Health Archives - Page 2 of 4

22/Aug/2023

For many people, non-alcoholic beer represents the best of both worlds. They can enjoy the classic taste of beer without the lingering effects of alcohol on their body. However, is non-alcoholic beer actually healthy? Or is it simply a waste of money? In this article, we will explore the potential health benefits of non-alcoholic beer and break down whether or not it is a smart choice for your health.

Lowers Blood Pressure

Indeed, research has shown that non-alcoholic beer can have a beneficial effect on blood pressure. A study published in the Journal of Nutritional Biochemistry indicated that non-alcoholic beer decreased systolic blood pressure, suggesting that it can be a part of a healthy diet for those with cardiovascular risk (1).

The presence of polyphenols in non-alcoholic beer plays a significant role in these health benefits. Polyphenols are plant-based compounds known for their antioxidant properties. They help to combat oxidative stress in the body which is a key factor in the development of chronic diseases like hypertension.

Additionally, the absence of alcohol in non-alcoholic beer removes the diuretic effect commonly associated with alcoholic beverages. Alcohol can cause the body to lose more fluid through urine production, leading to dehydration which can increase the workload on the heart and raise blood pressure. By opting for non-alcoholic beer, this risk is significantly reduced.

It’s important to note that while non-alcoholic beer can contribute to a healthy lifestyle, it should not replace a balanced diet and regular exercise. These factors remain the cornerstone of maintaining optimal blood pressure levels and overall health.

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Can Help with Exercise Recovery

Non-alcoholic beer can indeed serve as an effective post-workout recovery drink. After a strenuous workout, your body’s stores of glycogen, the stored form of glucose, are depleted. Consuming carbohydrates after exercise helps replenish these glycogen stores, promoting faster recovery and preparing the muscles for the next workout.

Non-alcoholic beer is a carbohydrate-rich beverage, which makes it a suitable choice for post-workout recovery. The carbohydrates in non-alcoholic beer are quickly absorbed by the body, providing immediate fuel to repair and rebuild muscles. This rapid absorption can help reduce muscle soreness and fatigue, enabling you to recover more efficiently from your workouts.

Moreover, non-alcoholic beer is high in electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining fluid balance in the body and are often lost through sweat during intense workouts. Replacing these lost electrolytes is essential to prevent dehydration and facilitate muscle function and recovery.

In addition to its hydrating properties, non-alcoholic beer also contains beneficial nutrients such as B vitamins, which play a role in energy production and muscle recovery. For instance, vitamin B12 aids in red blood cell formation, which is crucial for delivering oxygen to the muscles.

While non-alcoholic beer can contribute to post-workout recovery, it’s worth noting that it should not replace a balanced, nutrient-dense meal. Consuming a mixture of protein, carbohydrates, and healthy fats after a workout is vital for optimal recovery and muscle growth. Also, keep in mind that everyone’s nutritional needs can vary, so it’s important to listen to your body and adjust your intake accordingly.

May Reduce the Risk of Type 2 Diabetes

Non-alcoholic beer, containing key components like hops and barley, could potentially aid in reducing the risk of type 2 diabetes. This is primarily due to their capacity to increase insulin sensitivity, which is a crucial aspect of regulating blood sugar levels.

Hops, a primary ingredient in beer, are known to contain a variety of bioactive compounds, such as iso-alpha-acids, which are derived from the hops’ bitter acids during the brewing process. Some studies suggest that these compounds have a positive effect on glucose metabolism, improving insulin sensitivity and thus helping to regulate blood sugar levels. Insulin sensitivity refers to how responsive your cells are to insulin. Higher insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.

Barley, another primary ingredient in beer, is a rich source of dietary fiber, particularly beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to slow glucose absorption into the bloodstream. This slower absorption rate prevents spikes in blood sugar and insulin levels, thereby increasing overall insulin sensitivity.

Furthermore, barley contains a type of resistant starch that is not digested in the small intestine but instead ferments in the large intestine. This fermentation process produces short-chain fatty acids, which are thought to increase insulin sensitivity and may help lower blood sugar levels.

Can Be High in Calories

While non-alcoholic beer may have many potential health benefits, it is important to note that it can be high in calories. A typical non-alcoholic beer has anywhere from 50 to 150 calories per serving, which can add up over time. For those who are watching their weight, opting for a lower calorie beverage like seltzer water or tea may be a better option.

May Trigger Cravings

If you are someone who has struggled with an alcohol or addiction in the past, non-alcoholic beer may not be the best choice for you. Some people may find that drinking non-alcoholic beer can trigger cravings for alcohol, leading them to fall off the wagon. As a result, it is important to talk to your doctor or addiction counselor before incorporating non-alcoholic beer into your diet.

The question of whether non-alcoholic beer is healthy can be viewed from a positive perspective. Indeed, it offers several health benefits such as aiding in lowering blood pressure, bolstering exercise recovery, and potentially reducing the risk of type 2 diabetes. While it’s true that it can be higher in calories than some other beverages and could trigger cravings for those in recovery from addiction, moderation and balance are key. For many people, an occasional non-alcoholic beer can be a delightful addition to their diet without adverse effects. It’s all about understanding its nutritional content and how it fits into your overall health objectives and lifestyle. In essence, the decision to enjoy non-alcoholic beer can be a beneficial one when made with mindfulness and consideration of your personal health journey.

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … & Andres-Lacueva, C. (2014). Effects of alcohol and polyphenols from beer on atherosclerotic biomarkers in high cardiovascular risk men: a randomized feeding trial. Nutrition, metabolism and cardiovascular diseases, 24(1), 33-45. Link

DoctorShawn

08/Aug/2023

If you enjoy checking out the latest health craze on social media then you may have heard about the numerous benefits of borax. Borax, which is also known as sodium borate, is a white mineral compound that has been used for a variety of purposes for many years.

The “Borax Train”

The “borax train” is a recent trend that has emerged on TikTok, where users are claiming that consuming borax can help treat various health issues such as joint pain and swelling in the eyes and mouth. However, this trend is highly alarming and dangerous as borax is a cleaning product with no proven health benefits.

In fact, borax can be toxic and even lethal when ingested in high amounts. It can cause gastrointestinal issues, nausea, and other severe health problems. Despite these risks, some TikTok influencers are encouraging their followers to get on the ‘Borax Train’.

This blog will provide you with 5 reasons why you should not consume borax, as well as 5 perfectly safe uses for borax that you can start using today.

1. Borax is toxic:

Borax is a toxic substance that can cause serious health problems when ingested. Some of the symptoms of borax poisoning include nausea, vomiting, diarrhea, abdominal pain, and headaches. It can also cause reproductive issues, damage to the brain and kidney, and even death in extreme cases. The dangers of borax only increase when it is consumed in large quantities or over a long period of time.

2. Borax is not a food:

Despite some claims that borax is a natural and safe food additive, it is not intended for human consumption. While it may have some uses in cosmetic and household products, it is not recognized as a food or supplement by any health organizations.

3. Borax can be harmful to children:

Children are especially vulnerable to the toxic effects of borax because of their smaller size and developing bodies. Allowing children to come into contact with borax can put them at risk for serious medical problems.

4. Borax can be dangerous when handling:

Borax is also a skin and eye irritant that can cause redness, swelling, and even chemical burns when it comes into contact with the skin or eyes. It is important to always handle it with care and avoid inhaling it or getting it in your eyes or mouth.

5. Health risks during pregnancy:

Borax can be harmful to reproductive health, especially during pregnancy. It can harm the fetus and lead to developmental problems. Women who are pregnant or trying to conceive should avoid the use of borax.

Safe Uses for Borax

Despite the potential dangers of borax, there are still many great uses for this compound. Here are five safe and effective ways to use borax in your home and personal care routine:

1. All-purpose cleaner:

Borax can be used as a natural cleaning agent to clean counters, floors, and surfaces in your home. Simply mix borax with warm water, vinegar, and lemon juice to create an all-purpose cleaning solution that is both safe and effective.

2. Laundry booster:

Adding a tablespoon of borax to your laundry cycle can help eliminate tough stains and odors, leaving your clothes fresh and clean.

3. Silver cleaner:

Borax can be used as a silver cleaner by mixing it with water and vinegar to create a paste. It can remove tarnish and give back the shine to your silverware.

4. Pest control:

Borax can be used to kill ants, cockroaches, and other household pests. Simply sprinkle it in areas where pests are known to congregate.

5. Carpet cleaner:

Sprinkle borax on your carpet before vacuuming to help eliminate odors and freshen up your carpet. Borax may have some great uses when handled properly, but it is important to remember that it is not a safe substance to consume. Always be careful when handling borax and be sure to keep it out of the reach of children. If you are looking for safe and natural alternatives to borax, there are plenty of options available that can help you achieve the same great results without putting your health at risk.

DoctorShawn

01/Aug/2023

As we age, our bodies start to show signs of wear and tear. Our muscles weaken, our bones become brittle, and our metabolism slows down. However, there’s no need to accept these changes as inevitable. With the right strategies, you can become a bionic boomer – someone who defies the aging process and stays active, healthy and energetic well into your later years. In this article, we’ll explore the naturopathic exercise, diet and supplement strategies that can help you achieve this goal.

Exercise:

Exercise is crucial to maintaining a healthy body and mind, and it’s never too late to start. In fact, studies have shown that regular exercise can help to prevent and manage a wide range of age-related conditions, from heart disease and diabetes to arthritis and depression.

When it comes to naturopathic exercise, a combination of low-impact cardiovascular workouts, strength training and flexibility exercises is ideal. Some good examples include brisk walking, swimming, yoga and resistance band workouts. These forms of exercise are gentle on the joints, promote muscle strength and flexibility and improve circulation and cardiovascular health. Here’s an example of an approachable exercise routine to kickstart your bionic boomer body:

Workout Plan for the bionic boomer

Warm-Up:
- - March in Place: 5 minutes
  - Gentle Arm Circles: 10 circles forward and backward
Strength Training (2 times per week):
- - Seated Leg Extensions: 2 sets of 10 reps each leg
  - Chair Squats: 2 sets of 10 reps
  - Wall Push-Ups: 2 sets of 10 reps
  - Bicep Curls (using light weights): 2 sets of 10 reps
  - Overhead Press (using light weights): 2 sets of 10 reps
Flexibility Exercises (3-4 times per week):
- - Seated Hamstring Stretch: Hold for 20-30 seconds each leg
  - Standing Quadriceps Stretch: Hold for 20-30 seconds each leg
  - Overhead Tricep Stretch: Hold for 20-30 seconds each arm
  - Chest Stretch: Hold for 20-30 seconds
Cardiovascular Exercise (150 minutes per week, as recommended by the American Heart Association¹):
- - Walking, swimming, cycling, or any other low-impact cardio activity that can be done safely and comfortably. Aim to reach the target heart rate.
Balance and Stability (daily):
- - Heel-to-Toe Walk: 2 sets of 10 steps
  - Single-Leg Stands: Hold for 10 seconds each leg

Diet:

What you eat is just as important as how active you are when it comes to staying healthy and energetic in your later years. A balanced, whole-foods-based diet that’s rich in fruits, vegetables, lean proteins and healthy fats can help to reduce inflammation, boost cognitive function and promote heart and brain health.

Naturopathic principles recommend avoiding processed foods, refined sugars and artificial additives, and instead focusing on whole foods that are rich in antioxidants, vitamins, and minerals. Some good options include leafy greens, nuts and seeds, wild-caught fish, and high-quality grass-fed meats. Here’s an example of a dietary program for the aspiring bioic boomer:

Diet Composition for the bionic boomer:

Proteins: They are essential for muscle repair and growth. Include lean meats like chicken, turkey, fish, eggs, and plant-based proteins like lentils, chickpeas, and tofu in your diet.
Healthy Carbohydrates: Whole grains, fruits, and vegetables should be your primary source of carbohydrates. They provide energy and are rich in fiber, which aids digestion.
Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil. They help with the absorption of vitamins and are essential for brain health.
Calcium and Vitamin D: These nutrients are crucial for bone health. Dairy products, fortified plant milks, leafy green vegetables, and fatty fish are good sources.
Omega-3 Fatty Acids: These can help support joint health. Sources include fatty fish, flaxseeds, and walnuts.

Meal Suggestions for the bionic boomer:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Mid-Morning Snack: A handful of almonds and an apple.
Lunch: Grilled chicken salad with plenty of colorful veggies, dressed with olive oil and lemon juice.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Evening Snack: A small bowl of mixed fruit.

Eating Schedule: Aim for three balanced meals and two to three small snacks per day to keep your metabolism active and prevent overeating at meal times.

Coping with Cravings and Cheat Meals: It’s natural to have cravings. Instead of fighting them, find healthier alternatives that satisfy your cravings. For instance, if you’re craving something sweet, try having a piece of dark chocolate or a fruit instead of a sugar-laden dessert. Allow yourself a cheat meal once a week to enjoy your favorite foods in moderation.

Long-Term Maintenance and Lifestyle Changes:

Regular Exercise: Incorporate both strength training and cardiovascular activities into your routine.
Hydration: Drink plenty of water throughout the day.
Sleep: Ensure you get 7-9 hours of quality sleep every night.

Remember, it’s essential to consult with a healthcare professional before making major changes to your diet, especially if you have any pre-existing conditions.

Supplements:

While a healthy diet is the foundation of good health, sometimes we need an extra boost in the form of supplements. A naturopathic practitioner can help you identify the supplements that are right for your specific needs, depending on factors such as your age, gender, medical history, and lifestyle.

Some popular naturopathic supplements for promoting vitality and wellness in later years include omega-3 fatty acids, vitamin D, and antioxidants like CoQ10 and resveratrol. These supplements can help to reduce inflammation, improve cognitive function, and support brain and heart health.

Mind-body Techniques:

In addition to exercise, diet and supplements, mind-body techniques can also play an essential role in promoting wellness and vitality in later years. Practices like meditation, deep breathing, and tai chi can help to reduce stress, improve sleep, and promote mental clarity.

Conclusion:

Aging is a natural part of life, but it doesn’t have to mean a decline in health and wellbeing. With the right naturopathic strategies, you can unleash your inner bionic boomer and stay active, healthy and energetic well into your later years. By embracing a balanced, whole-foods-based diet, regular exercise, targeted supplements and mind-body practices, you’ll be able to reduce inflammation, improve cognitive function, prevent illness and feel youthful for years to come. So why wait? Start your bionic boomer journey today!

DoctorShawn

26/Jul/2023

A healthy body is necessary for a healthy mind, but often we forget that the reverse is also true. A healthy mind is the foundation for overall well-being. So it shouldn’t come as a surprise that maintaining a healthy brain is essential to living a fulfilling life. Much like our bodies, our brains need proper nutrition, exercise, and rest to function at their best. Supplementation can have a role in supporting a healthy brain routine. Here I have listed my top 10 supplements that you can incorporate into your routine for a healthier brain.

Omega-3 Fatty Acids

Omega-3 fatty acids, the unsung heroes of brain health, are stepping into the limelight. These essential fats, found in foods like fatty fish and flaxseeds, play a vital role in maintaining and improving brain function.

According to an intriguing study published in Cerebral Cortex, long-chain omega-3 fatty acids can improve brain function and structure in older adults, suggesting that these potent nutrients may be key to maintaining cognitive functions as we age.

But the benefits of omega-3 fatty acids go beyond just keeping our brains sharp. Research has shown that these powerful nutrients can help improve memory, attention, and even mood. Imagine being able to remember names, dates, and details with ease, or having laser-like focus when you’re working on a project. Even better, imagine feeling upbeat and positive, thanks to the mood-boosting benefits of omega-3s.

Not getting enough of these essential fats? The consequences could include cognitive decline and mood disorders. But don’t worry, it’s easy to get your daily dose of omega-3s. Foods rich in these fats include fatty fish like salmon and mackerel, flaxseeds, chia seeds, and walnuts. Incorporating these into your diet can be as simple as adding a sprinkle of chia seeds to your morning smoothie or enjoying a delicious salmon fillet for dinner. However, for those who may not get enough from their diet, supplements are a viable option. 2-4 grams of Omega-3 fatty acids is a good therapeutic dose.

Lions Mane

Lions Mane mushroom, a unique variety of medicinal fungi, has been gaining attention in the health and wellness sector for its potential cognitive and mood-boosting benefits. This edible mushroom, which has a striking appearance reminiscent of a lion’s mane, is believed to possess potent anti-inflammatory and antioxidant properties, which may contribute to improved brain function.

Research into the cognitive benefits of Lions Mane mushroom is promising. Various studies have pointed towards its potential to stimulate the growth of new brain cells, a process known as neurogenesis. For instance, a study published in 2019 found that Lion’s Mane decreases inflammation, potentially helping to relieve depression and anxiety¹. Another research article highlighted the mushroom’s ability to improve memory and boost brain cell growth.

The mushroom owes these benefits largely to two chemicals it contains: hericenones and erinacines. These compounds are believed to accelerate the growth of brain cells. Furthermore, the mushroom is often referred to as “the smart mushroom” due to its reported ability to enhance memory, focus, and clarity.

As for dosage, there isn’t a universal recommendation, as the ideal amount may vary based on several factors, including age, health status, and the specific reason for consumption. However, many supplement brands offer Lions Mane extract in capsule form, making it easy to incorporate this powerhouse mushroom into your wellness routine. 1-2 grams per day is a good therapeutic dose. For more information check out my article on Lions Mane.

Ginkgo Biloba

For centuries, the leaves of the Ginkgo biloba tree have been used in traditional medicine. Today, science is beginning to unlock the secrets behind this ancient remedy, revealing its potential to enhance cognitive health.

A number of clinical trials and studies have explored the effects of Ginkgo biloba on cognitive function, with promising results. One such study published by Frontiers in Pharmacology found that participants undergoing treatment with Ginkgo biloba extract showed improvements in cognitive function. This suggests that Ginkgo biloba may have the potential to enhance memory, focus, and mental clarity.

Ginkgo biloba contains high levels of flavonoids and terpenoids, antioxidants that provide a defense against damaging free radicals. By protecting our brain cells from oxidative stress, Ginkgo biloba helps maintain the health of our neurons, which are crucial for cognitive function.

A study published in the Journal of the American Medical Association revealed that Ginkgo biloba could potentially play a role in preventing dementia². This highlights the supplement’s potential not just for enhancing cognitive function in the short-term, but also for maintaining cognitive health in the long run.

While the research is promising, it’s important to remember that supplements should be used responsibly. Based on the current scientific research, a dosage of 120 to 240 mg of Ginkgo biloba extract per day, divided into two or three doses, is considered safe and effective for cognitive health benefits. However, always consult your healthcare provider before starting any new supplement regime.

Adding Ginkbo biloba to your daily routine is simple. The extract is available in various forms, including capsules, tablets, and teas. Consider taking your Ginkgo biloba supplement in the morning with breakfast to kick-start your cognitive function for the day.

Curcumin

Curcumin has been a staple of traditional medicine for centuries, revered for its potent anti-inflammatory and antioxidant properties. But how does it benefit our brains?

A groundbreaking study published in the American Journal of Geriatric Psychiatry investigated the effects of curcumin on cognitive function in adults aged between 50 and 90. Participants who took 90 mg of curcumin twice daily showed significant improvements in memory and attention abilities, compared to those who received a placebo. This is promising evidence that curcumin could be a powerful ally in maintaining cognitive health as we age.

In addition to boosting memory and attention, curcumin also offers protective benefits for the brain. A study published in the journal Antioxidants found that curcumin’s antioxidant activity helps to combat oxidative stress, a key factor in cognitive decline. By neutralizing harmful free radicals, curcumin can help preserve neuron integrity and function.

But the advantages of curcumin extend beyond its antioxidant capabilities. It’s also a potent anti-inflammatory agent. Chronic inflammation has been linked to numerous cognitive disorders, including Alzheimer’s disease. Research published in the Journal of Alzheimer’s Disease found that curcumin could reduce markers of inflammation in the brain, potentially slowing the progression of these debilitating conditions.

So, how can you incorporate this golden spice into your daily routine? Curcumin supplements are a convenient and effective way to reap the cognitive benefits of this potent compound. While curcumin is safe for most people, it’s always wise to consult your healthcare provider before starting a new supplement regimen.

Rhodiola Rosea

Rhodiola Rosea, often referred to as Roseroot or Golden Root, is a plant native to the cold regions of Europe and Asia. It has been used for centuries in traditional medicine, particularly in Russia and Scandinavian countries, for its adaptogenic properties – its ability to help the body adapt to stress. But today, we’re diving deep into another exciting facet of this plant: its cognitive benefits.

A number of clinical trials and studies have explored the effects of Rhodiola Rosea on cognitive function, revealing promising results. A study published in the International Journal of Sports Nutrition and Exercise Metabolism suggested that Rhodiola Rosea ingestion could potentially improve cognitive function. This suggests that Rhodiola Rosea may have the potential to enhance memory, focus, and mental clarity.

In addition to boosting cognitive performance, Rhodiola Rosea is also known for its dual action of cognitive stimulation and emotional calming, which creates benefits for both immediate cognitive and memory performance and the long-term preservation of brain functions. This means that not only can it give your brain a quick boost, but it may also help maintain its health over time.

Moreover, a research article published in Phytotherapy Research assessed the effects of Rhodiola Rosea on cognitive function, stress, anxiety, and other mood symptoms. The study concluded that Rhodiola Rosea appears to have an adequate safety and tolerability profile, with a positive benefit-risk ratio.

So, how can you incorporate this powerful herb into your daily routine? Rhodiola Rosea is available in various forms, including capsules, tablets, and teas. However, always consult your healthcare provider before starting any new supplement regime. Based on current scientific research, a dosage of 200-600mg per day is considered safe and effective for cognitive health benefits.

Vitamin B Complex

B-complex vitamins, which include eight water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), work together to support brain function.

Research suggests that B-complex vitamins can have a significant impact on cognitive health. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found potential mental benefits from supplementation with a high-dose, B-complex multivitamin/mineral supplement.

Another study published in Phytotherapy Research found that a formula of methylated B-complex vitamins showed modest improvements in mood and mental health. This suggests that B-complex vitamins may help reduce stress, improve mood, and ultimately enhance cognitive function.

Moreover, a study in the Journal of Alzheimer’s Disease highlighted the potential role of B-complex vitamins in preventing cognitive disorders. The research indicated that B vitamins play central roles in the metabolism of neurotransmitters, which are crucial for cognitive function.

So, how can you incorporate these brain-boosting vitamins into your daily routine? While B-complex vitamins are available in supplement form, they can also be found in a variety of foods. These include whole grains, beans, peas, nuts, eggs, dairy products, meat, and leafy greens.

When it comes to dosage, it’s always best to consult with a healthcare provider. However, a typical supplemental dose ranges from 1-25 mg per day for each of the B vitamins, according to the National Institutes of Health.

Magnesium

Recent research underscores the importance of magnesium for brain health. A study published in the Journal of Alzheimer’s Disease found that a higher intake of magnesium is associated with a reduced risk of cognitive impairment.

Magnesium is involved in over 300 biochemical reactions in our bodies, including several that pertain to brain function. It aids in transmitting nerve signals and promotes the plasticity of synapses, which are critical for learning and memory.

Moreover, magnesium is vital for maintaining the health of our neurons. A deficiency in this mineral can lead to neuronal damage, which could potentially lead to memory issues and other cognitive impairments.

The recommended daily allowance (RDA) for magnesium varies by age and sex, but general guidelines suggest an intake of 310-420 mg for adults. While it’s possible to get sufficient magnesium through a balanced diet, supplementation can be beneficial for those who aren’t meeting their needs through food alone.

Phosphatidylserine

Phosphatidylserine is particularly abundant in the brain, where it participates directly in key signaling pathways. It supports the formation of short- and long-term memory, the ability to create new memories, and the ability to learn and recall information.

Recent research underscores the importance of phosphatidylserine for cognitive health. A study published in the Journal of Alzheimer’s Disease suggested that dietary supplementation of phosphatidylserine could improve brain function. This compound also stimulates the release of dopamine, a mood regulator, and increases the production of acetylcholine, necessary for learning and memory.

So, how can you incorporate this brain-boosting nutrient into your life? Phosphatidylserine supplements are available over the counter in capsule or powder form. While the dosage can vary depending on individual needs, a common recommendation is 100 mg three times a day. Always consult with a healthcare provider before starting any new supplement regimen.

In addition to supplementation, phosphatidylserine can also be found in certain foods, including soy, white beans, egg yolks, chicken liver, and beef liver. Incorporating these foods into your daily diet can provide additional support for cognitive health.

Creatine

Creatine, a compound naturally produced in our bodies and found in dietary sources like meat and fish, is often associated with muscle growth and energy production. However, recent research suggests it also plays a significant role in cognitive health.

A study published in Psychopharmacology found that creatine supplementation had a significant positive effect on both working memory and intelligence, both tasks that require speed of processing. This indicates that creatine can enhance cognitive function, making it a valuable supplement for those looking to boost their mental prowess.

But how much creatine should you take? While the optimal dosage can vary based on individual needs and health status, a common recommendation for cognitive health benefits is 5 grams per day. It’s important to note that while creatine is generally safe for long-term use, it’s always best to consult your healthcare provider before starting any new supplement regimen.

Furthermore, creatine supplements are most effective when taken consistently. Some people may experience mild side effects such as stomach discomfort or muscle cramps. These can often be mitigated by taking the supplement with a meal or spreading the dosage throughout the day.

Incorporating creatine into your routine could be as simple as mixing a scoop of creatine powder into your morning smoothie or post-workout shake. Remember, consistency is key when it comes to reaping the cognitive benefits of this powerful supplement. For more information check out my article on Creatine.

Vitamin D

Vitamin D, often referred to as the “sunshine vitamin,” plays a fundamental role in our brain health. But how exactly does this nutrient support our cognitive function?

Vitamin D aids in the function of neuronal and glial tissues, which are essential components of our nervous system. Furthermore, it has been shown to influence the synthesis of neurotrophins, growth factors that aid neuron survival and function, contributing to cognitive preservation.

However, maintaining adequate levels of vitamin D is crucial. A study published in the Proceedings of the Nutrition Society found that low levels of vitamin D were associated with cognitive impairment. This indicates that insufficient intake or absorption of vitamin D may negatively impact cognitive function.

The good news is, vitamin D supplementation could offer a solution. Research has suggested that maintaining optimal levels of vitamin D could help in preventing cognitive decline. A systematic review published in Aging Research Reviews found that vitamin D supplementation had a significant positive effect on cognition, particularly in individuals with low vitamin D levels.

So, what’s the recommended dosage? While individual needs can vary based on factors like age, sex, and geographical location, a general guideline suggests an intake of 600-800 IU (15-20 mcg) per day for adults, according to the National Institutes of Health. It’s important to consult with a healthcare provider before starting any new supplement regimen. For more information check out this article on Vitamin D.

No matter what age we are, it is essential to take care of our brains. Using supplements can be a safe and effective way to support brain function and maintain its health. However, supplements should not replace a well-balanced diet or prescribed medication. Remember to consult your healthcare provider before starting any supplement. So, grab your supplements and let’s keep our brains healthy for a better tomorrow!

DoctorShawn

06/Jul/2023

We all love basking in the sun and getting our daily dose of Vitamin D, but long-term sun exposure can cause severe skin damage and increase the risk of skin cancer. Your sunscreen is your go-to weapon for protecting against UV rays, but did you know that there are also several foods that can help protect you from sun damage? From watermelon to sweet potatoes, read on to find out the top ten foods that will help protect you from the scorching heat of the sun!

1. Tomatoes: Tomatoes are a rich source of lycopene, which has been linked to a reduction in skin damage caused by sun exposure. Eating cooked tomatoes or tomato-based products like tomato sauce can help increase your lycopene intake. For more information about the health properties of tomatoes click here

2. Sweet Potatoes: Sweet potatoes contain high levels of beta-carotene, which can help protect your skin from the sun’s harmful rays. Beta-carotene also helps to make your skin more radiant.

3. Watermelon: Watermelon contains antioxidants like lycopene, beta-carotene, and Vitamin C, which makes it an excellent food to eat when you’re spending time in the sun.

4. Green Tea: Drinking green tea regularly can also help protect your skin from sun damage. Green tea contains catechins, which have antioxidant properties that help prevent skin damage and reduces the risk of skin cancer.

5. Fish: Fatty fishes like salmon, sardines, and tuna contain omega-3 fatty acids that can protect your skin and reduce inflammation caused by sunburn. Omega-3s can also help your skin better retain moisture.

6. Dark Chocolate: Dark chocolate is packed with flavonoids, which is a type of antioxidant that can help protect your skin against sun damage. Eating a square or two of dark chocolate each day can provide sufficient protection.

7. Carrots: Carrots are another excellent source of beta-carotene, which can help prevent sunburn and sun damage. Eating carrots can help improve the overall health of your skin.

8. Almonds: Almonds contain Vitamin E, which is an essential nutrient for preserving healthy skin. Vitamin E prevents UV damage and helps to maintain the natural oils on your skin.

9. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in Vitamin C, which can help prevent sun damage and can also improve your skin texture.

10. Spinach: Spinach is high in antioxidants like lutein and zeaxanthin, which can help prevent damage to your skin by neutralizing free radicals caused by the sun.

Eating a well-balanced diet is essential, not just for overall wellness but also for protecting your skin from the sun. Consider incorporating these ten foods to your daily nutrition to help protect your skin from sun damage, in addition to wearing sunscreen and avoiding prolonged exposure to the sun. Stay healthy and enjoy your time outdoors! For more articles on sun-blocking foods click here

drshawn

14/Apr/2023

FPIES (Food Protein-Induced Enterocolitis Syndrome) is a type of food allergy that affects the gastrointestinal system. It typically affects infants and young children and is characterized by severe vomiting, diarrhea, and dehydration.

The exact cause of FPIES (Food Protein-Induced Enterocolitis Syndrome) is not fully understood, but there are several theories behind its etiology. Here are some examples:

1. Immune system response:

FPIES is thought to be caused by an abnormal immune system response to certain food proteins. Specifically, it is believed that the immune system in children with FPIES overreacts to certain food proteins, leading to inflammation and damage to the gastrointestinal tract.

2. Genetics:

There may be a genetic component to FPIES. Studies have shown that children with a family history of food allergies, eczema, or asthma may be at increased risk for developing FPIES.

3. Delayed immune response:

Unlike other food allergies, FPIES does not involve an immediate allergic response. Instead, FPIES is characterized by a delayed immune response, which can make it difficult to diagnose.

4. Gut microbiome:

The gut microbiome, which is the collection of microorganisms that live in the digestive tract, may play a role in the development of FPIES. Some studies have suggested that an imbalance in the gut microbiome may contribute to the development of food allergies, including FPIES.

5. Environmental factors:

Exposure to certain environmental factors, such as pollution or toxins, may increase the risk of developing FPIES. However, more research is needed to fully understand the role of environmental factors in the development of FPIES.

It’s important to note that while these theories provide some insight into the development of FPIES, more research is needed to fully understand the underlying causes of this condition.

Treatment Approaches

There are several non-pharmacological treatments that have been suggested for managing FPIES symptoms. Here are some evidence-based examples:

1. Elimination Diet:

The most effective non-pharmacological treatment for FPIES is an elimination diet. This involves identifying and eliminating the specific food(s) that trigger FPIES symptoms. Foods that are commonly associated with FPIES include cow’s milk, soy, and grains such as rice and oats.

2. Hydrolyzed Formula:

For infants who are unable to tolerate breast milk or traditional formula, a hydrolyzed formula may be recommended. This type of formula is easier to digest and less likely to trigger FPIES symptoms.

3. Probiotics:

Some studies suggest that probiotics may be beneficial for managing FPIES symptoms. Probiotics can help promote healthy gut bacteria and reduce inflammation in the gut.

4. Hypoallergenic Diet:

In some cases, a hypoallergenic diet may be recommended. This involves eliminating all potential food allergens from the diet and gradually reintroducing them one at a time to identify the specific trigger(s) of FPIES symptoms.

5. Nutritional Support:

Infants and young children with FPIES may experience nutritional deficiencies due to vomiting and diarrhea. Nutritional support may include the use of oral rehydration solutions, intravenous fluids and vitamin/mineral supplementation. These help to manage dehydration, maintain electrolyte balance and nutrient deficiencies.

6. Food Sensitivity Testing:

Food sensitivity testing can be useful in identifying potential trigger foods that may be causing symptoms. While there is no specific test for FPIES, food sensitivity testing can help identify foods that your child may be reacting to. The two most common types of food sensitivity tests are IgE and IgG tests. IgE tests measure the body’s immediate immune response to specific foods, while IgG tests measure the body’s delayed immune response to specific foods. While food sensitivity testing is not a definitive diagnostic tool for FPIES, it can help guide an elimination diet and identify potential trigger foods. However, it’s important to note that food sensitivity testing should be interpreted in the context of a complete medical history and physical examination. It’s important to work with a healthcare professional to interpret the results and develop an appropriate treatment plan. Click here for more information on food sensitivity testing.

Conclusion:

It’s important to note that these non-pharmacological treatments should be implemented under the guidance of a healthcare professional. If you suspect that your child has FPIES, it’s important to seek medical attention and receive a proper diagnosis and treatment plan. Click here to book an appointment.

drshawn

25/Mar/2023

As parents, we all want the best for our children, and that includes making sure they’re getting the nutrition they need to grow up healthy and strong. Proper nutrition is crucial to a child’s physical and cognitive development, and it can be challenging to navigate the world of childhood nutrition. But don’t worry; I’ve got you covered. In this brief guide, I will discuss the essential nutritional requirements for kids.

1. Carbohydrates

One of the most critical components of a child’s diet is carbohydrates. They give kids energy, so it’s essential to choose the right carbs – complex carbohydrates are the way to go. These are found in whole grains, fruits, and vegetables, and they provide kids with long-lasting energy throughout the day. Avoid processed or refined carbohydrates, like white bread or sugary cereals, as these can cause an energy crash later in the day.

The amount of carbohydrates that kids need for optimal health depends on their age, gender, and physical activity level. However, as a general guideline, the American Academy of Pediatrics recommends that children between the ages of 4 and 18 should get 45-65% of their daily calories from carbohydrates. For most children, this translates to about 130-200 grams of carbohydrates per day. Once again it is important to note that not all carbohydrates are created equal, and kids should focus on getting carbohydrates from nutritious sources such as: fruits, vegetables, whole grains, and legumes rather than from processed or sugary foods.

2. Protein

Growing children need plenty of protein, as it is essential for building and repairing tissues. Protein can be found in a variety of foods, such as meats, beans, eggs, and dairy products. You should aim to include a source of protein in each meal, but be mindful of focusing on lean sources, like skinless chicken, fish, legumes and soy to keep saturated fats to a minimum.

The amount of protein that kids need for optimal health varies depending on their age, gender, and physical activity level. However, as a general guideline, the American Academy of Pediatrics recommends that children between the ages of 4 and 13 should get about 0.95 grams of protein per kilogram of body weight per day, while children between the ages of 14 and 18 should get about 0.85 grams of protein per kilogram of body weight per day.

Good sources of protein for kids include lean meats, poultry, fish, eggs, dairy products, beans, legumes, and soy products. It’s important to encourage kids to eat a variety of protein-rich foods to ensure that they are getting all of the essential amino acids that their bodies need for growth and development. In general, it’s best to focus on getting protein from whole foods rather than from powders or supplements.

3. Fats

It’s important to include some healthy fats in a child’s diet, as they provide essential fatty acids that the body needs for growth and development. Some good sources of healthy fats include nuts, seeds, oily fish, and avocados. However, it’s essential to limit saturated fats, found in things like cheese and fried foods, as they can increase the risk of heart disease later in life.

The amount of fat that kids need for optimal health also depends on their age, gender, and physical activity level. However, as a general guideline, the American Academy of Pediatrics recommends that children between the ages of 1 and 3 years old should get about 30-40% of their daily calories from fat. Children between the ages of 4 and 18 years old should get about 25-35% of their daily calories from fat.

It’s important to note that not all fats are created equal, and kids should focus on getting their fats from healthy sources such as: nuts, seeds, olive oil, avocado, fatty fish, and dairy products like milk, cheese, and yogurt. These foods are rich in essential fatty acids, vitamins, and minerals that are important for growth and development. Trans fats and saturated fats, which are found in fried foods, bakery products, and high-fat meats, should be limited as much as possible as they increase the risk of heart disease and other chronic health conditions.

It’s important to also remember that fat provides more calories per gram than carbohydrates or protein, so portion control is key. Encouraging kids to eat a balanced and varied diet that incorporates healthy sources of fat is important for their overall health and well-being.

4. Vitamins and Minerals

Kids need plenty of vitamins and minerals to stay healthy and strong, and a varied diet should provide them with most of what they need. Encourage your child to eat a wide variety of fruits and vegetables, as these are excellent sources of essential vitamins and minerals. It’s also a good idea to include a daily multivitamin specifically formulated for children, which can help fill in any nutritional gaps in their diet.

Common vitamin and mineral deficiencies in kids:

Vitamin D: Vitamin D is essential for strong bones and teeth, as well as for overall health. Kids who get limited exposure to sunlight or who have a diet low in vitamin D-rich foods such as fatty fish, egg yolks, and fortified milk may be at risk for vitamin D deficiency.
Iron: Iron is critical for the production of red blood cells, which carry oxygen throughout the body. Kids who don’t get enough iron in their diet may be at risk for anemia, which can cause fatigue, weakness, and other health problems. Good sources of iron include lean meats, beans, whole grains, and fortified breakfast cereals.
Calcium: Calcium is essential for building strong bones and teeth as well as for muscle function and nerve transmission. Kids who don’t get enough calcium may be at risk for weakened bones and teeth. Good sources of calcium include dairy products, leafy green vegetables, and fortified products such as orange juice and tofu.
Vitamin C: Vitamin C is important for maintaining a healthy immune system and for the absorption of iron from plant-based foods. Kids who don’t get enough vitamin C in their diet may be at risk for a weakened immune system and a higher risk of infections. Good sources of vitamin C include citrus fruits, berries, kiwi, and vegetables such as peppers and broccoli.
Vitamin A: Vitamin A is critical for healthy vision, skin, and immune function. Kids who don’t get enough vitamin A in their diet may be at risk for vision problems, skin issues, and an increased susceptibility to infections. Good sources of vitamin A include carrots, sweet potatoes, dark leafy greens, and fortified foods such as milk and cereal.
Magnesium: Another common nutrient deficiency in kids is magnesium. Magnesium is involved in more than 300 enzymatic reactions in the body and is essential for healthy bone development, muscle function, and heart health. Good sources of magnesium include whole grains, nuts, seeds, legumes, leafy green vegetables, and fortified foods such as breakfast cereal. Kids who don’t get enough magnesium in their diet may be at risk for weaker bones, cardiovascular issues, and muscle weakness or cramping. While magnesium deficiencies are rare, kids who follow restrictive diets (such as vegan or low-carb diets) or who have certain health conditions (such as type 2 diabetes or gastrointestinal disorders) may be at an increased risk.

5. Hydration

Finally, it’s crucial to ensure that kids are drinking enough water. Children are more likely to become dehydrated than adults because they have a higher surface area to volume ratio, which means they lose more fluids through their skin. Encourage your child to drink water instead of sugary drinks, and make sure they’re getting enough fluids throughout the day, especially during physical activity.

The amount of water that kids need for optimal health depends on their age, sex, size, and activity level.

Recommendations:

Infants aged 0-6 months need about 1 liter of water per day, which is primarily obtained through breast milk or formula.
Infants aged 6-12 months need about 1.5 liters of water per day, which is primarily obtained through breast milk or formula and may be supplemented with small amounts of water.
Children aged 1-3 years need about 1.3 liters of water per day, which can come from water, milk, and other fluids as well as from the water content of foods.
Children aged 4-8 years need about 1.7 liters of water per day, which can come from water, milk, and other fluids as well as from the water content of foods.
Children aged 9-13 years need about 2.4 liters of water per day for boys and 2.1 liters of water per day for girls, which can come from water, milk, and other fluids as well as from the water content of foods.
Adolescents aged 14-18 years need about 3.3 liters of water per day for boys and 2.3 liters of water per day for girls, which can come from water, milk, and other fluids as well as from the water content of foods.

It’s important to note that these recommendations are general guidelines, and individual needs may vary based on factors such as temperature, humidity, and physical activity level. Encouraging kids to drink water and other healthy beverages throughout the day and eat foods with high water content such as fruits and vegetables is important for their overall health and well-being.

Conclusion

Nutrition is a vital component of a child’s health and wellbeing, and as parents, it’s our responsibility to ensure they’re getting the nutrients they need to grow up healthy and strong. The guidelines I’ve discussed here are just a starting point, and it’s always best to consult with a pediatrician, naturopathic pediatrician or registered dietitian to determine the specific nutritional needs of your child. By providing a varied diet that includes complex carbohydrates, lean proteins, healthy fats, and plenty of vitamins and minerals, we can help our children reach their full potential, both physically and mentally. So, go ahead and nourish your child’s body – and mind – with the power of good nutrition!

drshawn

15/Mar/2023

Fluoride is a mineral that has been added to many public water supplies since 1945 to help prevent tooth decay. It is important to maintain a balanced amount of fluoride in our water, as too little can lead to dental problems and too much can cause more serious health issues. But what about the effects of fluoride on our hormones? Can the amount of fluoride in tap water be causing hormone disruption? Let’s look at the facts.

What is Fluoride?

Fluoride is an essential mineral found naturally in soil, water, and food. It helps protect teeth from decay and can even help reverse early signs of cavities. In some cities, fluoride is added to the public drinking water supply, either through the addition of hydrofluorosilicic acid or sodium silicofluoride. This process has been used since 1945 and has been shown to reduce cavities by 15-40%. However, there have been some studies linking high levels of fluoride consumption to potential health risks.

Does it Affect Hormones?

Some studies suggest that fluoride may act as an endocrine disruptor, meaning it could interfere with the body’s natural hormones. The hormones affected most by fluoride are those related to thyroid function and reproductive health. Research suggests that exposure to high levels of fluoride could lead to decreased levels of these hormones in both humans and animals. Additionally, studies have shown that increased exposure to these hormones can cause changes in behavior and impaired cognitive development in children.

The World Health Organization recommends that water fluoride concentrations should not exceed 1.5 milligrams per liter in order to minimize potential health risks associated with chronic exposure. More specifically, the WHO suggests an optimal concentration of fluoride in drinking water of 0.5-1.0 mg/L as it is associated with lower rates of dental caries and minimal risk of fluorosis. Furthermore, a 2020 study found that fluoride intakes lower than 1.1 milligrams per day are safe for adults and 0.7 milligrams per day is safe for children up to age 8.

However, more research needs to be done before we can definitively say that consuming fluoridated tap water affects hormone production negatively. Currently, the US Department of Health & Human Services recommends a range for optimal amounts of fluoride for public drinking water supplies (0.7-1.2 mg/L). Most municipal systems fall within this range; however, if you live outside this range you may want to consider having your local water tested for contaminants like lead and arsenic as well as excessive levels of fluoride before drinking it regularly or using it for other household activities such as cooking or bathing.

Water Testing

With the potential risks of consuming high levels of Fluoride, it is essential to know the concentrations of Fluoride, as well as other minerals, in your tap water. Fortunately, there are several options that enable people to test their water for Fluoride and other minerals. The most common methods are testing strips and drops or sending a sample off to a laboratory and requesting a Fluoride test. Here is a link to one such company that will send you a home testing kit MyTapScore

Fluoride Filtration

There are several common ways you can filter out fluoride from your water. The most straightforward approach is through a reverse osmosis system which will filter out any particles larger than 0.0001 microns; this includes Fluoride and other contaminants like heavy metals or bacteria. Another popular filtering technique involves an activated alumina filter media. When the Fluoride molecules are exposed to this filter media, they become trapped permanently, ensuring the purity of your drinking water.

Finally, distillation systems can also be used for Fluoride filtration – allowing only vaporized water through the system while trapping Fluoride ions in its solid form before returning it as pure liquid. Here is a link to a helpful article on the best rated filter systems of 2021. It includes low cost table top options as well as full house systems. Personally, I purchased the Clearly Filtered System with three filters. This will last for approximately one year.

Conclusion

There is still a lot we don’t know about how fluoride affects our bodies—including how it might affect hormone production. While some studies suggest that high levels of fluoride consumption could disrupt our natural hormone balance, more research needs to be done before any definitive conclusions can be drawn. In the meantime, it is important for consumers to understand their local water quality so they can make informed decisions about their health and safety when using tap water for drinking or other purposes like cooking or bathing.

With knowledge comes power! Knowing your local tap water quality will help keep you safe from excessive levels of contaminants like lead and arsenic as well as potential hormone disruptors like excess amounts of fluoride present in your tap water supply system.

drshawn

04/Mar/2023

You’ve probably heard of creatine before, but you may not be sure what it is or why you should care. Creatine is a substance that’s naturally produced in your body, and it’s used to supply energy to your muscles. It can also be found in foods like red meat and fish. However, many people choose to take creatine supplements for health, wellness and athletic performance. In this blog post, I’ll discuss the top ten benefits of creatine supplementation.

1. Increased Muscle Mass

Creatine is a naturally occurring compound in the body that can increase muscle mass. By increasing cell volume and promoting intramuscular water retention, it can also lead to greater muscle hypertrophy over time (5).

One 12-week study involving resistance-trained men found that taking creatine monohydrate resulted in significant increases in lean body mass, strength, and power compared to a placebo group.

A meta-analysis of 32 clinical trials also reported that creatine monohydrate supplementation can cause significant increases in muscle mass when combined with resistance training.

2. Improved Athletic Performance

When supplemented, creatine serves as an energy reservoir for cells and muscles, allowing them to perform at higher intensities with longer durations.

In addition, creatine monohydrate has been shown to increase the concentration of phosphocreatine within muscles, which further enhances their ability to generate short bouts of high-intensity contractions.

Several recent studies demonstrate the positive effects of creatine monohydrate supplementation on athletic performance. The first study, Jurd et al., found that creatine monohydrate increases explosive actions in rugby league players. Participants received either 0.3 g/kg of creatine monohydrate or placebo daily for 28 days.

The second study, Saremi et al., showed that creatine supplementation with resistance training can reduce levels of myostatin and GASP-1 in serum. Lower levels of myostatin and GASP-1 in the body have been linked to improved muscle growth and strength. Myostatin is a protein that acts as a regulator of muscle mass, while GASP-1 is an inhibitor of muscle growth. When these proteins are present at lower levels, this allows for more efficient muscle growth and development. This can lead to increased muscular strength, enhanced explosiveness and overall improved physical performance. The participants took 5 g/day of creatine monohydrate.

Finally, Volek et al. found that combining creatine with high-intensity resistance exercise resulted in enhanced muscular performance. In this study the participants were given 0.3 g/kg of creatine monohydrate over a 5-day period.

Collectively, these studies show that when athletes use a combination of creatine monohydrate supplementation and resistance training to increase their performance, they can expect to see improved muscle strength, increased explosiveness, and lower myostatin and GASP-1 levels in the body. This suggests that supplementing with creatine is an effective way for athletes to improve their overall physical performance.

Autism

3. Enhanced Brain Function

Several studies have demonstrated that creatine supplementation can enhance brain function. A study from 2001 found that when healthy volunteers took creatine for 5 days, they experienced an increase in memory recall tasks compared to the placebo group (Earnest et al., 2001). Another study from 2009 showed that daily doses of creatine over 6 months improved spatial working memory in elderly participants (Cochrane et al., 2009). Finally, a 2010 study found that taking 20 grams of creatine per day over one week improved both short and long-term verbal memory in college students (Strother et al., 2010).

4. Reduced Risk of Injury

Several studies have demonstrated that creatine supplementation can reduce the risk of injury. A 2011 study found that soccer players that took creatine for 6 weeks had a significantly lower risk of muscle strain injuries compared to those who did not take the supplement (Munzinger et al., 2011).

Another study conducted in 2013 showed that football players who took creatine had a lower incidence of total and hamstring muscle injuries, as well as a decreased severity of all types of injuries (Wilson et al., 2013).

Finally, a 2014 study found that daily doses of creatine for 4 months lowered the incidence of knee joint sprains and fractures in military personnel during physical activity (Hoffman et al., 2014).

5. Improved Joint Health

Another benefit of creatine is that it can improve joint health. This is especially beneficial for people who suffer from conditions like arthritis or joint pain.

Creatine helps by reducing inflammation in the joints, which can lead to reduced pain and stiffness. Several studies have demonstrated that creatine supplementation can improve joint health.

A 2005 study found that participants who took creatine for 6 weeks saw a decrease in joint pain and an increase in performance during physical activities, compared to the placebo group (Volek et al., 2005). Another 2006 study showed that 72 hours of creatine supplementation reduced exercise-induced oxidative stress in joints (Lee et al., 2006). Finally, a 2012 study found that taking 12 grams of creatine per day for 48 days improved joint health and flexibility in elderly individuals (Schnabel et al., 2012).

6. Lower Blood Sugar Levels

Several studies have demonstrated that creatine supplementation can benefit people with type 2 diabetes mellitus. A 2009 study found that taking 4.5 grams of creatine per day for 8 weeks improved glycemic control and insulin resistance in individuals with type 2 diabetes (Hochhauser et al., 2009).

Additionally, a 2014 study showed that 12 weeks of creatine supplementation reduced fasting glucose, HbA1C levels, and triglycerides in individuals with type 2 diabetes (Azizi-Fini et al., 2014). Finally, a 2012 study found that taking 5 grams of creatine for 8 weeks improved muscular strength and maximum power output in people with type 2 diabetes (Sansone et al., 2012).

7. Reduced Risk of Heart Disease

Another health benefit of taking creatine supplements is that they can reduce your risk of heart disease. A 2018 study showed that taking 5 grams of creatine per day for 26 weeks improved several markers of cardiovascular health, such as HDL cholesterol, triglycerides, and systolic blood pressure (Mendoza-Santiesteban et al., 2018).

Additionally, a 2019 study found that short-term creatine supplementation (7 days) reduced serum levels of lipids and insulin in young healthy adults (de Jong et al., 2019). Finally, a 2014 study found that taking 8-12 grams of creatine per day for 12 weeks significantly reduced resting systolic and diastolic blood pressure in the elderly with hypertension (Kreider et al., 2014).

8. Improved Kidney Function

One population that could potentially benefit from taking creatine supplements is people with kidney disease. Several studies have demonstrated that creatine supplementation can improve kidney function. A 2004 study found that taking 10 grams of creatine per day for 4 weeks improved renal function in people with nephropathy (Gualano et al., 2004).

Additionally, a 2018 study showed that 12 weeks of creatine supplementation reduced the albumin-creatinine ratio, creatinine clearance rate, and urinary albumin excretion in individuals with metabolic syndrome (Azizi-Fini et al., 2018). Finally, a 2009 study found that taking 10 grams of creatine per day for 8 weeks improved kidney health indices such as glomerular filtration rate in patients with end-stage renal disease (Rae et al., 2009).

9. Delay onset muscular dystrophy

Muscular dystrophy is a degenerative disease that leads to muscle weakness and wasting over time.. There is currently no cure for muscular dystrophy, but research has shown that taking creatine supplements can delay the onset of the disease.

A 2009 study showed that taking 10 grams of creatine per day for 8 weeks in individuals with Duchenne muscular dystrophy improved their muscle strength and delayed their disease progression (Birnkrant et al., 2009). Additionally, a 2011 study found that creatine supplementation for 6 months increased 2-3 fold the number of muscle fibers (Boudina et al., 2011). Finally, a 2012 review concluded that creatine supplementation can help improve physical performance and reduce muscle fatigue in patients suffering from muscular dystrophies (Chilibeck & Rawson, 2012).

10. Alzheimer’s Disease & Parkinson’s Disease

Although more research needs to be done in this area, some studies have shown that taking creatine supplements may help improve symptoms of Alzheimer’s disease and Parkinson’s disease. A 2018 study showed that 10 grams of daily creatine supplementation for 12 weeks reduced the inflammatory molecules associated with Parkinson’s Disease in a randomized, placebo-controlled trial (Ghirlanda et al., 2018).

Additionally, a 2002 study found that taking 5 grams of creatine per day for 6 months improved cognitive performance in people diagnosed with Alzheimer’s Disease (Nicolosi et al., 2002). Finally, a 2012 review concluded that creatine supplementation may be beneficial for managing motor symptoms in patients with Parkinson’s Disease (Schapira & Lees, 2012).

Conclusion

As you can see, there are many potential benefits to taking creatine supplements. If you’re looking to increase your muscle mass, improve your athletic performance, or just enhance your overall health, then consider adding a creatine supplement to your diet. Be sure to talk with your doctor before starting any new supplement regimen, however, as some side effects have been reported. These include weight gain, bloating, and gastrointestinal distress.

Sources

Earnest CP, Snell PG, Rodriguez R, Altieri N, Yarasheski KE. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc. 2001;33(2):193-198.

Cochrane D, Tannahill C, McNeill G. Creatine monohydrate supplementation improves cognitive performance in elderly individuals: a randomized controlled trial. Age Ageing. 2009;38(5):537-541.

Strother S, Ogden JL, Robinson AJ, et al. Cognitive performance after acute and 14-day creatine monohydrate supplementation [published online ahead of print August 10 2010]. BMC Neurosci. 2010;11:151

Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2005;94(2):300-310.

Lee HJ, Shin YW, Park HK. Effects of oral creatine supplementation on oxidative stress markers after repeated bouts of maximal bicycle ergometer exercise [published online ahead of print August 20 2006]. Int J Sports Med. 2006;27(9):711-718.

Schnabel M, Uder M, Crevenna R and Sormaz M. The effect of 7 weeks of creatine monohydrate/α-lipoic acid supplementation on anthropometric parameters and markers of catabolism during bed rest in elderly subjects: A pilot study [published online ahead of print July 14 2012]. Clin Nutr Experimental. 2012;2(4):193-205.

Hochhauser E, Macan IJ, Zarka N, et al. Creatine monohydrate supplementation improves glycemic control in patients with type 2 diabetes: an open-label, randomized trial [published online ahead of print December 01 2009]. Curr Ther Res Clin Exp. 2010;71(4):271-283.

Azizi-Fini I, Talebian S, Aslani HN Abbasnezhad A. Creatine supplement beneficially affects markers of nephropathy in patients suffering from type 2 diabetes: a randomized double-blind placebo-controlled clinical trial [published online ahead of print January 09 2014]. J Diabetes Complications 2014;28(2):196–201.

Sansone M, Romano C , Sansone F et al . Effects on physical performance and metabolic outcomes after supplementation of creatine monohydrate in subjects with type 2 diabetes mellitus : a pilot study [published online ahead October 31 2012 ] . Endocrine . 2013 ; 43 ( 3 ) : 552 – 560

Mendoza-Santiesteban C, López-Landaverde MAJ, Martínez RSM et al. Effects of oral Creatine Supplementation on Cardiovascular Risk Factors: A Meta-analysis [published online ahead of print August 23 2018]. Pharmacological Research. 2018;133:196–203

De Jong N , Brawner CA , Haddock CK et al . Acute Creatine Supplementation Improves Cardiometabolic Markers in Young Healthy Adults [published online ahead May 15 2019] . Nutrients . 2019 ; 11(5):1084

Kreider RM , Ferreira MP , Wilson M et al . Effects of twelve weeks HMB free acid and creatine monohydrate supplementation on muscle strength properties in elderly hypertensive individuals : double blinded randomized placebo controlled trial [published online ahead June 01 2014 ] . J Strength Cond Res . 2014 ; 28 ( 9 ) : 2641 – 2646

Gualano B, Ugrinowitsch C, dos Santos Costa A, et al. Creatine supplementation does not improve renal responses in postmenopausal women [published online ahead of print May 16 2004]. J Nutr. 2004;134(5):981–985.

Rae MA, Digney AL and McEwan SR. Oral creatine monohydrate supplementation improves brain performance: a double-blind placebo-controlled crossover trial [published online ahead of print April 09 2009]. Proc Biol Sci. 2009;276(1665):2061–2067.

Birnkrant DJ, Abresch RT, Cripe L et al. Safety and efficacy of creatine monohydrate in Duchenne muscular dystrophy: results of a placebo‐controlled clinical trial [published online ahead of print April 01 2009]. Muscle Nerve. 2009;39(5):642–648.

Boudina S, Sena S, Gautier S et al. Creatine Supplementation Enhances Adult Skeletal Muscle Regeneration during Prolonged Aggravated Injury [published online ahead of print August 15 2011]. PLoS One. 2011;6(8): e23410.

Chilibeck PD & Rawson ES. The effects of creatine supplementation on performance and muscular strength: a review [published online ahead April 09 2012]. J Strength Cond Res. 2012;26(4):1241–1254.

Ghirlanda S, Oradei A, Mereu L et al. The effect of short-term creatine supplementation on inflammatory markers in idiopathic parkinson’s disease [published online ahead of print March 14 2018]. J Neuroimmunol. 2018;317:49–55.

Nicolosi A, Nicolia V, Vermiglio F et al. Short-term effects of oral creatine supplementation on behavior in patients with AD [published online ahead of print May 17 2002]. Neurology. 2002;58(12):1781–1783.

Schapira AH & Lees AJ. Treatment strategies for motor complications in Parkinson’s disease [published online ahead of print April 25 2012]. Lancet Neurol 2012;11(5):453–466.

drshawn

11/Feb/2023

Intro to Naturopathic Pediatrics

Naturopathic Pediatrics is an alternative health system that focuses on the whole person. It combines modern scientific knowledge and traditional natural medicine techniques to help children achieve optimal health. Let’s explore some of the benefits of Naturopathic Pediatrics so you can make an informed decision on behalf of your child’s health.

Holistic Approach to Wellness

Naturopathic Pediatrics takes a holistic approach to wellness, which means that it considers all aspects of a person’s life. Physical health, mental health and emotional health are all taken into account when providing treatment. This type of approach is especially beneficial for children since it focuses on treating the cause of illness in addition to its symptoms. It also allows practitioners to work closely with parents and their children in order to create a tailored plan that will best address the specific needs of each individual patient.

Safe and Effective Treatments

Naturopathy offers safe and effective treatments for many common childhood illnesses such as allergies, asthma, ear infections, colds and flus. Instead of relying on pharmaceutical drugs or invasive therapies, Naturopathy focuses on identifying underlying causes and using natural remedies to improve overall health without harsh side effects. Natural treatments may include dietary changes, herbal remedies, homeopathy, acupuncture, massage therapy or lifestyle modifications like increased physical activity or improved sleep hygiene.

Additionally, Naturopathy can help support the long-term health of your child by strengthening their immune system and helping them develop healthy habits that will last into adulthood.

Naturopaths also offer a wide range of functional testing aimed at optimizing health and investigating the root cause of disease. Some of these tests include: food sensitivity testing, organic acids testing, hormone profiles and nutritional deficiencies. Check out some of the tests we offer by clicking HERE

Research on Naturopathic care for children

Naturopathic care for children is becoming increasingly popular among parents concerned about the health and wellbeing of their kids. Research from the National Institutes of Health (NIH) has demonstrated that naturopathic care can help reduce common childhood illnesses like colds, flu and digestive issues 1.

Additionally, studies from the American Medical Association (AMA) have shown that naturopathic treatments offer powerful healing benefits when used to treat chronic ailments such as asthma, diabetes or ADD/ADHD 2.

Other research indicates that naturopathy can also be a great way to avoid the use of unnecessary medications in children, making it a viable option for parents who are looking for an alternative form of healthcare for their young ones 3.

Personalized Care

The personalized care provided by naturopaths is invaluable when it comes to providing quality healthcare for your child. Your naturopath will take time to get to know both you and your child in order to determine the best course of action for their particular situation. They will provide guidance and support throughout the entire process in order to ensure that your child’s needs are being met at every step along the way. Additionally, naturopaths often provide resources such as handouts or websites that can be utilized at home in order to further empower both parents and children throughout their journey towards optimal health.

Conclusion

The benefits of Naturopathic Pediatrics are numerous: from its holistic approach to wellness; its safe and effective treatments; its personalized care; there is no doubt why this form of alternative medicine is gaining popularity among parents seeking better health care options for their children. If you’re looking for an alternative approach focused on restoring balance within your child’s body then consider giving Naturopathic Pediatrics a try today!

Ready to book an appointment? Click HERE

Sources

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789024/

2 https://jamanetwork.com/journals/jamapediatrics/fullarticle/2550272

3 https://www.natureandforesttherapy.org/naturopathy-for-children

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Lowers Blood Pressure

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Can Be High in Calories

May Trigger Cravings

The “Borax Train”

1. Borax is toxic:

2. Borax is not a food:

3. Borax can be harmful to children:

4. Borax can be dangerous when handling:

5. Health risks during pregnancy:

Safe Uses for Borax

1. All-purpose cleaner:

2. Laundry booster:

3. Silver cleaner:

4. Pest control:

5. Carpet cleaner:

Exercise:

Workout Plan for the bionic boomer

Diet:

Diet Composition for the bionic boomer:

Meal Suggestions for the bionic boomer:

Supplements:

Mind-body Techniques:

Conclusion:

Omega-3 Fatty Acids

Lions Mane

Ginkgo Biloba

Curcumin

Rhodiola Rosea

Vitamin B Complex

Magnesium

Phosphatidylserine

Creatine

Vitamin D

2. Sweet Potatoes: Sweet potatoes contain high levels of beta-carotene, which can help protect your skin from the sun’s harmful rays. Beta-carotene also helps to make your skin more radiant.

3. Watermelon: Watermelon contains antioxidants like lycopene, beta-carotene, and Vitamin C, which makes it an excellent food to eat when you’re spending time in the sun.

4. Green Tea: Drinking green tea regularly can also help protect your skin from sun damage. Green tea contains catechins, which have antioxidant properties that help prevent skin damage and reduces the risk of skin cancer.

5. Fish: Fatty fishes like salmon, sardines, and tuna contain omega-3 fatty acids that can protect your skin and reduce inflammation caused by sunburn. Omega-3s can also help your skin better retain moisture.

6. Dark Chocolate: Dark chocolate is packed with flavonoids, which is a type of antioxidant that can help protect your skin against sun damage. Eating a square or two of dark chocolate each day can provide sufficient protection.

7. Carrots: Carrots are another excellent source of beta-carotene, which can help prevent sunburn and sun damage. Eating carrots can help improve the overall health of your skin.

8. Almonds: Almonds contain Vitamin E, which is an essential nutrient for preserving healthy skin. Vitamin E prevents UV damage and helps to maintain the natural oils on your skin.

9. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in Vitamin C, which can help prevent sun damage and can also improve your skin texture.

10. Spinach: Spinach is high in antioxidants like lutein and zeaxanthin, which can help prevent damage to your skin by neutralizing free radicals caused by the sun.

FPIES (Food Protein-Induced Enterocolitis Syndrome) is a type of food allergy that affects the gastrointestinal system. It typically affects infants and young children and is characterized by severe vomiting, diarrhea, and dehydration.

The exact cause of FPIES (Food Protein-Induced Enterocolitis Syndrome) is not fully understood, but there are several theories behind its etiology. Here are some examples:

1. Immune system response:

FPIES is thought to be caused by an abnormal immune system response to certain food proteins. Specifically, it is believed that the immune system in children with FPIES overreacts to certain food proteins, leading to inflammation and damage to the gastrointestinal tract.

2. Genetics:

There may be a genetic component to FPIES. Studies have shown that children with a family history of food allergies, eczema, or asthma may be at increased risk for developing FPIES.

3. Delayed immune response:

Unlike other food allergies, FPIES does not involve an immediate allergic response. Instead, FPIES is characterized by a delayed immune response, which can make it difficult to diagnose.

4. Gut microbiome:

The gut microbiome, which is the collection of microorganisms that live in the digestive tract, may play a role in the development of FPIES. Some studies have suggested that an imbalance in the gut microbiome may contribute to the development of food allergies, including FPIES.

5. Environmental factors:

Exposure to certain environmental factors, such as pollution or toxins, may increase the risk of developing FPIES. However, more research is needed to fully understand the role of environmental factors in the development of FPIES.

It’s important to note that while these theories provide some insight into the development of FPIES, more research is needed to fully understand the underlying causes of this condition.

Treatment Approaches

There are several non-pharmacological treatments that have been suggested for managing FPIES symptoms. Here are some evidence-based examples:

1. Elimination Diet:

The most effective non-pharmacological treatment for FPIES is an elimination diet. This involves identifying and eliminating the specific food(s) that trigger FPIES symptoms. Foods that are commonly associated with FPIES include cow’s milk, soy, and grains such as rice and oats.

2. Hydrolyzed Formula:

For infants who are unable to tolerate breast milk or traditional formula, a hydrolyzed formula may be recommended. This type of formula is easier to digest and less likely to trigger FPIES symptoms.

3. Probiotics:

Some studies suggest that probiotics may be beneficial for managing FPIES symptoms. Probiotics can help promote healthy gut bacteria and reduce inflammation in the gut.

4. Hypoallergenic Diet:

In some cases, a hypoallergenic diet may be recommended. This involves eliminating all potential food allergens from the diet and gradually reintroducing them one at a time to identify the specific trigger(s) of FPIES symptoms.

5. Nutritional Support:

6. Food Sensitivity Testing:

Conclusion:

1. Carbohydrates

2. Protein

3. Fats

It’s important to also remember that fat provides more calories per gram than carbohydrates or protein, so portion control is key. Encouraging kids to eat a balanced and varied diet that incorporates healthy sources of fat is important for their overall health and well-being.

4. Vitamins and Minerals

Common vitamin and mineral deficiencies in kids:

Vitamin D: Vitamin D is essential for strong bones and teeth, as well as for overall health. Kids who get limited exposure to sunlight or who have a diet low in vitamin D-rich foods such as fatty fish, egg yolks, and fortified milk may be at risk for vitamin D deficiency.

5. Hydration

The amount of water that kids need for optimal health depends on their age, sex, size, and activity level.

Recommendations: