Here’s the Skinny…

Gluten sensitivity is a growing trend. In fact, some studies show that 1 in 20 Americans have a gluten sensitivity and 1 in 133 have celiac disease. Many of my patients express a newfound vitality when eliminating gluten. While it is the gluten in wheat and other grains like rye and barley that we associate with the ill effects, when it comes to wheat there are some other components that create inflammation and, yes, make us fat.

The wheat of 50 years ago is not the wheat of today. Through genetic manipulation and hybridization the wheat of today is a hardier and higher-yielding plant. It also has a higher number of chromosomes, more starch, and more gluten as well as other proteins not originally found in wheat. While plenty of other crops have been genetically modified, no other food (with the exception of corn) has worked its way into hundreds of thousands of food products – many times without our knowledge.

Besides water, starch is the most widely distributed molecule found in plants. Starch is made up of amylose and amylopectin. Amylopectin makes up the largest component of starch by weight. There are different forms of amylopectin: A, B, and C. Amylopectin A is found in wheat and is considered by some to be a “Super Starch”. Unlike the other forms of amylopectin, amylopectin A is readily digested an has profound effects on insulin. One slice of whole wheat bread, for example, raises blood sugar the same amount a tablespoon of table sugar does. It is no secret that eating foods high in sugar promote weight gain and decrease insulin sensitivity – a combo that is at the forefront of numerous chronic diseases.

There is another component of wheat that most people do not know about and may be the reason why some find it more difficult to eliminate from their diet than others. That is because this component makes wheat addictive. Through digestion, wheat is broken down into smaller proteins called peptides, or exorphins. These protein fragments can bind to opioid receptors in the body like morphine and heroin. Our body body makes a similar substance called endorphins and contribute to what is known as the “runner’s high”. Besides making it difficult to give up, this addiction leads us to overeat because it feels good. That feeling is short-lived and many crash soon after consumption.

If you are having difficulty losing weight, wheat may be at least partly to blame. Consider eliminating wheat for 4-6 weeks to see if you not only lose weight, but feel better.

Building a Network of Support for New Parents

by Laurie Craft, MA, LMHCA

Regardless of a person’s culture or background, the birth of a new baby is a universally celebrated event. With birth comes feelings of hope, love, new life, and endless snuggles with the tiny, sweet, new babe. Birth also brings challenges that people do not often talk about: 24-hour on-call demand, many sleepless nights, a wealth of past & present emotional issues brought to the surface, identity issues, and often a decrease in marital satisfaction. All of these things (and more) are considered normal challenges when baby is born into a family.

This is why it takes a village to raise a child. One might even expand this ancient wisdom to say that it takes a village to make a family whole. When communities support parents, they indirectly help parents raise healthy children. And when new parents reach out for support for themselves, they often become better parents. It takes a village.

Because of the biological processes involved in pregnancy, birth, and breastfeeding, a new mother is in particular need of support during the perinatal period. A new mother’s senses are heightened, and she is more emotionally open and susceptible during the perinatal period than at any other time in her life. This is a good thing because it helps her be more open and attuned to her baby and thus more capable of meeting her baby’s needs. It is quite an amazing process that happens between mothers and their newborns. And it is because of this openness and heightened awareness that new mothers need extra care from their communities for many months (if not years) following birth. The better care that they receive, the better care they are able to offer their babies.

Photo “Mother’s Love” by DieselDemon available under a Creative Commons Attribution license. (c) DieselDemon

The good news is that there are quite a number of things that expecting families can do to build support and prepare for the journey of parenthood. This includes everything from actively building a community of support in one’s personal relationships to utilizing resources like childbirth education, support and community groups, new parent groups, counseling, birth and postpartum doulas, etc. Building this community of support can be a challenge for many new families, but it is well worth the effort, and the reward is significant.

Every postpartum family needs a village of support. It is no small task to nurture and bring new life into this world, and it is an experience that changes parents forever. Rather than a long, lonely struggle for survival, birth and parenting can become empowering and joyful rites of passage when families have a village of support. It is this empowerment and joy that gives birth to strong, healthy babies and whole families. It takes a village.

___________________________________________________

Laurie Craft earned an MA in counseling psychology in 2010 and will offer group and individual counseling at Become Counseling, located in the Thrive clinic, through June 2012. Bringing her experience as a birth and postpartum doula to her practice, she specializes in working with women during the perinatal period, addressing on a variety of perinatal issues including birth trauma, a history of sexual abuse, attachment/bonding issues, identity issues, and postpartum depression. She blogs at Calm with equal parts humor and insight.

A Naturopathic Approach

Menopause is defined as the cessation of menstrual periods for twelve consecutive months. If it is not brought about by surgery, medications, or radiation, it is considered a normal event of aging. While a normal part of aging, symptoms can be very uncomfortable for many women. Naturopathic medicine offers solutions.

The average age of menopause is 51; however, many begin experiencing symptoms well before. This transitional period, also known as perimenopause, is due to a fluctuation and an eventual decline in hormones. This is usually a time of mental, emotional, and physical unpredictability. While there are a variety of symptoms, ranging from headaches to mood swings, the most commonly experienced are hot flashes, sleep disturbances, and vaginal dryness. The key to alleviating these symptoms is in balancing hormones.

A naturopathic approach to menopause is multifaceted and includes diet, exercise, lifestyle changes, supplements, and sometimes prescriptions. This broad spectrum approach not only helps with symptoms but helps prevent common age-related diseases like osteoporosis, heart disease, alzheimer’s, and diabetes. While a treatment plan should reflect the uniqueness of the individual, the following are some general recommendations:

Diet: In addition to eating whole foods and eliminating processed foods, include phytoestrogens in your diet. Phytoestrogens are compounds found in plants that are capable of binding to estrogen receptors. Examples of these foods include soy, flax, nuts, and celery. Phytoestrogens only have about 2% the strength as endogenous estrogen, so they have a balancing effect on estrogen levels, whether they are high or low. Because they can either compete for the receptor site if levels are high or provide a low level of estrogenic effect when levels are low, they can help establish balance.

Supplements: Both nutritional and botanical supplements can provide symptom relief. Vitamin E at a dose of 400-800 IU per day as mixed tocopherols, for example, has been shown to relieve symptoms of hot flashes in a number of studies. Similarly, an herb called red clover (Trifolium praetense) contains phytoestrogens and helps with a variety of menopausal symptoms, including hot flashes, mood swings, and insomnia.

Prescriptions: Sometimes, despite changes in diet and lifestyle and the addition of supplements, symptoms persist. In this case a prescription may be needed. Bio-identical hormone replacement therapy (BHRT) is one option. Bio-identical hormones are derived from either soybean or wild yam. They require a prescription and are made in a compounding pharmacy. Besides being a natural alternative to synthetic hormones, dosing is tailored to you.

Naturopathic medicine can provide support for every phase of life. Women experiencing menopausal symptoms have a variety of options for seeking relief.

In October 2011 the Archives of Internal Medicine published the results of the Iowa Women’s Health Study. The study tracked the supplementation habits of more than 38,000 women for almost 20 years. The researchers concluded that dietary vitamin and mineral supplements may be associated with increased total mortality risk. Since its publication there has been a firestorm of criticism in mainstream media against dietary supplements.

The number of people studied, the length of time, and its publication in a prestigious journal make this sound very convincing, but how did they come to this conclusion? One might assume that the researchers looked at blood levels of nutrients in participants, but that is not the case. Instead the entire study was based on surveys. The survey was a 16-page questionnaire that examined both dietary and lifestyle factors. The troubling part, however, is that while most of the questionnaire was validated, the section regarding supplements was not. Validating a questionnaire is necessary to confirm accuracy. They acknowledge this in the study, but argue that “similar instruments” were evaluated. Also troubling was that there was no consistency in follow-up surveys. In a 1997 follow-up survey, for example, they asked about supplements but not about diet.

Other limitations of the study include the fact that many people start and stop supplements and do not take them with regular consistency. A diagnosis of terminal illness, for instance, gives rise to supplement use. Glossed over in this study was the amount of  women taking the synthetic hormone PremPro. Both confound the exposure-outcome association.

While the ideal way to get vitamins and minerals is through diet, the fact remains that most Americans do not eat enough fruits and vegetables. If you feel like your diet is lacking, then I encourage you to take a multi-vitamin and not be swayed by this flawed study.

Photo by Jonas N

Get  More Omega-3′s

We often hear about the benefits of omega-3 fatty acids, yet many of us are not getting enough. The American Heart Association recommends eating fish twice weekly for heart health. Omega-3′s serve more than just your heart. They decrease inflammation throughout the body, promote healthy skin, and help with mental function. Eating fish twice weekly can be challenging for some, so choosing a high quality fish oil by companies like Nordic Naturals and Seroyal/Pharmax is a healthy alternative.

A recent study from the journal Neurology demonstrated the benefits of omega-3′s on the aging brain. There is a certain amount of brain shrinkage that is associated with aging, and the greater the shrinkage the greater amount of mental decline and possibly Alzheimer’s disease occurs. In this study 30 nutrients were evaluated in 104 participants with the average age of 87. Brain volume was measured in 42 of the participants using an MRI. It was found that in those with sufficient omega-3 fatty acids had fewer changes in the white matter of the brain and they also had higher planning, attention and problem solving abilities. In contrast, those with higher amounts of trans fats did not perform as well on tests and had smaller brains.

Photo by Colin Dunn

Eat your Vitamins

In this same study, it was found that those with higher levels of vitamins B, C, D, and E performed better on exams and had larger brains. The best way to get vitamins is through food, so here are the foods with highest amounts of B, C, D, and E:

• Vitamin B: There are several B vitamins and include: thiamin, riboflavin, niacin, folic acid, pantothenic acid, biotin, B6, and B12. With the exception of B12, all can be found in high amounts in green leafy vegetables and varying amounts in most fruits and vegetables. B12, on the other hand, can only be found in animal products like liver, sardines, shellfish, grass-fed beef, lamb, and eggs.
• Vitamin C: A water-soluble vitamin that is found in high amounts in citrus, bell peppers, parsley, broccoli, strawberries and leafy greens.
• Vitamin D: A fat-soluble vitamin that can be found in shrimp, sardines, salmon, cod and mushrooms.
• Vitamin E: A fat-soluble vitamin that is highest in sunflower seeds, swiss chard, almonds, and spinach.

If you are like most Americans, you may not be eating enough fruits and vegetable, so I recommend a high quality multivitamin for insurance. If you want to discuss your diet or have questions about what supplements are right for you, stop in today.

Photo by Juushika Redgrave

Halloween has always been one of my favorite holidays. As a kid I loved dressing up (the scarier the better), the decorations, and, of course, the candy. Starting in early October, it seems like every home, store, bank, or workplace has a bowl of candy. A constant test of my own willpower, I see how it affects my own kids. As a kid, it is difficult to comprehend why adults always talk ill of sugar, yet they hand it out at every turn. I find myself telling my kids how bad it is, yet the next day I am giving them gummy worms.

Often adults are most concerned about the behavioral ramifications of getting kids hopped up on sugar. Sugar, however, has much more profound health concerns. Most are familiar with the many ways sugar can negatively impact health, but few know that it actually acts on our immune system. Several studies have demonstrated how sugar, regardless of form, reduces the ability of white blood cells to destroy microorganisms for up to five hours after ingestion. So what’s happening? It turns out that insulin is required for both glucose (blood sugar) and vitamin C to enter tissues. In the presence of excess sugar, they compete for the same transport sites into white blood cells. In contrast to sugar, vitamin C helps white blood cells destroy microorganisms.

So this Halloween, be concerned with more than just hyper kids. Remember, it is cold and flu season and we need our immune system in tip-top shape

Migraine headaches have been in the news a lot lately, and it has found some interesting outlets. For those who follow political news, you may recall over the summer Minnesota Congresswoman Michele Bachmann’s presidential candidacy was in question because she suffers migraines.  BOTOX® has also been in headlines promising relief for migraine sufferers. While we might not care as much as the media if Bachmann’s high heals are to blame or understand how BOTOX® erases more than just wrinkles, both stories illustrate how little we still know about migraines.

We know that migraines are caused by some abnormal brain activity, but we understand very little about how they are triggered. Possible triggers are too numerous to name here, but if you suffer from migraines you no doubt have spent considerable time trying to determine what causes yours. For those who have yet to determine their trigger, effective treatment is paramount. While you continue to search for your trigger (finding the cause is the best medicine) here are four natural treatments to consider after talking with your doctor.

1) Riboflavin – prophylactically at a dose of 400 mg/day, studies have shown that riboflavin, vitamin B2, is extremely effective. One double-blind study, published in the journal Neurology,  found that after 3 months 59% of the riboflavin group reported fewer symptoms compared to 15% of the placebo group

2) Magnesium -  appears to be particularly effective in treatment of premenstrual migraines. Studies have shown at doses between 300-500 mg/day magnesium helps to prevent migraines. Researchers concluded that a lower migraine threshold may be related to a magnesium deficiency.

3) Petasites hybridus - also known as butterbur, 50 mg of a standardized extract taken twice daily for 12 weeks has been shown to be an effective treatment for migraines. Two recent studies showed a dramatic reduction in frequency, as much as 60%, when compared to those taking a placebo. Butterbur contains alkaloids that can damage the liver, so it is essential that you talk with your doctor before taking longterm.

4) Tanacetum parthenium – also known as feverfew, this herb has long been used as a treatment for migraines. Recent studies have shown that the use of parthenolide, a chemical found in this plant, at a dose of 250 mcg per day effective in migraine prophylaxis.

____________________________________________________________________________

The Thrive dispensary carries high quality practitioner-brand natural supplements, available only under the guidance of a licensed practitioner, for treating migraines and other health concerns.

"garlic clove2" photo by Liz West

High cholesterol is a common problem among Americans. It is a major risk factor for heart disease and stroke, yet it has no symptoms. Understanding cholesterol, its function in the body, and how to effectively manage it is key to maintaining cardiovascular health, whether you’re a teen or an older adult.

What is Cholesterol?

Cholesterol is a waxy, fat-like substance. A majority (75-80%) is made by the liver, while the rest comes from the foods (only animal products) that we eat. Despite cholesterol’s negative connotation, it plays a crucial role in our health. Cholesterol builds and maintains cell membranes, acts as a precursor for hormones and vitamin D, aids in the production of bile, insulates nerve fibers, and is important for the metabolism of fat soluble vitamins. Cholesterol is not a problem until there is an excess in the blood.

Types of Cholesterol

High cholesterol has no symptoms, so many people do not realize they have it. The good news is that it can be detected by a simple blood test. Your doctor will order what is called a lipid profile that looks at:

Low density lipoproteins (LDL): Known as “bad” cholesterol, an excess of LDL cholesterol can lead to a build-up of plaque in the walls of arteries leading to a condition called atherosclerosis.

High density lipoproteins (HDL): Known as “good” cholesterol, HDL helps the body get rid of the bad cholesterol. It acts as a cholesterol scavenger by bringing cholesterol back to the liver to be broken down. Higher levels of HDL decrease your risk of heart disease.

Very low density lipoproteins (VLDL): This is a precursor to LDL and is made mostly of triglycerides. A high VLDL level increases your risk of heart disease and stroke.

Triglycerides: Triglycerides are another type of fat. They are carried by VLDLs and are stored in fat cells throughout the body. Excess calories, alcohol, or sugar are converted to triglycerides.

Strategies for Treating High Cholesterol

Whether you choose a more conventional or natural approach for decreasing cholesterol, the strategy is the same. Any treatment focuses on one or all of the following:

Decrease consumption: Looking at your diet should be the first place any treatment should start. There are many effective diets out there, including the Ornish diet, the Portfolio Diet, and the TLC diet. Following a strict diet is not always necessary and lowering cholesterol can be achieved if you remember that cholesterol is found only in animal products and triglycerides are formed when we eat an excess of sugar, alcohol, or calories.

Decrease production: Statin medications like Lipitor work on decreasing the production of cholesterol by blocking an enzyme necessary to make cholesterol. A similar effect can be achieved by taking a natural product called red yeast rice, which contains a naturally-occurring statin that has no side-effects. Soy has also been shown to decrease production of cholesterol.

Decrease absorption: A drug known as Zetia works by preventing the absorption of cholesterol in the intestine. Vytorin is another commonly-used drug that combines a statin with a cholesterol absorption inhibitor. You can also decrease absorption through diet, by increasing your consumption of sterols, which can be found in nuts and vegetable oils. A smaller amount is found in fruits and vegetables.

Increase elimination: Bile contains cholesterol, so bile acid binding resins, like the drug Welchol, are used conventionally to eliminate cholesterol through feces. A more natural approach is to increase the amount of soluble fiber in the diet. Soluble fiber is found in fruits, oats, barley and legumes.

Factors that Influence Cholesterol Levels

In addition to diet, cholesterol levels are affected by age, weight, gender, genetics, disease, and lifestyle. Maintaining healthy cholesterol levels is an important step in battling heart disease and stroke. For some, this requires dietary changes. For others it may mean a multi-pronged approach incorporating medications or supplements. While naturopathic doctors are uniquely trained in supporting patients with diet and lifestyle changes, they can also prescribe medications to lower cholesterol.

____________________________________________________________

Thrive’s offers free health talks on Treating High Cholesterol without Drugs on Saturday, October 15, November 19, and December 17 from 10:00-11:00 a.m. Register online now.

The Thrive dispensary also carries high quality practitioner-brand natural supplements, available only under the guidance of a licensed practitioner, for treating high cholesterol and other health concerns.

Celebrate the Changing Seasons with a Fresh Start

The fall equinox is a great time to celebrate the change of seasons, let go of habits and emotions that are holding you back, and make a fresh start. As you become more in tune with your health, harness that awareness and the energy of the new season and do a detox.

“Doing a detox” is actually a bit of a misnomer because our body is continually detoxing. The human body, however, can handle only so much and most can benefit from enhancing the body’s ability to detox. Here are four simple steps that will help:

1) Consider your Diet

Fall’s bounty offers some powerful detox foods. Beets, as well as other root vegetables, contain compounds that are high in antioxidants and stimulate enzymes that neutralize and excrete toxins from the body. Green leafy vegetables like kale and chard have similar compounds and can enhance detox. Eliminating common food allergens like gluten, dairy, and soy can also help.

Minimizing your exposure to pesticides is also an important step. The Environmental Working Group has a free, downloadable guide of produce with the most and least pesticide levels (EWG.org). Avoiding the “dirtiest dozen” reduces the toxic load on your body.

2) Look at your Environment

Is your home toxin-free? Despite your best efforts, you may be falling short. A 2006 article in The Seattle Times discussed a study done on ten Seattle residents. Each had evidence of exposure to plastics, fire retardants, mercury and pesticides. Reduce your exposure by removing your shoes before entering your home, reviewing the ingredients in your cleaning and beauty products, getting rid of non-stick cookware, and drinking filtered water.

3) Enhance Elimination

There are four organs of elimination: liver, lungs, kidneys and skin. Most Americans underutilize the detoxifying abilities of the lungs and skin. If you tend to sit hunched over a desk, hold your breath when you’re stressed, and take shallow breaths you could benefit from learning diaphragmatic breathing, which helps to eliminate toxins and relieve stress. The skin, as the largest organ, can be a detoxing powerhouse by eliminating toxins through sweat. Many of us do not do this enough. Working up a sweat and using a sauna are great ways to detox.

4) Lose Weight

Toxins are stored in fat, so if you need to lose weight, now is the time! Don’t wait for extra pounds to pile on over the winter; get a head start on that new year’s resolution by eating a balanced diet and making exercise a habit – key steps to lasting weight loss. Before starting any diet or exercise program it is important that you see your doctor and discuss a strategy that is right for you.

_________________________________________________________

Thrive Detox & Weight Loss Series

$85 FOUR-SESSION SEMINAR

This four-session seminar will motivate you to make lasting dietary and lifestyle changes, not through willpower, but through knowledge. Your measurements, weight, and blood pressure will be taken to monitor your success. A whole foods diet is followed and this class is suitable for those trying to determine food allergies/sensitivities. Each week focuses on a different organ of elimination as you learn to enhance your body’s natural ability to detox. The seminar, led by Dr. Moser, includes handouts, recipes, and a detox tea.

• OCTOBER: Sundays, 10/9-10/30 from 1-2:30 p.m.

• NOVEMBER: Wednesdays, 11/2-11/30 (not 11/23) from 7-8:30 p.m.

• DECEMBER: Wednesdays, 12/7-12/28 from 7-8:30 p.m.

• JANUARY: Thursdays, 1/5-1/26 from 7-8:30 p.m.

Register online or call 206-257-1488.

WHAT DO PARTICIPANTS HAVE TO SAY?

“This has been such a positive experience and I intend to carry on with all facets of what I took in.  This is the kind of medicine I resonate with, and when able will come to Thrive for my wellness rather than the ‘traditional’ model.”

“I just finished this four week detox program and feel well on my way to a healthier more vibrant, energized life! Dr. Scott Moser is well informed and very approachable regarding wellness issues.”

Schedule Routine Checkups for Optimal Health

by Scott Moser, ND, LMP
In general men are much healthier than women, right? Wrong! Life expectancy for a man in the United States is five years less than for a woman. Men are also three times less likely to visit the doctor. So if our health and life is on the line, then why is it that we (men) are so resistant to going to the doctor? As a man I understand that whole mentality of “why go to the doctor if you’re not sick?” or “I will just tough it out,” or “I am not going to go if you keep nagging me.” As a physician, however, I know this mentality is dangerous.

Let’s change our thinking. We do routine maintenance on our cars in the form of oil changes and engine tune-ups in an effort to prevent breakdowns and make cars last longer. We make time for this type of maintenance because this means less costly repairs in the future. Isn’t it time we viewed our own health the same way?

The fact is that many disease states have no symptoms until late stages. Heart disease, for example, is the number one killer in the United States, yet many of the risk factors have no symptoms. If you don’t have routine exams, you may not know that you have high blood pressure, high cholesterol or even diabetes – all of which are major risk factors for heart disease and require evaluation by a doctor. You know what, guys? These are the same risk factors for erectile dysfunction.

Similarly, even mild symptoms can be a sign that something is wrong. Urinary symptoms like increased frequency, urgency, or hesitancy are common complaints in men as they age. This can be sign of a benign condition known as benign prostatic hyperplasia (BPH) or something more ominous like prostate cancer. Because both conditions present the same, distinguishing between the two requires physical exam and labs.

Bottom line: It’s time to care for our health at least as well as we do our cars. Even if we maintain a healthy lifestyle, we are not immune to disease. Most disease is preventible or treatable if caught early. This requires the care of a physician. Let your doctor be your guide to a long and healthy life.

Visit the Men’s Health Network for a schedule of routine checkups for men (scroll down to page 2).