Essentials For Health

For over 2000 years a thorny shrub called hawthorn has been growing in wooded areas around the world.  Here in the United States, as far back as the early 1800’s American doctors were using this plant to treat a variety of heart related problems.  Today the leaves, flowers, and berries are being used to treat mild to moderate heart disease.

Two of the main active components in hawthorn are the antioxidants Oligomeric Procyandins (OPC) and Quercetin.  Antioxidants are substances that destroy free radicals, or compounds which can damage cell membranes and tamper with DNA.  These OPC’s may help dilate vessels and improve blood blow, in turn;  strengthen the integrity of the vessels.

European studies have shown that this plant increases blood flow to the heart and brain, protects the heart from irregular beats, enhances the strength of the heart’s contractions, and mildly lowers blood pressure.  In a German clinical trial with 78 patients with congestive heart failure, hawthorn flowers and leaves increased heart working capacity, lowered blood pressure and improved fatigue and endurance while relieving difficulty breathing (Schmidt, et. at. 1994).  Another German trail with 18 healthy patients found that hawthorn lowered heart rate and blood pressure during exercise and maintained resting heart rate while elevations were noted in the control group (Hellenbrecht, et. al. 1990).

When taken to decrease symptoms of heart failure its recommended to take 160-900 mg/day for at least 6 weeks, standardized to 2-3% flavonoids or 18-20% OPC’S.  Hawthorn  in considered a safe herb, side effects are rare, but like many herbs it’s best to consult with your health care provider before using.

How many of us walk through the supermarket and look blindly past the avocado’s?  What are these strange looking vegetables?  Or, are they a fruit?  Ironically, a avocado is considered a large berry with a seed.  Many people think of it as a vegetable when actually it’s a fruit.  The avocado comes from a tree native to the Caribbean and Central/South America.  Although there are several variety’s of avocado, one type that is quite popular that originates primarily out of Mexico is the haas variety.  This variety is pear shaped and blackish when ripe.  Interestingly, an average avocado tree produces about 1200 avocado’s annually.  This fruit is regarded as climatic, meaning it matures on the tree but ripens off the tree.

The avocado is very popular in vegetarian cuisine, due to its meaty consistency.  It’s usually seen as a substitute for meat  on sandwiches and salads because of its high fat content.  The fruit itself is actually creamy and smooth yetdistinctly flavored.  Many people may be familiar with guacamole, this avocado spread is popular on bread servred with salt and peppper.  William Jarosh, RD of C & J Nutrition states, “Avocados are versatile- you can substitiute a avocado for mayonnaise or use as a garnish on soups.  Avocados are also a great source of healthy fat, and one of the few fruits that also contain fiber.”  The average avocado contains about 600 calories and 14.5 grams of fat.  This fat content number is high, but nearly two-thirds of the fat is the health promoting monounsaturated fat.  This amazing fruit has 60% more potassium than bananas, and a great source of B vitamins, plus both vitamins E and K.

Research out of Ohio State has shown that haas avocado’s kill or stop the pre-cancerous cells that lead to oral cancer.  Steven M D’Ambrossio, lead author and member of the molecular carcinogenis and chemo prevention center states, “As far as we know, this is the first study of avocado’s and oral cancer.”

Next time your walking down the produce isle and a avocado pops into your view, think twice about buying one and use your own opinion and see what you think.

The value of a coconut seems to grow more and more every year.  It was only a few short years ago that coconut oil became popular and now another component of coconut is flying off store shelves.  When the first person came in and asked about coconut water (a year or so ago), I sort of brushed it off and thought nothing of it.  Recently, coconut water has been a very popular product and has become a trend setter for the immediate future. 

Although coconut water is new to the United States, people from all over the world have been drinking this beverage for generations.  In Brazil, the green coconut (not the popular brown) is the second best selling juice, right after orange juice.  The average age of the green coconut can’t exceed seven months as after this period the clear liquid then starts turning into the white meat consistency that many of us may be familiar with.  Coconut water contains more electrolytes than leading sports drinks and 15 times the potassium.  Potassium keeps your body hydrated properly and prevents cramping.

Coconut water contains a ingredient called Lauric Acic which has anti-fungal, anti-bacterial and anti-viral properties that protect the body against various infections and boost the immune system.  Other regular consumption benefits include boosted metabolism, reduced stress, and nervous and emotional imbalances.  In some developing countries where saline solution is unavailable, intravenous hydration is used using coconut water.  Coconut water is similar in composition to our own blood plasma.  One thing to note is coconut water is not coconut milk, as the water is part of the immature coconut.  Coconut water can be found in many health food stores all over the country (U.S.)

Considering a large portion of doctors visits are digestive related this seemed like a good time to focus of IBS (Irritable Bowel Syndrome) and the impact peppermint oil can have on it.  IBS is characterized by cramping pain, gassiness, bloating, and alterations  in bowel movements.  Movements can be irregular and alternate between diarrhea and constipation.  The pain from IBS can be disabling and severely alter one’s quality of life.  In the industrialized countries of the world up to 20% of the general population could be characterized as having IBS. 

For thousand of years cultures have used peppermint for a variety of reasons.  Ancient Greeks and Romans used peppermint at their feasts and adorned their tables with its sprays, and ancient cooks flavored both their sauces and their wine with its essence.  It wasn’t until 1750,  in England that peppermint oil was grown commercially.  In 1846, growers in the U.S. began distilling this oil and today the U.S. produces 75% of the world’s peppermint oil.   When the oil is distilled out of the plant, peppermint oil has been shown to relax, and calm the intestinal smooth muscle. 

In Great Britain, peppermint oil is currently being prescribed for IBS by physicians.  In several studies done by the American Journal of Gastroenterology the research has shown that peppermint oil is superior to a placebo in improvement of symptoms of IBS.  In 2007, Italian investigators reported that 75% of patients in their study who took peppermint oil for four weeks had a major reduction in IBS, compared to 38% of those who took a placebo.   Because of rapid oral absorption,  enteric coated peppermint oil is recommended so absorption occurs in the intestines rather than the stomach.  In the enteric coated form, the recommended dose would be 0.6 ml/day.

Millions on Americans deal with sinus problems on a daily basis.  Nasal congestion can lead to horrible headaches, facial pain, and clogged nasal passages.  Like many natural solutions we look toward India for the answers.  For over hundreds if not thousands of years cultures in this area of the world used a small pot called a neti pot to assist in nasal clearing, this special device was shapped like a small watering pot and used to irrigate nasal passages.  Typically a spout is on one end and usually a handle on the other end of this pot.  If one has ever seen a Genni lamp, this would be a good visual aid.  These pots are usually made from clay, glass, metal, plastic or ceramic.  Neti pots have been used for centuries, but it’s only been recently that The Oprah Winfrey Show brought light to this ancient nasal cleaner. 

Typically, to use a neti pot you’d mix 16 ounces of lukewarm water with 1 teaspoon of a solution.  In many cases salt is used (minus the iodine).  Once you’ve filled the neti pot, tilt your head over the sink at about a 45 degree angle.  Place the spout into your top nostril, and gently pour the solution into that nostril.

The fluid will flow through your nasal cavity and into the other nostril.  If the fluid runs down you throat, just spit it out.  After the neti pot is emptied, blow your nose to get rid of any remaining liquid, then repeat the process on the other side.

According to Dr. David Rabage, MD who’s the assistant professor at the University of Wisconsin School of Medicine and Public Health, “The basic explanation of how the neti pot works is that it thins the mucus to help flush it out of the nasal passages.”  Dr. Rabage is the leading researcher on nasal irrigation.  He also states, ” The tiny, hair-like structures called cilia that line the inside of the nasal cavities work by moving in a wave like fashion back and forth to push mucus either to the back of the throat where it can be swallowed, or to the nose to be blown out.” 

In studies, people with very severe sinus problems found relief from using the neti pot daily, but three times a week was often enough to subside symptoms.  Research has also found neti pots to be safe, with only 10% of regular users experiencing mild side effects such as nasal irritation and stinging.  Neti pots can be purchased for around $20 at your local health food store.

When entering many health food store’s today it’s hard not to find a gluten free section.  Unfortunately many people have no idea what gluten is, so I thought this would be a great time to clear things up.  Gluten is a protein found in wheat, rye, and barley. Most people in this country can eat a piece of bread or have a slice of pizza with little concern, however; for one out of 133 Americans who suffer from Celiac Disease life if much different.   Celiac Disease is a disease in which someone lacks the ability to digest gluten.

After all the starch is removed from a cereal grain, a sticky protein remains called gluten.  Around this protein is a  enzyme resistant molecule that is undigestable for many individuals.  With lack of proper digestion this protein creates a whole host of digestive problems.  Diarrhea, abdominal cramping, and malabsorption are just a few of the symptoms. 

Along the small intestine are hundreds if not thousands of microscopic finger-like projections called villi.  These villi are important because they help us absorb nutrients in the body.  With someone with a gluten intolerence these villi get destroyed.

If you suspect gluten intolerance (Celiac Disease) a simple blood test should help you determine if gluten is truly a culprit.

How many times have you seen commercials for the widely marketed Chia Pet?  Chia is often considered a super seed as it’s rich in essential fatty acids.  Currently chai has the highest concentration of Omega 3’s amongst all plant based sources.  Ironically the Omega 3 levels of chia are close to three times higher than flaxseed oil. 

Going back 3000 years ago to Central America, the Aztecs considered chai to be one of their four main foods.  According to the Mayans, the word chai means strength.  Unfortunatel, over the last few century’s chai was almost taken to extinction due to cultural and religious concerns.  In the 1990’s the plant made a strong comeback and became readily available for food, seed oil and other applications.

According to Wes Crain Vice President of Navitas Natural, “Unlike chai seed, flax is more susceptible to rancidity and it does not breakdown easily in the digestive tract.”  “Chia absorbs water and can help aid in hydrating the body.”  Chai also helps slow the body from converting carbohydrate calories  into simple sugars, which is a good future for diabetics.” 

Chai is also naturally high in dietary fiber, antioxidants, calcium, protein, amino acids, as well as vitamins and minerals.

Tumeric has been used in ancient Indian medicine for over 2500 years.  In traditional Indian cuisine, the yellow powder inside the stem has been used as a spice. This cousin of the ginger plant is referred by many as ”Solid Gold” because of its deep yellow-gold colors and its healing capacity.  This deep yellow color comes from a group of medicinal substances called curcumin.

The active ingredient called curcumin has six fundamental healing properties: anti-inflammatory, antioxidant, anti-viral, anti-bacterial, anti-fungal and anti-cancer.  Several double-blind studies have shown that curcumin is as effective as the drug Phenylbutazone in reducing arthritic pain, swelling, and inflammation.  Many ailments involve inflammation and pain, so a list of disorders would be large.

Tumeric/Curcumin acts as a potent antioxidant by protecting against free radical attack from food toxins, water, air and the basic living environment.  Internally, curcumin helps block production of certain free radicals including superoxide.  Maybe the most critical value of curcumin is its capacity to quench the oxidative damage to DNA.  This will hopefully inhibit the binding of toxins to DNA and secure all genetic material.

With over a dozen clinical trials backing tumeric/curcumin, there appears to be real promise underway for some strong health benefits, the recommended dose is 1000-4000 mg/day.  

As soon as the summer months start to peak I also know it’s time for some fresh blueberries.  I can’t think of many other foods which are as tantalizing as blueberries.

Anytime a fruit or vegetable exhibits strong colors usually this is a strong indication of high antioxidant concentration.  Antioxidants in a simple definition are a group of vitamins, minerals, and enzymes that act to fight free radicals or the body’s bad guys which create pain, inflammation and disease.  According to the USDA Center For Aging, blueberries have the highest antioxidant score of the top 25 fruits consumed in North America.

The antioxidant activity is concentrated in the blue skins of the blueberries.  In the skin is a phytochemical called anthocyanin, this chemical helps to neutralize the harmful effects of free radicals. 

In a recent study done by Tufts University, research has shown that the antioxidants in blueberries can reverse age related declines in brain function.  Also at the University of Cincinnati, Dr. Robert Krikorian found in studies that elderly people with memory loss given blueberry juice twice a day (up to 12 oz. for 12 weeks) showed improvement in memory, recall and other aspects of cognition. 

 I think mental decline is certainly one of the biggest fears of any human being, but with news of blueberry protection we may see some light at the end of the tunnel for those associated with mental decline.

Going blind is a horrible thought for those of us born with normal vision, but vision impairment is a consequence of age.  Unfortunately as the population reaches 85, a whopping 15% of the population will suffer from macular degeneration (MD).  The eyes are a vital organ, and with help from a select number of foods our eyes will hopefully remain unharmed. 

Lutein is considered a carotenoid which is a cousin of beta carotene.  There are in total 600 types of carotenoids, however; only 60 of them are absorbed by the blood and only two are concentrated in the macula portion of the eye.  The macula is the small region of the retina responsible for central vision.  Lutein is naturally found in spinach, kale, oranges, and mango’s.  Although some lutein is found in other areas of the eye, the majority is found in the macula.

Lutein protects the macula by filtering out dangerous blue light.  Lutein act as a powerful antioxidant and reduces free radical damage to the eye.  According to James Elliot, Phd “There has been substantial scientific research linking the benefits of the dietary carotenoid lutein.”  Also in 2007 a 6 year study done by the National Eye Institute in Maryland found that lutein protects against blindness.

Lutein has been proven to be a safe supplement used to protect our eyes from Macular Degeneration.  Currently the recommended daily allowance for positive effects is 6-10 mg/day.