Yoga for Atrial Fibrillation

Atrial fibrillation is an irregular heartbeat that affects blood flow to the body.

During an episode of "A Fib" the two upper chambers of the heart, the atria, beat out of sync with the two lower chambers, the ventricles. This results in rapid beats, heart palpitations, shortness of breath and weakness. Left untreated, atrial fibrillation increases the risk of heart failure and stroke.

Common treatments for atrial fibrillation include medications, electrical shock, and atrioventricular ablation, a procedure which destroys the electrical connection between the upper and lower chambers of the heart. But a new study shows promise for another type of treatment.

According to research presented at the annual meeting of the American College of Cardiology, 49 adults between the ages of 25 and 70 who had been diagnosed with atrial fibrillation participated in a supervised yoga program. Three times each week for three months, they were led through a 45-minute routine that included yoga poses (asanas), breathing exercises, meditation and relaxation. They were also encouraged to practice daily at home and given an instructional DVD.

As a result, episodes of atrial fibrillation were cut almost in half. Participants experienced an average of 2.1 episodes during the three-month study, compared to 3.8 episodes before beginning the yoga program.

Yoga can impact the nervous system, specifically decreasing activity of the sympathetic branch. The sympathetic nervous system is responsible for our "fight or flight" reaction to stress, which includes increased heart rate.

Yoga has also been documented to decrease levels of catecholamines like dopamine, norepinephrine and epinephrine, hormones produced by the adrenal glands during times of physical and emotional stress.

Yoga may not cure atrial fibrillation, but it can help manage the condition. And it has other benefits as well. Research studies have associated yoga with lower blood pressure, better blood flow, increased immunity, and improvements in strength, flexibility, posture, mood, concentration, learning and memory. 

Reference:

Shurmur S. Presentation, American College of Cardiology annual meeting, New Orleans, April 2, 2011.

My Edible Window Garden

Foods are best when they are freshest, and you can’t find fresher foods than those you grow yourself. Not only are they fresh, but, properly tended, they are also free of pesticides, herbicides and other chemicals.

If you don’t have a garden plot, turn a sunny windowsill into an herb garden or grow a pot of peppers on your patio. Many plants grow well in containers, from salad greens to strawberries, so Manhattanites and apartment-dwellers take note. You can grow fresh food in small spaces.

My Window Garden

I recently put two container gardens in my sunny, south-facing windowsills. One I planted from seed and the other from starts that I bought at the farmer's market.

(Note for New Yorkers: You can find a wide variety of herb starts at the Union Square Greenmarket. Recently I found some there for only $2 each.)

For my herb garden, I picked summer essentials like basil and dill, staples like rosemary and oregano, and varieties that can be difficult to find like lemon thyme and purple sage.

In my garden of  seedlings I planted basil (you can never have enough, especially if you like to make pesto), cilantro, edible flowers (they add such a special touch to salads) and greens. The edible flowers include nasturtium, borage and calendula. For greens, I planted spinach, kale, Swiss chard, purslane, sorrel, and mesclun.

Your Window Garden

To plant a window garden of your own, first pick your plants. In general, those that grow best in containers include chard, fennel, garlic, lettuce, leeks, onions, peppers, radishes, salad greens, shallots, strawberries and tomatoes. Edible flowers and herbs like basil, chive, cilantro, marjoram, mint, rosemary, sage and thyme also grow well in pots.

(Aside from strawberries, fruit is more difficult to grow in small spaces because even dwarf varieties usually require 15-gallon pots, as well as a warm climate, pollination, and pruning expertise).

For container gardens, some plants are best bought as "starts" (small plants that someone else started for you) because they can be difficult to germinate or because they need to be germinated in the fall for a summer harvest: lavender, mint, peppers, rosemary, sage, strawberries, thyme and tomatoes.

Other plants are easily germinated from seed within a week or two under the right conditions: arugula, calendula, chard, cilantro, dandelion, lettuce, marjoram, nasturtium and savory. Garlic can be grown from an organic peeled clove planted in soil.

Pick a pot that has good drainage and the right depth for your plants:

• At least 4 inches deep: basil, chives, cilantro, most lettuces, radishes, marjoram
• At least 6 inches deep: calendula, garlic, mint, mustard greens, nasturtium, savory, shallots, thyme
• 8 inches or deeper: chard, lavender, peppers, rosemary, sage, strawberries, tomatoes

If you put multiple plants in the same pot, choose ones that have similar sunlight, soil and water requirements:

• Plants that need full sun: basil, flowers, oregano, peppers, rosemary, sage, thyme, tomatoes
• Light shade: chard, garlic, leeks, lettuce, radishes, spinach, salad greens
• Mint likes moist and shady conditions, and it should always be planted in its own container because it will take over any pot

Dirt from outdoor gardens doesn’t work well in containers, so buy organic potting soil. Most plants grow well in general-purpose potting soil, but some need more acidic soils, so check before you plant.

You'll also need drainage materials to keep excess water away from roots and allow air to circulate. Rocks, seashells, and pieces of broken terra cotta pots all work well. My grandmother, who had the greenest thumb I've ever known, always added clean egg shells to her drainage materials. They break down gradually and slowly release nutrients into the soil. So I do that too.

Once you have handy the plant pots, seeds or starts, soil and drainage materials, you're ready to get dirty. Place the drainage materials in the bottom of the container so that they retain the soil but allow water to drain.

If you're planting seeds, fill the container with potting soil, pack it down lightly, and plant as directed (different seeds should be inserted to different depths).

If you're planting starts, scatter some soil over the drainage materials, allowing enough space to accommodate the roots and any attached dirt. Remove the starts from their plastic containers, place them in the container, fill any empty space with soil and pack it down lightly.

Water your new container garden generously, enough so that water comes out the bottom. Drain it thoroughly and place the pot in a windowsill.

Then give it good attention and see what your garden grows.

Stress Affects GI Bacteria and Immunity

A new study published in the journal Brain, Behavior and Immunity sheds some light on the connections between stress, gastrointestional bacteria and immunity.

Researchers at Ohio State University found that stress changed the composition of gastrointestinal bacteria, leading to less diverse flora, fewer protective bacteria, and more pathogenic microorganisms (those that cause disease) including Clostridium bacteria.

They also measured an inflammatory marker called interleukin-6 (IL6) and a protein that helps attract white blood cells to areas of injury and infection called monocyte chemotactic protein-1 (MCP1). Stress elevated levels of IL6 and MCP1, suggesting that gastrointestinal bacteria play an important role in inflammation and immunity.

Other studies have linked GI bacteria and MCP1 to inflammatory and autoimmune conditions like asthma, lupus, rheumatoid arthritis and inflammatory bowel disease.

Reference:

Bailey MT et al. Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation. Brain Behavior and Immunity. 2011 Mar; 25(3):397-407.

In The Green Kitchen

"Cooking creates a sense of well-being for yourself and the people you love and brings beauty and meaning to everyday life.

"And all it requires is common sense – the common sense to eat seasonally, to know where your food comes from, to support and buy from local farmers and producers who are good stewards of our natural resources, and to apply the same principles of conservation to your own home kitchen."

This is one of my favorite quotes from Alice Waters' newest book, In the Green Kitchen: Techniques to Learn By Heart.

Inside she shares simple and straightforward recipes that teach readers fundamental skills for healthy cooking (no fancy equipment needed). Learn the basics then cook what inspires you, with the confidence to adapt recipes to local and seasonal ingredients.

Exercise More Effective Than High-Tech Treatment for Coronary Artery Disease

A German study published in Circulation, the flagship journal of the American Heart Association, compared the effectiveness of exercise to that of high-tech medical care in patients with coronary artery disease.

More than one hundred men, aged 70 and younger, were randomly assigned to one of two groups. One group received angioplasty with stenting (stents are tubes that prop open clogged arteries to increase blood flow). Men in the other group were put on an exercise program that included 20 minutes of bicycling each day for 12 months.
   
Researchers found that, compared to angioplasty and stenting, regular physical exercise was more effective and less expensive. The exercisers had fewer relapses and better blood flow than the men who underwent the high-tech procedures. Their treatment was also considerably cheaper, likely due to fewer expensive procedures and hospital stays.

Reference:

Hambrecht R et al. Percutaneous coronary angioplasty compared with exercise training in patients with stable coronary artery disease: a randomized trial. Circulation. 2004 Mar 23; 109(11):1371-8.

Honey: How Sweet It Is

Honey is flower nectar concentrated by bees flapping their wings. It's also a simple carbohydrate. But unlike other simple carbohydrates, it has health benefits and unexpected effects on blood sugar and insulin levels.

In 2004 a study compared the effects of real honey produced by bees to an artificial honey solution made up of dextrose and fructose in the same proportions as honey. After volunteers consumed one or the other for 15 days, researchers found that compared to the same amount of artificial honey, the real honey:

• Caused significantly lower rises in blood sugar and insulin levels

• Reduced levels of C-reactive protein, an inflammatory marker 

• Decreased levels of homocysteine, an amino acid in the blood associated with cardiovascular disease

• Increased HDL cholesterol 

• Decreased total cholesterol and LDL cholesterol

• Decreased triglycerides

The artificial honey solution was associated with higher blood levels of glucose and insulin, and increased levels of triglycerides and LDL cholesterol.

Honey can also be used to reduce symptoms of environmental allergies. Eating local honey reduces allergic sensitivity to flowering plants in the area where the bees gathered the nectar.

And honey can be used topically to help wounds heal. A study in Nigeria found that skin abscesses (deep infections) dressed with gauze soaked in raw, unpasteurized honey healed faster than abscesses given standard antiseptic care, resulting in shorter hospital stays. 

References:

Al-Waili N.S. 2004. Natural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic, and hyperlipidemic subjects: comparison with dextrose and sucrose. Journal of Medicinal Food 7(1):100-7.

Cordain L et al. 2005. Origins and evolution of the Western diet: health implications for the 21st century. American Journal of Clinical Nutrition 81(2): 341-354.

Okeniyi, John AO et al. 2005. Comparison of healing of incised abscess wounds with honey and EUSOL dressing. Journal of Alternative and Complementary Medicine 11(3):511-513.

International Women's Day - 100th Anniversary

Women's Health: A Year in Review

International Women's Day was first proposed by socialist leader Clara Zetkin at the International Conference of Working Women in Copenhagen on March 19, 1910.

The following year, the first International Women's Day event was held. More than one million women and men across Austria, Denmark, Germany and Switzerland attended rallies calling for the equality of women in society and government.

Now International Women’s Day is celebrated every year on March 8th.  It is commemorated by the United Nations and designated in many countries as a national holiday.  And it’s an annual opportunity for women and men from all over the globe to come together, address important issues, and recognize and celebrate the achievements of women.

In celebration of the 100th anniversary of International Women's Day, and in honor of women everywhere, I'm taking a look back over the past year at issues important to us, from infertility and osteoporosis to cell phones and chocolate.

I've also listed some of my favorite recipes from my other blog, The Naturopathic Gourmet.

And if you haven't already, find me on Facebook.

Happy International Women's Day!

Dr. Sarah Cimperman, ND

• Girl2Woman

Pathfinder International is a non-profit organization working to increase access to reproductive health care through the creation of sustainable community-based programs.

• Fitness or Fatness: Which Matters Most?

A recent survey by Glamour magazine found that 97 percent of women had at least one negative thought about their body every day. It happened, on average, 13 times per day, but in some instances up to 100 times per day. Thin may be in, but is it healthy? A review of the research reveals why overweight women should focus on fitness, forget about fatness, and learn to love their bodies.

• Endocrine Disruption Prevention Act 

Endocrine-disrupting chemicals in the environment can mimic or block natural hormones made by the body. They have been linked to irreversible reproductive and developmental problems like early puberty, infertility and cancer.

• Toxic Ingredients Are Often Unlisted

Studies show that before babies are even born, their bodies are contaminated with up to 358 different chemicals. Many have been linked to cardiovascular disease, type two diabetes, weakened immune systems, imbalances in thyroid and sex hormones, and even cancer.

• Safe Alternatives to Toxic Household Products

Twelve ways to protect yourself and your family from household toxins.

• The Health Hazards of Cell Phone Radiation and How to Minimize Your Exposure

For pregnant women, excessive cell phone radiation can be especially dangerous. In utero exposure has been associated with elevated fetal heart rates and, in children, hyperactivity, behavioral and emotional difficulties, and problems with memory and learning.

• Is Calcium Dangerous? 

An article published earlier this year in the British Medical Journal concluded that taking calcium supplements was associated with an increased risk of having a heart attack. This meta-analysis was flawed in several ways, yet it raised an important issue. Too many people, especially women, take too much calcium.

• Weight-Bearing Exercise Without a Gym
  

You don't need a gym to strengthen bones and muscles. Here are some simple resistance exercises you can do at home or at the park because they don’t require weights or equipment. Together, they will target all major areas of your body: arms, legs, chest, abdomen and back.

• Tea Protects Cognitive Health and Bone Mineral Density 

Drinking tea has been associated with the preservation of bone mineral density in older women.

• Must-See Movies for Pregnant Women, Expecting Parents, and Caregivers of Infants

I attended the premiere of two new independent documentaries, My Toxic Baby and Latching On: The Politics of Breastfeeding in America, presented by Women Make Movies and New York Women In Film and Television. These are must-see films for pregnant women, expecting parents, and caregivers of infants alike.

One topic I found especially fascinating was Elimination Communication, a method of diaper-free infant toilet training practiced throughout the world. It saves money, reduces environmental pollution, helps develop good communication between infants and caregivers, eliminates skin irritation and diaper rash, and reduces exposure to chemicals found in single-use diapers.

•  Choices in Childbirth

This non-profit organization promotes good maternity care. Through education, advocacy and outreach they give women the information they need to make informed decisions about where and how to give birth.

• Adverse Effects of High Heels

Wearing high heels has long been associated with foot pain and problems like ingrown toe nails, corns, calluses, bunions, neuromas, hammertoes and other deformities. A recent study shows that women who wear high heels are also at risk for structural and functional changes in muscles and tendons of the lower leg. For healthy feet, ankles and legs, follow these rules when selecting shoes.

•  Whole Living Magazine

I was featured as one of five "notable" healers in the September 2010 issue of Whole Living magazine.

• Selecting the Healthiest Chocolate

Not all chocolate is good for you and the ingredients make all the difference. The best bars have a high cocoa content, because it’s the cocoa powder that contains healthy compounds shown to reduce the risk of cardiovascular disease, heart attack, stroke and cancer.

Dreamy Dark Chocolate Mi-Cuits

These delicious little chocolate cakes are called "mi-cuits" in France (pronounced “mee-kwee”), which translates to "midway cooked." Because their centers are soft and gooey, they may appear only partially baked, but believe me, they are cooked to perfection.



 
Fruit and Nut Bars

These home-made granola bars are easy to make, healthier than processed bars, and packed full of raw nuts, dried fruit and whole grain oats. They freeze well so make a big batch and keep them on hand for quick breakfasts when you're short on time or healthy, portable snacks. Take them to school or work, the beach or hiking trail, or wherever your day may take you. 

Central Park Salad

I live in the middle of Manhattan, but I can still forage for food. I gathered all of these ingredients within a mile of my apartment except the sea salt, olive oil, and white wine vinegar (which I bought from the source on a trip to Napa). If I can do it in New York City, almost anyone can.

Easy Baked Eggs

This dish makes a quick, nutritious breakfast on busy mornings, but it can also be served as a satisfying brunch, lunch or dinner.

Wild Salmon with Ginger Orange Sauce 

I always keep wild salmon in my freezer for fast dinners when I'm short on time. After you thaw it overnight in the fridge, it cooks quite quickly. You have just enough time to make the sauce and toss a salad before it's ready to eat.

Cherry Salsa with Grilled Pacific Halibut

Spicy and sweet, this unusual twist on salsa is a flavorful accompaniment to grilled fish and seafood. I served it with halibut, but this fresh fruit salsa also pairs well with poultry or pork, and vegetarians will enjoy it over grilled tofu triangles drizzled with tamari.

Blood Orange Balsamic Vinaigrette

Citrus peels contain flavonoids like nobiletin and tangeritin that have anti-inflammatory and anti-tumor effects in the body. Studies show that these flavonoids can induce the death of cancer cells (apoptosis) and reduce the chance that tumors will spread to other parts of the body.

Cranberry Beans with Rosemary and Garlic 

Beans are a healthy vegetarian protein and full of fiber. They can help balance blood sugar, regulate the digestive tract, and reduce the risk of cardiovascular disease, diabetes and cancer.

Dinosaur Kale Chips

You never thought you could eat an entire bunch of kale in one sitting. Until now.

Mizuna with Tomatoes and Garlic

Mizuna is a green leafy vegetable native to Japan and a member of the Brassicaceae family, well known for its antioxidant and anti-cancer benefits. Sometimes referred to as Spider Mustard, it has long and feathery leaves, tender and juicy stems, and a peppery flavor that is reminiscent of mustard greens.

Blueberry Yogurt Clafouti

This delicious dessert is a healthy alternative to blueberry pies that commonly contain large amounts of refined carbohydrates. It is mostly fruit, yogurt, milk and eggs, and it calls for only small amounts of whole wheat flour and honey.



Apple Pecan Tart with Chestnut Pastry and Cinnamon Whipped Cream

This dessert contains whole fruit, nuts and whole grains, with just a touch of maple syrup. It's a healthy alternative to traditional pecan and apple pies laden with white flour, sugar and sometimes even corn syrup.




Chocolate Almond Tarte

This dessert is light, delicious and gluten-free. It is also healthy, full of antioxidants from the cocoa powder and essential fatty acids from the almonds. High in protein and only slightly sweetened with a touch of honey, it is a great way to end a special meal.