop taking it and all other NSAIDs because of the risk.  At the time she was in her late 60′s.  Now she is afraid of taking any kind of prescription drug.

So what can we do that is natural, that works, that promotes mobility, enhances flexibility and helps us improve our joints without the risks inherent in prescription drugs?   Better yet, what can we do to prevent severe joint problems now, before damage occurs?

1.   You can improve your overall joint health by regular exercise, for one.  My mother falls a lot and has a lot of joint pain from her arthritis.  She spends most of her day sitting.  As a result, the muscles in the back of her legs, the hamstrings, are weak and contribute to her falling a lot. Good muscle tone also helps the joints to work properly. Exercise is crutial to living with arthritis because it:

  • increases energy levels
  • helps develop a better sleep pattern, sleep for your body to heal itself
  • helps with weight control
  • maintains a healthy heart
  • increases bone and muscle strength
  • decreases depression and fatigue

Just walking is good exercise.  You don’t have to buy expensive equipment nor join a gym.  If you have a job where you sit all day, get up, walk around and do some stretches.  Park your car farther from the door.  Using stairs helps to build and keep muscle tone.  Get a buddy and walk during your lunchtime.   You don’t even have to walk for 30 minutes at one time.  To begin with, just walk for 10 minutes, three times a day.  At home put on some music that makes you want to dance.  Just move and have fun with it.

2.  If you are significantly overweight, lose some weight.  Extra pounds are hard on your joints and make it harder to move.

3.   Try a supplement containing Boswellia. Boswellia is an extract taken from the Boswellia serrata tree.  It is an anti-inflammatory and anti-arthritic  for both osteoarthritis and rheumatoid arthritis, as well as soft-tissue rheumatism and lower back pain.  In India it has been shown to be less toxic and more effective than drugs.  It reduces joint swelling, increases mobility, and improves grip strength.

For more information on supplementation see:  http://kathyschultz.com/supplements-to-target-your-health-issues/supplements-for-joint-bone-health/

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Healthy Living: Warning! Unacceptable Levels of Organic Arsenic in Apple Juice

Posted on September 15, 2011 by Kathy Schultz

I just watched a recording we had made of the September 13th/14th Dr. Oz Show depending on which day it aired in your area.  Dr. Oz frequently recommends apple juice to his listeners, especially as a sweetener in foods to replace white cane sugar.

However, today he revealed that he recently learned that 60% of apple juice concentrates are imported into this country from China and that much of it contains unacceptable amounts of organic arsenic.  The apples are pressed in China to extract the juice and shipped as concentrate to the U.S.

Organic arsenic is a naturally found mineral in bedrock, soil and water.  It is a heavy metal that toxifies the liver, causes cancer in humans in large doses, and damages brain cells. Arsenic poisoning in water is a problem in many countries.  China is one of those countries.  In addition, the Chinese use pesticide sprays that contain organic arsenic, probably because they contain water.

His guests on the program  were Patty Lovera, from the consumer advocate group Food and Water Watch, and Russell Greenfield, MD, who wrote Happy Child, Whole Child, HarperCollins Publishers. Both are very concerned about the amount of organic arsenic allowed in apple juice.  While there are FDA regulations about the amount of  organic arsenic allowed in U.S. drinking water, there are absolutely no regulations for apple juice concentrate imported from other countries.  Only 2% of foods imported are checked for pesticides or other food contaminants.

Dr. Oz and his guests were quick to assure us that drinking a single serving of apple juice would pose no danger.  It may cause health problems when consumed in large amounts.  The government claims the average American drinks only 4 ounces of juice a day.  There is more juice than that in the drink box given to children. So I don’t know where they get their figures from.

Five apple juice brands were tested by a lab for their arsenic content: Minute Maid, Apple & Eve (their non-organic juice), Motts, Juicy Juice and Gerber. The lab tested 50 samples from each company. Each of the companies lowest markers for organic arsenic were well within the range set by the FDA.  However, in their higher range Minute Maid contained the least amount of organic arsenic still within the standard the U.S. sets for drinking water. All the other ones on their high end had more than the amount allowed by the FDA for drinking water.  Gerber had the highest amount, 3 and a half times over the limit for drinking water.

A few years ago pear juice was found to have high levels of organic arsenic in it and the FDA set limits for the amount allowed.  We can send a message to the FDA and to juice makers that as consumers we want safe foods for our families.

Dr. Oz’s recommendation was to be sure to purchase apple juice made from concentrates made from U.S. apples and to buy organic as much as possible.  Also, realize that many other juice blends often contain apple juice concentrate. So read your labels.  According to law, food producers have to reveal the country of origin on their labels.  But look hard.  Sometimes that information is put in a place not expected and can be hard to find.  I checked a bottle of apple juice yesterday and could not find the information on either the label or the cap.  It was in small print on the bottle itself.

This morning Dr. Oz appeared on the Today Show.  In typical fashion, the FDA and the juice companies are now refuting Dr. Oz’s report saying apple juice is perfectly safe. However, he is standing behind his report.

For more information  about food and water in your community Food and Water Watch has an email newsletter when you sign up with your email address and zip code.

From their What People Are Saying Page:

I long ago stopped believing that most corporations and politicians had the good of the public in mind. We need independent groups like Food & Water Watch to raise awareness and advocate for ethical, environmentally positive laws.    Elise Zuidema, Midway, KY

Please get the word out for the safety of our children by pasting a link to this page on Twitter, Facebook or on your website.  Thank you!

 

 

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Healthy Living: Should You Take Nutritional Supplements? Or Are They a Waste of Time and Money?

Posted on September 12, 2011 by Kathy Schultz

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Just type in the above question into your search engine.  You’ll get a plethora of answers.  Many people think that nutritional supplements are a waste of time and money.  If you eat a healthy diet, they claim, you don’t need to take vitamin and mineral supplements.
However, statistics show that most Americans do not eat a healthy diet including the recommended servings of fruits and vegetables. Only about 5% of us eat even 5 daily servings of fruits and vegetables.   Average fruit consumption is only 1.4 servings daily. Only 17% eat 2 to 4 fruits daily.  Are you one of the 5%?  The new federal guidelines recommend that one half of your plate should be fruit and vegetables.  How much should that be?

Well, that depends on your sex, age, and activity level.  Since I write my blog for Baby Boomers, here are some recommendations for you:

  • Women between 48-50 who are active should eat the equivalent of  2 cups of fruit and 3 cups of vegetables.  Moderately active women in the same age group should eat 2 cups of fruit and 2½ cups of vegetables each day.  Less active women should eat 1½ cups of fruit and 2½ cups of vegetables. Women 51 and over who are active should have 2 cups of fruit and 2½ cups of vegetables according to US government recommendations. Moderately active women-1½ cups fruit and 2½ cups of vegetables.  Less active women-1 ½ cups of fruit and 2 cups of vegetables.
  • Men up to age 50 should have 2½ cups of fruit and 3½ cups of vegetables if active; moderately active and less active 2 cups of fruit and 3 cups of vegetables.  Over 50 they should consume 2 cups of fruit and 3 cups of vegetables if active or moderately active; 2 cups of fruit and 2½ cups vegetables if less active.

That translates into 3-5 servings of fruit and 5-7 servings of vegetables.  (Each serving is ½ cup.)  Most people’s idea of a serving of vegetables is pizza sauce, french fries, ketchup and iceberg lettuce!  Have you checked out the nutritional value of those foods lately?

Don’t vegetable juices provide us with some vegetable servings?  Well, yes.  However, most bottled juices are loaded with sodium and the beneficial fiber has been removed. The bottled juices are also pasteurized, which means that the heating has removed some nutrients and vitamins.  Ever wonder why they have to add vitamin C back in?

For many of us our fruit serving is our morning juice. Have you read your juice labels recently?  Many of the juice companies use concentrates imported from Mexico, China, Central and South America countries.  Who knows what pesticides they used?  And there is the danger of organic arsenic, a metaloid that can cause cancer, liver contamination and loss of brain cells.  Organic arsenic is a natural-occuring metaloid found in soil, rock layers and water.  Many countries have high levels of arsenic that makes its way into the produce–higher levels that are allowed in U.S. drinking water.   I just learned that only 2% of imported food is inspected.

In addition to our not always eating right, we are bombarded with all kinds of harmful pollutants each day. Our immune system is compromised and we need to fortify it by making sure we get the nutrients we need. This is where daily supplementation can help.

Modern farming methods, too, have a detrimental effect on the produce we eat.  Every day scientists and researchers are finding out more about the compounds in plants.  Many of them fight or prevent disease, especially cancer, when we consume them.  However, some of these compounds are produced by the plants as their defense against fungi.  Now, what happens when farmers use fungicides on their plants?  These compounds that are so healthy for us humans are not made.

Unless you grow your own fruits and vegetables or buy organic, how can you be sure you are getting all the nutrients you need to stay healthy?  And have they been cooked properly so that they retain most of their nutrients? Not everyone can afford organic and not everyone has a place for a garden.

This is where nutritional supplements come in.  They don’t take the place of eating right, but they augment a healthy diet and help improve an unhealthy one.  They are a way of ensuring we get the nutrients we need to fight and prevent disease, not that there are guarantees we won’t get a serious illness if we follow a healthy lifestyle.  But don’t you want at least a fighting chance of staying healthy and active in your later years?  I know I do!

Aren’t nutritional supplements expensive?  Well, you’re going to pay one way or another.  Pay for the best supplements you can afford now or pay later in doctor, hospital and prescription bills or hope you have good insurance.  Heart disease, cancer and diabetes are expensive diseases to have.  Will Medicare pay for all your expenses?  Will Medicare even be around by the time all of us Baby Boomers qualify for it?  The thing is, those diseases are highly preventable.  I am a firm believer in that we have control over our health.  We can do things to improve our health.  Only 30% of our health is determined by our genes.  That means 70% is under our control!  Good news, isn’t it?  If you don’t believe me, take a look at this reprint from Time magazine.

Click for more information

What nutritional supplements should you take?  What brands can you trust?

Click here for more information:  http://kathyschultz.com/supplements-to-target-your-health-issues/building-a-good-foundation-for-health/


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Cardiovascular Health: Flax Seed for Preventing Cancer, Hypertension, Cardiovascular Disease, Diabetes, Inflammation & Lowering Cholesterol

Posted on September 10, 2011 by Kathy Schultz

Flaxseed seems to be the new miracle food.  While researchers are careful to say that nothing is conclusive, preliminary studies reveal that it fights everything from heart disease, stroke and diabetes to breast cancer.  Flax seed is low in carbohydrates, rich in omega-3 fatty acids, fiber and antioxidants, making it a great choice for weight loss. It is also high in most of the B vitamins, magnesium, and manganese.

Although flax seed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

  • Omega-3 essential fatty acids, “Good” fats  have been shown to have heart-healthy effects. Each tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s. Its particular form of omega-3 is ALA–alpha linolenic acid, a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA).  So it is not good to rely on the omega-3′s in flax seed alone.
  • Lignans, which have both plant estrogen and antioxidant qualities. Flax seed contains 75-800 times more lignans than other plant foods.   It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones.
  • Fiber. Flax seed contains both the soluble and insoluble types. Adding ground flax seed to your morning cereal helps you to “bulk up” and make you feel full.

Here are some of the findings:

Cancer:  Recent studies have suggested that flax seed may have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer.  In laboratory animals, the omega-3 fatty acid inhibited tumor formation and growth.

The lignans in flax seed also provide some protection against cancers that are sensitive to hormones.  In fact, especially when young teen-age girls take ground flax seed, it helps to prevent breast cancer and gives them a better survival rate if they do develop cancer.

The lignans may help protect against cancer by:

  1. Blocking enzymes that are involved in hormone metabolism.
  2. Interfering with the growth and spread of tumor cells.

Flax seed also contains antioxidants that help protect against cancers.

Cardiovascular Disease:  The omega-3 fatty acids in flax seed and the amino acid groups help protect the heart and lower blood pressure.  They act as anti-inflammatories and in normalizing the heartbeat.  It may be good for treating arrhythmia and heart failure.

The lignans in flax seed help to reduce plaque build-up in the arteries by as much as 75%.

Eating flax seed daily may help your cholesterol levels, too.   A French-Canadian study in menopausal women reported a decrease in the small LDL, “bad” cholesterol, particles after the women ate 4 tablespoons of ground flax seed daily for a year.

Diabetes:  The lignans, when taken daily, are also good for regulating blood sugar in those with Type 2 Diabetes.

Inflammation:  Some studies have shown that both the omega-3 and the lignans in flaxseed reduces the inflammation that accompanies many diseases such as Parkinson’s and asthma.  It does this by blocking the release of pro-inflammatory agents.  It also reduces inflammation associated with plaque build-up in the arteries, thus helping to prevent heart attacks and stroke.

Hot flashes:  Flax seed has been found to help reduce hot flashes in menopausal women, according to some studies.  However, a 2011 study by the Mayo Clinic found no difference between the women who took flax seed and the women in the placebo group.  But with all the benefits of flax seed, it certainly wouldn’t hurt for menopausal and perimenopausal women to include it in their diet.  Whether a real or placebo effect if it seems to reduce your hot flashes, then “it is the icing on the cake,” as noted by , WebMD expert and author of the article on that site.

There are some precautions, though, with taking flax seed.  It is very high in fiber.  So it is best to start out slowly, 1-2 tablespoons a day to prevent cramping and a “laxative” effect.  For those who have IBS, irritable bowel syndrome, you may have a  reaction to the fiber in flax seed; extra caution is needed.  It is important to drink plenty of water when taking flax seed and eating flax seed products.

In addition, since the oil in flax seed is highly unsaturated, therefore, highly susceptible to oxidation and rancidity,  it should be stored away from heat and left in seed form; it will stay good for up to a year.  However, the meal and oil keep only for a few months and the oil should be refrigerated.  Many people buy the seeds and grind them in a coffee grinder.  Ground flax seed meal should have a mildly nutty flavor.  If there is any bitterness, it is rancid.  Throw it away.

The lignans contain phytoestrogens.  While they have so far proven to be beneficial, no studies have been done to see the effects of high dosages.

Like so many other foods, beans, cashews and others, flax seed does contain low amounts of cyanide.  The government recommends 2 tablespoons as being safe, while some researchers have used up to 6 tablespoons safely.

For a Fruity Flax Seed Muffin recipe visit this site:  WebMD

More recipes:

 

 

 

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Healthy Living: Proper Food Preparation for Optimal Health Benefits

Posted on September 10, 2011 by Kathy Schultz

A few weeks ago an article appeared in Cleveland’s Plain Dealer that I cut out and saved.  It was written by Julie Deardorff of the Chicago Tribune.  How you fix your food is just as important as what you eat.  I’ve already written about garlic: it is best eaten raw, but whether you eat it raw or cooked, you should chop or crush it and let it stand for 10-15 minutes beforehand to allow the chemical reaction that makes allicin.

I’ve also written about eating a variety of cooked and raw vegetables to get the most benefit.  For example, tomatoes offer more benefit when cooked in order to get the lycopene.  I think most of us know that we don’t want to overcook broccoli; lightly steaming it makes it easier for the body to absorb its carcinogen killers.

But here are a few more:

  • Eggs  Scrambling your eggs activates avidin, a protein that binds to biotin (vitamin B7) and renders it useless.  According to registered dietitian Robert Wildman, “Biotin is an important B vitamin that helps with energy support and thick, lustrous hair.”   Eggs are a perfect source of protein and contain all the nine essential amino acids.  The yolk contains choline, a nutrient considered essential for cardiovascular and brain function as well as the health of cell membranes, as written by Jonny Bowden in The 150 Healthiest Foods on Earth.  How to prepare:  poached or boiled
  • Potatoes  Cooking potatoes and other carbohydrate rich vegetables at high heat like baking or frying releases a carcinogen acrylamide. Acrylamide is formed when sugar and the amino acid asparagine react in high heat. (It is what’s responsible for the brown crispy, tasty bits on roast meat.) French fries and potato chips especially have been found to have high levels of acrylamide.  How to prepare:  Microwaved or boiled whole & unpeeled.  (Acrylamide causes cancer in rats.  The link to human cancers has not been established.)
  • Most vegetables should be lightly cooked, either steamed or stir-fried.  Microwaving, once thought to be easy on vegetables, has been found to destroy most of the nutrients, according to a Portuguese study.  Cook them in the shortest time possible to retain nutrients.  Vegetables should be tender-crisp, not mushy.
  • All steamed vegetables, as found by one study, had higher antioxidant contents than had matching raw vegetables. Effects were variable for boiling and microwaving. Microwaving caused greater antioxidant loss into cooking water than did boiling. Marked losses of antioxidants occurred in microwaved cabbage and spinach. Conclusion: Steaming may be the cooking method of choice to release/conserve antioxidants.

More cooking tips:

  • Do not boil your vegetables.  Boiling destroys as much as 90% of their cancer-fighting antioxidants, according to a British study.  Flavonoids (phytonutrients that prevent cancer and heart disease), and glucosinolates (plant compounds that may help prevent cancer) are also destroyed by boiling.  Zucchini, beans, and carrots retain much higher amounts when cooked in a little water versus being cooked in large amounts of water.
  • Reserve the liquid from cooking vegetables to add to soups, sauces, gravies and stews, thus boosting their nutrition.
  • Cover the cooking pot so that nutrients don’t escape in the steam.
  • Cook vegetables unpeeled and whole as much as possible to retain nutrients.  Many vitamins and minerals are found in the outer leaves, skin, and area just below the skin.
  • Cut vegetables that need a longer cooking time into large pieces.  There will be less surface area to lose nutrients.
  • Cook vegetables as close to eating time as possible.
  • Put a pinch of sea salt in the water.  This causes the cell walls of the vegetables to close and therefore retain the vital nutrients that we desire. This is especially valuable when blanching vegetables.

The five big factors that destroy nutrients are:

  1. High temperatures
  2. Prolonged cooking times
  3. Alkalies such as baking soda and hard water
  4. Soaking vegetables before cooking
  5. Oxygen 

 

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Cardiovascular Health: Fighting Heart Disease With Food as Medicine

Posted on August 30, 2011 by Kathy Schultz

Sunday evening my husband and I watched a CNN report about Dr. Caldwell Esselstyn, Jr., a surgeon here at Cleveland Clinic. He has come into the limelight lately because former President Bill Clinton has been following Dr. Esselstyn’s diet for heart patients.  Dr. Dean Ornish was also interviewed in the program, as he also recommends a vegetarian diet.

Dr. Caldwell Esselstyn, Jr.

Dr. Esselstyn feels we could eradicate heart disease by following a plant-based diet.  In the program the story followed a woman who had had a heart attack, a type that generally kills people.  For them there are no second chances.  However, she survived this attack.  Her doctor recommended bypass surgery, but she chose a different path.  She chose to be treated by Dr. Esselstyn and follow his diet.

Dr. Esselstyn has had some amazing results with his vegan diet.  The diet not only prevents heart attacks, but as in the case of this woman, it also reversed the plaque build- up in her arteries.  She no longer needed the surgery and is doing well.  Former President Clinton has also done well on the diet, losing 25 pounds and is very fit, according to the CNN report.

Dr. Esselstyn’s diet challenges all that we have learned about healthy eating.  This diet completely eliminates meat, fish, poultry, dairy and fat–not even olive oil is allowed in the diet.  No nuts, avocados, no coconut–nothing that contains fat.

What can you eat?

  1.  All fruits and vegetables, except avocado
  2.  Whole grains and items made from them, like breads and pastas
  3. Legumes–beans, peas and lentils of all varieties.

It sounds pretty restrictive.  However, people who follow this diet have no plaque and have cholesterol levels below 150!

“If you eat to save your heart, you eat to save yourself from other diseases of nutritional extravagance: from strokes, hypertension, obesity, osteoporosis, adult-onset diabetes, and possibly senile mental impairment, as well. You gain protection from a host of other ailments that have been linked to dietary factors, including impotence and cancers of the breast, prostate, colon, rectum, uterus, and ovaries. And if you are eating for good health in this way, here’s a side benefit you might not have expected: for the rest of your life, you will never again have to count calories or worry about your weight.”

From Dr. Esselstyn’s book, Prevent and Reverse Heart Disease 

I am not a vegan myself, but after seeing this report, I’m certainly taking an even closer look at becoming one.  From other reports I have seen on the Internet and on television, I’ve gleaned that U.S. dietary recommendations are influenced by the dairy, beef, chicken, pork, etc., industries in this country.  Traditionally, people in this country also tend to look to the drug companies and to surgeons for a fix for their heart problems.  What if we didn’t have to go to all that expense, discomfort and lost days at work?

I feel, too, that for those of you with coronary artery disease, who have had a heart attack and have been told there is not much anyone can do for you, this is something worth taking a look at, in fact, crucial to your health.  This program has helped nearly 90% of the people who have gone on it.

For others, like me who have high cholesterol and high blood pressure and heart disease runs in the family,  I certainly think this approach to treating heart disease is well worth considering.  If I can prevent having a heart attack, I’m willing to make changes, even dratic changes, especially since I am now aging.

I have a dear friend who some months ago was diagnosed with prostrate cancer.  Instead of accepting tradional therapies and treatments, he researched alternative methods.  For several months now, he has been on a vegan diet and takes supplements that support the immune system and balance the acidity in his body.  Amazingly, his PSA’s have come down to almost normal.  It seems, then, that eating a plant-based diet has numerous benefits and healing power.

Read an excerpt from Dr. Esselstyn’s book, Prevent and Reverse Heart Disease, by clicking on the title in this sentence.

P.S. I’d just like to add that taking nutritional supplements does not make up for a poor diet.  While I do promote them, they are in addition to a healthy diet and lifestyle.

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Healthy Skin: Our Aging Skin–How to Care for It

Posted on August 27, 2011 by Kathy Schultz

Okay, now that we are getting older we certainly don’t want to look older.  Yet, it seems like every day we find another wrinkle or worse, a deep furrow. Is there anything that can be done to help our aging skin?

What causes the skin to age?  Basically there are two things–our genetics and external influences.  Things like too much sun exposure, smoking, and gravity .  Excess sun exposure breaks down collagen and attacks the elastin, the protein in connective tissue that allows it to spring back to its original position after being pinched or poked.  Before we knew better, one of my grandmother’s friends spent most of the summer tanning as much as she could.   Do you remember when we used to put on Baby Oil to attract the sun’s rays and give us that nice golden brown?  Well, after years of lying in the sun, her skin became leathery.  As she aged, it just looked worse.  That is what the sun can do to your face–give you a leathery mask.

Second to sun exposure smoking too causes wrinkles not just on your face, but on other parts of your body, like your upper arms.  According to the Mayo Clinic,

  ”The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin. With less blood flow, your skin doesn’t get as much oxygen and important nutrients, such as vitamin A.  Many of the over 4,000 chemicals in tobacco smoke also damage collagen and elastin, which are fibers that give your skin its strength and elasticity.  As a result, skin begins to sag and wrinkle prematurely because of smoking.”

Even the facial expressions you make, pursing your lips when you inhale and squinting your eyes to keep the smoke out of them, may contribute to wrinkles. It also depletes Vitamin C in your body.

And gravity?  Gravity is constantly pulling down on our bodies.  As our skin’s elasticity declines and becomes thinner,  gravity elongates our ears, causes the tip of our nose to droop, eyelids to fall, jowls to form, necks to drop and upper lip to thin out.  I inherited some good smooth skin genes, but the sagging jawline, droopy eyes and jowls tell the world I am not young anymore.

So how do we take care of our aging skin?  Are there things we can do short of plastic surgery?  YES! Good news, isn’t it?  We don’t have to accept everything aging is doing to us!  Fight back.

  1. First of all, wear a sunscreen.  But don’t be completely afraid to go out in the sun.  The sun can have a healing effect on the skin.  Some physicians are recommending spending 20 minutes a day in the sun.  Believe it or not, sunlight can increase blood circulation, improve digestion, increase metabolism, stabilize blood sugar, convert cholesterol in the skin to Vitamin D,and for some people, improve mood.  The key here is moderation, just 15-20 minutes a day give you these benefits.  Cover up with a good sunscreen if you will be spending more time than that in the sun.
  2. Quit smoking.  Not only does it damage your skin, but exposure to cigarette smoke impairs your health.
  3. Drink plenty of water, 4-6 glasses a day.  It helps to keep your skin, which is your body’s largest organ, hydrated.
  4. Eat a healthy diet.  We’ve heard the old cliche, “you are what you eat.”  If you put a lot of junk into your body, it will show on your skin.  For example, consuming too much alcohol causes broken capillaries, aggravates acne rosacea, depletes the body of Vitamin A and can lead to a condition called telangiectasias or chronic dilation of the capillaries and a permanent flush on the face.
  5. Exercise is good for your skin because it tones your muscles and gets your blood flowing.
  6. Get a good night’s sleep.  Lack of it can give you dark circles and bags under your eyes.
  7. There are skin products today that can help hydrate your skin and supply it with nutrients.

 Nutrient based, pH balanced, clinically proven and hypoalergenic.  It is formulated without parabens, sodium lauryl sulfate or sodium laureth sulfate, propylene glycol, animal products or by products, mineral oils or petroleum, FD&C or D&C dyes, or Phthalates.  The first time you use it your skin feels so silky and hydrated.  After 28 days there is a 665% increase in skin firmness, a 421% reduction in the appearance of wrinkles and 88% reduction in the appearance of fine lines.   It’s a three step process morning and night that takes only 3 minutes.  And it is guaranteed to work or your money back!  Guaranteed.  Click the Enfuselle photo for more information.

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