Vitamin D and Weight Loss

Vitamin D has several functions in the body. It helps keep our bones strong and plays important roles in immunity and neuromuscular function. It's also a key regulator of fat and metabolism.

Our skin makes vitamin D when exposed to sunlight. Levels are naturally highest in the summer when days are long and the sun's rays are most intense. Vitamin D deficiency is most common in winter, when days are short and the sun's rays are least intense.

Observational studies show that people with the lowest levels of vitamin D gain more weight, on average, than people with the highest levels. This doesn't mean that low vitamin D levels cause weight gain, but it does show that low levels of vitamin D may predispose people to gain weight more easily.

Evidence is emerging that tests for measuring vitamin D in the body are unreliable and may be influenced by factors like inflammation, which has been shown to decrease levels of vitamin D. Even if testing would produce accurate results, it only tracks a couple of vitamin D metabolites, but more than 50 exist in the body.

Vitamin D supplements don't have the same effect as sun exposure. Sunlight stimulates several different biochemical pathways, and vitamin D production is only one of the beneficial effects. Sunlight also helps regulate our circadian rhythm, which can act as a master control switch for fat metabolism.

To maintain a healthy weight during the holidays, follow these five tips:

# 1  Get daily sun exposure, preferably in the early morning hours, and take 800 to 1200 IU of vitamin D3 daily. Higher doses can carry side effects and so far research studies don't show bigger benefits. Avoid intense sun exposure.

# 2  Exercise regularly, even when you're busy. Prioritize it and make it happen. When you travel, take your athletic shoes along so you can exercise anywhere, even if you only have time for a brisk 30-minute walk.

# 3  Eat protein, healthy fat, and fiber at every meal. 

# 4  Minimize your intake of sweets, starches, caffeine, and alcohol.

# 5  Get plenty of sleep and keep a regular schedule as much as you can.

Once the holidays are over, schedule an appointment with your naturopathic doctor to address the environmental aspects of weight gain.

More than 400 chemicals from the environment have been found in human blood and fat tissue and many of them have been linked to weight gain and obesity (as well as diabetes, cardiovascular disease, autoimmune disease, infertility, depression, Alzheimer's disease, and even cancer).

Let your naturopathic doctor tailor a detox program to meet your individual needs and help you achieve your weight loss goals.

References:

Janesick A. and Blumberg B. 2012. Obesogens, stem cells and the developmental programming of obesity. International Journal of Andrology 35(3):437-48.

Leblanc E.S. et al. 2012. Associations between 25-hydroxyvitamin d and weight gain in elderly women. Journal of Women's Health 21(10):1066-73.

Thayer K.A. et al. 2012. Role of Environmental Chemicals in Diabetes and Obesity: A National Toxicology Program Workshop Review. Environmental Health Perspectives 120(6): 779–789.

Travel Healthy

Vacations are good for us. Taking time to rest and relax can revitalize our bodies as well as our minds. Unfortunately, getting sick while traveling isn’t uncommon and it can ruin any holiday.

People often blame unfamiliar and unfriendly microbes found in new environments, and they may certainly play a part, but so does our susceptibility to sickness. The stress, lack of sleep, and changes in daily routines that come with travel all take a toll on our immune systems, making us more vulnerable to illness and infection.

Follow these tips to strengthen your immunity and reduce your risk of getting sick when you travel.

Manage Stress

Stress suppresses our immune systems. When we’re physically or emotionally stressed, our adrenal glands secrete stress hormones like cortisol as part of an inherent survival instinct. Cortisol prepares the body for "fight or flight" action by raising alertness, increasing heart rate and blood pressure, boosting levels of blood sugar and insulin, and suppressing bodily functions that aren’t immediately necessary, like immune surveillance, the search and destroy mission of our white blood cells that protect the body from bacteria and viruses that make us sick.

We can’t avoid stress completely but we can minimize its effects on our immune systems by learning to manage it effectively with activities like yoga, breathing exercises, and meditation. When you travel, plan ahead as much as possible to make your time of transit worry-free.

Get Plenty of Sleep

Sleep is like a master control switch in the body. It regulates our immune systems and makes our white blood cells more active against viruses and bacteria. Adults should sleep eight hours or more each night in the summer, when nights are naturally shorter, and nine hours or more each night in the winter, when nights are naturally longer.

If you’ll be traveling during the hours you’re usually snoozing, bring along whatever you need to help you sleep (neck pillow, eye mask, ear plugs).

Maintain A Regular Routine

Our bodies are sensitive to our daily routines. Sleeping a different number of hours or even the same number of hours at different times can disrupt our circadian rhythm and the hormones that control immunity and metabolism.

When you travel to new time zones, help your body adjust by sleeping only at night and in complete darkness, waking up as close to sunrise as possible, and exposing your skin to some early morning sunshine. As much as you can, keep regular hours for sleeping, waking, eating, and exercising.

Exercise Regularly

Regular exercise can improve immunity as long as you don’t overdo it. Exercise at moderate intensity and limit workouts to an hour at a time. Too much exercise or exercise that’s too intense can raise cortisol levels and suppress the immune system.

Always bring along your athletic shoes when you travel. They allow you to exercise anywhere, even if it’s just a brisk half hour walk. Resistance bands and jump ropes are also easy to pack and they can be used anywhere too.

Eat Well

Eating a healthy diet is essential to maintaining a healthy immune system. Avoid sweet and starchy foods, and include healthy fat and protein with each meal. Make vegetables at least half of every meal, especially those high in beta carotene like carrots and green leafy vegetables.

Because leafy greens are on the Environmental Working Group’s Dirty Dozen Plus list of foods most contaminated with pesticides, buy them organic or stick to cabbage, which is on their Clean Fifteen list.

Avoid Afternoon Caffeine

Caffeine elevates cortisol levels, which keeps us awake and alert, so it’s best consumed in the morning. Drinking too much coffee and consuming caffeine in the afternoon or evening can suppress your immune system, cause problems sleeping, and make it more difficult for your body to adapt to changes in time zones.

If you drink caffeinated coffee or tea, limit yourself to one cup before noon. People who experience negative side effects from caffeine like anxiety, restlessness or insomnia should avoid it completely.

Avoid Anti-Bacterial Products

Anti-bacterial products are popular for travel but they promote the growth of antibiotic-resistant bacteria (which increases the incidence of life-threatening infections) and some contain toxic chemicals like triclosan, a dioxin linked to weakened immunity.

Instead of using anti-bacterial products, take other precautions. Avoid contaminated and shared surfaces when you travel and don’t touch your mouth, nose, or eyes unless you’ve washed your hands thoroughly in hot, soapy water.

Pack Smart

Put together a wellness kit to help you stay healthy when you travel:

• Pure lavender essential oil can be used as aromatherapy to promote relaxation and sleep. Its antiseptic and anti-inflammatory properties also make it good for first aid (topical use only). 

• Probiotics can boost immunity and reduce the risk of infection. Find a temperature-resistant probiotic for travel but keep it in the fridge whenever you can. 

• Ginger can soothe digestive disturbances and prevent motion sickness. It also has antimicrobial and anti-inflammatory activities in the body. 

• Elderberry can help prevent upper respiratory infections like colds and flu, which are commonly contracted in crowded and confined areas like airplanes. A 2009 study even found it effective against the H1N1 virus and compared its anti-viral activity to pharmaceutical flu medicines like Tamiflu. 

• Melatonin can help your body adjust to changes in time zones and sleep schedules, which minimizes jet lag and enhances immunity. Always take it in the evening and before 11:00 p.m.

• A multi-vitamin-mineral supplement can help compensate for less nutritious meals away from home and make sure that your immune system is getting the nutrients it needs for infection prevention.

References:

Cohen S et al. 2009. Sleep habits and susceptibility to the common cold. Archives of Internal Medicine 169(1):62-7.

Roschek B. Jr. et al. 2009. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry 70(10):1255-61.

Green Housekeeping

Ellen Sandbeck is an expert on non-toxic cleaning and environmentally-friendly home maintenance and every home should have a copy of her book, Green Housekeeping.

Inside she takes you on a tour of your home, points out sources of possible pollution, suggests smart solutions, and explains timesaving techniques to keep every room in your home in good order.

Sandbeck covers chemical-free cleaning and basic home upkeep, from unclogging drains and removing soap scum to purchasing paint and cleaning up computer spills.

She explains how to remove water rings from wooden surfaces with just vinegar and olive oil, how to clean fine handmade rugs using only snow, and how to have a sparkling clean bathroom with only ten minutes of effort per week.

Sandbeck can sum up her strategy in a few simple sentences:

"Evaluate the situations; work with what you have; don't make extra work for yourself; and as much as possible, avoid the use of toxic chemicals."

I completely agree!

Treating Mild Hyprtension

Hypertension is the medical term for blood pressure that remains elevated over time. According to the National Institutes of Health, it affects most people in the United States at some point in their lives.

Normal blood pressure is 120 over 80 millimeters of mercury. Hypertension is considered mild or stage one when systolic pressure (the first or top number) is between 140 and 159 and diastolic pressure (the second or bottom number) is between 90 and 99.

Guidelines from the Seventh Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure advocate early treatment with anti-hypertensive medications for people with mild hypertension and millions of Americans take them.

The well-respected Cochrane Collaboration, an international, independent, not-for-profit research organization, recently published a meta-anaylsis, a study of studies, that calls this practice into question.

Researchers at the University of British Columbia analyzed data from 4 randomized placebo-controlled trials (the gold standard). The studies lasted 4 to 5 years and followed nearly 9,000 people with mild hypertension taking diuretics, beta blockers, reserpine, or placebo. Some people were taking two or more medications.

The researchers concluded that drug therapy did not reduce the risk of coronary heart disease, cardiovascular events like heart attacks and strokes, or death.

Not only were the drugs ineffective, but their negative side effects caused 9 percent of participants to withdraw from the studies.

The most effective treatments for mild hypertension are natural ones that correct underlying imbalances in the body:

• A healthy diet low in easily digestible carbohydrates like sweets and starches including bread and other bakery items, cereal, milk, pasta, rice, and starchy root vegetables like potatoes

• Daily consumption of dark green leafy vegetables which are rich in magnesium and other important nutrients

• Regular consumption of healthy omega-3 fats found only in fish and seafood 

• Daily exercise

• Restful sleep: eight or more hours in the summer and nine or more hours in the winter

• Optimal blood levels of vitamin D

• Weight loss if you are overweight

• Testing for heavy metal toxicity and detoxification if tests are positive

People who need more support should talk to their naturopathic doctor for individualized recommendations. Natural supplements can be helpful but they aren't right for everyone, so always seek advice before adding anything new to your routine.

Reference:

Diao D. et al. 2012. Pharmacotherapy for mild hypertension. Cochrane Database Systemic Reviews 8:CD006742.

Hot Springs Help Musculoskeletal Pain

Termas de Papallacta, Ecuador

Balneotherapy is the practice of bathing in mineral water from natural underground springs for therapeutic purposes. It may also involve the topical application of natural mineral-rich clays. Balneotherapy dates back to ancient times but now modern medicine is recognizing it as a valuable intervention for musculoskeletal pain.

A French study analyzed its efficacy in treating rheumatologic diseases like osteoarthritis, rheumatoid arthritis, fibromyalgia, ankylosing spondylitis, and chronic low back pain. Researchers reviewed results from randomized controlled clinical trials in Israel, Turkey, Hungary, France, Italy, Germany, the United Kingdom, Austria, and the Netherlands. The trials involved more than 1700 people and measured pain, morning stiffness, tender points (in patients with fibromyalgia), and the use of pain medications.

Researchers found that balneotherapy was safe and effective in reducing musculoskeletal pain, although the duration of relief varied from two weeks to one year. Different results may be due to differences in the composition of cations and anions contained in the water, which vary by geographical location, or the treatment itself, as some baths were paired with other modalities such as physical therapy.

Balneotherapy is available in areas with natural underground hot springs. On a recent trip to Ecuador I enjoyed soaking in the springs at Termas de Papallacta, tucked high in the Andes mountains. Fortunately, you don't need to go to South America to find them. Hot springs are scattered across the United States and most common in areas of recent volcanic activity like Hawaii, Washington, Oregon, California, Idaho, Wyoming, Nevada, Utah, Colorado, Arizona, and New Mexico.

In upstate New York, treatments are available in Saratoga Springs at the Roosevelt Baths inside Saratoga Springs Spa State Park and at a limited number of spas around town. If you visit the park, bring a cup to taste the water from various underground springs, piped through spigots and fountains. Each one has a unique flavor due to its unique mineral composition. 

Saratoga Springs State Park, New York

Reference:

Françon A. and Forestier R. 2009. Spa therapy in rheumatology. Indications based on the clinical guidelines of the French National Authority for health and the European League Against Rheumatism, and the results of 19 randomized clinical trials. Bulletin de l'Académie Nationale de Médecine 193(6):1345-56.

Sleep and the Common Cold

Getting plenty of sleep is one of the best ways to stay healthy during cold and flu season.

In a study published in the Archives of Internal Medicine, researchers in Pittsburgh studied the effects of sleep on immunity. For  two weeks, 153 healthy women and men between the ages of 22 and 55 reported their sleep duration (how many hours they slept each night), their sleep efficiency (the percentage of time they spent in bed asleep), and whether they felt rested the following morning. After the two weeks, they were exposed to a common cold virus.

Researchers found that more sleep the people had before they were exposed to the cold virus, the higher their resistance to infection. Adults who slept less than 7 hours were almost 3 times as likely to develop a cold, compared to those who slept 8 hours or more.

Sleep efficiency was also a factor. Participants who reported less than 92 percent efficiency were five and a half times as likely to come down with a cold compared to those whose efficiency was reported to be 98 percent or above.

How does sleep make our immune systems stronger?

Sleep can actually turn our genes on and off. It doesn't change our genetic code, but studies show that it does change how our genes are expressed, which determines how our bodies, including our immune systems, work. Other research has found that lack of sleep can suppress the immune system by inhibiting activity of "natural killer" white blood cells on patrol for viruses and bacteria (and cancer cells).

Getting more sleep during cold and flu season can reduce your risk of infection, but the benefits don't end there. Studies show that adequate sleep can also improve learning and memory, reduce inflammation, and decrease the risk of cardiovascular disease, diabetes, hormone imbalances, autism, and Alzheimer's disease.

References:

Cohen S et al. Sleep habits and susceptibility to the common cold. Archives of internal medicine, 169(1):62-7, January 2009.

Fondell E. et al. 2011. Short natural sleep is associated with higher T cell and lower NK cell activities. Brain, Behavior, and Immunity 25(7):1367-75.

Mullington J.M. et al. 2009. Cardiovascular, inflammatory, and metabolic consequences of sleep deprivation. Progress in Cardiovascular Diseases 51(4):294-302.

Van Cauter E. et al. 2007. Impact of sleep and sleep loss on neuroendocrine and metabolic function. Hormone Research 67 Suppl 1:2-9.

Wang G. et al. 2011. Synaptic plasticity in sleep: learning, homeostasis and disease. Trends in Neuroscience 34(9):452-63.  

Reduce Your Exposure to Arsenic

Arsenic is a naturally-occurring but poisonous metal that can cause serious health problems like cancer and even death in high doses. No official limit has been set for foods but the Environmental Protection Agency limits arsenic to 10 parts per billion (ppb) in drinking water.

According to the Environmental Working Group, "the National Academy of Sciences estimated that people drinking arsenic-contaminated water at 10 parts per billion would have a 1-in-300 risk of developing cancer over their lifetimes."

Arsenic is a real concern and water isn't the only place it's found. It's showing up in more and more foods.

Consumer Reports magazine recently tested 223 samples of rice and rice products: rice cakes, rice crackers, rice pasta, rice flour, rice milk, rice syrup, and rice vinegar. They found arsenic in every single sample. Rice vinegar had arsenic levels below 10 parts per billion (4.6 to 7.3) but every other product exceeded the limit and most had levels in the hundreds. The highest was 963 ppb, in Arrowhead Mills Organic Sweetened Rice Flakes, a ready-to-eat cereal.

A previous investigation by Consumer Reports found that 10 percent of juice samples from five brands contained arsenic levels exceeding the standards for drinking water standards.

And other reports have confirmed that arsenic is added to chicken feed, as an antiseptic agent, and it can show up in the meat we eat.

Arsenic occurs naturally in rocks, soil, and water, but it's also been added to the environment in the form of pesticides which continue to contaminate our soil and the food crops that absorb them. Arsenic is also used to harden other metals like copper and lead and make glass, lumber preservatives, and semiconductors.

We can't taste arsenic but we can still reduce our exposure. Here are four steps to get started: 

#1  Avoid rice and processed foods like cereal, crackers, pasta, and added sweeteners.

It's good to avoid sweetened and processed foods whether they contain rice or not. If you eat whole grains, experiment with other varieties like quinoa, millet, and steel cut oats.

#2  If you must eat rice, boil it like pasta and drain it before eating. 

Boiling rice causes some of the arsenic in the outer layer to leech out into the water. 

#3  Go grain-free.

People who are overweight, have high blood sugar, or have an increased risk of developing diabetes, cardiovascular disease, Alzheimer's disease, or cancer should consider going grain-free. Eating fewer starches like grains and sweeteners is the best way to lower high levels of blood sugar and insulin, to reduce the storage of fat, and to prevent chronic illness.

Get your carbohydrates from vegetables instead. If you eat starchy fruits and vegetables like bananas, potatoes, carrots, and beets, make sure to get plenty of leafy greens as well. Make green vegetables half of your meal and starches a quarter at the most (or none at all). 

#4  Filter your water.

Activated carbon filters remove chlorine, lead, mercury, copper, pesticides, solvents, radon, parasites like Giardia and Cryptosporidium, some volatile organic compounds, and unpleasant tastes and odors from tap water, but they don't remove arsenic. Fortunately, reverse osmosis filters do.