Treating inflammation – the root of heart disease
February 12, 2012 | 
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As we learn more about how heart disease develops, we see that the usual suspects – cholesterol, diabetes and hypertension – aren’t the only factors at play. And, some research is suggesting that our attack on cholesterol may be especially unfounded, given the relative ineffectiveness of statins in most healthy adults (ie no history of heart attacks) and the myriad of side effects they come with. Inflammation is emerging as the root cause of heart disease.
How does inflammation cause heart disease?
For many years heart disease was seen as a kind of plumbing problem—that is, as merely a matter of plaque building up in the walls of blood vessels and clogging them. But it is more complicated than that. Blood vessels are nothing like pipes—they are active tissue that absorbs cholesterol from the blood, and this may result in damage to the vessel walls. In trying to heal this damage, inflammatory cells come into the vessel walls. They then release many chemicals that may cause further damage. Smoking, high blood pressure, poor diet, etc. may hasten this process. Inflammation may also contribute to the rupturing of plaque, which in turn triggers a blood clot, resulting in a heart attack or stroke.
How is inflammation measured?
There is an easy way to test for inflammation, since it can prompt the liver to produce a protein in the blood known as C-reactive protein (CRP). Elevated levels of CRP often accompany or signal an increased risk of heart attack and stroke. This may help explain why many people who get heart attacks have normal blood cholesterol levels and no other identifiable risk factors.
The link between elevated CRP levels and heart disease has been found in several studies, and there is some evidence that CRP may be a more important indicator of heart disease risk than high LDL (“bad”) cholesterol. In an eight-year study involving 27,939 women more than half of the women who eventually developed heart disease had high CRP levels even though their LDL levels were not considered high. This is such a key finding, as so much of our treatments which focus on “prevention” single out cholesterol, when in fact cholesterol may not even be a major player!
How to treat inflammation
As always, naturopathic medicine focuses on the whole person, and not just the symptoms. If inflammation is occurring in one area of the body (joints, heart, etc) it’s likely to be affecting other areas as well. Some believe that inflammation may be the root of many chronic diseases, including cancer, Alzheimer’s, etc.
1. Get plenty of good fats. I’m always talking about the benefits of omega-3-fatty acids, namely DHA and EPA. If there’s one supplement that most people can benefit from, it’s a good quality fish oil. Omega-3 fats can be found in cold water fatty fish such as salmon, mackerel, herring, sardines and tuna. Many people struggle to get the recommended 3+ servings a week though, and opt to take a supplement. If you do supplement, please make sure you take an omega-3 supplement, and not a 3-6-9 version. Most people get plenty of omega 6 and 9, and too much of these essential fats can lead to a pro-inflammatory response as the following diagram suggests.
When looking for a fish oil supplement, look for one that is molecularely distilled to remove impurities. Quality matters when it comes to fish oil – you get what you pay for. And, make sure you are getting enough – aim for a minimum of 1.5 grams of EPA/DHA per day. If you take medications such as aspirin and warfarin, you should consult with your health care practitioner first as high doses of fish oil can cause further thinning of the blood.
2. Get lots of greens! Make sure you are getting a minimum of 2.5 cups of green veggies/day – kale, spinach, boy choy, swiss chard, etc. Don’t skimp when it comes to these veggies! Also, have a look at Dr. Weil’s “Anti-Inflammatory” pyramid” – it’s a good place to start!
3. Choose grass-fed meat over grain fed meat. Grass fed meats contain higher amounts of omega-6 fatty acids, which can be pro-inflammatory. Grass fed beef is actually a good source of omega-3 fats! Local and free-range farmers are easily found at farmer’s markets in the area.
4. Avoid exposures to chemicals whenever possible. The link between chemical exposure and inflammation is based on the theory that these chemicals require a high antioxidant load to neutralize them. Don’t waste your antioxidants on chemicals!
5. See a Naturopathic Doctor. Treating inflammation is not quick fix. It requires an in-depth assessment into diet, lifestyle and risk factors.
Stroke and Neck Adjustments – Understanding the Risk
When I explain the risk of stroke to my patients, I get one of three reactions:
1. Shock- they have never heard of this risk.
2. Fear – Well-meaning friends and family have told them a little bit about it- just enough to scare them.
3. Ambivalence – Just fix the pain, please!
The risk of stroke associated with neck adjustments is 1 in 5.85 million. In an article in Spine (Jan 08), researchers looked at whether or not there was an increased association between chiropractic care and stroke using nine years of data from Ontario health records. They found that the risk was the same as the risk of seeing one’s GP. The conclusion was that the risk exists because people who are having symptoms (likely due to a circulatory issue in the head and neck) seek care, whether it is from their GP or their chiropractor.
So, if you have concerns about neck adjustments and chiropractic care, talk to your chiropractor about it or book an appointment to see if your are a candidate for chiropractic care.
Spine 33(4S):S176-S183. Feb 15, 2008.
Keep your heart healthy with massage therapy!
It is hard to believe that we are already into February but here we are! February brings about Valentine’s Day as well as ‘Heart Health’ awareness month, so it seems appropriate to talk about our hearts.
The heart sits behind a protective layer of muscle, bone, and connective tissue. It is the size of a closed fist and beats to a steady rhythm. When the heart beats ,it pushes blood through the arteries of the body to supply it with fresh oxygenated blood. This blood being pushed through arteries is where we get blood pressure, and blood pressure is determined by the amount of blood pushed out combined in relation to the resistance it encounters.
One major lifestyle factor that affects blood pressure is stress. When the body is under stress, either physical or psychological, the heart responds by increasing muscle tension, heart rate and therefore blood pressure. This is where massage therapy can be of great help. A massage therapist uses Swedish massage techniques such as petrissage to help decrease muscle tension and any pain associated with the stress. This decrease of muscle tension and pain will allow the body to reduce the stress response and therefore the heart rate and blood pressure.
If you are a little overwhelmed this month and under some stress, give your massage therapist a call and book an appointment to start your body on the path of recovery.
PMS – A Naturopathic approach to this common (but not normal!) syndrome.
If you are like most women (80%) you recognize that your period is coming by the changes you feel, emotionally and physically. Premenstrual Syndrome (PMS) refers to more than 150 symptoms that occur in the 2nd half of your cycle, after ovulation. Most women report increasing symptoms in their 30′s and 40′s, which makes sense given that most women are estrogen dominant as they approach menopause. There are 4 categories of PMS:
PMS – A: Anxiety (65-75%of PMS sufferers)
- Anxiety, tension, feeling “on edge”
- Irritability, anger
- Mood swings, Insomnia, Depression
- Feeling overwhelmed
- Sensitive to Criticism
PMS – C: Cravings (30% of PMS sufferers)
- Cravings for sweets and carbohydrates
- Increased appetite
- Headaches
- Fatigue
- Heart Palpitations
PMS – D: Depression (25-35% of PMS sufferers)
- Depression
- Forgetfulness, confusion
- Lethargy
- Withdrawal and disinterest in usual activities
- Insomnia
PMS – H: Hyperhydration/Water Retention (50% of PMS sufferers)
- Breast swelling and tenderness
- Abdominal bloating
- Weight gain of over 3 lbs
- Swelling of the face, hands, fingers and ankles.
Other symptoms common to all types of PMS can include: bowel changes (constipation, diarrhea), cramping, changes in libido, backache, headache, acne and other skin changes, night sweats, insomnia and nausea.
Most women fall into one or more categories, but find that one of the above categories best matches their symptoms. This is useful as it helps us to identify underlying causes, as well as manage symptoms until we get to the root cause.
What is the root cause?
As I said earlier, most women know their period is on its way based on how they are feeling. That part is normal. What isn’t normal is for symptoms to begin more than 1-2 days before the period starts, begin immediately after ovulation, cause major disruptions in life, or cause enough discomfort to require pain medication.
Finding the root cause can be tricky, but most of the time estrogen dominance is to blame. Estrogen dominance is when estrogen is high relative to progesterone. This can be a “true” dominance (estrogen is high, progesterone is normal) or a relative dominance (estrogen is normal, progesterone is low). Women who have been on hormonal birth control for many years, or have known exposure to xenoestrogens (ie, plastics, pesticides) often have a “true” dominance picture. In that case, we support the liver’s detoxification of estrogens and use foods to influence the balance of estrogen and progesterone (ie phytoestrogens). In cases of “relative” dominance, which is most common in peri-menopause when progesterone levels start to decline, we use herbs like Vitex to support the production of progesterone. Treating estrogen dominance usually takes 3-6 months, but most women begin to feel better after just 4-6 weeks.
Treating the “branches”
While the “root” cause is often estrogen dominance, the “branches” aka symptoms, can also be treated while we wait for the root to heal. The most common symptoms I see related to PMS are:
- Anxiety/Irritability/Mood Changes
- Insomnia/Sleep changes (especially during peri-menopause)
- Fatigue
There are a number of therapies that can be used to successfully manage the “branches”, including melatonin, 5-HTP, l-theanine, inositol and/or herbs that support adrenal health such as licorice, eleuthrococcus and ashwaganda. Many patients feel very discouraged by the time they seek out naturopathic care, having suffered for many years. Many women are also concerned that their symptoms are becoming more severe as they get older. In most cases, my patients report a 75% improvement in symptoms by 3 months, with many reporting significant improvement in just 1 month!
Correcting the imbalance
- Include phytoestrogens in your diet: beans, lentils, flax (2 tbsp/day). Some women also benefit from including soy foods (soy milk, soy beans, soy nuts, tofu).
- Reduce red meat consumption to less than 2x/month
- Reduce caffeine, sugar and alcohol
- Manage stress levels. Cortisol and progesterone come from the same precursor – your body will make cortisol at the expense of progesterone when under stress (physical/mental/emotional), making estrogen dominance worse.
- Choose organic foods most often, especially the “Dirty Dozen“.
- Avoid using plastics.
- See an ND to ensure a proper diagnosis and treatment plan.
PMS may be common, but it isn’t normal! It’s just a symptom of an underlying hormone imbalance that can easily be corrected with the right kind of treatment.
Posted in PMS, Premenstrual Syndrome, Uncategorized, Wellness, anxiety, depression, hormone health | 
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New Year’s Vision
This time – don’t make a New Year’s Resolution. Resolutions such as ‘quit smoking,’ ‘lose weight,’ or ‘take up tennis’ don’t work. You know this from a personal perspective. You’ve made them, you’ve tried and you’ve failed. Instead, construct a New Year’s Vision.
Take the next 12 months and think about all the things you’d like to achieve. What does it look like? Who is with you doing these things? What does it smell like? Perhaps it tastes like something, too. Build up the most complete image in your mind and come back to it often.
The difference between a resolution and a vision is that a resolution doesn’t have any context. It’s just a statement. A vision has feeling – true emotion behind it. In simple terms, whatever we think about we bring about. So imagine if we didn’t just think about something coming to fruition but felt from the very core of our being with images, feelings, tastes and smells present. Wouldn’t that be something?
Tasty Gluten-Free Snacks
Tasty Gluten Free Snacks
One of my personal struggles is to fully commit to a gluten free diet. I have been pretty close for the last few years but it keeps sneaking in. I find snacks especially challenging- I can only handle so many almonds! One of my goals over the holidays was to find a few gluten free snacks that would suit my lifestyle and also be appealing to my 5 year old stepson- for me that means quick and easy to prepare, tasty, loaded with protein, and easy to eat on the playground. My New Year resolution is to commit to a gluten free diet- if that is something you are working on or if you are simply looking for some new snack ideas, I hope you enjoy these recipes.
Gluten Free Breakfast Bars
Ingredients:
- 1 ¼ cup almond flour
- ¼ tsp salt
- ¼ tsp baking soda (gluten free)
- ¼ cup olive oil
- ¼ cup maple syrup or honey
- 1 tsp vanilla extract
- ½ cup shredded coconut
- ½ cup pumpkin seeds, raw and unsalted
- ½ cup sunflower seeds, raw and unsalted
- ¼ cup almonds, whole or slivered
- ¼ cup raisins (optional)
Directions:
In a small bowl, combine almond flour, salt and baking soda. In a large bowl, combine olive oil, sweetener and vanilla. Stir dry ingredients into wet and mix in coconut, pumpkin seeds, sunflower seeds, almonds, and raisins. Grease an 8×8 baking dish with olive oil and press the dough into the baking dish. Bake at 350° for 20 minutes.
Dried Fruit and Nut Bites
Ingredients:
- 2 cups dried fruit of choice (I love the combination of apricots, cranberries and some coconut; if you prefer something sweeter, include 2-3 dates)
- 2 cups raw nuts and seeds of choice
- dash cinnamon
- pinch salt
- ~3 cups raw sesame seeds
Directions:
Pulse 2 cups of dried fruit in food processor and transfer to a bowl.
Pulse 2 cups of nuts and seeds until finely chopped.
Add nuts and seeds to dried fruit with a dash of cinnamon and pinch of salt.
Knead together and form 1 inch balls.
Roll each ball in raw sesame seeds.
Resolve to be healthy in 2012!
I love the holidays, but hate the expectations that come with the New Year. But, as my friend and colleague Dr. Jillian Murphy, ND points out, if we don’t take time to think about resolutions would we ever think about change and how to make ourselves better?
So, I thought I’d make things a bit easier for those of you who are hoping to make a resolution (or two) and need some help sticking with it! Here’s a quick list of small things that can make a big impact on your overall quality of life and health.
1. Take a multivitamin. This basic step is such a great insurance policy. A good quality supplement will be free of fillers, come in capsule form and ideally be taken in divided doses (ie. 2-3x/day). One-a-day vitamins are convenient, but you won’t absorb as much as you will from a multi-dose vitamin. And, if you have any concerns about the risks and benefits of a daily multi-vitamin, have a look through this report from the Harvard School of Public Health. It does a great job of explaining why you’re better off taking one!
2. Eat a reliable source of probiotics. Good bacteria like those found in fermented foods such as yogurt, kefir and saurkraut are proving to be more and more important to overall health than ever before. Not only are they involved in maintaining a healthy gut, they also play am important role in maintaining a healthy immune system. For example, a Cochrane Review found that those who took probiotics were less like to suffer with upper respiratory infections. These “good bacteria” are also important for those with autoimmune conditions, allergies and eczema. Diet should be sufficient to maintain a healthy population of gut bacteria, but you may need to supplement if you’ve taken antibiotics, recently travelled, take certain medications or have a GI illness. In these cases, we’re happy to help.
3. Eat your Greens! Yes, I know you’ve heard this before, but do you know why? Leafy green vegetables such as spinach, kale, swiss chard and the like are loaded with phytonutrients. Dark leafy greens are a rich source of vitamin C, K, E, and B, as well as iron, calcium (must be cooked), and fiber, which are essential for good health. Recent studies have shown that Vitamin K plays an important role in preventing osteoporosis, arthritis, diabetes, and atherosclerosis. Vitamin E has been shown to prevent skin cancer. Greens also contain beta carotene (converts to vitamin A), lutein, and zeaxanthin which are powerful antioxidants.
4. Get rid of “white food”. Most people know that white bread isn’t the best choice, but other white foods like white potato and white rice should also be limited. Choose sweet potato, brown rice, quinoa or millet more often! Insulin resistance is on the rise, and “white foods” should be a “less often” choice.
5. Have your Vitamin D status assessed. There’s a growing body of evidence about the role of vitamin D in maintaining health, and it’s very far reaching (read www.vitamindcouncil.org for more info. In Nova Scotia, the minimum level required to maintain bone health is 75 nmol/L, and I can’t tell you the number of patients I see with numbers well below that. If you haven’t had this simple blood test, ask your doctor to check it for you at your next appointment. And, if you are found to be deficient, touch base with us on how best to optimize your levels.
Hope 2012 is full of peace, health and wellness for you and your family!
Posted in Naturopathic Medicine, Nutrition, Uncategorized, Vitamin D, Wellness, probiotics | 1 Comment »
Practical Tips for Surviving the Holidays
Here we are, just 2 weeks away from Christmas Day. You are in good company if you find yourself surrounded by friends, food and fun. But, you may also find yourself run ragged, tired, stressed out and feeling out of control. Sound familiar? As we approach “the happiest time of the year”, it can be easy to get off track and fall away from the 80/20 rule, in food and in life! So, to keep yourself balanced here are some practical tips:
- Set boundaries. If you have to attend several functions (social or otherwise), plan to eat well before you go so that you don’t arrive hungry. And, decide which occasions are worth the treat, and which should be avoided.
- Remember that calories from alcohol can add up quickly, and that people tend to make poorer food choices after having a drink or two.
- Stick to the “real foods”. You’ll fare better by sticking to fruit and cheese, and staying away from other hors d’oeuvres that may be fried of cooked with a lot of fat, etc.
- If you’ve been invited to a party or gathering, offer to bring a healthy dish. At least you’ll be sure of one healthy option!
- To manage stress levels, avoid the temptation to load up on caffeine and sugar. The quick rise in blood sugar, and subsequent crash, can make things worse. Many people experience anxiety during the crash, which won’t help you feel more in control.
- Get 8 hours of sleep. Don’t skimp on sleep at this time of year. If you aren’t sleeping well, talk to us about options such as melatonin, inositol, or other herbs.
- B vitamins are especially important at this time of year, as they are used up quickly under stressful conditions. A B-Complex, along with a good multivitamin may be a good idea.
- Herbs such as licorice, eleuthrococcus and ashwaganda are known as adaptogenic herbs. Adaptogens are useful in times of stress, and may be helpful if you are having symptoms such as excessive fatigue, disordered sleep patterns, weight changes and/or difficulty coping with day-to-day stressors. Talk to us if you feel you may need adaptogenic support.
And, finally, remember that the holidays are meant to be a time of celebration and gathering. We wish you you and family peace and joy, and the best of health in 2012.
Reiki for Stress Management
In addition to dramatically helping with specific physical problems and illnesses, Reiki also heals on an emotional level to ensure that any physical problems caused by stress and emotional trauma do not return. Reiki also helps your body to function at optimum levels, reducing the risk of developing illnesses.
Reiki enables you to be more of a detached outsider looking in on your life with a ‘fresh’, objective perspective rather than being trapped inside your life with no way out. It can help you to feel at peace with yourself, be kind to yourself and do what is ‘right’ for you rather than setting unachievable goals for yourself and having unrealistic expectations.
Reiki can help you gain focus and clarity, as well as helping you to trust your intuition. This is not to say that after a Reiki Treatment, you will never feel stressed again, because life always presents us with difficult situations, but you will be able to handle them in a much healthier way. This will create within you a higher, more universal outlook that will make life much more manageable giving you a greater sense of direction and understanding of why you are here along with an inner peace and a real sense of happiness.
The Gift of Self-Compassion
Me? I am almost finished my holiday shopping…we have so many family coming home for Christmas this year for our big dinner…we have the best New Years tickets.
I have to be careful not to let these kinds of comments give me little pangs of insecurity and stress. I have had to talk back quite assertively to the negative self-chatter such as, wow you are going to be stuck in the mall in massive line-ups, again..what’s wrong with you…do you never learn to start early and avoid the panic? This year I have decided to really give myself a break of a mental and emotional nature. I am giving the priceless gift of self-compassion and it is only fair that I share this gift with others.
“Self-compassion is a form of acceptance. Whereas acceptance usually refers to what’s happening to us – accepting a feeling or a thought – self-compassion is acceptance of the person to whom it’s happening. It’s acceptance of ourselves while we’re in pain. Self-compassion practice is a special method for whittling away our stubborn tendencies to resist pain and grasp for pleasure.”
Excerpt from The mindful path to self-compassion: Freeing yourself from destructive thoughts and emotions
By Dr. Christopher K. Germer, New York: The Guilford Press 2009,
In a quiet moment, picture opening a beautifully wrapped gift. Inside the box is the happy glow of self-compassion. As you slowly open this gift feel the soothing relief of accepting how you are in the moment, not as you expect or should be. The lightness of this gift bathes you with acceptance of your imperfection and humanity. This would mean that you are now allowed to truly believe that your holiday efforts to make others happy are good enough. Allow yourself to breath in the fact that even though the holidays may bring up painful times or stress, that you are not alone in this experience. No one has a perfect holiday. No one has a perfect life. Everyone suffers on some level. Allow yourself to acknowledge your struggles and celebrate your efforts. Remind yourself that you are loved and loving.
Very often we push ourselves to do better than our best for others over the holidays and in the months leading up to the holidays we put pressure on ourselves to try to cover the added expenses. Let self-compassion guide you to simplify and appreciate the meaningful contact we have with others that transcends the materialistic side of the holidays.
Seek a balanced approach to the holidays by ensuring that time for fresh air, exercise, and nutritious food is intermingled with enjoyable, safe excess. Remember to take care of yourself and tend to your need for relaxation so you can truly be present with loved ones and even people you kind of like over the holidays.