Probiotics are Great for Immune Support!

One of my top picks for vitamin must-haves is probiotics, those beneficial bacteria that naturally reside in the intestinal tract, but are often insufficient. Probiotics are an obvious choice for treating digestive disorders of course, but a lesser-known, but equally important benefit is that they support the intestinal tract’s own immune system, called gut associated lymphoid tissue or GALT. An even more compelling reason to choose probiotics as a “must-have” is the ample clinical research to support their efficacy.

In one of the many existing clinical trials, researchers looked at the immune activity of probiotics by monitoring their effects in a small group of healthy, elderly volunteers over the course of 12 weeks. Half the group drank plain milk and the other half drank milk supplemented with Bifidobacterium lactis twice a day. They were tested for specific immune parameters, including interferon production (known to have antiviral activity), and phagocyte activity (immune cell that digests foreign microbes). It was found that drinking the probiotic fortified milk significantly increased the immune parameters within six weeks as compared to drinking the plain milk.¹

Another small study compared the immune effects of Lactobacillus acidophilus versus Bifidobacterium bifidum in healthy adults and found that both strains significantly enhanced phagocyte activity in just three weeks. ²

Taking a different approach, one study examined the effects of Lactobacillus  casei in smokers, a population known to have suppressed immune systems, looking specifically at natural killer cell activity (direct killing immune cells). Half the group drank milk fortified with the probiotic and half drank the placebo milk. All the smokers were found to have supressed immune reponses before starting the supplementation, but in the group supplementing with L. casei, there was significant improvement in the natural killer cell activity as compared to the group taking placebo. ³

So how do they work? Probiotics reside all the way from the mouth down to the intestines, but the majority of the beneficial bacteria are concentrated in the large intestines. They help line the intestinal wall and prevent microbes from being absorbed systemically, thus improving intestinal permeability (aka leaky gut). Probiotics stimulate the different parts of the immune system, but most importantly, they have the dual ability to the ability to act as a “modulator” by boosting immune cells that are sluggish or calming an overactive immune system. ⁴

Probiotics may not be an obvious choice for immune support, but when added to your supplement regime, you’ll find it can make a big difference in your overall wellbeing!

References:

1)European Journal of Clinical Nutrition (2000) 54, 263±267

2) Journal of Dairy Science Vol. 78, No. 3. 1995

3) Preventive Medicine 40 (2005) 589–594

4) Am J Clin Nutr 2001;73(suppl):444S–50S.

Sugar and Inflammation

Do you know how much sugar you consume everyday? Sugar creates inflammation, and inflammation leads to weight gain, joint pain, cardiovascular disease, diabetes, and many other health problems. Sometimes we aren’t aware of how much sugar is in our food and drinks, but it is surprising how fast it can add up! These visual aids are pretty compelling…

Healing with Honey

What are the benefits of Manuka honey? The last time we checked, there were 75 scientific studies revealing a wide array of benefits. It has been shown to have great antimicrobial effects when applied directly to wounds to speed healing, and in some cases was shown to be a good alternative to antibiotic-resistant infections such as MRSA. One study proposed the antimicrobial activity was partially due to the fact that honey lowers the pH of the tissue, making it impossible for bacteria to survive. It is used in some hospitals as wound dressing and has been particularly useful for treating ulcerated skin, with no known side effects.

Internally, Manuka honey acts as a prebiotic and helps promote the growth and activity of bifidobacteria in the intestine. It has been shown to alleviate dyspepsia and other chronic intestinal issues. It has natural antioxidant qualities and can be used in beauty treatments such as facials and hair conditioner.

Y.S Organic Bee Farms Raw Manuka Honey Active 15+ is tested and verified to have 15% phenol solution, indicating its antimicrobial and antioxidant activity. Y.S Organic Bee Farms offer only certified-organic honey granted by U.S.D.A. / N.O.P. (United States Department of Agriculture / National Organic Program) organic certification.

Experience the power of Manuka honey! You will not be disappointed.

Three Reasons You May Need More Magnesium

Magnesium is a basic but significant mineral that is involved with over 325 biochemical reactions in the body. Because it’s such a critical nutrient, it’s a problem that over 60% of Americans are deficient in this key nutrient. Some of the reasons for deficiency include the fact that our food has lower magnesium content due to poor quality soil, we lose magnesium when stressed, and sweating causes magnesium depletion.

You probably don’t want to read a list of the 325 biochemical reactions that rely on magnesium, so let’s just stick with the three “I” s: Insomnia, Inflammation, and Insulin resistance.

Insomnia can be caused by many reasons, with magnesium deficiency being at the top. Magnesium calms the nervous system, relaxes muscles and counters stress. Replenishing magnesium can lead to a longer, uninterrupted sleep pattern.

Insulin resistance is when cells don’t respond adequately to insulin’s attempt to shuttle glucose into the cell after eating, resulting in elevated blood sugar and increased fat storage. It is the hallmark of pre-diabetes and metabolic syndrome. Research shows that people with adequate magnesium levels have improved insulin sensitivity. People with the highest magnesium levels have a lower risk of developing diabetes, even if they have the risk factors such as smoking, low activity level and excessive weight.

Inflammation is at the root cause of so many health problems, such as arthritis, heart disease and obesity. Magnesium has been shown to act as an anti-inflammatory. More than one study has shown that as magnesium levels decrease, CRP (a marker for inflammation) increases. Elevated CRP is also associated with an increased risk of heart disease.

Magnesium comes in many forms, but be sure to avoid the oxide form. You may want to try powdered magnesium citrate. To determine the appropriate dosage, start with one or two pills, and increase the dosage over the course of a few days, until it has a laxative effect, then decrease the dosage slightly. This method determines the appropriate dosage for your individual body, based on your level of deficiency. Magnesium is a simple nutrient, but it can make a huge impact on your health!

Omega 3 Fatty Acids for Brain Health

Fish oil is one of those supplements that everyone should be taking, especially if you are concerned about aging and memory loss. Two studies from The American Journal of Clinical Nutrition indicated that Omega-3 fatty acid consumption slows age-related cognitive decline.

One study, conducted in theNetherlands, tracked the fish consumption of 210 healthy men age 70 to 89 over a five-year period. All of the men started the study with stable cognitive function. At the study’s conclusion, the men who did not consume any fish (which is an excellent source of EPA and DHA omega-3s) experienced cognitive decline four times greater than men who consumed fish on a regular basis. In this study, a clear dose-response relationship demonstrated that daily consumption of a total of 400 mg of EPA and DHA omega-3s was protective against decline in cognitive function.

A second study, conducted in theUS, followed over 2000 middle-aged adults over nine years. They found that by the end of the study, those who had higher blood levels of omega-3s had significantly better verbal fluency than those with low levels.

The best source of Omega-3s is fish; however, pollutants such a methyl mercury, dioxins, and polychlorinated biphenols are showing up in this invaluable food source. A safer alternative is to take a high-quality fish oil supplement, which is molecularly distilled to remove the toxins and heavy metals. Fish oil has a wide variety of proven health benefits, so I recommend taking 3-4 grams of fish oil or cod liver oil daily for brain health, heart health and joint health.

A Fresh Perspective on Treating Insomnia

“A good laugh and a long sleep are the best cures in the doctor’s book” — Irish proverb

Do you spend more time thinking than sleeping some nights?  Several polls have found that over 50% of Americans have trouble sleeping at some point in their lives. Insomnia and sleep problems are so pervasive that we have both National Sleep Week (March 7-13th) and World Sleep Day (March 18th) to draw attention to this issue. Despite the pervasiveness, we generally fail to prioritize sleep as much as we do exercise and nutrition, even though it is just as critical to achieving optimal health. Chronic poor sleep can impair the immune system, cognitive function, and mental health. Long-term sleep deprivation can even result in death, as demonstrated in mouse studies that show that as little as two weeks without slumber will lead to their demise.

And it is not just the number of hours that we lay in bed with our eyes closed that contribute to our wellbeing. The quality of the shuteye is equally important. During the night, we cycle through REM and non-REM sleep. REM is dreamtime, and the deepest sleep occurs during stage four non-REM sleep, with the first stage being the lightest when a person can easily be awakened. If you have ever been wakened from a deep sleep where it took several minutes to regain consciousness and determine where you were, you were probably roused from stage-four non-REM sleep. Non-REM is when the body restores itself and devotes energy to the immune system to keep us healthy. Sleep medications are effective at inducing sleep, but it is not non-REM restorative sleep. So it is important to try to improve sleep quality without long-term use of pharmaceutical medications.

Sleep issues are universal, but the causes, effects and how we experience them vary widely. Difficulty falling asleep (defined as taking greater than 30 minutes), difficulty maintaining sleep, early morning wakening, and unrefreshing sleep are different ways insomnia manifests itself. The causes of sleep deprivation are numerous: stress (ranked number one),  anxiety, depression, shift-changes at work, jet lag, medical conditions (such as pain, restless legs syndrome, sleep apnea, etc.), alcohol, drugs, caffeine, side-effects of pharmaceuticals, nighttime exercise, and low blood sugar, to name a few.

Volumes could be written about how to address the wide variety of sleep issues and their causes, so we will focus on a common triad of problems that being the combination of sleep deprivation, pain, and depression. Fibromyalgia is a clear manifestation of this combination. All facets are interrelated; muscle pain contributes to poor sleep, and chronic pain and sleep deprivation leads to anxiety, loss of hope, and depression. It may not be clear which symptom came first when experiencing this triad, almost like the chicken vs. the egg question. The issues of neurotransmitter imbalances, Vitamin D deficiency, and low magnesium levels can all contribute to the pain-sleep deprivation-anxiety/depression triad. Here are some solutions to addressing these three key issues.

Key Neurotransmitter Imbalances: One of the common underlying threads with the pain/depression/ insomnia triad can be low serotonin. Serotonin is a neurotransmitter that is responsible for temperature regulation, mood, sensory perception, relaxation, and sleep modulation. Low serotonin can cause anxiety, depression, insomnia, and enhanced pain perception. This explains why SSRI medications, which elevate serotonin levels by preventing it from being metabolized, can be effective in alleviating depression and sleep disorders.

The body manufactures serotonin from amino acids 5-HTP, tryptophan, and vitamin B6. Tryptophan is converted to 5-HTP, which makes serotonin. Some people have greater success supplementing with 5-HTP, others do better with L-tryptophan, which is available topically or in oral form.

 GABA is an inhibitory or calming neurotransmitter. By reducing anxiety, it can calm worrying thoughts that interfere with good sleep. Sublingual GABA is good to keep by the bedside if you tend to waken for long periods in the middle of the night, because it can be taken without water and won’t cause morning grogginess.

Vitamin D Deficiency: Vitamin D deficiency has been shown in several studies to be related to a higher incidence of depression, and some small studies found that high doses (and not low does) of vitamin D3 could help alleviate symptoms. Vitamin  D deficiency has become more pronounced in modern times as we spend much more time indoors, and protect our skin with high SPF creams and clothing for fear of skin cancer. As D levels have declined over the years, depression rates have increased. There are some plausible connections between vitamin D and depression; there are vitamin D receptors in the brain, indicating vitamin D has an affect on the brain and the fact that vitamin D helps make tyrosine hydroxylase, which works on the pathway that converts tyrosine to serotonin ultimately. Although research on the topic is lacking, it would be sensible to check vitamin D levels in a person who is depressed. Serum D levels (25(OH)D) should ideally be at least 50 ng/ML (note: this is higher than the levels considered “normal” on lab tests, so be sure to find out your number, not just if you are within the healthy range).

Vitamin D receptors are also located in the sensory receptors of the nervous system, linking Vitamin D deficiency to cases of unidentified pain. Research has found higher incidence of vitamin D deficiency in patients with pain, and improvement of pain symptoms with vitamin D supplementation.

Although there haven’t been full-blown clinical trials conducted to prove that vitamin D deficiency is related to insomnia, there have been case reports. And with its strong association with two of the three parts of the triad, it is quite possible that resolution of vitamin D deficiency could improve sleep patterns.

Low Magnesium Levels: Magnesium has a role in hundreds of biochemical reactions that occur in the body. It controls muscle relaxation; therefore, deficiency can result in stiff muscles and pain, as commonly seen in fibromyalgia. It makes ATP (energy), which is used by all tissues in the body, but especially the brain. Magnesium deficiency is also related to elevated anxiety. By relaxing the muscles and the mind, magnesium can improve sleep.

Conversely, sleep deprivation can lower magnesium levels. Magnesium deficiency can have a spiraling effect that hinders many bodily functions. Keep in mind that B vitamins help with proper utilization of magnesium, so a B complex formula can optimize magnesium performance. Magnesium citrate, glycinate and chloride are all excellent forms of bioavailable magnesium.

We all recognize the refreshment that comes from a good night’s sleep, but imagine the possibility of an overall improved quality of life that may take place by following these three key tips. Here’s to helping you improve sleep, relieve pain, and overcome anxiety or depression!

Avoiding the Afternoon Slump

How many times has this happened…you are sitting at your desk in  front of your computer and the clock says 2 or 3 PM, and you find yourself struggling to concentrate and stay alert? At this moment, a nap sounds like the best thing in the world!

Here are 3 things you can do to get through the day without a lag in energy:

1. Choose lunch wisely. The decline in energy we feel at 3 PM may be due to a blood sugar drop that happens after a surge of glucose (from carbohydrates) from a large lunch. You might even have a condition called reactive hypoglycemia, where there is excessive insulin from eating, then a resulting low blood sugar state. This can easily be remedied by an adjustment in food choices. First eat a smaller lunch, and be sure it contains some protein, which will moderate blood sugar levels. Then plan to have a small snack before you typically feel the slump, in order to steady glucose levels. The perfect snack would have some protein in it, such as a handful of nuts, a protein bar, or a boiled egg. Just be sure you are cutting back on your lunch portion so you don’t end up consuming more calories than your body needs and gain weight.
2. Moderate your coffee/ caffeine intake. It’s tempting to reach for a cup of coffee when that afternoon slump hits, but you really are doing a disservice. Not only will you and up losing sleep that night, but excess caffeine causes a big spike in energy and then a big drop afterwards making you more tired (unless you continue drinking it).  A better choice would be organic green tea. It gives a more sustained boost in energy, and it offers beneficial side effects such as thermogenic properties, which enhances fat burning, and polyphenols, which have potent antioxidant effects and other health benefits.
3.  Try boosting energy with supplements. To help support  blood sugar levels throughout the day, take a cinnamon extract twice a day. Rhodiola is an adaptogenic herb that supports the adrenal glands and counters exhausting effects of stress. Lastly, vitamin B12 can help boost energy, as it is a co-factor for ATP production which is the fuel for our cells.

If you struggle with your energy level in the afternoon, be sure to try these 3 simple tips!

Click the video below to watch Dr. Jen’s appearance on Bridge Street for ABC Channel 9!

Do Vitamins Kill ?

No Deaths from Vitamins – None at All in 27 Years

Commentary by Andrew W. Saul and Jagan N. Vaman, M.D.
Taken from the Orthomolecular Medicine News Service, June 14, 2011 http://orthomolecular.org/resources/omns/index.shtm
(OMNS, June 14, 2011) Over a twenty-seven year period, vitamin supplements have been alleged to have caused the deaths of a total of eleven people in the United States. A new analysis of US poison control center annual report data indicates that there have, in fact, been no deaths whatsoever from vitamins . . . none at all, in the 27 years that such reports have been available.

The American Association of Poison Control Centers (AAPCC) attributes annual deaths to vitamins as:
2009: zero
2008: zero
2007: zero
2006: one
2005: zero
2004: two
2003: two
2002: one
2001: zero
2000: zero
1999: zero
1998: zero
1997: zero
1996: zero
1995: zero
1994: zero
1993: one
1992: zero
1991: two
1990: one
1989: zero
1988: zero
1987: one
1986: zero
1985: zero
1984: zero
1983: zero

Even if these figures are taken as correct, and even if they include intentional and accidental misuse, the number of alleged vitamin fatalities is strikingly low, averaging less than one death per year for over two and a half decades. In 19 of those 27 years, AAPCC reports that there was not one single death due to vitamins. [1]
Still, the Orthomolecular Medicine News Service Editorial Board was curious: Did eleven people really die from vitamins? And if so, how?

Vitamins Not THE Cause of DeathIn determining cause of death, AAPCC uses a four-point scale called Relative Contribution to Fatality (RCF). A rating of 1 means “Undoubtedly Responsible”; 2 means “Probably Responsible”; 3 means “Contributory”; and 4 means “Probably Not Responsible.” In examining poison control data for the year 2006, listing one vitamin death, it was seen that the vitamin’s Relative Contribution to Fatality (RCF) was a 4. Since a score of “4″ means “Probably Not Responsible,” it quite negates the claim that a person died from a vitamin in 2006.

Vitamins Not A Cause of DeathIn the other seven years reporting one or more of the remaining ten alleged vitamin fatalities, studying the AAPCC reports reveals an absence of any RCF rating for vitamins in any of those years. If there is no Relative Contribution to Fatality at all, then the substance did not contribute to death at all.

Furthermore, in each of those remaining seven years, there is no substantiation provided to demonstrate that any vitamin was a cause of death.
If there is insufficient information about the cause of death to make a clear-cut declaration of cause, then subsequent assertions that vitamins cause deaths are not evidence-based. Although vitamin supplements have often been blamed for causing fatalities, there is no evidence to back up this allegation.

References:
1. Download any Annual Report of the American Association of Poison Control Centers from 1983-2009 free of charge at http://www.aapcc.org/dnn/NPDSPoisonData/NPDSAnnualReports.aspx The “Vitamin” category is usually near the very end of the report.
Most recent year: Bronstein AC, Spyker DA, Cantilena LR Jr, Green JL, Rumack BH, Giffin SL. 2009 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 27th Annual Report. Clinical Toxicology (2010). 48, 979-1178. The full text article is available for free download at http://www.aapcc.org/dnn/Portals/0/2009%20AR.pdf
The vitamin data mentioned above will be found in Table 22B.

Nutritional Medicine is Orthomolecular Medicine
Orthomolecular medicine uses safe, effective nutritional therapy to fight illness. For more information: http://www.orthomolecular.org or http://orthomolecular.org/subscribe.html to subscribe.

Balance Blood Sugar with Cinnamon

In 2003, a small clinical trial found that an extract equivalent to 1 g of cinnamon powder significantly reduced glucose level, triglycerides, and cholesterol levels in people with type 2 diabetes. In June 2006, the European Journal of Clinical Investigation published a study involving 79 patients with diagnosed diabetes type 2, who took either a placebo or an extract equivalent to 1 g cinnamon powder three times daily for four months. The group taking cinnamon experienced a 10% reduction in fasting glucose levels, whereas the glucose levels of those in the placebo group changed only by 3%. The researchers found that diabetics with higher fasting glucose levels had greater benefit from using the herb.

It is thought that the naturally occurring polyphenols in cinnamon are responsible for moderating glucose levels. Not surprisingly, the cinnamon extract did not cause any side effects.

These studies indicate that adding cinnamon may be beneficial in reducing the risk factors associated with diabetes. It may also suggest that cinnamon may benefit the non-diabetic population by preventing and controlling elevated glucose and blood lipid concentrations.

You can add more cinnamon spice to your diet (as long as it isn’t associated with pastries!) but it may be difficult to reach the one gram dosage on a daily basis. I recommend taking a cinnamon extract supplement, such as New Chapters Cinnamonforce to ensure healthy blood sugar levels. Take the supplement twice a day to keep blood sugar steady.

High-Dose Vitamin D Supplements May Reduce Inflammation

The current study evaluated inflammatory markers in patients with congestive heart failure. Patients took 500 mg of calcium, plus either a placebo or 2000 IU of vitamin D, daily for nine months. Researchers measured cytokines (chemical messengers of the immune system), such as pro-inflammatory TNF (tumour necrosis factor) and anti-inflammatory IL-10 (interleukin 10).

It was found that people who took the vitamin D supplement showed a 43% increase in the anti-inflammatory IL-10 cytokine, whereas the placebo group showed no change. The vitamin D group also maintained levels of the inflammatory TNF cytokine, where the placebo group had a 12% increase in the inflammatory marker.

Previous research suggests that vitamin D may also improve muscular function, control blood pressure, and improve glucose tolerance. Inflammation is an underlying cause in those conditions, and in cardiovascular diseases, such as congestive heart failure.

In recent past, physicians recommended 400 IUs of vitamin D daily. Evidence is mounting that supplementing 2000 IUs of vitamin D is necessary for optimal health. Sunshine stimulates vitamin D production via the intestinal tract, however fears of skin cancer causes many Americans to avoid sun exposure, leading to increased incidences of vitamin D deficiency.

I personally feel that it is best to take a vitamin D supplement that is in an oil base, since vitamin D is a fat soluble vitamin. This can be in a softgel form or in a dropper bottle. Vitamin D Drops from Carlson in a coconut oil base are an easy way to get 2000 IUs per drop!

References:
The American Journal of Clinical Nutrition, 83 (4), 2006; pp 754 -759.