Antioxidants: What are they and why do we need to care?

There is no escaping the buzz about antioxidants. 

Antioxidants are featured in magazines, on the Internet and on television. But what are they? What do they do? Why do we need them? Which ones should a person take, if any? 

What is Oxidation?

First, we have to understand what oxidation and free radical damage means before we can appreciate the role anti-oxidants play. A growing body of research shows that oxidation and free radical damage to our tissues plays a major role in aging and inflammation leading to various illnesses such as cardiovascular disease, autoimmune disorders and cancer. It is vital, however, to understand that oxidation is not entirely evil.

Oxidative reactions are necessary within our bodies to fight off bacteria and other foreign invaders and are part of the natural inflammatory reaction secondary to injuries. For example, when you get a cut in your skin, it is oxidation that causes the old, damaged cells to die and new fresh cells to grow. Yet, in an uncontrolled situation, oxidation can cause damage to healthy cell membranes and other molecules, including those that make up the DNA of our genes. 

What Does That Damage Mean for You?

• It means that messaging systems won’t work as well (i.e., the cell-to-cell communication may not work very well and the cells involved may no longer “listen” to the rest of the body’s instructions). This can cause a cell to become cancerous.
• It could mean that cell membranes are damaged to an extent that makes it easier for plaque to stick to the blood vessel wall.
• It could also lead to something as simple as that stubborn cellulite and the breakdown of healthy collagen leading to wrinkles and those pesky dimples that start showing up as we age.

I am simplifying, but you get the picture, unhealthy molecules lead to unhealthy cells that develop into bigger and bigger problems.

When Does Oxidation Occur?

Oxidation occurs when a molecule become ‘unstable’ and, in turn, robs another of electrons in order to repair itself. Stable molecules usually have electrons in pairs of two. But exposure to pollution, cigarette smoke, excessive sun exposure, fried and barbecued food, and rancid fats and oils start a domino effect of electron stealing. 

Plinko

A great way to illustrate is using the example of Plinko, a game from the TV show: The Price is Right. As the chip, or electron, slides down the board it bounces from peg to peg (the molecules) causing damage as it goes. Under controlled conditions, like how our cells make energy for us to work, this is a good thing. Electrons are moved from low-energy molecules to high-energy molecules to give us the energy to make the building blocks for our bodies. However, when this reaction is out of control, as it can get to be in cell membranes, there is no money at the bottom of the Plinko board. Instead, when the electron finally lands somewhere, damaged molecules (the pegs) are left in its wake.

Antioxidants Stop Oxidative Damage

Antioxidants are just what the name states. They act to stop oxidative damage, they effectively swoop in, find free radicals or damaged molecules and donate one of their electrons to plug the hole or pick up an extra electron to create stable molecules. Lucky for us, anti-oxidant molecules are stable with that extra electron and don’t need to steal electrons in order to be stable. They do, however, have to be recycled. This is why we need multiple sources and types of antioxidants. For example, vitamin C and vitamin E work together. The vitamin C stops a free radical in its tracks and then vitamin E recycles the vitamin C so it can do the job again. We see this relationship between antioxidants over and over in nature and throughout our bodies. This is why we should be getting our antioxidants from multiple sources.

Antioxidants in Our Food

The best sources of antioxidants are our food. A diet rich in colorful fruits and vegetables including broccoli, kale, carrots, tomatoes, sweet potatoes, winter squashes, grapes and berries, especially blackberries and blueberries can supply many different types of antioxidants. These plants contain numerous flavonoids (Many of the flavonoids makeup the purple, blue, red, and yellow colors of the plant kingdom.), vitamins C and E, carotenoids, and selenium as well as other minerals that assist our antioxidant systems within the body. By eating a healthy diet we are consuming a variety of antioxidants, each of which acts in concert with the others. 

Antioxidants in Supplements

If you are not always getting a good mix of fruits and vegetables (approximately 1/2 - 2/3 of your daily intake of food), then supplementation would be of benefit. When supplementing, consider a formula with a mix of various vitamin and mineral antioxidants, like A, C, E, carotenes, zinc and selenium. 

I highly suggest including supplement formulas that have extracts of plant-based antioxidants such as green tea polyphenols, curcumin from turmeric (the Indian spice), grape seed and blueberry extracts, resveratrol (the beneficial antioxidant in red wine), and carotenes especially lutien and lycopene. Commonly, a good “greens powder” can provide much of these compounds.

Antioxidants Reduce the Inflammatory and Radical Breakdown of Our Bodies

Oxidation is a part of life, that can be very useful, but also damaging to the system as a whole. We would all benefit from adding more colorful foods to our plates at breakfast, lunch and dinner. In addition, we will find the use of supplemental resveratrol, curcumin and other antioxidant vitamins helpful in balancing out our diets and keeping us looking younger while reducing the inflammatory and “radical” breakdown of our bodies.

Our Most Popular Antioxidants - available at TheDispensaryOnline.com

Planti-Oxidants
Potent plant-based flavonoid antioxidants with flavonoid-phytosome complexes for superior absorption.

Phyto Antioxidants
High potency plant sourced anti-oxidants.

Antioxidant Caps
A blend of antioxidants that work synergistically to protect against free radicals.

There's More to Learn About Antioxidants

Free Radicals and Antioxidants Explained - BBC (youtube)

Antioxidants, Free Radicals and Oxidative Stress (youtube)

Antioxidant Tip - Green Tea (youtube)

Inflammation is at the Causative Heart of Almost All Cancers

Strawberries: Frontline Fighters in the Battle Against Free Radicals

Holiday Eating in Ten Easy Steps

Holiday Eating -- it's hard!

It’s that time of year again: the holidays, the shopping, the snow, the food…oh, the food!  Cookies and Party Mix start showing up at the office.  There are parties most weekends.  There’s stuffing and turkey and ham and so many other delights.  What do we do to stay healthy and lean?

For years now I've been coaching my patients (and myself) on how to make it through the holiday eating season.

Holiday Eating in Ten Easy Steps is my holiday gift to our readers who work hard all year to keep their bodies in the best shape they can -- and need practical tools for maintaining their weight (and sanity) through the holiday season.  

1. Don't Try to Lose Weight.

Be realistic. Did you know on average, most people gain 5-7 pounds during the holiday season?  It is unlikely you are going to lose a lot of weight during the holidays, so please don't try to lose weight. I tell my patients if they make it through the holidays without gaining weight, they have succeeded. 

Make it your holiday goal to maintain your current weight.  A goal to not gain weight is far better than the stress and guilt associated with failure. Losing weight can start in the New Year!

2. Plan Ahead.

Before going to a party have a healthy snack.  Going to a party on an empty stomach is a good way to lose all self-discipline.  Have a protein shake, almonds, or some other high-protein snack before you go so your blood sugar is up and your decision-making skills are intact.  If you make good decisions, your scale will be your friend in the morning.

3. Contribute Healthy Options.

Holiday Pot Luck?  Offer to bring the vegetable tray.  Load it up with fresh vegetables, fruit and antipasto offerings such as artichoke hearts, pickled asparagus and the like.  Use low-fat dips like low-fat ranch or sour cream dip.  Even better -- bring the yogurt dip or hummus (scroll down for Dr. Mona's Party Recipes). 

Offer to bring the dessert.  A fruit tart, cobbler or even baked apples (recipe below) will provide delicious low calorie desserts with added health benefits such as antioxidants and fiber.

4. Small Portions.

Budget your decadence.  Realistically, no matter which way you turn, you will be confronted with beautifully decorated, delightfully decadent fats, carbohydrates, sugars, and processed foods.  Keep your portions small.  Don't load up your plate.  Instead of trying to keep track of what you're not eating, keep track of what you’re eating and savor it slowly. You will not die if you don’t try everything on the table, although it may seem like it at the time. 

5. Pick Two Out of Three.

Pick two out of three: appetizers, dessert, and alcohol. What???  Which two are your favorites?  Pick two of the three skipping the other to reduce your caloric intake.  How about one or two cocktails and a scrumptious dessert?  How about cheese and crackers with wine, then skip the dessert.  The idea is to limit your consumption without missing the fun.

6. Move the Party out of the Kitchen.

We've all watched as the party gravitates to the kitchen or the buffet table. Avoid the kitchen whenever possible.  Mingling by the food is flirting with temptation. Flirting with temptation means extra calories that may make you sorry when you get on the scale tomorrow. 

7. Your Refrigerator is Already Full.

I tell my patients one of the easiest ways to put on weight during the holidays is taking home the leftovers.  Yes, it was a great meal, but it doesn't mean you have to eat it tomorrow.  It is not smart, practical, or healthy to eat it tomorrow.    Store the tastes in your memory and go home empty handed -- unless you're carrying the veggie platter which you brought!! 

Don’t bring home the stuffing, the last of the pumpkin pie, or the rest of the casserole.  Do yourself a favor and leave while you still have a chance! If you’re the hostess, send your guests home with all the leftovers; be ready with re-usable dishes so there are no excuses. 

8. Maybe Skip Your Workout but Don't Skip Your Exercise!

Start a new tradition and go for a walk after your holiday dinner.  Power-walk the mall when shopping for gifts.  Try parking farther away from a store entrance or shop downtown to facilitate more walking.  Go cross-country skiing, snowboarding or sledding with the kids.  Make dancing a part of your parties so you can burn off that cheesecake. Have fun and move a lot!

You'll find with a little exercise, your whole family will be in a better mood.

9. Keep a Food Journal.

Research has shown time and again, people who journal lose and keep weight off better than those who do not.  We are human; we are great at forgetting our faults.  Journaling what you eat and how much you eat keeps you accountable to yourself -- and helps you make better decisions about tonight’s lunch or dinner because of the party last night.

10. Enjoy the Holidays.

Everything in moderation.  If this is the only time of year you see Grandma’s pecan pie or Aunt Mabel’s fudge, then enjoy some.  Portion control is your choice.  Enjoy those favorites and re-gift the box of chocolates you received from a co-worker.  Just make sure they don’t know the person!

We have to give ourselves some slack.  Guilt over eating too much and the stress of the holidays does not assist in weight management, let alone weight loss.  If you are going to beat yourself up over a cookie or two, it is probably as detrimental to your health as the cookies.  Always be kind to yourself and allow for some slips.

**

I hope these tips help make your holiday season more fun and stress-free.  Below are some of my favorite dip recipes and a healthy baked apple dessert.

Dr. Mona’s Homemade Hummus
2- 15 oz. cans of organic, low-sodium Garbanzo beans or 4 cups of fresh-cooked garbanzos
1 cup of water
2 cloves crushed garlic
½ tsp. sea salt
¼ tsp. cayenne (optional)
¾ cup Sesame Tahini (Joyva brand is my favorite, but they don’t pay me to advertise)
¼ - ½ cup lemon juice
¼ cup chopped parsley
½ tsp paprika
¼ cup Extra Virgin Olive oil

In a food processor, blend the garbanzo beans with a ½ cup of the water (hold the rest) until smooth.  When smooth, add the garlic, salt and cayenne and continue blending to mix.  Add the lemon juice and tahini while food processor continues to blend.  Use the remainder of the water to achieve the desired consistency by adding a little at a time.  If it gets too thin you can add more tahini to thicken.  I prefer it thick for a stand-alone dish, or a little thinner as a dip, but never runny.

Scrape out of processor into a 9 x 9, or similar size dish.  Sprinkle paprika on top as desired, then sprinkle chopped parsley on top as garnish.  Lastly, drizzle olive oil over it for a festive and nutritious dip or meal.

Dr. Mona’s Mom’s Leban bi-Khiar (Middle-Eastern version of Greek Tzatziki, a yogurt/cucumber dip)

1-quart organic, low-fat PLAIN yogurt
1 cup English cucumber, peeled and diced
½ tsp sea salt
2 cloves crushed garlic
¼ cup dried spearmint (could use fresh, but double and chop very finely)

Pour yogurt into a bowl and stir in cucumber, salt and garlic.  Then take dried spearmint and rub between hands (to a coarse powder) then add to yogurt mixture. This dip tastes great right away, but it is even better 4-5 hours later when the garlic and mint have fully infused the yogurt…

Grandpa Phil’s Baked Apples
5 Golden Delicious or McIntosh Apples
½ cup pitted and chopped dates
½ cup chopped pecans or walnuts
¼ cup dried cranberries
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp orange or lemon zest
5 pats of organic unsalted butter, or soy margarine
½ to 1 cup of water
½ cup pure maple syrup

Pre-heat oven to 375 degrees.  Wash apples and with a knife carefully core out center of the apples from the stem-end so that bottoms are still intact.  Also peel the outside 1/3 of the way down and place in a 9x9 glass-baking dish.  In another bowl mix the dates, nuts, cranberries, cinnamon, nutmeg and zest.  Pack apples with fruit and nut mixture, place a pat of butter on top of each apple and put enough water in baking dish to have ½ inch water bath around apples.

Place apples in the oven at 375 degrees, for 1 hour or until soft, occasionally basting with water bath.  Remove from oven and plate while warm, drizzle with maple syrup and enjoy.

Below we've listed some supplements on our site that you may want to investigate further.

• Thyrocsin
• Forti Flax Powder

Seasonal Affective Disorder and Six Tips to Beat the Winter Blues

Darkness Falls

Fall and winter bring holidays, hot cider, fires and skiing. They also bring darkness that, for some, can be unbearable. Feelings of low energy, fatigue and loss of motivation are common to many people. But for others, it can progress into a near debilitating condition called Seasonal Affective Disorder (SAD).

Why is winter so hard?

With the advent of electricity, our modern lives no longer follow the rising and setting of the sun as they did in earlier, simpler times.  Historically, with shorter days, our activities were fewer in the winter.   In the 21st Century, our “days” can go on all night thanks to electricity and our busy schedules.  The change in rhythm from the natural rhythm of day and night with seasonal changes is new to our bodies in the scheme of biology, having only been an option for the last few hundred years.

According to many cultures winter is a time to rest, to become insular and not exert oneself.  In the Ayurvedic tradition (East Indian), it is the time of Kapha. In Traditional Chinese Medicine, it is the time of Yin.  In both, it is the time to repair the body, rest, take comfort, stay warm and relax.  Just as a bear would hibernate, we need to slow down and take a break.

Rarely do we find that an easy option.  The holidays, work, and school pre-occupy our time. These activities don’t stop and nor do we just because the day is shorter.  The cold weather also takes its toll on our immune system as the low light depletes our vitamin D stores and increases our melatonin levels making us more tired and susceptible to influenza viruses and respiratory illnesses.  With the shorter days, there are literally not enough hours in the day to get everything done.  

What is SAD?

The medical diagnosis of Seasonal Affective Disorder was first formalized in 1984 as research proved the ‘winter blues’ were more than just blues in some individuals.  It is a biologic change in mood that begins in the winter and clears on its own in summer months only to return again the next year.  The onset of fall and winter bring with them an increased desire for sleep, a sense of hopelessness, lack of motivation, food cravings (primarily for carbohydrates and sugar), social withdrawal, weight gain and difficulty concentrating.  Occasionally these symptoms and others, like insomnia and anxiety, can happen in the spring and summer and form another type of SAD, but are beyond the scope of this article.

The diagnosis of SAD is made after an individual has been evaluated by a licensed health care practitioner who has ruled out other causes of depression such as hypothyroidism, major depressive disorder or the more common symptoms of low energy commonly associated with winter.  SAD is the clear onset of depressive symptoms at a predictable time each year for two or more consecutive years that resolves, leaving no depressive symptoms in other seasons.

What causes SAD?

While no one knows for certain why some individuals experience SAD and the major depressive symptoms that occur with it, we do believe it is an interplay of genetics, age, mental health, and your body’s individual chemical makeup. We have many different chemicals in our body that work in response to light and are affected by the change in seasons. Emerging research suggests SAD to be associated with low vitamin D levels due to less sun exposure and production of vitamin D.

Two hormones, serotonin and melatonin primarily control our circadian rhythm or sleep-wake cycle.  Serotonin is produced in the gastrointestinal tract and the brain. Its job is to make us “feel good.”  A drop in light causes reduced production of this neurotransmitter causing some people to feel depressed.  In addition, melatonin, responsible for making us fall asleep at night, is produced by the lack of light and onset of nightfall.  In the winter we have less sunlight, which may actually increase our melatonin production causing us increased sleepiness and depression.

How can we treat SAD?

One mainstay of therapy and treatment for SAD and the winter blues is light therapy.  There is a growing body of research supporting the use of either bright-light boxes or “dawn simulation” light boxes in the treatment of SAD.  It is important to make sure the light box emits at least 10,000 lux (measure of light) for maximal results.  These boxes come in many forms from tabletop boxes you sit in front of for 20 to 30 minutes a day to head visors you can wear for a specified period of time.  

Dawn simulators are another option for those experiencing SAD or milder winter blues.  These are light boxes designed with a timer to start a “false” sunrise in your bedroom as you wake for your day.  This may be especially helpful in turning off the production of melatonin in the dark winter months.

Beyond light therapy, it is very important to get your Vitamin D levels checked by your health care practitioner to ensure they are adequate.  I recommend levels between 50 and 60 ng/ml to prevent fatigue, boost immunity and improve calcium utilization.  (Our earlier article on Vitamin D should provide supplementary information.)

It may also be important to supplement omega-3 oils in your diet as they have been clearly shown in clinical studies to reduce depression and improve brain function.  Melatonin supplementation can also help regulate sleep-wake cycles and supplementation with 5-hydroxytryptophan (the precursor to serotonin) can be helpful in mitigating SAD and winter fatigue.

You should seek the guidance of a licensed health care professional when treating any form of depression.  A practitioner can help you get the proper nutrition, exercise, supplements, psychotherapy and even pharmaceutical treatment you may require depending on your particular situation.

Winter Food List from: TheDispensaryOnline.com for: a Healthier Happier YOU Western, Chinese and Ayurvedic traditions put an emphasis on root vegetables in the winter.  These complex carbohydrates are full of nutrients; satisfy the comfort food craving without the calories; and increase energy, metabolism and vitality through the winter. Spices: Ginger, Cinnamon, Fennel, Nutmeg, Garlic/onion, Cardamom, Cumin, Coriander, Mints, Parsley, Rosemary, Mustards, Turmeric Winter Fruits: Blue/blackberries, Apples, Pomegranate, Pumpkin Root Vegetables: Winter Squashes, Yams, Turnips, Parsnips, Carrots, Beets Leafy Greens: Kale, Collards, Mustard greens, Broccoli, Chard Desserts: Baked Apples/Pears, Pumpkin/Sweet Potato pies, Carrot cake

Six Tips for a Successful Winter

Below you will find my most useful tips for a happy, healthy winter. Many are free and only require your effort to become a healthier you.

Ensure adequate sleep.Winter is a time for hibernation and restoration.  We can respect that fact while maximizing our productive hours of daylight.  Think about quality sleep… maybe a couple more hours during the winter or just more “down time” in the evening. Turn off the TV and read a book.

Hydration. We forget that indoor heating and staying indoors for months is very drying.  We’re not hot, so we forget to drink water. Our body relies on water for all of its functions, skin health to brain function. Coffee doesn’t count!

Food. Whether it’s western, Chinese or Ayurvedic traditions, all these traditions put an emphasis on root vegetables.  These complex carbohydrates are full of nutrients; satisfy the comfort food craving without the calories; and increase energy, metabolism and vitality through the winter.  (See Winter Food List.)

Exercise.  It is imperative to get your body moving in the winter whether you brave the cold for a walk, ski every weekend or get to the gym. Movement will improve your mood and energy.

Supplementation.
Everyone has varying health concerns and their own individual biochemical makeup. Therefore, consulting your physician about supplements is always recommended. Some basic suggestions for winter include: a good multi-vitamin, a good source of essential fatty acids such as flax or fish oil, Vitamin D, and possibly melatonin or 5-HTP to assist in battling the blues. Below we've listed some supplements on our site that you may want to investigate further.

• BioGenesis SleepFactors
• Thorne Melatonin 1
• Thorne Melatonin 5
• Vital Nutrients Melatonin
• Vitanica SleepBlend
• 5-Hydroxy-Tryptophan
• Omega 3 Fish Oils
• Omega 3 Veg Oils

Light Therapy.  Bulbs need to be in the mid-spectrum (blue/green/yellow). Make sure the harmful UV rays are absent or blocked by a filter.  Therapeutically you need 2500 lux for 2 hours a day or 10,000 lux for 30 minutes a day.  Light boxes are becoming more available and cost-effective. But even simple full-spectrum bulbs in regular lamps may work for milder symptoms.

References: 

1. Lurie, Stephen J.; et al. (November 2006). "Seasonal Affective Disorder". American Family Physician 74 (9): 1521–4.

2.  “Seasonal Affective Disorder” by the Mayo Clinic.

3. Terman, M.; Terman, J.S. (2006). "Controlled Trial of Naturalistic Dawn Simulation and Negative Air Ionization for Seasonal Affective Disorder". American Journal of Psychiatry 163 (12): 2126–2133.

4. "Properly Timed Light, Melatonin Lift Winter Depression by Syncing Rhythms" (Science Update). National Institute of Mental Health. 2006-05-01. Retrieved 2009-08-30.

5. Leppämäki, Sami; Haukka J, Lonnqvist J, Partonen T (2004). "Drop-out and mood improvement: a randomised controlled trial with light exposure and physical exercise". BMC Psychiatry 4 (22): 22.

6. Lansdowne, AT; Provost, SC (1998). "Vitamin D3 enhances mood in healthy subjects during winter.". Psychopharmacology 135 (4): 319–23.

7. Cott, Jerry; Joseph R. Hibbeln (February 2001). "Lack of Seasonal Mood Change in Icelanders" (Letter to the Editor). Am J Psychiatry (American Psychiatric Association) 158 (158): 328

Naturopathic Medicine: The Healing Journey

Healing is a dynamic process, a process that encompasses the whole-person, not isolated parts and systems. The goal of healing is to reestablish health by finding and treating the root cause of discomfort and disease.

Optimal Wellness

When you feel healthy, it is because all parts of you are working together.  Optimal wellness is not just being symptom-free, but becoming everything you can be; physically, mentally and emotionally.  For some individuals it means capturing their good fortune in genetics and training to successfully complete the Iron Man/Woman competition. For others, it means taking what genetics we have and nurturing the best health we can achieve, maximizing our potential selves.

The Naturopathic Way

Naturopathic medicine is a system of healthcare — an art, science, philosophy and practice of diagnosis, treatment and prevention of illness. More important than symptom management which addresses only one part of the health puzzle, Naturopathic medicine addresses the patient's total health, or optimal wellness.

Naturopathic medicine is defined by the principles that underlie and determine its practice rather than by the substances used in its practice. Naturopathic medicine is natural, effective holistic medicine.

The Principles of Naturopathic Medicine

The Healing Power of Nature: The inherent self-organizing and healing process of living systems. Naturopathic medicine recognizes this healing process to be ordered and intelligent. It is the naturopathic physician's role to support, facilitate and augment this process by identifying and removing obstacles to health and recovery, and by supporting the creation of a healthy internal and external environment.

First Do No Harm: Naturopathic physicians utilize methods and medicinal substances that minimize the risk of harmful effects, and apply the least possible force or intervention necessary to diagnose illness and restore health. Whenever possible the suppression of symptoms is avoided as suppression generally interferes with the healing process. However, there are times when a suppressive therapy can save a life.

Doctor As Teacher: The original meaning of the word "doctor" is teacher. A principal objective of naturopathic medicine is to educate the patient and emphasize self-responsibility for health. Naturopathic physicians also recognize and employ the therapeutic potential of the doctor-patient relationship. A vital part of this is spending more time with our patients. We believe an informed patient makes more intelligent decisions about his/her health.

Schooling

Naturopathic physicians (NDs) are licensed healthcare providers who have undergone rigorous professional training at an accredited school of naturopathic medicine. They are trained to provide primary care and/or specialty care. A naturopathic physician’s diagnostic and therapeutic techniques include both modern and traditional. Naturopathic methods incorporate the scientific and empiric, and therapies range from the most fundamental (“nature cure” and “food as medicine”) to conventional treatments.

Infused in this practice is a profound respect for the art of medicine, reverence for the wisdom of nature and application of the latest scientific research, all applied to promote optimal patient outcomes. While other providers may use techniques and treatments similar to those used by naturopaths, only NDs licensed by the state in which they practice are able to use the term “naturopathic” in representing themselves to the public.

Naturopathic physicians undergo training that is similar in structure and scope to that of MDs. Naturopathic medical colleges are four-year graduate schools with rigorous admissions requirements comparable to other medical schools. The Doctor of Naturopathic Medicine (ND) degree is awarded after classroom, clinical and practical study.

Naturopathic physicians are trained in standard medical sciences including anatomy, physiology, biochemistry, microbiology, immunology, clinical and physical diagnosis, pharmacology, cardiology, neurology, radiology, minor surgery, obstetrics, gynecology, embryology, pediatrics, dermatology and physical medicine.

The training also includes extensive study of naturopathic philosophy and therapeutics including clinical nutrition, botanical medicine, homeopathy, physical medicine, hydrotherapy and counseling.

Scope of Practice

Naturopathic physicians are trained to provide primary care and/or specialty care in outpatient settings. NDs see patients with acute and chronic conditions and employ all standard conventional diagnostic tools including physical examination, laboratory tests and imaging. The full range of lab tests and physical exams (including PAP smears) are an essential part of ND training and practice.

NDs may use additional physical and laboratory procedures to assess nutritional status, metabolic function and/or toxic load, while considerable time may also be spent assessing mental, emotional, social and spiritual status to assure that any treatment plan is comprehensive.

NDs use a variety of therapies to promote health and treat disease, including dietetics, clinical nutrition, botanical medicine, physical medicine, naturopathic manipulative therapy, lifestyle counseling, exercise therapy, homeopathy and hydrotherapy. NDs can perform minor office procedures appropriate to a primary care setting, administer vaccinations and prescribe most standard drugs when indicated. Like other primary care doctors, NDs delegate to nurses and medical assistants, and they refer to specialists when appropriate.

NDs in Washington State (where we practice) can write prescriptions and give vaccinations. Most health insurance plans in Washington State (where we practice) cover naturopathic care.

What's in a Name?

Naturopathic Medicine has a long history, with roots going back hundreds of years. However, in terms of accredited schools and licensure, Naturopathic Medicine is a relatively new field.

Naturopaths are licensed by the states in which they practice. Some states do not license Naturopaths. In these states, you may find unlicensed people calling themselves Naturopaths. Although these people may have completed online degree programs, it was not from an accredited school. Be aware: these self-described Naturopaths most likely received little to no medical training.

How do you make sure that your Naturopathic Doctor is licensed?

To find a fully trained Naturopathic doctor in your area visit the American Association of Naturopathic Physicians at Naturopathic.org.

11 Tips for Avoiding Common Migraine Triggers

In order to understand how to avoid headaches we need to understand what causes them and what triggers them. Once we understand what triggers a migraine, our job is to make the necessary lifestyle changes that will help us avoid our triggers.

Migraines

Migraines are a common health issue. An estimated 12% of the American population suffers from migraine headaches, a statistic that is echoed in many parts of the world. Migraines are most commonly found in Caucasian women, though people of all races and ethnicities experience migraine attacks. Their onset is often in the early-to-midlife, and for many women, it starts just after the beginning of puberty or menarche.

In order to understand how to avoid headaches we need to understand what causes them. The causes of migraines are attributed to the interaction of:

• genetics
• brain chemistry
• lifestyle triggers

The current understanding of migraines is that specific genes are related to the hyperactivity of certain neurotransmitters in the nervous system, triggering inflammation and the resultant pain we associate with migraines. Neurotransmitters, like substance P, prostaglandins, and Calcitonin-gene-related-peptide (CGRP), are released from nerve endings in the connective tissue around the brain and face causing swelling and inflammation of the nearby blood vessels. The swelling causes the pulsing, or throbbing, of the blood vessels that we know as a ‘pounding headache’. In migraine sufferers this pain pathway is turned up too high, so that a seemingly small trigger stimulates massive pain signals to the brain.

Lifestyle Triggers

While you may not be able to change your genetics or your brain chemistry, you are able to take charge of your health by avoiding avoid common lifestyle triggers that result in migraines.

Many of the symptoms associated with migraines, and the ways to avoid them, make sense when we look at which nerve is most often the site of this hyperactivity. The trigeminal nerve supplies impulses to the muscles responsible for biting and chewing. More importantly, it is the nerve that picks up sensations like pain and touch from the entire face. The pounding migraine pain -- in the sinuses, behind the eyes, on the temples, making your teeth ache -- is all due to the hyperactivity of the trigeminal nerve.

The nerves from the neck muscles join the trigeminal nerve, explaining the debilitating neck pain that can be present during a migraine.

Some Common Lifestyle Triggers for Migraines

Stress and Sleep Deprivation: The number one trigger for many people is stress, it causes poor sleep, clenching of the jaw and tension in the neck and shoulder muscles. The trigeminal nerve fires at a rapid pace setting up a pattern of hypersensitivity and headache.

Hormone Imbalance: This may be the reason migraines are more common in women. Studies have shown that falling levels of estrogen can trigger migraine onset. This could be why many women experience headaches just before or at the onset of menses when estrogen is lowest in the system.

Weather: Changes in the weather, increased winds or temperature can cause migraines for some.

Alcohol and Foods: Alcohol is a known trigger for many migraine-sufferers, especially red wine. It is thought that the sulfites serving as a preservative in the wine may be the cause. Other foods that contain sulfites may also cause symptoms. Some sufferers may also be sensitive to food additives like aspartame, MSG or other preservatives found in processed foods. There is some limited evidence pointing to food intolerances or food allergies as a possible trigger for migraines as well.

Flickering Lights: Like those found on computers, television and other modern-day toys can also stimulate the trigeminal nerve too much. In addition, long hours in front of a computer add to the muscle tightness in the face, jaw and neck.

What do we do?

While medications are extremely important at the acute onset of a migraine for pain control and shortening the duration of a migraine, it is best to avoid a migraine altogether. I've listed a few rules of thumb from self-care and home-remedies to medication do’s and don’ts in avoiding these painful situations.

1. Avoid sleep deprivation or erratic sleep patterns (like sleeping in on the weekends): This can help in mediating stress and allow the body to function better.
2. Consider a bite guard: Consult your dentist if necessary for a fitting. It has been found that most migraines begin between 4 and 9AM, before you even wake, probably caused by clenching the jaw and triggering the nerve fibers in the biting and chewing muscles. A mouth guard that stops clenching may be a cure-all for chronic headache sufferers.
3. Drink eight glasses of water daily: Water helps hydrate our muscles, helping them relax and, in turn, calm the nerves around them.
4. Don’t skip meals and eat a healthy diet: Swings in blood sugar, caused by skipped meals, increase stress in the body. Avoiding processed foods in favor of more fruits, vegetables and lean proteins helps decrease additives, preservatives and possible food allergens.
5. Watch the caffeine: While a little caffeine can help alleviate a headache, more than 200mg a day (small cup of drip) can make migraines worse. We see this in people who self-medicate 2-3 days a week with over-the-counter medications containing caffeine. Put down the triple-shot-venti-mochaccino!
6. Get aerobic exercise: Great stress relief and the increased oxygen flow to the brain, muscles and the nervous system can’t hurt either.
7. Manage your Stress: Biofeedback, acupuncture, massage, the exercise from above, whatever works for you, just do it!
8. Supplement with Magnesium: It’s fabulous, and safe. Whether daily to help in prevention or higher doses at a headache onset, it is one of nature’s best ‘muscle relaxants’. Magnesium citrate or glycinate forms are best, and some physicians will even do intravenous pushes to stop the onset of a headache. Always consult a physician if you are taking other medications or have other health conditions before starting supplements.
9. Try Riboflavin or Vitamin B2, Feverfew and Butterbur: Vitamin B2, Feverfew and Butterbur have been shown in some studies to be effective in reducing the number and severity of migraine attacks.
10. Don’t avoid medications: Pain is much easier to get a handle on early in the game. Waiting for two or three hours into the migraine to take pharmaceutical medicines can end up increasing the needed dose. End the cycle early.
11. Keep a Journal: One of the best things you can do to learn more about your lifestyle triggers is to keep a journal. Record your sleep quality, menstrual cycles, food, and stress levels. Record the time of each headache's onset and the pain levels (ranked on a scale of 1 to 10). A journal can help you discover your triggers your patterns. It will shed light on the little aches and pains that you may have been ignoring. These can be the key to finding your larger triggers and your patterns. Even if your journal shows that you’re having more headaches than you realized, it will help you get the support you need for prevention.

What's Next?

Migraines are debilitating. They cause pain and missed days of work, and the chronic pain increases the likelihood of anxiety or depression. Prevention is important, whether it’s natural or pharmaceutical. Avoiding triggers is paramount! It’s about you being a healthier and happier you -- pain free.

We'd like to hear from you. Please send us an email and let us know if there is something in this article that works for you. We value your input and want to exchange ideas with you.

Fresh Fruits and Vegetables...Why are They Important?

Five Great Reasons to Eat Fresh Fruits and Vegetables

1. We Need Slow Carbs – Not Fast Carbs –Carbohydrates may have gotten a bad reputation in recent years, but the fact is that your body needs carbohydrates for energy and brain function. The important question is: Are your carbohydrates fast or slow? Are you consuming quick sugar fixes or opting for slowly absorbed complex carbohydrates?
   Simple carbohydrates...fast! Simple carbohydrates, such as starch from pasta, or the sucrose from apple juice, are comprised of molecules that look like a straight link of chain. These are easily broken apart, and instantly absorbed into the blood stream, creating blood sugar imbalances. Over time this imbalance can contribute to weight gain, heart disease, and/or type 2 diabetes.
   Complex carbohydrates...slow! Complex carbohydrates, such as those found in whole fruits, grains and root vegetables, are made of molecules that branch out in complex patterns, like the limbs of a tree. These molecules break apart more slowly, entering the blood stream in an even, regulated way, giving you the quality and quantity of glucose you need to sustain you in your daily activities.
2. Nutritional Value – Fruits and vegetables are packed with vitamins and minerals, providing what your body needs, in the best, most natural way for your body to absorb them.
3. Fiber – Fresh fruits and vegetables provide natural fiber, which is good for the heart, bowels and hormone balance.
4. Hydration - Moisture content from fruits and vegetables provides essential oxygen to brain and other organs necessary to their function.
5. We Need Fresh Food - Processed food contains far less nutrition than fresh food. Every time food is put through processing, it loses some of its nutrition. Heating, drying, freezing and reheating, each create deterioration in the nutrient value of our food.

Fresh Fruits and Veggies...Which Should I Pick?

• How Much – Five to seven servings of fruits and vegetables a day is best. However, it’s important to remember that any amount is better than none.
• Color is Healthy – Bright, richly colored fruits and vegetables contain the more of the antioxidants, vitamins and minerals that your body needs. Treat yourself to red cherries and mangos, before reaching for white potatoes.
• Choose Variety - Make new combinations often, and try new flavors. A cornucopia of seasonal produce will give your body a broader range of nutrients, and your palate more to enjoy.
• Whole, Not Juiced - While fresh carrot juice makes a nice treat, it’s more of a dessert, not a food staple. Juicing concentrates sugars and reduces the much-needed fiber originally provided by the whole fruits and vegetables.

Fresh Fruits and Veggies...Serving and Eating

• A Healthy Plate - If your plate consists of 50% fruits and vegetables, 20% starch (from grains or root vegetables), and 30% protein, you’re off to a great start. Add a couple of snack servings, and that should cover your average daily needs for fresh fruits and vegetables.
• Cooked or Raw? - Both, actually. If we only ate raw vegetables, our servings would mount up to 1.5 pounds a day. The same amount of produce cooked, would measure only .75 pounds. As with flavors, again, a variety of cooking methods is best for your body. Some fruits and vegetables are tasty and very healthy raw. However, spinach, for example, needs to be cooked for your body to absorb the rich iron content. A bit of creativity in the kitchen not only offers more interesting meals, it’s also provides healthier meals.
• Varieties of Preparation and Seasoning – You can always begin with the basics. Steaming and sautéing your produce is quick, easy and healthy. Baking and roasting provide subtly different tastes and textures. Nothing quite matches the flavor and comfort of soup made from fresh seasonal vegetables. Have fun in your kitchen, change-up recipes. The internet will always give you quick variations on old standards. Cookbooks from the library tell you how to create something unusual, from anywhere in the world. Try it once a week. You can make simple additions, like cooking with olive oil, which adds flavor and essential Omega 3 fatty acids. Spices, such as: salt, pepper, basil, and chervil create simple, delicious dishes. You might also experiment with new tastes occasionally, and see how other cultures serve fresh produce.

Changing Your Diet...Start Where You Are

• Are you eating enough fruits and vegetables? If not, start by improving on what you’re already doing. If you aren’t eating any fresh produce, adding any is a good beginning step. Fruit is widely available, and an easy substitute for less healthy snacks. If you don’t typically cook or eat vegetables, pick up a cookbook and add something new to one meal a day.
• There is no right diet for everyone. If you’re trying to lose weight, for example, you may eat less starchy root vegetables. If you’re training for an athletic event, you may need to pack in every healthy calorie you can get.
• Consult a Professional. When choosing a diet plan that is right for you, consulting a professional is always a good idea. A well-informed professional can steer you away from diet fads, and toward a plan you can sustain and enjoy. For a more precise, individual assessment, call a qualified nutritionist or a naturopath today.

Slow Carb Supplements that can Help You Get The Nutrition and Fiber You Need

• MediClear Plus Thorne MediClear Plus Detox Formula is an easy-to-implement, affordable 3-week detoxification program emphasizing dietary changes coupled with MediClear supplementation. It provides liver, GI, and whole-body detoxification. Compared to similar detox formulas, MediClear Plus contains more protein, fewer carbohydrates, more detox co-factors, and special nutrients along with a probiotic for gut health. It is also more affordable. The Plus Formula contains curcumin, grape seed, and green tea phytosomes – for further reducing inflammatory responses in your body.
• Ultra Fiber Plus BioGenesis Ultra Fiber Plus is a good source of prebiotics & probiotics for the relief of occasional constipation, the promotion of bowel regularity, and the maintenance of healthy intestinal function.
• Zing Bars by the Box Zing Bars are a healthy snack with a low glycemic index, partially due to its high soluble fiber content, complex carbohydrates, and high protien profile. Absolutely NO added flavorings, artificial ingredients, binders, or sugars. ALL GLUTEN FREE, most are SOY FREE and DAIRY FREE. Satisfying and sustaining, Zing Bars are a well-balanced, all-natural treat. And DELICIOUS. For ages 1 through 101.

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Eat Your Broccoli: A Delicious Way to Prevent Breast Cancer

Broccoli and Breast Cancer

Eat your broccoli. I don’t care if you like it, it’s good for you. How often did we hear that growing up? And how many mothers have been passing the same wisdom down, generation after generation? 

Well, it turns out that broccoli is very good for you. 

Just how good, we may never have suspected, especially where breast cancer is concerned.

About Breast Cancer

Breast cancer affects 1 in every 8 women. This year, in the United States alone, we expect to see over 230,000 new cases and over 40,000 deaths from invasive breast cancer.

Sulforaphane and Cancer Cells

Recent studies at the University of Michigan show that a compound called sulforaphane can affect cancer cells in mice and in human cancerous tissue. Sulforaphane is a natural component of broccoli, broccoli sprouts, and the whole brassica family, including cauliflower, collard greens, mustard greens, and cabbage.

How does it work? First we need to understand a bit how cancers are formed within the body. Cancer is something we live with all the time. As our body repairs itself, cell by cell, occasionally a cell will be reproduced with a flaw in it. Mistakes happen, mistakes get corrected. Each cell has interior mechanisms for self-correction, or if the damage is too extensive, a “suicide switch” which is thrown if all the components of the cell don’t measure up to functional standards. The dead cells are flushed out of the body easily and quietly, unknown to us.

However, when that “suicide” (or, apoptosis, in biology terms) mechanism goes awry, the cells continue to divide, taking up valuable resources needed by neighboring healthy cells. Then it’s a cancer.

That’s what makes the study of sulforaphanes so compelling. They actually act to turn on the immune system, reactivating the body’s natural defense mechanism to cancer, apoptosis, or cellular death of the existing cancer cells. This compound also acts to irritate the remaining cells just enough to turn on the cell’s own anti-oxidant systems, literally turning on tumor-suppressing genes in the cells’ DNA.

What does this mean to you?

If you already have cancer, you will want an aggressive, multi-disciplined approach. However, the earlier you start, the better, and prevention is always the best way to approach any disease. This may mean a change in diet.

Most people should eat one item from the brassica family each day. It not only increases cellular health, but also turns up liver detoxification. With fewer toxins in your body, there are fewer cancer-causing agents to defend against.

If you have a family background of cancer, or have small, non-malignant tumors, talk to your healthcare practitioner about daily supplements of broccoli seed extract. Not all healthcare practitioners are schooled in the benefits of sulforaphanes, or even know about broccoli seed extract as a supplement, so you may want to seek out a Naturopathic Doctor. NDs are trained to look to nature for safe remedies. Broccoli seed extract is good insurance and certainly causes the body no harm.

Whether a small shift in lifestyle or an overhaul of your diet and environment, take the best steps towards your well-being, and take them soon. Breast cancer is the leading cause of death among women, after lung cancer, and it doesn’t have to be.

Five steps you can take to lower your inherent risk of cancer:

1) Stop smoking. It increases the risk of many types of cancer, not just lung cancer.

2) Don’t eat sugar. Eliminate food high in sugar and refined carbohydrates from your diet.

3) Exercise. The research shows over and over again that people who exercise have fewer incidences of cancer.

4) Reduce toxins. Wherever possible, reduce your exposure to environmental toxins, on the job, at home, and in your food.

5) Eat your veggies, especially broccoli.

The best way to beat cancer? Never give it the smallest foothold in your body.

Recipe for yummy brassicas adapted from Cynthia Lair’s cookbook, Feeding the Whole Family

8 cups of one or more of the following: Broccoli, Collard Greens, Kale or Mustard Greens.

1 tsp brown rice syrup

1-2 tsp rice vinegar

1 tsp toasted sesame oil

1 tsp hot pepper oil

2 Tbsp toasted sesame seeds

Trim tough stems from greens and wash thoroughly. Bring 2 quarts of water to a boil and submerge the greens. Boil greens for 5-10 minutes. Timing is everything, greens removed too soon will be bitter, greens removed too late will have flat, nutrient and flavor devoid taste. Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has a bright green color and succulent, sweet flavor. Pour the cooked greens into a colander in the sink. Let cool and squeeze excess water with your hands. Chop into bite-sized pieces and place in serving bowl.

In a small bowl mix syrup, vinegar and oils together. Pour dressing over greens, add seeds and toss well. Serve warm, cold or room temperature. Makes 4 servings. Delicious!

Try this supplement for all the benefits of sulforaphanes:

Vis Naturae Onco-Vis: A natural, long-lasting antioxidant and detoxifier found in broccoli and broccoli sprouts.