Being Well

Monthly Naturopathic Newsletter Promoting Wellness in Our Community

Detoxification:
Time for the Fall Cleanse

September 2007

Section 1

Section 2

Section 3

Drop by the ‘health table’ at ECOLOGY DAY Saturday September 15th at Ste-Anne-de-Bellevue’s boardwalk to hear more about how Naturopathic Medicine can improve your wellness and the wellbeing of your family.

Naturopathic Medicine in the News

On August 3rd, my former mentor and highly esteemed colleague, Naturopathic Doctor Aubrey Rickford, was interviewed on CTV’s Canada AM. To see the interview: www.ctv.ca

September 25th at 1pm, Naturopathic Doctor Ilana Block will be interviewed on CBC TV’s Living Montreal.

The understanding is that a multitude of compounds are essential for the successful completion of the infinite biochemical reactions occurring in our bodies from one minute to the next. The intention is for these biochemical reactions to occur virtually effortlessly and unnoticed. The expectation is that our environment will provide our bodies with these essential compounds.

But … what happens when the environment can no longer provide our bodies with these essential compounds? The biochemical reactions can no longer be successfully completed. Whether you realize it or not, this is our reality.

The dramatic changes in our environment over the past decades have occurred faster than our bodies have been able to adapt. Our nutrient depleted soil has resulted in the decreased mineral content of our food. Our chemical water treatment systems have resulted in water void of nutrients and life. Our animal rearing methods have resulted in decreased nutrient content of animal feed, resulting in decreased nutrient content of animal food products. Our food processing methods have resulted in food void of nutrients.

Also … there is another part of the equation to consider … what happens when the demands on our bodies are increased, calling for more biochemical reactions to occur, and therefore a greater need for essential compounds? Once again, the biochemical reactions can no longer be successfully completed. Whether you realize it or not, this too is our reality.

Our pharmaceutical medications increase the demands on our livers, interfering with detoxification (to be discussed next month). Our stressed out lifestyles increase the demands on our adrenal glands, interfering with our neuroendocrine system (affecting our brain chemistry and hormonal regulation). Our poor food quality increases the demands on our gastrointestinal system, interfering with nutrient absorption and our immune system. And the list goes on …

In a nut shell, why consider taking supplements?

Our poor food and water quality decreases our supply of essential compounds for successful biochemistry to occur in our bodies, and our toxic environment and lifestyles place greater demands on our biochemistry, straining the chances of their successful outcomes.

The next sections will discuss the quality concern of nutraceutical supplements, and the practicality of some commonly used supplements.

As some of you may already know, no two supplements are created equal. The reality is that nutraceutical supplements are NOT subject to the same strict quality control standards as pharmaceutical medications. For obvious reasons, this creates a problem. The problem is that supplement companies are not required by law to verify that the contents of each capsule, tablet or drop matches the dosage and concentration claims on the bottle. The severity of this problem is illustrated through an annual report produced by an independent lab, which takes hundreds of multi mineral-vitamin supplements found in the pharmacies, grocery stores, health food stores, and practitioners offices, and compares the contents of the supplements to the ingredient lists and quantities claimed on the labels. Shockingly, the fast majority of commercial multi mineral-vitamin supplements, especially those found in pharmacies and grocery stores, contain 50-60% of the quantity claimed on the bottle. All that to say you may only be swallowing 200mg of the claimed 500mg in each capsule of your vitamin C.

Another issue to consider is quality. Just because you swallow a supplement, it does not mean that it will get to where it is intended to go. The quality of your supplement will influence how well (or how poorly) your mineral a/o vitamin is absorbed from your digestive system and assimilated into the target tissue.

Don’t fret, there is light at the end of the tunnel!! There are several nutraceutical supplement companies which employ quality control standards mimicking the pharmaceutical industry. It is these companies which rank at the top of the independent annual report discussed above.

NOTE: I have affiliations with neither supplement companies nor specific products. All examples sited below are intended for the benefit of the reader.

MULTI MINERAL-VITAMIN SUPPLEMENT

Taking a good quality multi, high in anti-oxidants, is recommended for health maintenance. If you are seeking specific symptom relief, then you will likely experience greater benefit from targeting the appropriate mineral and/or vitamin in higher concentration. Also, consider a good quality green’s powder as a source of multi mineral-vitamin supplementation. For example: products by ehn, Nano Greens, or Green’s First. PROTEIN POWDER

Although I am a passionate advocate of food preparation and cooking, a good quality protein powder can come in handy when on the go. Supplementing with protein powder can help fulfill the required serving of protein with each meal and snack, thereby supporting energy and stamina. Protein powders made from whey, rice, soy, hemp, etc … are extensively available.

CAUTION: read the ingredients!!! Added sugars, preservatives, and additives are a sure sign of poor quality. Also, as a general rule of thumb, I caution against soy based protein powders, since soy is often a food intolerance/sensitivity.

In my practice, I use whey protein powder when aiming to support the immune system, and rice or yellow split pea protein powder when aiming towards a hypo-allergenic diet.

FISH OILS

Fish oils are a source of omega 3 fatty acids, which have shown great benefit in cardiovascular health, mood stabilization is cases of mild depression, concentration and focus in children labeled with AD(H)D, and in decreasing inflammation associated with joint pain. The therapeutic dose for fish oils in children over 5 years old and adults is 2-4g.

TIP: for children with AD(H)D, include omega 6 fatty acids in the form of evening primrose oil.

CAUTION: quality is a big concern with fish oils for several reasons.

* Ensure that the fish oils have been screened for heavy metals.
* Do not buy fish oils that are not kept in the fridge. Once bought, keep fish oils in the fridge.
* Fish oils have a shelf life before going rancid. Do not take any fish oils that smell or taste funny. Generally speaking, do not keep an open bottle of fish oils for longer than 3 months.

PROBIOTICS

Supplementing with good bacteria supports adequate gastrointestinal function (such as digestion, absorption, and elimination), which in turn supports (1) the immune system’s ability to protect against infection, and (2) the brain’s biochemistry. Also, keep in the mind that it takes 4-12 months for the good bacteria of the gut to regenerate after a single course of antibiotics. For this reason, I strongly suggest supplementing with probiotics during and/or following a course of antibiotics. But remember, if you take probiotics while you are taking antibiotics, be sure to take them several hours apart.

TIP: children under the age of 2 have different probiotic requirements than older children and adults.

TIP: for maintenance, a dosage in the millions is adequate. However, for specific symptom relief, a dosage in the billions is often required.

CAUTION: quality is a big concern with probiotics for several reasons.

* Do not buy probiotics that are not kept in the fridge. Once bought, keep probiotics in the fridge.
* Ensure that the claimed millions or billions of probiotics are alive!

CALCIUM

Many of us supplement with calcium for bone health. However, what we need to remember is that bone is not solely made of calcium. There are a number of other minerals that make up the bone matrix, such as: magnesium, manganese, boron, and phosphorus. Also, many of us are not supplementing with high enough doses of calcium. In cases of osteopenia or osteoporosis, ensure 1000 mg - 1500mg elemental calcium daily. This is IMPORTANT to keep in mind, since calcium carbonate is only 40% elemental, and calcium citrate/malate is 20% elemental.

TIP: for bone building, use a supplement that contains calcium along with other trace minerals.

MAGNESIUM

The vast therapeutic uses of magnesium are reflected in its main biochemical uses: (1) as a smooth muscle relaxant, and (2) as an essential cofactor in the adrenal glands’ stress response. For these reasons, magnesium is often indicated in the following conditions: constipation, menstrual cramps, high blood pressure, muscle cramps, anxiety, and insomnia. Dosages are always specific to the individual’s needs, however supplementing with 150 – 600 mg can be safely considered.

TIP: in situations where immediate relief is required, such as menstrual cramps, I often use a powdered form of magnesium directly on the tongue.

B VITAMINS

Without going into the specific biochemical functions and therapeutic indications of each B vitamin, I will summarize that the complex of B vitamins can be used to support energy and stress management.

TIP: if you are taking oral birth control, then ensure adequate supplementation with vitamins B6, B12 and folic acid to replenish the depletion caused by the meds. These B vitamins are essential in preventing against cervical dysplasia.

VITAMIN D

Vitamin D is no longer being considered as a vitamin, but rather as a pro-hormone, since it continues to show such vast involvement in our biochemistry. Just to name a few, vitamin D: supports bone density by ensuring the absorption of calcium into the bone, prevents against the depression experienced as part of SAD (seasonal affective disorder), and has shown to protect against certain cancers and multiple sclerosis. CAUTION: vitamin D can have a dangerous side. An excess of vitamin D can cause hypercalcification, in which calcium deposits in organs, including the brain, causing a significant health issue.

TIP: before supplementing with vitamin D, have your blood levels of vitamin D checked. This test is called 25(OH)D. The optimal range is 100-140 units.

Generally speaking, when indicated, I have patients supplement with 1000IU of vitamin D daily from November to April.

VITAMIN C, ZINC, & SELENIUM will be discussed during the November newsletter Preparing for Cold & Flu Season.

Be well, pdc