Category Archives: Healthy Me

Soy – Should You Or Shouldn’t You Eat It?

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There has been a lot of controversy about soy and its benefits for human consumption, so here are some things to think about:

Soybeans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.

Soy has compounds called isoflavones – Diadzein and Genistein, which are phytoestrogens. A phytoestrogen is a natural compound found in plants, including soy beans, legumes and whole grain cereals. Phytoestrogens mimic and supplement the action of the body’s own hormones, estrogen, i.e. it acts like a weak estrogen in the body. Fermentation increases the availability of isoflavones hence fermented soy products like natto, miso; tempeh; soy sauces; fermented tofu and soymilk are more beneficial for women. Phytoestrogens may also have anticancer benefits.

Soy is beneficial for perimenopausal or post menopausal women, who are low on estrogen and have are not on any hormone replacement therapy, however should be used in caution with women who have had high estrogen in the past and have taken birth control pills, hormone replacement therapy or any form of synthetic estrogen, as too much estrogen in the body does increase chances of getting certain reproductive cancers, hence, the lesson here is – soy’s benefit as a phytoestrogen is relative.

Soybeans also contain phytates, organic acids present in the hulls of plant seeds; this binds to iron and calcium in the intestines, rendering these minerals useless for absorption. Hence too much soy with dairy or calcium rich foods with spinach or iron rich foods might not be the best food combination. Consume soy that has been fermented, as this breaks down various inorganic components and activates various enzymes and stops the effect of phytates.

Soybeans also contain potent enzyme-inhibitors. These inhibitors block uptake of trypsin and other enzymes which the body needs for protein digestion. Normal cooking does not de-activate these harmful anti-nutrients, which can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake. Fermentation of soy reduces these “anti -nutrients”.

Soybeans are legumes that are rich in dietary fiber. Soybeans contain both soluble and insoluble fiber. Soy fiber may have many health benefits such as lowering cholesterol, improving blood sugar control in people with diabetes, as well as improving bowel function.

Many soy foods are naturally high in calcium. In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.

And with the phytoestrogen effect, it is great for protecting the bone density of women in menopause because of the mild estrogenic activity and its rich calcium content.

A very large percentage of soy – over 90% – is genetically modified and it also has one of the highest percentages contamination rates by pesticides of any of the foods we eat. Hence going organic would be the better choice.

A large number of people do not tolerate soy to begin with therefore it might be a good idea to be tested for sensitivities/ intolerance to soy before eating or drinking it or for that matter substituting soy for milk.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Low Libido And Menopause

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Women often complain about low libido or low sex drive when they enter their menopausal years and often ask for natural cures that would help bring up their sex drives and here is what I often ask them if its just hormonal changes that is causing this problem or other factors are at play, and here is what I have found.

Most couples at this stage in their life have families, jobs, kids and various stresses in their life that prevent them from thinking about how it used to be or how they used to feel towards each other when they were dating or got married.

Daily chores like cooking, cleaning, laundry, dishes and lunches for the kids have taken over what used to be the time the couples would spend together. So here is some simple advice I give to some of my clients:

– Try to reconnect to the way it used to be – go out for a date night once or twice a month, if not per week.

– Get to know each other again away from the daily chores and commitments. Drop of the kids at the parents and take some time out for each other in your busy schedules

– Feel young again – dress up for your date the way you used to when you are still dating and before life took over.

– Is he / she too busy to take you to lunch? Well surprise him / her at work for a quick lunch.

– Drop a quick love note / card in his briefcase stating how you feel.

– Go for a nice relaxing massage at the end of the day so you can feel relaxed and pampered before your night out.

However, if the low libido is mostly related to the low hormone levels, talk to your naturopath about natural supplements that will help improve libido and lubrication.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Healthy Hair For The Winter

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1. Use Shampoo wisely

Hot water, strong shampoos and hair products can damage and dry out your hair quickly, hence go for more moisturizing and nourishing shampoos that will help lock in the moisture. I have found Aloe Vera shampoos and conditioners to be great for moisture. Tea tree oil shampoos and conditioners are great for keeping the itch in your scalp at bay. Also try washing your hair with warm water rather than shocking and burning your follicles with hot scalding water.

2. Drink enough water

Usually in this weather, depending on your constitution, most people find it hard to drink much water and this can dramatically effect the moisture in your hair. So don’t skimp on the water, try to get as much as you would in summer – at least 1/2 your body weight in ounces. If you like teas, you can drink more peppermint / chamomile tea or ginger tea.

3. Eat well

You are what you eat and eventually what you absorb from it, hence eat a balanced diet. Root vegetables are abundant in this season – eat seasonal vegetables that are packed with vitamins and nutrients. Try to have at least 3 different colored vegetables per sitting. Walnuts, sesame seeds, almonds are a must.

4. Get your 8 hours of sleep each night and try to keep the stress away by getting gentle exercise daily or by practicing yoga and meditation.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Reducing Cholesterol Naturally

Healthy Me,

At the clinic, I often meet clients who seem to have a higher than normal cholesterol value, and are quite often confused as to what it should be at, so here is what you need: you want your total cholesterol to be below 5.2 generally, and it would be good to have a higher HDL value (good cholesterol) – greater that 2.3. If you have higher than normal cholesterol values, DON’T PANIC … here are a few simple things I have found to be extremely helpful for my clients to drop those numbers and pounds:

1. Regular exercise – how about a pedometer for a gift this Christmas – it’s a great little gift that will help you stay fit and be healthy. Try to get at least 10,000 steps daily, the minimum amount of exercise that will do wonders for those extra pounds and cholesterol numbers.

2. For about 1 month, try changing up your breakfast – to a POWER BREAKFAST. 3/4 cup of cooked oatmeal, 1 tsp of raisins and 2 heaping tbsp. of flax seeds ground up. This breakfast gives you both soluble and insoluble fibers which are great for decreasing the amount of cholesterol in the body, as well, gives you the omega three fatty acids and some essential B vitamins for the body. The extra fiber is great for weight in general, and will do wonders for your bowels.

3. Try a vegetarian diet– which is simple and hearty and great before the Christmas season where people seem to pack on the pounds. Try to add greens to each of your meals, have lentil and bean salads for your lunches with tofu. These foods are easily digested in the body; hence people generally find they feel lighter and more energetic. Try these simple tips and in no time you will not only have lost those extra pounds and have regulated your cholesterol numbers back to normal.

4. Try to have smaller meals thorough out the day, rather than three large meals and don’t skip meals.

5. Limit fat to 30 percent of total calories. Saturated fat (fat from animal sources) should account for NO more than 7 percent of total calories. Limit cholesterol to 200 mg per day.

6. Read labels. Avoid products made with partially hydrogenated and hydrogenated vegetable oils. They are sources of trans-fatty acids, a form of fat that promotes plaque formation in the arteries.

7. In place of batter or margarine, try Benecol, Becel and Take Control. They are spreads containing plant sterols known to promote healthy cholesterol levels.

8. Drink green tea regularly.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Cellulite Melt Down

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Melting Away Cellulite Naturally

Orange peel syndrome, cottage cheese skin the mattress phenomenon, hail damage … WHAT IS A WOMEN SUPPOSED TO DO!

Cellulite is the unsightly dimpling, padded or “orange peel” appearance of the skin that appears after puberty in women and is probably one of the most aesthetically troubling concerns of women, more than wrinkles and aging skin. Majority of the cellulite is fat that has deposited in the cells of the stomach, arms, thighs and the buttocks region.

Cellulite is not related to being overweight; average and underweight people also get cellulite too!

CAUSES

Cellulite formation occurs due to a number of causes:

Diet and lifestyle being high on the list. Various changes in metabolism and physiology may cause cellulite or contribute to cellulite. Among these are a disorder of water metabolism, blood circulation issues and deposition in fat due to abnormal hyperpolymerization of the connective tissue.

Hormonal Factors

Hormones play a dominant role in the formation of cellulite. Estrogen is the most important hormone. Practically all females past the age of 20 display some degree of cellulite, some may have it earlier too. It is seen in males with androgen-deficient states – this means that cellulite formation appears to have a hormonal component to its presentation. Other hormones including insulin, the catecholamines adrenaline and noradrenaline, thyroid hormones, and prolactin have all been shown to participate in the development of cellulite.

Predisposing factors

Several genetic factors have been shown to be necessary for cellulite to develop. Gender, race, biotype, a hormone receptor allele that determines the receptor number and sensitivity, distribution of subcutaneous fat, and predisposition to circulatory insufficiency have all been shown to contribute to cellulite.

Diet

Diet has been shown to affect the development and amount of cellulite. Excessive amounts of fat, carbohydrates, salt, alcohol or too little fiber can all contribute to an increased cellulite.

Lifestyle

Smoking, lack of exercise, tight clothes, high heeled shoes, and sitting or standing in a single position of long periods have all been correlated with an increase in cellulite. A high stress lifestyle will cause an increase in the catecholamine hormones.

SO WHAT CAN YOU DO TO GET RID OF CELLULITE?

At our naturopathic clinic, I have found that acupuncture and massage with certain oils to have been extremely effective in smoothing out cellulite and the results can be seen right after the first visit!!

Of course, diet and lifestyle changes are extremely important in keeping cellulite away, so people don’t despair … there is hope!

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Constipation And Natural Supplements

Healthy Me,

For the majority of the people who have come into the clinic for help with constipation, I find almost all tried various forms of fiber and laxatives ranging from psyllium to senakot, which work great for a short amount of time, and then, you are back top square 1 – constipated!!!

So what is going on with the body?

Quite often people are unaware that going once to three times a day for a bowel movement is normal!

Some simple tricks to get your bowels moving:

1. DRINK ENOUGH WATER – I can’t stress point enough! How do you expect to have a good, normal bowel movement if you don’t drink enough water!!! Normal stools are soft, medium brown / light brown in color, well formed, with no undigested food except for the occasional corn bit, no mucus and no blood should be present in the stool

2. Make sure you are getting enough fiber – fresh fruits and vegetables and grains are a great source. These help to bulk up the stool and also reduce your cholesterol! Oatmeal with 1 heaping tablespoon of flax is a great way to get the fiber and feel energized in the morning!

3. Physical activity is a great way to get those bowels moving – so why not just go for a run or a brisk walk around the park. Need more suggestions? please call our Toronto naturopath to schedule a visit and find out what might be the natural solution for you to treat constipation naturally.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Naturopathic Help For The Seasonal Blues

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The cold dark days of the winter can leave many of us with a case of the winter blues. Some people are more vulnerable to a mild type of clinical depression brought on by a decrease in exposure to sunlight as we move through autumn and winter called Seasonal Affective Disorder, or SAD. About 25% of people are affected and four times more women than men suffer from the winter blues (and its more severe counterpart, Seasonal Affective Disorder).

What happens physiologically?

The winter blues are thought to be caused by changes in melatonin and serotonin levels, which can affect mood, hunger and sleep. Sufferers experience changes in their mood, energy level and ability to concentrate. Sound familiar? While not as severe as long-term depression, the winter blues can indeed affect the way we think, react and deal with everyday challenges.

Symptoms to watch out for:

  • Increased in fatigue that comes on with the season change
  • Difficulty waking up in the mornings as the days get shorter
  • Difficulty concentrating and thinking creatively in comparison to the summer months
  • Incorrectly blaming oneself for things that go wrong
  • Difficulty performing tasks that normally seem to be easy / enjoyable
  • Increased craving for carbohydrate-rich food particularly chocolate and candy

Naturopathic therapies will help tremendously to treat the Seasonal Affective Disorder, or SAD. As a naturopath, I have found that some combinations of herbs and acupuncture seem to wonders for treating SAD, along with some naturopathic / natural supplements.

Naturopathic Tips to beat the blues

1. Shine a Little Light into Your Life – Not just the smiling faces of your children, but literally more exposure to light, especially in the morning. Try a morning walk or sit by a large window to read the paper.

2. Run About – This does not include running errands! Aerobic exercise, which increases serotonin levels, has proven to help combat the winter blues. (One hour doing aerobic exercise outside (even with a cloudy sky overhead) has the same benefits as 2.5 hours of light treatment indoors. Take that walk, have a snowball fight, or schedule a day of skating, skiing, or sledding.

3. Eat the Right Carbohydrates – Craving sugar these days? Carbohydrate is effective in increasing serotonin levels—so your body knows what it’s doing. Try eating larger portions of complex carbohydrates, like whole grain pastas and brown rice, and healthy simple carbohydrates like fruit and stay away from unhealthy snacks that will cause momentary satisfaction, but ultimately decrease energy due the sudden spike in blood sugar levels.

4. Regulate your sleepy time – Oversleeping and fluctuations in your sleep-wake schedule can increase your levels of melatonin (bad). Try to set a regular bedtime and wake up at the same time each day, making sure you get the sleep you need. Try to get at least seven to eight hours a night.

5. Break Up Your Routine –Do something you wouldn’t normally do. Try an indoor rock climbing gym, treat your self- go for a manicure. Go out on a date with your husband and let the in-laws baby sit. Spend some time with your pets, they will love it and while you are at it, PLEASE DON’T SMOKE AROUND THEM!

6. Share your feelings – Don’t keep your frustrations bottled up. Confide in a trusted friend or family member. Often just talking about what’s bothering you can be a big relief. Your confidant may be able to offer a realistic perspective on what you’re going through. If you find that hard to do, how about a personal note book where you write (unburden) all your feelings good or bad.

7. Cut back on caffeine – If you’re having trouble sleeping, and limit your alcohol intake. Excessive consumption contributes to depression. Try some ginseng or Yerba Mate tea instead, it will not only give you an energy boost, but also help you get through the day without those sluggish dips after lunch.

8. Turn on the “light” – Light therapy lamps provide low intensity light therapy for sleep and mood disorders including Seasonal Affective Disorder (SAD or Winter Depression) and they seem to work great. It is thought that light therapy works by lengthening the perceived day length, restoring the body clock to a summer mode. Properly timed light therapy influences neural pathways in the brain that use serotonin as their primary neurotransmitter. There are plenty available on the market, so be careful when purchasing one. Try a few of these tips and you should feel better around May, if you are not feeling better once the warmth of the sun arrives, you might want to go and talk to your naturopathic doctor about it.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

The Naturopathic Perspective On Body Cleansing And Detoxification

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BODY CLEANSING AND DETOXIFICATION

Cleansing is an important part of maintaining health, slowing the aging process and preventing diseases, by allowing the body to rid itself of a build up of toxins. There are many ways of doing this. Ideally, a person should be free of commitments during a cleanse, as much as is possible, because a relaxed person can detoxify more efficiently. Another note of caution, do not ever make yourself “fit” into a cleanse. The cleanse should “fit” you. Take time to experiment to see what regime will best suit your schedule, but also remember that you will need to make room for it no matter how busy you are.

A cleanse can be a fast, but it doesn’t have to be. You can eat while cleansing, provided that you use cleansing foods. If you want a specific food list for cleansing, check into any cleansing book and they will list the foods specifically. Generally, it is avoiding heavy foods like red meat, wheat, dairy, fried foods, Soya products, dried fruit, etc. You would eat fresh fruits, fresh veggies, whole grains with the exception of wheat, some chicken or fish, etc. (Some veggies contraindicated when cleansing are tomatoes, potatoes, and the squash family. Dried fruit is usually a no-no too.) Any condiments you use would be very simple like flax oil, olive oil, apple cider vinegar, sea salt, etc.

The idea is to eat easily digestible foods so as to “free-up” the eliminative organs such as the liver, kidney, skin, lungs, colon, and lymphatic system, so that they can spend more time detoxifying and less time digesting. (Some of these organs aren’t directly digesting food, but do help in the processing part of digestion). A juicer is also recommended, though a basic cleanse can be done without this.

With these things in mind, let me run through a few ways you can accomplish a health cleanse and detox. (Please ask you naturopathic doctor to select an appropriate cleanse / detox for you).

IF YOU ARE TAKING PRESCRITION MEDICATION, PLEASE TALK TO YOUR MEDICAL DOCTOR / NATUROPATH BEFORE ATTEMPTING ANY CLEANSES!

TYPES OF DETOXIFICATION

•   PLAN A: Fast for half days with fresh vegetable and fruit juices. Then eat lightly in the latter part of the day. For example, brown rice or millet with fish or chicken and a salad. Have a variation of this for supper or have a few glasses of fresh juice from your juicer.

•   PLAN B: Juice with veggie and fruit juices all day (take your juice 1½ to 2 hours apart) with 4 to 6 fibre drinks ½ hour between juices. A mixture of a high quality psyllium mixture and ground flax seed is excellent for cleansing. It aids the removal of toxins from the intestines. A word of caution here — if you have never done a fast before, do not attempt this without doing the ½ day fast first. Also, for fasting, going on to the fast and coming off the fast must be equal to the number of days you are planning to fast. For example, if you plan to fast for three days, you would start eating fruits and veggies with easy to digest protein, like seeds, fish, etc., for three days before fasting. When you come off the fast, you must start with blended fruits and salads, and gradually work your way to easy-to-digest proteins for three more days, at least. Coming off of a cleanse is almost more important than the fast itself. It can “make” or “break” a fast. (Don’t do this on your own if you are on medication of any kind).

•   PLAN C: Use cleansing foods all day without any fasting. Pick from a cleansing food list to make up your menus a head of time. A sample menu would look like this: Breakfast: Ground almonds soaked over night in purified water. Have them with maple syrup. Lunch: Brown rice, chicken, salad with a flax oil or olive oil dressing. Dinner: Chicken breast, brown rice and veggies.

•   PLAN D: Juice fast on the weekends, while eating cleansing foods during the week.

Additional aids to cleansing would be:

1) Use herbs to help clean out the toxins from fatty tissues, the liver, colon, lymph, lungs, kidneys and skin. Herbs are quite necessary to really get the “junk” out of the body.

2) Grow wheat grass and juice it. Add it to your veggie and fruit juices. It is excellent for cleansing.

3) Eat cleansing foods that are in season if at all possible, and eat as much organic as possible.

4) Drink enough water to enhance the detoxification process. Water is the best solvent known to man. It will take toxins out of your body when nothing else can.

5) Use affirmations to help you stick to a cleanse. For example, “Hour by hour my body is purifying itself,” or “Every minute that I am fasting or cleansing, I am flushing dangerous poisons out of my wonderful body.”

•   PLAN E: CLEANSING PROGRAM BASED ON A RAW FOOD DIET PLAN

1) Eat all vegetables and fruits cleaned and RAW. Make sure a variety is eaten – smaller quantities of different foods rather than a lot of one or two foods.

2) Drink liquids one half-hour before and one hour after a meal. Avoid drinking during the meal. This tends to dilute the digestive enzymes, hence affecting the digestion and assimilation of food. Have small sips of liquid before your meal or with your meal.

3) Raw, unroasted and unsalted nuts, beans sprouts, and mild cooking spices (e.g. garlic used sparingly – basil, thyme, etc.) can be eaten. Hot and spicy seasonings (e.g. table salt, curry, black pepper, and hot peppers – should be used sparingly or avoided. Cayenne and red pepper may be used sparingly.

4) Do not mix vegetables with fruit in the same meal because they interfere with each other’s digestion. Wait an hour or two between each. Generally a food combining order with this program and with regular meals is: First: carbohydrates (starches such as breads, potatoes, carrots).?Second: proteins (beans and grains, meats, fish, tofu). Third: fats (dairy products, oils and creamy foods). This order is suggested because it is related to the speed of digestion.

5) Eat melons alone- this includes watermelon, winter melon, cantaloupe.

6) No sugar, candies, sweets, pastries, packaged snacks. Avoid using self – administered medications.

7) Over the day, keep fluids (water, vegetables and fruit juices mixed 50% with water) going through your body (unless you have real problems with fluid retention). You do not need to force fluid down but par attention to yourself and do not ignore your feelings of thirst. A juicer will give you real vegetable and fruit juice, and if used regularly, it will be well worth the cost.

8) If any food gives you indigestion or discomfort, record it and let clinician know. Do not eat those foods that cause problems fro now.

COMING OF THE RAW FOOD DIET

1. MOST IMPORTANTLY DO NOT OVER EAT.

2. DO NOT SPLURGE ON JUNK FOOD – EAT SENSIBILY

3. Gradually eat more of your usual food, but follow the guidelines or your common sense. You may prefer to avoid some of these usual foods or to eat less of them, e.g. red meats. If you have a question, ask your naturopathic doctor.

FOOD SENSITIVITY AND DETOXIFICATION

You may notice that while doing a detoxification plan, a lot of your health concerns may resolve naturally. These could be as a result of avoiding various foods that you might have a sensitivity / intolerance to. Food sensitivities can be related to allergies or other disturbances in your functioning. A simple way to monitor your self for “disagreeing” food is described below.

For the first week or two, after the detox diet, eat one new food per day. If you feel indigestion, get headaches, mood changes, constipation, bloating, eczema, a flushed feeling over your face or you feel uncomfortable after eating a food, avoid it for the time being, as your body does not agree with it.

Here is a list of natural foods that help the body cleanse naturally: Please talk to your naturopath before using any herbs as they can have various adverse effects if not taken correctly.

•   Artichokes – Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats.

•   Beets – Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. It also has a beneficial effect on fat metabolism.

•   Broccoli – Broccoli and other members of the brassica family (cabbage, cauliflower, Brussels sprouts, kale, kohlrabi) support the liver’s detoxification enzymes.

•   Fresh Fruits and Vegetables – Food sources of vitamin C and glutathione, which are essential for detox.

•   Protein – Protein is required by the liver for detox. Beans, nuts, seeds, quinoa, protein powder. Some people may choose to eat fish in moderation.

•   Onions and Garlic – Rich in sulfur containing compounds. Involved in sulfation, the main detox pathway for environmental chemicals and certain drugs and food additives. Helps with the elimination of harmful heavy metals from the body.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Naturopathic Ways To Reduce And Treat Hypertension / High Blood Pressure

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HYPERTENSION – HIGH BLOOD PRESSURE

Hypertension, or high blood pressure, is a serious condition that affects 50 million Americans – one in four adults. It is defined as an average systolic blood pressure above 140 mm Hg, a diastolic blood pressure above 90 mm Hg, or both. High blood pressure increases the risk of heart disease and stroke, the first and third most common causes of death among Americans.

In the early and middle adult years, men are more likely than women to develop the condition, but as men and women age, the reverse is true; more women older than the age of 55 have high blood pressure than men of the same age. While hypertension generally develops in people older than 20 years of age, more than half of all Americans over the age of 65 have the condition.

SIGNS AND SYMPTOMS

Most people who have high blood pressure do not know they have it because they generally experience no symptoms at all. Occasionally, some individuals may experience a mild headache when their blood pressure is high. Serious cases of hypertension, which happen infrequently, may produce the following symptoms:

•   Severe headache

•   Confusion

•   Nausea

•   Visual disturbances

•   Seizure

CAUSES

There are two major types of hypertension: essential (primary) and secondary. Essential hypertension is by far the most common, accounting for more than 95% of all cases. The cause of this form of hypertension is not known for certain, but is likely a combination of factors, including:

•   Genes for high blood pressure

•   Low levels of nitric oxide, a naturally occurring agent responsible for the dilation of blood vessels (African Americans are believed to have low levels of this substance)

•   Insulin resistance

•   Obesity

The causes of secondary hypertension include:

•   Kidney disorders

•   Endocrine disorders, such as Cushing’s syndrome

•   Obstructive sleep apnea (episodes during sleep when breathing stops due to obstruction of the air passages)

•   Stress

•   Chronic heavy alcohol consumption (accounts for 10% of cases of secondary high blood pressure)

•   Long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), particularly in the elderly

•   Use of certain medications, including oral contraceptives, pseudoephedrine, hormone replacement therapy, and steroids

•   Heavy coffee drinking (5 or more cups per day), particularly in those who have previously had high blood pressure

•   Use of cocaine, nicotine, Ginseng or licorice (Glycyrrhiza glabra) can cause or worsen existing hypertension.

RISK FACTORS

The following factors increase an individual’s risk for high blood pressure:

•   Family history of hypertension

•   Alcohol abuse

•   High sodium intake

•   Inactive lifestyle

•   Being overweight

•   Mood disorders, particularly depression and anxiety (they may have a direct impact on blood vessels or they may lead to unhealthy behaviors such as alcohol and substance abuse or poor weight management)

Hypertension is more common among African Americans than Whites (this may be due to nitric oxide levels or to social factors such as chronic life stressors)

NATUROPATHIC HEALTH MODIFICATIONS TO HELP PREVENT HYPERTENSION:

1.   Maintaining a desirable weight

2.   Maintaining a normal body weight is one of the most effective ways to prevent high blood pressure. Weight reduction, therefore, in overweight individuals of any age should be a priority in the prevention of hypertension.

3.   Reducing salt intake

4.   Although population-based studies suggest a link between salt intake and prevalence of high blood pressure in particular groups of people (African Americans, for example), how each individual responds to sodium in his or her diet is quite variable. Since reducing dietary salt is generally considered safe, however, low-salt diets are recommended, particularly for those at risk for developing hypertension or heart disease.

5.   Increasing physical activity

6.   Several studies suggest that physically inactive people may be at an increased risk for developing hypertension. Moderate exercise, brisk walking, swimming, yoga and jogging may all be helpful in improving heart health and reducing the risk of hypertension.

7.   Limiting alcohol consumption

8.   Limit your alcohol intake to no more than two drinks per day.

9.   Eating a diet rich in fruits and vegetables.

10. People who consume vegetarian diets have significantly lower blood pressure than those who do not.

11.  Keep your cholesterol under control.

LIFESTYLE MODIFICATIONS TO TREAT HYPERTENSION / HIGH BLOOD PRESSURE

The same lifestyle modifications that help prevent hypertension are useful in treating it. The following steps are recommended for people with hypertension, regardless of whether they are taking prescription medications.

•   Lose weight if overweight.

•   Limit alcohol intake to no more than 1 oz. of ethanol per day for men (this roughly equals 2 pints of beer, 2 glasses of wine, or 2 shots of 100-proof whiskey) and 0.5 oz. for women and lighter-weight individuals.

•   Increase and maintain aerobic physical activity (30 to 40 minutes most days per week).

•   Reduce salt intake to less than 2,400 mg sodium or 6,000 mg sodium chloride per day.

•   Improve overall cardiovascular health by quitting smoking and reducing saturated fat and cholesterol intake.

•   Reduce stress—since ongoing stressful circumstances, such as job dissatisfaction, may contribute to the development of hypertension, stress management may lower elevated blood pressure.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Processed And Allergic Foods

Healthy Me,

My theory is that the more processed a food is, the higher the chances that the individual who consumes it will be allergic / intolerant to it. Take milk for example – 2 out of every 3 kids I see at the clinic is intolerant to milk! Industrialization has brought with it methods to process milk down to its bare components (I mean 2% fat component or less – not the way nature intended it for sure).

Anyways, so when one drinks this composition (called milk) of concentrated, isolated, purified components in milk, no wonder they become intolerant to it – our bodies were not designed to intake and utilize concentrated forms of mechanically processed components – we might as well take food or in this case milk in a pill form! I wonder if people drinking fresh milk laden with cream would have the same intolerance / reaction called lactose intolerance to it. How compromising!

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.