Finding Affordable Fish and Seafood

Wild salmon jumping in Ketchikan, Alaska

Wild Alaskan salmon is one of the healthiest fish to eat because it's a rich source of healthy omega-3 fats and it's low in toxic contaminants from the environment like mercury and PCBs.

(Avoid farm-raised salmon and wild salmon from Washington, Oregon, and California because they contain toxic levels of environmental toxins.)

Fresh wild salmon is a luxury because it’s expensive and only in season for a few months each year (species include chinook, chum, coho, pink, and sockeye). Eat it whenever you can, but also be aware of less expensive ways to incorporate non-toxic seafood into your diet:

• Buy frozen wild Alaskan salmon. It's less expensive than fresh and available year-round. Prepare it grilled, roasted, sautéed, poached, or cured with sea salt. 

• Buy canned wild Alaskan salmon. It’s even less expensive than frozen salmon and also available year-round. Use it to make fish cakes and fish stews or chowders. Stir in into scrambled eggs and add it to salads.

• If you live in an area where you have access to a fish and seafood market, make friends with your local fishmonger and learn how to identify freshness. Seafood shouldn't have an odor, the eyes should be clear, and the flesh should be firm. 

• Lots of small and inexpensive fish are available year-round. Look for herring, Atlantic mackerel, and sardines. Learn to cook and eat the whole fish. You can ask your fishmonger clean it for you.

• Eat more clams, oysters, mussels, and squid. These inexpensive options are low in environmental toxins and easy to prepare.

Unplug For Better Sleep

 

We’re swimming in a sea of electropollution, from computers and cell phones to music players, televisions, and wi-fi hot spots. These modern conveniences may make our lives easier, but research studies show that light and electromagnetic radiation can alter production of hormones like melatonin and cortisol, which disrupts our sleep and circadian rhythm. We can’t completely escape electronic devices, and few would want to, but understanding how to minimize their effects is the key to better sleep.

Melatonin

Melatonin is a hormone produced by the pineal gland in the brain. It’s secreted into the bloodstream in accordance with our circadian or daily rhythm and levels are regulated by light and dark cycles. During darkness, melatonin levels are naturally high, helping us to fall asleep and stay asleep. They peak between two and four o’clock in the morning and gradually taper off as night turns into day, helping us to wake up.

Melatonin isn’t only important for sleep; it’s essential for good health. Melatonin has powerful antioxidant and anti-inflammatory actions in the body and it can increase the effectiveness of natural killer cells, our body’s best defense against disease-causing microbes and cell mutations. Melatonin plays an important role in protecting us against cancer, improving our immunity, maintaining a healthy digestive tract, controlling other hormones like estrogen and testosterone, and regulating blood pressure, blood sugar, and body weight.
   
Cortisol

Cortisol is a hormone produced by the adrenal glands (a pair of organs that sit on top of the kidneys) and it too is secreted into the blood stream in accordance with our circadian rhythm. Cortisol production is stimulated by light and levels are naturally highest during the day. Cortisol levels are lowest at night, so we can sleep, and they gradually rise during the early morning hours as our bodies prepare to wake up.

Cortisol is also secreted in response to stress. It's a survival mechanism that prepares the body for "fight or flight" action by raising alertness, increasing heart rate and blood pressure, and boosting levels of blood sugar and insulin. In order to divert energy where we need it most, cortisol shuts down processes that aren't immediately essential like digesting food, building bones, and putting immune cells on alert for bacteria, viruses, and cancer cells.

When we're continuously exposed to stress, cortisol levels can remain elevated for long periods of time. Chronic high levels of cortisol don’t only interfere with sleep; they promote a state of chronic inflammation in the body and increase the risk of illnesses like cardiovascular disease, osteoporosis, digestive problems, diabetes, Alzheimer's disease, and cancer.

Light at Night

Our bodies contain proteins called cryptochromes that can detect light's blue spectrum. They are highly active in our eyes but they also exist in our skin. When any part of our skin is exposed to light (even the back of the knee, in one study) melatonin production is suppressed. Our brain gets the message that it’s time to be awake, so cortisol levels remain elevated. Too much cortisol and not enough melatonin can cause problems falling asleep and staying asleep.

Electromagnetic Radiation

Like light, electromagnetic radiation (EMR) can interfere with sleep by shutting down the production of melatonin and altering cortisol secretion. Studies show that exposure to even "commonly occurring low frequency electromagnetic fields" can significantly reduce the production of melatonin. Some studies link EMR exposure to high cortisol levels and symptoms like insomnia, while other studies link EMR exposure to low levels of cortisol and symptoms like fatigue and daytime sleepiness.

Better Sleep

A healthy balance of melatonin and cortisol are essential for a healthy circadian rhythm. If you have trouble falling asleep or staying asleep, follow these seven tips to reduce your nighttime exposure to hormone-disrupting light and radiation.

#1  After dark, keep your lights as dim as possible and choose your light bulbs carefully.

Studies show that exposure to dim light before bed has much less impact on melatonin levels than regular room light, which can shorten melatonin secretion by 90 minutes in 99 percent of people. Compact fluorescent lamps (CFLs), which use mercury vapor to produce invisible ultraviolet (UV) radiation, emit EMR in the form of radio frequency radiation (RFR). LED (light-emitting diode) bulbs are a good alternative because they do not contain mercury and do not emit RFR.

#2  Avoid watching TV and using other electronics after 9 or 10 p.m.

If you must use electronic devices late at night, keep them as far away from your head as possible and wear glasses with amber, rose, or orange lenses to block blue light. Research has shown that wearing amber-colored glasses before bed can normalize melatonin levels and one study found that it also reduced the risk of cancer, particularly cancers of the breast, ovaries, and prostate.

#3  If you have a wireless router in your home, keep it as far away from your bedroom as possible.

Place wireless routers in an area where you spend the least amount of time, far from pregnant women, babies and children, and ideally at least 600 feet away from areas where you sleep and pass extended periods of time.

#4  Remove as many electronic devices from your bedroom as you can.

This includes televisions, cable boxes, video games, DVD players, DVRs and other recording devices, stereos, radios, sound systems, personal music players and docking stations, remote controls, computers, monitors, laptops, tablets, e-book readers, printers, fax machines, cordless phones, cell phones, chargers, digital photo frames, baby monitors, digital and analog clocks, etc. Also avoid lights with dimmer switches because they use electronic transformers that generate EMR.

Ideally, you'll only need lamps with dim light and a battery-powered alarm clock that doesn't glow in the dark. If you must use a clock that emits light, pick one that glows red instead of blue. If you can't live without a phone in your bedroom, use a corded land line instead of a cellular or cordless phone.

#5  Sleep in complete darkness.

Wearing an eye mask isn't enough. Get black-out curtains if any artificial light shines through your windows at night.  

#6  If you have to get up in the middle of the night, try to avoid turning on the light.

If need be, consider using night lights that block blue light.

#7  Eat foods high in caffeic acid, a compound shown to protect against the effects of electromagnetic radiation.

The best sources of caffeic acid are cruciferous vegetables, citrus fruits, apples, and pears. Caffeic acid is also found in coffee, but in people who are sensitive, any amount of caffeine can disrupt sleep so it should be strictly avoided.

References:

Alpert M. et al. 2009. Nighttime use of special spectacles or light bulbs that block blue light may reduce the risk of cancer. Medical Hypotheses 73(3):324-5.

Akerstedt T. et al. 1999. A 50-Hz electromagnetic field impairs sleep. Journal of Sleep Research 8(1):77-81.

Barrenetxe J. et al. 2004. Physiological and metabolic functions of melatonin. Journal of Physiology and Biochemistry 60(1):61-72.

Burch J.B. et al. 1998. Nocturnal excretion of a urinary melatonin metabolite among electric utility workers. Scandinavian Journal of Work, Environment, and Health 24(3):183-9.

Gooley J.J. 2011. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. Journal of Clinical Endocrinology and Metabolism 96(3):E463-72.

Havas M. 2008. Health Concerns associated with Energy Efficient Lighting and their Electromagnetic Emissions. Scientific Committee on Emerging and Newly Identified Health Risks (SCENIHR), Request for an opinion on “Light Sensitivity.” Available at http://www.electricalpollution.com/documents/08_Havas_CFL_SCENIHR.pdf (accessed 9 June 2012).

Mortazavi S.M. et al. 2012. Occupational exposure of dentists to electromagnetic fields produced by magnetostrictive cavitrons alters the serum cortisol level. Journal of Natural Science, Biology, and Medicine 3(1):60-4.

Oktem F. et al. 2005. Oxidative damage in the kidney induced by 900-MHz-emitted mobile phone: protection by melatonin. Archives of Medical Research 36(4):350-5.

Omura Y. et al. 1993. Non-invasive evaluation of the effects of opening & closing of eyes, and of exposure to a minute light beam, as well as to electrical or magnetic field on the melatonin, serotonin, & other neuro-transmitters of human pineal gland representation areas & the heart. Acupuncture and Electrotherapeutics Research 18(2):125-51.

Ozguner F. et al. 2005. Mobile phone-induced myocardial oxidative stress: protection by a novel antioxidant agent caffeic acid phenethyl ester. Toxicology and Industrial Health 21(9):223-30.

Rosales-Corral S.A. et al. 2012. Alzheimer's disease: pathological mechanisms and the beneficial role of melatonin. Journal of Pineal Research 52(2):167-202. doi: 10.1111/j.1600-079X.2011.00937.x.

Sasseville A. et al. 2006. Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of Pineal Research 41(1):73-8.

Vangelova K.K. and Israel M.S. 2005. Variations of melatonin and stress hormones under extended shifts and radiofrequency electromagnetic radiation. Reviews on Environmental Health 20(2):151-61.

Volkow N.D. et al. 2011. Effects of cell phone radiofrequency signal exposure on brain glucose metabolism. Journal of the American Medical Association 305(8):808-13.

Food As Sunscreen

Diet can help determine the effects that the sun has on our skin.

Studies show that certain compounds found in fruits, vegetables, green tea, and herbs can protect skin against damage from the sun's ultraviolet radiation without interfering with vitamin D production.

These compounds have anti-inflammatory and antioxidant effects and they modulate the immune system, helping to prevent cancerous changes. They also turn on genes that repair mutations in DNA.

Sun-protective compounds include vitamin C, vitamin E, flavonoids, ellagic acid, and carotenoids like beta-carotene, lycopene, and lutein. Find them in:

• Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, etc. 

• Dark green leafy vegetables like spinach, collard greens, beet greens, and kale

• Tomatoes

• Raspberries

• Strawberries

• Cranberries

• Pomegranate

• Cocoa powder (and dark chocolate)

• Carrots

• Green tea (hot or iced)

• Black tea (hot or iced)

Making these foods a regular part of your diet will give you some natural defense against the sun, but it won't protect you completely. It's still important to stay out of the sun, especially mid-day when the rays are most intense, and use sunscreen liberally (apply 2 or 3 tablespoons of SPF 30 or higher every 2 hours).

If you do end up with a sun burn, foods can also be used to sooth and hydrate inflamed skin. Apply organic whole milk yogurt to affected areas or soak in an oatmeal bath. (Add a cup or more of dry oats to a sock and run your bathwater through it.)

References:

Aiyer H.S. et al. 2008. Dietary berries and ellagic acid prevent oxidative DNA damage and modulate expression of DNA repair genes. International Journal of Molecular Sciences 9(3):327-41.

Dinkova-Kostova AT. 2008. Phytochemicals as protectors against ultraviolet radiation: versatility of effects and mechanisms. Planta Medica 74(13):1548-59.

Evans J.A. and Johnson E.J. 2010. The role of phytonutrients in skin health. Nutrients 2(8):903-28.

Offord E.A. et al. 2002. Photoprotective potential of lycopene, beta-carotene, vitamin E, vitamin C and carnosic acid in UVA-irradiated human skin fibroblasts. Free Radical Biology and Medicine 32(12):1293-303.

Rizwan M. et al. 2011. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. British Journal of Dermatology 164(1):154-62. doi: 10.1111/j.1365-2133.2010.10057.x.

Stahl W. et al. 2006. Lycopene-rich products and dietary photoprotection. Photochemical and Photobiological Sciences 5(2):238-42.

Stahl W. and Sies H. 2012. Photoprotection by dietary carotenoids: concept, mechanisms, evidence and future development. Molecular Nutrition and Food Research 56(2):287-95. doi: 10.1002/mnfr.201100232.

Finding a Good Fish Oil

Fish and seafood are critical for good health because they contain two essential omega-3s that we don’t get anywhere else in our diet: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two irreplaceable fats are only found in substantial amounts in fish and marine animals.

Technically, they’re also found in algae – which is why the fish that eat them are such good sources themselves – but the edible varieties don’t contain enough DHA and EPA to meet human needs. Nori and hijiki contain such miniscule amounts that their nutrition labels report zero grams of fat.

It’s also true that the liver can convert other omega-3s (like ALA) to DHA and EPA but some people don’t make the enzyme necessary for the reaction (delta-6-desaturase) and according to research studies, the process is “unreliable” and “severely restricted.”

So we have to get these essential fats from fish or fish oil. People who don't eat non-toxic fish and seafood daily often benefit from supplementation. But fish oil supplements aren't all created equal.

Because so many species of fish and seafood are now contaminated with toxic environmental chemicals, the quality of fish oil is extremely important. While there are no standards for fish oil quality in the United States, international standards do exist. The Norwegian Medicinal Standard (NMS) and the European Pharmacopoeia Standard (EPS) both set maximum allowances for heavy metals, dioxins, PCBs, and peroxides.

It's also important to consider the source of fish oil. Over- harvesting and other harmful fishing practices threaten the environment as well as the future of fish and seafood. Use your power as a consumer to support companies that only use sustainably harvest fish to make their products.

When you're shopping for fish oil, look for products that meet these criteria:

• The fish oil is  processed without chemicals or excess heat (to maintain the integrity of the fatty acids)

• The fatty acids exist in the natural triglyceride form 

• The manufacturer meets NMS and EPS standards

• The manufacturer controls fish oil for freshness (measured by markers called peroxide and anisidine)

• Manufacturers only use sustainably-harvested fish to make their products

In my practice I often recommend Nordic Naturals products because they meet and even exceed these criteria (their fish oil is tested by independent laboratories for more than 200 environmental toxins). Their products have also been chosen for clinical trials at the National Institutes of Health, Stanford, and UCLA (University of California, Los Angeles).

Fish oil can be taken as a liquid or soft gels (capsules). Liquids are usually less expensive because you’re not paying for encapsulation. And because there's no capsule, they're usually easier to swallow and digest. Depending on the concentration of the oil, you may have to take 8 capsules to get the same amount of DHA and EPA in a teaspoon and a half of liquid fish oil.

Whether you choose liquid or capsules, ALWAYS keep fish oil in the fridge. The fragile unsaturated fatty acids in fish oil easily oxidize in the presence of light and warmer (room) temperatures. Capsules can even be kept in the freezer and swallowed frozen.

Some of my patients report a fishy after-taste, but this problem is usually solved by taking frozen fish oil capsules at the very beginning of meals. Long term use of fish oil can deplete vitamin E, so small amounts of vitamin E are often added to fish oils. Individuals who are allergic to fish or seafood should avoid fish oil. 

If You Eat Cilantro

 Fresh cilantro is one of my favorite flavors of summer.

But if it's not organic, it may be dangerously contaminated with pesticides, according to the most recent report from the US Department of Agriculture.

The USDA routinely tests produce for pesticides and their latest analysis included cilantro for the first time. Researchers tested 184 samples, both domestic (81%) and foreign, for 43 different pesticides. The results were shocking:

• 94% of samples were contaminated with one or more pesticides

• One pesticide in particular (chlorpyrifros) was found to exceed the limit set by the Environmental Protection Agency (EPA) by up to 300% and it was detected on 37% of samples

• Researchers found 34 unapproved pesticides on the cilantro samples

• 44% of samples contained at least one unapproved pesticide and washing did not remove them

Even though cilantro isn't on the Dirty Dozen Plus list, you should still avoid it if it's not organic.

If you can’t find organic cilantro at your farmer’s market or in stores, plant some in your garden or grow it in a pot on a sunny windowsill.

Fish Oil Doesn't Cause Bleeding

Fish oil helps prevent blood from getting too sticky and forming clots (coagulating), but it doesn’t cause excessive bleeding and studies show that it doesn’t interfere with anti-coagulant medications.

In a randomized, placebo-controlled, double-blind clinical trial (the gold standard), researchers studied the effects of different doses of fish oil in patients taking warfarin, a drug that prevents blood from clotting. In addition to anti-coagulant medication, participants also received either six grams of fish oil, three grams of fish oil, or a placebo every day for four weeks. Researchers monitored clotting time using a test called the International Normalized Ratio or INR and found no difference between any of the groups. The highest dose (six grams per day) had the same effect on blood clotting as no fish oil at all.

Another randomized, placebo-controlled, double-blind study followed patients who took fish oil or a placebo (soybean oil) for five days after major abdominal surgery. Researchers found no difference in bleeding risk between the two groups but there was a difference in the length of hospitalization. People taking fish oil had shorter hospital stays and checked out, on average, almost five days sooner than those taking the placebo.

Fish oil may not cause bleeding but it can prolong bleeding by inhibiting the clotting process. It’s safe to take just after surgery, but you should avoid taking it just before surgery. Stop taking fish oil at least 48 hours before any medical procedure that carries an increased risk of bleeding. If the procedure goes well, you can resume it as soon as your doctor allows.

References:

Bender N.K. et al. 1998. Effects of Marine Fish Oils on the Anticoagulation Status of Patients Receiving Chronic Warfarin Therapy. Journal of Thrombosis and Thrombolysis 5(3):257-261.

Gerster H. 1998. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? International Journal of Vitamin and Nutrition Research 68(3):159-73.

Harris W.S. Expert opinion: omega-3 fatty acids and bleeding-cause for concern? American Journal of Cardiology 99(6A):44C-46C.

Wichmann M.W. et al. 2007. Evaluation of clinical safety and beneficial effects of a fish oil containing lipid emulsion (Lipoplus, MLF541): data from a prospective, randomized, multicenter trial. Critical Care Medicine 35(3):700-6.

Non-Toxic Weed Killer

Most commercial herbicides used to kill weeds are toxic, even the ones designed for home use. Fortunately, it's easy to make your own non-toxic version at home using ingredients that you probably already have on hand:

1 quart white vinegar

1/4 cup salt

3 drops dish soap

Mix all of the ingredients together until the salt has dissolved. Transfer the mixture to a spray bottle.

Spray the mixture on weeds daily until they die. Two or more applications may be necessary. Take care to NOT spray nearby plants that you do not want to kill.