“You can’t separate the mind from the body,” said Prof Sir Robert Lechler, President of the Academy of Medical Sciences. He adds…”there is a real mechanistic connection between the mind, the nervous system and the immune system.”

About 60% of people referred to cardiologists with chest pain do not have a heart problem but suffer from anxiety. Thats astounding!! We are finding a very strong connection between inflammation and depressive symptoms. More research is showing that treating inflammation helps treat depression. Symptoms of an overactive immune system can stem from obesity, eating a poor diet filled with sugar and food allergies, poor digestion, lack of sleep, chronic emotional stress and certain medications, like Interferon. It may be a matter of the immune system failing to switch off after an illness or trauma. But inflammation is also a common symptom associated with chronic pain conditions such as fibromyalgia, migraine headaches or an autoimmune disease like rheumatoid arthritis. Chronic pain affects over 100 million people, nearly 1/3 of our population. More Americans suffer from chronic pain than cardiovascular disease, diabetes and cancer combined!.

Read this article to find out more of what you can do to help your symptoms. See your doctor or integrative practitioner to find other causes and ways to treat chronic pain and depression.

Reference: Ivker, R. Cannabis for Chronic Pain. Touchstone, Simon& Schuster, 2017. p. 4.

Depression is a physical illness which could be treated with anti-inflammatory drugs, scientists suggest: 

We have seen a lot of smoke in the air from nearby fires in Utah and Montana which seems to effect some people more than others. Why is it that some people are more sensitive to smoke and other pollutants who have sinus problems or asthma than others with the same chronic problems? It seems that just like our gut, our airway, including our sinuses, are associated with a community of microbes, some that may be very beneficial.  Some of these bacteria produce compounds that have antimicrobial and anti-inflammatory properties. While others, can lead to harmful respiratory infections.

A study in Milan Italy was done to look at . This might give us an early indication of problems before disease develops. There is more research to be done, but it makes sense that the particulates we inhale would effect our airway microbiome and the manifestations of that could be different for everyone.

Air pollution changes what bugs colonise our airways | New Scientist: “”

Nutrition used to be something we viewed as just eating food that we thought was healthy and preferably tasted good. It was simple…all calories are the same, eat less and exercise and you will lose weight. Wrong, wrong and wrong!  Then it was low fat, high carb, then high fat, low carb, Atkins, Paleo and now, Ketogenic.

What this tells us is that nutrition is not so easy and we still don’t have a full understanding of this ever changing science.

What we also know is that we have an obesity problem in this country. And no…it’s not necessarily due to a lack of will power or laziness. The biochemistry that influences weight loss and weight gain is very complex. Besides food choices and exercise, it also involves genetics, stress levels, hormones, sleep, physiology, our microbiome (“How Gut Bacteria Determines Weight Gain” at Wellcast.org) and our environment. Whew!!  A lot more then what we may have read in health class.

This article reviews 5 myths about food and health. It seems we’ve come a long way, but still have so much more to learn.

Fat, fructose and calories: 5 nutrition ‘facts’ we used to believe – The Washington Post: “”

About 60% of packaged foods and drinks found in U.S. grocery stores contain added sugar according to researchers at the University of North Carolina.

Check out this article and images to see what foods you may be eating and how much sugar it contains…

Entertainment | Fast Company: “”

We have all probably had some type of muscle cramps at one point in our lives.  I’m talking about those involuntary contractions or spasms of the muscles in our legs or feet that happen most often at night or while we rest. It seems to be much more common in the elderly. As many as 70% of older people have experienced nocturnal leg cramps. Even though we don’t know the direct cause of these cramps, there are risk factors associated with these symptoms. These include dehydration, electrolyte/mineral imbalance, diabetes, and pregnancy. Here are several treatment options that have worked for my patients:

1. Magnesium- magnesium deficiency does not need to be severe to cause cramping. Majority of magnesium blood levels will be normal. We often run a red blood cell magnesium level in our office and will find low or low-normal levels in patients that benefit from magnesium. Presumed cause of magnesium deficiency is excessive exercise. Chronic stress will also deplete magnesium levels. A study involving 14 trained swimmers whom experienced muscle cramps was done. They received only 65 mg of magnesium, from either magnesium ascorbate or magnesium aspartate on 3 consecutive days, just before starting their swim workouts. Muscle cramps were reduced by 86% in the magnesium ascorbate group and by 44% in the magnesium aspartate group. Both treatments reduced the severity of symptoms. I recommend starting with 300 mg daily of magnesium citrate (in the evening) and increase up to bowel tolerance. Too much magnesium can cause loose stools, so stay at a dose right below the dose that causes problems. Common medical conditions associated with magnesium deficiency are diabetes, coronary artery disease, and high blood pressure.

2. Potassium- low potassium levels (again, not seen on blood tests) can also cause leg cramps. Hypokalemia can occur in people using potassium-depleting diuretics (commonly used to treat high blood pressure), or in those with diarrhea or certain disease states. Another common cause of low potassium can be the result of an inadequate intake of fruits and vegetables. One option is to use 2g/day of potassium magnesium aspartate (this preparation contains 50% magnesium aspartate and 50% potassium aspartate). This formulation is best because aspartate enhances the intracellular uptake of potassium and magnesium.

3. Calcium- this is another important mineral that I find helps my patients…especially those who avoid dairy. Doses of 500 mg twice daily of a calcium citrate works well.

4. Vitamin E- several studies have shown improvement in leg cramps after using Vitamin E 300-800 IU daily.

5. Vitamin C and Hesperidin (a citrus flavonoid)- 200 mg of each compound was used 4 times daily in a study of postmenopausal women in which resolution of symptoms were seen in 2-12 weeks.

6. B12 and B-complex- This is where I recommend checking a B12 and B6 level in my patients with leg cramps. It is a very easy and reliable test and can determine if deficiencies are the cause of cramps. It can also relieve fatigue, cognitive decline and migraines. Many elderly have vitamin B-deficiencies and don’t know it. These vitamins can be depleted due to age, chronic stress and in vegetarians.

7. Taurine- this amino acid is a common cause of muscle cramps for those with cirrhosis of the liver. Three to six grams daily along with whey protein showed significant improvement with these patients. Also, L-Carnitine at a dose of 300 mg three-to-four times a day also decreased muscle cramps by up to 63% in patients with cirrhosis in one study.

8. Intravenous Nutrient Therapy- intravenous nutrients of magnesium, B-vitamins and Vitamin C almost immediately relieves muscles cramps. We use this therapy followed by daily oral nutrient supplements with excellent results.

9. Stretching- calf stretching and massage before you hit the pillow at night can be very helpful.

Hope this helps some of the mystery behind muscle cramps.

References: Gaby, A. Nutrition Medicine, 2nd edition, chapter 163.

Jenna, C, Radu, G. Magnesium in preventing muscular cramps in swimmers. Magnes Res 1993; 6:73.

Ayres S Jr, Mihan R. Nocturnal leg cramps (Systremma): a progress report on response to vitamin E. South Med J 1974;67:1308-1312.

Horoschak A. Nocturnal leg cramps, easy bruisability and epistaxisin menopausal patients: treated with hesperidia and ascorbic acid. Del State Med J 1959;31:19-22.

This is a good article describing how a few changes in your diet can make a significant difference in your physical, mental and emotional state. I’m not saying it’s easy, but it may be worth 1-2 weeks of food changes to improve fatigue, sugar cravings, weight loss, mental clarity, and help with clearer skin and better sleep.

Read on…

What Happened When I Gave Up Gluten, Sugar, Dairy, And Coffee: “

So you probably read this title and started guessing at what main things would help us live longer. Maybe more exercise, eating organic, avoiding toxins, having close loving relationships…Yes, those are all great but the science is in the genes and how all our choices effect them.

Lets start with one of the genes associated with aging known as SIRT1. Caloric restriction can help organisms live longer and healthier and we know that it also favorably effects SIRT1. Fasting, even one day a week can make a difference. But lets face it, that can be difficult to do, especially for those with other health challenges. Instead, resveratrol interacts with this gene and delays the degenerative processes of aging. Melatonin also activates SIRT1 and both compounds work synergistically together.

Telomere function has also gotten a lot of headlines lately. These are the short DNA sequences found on the ends of chromosomes that protect our genetic material. Researchers claim that if we preserve them it could extend our longevity and improve health. Regular meditation is linked to healthier telomeres. Eating nutrient dense whole foods as well as curcumin, resveratrol and other botanical compounds can also support healthy telomeres. On the other hand, emotional stress, processed foods, and a high burden of environmental toxins have been linked to shorter telomeres and premature aging.

Another important gene to know about is p53. It is known as “the guardian of the genome” because it regulates the cell reproductive cycle and suppresses tumors. This p53 gene is an important anti-cancer gene. It corrects errors in DNA replication. And if the errors can’t be fixed, then p53 promotes apoptosis (cell death). One theory, is that when situations shorten telomeres, aged cells produce more p53, which then puts more oxidative stress on mitochondria. There are natural ways to boost mitochondrial activity. Coenzyme Q10 (CoQ10) helps mitochondria make ATP energy. Pyrroloquinolone (PQQ) is a molecule similar to CoQ10 and it increases mitochondrial activity as well as increasing the number of mitochondria. PQQ is found in foods such as natto, parsley and green tea, as well as in supplement form. Medicinal mushrooms, such as cordyceps and reishi are excellent for mitochondrial health. As far as lifestyle changes…eating a nutrient dense, low glycemic diet along with aerobic interval exercise supports mitochondrial health.

Finally, one of the newest biomarkers on the block is Galectin-3 (Gal-3). A 10 year Gal-3 study involving 8000 people showed that an elevated Gal-3 was associated with a 3-fold increase in all cause mortality in the general population. High levels of this circulating blood marker was seen in life threatening illnesses such as heart disease, diabetes and metastatic cancers. Whereas a 2016 cohort study showed that lower levels of Gal-3 are associated with healthy aging. The reason Gal-3 is involved in the progression of life threatening illnesses, is because it fuels chronic inflammation and fibrosis (thickening and scarring) in organs and tissues. It also acts as a sticky surface molecule that allows cancer cells to aggregate and move throughout the circulatory system without being seen where cancer can form and metastasize.

Researchers have shown that Modified Citrus Pectin (MCP) binds to Gal-3 to reverse inflammation and fibrotic changes to the heart, kidneys, liver, nervous system and other tissues. Gal-3 is recognized as a predictive biomarker and therapeutic target for heart disease. It is easily measured in the blood and covered by most insurance companies for cardiovascular screening. It can also be used to assess cancer risk and progression.

So healthy aging is possible by keeping Gal-3 levels in check, promoting mitochondrial health and encouraging favorable gene expression. Mind-body practices such as yoga, meditation, Tai Chi and Qi Gong are equally important. Any healthy form of stress relief will help prevent the inflammatory cascade that leads to degenerative aging and disease.

References: Elias, I. Telomeres, Mitochondria, and The New Age of Aging. Holistic Primary Care, Vol. 18, No. 1. Spring 2017.

DeFilippi, CR, Felker GM. U.S. Cardiology, 2010; 7(1): 3-6.

Sanchis-Gomar F, et al. Clin Chem Lab Med. 2016 April 1; 54(5): 873-877.

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Aspirin has been used for generations, for many ailments from fever and achy joints to prevention of strokes and heart attacks. There has even been some evidence that aspirin can prevent certain cancers, such as colon cancer. But now, researchers have discovered that using aspirin could be an adjunct to current cancer treatments in stopping the spread of cancer cells after a tumor has initially formed.

The problem (like any medicine) is that many people may not tolerate the drug or respond well. So scientists are trying to develop genetic tests to determine who would benefit the most with long-term use of aspirin. The many mechanisms behind how aspirin prevents inflammation is well known. But for a tumor to metastasize is a complex process.

Platelets, usually known to assist in blood clotting, have an important role in allowing tumor cells to spread. Cancer cells rely on platelets to clump, or stick together so they can hide from the immune system. Aspirin apparently turns certain genes on or off in the cells that give rise to platelets that prevent clumping. The cancer cells are then exposed to the immune system so they can be destroyed.

There is still a lot of work to be done. The next step is to repeat these experiments in larger, more diverse groups of people to better understand the normal functions of these aspirin-sensitive genes.

Pretty amazing stuff!

Aspirin May Prevent Cancer from Spreading, New Research Shows – Scientific American: “”

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