In double-blind trials, school children received a daily low-potency vitamin-mineral tablet containing only 50% of the USRDA for most essential vitamins and the minerals for three months. Dramatic gains in certain measures of IQ were observed in about 20% of the supplemented children. These gains may have been due to the correction of specific nutrient deficiencies found in these children.

The primary purpose of an MVM supplement is to provide a convenient way to get a good variety of nutrients from a single product. They are not meant nor any supplement for that matter to replace a healthy diet. They only serve to enhance the nutritional density of your diet.  However, due to toxic elements in our environment and the occasional dietary indiscretions, everyone needs more than a MVM to help their body deal with those environmental assaults.

Let us introduce you to the Science Based Nutrition Daily 8!

The Science Based Nutrition (SBN) Daily 8 includes the most common nutritional supplements that decades of testing individual patients have shown we all need.  The SBN Daily 8 is packaged into convenient AM and PM packets.  The AM packet includes one each Calcium-Vitamin D-Vitamin K tablet, Multi Mineral capsule, Vitamin D capsule, Omega 3 softgel, Vitamin C capsule and two basic MVM capsules for a total of 7 pills you would take with your AM meal.  The PM packet included one each Calcium-Vitamin D-Vitamin K tablet, Magnesium capsule, Multi Mineral capsule and Vitamin E softgel for a total of 4 pills to take with your PM meal.

That’s A Lot of Pills!  What about “one-per-day” multiples?

One-per-day MVMs usually do not provide sufficient amounts of many nutrients such as vitamin E, calcium, magnesium, and vitamin C. One-per-day MVMs should therefore not be viewed as a way to “cover all bases” in the way that high-potency MVMs, requiring three or more pills per day, or the SBN Daily 8 are viewed.

Because one-per-day formulas typically do not contain even the minimum recommended amounts of some of the nutrients listed here, multiples requiring several capsules or tablets per day are preferable. With multi-pill multiples, intake can be spread out with meals throughout the day imitating the way we should get nutrients from our regular meals.

What About “Whole Food” Supplements?

Patients ask the question quite often about products being “natural” or “additive free” or “synthetic vs natural ingredients”.

What is “Natural”? Natural does not mean better. Nor does it mean better absorbed or better utilized. If a vitamin were truly natural then all it could be is a powdered/dehydrated/compressed something from a plant, rock or animal put into a natural vegan capsule. There are companies that do this but they do not quantify everything you’re getting in that capsule nor how much of the therapeutic dose you’re getting.

Many have read on the internet that you can put a supplement in a glass of water to see if it dissolves to test its digestibility and absorption potential.  Think this through; does your digestive system use only water to digest what you consume?  No!  Digestion is a complex process of acids and enzymes.   Just because a supplement doesn’t dissolve in a glass of water doesn’t mean your digestive system can’t break it down.

It boils down to whether the molecular structure is the same regardless if its synthesized in a lab or found in nature. When a synthetic product or natural products are identical in molecular structure both forms will be indistinguishable from each other in all aspects; including their function and effects in the human body. So, when we talk about “synthetic” substances versus “natural” substances, we’re referring the difference between how they are made—how they come into being—not any difference between their molecules. The molecules are identical. There are certain exceptions to this rule…Vitamin E for example.

A key factor that must be considered is therapeutic dosing. Many will claim that whole food supplements work better because of “synergy” and the whole food supplements contain all of the “extra” components to enhance the effectiveness of the product. Sounds logical, right?  We must come to understand maintenance vs therapeutic dosing.  When you have many healthy problems and on multiple medications, whole food supplements simply cannot attain the therapeutic dose to help you get healthier faster. You have to use therapeutic/pharmacological dosing at least in the beginning to get the “fire” out. Once you’re healthier, off all meds and ready for a maintenance program, theoretically you could switch to whole foods product if you want…but you should still be using blood work and other objective tests to determine they’re working for you.

You DO Need More Than a Basic Multiple Vitamin!

Even if you ate a perfect diet, USDA data has shown that our food supply is simply not as nutritious as it was 30 years ago. Supplementing your diet can help to correct these short-comings. The only way to know if the supplements you’re taking are working or to know exactly what vitamins/minerals and dosages you need to take is to get tested. Starting with a consultation, the doctor will determine the testing that should be done. Using bloodwork and other diagnostic tools, we do an in-depth analysis of your system. The testing will tell us where the problem areas are occurring or just developing. During your report of findings, we will carefully note major and minor conditions that may lead to serious illness. This detailed report will explain your test findings, as well as the nutrient and dietary recommendations based upon your objective test results.

Everyone needs tested but we do realize many have financial or other concerns and they’re simply not ready to get tested or they’re just looking for a good maintenance supplement program to try.  This is where the SBN Daily 8 can help.  It covers the most common nutritional weaknesses in the general public in easy to manage packets.  Give our office a call or visit our online store to give SBN Daily 8 a try!

Check it Out!

References for this newsletter as well as previous newsletters may be found on our website. The information has not been evaluated by the FDA and is not intended to treat, cure, or prevent any disease.

The post Are You Getting Your Daily 8? (April 2020) appeared first on lawrencehw.com.

Essential amino acids are required to get from the diet because our body does not produce these types of amino acids.  If you do not get essential amino acids in your diet, proteins break down, resulting in muscle loss and problems with repair.  You can get protein from animal sources and from plant sources.  Adding a protein supplement can give the body an extra boost to heal and repair after workouts as well.  We will talk more about supplementing protein later on.

Most desirable sources of animal based proteins would be fish, eggs, chicken, turkey, and red meat (if OK’d by your nutritionist).  If you have a normal serum ferritin and normal serum iron, then 4-6oz of red meat should be OK for you to consume on a weekly basis.  Plant based sources of protein would include beans, seeds, nut, sprouts, and quinoa.  Nut butters such as peanut butter, cashew butter, or almond butter are good sources as well.  Vegans and vegetarians need to be aware of their protein levels.  It is very common for these individuals to lack the appropriate amounts of protein for the body’s ability to heal and repair.  Chlorella is a good supplement to be taking and is vegan friendly.  Chlorella consists of 58% of protein and generally they are about 2 g of protein per 2-3 capsules/tablets.

Proteins to eliminate from the diet include soy protein and whey protein.  Many vegans or vegetarians often times refer to soy as their main source of protein.  You may not know it, but 80% of the oil Americans consume is soy.  If you look on the ingredient list of many foods, especially processed foods in the aisles of the supermarket, you will see ingredients such as “soy lecithin” and “isolated soy protein”.  Soy lecithin has known effects on reproductive abnormalities and sexual dysfunction. Containing the compound phytoestrogen, it produces similar effects on the body as estrogen.  Unfortunately, about 75% of breast cancers are estrogen-receptor positive.³   Soy is also highly genetically modified (MSG).  Common side effects of MSG exposure include:

• tachycardia
• heart attacks
• asthma
• headaches
• joint pain
• sterility in females

Types of Soy to Eliminate

• Tofu
• “Soy Protein Isolate” [Isolated Soy
• Protein]
• “Hydrolyzed Vegetable Protein”
• “Texturized Vegetable Protein”
• “Soy Protein”
• Soy Protein Supplements

When choosing to supplement with protein for added nutrients to the diet that can help with healing and repairing, you want to be sure to choose wisely.  There are many products on the market today which are full of artificial flavoring, colors, dyes, and fillers.  Whey protein is one of the most popular supplements however, most are actually harmful.  Most whey protein manufactures use a lot of heat for production which actually denatures the protein and makes it insoluble in water. This is why the manufactures add chemicals to restore the flavor and solubility.  Also, many whey protein supplements are deficient of the healthy fats, vitamins, and minerals due to the acidic processing as well.^4/small> Genetically modified ingredients, such as soy lecithin, are added as well artificial sweeteners such as sucralose (also known as Splenda).

Protein supplements to consider would be egg white protein, pea powder protein, and rice protein.  Jay Robb’s Egg White Protein Powder (contains no whey, soy, or added sugar).  One scoop equals 24 grams of protein.  Here are a few recipes to consider:

*Consult your nutritionist before adding protein supplementation to your diet

Adding more protein to the diet has many benefits and is even necessary in many situations.  However, before starting any new diet or lifestyle change it is important to discuss your concerns with your experienced nutritionist.  By testing a comprehensive blood panel and hair tissue mineral analysis, we are able to determine other necessary vitamins and minerals you may need to optimize your health.  Get tested today to find out where you start and to know exactly what to do and what to take for better health!

References:

1. http://www.aminoacid-studies.com/amino-acids/what-are-amino-acids.html
2. Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 2005, National Academies Press: Washington, DC.
3. Breastcancer.org
4. Mercola, Joseph, Hofmekler, Ori, Stroden, Kipp. Not all whey protein is created equal.  Food Matters.  July 23, 2013

References for this newsletter as well as previous newsletters may be found on our website. The information has not been evaluated by the FDA and is not intended to treat, cure, or prevent any disease.

The post Incorporating Protein into Your Diet (March 2020) appeared first on lawrencehw.com.

Metabolism is the process by which your body converts what you eat and drink into energy.  Metabolism occurs around the clock, even when you are sleeping.  In fact, the term used for what your body burns at rest is called resting metabolic rate and accounts for up to 50-75% of total calorie expenditure¹.  The brain, liver, kidneys, and heart account for about half of the energy burned at rest, while fat, the digestive system, and especially the body’s muscles account for the rest.²Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed.  Many people may blame their metabolism for weight gain. This is rarely the case.  However, there are ways to improve your metabolism which will increase the number of calories you burn.  Let’s take a closer look at a few.

 Exercise

If there is one thing that you have complete control over it is the amount of physical activity you get.  It is as simple as this: the more active you are, the more calories you burn.  Building more muscle with some strength training can be marginally helpful as well because muscle uses a lot more energy than fat while at rest.  In fact, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories⁷.  Not only does exercise increase your metabolism, it is also beneficial for strengthening bones, improving coordination and balance.  If you don’t have the time to do 30 minutes a day of exercising, then try to enhance your daily activity by taking the stairs, parking further away so you have to walk more, housework, even washing your car all can provide extra movement.

How your diet affects your metabolism

It is true that if you consume less calories than you burn, you lose weight.  However, temporary diets won’t work.  First of all, crash dieting and yoyo dieting will have negative effects on your metabolism.  Your metabolism will actually slow down if you deprive your body of fuel from calories.  You may lose weight at first, but most of the time these diets come to an end and when you go back to how you were eating before; the result usually ends up in weight gain because your overall metabolism has slowed.  Not only is weight gain the end result, by slowing down your metabolism during the dieting phase, you may deprive your body of critical nutrients which put stress on your immune system.  Experts say that long-term restrictive dieting can even be harmful to your heart, due to the loss of heart muscle from calorie-cutting.³

A more strategic plan to increase or maintain your metabolism is to focus on a diet high in nutrients with adequate amounts of protein and fat for fuel.  Protein has a higher thermic effect compared with fats and carbohydrates so it takes longer for your body to burn protein and absorb it.  Eggs, chicken, fish, nuts, even red meat are good sources of protein.  (Be sure to limit or avoid beef if your Ferritin levels in your blood are too high.  This can be tested by your doctor).  Get your nutrients from fresh vegetables with every meal.  Fruits are also good to include in the diet, just be sure to not over eat a lot of fruit if you are diabetic since many fruits can be high in sugar.  Fruits and vegetables are also high in water content.  If you are even mildly dehydrated, your metabolism may slow down.  So be sure you are drinking at least 64 ounces of water daily.  If you are exercising or sweating a lot, you may need to increase your water intake.

Gut health

Promising studies have shown that probiotics can change the way that bile acids are metabolized which means it could change how much fat the body is able to absorb.⁴   Probiotics also help create nutrients and vitamins for the body to use.  If your digestive system is not working properly, then absorption rates of fats, proteins, and other foods you consume may not be occurring.  This can lead to deficiencies, and a slower rate of healing and repairing in the body.

For many people, just changing the gut flora won’t help them lose weight or increase their metabolism.  However, if the actual cause of a person’s unhealthy gut flora is discovered, that is what can be addressed.  The factors that can change a person’s gut flora and effect the way that their digestive system works can include but is not limited to: a pro-inflammatory diet, alcohol, stress, lack of exercise, chronic antibiotic use, medications, and more.

Sleep

Proper sleep accompanied with a healthy diet helps maintain balance between metabolism and circadian rhythm.  When your normal circadian rhythm is disrupted then normal cellular function can be disrupted, and this can lead to illness and disease.  This also helps explain why lack of rest or disruption of normal sleep patterns can increase hunger, leading to obesity-related illnesses and accelerated aging⁵.  Studies have shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels.⁶With increased ghrelin levels, appetite can increase, therefor making you feel hungry.

Get tested

Is there a medical reason why your metabolism is slow?  Many people jump to conclusions that their thyroid is to blame, or that their hormones are imbalanced, or they think they have adrenal fatigue.  However, if you just address one factor, you may miss the underlying cause; which is the bigger picture.

The best way to find out the actual cause of why your metabolism may have slowed down over the years is to get tested.  The wide range of symptoms associated with poor metabolism can include, but are not limited to: weight gain, fatigue, poor memory, hair loss, depression, etc.  A comprehensive blood test and hair tissue mineral test will detect deficiencies and toxicities associated with the symptoms of poor metabolism along with other factors that can contribute.  You don’t just want to chase the symptoms because you may miss the actual cause.  This is what proper advanced testing can do.  Schedule a consultation with your experienced nutritionist today to stop guessing!

References

1. Weigle, D S. “Appetite and the Regulation of Body Composition.” FASEB Journal : Official Publication of the Federation of American Societies for Experimental Biology, U.S. National Library of Medicine, 1 Mar. 1994, www.ncbi.nlm.nih.gov/pubmed/8143936.
2. Belluz, Julia. “Most of Us Misunderstand Metabolism. Here Are 9 Facts to Clear That up.” Vox, Vox, 4 Sept. 2018, www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss.
3. Harvard Men’s Health Watch. “The Truth about Metabolism.” Harvard Health, Harvard Health Publishing , Apr. 2018, www.health.harvard.edu/staying-healthy/the-truth-about-metabolism.
4. Imperial College London. “Probiotics Affect Metabolism, Says New Study.” ScienceDaily. ScienceDaily, 16 January 2008. <www.sciencedaily.com/releases/2008/01/080115085347.htm>.
5. Mercola, Joseph. “Your Body Clock Regulates Your Metabolism.” Mercola.com, Apr. 2009, articles.mercola.com/sites/articles/archive/2009/04/09/Your-Body-Clock-Regulates-Your-Metabolism.aspx.
6. Sharma, Sunil, and Mani Kavuru. “Sleep and Metabolism: An Overview.” International Journal of Endocrinology, Hindawi Publishing Corporation, Aug. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/.
7. Magee, Elaine. “8 Ways to Burn Calories and Fight Fat.” WebMD, WebMD, 11 May 2007, www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat#1.

The post Improve your metabolism for overall health (February 2020) appeared first on lawrencehw.com.

The most recent data suggests that well over half a million Americans die from Alzheimer’s disease each year, making it the third leading cause of death in the US, right behind heart disease and cancer.^3,4

As discussed by Dr. Danielle Ofri in a recent New York Times blog, losing your mind, and with it, much of your personality and dignity, is a terrifying proposition. Making matters worse, many doctors shy away from addressing dementia—both with colleagues and their patients.⁵

Dr. Ofri goes on to say that all of the top 10 killers in American are potentially and largely preventable or at the very least modifiable – all except dementia.  We have tests to screen for many cancers and treatments that prolong life.  But there’s nothing, really, that we can do about dementia.  There aren’t any screening tests that can pick up the disease before symptoms appear.  Even if there were, there aren’t any treatments that make a substantial difference.  For doctors, this is profoundly frustrating.  No wonder dementia gets pushed onto the back burner.  In the dishearteningly limited time of a medical visit, we’re forced to focus on the diseases we can treat.

According to several natural health care experts there is much that can be done in the form of prevention.  Unless the conventional paradigm shifts to realizing that through a healthier lifestyle the situation can go from hopeless and grim to positively optimistic then the battle really will be a hard one to win.

In an ideal world, doctors would begin to advise their patients early on, that lifestyle strategies promoting heart and brain health throughout a lifetime are of the utmost importance.

Trends in the current literature point to lifestyle factors, especially diet as one of the major driving forces behind dementia’s development.  Similar articles have been written highlighting the connection between Alzheimer’s and other dietary-related diseases, such as diabetes and heart disease.  The researchers seem to point at the fact that if diabetes and heart disease can be prevented through a proper diet then so too can Alzheimer’s/dementia.

According to the literature Alzheimer’s was tentatively given the moniker, “type 3 diabetes” in 2005, when researchers discovered that the human brain produces insulin that is necessary for the survival of your brain cells.

A toxic protein was found and named ADDL.  This substance removes insulin receptors from nerve cells, renders these neurons insulin resistant and as ADDLs accumulate, your memory begins to fade.  Recent research also points out that heart disease increases your odds of developing Alzheimer’s.

According to MedicineNet.com: “Researchers found that artery stiffness—a condition called atherosclerosis—is associated with the buildup of beta-amyloid plaque in the brain, a hallmark of Alzheimer’s disease.”⁶

Lead researcher Timothy Hughes says, “This is more than just another example of how heart health relates to brain health.  It is a signal that the process of vascular aging may predispose the brain to increased amyloid plaque buildup.

So, what if anything, can be done?

According to Dr. David Perlmutter, author of the New York Time’s bestseller Grain Brain and one of the leading integrative medical neurologist in the U.S, Alzheimer’s is preventable through proper diet.  He states: “Alzheimer’s is a preventable disease.  It surprises me at my core that no one’s talking about the fact that so many of these devastating neurological problems, are, in fact, modifiable based upon lifestyle choices…What we’ve crystallized it down to now, in essence, is that diets that are high in sugar and carbohydrates and similarly diets that are low in fat, are devastating to the brain.  When you have a diet that has carbohydrates in it, you are paving the way for Alzheimer’s disease.  I want to be super clear about that.  Dietary carbohydrates lead to Alzheimer’s disease.  It’s a pretty profound statement, but it’s empowering nonetheless when we realize that we control our diet.  We control our choices, whether to favor fat or carbohydrates.”

Dr. Perlmutter goes on to note that Mayo Clinic research reveals diets rich in carbs are associated with an 89 percent increased risk for dementia while high-fat diets are associated with 44 percent reduced risk.  This combination of very little sugar and carbs, along with higher amounts of healthful fats is an absolute key for addressing not only Alzheimer’s but diabetes and health disease too.

The Role of Saturated Fats for Healthy Brain Function

The diet our ancestors used was phenomenally high in saturated fats and almost completely void of non-vegetable carbohydrates.  Today, not only are we eating a tremendous amount of carbs but our carbs tend to be of the refined and highly processed type.  If you’ve been alive over the last 60 years it’s also likely that you’ve heard the conventional medical wisdom that warned about saturated fats causing heart disease and therefore the need to severely limit those in the diet.  This key factoid along with the dramatic onslaught of pharmaceutical use targeting cholesterol reduction have undoubtedly played a rather significant role in the sharp rise in dementia and other neurological diseases/disorders.  Without fats the brain simply cannot function optimally.

To fully understand how to proceed a discussion of fats is necessary.  Avoid trans-fats or hydrogenated fats; found in margarine, vegetable oils and various butter-like spreads.

Instead use plenty of the good and health fats in your diet like: avocados, butter (from raw, grass-fed organic milk), organic pastured egg yolks, coconut (and its oil), unheated organic nut oils, raw nuts—pecans/macadamias and also grass-fed meats or pasture raised poultry.

In addition to the fat discussion there are some additional dietary approaches to be considered.

How Else Can We Prevent This Disease?

The avoidance of sugar and refined fructose, avoidance of gluten and casein, optimize your gut flora and increase consumption of all healthy fats, including animal-based omega-3 oils, reduce overall calorie consumption, improve magnesium levels and eat a nutritious diet that is rich in folate can be a great start.

Certainly, a closer examination of lifestyle habits both good and bad can also confer benefits, such as: regular exercise, optimal Vitamin D levels, avoidance and elimination of mercury, avoidance of the flu vaccine and avoidance of anticholinergic and statin drugs.  The statin drug class can be particularly problematic because they suppress the synthesis of cholesterol, deplete the brain of CoQ10 and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier molecule known as low-density lipoprotein or LDL.  But wait, I thought the LDL was the bad cholesterol? Yes, it is given that label, but we are rarely told about all the good benefits it also provides for our body and brain.

In conclusion it seems like a well-designed personal approach to health may be in the best interest of our population to combat this public health care crisis.  If you or someone you know needs help make sure to call your local nutritional health care expert as you don’t have even a minute to waste.  Getting things corrected from a dietary approach can be far more beneficial with early intervention.

References

1. Alzheimer’s Association 2013 Alzheimer’s Disease Facts and Figures (PDF)
2. Medical News Today May 2, 2014
3. Neurology March 5, 2014 [Epub ahead of print]
4. URL Sort Order Edit Alzheimer’s Association 2013 Alzheimer’s Disease Facts and Figures (PDF)
5. New York Times May 8, 2014
6. Medicinenet.com March 31, 2014
7. https://articles.mercola.com/sites/articles/archive/2014/05/22/alzheimers-disease-prevention.aspx

The post Alzheimer’s disease and a dietary connection (January 2020) appeared first on lawrencehw.com.

Holiday Weight Gain

A study called “Holiday Weight Gain: Fact or Fiction?” states the average American gains 1-2 pounds during the six-week period from Thanksgiving through New Year’s. Those who are overweight or obese gain an average of five pounds. ⁽⁴⁾ A pound or two of weight gain may not seem like much now, but if you don’t address it – you may be up 10 pounds in decade.  What can you do to help reduce the risk of over consuming and weight gain?

• Write down what you plan to eat in a food journal. It’s hard walking into a holiday party and avoiding the overfilled dessert table. If we don’t plan ahead, we may over consume items we never intended to eat in the first place. Start each day with a game plan. Figure out what you want to eat for the day and stick with it. Writing down your food options will help keep you accountable and on track. ⁽³⁾
• Skip the soda or other sweetened beverages. Soda – One 12 ounces of soda can have up to 50 grams of sugar. The sugar content is alarming, but drinking soda is linked to increased risk of diabetes, cancer, cardiovascular issues and it dehydrates the body. ⁽⁷⁾ If you are looking for a way to replace soda, try sparkling water.
• Avoid artificial additives, including sweeteners, colors and artificial flavors.
• Eliminate processed foods and MSG. If high fructose corn syrup is found on a label, then you can infer that the item is very poor quality. To avoid eating high fructose corn syrup, try eating vegetables and fruits that are fresh or frozen. Stay away from processed foods that are most likely found within the aisles of the grocery. If you limit your shopping to the perimeter of the store you are most likely shopping where the fresh ingredients are located.
• Bring a dish you feel comfortable with to your next gathering. If you are trying your best to avoid processed and junky foods, bring a food item that will increase your healthy food choice options.
• Bring a snack. If you are concerned about overeating, try eating something light before heading out to your event. Ex: peanut butter and apple.

Holiday Stress

It’s no surprise, when the holidays hit – we can get stressed out. The more stress we experience, the more our body produces adrenaline. This stimulate gives a short burst of energy, but can also drain our essential nutrients. Leaving us feeling drained, fatigued and overall more stressed. What can you do to help reduce your stress this holiday season?

• Optimize your gut flora. The gut and the brain work together and can influence one another. A study was conducted on mice with infectious colitis and the use of a probiotic Bifidobacterium Longum. Anxiety like behavior was assessed and during the study, the mice that had received the probiotic had a reduction in anxiety symptoms. In fact, the study found an anxiolytic (inhibits anxiety) effect of the probiotic involving the vagal pathways of the gut-brain communication. ⁽⁶⁾
• Vitamin C – We know this vitamin can help support our immune system, but with its high antioxidant properties it can also help with stress. During times of stress, vitamin C can get naturally depleted within our bodies. Making vitamin C important during this holiday season not only for our immune system, but to help balance stress levels.
• Vitamin B complex helps protect the liver, but has also been shown to reduce stress.
• Vitamin D – Low levels of Vitamin D have been linked to anxiety, depression and stress.
• Take a deep breath. If you find yourself feeling stressed, try focusing on your breathing. This will help if you find yourself in a hyperventilation situation. Take a deep breath in through your nose for at least 5 seconds. This should be felt in the chest and abdomen, and then slowly exhale out of your mouth. Depending on the level of anxiety, this may take a few minutes before feeling calmer. ⁽⁵⁾
• Reduce time on electronic devices. The usage of electronic devices has increased dramatically over the last 5 to 10 years. Electronic devices used before bedtime have the potential to reduce the production of melatonin. Melatonin is needed to help regulate our sleep wake cycle. Without it, we may have trouble falling or staying asleep. Lack of sleep can elevate stress and anxiety within the body.

Moving into this holiday season, it is important to discover what vitamins and minerals you need in order to have optimal health. You can find out the level of your deficiencies and toxicities by getting a comprehensive blood test and tissue mineral analysis. Reviewing results of these testing methods with your experienced nutrition professional can help you understand where to start. By knowing exactly what diet to follow and what supplements you need with the correct dosing, you can control your body’s health status. Get tested today to get started on a pathway towards optimal wellness!

Work Cited:

1. “Healthy Eating Tips for Holiday Season.” com, 25 Dec. 2015, fitness.mercola.com/sites/fitness/archive/2015/12/25/healthy-eating-tips.aspx.
2. Mitchell , Lauren. “Nutrition and the Holidays: 5 Tips to Navigate Holiday Food the Right Way.” Team USA, 15 Nov. 2015, www.teamusa.org/USA-Triathlon/News/Blogs/Fuel-Station/2019/November/15/Nutrition-and-the-Holidays-5-tips-to-navigate-holiday-food-the-right-way.
3. “6 Simple Tips for Proper Weight Management This Holiday.” com, 29 Nov. 2013, articles.mercola.com/sites/articles/archive/2013/11/29/6-holiday-tips.aspx.
4. Roberts, S B, and J Mayer. “Holiday Weight Gain: Fact or Fiction?” Nutrition Reviews, U.S. National Library of Medicine, Dec. 2000, www.ncbi.nlm.nih.gov/pubmed/11206847.
5. “Everything You Need to Know About Anxiety.” com, Mercola.com, articles.mercola.com/anxiety.aspx.
6. Neurogastroenterol Motil. 2011 Dec;23(12):1132-9.
7. “Soda Health Risks: 21 Ways Drinking Soda Is Bad for Your Health.” Food Revolution Network, Food Revolution Network, 15 May 2018, foodrevolution.org/blog/food-and-health/soda-health-risks/.

The post Are You Ready for the Holiday Season? (December 2019) appeared first on lawrencehw.com.

Now accounting for approximately 20% of newly diagnosed breast cancer, DCIS was basically unknown until the introduction of screening mammography in the 1980s, and there is increasing evidence that it is being overdiagnosed (and thus overtreated).  In 1995 the British medical journal The Lancet reported that, “since mammographic screening was introduced in 1983, the incidence of ductal carcinoma in situ (DCIS), which represents 12% of all breast cancer cases, has increased by 328%, and 200% of this increase is due to the use of mammography. This increase is for all women: Since the inception of widespread mammographic screening, the increase for women under the age of 40 has gone up over 3000%.³”

If DCIS is considered stage 0, is it really cancer, and is it necessary to pursue all these conventional treatment options as if it were an early-stage breast cancer?   Many cancer authorities would answer “no” to both questions, according to cancer nutritionist Mark Nathaniel Mead MSc, who serves as a consultant to several integrative medicine clinics in North Carolina. “The emerging consensus is that DCIS is a non-obligate precursor to breast cancer, meaning that it may or may not become cancer, and thus calling it cancer in the first place is misleading,” says Mead, who recently lectured at the 2019 annual scientific conference for the American Academy of Thermology. “Based on the best available evidence, only about one out of every three DCIS cases will eventually turn into invasive breast cancer, and most of those invasive cases will never become aggressive or life-threatening.  They tend to follow a more favorable course.”

In short, it appears that many cases of DCIS are being treated in an overly aggressive manner.  Even surgery may not be necessary in some cases.  By current estimates, 98% of DCIS is treated surgically, either with a mastectomy or with some form of breast-conserving surgery (lumpectomy or wide local excision).  Published research indicates that the risk of a recurrence in the same breast is only about 40 percent in the next 20 years after surgery is performed.  About half those recurrences will be DCIS; the other half will be invasive breast cancer.  The risk of recurrence is higher with an initial diagnosis of grade 3 DCIS (as opposed to grade 1 or 2).

3 Grades of DCIS

Three major randomized clinical trials are now under way to establish whether women with low-grade DCIS may be better off without surgery.  By at least being able to postpone surgery, these women would avoid all the risks and complications associated with surgery, radiation and other conventional treatments.  For example, women who undergo radiation after surgery are at significant risk of heart disease and various life-threatening cancers.  By postponing surgery, they would avoid all these risks, as well as all the stress and anxiety that often accompanies such treatment.

Some leading breast cancer experts have proposed that women with low-risk DCIS (low grade, estrogen positive, favorable family history) may avoid surgery and instead get monitored on an annual basis with mammography, an approach known as “active surveillance.” But Mead questions the safety and efficacy of this approach: “Why would a woman with low-risk DCIS want to expose the abnormal cells in the breast duct to ionizing radiation from mammography at the risk of increasing mutations in those cells, thus in principle making them more likely to turn into invasive disease?”

For women with dense breasts, Mead adds, a tumor could start forming and would be totally missed by mammography for a few years, possibly longer. “By the time the tumor is large enough, the breast would have been exposed to annual doses of radiation that could have increased the aggressive potential of the DCIS cells,” he says.  “Without those radiation exposures, it’s plausible the normally indolent condition called DCIS would either not have progressed or would have followed a slower, less-threatening course.”  Many women with dense breasts find the tumor on their own (by palpation), not by mammography.

Treatment

Instead of relying solely on screening mammography for women with low-risk DCIS, the use of breast thermography may prove useful and could help reduce the need for mammograms.   Thermography is a screening tool that can detect changes in the breast tissue by providing accurate and reproducible images of the breast without the use of radiation and compression.  The screening device is approved by the FDA and is a safe, contact-free way to monitor women after a diagnosis of DCIS.  If changes occur in the stability and symmetry of a thermogram (thermal image), the woman can be referred for further imaging via ultrasound and mammography.

Thermography may be useful for tracking the potential progression from DCIS to invasive breast cancer. A woman can undergo thermal imaging as often as four times a year without having to worry about exposure to radiation or the discomfort of compression. This type of screening is especially useful for women who have dense breasts. In his AAT presentation, Mead cited multiple studies indicating that the sensitivity of thermography far surpasses that of mammography in women with dense breasts, meaning that more cases of breast cancer are likely to be found with thermal imaging in the context of high breast density.

For these reasons, Mead says, thermography could play a valuable role in monitoring DCIS cases in the future, especially in premenopausal women and those with dense breasts.  “The sensitivity of mammography is about 70-90% in postmenopausal women, but only about 40-50% in younger women and those with dense breasts,” Mead says. “That’s a serious issue, since approximately half of all women have dense breasts.  The good news is that breast thermography, when properly performed with high-resolution thermal imagers, now consistently shows a sensitivity of 97-100% even in women with very dense breasts.  This level of sensitivity is at least twice as high as that of digital mammography, suggesting that many more cases of early-stage breast cancer are likely to be found in these women thanks to thermal imaging.”

Active surveillance using breast thermography as the primary screening tool may be an especially good option for younger DCIS cases (under age 50) for the simple reason that mammography is not showing efficacy in this population.  At the present time, the US Preventive Services Task Force (USPSTF) does not recommend routine mammography screening for women in their 40s, but rather recommends a discussion of the risks and benefits.⁴ In this age group, the chance of absolute benefit from mammography screening is lowest and the chance of false-positives highest.⁴  The available data suggest that by mak­ing screening recommendations based on the individual’s risk profile, overdiagnosis can be minimized and the po­tential benefit will be maximized.

Within a patient’s risk profile, metabolic and biochemical changes in the blood can also be useful because the testing is objective and reproducible. A comprehensive blood test along with cancer markers such as CA27.29 and CA15-3 can be useful for determine a patient’s overall status. Nutritional deficiencies, toxicities, immune function, hormone balance, and inflammation can all be measured. The optimal strategy for supporting active surveillance is to place the patient on a personalized dietary and supplement protocol based on their comprehensive testing results, then monitoring changes in the blood over time.

Preventing DCIS from turning into invasive cancer, or at least slowing it down, is the goal of active surveillance. Instead of waiting for a diagnosis of invasive breast cancer, the sensible strategy is to be preventive, proactive, and well-informed about your health. Set up your appointment today to discuss benefits of thermography, blood testing, heavy metal testing and other assessments to see where you need to make changes in your lifestyle and start your own active surveillance program!

References

1. Koty, Patrick P. “Breast Cancer Prevention by Inducing Apoptosis in DCIS Using Breast Ductal Lavage.” 2005, doi:10.21236/ada443722.
2. Armed Forces Health Surveillance Center. Incident diagnoses of breast cancer, active component service women, U.S. Armed Forces, 2000- 2012. MSMR 2013; 20:25–27
3. Sanders ME, Schuyler PA, Dupont WD, Page DL. The natural history of low-grade ductal carcinoma in situ of the breast in women treated by biopsy only revealed over 30 years of long-term follow-up. Cancer 2005;103:2481–2484.
4. Mandelblatt JS, Cronin KA, Bailey S, et al. Effects of mammography screening under different screening schedules: model estimates of potential benefits and harms. Ann Intern Med 2009;151:738–747.

The post DCIS: Ductal Carcinoma In Situ (November 2019) appeared first on lawrencehw.com.

Vitamin B6 (pyridoxine) is a water-soluble vitamin first isolated in the 1930s.¹ The human body cannot synthesize B6, so one must obtain this nutrient from the diet or in the form of a dietary supplement.  B6 is naturally present in many foods, added to others (like fortified breakfast cereal). B6 is a generic term for six compounds with vitamin B6 activity, namely:^2,3

• Pyridoxine, an alcohol
• Pyridoxal, an aldehyde
• Pyridoxamine, which contains an amino group
• And their phosphorylated forms

About B6, the U.S. National Institutes of Health (NIH) writes:

Vitamin B6 in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, with involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism.  Vitamin B6 also plays a role in cognitive development through the biosynthesis of neurotransmitters and in maintaining normal levels of homocysteine, an amino acid in the blood, which is a signal of inflammation.

Food chart showing B6 levels in common foods:

Top Health Benefits of Vitamin B6

Balances your blood sugar — a 2015 study published in the Journal of Diabetes Research⁴ found vitamin B6 helped regulate blood glucose levels and insulin release in lab mice.  The study authors said, “Vitamin B6 prevents endothelial dysfunction, insulin resistance and hepatic lipid accumulation. Supplementation of [vitamin] B6 should be considered to prevent metabolic syndrome.”⁵

Benefits your skin and hair — Based on at least one study performed on lab rats, vitamin B6 has been shown to alleviate dermatitis, thereby promoting healthier, clearer skin.⁶

Bolsters your immune system — B6 is involved with the production of lymphocytes (white blood cells), which help your body fight infection. A study involving lab mice showed a lack of B6 “retards growth, inhibits lymphocyte proliferation and interferes with its differentiation,” suggesting B6 deficiency can influence immunity.⁷  A 2006 study done in Taiwan demonstrated that B6 supplementation has a beneficial effect on immune responses in critically ill patients.⁸

Boosts your brain power — Studies of pregnant and lactating women and their offspring indicate that a mother’s deficiency in vitamin B6 can alter the function of the neurotransmitters thought to play important roles in their child’s learning and memory.⁹

A small study involving 8- to 15-year-old children with mood and behavioral problems demonstrated a vitamin-mineral supplement containing 7 mg of B6 was effective to “exert a stabilizing effect on mood, temper and anxiety in a manner that is relatively independent of diagnostic category.”¹⁰

Protects against oxidative stress — Vitamin B6 has also been found as an antioxidant to be helpful in addressing diabetes complications, cognitive aging and the prevention of coronary heart disease.¹¹ A 2012 study indicates a B6 deficiency that coexists with low folate or anemia was associated with depressive mood in elderly patients.¹²

The study authors said, “Elderly people with coexisting marginal deficiencies of nutrients involved in the S-Adenosyl methionine (SAMe) and hemoglobin production were more likely to experience depressed mood and emotion that affect daily activity.”¹³

Experts from Mayo Clinic additionally suggest B6 may be useful to control high levels of homocysteine in your blood.¹⁴ Elevated homocysteine levels may increase your risk of cardiovascular disease and stroke.  Additionally, B6 supplementation has been shown to reduce the severity of morning sickness during pregnancy, as well as soothe symptoms of premenstrual syndrome (PMS) and PMS-related depression.^15,16

Clearly, vitamin B6 is a necessary nutrient hat has been shown to be useful in addressing a variety of health concerns, talk to your nutritional professional today before attempting to address any medical conditions with B6 supplementation.  Testing is the key and if blood and hair testing show a need for some support this nutrient could be invaluable in a number of key areas.

References:

• ¹ Oregon State University Linus Pauling Institute, Vitamin B6
• ² U.S. National Institutes of Health September 17, 2018
• ³ “Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline”
• ^4, 5 Journal of Diabetes Research December 31, 2015 [e-Pub ahead of print]
• ⁶ Biochemical Journal May 1936; 30(5): 845–848
• ⁷ Journal of Immunology Research March 6, 2107 [e-Pub ahead of print]
• ⁸ European Journal of Clinical Nutrition 2006; 60: 1207-1213
• ⁹ Nutrition Reviews, July 1, 1993, Volume 51, Issue 7
• ¹⁰ Journal of Child and Adolescent Psychopharmacology 2004; 14(1): 115–122 [PDF]
• ¹¹ Free Radical Biology and Medicine, February 15, 2004, Volume 36, Issue 4
• ^{12, 13} Journal of Geriatric Psychiatry and Neurology September 2012; 25(3):170-178
• ¹⁴ Mayo Clinic October 17, 2017
• ¹⁵ Obstetrics and Gynecology July 1991; 78(1): 33-36
• ¹⁶ BMJ May 22, 1999; 318(7195):1375-1381

The post The Benefits of Vitamin B6: Not what you’re thinking! (October 2019) appeared first on lawrencehw.com.

Protein:

Protein helps maintain and support muscle formation and repairs within the human body. It can also help with energy. According to the Academy of Nutrition and Dietetics, they suggest that athletes should consume between 0.5 to 0.8 grams of protein per pound of body weight. ⁽⁶⁾For example, an athlete weighing 150 pounds would consume between 82 to 136 grams of protein daily. Your best source of protein can be found in the following foods: meats, eggs, beans, seeds, nuts, sprouts, quinoa and nut butters. It is best to avoid proteins with processed soy, dairy, or pork and any lunch meats containing nitrates or nitrites.

Carbohydrates:

Carbohydrates are used to provide energy during a workout or athletic event. Foods that are highly processed or contain sugar unfortunately do not provide the body with adequate nutrition. Over time, processed carbohydrates can cause excess fat storages, low energy levels, and muscle loss. ⁽⁴⁾The carbohydrates you want to avoid are the following: white sugar, white flour, fruit juice, high fructose corn syrup, chips, French fries and soda. The most desirable carbohydrates include the following: whole grain breads and pastas, beans, lentils, rice, whole vegetables and fruit.

Fats:

Fats have a bad connotation but they are actually a great source of energy.  They also protect cell membranes, support the nervous system, and carry fat- soluble vitamins from the food you eat in your daily diet. There are two types of fats – saturated and unsaturated. Saturated fat tends to come from animals, such as butter and cheese. Unsaturated fats are from nuts, seeds, fish and plant oils. ⁽⁴⁾Some of the most desirable fat sources to include into the daily diet are: nuts (cashews, almonds, pecans, walnuts, Brazil nuts), seeds (sunflower, pumpkin), avocados, coconut oil, fish, nut butters (peanut butter, almond) and cooking oils (grape seed, olive oil, coconut and palm oil).

It’s Game Day, What Should you Eat?

About 60-90 minutes prior to exercise, snacks should be made up of carbohydrates. This helps reduce any negative effects simple sugars may have on the body prior to exercise. This also gives the body enough to reestablish proper hormonal balance.  Some examples of carbohydrate snacks to consume are a small apple and 1 teaspoon of nut butter, Banana, graham crackers, oranges and pretzels.

During an event, physical and mental performance improves with the consumption of carbohydrates and protein. A good rule to follow is a 4:1 ratio of foods rich in carbohydrates to protein.  Keeping this ratio has shown to reduce fatigue and muscle damage.

After the game, make sure to have a well-balanced meal with adequate protein, carbohydrates and fat. The body will be going into a muscle rebuilding phase for the next 24 hours.

Water:

Proper hydration is key for any athlete, which makes it important to consider your hydration prior, during and after an athletic event.  If an athlete goes into an event dehydrated, no amount of water consumed during the event is going to get them out a dehydrated state.

Tips on when to hydrate

About 2- 3 hours prior to an event:   17 to 20 oz of water

After the warm up:  7 to 10 oz of water.

During the event:  28 to 40 oz of water for every hour of physical activity (about 7 -10 oz every 10-15 minutes).

Within 2 hours after the event:  20-24 oz of water for every pound of body weight in order to replace the fluid loss from urinating and sweating. ⁽⁵⁾

Remember it’s important to monitor an athlete’s hydration levels for signs of dehydration. These signs include: thirst, muscle cramps, weakness, decreased athletic performance, trouble focusing, headache, nausea, fatigue, reduced urine output, dark urine and/or dizziness.

Vitamins and Minerals: There are many vitamins on the market that can help with nutritional support for an athlete. Listed below are a couple of vitamins and supplements, that often times get over looked.

• Vitamin D: The body needs on average about 3,000-5,000 IU of Vitamin D a day to meet its essential needs. Vitamin D helps support bone health and has been linked to muscle development and strength. ⁽³⁾
• Probiotics: Many think probiotics are only for helping support the GI tract maintain its healthy bacteria, thus reducing indigestion, bloating, loose stools and nausea.  That’s not all it can do. A literature review of case studies involving the use of probiotics found a secondary benefit of athletic performance. Those who consumed probiotics had faster recovery times, a healthy immune system and a reduction on inflammatory markers. ^(1,2)

Not sure where to start or have further questions?  If you are an athlete, or a parent of one, it is never too late to reach out to nutrition professional.  It is important to start with a comprehensive blood and hair tissue analysis to check on the body’s foundation as a whole. This can help determine what you need to be consuming from a dietary and supplemental standpoint. It can also help indicate if there is something you need to be avoiding. What has worked for someone you know may be completely different than what will work for you. Contact us today to get started and improve your body safely and naturally.

It can also help indicate if there is something you need to be avoiding. What has worked for someone you know may be completely different than what will work for you. Contact us today to get started and improve your body safely and naturally.

Work Cited:

1. “Probiotics Benefits for Athletes.” Mercola.com, 18 Nov. 2016, fitness.mercola.com/sites/fitness/archive/2016/11/18/probiotics-for-athletes.aspx.
2. Curr Sports Med Rep. 2007 Jul;6(4):269-73.
3. Ogan D, Pritchett K. Vitamin D and the athlete: risks, recommendations, and benefits. Nutrients. 2013;5(6):1856–1868. Published 2013 May 28. doi:10.3390/nu5061856
4. “Nutrition 101 for High School Athletes.” Heritage Integrative Healthcare Articles, 18 Sept. 2014, heritageihc.com/blog/nutrition-101-for-high-school-athletes/.
5. “Chapter 25.” Exercise Physiology: Energy Nutrition and Human Performance, by William D. MCARDLE and Frank I. KATCH, Sixth ed., Lippincott Williams and Wilkins, 2007.
6. Schuna, Carly. “How Much Protein Does an Athlete Require?” Healthy Eating | SF Gate, 6 Dec. 2018, healthyeating.sfgate.com/much-protein-athlete-require-3995.html.
7. “Nutrient Timing: The Key to Sports Nutrition.” Mercola.com, 29 June 2012, fitness.mercola.com/sites/fitness/archive/2012/06/29/whey-protein-for-sports-nutrition.aspx#!

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Are your medications to blame?

Did you know that statins are known to raise glucose levels?  Statins are a medication used to lower cholesterol.  In fact, on average, statins can increase fasting plasma glucose in non-diabetic statin users by 7 mg/dL, and in diabetics, statins increased glucose levels by 39 mg/dL.¹Statins raise your risk of diabetes by increasing your insulin levels and blood sugar by blocking the liver’s ability to convert the starches you eat into cholesterol.²  Instead, the starches are returned to your blood stream which raises your sugars in the blood.

Statins can more than double your risk of developing diabetes.  Studies show, individuals who used statin drugs longer than two years are more than three times as likely to get the disease.³

Unfortunately, as of 2014 the American Diabetes Association calls for patients with diabetes to be put on a statin to lower the risk of heart disease.  Your doctor may take into account other risk factors to determine which statin would be best for you based on blood pressure, cholesterol, age, etc.  So, if you were not diabetic before going on a statin, how do you know if your diet is to blame or if the medication could have been the contributing factor to your elevated Glucose levels?  There are many ways to reduce risk factors for heart disease, diabetes, and even lowering cholesterol naturally just by changing a few things in your diet and exercise.  Read on to find out more…

What’s in your drinks?

A simple way to cut out unneeded calories and sugar from the diet is to evaluate your beverage sources.  Many research studies have shown that sugary drinks from soda, fruit juice, sweetened tea, and specialty coffee drinks can increase your risk of developing not just diabetes, but cause weight gain, inflammation, tooth decay and even cancer.   Research shows that adults who routinely consume at least one can of soda or other sugar-sweetened beverages a day are 46 percent more likely to develop elevated blood-sugar levels than people who rarely or never drink cola.⁴ It’s not just soda that can be a culprit to your daily sugar increase.  Fruit juice can be just as bad.  For example, the average 12-ounce soda contains roughly 35 to 45 grams of sugar. The same amount of orange juice comes in at about 30 grams!  A study done by researchers from Sorbonne Paris Cite University, showed that the consumption of sugary soft drinks — including 100% fruit juice — was “significantly associated with the risk of overall cancer.”⁵

Are you consuming additives in your food and drink?

Studies have shown hyperglycemic effects of the common food additives, MSG and aspartame.  Not only can they increase the risk of diabetes, but food additives and artificial sweeteners have been linked to obesity, Alzheimer’s, heart disease, autoimmune disease and even cancer. Animal studies have also shown that dietary MSG induces markers of insulin resistance, a direct cause of type 2 diabetes.⁶  Aspartame, on the other hand, has been shown to stimulate the rapid release of insulin and leptin, which are hormones that tell the brain when you are satisfied, regulate your metabolism and fat storage.  Leptin is largely responsible for the accuracy of insulin signaling and whether or not you become insulin resistant.

When reading labels try to avoid processed foods and condiments with:

• Glutamate
• Glutamic acid
• Gelatin
• Monosodium glutamate
• Calcium caseinate
• Textured protein
• Sodium caseinate
• Bouillon and broth
• Natural flavorings
• Soy protein isolate
• Hydrolyzed protein

These additives are just to name a few.  You may be more sensitive to additives than you think.  If you are getting headaches, muscle aches, swelling, and/or any allergy type of symptoms after eating certain foods you may want to read the “other ingredient” section of the nutrition label to see if there are any additives in the product.

Understanding Glycemic Load

Different carbohydrates can affect your blood sugar in different ways.  The way food makes your blood sugar rise is dependent on what is called its glycemic index.  The Glycemic Index is based on a scale from 0-100, the lower the number the slower the food makes your blood sugar rise.    However, the glycemic index does not take into account the carbohydrates contained in the food.  Therefore, the glycemic load is a calculation using the glycemic index of the food and the amount of carbohydrates.  Using the glycemic load can give you a better idea of the quality of the food.  Again, the lower the number the better it is.

A low glycemic load diet is not as restrictive as you may think.  Researching lists of low glycemic load foods is available on the web however, here are some vegetables and fruits to consider with the lowest carbohydrate content:

Are you testing enough?

The best way to know where you are at is to monitor your blood tests.  You can test the Glucose every day but this value will fluctuate.   You should also be testing your Hemoglobin A1C as well.  If you note any trends of the numbers keep going up then you’ll need to take a closer look at your lifestyle choices.  Significant improvements can be seen in just a few weeks!  It is also advisable to do a urinalysis every 6 months if you are over 30.  A comprehensive blood test with a hair tissue mineral analysis should be done initially and repeated once a year to monitor other metabolic factors in the blood to include kidney function, liver function, digestion and other areas that may need improved and or optimized for your health overall.

Deficiencies can be corrected easily with proper supplementation.  Diabetics should be on common vitamins such as Vitamin C, Fish Oil, Magnesium, and Vitamin E.  Other nutrients to consider would be Niacin, Vanadium, Chromium Picolinate or whatever else is indicated by your comprehensive testing.  Dosages of vitamins and minerals depend largely on the individual and can change over time depending on improvements noted when retesting of blood work is performed.  Stop guessing at what is causing your numbers to go up.  Get on a precise plan tailored to exactly what you need.

References

1. Sukhija, Rishi, et al. “Effect of Statins on Fasting Plasma Glucose in Diabetic and Nondiabetic Patients.” Journal of Investigative Medicine : the Official Publication of the American Federation for Clinical Research, U.S. National Library of Medicine, Mar. 2009, www.ncbi.nlm.nih.gov/pubmed/19188844.
2. “Are Statin Drugs Linked to Diabetes and Muscle Damage?” Mercola.com, articles.mercola.com/sites/articles/archive/2011/11/28/are-statin-drugs-harmful-to-health.aspx.
3. Sandoiu, Ana. “Statins May Double the Risk of Type 2 Diabetes.” Medical News Today, MediLexicon International, 26 June 2019, www.medicalnewstoday.com/articles/325567.php.
4. “Sugary Drinks May Raise Diabetes Risk.” The Washington Post, WP Company, 19 Nov. 2016, www.washingtonpost.com/national/health-science/study-ties-sugary-drinks-to-an-increased-risk-of-pre-diabetes/2016/11/18/94e8ddb0-ac1e-11e6-8b45-f8e493f06fcd_story.html?noredirect=on&utm_term=.882566254ea0.
5. Taylor, Chloe. “Drinking Fruit Juice May Raise Cancer Risk, Study Claims.” CNBC, CNBC, 11 July 2019, www.cnbc.com/2019/07/11/drinking-fruit-juice-may-raise-cancer-risk-study-claims.html.
6. Collison, Kate S, et al. “Effect of Dietary Monosodium Glutamate on HFCS-Induced Hepatic Steatosis: Expression Profiles in the Liver and Visceral Fat.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20111022.

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While there are certainly some instances where sunscreen may be prudent, these products are widely overused and contribute to widespread Vitamin D deficiency.  It is a commonly held natural health expert’s opinion that if you follow sensible sun exposure guidelines to prevent burning, these products are rarely needed.  One option is to get out of the sun or wear clothing the moment your skin starts to turn light pink.

Pilot Study Confirms Your Body Absorbs Toxins from Sunscreen 

In an FDA (U.S. Food and Drug Administration) pilot study, four commonly used active ingredients in sunscreen are absorbed into your blood at levels that could potentially pose health risks.  The four ingredients evaluated include: avobenzone, oxybenzone, octocrylene and ecamsule.^2,3,4,5

24 participants were asked to apply 2 mg of sunscreen per square centimeter over 75% of their body, using either 1 or 2 sprays, a lotion or a cream.  This amount equates to the maximum recommended dose by most makers of sunscreen.

A total of 30 blood samples were collected from each participant over seven days of application.  According to the authors: “Systemic concentrations greater than 0.5 ng/mL were reached for all 4 products after 4 applications on day 1.  The most common adverse event was rash, which developed in 1 participant with each sunscreen.  In this preliminary study involving healthy volunteers, application of 4 commercially available sunscreens under maximal use condition results in plasma concentration that exceeded the threshold established by the FDA for potentially waiving some nonclinical toxicology studies for sunscreens.  FDA has provided guidance that sunscreen active ingredients with systemic absorption greater that 0.5 ng/mL or with safety concerns should undergo nonclinical toxicology assessment including systemic carcinogenicity and additional developmental and reproductive studies.^6,7

In light of the evidence laid out above it is rather shocking that the FDA continues to guide citizens to use SUNSCREEN.8 This comes on the heels of the information showing that all four chemical were found to enter the bloodstream at levels above the presumed “safe” level after a single day of application, and remained at high levels in the system for at least 24 hours after the last use.  Think of the potential consequences for those using these products every day of the year.

Research by the U.S. CDC (Center for Disease Control) published in 2008 found that 96.8% of the 2500 urine samples collected as part of the 2003-2004 National Health and Nutrition Examination Survey had detectable levels of oxybenzone, which is a testament to just how much sunscreen people are using.  This data is nearly 15 years old at the time of this writing, and is likely much worse now.⁹

How to Choose a Safer Sunscreen

When you select a sunscreen, remember there really are only 2 known safe sunscreen ingredients—zinc oxide and titanium dioxide and they must not be nano-sized.¹⁰

Your best bet is a lotion or cream with zinc oxide, as it is stable in sunlight and provides the best protection from the UVA rays.  Your next best option is titanium dioxide.  Just make sure the product does not contain nano-sized particles and protects against both UVA and UVB rays.¹¹

Remember that sensible sun exposure is ideal on a regular daily basis.  Here are five sensible tips for enjoying the sunshine safely:

1. Give your body a chance to produce essential Vitamin D before applying sunscreen. 40% of the body should be exposed for short periods daily.
2. Stay out just long enough for your skin to turn the very lightest shade of pink. Protect your face from the sun by using a safe sunscreen option or wear a hat, the skin on the face is thin and more prone to sun damage (premature wrinkling).
3. Keep in mind that in order for sunscreen to be effective, you must apply large amounts over all exposed areas of the skin. This means that the product should not trigger skin allergies and must provide good protection against UVA and UVB radiation.  It should also not be absorbed into your skin, as the most effective sunscreen acts as a topical barrier.
4. Consider the use of an “internal sunscreen” like astaxanthin to gain additional sun protection. In one study, subjects who took 4 milligrams of astaxanthin per day for 2 weeks showed a significant increase in the amount of time necessary for UV radiation to redden their skin.
5. Consuming a healthy diet full of natural antioxidants is another highly useful strategy to help avoid sun damage. Fresh, raw, unprocessed foods deliver the nutrients that your body needs to maintain a healthy balance of omega-6 and animal based DHA omega-3 oils in your skin, which are your first lines of defense against burns from the sun.

 References

2,6,7,8.  JAMA May 6, 2019 [Epub ahead of print]
3. CNN Health May 6, 2019
4. NBC News May 6, 2019
5. Medscape May 6, 2019
9. Environmental Health Perspectives 2008 Jul; 116(7): 893–897
10. EWG.org Sunscreen Guide
11. EWG.org The Trouble With Ingredients in Sunscreens

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