Stress The New Predator

Maintaining a healthy body requires a large amount of effort on our part. Exercise and eating well are essential, but maintaining health also means our minds must be healthy. This week we'll go off topic a little an talk about Stress. There’s an undeniably strong link between the body and mind. Yet we do little to manage our stress from day to day. Recent research shows that 75% of doctor visits are related to stress. Stress in short durations is considered healthy and is shown to stimulate the immune function. Chronic stress on the other hand has been linked with many diseases.

Humans are equipped with a physiological alarm system known as the fight or flight response. The pioneer of stress research, Walter Cannon, described the flight or fight response as an inherent response to danger. When animals are in danger, stress hormones like cortisol, aldosterone, epinephrine and norepinephrine are released to incite the strength and energy to fight or run away. Although modern society is not faced with the same dangers, we can say that everyday stress has now become the predator of today. Unfortunately, instead of occasionally coming across a threat, our life is now riddled with worry. Whether that worry is about money, health, relationship, work, politics etc. we have created an environment of constant stress.

Many of the diseases linked to chronic stress can be attributed to the endocrinological response to the neurological input. In response to stress, the hypothalamus triggers two responses that stimulate the release of stress hormones. Diseases like diabetes, asthma, high blood pressure and compromised immune function have been linked to stress.

One response to stress induces the release of CRH (Corticotropin Releasing Hormone) that, in turn, stimulates the release of ACTH (Adrenocorticotropic Hormone), which then stimulates the release of glucocorticoid and mineralcorticoids. The glucocorticoid “cortisol” increases energy by increasing blood sugar levels and by breaking down fat and converting it to energy. Too much stimulation of cortisol, on the other hand, has been shown to increase insulin resistance, contributing to diabetes. Long exposure to cortisol has also been linked to immune dysfunction. I say dysfunction because on one hand cortisol inhibits immune activity, but on the other hand it increases inflammation. Decreases to the defense system of our body can increase cancer risk and infections. Higher levels of “aldosterone”, another glucocorticoid signals the kidneys to retain sodium (salt), increasing blood pressure and leading to cardiovascular disease like arteriosclerosis and atherosclerosis.

In the second stress response, the hypothalamus sends a direct neurological signal to the adrenals causing the release of the catecholamines norepinephrine and epinephrine. Norepinephrine and epinephrine contribute to cardiovascular disease by increasing blood pressure. They also reduce gastrointestinal circulation which decreases production of the stomach lining, our own protection from stomach acid, leading to peptic ulcers.

Now that you can see how harmful stress is, let’s examine some techniques that can help us balance our everyday lives. Endorphins are neurotransmitters that act on the pleasure center of the brain, known as the limbic system. Exercise promotes the release of endorphins, helping us to feel calm. Exercise also helps to combat the effects of chronic stress reducing the incidence of diabetes, cardiovascular disease, as well as regulating inflammatory response and boosting the immune system. Another way to combat stress is through meditation. There are many types of meditation styles for different types of people. Some styles of meditation, like qi gong, require movement and others, like mindful meditation, don’t. Whatever your flavor the positive health benefits are the same. Meditation, no matter the type, helps the practitioner cope with stress by transforming the way we react to and view stress. In Sanskrit the word yoga means to unite. Yoga is a both an exercise and meditation. Like exercise and meditation yoga helps to both reduce stress and improve health. These are only some examples of how to transform stress and improve health. There are many more techniques that can be used to reduce stress. Whatever your preferences go forth and relax. 

Written by Dr. Jorge Lopez

Dr. Lopez is an Asheville based naturopath that helps people using natural means. Please visit http://drjlopeznd.wix.com/solointegrative or call (828)581-4018 further information

Edited by Ansley Rawlins a blogger, social/environmental activist and health enthusiast based out of Charlotte North Carolina. You can find Ansley's work on Mahogany's vision: social and environmental advocacy Facebook page. 
 

Turmeric: From Ancient Remedy to Modern Medicine

Turmeric: From ancient remedy to modern medicine

By: Ansley Rawlins

Turmeric, known in India as “the spice of life,” has been treasured for its curative properties for thousands of years, particularly in Ayurveda (one of the oldest holistic healing modalities in the world); yet modern research is only just beginning to confirm its medicinal value. Recent studies have shown that curcumin, the primary active compound in turmeric, is a powerful antioxidant responsible for turmeric’s many health benefits. As further studies are conducted, more and more uses for turmeric are coming to light.

•   Anti-inflammatory properties: Numerous studies have made it clear that curcumin is highly effective as an anti-inflammatory - perhaps even more so than standard NSAID pain medications. In one such study, osteoarthritis patients had a 58% decrease in pain & stiffness after 90 days taking a concentrated form of curcumin. It is suggested that curcumin inhibits expression of the “pain enzyme” COX-2, thus reducing the body’s inflammatory response in much the same way as drugs such as ibuprofen.

•   Anti-carcinogenic: Curcumin helps prevent cancer by inhibiting both the formation and propagation of free-radicals. Some studies indicate it can slow or stop the growth of existing cancers, and may even destroy cancer cells.

•   Antibacterial, anti-fungal, antiviral: Thanks to these properties, turmeric/ curcumin can boost the immune system, and is also valuable as an antiseptic. It helps ward off many types of infection, both internally and externally; when applied directly, turmeric enhances external wound healing and decreases recovery time.

•   Enhanced liver function: May help protect against liver damage.

•   Improved heart health: Turmeric use can lower cholesterol and blood pressure 
over time, and reduces the risk of heart disease.

•   Beneficial to the digestive tract: Turmeric is closely related to ginger, and has 
many of the same effects for digestive issues.

•   Helps with glucose control: May help prevent and control diabetes (type 2) by 
improving the body’s ability to moderate insulin levels and glucose control, 
reducing insulin resistance, and lowering blood glucose levels.

•   Neurodegenerative disease prevention: Curcumin inhibits the formation of 
amyloid beta plaques, reduces oxidative damage, and delays or inhibits the degradation of neurons in the brain. Several promising studies have been conducted on the effects of curcumin on Alzheimer’s disease, which is caused in part by the accumulation of amyloid beta protein plaques in the brain. There is also a link between Alzheimer’s and the presence of inflammatory substances that accompany the plaque deposition. Prolonged use of NSAIDs has previously been shown to reduce the chances of developing Alzheimer’s, but at the risk of causing the kidney, liver, and GI tract damage. Curcumin’s potent anti- inflammatory effects are similarly beneficial in reducing Alzheimer’s, without toxicity. Additionally, the anti-oxidative properties of curcumin help it fight the free radicals that cause neuron deterioration responsible for disorders such as Alzheimer’s, Parkinson’s, and Huntington’s disease.

•   Effective antidepressant: Oxidative damage by free radicals and increased activation of inflammatory molecules such as T-cells, monocytes, and neutrophils (from oxidative stress) are hallmarks of Major Depression (considered a neurodegenerative disorder). The increase in inflammatory molecules is believed to be caused by reduced levels of antioxidants and antioxidant enzymes.

                  −  Malondialdehyde, a byproduct of damage to fatty acids in cell membranes, can be measured in blood samples, thus making it a suitable biomarker for oxidative stress. By measuring these levels before and after administration of curcumin, the antioxidant property can be shown in study participants with depression.

                  −  It is by reducing oxidative stress in the body that curcumin also achieves its potency as an anti-inflammatory.

                  −  Additionally, curcumin is highly effective at helping modulate neurotransmitters (serotonin, dopamine, & norepinephrine) in the brain. These are what help control mood, motivation, pleasure, cognition, and stress, among other things. The imbalance of these three in depression is believed to be caused by an overabundance of monoamine oxidase (MAO), the enzyme responsible for inactivation of serotonin, dopamine, & norepinephrine. Curcumin inhibits MAOs, thus inhibiting excessive re- uptake of neurotransmitters and allowing them to reach more balanced levels. This leads to increased levels of serotonin, which thereby causes improved mood and reduced depression.

                  −  In 2013, a study conducted by researchers at the Department of Pharmacology of Government Medical College in Bhavnagar, Gujarat, India, showed curcumin to be as effective as fluoxetine (Prozac) at treating depression, without the negative side effects (such as increased suicidal ideation) common to fluoxetine and other standard antidepressants. The study had three groups; one was given 10mg/day fluoxetine, another was given 1000mg/day curcumin, and the third was given a combination. All three groups showed similar improvement over the course of the study.

                  −  Another study researched the effects of combining curcumin with antidepressant drugs and found that there can be a synergistic effect on increased serotonin. Study groups that were given curcumin in combination with drugs like fluoxetine, venlafaxine (Effexor), and bupropion (Wellbutrin) showed greater increases in serotonin levels than groups treated with drugs or curcumin alone.

•   Bioavailability of curcumin in turmeric: Curcumin alone has difficulty being absorbed into the bloodstream, so ordinary dried turmeric, on its own, would need to be taken in fairly large quantities to achieve the desired therapeutic effect. This is remedied with a few easy solutions. Firstly, curcumin is a fat- soluble compound, so combining turmeric with any fat or oil significantly increases the body’s absorption of curcumin. Secondly, it has been proven that curcumin is absorbed up to 1000 times better when combined with certain other compounds - including piperine, the compound that gives black pepper its distinct taste. Thus another easy way to greatly increase curcumin’s bioavailability is by simply combining turmeric and black pepper. Thirdly, fresh turmeric contains natural oils, so when fresh turmeric root is used, it provides sufficient lipids to increase the body’s uptake of curcumin.

One of the primary ways of consuming turmeric for health in Ayurveda is Golden Milk. Traditionally it was made with coconut milk, which, in addition to providing enough lipids for good curcumin absorption, has many of its own health benefits that compliment turmeric’s quite nicely. It is rich in antioxidants and nutrients such as Vitamins B, C, E, magnesium, potassium, phosphorus, and iron. Fifty percent of the fat content in coconut milk is a medium-chain fatty acid (MCFA), lauric acid. The body converts lauric acid to a monoglyceride capable of destroying certain viruses (measles, influenza, herpes, etc.). Lauric acid, like other MCFAs, is easily digested, readily crosses cell membranes, and upon reaching the liver is immediately converted into energy, rather than being stored as fat.

Making Golden Milk or Turmeric Teas:

Methods for making Golden Milk from turmeric vary, but there are two basic ways of preparing a base from which to prepare future servings. One is by making a turmeric paste, the other by making a powder mix.

Turmeric Paste:

1/2 cup turmeric powder (appx. 96 grams) or slightly less fresh turmeric 1 tablespoon ground black pepper
1 cup water
1 tablespoon to 1/4 cup coconut oil (or ghee, or butter)

(optional: up to 2 tablespoons each ground ginger and/or ground clove)
Bring all except coconut oil to a low simmer, stirring, until it becomes a thick paste. Remove from heat.
Whisk in enough coconut oil to form a softer paste.
Refrigerated, can be kept several weeks.

Turmeric Powder Mix:

Same quantities of dried spices as above, combined & stored in a jar.

Golden Milk:

1/2 to 1 teaspoon turmeric mix (if powder, also add 1tsp to 1Tbsp coconut oil) 1 cup milk or water
Any additional desired spices
Bring to a low simmer, stir for a few minutes, and remove from heat.

Cool slightly before adding honey to taste (heat destroys some of the beneficial properties of honey).
Strain with a very fine mesh strainer, coffee filter, or reusable coffee filter before serving (or contain spices in a cotton tea/mulling bag before simmering).

Suggested additional spices and flavourings: cayenne, cinnamon, cardamom, nutmeg, allspice, vanilla (vanilla soymilk is really nice as the milk base), lemon juice, a slice of orange, an apple slice, sliced cucumber.

Ansley Rawlins is a blogger, social/environmental activist and health enthusiast based out of Charlotte North Carolina. If you have any questions regarding this article please visit Mahogany's vision: Social & Environmental Advocacy Facebook page https://www.facebook.com/search/top/?q=mahoganys%20vision%20social%20%20environmental%20advocacy

Eating Cultured

Examples of fermented foods can be found in every culture around the world.  Whether cheese in Europe and Central Asia, fermented cabbages in China and later Germany, or tempeh in Indonesia, these super foods have rightfully found their way into our diets. There’s no doubt that cultured foods are good for us, but why, and what exactly is a cultured food?

Cultured foods are formed by the process of lacto-fermentation, during which beneficial yeast and/or bacteria break down starches like fiber and polysaccharides, producing lactic acid. The lactic acid sets an environment that eliminates harmful bacteria and promotes good bacteria. Fermentation also allows for the preservations of foods and the release of essential nutrients.

The most important aspect of cultured foods is the introduction of beneficial bacteria into the intestinal flora. These bacteria have come to be known as “probiotics”. Although encapsulated store-bought probiotics can have the same health benefits, nothing comes close to the variety and number of bacteria found in fermented foods.

The essential role probiotics play in human health deserves mention.  As some of us age, our digestive systems don’t work as well. The bacteria in cultured foods help produce digestive enzymes that aid in absorption of nutrients like minerals and vitamins. Improved digestion caused by these enzymes helps relieve GI discomfort. The lining of our digestive tract holds eighty percent of our immune system. Having a healthy gastrointestinal immune system can predetermine the quality of our overall health. Consuming good bacteria in cultured foods helps line our stomachs with plentiful and diverse good bacteria, fortifying our immune systems.

Cultured foods can contain specific constituents that have additional benefits. For example, fermented cabbage contains a compound called glucosinolate. Glucosinolates have been shown to prevent certain types of cancers, including prostate, breast and stomach cancer. Kombucha contains glucaric acid, a sugar acid that improves liver metabolism by binding to harmful compounds, aiding in detoxification. Tempeh has the isoflavone genestein, which studies have demonstrated has the ability to prevent cancer. All cultured foods contain anti-oxidants that have a wide variety of health benefits such as improved cardiovascular health, increased immunity, detoxification and much more.

Whether you eat cultured cheeses, kimchi, sauerkraut, yogurt or drink kefir and kombucha, you are getting some serious medicine. So if you get a chance, do yourself favor, eat well and eat fermented.

Written by Dr. Jorge Lopez

Dr. Lopez is an Asheville based naturopath that helps people using natural means. Please visit http://drjlopeznd.wix.com/solointegrative or call (828)581-4018 further information.