Author Archives: Dr. Sacha

Saw Palmetto for Prostate

Boucher Institute of Naturopathic Medicine was of a male patient suffering from BPH, or benign prostatic hyperplasia. BPH is a condition that causes an enlargement of the prostate which then presses on the male urethra, obstructing urinary flow and causing frequent and sometimes painful urination, urinary hesitancy (start-and-stop flow), an increased risk of urinary tract infections and urinary retention. Some attention will be paid here to this condition as if often begins in middle age for men and approximately three quarters of males over the age of 75 will suffer from it.

My patient’s chief complaint at the time was nocturnal urination – he was rising up to four times per night to greet the toilet with sleepy eyes. Lethargic in the morning, he was seeking a quick and permanent resolution. His medical doctor was suggesting medication but he wanted to try the natural route.

I hit the books to determine the best natural therapies to treat BPH and the herb saw palmetto (Serenoa repens) popped up in the literature time and time again. Under the advisement of my supervising physician, I concocted an herbal tincture with saw palmetto as the main ingredient. The patient agreed to try it. Several weeks later he was back in my office with a smile on his face. I asked him about his nightly urinary habits and he happily replied he’s only getting up once to twice a night now to pee. I had to hide my shock that my herbal formula had worked so well (we had also adjusted his dietary and physical activity habits which may have played a role in his body’s response).

Several months ago a systematic review on saw palmetto came out. It concluded that, “Serenoa repens therapy does not improve LUTS [lower urinary tract symptoms] or Q(max) [maximum urinary output] compared with placebo in men with BPH, even at double and triple the usual dose. Adverse events were generally mild and comparable to placebo.”

This didn’t seem to fit with my experience in clinic that day, nor my experience since. Upon digging a little further, I came across a great article written by GreenMedInfo.com. They state that the findings of this study and another negative metanalysis conducted in 2009 “conflict with numerous randomized, double-blind studies and previous reviews that have found Saw palmetto reduces prostate symptoms.” An example of the conflicting evidence is a Cochrane review from 2000 in which 18 studies from 1966 – 1997 were assessed and found that saw palmetto improved BPH symptoms by an average of 72%.

So why the conflicting evidence? And, doesn’t it seem to always be the case that certain studies will show positive results for a substance (whether a drug, supplement, herb or food) while others will show the opposite?

The Green Med Info article determined the discord has much to do with study design. Among their findings were:

good quality research studies are being left out of the reviews because they don’t meet increasingly tighter protocols being set out by pharmaceutical research
varying amounts of the bioactive ingredient in different saw palmetto herbal products were using in different studies
studies involving combination herbal products were omitted from the reviews, and it has been found that, like most herbs, saw palmetto works synergistically with other herbs to produce greater benefits
BPH is a result of a combination of factors (obesity, low physical activity, alcohol, saturated fatty diet, stress, smoking, etc.) and therefore when saw palmetto is prescribed in a traditional medicinal setting, a combination of herbs and lifestyle changes may be recommended.. Saw palmetto has worked this way for many years, for thousands of patients, although the positive benefits to this holistic approach will not be picked up in large, clinical “single active constituent” studies.

Based on findings in my clinical practice, and positive research study designs that reflect the intricacies of herbal prescribing, I continue to recommend saw palmetto to my patients for BPH.

North Vancouver Family Needs Your Help

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I have just learned that a chiropractor I worked with, Erica Harris, was diagnosed this past June with acute leukemia. As she is a mother of two and part of a loving family, I am posting the information below in the hopes that you’ll be willing to do a simple cheek swab to see if you would be an ideal match – they have yet to locate the one-in-a-million bone-marrow match that is vitally needed to save her life.

The following is a re-post from LynnValleyLife.com.

Now that the sun is shining, most parents and kids are thinking about beach days, play dates, and picnics in the park. Unfortunately, one Lynn Valley family’s summer dreams have been cut short in a manner as tragic as it was unexpected.

Erica Harris is a wife, a mom to two young sons, and a chiropractor who has spent time working at Canopy Health in Lynn Valley Village. She has owned her own clinic and built her career helping professional and amateur athletes reach their peak. But on June 6 she received word that her own health is facing a severe challenge. On that day she learned she has acute myelogenous leukemia, and was immediately admitted to hospital.

Two days later she started a week-long course of chemotherapy intended to wipe out the cancerous cells in her bone marrow. It was not successful. In fact, the percentage of leukemic cells in her blood was even higher than before.

Doctors now know that Erica is in a high-risk category that requires an even harsher round of chemo to wipe out all the cells in her marrow, good and bad alike (she is just finishing up these treatments in the next day or two). This sets the stage for a bone marrow transplant to follow, which will provide her with ‘seed’ cells to regrow the marrow she needs to produce healthy blood cells.

But there’s a problem. So far a suitable match has not been found for Erica, and her need is urgent and time-limited. That’s why her friends, family and colleagues are doing all they can to spread the word to encourage people to do the simple steps necessary to see if they are a potential match.

This involves a simple cheek swab (you can do it all by mail, or to save precious time, in person at a Canadian Blood Services centre). If a match is found, the vast majority of donations are made via a minimally invasive procedure involving blood collection; occasionally a more involved collection of marrow from the iliac crest is done under local or general anesthetic.

Of course, there are more people than Erica in need of these life-saving treatments, and her family hopes that others will benefit from the kindness of donors who may not be a direct match for Erica.

“Also, if you, and/or anyone you know, are able to donate blood or platelets – this is also very important,” says Erica’s husband Harley Harris. “Erica had a number of transfusions … in her first round of chemo, and we anticipate there will be many more transfusions during this next chemo treatment. You never realize how important donating blood and platelets really is until you are receiving them.”

Harley’s great wish is to have Erica home again and tucking in their two boys at night. The two- and five-year-old lads are her biggest cheering squad, urging her ‘good’ cells on with chants of “Go, fighters, go!!”

But Erica’s ‘good’ cells need a helping hand, and that’s what neighbours are for. So please learn more about the donation process and how you can get involved. And please spread the word on your own Facebook pages and amongst your email lists.

We’ll be sure to update you with any other opportunities to give this Lynn Valley family a hand. In the meantime, please continue to keep Erica, Harley and their boys in your thoughts.

– Peggy Trendell-Jensen, Editor

September 11, 2012: An Update From the Harris Family on Lynn Valley Life

URGENT: Mom of two running out of time(saultstar.com)

High Blood Pressure

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It is the most common diagnosis in doctor’s offices – 5.9% of family medical diagnoses are hypertension, making up a whopping 11 million patient visits a year, followed closely by diabetes, acute upper respiratory infections and sinusitis.

The optimal blood pressure is 110/70 but 120/80 is considered “normal”. Those with blood pressure that has crept up to 139/89 are considered prehypertensive, and stage 1 hypertension starts at 140/90 and above. A hypertensive emergency (ER visit) is defined as 200/120 with symptoms such as headaches, blurred vision, chest pain, shortness of breath and/or renal insufficiency.

Hypertension is very amendable to natural medicine – a combination of nutritional changes, exercise, and supplements can greatly reduce potential morbidity and mortality.

If you are diagnosed with hypertension, it’s important to consider the causes and ask yourself whether these could be contributing in your case: side effects of drugs, estrogen in the birth control pill, Cushing’s disease (excess cortisol in the body), recreational cocaine use, aortic coarctation, abuse of alcohol, licorice over-consumption, gestational hypertension (high blood pressure of pregnancy), excess calcium in the blood (due to various causes such hyperparathyroidism, malignancy, Paget’s disease, and sarcoidosis), insulin resistance, heavy metals toxicity from mercury or lead, non-steroidal anti-inflammatory drugs such as ibuprofen and aspirin, sleep apnea, thyroid disease, tobacco consumption, upper cervical spine subluxation, and vitamin D deficiency. As you can tell from this extensive list, there are many factors that can cause or contribute to hypertension, and it’s important to find a physician who is willing to do some investigative work (lab tests, physical assessment) in order to find the cause.

A low-sodium, high-potassium diet should be implemented to treat hypertension. The ideal diet is a paleolithic-Mediterranean style which includes an abundant consumption of vegetables, fruit, seeds, nuts, omega-3 and monounsaturated fatty acids (as in fish, olive oil and avocados), and lean sources of protein (lean meats, fatty cold-water fish, soy and whey proteins). Reducing your consumption of processed foods will ultimately decrease chemical preservatives, artificial sweeteners, candies, pastries, breads, cookies and other high-glycemic foods in your diet – a real bonus to overall health! Especially important foods to eat regularly are dark leafy greens, garlic and onions, fish, almonds and small amounts of dark chocolate.

Foundational supplements for a hypertensive protocol include fish oils, a high-potency multivitamin, probiotics, and vitamin D to correct any deficiencies present. Other important supplements to be used to lower blood pressure and protect your cardiovascular system are coenzyme Q-10, potassium, magnesium, acetyl-l-carnitine, L-arginine, garlic, and vitamin C. Every effort should be taken to achieve a healthy body weight, and exercise should be performed 30 – 60 minutes per day, 4 – 7 times per week. However, those who are at risk of cardiovascular disease should receive a stress test from their GP before initiating vigorous exercise in order to ensure the blood pressure is not rising threateningly high during physical activity. Lastly, stress-reduction exercises should be implemented daily and made to be a habit. My favorites are meditation, Qigong, deep breathing exercises, acupuncture, relaxation or visualization audio soundtracks and nature walks.

Treat your heart healthy – it is the one muscle in your body that works continually, from before you’re born to the moment you die, and it deserves love and attention.

Naturally Thinner

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Blood Sugar Dysregulation

Insulin is a hormone involved in blood sugar regulation. When we ingest food, our blood sugar raises as that food is absorbed and the pancreas pumps out insulin to help shuttle the blood sugar into cells where it can be burned as fuel or stored as potential energy. Irregular blood sugar due to hypoglycemia or hyperglycemia causes insulin levels to fluctuate, and generally will result in an overproduction of insulin, ultimately promoting fat storage around the waist line. The solution is to maintain stable blood sugar levels through a low glycemic index diet, a daily routine of physical activity and a solid stress-reduction plan. I use FirstLine Therapy in my practice to promote healthy blood sugar levels.

The Stress Response

Practically all of us live with chronic stress – balancing school, work, children, our spouse, relationships, and our financial situation, not to mention internal stresses which generally go ignored or unnoticed: digestive dysbiosis, blood sugar swings, toxins, coffee, lack of relaxation, inflammation, smoking, prescription drugs, allergies, lack of sleep, alcohol, and negative attitudes and beliefs. These all affect our adrenal gland’s production of cortisol. When cortisol raises and stays high, it causes glucose and insulin levels to rise, which contributes to poor eating habits and obesity. I cannot overstate the effect stress has on our bodies! In my humble opinion, no weight loss strategy is complete unless it addresses this stress response. My favorite additions to a program aimed at altering body composition are yoga, meditation, journaling, nature walks, playing with pets, deep breathing exercises, tai chi, massage therapy, social support, visualization exercises, regular physical activity, and creating art. Not that you have to do them all! Ideally, one or more would appeal to you and you would find space in your week to incorporate some form of these on a daily basis.

Nutrient Intake

Here it is. The “calories in” part of the equation. The math is clear: excessive caloric intake without a simultaneous increase in energy expenditure will (unfortunately!) result in excessive body fat. For you to lose one pound a week – which is a very healthy goal – you would have to decrease your caloric intake by 3500 calories each week. Also to note, the energy your body uses to store excess triglycerides is 0-2%, for carbohydrates it is 6-8%, and for protein it is 25-30%. This means a higher intake of healthy, lean protein will burn more energy than a diet high in carbohydrates. Also, while on the topic of animal protein, I’d like to add that alternative sources of protein such as nuts, seeds, beans, peas, lentils and protein powder shakes, encourage weight loss, and reduce heart disease and cancer risk. Along with proper nutritious, eat behaviors must be taken into account. North American portion sizes are some of the largest in the world – commit to cutting portion sizes in half and eating more regularly throughout the day as opposed to three large meals. Slow down when you chew. Be present with your food – note it’s color, taste and texture with every bite. Eating slower encourages a sensation of satiety earlier in a meal.

Food Allergies

Food allergies, sensitivities and intolerances need to be assessed or tested for. Gluten and dairy sensitivities are the most common seen in practice. Allergies affect the immune system and create a state of chronic inflammation; they affect the adrenal gland by increasing cortisol production, and imbalance the body’s water balance – promoting edema and encouraging weight through water retention.

Setting Goals

If “all of nothing” isn’t in your personality description, you may do far better by breaking down your health aspirations and planning small, attainable goals that you can implement, soon to become habits. For example, on week one you may want to eliminate soda and fruit juice. Week two may begin with avoiding all white-flour products: muffins, cookies, cakes, donuts and scones; perhaps replacing these with the occasional homemade spelt, bran and blueberry muffin (served with coconut oil in place of butter). As you work your way into week three, your next achievement could be to eliminate all sugar from your diet entirely – replacing white and brown sugar with healthier versions such as unpasteurized honey, black-strap molasses or real maple syrup. When the sweet cravings threaten to overcome you, put to use your creativity and kitchen skills and experiment with healthy desserts such as banana ice-cream. Then, as you start to gain energy and momentum, you could finish off your first month by creating an exercise plan in week four – perhaps walking for 30 minutes four times a week – with the intention to add to this in the coming months. As you master the implementation of healthy habits, your self-esteem and confidence will surge, paving the way for future progress.

Exercise

Diet alone is not enough; regular physical activity is an essential part of maintaining a healthy weight. This should become as nonnegotiable as brushing your teeth. It doesn’t need to require a ton of time – simply creating the space to have a brisk walk for half an hour every day is enough. This may mean walking during lunch hour, getting off the bus several stops early, walking the dog as soon as you get home from work, parking the car farther away and walking to the grocery store. The crucial word here is walk. Get your body moving! It is so simple and natural to do as a child but as life overwhelms us with all of its obligations, we absolutely must create the time to move our bodies. Make it a priority. Get a physical trainer to get you started, join a fitness club, attend cardio kickboxing, let a boot camp whip you into shape, take up hiking on the weekends – I’d love to see you on the Grind! If you must do “the lazy”, pick up a pair of hand weights while you’re sitting in front of that TV. As the sun finally shines it’s beautiful rays over Vancouver, there are no excuses to stay indoors and put off physical activity.

Thyroid

Often this small gland stands in our way of shedding pounds and increasing lean muscle mass. The thyroid regulates metabolism and due to various factors such as nutrient deficiencies, toxic overload, autoimmunity and digestive disorders, it can become imbalanced and not perform as it should. This is essential to get checked out, and to dig deeper then simply getting a TSH tested by your medical doctor. I’ve written about the thyroid gland before; it’s a very complex topic and something of a personal interest to me as a close family member has an autoimmune thyroid condition called Hashimoto’s disease.

Fat Metabolism

I discussed protein versus carbohydrate intake above, but fat metabolism can’t be overlooked. Fats are absorbed in our small intestine and travel through the blood to be either used as energy or stored in the liver, muscle and adipose (fat) tissue. The body requires key nutrients in order to burn fat: Vitamin B₃, B₆, vitamin C, zinc, magnesium, omega 3’s, and lipotropic factors such as choline, methionine and inositol.

Your Commitment

There you have it! The keys to a successful weight loss program in which the main goal is to positively alter body composition (ie. decrease fat mass and increase lean muscle mass) and the end result being a decrease in risks associated with carrying excess weight (heart disease, diabetes, cancer, osteoarthritis, sleep apnea, gallbladder disease, etc.). Now, all you need to get started is a commitment to the process and then you can put your plan into action.

Interesting article: how low-carb diets compare to the Mediterranean diet for weight loss

Runny Nose, Sneezing, Itchy Watery Eyes…Welcome to Allergy Season!

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When we hear the word allergy what springs to mind is a seasonal reaction to pollen, grasses and weeds, or we associate allergies with year-round reactions to dust, mold and dander from our furry loved ones. These have a similar underlying physiological mechanism that is also to blame for the common food allergy, notably the anaphylactic, life-threatening response to peanuts or penicillin. Less commonly known are food sensitivities that arise from our immune system’s overproduction of immunoglobulin G antibodies in response to foods such as wheat, dairy, soy and yeast.

An environmental or food allergy causes symptoms ranging from wheezing and shortness of breath, to an itchy, swollen tongue or eyes and involves mast cells (immune cells) releasing histamine which creates a cascade of inflammatory reactions leading to fluid collection, itchiness, and swelling. Over-the-counter antihistamines such as Benadryl and Claritin are conventionally recommended to halt the histamine release. I like to dig deeper and treat the root cause.

The following issues need to be assessed and treated in order to procure a lasting, drug-free resolution to allergies:

• Toxin overload

It’s undeniable. We live in a toxic soup. It’s only getting worse as 2,000 new synthetic chemicals are added to our environment ever year (most of them significantly lacking in long-term safety data!) Now, add to that: air pollution, BPA, lauryl sulfites, heavy metals, drinking water contaminants, PCBs, dioxins, pesticides, parabens, phthalates, alcohol, pharmaceutical medications, cigarette smoke, and exogenous sources of hormones such as bovine growth hormone, hormone replacement therapy, and oral contraceptives (this list is practically never-ending!)
Toxic buildup in the body alters the immune system’s sensitivity. In other words, the immune system becomes hyper-reactive and more likely to create a pathological response to environmental or food antigens. A great first step for anyone deciding to take the natural approach to treatment is to do a three week liver, bowel, blood and kidney detoxification program. I find this extremely effective as we head out of winter and into the spring and summer allergy season. Naturopathic doctors tend to use a comprehensive approach that entails some or all of the following: a clean diet, nutritional and herbal support, meditation and stress reduction, infrared saunas, exercise and sweating, and colon hydrotherapy.

• Digestive dysbiosis & food sensitivities

An imbalanced flora (protective bacteria that live in our small and large intestines) can contribute to self-intoxication as they metabolize the food we eat and produce toxic by-products that are absorbed through the walls of our intestines. These put our immune systems into a state of defense – reproducing and attacking and creating inflammatory cascades with positive feedback loops which keep the cell engaged in battle. Also, there is an overgrowth of pathogenic strains of bacteria, yeast and/or parasites; they maintain an environment in our gut which makes it difficult for our natural, protective flora to flourish. In a healthy digestive tract, the acidophilus and bifidobacteria outnumber the dysbiotic flora and are essential for maintaining a balanced immune system. Food sensitivities contribute to gut dysbiosis, inflammation in the walls of the intestines, and a permeable intestinal barrier, creating the perfect storm to rev up the immune system’s reactivity. I recommend assessing for food sensitivities, either by using an elimination and challenge diet, or a simple, non-invasive, in-office procedure (performed by most naturopathic doctors), and then eliminating the foods for a period of time while a “gut-healing” protocol is performed.

• Adrenal fatigue

You may be wondering, what the heck do the adrenal glands have to do with allergies? Actually, quite a bit! These small, triangular, endocrine glands sit atop the kidneys and maintain much of our normalcy as we deal with chronic stress throughout our lives. Stress to the body doesn’t just come in the form of mental, emotional and psychological stress, but can be from blood sugar issues, toxins, cancer, physical activity, high blood pressure, viruses and bacteria. Some common symptoms that arise when the adrenal glands are fatigued are new or worsening allergies, feeling of “burnout”, inability to exercise (exhausted), easily overwhelmed and emotional, decreased sex drive and a feeling of faintness upon moving from a sitting to standing position.
What are some methods to protect the adrenal glands from further burnout and support our body through stress? My favorites are: adaptogenic herbs (withania, rhodiola, ginseng and holy basil), nutrients which are quickly depleted during stress (such as vitamin C, vitamin B complex and zinc); reduction or abstaining from alcohol; caffeine; sugar and processed white flour products; plenty of sleep; moderate amounts of exercise; and lots of laughter and joy.

• Nutrient deficiencies

Common nutrient deficiencies are inadequate vitamin D and an imbalanced omega 3 to 6 ratio. Let’s start with the vitamin D. Seventy-five percent of American adults have a vitamin D deficiency (diagnosed through blood tests) and certainly, with our reduced sun exposure in Canada, you can assume the same or worse. As the research continues to roll out on vitamin D, we’re learning about its role in immune modulation and as a cancer-fighting hormone. I recommend patients take between 2,000 – 10,000 IUs of vitamin D for varying lengths of time depending on their state of deficiency and health concerns.
Fish oils contain omega 3 oils, which have a tendency to reduce inflammation in the body. The omega 6 oils tend to be pro-inflammatory and thus, a ratio of 1:1 or 2:1 omega 3 to 6 is the ideal state to keep the immune system from over-reacting and preventing chronic degenerative illnesses with inflammation as the underlying process. We obtain a heavy amount of omega 6’s through vegetable oils – namely salad dressing, deep fried foods, and processed goods (muffins, cakes, crackers, etc.) I recommend a reduction of these types of foods and an increase in wild salmon, walnuts, flax seeds and flax oil, and fish oils (all rich in omega 3’s) to help modulate the immune system and reduce allergenicity.

Of course, there are many specific nutrients and herbs that we use to treat the symptoms of allergies – my top 5 list is below – however, as a naturopathic doctor, my philosophy is to treat the root cause, remove obstructions to healing, and allow the body to naturally regain balance.

1. Vitamin C with bioflavonoids
2. Quercetin
3. Bromelain
4. Mushroom formula (including shiitake, maitake, reishi mushrooms)
5. Astragalus membranaceus

As we head toward the thick of allergy season, detoxify, support and strengthen your adrenal glands, and ensure adequate nutrient levels through food and supplementation to rebalance your immune system and eliminate allergies once and for all.

Which Supplements to Take??

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Another common scenario I see is over supplementation. Heeding too much of the “take this, take that” advice can lead to one walking through my door with a bag overflowing with supplements. Supplements are excellent to take when deficient or helping the body to regain balance, but ultimately we are creatures that were created with mouths – openings in our face with which food was meant to enter, be digested, absorbed, assimilated, and nourish our body for the promotion of health.

That is why I am recommending you read what has recently been written by a colleague of mine, Dr. Melanie Deschatelets, who I know, respect, and agree with. She’s pared the supplement controversy down to the top 3 that she would recommend if one were to “self-supplement” in her Minimalist Guide to Supplements; Top 3 You Can’t Get From Food.

Read for yourself, and enjoy!

An Unconventional Recipe

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Sometimes the sweetest meals are created at whim.

I had originally found it at a local farmer’s market. A spaghetti squash almost rolled right off the rack at me, and I knew it was time to experiment. I had never purchased, baked, or eaten a spaghetti squash before, but had recently seen it as the main ingredient in several recipes, so to the till we went.

Upon slicing it in half, I found it to be not a spaghetti squash. There were large orange pumpkin seeds (or something that resembled them) inside. I carved them out and decided this squash would have to make do. Following directions in one of the recipes for spaghetti squash, I carved out the innards, placed each half of the squash face-down in a casserole dish with 1/4 inch water in the bottom, and baked the squash halves for 40 minutes at 400 degrees.

They turned out perfect, mouth-watering in their simplistic perfection. In the meantime, while they were a-bake, I cut a white onion in half and blinked away tears as I sliced and diced. In a pot, I melted 1 teaspoon of organic butter and 2 teaspoons of coconut oil on medium and added the diced onion once the butter started to bubble. Every now and then I tossed with a spoon, to which I then added 2 cloves of minced garlic, 1 bay leaf, a teaspoon of ground thyme and a teaspoon of freshly chopped sage.

The mixture simmered on the burner, wafting aromas of garlic butter and herbs throughout my kitchen. My stomach growled.

I next added a 700 ml bottle of organic portobello mushroom pasta sauce, and, after a few moments mixing and heating, a large container of organic, non-medicated ground beef. I placed a lid on the pot after stirring all the ingredients together well. Almost forgot! On searching the fridge for leftover veggies that needed to be used up, I found a half green pepper and 1/3 of a dark green jalapeno. I chopped and added both.

Within fifteen minutes the squash were finished and the ground beef was thoroughly cooked. I then chopped a 1/2 bunch of cilantro and added it to the beef mixture, stirred and let it sit a moment, allowing all the flavors to fuse together.

To plate, I drizzled a teaspoon of olive oil on top of a quarter of the squash, then scooped the tomato-beef sauce on top. I ended with freshly ground pepper and sea salt to taste.

The squash almost melted in my mouth and was such a nice contrast with the hearty tomato and beef flavors. I’ve started to embrace the Paleolithic Diet as a new way of eating, and all the ingredients in this delicious and easy-to-make dinner fit perfectly into the no-dairy and grain way of eating that was that of our ancient ancestors. One thing was clear: I was feasting like a queen!

The Pediatric Disease with Geriatric Consequences: Osteoporosis

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Close to a quarter of those who have a hip fracture due to brittle, porous bones (part of what defines osteoporosis) will die within a year. It is generally thought to be a disease of the elderly, but can strike at any age, and, as we start losing bone in our mid-30’s, it is a prime example how we should be using preventative medicine in childhood to optimize our peak bone mass in adolescence.

This condition is diagnosed when bone mass falls 25 per cent below normal, leading to increases in fractures, disfigurement, lowered self-esteem, and a loss of mobility and independence. The most common tool of diagnosis is a bone mineral density (BMD) test called a DEXA scan. This test is recommended for postmenopausal women over 65 years of age or those under 65 years of age with significant risk factors.

Osteoporosis has been on the rise in North America in the last few decades. At least 1 in 3 women and 1 in 5 men will suffer from an osteoporotic fracture during their lifetime. Follow this link for more statistics from Osteoporosis Canada.

So, what is happening here?

It leaves me asking the following questions: why is our food so deplete in vital minerals? Why has our diet drastically changed in the last 50-100 years from the whole, real foods our great grandparents grew, cooked, and consumed? How do we reverse and prevent the common mal-absorption issues that obstruct the body from utilizing nutrients to build strong bones? As a naturopathic doctor, I feel it’s my duty and responsibility to dig deeper and find the cause of the disease rather than simply treating the symptoms.

Osteoporosis is much more common in affluent parts of the world that have developed the unhealthy dietary habits and sedentary lifestyle common in North America. Women are less likely to develop osteoporosis if they’ve had multiple pregnancies, do physical labor and frequent physical activity, eat a predominantly vegetarian diet, and have a higher Body Mass Index (BMI) (one disease in which being overweight is protective!)

Osteoporosis is largely preventable. The best thing we can do for our youth is to encourage them to participate in sports and ensure they’re getting adequate daily physical activity, lessening the time spent in front of the TV and computer. The latest studies show that regular strength training helps build and maintain strong bones; a recent study that followed women doing vigour exercise for an hour a day for 1 year, found they increased their bone calcium levels by 30%. While most of us don’t have an hour per day to spend on exercise, I do recommend doing at least 30 minutes five days per week of higher intensity cardio with some strength training built in.

A nutritious upbringing starting in childhood and lasting throughout life is very important.

Soy foods fed to children (in moderation) have been correlated with positive bone density levels in adulthood.
It is important to limit or avoid pop which leaches calcium from the bones. The risk of osteoporosis has increased dramatically since carbonated drinks containing phosphorous became a staple in the North American diet. Phosphorous readily binds with calcium, increasing the rate at which we excrete it from our body through urine.
Protein is important for a healthy body structure, but too much is acidifying for the body. Calcium binds with acidic products in the blood, (caffeine included here) decreasing the availability for the bone, and these calcium complexes are then excreted from our bodies.

Moderating our protein and caffeine intake is important. General protein recommendations are 0.4 grams of protein per pound of body weight per day (roughly 80g per day for a 200 lb individual), and as for caffeine – no more than 1 cup of coffee per day. The next step is to increase consumption of calcium-rich, nutrient-dense foods such as green leafy vegetables, nuts, broccoli and beans to protect against and reverse osteoporosis.

If you reach the place where supplementation has been recommended by a doctor, know that calcium alone is insufficient. There are over two dozen nutrients necessary for bone health. Studies have shown that while calcium, magnesium and vitamin D are vital, other microminerals are required to build stronger bones, and this is key to preventing fractures. The daily intake of calcium should be 1,000 mg for men and 1,200 mg for women, with the majority coming from foods and the rest from a supplement. Specifically you want a supplement containing bone-strengthening nutrients such as calcium, magnesium, vitamin D, strontium, boron, zinc, and manganese. Calcium comes in various forms – I recommend calcium hydroxyapatite which is sourced directly from bovine bone, similar in makeup to our own human bone. Ensure your calcium hydroxyapatite supplement is derived from pasture-fed free-range livestock not subjected to antibiotics or bovine growth hormone (rBGH).

Remember: prevention is key, but if you already have a diagnosis of osteoporosis, it is even more important to get regular physical exercise, reduce your consumption of caffeine, sugar, and carbonated beverages, moderate your protein consumption, and increase your consumption of highly nutritious calcium-rich foods while taking a daily supplement to meet the calcium needs of the body.

Antioxidative Power

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Free radicals come from the environment in the form of sunlight, radiation, x-rays, pesticides, and solvents. Free radicals are also produced in our bodies during natural chemical reactions, such as the cellular production of energy.

There is no area of the body left unaffected by free radicals. These nasty scavengers can destroy the inner lining of the heart’s blood vessels contributing to atherosclerosis, as well as increasing the inflammatory process that underlies conditions such as arthritis and diabetes. Free radicals have been shown to play a role in asthma, cancer, cataracts, obesity and congestive heart failure.

This is where antioxidants come in: they prevent the damage associated with free radicals as they provide an extra electron to neutralize the free radical. One of the reasons why humans have a much longer lifespan than animals is because of our dietary intake and greater consumption of antioxidants.

You’ll recognize these as vitamins C and E, beta-carotene, bioflavonoids and coenzyme Q10.

Vitamin C is a popular antioxidant that we’ve all heard of. It plays a primarily protective role in the body, helping to protect from cancerous changes at a cellular level, regenerating vitamin E stores and enhancing white blood cells of our immune system. In a study of over 11,000 adults, 500 mg of vitamin C daily elongated the life span of men by five years and women by one to three years. When you are deficient in vitamin C, you’ll notice a susceptibility to lung infections, colds and flus, poor wound healing, and gum disease. The best sources are fruits such as berries and citrus, and vegetables – parsley, broccoli, bell peppers, cauliflower, kale, Brussels sprouts. Keep in mind vitamins degrade with heat (minerals do not), so eating them raw or slightly steamed will provide you with the highest vitamin bang for your buck.

Vitamin E is a fat-soluble antioxidant shown to reduce the risk of heart disease by 50 per cent. It protects the skin from ultraviolet light (sun damage), allows cells to communicate effectively which each other, and protects against prostate cancer, Alzheimer’s disease, eye and liver disease. Nuts and seeds such as almonds and sunflower seeds are a great source.

Beta-carotene has a potent antioxidant effect and is converted into vitamin A in the body. Smoking and regular alcohol intake as well as a diet low in fruits and vegetables has been linked to low beta-carotene levels. Beta-carotene has been associated with a reduced cancer rate involving certain cells of the lungs, skin, cervix and gastrointestinal tract. Foods that are rich in beta-carotene include sweet potatoes and yams, carrots, kale, spinach, winter squash and cilantro. The immune and reproductive systems are greatly enhanced with proper dietary sources of beta-carotene.

Bioflavonoids: you can think of these as being our protector against environmental stress and internal inflammation. In addition, they appear to modify the body’s allergic reactions and responses to viruses and carcinogens. They work synergistically with vitamin C, protecting cells from oxidative damage and improving blood vessel integrity. A noticeable sign of flavonoid deficiency is easy bruising and frequent nose or gum bleeds. Great dietary sources are apples, citrus fruits, berries, onions, parsley, tomatoes, black beans and green tea.

STUDY: Eating flavonoids has been shown to reduce men’s risk of Parkinson’s disease!

Coenzyme Q10 is especially beneficial for energy production in the cells of the heart muscle. Your heart is the one muscle in your body that never relaxes – think about it. From virtually the moment you’re conceived (ok, give or take a few weeks while the heart develops) to the moment you die (80 years? 90?) your heart does a fantastic job of continually contracting and relaxing to support your life. Heart disease, stroke and cancer are the three leading causes of death, so we should do everything possible to reduce our risk factors. Coenzyme Q10 plays a role in reversing heart-related diseases.

Antioxidants are crucial additions to any anti-aging or life extension regimen and should be a large part of a healthy diet. I generally recommend a vegetable to fruit ratio of 4 to 1, and ideally we would aim for 4 to 5 cups of brightly colored and dark leafy green veggies every day and 1 to 2 servings of fruit to ensure adequate antioxidant status.

Let’s slow the aging process and focus on preventative health!

Zucchini Pancakes

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I’m venturing out in the world of cooking: having grown tired of grains, I’ve decided to attempt a grain-free pancake.

Nutritional plans that exclude grains from the diet are gaining more recognition as we’re rocked by a diabetes epidemic, have far too much adipose tissue bulging over our belts, and are chronically dealing with gastrointestinal complaints. Both the Specific Carbohydrate Diet (SCD) and the GAPS diet (Gut and Psychology Syndrome) are two of the top leading diets that have sound research backing their theory and experience of healing the body with grain elimination.

If you’re looking for a nutritious breakfast, or are tired of scrambled eggs, protein powder and cereal, try this delicious new twist on an old favorite.

Ingredients:

1 zucchini
1 small red onion, diced
1 large free-range egg
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper
1/2 teaspoon Italian seasoning or dried herb of choice (dill, parsley, oregano, sage, etc.)
1/2 cup cheese, grated (Parmesan, Asiago, cheddar or your favorite)
1/4 cup almond flour/meal (grind fresh almonds in blender – see below)
several teaspoons coconut oil

Directions:

Wash the zucchini and trim the ends. Grate the zucchini into long strands using a food processor or gr
ater. Using paper towel, dab the strands of zucchini to remove excess moisture and place in a large bowl.
Dice the red onion and toss in with the grated zucchini.
Beat an egg and add to the zucchini/red onion bowl with salt, cayenne pepper, seasoning, and cheese.
If you haven’t purchased almond flour/meal pre-made, place 1/4 cup raw almonds (I prefer skin on) in a blender and pulse until finely ground like a flour. Add almond flour to mixture.
Blend well. Ensure proper consistency for making a pancake – not too wet or too dry. If too wet, add more almond flour. If too dry, add a smidgen of water.
Heat up a small frying pan (med-high heat) and add enough coconut oil to create a small puddle.
Dollop several tablespoons of pancake mix into pan and fry for several minutes until brown. Use a spatula to press down on the pancake to flatten and ensure they’re cooked through.
Use a metal spatula to flip and cook the other side. Replenish with more coconut oil to cook each pancake.
Enjoy!

Makes about 6-8 small pancakes.

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