Mental Clarity: Herbal Support

Posted by Anna in Adaptogens, Herbs, Mental Clarity

Having already considered the lifestyle and nutritional needs of the brain, let’s hear about the incredible advantages herbs have to offer our body’s control center.

Ginkgo Biloba is considered the primary herb for the brain, since its benefits are numerous and impressive. It increases blood flow to the brain and improves the uptake and use of oxygen and glucose by brain cells. It protects the blood-brain barrier by strengthening the membranes and protecting epithelial cells from damage caused by free radicals. The data collected from many studies suggest that ginkgo biloba improves alertness, concentration, mental performance, and short-term memory by promoting an increase in nerve transmission rates (with the most remarkable results appearing in the elderly). It improves synthesis and turnover of brain neurotransmitters and normalizes acetylcholine (a neurotransmitter that affects both memory and muscle function) receptors in the hippocampus, which is the part of the brain most impacted in Alzheimer’s disease. Ginkgo is gaining credibility as a treatment to delay mental deterioration in the early stages of Alzheimer’s disease. Doctors in Europe are successfully using ginkgo to treat dementia and Alzheimer’s disease. Ginkgo leaves have two types of phytonutrients (flavonoids and terpenoids) that are powerful antioxidants. Ginkgo will also have a positive effect on mood.

Ginkgo biloba is a long-term tonic herb and should be taken on a consistent, daily basis for 3-5 months for optimal results (the longer it is used, the greater is the benefit). A therapeutic dose would be 40-80 mg of the standardized extract, 3 times daily. Preventatively, 40 mg of standardized extract can be taken only once a day. Ginkgo is water-soluble and excreted within twelve hours of intake. It is not safe for use for pregnant or lactating women, children, or people with epilepsy. Those who are diabetic or taking blood-thinning medications should check with their doctor about the safety of this herb in their condition. Avoid ibuprofen while taking ginkgo.

Gotu Kola is considered the second most important herb for improving mental alertness and clarity. It has been used in India for 3,000 years to stop age-related deterioration of memory. It can help correct poor timing of nerve responses and promotes an overall improvement of mental abilities. It is a long-term tonic that can be eaten fresh (3-6 leaves per day) or taken in capsule form (1-2 capsules of the standardized extract, twice daily) or as a tincture (40 drops, twice daily, in a little room temperature water). Taking this herb in the late afternoon or evening may cause insomnia or strange dreams. Because it is a sympathetic nerve stimulant, be aware that it will often cause an increase in heart rate. It is contraindicated for pregnancy, lactation, and children and should only be taken with caution for people with high blood pressure, high cholesterol, or who are taking anti-depressant medication. Gotu kola may affect the liver, so people with liver disease or who take medications that affect the liver should not take this herb. Persons with a history of precancerous or cancerous skin lesions should not use gotu kola. It should not be taken for longer than 6 weeks without medical supervision. There is a possibility of itchiness, photosensitivity, and nausea, especially if high doses are taken. People older than age 65 should take less than the standard dose, and only under medical supervision.

Panax Ginseng is an adaptogenic (balancing, healing) herb that is restorative and stimulating. It is considered the king of all the tonic herbs and a supporting herb for the brain. Panax ginseng increases mental clarity by improving alertness, concentration, grasp of abstract concepts, and overall mental performance. It protects the brain and nervous system against toxins and radiation and increases oxygenation of the blood.

Panax ginseng can be taken in capsule form at 200-500 mg daily (only the standardized extract should be used). 1-2mL of tincture can be taken daily. Panax ginseng can also be made into a tea in by simmering the root for 20-40 minutes. After taking this herb for 1-3 months, a break should be taken for 1-2 months. People with insomnia, hay fever, fibrocystic breasts, who take stimulants or large doses of caffeine should use caution and medical supervision if taking panax ginseng. People will fever, asthma, emphysema, high blood pressure, or cardiac arrhythmias should avoid it altogether. It is not safe for pregnant or lactating women or for children. Women who take panax ginseng should also take a phytoestrogen herb such as dandelion roots, fenugreek seeds, flax seeds, green tea, hops, or red clover.

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Disclaimer: this post is intended to be educational in nature and should not be used to diagnose or treat any health problem you may be experiencing. Always ask your doctor if these natural treatment options are right for you.

Mental Clarity: Nutritional Needs

Posted by Anna in Mental Clarity

Last week we kick started our education on mental performance with a brief discussion of the role sleep and exercise play in daily brain function. This week we’ll look at three diet-related influences.

First, maintaining a steady blood sugar is vital to the function of the brain because carbohydrates are the brain’s fuel. Although the brain is only 2-4% of your total body weight, it draws on 35-40% of your blood sugar. When blood sugar gets below normal levels, one of the first organs to be affected is the brain (i.e. fogginess). A good way to supply your brain with the energy it needs to perform well is to eat regularly spaced, healthy meals based on a balanced diet of nutrient rich foods (fresh fruits and vegetables, whole grains and legumes, lean meats, and healthy fats). Simultaneously, simple sugars and processed foods should be avoided, which will cause spikes (hyperglycemia) and dips (hypoglycemia) in blood sugar.

Second, since the brain has special nutritional needs, a person should ensure his diet includes foods that supply the following nutrients: vitamin B1 (thiamin), choline, manganese, and omega-3 fatty acids. Each of these plays a vital role in the function of the brain.

Vitamin B1 (thiamin) is needed for a healthy nervous system and required for the synthesis of acetylcholine, a neurotransmitter that affects both memory and muscle function. Foods high in thiamin include lean pork, wheat germ, sunflower seeds, asparagus, kidney and navy beans, green peas, raw okra, and acorn squash.

Choline, which considered part of the B vitamin complex, may help increase cognitive function and is converted to acetylcholine in the body. Egg yolks are the single best source of this nutrient. Other sources include cod, shrimp, brussles sprouts, broccoli, and salmon.

Boron is a trace mineral found in fruits, nuts, legumes, and green leafy vegetables and plays a role in cognitive function and short-term memory. Good food choices for boron include carrots, raising, peaches, avocados, red kidney beans, apricots, plums, prunes, grapes, apples, pears, oranges, and almonds.

Manganese is required by the body in order to use thiamin and choline. Good sources include blue mussels, wheat germ, pineapple, blackberries, spinach, okra, pinenuts, raspberries, and strawberries.

Omega 3 fatty acids are essential because the brain is composed of at least 60% fatty tissue. There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Flaxseed is the richest source of ALA, which can be converted in the body to EPA and DHA. Fatty marine fish is the richest source of EPA and DHA. Dietary choices include: flax seeds, salmon, chia seeds, tuna, blue crab, shrimp, blue mussels, flounder, scallops, walnuts, cod, tilapia, and avocados.

Third and finally, critical to the long-term function of the brain are molecules called antioxidants. Antioxidants, molecules that carry an extra electron, are the body’s first line of defense against free radicals, molecules that are each missing an electron. Simply put, if an antioxidant can reach the free radical first (before it steals an electron from one your body’s cells), the antioxidant can contribute its extra electron to the free radical, thereby rendering the free radical harmless (neutralized). If this does not occur, the result is oxidation (when a molecule loses an electron) and the consequence can be widespread oxidative damage to the body’s cells.

As far as brain cells are concerned, the research of Domenico Pratico, MD, of the Department of Pharmacology at the University of Pennsylvania, has revealed that oxidative damage usually precedes the amyloid plaques that destroy brain cells. Evidence suggests that cumulative oxidative damage to brain cells is what causes the fuzzy memory, slow learning, and dementias that often accompany aging. Patients who develop Alzheimer’s disease show oxidative damage to brain cells long before any symptoms begin. “Alzheimer’s disease is a very complex disease that does not appear to have a single cause, but our research indicates that oxidative stress is probably a primary event in the course of the illness,” says Pratico.

A person would do well to eat foods high in antioxidants on a daily basis. The foods richest in antioxidants are: small red beans, blueberries, red kidney beans, pinto beans, cranberries, cooked artichoke, blackberries, dried prunes, raspberries, strawberries, red delicious apples, granny smith apples, pecans, sweet cherries, black plums, cooked russet potatoes, black beans, plums and gala apples.

Next week I’ll introduce several herbs that boost brain function.

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Disclaimer: this post is intended to be educational in nature and should not be used to diagnose or treat any health problem you may be experiencing. Always ask your doctor if these natural treatment options are right for you.

Mental Clarity: Lifestyle

Posted by Anna in For Everyone, Mental Clarity

Individuals looking to improve their mental performance can give attention to six areas of their lifestyle: sleep, exercise, blood sugar, nutrition, antioxidants, and herbal support. This post will discuss the first two, next week’s post will provide insight into the nutritional needs of the brain, and the third installment in this series will introduce herbs that support brain health. Regular maintenance in these areas will be of benefit to the brain health of adults at any age. Since good care of the brain can delay – and possibly even prevent – the mental deterioration that is common with aging, theses habits should be formed earlier rather than later in life.

First and foremost, quality and quantity of sleep are a priority for the brain function to be able to function optimally. During sleep, memories are processed, information is stored, and the body and mind are restored and healed. Although individual people will require varying amounts of sleep, a person can know they are getting enough sleep at night if they feel rested upon waking in the morning and remain completely energized all day long. Sleep quality can be negatively impacted by eating too late in the day, not being hydrated, sleeping in a poor position, sleeping in a room with electronics or too much light, going to sleep too late in the evening, and many other factors. According to the National Institutes of Health, most healthy adults require seven and a half to nine hours of sleep in order to function at optimal levels. (Children and teens will need even more than that.)  Sleep times also should be consistent – including weekends. The body’s circadian rhythms stabilize best with consistent bedtimes and wake times. Any habitual improvements made in the sleep department will directly benefit brain performance.

Second, regular aerobic exercise has the benefit of increasing circulation, which directly affects the amount of oxygen and glucose (blood sugar) available to the brain. For normal function, brain cells require approximately ten times the amount of oxygen that is needed by cells in the rest of the body. Daily aerobic exercise and an active lifestyle will help your brain get the oxygen it needs. The American Heart Association recommends 30 minutes of moderate activity five days a week or 25 minutes of vigorous exercise three times each week. Walking, jogging, swimming, and biking are great examples of moderate activity. If 30-minute blocks of time are not available, the same benefit can be reaped in intervals of 10-15 minutes of exercise.

Next week we’ll look at the specialized nutritional needs of the brain.

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Disclaimer: this post is intended to be educational in nature and should not be used to diagnose or treat any health problem you may be experiencing. Always ask your doctor if these natural treatment options are right for you.

Insomnia

Posted by Anna in Adaptogens, For Everyone, Health Issues, Herbs, Insomnia

Chronic sleeplessness could have any number of causes: overeating, too much caffeine, overstimulation of the mind, drops in blood sugar, spikes in cortisol, unhealthy diet, dehydration, electronics or light in the bedroom, too much or too little exercise, stress, anxiety, or depression, to name a few. The nutrients and herbs discussed in this post focus on insomnia that arises from an over-stimulated mind (nervous system) triggered by physical, emotional, or mental stress.

First of all, there are three nutrients that have a strong effect on the body’s ability to settle peacefully into sleep. When taken in supplement form, it is important to determine the lowest possible dose of each supplement needed to improve sleep quality.

The amino acid L-tryptophan is the precursor to serotonin, a neurotransmitter that heavily influences sleep and mood. Sufficient serotonin is needed by the brain to maintain sleep and those levels are directly related to L-tryptophan intake. Some individuals may be able to acquire a prescription for L-tryptophan from their primary care provider. If this cannot be attained, over-the-counter 5-hydroxtyophan, or 5-HTP, (50-200 mg) is available in most health food stores. L-tryptophan and 5-HTP work best to produce grogginess when taken on an empty stomach just prior to bed (approximately three hours after the last meal of the day).

Calcium and magnesium work together to create balance in the muscles, allowing them to contract effectively when needed as well as relax completely when not in use. Calcium and magnesium supplements should be taken separate from each other and both on an empty stomach. Taking one about an hour prior to the last meal of the day and one just before bed would satisfy this ideal. Since magnesium has the most directly relaxing effect, consider taking it as the latter. Suggest doses for supplementation are 300-750 mg of calcium daily and 200-500 mg of magnesium daily. In terms of nutrient dense food options, highest in calcium are raw tofu and plain yogurt; highest in magnesium are cooked spinach, cooked Swiss chard, raw arugula, and cooked navy beans.

Herbal support for insomnia primarily concerns the nervous and musculoskeletal systems. Achieving relaxation in these two areas would be the primary goal, thus promoting sleep.

Passionflower is a gentle herb that promotes a profound calming effect. It can be taken once during the day and then twice in the evening (1.5 hours before bed and 30 minutes before bed). A dose of passionflower would be 40-45 drops of tincture or one cup of tea. Taking passionflower in capsule form is not very effective. Because it is a nervine, an herb that is calming to the nervous system, it is usually very helpful for people who struggle with a hyperactive mind or with a ruminating mind who tend to process things repetitively. It will not depress the central nervous system like valerian or hops will. It is safe for use with children, but is contraindicated during pregnancy since it may cause the uterus to contract. Passionflower can be combined with equal parts kava kava and skullcap for a well-rounded herbal sleep blend.

American skullcap (Scutellaria lateriflora) is a nervine (relaxant) that reduces anxiety and nervousness specifically caused by physical exhaustion. A person who struggles with chronic or frequent insomnia is a prime candidate for this brain tonic. It works to relax nervous tension by dissipating excess energy in the nervous system caused by overstimulation of peripheral nerves (e.g. due to high or chronic levels of stress and/or sleep deprivation). Since dried skullcap leaves lose much of their strength, the fresh plant tincture is to be preferred (start with 10-30 drops daily and increase up to 90 drops daily if needed). It might be safe for use in pregnancy, but is not considered safe for use with children or during lactation.

Kava kava root is muscle relaxant that promotes a relaxing effect throughout the body. It is helpful for use with insomnia because it will have a calming effect within the brain’s limbic system (seat of emotions). It promotes a non-addictive state of mellow relaxation without diminishing alertness. The standardized extract can be taken 3 times daily at 70 mg per dose. Alternatively, 4 tablespoons of the root could be simmered for 10 minutes in 1 pint of water and sipped throughout the day. A tincture is also available and it has a strong, numbing taste. It is not recommended to take more than the standard dose, since regular use of large doses of kava kava would cause an accumulation of toxic substances in the liver. Kava kava root is contraindicated for use with children, during pregnancy and lactation, or if a person is already taking other substances that act on the central nervous system.

The previous three herbs typically have a direct effect on insomnia by promoting relaxation in the mind, the muscles, and the emotions. The following two herbs could fill a supporting role by encouraging balance and restoration in the body, thereby allowing the body to rest.

Eleuthero (Siberian ginseng) is considered the ultimate adaptogen (an herb that helps the body adapt to stress by balancing or normalizing body functions). It works by preventing harmful changes in the body’s chemistry that would be triggered by stress, thereby normalizing the body’s response to these stressors. Eleuthero root can be taken in a classic decoction or tincture form (40 drops, 3 times daily) for 3-4 months. A 1-2 month break should occur before the cycle is repeated. It is a very safe herb with no known contraindications or drug interactions.

Schizandra has adaptogenic properties similar to eleuthero and can be taken on a daily long-term basis without side effects. Schizandra supports the body’s resistance to stress while regulating physiological responses to stressors. It is very helpful in the case of a constant “stressed out,” overwhelmed feeling and will also help with stress-related insomnia. The best delivery forms for schizandra are tincture (40-45 drops, 3 times daily, in a little room temperature water, on an empty stomach) or a tea made from the berries being boiled for 5 minutes. Schizandra will have a stimulating effect (it is also an energy tonic), so it should be taken during the day. Notice a difference within three days to two weeks; it does improve symptoms more quickly than Eleuthero, but doesn’t act as broadly. It is not safe for children or during pregnancy or lactation.

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Disclaimer: this post is intended to be educational in nature and should not be used to diagnose or treat any health problem you may be experiencing. Always ask your doctor if these natural treatment options are right for you.

Reader, meet Vitamin E.

Posted by Anna in E, For Everyone

Vitamin E is the third of four fat soluble vitamins. It is a light yellow oil that is absorbed into your blood stream from your intestines (along with fat and bile salts; hence the term fat soluble). After it enters the blood, it is carried to the liver to either be used or stored. However, vitamin E actually doesn’t store in the body as well as A, D, or K. For this reason, toxicity is less of a concern than it is with the other fat soluble vitamins. What is saved is stored primarily in fatty tissues and the liver and, to a lesser degree, the heart, muscles, testes, uterus, adrenal and pituitary glands, and blood.

Why do I need vitamin E?

Get ready for this list. It’s impressive and abbreviated (which you’ll appreciate after you see how long it is even still!).

  • E primarily functions as an antioxidant. Specifically, it helps to stabilize cell membranes and protect the tissues of the skin, eyes, liver, breasts, and testes, which are more sensitive to oxidation. It also protects the lungs from oxidative damage caused by air pollution. (Simply put, oxidation occurs when a molecule loses an electron. Read this post to understand the mechanics of how free radicals come from – and antioxidants combat – oxidative stress.)
  • E also has anti-clotting properties.
  • Because it strengthens heart and muscle cell respiration (energy production), vitamin E may increase cardiovascular stamina and endurance.
  • It protects against the toxicity of some of the gasses used in anesthesia. (1)
  • If you’re having surgery in the near future, increase your intake of vitamin E both before and afterward. It will help neutralize the damage from free radicals, decrease blood clotting, and heal body tissues.
  • Vitamin E heals skin (think sunburns, scars, dry skin, and other issues).
  • Together with vitamin A, E can decrease cholesterol and general fat accumulation.
  • It is generally anti-inflammatory. Vitamin E will decrease internal inflammation in blood vessels by healing and repairing scarred tissue.
  • It will decrease pain from menstrual cramps and diminish other menstrual unpleasantries (mood, pains, etc).
  • It is helpful for preventing eye problems (poor vision, cataracts, etc) that may be the result of oxidation of fatty tissues (free radical formation) leading to inflammatory damage in the eyes.
  • For those with problems from poor circulation (diabetes, restless leg syndrome, etc), vitamin E will alleviate leg cramps and improve blood circulation.
  • It boosts your immune system by increasing the effectiveness of white blood cells and increasing resistance to disease.
  • It can help prevent cardiovascular disease, stroke, and cancer.
  • It protects the vitamin A in your body.
  • Those with hypoglycemia and diabetes will benefit from the hypoglycemic effects of vitamin E.
And what if I lack it?
  • Low levels can be measured in the blood and have been seen in conditions such as acne, anemia, infections, some cancers, cholesterol, gallstones, neuromuscular diseases, and dementias such as Alzheimer’s. There is also an established connection between deficiency and nerve dysfunction near the hands and feet. Similarly, there is a link between lack of adequate vitamin E circulating in the blood and pain, tingling, and loss of sensation in the arms, hands, legs, and feet. (1)
  • The first sign of deficiency may be loss of red blood cells due to damage from free radicals. Without adequate protection from free radicals muscles will waste while the kidneys and liver suffer from working overtime to filter out the excessive amount of dead cells and toxins in circulation. (1)

What are the best food sources for vitamin E?

Vitamin E, in its various forms, is found in both plant and animal foods. In general, animal sources are few and not very rich in E. The absolutely best sources of E are the oils in all grains, seeds, and nuts. Ideally, eat these in their raw (nuts, seeds) or freshest (home ground grains) states. If you’re buying oil, make sure it’s cold pressed (because a heat based extraction will destroy the vitamin). At home, use these oils to their greatest potential by keeping them in raw form in homemade salad dressings and sauces (rather than using them for cooking, which will destroy the vitamin E).

So here’s your shopping list:

  1. Animal sources: butter, eggs (for the yolks), whole milk fat products (heavy cream, most cheeses, sour cream, etc), and liver meats.
  2. Oils: wheat germ, safflower, sunflower seed, hazelnut, and almond oils.
  3. Nuts and seeds: sunflower seeds, almonds, and hazelnuts.
  4. Grains: raw wheat germ (or just grind the whole wheat berry into fresh flour).
  5. Vegetables: Spinach, dandelion greens, red peppers, swiss chard, asparagus, blackberries, kiwi, beet greens, butternut squash, green peas, kale, cucumber, tomato, celery, and turnip greens.

How am I defeating the purpose?

  • Frying in oil, processing and milling, bleaching, freezing, exposure to air, and cooking remove much of the vitamin E content in foods. Because of this, the average American diet today contains much less natural vitamin E oil than it did 50 years ago. Here’s one example from the “processing and milling” section: when whole grain wheat is commercially processed into flour, close to 50% of its original vitamin E content is lost when the bran and the germ are processed out (for shelf life). Researchers believe that Americans would get “100% of this vitamin if whole wheat products were consumed in place of highly processed wheat flour products” (2). Look for the term “whole” in front of the grain name on the ingredients list. Better yet, grind your own grain at home and use it fresh.
  • Chlorine, inorganic iron, and mineral oil reduce absorption capacity.
  • Unsaturated oils and estrogen all depleted the body’s stores of vitamin E.
  • Estrogen may decrease the effect of vitamin E, so more is needed when estrogen therapy is used. (1)
What are the exceptions?
  • Those with congestive heart failure, hypertension, and clotting disorders should be very careful with vitamin E levels, especially if attempting to supplement. Check with your doctor for your safe levels.
So there you have it, folks. Thanks for bearing with the incredible details of this vitamin. I hope every single one of you finds a good use for vitamin E this week! Enjoy.

Related posts:

Understanding antioxidants

Posted by Anna in Antioxidants, For Everyone, Free Radicals

You probably know antioxidant rich foods are good thing, but you may not know why. An antioxidant is a molecule that has an extra electron; a free radical is a molecule that is missing one. This makes them a serious threat to your health because that free radical will roam your body attempting to steal an electron to fill the void. When it steals from a healthy cell that cell will mutate, resulting in more free radicals and/or a number of diseases (including cancer). When the antioxidant meets the free radical, it donates its extra electron thereby rendering the free radical harmless. Check out these two videos for a visual demonstration (short and promotional).

A manageable amount of free radicals are normal by products of life (food metabolism and vigorous exercise, for example). However, our nation suffers from an excessive amount of free radical producing influences: cigarette smoke; air, water, and soil pollution; excessive sun bathing; chemicals in soil, water, and food; processed foods; fried foods; rancid and hydrogenated oils; emissions from your automobile; and radiation from televisions, smoke detectors, and other household appliances; from medical x-rays and treatments; from luggage scanners and jet planes; and from an LCD wrist watch (to name a few).

Given the over-abundance of free radical threats, you should eat foods high in antioxidants on a daily basis. Here’s a list of the top twenty antioxidant-rich foods:

  1. Dried small red beans
  2. Wild blueberry
  3. Dried red kidney beans
  4. Pinto beans
  5. Cultivated blueberries
  6. Cranberries
  7. Cooked artichoke
  8. Blackberries
  9. Dried prunes
  10. Raspberries
  11. Strawberries
  12. Red delicious apples
  13. Granny smith apples
  14. Pecans
  15. Sweet cherries
  16. Black plums
  17. Cooked russet potatoes
  18. Dried black beans
  19. Plums
  20. Gala apples
Berries, beans, and blessings. Enjoy!

“The Toxin in Your Pantry” by Michelle Myers

Posted by Anna in Foods to Avoid, Sugar

Michelle is an speaker, author, fitness instructor, nutrition coach, pastor’s wife, and proud mother of one adorable little miracle boy. We went to church together in middle school and have kept in touch through Facebook. I highly recommend her articles, videos, and Fit Tips. She posted a video recently about how enlivening and satisfying it is to eat healthy at home. Those of you who are making changes in the way your family eats will find it inspirational.

Tonight I want to highly recommend her most recent article: “The Toxin in Your Pantry.” It’s about the danger of granulated sugar and is well worth your time and attention. Leave her a comment, pass the word along, and choose to make a healthy difference in your life.

Water soluble vs. fat soluble vitamins

Posted by Anna in Fat Soluble, For Everyone, Vitamins, Water soluble

While we’re undertaking a study of the vitamins, several of you have asked me to explain exactly what a fat soluble vitamin is. It’s quite simple actually. Vitamins are classified as either water soluble or fat soluble. There are four fat soluble vitamins (vitamins A, D, E, and K) and nine water soluble (vitamin C, and eight B vitamins).

Water soluble vitamins dissolve easily in water and, generally speaking, are excreted easily from the body. For example, if you take too much vitamin C (either by accident or on purpose), your body will receive the maximum it needs and then you will simply eliminate the rest while you’re reading a riveting book on your porcelain throne. Because the body cannot store any reserves, daily intake is vital.

Fat soluble vitamins are all absorbed through the intestinal tract with the help of lipids (fats). They are then carried by your blood to be processed in the liver and distributed to the rest of your body. What your body doesn’t need immediately is stored in your fatty tissues (so stop complaining about having a healthy amount of body fat!). Because they accumulate, it’s possible to “overdose” on these four vitamins. The result will be toxicity (hypervitaminosis) and comes with a host of clear and alarming signs like vomiting, diarrhea, dehydration, muscle weakness, etc. You usually can’t overdose by eating a balanced diet, including foods that are rich these four vitamins. It’s when you start popping supplements that you want to make sure you’ve either done your research well or are under medical/naturopathic supervision.

So there you have it.

Reader, meet Vitamin D.

Posted by Anna in D, Fat Soluble, For Everyone, Vitamins

Two weeks ago, we had a proper introduction to vitamin A. I hope you’ve enjoyed experimenting with an expanded variety of yellow, orange, and dark green vegetables. Today, let’s get to know vitamin D, the second of four fat-soluble vitamins.

Sunshine and Bones

No other vitamin requires more whole-body participation than vitamin D. The skin, bloodstream, liver, and kidneys all contribute to the formation of fully active vitamin D (1). The process starts in your skin cells because the best natural source for this vitamin is the ultraviolet B (UVB) rays from the sun. Since it is fat soluble, it is stored in your liver, skin, brain, spleen, and bones. Within our bodies, it plays a vital role in maintaining our bone health.

Sources

For most, thirty minutes of sunlight a day is all you need to meet your vitamin D needs. However, wintertime, clouds, air pollution, dark pigmentation (from either suntan or ethnicity), window glass, sunscreen, clothing, and dry skin all reduce the body’s ability to produce the “sunshine vitamin.” In the winter, try doing a vigorous sport (for warmth) in a t-shirt (for sun) for about 30 minutes. In the summer, delay putting on sunscreen for that first half hour.

While sunshine is by far the best source, vitamin D is also found in the fatty tissues of certain foods. Fish liver oil and cod liver oil are great sources. There are also small amounts present in the following food groups:

  1. Vegetables: spouted seeds, sunflower seeds, and mushrooms.
  2. Fish: halibut, mackerel, salmon, sardines, herring, cod, and tuna.
  3. Dairy: egg yolks, goat milk, and whole milk products (cheese, cream, butter).

Functions

Vitamin D is the most important player in the regulation of calcium metabolism in the body. The emphasis here cannot be understated. Check out this impressive list of bone-related vitamin D functions:

  • Regulates normal calcification of the bones
  • Influences the body’s use of the mineral phosphorus (bones are primarily comprised of calcium and phosphorus)
  • Increases the absorption of calcium from the gut
  • Decreases excretion from the kidneys
  • Stimulates reabsorption of calcium and phosphorus from bones
  • Helps put calcium and phosphorus into our teeth
  • Helps maintain normal blood levels of those two minerals (if  D levels are low, calcium and phosphorus levels in the blood will decrease and the body will be forced to pull these minerals from your bones; thus creating a recipe for high bone fracture risk).
  • Regulates bone formation (especially important in childhood and healing)

So for those of you who take extra calcium for bone health, be aware that if you have low vitamin D levels, you will still have poor calcification in your bones. On the other hand, if you focus on getting enough vitamin D, you will have better calcification even with low calcium and phosphorus intake. Ideally, getting a good combination of all three (D, calcium, and phosphorus) together is the best way to maintain bone health.

Prolonged deficiency can lead to rickets, tooth decay, poor bone formation and retarded growth in children, osteoporosis, poor metabolism, weight gain, and muscular weakness (to name a few).

Cautions

Vitamin D, like all fat soluble vitamins, can be toxic if you get too much. Some signs of toxicity are unusual thirst, sore eyes, headaches, itchy skin, urinary urgency, muscular weakness, dizziness, nausea, and fatigue. These symptoms will disappear immediately if you discontinue the high intake (usually in the form of taking a supplement or excessive sunbathing). If you focus on getting your vitamin D from wise sun exposure and natural food sources, you probably won’t have anything to worry about.

I should also remind you that cow’s milk is frequently fortified with a synthetic form of vitamin D and can easily contribute to toxicity. As early as infancy, calcification (hardening) of the arteries has been linked to cow’s milk intake. The added 400 IU per quart of milk is about 15 times the amount normally found in milk and may increase the amount of calcium in the blood, which can be a problem (1).

Recommendations

Vitamin D is best utilized when received after a meal with vitamin A foods, so pair up your knowledge and put it to good use! Lunch and lounging in the sun sounds lavish, no?

Once eaten or produced, vitamin D is absorbed through your intestinal walls. Mineral oil (found in some salad dressings) will bind to D and prevent it from being absorbed, so don’t shoot yourself in the foot by dressing your salad wrongly; check your labels carefully.

Conclusion

Good health doesn’t happen by accident. To make changes that will last, make one permanent change at a time. Little by little, you’ll achieve a healthier lifestyle.

Starches, redefined.

Posted by Anna in Carbohydrates, Food Combining, Vegetables

While discussing the idea of food combining, my perceptive friend Rebekah pointed out that when most of us hear the word starch we think potatoes, rice, and pasta (usually all in their white forms). In reality, that mental image is both narrow and unhealthy.

Starches are complex carbohydrates.  When the molecular structure of the food contains more than six sugar units, the carbohydrate is called “complex.” Assuming it’s on the low end of the glycemic index (which is how those white potatoes, rice, and pastas get disqualified), it has a stabilizing effect on blood sugar.

Starches include grains, legumes, and starchy vegetables. According to my text, there are eighteen grains, thirty three legumes (think beans), and nineteen starchy vegetables. Your options are plentiful and will make variety an easily achievable goal. Let’s get acquainted with each group.

Grains. Choose grains that are whole, raw, and fresh. The idea is to get that kernel from the ground to your kitchen with as little processing as possible. Here’s a run down of some of your grain options: wheat, oats, rye, brown and wild rice, bulgar, buckwheat, millet, quinoa, cornmeal, barley, and amaranth. Once these whole grains are in your home, you can soak them, sprout them, grind them, and/or cook them. Run through the list again. Picture each grain in turn as a bread, a hot cereal, or a sprout. Add your sprouts to salads, granolas, and sandwiches. Try making breads, biscuits, and muffins from barley, buckwheat, and so on.

Legumes. Save yourself the preservatives and sodium in canned beans; choose to cook from the dry, raw state. You’ll need to soak your selections overnight and allow a few hours for cooking. Crock pots are a fantastic solution. WIth beans as your base, you can create some delicious soups, dips, patties, sprouts, and salads. Enrich you palette with legumes such as: lentils, peas, navy beans, great northern beans, white beans, fava beans, kidney beans, lima beans, black beans, mung beans, pinto beans, pink beans, adzuki beans, soy beans, garbanzo beans (chickpeas), snow peas, and sugar snap peas.

Starchy vegetables. No surprise; here again you should choose vegetables that are whole, raw, and fresh. Savor these vegetables of the starchy persuasion: artichokes, butternut and acorn squash, corn on the cob, rutabagas, potatoes (red with skins), parsnips, pumpkin, yams and sweet potatoes, carrots, and beets. Lightly steam them, flavor with spices and herbs, and even brush them with some real butter. If you are open and creative, you will find a way to prepare these vegetables so your whole family will enjoy them.

I’ll close with a few tips.

  • Fennel, cardamon, and rosemary are three herbs that help your body digest carbohydrates. Use them as seasonings or take them as supplements.
  • Limit your carbohydrate intake to 3-6 servings a day with less than half of those choices being from the grain department.
  • Refer back to the food combining post and enjoy the broadened perspective you now have on starches.

Finally, let me know what questions you have. My family eats like this; I cook like this. I have a grain mill, a mini “bulk foods” section in my pantry, yummy recipes, and some experience with sprouting. Leave your questions in a comment or email bringinghealthhome@gmail.com.