by dnshah | Mar 29, 2019 | Age Defying, Health and Wellness Tips
I am often asked how much nutrition can really impact someone with a chronic illness. The right nutrition can fuel our cells better, which means healthier tissue, which turns into healthier organs. In fact the body, given adequate nutrition daily, can create improved organs over time. It takes 3 days for our intestinal epithelium to regenerate, 6-9 days to regenerate our stomachs, 20-30 days for our skin to regenerate, and 10 years for our skeletons to completely regenerate. Our bodies are in a constant state of creation, so I always have hope that better nutrition can improve our state of health.
When nutrition is lacking over time, we increase our risks of illness (our pre-programmed weaknesses are typically our genetic + environmental vulnerabilities). In our first signs of illness, we hope that nutrition (or medicinal foods) can get our bodies back into balance; unfortunately I see many of today’s pharmaceutical medications simply suppressing the early signs or symptoms of illness. Unfortunately many medical practitioners are becoming experts at disease management, instead of disease healing, aka wellness management… and there is big money (billions) to be made in disease management, especially since our popular health insurances are more inclined on subsidizing expenses for illnesses rather than prevention.
I believe that investing in your health to prevent or delay onset of illness will be a better payoff in terms of total dollars spent AND in quality of life. For those willing to tweak their diets for better regeneration, be empowered.
Here are some nutritional foods that can support our organs. Remember to check with your doctor when adding new herbs, and medicinal foods to your diet. These components can have side effects or interactions with medications, that your doctor can make your more aware of.
Hormone regeneration can involve increasing the endocrine’s ability to secrete more hormones, and transforming degraded hormones into “transient” hormone metabolites.
This includes:
- Vitamin C, which can contribute electrons to transform estradiol (estrogen), progesterone, testosterone. (Think citrus fruits, melons, kiwi, mango, pineapple, etc).
Liver regenerative substances include:
- Glycyrrhizin (think licorice)
- Carvacrol (think oregano)
- Curcumin (think Golden Milk)
- Rooibos (think Rooibos tea)
- Vitamin E (think fatty acids and seeds)
Beta-Cell – There is NO proven substance to reverse destroyed insulin producing beta cells, but these substances have a limited regenerative capacity.
- Black cumin
- Vitamin D
- Curcumin (think Golden milk)
- Arginine (think dairy, seeds, beans)
- Avocado
- Berberine (found in bitter herbs)
- Bitter Melon (“karela”)
- Chard
- Stevia
- Sulforaphane (think broccoli sprouts)
Cardiac Cell Regeneration compounds stimulate cardiac progenitor cells which can differentiate into healthy heart tissue. These include:
- Resveratrol (think grapes and mulberries)
- Siberian Ginseng
- Red Wine Extract
- N-acetyl-cysteine (think legumes)
Nerves – from a 2010 animal study, there are several researched substances that promote neuronal and or stem-cell regenerative effects. Researched substances that promote neuronal and/or stem-cell regenerative effects are listed:
- Curcumin (think golden milk)
- Lion’s Mane Mushroom (think tea with dried mushrooms)
- Apigenin (think celery)
- Blueberry (think berry smoothies)
- Ginseng
- Red Sage
- Resveratrol (think grapes or mulberries)
By the way there are non-food ways to stimulate nerve repair as well:
- Great Music
- Falling in Love
- Stress Reductions
Spine Regeneration and recovery can be improved by many substances, including:
- Curcumin (think golden milk)
- Resveratrol (think grapes and mulberries)
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
References
NT-020, a natural therapeutic approach to optimize spatial memory performance and increase neural progenitor cell proliferation and decrease inflammation in the aged rat. Rejuvenation Res. 2010 Jun 29. Epub 2010 Jun 29. PMID: 20586644
Photo-induced regeneration of hormones by electron transfer processes: Potential biological and medical consequences. Radiat Phys Chem Oxf Engl 1993. Updated 2011 Aug ;80(8):890-894. PMID: 21814301
by dnshah | Mar 29, 2019 | Age Defying, Health and Wellness Tips
I’ve noticed the buzz on many people taking collagen supplements, especially in their senior years. Why all the buzz? Here’s some basic information about collage; but remember to always check with your doctor before adding new supplements. Only your doctor can advise you on quantities and alert you to cross reactions with medications and side effects to be concerned about.
Defined
Collagen, the uncooked form of gelatin, is a structural protein that forms connective tissue in the human body. Collagen is the supportive material that gives our bones, organs, skin and connective tissue shape, flexibility and strength. Collagen makes up roughly 90% of our bones and roughly 80% of our skin.
It’s not digested well in humans unless cooked for hours to break it down. General foods that contain collagen are fish, chicken skins, and other connective tissue meats.
The Buzz
We all want to sustain the integrity of our tissues, skin and digestive system. These are some of the benefits that collagen can provide (food and supplements).
Youthful Skin
Anti-aging cosmetic products are big business, but a natural food substance with anti-aging potential characteristics can be gold. There are several studies showing that collagen supplements improve skin hydration, elasticity, cellulite changes, and wrinkle reduction.
Leaner and more muscular body.
Collagen has been shown to increased muscle strength in age related muscle loss for elderly men, especially in combination with resistance training (when compared with placebo).
More durable joints.
Collage supplementation appears to promote integrity of tendons, and be a potential therapeutic agent to support joint health and manage osteoarthritis issues.
Healthy gut.
It’s important to keep the intestinal epithelial layer healthy and intact. Collagen supports the health of the digestive lining (just like our skin), and in this way promotes a healthier gut and immune system.
Selection
There are many different collagen supplements on market, so strive to find one that is high quality, but low in sugar, and with minimal ingredients. After asking your doctor about adding collagen to your diet, I recommend Metagenics collagen.
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
References
http://www.pathophysiologyjournal.com/article/S0928-4680(00)00045-6/pdf
by dnshah | Mar 29, 2019 | Age Defying, Health and Wellness Tips
Typically spring brings us warmer temperatures and a transition from the dreary winter season. This transition can bring us change physically:
- Dehydrated skin / face
- Allergens in the air (pollen) can lead to skin rashes
- Increased oil production
- Increased hair production
So this calls for a transition to the spring season.
Spring is about new and fresh; so change up your skin regimen products to something soothing and calming to awakening your skin. Repairing your skin from winter harshness is important for preventing seasonal irritation. Think Aloe facial mask, Cucumber peels, and amazing hydration afterwards. Here are some tips.
Detox
Spring is about detoxing and cleansing. When we mirror that with our diet, our bodies are in sync with nature. At this time, eat more liver friendly foods so that your organs are nourishing you from the inside out. Focus on fiber, the new crops that are in season now: kale, mustard greens, dandelion greens, collards, radishes, etc. Incorporating bitter tasting foods now is a great detoxifier (cooked or raw) and beneficial to the skin also.
Masks
Cleanse and soothe irritated faces with masks that float moisture and antioxidants above the skin for maximum absorption. Create a calming ritual to welcome spring into your life, and be radiant for the natural warmth and growth the earth brings. Products to consider include masks made of Manuka honey, antioxidant berries, or probiotic yogurts. Combine desired ingredients with a few drops of warm water and apply topically. Allow it to sit for 15 minutes before rinsing off.
Air Purifier
Spring allergies can come with facial irritation, puffiness, and dry skin patches. A good air purifier can help rid the home of airborne irritants and help with these signs that spring is in the air.
Lighten the Moisturizer
Spring transition includes lightening up your moisturizer. Maintain moisture levels, but don’t suffocate skin with heavy products because our natural oil production is beginning to increase also. Cleanse skin and follow it up with a lighter moisturizer and massage it into the skin well so it absorbs.
A daytime moisturizer with an added layer of protection against the environment (sun, pollution, irritants) is ideal. A nighttime moisturizer with antioxidant is ideal. Put aside stronger acidic products with glycolic acid, and reach for calmer soothing ones.
Sunscreen
Sunscreens are a must in spring because of increased sun exposure. Ideally a ritual of daily face protection at a minimum is wise at this time. Acne sufferers can focus on products that don’t clog pores and suffocate the skin. Choose products with non-clogging oils and hypoallergenic ingredients.
Antioxidants
Repair and restore the skin with soothing botanicals and antioxidants. Look for skin protection with photo-protective properties that minimize sun-induced damage and use natural vitamin C. This protects better against UV damage. When cleansing, think about products with natural berries and oils that add layers of antioxidants and protection power. Think natural sprays, moisturizers, serums, and oils.
by dnshah | Mar 9, 2019 | Health and Wellness Tips
Phytochemicals. What are they? They are the name of the game in clean eating. “phyto” means plants, and “chemicals” refers to the compounds in these plants. Plants use phytochemicals to defend themselves against environmental threats and disease.
Phytochemicals are loaded with antioxidants, which provide us health benefits, while reversing damages we have incurred. Antioxidants are like our shield and armor against disease. Research suggests the more antioxidant-rich foods we eat, the more health benefits we see.
- Plant-based foods high in flavonoids can reduce mortality rates by 25%
- Phytochemicals inhibit early signs of cancer (cell proliferation and angiogenesis -growth of new blood vessels)
- Phytochemicals regulate nitric oxide – relaxing blood vessels & increasing flow
Some of the phytochemicals I talk about are listed below with their benefits:
- Carotenes (carrots, dark leafy greens, beans):Offer free radical protection.
- Curcumin (turmeric, mustard):Blocks carcinogens, induces programmed cell death in cancer cells and protects against DNA damage.
- Isoflavones (organic soy, peanuts, chickpeas, alfalfa sprouts) :Increase blood vessel dilation and reduce symptoms of menopause.
- Saponins (organic soy, beans, lentils, corn, alfalfa):Interfere with cell replication, including cancer cells.
Phytochemicals “fight, fight, fight” cancer. You can find them in all plants: fruits, vegetables, seeds, nuts, beans, lentils, grains. If it was once a plant, it has phytochemicals. No wonder we are supposed to have 5-9 servings a day from our fruit & vegetable and our bread & cereal food groups!
You don’t have to keep track of what food has what, simply eat a “rainbow” of color every day. Red beets, Orange carrots, Yellow squash, Greens, Blue eggplant, and Violet blueberries; and don’t forget to keep switching it up so you are nourished with many different phytochemicals. Let your food do your “phyt-ing” for you.
by dnshah | Mar 9, 2019 | Health and Wellness Tips
I stopped eating popcorn about 25 years ago. I noticed that my stomach was always upset after a batch of movie-theatre popcorn; and then I thought, ‘well – here’s yet another thing my body can’t handle’ and just let it go. But as it turns out it wasn’t the corn that was the problem; it was all those additives in movie theatre popcorn.
It wasn’t until after I healed my leaky gut that I discovered … I can eat popcorn – as long as it isn’t movie theatre popcorn. What’s wrong with movie theatre popcorn you ask? (Spoiler alert – don’t read any more if you don’t want to know!)
I’m offering you the latest scoop on movie theatre popcorn below. This is based on nutrition information from Cinemark and AMC’s recommended serving sizes, and does NOT factor in when the concessions representative over fills these standard sized boxes (which happens all the time).
The Bad Scoop
- Excess Salt. Flavacol is a seasoning made of very fine salt, artificial butter flavor, yellow dyes, and highly refined soy oil – no it’s not organic. It adds 450mg of sodium (Cinemark’s small) or 740mg with AMC’s small serving. It is not considered a low sodium food (140mg or less sodium per serving). This is not recommended for those with hypertension, high cholesterol, or heart issues.
The Worse Scoop
- Chemicals. That liquid butter flavoring we’re drizzling on top of the popcorn is loaded with chemicals, non-organic soybean oil, butter flavor, and preservatives (tertiary butyl-hydroquinone [TBHQ] and dimethylpolysiloxane). There is still much unresolved noise on the link between preservatives like TBHQ and the rise in food allergies / sensitivities and some effects regarding vision, neurological, muscular, and digestive issues. While the preservatives are necessary to extend shelf life, some are the same ingredients used in non-food silly putty!
The Good Scoop
- “Plain” popcorn is really popped kernels in canola oil (Cinemark) or coconut oil (AMC, Regal). So a 3-cup air popped popcorn is fat free and 90 calories; while Cinemark’s plain popcorn (junior size) has 200 calories and 11 g fat, and AMC’s plain (cameo size) has 300 calories and 13g fat.
- Cinemark and AMC are now offering a “ghee” like butter form, which is real butter without the milk-solids and water. So if you love the buttered popcorn, use the real stuff instead.
- Cinemark will take special requests for flavacol-free popcorn if you ask the concessions team; other theatres may also but Cinemark advertises this. I haven’t yet tried this pleasure, but I like to enjoy my popcorn when I eat it now. It’s actually a very special treat that I want to be mindful about so I don’t do it in a movie theatre. I just focus on the real attraction, and am thankful to be there enjoying it.
by dnshah | Mar 9, 2019 | Diet and Weight Loss, Health and Wellness Tips
What we put on the other end of our fork makes all the difference in our health – including brain health. Today’s children live very busy lives with distractions everywhere. Their little brains are working overtime to allow thought processes, movements, breathing, and creating the very essence of their personalities! I am a big advocate of nourishing the body so it can better grow, repair, and energize and boost immunity. In other words, take care of the organs – and they take care of you! The brain is one of the most high priority organs. It’s made up of highly metabolically active tissue, and it needs nourishment to meet its energy needs. I believe that our children need to be guided to eat those foods that are most brain nourishing for overall development and cognitive function. The top foods/considerations are listed, without respect to religion nor culture – just looking at nutrition.
- Dark chocolate/Cacao has a high content of flavonols, phytonutrients containing anti-oxidative properties that may help support memory and brain function.1 Look for at least 70% dark cacao noting that the higher numbers will add a bit of bitterness into the taste.
- Turmeric: Turmeric has been used for centuries, and is a pungent spice used throughout Asia. It contains curcumin, a polyphenol that gives turmeric its yellow color. Curcumin contains anti-oxidative properties, which may help with cognitive function.1 Many people take capsules, but I prefer drinking “golden milk” by adding 1 teaspoon turmeric powder to warm almond milk.
- Fish such as salmon, tuna, or mackerel, etc., which contain omega-3 fatty acids (EPA and DHA) which are crucial for brain growth and development.1 Including at least two servings/week of omega-3-rich food can help support cognitive function. It is not recommended to serve a deep fry, but to try salmon patties, or use in tacos or sandwiches. Many people have switched to fish oil instead of eating fish to avoid the ocean pollutants and heavy metal contaminants. I always prefer real food over pills, and in this case especially so since the fish oil capsules are not always pure and have their own contaminants in them.
- Eggs: Eggs are a source of good-quality protein and choline.1Adequate protein is essential for proper growth and development of muscles, organs, and the immune system. Choline helps with cognitive development and memory function.1
- Blueberries: Indigo, blue and purple fruits/ veggies (blueberries, purple grapes, eggplant) contain anthocyanins, a polyphenol shown to support brain health and positively affecting memory and focus.3 Add blueberries to pancakes or yogurt for a great breakfast.
- Beets are a good source of nitrates, which support blood flow to the brain and help with mental performance.4 Beets are delicious grated into a salad, or incorporated into hummus, pasta sauces, or grilled.
- Avocados are touted as “healthy” fats that support good vascular function which help deliver nourishment to the brain.1 Avocados are great in smoothies, dips, ice creams, and guacamole.
- Greens: Spinach, kale, collards, etc., provide dietary fiber, antioxidants and phytonutrients which can help support cognitive development and memory.2 and fight “phyt” risks for cancer. Children that don’t care for greens can consume them hidden in smoothies, muffins, pesto sauces and omelets.
- Almonds contain vitamin E, which is important for neurological functions (balance and coordination1). Almonds taste great raw and can be incorporated in pesto sauces, chutneys, or even a nut butter for a different toast topping.
References:
- Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578.
- Johnson EJ. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutr Rev. 2014;72(9):605-612.
- Whyte AR, Williams CM. The cognitive effects of acute blueberry anthocyanin interventions on 7-9 year old children. Appetite. 2012;59(2):637.
- Clifford T, Howatson G., et al. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801-2822.
