Tag Archives: Integrative Nutrition

Dealing With Acne

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Any teenager will tell you one of the worse things that can happen in high school is to develop a face full of acne. Clear, unblemished skin is reported by cultural anthropologists as the universal number one, most important aspect of a person’s appearance with regard to attracting others.

Is it any wonder tens of millions of dollars are spent every year on blemish creams and cover-ups? Skin appearance is important to overall sex appeal. Our skin tells a story about our internal health and about our hormone function, both of which are tied into our sex appeal.

In my integrative nutrition practice, one of the conditions I enjoy working with is assisting adolescents in clearing up their skin problems. When you can understand where acne and pimples come from, you can choose to do the things that can change the outbreak.

Androgens are reproductive hormones that are secreted into the blood stream by the reproductive organs and our adrenal glands. You might remember these from our discussion on stress adaptation.

Androgens are also potent chemicals our liver must deal with by reducing their potency. The liver is the detoxifier of the blood and in the case of androgens, the liver produces blood plasma proteins which bind up and inactivate the majority of androgens, so that only a small percent of androgens are free to enter our cells.

In adolescence, the body needs time to adjust to and regulate hormone secretions and a young body can become physically and emotionally overwhelmed by the effect of androgens on the cells and on the brain.

Once androgens get inside the cell, a specific enzyme converts the androgens into a more highly active form. The active androgens then enter into the nucleus of the cell, where it interacts with genetic material. This can lead to highly stimulated oil glands, which creates acne.

The manifestation of acne depends on:

a) the amount of androgens available to enter the cells

b) how well the liver is controlling the active androgens

c) the nutrition of the person and its effect on liver metabolism

d) the amount of waste and/or toxins being re-absorbed into the liver from the bowel fluids and – THIS IS THE KEY –

e) the amount of exercise the adolescent is doing that will utilize the androgens to build and create muscle tissue (rather than acne), thus reducing the amount of androgen that might be absorbed into the cells.

The fastest and easiest way to clear up adolescent acne, especially in males as they lay down muscle very quickly, is have the person exercise vigorously. In just a short period of time, the androgens are utilized to build lovely muscle and the skins clears up so well, the parents (and the adolescent) think it’s a miracle!

Of course healthy eating, which includes vegetables and fruits to keep the bowel clean, drinking plenty of water, skin hygiene and proper amounts of sleep all help the liver, bowel and adrenals to function properly, thus supporting the proper functioning of the androgens and the resultant healthy, attractive skin.

The expression “it’s more than skin deep” truly applies to acne and blemishes. If you have, are or know an adolescent (or someone who is even a bit older) experiencing acne issues, pass this information on to them. If they use it, they’ll see a difference and they will thank you!

With all good wishes,
G

Stress and Obesity – Part III

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Prior to the early 1970’s, the majority of family units were structured as a one wage earner household where the male worked and the female stayed at home taking care of the house and family. Driven largely by social and socio-economic factors, all of that has changed. Now, the overwhelming majority of families include both parents working and we find ourselves on a treadmill of more work, more responsibilities, more demands and non-stop scheduling that has many of us in a state of physical and, at times, emotional exhaustion.

Added to the mix is our competitive culture, which often lends to isolation or “them against us”, thinking. Isolation of this nature causes additional “hidden” stress. The perennial truth is that the whole world is one family. It is said that there is only one disease, the disease of separateness; separating oneself from the awareness that as a member of the human family, we are one living collective organism. The drama created by a “one up” or “one down” dynamic, which we find in competitive societies, can lend to the exhaustion and the psycho-social behavioral issues that contribute to overeating.

Understanding Exhaustion
and it’s Effect on Obesity

The tipping point at which our bodies can no longer compensate for or adapt to the stress they are under is based in large part on the threshold of nutritional competency and the state of integrity of our nervous systems. When our central nervous system, which governs every cell in our body and makes life possible, is not working efficiently, we have a decrease in bodily function and a decrease in the ability to adapt to the world we live in.

Chronic fatigue syndrome, CFS, is rampant in our culture today and growing at an alarming rate because of the over stimulation and increased demands placed on our nervous systems. Add to this inadequate nutrition and a decreased ability of our bodies to digest and absorb properly because of the stress, and we see the building blocks of the epidemic of chronic diseases being currently reported.

What is so shocking for us as American’s, is that while we live in one of the most affluent societies ever to exist on earth and have one of the most technologically advanced medical systems; we are ranked at approximately 26th in the “World Health Olympics”.

This is not the failure of our medical system but, in fact, our collective societal failure to live in our bodies mindfully and respectfully, taking time for rest, proper nutrition, reflection, intimacy with self and others and serving the common good of all. It is this imbalance that leads us to chronic stress, which leads to physical and, if you will, spiritual exhaustion that is producing the levels of chronic disease and rampant obesity we see today.

With all good wishes,
Georgianna
Copyright 2010 G. Donadio

The Importance of Good Digestion – Worth Repeating

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The single most reported complaints in all hospital emergency rooms are digestive relative complaints. The most “stress affected” system of the human body is the digestive system. According to the October, 2008, Drug Topics News Magazine for Pharmacists, in 2008, American’s spent 5 billion dollars on over the counter digestive or “stomach” remedies, with an expected 40% increase by 2010.

Wouldn’t it be helpful to understand and educate others on how and why they are suffering from digestive ailments?

We all know people who eat organic, natural food and are meticulous about the quality and quantity of what they put in their body and are sick, tired, plagued with health issues. Then there are others who eat anything and everything, the good, the bad and the ugly and have energy to burn, not a pimple on their entire body and feel great.

Often, what this is the result of the function and efficiency of their individual nervous systems. Those who have an active “sympathetic” nervous system, with the tenth cranial nerve reeking havoc with their digestive system (alimentary canal), they are the folks that no mater what they eat and how, pure, clean and organic it is – they just don’t do well and feel ill and unwell much of the time.

For the individual with a well-tuned central nervous system and balanced “para-sympathetic” cranial nerves, the digestive system can be a culinary playground that accepts all types of nutrients and food stuffs and produces ample nutrition without up set or illness.

What makes one nervous system different from another, one person’s experience different from another? It has more to do with the limbic system (unconscious mind) of an individual than any other single factor, with the exception of the rare congenital or pathological occurrence.

With all good wishes,
G
Copyright – 2010 G.Donadio

Comfort Food – How Carbohydrates Soothe

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Thanks to the work of M.I.T. professor Judith Wurtman, PhD, and others we now understand the significant role that a neurotransmitter or “chemical messenger” called serotonin plays in producing our cravings for complex carbohydrates and sugars, two of the largest contributors to unhealthy weight gain.

Serotonin and other neurotransmitters are produced by our bodies as “feel good” hormones. Under stress, we do not have enough of these hormones and we become motivated to “self-sooth” by behaviors that lead to the increase in serotonin. Overeating carbohydrates and fatty rich foods or “comfort foods” such as cookies, ice cream, and other “treats” significantly increases these hormones. Many addictions such as smoking, drinking alcohol and abusing drugs are also attempts to self soothe and increase serotonin, but no other addictive or unhealthy behavior is as socially accepted and as easily available as overeating. We can do it anywhere, anytime, along or with company. It is not wonder we have such a love affair with eating.

In addition, our bodies need for certain nutrients, specifically protein, Vitamins A, C and E, unsaturated fatty acids, cholesterol and minerals sky rocket when we are “adapting” under stress. Often, if we do not stop the stress cycle or appropriately supplement these vital nutrients, we can turn to overeating to satisfy the body’s demand for the fuel it needs to keep dealing with the stress we are experiencing.

For a period of time, foods that comfort, sooth or supplement can make us feel calmer until our level of serotonin drops again or until we become more exhausted and need to feed ourselves once more. Then we start the cycle all over and consume more carbohydrates and fatty rich food to stabilize our blood sugar level and brain function until we feel better again.

This is the cycle of self medication or self-soothing practices in homes, offices, restaurants, automobiles and yes, even in bathrooms across America. The long term effect of such behaviors, apart from obesity and escalating chronic diseases, is that our nervous systems are being hyper-stimulated. Anxiety, exhaustion, depression, over eating and insomnia are just a few of the symptoms we experience when our nervous systems are working on overload.

As a result, it is no wonder that within the last few years, low carbohydrate diets have proven effective for so many people. Approximately 20% of Americans or 20 million people are currently on low carbohydrate diets. For many of us, our stress level is a major factor in the over-consumption of carbohydrates; therefore reducing or eating normal amounts of carbohydrates is spawning weight loss. The real issue however is: How long can we reduce our carbohydrate loading without reducing our stress levels and the behaviors that create elevated stress in the first place?

With all good wishes,
G
© by NIWH 2010 all rights reserved

Organic Foods versus Non-Organic Foods

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Several years ago scientists at Rutgers University set-out to specifically disprove any claim that organic produce was more nutritious than non-organic produce. The study used produce from supermarkets and health food stores. The main focus was to analyze the mineral content of the various vegetables and compare them for nutrition value, in particular, mineral content.

The term used today to identify non-organic produce is “commercial” which is grown using a variety of chemicals that either destroys plant pests or chemicals that can enhance plant growth. Many of these chemical are known carcinogens as well as being toxic to the soil and environment.

There has actually been very little “hard data” to prove that organic produce is in any way superior to organic produce, as most folks who purchase “organic” simply believe innately that naturally grown vegetables and fruits, without chemicals and pesticides are intuitively better and healthier.

While the researchers were willing to accept an outcome that might show a very slightly higher content in the organic produce than the commercial, due to the chemicals used to grow the commercial plants, the outcomes of the study shocked the researchers! When they saw that the amount of iron found in the commercial spinach was 97% higher than in the organic spinach and that manganese was 99% higher in the organic over the commercial, they were truly amazed. In the commercially grown vegetables many trace elements were completely absent compared to the organic produce where they were abundant.

Here are some comparisons:

Snap Beans organic =
10.45 phosphorus compared to 4.04 in commercial
.36 magnesium compared to .22 in commercial
227 boron compared to 10 in commercial
69 iron compared to 3 in commercial

Cabbage organic =
10.38 phosphorus compared to 6.12 in commercial
.38 magnesium compared to .18 in commercial
94 boron compared to 20 in commercial
48 iron compared to .04 in commercial

Lettuce organic =
24.48 phosphorus compared to 7.01 in commercial
.43 magnesium compared to .22 in commercial
516 boron compared to 9 in commercial
60 iron compared to 3 in commercialTomatoes organic =
14.2 phosphorus compared to 7.01 in commercial
.35 magnesium compared to .16 in commercial
1938 boron compared to 1 commercial
53 iron compared to 0 in commercial

Spinach organic =
28.56 phosphorus compared to 12.38 in commercial
.52 magnesium compared to .27 in commercial
1584 compared to 49 in commercial
32 iron compared to .3 in commercial

Here’s a disturbing outcome of this study – in all 5 of the tested vegetables: snap beans, cabbage, lettuce, tomatoes and spinach the organic vegetables all contained healthy levels of cobalt, an essential trace mineral compared to the commercial vegetables which contain none!

So, the next time someone tries to argue that there is no difference between organic and commercial vegetables you can share this information with them and then happily buy your organic produce!

With all good wishes,
G

© by NIWH 2010 all rights reserved

10 Things Anyone Can Do to Be Healthier

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Everyone loves “tips”, especially when it comes to their health. Here is a short but powerful list of ten things we can all do to be healthier, thinner and more energetic. The best part is they are easy to do and aren’t expensive:

> Drink more water – sometimes we over eat because we are actually in need of more body fluid, so drink more water, especially when you are hungry

> Move more. The simple act of physically moving is a great way to get more exercise, improve circulation and reduce calories.

> Eat less starch. Complex carbohydrates are the main culprit in producing excess insulin, which is a major player in diabetes, heart disease, stroke and obesity.

> Enjoy a hobby that relaxes you. People with hobbies have lower blood pressure and are less stressed from being able to redirect their energies and attention into something they love to do.

> Keep plants or have a pet. Statistics show that people who keep pets or take care of plants are less depressed and more social. In nursing homes, residents are given plants to take care of to reduce depression.

> Eat out less. Americans are eating 75% of our meals outside the home. The amount of salt, MSG and chemicals in the foods eaten outside the home is unhealthy and preparing food at home is not only healthier but also less expensive.

> Have regular personal quite time. Meditation, prayer, chanting, contemplation are all ways to slow down the nervous system and help improve sleep and digestion.

> Pay down your debt. The amount of debt a person maintains exerts a major influence to the amount of stress they have in their lives. Owe less, live longer.

> Be sure to get 8 hours sleep. You might be able to function on less but for your body to rest and rejuvenate 8 hours is the ideal.

> Eat breakfast. People who eat breakfast live 7 years longer than those who don’t because the body functions more efficiently when eating is on an appropriate schedule.

With all good wishes,
G
© by NIWH 2010 all rights reserved

Leaky Gut Syndrome

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We don’t often see analogies between our organ function and building maintenance but “Leaky Gut Syndrome” is one familiar exception.

A “leaking gut” is similar to a leaking pipe in our home. It means our gut or intestines have a leak in the wall of the tube that takes our foods, nutrients and wastes from our upper digestive system and moves it along to it’s natural conclusion. This is very similar to having a pipe in our home that is leaking waste materials from inside the plumbing system.

We intuitively know this can’t be a good thing if the intestinal lining or inner tubing is leaking materials into the blood stream that don’t belong there. Incompletely digested fats, proteins and starches that pass through these “leaks” in the lining are recognized by the body as foreign substances. All foreign substances in the body trigger immune responses that can effect organs, tissues, the nervous and any all areas of the body.

In the case of Leaky Gut Syndrome symptoms such as ongoing diarrhea, abdominal pain, weight loss, fever, rash, exhaustion insomnia, irritability and more can be, and often are, non-diagnosed or a wrongly diagnosed conditions that can progress to disabling stages of illness.

How does it occur that the walls of our insides can “spring a leak”, potentially poison our blood streams or creating potentially life threatening scenarios? The physiology of this is fascinating and also liberating as once we understand the cause of such a malfunction, we are able to correct for it and prevent it.

Here’s the how and why of Leaky Gut Syndrome –

Imagine a series of cells lined up one next to the other that have tiny, flexible rubber bands connecting one cell to the other at the top middle and bottom. These little “rubber bands” are called desmosomes and their job is too bind the cells together tightly so there are no spaces or leaks where materials inside the “tubing” of the intestines can pass through and make their way into the blood stream.

In Leaky Gut Syndrome, irritation by various materials which include alcohol, antibiotics, aspirin, drugs, lack of fiber, food allergies, processed foods, tobacco, extreme stress and other influences can significantly weaken these strong “rubber bands”. They can become lax and allow for spaces to be created between cells, which in turn allow food particles and debris to cross into the blood stream, creating a toxic effect in the body.

By understanding the specifics of this condition and how an individual can take charge of their body can make an enormous difference in recovering from and controlling Leaky Gut Syndrome.

Improving our diet by removing processed foods; adding more fiber; eating more living food adding probiotics; eliminating or reducing the use of over the counter drugs and replacing them with homeopathics or herbs; increasing exercise and activities; reducing stress and supplementing with whole food supplements are all ways to heal and, over time, eliminate this condition by allowing the desmosomes to heal and strengthen and be able to protect and support the intestinal wall cells once again.

With all good wishes,
G

© by NIWH 2010 all rights reserved

Stress and Obesity – Part II

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Causes of Stress

Prior to the early 1970’s, the majority of family units were structured as a one wage earner household where the male worked and the female stayed at home taking care of the house and family. Driven largely by social and socio-economic factors, all of that has changed. Now, the overwhelming majority of families include both parents working and we find ourselves on a treadmill of more work, more responsibilities, more demands and non-stop scheduling that has many of us in a state of physical and, at times, emotional exhaustion.

Added to the mix is our competitive culture, which often lends to isolation or “them against us”, thinking. Isolation of this nature causes additional “hidden” stress. The perennial truth is that the whole world is one family. It is said that there is only one disease, the disease of separateness; separating oneself from the awareness that as a member of the human family, we are one living collective organism. The drama created by a “one up” or “one down” dynamic, which we find in competitive societies, can lend to the exhaustion and the psycho-social behavioral issues that contribute to overeating.

Understanding Exhaustion
and it’s Effect on Obesity

The tipping point at which our bodies can no longer compensate for or adapt to the stress they are under is based in large part on the threshold of nutritional competency and the state of integrity of our nervous systems. When our central nervous system, which governs every cell in our body and makes life possible, is not working efficiently, we have a decrease in bodily function and a decrease in the ability to adapt to the world we live in.

Chronic fatigue syndrome, CFS, is rampant in our culture today and growing at an alarming rate because of the over stimulation and increased demands placed on our nervous systems. Add to this inadequate nutrition and a decreased ability of our bodies to digest and absorb properly because of the stress, and we see the building blocks of the epidemic of chronic diseases being currently reported.

What is so shocking for us as American’s, is that while we live in one of the most affluent societies ever to exist on earth and have one of the most technologically advanced medical systems; we are ranked at approximately 26th in the “World Health Olympics”.

This is not the failure of our medical system but, in fact, our collective societal failure to live in our bodies mindfully and respectfully, taking time for rest, proper nutrition, reflection, intimacy with self and others and serving the common good of all. It is this imbalance that leads us to chronic stress, which leads to physical and, if you will, spiritual exhaustion that is producing the levels of chronic disease and rampant obesity we see today.

Next Installment – Self Esteem and Health

With all good wishes,
G
© by NIWH 2010 all rights reserved

Stress and Obesity

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This topic is complex, important and requires much discussion. This will be the first of several installments on the topic. This material is in part excerpted from an article I wrote several years ago for Well Being Journal on the subject of Morgan Spurlock’s movie Super Size Me.

A Precursor to Obesity

A groundbreaking study, reported in 2003 by the University of North Carolina at Chapel Hill, found that between 1977 and 1996, portion sizes for key food groups grew markedly in the United States. This was not only found at fast food restaurants but also in homes and at conventional restaurants. In particular, portion sizes for salty and sugary foods, essentially “comfort foods”, experienced the most dramatic portion size increases. For example, the USDA’s recommended serving size for a cookie is half and ounce, while the average cook sold in restaurants was found to be 700% larger.

The by-products of our affluent American society, envied by many around the world, have a definite dark side – our obesity rates for starters. In a culture here more is better and disposable income is abundant, when it comes to eating we have developed a “more food, more conveniently and more often” attitude.

Certainly, no one forces us to eat more than our body needs, so what is driving this “hunger” for more? Over the last two decades, almost proportionally to the dramatic increase in food consumption and chronic disease diagnoses, the amount of stress in our society and on each of us individually has increased significantly. Stress the term medical researcher Hans Selye, MD, PhD, gave to the experience our bodies go through when we have to adjust or adapt to various changes in our environment, either externally or internally.

While many of us limit our thinking about stress to emotional states, many other factors can exert an equally detrimental effect on our bodies. When we do not get enough sleep or rest, work or exercise too much, neglect our nutritional needs, have an infection, have allergies, injuries or trauma, undergo dental or surgical procedures, have emotional upsets or deal with any aspect of reproductive function, our bodies must chemically and neurologically adapt in order to survive. Part of this adaption process relies heavily on the nutrition that is available for the kidney’s adrenal glands to produce adaptive hormones. It is often this aspect of stress that can lead to overeating, and what’s more, over eating the types of foods that cause unhealthy weight gain.

How it Works – the next installment.

With all good wishes,
G
© By NIWH 2010 all rights reserved

Gastroesophageal Reflux Disease – GERD

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GERD, Gastroesophageal Reflux Disease, is one of the top 5 most prevalent gastrointestinal conditions in adults. Considering that digestive complaints comprise the number one emergency room complaint, that is a lot of tummy aches! GERD is typified by heartburn, nausea and regurgitation and is most common when a GERD sufferer lies down at night.

The cause of GERD is the failure of the lower esophageal sphincter or LES mechanism, meaning it does not close properly to keep stomach acid from regurgitating into the upper esophageal region. When acid finds its way there (we’ve all burped up stomach acid and it hurts!) burning, sometimes nausea and even vomiting can occur. Unfortunately, if it becomes chronic a wide number of conditions can occur, including esophageal ulcer and cancer.

Why do people get this? From a medical perspective it’s a condition caused by a mechanical failure of the LES and the diaphragm (there can be a hiatal hernia involved) to keep the pressure on the esophageal sphincter; or there is “slow stomach emptying” that can be the cause. Using antacids, Prilosec, anti-histamines, eliminating foods that can provoke the GERD (chocolate, mint, alcohol and coffee) or reducing the amount the patient eats and the times they eat are all treatments for GERD. In severe cases, surgery is often recommended.

From a Whole Person Health perspective how would a practitioner support a client with GERD? Let’s look at the mechanisms involved to give us clues to the cause and effect of this condition:

> esophageal sphincter is not working properly
> diaphragm is not working properly
> acid is escaping into the upper esophageal area
> obese or significantly overweight individuals have a higher occurrence of GERD

These symptoms suggest that the enervation’s of nerve stimulation of the esophagus and diaphragm may be under functioning due to either structural/neurological causes or that stress, which constricts the diaphragm and decrease internal muscle function.

In the medical literature, GERD appears to be more related to structure and function than to pathology. Unfortunately, the traditional treatment for GERD is Prilosec, which by suppressing the stomach acid also reducing the body’s immune function as stomach acid is a front line immune defense against bacteria and viruses entering the body. This medication comes with a caution for many unpleasant side effects, including cancer, which is a result of the decreased immune function of the stomach acid which kills micro-organisms that can make us sick or even kill us.

How would a Whole Health Practitioner facilitate their client’s recovery from GERD?

> educate the patient about HOW GERD occurs and invite them to identify what could be the causes for their dysfunctional digestive system. If you ask most individuals what they think is wrong; 9 times out of 10 they have the answer.

If they understand the role their stress plays in this condition they can do something about it and take greater control over their health.

> provide information about how to relax the diaphragm both manually and through breathing exercises to assist is reducing the GERD symptoms

> assist the person in identifying how various known foods and over eating of these foods can contribute to the problem

> providing information about calcium as a natural anti-acid

> identify how yoga postures can make a marked difference in GERD symptoms

> offer information about acupuncture, chiropractic and osteopathic as options to treating the neurological component of GERD rather than only relying on drugs

> explain how losing weight can greatly enhance recovery

> share exercise information that can help strengthen their diaphragm

> most importantly, let them know they are in charge of their body and they can take control over their symptoms

Even if a person is taking medication, there are many things they can do to improve and even eliminate GERD. I have seen this happen almost miraculously once a person is fully engaged with clear, demystified health information and is empowered to take control, feel better, be healthier and happier.

With all good wishes,
G
© by NIWH 2010 all rights reserved