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In a high paced society of fast food, super-sized fries, and instant breakfasts, we've been trained to not only get the most out of our money, but also out of our time. Most people eat at least one meal a week while driving in their car, working, or doing other various efficiency-oriented routines. It is this multi-tasked mindset which turns our food and dining experience into just another item to check off from our overextended to-do list. However, could this shifting of a biological need into a check off item have repercussions on people's overall health? Science says it might.
On February 22, 2010, New York Times reported, "Researchers have found evidence over the years that when people wolf their food, they end up consuming more calories than they would at a slower pace. One reason is the effect of quicker ingestion on hormones."
The hormones the researchers are speaking of are insulin and glucogon-like peptides. Both of these enzymes are vital in the regulation of satiety and cell nutrient absorption. Another problem not mentioned in this study is that with fast eating comes fast foods. Fast foods contain high amounts of fructose and fructose further downregulates insulin, leptin, and ghrelin. This suppresses appetite signals even more and causes the body to store fuel as fat. A viscous cycle.
Another problem with eating too quickly, or on the go, is that your body enters a fight-or-flight stress response. This is the exact opposite nervous system response you wish to ignite for healthy digestion. In fact, stress hormones down-regulate all the enzymes mentioned above and instead activate catecholamines and stress hormones. High stress hormones can lead to insulin resistance and cause an increase in glutamate receptors in your brain. Glutamate increases anxiety and down-regulates serotonin, this may further contribute to the viscous cycle of weight gain, especially for emotional eaters.
So the equation of stress + chocolate chip cookie while driving = increased PROBABLITY of weight gain (and probably inflammation from stress) is one reason to learn to slow down and enjoy your food. A further reason is that with all this rushing and doing in life, there's no time to smell the roses, bond with family and friends, and enjoy a good meal. This leaves us feeling empty, depleted, and lacking of true social connections. This is not good for our heart-literally. Studies cited by Dr. Dean Ornish show that social isolation is the NUMBER ONE predictor of heart disease holding all other risk factors constant.
It's time for a food revolution America! Not just what we eat, but HOW we eat. This means, we need to change our priorities and do as the Europeans do- remember to pause, rest, bond, and enjoy delicious real food with loved ones.
Scientific journal links:
For more information on fitness, check out my website with a contributing article by the founder of menopause360, Gail Edgell.
What do I need?
Today, the amount of skin products available is overwhelming. Even as an aesthetician, when I go into the drugstore and happen to walk through that aisle, I'm astounded. So, how do you make the right choices and what's really necessary?
The Choices:
More and more, I'm choosing natural over chemical. Check the label. A good rule of thumb is this: if the ingredient list is more than an inch long and contains words you can't even pronounce, you probably don't need it. Especially if your skin is sensitive or you have allergies.
In general, the types of skincare available fall into these categories:
Traditional products contain fragrance, dye, chemical additives, and preservatives.
Botanical lines that are plant based.
Treatment lines, which are specifically geared towards skin issues like acne, aging or rosacea.
Natural lines, which contain no "chemical" preservatives or additives, chemical fragrances, added dyes or fillers. (And please check the label, since just saying something is natural doesn't guarantee it.)
And, lastly, organic product which takes natural a step further by only using ingredients that have been grown without the use of pesticides, fungicides, etc. (Again, please make sure all ingredients are organic as labeling can be confusing.)
Now, there are two other distinctions in product: over the counter and professional.
Over the counter is product you can buy at the drugstore, supermarket, department or specialty store; whereas professional product is purchased through an aesthetician, spa, or doctor's office.
The benefit of using a professional product is that you are choosing something that has already been chosen by someone who knows their stuff, has the knowledge to check out the ingredients and their efficacy. In my case, I take it a step further and actually use products first before selling them. That way, I know what they feel like and how they work. This way, I'm the guinea pig -- not you..
Now, I'd like to point out that just because product is professional doesn't mean that it's going to be more expensive than what you find at the supermarket or the drugstore. This is a total misconception. There are professional products that are inexpensive and ones that are very expensive, just the same as over the counter products. Sometimes, clients are surprised at the affordability of products that I offer -- even those that are organic.
Okay, so now you know what kinds of products are out there in the general sense, so we'll move on!
The Parameters:
It's important to know your skin type -- which is best assessed by a professional aesthetician. I say this from experience, since I find that many of us are not really familiar with or educated about the definition of a skin type nor what that skin type requires. You see, when an aesthetician tells you your skin type, she'll also recommend what will work best for your skin type.
For example: clients often tell me that they have unusually large pores (when they don't) and they don't know what to do about it. Or, people who have oily skin will want to use a scrub, which could tend to excite their oil glands to produce more oil. I cannot emphasize more how important it is to use the right product for your skin. When you do, it's amazing how well your skin will respond. Afterall, your skin is as smart as you are!
With the knowledge of your correct skin type in hand, now we can talk about basic necessities.
The Basics -- Cleanse, Tone, Nourish, Moisturize:
A good cleanser: Skin type appropriate. If you're sensitive, then the less ingredients, the better.
An effective serum: This goes under the moisturizer and works as an ongoing treatment adding vitamins, hydration, oil control; specifically targetting those areas you want to work on.
A day moisturizer: Something that works well with your foundation -- if you wear it. This may or may not contain sunscreen.
Sunscreen.
Night moisturizer: For those of us who have mature or dry skin, a night time moisturizer may be heavier and more moisturizing than a day cream.
Viola! And that's it! The basics!
Recently, Dr. Mercola posted an article on the link between sugar and mood disorders. In the past few months, I presented a series to practicioners on the connection of mood disorders to a variety of systemic imbalances. The topics included hormonal dysfunction, inflammation, malaborsption of nutrients, permeability of the gastrointestinal mucosa, acid-base balance, and neurotransmitter imbalance. As you can see, mood disorders can arise from a variety of issues, sugar consumption is one piece of the puzzle that can be linked to creating nutritional gaps and increasing inflammation in the body.
I encourage you to read my 3 part series on mood imbalances at my website. These blogs also provide references for studies on the newer concepts widely accepted and utilized in integrative medicine.
Highlight on the Role of Inflammation and Mood Disorders: in 2002, the Molecular Psychiatry Journal stated that "neurodegenerative diseases correlate with the existence of a local ongoing inflammatory reaction." Furthermore, in the 2008 edition of the Neuro Clinical Endocrinology Letters, the authors concluded that pro-inflammatory cytokines and were linked to depression and that these cytokines were thought to be a result of gastrointestinal permeability from translocated microbes. This journal was one of many which linked the gut as the cause of immune imbalance creating systemic inflammation.
A leading immunology researcher, Aristo Vojdani, PhD, traced the pathway between mucosa permeability of the gut to mood disorders. He postulated that mucosal degeneration in the gastrointestinal tract resulting from various toxins, food sensitivities, genetics, and environmental factors, triggers systemic release of partially digested foods and microbes. This causes the immune system to attack these foreign invaders. The result is systemic inflammation causing a break in the blood brain barrier, creating neurodegeneration and brain disorders.
The gastrointestinal tract has a few very important links to immune function. First of all houses powerful immune regulators called probitoics which fight off infections and help with detoxification and absorption of nutrients. Also, it is in charge of producing various immune cells from its gastrointestinal associated lymphoid tissue, called the GALT. It is also directly related to mood disorders for the fact that serotonin is mostly produced in the gut, over 95% in fact by some estimates.
Therefore, one of the first places I start with a mood disorder is looking at the gastrointestinal tract. This will lead me to investigate every area mentioned above for a complete, individualized, whole body approach to mood imbalances.
Well, we've all heard of it, we've all practiced it, and we've all used it to explain that extra glass of wine at dinner. What am I talking about? The French paradigm. It's the belief that the French stay skinny because they eat a diet high in mono-unsaturated fats and drink lots of red wine. (By the way, it's the grapes, not the alcohol, that contains beneficial polyphenols and resveratrol). However, this pardigm may just become a Mediterranean myth, because drinking healthy phytonutrients and including olive oil in your diet is not the whole picture to achieving and maintaining a healthy weight.
In his book, Ultra Metabolism, Mark Hyman debunks the belief that the French are fit from wine and oil. He explains that the real reason behind this seeming contraindication of pleasure seeking Europeans and health are due to the fact that the French eat real food, eat less food, eat slower, and walk more. These reasons may not be as appealing to quick-fix diet seekers, but they do withstand the test of time.
Eating less food and walking more are self-explanatory, but what about eating slower? Marc David's book, The Slow Down Diet, discusses the biochemical differences in digestion that occur as a result of eating for pleasure versus eating in a hurried, stressful state. High stress eating decreases absorption of nutrients because digestive enzyme production is suppressed under stress. Your body determines that the most crucial place for energy during a run-in with a saber tooth tiger is to your muscles, not your gut.This is modulated by an increase in cortisol output, the stress hormone. Cortisol increases insulin release to bring sugar into the muscle cells, this decreases blood sugar levels and causes you to feel more hungry, even though you just ate!
My favorite reason for the French paradigm: the French eat local, fresh, minimally processed foods which are bought on a daily basis. The new field of nutrigenomics studies how nutrition effects your DNA expression and ability to modulate risk factors of disease. Although eating kale and high methyl-containing vegetables won't change your DNA, these beneficial compounds can interact with cell receptors and modulate cancer oncogene expression to your favor. In other words, good foods can help your body at the cellular level to prevent disease. Therefore, you literally become what you eat, be it a Twinkie or a piece of broccoli.
In health and wellness, Dr. Sarah
For more information and references: http://nutrigenomics.ucdavis.edu/ The Genotype Diet. Peter D'Adamo, ND Ultra-Metabolism. Mark Hyman, MD The Biology of Belief. Bruce Lipton, PhD
As a Naturopathic Doctor & Integrative Medical Specialist, I am trained to look for the root cause of an illness. There are many controversies that exist in medicine today regarding cholesterol. These include: What is the magic number? What's the best way to lower it? What foods should be avoided in connection with it? I'm going to step out of box even more than a toe, and suggest that maybe cholesterol isn't the enemy. Maybe it's just an innocent bystander that's trying to help save you from the REAL bad guy. Is it getting all the blame because it's doing such a good job at covering up the real issue? A recent article about Red Rice Yeast and Cholesterol by Dr. Mercola was recently posted. In this article, Dr. Mercola explained all the functions of cholesterol how it serves vital roles in the body.I encourage you to read it. Cholesterol is a healing agent, it is the structural component of all cell membranes. It therefore serves to promote the fluidity and receptor function of all cells. It is also the precursor to all sex hormones and fat soluble vitamins. (Hmmm....Vitamin D issues everywhere today with statins on the rise??!). Cholesterol is the main component of your brain and eyes (in the form of DHA), and it is linked to thyroid function. In fact, according to Kerry Bone, PhD, the second leading cause of high cholesterol is low thyroid function. This includes sub clinical hypothyroid, meaning you have all the symptoms of low thyroid without the winning test numbers! Therefore, do you really want to lower this vital substance, or do you want to allow your body to use it? What if that theory that heart disease and clogged arteries are related to insulin and inflammation is true? This means that cholesterol is transported to the site of damage for repair, not to clog you up your arteries and cause blockage. What if the side effects of lowering something that your body makes and needs for so many vital functions can cause serious side effects?? I think high cholesterol is more a symptom than a disease. I do recommend it be used as a measure. I've had the joy of watching "high" cholesterol in my clients lower when we began treating the underlying pathology of their chief issue, which may not necessarily be the heart, by the way. Read Dr. Mercola's article. Think about it from a biochemical standpoint? Make an educated decision from both sides of the equation. A few might call me crazy, but can you argue with consistent results in practice?? I suppose so, a lot of people do.. ;) In health, Dr. Sarah www.dr-lobisco.com (search cholesterol for more information)
It has been estimated that two-thirds of adults suffer from low back pain at some point in their life. Low back pain (LBP) has many etiologies that include spinal misalignment, osteoporosis, compression fractures, herniated discs, and other chronic diseases or dysfunctions. It is one of the most common complaints from those seeking medical attention. Even those who are not presenting to their doctor with LBP as their main concern, it is still an associated symptom of most musculoskeletal and nerve pain disorders.
I read an article by Dr. Bruce West today that stimulated my Applied Kinesiology background. He mentioned how the low back is supported by two important muscles, the Sartorius and Gracilis. This sparked my interest for two functional reasons that are easily overlooked by most practitioners:
1. Those that suffer from chronic low back pain need to make sure that their adjustments also include muscle and myofascial work. After all, it is the muscles which hold the bones in place.
2. The Sartorius and Gracilis muscle are related to the adrenal glands, the stress hormone producers. Most people suffering from chronic low back pain admit that they experience an increased amount of stress in their life, either emotionally or physically. This makes nutritional support for the adrenal glands an important component to treating low back pain that most would miss.
If the adrenal glands aren't nourished, the sartorius and gracilis muscle can't do their job of holding the spine in proper alignment. From a biochemical standpoint, stressed adrenal glands produce an excess of cortisol, epinephrine, and norephinephrine which causes an increase in inflammation resulting in many symptoms which include LBP.
If you are someone who is dependent on pain medication to get you through your day, you may want to consider a consultation with an integrative practitioner who practices nutritional and functional therapies. A licensed practitioner will be able to address your LBP by providing a comprehensive approach which includes stress management.
In my practice, I approach inflammation and pain using lifestyle approaches, nutritional support, and various herbal and nutritional products. These are formulated and recommended specifically for each individual. In this way, I am providing the building blocks to support the body's functions, and providing raw materials which the body can use to re-build and re-balance the stress response.
Dear Dr. Sarah,
Could you please explain the link between blood sugar and cholesterol?
Sincerely,
Denise
Dear Denise,
Recently, I posted a link on my website by Dr. Rick Diva entitled "The Truth About Blood Sugar" (http://dr-lobisco.com/blog/?p=125).
In this article, Dr. Diva explains the biochemistry behind high blood sugar and cholesterol. While traveling in the blood stream, glucose interacts with proteins such as the collagen in arterial walls and the lipoproteins of cholesterol. This interaction creates a cross-linkage through a process called glycation resulting in protein and lipoprotein structural changes. The results are more rigid arteries and LDL cholesterol molecules with decreased efficiency in ridding the body of excess cholesterol- (2) major hits in causing damage to arterial walls.
Furthermore, this issue is compounded in that it increases the risk for developing insulin resistance, a major factor in developing type 2 diabetes. Insulin is a hormone which allows glucose into the cells. If the protein receptor molecules for insulin have been flooded with too high amounts of glucose, the glucose will not effectively enter the cells. This causes blood sugar to stay elevated and creates a viscous cycle of insulin dependency, increased inflammation, weight-loss resistance, and systemic disease processes.
Therefore, high cholesterol can be a signal for a systemic imbalance, not necessarily just heart related diseases. It is a little known fact that low thyroid function is the number two cause of high cholesterol. Therefore, I will not just look at heart health when someone has high cholesterol, but also consider hormonal balance. Furthermore, cholesterol not only has a role in hormone formation, but also in brain function, cell membrane flexibility and makeup, fat soluble vitamins, and nerve health.
As a Naturopathic Doctor and Integrated Medical specialist, my job is find the cause of the symptoms. By addressing the cause and using dietary and therapeutic nutritional supplementation and support, I have seen wonderful results for many clients.
In health,
Dr. Sarah
Hi Dr. Sarah!
I was wondering if you could talk about mercury fillings? Thanks.
-Lisa
Hi Lisa,
That's a great subject. In 1976, the FDA classified dental fillings as a "pre-amendment device" that were considered "low risk". However, in 2002, due to an overwhelming amount of research and comments presented to them, the FDA re-assembled a panel to review the latest findings on its safety. After reviewing over 200 studies, the FDA's classification of amalgams was raised to "moderate" risk. Special attention was given by neurotoxicolgy experts regarding mercury's harmful effects on pregnant women and children.
Today, many dentists are still using mercury fillings, though porcelain, a more neutral material, is available. Even though the FDA offers a special warning to dentists for adequate ventilation and removal precautions when handling mercury, some dentists still view it as safe to put in your mouth.
One leading expert in the interaction of mercury and the immune system, Artisto Vojdoni, PhD, has demonstrated in various studies the immuno-modulating effects of mercury with auto-immune disease. Furthermore, holistic dentist, Dr. John Roeder, states that mercury vapor in the mouth can be released into the system causing various symptomology that may be the cause of many underlying symptoms.
As a Naturopathic Doctor, I always evaluate my clients dental hygiene. If I believe they are contributing to their wellness concern,and they are unable to have them removed, I use natural and safe binders. Chlorophyll along with other herbals and supplements can help prevent the mercury from causing havoc in the system.
For more information on the FDAs viewpoint visit: http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm173992.htm
What to expect when you go for a spa treatment.
Dear Dr. Sarah, I read an article that linked pesticides and cancer. Can you talk more about this? Thanks. - Mani Hi Mani-
I recently came across an article that summarized how prevalent pesticides are in our food supply as well. According to the Department of Health and Human Services organophosphate pesticides (OP) are now found in the blood of 95% of Americans. The levels of these OPs are twice as high in children. Due to the fact that these OPs are linked to behavioral issues, learning disabilities, developmental delays, and motor dysfunction, and cancer as you mentioned, chronic exposure to insecticides is a major health risk, especially for the young, who have more delicate immune systems. One way you can help yourself to decrease exposure of these chemicals is to eat organic or locally grown produce. One study tested the blood samples of children aged 2 to 6 years old and found that the children who ate conventionally grown produce had six times higher concentrations of pesticide residue than their organic eating friends. Here's another great resource! A website which lists all grocery items and their levels of exposure to pesticides: http://www.whatsonmyfood.org Thanks for your great question! In Health, Dr. Sarah
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Reisa Mehlman
Dr. Sarah Lobisco
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