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Eight Foods That Can Help You Battle Bone and Joint Diseases

Bone Health

There are 208 bones in the human body and 143 joints. If any of these weaken, your body mechanics can be thrown out of balance, affecting your overall physical health. For this reason, it is important that we pay as much attention to our bone health as we do
to the rest of our health.

Most bone problems are a result of improper joint mechanics. Like a car part that’s not installed correctly, the spine will wear out much faster if all the parts are not properly connected. It’s the same thing with our joints. Unlike a car, though, we can’t replace our parts!! So, it’s all about prevention, maintaining and achieving optimal function of the spine and joints.

Bone and Joint Health

Osteoarthritis is a condition in which low grade inflammation results in pain in n the joints caused by the wear and tear of the cartilage that covers and cushions the joints. Osteoarthritis is the most common form of arthritis. Basically, it is the wear and tear on the spine and joints caused, in most cases, by overuse or improper joint mechanics. There are other types of arthritis (some are caused by auto-immune disorders) but osteoarthritis is the most common.

Osteoporosis on the other hand is a generalized disorder of skeletal bones in which the quantity and the quality of the bone tissue is decreased and the bone becomes weak and more susceptible to breaking. Osteoporosis is particularly problematic for women once they start menopause. Post-menopausal women have reduced levels of the hormone estrogen, which accelerates the leaching of calcium from bones. Hormone replacement therapy, which was popular until a few years ago, was shown to indeed reduce bone loss but, unfortunately, it also increased the risks of breast cancer, blood clots, heart attacks and strokes. In the case of osteoporosis, we’re talking about the density of your bones. As an example, I tell my patients to think about putting a healthy bone,and one with osteoporosis,in a tank of water. The healthy bone would sink to the bottom because it’s dense while the osteoporotic bone would float, because it is less dense (more porous).

Is Inflammation to Blame?

In recent years, experts have linked bone and joint  problems to inflammation in the body. While inflammation is to blame for many illness and diseases, in the case of bone and joint problems it is what causes pain, swelling, red colouration to the area, and sometimes loss of movement or function. While many anti-inflammatory drugs promise to reduce pain and improve function, long term use of some anti-inflammatory medications can actually weaken our immune system and cause an array of unwanted side effects.

But don’t worry. Nature has provided us with many anti-inflammatory foods that can help subdue inflammation and provide you with the nutrients and vitamins you need to feel great.

The Top Eight Anti-Inflammatory Foods

Inflammation is the cause of many diseases and illnesses, including osteoporosis and osteoarthritis. In adding some or all of the food below to your diet you are able to reduce some of the inflammation in your body, naturally! Bon Appetit!

1) Wild Caught Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. Multiple studies have demonstrated that Omega-3 fatty acids can be used for prevention of heart disease and the reduction of symptoms of autoimmune diseases and psychological disorders. Try to include an oily fish like Alaskan Salmon in your diet, at least two times per week. Don’t like fish? A high-quality Omega 3 supplement (like Metagenics’ EPA-DHA 720) will do the trick.

2) Green Tea
The flavonoids in Green tea are potent inflammatory fighting compounds that have been shown in numerous studies to reduce the risk of heart disease and cancers. Opt for a high quality organic loose-leaf green tea, as tea bags often prevent full infusion and nutrient release.

3) Spinach
Spinach made Popeye strong, and it’ll make you strong too! The amount of anti-inflammatory properties in spinach is almost too good to be true. Spinach contains Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan and that’s not all! Add organic spinach to your diet to reduce inflammation.

4) Blueberries
Berries provide us with phytonutrients that bestow anti-inflammatory protection against many diseases. Due to their small size it is often difficult to wash away pesticides, so opt for organic berries if possible.

5) Tumeric
Tumeric is an Asian spice commonly found in pre-mixed curry powder that contains a powerful, non-toxic compound called curcumin. Several studies have found that turmeric’s anti-inflammatory effects are comparable to those of potent drugs such as hydrocortisone and Motrin. Add turmeric to your cooking or make turmeric tea by simmering a teaspoon of the powder in about four cups of boiling water for 10 minutes. Strain the tea and enjoy.

6) Kelp
Kelp contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis.

7) Papaya
This tropical fruit is known to reduce inflammation and improve digestion. Papayas contain vitamin C, vitamin E, and papain, a protein-digesting enzyme.

8) Sweet Potato
Sweet potatoes are delicious and nutritious alternatives to regular starchy potatoes. They provide our bodies with beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Such nutrients are powerful antioxidants that help to heal inflammation in the body.

Let’s recap.  Bone and joint  problems like osteoarthritis are caused by inflammation in the body. The food you eat can either help or hinder your body’s fight against inflammation, therefore they can benefit of deteriorate bone health. To help your body win the battle, increase the amount of foods listed above and decrease or eliminate the listed foods below:

  • Trans-fats
  •  Sugar
  • Processed Foods
  • Dairy Products
  • Nightshade Vegetables (eggplants – tomatoes –peppers and black pepper)
  • Gluten (a lot of people are sensitive to gluten and are unaware of it)

The under estimate the power of food to help you with inflammation.  Bonne-appétît!

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Why Detoxify?

Did you know that…

•2100 chemicals, including pesticides, herbicides, fertilizers,airpollution
PCBs, medications such as antidepressants and recreational drugs are in our water supply.
•80,000 metric tons of carcinogens are released into the air annually in North
America.”
•Over 80% of foods have genetically modified ingredients.
•The EPA (Environmental Protection Agency) estimates that the average U.S. citizen has
residues from over 400 toxic compounds in their body.
•82,000 chemicals are in use today in the Unites States, but only a fourth have ever tested for toxicity.

Each and every day our bodies are exposed to chemicals from environmental pollutants, medications, contaminants in our water supply, pesticides and hormones in our food supply, and more. While our body’s natural detoxification system is quite spectacular, the rate at which we are absorbing these toxins is much to fast for our body to handle. Moreover, our detoxification system can become impaired by factors like:

  • -Inadequate nutrients, vitamins, or minerals.
  • -Certain medications
  • -Poor liver health
  • -Poor kidney health
  • -Constipation
    -Insufficient detoxifying enzymes


Toxic Exposure: The Harsh Reality

Between the early 1970s and mid 1990s the rate of leukemia patients went up by 62%, male birth defects doubled, childhood brain cancer went up by 40%, and autism increased 10 fold. Multiple studies have indicated that an increase of toxicity levels since WWII is to blame for this steady increase of illness.

Did you know that exposure to chemicals, pollutants, and pesticides begins shortly after conception? In a recent study, the umbilical cords of ten newborn babies were tested for chemicals and other toxins. On average, 200 chemicals and pollutants were detected in each umbilical cord. Mercury, Polyaromatic Hydrocarbons (pollutants from burning gasoline and waste), and Organchlorine pesticides, were just some of the toxins found. Of the 287 chemicals detected, 180 are known to cause cancer, 217 are toxic to the brain and nervous system, and 208 cause birth defects or abnormal development in animal tests.

The increase of chemicals, pollutants, and pesticides since WWII has made it difficult for our bodies to detoxify these toxins on its own. The liver, kidneys, lungs, skin, and lymphatic systems are no longer able to expel all of the toxins absorbed without the assistance of detox supplements or programs.

Children and adults with a toxic overload can experience a variety of symptoms and illnesses, including:

  • -Muscle & Joint Pain
  • -Headaches
  • -Fatigue
  • -Irritability
  • -Depression
  • -Mental Confusion
  • -Gastrointestinal Tract Irregularities
  • -Cardiovascular Irregularities
    -Flu Like Symptoms
  • -Allergic Reactions
  • -Fibromyalgia Like Symptoms
  • -Cancer
    -Skin Disorders
  • -Premature Aging


The Detoxification Process

According to the Medical Dictionary, the term Detoxification (detox for short) refers to “the physiological or medicinal removal of toxic substances from…the human body.” The graph below demonstrates our bodies’ natural detoxification process:

To put it simply, the goal of Phase I is to take a compound and break it down, add a chemical group to it to neutralize it in order to prepare it for Phase II. While the goal of Phase II is to bind the substance in order to make it water soluble and ready for elimination (through feces or urine).

If either of these phases is inhibited the toxins will remain in our systems. Phase I inhibitors can include: drugs, hydrogenated fats, iron overload, grapefruit, curcumin, capsacin, quercetin, and clove oil. While Phase II inhibitors can include: low protein diets, vitamin and mineral deficiencies, and yellow food dyes. There must be a balance between Phase I and Phase II in order to effectively remove toxins from our bodies.

Detoxifying Your Body

There are several programs and diets that have been created in order to rid your body of toxins. One of my personal favourites is Douglas Laboratories’ 28-Day Metabolic Rejuvenation. Through supplementation and diet, the program functions as following:

While taking the supplements individuals are asked to:

  • - avoid caffeine, alcohol, and soda pop
  • - avoid sugars and processed foods of any kind
  • - avoid dairy
  • - avoid gluten
  • - avoid citrus fruits
  • - avoid soy, yeast, peanuts, eggs and corn
  • - consume nuts and seeds
  • - consume non-whey protein
  • - consume more than 8cups of filtered water daily
  • - consume several daily servings of fresh organic vegetables
  • - consume organic turkey, chicken, or fresh wild caught fish

It is also suggested to refrain from using chemical household products.

Completing a program like Metabolic Rejuvenation will rid your body of its toxic load, allowing your body’s natural detoxification process to function optimally. I suggest doing a detox atleast once per year, and find the begining of Spring the perfect time to do it! Many of us spring clean our houses, so why not spring clean our bodies too? You will feel absoutely wonderful afterwards, I promise!

Have you ever tried doing a detox? What kind was it? What were the results?

Goldman. “A Special Report on Toxic Chemicals and Children’s Health n North America. 2004.” 2004.
Conacher. Washington D.C. Center of Study for Responsive Law. 1998.
(Soto, http:tuftsjournal.tufts.edu/archive/2—3/February/oped/index.shtml)

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Dr. Nathalie’s Top 8 Healthiest Diet Plans on the Market

Dieting was never really a concern for the vast majority of our ancestors. In fact, many were concerned with getting more fat, sugar, and carbs into their systems, than less. The first recorded person to go on a weight loss diet was England’s King William I. William was a large man, who nearing the end of his life was so big that he could no longer ride a horse. To shed the extra pounds the king went on a “liquid” diet, or in other words a “liquor” diet. It is recorded that for almost a year, King William attempted to resist everything but alcohol. Amazingly, he survived his diet and was eventually able to get back into the saddle. Since the time of King William there have been hundreds (if not thousands) of diets created, promising rapid weight loss. Obviously, some of these diets are healthier than others. I mean, I am pretty confident that the Liquor Diet won’t be making a come back anytime soon…

In 2013, diet plans seem to be moving away from low fat and low carb processed options and opting for natural and simple foods like fruits, vegetables, lean proteins, and healthy fats. Moreover, many individuals are opting for wheat-free and dairy-free diets due to recent research indicating that such foods can be detrimental to the body. The Canada Food Guide suggests eating 7-8 servings of fruits and vegetables, 6-7 servings of grains, 2 servings of meat or meat substitutes, 2 servings of dairy products, and 2-3 tablespoons of oils and fats per day. While I strongly disagree with the amount of dairy and grain suggested, the Food Guide is a good place to start if you are foreign to healthy eating.

For those of you curious about the diet plans out there, U.S News recently put out a list of the 25 Best Diets on the Market (http://health.usnews.com/best-diet/best-overall-diets/data). In order to create this list, a panel of experts rated each diet on a scale of 1 to 5 on seven measures: short- and long-term weight loss, ease of following, nutrition, safety, and performance as a diabetes and heart diet. The score out of 7 was then used to determine the diets’ overall score. Based on my own dietary habits and nutritional knowledge, I’ve narrowed the list down to the Top 8 Healthiest Diet Plans on the Market. In no particular order, here they are…

The Top 8 Healthiest Diet Plans on the Market


Balanced Diets

1) Mayo Clinic Diet:

This is a phase-based plan, part is diet, part lifestyle changes, all are geared to accelerate weight loss. Some recipes are included in book, but if you want a true meal plan you need to purchase Fit-It and Enjoy-It Healthy Cookbook. Regular exercise is encouraged. You eat 1200-1800 calories/day. Lots of fruits/veggies, plus a moderate amount of carbs, fiber and protein. It is more about moderation than total restriction.

2) The Flexitarian Diet:

An option for someone who may have been tempted to try a vegetarian diet, but not fully committed to giving up meat completely. Flexitarian is a blend of two words, “flexible” and “vegetarian”. Simply put if you follow a flexitarian diet you are eating more plant base foods and less meat.

The Flexitarian Diet can make it easier for people to transition in eliminating or cutting down on meat from their diet. The diet continues to include some of the basic staples items in your kitchen and fresh, natural and in season foods.

A typical Flexitarian Diet allows for 1500 Calories (3 meals, 2 snacks). Although the meat is limited, the daily diet plans include approx. 50g of protein.

3) The Mediterranean Diet:

This diet is considered to be one of the healthiest diets on the planet. Studies continue to show that eating a diet with healthy fats, and rich in plant foods is very good for you.

This is not merely a diet though, this is truly a lifestyle. In addition to nutrient-rich foods, there is leisurely dining, family involvement and physical activity.

There is a variation of this diet depending on where you go. Each region across
Europe, customizes it based on the food available and cultural preferences.

Some of the foods that form the basis of this diet plan include: vegetables, fruits, beans, whole grains, nuts, olives, and olive oil, as well as cheese, yogurt, fish, poultry, eggs and wine.

4) The Anti-Inflammatory Diet:

The Anti-Inflammatory Diet is based on a daily intake of 2,000 to 3,000 calories, depending on your gender, size, and activity level. About 40 to 50 percent of your calories will come from carbs, 30 percent from fat, and 20 to 30 percent from protein. Weil suggests striving for a mix of all three nutrients at each meal. The program calls for a variety of fresh foods, with a heavy emphasis on fruits and vegetables. When it comes to carbs, you want the kind that will keep your blood sugar low and stable. Saturated fats are to be eliminated from your diet. Your dietary fats will instead come from extra virgin olive oil, avocados, nuts, and omega-3 fatty acids, which have been shown to reduce inflammation.

Low Carb Diets

5) Back to the Land/Paleo Diet
Some health professionals suggest we look back and not forward. The principle of this style of eating, known as Paleo, is to consume only what is available to our ancestors. (eating like a caveman).

- no processed foods
– no cereal grains
– no legumes
– no dairy
– no starchy vegetables

The plan is not usually set up for weight loss but because of the carb restrictions, many who have excess weight will drop pounds.

There is no calorie limit to this diet. You get an open pass to meat and veggies, plus some fruit and nuts. Critics of the plan question the elimination of grains, legumes, and dairy as these foods do offer nutritional benefits and are not usually the main culprits for weight gain. If someone liked the Atkins Diet, then a Paleo-style plan may work for them.

6) South Beach Diet:

This is a doctor-designed plan that focuses on 3 phases. It is a high protein, low-carb diet.

Phase 1 is designed to eliminate cravings (maintaining blood sugar levels), encourage rapid weight loss and is only 14 days. In this phase you eliminate most carbohydrates such as rice, pasta and breads. All fruit is elimated in this phase.

Phase 2 focuses on eating delicious and nutritious foods (introducing good carbs into the diet) until you reach your weight goal. Some fruit is reintroduced and you learn to adjust to smaller portion sizes.

Phase 3 is for maintaining your weight loss, its now about a new lifestyle.

There are a variety of tools available for someone to succeed on this plan. It’s flexible, the food is delicious and easy to prepare, there is an online community for support, there are interactive tools that make it manageable and fun, and there is even a mobile app to help you stay on track.

The cost of the program is a bit unclear. It seems that for the online support it costs approx. $5/week paid quarterly, which includes meal plans and recipes. In addition, if you choose to buy their prepared foods, it’s approximately $4-$6 per entrees.
Another option is to purchase the book and work on your own.

7) Glycemic-Index Diet:

The G.I. measures how fast foods are broken down to form glucose, which is the body’s source of energy. High G.I. foods break down quickly, Low G.I. foods break down more slowly. The faster the food breaks down the sooner you feel hungry, so if it breaks down slowly, you’ll have a feeling of being full longer.

The diet does the work for you in figuring out what foods are high and what foods are low. It uses the three traffic light colour categories: red light foods should be avoided, yellow light used with caution and green light foods you can eat as much as you want.

There are a variety of G.I. books on the market.

Low Calorie Diets

8) The Raw Diet
The fundamental principle behind raw foodism, also called rawism, is that plant foods in their most natural state – uncooked and unprocessed – are the most wholesome for the body. The raw food diet is a lifestyle choice. It is not a weight loss plan. That’s because the diet is typically made up of 75% fruits and vegetables. Staples of the raw food diet include:
• Seaweed
• Sprouts
• Sprouted seeds
• Whole grains
• Beans
• Dried fruits
• Nuts
Alcohol, refined sugars, and caffeine are avoided. Moreover, most raw foodists are vegans, who eat no animal products, but some do eat raw eggs and cheese made from raw or unpasteurized milk. Ensuring that you are getting all of the proper nutrients is fundamental on this diet, especially when it comes to protein.

** The Wheat Belly Diet: 
Dr. Davis’ program didn’t quite make it on US News’ Top 25 list, but I wanted to bring attention to it anyways because I very much agree with Dr. Davis’ nutritional principles. The Wheat Belly diet eliminates all wheat and grains from the diet, as wheat
tends to raise our glycemic index and cause weight gain, as well as a variety of other symptoms. In general, the Wheat Belly diet  suggests eating healthy balanced meals, that are free of gluten and grains. And since most processed foods contain gluten, it suggests eating simple, natural foods.

Note: I’m not endorsing any of the diets mentioned above. I wrote this blog to point out some of the healthier weight loss plans on the market, as not all diet plans are good for our health. In order to lose weight and keep it off you must be willing to change your lifestyle. I know how cliché that sounds, but it’s true. The diets mentioned above aren’t meant to be a quick fix, they are meant to get you to where you want to be weight wise, and keep you there through continued healthy dietary habits.

Have you tried one of the diets on U.S News Best Diets on the Market List? What was your experience? Leave your comments below.

 
References:
http://www.neatorama.com/2010/09/09/the-history-of-diets/
http://health.usnews.com/best-diet/best-overall-diets/data

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Has the Winter Weather Got You Down?

Are you feeling tired, irritable or simply just, “down in the dumps?” If so, it is likely that you are suffering from the dreaded condition, Winter Blues. The official name for it is Seasonal Affective Disorder (S.A.D.), interesting acronym, isn’t it?

Now, I am not generally one for labels, as too often, labels are nothing more than a tactic for “a quick fix” and to sell more drugs. However, it is estimated that 15% of Canadians experience symptoms of Seasonal Affective Disorder this time of year. According to studies, the decrease in exposure to sunlight, lower activity levels and less socializing are all key factors in contributing to the cause the of the Winter Blues. There has been much research on the subject but, unfortunately, the direct cause still eludes the experts.

But, there is good news! Despite the lack of a clear cause, there are things you can do to fight these Blues away! With just a few simple changes, you can affect a drastic turnaround in the way you think and feel:

1. Get Up and Get Moving
Recreation or exercise raise the brain’s serotonin and endorphin levels, positively enhancing your mood and leaving you feeling less stressed. You’ll also look better and feel better when you exercise regularly. It has been proven to boost your confidence and improve your self-esteem! Regular physical activity does help prevent depression and gives a natural energy boost and, it promotes better sleep. Try to get between 30 and 60 minutes of physical activity into your day, everyday. Take a walk outside, go skating or hit the gym. It doesn’t have to be all work – it can be fun too!

2. Smart Snacking
Include proteins, veggies and complex carbohydrates in your snack selection to feel more alert. Simple carbs only raise your blood sugar temporarily, giving you a boost of energy then quickly leaving you feeling tired. So, toss those chips and go for something that will give you a longer lasting boost like a plate of raw veggies or whole grain pasta. Have some fun with it and enjoy some ants on a log (peanut butter and raisins on celery)!

3. Drink and Be Merry
Make sure you are getting enough water! The role of water in our bodies is nothing less than miraculous. It affects us on a number of levels like: flushing toxins from the body, supplying the body’s tissues with oxygen and nutrients, it is essential for circulation, protects cells from disease and viruses, and so much more! Dehydration causes migraines, fatigue, indigestion, and even muscle cramping – negatively contributing to the affects of the winter blues. Avoid alcohol and caffeine as they negatively affect your sleep which can leave you irritable, depressed, and generally un-refreshed.

4. Think of Doing a “Detox” Protocol
Great companies like Douglas Laboratories have easy “Detox” Programs (7 days) that will help you cleanse your liver and lower digestive tract in order for you to absorb your nutritents more efficiently and achieve optimal health. I strongly suggest that my patients complete a 7 day “Detox” every season.

5. Let There Be Light!
Sunshine is a vital ingredient for staying healthy and is your best source for essential vitamin D. Sunshine also helps to battle depression. So, if you can stand the cold, get outside! There are lots of fun activities to do outdoors during the winter months and exposure to natural light and fresh air have been shown to help lessen the affects of the winter blues and increase your overall health. Vitamin D supplements should be at least 1 to 2 IU in the winter months (unless you are a snowbird!).

6. Make Time for Friends
People tend to be less social during the winter months. Try to consciously set aside time for friends and family and laugh with them. Though it may be cliché, laughter really is the best medicine! Studies have shown that there are several physical health benefits of laughter. It has been shown to increase energy, reduce stress, lower blood-pressure, promote attentiveness and foster relaxation. I guarantee that this alone will lift your spirits!

7. Get Your Beauty Sleep
Sleep is important for a multitude of reasons but mainly to rebuild, repair and recharge your body. When you are asleep, your immune system is at its most active and repairs what it needs to while your brain re-organizes your cerebral ‘files’. Without sleep, you get sick in both mind and body. So, don’t deprive yourself of this essential step!

I hope that these 7 tips will help you in fighting off those winter blues. Try them out and, before you know it, it will be sunny and warm again! Do you have a winter ritual or specific things you do to keep the Winter Doldrums at bay? Please share them with me in the comments. I would love to hear what works for you!

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