Revised Edition III
HEALTH
19.99 CAN
HEART HEALTH WITH NATURAL MEDICINE REVISED – 3rd EDITION •
Newest Risk Factors and Most Important Tests you should ask for
•
Which ‘Food’ entered our Diets in 1911 causing more damage to Heart Health than anything else in history
•
Specific Nutritional Supplements to help you avoid Drugs and Surgery.
•
Which
Blood
Thinners
are
no
longer
considered safe or useful according to the American Heart Association and should be discontinued as ‘Treatment’?
Drugs still
commonly prescribed every day in Canada. •
How can Statin drugs for cholesterol damage the heart and what are your alternatives to these often dangerous drugs
•
Cholesterol is NOT the Bad Guy!
2
HEART HEALTH WITH NATURAL MEDICINE REVISED – 3rd EDITION
Dr. Heather Fox Ph.D. © 2005 Revised 2nd Edition Choice Solutions 1168 Albert Street Regina, Saskatchewan S4R 2R1 ISBN 0 973839 0 - 6 Published 08/2007 Copyright © 2007 by Heather Fox
All rights reserved, which includes the right to reproduce this book or portions thereof in any form whatsoever except as provided by Canadian Copyright Law. For further information contact Choice Solutions. Published in Canada 2005
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Table of Contents
Chapter 1 ............................................. 6 Cardiovascular Disease ......................................... 6
Chapter 2 ........................................... 11 Contributing Factors to Heart Disease .......... 11
Chapter 3 ........................................... 28 Women and Heart Disease ................................. 28
Chapter 4 ........................................... 32 Newest Risk Factors and Tests You Can Ask Your Doctor For ..................................................... 32
Chapter 5 ........................................... 44 Treatment of Heart Disease ‐ Allopathic Medicine ................................................................... 44
Chapter 6 ........................................... 48 The Importance of Water ................................... 48
Chapter 7 ........................................... 63 Natural Health with Natural Medicine ........... 63
Chapter 8 ........................................... 72 4
Bioenergetic Medicine and Homeopathy ...... 72
Chapter 9 ........................................... 79 Nutritional Supplements for Cardiovascular Disease ...................................................................... 79
Chapter 10 ....................................... 105 Botanicals ‐ Plant or Herb Based Nutrients .................................................................................. 105
Chapter 11 ....................................... 126 Stress and Heart Disease ................................. 126
Chapter 12 ....................................... 136 MASSAGE AND BODY THERAPIES ................. 136
Chapter 13 ....................................... 142 EDTA Chelation Therapy ................................. 142
Chapter 14 ....................................... 144 Heart Healthy Recipes ...................................... 144
References........................................ 164 INDEX ............................................. 167
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Chapter 11 Cardiovascular Disease According to Health Canada Cardiovascular disease or heart disease is the number one killer in Canada. It is also the most costly disease in Canada, putting the greatest burden on our national health care system. Heart Disease is a relatively new disease. The first record of Heart Attack was in 1912. The foods we eat became far more processed with the introduction of white flour, white sugar, trans fats like shortening and margarine. These ‘foods’ came into our food chain at the turn of the century. Heart Disease can be reversed. There are many different diseases in today’s world that may be considered Heart Disease or Cardiovascular Disease. We will look at the most common and ultimately the most dangerous to the total population and at the treatment alternatives available today.
Heart Attack A blockage in the heart's arteries may reduce or completely cut off the blood supply to a portion of the heart. This can cause a blood clot to form and totally stop blood flow in a coronary artery, resulting in a heart attack (also called an acute myocardial infarction or MI). Be aware of the Warning Signs of Heart Attack: 6
Chapter 2 Contributing Factors to Heart Disease
High LDL cholesterol and triglycerides Inflammation Chronic Infection Diabetes Smoking Consuming Trans Fats Obesity Physical Inactivity Infection Iron Overload (especially men) Gum Disease Male Pattern Baldness Earlobe Creases
Cholesterol ‐ Not the Bad Guy! Cholesterol is derived from our diet or it is manufactured in a variety of body tissues, including the liver, adrenal cortex, skin, intestine, testes, and aorta. Every cell membrane in our body contains cholesterol.
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Each cell in our body covered or protected by a membrane called the plasma membrane. The functions of the cell membrane include controlling what goes in and out of the cell. This involves getting rid of the waste material of the cell nucleus; providing shape to the cell; helping to group cells together in the formation of tissues; transportation of particles through ionic channels and proteins; holding receptors that allow chemical messages to pass between cells and body systems; and enzyme activity involved in metabolic and immune functions. The plasma membrane is a continuous double-layer of lipids, interweaved with cholesterol and proteins. The membrane is fluid although it serves as a protective layer between the aqueous interior and exterior of the cell. The molecules that make up the cell membrane are always active and moving. Essential fatty acids face the inside of the cell and the membrane is roughly the consistency of a heavy vegetable oil. The plasma membrane can be penetrated by specific molecules and while it allows nutrients and other essential elements to enter the cell it also allows waste materials to leave. Smaller molecules like oxygen, carbon dioxide and water are able to move quite freely but the movement of larger molecules like amino is more regulated through specialized receptors. Cholesterol has a special role in contributing to the firmness and structure of the plasma. Cholesterol is found in concentrations of up to 50 percent in the plasma membrane. The plasma membrane contains many proteins that perform important. Cholesterol is important to helping these proteins maintain their functions such as the formation of 12
blood clots, transportation of sugars into the cells, fat burning or storage, the transfer of minerals such as magnesium into the cell and more. When cholesterol levels are inadequate, the cell membrane becomes leaky or porous. Cholesterol is the body’s repair substance: scar tissue contains high levels of cholesterol, including scar tissue in the arteries. Cholesterol is the precursor to vitamin D, necessary for numerous biochemical processes including mineral metabolism. The bile salts, required for the digestion of fat, are made of cholesterol. Those who suffer from low cholesterol often have trouble digesting fats. Cholesterol also functions as a powerful antioxidant, thus protecting us against cancer and aging. Cholesterol is vital to proper neurological function. The central nervous system contains almost a quarter of the cholesterol present in the whole individual. It plays a key role in the formation of memory and the uptake of hormones in the brain, including serotonin, the body’s feel-good chemical. When cholesterol levels drop too low, the serotonin receptors cannot work. Cholesterol is the main organic molecule in the brain, constituting over half the dry weight of the cerebral cortex. A recent study into the relationship between low cholesterol levels and Parkinson’s Disease suggests alarming results. Researchers at the University of North Carolina (UNC) compared the LDL cholesterol levels of 124 Parkinson's patients with a 112 people who were free of the disease. After taking age, smoking and pharmaceutical use into account the study concluded that the Parkinson's link in men 13
In 2004 48 million U.S. doses were dumped after some turned up contaminated and U.S. and British regulators decided there was no certainty the rest weren't contaminated as well. According to Dr. Joseph Mercola, “what the conventional media and the Center for Disease Control and Prevention fail to disclose in their flu promotion materials is that close to 80 percent of flu vaccines contain as much as 25 mcg of mercury per dose. The EPA's safe limit for mercury is 0.1 mcg/kg, which means everyone who gets the flu vaccine receives an overdose of mercury. In other words, you would have to weigh at least 550 pounds to receive a flu shot and be within the safe federal exposure limits for mercury.� Mercola also reminds us that 80 percent of flu vaccines contain as much as 25 mcg of mercury per dose. The EPA's safe limit for mercury is 0.1 mcg/kg, which means everyone who gets the flu vaccine receives an overdose of mercury.
Diabetes and Syndrome X For the past 20 years physicians have judged Syndrome X to be a powerful indicator of an eventual heart attack. In Syndrome X, the symptoms are an inability to fully metabolize carbohydrates; high triglycerides; reduced HDL levels; smaller, denser LDL particles; and increased blood pressure. Hundreds of excellent scientific articles have linked insulin resistance and more recently leptin resistance to cardiovascular disease much more strongly than cholesterol, and they are in fact at least partially responsible for cholesterol abnormalities. Insulin and leptin resistance result in "unusually small dense" LDL particles and a greater number of particles. Trans Fatty Acids INCREASE Insulin and Leptin Resistance!! 22
This is much more important than the total cholesterol number. Small, dense LDL particles can squeeze between the cells lining the inside of the arteries where they can get struck and potentially oxidize, turn rancid, and cause inflammation of the lining of the arteries and plaque formation.
Iron Overload We all know that iron, exposed to the elements, can rust. Likewise, so can the iron in your body be susceptible to rust through the process of oxidation. Once oxidation occurs the result is often damage to tissues and blood vessel walls. Recent research suggests that iron is most damaging to the heart if LDL cholesterol levels are high as well. The damage is thought to occur as a result of the free iron oxidizing the LDL cholesterol particles and since they are so small (keep in mind the role of small LDL particles in rushing to help close damaged sites within the vascular system) and these small, rusty particles can cause much damage. Elevated iron levels can also lead to heartbeat irregularities, heart attacks, and heart failure by interfering with the smooth flow of blood. It is very important to consume a buffered form of Vitamin C such as what is available in good quality powdered products which can be mixed with water and consumed slowly over time. Pay special attention to your cookware and avoid the use of cast iron pots and pans. Also avoid foods that are supplemented with iron. Supplements to consider to help to reduce iron overload are calcium, fiber, garlic, magnesium, vitamin E, and green tea. *Note: Some individuals have been advised that if they wish to protect themselves from iron build-up may also want to consider a blood donation. The potential for anaemia must be considered in 23
what is essentially a ‘blood-letting’ technique. Iron chelation may be ultimately a more desirable treatment option, especially for those who are not comfortable with giving blood. The body naturally eliminates iron at a very slow rate so excess iron levels will remain essentially unchanged once accumulation is in the problem range without treatment. Chelation therapy in addition to certain supplements may be the best alternative. For patients with severe iron overload who do not seek therapeutic intervention it takes years to reduce their total body storage of iron to normal levels. The benefits of iron chelation therapy are usually clinically apparent relatively quickly. This observation has led some to suggest that the benefits of iron chelation therapy may in large part come as a result from its ability to effectively detoxify iron by removing it from the iron pool Cardiac benefits specifically are clear with iron chelation therapy. Myocardial disease is common among patients with iron overload, due largely to the toxicities associated with iron overload. Chelation therapy may prevent early cardiac death.
Gum Disease Bleeding, red, swollen gums are the common symptoms of gum disease or gingivitis. This inflammatory condition results in bone deterioration as a result of the invasion of bacteria. In a Canadian Study of individuals between the ages of 26 and 69, those who had a severe gum disease had a three to seven times increased risk of fatal heart disease. The results were very similar for stroke. Researchers concluded that those with poor oral health may be up to three times more likely to have a stroke. In a study published in the February 2005 issue of the journal ‘Circulation’ it is reported that researchers at Columbia University Medical Center measured the specific bacteria that are known to 24
cause periodontitis. Periodontitis is a more severe form of gum disease which was seen in the mouths of more than 600 people ages 55 and older with no previous history of stroke or heart attack. At the same time scientists were involved in the study of the bacteria they also looked at the thickness of the carotid arteries. The carotid arteries are two major arteries on each side of the neck that supply blood to the brain. Thickening of the carotid arteries can lead to stroke and heart attacks. The results showed a clear link between the bacteria that cause serious gum disease and thicker carotid arteries, even when other contributory factors such as smoking, high blood pressure and diabetes were accounted for. Studies have shown that in people who have gum disease the bacteria travel into the bloodstream which can at some point lead to adverse events like heart attack and stroke. Another theory involves a hyper-inflammation response to the prolific presence of bacteria in the mouth. The immune system, in turn, may over-respond, creating hyper-inflammation, which stresses the heart and blood vessels and we often see elevation of the C-reactive protein levels in response to the inflammation. Symptoms of gum disease include: • • • • •
gums pulling away from the teeth gums appear red, swollen, or tender gums that bleed while brushing bad breath a discharge of pus
Calcium, Coenzyme Q10, and Vitamin C are important supplements for gum disease in conjunction with a natural antibiotic regiment involving products such as Oil of Wild Oregano, Olive Leaf Extract and Allicin. 25
Chapter 3 Women and Heart Disease Women are every bit as much at risk from heart disease as men and have a few additional factors to be aware of. Women often think of heart disease as a man's health concern, but heart disease is very much equally a woman's problem. Stroke is the 3rd leading cause of death for women right after cancer as the number two cause of death. Almost twice as many women die from cardiovascular diseases – stroke being only one disease - than from all forms of cancer combined. While men have heart attacks and strokes more often than women, the death rate for women from cardiovascular disease is higher.
Menopause With progressive age, women become more at risk for cardiovascular disease. Coronary heart disease rates in women after menopause are 2–3 times higher than in women of the same age before menopause. Lower levels of estrogen during and after menopause are thought to increase a woman's risk for cardiovascular disease. Early menopause, natural or surgically induced, can double a woman's risk for developing coronary heart disease. It is not advisable for women to take synthetic hormone replacement therapy (or HRT) to reduce the risk of coronary heart disease or stroke. In February 2004 the American Heart Association updated its Guidelines for Cardiovascular Disease Prevention in Women with new recommendations based on studies on the use of estrogen with other hormones and estrogen alone. The statement the Association made was to declare that estrogen alone and estrogen plus progestin should not be used to prevent heart disease or stroke. 28
Many established methods are available to lower heart disease risk in women. The use of hormone replacement therapy actually resulted in a higher risk of heart attack and stroke for women taking these drugs. Younger women are also at risk for cardiovascular disease if they smoke or have high blood pressure, diabetes, high cholesterol levels, and a family history of cardiovascular disease at young ages. Women with congenital heart disease (born with a heart defect) have a higher risk of having a baby with a heart defect.
Pregnancy High blood pressure can be a serious complication of pregnancy. Occasionally it is present and can be detected prior to conception but this would be a factor not specifically related to pregnancy. Pregnancy can however increase the degree of severity in some women. It is important to have your blood pressure checked often all through your pregnancy but especially after 20 weeks the risk of high blood pressure or ‘toxemia’ or ‘pre-elcampsia’ is greater. With this condition very high blood pressure can occur, with a rapid weight gain, swollen ankles and protein in the urine. It affects blood vessels, kidneys, liver and the brain and can also result in decreased blood flow through the placenta leading to slower growth in the uterus and danger to the baby. Pre-eclampsia is the leading cause of premature birth. Visual disturbances, severe headaches and abdominal pain are usual early symptoms of preeclampsia.
Contraceptives Taking birth control pills increases the risk of heart attack, stroke, and blood clots in certain women. A study carried out by the World Health Organization reported the association between current use of oral contraceptives and heart attack in more than 300 29
Chapter 4 Newest Risk Factors and Tests You Can Ask Your Doctor For Fibrinogen - a marker for blood clotting and inflammation Lipoprotein - a marker for impaired fibrinolysis and plaque build-up produced in the absence of Vitamin C Homocysteine - a marker for hypercoagulability 'clotting' and damage to arteries Syndrome X - a condition of insulin resistance C-Reactive Protein - an inflammatory marker Iron Overload - One out of every 200 people may have iron overload or hemochromatosis.
Fibrinogen About 700,000 heart attacks and stroke deaths occur in the United States each year as a result of a blood clot obstructing the delivery of blood to the heart or brain. Reports in the New England Journal of Medicine showed that those with high levels of fibrinogen were more than twice as likely to die of a heart attack, but the risk of a stroke increases as well.
Homocysteine Homocysteine is regarded as more dangerous than cholesterol because homocysteine damages the artery and then oxidizes 32
cholesterol before cholesterol infiltrates the vessel. Homocysteine is now widely recognized by scientists as the single greatest biochemical risk factor for heart disease, estimating that homocysteine may be a participant in 90% of cardiovascular problems.
"Homocysteine reflects the health of your genes." say Patrick Holford and Dr James Braly MD in their 2003 publication "The H Factor". "Your H score is more important than your weight, your blood pressure or your cholesterol level. It is your most vital, preventable and reversible health statistic." and "Your Homocysteine level is a more accurate predictor than cholesterol of our risk of heart attack or stroke." Homocysteine is regarded as more dangerous than cholesterol because homocysteine damages the artery and then oxidizes cholesterol before cholesterol infiltrates the vessel. Homocysteine is now widely recognized by scientists as the single greatest biochemical risk factor for heart disease, estimating that homocysteine may be a participant in 90% of cardiovascular problems. Why aren't our doctors looking at it? They can. And YOU can ask your GP to do the blood test - a fasting plasma homocysteine. The Labs will give "normal levels" as 6.5 11.9mmol/L or even higher but Halford recommends a level below 6. Laboratory results in some locations come back with a notation for the doctor that says - "Elevated Homocysteine levels are associated with increased independent risk of cardiovascular disease. A 5 mmol/L rise in HoCy correlates to a 0.5mmol/L increase in Cholesterol. Elevations are also found in anaemia, genetic homocystinuria, renal disease, deficiencies of B group vitamins B12, Folate, Pyridoxine (ie B6) and some drug therapies." Royal Perth Hospital began a study about 4-5 years ago on the effectiveness of using B12, B6 and folic acid to lower 33
10 Step Homocysteine Diet 1. Eat less fatty foods - more fish, eggs, lean meat and vegetables 2. Eat your greens 3. Clove of garlic a day 4. Use good quality sea salt sparingly on foods 5. Cut back on tea & coffee 6. Limit alcohol 7. Reduce your stress 8. Avoid smoke toxins 9. Correct hormonal deficiences (not HRT - natural or nutritional) 10. Supplemental nutrition (multi plus individual needs)
C‐Reactive Protein C - reactive protein is a marker for inflammation that rises several hundredfold in response to acute tissue injury but stays relatively stable in the absence of inflammation. When CRP levels are factored in as a cardiovascular risk, along with hypertension, diabetes, elevated cholesterol, family history, and BMI, there is significant improvement in predicting cardiac health compared with models that exclude CRP testing.
Syndrome ‘X’ and Insulin Resistance The significance of Insulin Resistance and Syndrome X was discussed briefly above as one of the important co-factors in heart disease. This cannot be overstated. 39
Insulin levels as well as leptin levels can be tested in a simple blood test much the same way blood sugar levels are tested. Symptoms of Syndrome X and insulin resistance are as follows: Syndrome X is a cluster of risk factors or symptoms for heart disease associated with insulin resistance. These risk factors include: • • • • • • • •
hypertriglyceridemia (high blood lipid), low HDLcholesterol hyperinsulinemia (high blood insulin) hyperglycemia (high blood glucose) hypertension (high blood pressure) Type II diabetes central obesity elevated levels of blood factors that promote blood clotting high levels of uric acid in the blood
Testing for insulin resistance include a variety of blood tests to measure levels of glucose, insulin, triglycerides, cholesterol, uric acid, fibrinogen and PAI-1. In addition, blood pressure and weight will be measured and evaluated. The alarming consumption of trans fatty acids over this past century are a major piece of the puzzle where insulin resistance is concerned. Trans fatty acid molecules have been altered by the process of partial hydrogenation.
Trans fats cause: • • •
significant and serious lowering of HDL cholesterol and a significant and serious increase in LDL cholesterol make the arteries more rigid cause major clogging of arteries 40
• • •
cause insulin resistance cause or contribute to type 2 diabetes cause or contribute to other serious health problems.
One study found that the ability of blood vessels to dilate was 29 percent lower in people who ate a high trans fat diet compared to those on a saturated fat diet. Vessel function is known to be impaired in patients with cardiovascular disease. Blood levels of HDL cholesterol were 21 percent lower in the high trans fat diet group compared to those in the saturated fat group. This was reported in an article in the Journal of the American Heart Association in July of 2001. The altered trans fat molecule has a purpose. Its purpose is to regain its balance and to normalize and it does this by ‘attaching’ to other molecules. Most significantly it attaches to oxygen, neurons at the neural synapse on the brain where we make ‘connections’ that affect our memory, feelings and body functions, and last but not least it attaches to hormones. When trans fatty acid molecules attach to insulin, the insulin ‘receptors’ are no longer able to pick up the insulin from the blood. Consequently, the insulin present in the blood, now burdened with the attached trans fat stays there and we see several problems result. The first problem is that this prolonged presence of trans fat is much more likely to do damage to arterial walls. Another problem is that the body, not able to lower insulin levels begins to believe it must be hungry. So we see an increase in appetite levels and we eat to satisfy the hunger. When we eat more than what our body actually requires to maintain itself over prolonged periods of time that ‘extra’ food will eventually become stored fat. And so it goes. Top nutritionists at Harvard have stated: "By our most conservative estimate, replacement of partially hydrogenated fat in the U.S. diet with natural unhydrogenated vegetable oils would prevent approximately 41
30,000 premature coronary deaths per year, and epidemiologic evidence suggests this number is closer to 100,000 premature deaths annually." There are NO safe levels of trans fats. Canadian estimates indicate our children are consuming among the highest levels of trans fats in the world with a daily consumption of up to 30grams. This is heart disease and diabetes in the making. Where did trans fats come from? While occurring naturally in very small levels in certain foods, the dangerous trans fats that are a result of partial hydrogenation were introduced into our food chain in 1911. Proctor and Gamble had hired a chemist to develop an alternative to tallow or lard in the production of candles. Remember most homes used candles for light prior to electricity. The chemist discovered that by forcing hydrogen through cottonseed oil the result was a substance that looked like lard. It was white and firm. It tolerated much higher levels of heat than lard without smoking. It had a much longer shelf life than lard. Rather than lose the huge investment in the development of this product, the company explored other uses for it. With the idea that the substance was from a vegetable source and was – by their estimates – superior to lard for the above stated reasons they decided it would be a sound idea to market the product for a substitute for lard as food. Enter Crisco Shortening. Since then we have seen partially hydrogenated oil creep its way into virtually every food. Margarine was the next major development as the consumer swallowed a product that became a substitute for butter. This synthetic fat became a part of nearly every food imaginable from soda crackers, to puddings, additives to peanut butter, bread and any baked good that had previously relied on lard, puddings, gravies and dressings. It was sold as the ‘pure’ healthy alternative and the war against saturated fats began in earnest. 42
Chapter 7 Natural Health with Natural Medicine Quality Nutrition from Real Food ‐ Protein Eat high fiber, moderate and good quality protein. There is ongoing debate about where we should get our protein from. Should we eat meat? Is red meat the ‘bad meat’ and should we eat only white meat such as turkey or chicken? Is fish important to our daily diet or is it too polluted to be considered a healthy food choice? Should dairy be avoided at all cost? Is soy a better alternative to animal proteins? There is no absolute right answer for everyone. There are reasons some sources are bad choices on an individual level but we all make our food choices according to a variety of factors and personal preferences and tolerances. Here are some important points to remember. 1. Red meat especially impacts the body’s pH levels. Balancing the pH is a major step toward well-being and greater health. Scientists have discovered that the body fluids often associated with a state of health are alkaline (high pH ) whereas the body fluids associated with illness are acidic ( low pH ). Symptoms associated with excess acid balance may include: anxiety, diarrhea, dilated pupils, fatigue in early morning, headaches, hyperactivity, hypersexuality, insomnia, nervousness, rapid heartbeat, restless legs, shortness of breath, strong appetite, high blood pressure, warm dry hands and feet. An extended time in the acid pH state, can result in inflammatory conditions. Red meat and whole wheat are among those foods that contribute to an acid pH level. 63
2. Foods considered to be alkaline-forming and helpful to people with consistently acid pH include: almonds, aloe vera, apples, apricots, bee pollen, buckwheat, cabbage, cantaloupe, celery, carrots, cucumbers, dairy products except hard cheese, dates, dulse, poached eggs, figs, grapefruit, honey, lettuce, millet, parsley, raisins, peaches, fresh red potatoes, pineapple, soy products, sprouted seeds, cooked spinach, turnip tops, wakame miso soup, azuki beans, rice, mineral water. Age is often a factor to consider when making food choices. Keeping our pH levels alkaline becomes increasingly important the older we get. 3. Many of the problems associated with consuming dairy products lies in the way the animals are raised and fed and how the milk is then processed. Milk comes from cows that are often fed high-protein soybean meal or grains grown by poor agricultural practices in deplete soil. These animals are very often also fed growth hormones to increase production. Over time, the health of these cow’s who are maintained on a production line becomes compromised. We see an increase in a dairy cow's risk of developing mastitis, liver problems, and pituitary gland problems all of which lead to frequent doses of antibiotics. Regular exposure to synthetic hormones and antibiotic residues is not likely to be in our best interests regarding our health as consumers. Milk is pasteurized by exposure to high temperatures to destroy any bacteria that may be present but there are consequences to that process as well. Vital enzymes present in the milk that would normally aid in its digestion are destroyed. Phosphatase, an enzyme that helps your body properly absorb the calcium found in milk is one of those enzymes. Many vitamins are also destroyed. Then we have the homogenization process that forces healthy fat in milk through a fine straining device. This process breaks the fat globules into much smaller particles which prevents separation as the milk ages. (Separate fat globules create cream when the milk separates under normal conditions. 64
Lactose which is a simple sugar found in milk but some people are unable to utilize this sugar and are considered lactose intolerant. Sensitivity to milk sugar is a separate and major issue from milk allergy. Nearly half of the world population is lactose intolerant. Lactose intolerance can often cause symptoms ranging from bloating, abdominal pain, and diarrhea. Milk is the most common food allergen. Milk allergies may manifest as skin rashes, eczema, chronic otitis media (fluid and/or infections in the ears), hyperactivity, and other problems. Many people who experience problems with cow milk find goat’s milk and goat dairy products an acceptable substitute. Goat’s milk has many benefits that other milk substitutes such as soy milk do not have. It is still a natural protein source and can still often be purchased from the farmer direct. Fat cells in goats’ milk are closer in size to human fat cells and are easier for the human body to digest. Goat milk doesn’t separate the way cow’s milk does so homogenization isn’t necessary. Many of the digestive difficulties people encounter both with cow dairy products and with soy products are avoided. The goat dairy industry is smaller and generally these animals are not subject to the same level of health interventions that we see in commercial cow dairy operations such as growth hormone, excessive antibiotic use etc. Goat Dairy Products are still an important alternative to consider! 4. Despite the successful marketing of soy as the best alternative to dairy or other animal sources of protein there is considerable evidence suggesting soy is NOT all that it has been suggested. Preliminary findings by confirm that soy infant formula (currently the sole food of 6,500 British babies) has a clear effect of estrogen on laboratory rats. 65
Soya contains high quantities of various toxic chemicals, which cannot be fully destroyed even by the long cooking process. And processing is a long and extensive when it comes to the production of many soy products. Some of the toxins that have been identified as potentially dangerous in soy in clued: • phytates, which block the body's uptake of minerals • enzyme inhibitors, which hinder protein digestion • haemaggluttin, which causes red blood cells to bond and inhibits oxygen uptake • phytoestrogens (also known as isoflavones) genistein and daidzein, which mimic and sometimes block natural hormone levels of estrogen. • Soya is also known to be a factor that contribute to thyroid problems 5. Fish is an excellent source of Omega-3 fatty acids, integral in the development of your baby's brain and vision. Fish oil stands alone in some of its Omega-3 health benefits such as in its ability to soften existing arterial plaque. However most of the world's fish population is contaminated with mercury. Methyl mercury is a neurotoxin and is known to cause neurological damage, developmental delays and learning deficits. It is important to be cautious about fresh fish consumption. Mercury levels in wild fish have been in part responsible for the trend toward farmed fish. Farm-raised fish have been known to have significantly higher levels of PCBs, or polychlorinated biphenyls. PCBs embed themselves in fat and farm-raised fish are rich in this cancer-causing toxin due to the effortless way in which they ‘find’ they’re food. They are fed in such a way that they grow larger more quickly and tend to have higher fat levels than wild fish. Safer kinds of fish may include: • wild pacific salmon 66
• • • • • • •
farm-raised trout farm-raised catfish fish sticks summer flounder croaker mid-Atlantic blue crab haddock
Restricted consumption fish sources: • • • • • •
canned tuna eastern oyster lake whitefish blue mussels cod pollock
Potentially dangerous fish sources: • shark • swordfish • sea bass • tilefish • tuna steaks • Farm-Raised Fish where PCB’s are a factor Alternatives to soy and dairy based protein now include several products that are made from brown rice, flax, hemp and pea sources. These are well worth considering for those who feel the need for protein supplementation in the form of protein powders. Otherwise, nuts, seeds, whole grains and legumes are always important additions to any diet.
Fats 67
Avoid saturated and trans fats. The body knows what to do with saturated fats. However, generally lowering of fat intake is generally a good choice when we look at our total fat consumption. Vegetable oils all become toxic when exposed to heat. In Canada, due to our consumption of polyunsaturated fats in the form of vegetable oils we consume an unhealthy and disproportionate amount of Omega 6 fats. By low estimates we consume Omega 6 fats in a ratio of 16 to 1 to that of the important Omega 3 fats. By high estimates we consume well over 30 to 1. If butter is not a choice you are comfortable with, consider alternatives such as coconut oil. Coconut oil is not damaged by heat to the extent that other oils are. It is a much healthier choice than olive oil.
Sugar and Carbohydrate Replace high glycemic foods such as sugar, white flour, and other refined carbohydrates with whole foods. Any meal or snack high in carbohydrates generates a rapid rise in blood glucose and then insulin to compensate for the rise in blood sugar. Do NOT replace sugar with artificial sweeteners like Aspartame or Splenda!! Aspartame is arguably by far the most dangerous substance on the market that is added to foods. Aspartame is the generic name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was the result of an accidental discovery in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug. Aspartame entered our food chain as an additive to dry goods in 1981 and for carbonated ‘diet’ beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney 68
James Turner in August 1974 couple with the results of investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold in December 5, 1974. However, in 1985 the Monsanto Corporation purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries. Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA in the United States. Many of these reactions are very serious including seizures and even death. There is in fact a list documenting 90 different symptoms. Just a few of these symptoms caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain. According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting aspartame: Brain tumours, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson’s disease, Alzheimer’s, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes. The debate continues with the manufactures that make and use Aspartame still insisting on the ‘safety’ of this substance. Avoid it entirely and instead make use of the many new sweeteners available that are natural sourced and still low on the glycemic index. These include Stevia, Xylitol, Erythrotol, and others.
Stop eating SUGAR and WHITE BREAD and FLOUR! 69
Chapter 9 Nutritional Supplements for Cardiovascular Disease Orthomolecular Medicine The scientific study of nutrition is not as new as many have thought. The study of medicine based on the bodies need for nutrients and indeed the use of nutrients as treatment for disease is often referred to as Orthomolecular Medicine. Science has provided us with answers and as with many other aspects of alternative medicine, there is much traditional knowledge with regards to diet and personalized eating styles which we have the benefit of drawing on when assessing personal and individual needs. For all the disagreement as to dietary styles, one thing we have agreement on is the understanding that we all require energy from food to sustain life from three food sources. They are Protein, Carbohydrate and Lipid (fats). That isn’t to say that all our nutrient requirements are found in these three groups for we also need Vitamins and Minerals and Water. The energy supplying foods are what keep us moving whether that be our pumping hearts or the energy to jog a mile. When foods from these three groups are metabolized they are broken down so that the body can access the energy released as a form of heat from them. The metabolism process also breaks down food so that the raw building blocks the body needs to maintain and restore tissues and normal body function can be accessed. It is here where Vitamins and Minerals come into play. Although vitamins do not supply food energy of any type on their own, they are essential to the process of metabolism. Organic 79
compounds are sensitive to heat, light and chemical agents. Vitamin C and the B vitamins are water soluble meaning they are found in the watery parts of foods and go directly to the blood. They are used by the body fairly immediately and therefore must be replenished frequently. The kidneys are able to recognize these vitamins and remove and discard any excess levels. Vitamins A, D, E, and K are fat soluble. They move first into the lymph and then into the blood. While water soluble vitamins tend to go directly to the watery compartments of the body, fat soluble vitamins generally go to the fat storage spots on the body. They are not detected by the kidneys. This means that deficiency in the fat soluble vitamins is not as likely to occur as with the water soluble vitamins which are not stored in the body and need to be replaced more frequently. The exception of course, is the person who has been on a radically low fat diet. Each of the 13 vitamins has a role in the body ranging from helping the body to clot (Vitamin K) to aiding in the metabolism of food by acting as co-enzymes. Deficiency in a particular vitamin can cause serious problems. Vitamins A deficiency can cause blindness, Folic acid deficiency (a B vitamin) has been linked to certain birth defects such as Spina Bifida. Lack of Niacin (another B vitamin) can cause symptoms of mental illness. Minerals are inorganic elements meaning they exist in the simplest of chemical forms. They are not metabolized and do not give off energy. While they are not as sensitive as vitamins, they are usually not altered by the food preparation process but can leach into water and be discarded that way. Minerals can be difficult for the body to absorb if the absence of certain other minerals or vitamins necessary for the body to access them is not in proper balance. There are 16 elemental minerals (or macro minerals) whose essential contributions to human nutrition are recognized and other trace minerals which raise the total number to around 60 which research is beginning to provide windows of understanding to so far as their roles go. 80
Like vitamins, some minerals move freely into the blood and can be eliminated by the kidneys such as water soluble vitamins and others require carriers to be absorbed and transported within the body. Thus there can be shortages of certain minerals and excesses of others with a specific list of deficiency and toxicity symptoms for each. Sodium is a mineral that has for years been considered a primary factor responsible for high blood pressure. While certain individuals with renal disease, certain ethnic groups and people over 50 are likely to be more salt sensitive, we know now that for the most part salt restriction does not lower blood pressure for those who suffer from hypertension. The exception to this would be in the case of acute sodium toxicity while sodium deficiency can result in mental apathy, loss of appetite and muscular cramping. Just as significant to blood pressure is calcium. The principle mineral of bones and teeth calcium also is involved in nerve function, immune defences, blood clotting and muscle coordination. Deficiency in calcium can result in osteoporosis (bone loss) while calcium toxicity can result in kidney stone formation and can interfere with the absorption of other minerals. Calcium itself must be taken in conjunction with adequate levels of Vitamin D, Magnesium and generally equal levels of phosphorous in order to be properly absorbed by the body. We now know that certain foods and substances in foods can help to "heat up" or "cool down" inflammation. A good example is the link between high-protein diets and gouty arthritis. The Canadian diet is typically low in several nutrients. Deficiencies of many essential vitamins and minerals, including vitamins B6, B12, C, D, and E; folic acid; selenium; magnesium; and zinc have been associated with arthritis. Even if the nutritional shortfalls do not cause the problem, they certainly don’t help and can actively make things worse. 81
The Canadian diet is also full of fat and mostly full of the wrong kinds of fat such as Trans fat and Omega 6. . We have among the highest consumption levels of trans fats in the world. When the very small blood vessels nourishing our joints fill with fat from our food, oxygen exchange is hampered, and the body has difficulty removing waste products. As a result, body tissue may weaken or break down. For example, saturated or hydrogenated (trans fats) can enhance or harm affect regulation of hormonal substances called eicosanoids. Eicosanoids are important to pain patients because they help to control inflammation and pain--especially in the joints. All of us react individually to foods, so it is impossible to make blanket statements about which foods are good or bad that universally apply to everyone... Excessive fat seems to increase the levels of inflammatory substances in the body. Meat from animals not fed organically, and not grass fed is also filled with substances that can trigger allergies. Chemicals and hormones given to animals bred for human consumption tend to concentrate in fatty tissue. Processed foods can be among the worst for allergic reactions There are specifically, a whole host of food additives that are especially toxic and in particular neurotoxic for many. These include additives such as aspartame and MSG. Another word used for many of these additives is ‘excito-toxin’. Switching to a highly nutritious, healthy fat, low-glycemic diet has helped many patients gain control over blood sugar levels, inflammatory conditions, insulin resistance and others. The significance of low glycemic food seems to lie in the reduction of carbohydrates that tend to ‘feed’ many inflammatory conditions
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Antioxidants Antioxidants are the single most important contributors to protection of arterial walls and LDL cholesterol from free radical damage/oxidation. Antioxidants are substances that scavenge free radicals -damaging compounds in the body that alter cell membranes, tamper with DNA (genetic material), and even cause cell death. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet light, radiation, cigarette smoke, and air pollution) can also increase the number of these damaging particles. Free radicals are believed to contribute to the aging process as well as the development of a number of health problems including heart disease and cancer. Some familiar antioxidants include: • • • • •
Vitamin C 1500 to 6000 mg. Vitamin A 5,000 iu Selenium 200 mcg Beta-carotene 15,000 iu Vitamin E 800 iu
Vitamin C There is virtually no health problem that cannot benefit by Vitamin C. Humans, primates and guinea pigs are among the only species that do not synthesise our own Vitamin C. It is very difficult to meet our nutritional needs for Vitamin C in today’s world. The way we process our foods chemically, store our food, heat it while cooking destroys most of the Vitamin C we would be able to consume otherwise. Tobacco smoking alone destroys Vitamin C in our bodies and stress is another factor that uses up our stores of it. 83
Vitamin C is used successfully all around the world in treating bacterial infection, various viral infections, chronic fatigue syndrome, herpes, and even Cancer. Linus Pauling, a Nobel Prize winner and founder of Orthomolecular medicine, showed that the body often forms atherosclerotic plaque to repair a wound inflicted upon an artery. When adequate amounts of vitamin C are available, an injured artery is repaired. In a five year study, men with the highest daily intake of vitamin C (300 mg or more) had a 45% lower risk of death from heart disease as those with the lowest vitamin C intake (less than 50 mg). Vitamin C is a natural blood thinner and essential to tissue repair. Dosage can range from as low as 300 mg as daily prevention to 6000 mg (6 gm) and up as a therapeutic dose. Buffered Vitamin C in powder form, mixed with water is preferred. For best tolerance when using high doses build up gradually where possible. Divide your daily dose into several smaller doses spread out throughout the day. When you are ready to lower your high dose to average for you, taper off gradually.
Vitamin E Vitamin E was discovered in the 1920s when rats fed a basic diet became unable to reproduce thriving offspring. These rats were entirely cured when given tocopherol, a substance that had been isolated from vegetable oils. In fact, the term tocopherol, as it came to be known, comes from Greek words meaning ‘to bear offspring.’ It was not until 1966 that vitamin E was considered essential for humans. Vitamin E became the name given to a group of eight separate but similar molecules that are fat-soluble compounds--four tocopherols 84
L�Citrulline High blood pressure affects more than 25 million North Americans and is a major risk factor for heart disease and stroke. It is estimated that less than one-third of people with high blood pressure control it effectively. More than 280 million prescriptions for drugs used to treat High Blood Pressure are filled each year in Canada. Many medications prescribed today are intended to lower High Blood Pressure by increasing vascularity or blood flow through the relaxation of blood vessels. Vasodilation is broadly recognized as a significant element in effective treatment. Nitric Oxide is a critical factor in vasodilatation and low levels of this important molecule are associated with elevation in blood pressure, mental and physical fatigue, sexual dysfunction and more. Over the past several years the role of Nitric Oxide has fascinated many researchers and there are currently more than 73,000 research papers published documenting the action this important molecule supplies human beings. Nitric oxide acts in many tissues to regulate a complex range of processes including its function as a natural and potent weapon against infections, as a regulator of blood pressure and as a moderator of blood flow to different organs. Nitric Oxide relaxes the smooth muscle in the walls of the blood vessels. The endothelial cells that line the blood vessels release a spurt of Nitric Oxide which penetrates the underlying smooth muscle cells causing them to relax. This relaxation permits the surge of blood to pass through easily. Nitric Oxide also inhibits the aggregation of platelets preventing blood clots from forming and then interfering with blood flow. Nitroglycerine, a drug familiar to most of us which is often prescribed to reduce the pain of angina, works by generating nitric oxide so that the walls of the coronary arteries and arterioles become relaxed. Three researchers involved in discovering and 96
understanding the biological roles of Nitric Oxide in cardiovascular health, Robert F Furchgott, Louis J Ignarro and Ferid Murad shared a Nobel Prize in 1998 for their discoveries. L-Citrulline is an amino acid that supports the body in optimizing blood flow through its conversion to L-arginine and then ultimately to Nitric Oxide. L-Citrulline was first isolated from watermelon and was later named after citrullus - latin for watermelon. L-Citrulline is a nonessential amino acid not found in dietary protein. L-Citrulline is a precursor to the formation of L-Arginine and plays a vital role in the eventual transition from Arginine to Nitric Oxide. Most Arginine is used up fairly quickly in the liver and kidneys leaving only a small amount available to support cardiovascular health. Citrulline, as a precursor to Arginine allows for increased and sustained Nitric Oxide production in the endothelium for support of circulatory function. Citrulline supplements are an important factor – and some research suggests Citrulline may be the preferred source of supplementation in the formation of Arginine and consequently of Nitric Oxide. Some additional benefits of raised Nitric Oxide levels include: Penile Erection The erection of the penis during sexual stimulation is facilitated by Nitric Oxide released from nerve endings close to the blood vessels of the penis causing blood to pool producing an erection. Recent evidence suggests that Nitric Oxide not only helps to produce an erection but also activates other steps of fertilization. Nitric Oxide and the Brain Nitric oxide acts as a neurotransmitter in the central and peripheral nervous systems. Nitric oxide is a key messenger in the response of 97
macrophages (immune system cells) to cancer cells and invading bacteria. Killing Pathogens – Immune Support Nitric Oxide can be produced by a number of cells involved in immune responses. In particular macrophages can produce high concentrations of Nitric Oxide in order to kill specific target cells such as bacteria or tumour cells both malignant and benign. White blood cells also use Nitric Oxide to kill bacteria, fungi and parasites and also to defend tumours. Many supplements available today make important contributions to supporting cardiovascular health, including Nattokinese which also promotes healthy blood flow while sustaining healthy levels of blood clotting factors. Coenzyme Q10 (CoQ10) dramatically prolongs the life of patients with heart failure, cutting the average yearly death rate by 26 to 59%. It is vital as a supplement for anyone with a history of low cholesterol or who is or has taken statin drugs. However, perhaps none are more important than beginning with a program that will optimize naturally occurring levels of Nitric Oxide and supporting optimal blood flow. The benefits of supplemental precursors to the production of Nitric Oxide may be significant to an enormous sector of the population ranging from Diabetics, to the Elderly and many others who seek to achieve good control of High Blood Pressure before it spirals dangerously out of control.
Potassium Abnormalities in ratios of potassium to sodium ratio can contribute to an increase in blood pressure. Potassium can be found in the diet with the consumption of fruits and vegetables. Specifically vegetable juices are excellent sources of potassium. If you buy a commercial vegetable juice such as V8, be cautious about buying juices with sodium added. As always, one single banana can more than provide adequate levels of potassium. Supplementation is 98
Chapter 10 Botanicals � Plant or Herb Based Nutrients Red Yeast Rice Red Yeast Rice has a fascinating history in North America. Red yeast rice began as an Asian dietary staple made by fermenting red yeast (Monascus purpureus) on rice. It soon gained a well earned reputation in the United States as a cholesterol-lowering agent. The fermentation process produced specific amounts of natural statins-the compounds largely held responsible for reducing cholesterol levels. However, the FDA determined the substance was too chemically similar to a popular prescription statin drug called Mevacor. So in the year 2001 red yeast rice extract, a "natural" unregulated nutritional supplement, was withdrawn from the market by the FDA. The FDA further determined that due to the similarity to the prescription medication Red Yeast Rice should be classified as a "drug," strictly controlled by the federal government. As a result, supplements containing red yeast rice basically disappeared from retail stores until very recently. Red Yeast Rice is a supplement made by fermenting red yeast (Monascus purpureus) on rice. This careful fermentation process yields specific amounts of naturally occurring statins. Statins of course are the compounds largely held responsible for reducing cholesterol levels in pharmaceutical medications. These naturally occurring statins found in red yeast rice help reduce total cholesterol levels, lower levels of LDL cholesterol, increase levels of HDL cholesterol, and lower levels of triglycerides. It appears to accomplish this by restricting the liver's 105
production of cholesterol. The compound responsible for this effect--mevinolin--is chemically identical to the cholesterollowering compound lovastatin, which is sold as the prescription drug. Therapeutic ranges are between 1200 to 2400 mg. daily. ***NOTE: Red Yeast Rice has unfortunately been removed from the Canadian Market once again.
Gingko Biloba
Gingko is one of the oldest plants growing on earth and has been with us for more than 200 million years. More than 300 clinical and experimental studies have supported the worth of Ginkgo biloba. Ginkgo has earned respect among Traditional Chinese Medicine practitioners as a heart tonic by lessening coronary demands for oxygen, thus reducing shortness of breath and chest pain. Ginkgo biloba acts on blood vessels to improve blood flow, which means the body can proceed with its natural way of fighting free radicals and healing itself of any damage. At the same time, the herb acts as 106
an antioxidant to neutralize free radicals, preventing them from damaging the body any further. Ginkgo's antioxidant properties, particularly the flavones, assist in strengthening blood vessel walls and improving tone and elasticity and in addition to this action Ginkgo is also vasodilator. The vasodilation action of Gingko makes it useful in lowering blood pressure and treating other forms of heart disease as well. Ginkgo is also an anti-inflammatory which adds yet more strength to its contribution as a cardiac support. In the June-July edition of the American Academy of Neurology magazine, it was reported that ginkgo reduced the extent of brain damage caused by artificially induced strokes in mice. Mice receiving low-dose Gingko Biloba Extract 1 week prior to the induced stroke reduced the area in the brain that was affected by 30%. Gingko Biloba Extract has also been used in the treatment of: • • • • • • • • • • • • •
Raynaud's disease intermittent claudication cataracts macular degeneration Alzheimer's disease depression tinnitus dizziness impotence conditions caused by insufficient blood flow to the brain diabetes heart disease prevention asthma
Therapeutic ranges are between 120 to 240mg. daily
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Green Tea In 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of HDL cholesterol to LDL cholesterol During a heart attack, the amount of oxygen and nutrients reaching the brain and heart is reduced, which leads to cell death and causes irreversible damage. The team of researchers, led by Dr Anastasis Stephanou, carried out laboratory tests on heart cells. The results of the testing led to the discovery that a major chemical component of green tea known as epigallocatechin-3gallate (EGCG) can reduce cell death after a heart attack or stroke. It appears to block the action of a protein called Stat 1, which becomes activated within cells after a stressful event such as a heart attack or stroke, and plays a role in inducing cell death. EGCG also appears to speed up the recovery of heart cells. This allows the tissues to recover and reduces damage to the affected organs. Green Tea is beneficial as a freshly steeped tea and also in supplementary capsule form. The tea can be consumed several 108
times daily at will. The capsules can be taken in supplementary ranges of between 400 and 1200 mg. daily.
Hawthorn Berry
Hawthorn is one of the oldest medicinal plants known in Europe, where it has been used since the Middle Ages for heart problems. The ancient Greeks and Native Americans also recognized hawthorn's heart-healthy properties. Hawthorn is now a frequently prescribed heart remedy in Europe. In Europe, hawthorn leaf has been scientifically proven to expand the blood vessels and let more oxygen-rich blood reach the heart muscles; increase the strength of the heartbeat and slightly increase its speed; and help the heart by reducing resistance throughout the rest of the circulatory system. Hawthorn leaf is used for angina and weak heart. Hawthorn has primarily been studied in people with congestive heart failure (a health condition in which the heart is unable to pump adequate amounts of blood to other organs in the body). Of six well-designed trials, four studies concluded that hawthorn significantly improved heart function and three found that the herb improved patients' ability to exercise. Patients in five of the six studies reported that hawthorn significantly improved symptoms of the disease (such as shortness of breath and fatigue). One study 109
Chapter 11 Stress and Heart Disease Chronic anger, anxiety, depression, and feelings of lack of control increase risk of heart disease. Chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. According to findings by researchers at Duke University Medical Center, people with heart disease can lower their risk of subsequent cardiac events by over 70% if they learn how to manage stress. Researchers say that patients with coronary vessel disease and ischemia who learned stress management had a lower risk of a future heart attack or of needing cardiac surgery than those who underwent exercise training or those who received standard cardiac rehabilitation care (often involving drugs). These findings are significant. People who underwent four months of stress management training had only a 9% incidence of cardiac events, defined as heart surgery, angioplasty, myocardial infarction (heart attack), or death compared to 30% of patients who received usual medical care. Studies also link stress to changes in the way blood clots, which increases the risk of heart attack. Stress is NOT always psychological. Many times poor health is the cause of physical stress as a result of illness and deficiency of vital nutrients. Stress reduction that comes from lifestyle changes alone will not correct these imbalances. Attention must be paid to giving your total self what you need. Most of us experience feelings of stress, and often feelings of distress. Those who experience difficulty engaging meaningfully 126
in life within the current social structure find themselves confronted with numerous feelings of frustration, alienation, loss of dignity and despair. These can manifest in a variety of psycho/physiologic ills. The environment, on which we depend for our very survival and sustenance, suffers from increasing levels of toxicity and is a reliable indicator of the degree of physical strain we all struggle with on a daily basis. Below are some common stressors that can affect people at all stages of life. • • • • • • • • • • • • • •
Illness, either personal or of a family member or friend Death of a friend or loved one Problems in a personal relationship Work overload Starting a new job Unemployment Retirement Pregnancy Crowds Relocation Daily hassles Legal problems Financial concerns Perfectionism
Remaining hopeful and trust in our own body’s ability to heal is vital to preventing distress.
Stress Response When your brain perceives a threat through any of the situations listed above as well as others, it activates the stress response, stress hormones and chemicals are released and instantly affect every system in your body. This happens whether the threat is actual or based on what we believe. 127
The stress response can be very positive. It’s what helps with reaction time for instance when you need to avoid hitting another driver with your car. It is also triggered if you are worrying about something that might happen in the future. Your brain does not see a difference between real and imagined threats when it triggers the stress response. It simply reacts. When this stress reaction kicks in, every organ system in your body is affected by the stress response. Some of these effects include: • •
• •
•
•
Pulse rate increases. The heart beats faster to increase the blood flow to the brain and the large muscles. Elevated blood pressure. While the heart is beating faster the small arteries in the arms and legs contract and this results in a raise in your blood pressure. Too much stress can cause chronic high blood pressure. It can damage the lining of arteries and also increase cholesterol build-up in the damaged arteries. Faster breathing rate. Similar to the faster blood rate and increase in blood pressure, breathing becomes more rapid to provide more oxygen and release carbon dioxide. Metabolic Response. Again, in response to the demand for increased performance from the body we see an automatic release of sugars and fats into the Bloodstream. This release of sugars into the blood provides energy during a stress response. In fact, chronic stress responses make it very hard for diabetics to regulate their blood sugar levels. Muscle tension. Part of the ‘fright/flight’ response, large muscles tense to prepare for physical activity. Muscles in the shoulders, neck, lower back, and legs are affected. As this stress becomes prolonged or even chronic the muscles adopt a kind or rigidity with deep and unresolved tension. This can often add pain as a stress factor of its own. Slow digestion. When the body is responding to stress the central nervous system directs energy away from digestion and slows the digestive process significantly. People may 128
Chapter 12 MASSAGE AND BODY THERAPIES There are several therapeutic styles of touch which can bring about a profound relief of stress, physical pain as well as to help restore an overall sense of health, comfort and well being. These styles can range from techniques such as Therapeutic Touch (R), Rolfing (R), Reflexology, several schools of Therapeutic Massage, Shiatsu and Acupressure. All are valuable and may be selected as a therapeutic style according to the specific needs of the client. In general, body therapy can help with a number of conditions. It can improve circulation of the blood and also lymphatic circulation. It helps restore mobility and can reduce swelling of painful joints. Muscle spasms as a result of overuse or a chronic condition can be relaxed causing great relief in discomfort, particularly where compression of nerves has resulted from muscle spasm. Relaxation of stressed, tense muscles permits better elimination of toxins by the body. Many massage and other bodywork therapists recognize the correlation between the physical body and the tension portrayed in the musculature and overall structural condition of an individual with a general state of mind and the external conditions that influence emotional well being. Some therapies, such as Therapeutic Touch (R) and Shiatsu, are based less on an aggressive style of going in after the pain and more on a style of allowing the tension and discomfort to surface and be expressed in a gentle and more soothing style of touch with the focus on the movement of energy or qi..
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Acupuncture
Perhaps the most important therapeutic response to any condition of acute physical pain is Acupuncture. Originating in China over five thousand years ago, acupuncture is a system developed to enhance health, relieve pain and restore a balanced flow of life energy - qui or chi - along pathways or meridians present in the body. These energy pathways correspond to different organs and body systems. Needles are placed very concisely along these meridians at specific ‘acupoints’. In a study in 1960 by a team of researchers in Korea, evidence was documented that there is a series of very small, ‘duct-like’ tubes which correspond to the traditional acupuncture sites. Further, a 137
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1/2 tsp sea salt 1/4 cup (60 ml) almond oil, coconut oil or melted butter 1 tsp pure vanilla extract 1 cup frozen blueberries or cranberries
Soak whole flax seeds in kefir for 2 hours. Preheat oven to 380 degrees F. This is an important step to protect the flax from the heat of baking. Do not skip this step. In a large bowl, mix flour, flax meal, dried cane sugar, baking powder, baking soda and salt. In another bowl, beat eggs and combine with almond oil, vanilla and kefir-soaked flax seeds. Add the liquid ingredients to the dry ingredients and gently stir until smooth. Finally, fold in frozen berries. Pour the batter into 16 medium muffin cups so that they are no more than 3/4 full, and bake for 20 minutes. Let sit on a cooling rack for at least 5 minutes before serving.
Soups, Salads and Dressings Heather’s Veggie Full Meal Soup • • • • • • • • • • •
1 large onion ½ small cabbage 3 small ginseng roots 6 cloves of garlic 1 small yam or sweet potato 1 large potato 2 large carrots 3 beets 3 T. butter 1 large can of tomatoes 2 cans tomato paste 151
• • • •
1 T. sweet basil 2 T. Tamari 2 T. Louisiana Hot Sauce Salt to Taste
Melt butter in bottom of soup pan and add chopped onion, garlic and finely cut cabbage. Sauté till transparent on medium high heat. Add can tomatoes and all other vegetables. Add spices. Cover with water. Stir in tomato paste. Bring to a boil. When vegetables are sauce and well cooked, use hand blender and puree at least half of the soup. Serve with a garnish of yogurt which can be diluted with a little milk to add to the soup with a swirl.
Lentil-Vegetable Soup • • • • • • • • • • • • •
1 cup dry brown or red lentils 1 bay leaf 1 tablespoon butter or oil of your choice Water 3 cloves garlic, minced 1 large onion 3 stalks celery, sliced 4 medium red potatoes, cut into 1 inch pieces 6 small carrots cut into small pieces 1 teaspoon oregano 1/4 teaspoon each thyme and marjoram One 28-ounce can diced tomatoes, with juice 1 teaspoon salt; black pepper to taste
Place lentils, bay leaf and oil in a medium saucepan, with water to cover by 2 inches. Cook until tender but still holding their shape (about 35 minutes). Add more water if the level ever drops below the level of the lentils. Warm butter in a soup pot. Add garlic, onion and celery. Sprinkle with a pinch of salt and cook until onions are tender. Add potatoes, 152
carrots, and herbs. Cook, stirring, for 2-3 minutes, to bring out the aroma of the herbs. Add tomatoes with juice. Refill can with water and add to soup. Cover and simmer for 10 minutes. Add lentils, with their cooking liquid and the bay leaf. Add pepper and salt. Cover and simmer until all vegetables are cooked, about 20 minutes. Taste and adjust seasonings if needed. Sometimes I partially puree this recipe with my hand blender when it’s done cooking to make a ‘creamier’ soup.
Warm Mustard Vinaigrette • • • • • •
2 -3 cloves minced garlic 1/3 cup virgin cold pressed olive oil 1/3 cup balsamic vinegar 1 tablespoon sunflower seed 1 tablespoon Dijon mustard 1 good squirt tamari
Mix all ingredients together in glass container. Microwave for 1 1/2 minutes. Pour over mixed greens alone, or mixed greens on a bed of rice.
Zesty Herb Oil Free Dressing • • • • • • • •
3/4 cup white grape juice 1/4 cup wine vinegar 2 tablespoons powdered fruit pectin 1 teaspoon Dijon mustard 2 cloves garlic -- crushed 1 green onion or fresh chives chopped fine to taste 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 153