The Truth about Antioxidants
The word antioxidant has recently become a household word. I remember a time when only health care professionals spoke of antioxidants and their disease preventative qualities. Today you find food labels, magazine articles, and health alerts encouraging people to eat a healthy diet rich in antioxidants. You know they are good for you but why and how they work might still be confusing.
Let me share some important facts about antioxidants that are worth knowing. Throughout your life you are constantly being attacked by free radicals which are harmful to your body. Free radicals are molecules produced when your cells break down food. They also come from the environment in the form of tobacco smoke, radiation, chemical spills, and other toxic fumes.
The most common form of free radicals in human beings is oxygen. When an oxygen molecule (02) becomes electrically charged or “radicalized” it tries to steal electrons from other molecules, causing damage to DNA. As you age damage may become irreversible and lead to cancer and other diseases.
Antioxidants act as hunters to seek out free radicals and repair their damage. Antioxidants are often described as the cleanup crew. They wipe up free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.
The more you learn about the protective mechanisms of antioxidants the more you will be able to safeguard your body against the onset of diseases as you age. Although your body has defenses against oxidative stress, they become less effective with aging as free radicals begin to take their toll.
Research suggests that antioxidants may slow or even prevent the development of a number of degenerative diseases associated with aging, such as cancer, cardiovascular disease, cognitive impairment, Alzheimer’s, immune dysfunction, cataracts, and macular degeneration. Some chronic conditions can influence free radical formation which also contributes to poor health.
Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A. One large clinical trial on antioxidants and cancer risk investigated the effect of a combination of beta-caroten, vitamin E, and selenium on cancer in healthy Chinese men and women at high risk for gastric cancer. The results showed a combination of beta-carotene, vitamin E, and selenium significantly reduced incidence of both gastric cancer and cancer overall.
Eat Your Way to Better Health
Eating the right foods is the secret to better health. You can find antioxidants in many foods including fruits and vegetables, nuts, grains, and some meats, poultry and fish. To be sure you are protecting yourself against harmful free radicals; choose foods and vitamins that contain antioxidant substances such as:
• Beta-carotene – found in many foods that are orange in color such as sweet potatoes, carrots, cantaloupes, squash, apricots, pumpkin, and mangos. You can also find beta-carotene in collard greens, spinach, and kale.
• Lutein – best known for improving the health of your eyes. It is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene – a powerful antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods.
• Lignan – found in flax seed, oatmeal, barley and rye
• Flavonoids / polyphenols – found in soy, red wine, purple grapes, pomegranate, cranberries, and tea.
• Vitamin-like Antioxidants - Coenzyme Q10 (CoQ10), Glutathione
• Antioxidant enzymes made by the body - superoxide dismutase (SOD),catalase, and glutathione peroxidase
Other examples of antioxidant vitamins and minerals can be found in the foods you eat. You may also consider food supplements as a source for providing a daily dose of free radical protection. Refer to the chart on this page to consider the benefits, intakes, and sources.
Examples of Antioxidant Vitamins and Minerals
Vitamins Daily Reference Intakes* Antioxidant Activity - Sources
Vitamin A 300-900 µg/d Protects cells from free radicals - Liver, dairy products, fish
Vitamin C 15-90 mg/d Protects cells from free radicals - Bell peppers, citrus fruits
Vitamin E 6-15 mg/d Protects cells from free radicals, helps with immune function and DNA repair - Oils, fortified cereals, sunflower seeds, mixed nuts
Selenium 20-55 µg/d Helps prevent cellular damage from free radicals - Brazil nuts, meats, tuna, plant foods
Chart adapted from Food and Nutrition Board Institute of Medicine DRI reports and National Institutes of Health Office of Dietary Supplements
*DRI’s provided are a range for Americans ages 2-70.
The benefit of antioxidants in your diet cannot be underestimated. There are so many opportunities for you to eat foods that will protect you against harmful elements in the environment. Build an army of antioxidants to fight against your free radical enemies. Be smart; eat plenty of fresh fruits, vegetables, and whole grains. Don’t forget to consult your doctor before taking vitamin and mineral supplements to be sure they are right for you.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Fibromyalgia...Myth or Reality?
A friend of mine was recently diagnosed with fibromyalgia after several months of not feeling well. At first she thought it was due to muscle soreness from lifting heavy suitcases during a recent vacation. But the pain that started in her right arm soon traveled to her leg and then on to her left arm. She told me that she hurt all over and was just exhausted most of the time.
After going to a number of different doctors and undergoing numerous tests, my friend was told she must have fibromyalgia. This painful condition occurs in about 2 percent of the population in the United States and is most prevalent in women. Fibromyalgia is a chronic condition characterized by widespread pain in your muscles, ligaments and tendons. It also causes you to have tender points where even the slightest pressure causes pain.
Fibromyalgia is one of those insidious conditions that have been widely misunderstood by the medical profession. There are many mistaken beliefs about this disease that can be confusing and discourage you from seeking the help you need to manage your pain. The cause of fibromyalgia involves a variety of factors that include genetics, infections, physical or emotional trauma.
Researchers believe that people with fibromyalgia have a lower threshold for pain based a theory called central sensitization. In essence, the lower threshold is caused by increase sensitivity in the brain to pain signals. The brain’s pain receptors actually develop a sort of memory of pain and overreact to pain signals.
In an effort to support my friend in her quest for medical attention, I was interested in finding some of the myths surrounding this subtle yet hurtful condition. If you think you could have fibromyalgia you might benefit from reading more about this mystery illness.
Myths Associated With Fibromyalgia
• Fibromyalgia is not a real condition.
Most doctors agree that your symptoms are real but because there is no underlying disease to associate with the condition there is no way to cure it. Fibromyalgia produces a list of symptoms that vary depending upon the individual. It is important to find a doctor who will listen to you and take you seriously. In other words, don’t give up looking for a doctor who will work with you to manage your illness.
• You don’t look sick, so it must be in your head.
One of the worst things you face if you suffer from fibromyalgia is the attitude of others who wonder if you’re faking your pain. You may appear to look fine and carry on with your daily activities without complaining. This can cause tension and more stress on you to constantly explain how you are feeling. Be open and honest about your condition and ask others to learn about the symptoms of fibromyalgia to better understand how you are feeling.
• When all other diseases are ruled out you are told you have fibromyalgia.
You should be diagnosed for fibromyalgia based on a set of criteria developed by the American College of Rheumatology. It often takes time and there is no single test to determine the condition. But tests and procedures are necessary to rule out other diseases and help guide your treatment program. Don’t get frustrated when it seems to be taking too long.
• Something other than fibromyalgia must be causing all those other symptoms.
The truth is that fibromyalgia causes many symptoms in addition to pain. You may experience fatigue, insomnia, headaches, sensitivity to light, dizziness, memory problems, and numbness or tingling in your arms and legs. In some cases these symptoms may include irritable bowel syndrome, bladder control problems, and mood disorders such as depression or anxiety. It is understandable that people think their symptoms must be caused by an underlying problem.
• Why go to the doctor if there is no cure?
There are many options for managing fibromyalgia pain; medications, lifestyle changes, and complementary and alternative treatments. You may have to experiment to find what works best for you.
• Some days you feel better than others so why not try to do more on those days to make up for the others?
It is not a good idea to try to accomplish more on the days you are feeling better. It could cause your fibromyalgia symptoms to worsen and you may be exhausted the next day. Continue to stay active because exercise actually aids your condition.
• Fibromyalgia is a degenerative and sometimes fatal disease.
Fibromyalgia symptoms change over time from good to bad, or vice versa. However, pain rarely disappears. You can learn to manage your condition and it is not life-threatening nor will it damage your body.
Living with Fibromyalgia
Fibromyalgia is a real condition that causes multiple symptoms. Although pain associated with fibromyalgia may never completely go away, you can live a satisfying and productive life. Try to find a balance between the good and bad days. Exercise may improve your condition along with meditation and visualization. Set reasonable goals that will give you a sense of satisfaction. Pace yourself in order to accomplish tasks without overdoing it.
Find a doctor who will work with you to adapt daily activities to allow for other important things in your life. Set your priorities to include family, work, or community involvement. Find a support group to give you a sounding board for your concerns. Make time for yourself, join a hydrotherapy or yoga class, eat a healthy diet, and find time to relax.
Your Healthy Life Coach,
Dale Brown, B.S., M.A., C.E.C.
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Natural Steps to Liver Health
When I suspected liver malfunction in one of my patients recently, he protested. He assumed that his liver was fine since he didn’t drink large amounts of alcohol.
His assumption was a common one. Whenever I mention liver problems, most of my patients think of cirrhosis (associated with excessive alcohol consumption) or hepatitis, a viral disease with particular risk factors. They assume there’s not much else to worry about when it comes to liver health. Perhaps it’s an assumption you’ve made yourself.
But just because you are not at risk for cirrhosis or hepatitis, that doesn’t mean you’re doing all you should for your liver. The liver performs many vital functions related to digestion, energy production and detoxification. So there’s a lot more to liver maintenance than avoiding alcohol.
Control Yourself!
One of the liver’s most important jobs is to produce bile, which aids in the digestion of fats. So it’s no surprise to learn that overeating is the most common cause of poor liver function. If you’ve got a healthy liver, the occasional binge at holiday time isn’t going to cause significant damage. But habitual overeating, which seems to have become common for many Americans, overworks the liver as it struggles to aid the digestion of all that extra food.
A poor diet in general also plays a role in liver malfunction. Too many of the wrong kinds of fats and carbohydrates, fried foods and too little protein all hinder the liver’s ability to repair itself.
If bad habits result in obesity, you may develop non-alcoholic fatty liver disease (NAFLD). The liver cells fill up with fat, and your liver cannot function properly. If there’s no inflammation, it’s called steatosis. The treatment? Lose weight! If the liver becomes inflamed, the disease is then called non-alcoholic steatohepatitis (NASH). Although it can be treated, and sometimes reversed, NASH may lead to cirrhosis, liver cancer or liver failure. Obesity, diabetes and an inactive lifestyle all put you at risk for NASH.
Get Rid of the Toxins
But, what if you don’t overeat and you don’t eat lots of fat? Is your liver in the clear? Not really.
Your liver also filters out toxins--pesticides, food preservatives, chemicals in tap water, and drugs, to name a few. Too many toxins can overwhelm the liver and cause damage.
But if you lessen your exposure to toxins, you’ll ease the stress on your liver. Eat mostly organic, whole foods, for example, and drink filtered water. Avoid the use of medicines, and seek out natural remedies when possible. And if you find it difficult to avoid toxins or medications, consider doing both a colon and a liver cleanse.
Food for a Healthy Liver
Whether you want to promote healing or simply to strengthen your liver, begin by evaluating your diet. Use the following guidelines and be ready to make some changes.
Include plenty of raw fruits and vegetables, especially leafy greens which are high in vitamin K. (People with liver disease often lack sufficient K.) Artichokes contain a compound called silymarin, which supports and protects the liver. And, according to recent research in Japan, avocado protects the liver from damage. Other fruits containing similar properties include watermelon, kiwi, grapefruit, fig, cherry and papaya.
Eat lots of legumes (beans and peas) and seeds, which contain arginine, an amino acid helpful in detoxification.
Get plenty of fiber to avoid constipation. When your colon doesn’t eliminate properly, toxins build up in your body, making your liver work overtime. In addition to raw fruits and vegetables, good sources of fiber include 100% whole grains, nuts, seeds, sweet potatoes, beans and prunes.
Plenty of omega-3 fatty acids in the diet provide further protection for the liver and may prevent liver cancer. Eat more grass-fed beef, walnuts, olive oil, flaxseed and cold-water fish.
Liver Supplements
If you’re trying to heal your liver, there are many dietary and herbal supplements that might help. Primrose oil and L-carnitine, for example, help control fatty acids, and garlic aids in detoxification of the liver and blood. Both vitamin B complex and andrographis aid in proper digestion and nutrient absorption as well as overall protection of the liver. Poor liver function caused by drugs or environmental toxins often responds well to grape seed extract and milk thistle, which both promote detoxification. And if you’re concerned about liver cancer, try glutathione for protection.
Take Action Now
If you have specific liver problems, or suspect liver disorder, see a physician who can order the necessary tests to confirm disease or malfunction. Ideally, find one who will include dietary and herbal guidelines tailored for your condition, in addition to any necessary medications.
As with most diseases and disorders, prevention is the key. So don’t wait until you’ve got symptoms! And please, don’t make the mistake of assuming your liver will be fine just because you don’t drink lots of alcohol. Take steps now to keep your liver healthy.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Cause of Heart Palpitations May Not Be What You Think
The sensations felt by patients complaining of a fluttering heart, a sense of fullness in the chest, a pounding heart or skipped heartbeats, also called heart palpitations, occur when the electrical system in the heart malfunctions. This malfunction disrupts the natural rhythm of the heart (arrhythmia). Usually, irregular beats are harmless. As a matter of fact, most people at some time in their lives have occasional irregular heartbeats and never know it. The heart goes right back into rhythm and you don’t feel a thing.
But some people do feel these irregularities; their daily activities may even be disrupted. And, palpitations could signal an underlying heart disease. So if you have them, it’s important to be evaluated, especially if your palpitations are prolonged and recurrent or accompanied by other symptoms such as chest pain, sweating or dizziness. But many times, the cause is less serious.
I remember one middle-aged patient who was sure his palpitations signaled heart failure. I referred him to a cardiologist for a stress test and an ultrasound of his heart. Both tests revealed good heart function. I also ordered thorough blood tests, which showed no problems. Back in my office, I evaluated his daily activities, food and drink. Right away, I suspected that his high consumption of caffeine might be causing his problem, and he followed my suggestion to eliminate it from his diet. Sure enough, after a week or so, his palpitations disappeared.
Causes and Remedies
When your doctor rules out heart disease, you’ll be relieved, of course. But since there are many causes of palpitations, it might take patience to discover what triggers your symptoms. The good news is that, in many cases, you can find remedies.
Nutritional deficiencies. Electrolytes in your body–particularly potassium, calcium, and magnesium–keep the electrical signals in your heart firing regularly. An imbalance can cause irregular beats and simple supplementation may correct them.
Caffeine, tobacco and alcohol. Too much stimulation from ingested chemicals may affect your heart. If you have recurring palpitations, you may find that reducing or perhaps eliminating one or more of these stimulants will solve the problem.
Medications. Many prescription and over-the-counter drugs can cause heart palpitations, particularly cold medications which contain pseudoephedrine. It’s a good idea for anyone to avoid these. Opt for natural and homeopathic remedies when you have a cold.
Stress. If you do not handle stress well, palpitations may be your body’s way of responding. Identify your stressors and learn how to deal with them. Simplify your life, try yoga or meditation, listen to music, practice deep breathing. Even adding moderate exercise to your routine can relieve stress. Do what works for you.
Food allergies or sensitivities. Just because you’ve never had allergies, don’t assume that food could not be the culprit. Even adults can develop food allergies for the first time or develop new food allergies. An estimated 9 million adults in the US have them. If you suspect food allergy, try keeping a food journal, noting when palpitations occur. You might also need to follow an elimination diet, which will help you to pinpoint the offending foods.
Food additives and preservatives. These are substances which you should avoid anyway. But if you’re particularly sensitive to them, they might be causing your symptoms. Watch out particularly for artificial sweeteners.
Anemia and hyperthyroidism may cause palpitations. Both of these conditions require particular treatment and, if suspected, can be confirmed with blood tests.
Helpful supplements
When an obvious diagnosis cannot be made, some doctors prescribe drugs to control heart palpitations. Beta-blockers help the heart slow down. Calcium channel blockers relax blood vessels. However, these drugs often bring with them unpleasant side effects, including sexual dysfunction and sluggishness. It makes sense to try natural supplements first.
When supplementing with minerals, calcium and magnesium seem especially important. Calcium supports the cardiac muscle, and magnesium can regulate some types of arrhythmia.
An amino acid called taurine keeps your heart from losing potassium and helps it use calcium and magnesium more effectively. A taurine supplement can regulate heartbeats by actually correcting the arrhythmia. It should be taken along with vitamins B6 and C to ensure proper absorption.
When the heart beats too fast, a Chinese herb called Cordyceps, may help slow the rate. It also increases the blood supply to the heart and may lower blood pressure.
A Heart-Healthy Diet
With any heart-related issue, I recommend a general heart-healthy diet. In addition to fresh fruits and vegetables, don’t forget beans and legumes, fish, dark leafy greens (such as spinach and arugula), whole grains, nuts, spices, herbs, wheat germ and flax meal. And specifically for palpitations, eat avocados, a great source of potassium, which helps to regulate heart rhythm.
If you are experiencing heart palpitations, don’t assume the worst. Do get evaluated for heart disease. But don’t panic! Remember that, in many cases, the problem is less serious and can be solved through natural methods.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Natural Care for Aging Knees
Recently an overweight, middle-aged man came into my office suffering with aching knees. It seems that his favorite exercise of running was playing havoc on his body and he was considering giving up this sport for good. I explained the possible causes for his pain could be any of these conditions: tendinitis (inflamed tendons), bursitis (inflammation of the fluid-filled sacs around the joint) or perhaps even cartilage damage. The fact he was over fifty led me to believe that is was most likely osteoarthritis.
If you sense that your joints or bones are hurting from a strenuous activity it too might be osteoarthritis. This medical condition could develop in any of your joints, but the knee’s complex design and its position in the body as a weight-bearing joint, make it more susceptible.
As you get older, gravity and the everyday wear and tear on your joints gradually wear away the protective cartilage that cushions the knee. The bone in the joint gets exposed, and you begin to have pain, stiffness, maybe even buckling or swelling of the knee. Arthritis can also develop as a result of trauma, such as ligament damage or bone fracture.
So what can you do to help those aching knees?
Make A Few Easy Changes In Your Lifestyle
Your first step is to lose excess body weight. Taking the extra stress off your joints may relieve a great deal of pain and discomfort.
Middle aged people often try to stay in shape with running, tennis or other high impact exercise, never realizing that these activities tend to hasten the wear and tear process. But don’t let aging knees become an excuse for lack of exercise. You can benefit just as much from low-impact activities such as Pilates, water aerobics, walking, cycling or swimming.
I highly recommend you stretch before any exercising. It is also beneficial to warm up the muscles slightly with light walking before you do stretching exercises. Always stretch slowly. It's also wise to continue stretching after you are done with your workout!
Many arthritis patients can find benefit from physical therapy. A professional therapist will teach you the proper methods of exercise in order to improve flexibility, range of motion, and strength. If you’d had an injury to the knee, therapy can speed recovery and may reduce the chances of developing arthritis later on.
When you’ve got troublesome knees, it’s not always convenient to stay off of them. You may find that a brace, splint, cane or elastic bandage can help you stay active.
Treat Immediate Pain
When pain flares, stay off the knee. Keeping weight and pressure off the joint allows inflammation to subside more quickly. Use crutches if needed. For immediate relief, try an ice or gel pack, especially right after physical activity, to help control swelling. Try alternating the ice with a heating pad. You might also try heat just before athletic activity to loosen the joint. Don’t leave either ice or heat on the joint for more than 20 minutes at a time. A hot bath may be comforting, as well, and a hot shower upon arising in the morning can soothe stiffness.
Anti-inflammatory drugs (NSAIDs) are often recommended for arthritis pain, but keep in mind that, if taken too frequently, these drugs can cause stomach ulcers, gastrointestinal bleeding–even kidney or liver damage. For natural pain relief, try a soothing ginger tea. Brew 3 - 4 slices of fresh ginger in 1 cup of boiling water. In a Danish study, ginger relieved pain for 55% of osteoarthritis sufferers.
Start Early With Supplements and Diet
Don’t ignore pain. If you take action right away with appropriate supplements and diet, you can often reverse the effects of arthritis.
-Glucosamine, a natural chemical, helps to rebuild cartilage and fluid around the joints. Always get the sulfate form, an additional cartilage builder.
-Chondroitin, found naturally in cartilage, may reduce pain and slow breakdown of cartilage.
-Bromelain is an enzyme which helps reduce inflammation. Take a supplement, or get it from eating lots of fresh pineapple.
-Omega-3 fatty acids, especially those from fish oils, lubricate the joints and control pain.
-MSM (methylsulfonylmethane) is a sulfur compound essential for joint and tissue repair.
-Boswellia, an Ayurvedic herb, reduces inflammation and restores blood vessels around tissues.
-Borage seed oil contains a fatty acid (GLA) which eases pain.
Eat plenty of foods high in vitamin C (such as oranges, cantaloupe, strawberries, and peppers), or take a supplement. Boston University School of Medicine researchers studied people with osteoarthritis of the knee. Those who took over 200 mg a day of vitamin C were three times less likely to experience unfavorable symptoms than those who took less than 120 mg a day. Try eating more garlic, onions and eggs. These foods contain sulfur, which aids in repair of bone, cartilage and connective tissue.
If your knees hurt either from arthritis that comes from aging or from a previous trauma to the knee, don’t think you have to live with it the rest of your life. There’s plenty you can do–without living on pain relievers! And if you start soon enough, you’ll most likely be able to avoid knee replacement surgery, as well.
In Good Health,
Mark Bromson, M.D.
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Essential Fatty Acids May Be the Key to Your Problems
I often see patients who assume that forgetfulness, dry skin, impaired memory and other symptoms are just part of getting older. They’re surprised when I suggest that the lack of essential fatty acids may be at the root of their problems. Most of my patients have heard of essential fatty acids, but many of them don’t know what they are or why they are important.
Fatty acids make up the food group we normally call fats. Essential fatty acids are those you must get from your diet. They are necessary for life but cannot be made by your body. EFA’s are the polyunsaturated fats–the good fats–and there are two groups of them, omega-3's and omega-6's. (The names refer to the chemical structures of the molecules.)
Your body uses EFA’s to rebuild cells and produce new cells; every cell in your body depends on these good fats. EFA’s also aid in the production of hormone-like substances called prostaglandins, which regulate many bodily processes such as heart rate, blood pressure, inflammation, and fighting infection.
A fatty acid deficiency may lead to some of the most common problems of getting older. Eczema, thickened patches of skin, cracked heels, dry hair, dandruff, fatigue, dry eyes, depression, or memory loss may indicate the need to boost your intake of EFA’s. Because the brain has a high concentration of fatty acids, a deficiency may even lead to Alzheimer’s disease.
When I see a patient with a set of seemingly unrelated symptoms such as these, I always consider omega-3 supplementation. Why omega-3 and not omega-6?
Get the Right Ratios
You need both omega-3 and omega-6 fatty acids. However, consuming an excess of omega-6's plays havoc with your health. The ideal ratio of omega 6's to omega-3's is 4:1 or less. This means that for every four molecules of omega-6 fatty acids consumed, you should consume at least one omega-3. Some experts recommend a 1:1 ratio.
Unfortunately, the typical American diet contains way too many omega-6's, leaving many Americans deficient in omega-3 fatty acids. Because of the abundance of omega-6's in vegetable oils such as corn, soy, and safflower, most people need to focus on decreasing these types of fats while increasing the omega-3's.
Not only can increasing your omega-3's help clear up a number of issues, but supplements have also been shown to improve more serious conditions such as heart disease and rheumatoid arthritis. Because the fatty acids in fish oils help artery walls maintain elasticity, a supplement can prevent blood clots and stroke. Other research has shown that omega-3's may also reduce the growth of tumors in breast cancer as well as lower the risk of developing breast and colon cancer.
Sources of Omega-3
Omega-3 fatty acids come in three varieties. ALA is found primarily in plant sources, including flaxseed meal, flaxseed oil, pumpkin seeds, hempseeds, walnuts, and walnut oil. EPA and DHA benefit your body the most. Best sources include fatty cold-water fish, such as salmon, sardines and albacore tuna. A healthy body can convert sufficient amounts of ALA into EPA and DHA, but it is best to consume a combination of these fats.
7 Easy Ways to Balance the Fats •
Eat more fish--twice a week is recommended. Some people prefer to take fish oil supplements. Taking EPA and DHA in a concentrated form can lower your risk considerably for cardiovascular disease.
• Instead of chips for a snack, eat a handful of nuts or seeds. Walnuts taste great mixed in with a cup of yogurt, and pumpkin seeds add an interesting twist to a green salad. Also remember, since heat destroys fatty acids, choose raw over roasted.
• Avoid all hydrogenated fats (trans-fatty acids), which are detrimental to your health. Instead of margarine, choose olive oil and salt or organic butter. For salad dressing, mix olive oil with sea salt and a little lemon juice.
• Sprinkle flaxseed meal into smoothies, and on top of cereal or yogurt. You can also add it into a variety of healthy baked goods, such as pancakes, muffins or loaf bread.
• Make your own trail mix with a variety of nuts, seeds, and dried fruits.
• Eat more grass-fed beef. These cattle eat leafy greens rich in omega-3 fatty acids, while conventionally-raised cattle are fed grain, devoid of healthy fats.
• Decrease intake of the most used cooking oils (corn, canola, soy, safflower and sunflower). When possible, choose alternatives such as extra virgin olive oil, coconut oil and organic butter in limited amounts.
• Don’t assume that your symptoms are just a natural part of the aging process.
Consider your EFA’s first. Start eating to balance the fats in your diet, and ask your doctor to help you decide if you need supplementation.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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You Get What You Pay For...America's Food Crisis
As an animal rights advocate and a concerned consumer I was taken by an article recently published in Time Magazine, August 31, 2009. The “America’s Food Crisis and How to Fix It” by Bryan Walsh was an awakening to the way America produces food and its devastating and destructive effects on the environment not to mention all of us who eat it.
With the downturn in today’s economy many people are looking at ways to stretch their budgets. It is no wonder so many Americans opt for cheaper foods with higher calories; more bang for your buck! Unfortunately due to skewed government subsidies, you actually pay less for unhealthy food choices. For instance, $1.00 will buy 1,200 calories worth of potato chips as opposed to 170 calories of fresh fruit.
You might not believe this but the cost of groceries has become less expensive. The average American spends a mere 10% of their income on food which is down from 18% since 1966. The reason for the decrease comes from the overwhelming success of growing corn. “When we eat a cheeseburger, a Chicken McNugget, or drink soda, we’re eating the corn that grows on vast, monocrop fields in Midwestern states like Iowa.”
Cheaper may seem like good news until you look deeper into the hidden costs behind the corn crop. The Federal Government has subsidized the corn industry with over $50 billion over the past decade keeping prices at an all time low. In addition, corn must be fertilized with chemicals like nitrogen in order to flourish.
The downside of a healthy corn crop is the fiasco produced by the runoff of chemicals into the Gulf of Mexico resulting in a “dead zone.” This is a name given to 6,000 sq. mi. of rancid water that is practically void of oxygen and contains almost no sea life.
The dead zone is responsible for the loss of 212,000 metric tons of seafood a year just in the Gulf of Mexico fishing industry. Multiply this by 400, the number of similar dead zones around the world, and you can see how we are destroying one of our healthiest sources of protein imaginable.
Beware of What You Eat!
If the cost of calories were all we had to worry about the forecast might not look as bleak. The bigger picture deals with the harmful byproducts of farming and the inhumane treatment of animals before slaughter. If this isn’t a wakeup call, I don’t know what is. Here are just a few facts you might like to know before ordering your next pulled pork sandwich or juicy hamburger.
• Pigs are raised in confined pens so tightly that their curly tails are chopped off to prevent them from biting one another
• The waste from the pigs goes into open air manure lagoons that surround neighboring communities causing air pollution and disgusting stench
• Pound for pound a pig produces four times the amount of waste than a human. When heavy rains cause an overflow of nearby streams it results in contamination
• Farm animals are kept in such close quarters that they are dosed with antibiotics to keep from getting sick
• Overuse of antibiotics on farm animals gives way to antibiotic-resistant bacteria that only breeds more deadly organisms every day. Humans are equally susceptible to the same bacteria and can easily become sick by eating contaminated meat
The reason behind these shocking statistics lies with the way in which animals are raised and fed prior to slaughter. Concentrated animal feeding operations (CAFO’s) as they are so aptly named, contain large numbers of animals that are kept in close, concentrated conditions and fattened up as fast as possible. For example, 1,000 or more cattle, and tens of thousands of chickens and pigs are kept in industrial feedlots and dosed with antibiotics to guard against disease.
As horrible as this may sound, there is hope for 1% of the cattle population in this country if they are lucky enough to fall in the organic category. The other 99% of the cattle are lumped together in conventional CAFO’s. As you might guess, there is a glaring disparity between the two.
Let’s compare:
• Organic – Live in wide open spaces, able to roam at will, feed only on grass with a smattering of hay, are drug and hormone free
• Conventional – Live in an industrial feedlot with no room to turn around, feed on a corn-based diet that makes them gain weight faster and get sick quicker, given antibiotics in their feed and sometimes growth hormones, bloods and fat
The environmental impact from the organic cattle is minimal since the cattle move from place to place leaving their waste to fertilize the land. In the conventional setting, a 1,000 head feedlot produces up to 280 tons of manure a week that is left in open air lagoons to pollute the land and waterways.
Why choose to eat organic meat? Research from the University of California reports that grass fed beef is higher in beta-carotene, vitamin E, and omega-3 fatty acids than conventional beef. On the other hand, corn may produce a fatter cow but it also changes the quality of the meat that produces a marbled affect higher in fat. This is just another factor that adds to America’s obesity epidemic.
Be Part of the Solution
There is hope for a new way of farming that takes us from the conventional method to that of a more sustainable, smaller-scale production. One example is Niman Ranch located in Bolinas, CA owned by Bill Niman and his wife Nicolette. They believe that raising farm animals in the open air, with no chemicals and with maximum care is the only method for producing better food. The Nimans’ subscribe to the notion that what this country needs is a different way of raising animals that will in turn create more jobs for farmers in the industry.
There are other examples of food establishments such as Chipotle, that seek out meats and beans from natural and organic sources. Bon Appétit Food Management gets much of its produce from within 150 miles from its doors and buys meat from farmers who do not administer antibiotics.
In order for things to change for the better and for sustainable farming to become a reality three things are necessary.
• Small rather than large operations will lower costs and cut down on the use of antibiotics. Do away with a few big farms and switch to lots of smaller ones scattered around the country.
• More human labor is needed to produce as much organic yield as conventional methods. With such a scarcity of jobs, returning to farming will aid both the land and economy.
• Cut back on eating meat in favor of greens and fruits that are healthier for you and the planet
You can be part of the solution by rethinking the way you shop for, and eat food. Organic food continues to cost more than its conventional equivalents. But not all costs are measured by a price tag. Other things must be taken into account such as environmental damage and your health care bills resulting from a sugary and fatty diet. When you consider that Americans eat four times as much meat and dairy as the rest of the world, it wouldn’t hurt to scale back your eating.
If we can all become more conscious of what we are eating and make choices that are clearly better for ourselves and the environment, it will be a step in the right direction. “The industrial food system fills us up but leaves us empty – it’s based on selective forgetting. But what we eat… how it is raised…and how it gets to us – has consequences that can’t be ignored any longer.”
*If you would like to make better choices when it comes to eating off the beef side of the menu, I would highly recommend purchasing your beef from a company called U.S. Wellness Meats. This company uses only best practices of sustainable farming, no harmful additives like hormones and antibiotics, and you get all the rich nutritional benefits of beef.
For more information about them, please click to discuss the great taste of grass-fed beef ─ grasslandbeef.com.
Al Serin
President
Vitalmax Vitamins
Walsh, Bryan, “America’s Food Crisis and How to Fix It”, Time Magazine, August 31, 2009 with reporting by Rebecca Kaplan/New York
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How to Care For Your Vision Part One: Macular Degeneration
An aging friend of mine had recently developed macular degeneration and had asked me if there were any recommendations I could make to help save his eyesight. Besides having him see his eye doctor, I suggested a few natural methods but I knew he had waited too long to stop this ongoing disease. Now at 75 regardless of his great physical shape, he lost his ability to read, to play golf, and to do many of the activities he enjoyed.
Macular degeneration is the leading cause of vision loss in the U.S. in people over 55. Most people, like my friend, are unaware that this eye disease can usually be prevented. Even if you’ve already got it, there’s a good possibility of reversing it, or of halting its progression.
Like many diseases, macular degeneration is the result of unstable oxygen atoms, called free radicals. When they enter your body, they damage your cells–mainly the ones found in the macula of your eyes.
There are actually two forms of macular degeneration. In the dry form (the most common form), the macula develops yellow deposits, or spots, called drusen. At first, it causes dull vision. In the later stages, you begin to lose central vision. Although it is the less severe of the two forms, the dry form sometimes develops into the wet form.
The wet form of macular degeneration leads to loss of vision much more quickly. When blood vessels begin to leak blood and fluid into the retina, scar tissue forms and affects your eyesight. You begin to see wavy lines and blind spots, and you begin to lose the center of your vision, seeing only out of the corners of your eyes.
So how can you prevent this disease in the first place?
First, begin having regular eye exams by an ophthalmologist at age 50. The doctor can detect early stages of macular degeneration, even before you have symptoms.
Second, eat the right foods. The key to both prevention and reversal seems to be a pair of nutrients in the vitamin A (carotenoid) family– lutein and zeaxanthin, both found in leafy green vegetables. If you can eat five servings a week of foods such as kale, spinach or collard greens, you’ll get enough of these nutrients. Since most people have a difficult time eating that much, however, you’ll probably need a supplement. I advise all my patients who are over 50 to take a supplement that contains lutein and zeaxanthin. Many scientific studies have provided evidence that these nutrients prevent macular degeneration.
The chart below shows foods with high lutein and zeaxanthin content. The column on the right shows amounts of both nutrients combined, in a 3 ½ ounce serving of each food.
Food Lutein and Zeaxanthin (mcg)
Kale 21,900
Spinach (cooked) 12,600
Spinach (raw) 10,200
Mustard Greens 9,900
Celery 3,600
Broccoli (cooked) 1,900
Leaf Lettuce 1,800
Peas 1,700
*From Blended Medicine, The Best Choices in Healing by Michael Castleman
Other carotenoids (from the vitamin A family) can boost your chances of prevention, as well. They are all antioxidants, compounds which protect your cells from free-radical damage. So, in addition to the leafy greens, make sure you also eat plenty of orange-colored foods such as carrots, pumpkin, cantaloupe and sweet potatoes.
Try Herbal Support
Studies have shown that two herbal extracts--bilberry and ginkgo biloba– can help stop or reverse vision loss by improving blood flow to the retina. Bilberries also contain a powerful group of antioxidants called anthocyanosides. You can obtain even more of these free-radical fighters by eating lots of blueberries, blackberries and raspberries. Grapes, plums, raisins and prunes also contain anthocyanosides.
Stop Habits That Harm Your Eyes
• Smoking causes free-radical damage and increases your risk of macular degeneration.
• Researchers have linked high fat diets and high cholesterol to this disease. Switch to a diet focused on whole foods, and avoid processed foods. Increase omega-3's by eating fish and nuts.
• Alcohol can damage the macula, so don’t drink.
• Avoid caffeine, which can make the disease worse.
• Ultraviolet radiation from the sun can damage the retina. So don’t go outside without wearing sunglasses.
Don’t give those free-radicals a chance to steal your eyesight. Your eyesight is too precious to lose! Begin now to protect your eyes from damage. If you’ve already started developing macular degeneration, don’t give up hope.
There’s a lot you can do.
In my next article, I’ll discuss more common problems with the eye, as well as general eye care.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Keep Your Vision Sharp and Your Eyes Healthy Part II
It’s not surprising to hear many of my patients express concern about the continuous decline in their vision. Some even confess their belief that cataract surgery is only a matter of time. However, as I pointed out in my last article, even serious eye disease like macular degeneration can be treated with natural methods. There is much you can do to prevent other common eye diseases and problems.
Many factors can contribute to fading vision and eye disease–factors you can control. Poor nutrition, too much sun exposure, air pollutants, and dehydration may all affect your eyes negatively. Let’s begin by looking at the most effective ways to care for your eyes on a daily basis.
Your Mother Was Right: Eat Your Carrots
Proper nutrition prevents, and may even correct, many eye and vision problems. Carrots and other orange-colored vegetables and fruits, such as sweet potatoes, cantaloupe, and pumpkin, contain large amounts of vitamin A, a necessity for eye health and function.
If you’re in the mood for something different, try apricots. Three apricots provide 55% of the Daily Value for vitamin A. Other good sources of vitamin A that you might not have considered include plantains, tangerines and shallots. Leafy green vegetables provide vitamin A, as well as two super-nutrients for the eyes–lutein and zeaxanthin. These antioxidants lower your risk for both cataracts and macular degeneration.
Vitamins C and E are a great combination that has been proven to work well together for the protection of your eyes. Papaya, sweet red peppers, kiwifruit, navel oranges, strawberries and broccoli are among the top sources. Vitamin E is found in several foods including asparagus, cherries, whole wheat and wheat germ. Another very good source of Vitamin E are nuts (particularly walnuts and almonds).
Vitamins B6 and B12 are also important for eye function. Unfortunately, they’re more difficult for our bodies to absorb as we grow older. To ensure you’re getting enough of these two nutrients, eat plenty of potatoes, bananas, chickpeas, turkey, lean meat and shellfish.
Healthy eyes also require proper amounts of two minerals, selenium and zinc. One easy way to get your selenium is to snack on Brazil nuts. If you buy them unshelled, just two of these nuts per day will provide the Daily Value of 200 mcg. Some experts believe that a deficiency in zinc may lead to retinal detachment. You can get extra zinc by consuming more oysters, lean beef and buckwheat.
Avoid Eyestrain
When you overwork your eyes, they may feel tired and achy. If you need to focus closely for reading or computer work, take a break every 20 minutes or so by looking into the distance for a few minutes. It’s also important that you get plenty of sleep at night. If you experience eyestrain, try a cold compress, wet tea bags, or cold cucumber slices placed over the eyelids for ten minutes. If the strain leads to the occasional bloodshot eyes, try soaking a clean cloth in freshly brewed raspberry leaf tea. Apply to closed eyelids for ten minutes.
Six Easy Ways to Protect Your Eyes
1. Invest in a good pair of sunglasses that will block damaging ultraviolet rays from too much sun exposure.
2. Avoid smoke-filled rooms and areas with high concentrations of pollutants.
3. When working with chemicals or tools, protect your eyes with goggles.
4. If you wear contact lenses, take special care against injury and infection to the eye:
a. Don’t leave the lenses in your eyes longer than recommended
b. Keep your hands immaculate when touching the lenses.
5. Keep your blood pressure under control, since high blood pressure can damage the vessels around your eyes.
6. Visit your ophthalmologist regularly.
When You Have Eye Trouble
If you take good care of your eyes, you’ll guard against most eye diseases. Even if you have an occasional problem, you can treat it naturally. Dry eyes, for example, usually result from a vitamin A deficiency. In addition to taking a vitamin A supplement, you can drink plenty of pure water, use a humidifier, and avoid smoke. Similarly, itchy and tired eyes experienced over an extended period of time may indicate a need for vitamin B supplements.
If you have blurred vision due to nearsightedness, farsightedness or astigmatism, you probably already wear corrective lenses. You may have read or heard about certain exercises that can improve your vision. Although no medical evidence exists to support this method, exercising the internal eye muscles may improve your eyes’ ability to focus.
Dimming vision may indicate cataracts or glaucoma. I like giving my patients the good news that cataracts don’t necessarily require surgery. This condition can usually be reversed with early treatment. Experts suggest adding two supplements to your daily care: glutathione, an antioxidant which slows progression of cataracts, and vitamin B2.
Glaucoma, on the other hand, cannot be cured and usually causes irreversible loss of vision. Medication can control the milder form, and careful dietary supplementation may improve eyesight or prevent further decline.
As a final note, always make sure your eye symptoms aren’t the result of an underlying disease. Diabetes, for example, can cause retinopathy, in which the blood vessels around the retina leak and damage the cells. Or, bloodshot eyes may indicate a blood clot somewhere in the body. So always have your doctor check out any symptoms that persist.
Declining vision is not inevitable. Take action now to preserve your eyes and your chances of maintaining good vision and healthy eyes even into old age.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Take Care of Your Feet and Avoid Arch Pain
A patient recently called to ask my advice regarding the pain he was having in his feet. He told me he had walked over five miles on a recent trip to New York. Although he knew he had flat feet, he made the mistake of wearing regular sneakers with little support. The more he walked, the more his feet ached. By the time he called me the next day, he was hobbling around with what he described as excruciating pain.
Four things contributed to this man’s arch pain: flat feet, overuse, too much activity on a hard surface and footwear with poor support. Even with the imbalance in his arches, he might have been able to avoid his pain by taking better care of his feet.
Foot pain isn’t usually serious, but it can certainly interfere with daily life. If you have flat feet, or some other structural imbalance in your feet, you’ll be more prone to arch pain.
How Does Arch Pain Develop?
The structure of your foot has two arches–one that runs lengthwise (longitudinal) and the other that runs the width of the foot (transverse). These arches are formed by the shape of the bones and ligaments that hold them together. Various muscles and one very strong ligament, the plantar fascia, provide further support to your arches. Your feet also have fat pads to absorb the impact from your body weight. If any one of these components develops a problem, you might experience arch pain.
Arch pain may occur even if you take care of your feet. Other causes include strain on the plantar fascia (plantar fasciitis), injury, ligament sprain, even osteoarthritis or a pinched nerve in the ankle (tarsal tunnel syndrome). The aging process may also contribute to arch pain.
How Can You Avoid Painful Arches?
1. If you know you have a structural imbalance, such as my patient with flat feet, take care not to make the same mistake he did. For example, always wear properly fitting shoes with adequate support. Replace your athletic shoes every six months or more often depending on how often you exercise. Avoid walking or running on hard or soft surfaces and overusing your feet.
2. Rotate your types of exercise. If you usually participate in high-impact activities such as running, alternate with non-impact exercises such as cycling, swimming, or using a step machine.
3. If your work requires you to stand on your feet most of the day, try to find ways to sit down more often. Also consider finding shoes especially suited for your job.
Evaluating Your Symptoms
If you do develop arch pain, you may experience localized or generalized pain or tenderness. Some people report a burning sensation on the bottom of their feet. However, if your pain is due to the normal aging process, you may have a dull ache and stiffness throughout the arch, which becomes worse with walking.
Pain Relief Without Medication
When you’re feet hurt, it’s natural to want relief right away so you can resume your activities. You may automatically reach for a bottle of pain relievers. Even the simplest over-the-counter drugs can be associated with side effects such as stomach upset, internal bleeding and liver damage. I encourage my patients to use natural methods whenever possible.
• Rest your painful feet as much as possible.
• Apply ice for 20 minutes every three to four hours.
• Use light compression with a wrap or with a strap especially made to support the arch and relieve pain.
• Elevate your feet to prevent swelling.
• After sleeping or resting, stretch your foot before stepping on it. Pull up on the balls of your feet and toes as far as you can without hurting. Hold for ten seconds. Repeat this stretch ten times.
• You might also consider using a topical pain relief gel or creams such as: capsaicin cream, Icy Hot, Ben Gay or Dr. Jay's Foot Balm . These products are great at stimulating blood flow and immediate pain relief to the area.
Should You See a Doctor?
When foot pain keeps you from your normal activities, or causes you to move differently, you should see your doctor. A deformed foot or one that is supersensitive to the touch should prompt a visit with your physician, as well.
Your doctor may prescribe physical therapy, which often decreases pain and helps the arch to heal. He may also suggest exercises that will strengthen and increase flexibility of the muscles, which in turn may correct any imbalance in the foot muscles.
If your problem stems from structural imbalances, you may benefit from an orthotic, a device placed inside your shoe. As you walk or participate in other weight-bearing activities, this device decreases much of the force placed on the structure of the foot. In some cases, the doctor observes your foot and makes a device prescribed specifically for your situation.
It’s easy to take your feet for granted. Be kind to your feet and arches now to prevent future pain.
In Good Health,
Mark Bromson, M.D.
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Acid or Alkaline? Your pH Can Determine Your Health
When a patient came to me recently with chronic fatigue, frequent colds and headaches, I gave him a complete physical exam to rule out several possible illnesses. Then, to his surprise, I placed a strip of litmus paper under his tongue. According to the test, his body was quite acidic, with a pH reading of 5.1. Like most people, this patient was totally unaware that the pH of his body might be affecting his health.
Think back–way back–to high school chemistry class. Do you remember something called the pH scale? The pH, or potential of hydrogen, scale measures the acidity or the alkalinity of a substance. On the scale, anything measuring from 1 up to 7 is an acid and anything measuring above 7 up to 14 is alkaline. A measurement of 7 means the substance is neutral, neither acid nor alkaline.
What in the World Does This Scale Have to Do With Your Health?
It could have everything to do with it. You see, all the functions of your body depend on a very fine balance of chemicals. When chemical changes disturb the balance, an excess of either acid or alkaline is created in the body’s fluids, and it cannot perform at its best. Although experts tend to disagree slightly on the ideal level for your body’s pH, most seem to consider a reading between 6.8 and 7.4 as normal.
Most imbalances are due to an excess of acid. If your body harbors an acidic environment, you may suffer from a wide variety of symptoms from constipation, fatigue and insomnia to water retention, arthritis and migraine headaches. Even low blood pressure, difficulty swallowing, a burning sensation in the mouth or bumps on the tongue can signal a low or acidic, pH. An acidic environment can also lead to more serious diseases such as cancer or heart disease. Medical evidence also shows that an alkaline diet helps prevent osteoporosis, kidney stones and the wasting of muscle tissue that often occurs with aging.
What Causes Such an Imbalance?
Several conditions might lead to an imbalance, such as diabetes mellitus or kidney failure. But most of the time an acidic environment in the body is caused by the foods and drinks you consume. A few foods are neutral and will not affect your pH, but most foods, after digestion, will contribute either to an acid or an alkaline environment. (It has nothing to do with how acidic the food or drink seems while you are consuming it.)
Good News: You Can Correct Any pH Imbalance
First, find out your body’s pH with a simple test. You can have your doctor perform the test, or you can do it yourself at home by using litmus paper. Briefly touch the tip of the paper into a drop of urine or saliva. The red paper will turn blue in the presence of alkaline, and the blue paper will turn red in the presence of acid. Perform the test either before eating or one hour after eating. You’ll want to confirm the results with your doctor and consult with him or her before proceeding.
If your body is acidic, you need to add more alkaline foods and decrease your intake of acidic foods, until your pH returns to normal. To maintain the ideal pH level, you should eat about 80% alkaline-forming foods and 20% acid-forming on a daily basis.
Use the chart below to plan your meals according to your pH needs.
Acid-Forming Foods
Alcohol
Asparagus
Beans
Brussels sprouts
Buckwheat
Catsup
Chickpeas
Cocoa
Coffee
Cornstarch
Cranberries
Eggs
Fish
Flour, flour-based products
Legumes
Lentils
Meat
Milk
Mustard
Noodles
Oatmeal
Olives
Organ meats
Pasta Pepper
Plums
Poultry
Prunes
Sauerkraut
Shellfish
Soft drinks
Sugar, all foods with sugar added
Tea
Vinegar
Aspirin, tobacco, and most drugs are also acid-forming
Low-Level Acid-Forming Foods
[almost neutral]
Butter
Canned or glazed fruit
Cheeses
Dried coconut Dried or sulfured fruit (most)
Grains (most)
Ice cream
Ice milk
Lamb’s quarters
Nuts and seeds (most)
Parsley
Alkaline-Forming Foods
Avocados
Corn
Dates
Fresh coconut
Fresh fruits (most)
Fresh vegetables (most)
Honey
Horseradish
Maple syrup
Molasses
Mushrooms
Onions Raisins
Soy products
Sprouts
Umeboshi plums
Watercress
Low-Level Alkaline-Forming Foods
[almost neutral]
Almonds
Blackstrap molasses
Brazil nuts
Chestnuts
Lima beans
Millet
Soured dairy products
From Prescription for Nutritional Healing, by Phyllis A. Balch
Remember that all fresh fruits and vegetables, especially raw, help balance your pH levels. Cooked vegetables tend to create acid, as do processed foods.
It’s wise to check your pH on a regular basis, so you can begin to make adjustments as soon as possible. If you’ve got symptoms now that you can’t figure out, consider your pH levels. Take the simple test, check with your doctor and eat accordingly. You may be surprised at the results.
Stay well,
Mark Rosenberg, M.D.
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