Clear Arteries for Healthy Heart

Clear Arteries for a Healthy Heart

Dr. Jen Corbeil, ND

Open, elastic arteries are crucial for a healthy heart.  Because it is essentially a muscle (though fantastically intricate), the heart depends on other organs for its nourishment and energy and on our blood vessels to transport these.  Atherosclerosis – the hardening and narrowing of artery (and vein) walls – occurs over time as our bodies invoke an inflammatory response to repair damaged blood vessels.  These “patch jobs” eventually form plaques which can lead to coronary artery disease.

Prevent inflammation and keep your arteries clear with these guidelines:

• A whole foods-based diet, with plenty of colourful veggies and fruits will provide anti-oxidants to prevent damage to vessel walls in the first place.  Choose free-range animal products whenever possible (animals fed grass are anti-inflammatory) and wild fish, nuts and seeds for heart-healthy fats.
• Avoid fried foods, margarines and too many polyunsaturated vegetable oils, like canola, soy and corn.  These are the real inflammatory culprits behind atherosclerosis; not cholesterol as once thought.  Cholesterol deposits are your body’s attempts to repair damage to artery walls – the firefighters, not the fire!
• Keep calcium levels in check – too much can contribute to atherosclerotic plaques, while too little can lead to irregular muscle (i.e. heart) contraction and nerve conduction.   Magnesium and Vitamin K2 play important roles in proper calcium metabolism
• Magnesium balances calcium’s contractile functions by helping to dilate vessels and normalize heartbeat and blood pressure.  Equally important, magnesium helps to keep calcium in the blood and out of arterial plaques.  Found in whole grains, nuts and seeds and many vegetables, magnesium is often deficient in modern diets.  It’s especially important to up your intake if you consume a lot of dairy products, which are high in calcium but low in magnesium.
• Vitamin K2, found in the fat of certain grass-fed animal products and the soybean ferment natto, has only recently gained attention for its remarkable ability to direct calcium into bones and out of arterial deposits (even already existing ones).

 

 

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Clear Arteries for a Healthy Heart

 

Dr. Jen Corbeil, ND

Naturopathic Doctor

 

Open, elastic arteries are crucial for a healthy heart.  Because it is essentially a muscle (though fantastically intricate), the heart depends on other organs for its nourishment and energy and on our blood vessels to transport these.  Atherosclerosis – the hardening and narrowing of artery (and vein) walls – occurs over time as our bodies invoke an inflammatory response to repair damaged blood vessels.  These “patch jobs” eventually form plaques which can lead to coronary artery disease.

 

Prevent inflammation and keep your arteries clear with these guidelines:

 

• A whole foods-based diet, with plenty of colourful veggies and fruits will provide anti-oxidants to prevent damage to vessel walls in the first place.  Choose free-range animal products whenever possible (animals fed grass are anti-inflammatory) and wild fish, nuts and seeds for heart-healthy fats. 
• Avoid fried foods, margarines and too many polyunsaturated vegetable oils, like canola, soy and corn.  These are the real inflammatory culprits behind atherosclerosis; not cholesterol as once thought.  Cholesterol deposits are your body’s attempts to repair damage to artery walls – the firefighters, not the fire!
• Keep calcium levels in check – too much can contribute to atherosclerotic plaques, while too little can lead to irregular muscle (i.e. heart) contraction and nerve conduction.   Magnesium and Vitamin K2 play important roles in proper calcium metabolism
• Magnesium balances calcium’s contractile functions by helping to dilate vessels and normalize heartbeat and blood pressure.  Equally important, magnesium helps to keep calcium in the blood and out of arterial plaques.  Found in whole grains, nuts and seeds and many vegetables, magnesium is often deficient in modern diets.  It’s especially important to up your intake if you consume a lot of dairy products, which are high in calcium but low in magnesium.
• Vitamin K2, found in the fat of certain grass-fed animal products and the soybean ferment natto, has only recently gained attention for its remarkable ability to direct calcium into bones and out of arterial deposits (even already existing ones). 

 

 

Be Heart Smart – Preventing Cardiovascular Disease & Stroke

Be Heart Smart – Preventing Cardiovascular Disease and Stroke

By Dr. Marita Schauch, BSc, ND

Heart Disease and Stroke are two of the three leading causes of death in Canada.  In 2008 (the latest year available from Statistics Canada), cardiovascular disease accounted for 29% of all deaths in Canada – more than 69,500 people.  Heart disease and stroke come with a hefty price tag as well, both cost the Canadian economy more than $20.9 billion every year in physician services, hospital costs, lost wages and decreased productivity.

Cardiovascular disease is defined as a disease and injury of the cardiovascular system: the heart, the blood vessels of the heart, and the system of blood vessels (veins and arteries) throughout the body and within the brain.

Stroke is the result of a blood flow problem in the brain.

There are many factors that increase your risk for cardiovascular disease.  Some risks are based on family history (genetics) but others are more controllable and preventable.

These risk factors include:

• Family history of cardiovascular disease (especially before age 50)
• Tobacco smoking – will increase risk 3-5 times
• Excessive alcohol intake
• High blood pressure
• Diabetes
• Poor cholesterol ratio – high LDL (“bad” cholesterol), low HDL (“good” cholesterol), and high triglycerides
• Lack of physical activity or exercise
• Obesity
• Higher-than-normal markers of inflammation such as hsCRP (highly sensitive C reactive protein).
• High blood homocysteine levels
• Heavy metal toxicity – especially cadmium, lead and mercury
• Menopause – low estrogen and progesterone
• Low dietary fibre
• STRESS!

The following healthy eating and lifestyle tips will help support a strong heart and reduce your risk for cardiovascular disease:

1)    Avoid BAD Fats:  Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats such as pork, beef, veal and lamb.  Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.  Trans/hydrogenated and saturated fats will raise total and LDL (bad) cholesterol levels while lowering HDL (good) cholesterol levels. These fats will also significantly increase inflammation in the body.  Too much inflammation will trigger the liver to produce excess cholesterol which eventually leads to clogged and hardened arteries (atherosclerosis).  Add more grains, vegetables and fruit to your diet to help minimize inflammation.

2)    Increase Fiber: Eat more fiber from fruits, vegetables, and grains such as flaxseeds, psyllium, hemp hearts, legumes and oat bran which bind cholesterol to help eliminate it through the bowels.

3)    Eat LOTS of Garlic:  Garlic is a natural blood thinner and if taken over time, will lower blood pressure and cholesterol.  Yes, none of us like the smell of garlic, especially around Valentines Day, but knowing the positive effects on your heart, it may just be worthwhile…

4)    Exercise:  The easiest form is WALKING.  Even if it is 30 minutes 3-5 times per week.  Once you have increased your endurance; pick up the pace or add a few hills or free weights.

5)    Keep Tabs on your Blood Pressure!  Do BP checks at least every few months if you have had high blood pressure in the past or once every 6-8 months if your blood pressure is normal.

6)    Stress Management: This is KEY.  You might be getting tired of hearing it, but it’s true; you can drastically decrease your risk for a heart attack by taking time out of your day to relax with yoga, meditation, massage or exercise.  Lowering stress lowers inflammation!

To go the extra mile on keeping your heart fit, here are some essential nutritional supplements that will help:

• Fish oils: Ever wonder why you were told those are good for you? Omega-3 fatty acids – with EPA and DHA – are needed for the structure and function of every cell in your body!  They fight inflammation; help to maintain healthy skin; improve cardiovascular health and support brain and nervous system health (Barter, P. Am J Cardiol. 2008).
• Plant sterols: Sterols interfere with the absorption of cholesterol which is why they prove to be so beneficial in reducing high cholesterol. The National Institutes of Health (NIH) recommends the consumption of 1.3 grams of plant sterols daily to promote healthy cholesterol levels.
• Niacin: Niacin has been a well-researched and established therapy in cardiovascular disease due to its cholesterol lowering abilities.  Inositol hexanicotinate is the form of niacin that is well tolerated and does not cause the “flushing” commonly associated with high doses of niacin (Illingworth, D.R. et al. Arch Intern Med 154. 1994).
• Hawthorn: Research has shown that this herb can lower blood pressure and cholesterol, promote circulation, and strengthen the heart muscle (Ammon, H.P.T and M. Handel. Planta Med. 1981).
• Coenzyme Q10 – CoQ10: This antioxidant is abundant in heart muscle tissue and is vitally important for maintaining normal heart function and blood pressure.  CoQ10 is also greatly depleted when on statin medication such as Lipitor and thus should be supplemented if on cholesterol lowering medication (Morisco C. Clin Investig 71.1993).
• Magnesium: This mineral is required for every heartbeat as it is involved in the contraction and relaxation of the heart muscle which in turn pumps blood throughout the body. Supplementation can significantly lower blood pressure and support healthy heart function.
• Vitamins C and E: These antioxidants help protect the body from unstable molecules (free radicals) that eventually degenerate our cells.  They reduce the formation of bad cholesterol and the hardening of the arteries, thus preventing heart disease.
• Vitamin K2: This vitamin is quickly gaining recognition for the treatment of cardiovascular disease as it can slow the progression or arterial calcification (Jancin B. Fam Pract News 2002).

Never discontinue medications without the guidance of a licensed health care practitioner.

February is Heart Month, so get Proactive about protecting your heart and reducing your risk of cardiovascular disease and stroke!

Dr. Marita Schauch, BSc, ND

Peninsula Naturopathic Clinic

Sidney, BC

Easy Tips to Lose that Holiday Bulge

 10 Easy Tips to Lose that Holiday Bulge!

Happy New Year Everyone!  It’s that time of the year again thanks to the abundance of turkey, stuffing, mashed potatoes and countless social gatherings; when the majority of us are trying to shed the excess 5-10 pounds put on over the holiday season.

10 Tips to Stick to Your Resolutions

Top 10 Tips on How to Stick to Your Resolutions

The beginning of every New Year, brings a lot of excitement and a lot of new beginnings for many people around the world.  And this is the time when 40% of North Americans set (and break) resolutions.  So here are some tips I’ve found to help me stick with it.

1. Have a specific goal in mind.  You have to have realistic and measurable goals in mind in order to succeed.  Vague statements or goals don’t work.  For example, “I want to quit smoking” or “I want to lose weight.”  Instead say “I want to be down to 140 lbs by June” or “I want to photograph two weddings in the summer.”
2. Write the goals down.  Most people who are successful at their goals write them down and post them where they can read them on a daily basis.  This will give you the constant reminder to stick with it, the self encouragement to succeed, and other people can help you stick with the goal you have in mind.  If you wish to keep it private, use a journal.
3. Limit the number of resolutions you have.  It’s much better to have a few attainable goals, than to have several unattainable ones.
4. Set the date of your goal, and set little goals daily/weekly/monthly.  For example, you want to quit smoking by September 1^st and you’re a 1 pack a day smoker, you can start by reducing the amount of cigarettes you smoke every month, and also weekly.
5. Set the small goals and reward yourself for partial successes, but don’t overdo it!  If your goal is to lose 15 lbs in three months, break it down to 5 lbs every month.  If you reached your goal for that month, reward yourself with a small tasty whole food snack that won’t break your current regimen.
6. Get help from friends and family.  If there are other people who have the same goal, it’s much easier if you are working as a team.  That way you can encourage each other to stick with your goal.
7. Start right away.  Don’t wait for a sale to come up, or “over-plan” your goals.  Just “get ‘er done.”  Start walking, join a gym, get rid of the cigarettes right now!
8. Practice new behaviours that encourage success.  If you want to give up gambling and smoking, don’t go to Las Vegas.  If you want to lose weight, don’t buy cakes and cookies for home – even if it’s for the children.  Surround yourself with non-smokers or others who are trying to get fit.
9. Substitute your bad habit with a good one.  Meaning: Change your lifestyle.  Instead of eating a bag of chips and watching TV to pass time, go for a walk, pick up a new hobby, or spend extra time with family and people that you love.  Whatever bad habit it is you’re trying to get rid of, create or find new habit is a good one.
10. Relax!  Stressing about whether or not you achieve your goals could actually cause you to add extra belly fat!  Take it easy, and give yourself a little bit of discipline and if you achieve your goal by the time you set it or a month later, it’s all good!  It’s not about the destination, it’s the journey.

How about you?  What kind of strategies did you have that helped you stick to your resolutions?

Dear Dr. Kim for January 2012

Dear Dr.Kim,

The last year proved to be challenging as I faced a couple health issues and have gained about 20 pounds. I am a 32-year-old woman, don’t have any illnesses but I don’t feel very healthy. I wonder if you can make a few suggestions to help me get started for the new year.

G.G. – Victoria

Dear G.G.

As cliché as it sounds, the beginning of a new year is a good time to take stock and make a fresh start. It is all about your ability to be mindful and commit to developing a new set of habits. I am pleased to share a couple strategies to help give you a boost.

Begin by breaking unhealthy routines. Reflect on routines you have to assess their ability to benefit vs. compromise your health. Are your choices serving you well? In general, look to remove burdens and bolster vitality.

It is common that people partake in a daily nutrition ritual that is, unbeknownst to them, eroding their health. For example, they begin their day with a 6 pump vanilla latte, they have an alcoholic drink (or three) every night, they finish each lunch with a cookie, and/or sip a nightly hot chocolate yet they aren’t meeting their health goals. Although each of these nutrition choices may seem benign, when they become a part of a person’s every day food intake they can slowly wear away health -like a slow leak in a tire. The individual doesn’t notice the shift in the tide until it manifests in a niggling or bigger way.

Seek moderation and balance in your nutrition and you will head down a better path.  Increase the variety in your food choices and don’t be afraid to challenge yourself. Try new recipes, remove an unhealthy routine, and question why you adopted that habit in the first time. Realise that if you do it right most of the time then the rest will take care of itself. Don’t deprive yourself and don’t overindulge.

Some nutrition habits that won’t erode your health include:

• Begin your day with a glass of water or ½ a lemon in warm water.
• Ensure your breakfast includes a healthy helping of lean protein.
• Have an afternoon or evening cup of nettle tea – it is mineral-rich and an anti-inflammatory.
• Take a B-complex with breakfast.
• Prepare some healthy snack foods on the weekend to help carry you through the week –quinoa salad, soups, a root vegetable salad, kale chips, and/or a bean dip.
• Cut down on bread and pasta.

I hope these suggestion open some doors so you can out the old and usher in the new.

“Health from the inside out.”

Dr. Kimberly McQueen BSc, ND is a Naturopathic Physician in Victoria, BC. In addition to her clinic work she has been a consultant to the Pacific Institute for Sport Excellence, Rugby Canada and Rowing Canada. P:778.433.4935 and www.kimmcqueen.com

Holiday Eating – A Navigation Guide

by Dr. Jen Corbeil, ND

‘Tis the season of holiday parties and gatherings and their accompanying array of rich foods, baked goods and treats.  Not surprisingly, weight gain, fatigue, sluggishness and digestive woes like gas and bloating also tend to accompany the festivities, and may even remain as unwanted souvenirs into the New Year.

 

Feel good and enjoy your food by using these strategies to steer clear of some common pitfalls:

 

• Portion control – No matter how healthy or delicious the food you’re eating, too much is too much!  When filled past its comfort level, our stomachs are unable to digest efficiently – there’s not enough room, acid or enzymes to go around.
• To avoid over-eating – Don’t arrive at a party or event starving.  This often leads to poor food choices.  Instead, have a snack beforehand that contains some protein to keep blood sugar levels balanced.  Ensure proper hydration, as well.  Once at the event, practice mindful eating and thoroughly chew and savour your food.  Eating slowly will give your body a chance to register when it’s full (before you dash off for another refill).
• Proper food combining – For smooth digestion, keep it simple.  Try to pick just one main protein and starch and then add in as many green leafy and non-starchy vegetables (broccoli, peppers, mushrooms, cucumber, etc.) as you like.  Desserts are best eaten alone, at the end of a meal, or combined with a small salad or celery (which help to counter the detrimental effects of sugar).
• Digestive aids to the rescue!  For those times when we do over-indulge, digestive enzymes can help ease the burden on our digestive organs.  Herbs like peppermint, ginger, fennel and caraway help relieve gas and bloating.  For heartburn and digestive inflammation, licorice root can coat and soothe irritated tissues.
• Stay active – A gentle walk post-feasting or adding in an extra gym workout can do wonders to benefit digestion and counter all that shortbread!

How to Fend Off Depression in the Winter

From www.mercola.com

While some people look forward to fall and winter, others dread the cooler temperatures and shorter days. They know that the winter season will bring worsening symptoms of depression.

Up to 3 percent of the population in the U.S. may suffer from winter depression, which experts term seasonal affective disorder, or SAD. Countless others have a less severe form, dubbed the “winter blues.” Symptoms may include:

• Extreme fatigue
• Getting too much sleep
• Difficulty concentrating
• Weight gain