Decrease your risk

Posted on May 4, 2011 by Kathryn Nobrega-Porter

Decrease your sugar, decrease your risk.

Health and prevention are terms that are relative to the individual.  Health to one person, may not feel like or look like health to another person.  Prevention to some may mean catching a “disease” early, to others is taking measure to “prevent” or reduce the risk that it begins.

 Have you heard of the EPIC project? It is the largest study of diet and health ever.  They recruited 520,000 people in 10 European countries to investigate the relationship between diet, lifestyle and environmental factors and the incidence of cancer and other chronic diseases.

Berries are a healthy option

 

 

 

 

What they found.

With 23,000 people’s adherance to 4 simple behaviours: Not smoking, exercising 3.5 hours a week, eating a healthy diet (fruits, vegetables, beans, whole grains, nuts, seeds and low meat) and keep a healthy weight (BMI < 30)

For those who participated they found the following: 93% of diabetes, 81% of heart attacks, 50% of stroke, 36% of all cancers….  were prevented!

Your next step.

It’s worth creating a plan to ensure you are successful with these behaviours. It’s time to focus on lowering your risk.

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Foods you eat can cause Inflammation

Posted on May 2, 2011 by Kathryn Nobrega-Porter

Heat, pain, swelling, redness – these are all signs of inflammation.  Inflammation comes from the latin word “inflammare”, meaning to set on fire.  Some inflammation is necessary for heath; it is our body’s normal response to injury.  However, chronic or long term inflammation is destructive and can be at the root of many seeminly unrelated concerns.  Too much inflammation is associated with autoimmune conditions such as Rheumatoid Arthritis, skin conditions such as psoriasis and even anxiety and depression.  When a “trigger” puts this cycle in motion it is important to identify where and when it begins.  Nutrition and nutritional deficicines are important to look at when trying to understand this complex situation in in the body.

Is your food causing symtpoms?

“Let Food Be Your Medicine” – Hippocrates

Are you eating for health? Research in various fields as shown that Western lifestyle and diet patterns are very different from what were are designed to eat.  Did you know that food can increase inflammation? One study examined the results of a single meal of egg and sausage muffin sandwiches with 2 hash browns and noted an increase of 150% (more than double) for inflammation, which was triggered within one hour of the meal and associated with increases of inflammatory marker CRP.

What does this tell us? The average person eats approximately 5.3 pounds of food per day and what we choose to eat has teh ability to influence inflammation.  It is valuable to create a personalized internvational diet to a management plan for anyone with poor health and pain.  High sugar, high unhealthy fat (saturated and trans fat), corn oil, amongst others have the ability to create a pro-inflammatory effect.  By eating foods that are inflammatory, we deplete our bodies of anti-inflammatory nutrients. Long term consumption of an unhealthy diet undersupplies the nutrients we need for a healthy body and function.

What foods are best for me? Foods rich in fiber, plant nutrients, variety and color, vitamins, minerals, high quality protein and healthy fats are generally benefitical and pomote health. Even though these foods are considered “healthy”, there is the possibility that you may be allergic to any food.  If you suspect that foods might be contributing to your concerns, work with your Doctor to identify which ones.  This can be done through blood testing or elimination of the foods from your meal plan for a period of time.  Vitamin D, fatty acids, B vitamins and more play a signfiicant role in promoting health.  Assessing and using a therapeutic dose, if deficient, is valuable.

Posted in Anxiety, arthritis, Chronic disease, Depression, eczema, Heart disease, rheumatoid arthritis, Skin Health, Uncategorized | Tagged , , , , , , , , , , , , , , | Leave a comment

Heart concerns and toxicity

Posted on April 29, 2011 by Kathryn Nobrega-Porter

Are toxicities nourishing your baby?


There have been numerous studies that show increased blood pressure, cardiomyopathy and heart attack related to the amount of this toxic chemical in our bodies.  It’s worth investigating with your Doctor to identify exposures.

Do you have Cardiomyopathy?

If so, talk to your Doctor about getting your toxicity levels tested. One 2000 study in the Journal of the American College of Cardiology shows that when biopies were done on heart muscle of those with cardiomyopathy the follow increases in toxic elements were discovered:

Mercury 22,000 times normal amounts (178,400 ng/g found vs goal of 8 ng/g)

Antiomy x 12,000 times normal amounts (19,260 ng/g found vs goal 1.5 ng/g)Mercury

  • Found highest in denstist, fish eaters
  • Some measurements seen to be more reliable than others, but in the research toenails, hair, urine and blood have been tested
  • Signs of increase Mercury are associated with increase risk of heart attack, increased “bad” LDL cholesterol
  • There have suggestions that elevated Mercury may be more toxic than smoking for heart disease risk 
  • Pregnant mom’s with exposure to Mercury increase risk for children having high blood pressure. One study showed that children with exposure had high blood pressure at the age of 7.

Are you drinking wine for Resveratrol or something else?  Maybe it’s for the lead…

For 432 wines tested in bottle, the lead in domestic wines ranged from 1-521 parts per billion (ppb), with the average of 41 ppb. The level in imported wines ranged from 4 to 673 per billion with an average of 94 ppb. Take home: get your lead levels tested and if you are going to have wine, drink domestically (the studies were done on wine manufacture in the US)

  • Increase in all cause and cardiovascular deaths was evident at blood lead levels over 2.0 mcg/dL.  Blood levels over 3.6 mcg/dL were associated with increased all cause mortality.
  • Higher levels of lead in the umbilacle cord have shown effects on children’s vascular systems by 9 years of age.

Take home

  • If you are considering getting pregnant soon,  speak with your Doctor about doing a toxicity screen to see if you have elevated amounts of metals or other harmful chemicals that may affect your pregnancy and the health of your child
  • If you currently have a heart condition such as cardiomyopathy, high blood pressure, or increased “bad” LDL cholesterol, as your Doctor “why” and start to investigate if toxicity might be affecting your health. 

Your need a plan to change your health.  Ask how we can help.



 

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Q: Is it healthy to have very low cholesterol?

Posted on April 28, 2011 by Kathryn Nobrega-Porter

Simply put, NO. We need cholesterol for many functions in the body and like everything else, we need balance with cholesterol. Not too high and not too low. 

Very low cholesterol is associated with the following:

  • Depression
  • Mood disorders
  • Agreesive or disorganized behaviour
  • Violence
  • Suicide

Cholesterol is needed for hormones to be made. For proper brain function, healing tissue, sex hormones, Vitamin D production production of sexual fluids in women and men and more.  We need it to survive.

Where do we get cholesterol?

Food

Diet acccount for 15-20% of amount of cholesterol in the body. Cholesterol only exists in animal tissue and diet is the first step to controlling and management of cholesterol. Some people will not be able to control their cholesterol through diet alone.

Sources: Meat, diary, poultry and fish

Naturally, made in our body.

80-85% of cholesterol is natually made in our body and produced by our liver (and some other tissues).   Our body produces 2,000 mg per day.

Posted in Cholesterol, Depression, Healthy Food, Heart disease, Prevention, Women's Health | Tagged , , , | Leave a comment

HDL, LDL. What is the difference? What are our goals?

Posted on April 27, 2011 by Kathryn Nobrega-Porter

Your Heart

With heart disease the leading cause of death in Canada at 33% (34% among women, 32% among men) it’s important to pay attention to your numbers as well as body composition, weight, BMI, genetic risk, diet, exercise amongst others.

Often in practice, I see people who have concerns about their cholesterol and they are anxious to know the number of their “bad” cholesterol, their LDL . This is important BUT so is our good, healthy, heart protective HDL cholesterol.

 

 

 

 

A note on CHOLESTEROL

We need it.  From cell development to blood vessel wall strengthening, Vitamin D production to nerve and brain cell production.  We need it to make hormones like DHEA, Estrogen, Testosterone and more. It is essential to human life.  

LDL = Low Density Lipoprotein (the so called  ”bad” one)

We often focus on this piece of the puzzel and for good reason, as LDL that is too high results in build up on the walls of the arteries called atherosclerotic plaque. Driving down LDL has been the main target for improving cholesterol levels. This is how statins (Lipitor) work.

HDL = High Density Lipoprotein (aka “good” cholesterol)

This good, protective cholesterol has the ability to take the bad cholesterol away.  An easy way to think about HDL, is the pac man of the arteries that can go in and take away the bad guys.

HDL also has the following benefits:

  • acts as an antioxidant (as an antioxidant it can help protect the walls of the arteries from thickening and hardening)
  • anti-inflammatory (inflammation is necessary, but too much is overwhelming for the body.  When there is inflammation in the heart it can contribute to hardening of the arteries and influence clot formation)
  • anti-thrombotic (thrombosis is the forming of clots, so with anti-thrombotic activities, it actually work to prevent clots.  Clots can form and create heart attack and stroke)

Low HDL (what we don’t want)

If you have low HDL, there is greater risk for heart attack and stroke.  In the Framingham Heart Study, low levels of HDL were an even greater risk factor for heart disease than high levels of LDL. 

High HDL (what we want)

High HDL levels are linked to reduced risk of stroke, greater longevity and better cognitive function in old age.

Optimal Lab Values

LDL: < 130 mg/dL OR < 3.37 mmol/L

HDL: 50 mg/dL or  1.29 mmol/L and higher

Take home: There are many factors that can affect heart health.  HDL and LDL are just two pieces of the puzzel.  Stay tuned for later this week when I write about why people have heart attacks, even when there cholesterol is optimal and how to increase heart protective HDL cholesterol.

Posted in Aging, Heart disease, Women's Health | Tagged , , , , , , , , , , , , , , | Leave a comment

What causes my acne?

Posted on April 26, 2011 by Kathryn Nobrega-Porter

Creating smoother skin

Often I see people who report unhappiness with their skin and the number one reason is ACNE.   When I have the pleasure of working with individuals with acne they are looking for long term answers. They have tried everything, antibiotics and birth control, topical benzoyl peroxide and salicylic acid and acutane.  From teens individuals in their 40′s and 50′s, this skin condition afffects how people feel about themselves.  We put on our detective hats and work together to find out ‘why’ acne is presenting.

Did you know…

  • Dietary factors can affect the health of the skin and specifically acne.  The positive results from eliminating triggers can be remarkable.  I have seen dietary changes improve and resolve acne.
  • Refined sugar has been shown to be an aggrevator.  Found in soft drinks, candy, cake and hidden in other substances, removal of sugar has shown improvement.
  • Food allergies and sensitivities to contribute to acne.  The most effective way to determine this is an elimination meal plan or IgG4 Food Allergy testing. Common food triggers include chocolate, milk, tomatoes, oranges, nuts, wheat and pork.

Other considerations to understanding ‘why’ you may have acne include nutritional deficiences such as zinc and selenium and certain B vitamins (especially if you are prone to flares prementstrually). 

There can be many causes of acne and understanding why it is presenting on YOUR skin is the most effective way to see clear skin long-term.

Posted in acne, Naturopathic Medicine, Nutrition, PMS, Skin Health, Women's Health | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

Is Magnesium right for you?

Posted on April 25, 2011 by Kathryn Nobrega-Porter

Magnesium

The adult human body contains 21-28 grams of magnesium. 60% is found in the bone, 38-39% in cells, and 1-2% in the blood.  You need Magnesium for more than 300 reactions in the body and it is necessary to make energy in our bodies. 

To name just a few Magnesium may be helpful in the following conditions: congestive heart failure, heart attack, stroke, allergies, constipation, fibromyalgia, osteoporosis, cluster headaches, painful periods, anxiety, depression, asthma, diabetes, pesticide poisoning and stress. If you experience any of these you may want to talk with your Doctor about the right kind of Magnesium for you (as there are different preparations).



How do I know if I need Magnesium?  There is no universally reliable method to assess how much magnesium is in your body for those who are not severely deficient (have low amounts in their bodies).  Symptoms alone may indicate if you would benefit from supplementation.

Do not use Magnesium if you have end-stage renal disease, myasthenia gravis and cerebral hemorrhage. Magnesium is not right for you. It should also be used with caution in those with hyperparathyroidism (hopefully you know who you are). 

Reach out with questions.


Posted in Anxiety, Depression, Diabetes, headache, Heart disease, insomia, Nutrition, PMS, Prevention, Stress, Thyroid | Tagged , , , , , , , , , , , , , , , , , , | 1 Comment

Tired or toxic?

Posted on April 23, 2011 by Kathryn Nobrega-Porter

Detoxification is a hot topic in the clinic.  Often people are coming in with questions around this topic and wondering what they can do to help their bodies. Do I need to fast for weeks? What about just drinking juice? How about those things for my feet that I saw on TV to get rid of toxins? No, these are never part of my recommendations.

Let’s discuss safe and effective detox and let’s start with a definition of what this is as there are many misconceptions.


Does your body need a break? (and no, I don't mean a Kit Kat)


Detoxification: the process by which the toxic qualities of a poison (a toxin) are reduced by the body.

Simply put: detoxification is getting rid of stuff in your body that may cause harm. 

How might you know if this is something for you?

  • You feel rotten
  • Poor memory, concentration, and thinking abilities
  • Headache or other pain
  • You feel tired (and you’ve rule out with your Doctor other possible reasons)
  • Acne or other skin concerns
  • Multiple chemical sensitivity
  • Autoimmune conditions (MS, Lupus)
  • Recurrent infections
  • Fibromyalgia
  • High LDL cholesterol (there is a link with Mercury)
  • Autism Spectrum Disorder
  • Exposure to toxicity (grew up on a golf course, mercury in your mouth, occupational hazards at work)
  • You have symptoms are that are unexplained and getting worse
  • Are 30+ and have never done one before
  • There are many more reasons…

Did you know…

We’re exposed to tens of thousands of harmful or potentially harmful chemicals such as pesticides, herbicides, solvents, heavy metals and plastics. Many of these substances are fat -soluable (they hang out in your fat) and they can stay there for a very long time.  In 1982, the Environmental Portection agency reported that a total of 20 toxic compounds were found in 76-100% of adipose tissue (fat) samples from a sampled ground of people. This was 1982, it’s only gotten worse.  From infertility to chronic pain. Getting rid of unwanted substances can only help our bodies work efficiently and show signs of good health.

What can help me detoxify?

Avoidance. Reducing exposure to the trigger. Sometimes this means first identifying the substances or the locations that you were exposed (or continue to be exposed). Work with your Doctor as there are some valuable lab tests that can help.

Exercise. This promotes lipolysis, the breakdown of fat that can release the fat-stored toxins.

Sauna. This can vary, duration and frequency can be tailored to the individual.

Hydration. Hydration. Hydration. Water.

Nutrition. Avoid allergic or sensitive foods (identified with the assistance of your Doctor) and to provide your body the best support, this is best customized to the individual but there are a few points to to speak about generally.

Fiber. There are many benefits to fiber assisting a detoxification program. It supports the cells in the gut and helps remove toxins. Some fibers have been shown to directly bind toxins (grab them get them out of the body). Fibers in rice bran have been shown to bind well, better than wehat, corn, barley or oat.

Protein. We need good sources of protein for our liver to do it’s work.

B12 and Folate. We need these to help our enzymes get rid of the unwanted.

There are many more to speak of, but again, customizing to individual concerns will reap the most benefits from a detoxification.  Optimizing the body’s ability to manage and get rid of toxins is needed for our best health.



Posted in Anti Cancer, Anxiety, arthritis, B12 deficiency, headache, Healthy Food, memory, memory loss | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Autism and Diet – is there a link?

Posted on April 22, 2011 by Kathryn Nobrega-Porter


Eating for health


Autism Spectrum Disorders are on the rise and many estimate the number is higher than one in 100. The causes of autism are debated passionately and are likely for many reasons.  Early intervention seems to make a large difference in outcomes.

Diet is an area of focus and in my experience, many parents report they notice the biggest change and improvment in their child’s behavior with changes to their diet.

Here are some things to consider…

  • Often children with autism have problems with certain foods.  When eating these foods it can affect their behaviour, thoughts and physical symptoms.
  • Some foods may be inflammatory for some children. High offenders include: gluten, milk, soy and corn.  We can support the digestive system and immune system by replacing these foods with healthier options.
  • What we eat, has the ability to influence how our body works and our brain responds.
  • Nutrient deficiences are common with individuals who have autism.
  • Creating a  healthy environment in the gut positively influences the brain.
  • The gut is considered the second brain and houses the majority of our immune system. What we eat affects the health of our gut and immune system.
  • Digestion, detoxification, and immune function are often affected.  Dietary intervention influences these disordered systems seen in autism.
  • Removing foods containing toxins (such as artificial additives) that adversely affect brain chemistry relieves a burden on the liver and detoxification system, and affects improvement in brain function and behavior.

Athough there is still much to learn about this disorder, we know that we come in contact with food multiple times a day. Understanding how your child may be affected by the food he or she eats can be a valuable step in better understanding how to help.

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How much aspartame are you having?

Posted on April 21, 2011 by Kathryn Nobrega-Porter

Do you drink this often? May want to think twice.

Often when trying to cut calories or make healthier choices we think a sweetener instead of sugar is the better choice.  There are appoximatley 2,700 different chemicals intentionally added to food (and then those that are added unintentionally, but we will discuss those another time).  These may include coloring, flavoring, preseratives, stabilizers, thickeners, nutrients (vitamins and minerals) as well as sweeteners such as aspartame.  Many of these substances have the potential to cause unwanted effects if in our bodies. Sometimes by taking things out of our diet for a while (for example, sugar enhanced beverages), we notice negative effects the substance has had on our body.

Aspartame is a substance that has the same energy content as sugar (4 kcal/g) but is 180-200 times sweeter.  Therefore, not as  much is needed to sweeten your iced tea, cookies or morning coffee.  Aspartame is popular amongst those trying to cut back on calorie intake as it will be found in diet or lower calories soft drinks, chewing gums and desserts. 

Reasons to be concerned:

1. CAUTION to those who have PKU.  Phenylalanine is an amino acid found in the brain. Some who should absolutely NOT have aspartame is someone who has phenlylketourina (PKU).  This is a condition in which someone is unable to break down (missing enzyme phenylalanine hydroxylase)  phenylalanine.  Without phenylalanine hydroxylase, phenylalanine can build  up in the brain and lead to symptoms in the nervous system such as delayed social skills and hyperactivity, amongst others.

2. Methanol (wood alcohol) is very dangerous.  Approximatley 10% by weight of aspartame is converted in the body into methanol.  It is known as a poison in large doses and can have negative effects in susceptible individiuals.  It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. Headaches, dizziness and nausea are well known symtpoms of methanol ingestion. 

Be aware and make a conscious choice

Other names for aspartame include NutraSweet, Equal, Spoonful, and Equal-Measure.  Make heathier choices for you and your family choice sweet (low sugar fruits) such as berries if you are looking for something sweet or use sweeteners such as agave nectar and maple syrup to sweeten your morning oatmeal.

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