Natural Remedies

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The Most Powerful Weapon Against Rheumatoid Arthritis August 25, 2011

Filed under: diet,food,health,natural medicine,natural remedies,nutrition,preventative medicine,vegan,vegetarian — Dr. Cristina Cantu, ND @ 7:50 am
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There is something you can do to experience relief from your rheumatoid arthritis (RA) right now.  If you continue doing it, you can see results in as little as one week.  Yes, one week.  If you keep it up, some of your symptoms can even start to disappear in as little as 6 months.  And if you’re anything like a recent patient of mine and you follow absolutely everything I’m about to tell you, you may be blessed enough to call yourself “cured” one day.  Yes, really.

 

We’ve said it before and we’ll say it again: What you eat means everything to your health.  It determines how you look, feel, and how well you’ll live your life.  It also can determine how long you’ll live.  But who cares how long they’ll live if it means suffering and being in pain because of an incurable medical condition?

 

This is especially true with rheumatoid arthritis.  Diet has been proven to be one of the causes and cures of this debilitating disease. (http://www.ncbi.nlm.nih.gov/pubmed/16194694; http://www.ncbi.nlm.nih.gov/pubmed/12548439)  

 

Additionally, an interesting association has been recognized over and over in the research (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1005088/?tool=pubmed): individuals with RA seem to have guts that aren’t digesting as they should be and seem to have holes in them, impairing their nutritional status.  There also seem to be more bad gut bacteria guys than good, seriously weakening their immune systems and forcing their bodies to self preserve by attacking what’s killing it: itself.  Voila, you have an autoimmune disease, which is what RA is.

 

So, how does one even begin to take on something like this?  With some information and some diligence, that’s how.  Focus on the following principles:

 

Go Veggie

Research shows following a pesco-vegetarian diet offers significant benefits to those with RA.  Such a diet would include fruits, veggies, WHOLE grains, nuts, seeds, fiber, ginger and oily fish.  Why go veggie?  Animal sources of protein (except fish) contain large amounts of nitrogen and phosphorus and these things promote inflammation, which irritates RA symptoms.  Furthermore, a vegetarian diet is often higher in antioxidant content than other diets, and this offers some protection against RA.  The studies show that people with RA are consistently low in selenium. (http://www.ncbi.nlm.nih.gov/pubmed/4001893)  Zinc and Vitamin E are more recently being implicated as well in RA pathology.  In general, it has been observed that people with low antioxidant levels in their systems are at the highest risk for developing RA.

 

Pick Foods That Target Inflammation

Try to include ample servings of cherries, blueberries and blackberries.  Why?  Because they are high in flavonoid content, which has been shown to alleviate RA symptoms. (http://www.ncbi.nlm.nih.gov/pubmed/21432698)

 

Another powerful dietary weapon to include is turmeric.  Its anti-inflammatory properties are well documented and research shows it is effective for individuals with RA. (http://www.ncbi.nlm.nih.gov/pubmed/21717043; http://www.ncbi.nlm.nih.gov/pubmed/21369559) 

 

Lastly, fish is an important component of an anti-RA diet that cannot be ignored.  The consumption of cold water fish such as sardines, herring, mackerel and salmon results in reduced inflammation because they are so high in eicosapentaenoic acid (EPA). (http://www.ncbi.nlm.nih.gov/pubmed?term=Shapiro%20JA%2C%20Koepsell%20TD%2C%20Voigt%20LF%20et%20al.%20Diet%20and%20rheumatoid%20arthritis%20in%20women.%20A%20possible%20protective%20effect%20of%20fish%20consumption.%20Epidemiology%201996%3B%207%3A%20256–263)  There is also some research behind flaxseed oil being useful to boost EPA levels, but you would have to limit your omega-6 fatty acids to make this happen.  This would mean you would have to stay away from other vegetable oils.

 

Know The Triggers

Sometimes its more about what you don’t do than what you do that can mean the most.  RA would certainly fit that bill.  If you go vegetarian, you will have little trouble following the “no” list.  But you need to know why certain things are off limits:

 

  • Meat and dairy products: promotes inflammation.
  • Sugar: seriously impedes the immune system, which is the last thing an RA individual needs.
  • Wheat: promotes inflammation in the gut, whose integrity is not intact, as already discussed.  This means no processed foods, refined carbohydrates or fried foods.
  • Anything from the Nightshade (Solanum) family: proven to exacerbate the symptoms of RA.  This would include tomato, potato, eggplant, peppers and tobacco.

 

Pinpoint Specific Issues

Food allergies play a big part in the development of RA. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1004647/?tool=pubmed; http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805936/?tool=pubmed) We’re not talking about the anaphylactic kind (IgE), but the IgG kind, which slowly work in other parts of the body, silently causing havoc.  In general, its a good idea to stay away from anything mentioned above.  But the elimination of any allergenic food demonstrates significant beneficial effects in RA patients.  Typically a fast or elimination diet is started, then foods are slowly reintroduced back into the diet too see which ones produce symptoms.  Any food can be the culprit, but the top ones are wheat, corn and dairy.

 

Your Biggest Hurdle

If you can master this aspect of RA therapy, the rest is downhill from here.  Diet is probably the most powerful factor in natural therapeutic treatment of RA.

 

These changes can be made to your diet today and will probably save you money since meat will no longer be included in your diet.

 

I’ve seen these suggestions make dramatic improvements in individuals with RA.  Sometimes, it takes time for the improvements to be obvious to the patient.  It is for this reason that I recommend keeping a pain log or list of symptoms and rate them before and after the diet is initiated.  As the diet continues, I recommend updating the log weekly so that people can see the progress they are making.  This really helps people see even the little differences that are happening every day that amount to big differences when put together.

 

If this is the crux of natural treatment, what more can be done for RA?  In our next couple of posts we will discuss herbs, supplements and other naturopathic therapies that put the finishing touches on treating RA.

 

Top 8 Medical Myths Exposed: What You Should Know That Could Save Your Life August 3, 2011

Filed under: diet,exercise,fitness,food,health,healthy eating,medicine,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition,vegan,vegetarian — Dr. Cristina Cantu, ND @ 3:03 pm
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We’ve all heard it. “Advice” that gets passed down from generation to generation or from friend to friend about health, exercise or medicine. Ever stop to wonder if its true or where it came from? The world of medicine changes daily with research discovering new ways we can enhance our quality of life, increase its longevity or just plain save it. Here, we debunk some of the most common myths we hear and explain why.

 

Myth #1: I have a family history of diabetes, so its likely that I will develop diabetes.

“A family history of type 2 diabetes is one of the strongest risk factors for getting the disease but it only seems to matter in people living a Western lifestyle. Conversely, people who live in areas that have not become Westernized tend not to get type 2 diabetes, no matter how high their genetic risk.” (www.diabetes.org)

 

Getting diabetes seems to depend more on environmental factors. Almost entirely, in fact. So you can have diabetes on both sides of the family and not develop the disease if you maintain impeccable lifestyle habits. A clean diet, exercise, and some targeted vitamin therapy are very effective in warding off diabetes. This disease and its complications are preventable for about 95% of individuals “at risk” for developing diabetes.

 

There is also a notion that once an individual has diabetes, there is nothing you can do to change it or alleviate the symptoms. This is also medical folklore. Maintaining a balance between your dietary proteins and carbohydrates can stabilize blood sugars and has the potential to reverse many diabetic symptoms. This would be a lifelong mission for the diabetic motivated to get their diabetes under control and would require a great degree of discipline, commitment, and resolve but they would learn to master their diabetes in time.

 

Myth #2: There’s no nutritional difference between organic foods and non organic foods.

Completely and utterly false! Organic foods are grown without the use of pesticides, antibiotics and hormones, and in a way that is sustainable to the planet. Because of these meticulous practices, organic food is known to contain 50% more nutrients, minerals and vitamins than non-organic produce. “But does it really matter?”, you may think. Of course it does! Just think about it. You eat every day at least three times a day, constantly exposing yourself to whatever is in, or should I say on, your food. Pesticides alone have been linked with cancer, endocrine diseases, mental/emotional disturbances, and birth defects. Antibiotics and hormones have also been implicated in endocrine disturbances. Finding foods that haven’t been genetically modified, are free range, cage free, hormone free, and additive free is important to your overall health.

 

“But its so expensive to eat organic!”, you may claim. This depends on several things: the availability of fresh, organic produce in your area, the market size for healthy living, your family size and your priorities. If one stopped eating out at fast food restaurants and stopped purchasing junk foods, living an organic lifestyle could be very affordable. On the other hand if you have a large family and live in a community where organic foods aren’t in abundance but still want organic options, you would need to order food and have it shipped to you, allowing delivery costs to eat you alive. This is where discretion comes in.

 

Not all foods have to be eaten organic in order for you to live a healthy lifestyle. The Environmental Working Group puts out a list every year titled “The Dirty Dozen.” (http://www.foodnews.org/walletguide.php) On this list are the top 12 dirtiest foods that you should buy organic because of the amount of pesticide used to “clean” them. There is also a list of what you can buy non-organic. This is nice because you can focus on buying these 12 foods organic, keeping your family safe on a reasonable budget.

 

Myth #3: I’m already thin, so I don’t need to exercise.

Wrong! Cardiovascular (CV) disease knows no shape, size, gender, or race. If you have a diet high in fat, salt and cholesterol you are already placing yourself at risk for the nation’s leading killer. Add physical inactivity, stress and/or age to that list and your risk of developing CV disease becomes exponential, even if you remain horizontally blessed. CV disease is caused by atherosclerosis, which is a build up of fatty plaques in your arteries. These plaques make the arteries thick and stiff, restricting blood flow to important organs.

 

Regular exercise strengthens the heart, improves ALL of its various functions, improves blood flow, reduces blood pressure, improves muscle chemistry (your heart is a muscle), decreases fat tissue (say good bye to fatty plaques) and that is just to start! Now if only we could find something to help you to lose weight, improve your digestion, help you sleep better, enhance your immune system, enrich your sex life, boost your energy levels and add a few years to your life all at the same time . . . oh that’s right, exercise does that, too! At least 45 minutes of moderate exercise most days of the week is the recommended amount. Moderate meaning at the very least power walking. Please start doing this. If not for you, for your family. You really do want to be around to walk your daughter down the aisle or watch your grandson hit his first home run.

 

Myth #4: You have to eat meat in order to meet your requirements for iron.

Not by a long shot. While the iron found in animal sources (heme iron) is more readily available for absorption, the iron found in vegetable sources (non heme iron) is plentiful and much can be done to enhance its absorption into the body. Some good sources of iron from non-meat foods include blackstrap molasses, pumpkin seeds, cooked beans and lentils, leafy greens, artichokes and egg yolks. Throw in your occasional baked potato with the skin, almonds, hummus (love the chickpea), and dried fruit (prunes and raisins) and you’ll have no problem boosting your iron levels. There are also iron fortified cereals, breads and pastas but these are processed and so are less than desirable (unless they are whole grain). Tip: Iron from raw food is absorbed better than from cooked food. Also, Vitamin C is known to enhance iron absorption so be sure to have plenty of citrus or tomatoes around.

 

Myth #5: You have to drink milk in order to meet your requirements for calcium.

Once again, a myth resulted from good marketing on behalf of the people who brought you the food pyramid (who, by the by, are financially invested in the meat and dairy industries . . . put it together). Here are some alternative sources of calcium: salmon, tofu, sardines, dried apricots and figs, almonds, sesame seeds, white beans, broccoli and brussel sprouts. Don’t forget your leafy greens: rhubarb, collards, bok choy, spinach and kale. Tip: Vitamin D will help your body absorb calcium. Find a good supplement (5000-6000 IU/day) or just play out in the sun for a half hour or so depending on your skin color.

 

Myth #6: Everyone should get the flu vaccine to protect themselves from the flu.

At last, my favorite. Every flu season you hear the terror of the newest, biggest, baddest super flu bug that has been discovered and how you need to protect yourself and your loved ones from it. Excellent marketing technique because after all there’s nothing like striking fear into the hearts of people in order to get them to cooperate, eh? But before you stand in line at Walgreens to get your discounted flu shots (there’s a reason they’re so cheap) consider the information that doesn’t get as much press:

 

“Every year, laboratory tests conducted across Canada and compiled by Health Canada’s FluWatch, consistently show that the majority of cases of influenza like illnesses (ILI) involve pathogens other than the influenza virus. In other words, the influenza virus is NOT the cause of most of the flu like illnesses commonly occurring during flu season. FluWatch reports that between August 2004 and March 2005, a total of 68,849 laboratory tests for influenza were reported of which 10,319 tested positive for influenza. That is, only 14.9% of the specimens tested showed evidence of influenza viruses. The remainder of these laboratory tested cases of “influenza-like-illnesses” (85.1%), involved other pathogens against which influenza vaccines offer NO protection whatsoever. The majority of “influenza-like-illnesses” are NOT caused by influenza viruses and are impervious to flu vaccines.” (Vaccination Risk Awareness Network, VRAN)

 

“A Cochrane Collaboration* analysis of worldwide influenza vaccine studies concluded that too few clinical trials have been conducted to prove vaccine safety and current evidence indicates that use of inactivated influenza vaccine has only a modest or no effect on preventing influenza in the children and the elderly.” (VRAN)

 

Or my personal favorite to balk at: “Tamiflu (antiviral drug most prescribed for the flu) has not been proven to have a positive impact on the potential consequences (such as hospitalizations, mortality, or economic impact) of seasonal, avian, or pandemic influenza. The clinical trials . . . failed to demonstrate any significant difference in rates of hospitalization, complications, or mortality in patients receiving either Tamiflu or placebo.” {U.S. Food and Drug Administration (FDA), and the UK’s National Institute for Health and Clinical Excellence (NICE)}

 

So, why is the flu vaccine so widely recommended? Hard to say. Is it not radical to make such generalizations about what would be best for all people when the proof isn’t exactly in the pudding? Would we not benefit more from an individualized approach to health which considers all aspects of our unique health picture before recommending a course of action? Especially when there are many alternative methods of boosting immunity that are very effective in battling the flu? I am not suggesting the vaccine is totally useless and doesn’t work, nor am I advocating that all vaccines in all situations are bad. I am merely providing information to the public so they have an informed consent and can, therefore, adequately participate in their health care decisions. And because no one else seems to want to say it, I must: is getting frequent vaccinations for any or all viruses free of consequences? Something to consider. Be informed, be aware, choose for yourself.

 

** The Cochrane Collaboration (http://www.cochrane.org), maintains the Cochrane Library and is the world’s leading producer of systematic reviews of scientific information about health care. Cochrane reviews are considered the gold standard for determining the effectiveness of health care interventions.

 

Not Sure If The Flu Vaccine Is For You? Know The Facts Before You Decide.

-http://www.medicalnewstoday.com/releases/55507.php 

-http://vran.org/about-vaccines/specific-vaccines/influenza-vaccine-flu-shot/effectiveness-of-flu-shots-wildly-overestimated/

-http://minnesota.publicradio.org/display/web/2010/04/27/flu-vaccine-not-effective-in-elderly/

-http://www.theatlantic.com/magazine/archive/2009/12/the-truth-about-tamiflu/7801/

 

Myth #7: Chronic diseases are not affected by changes in diet.

This is probably the saddest myth I hear from almost every patient. Not only is this statement erroneous, it is downright dangerous to believe. Numerous times have I seen the symptoms of arthritis, eczema, depression, anxiety, ADHD, allergies, hormone imbalances, and certain cancers alleviated and even cured by changes in the patient’s diet. Some suffer needlessly and if they only knew a little more about what they could do, or specifically what not to do, they could see great changes in their health for the better. For example, rheumatoid arthritis (RA) symptoms are immensely aggravated by sugar and refined white flour. Removing these two things alone can account for a 30-45% improvement in the symptoms of RA.

 

There is an excellent book titled The China Study by T. Colin Campbell that everyone should read. It is the most comprehensive study of nutrition, diet and its implications ever conducted. In it, Campbell asserts that animal-based foods are responsible for high rates of heart disease, diabetes, cancer, obesity, Alzheimer’s, osteoporosis, and the effects of aging. His research is tremendous and his conclusions are eye opening. I highly recommend it for anyone battling a long term illness.

 

Myth #8: Cholesterol is bad for you.

This mantra may be the result of the diet industry touting scare tactics to inspire business. This is absolutely false. Cholesterol is necessary to build cells and make hormones that are vital to our bodies’ processes. In fact, our brains are lined with cholesterol for protection and need it in order to function properly. And you may know that there is such as thing as good cholesterol (HDL) and bad cholesterol (LDL). Saturated fats, which raise your bad cholesterol levels and send cholesterol to your arteries (making you more at risk for all kinds of cardiovascular incidents), should be used in very low to moderate quantities. You can find saturated fats in meat, cheese, cream, butter and processed foods. Unsaturated fats such as nuts, seeds and fish raise your good cholesterol and send cholesterol away from your arteries. Exercise enhances the process of cholesterol transportation away from the arteries, which is why it decreases your risk for cardiovascular incidents and why you should be doing it.


 

Can You Raise A Child Vegan? How To Do It The Right Way July 29, 2011

Filed under: diet,food,health,healthy diets for kids,healthy eating,kids health,medicine,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition,vegan,vegetarian — Dr. Cristina Cantu, ND @ 4:04 am
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So, you’re a vegan. You feel better than ever. You are more sharp mentally, your clothes fit better and say, when was the last time you caught a cold? It seems that a vegan diet is one of the best ways to optimize your health both short and long term. (Wonder why? That’s a topic covered in another post!)
 
But, you are an adult. Your goal is to prevent degenerative and serious diseases and enhance your well being. What about a child, though? Could a vegan diet provide everything a growing child needs during his or her most critical stages? Absolutely . . . if you do it the right way.
 
~Know Their Priorities: Healthy Growth and Development
When feeding a child any diet, their growth and development is a top priority. Children need more fat, protein, vitamins and minerals per pound than adults. Understanding how to create a nutritious plan that really works will not only nurture children when they are most vulnerable, it will set the foundation for good food and life choices later down the road.
 
The recipe is simple and consists of only a few elements: Breastfeeding, Vitamin D, Vitamin B12, adequate calories, and nutrient dense solids when appropriate.
 
~Breastfeeding: The Most Important Thing You Will Ever Do For Them
There is a reason breast milk is called “liquid gold.” Breast milk is exquisitely designed to meet the needs of the human infant and nothing comes close to it. Its nutritional makeup is a unique, individualized, complex combination of fats, vitamins and minerals that provide everything a baby needs for the first 6 months of life. Its benefits don’t stop there, though. Breastfed babies will enjoy a reduced risk of allergies and childhood cancer, a decrease in the incidence of respiratory and gastrointestinal illnesses, higher IQ’s and incredible immune protection. The most expensive formulas on the market couldn’t hope to promise that! It is also incredibly economical and convenient. Breast milk is always at the perfect temperature, your baby never has to wait for it and its FREE! No bottles, extra bags or stoves required.
 
You’ll want to breastfeed for at least one year to give your wee one a good head start, but two years is really preferable. Even longer is fantastic! The longer you can bestow this kind of nourishment upon your child, the more they will continue to enjoy its advantages. And don’t forget about the bond you’ll create between you and your baby. It’s an irreplaceable connection that will have happy side effects for the rest of his/her life. (Wonder what they are? You guessed it . . . its in another post!) [Don't worry, you won't have a child attached to your breast forever! Natural weaning happens between the ages of 2-4 years of age.]
 
~Vitamin D: D3 Form is Best
Vitamin D is low in almost everybody nowadays. As a doctor, I’ve actually never seen a normal level in any of my patients. Pretty scary statistics since research is starting to uncover that its important for just about everything. Vitamin D is a nutrient and hormone that the body synthesizes from sunlight, mostly. Not only does it help the body absorb calcium to build strong bones and prevent rickets (our focus for the children), high levels of it are associated with a decreased incidence of cancer. Increasing both exposure to sunlight and vitamin D intake will boost levels in the blood. A pinch of common sense is needed here.
 
Obviously, it is not good for babies and small children to go out in the blazing sun without the proper clothing and sunscreen protection for long periods of time. 15 minutes of sunshine on the face and arms on most days should be enough for most fair skinned children. For those with darker skin, a longer amount of time would be needed, such as 20-25 minutes. But this makes some parents uncomfortable and rightly so if you live in places where the sun is scorching. If you do, there’s an easy way around this. A liquid supplement of Vitamin D3 is available from many different companies now. Its cheap, easy to administer and is becoming more and more necessary since we are spending more of our time indoors and very little foods have Vitamin D in amounts necessary to raise our levels to adequate amounts. 400 IU every day should do the trick. Double that if you live in a northern climate. (Notice that D3 was mentioned, also known as cholecalciferol. This is an animal source of Vitamin D, however, this is the form that the body actually makes and is most useful. There is a plant source of Vitamin D, Vitamin D2, which doesn’t metabolize as easily and doesn’t play the same role in the body. It is acceptable for vegans to use the D3 form of Vitamin D because of the protection that it offers, that its counterpart does not, and because its use does not constitute the bulk of one’s diet or lifestyle.)
 
~Make Sure They Get Enough: Kids Need More Than You Think
A lack of calories is probably the most common scenario seen in reasons why a vegan child is undernourished. These tend to make news stories and embellish how harmful such a diet can be and how its not a good idea to stray away from the mainstream way of doing things. If ANY diet is poorly planned, vegan or not, the growth and development of children will be compromised. That includes those diets where McDonald’s happy meals are a staple and eating out of packages and cans are regular occurrences. As your child begins to eat more solid foods, make sure that the foods that he/she is eating are providing the fat, nutrients and energy necessary for optimal nourishment, especially when they first start to wean as this is when they are most vulnerable, nutritionally. Remember to serve regular meals as well as snacks since infants have little stomachs.
 
~Vitamin B12: Don’t Forget About This One!
Vitamin B12 deficiency is something most vegans have to work to avoid because of the nature of the diet, and children are no different. It is possible to get adequate B12 from a mother’s breast milk, but supplementation must be used if the mother’s intake is not high enough to support both hers’ and the babies’ needs. A deficiency could result in nerve damage, weakness, brain damage and muscle wasting. At least 0.3 mcg per day is recommended until the age of 2. Don’t rely on food sources for B12. Levels of this vitamin present in food can vary widely depending on conditions that were present when the food was grown, harvested, etc. Supplements are reliably consistent and won’t vary as to what’s on the label. It’s best not to take chances.
 
~Important Firsts: Choose Nutrient Dense Solids
When to introduce solid food to a baby is such a controversy today. The general recommendation is at 6 months of age, but many parents are leaning more towards a baby-led weaning approach when it comes to food introduction. Such parents claim its easier to follow their babies’ cues about when they are ready for food since they are the ones who know themselves best. They also report that meal time doesn’t turn into some kind of power struggle or hated chore. How are you to know if your little one is ready? Signs like interest in what is on your plate and ability to swallow without choking or spitting food all out are good starters. Typically, they start to show an interest around 9 months, but when you choose to introduce food to your little one is up to you.
 
As far as what to introduce, there are really no strict rules as to what to introduce first. Pureed veggies and fruits are nutritious firsts. Picking good food sources of iron is a good idea since iron deficiency is the most common nutrient deficiency in infants. (Iron supplement can be used if commercial iron fortified cereal is not desired: 1 mg/kg [2.2 lbs] body weight per day to a max of 10 mg/day until 1 year old.) Remember to have fun with food! After all, this will be the only time they get to wear it all over themselves and actually look cute doing it!
 
~Other Thoughts: Essential Extras
A common mistake in a toddler vegan diet is too much bulk and not enough fat. Some high fat foods include avocado, tofu, nut butters, soymilk or other nut milks.
 
Also keep in mind that zinc absorption is lower from plant sources and that its deficiency can result in growth failure. The best way to avoid this is to keep breastfeeding (breast milk is high in zinc!). Legumes, whole grains, nuts, seeds and butters are also excellent sources of zinc when baby is ready for them.
 
Ensure that protein is abundant in the diet: 1.1-1.6 g/kg body weight is the recommended amount for children, a little higher than the usual recommendation because it takes into account the reduced digestibility of plant protein.
 
Last, but not least, don’t forget about omega 3 fatty acids. These are generally scarce in the vegan diet and are extremely beneficial, especially to babies. They are important for brain health and development and cognitive development. At least 1.1-2 grams/day is recommended. This can be accomplished in 1 tsp flaxseed oil or 3 Tbsp walnuts.
 
~What’s The Point Anyway?
Ultimately, we want our children to reach their fullest potential in all aspects of their lives: physically, mentally, emotionally and spiritually. A well planned diet that allows children to develop and grow will not only make this possible, it will shape their views on how to appreciate food and its powerful impact on their lives. This can and will affect choices they make later on in other areas of their lives for the better! It is our duty to ensure they get a good start so that their life compass will point in a healthy direction.

 

 

Top 10 Superfoods List: Foods That Will Change Your Life July 26, 2011

Filed under: diet,food,health,healthy eating,herbs,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 2:40 pm
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What you feed your body three times a day, 365 days a year can be the most powerful determinant of how you’ll look and feel, and even how long and well you’ll live. The good news? You have complete control over this. Want to look and feel younger, have more energy, and lower your risk for cancer and heart disease? 


No? You enjoy looking older than you really are, you are quite satisfied with parking it on the couch every night because you’re exhausted from filing paperwork (Seriously? Why?), and you’ll roll the dice with all that other stuff? If this sounds like you, stop reading this now and start an active prayer practice. Because you’ll need it, friend.


Otherwise, read on to discover common, everyday foods that have the potential to radically transform your life for the better….if you let them. 


Avocadoes

Also known as Nature’s Butter! This powerful fruit contains monounsaturated fats, polyunsaturated fats and beta-sitosterol….translation?  Super good for your heart and a cholesterol buster to boot. They also have vitamin E, potassium and fiber making their punch extra powerful against high blood pressure and strokes. The avocado doesn’t stop there, though. It is also rich in lutein, a powerful antioxidant that protects the eyes from age related macular degeneration and cataracts. An avocado a day really could keep the doctor away.  Tip: Sprinkle lemon/lime on unused half to preserve.


Pomegranates

Unless you live under a rock, you’ve noticed the buzz around this fruit lately. Naturally high in polyphenols, this fruit has been shown to help fight free radical damage, which affects the process of aging and cancer production. That’s right….protect yourself against cancer, and look good doing it.  Pass the Pom! 


Broccoli

The heavyweight contender in the fight against cancer. Not only does it destroy cancer producing compounds in your body, it cleans up its own mess that it may have made during the battle. (Think about it…just what exactly happens to the bad stuff all these good foods are supposed to destroy?) Steam it, stir fry it or bake it. However you get it in your diet, get it in today.

  

Blueberries

The ultimate warrior against oxidative stress, which we’ve already learned makes you look and feel older inside and out. Research has shown that ½ cup of blueberries has been shown to reverse declining memory and poor coordination, while increasing feelings of well-being. It does this by increasing the brain’s ability to maintain dopamine levels, which decline as you age. If that isn’t enough for you, they’ve recently been discovered to halt the growth of breast cancer cells. Cool, huh? 


Flaxseeds

A great plant source of omega-3 fatty acids, which have been shown to help lower the incidence of heart disease, strokes and various mental/emotional concerns. Its also been shown to lower cholesterol, inhibit breast tumor growth, and improve gastrointestinal regularity. A couple of spoonfuls of this twice a day will go a long way. Grind it first, though. Otherwise, all this goodness just passes you by….literally.  Tip: Remember to refrigerate these.

 

Garlic

Garlic has been proven to fight cancer, lower cholesterol and blood pressure, fight viral, fungal and bacterial infections and improve your overall immunity. Throw it in your stir fry or eat it raw! A clove a day (raw and crushed) during flu season is a time honored practice utilized by many looking to protect themselves and their families from the flu bug. There’s just nothing wrong with this food at all. Stay away from it on a first date, though. She might not find your flu fighting ways sexy enough to withstand. 

 

Ginger

Recent studies have proven that ginger is just as effective as aspirin at preventing blood clotting, making it useful against heart disease and heart attacks. It also lowers LDL (bad) cholesterol, decreases triglyceride levels and reduces atherosclerosis. Need more?  It has powerful antioxidants that have been shown to significantly slow the growth of tumors. Extra bonus: It tastes good, too! 


Salmon

Ahh, my favorite sea creature. Eating a diet high in omega-3 fatty acids (high in salmon) is not only heart healthy, it may also reduce the symptoms of some autoimmune diseases like rheumatoid arthritis and asthma. It also raises docosahexaenoic acid (DHA) levels in the brain, which have been demonstrated to be low in those suffering from Alzheimer’s disease. Make sure you buy this wild caught from the Alaskan Ocean, though.  Otherwise, the benefit might not outweigh the risk of eating a mercury laden fish. (Environmental toxicity: That’s a topic for another post!) 

  

Green and black tea

Sisters from the same plant, these teas both have powerful antioxidants that may inhibit lung, breast and digestive cancers. They also prevent heart disease, reduce diabetes and obesity, and protect the body from aging. Drink my way to youth, you say? Well, if you drink it, it also protects you from osteoporosis and tooth decay. If I can keep limber and all my teeth until I’m called from this Earth, that sounds like youth to me. I’d bathe in it if it weren’t so expensive. I’ll have to settle for cooking with it (yes, sprinkle leaves on meat and boil rice in it) and drinking it.  


Pumpkin

While you may be more familiar with it in pie form or carving it with the kids, it has many more benefits that go further than holiday fun. They are rich in beta carotenes, which everyone knows are beneficial for your ocular health. (Good bye, expensive Lasik surgery) But you might not know about alpha carotenes (pumpkins are the best and most plentiful source for this), which have been discovered to be more powerful than its beta counterpart in fighting cancer. They are also full of vitamin C, potassium and zinc. Buy some to carve with the kids, but save the insides and roast or boil them. Then, add them to soups or salads for a naturally sweet flavor. Roast the seeds, too and sprinkle in your stir fry or veggie dish. Okay, okay use in your pumpkin pie too….but only one slice.

 

How To Keep Your Kids Healthy July 22, 2011

Filed under: diet,exercise,fitness,food,health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 7:17 am
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All parents want the best for their children.  We want them to grow and develop into strong, compassionate, confident, little geniuses who form meaningful relationships with others and make wise choices.  But did you know that, as parents, you have the most influential role in making these things possible for your children?  Aside from setting a good example for them, it is also your job to feed them what their growing bodies need.  During childhood and adolescence, food has a profound impact on growth, development and health.  What you pack in your child’s lunchbox and put on their dinner plate is one of the most important decisions you will ever make. 

 

Americans spend a significant amount of their income (60% or more) on processed food items, whether that be dining in or out. This is scary seeing as our nation is the world’s leader for epidemic levels of obesity and diabetes in children. Scarier still are the mental/behavioral problems that seem pervasive in our society such as ADD, ADHD and learning disorders. As if that isn’t challenging enough, the drugs used to treat these problems have a laundry list of side effects that leave many a parent wondering if the medicine is worth taking. There is no question that the decisions we make about what we eat on a daily basis have a profound impact on our families’ well being not just physically, but mentally and emotionally as well.

 

Feeding your children antioxidant rich foods full of important vitamins and minerals is the best defense you can give them to protect them from whatever may be floating around at school since they are more exposed to flu bugs and germs in that setting. Plus, eating these types of foods has the added benefit of being brain food, helping children to have a sharper focus, a longer attention span, and an increased ability to learn and retain information.

 

So what sorts of foods are we talking about? Fruits and vegetables, of course. Nutrients like vitamins A, D, E, and C, docosahexaenoic acid (DHA, an omega-3 essential fatty acid found in coldwater fish like salmon and tuna), and zinc are particularly beneficial to boosting immunity. You are safe with pretty much any vegetable choice, and fruits make great snack alternatives to any sugary, processed choice. It’s a good idea to buy fresh foods and eat them in as close to their natural state as possible. Need ideas? Here is a short list of some great options:

 

Veggies                                         

~Dark, leafy greens (romaine lettuce, chard, kale, arugula)

~Carrots

~Artichokes

~Broccoli

~Mushrooms (shiitake, portabella)

~Sweet potato

~Squash

~Pumpkin

~Peas

~Onions

 

Fruits (Afterschool snack alternatives)

~Oranges

~Apples

~Avocadoes

~Kiwi

~Watermelon/melon

~Grapes

~Pineapples

~Mangoes

~Cherries

~Pomegranates

~Plums

~Peaches

~Pears

~Berries (straw, black, blue, logan, goji)

**Some good delivery methods are smoothies and fruit cups. You can also blend a few together, pour the mix into ice cube trays, freeze them and voila, you have mini popsicles.

 

Other Great Foods

~Nuts (walnuts, pecans, almonds)

~Seeds (pumpkin, flax)

~Beans (chickpeas, lentils, black, pinto)

~Whole Grains (quinoa, brown rice, stone ground oats)

 

“Well that’s all nice and fine,” you say, “But its way too late for my kids, they’re already used to the bad stuff!” If this sounds like your particular dilemma, you need to get creative. KidApprovedMeals.com and DineWithoutWhine.com are two great resources for menu ideas and delivery methods for families with kids. When you join these places, you even get to talk to other families about what works for them.

 

Another great resource is www.DeceptivelyDelicious.com. Author Jessica Seinfeld relates her obstacles to getting her kids to eat healthy and shares her recipes for sneaking veggies into foods without her kids even knowing. This book is a must have if you know your kids are going to give you some resistance.

 

Can’t rip yourself away from packaged snacks? Fortunately, there is an acceptable option. Dr. William Sears (renowned California based pediatrician), markets his own line of healthy kids snacks called Lunchbox Essentials. They are convenient, sized just right and are organic. 

 

While food may lay the foundation for a solid immunity, there are many other things you can do to keep your kids immune systems in tip top shape:

 

  • Avoid sugar. Sugar decreases the immune system’s ability to respond properly and decreases white blood cell production (cells responsible for eating bacteria and fighting off dangerous germs) by 50%.
  • Give them probiotics. Probiotics replenish the good bacteria in the gut, which are responsible for fighting off bugs they may come into contact with.
  • Exercise! 30-45 minutes a day. How do kids exercise? Let them play! Run around the yard or swim in the pool just for fun! This is a great immune booster.
  • Wash hands! Very simple way to stop the spread of germs. Hand sanitizer and wipes are also helpful when you don’t have the opportunity to wash hands.
  • Give them Vitamin C. 2000-3000 mg/day during flu season to fight off bad bugs.
  • Vitamin D. Give them 4000-5000 IU/day to strengthen immunity or just have them go out in the sun for a half hour.
  • Drink water! Shoot for half your body weight in ounces. For example, a 100 pound person would drink 50 ounces. Research shows that if you are dehydrated, your immunity decreases making it harder for your body to fight off viruses.
  • Give them Oscillococcinum. This is a homeopathic remedy available at your local grocery/natural food store that will help them recover from any flu quicker should they get sick.

 

Living this kind if lifestyle will do wonders for your family’s health and well being. And you will teach your children how to make good decisions on their own about what’s best for them. Now what can be better than that?

 

How To Cure Your Depression (Series, Part 5) July 20, 2011

Filed under: health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 8:05 am
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Depression is a condition that is becoming all too common nowadays.  However, unpleasant side effects of conventional pharmaceuticals and a generalized demand from the public for more natural ways to address their health concerns, has many turning towards naturopathic medicine to either complement their current therapeutic approach or just replace it entirely. 

 

Lifestyle changes are huge and instrumental in helping people beat depression, as we’ve already discussed.  Food is often a central issue in one’s life, making it a strong force against most imbalances that exist.  And supplements and herbs are effective ways to help speed recovery along.

 

The secret weapon most people don’t know about, though, is hydrotherapy.  It is the application of water, usually externally, to address disease and maintain health.  A simple,  inexpensive but profoundly powerful practice, hydrotherapy improves: blood circulation, immune system cell circulation and hormone production (particularly endorphins, which are released when we are happy or satisfied).  It also assists with waste removal and supplies oxygen and nutrients to injured tissues.  What does this mean for you?  More energy, stronger immunity and an overall improved sense of well being, report many clients. 

 

There are many different types of hydrotherapeutic applications that can be indicated in depression such as a constitutional approach, cold mitten friction, wet sheet pack, or even a fomentation.  These applications are only effective if they are administered by a qualified, experienced, naturopathic hydrotherapist.  

 

There is another application that is quite simple, though, and can be done at home by most people. (In fact, some naturopaths send their clients home with this as homework!) It’s called a neutral bath.  Here’s what you’ll need: a full size bathtub, towels, bath thermometer, and a sheet.  Here’s what you do:

 

  1. Make sure room is dimly lit, quiet and comfortable.  You don’t want to be cold.
  2. Fill tub with water that is approximately 92-97°F: this is neutral temperature and it is very important that the water is not above this degree. 
  3. Disrobe and immerse entire body, except head, in water.  Make sure you have a rolled towel behind your head for support. 
  4. Monitor bath thermometer to ensure bath water stays neutral.  You will have to adjust accordingly periodically to keep it that way by added more neutral water. 
  5. Enjoy!  You shouldn’t feel either warm or cold, but comfortable.  You can cover the whole tub with a sheet if you wish to make sure that you are extra comfortable, but this step is not necessary.  Just make sure all your parts are immersed.          
  6. ½ hour-1 hour is sufficient.  At the end of which, get out of tub and dry quickly but gently (no friction rubs here, its not supposed to be stimulating).
  7. Rest for a ½ hour before doing anything else.  

 

The neutral bath is of great value to those with depression and many swear by them.  It can be done 4-5 times per week.  For those with major heart problems or chronic skin conditions like eczema, the neutral bath is not a good idea. (Boyle W, Saine A. Lectures in Naturopathic Hydrotherapy. Sandy, OR: Eclectic Medical Publications; 1988: 97, 127, 131, 144, 154, 180.)  

 

There is some research that shows brief, cold showers are beneficial to those with depression, as well.  In this study, the shower started at a warm temperature comfortable for the patient, which slowly cooled over a 5-minute period down to 68°F, which was then sustained for 2 to 3 minutes.  This was performed 1-2 times per day and was indicated for several weeks to months to see a significant benefit. (Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001.)

 

A comprehensive healing plan of the discussed approaches to address depression naturally is usually what the naturopathic doctor orders because there is power in their synergy.  The idea is to make sure you have all your bases covered and balanced: nutritional, physical, emotional, mental and spiritual.  With this approach in mind, one creates an optimal chance at restoring their health.   

 

How To Cure Your Depression (Series, Part 4)

Filed under: health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 7:56 am
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Ah, herbal medicine.  Herbs smell great, they’re pretty to look at and can be surprisingly effective as psychotherapeutic agents.  In fact, in some countries, they prescribe these first and resort to pharmaceuticals as a last resort!  Now that sounds like my kind of place!  As usual, we will be focusing on the ones that have the best reputations. 

 

     -St. John’s Wort: Why?  It seems to work pretty effectively for those with mild to moderate depression. (http://www.psychosomaticmedicine.org/content/61/5/712.long; http://www.bmj.com/content/313/7052/253.abstractijkey=c26c31d134ef1dffd057a32525e360a14c5f00f2&keytype2=tf_ipsecsha; http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1538611/?tool=pubmed; http://www.liebertonline.com/doi/pdf/10.1089/acm.2009.0066)  It’s an oldie but a goodie.  We don’t understand how it works but recognize that it can work.  It interacts with a lot of medications like birth control and other antidepressants so do your homework before trying it out.

 

     -Rhodiola: This is such a nice herb.  It’s a powerful adaptogen, which increases the body’s resistance to stress, trauma and fatigue. (Cool, huh?) Its use in depression has shown some promise due to its fortifying effects on the body. (Effects of Rhodiola rosea L. extract on behavioural and physiological alterations induced by chronic mild stress in female rats. J Psychopharmacol March 2009 23: 130-142, first published on May 30, 2008.)    

 

     -Ginseng: Another adaptogen (meant to be taken regularly, which means its strength is in its cumulative effects), this herb has shown effectiveness in the research against depression.  The Panax species are the ones that have been shown to have the most benefit, but that may be because others haven’t been studies adequately enough yet. (http://www.psychosomaticmedicine.org/content/61/5/712.long; Identification of antidepressant-like ingredients in ginseng root (Panax ginseng C.A. Meyer) using a menopausal depressive-like state in female mice: participation of 5-HT(2A) receptors.

Yamada N, Araki H, Yoshimura H. Psychopharmacology (Berl). 2011 Mar 22.; Effects of a standardized ginseng extract on quality of life and physiological parameters in symptomatic postmenopausal women: a double-blind, placebo-controlled trial. Swedish Alternative Medicine Group. Wiklund IK, Mattsson LA, Lindgren R, Limoni C. Int J Clin Pharmacol Res. 1999;19(3):89-99.)   

 

Short and sweet.  There are so many other herbs that have the potential to be useful against depression.  These are just a few that seem to have stood the test of time.

 

Stay tuned for the last step in our depression series.  It covers some basic naturopathic therapies that few have heard of, but are incredibly supportive and beneficial to people dealing with depression. 

 

 

 

How To Cure Your Depression (Series, Part 3)

Filed under: health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 7:49 am
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The type of lifestyle you lead and the foods you eat are powerful tools to help you beat your depression, as we have already discussed.  Perhaps you need something extra, though?  You’ve heard that there are herbs and other natural supplements that are helpful, but how can you be sure which ones are effective?  The answer lies in the research. 

 

Once again, the list of things that can help with depression is extensive (How nice is that?  We have the luxury of having too many choices and can easily move on to the next if one doesn’t work!).  So, we are going to focus here on the things that have been proven to work.

 

      -Vitamin B6, B12 and folic acid: Why?  Because B6, B12 and folic acid all contribute to the formation of SAM-e (S-adenosyl-methionine) which is responsible for the production of serotonin and other happy hormones that combat depression. In reality, the deficiency of all the B vitamins has been linked with depression.  These work synergistically when taken together so a good B complex is not a bad idea for people with depression and I have seen it have a positive effect on mood. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/?tool=pubmed)

**Vitamin B12: http://ajp.psychiatryonline.org/cgi/content/full/157/5/715; http://jop.sagepub.com/content/19/1/59.abstract

**Vitamin B6: http://content.karger.com/produktedb/produkte.asp?DOI=80386&typ=pdf

**Folic acid: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/

 

     -SAM-e: Why?  Because it has proven antidepressant properties, as described above and here following. (S-adenosyl-l-methionine (SAMe) as antidepressant: meta-analysis of clinical studies. Acta Neurol Scand Suppl. 1994;154:7-14.; S-adenosylmethionine treatment of depression: a controlled clinical trial Bell et al. Am J Psychiatry.1988; 145: 1110-1114) This works best when taken with B-vitamins.  The downside to SAM-e is that it is expensive and can cause nausea and vomiting.  It is also not to be taken by individuals with bipolar depression as it can cause mania.   

 

     -Tryptophan: Why?  It is responsible for the production of serotonin (happy hormone, remember?) which has a profound influence on our body, especially the brain cells related to mood, and is low in people with depression. (http://www.thorne.com/media/alternative_medicine_review/2000/Volume_5/Number_1/Neurotransmitter_Precursors.pdf) This works best when taken alongside B-vitamins as well as niacinamide and Vitamin C since these are all cofactors (helpers) of tryptophan.

 

The list is short because too many choices is paralyzing and makes it less likely for someone to make a choice.  More interested in an herbal approach?  That’s a popular method a lot of my clients prefer.  And is the topic of the next step in our series.

 

 

How To Cure Your Depression (Series, Part 2)

Filed under: health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 7:35 am
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The most powerful influence over your physical health, your emotional well being and your psychological balance is completely under your control.  What you put in your mouth three times a day, every day is the most important decision of your entire life.  Food has the ability to make you feel good, look good and live longer.  If food can do this in general, are there specific choices you can make to improve certain conditions?  Absolutely. . . behold.  

 

Depression is usually associated with a lack of certain vitamins, minerals and nutrients.  The list of what could possibly help is exhaustive since so many different foods contain what individuals with depression may need.  Instead, we will focus on what has consistently been shown to help.

 

Do:

     -Focus on protein: Diets high in refined carbohydrates (breads, pastas, sodas, white rice, anything containing wheat or high fructose corn syrup) are devoid of basic beneficial nutrients needed for any therapeutic focus on alleviating depression.  Often people load up on these foods because they are convenient, cheap and already done for you.  This leaves the individual full but not nutritionally satisfied, which is why they are hungry an hour or two after a meal.  This contributes to hypoglycemia which makes those with depression feel even worse because of the spikes and drops their blood sugars are experiencing, causing mood swings. 


Meals high in protein and low in carbohydrates can (and do) do wonders for stabilizing the mood of people that battle depression.  Why?  Because adequate amounts of protein maintain normal blood sugar levels.  If you’re a vegan/vegetarian: lentils, peas, beans, tofu, tempeh, nuts, seeds and quinoa are all excellent sources of protein to include in your diet.  If you eat meat add beef, chicken and fish to your list.    

 

     -Increase veggie content: Vegetables are kind of like scrubbie brushes that scrub away all the bad things we have inside our bodies like free radicals and toxins.  They literally clean, energize, rebuild and regenerate our bodies.  Why does this matter?  Because toxins and other damaging agents have potential to cause mood disorders and can be very destructive to our bodies.  Try to focus on cruciferous veggies because they help you detox faster (ultra scrub brushes, if you will): broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, rutabaga, turnips, bok choy, arugula, horseradish and watercress.

 

     -Eat foods high in tryptophan: Why?  Because the brain turns tryptophan into serotonin, whose deficiency is linked with depression. (http://www.ploscompbiol.org/article/info:doi/10.1371/journal.pcbi.0040004)  Nuts, eggs, fish, hummus, lentils, beans, kelp, tofu and yogurt are all high in tryptophan.

 

     -Eat foods high in omega-3 fatty acids: Why?  The research is unmistakable at this point and clearly delineates that mood disorders, such as depression, significantly benefit from omega-3 fatty acids.  (http://www.europeanneuropsychopharmacology.com/article/S0924-977X(08)00108-9/abstract; http://www.nutritionjrnl.com/article/S0899-9007(09)00007-0/abstract)  Good sources include: salmon, flaxseeds, walnuts, scallops, cauliflower, cabbage, halibut, tuna, soybeans, tofu, kale, collard greens and Brussels sprouts.

 

     -Clean up your diet: We’ve already discussed alcohol, caffeine and tobacco and why those with depression need to avoid them.  But if you suffer from depression, or really any mood disorder, you need to go further than that.  You need to avoid: sugar, fast food, junk food, sodas, refined foods, preservatives, food colorings, artificial flavorings and sweeteners.  Why?  Sugar suppresses the immune system, interferes with the absorption of vitamins and minerals, contributes to the development of several chronic diseases and has the potential to aggravate depression.  The other things that are mentioned are either liver toxins, neurological toxins or don’t benefit the body in any significant way.  This means that you are giving your body more hurdles to overcome because it has to deal with the unnecessary business of bad food choices.  That takes energy.  Energy you could be using to heal or cope with depression.  Love yourself and make sure you are eating to live.   

 

It sounds simple because it is simple.  Good choices will yield good results.  That’s just the way nature works.  These suggestions won’t cost you any money to get started.  In fact, they might save you money since you won’t be spending it on foods that are less than desirable. 

 

I see clients employ these recommendations every day and see the darkness of their depression start to lift.  It’s beyond impressive how powerful just a few dietary modifications can be.  Lifestyle, check.  Diet, check.  What more can I do, you say?  Supplements and some other naturopathic therapeutic approaches will be discussed next in our series.  Stay tuned.   

 

 

How To Cure Your Depression (Series, Part 1)

Filed under: health,natural medicine,natural remedies,natural therapies,naturopathic medicine,nutrition — Dr. Cristina Cantu, ND @ 7:14 am
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An estimated 1 in 10 adults in the United States suffers from clinical depression. (http://www.cdc.gov/Features/dsDepression/) Only about 10% of people diagnosed with depression ever seek treatment for it and a good half of them self medicate with drugs, alcohol or both.  And these numbers are only the ones we know about.  This doesn’t include the individuals that don’t have insurance so can’t afford to go to a doctor and get treated or the individuals who won’t go to a doctor.  This is obviously a predicament of epidemic proportions. 

 

Depression is certainly one of the most common conditions I see making up a whopping 70% of the cases.  Because I am a naturopathic doctor, the clientele I attract doesn’t want to take prescription medication to treat their condition or already has and it has made them worse. (Eeek!)  This means I am usually a last resort or a Hail Mary attempt to fix something that has been going on for years and can sometimes be debilitating. 

 

Enter homeopathy.  My tool of choice for most conditions, I have never seen anything work as effectively as a well selected homeopathic remedy.  I have seen it pull suicidal patients back from the depths of darkness, give people a sense of purpose again and help them re-establish functional relationships and lives.  Its absolutely amazing to witness this transformation in people and a humbling honor.

 

While homeopathy is incredibly effective for helping individuals with this condition, there are many natural approaches and medication free therapies that are also helpful.  Some of them, just as effective as homeopathy. 

 

Lifestyle Changes

     -Exercise: Why?  Because it produces endorphins (happy hormones) and decreases cortisol, which is responsible for causing depression.  Adipose cells are pretty good at producing cortisol, so its no small wonder that people feel better emotionally when they start losing weight.  Of course, when you look good you feel good, but this phenomenon is not that superficial.  There is some powerful biochemistry going on when people start to implement exercise into their lives. 


Weight bearing and/or aerobic activity for 45 minutes three times per week is a good goal to aim for (hint: swimming is awesome and does both at the same time!).  Its not too much and its not too little.  Most days of the week is where you really want to be, but take it slow.  This lifestyle change alone can reverse many symptoms of depression without medication.  Yes, really. 

 

     -Relaxation/Stress Reduction Technique: Whether this takes the form of prayer, meditation, conscious awareness, positive affirmations or goal setting, this lifestyle change is a must do.  Why?  It is only when we retreat into the silence of our souls that we are able to really get to know ourselves.  This task may be the hardest of our lives to accomplish for our ego often blinds us to our weaknesses and limitations as individuals, therefore limiting our true potential in order to preserve our fragile self esteem.  Put your pride away.  When we enter self awareness we discover not only limitations, but ways to overcome them, as well as virtues and strengths.  Armed with these, we can pursue balance which is almost always missing in the lives of individuals who are depressed.  At least 15-30 minutes per day is a good start (hint: yoga can do both exercise and relaxation at the same time).   

 

     -Talk to someone: Talking with a qualified psychologist is usually at the top of my list of recommendations for people with clinical depression to consider.  Why?  Because these are 3rd party individuals that are not related to you, therefore are not interested in picking “sides”; they are professionals who are not going to tell you to pick yourself up by your bootstraps and just “feel better already” because they get that depression is not easy to overcome for some; and they can’t tell anyone else what you’re going through.


A trusted family member or friend can be a good alternative, if they are good at listening.  If you are a very private person, however, journaling is another alternative you can take advantage of.  The cathartic nature of venting your feelings on paper is extremely beneficial.  You can even include a daily gratitude journal entry where you list all the things you are most grateful for.  Research shows that being more grateful alone can increase happiness by 25%.  (http://www.psy.miami.edu/faculty/mmccullough/gratitude/Emmons_McCullough_2003_JPSP.pdf)  25%?  Just by being grateful?  Why not try this?  What do you possibly have to lose?  You may have more things to be grateful for than you realize. 

 

     -Avoid alcohol, cigarettes and caffeine altogether:

     -Cigarettes: Why?  Because studies show that those who are dependent on nicotine are more than twice as likely to have depressive symptoms as those who are not dependent. (http://bjp.rcpsych.org/cgi/content/full/196/6/440)  If that isn’t enough for you, it also increases cortisol levels (causes depression, remember?), zaps your Vitamin C levels (good bye immunity), increases your toxic load (toxins aren’t friendly) and interferes with a good night’s sleep.  Remind me again why you would want to smoke?


     -Alcohol: Why?  It’s a depressant, which means it will make depression worse.  It also increases cortisol, produces sleep disturbances, interferes with stable blood sugar levels (causes mood swings) and can be psychologically addicting.  Not even in moderation is it a good idea for those with depression: http://www.mayoclinic.com/health/alcohol-and-depression/MY01078.          

 

    -Caffeine: Why?  Studies show high caffeine intake is associated with depression (Anxiety and depression associated with caffeinism among psychiatric in patients Greden et al. Am J Psychiatry.1978; 135: 963-966).  It also interferes with functional sleeping patterns, which we have been mentioning all this time because sleep is an important element in one’s overall well being. 

 

These are changes you can initiate right now.  Most of them don’t cost any money and are very simple to understand.  Why these suggestions?  Because these are the ones I’ve seen work the most.  Of course, a combination of all of them would be most beneficial. 

 

Is there anything else that can help?  Of course!  The rest of this series will cover foods that help with depression, which foods to avoid, supplements that are effective and more. 

 

 
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