Vitamin B12 Deficiency: It’s Not Just a “Vegan Thing”

If you felt fatigued, had an increased heart rate, experienced shortness of breath, felt numbness or tingling in your extremities, had trouble walking, and/or noticed your skin was pale, you might think a trip to the ER was in order. And while some of these symptoms can be indicators of a health emergency, they can also be indications that you, along with about 40 percent of the US population, have a vitamin B12 deficiency.

Traditionally, vitamin B12 deficiencies were associated with vegan and vegetarian diets because B12 is derived from meats, dairy, and eggs, but the human body can’t produce it on its own. Yet it’s an essential nutrient that is critical for the proper formation of red blood cells, for making DNA, and for nerve function, and without it, some pretty serious conditions can arise. These can include:

  • neurological disorders
  • depression
  • cognitive difficulties
  • anemia
  • paranoia
  • delusions
  • loss of taste/smell
  • vision loss

Besides diets lacking or containing insufficient amounts of meats, dairy, and eggs, long-term use of certain medications can also cause vitamin B12 deficiencies. It’s a dangerously sneaky side effect because you can’t feel it happening until it’s too late. Unlike other drug side effects, like dizziness, nausea, drowsiness, etc., by the time it’s discovered, you’re already deficient…and sometimes that deficiency is irreversible. Among the medications that have been shown to deplete B12 are the diabetes drug metformin, PPIs (proton-pump inhibitors) which can interfere with the body’s ability to absorb B12, and the Parkinson’s drugs carbidopa and levodopa.

Older people can be at risk of developing a B12 deficiency because their bodies produce less stomach acid, which is necessary for B12 absorption. Anyone who has had weight-loss surgery is more likely to have lower B12 levels because the surgery hampers the body’s ability to pull B12 from consumed foods. Finally, some health conditions can also make you more prone to a B12 deficiency, including:

  • pernicious anemia
  • Crohn’s disease
  • celiac disease
  • lupus
  • Graves’ disease
  • atrophic gastritis

Pregnant women need to be especially careful to get enough B12 in their diets – a B12 deficiency can lead to developmental delays in babies.

Besides taking a good B12 supplement, you can make sure your diet contains foods that deliver the necessary amounts of B12 to your body. These include fish (particularly trout, wild-caught salmon, sardines and clams), poultry, meat (especially liver and kidneys, but avoid processed meats), dairy (a highly absorbable source), and eggs. Nondairy milks like soy, almond, and rice that are fortified can contain decent amounts of B12 as well. While a few plants like seaweed, some mushrooms, and algae contain B12, the body doesn’t absorb it as well from these sources and they won’t increase your B12 level, so you can still remain deficient.

If you fit into any of the higher-risk categories for being prone to a vitamin B12 deficiency, talk to your doctor about getting regular blood tests to monitor your levels. If they’re low, ask for a recommendation for a high-quality supplement to get them back up to a safe level, and consider altering your diet to include B12-rich foods.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

On The Rise: Nonalcoholic Fatty Liver Disease

When people hear about fatty liver disease (FLD), they usually shrug it off as something that happens to people who consume alcohol every day or who binge drink. Add in poor dietary habits, and it’s a recipe for FLD, cirrhosis, and even liver organ failure.

But today, nonalcoholic fatty liver disease (NAFLD) is increasing in prevalence, and not just in adults—children are being diagnosed with NAFLD at an alarming rate. In fact, NAFLD has become the most common cause of liver disease and can lead to NASH (nonalcoholic steatohepatitis, which is liver cell damage as well as fat and inflammation in the liver), cirrhosis, and liver cancer. According to the National Institute of Diabetes and Digestive and Kidney Diseases (part of the National Institutes of Health):

  • 30 to 40 percent of adults (about 1 in 3) have NAFLD
  • about 10 percent of children between the ages of 2 and 19 in the US have NAFLD
  • between 80 and 100 million Americans have NAFLD
  • approximately 7 million American children have NAFLD
  • 38 percent of children with NAFLD are obese
  • 23 percent of children with NAFLD have NASH
  • 24 percent of people globally have NAFLD, nearly doubling over the past 14 years

Like the name states, nonalcoholic fatty liver disease is an accumulation of fat in the liver that’s not caused by regular or excessive alcohol consumption. Risk factors include hypothyroidism, insulin resistance, hyperglycemia, type 2 diabetes (which can also result from NAFLD), obesity, choline deficiency (an essential nutrient; approximately 90 percent of Americans are deficient) and other factors. In addition, prescription and OTC medications as well as poor dietary choices also lead to NAFLD, including things like fried foods, foods and drinks with added sugar, carb-heavy foods (white bread, pasta, etc.), fat-laden foods, and high amounts of salt. The liver needs plenty of water to help it function optimally, so dehydration—something that affects up to 75 percent of Americans—can be another contributing factor.

As reported by many sources including the National Institutes of Health (NIH), NAFLD is the primary cause of chronic liver disease, and its prevalence is increasing at a rate equal to the increase of obesity. Researchers believe that soon, NAFLD will become the main cause of liver-related illness and death. Although the medical community has found very few treatments for NAFLD, a strong spotlight is now being focused on the liver-gut-diet connection, since there’s a close functional association between the gut and liver. In an NIH review on PubMed, researchers stated that “the current evidence supports the association between NAFLD, the gut microbiome, and the role of diet.”

Research from multiple studies has found that exercise is one important component to preventing NAFLD and other diseases of the liver. Resistance exercises in particular were shown to lower the amount of fat in the liver and also significantly reduced cholesterol levels. Studies also showed that any type of physical activity can help—liver fat in participants of the study decreased 0.87% for every 1,000 steps taken, whereas liver fat increased 0.87% for every hour of sedentary behavior.

The latest study states that probiotics were beneficial in treating both NAFLD and NASH—with no major adverse side effects. Not only did probiotics restore gut flora to normal, they also reversed or stopped the progress of these diseases. The importance of a healthy gut microbiome is something functional medicine practitioners have long known, and your functional medicine doctor can determine which type of probiotic will return balance to your microbiome. But remember that probiotics, like all other supplements, are not a one-size-fits-all solution—it’s never a good idea to self-prescribe supplements.

Every probiotic is different, not all are of good quality, and not everyone needs the same amount or the same type. Taking the wrong probiotic or the wrong quantity for your particular imbalance can throw your gut balance even further out of whack.

While the right probiotic for your gut health is important for many reasons, supplements alone aren’t enough. Dietary changes are necessary to get and keep your microbiome in proper balance which, for the most part, will eliminate the types of foods that contribute to or worsen NAFLD. In general, a diet of whole foods—fresh fruits and vegetables, healthy fats, grass-fed meats, whole grains—is great for your gut balance and can help make you healthier in general.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

Fighting Depression: The Good Mood Foods

Depression—not including short-term, cause-related sadness or grief—is a common mood disorder; the World Health Organization’s (WHO) latest estimate is that it affects at least 300 million people worldwide at varying levels of severity and duration. And according to WHO and The American Journal of Psychiatry, that number is rising to the point that it’s being considered a worldwide epidemic.

There can be a variety of underlying causes, from chronic stress to thyroid or hormonal disorders. It’s important to discover the root cause of your depression—because depression can coexist with other medical conditions, it could stem from a health issue you’re not yet aware of, or if it’s left untreated, it can actually cause health problems. Diet and exercise can play a crucial role in the treatment and prevention of depression, but just as certain “good mood foods” can help balance gut microbiome and brain chemistry, other foods can promote that downward spiral.

Inflammation is a major culprit in depression, and processed foods as well as added sugars are primary causes of inflammation. Gluten has been shown to cause inflammation in gut cells and has been linked to a number of health problems, including depression. For some people, the casein in dairy can create an inflammatory response, and studies have shown that this can lead to mental disorders including depression. And if your sugar levels are poorly balanced, it can lead to mood swings. Consuming too much processed sugar can trigger reactions like anxiety, worry, and irritability that go hand in hand with depression. In fact, a sugar imbalance leads to brain chemical imbalances and therefore can increase your chances of developing depression, which is why studies have shown a direct connection between sugar consumption and depression.

A deficiency of certain vitamins and minerals including Omega-3s, magnesium, folic acid, potassium, chromium, zinc and vitamins C, B12, B6, D and A can also lead to depression. These are among the “anti-depressant nutrients” that can replenish and maintain the necessary levels your brain and body need to function optimally and fight or prevent depression. While high-quality supplements may be needed, you can also alter your diet to include foods with these all-important nutrients. Here are a few good choices:

Wild-Caught Alaskan Salmon. A great source of DHA and EPA, wild-caught Alaskan salmon helps restore Omega-3 fatty acids to brain tissues that rely on it (and it’s also great for your heart—win-win!). Without enough, the brain becomes stressed and mood disorders may follow. However, it’s important to get wild-caught Alaskan salmon and not farm-raised salmon, which is fed an unhealthy diet and raised in polluted, cramped conditions, all of which translates into more chemicals and diminished health value on your plate.

Walnuts. Among the richest sources of plant-based Omega-3s, walnuts can be eaten as a snack, added to salads and baked goods, or used any number of other ways. It’s one of the easiest ways to increase your Omega-3 intake.

Green Tea. This is another win-win—green tea is rich in theanine, the amino acid that promotes relaxation and reduces anxiety, which is one of the causes of depression. At the same time, you’re getting lots of antioxidants!

Organic, Pasture-Raised Eggs. Don’t skip the yolk! That’s where the majority of depression-fighting nutrients are, including B vitamins (particularly B12), lecithin, choline, high-quality proteins and more. Eggs also have anxiety-lowering healthy fats.

Tomatoes. This versatile veggie is high in folic acid, which keeps homocysteine levels in check. Too much homocysteine can restrict “feel good” hormones like dopamine and serotonin from being produced.

Avocados. Considered one of the “power foods”, avocados are loaded with nutrients including a range of B vitamins, vitamin C, and proteins. They’re also low in sugar and high in healthy fat, all of which contributes to brain health.

There are plenty of other good choices too, but these will give you a good start. It’s always best to choose organic produce (which by definition are non-GMO) whenever possible to avoid the pesticides, fungicides and herbicides in non-organic fruits and vegetables, since these chemicals contribute to a myriad health problems.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

The Diet Beverage and Stroke Connection

Over the years, more and more health risks are being associated with soda consumption, and the list grows longer all the time. Everything from diabetes, obesity and COPD to heart disease, asthma and tooth decay have been connected to these sugary drinks. Many doctors warn their patients against drinking soda frequently, and some legislators have even tried taxing soda drinkers or limiting the size of drinks a restaurant can offer as a way to force them to cut down.

Of course, soda industry giants dismiss the studies linking their products to health problems and conduct skewed studies of their own to “prove” the opposition research wrong, overblown, or as nothing more than media hype. But just looking at the ingredients and nutrition statements on their packages shows nothing beneficial but plenty of sugar, sodium, calories and potentially harmful additives like high fructose corn syrup.

A separate spotlight has been focused on the health risks of diet beverages. As a way to combat weight gain and other health issues caused by sugary drinks, many people turn to diet soda without considering the risks posed by artificial sweeteners (as well as the additional sodium). Now a new study has connected all diet beverages to a higher risk of heart attack, stroke and early death in women over 50, according to the American Stroke Association and the American Heart Association. The artificially sweetened beverages considered in the study included not just diet soda, but also artificially sweetened teas, fruit juices and other such drinks.

This isn’t the first time that diet drinks have been connected with serious health issues. In the past, dementia, diabetes, Alzheimer’s, heart disease and more—even obesity, the very thing that drives some people to switch to diet drinks—have been linked to diet beverages. Artificial sweeteners have also been shown to kill important gut microbiota and contribute to metabolic dysfunction. In addition, Boston University researchers found that the risk of metabolic syndrome was 50 percent higher in people who drink as little as one or more diet or non-diet sodas daily.

The latest study connecting diet beverages to stroke and heart disease covered a span of 11.9 years and focused on over 81,000 postmenopausal women between the ages of 50 and 79. It concluded that those with the highest consumption of artificially sweetened beverages—two or more per day—showed a significantly increased risk of stroke, heart disease and death. The highest risk factors were found in obese women as well as those without any history of diabetes or heart disease. Regular drinkers of diet beverages in the study had a 31 percent higher risk of stroke, a 29 percent higher likelihood of heart disease, and a 16 percent higher chance of dying from another related cause.

Don’t be fooled by the latest promotions by the companies making artificial sweeteners, which claim that they’re a “good source” of certain vitamins. These companies are adding very small amounts of vitamins to their products—the scales weigh far more heavily on the side of health risks as opposed to any minor benefit from the miniscule amount of added vitamins.

Similarly, several years ago some major soda corporations started advertising that their diet soft drinks were a “good source” of a few vitamins and minerals. Not only do these small amounts do nothing to promote good health, but once again, the risks far outweigh any claimed benefits. In addition, these are not high-quality supplements, and some medical professionals have stated that the added vitamins in unrefrigerated soda deteriorate faster and are of even lower value by the time they go from production to consumption. No matter what the advertising says, using the words “healthy” and “soda” together is an oxymoron. Dr. Sudha Seshadri, senior author of a study linking diet soda to dementia and stroke (published in the American Heart Association journal, Stroke), said in a 2017 New York Times article that while some beverages such as coffee and tea do provide health benefits, neither regular nor diet soda “of any kind” offer health benefits.

Drinking water is your best bet, and if you want flavor, you can make any number of refreshingly satisfying drinks by infusing your water with a variety of healthy choices. Combine mashed fruits, squeezed citrus, or vegetables with complementary fresh herbs like mint, ginger, basil or whatever else your taste buds enjoy. Not only are you getting good hydration, you’re also getting full-value vitamins and minerals (not processed ones) as well as antioxidants directly from nature’s source without added sugars or sweeteners.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

5 Principles for Optimum Health: A Blueprint

If there’s one thing we know to be a primary cause of illness and disease, it’s inflammation. Not the kind of swelling and redness that can occur when you injure yourself or when your body is fighting infection—we’re talking about chronic systemic inflammation. A number of things can cause systemic inflammation, including stress and environmental toxins.

Your diet can be another major contributor to inflammation, but the good news is that you can choose foods that reduce inflammation while you also eliminate foods that contribute to it. Systemic inflammation is being called “the silent killer”, and healing cannot begin until inflammatory foods are removed from your diet.

If you don’t think altering your diet is worth it or that it’s too much trouble, think about just a few of the serious diseases where inflammation is a primary contributor to their root cause:

  • Alzheimer’s disease
  • Parkinson’s disease
  • Cancer
  • Thyroiditis
  • Rheumatoid arthritis
  • Lupus
  • MS
  • Many other autoimmune diseases

Other conditions caused by inflammation that can negatively impact your lifestyle include chronic flare-ups of existing health issues, joint pain, ADHD, autism, migraines, vertigo, digestive problems, hormone imbalances, and more.

If you’re ready to reduce the inflammation in your body to achieve optimum health, follow these 5 anti-inflammatory principles for at least 30 days, and note the positive changes you feel.

1. Go grain free, dairy free, and soy free.

These types of foods are inflammatory and contribute to many of the chronic and recurring symptoms and conditions mentioned above.

2. Eliminate starchy foods, simple carbohydrates, artificial sweeteners, high glycemic index fruits, sweetened foods, etc.

Sugars affect insulin, hormones (cortisol), and brain health; they also cause cravings and weight gain. Some sugars, like artificial sweeteners, can be neurotoxins as well. Health issues linked to sugars include diabetes, Alzheimer’s, yeast overgrowth, cancer, and dysbiosis (an imbalance in the gut microbiota).

3. Introduce healthy fats, quality plant and animal proteins, and complex carbohydrates.

These types of foods can be utilized by the body at the cellular level to restore health. It’s especially beneficial to eat raw, steamed, poached, and lightly prepared meals because the enzymes, nutrients, and minerals remain intact; this will also increase your fiber intake.

4. Eat more frequently—up to every 2 or 3 hours and within an hour of waking.

As you change your eating habits from a carb/sugar-based diet to a fat-burning diet, you will be managing your blood sugar throughout the day. This results in more energy, clearer thinking, and lack of hunger; on the other hand, when your blood sugar isn’t regulated, you can have cravings, feel jittery, get headaches or feel hungry more often, which can lead to poor food choices.

5. Drink more water. Work up to drinking half your body weight in ounces—and herbal teas count!

Dehydration is a common condition—as many as 75 percent of Americans are chronically dehydrated. This can cause cravings, poor nerve flow, acidity, electrolyte imbalances and chronic inflammation. More importantly, water (as well as healthy fats) is an essential lubricant for metabolic processes that convert food into cellular energy. Water is also important for flushing toxins from the body.

Many people who strictly adhere to these anti-inflammatory principles see results after only the first couple of months. As their inflammation quickly subsides, pain and other symptoms are eliminated or greatly lessened while their health issues begin to be corrected.

Following an anti-inflammatory diet on a permanent basis will help you avoid many health problems, but if you don’t want to remain as strict after you reach your initial goal, you can slowly introduce certain foods one at a time to see if you have any negative reactions. (Omitting processed foods permanently is vital, as is omitting or greatly minimizing foods with added sugars.) However, keeping as close as possible to the optimum health blueprint and incorporating anti-inflammatory foods like turmeric, wild-caught fatty fish (avoid farm raised fish), organic blueberries and red grapes, etc. into your family’s meal plans will play a big role in achieving your best possible health for years to come.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

Can Processed Meats Affect Your Brain?

It’s no secret that processed foods are major contributors to unhealthy environments in our bodies, from poor gut health and inflammation to organ and bone damage. This, in turn, results in a myriad of serious health issues including cancer, weakened bones, infertility, kidney failure…the list goes on and on.

But many times, the term “processed food” is thought of as frozen meals and pizzas or canned and prepared foods down the central aisles of the supermarket—these are only part of the picture. Deli meats, jerky, bacon, hot dogs, sausage and the like are also heavily processed foods containing added chemical nitrates, and studies are now showing a connection between these processed meats and brain health.

A Johns Hopkins School of Medicine study (conducted on over 1,000 people with no history of psychiatric disorders) published in Molecular Psychiatry stated that “nitrated meats are associated with mania in humans and altered behavior and brain gene expression in rats.” Previously, environmental toxins were more highly associated with the onset of mania and other psychological disorders, but researchers have now shown that a history of eating processed meats with nitrates is strongly associated with mania in humans at a “95 percent confidence” level. The study examined a variety of “dietary exposures”, but the study’s lead author, Robert Yolken, said that “cured meat really stood out.” Yolken went on to say that “the key is probably inflammation.”

To a lesser degree, but still significant, human consumption of processed meats containing nitrates were associated with other mental health disorders, including schizoaffective disorder, attention deficit, and delusional thinking. Rats that were fed meats with added nitrates showed changes in both brain pathways and in intestinal microbiota, which were equivalent to those associated with bipolar disorder and hyperactivity in humans. Researchers also found that people admitted to the hospital with episodes of mania—such as insomnia, hyperactivity and euphoria—were more than three and a half times more likely to have eaten meats containing nitrates than those who had no psychiatric issues.

The nitrates referred to in this study are the chemicals that are added to processed meats to preserve color and inhibit the growth of bacteria, not those that are naturally occurring in fruits and vegetables. These added chemicals negatively alter gut bacteria—which are directly connected to the brain and have a profound effect on overall health—and have previously been connected to neurodegenerative diseases.

Not only are added nitrates in foods potential links to psychiatric disorders and episodes, processed foods of all kinds contain added sugars, sodium, bad fats and other chemicals that contribute to an unhealthy microbiome and disease. What’s worse is that the added sugars and sodium have an addictive effect, creating cravings that can make people dependent on them for brief bursts of energy (followed by an energy drop) and taste satisfaction.

As opposed to the chemical nitrates added to processed meat products, the naturally occurring nitrates in fruits and vegetables are actually good for you. Plant nitrates are balanced by antioxidants within the plant that convert nitrates into beneficial nitric oxide, which promotes heart health, lowers blood pressure, decreases plaque in the arteries, and improves systemic blood flow. By improving blood flow in the brain, plant nitrates can improve mental function and may help to reduce age-related cognitive decline. And because people with type 2 diabetes also have impaired nitric oxide production, it may also help to manage, treat, or prevent the disease.

The takeaway from all this is that while added chemical nitrates work against you by harming your overall health as well as brain function, natural plant nitrates work for you by improving brain function and overall health.

Exchanging processed meats for unprocessed, natural meats is a good first step toward better health; you can take it one step further by switching to grass-fed organic meats. To increase your body’s nitric oxide levels, look to fresh organic fruits and vegetables that are high in naturally occurring nitrates, including root vegetables (carrots, beets, etc.), dark leafy greens, garlic, green beans, strawberries, cherries, raspberries, and more. A general rule of thumb is that the closer to the soil a vegetable or fruit grows, the higher it will be in natural nitrates.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

Are Kidney Stones Preventable?

If you’ve ever had a kidney stone, you know how severe the pain can be—it’s said to be one of the most unforgettably excruciating pains a person can experience. Made up of salts and minerals, these hard deposits affect an estimated one in ten people in the U.S., sending over half a million people to the emergency room each year, according to the National Kidney Foundation.

Kidney stones can range in size from a fraction of an inch to a few inches large and are formed in the kidney but may move to the ureter via the urinary tract. They can sometimes be eliminated through the urine stream, but if they’re too large or become lodged, they may require surgery or laser lithotripsy, which breaks the stone down into smaller, passable pieces.

A kidney stone can be a sign of other health problems, and lodged stones can cause complications including kidney damage. Other long-term problems can also arise once you develop kidney stones; for example, your chances of forming more stones within the next five to seven years are fifty percent higher, and there is an increased risk of developing chronic kidney disease.

So what causes kidney stones? There are several factors that can put you at a higher risk of developing kidney stones, including:

  • not drinking enough water
  • obesity
  • a diet with too much sodium
  • too much fructose in the diet (this includes processed sugars and high fructose corn syrup)
  • lack of or low amount of calcium in the diet
  • lack of or too few vegetables and fruits in the diet
  • acidic urine
  • too much or too little exercise
  • certain health conditions such as diabetes, urinary tract infections (UTIs), hyperparathyroidism, Crohn’s disease, and high
  • blood pressure

While some kidney stones are so small they pass without incident, the majority have warning symptoms that should be heeded immediately. Depending on the severity, you may be able to avoid a trip to the emergency room, but you should see your doctor without delay. These symptoms include:

  • blood in the urine
  • pain in the lower back, possibly severe
  • fever and chills
  • low urine output or a flow that stops suddenly
  • cloudy or smelly urine
  • nausea or vomiting
  • unrelenting stomach ache or pain
  • pain during urination
  • frequent urination

Prevention is the best cure, and the good news is that there are a number of dietary changes you can make to help prevent kidney stones. Keeping your body well-hydrated is most important, but it’s also important to choose the right type of hydration—water is the best choice. You can take it a step further and squeeze some lemon into the water, which will help neutralize and lower uric acid levels, one of the underlying causes of kidney stones. Stay away from liquids like energy drinks, soft drinks, bodybuilding drinks, “enhanced” waters and such, which do more harm than good.

Our bodies can become acidic from environmental toxins, medications, stress, high sugar intake, processed foods, and more. Alkalizing your body naturally will not only help to prevent urine from becoming acidic, it will also benefit your health in a number of other ways. Neutralizing your body’s pH level by improving your acid-alkaline balance will help boost your immune system, improve brain and heart function, lower inflammation, and much more. Some steps you can take include starting your day with a glass of lemon-water, minimizing or managing stress, minimizing sugars and eliminating processed foods, and adding alkalizing foods to your diet such as almonds, cucumbers, pink grapefruit, cantaloupe, cabbage and others. Organic is always the best choice; check with your functional medicine doctor first to make sure you’re not allergic or sensitive to any of these foods and that you don’t have any known or underlying health issues that may contraindicate adding certain foods to your diet.

A good magnesium supplement—especially for anyone taking calcium for osteoporosis—can help prevent kidney stones by dissolving calcium and binding oxalates, which helps to prevent calcium oxalate crystals from forming. Vitamin B6 and certain probiotics can also help to reduce oxalate acid. Your functional medicine doctor can work with you to determine the best way to lower your risk of kidney stones and help to eliminate or minimize underlying causes that can lead to stones and other kidney problems.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

A Healthy High Fiber Diet May Not Be What You Think

In our last blog post, we talked about the importance of a high fiber diet and how it can help you correct or avoid chronic constipation and the myriad health issues it can cause. Medications and/or enemas aren’t the answer, since each can cause its own set of complications, even having the opposite effect and becoming the cause of constipation themselves.

While the idea of a high fiber diet may sound relatively simple, there’s a lot of misleading information about what constitutes a healthy high fiber diet. Just scour the internet and you’ll see practically every healthy living and medical website recommending high fiber cereals as a good way to get your daily fiber. However, most of these sites aren’t discussing a few important considerations.

If the cereal isn’t organic, it’s probably made with genetically modified (GMO) ingredients.
The safety and health risks of GMOs throughout our food supply—meats, fruits and vegetables—is probably one of the most hotly debated topics today. Gene manipulation in plants, insects and animals has raised concerns among consumers as to its safety for humans as well as for crops and nature in general. And with no long-term studies on their effects on human and animal health prior to releasing these altered genes, there are good reasons for concern. Among them are:

  • the creation of new allergens
  • increasing the level of allergens already present in a food
  • introducing allergens to a food without public knowledge
  • creating more antibiotic-resistant genes
  • increased human exposure to pesticides
  • the unpredictability of altering genes without enough testing for long-term safety and reactions

The wheat, soy, corn and other grains used to make non-organic cereals all contain GMOs, so while they’re touted as being “healthy” in the respect that they may be high in fiber, they’re also potentially harmful because of their genetically-modified ingredients. By choosing a high fiber organic cereal, you’re getting the extra fiber without the risks that GMOs can present.

If your cereal isn’t organic, every spoonful contains dangerous chemicals.
There’s been a lot of news about the dangerous pesticide glyphosate that’s been found in just about every non-organic grain-based cereal on the market. Glyphosate, a key ingredient in Monsanto’s Roundup, is an herbicide that has been greatly minimized or banned in 14 other countries (that number continues to rise) due to its strong potential as an endocrine disruptor and for birth defects, its disruption of the reproductive system and destruction of beneficial gut bacteria. It has been classified as a “probable carcinogenic to humans” by the World Health Organization’s International Agency for Research on Cancer.

And that’s just the start, because plenty of other pesticides and fungicides are also used on crops that go into breakfast cereals, including corn, wheat, oats, soy and more. Certified organic cereals not only eliminate these toxic chemicals, they also contain no GMOs. Be careful to choose “certified organic” foods and products rather than those simply marked “non-GMO”—by definition, organic crops and products cannot contain genetically modified ingredients, but products marked only “non-GMO” may not be organic and so may still contain harmful pesticides, fungicides and herbicides.

How much sugar are you starting your day with?

Reading and understanding ingredients and nutritional information on cereal packages is a cornerstone of choosing the right high-fiber cereal. Added sugar can appear in different forms including fructose, dextrose, maltose, sucrose, glucose, lactose and corn syrup; this is also true of terminology used for sodium. Check the serving size as well—what may look like a low amount of sugar could actually be the amount of sugar you get in a very small amount, like a quarter of a cup, which is far less than you’d have in one breakfast serving. It’s also important to remember that starchy ingredients like corn turn to sugars once consumed, adding to the total amount of sugar delivered to your system.

How much fiber is enough and how do I get it safely?

Recommendations vary as to how much fiber we need, ranging from 21 to 38 grams per day, but it’s safe to say that if you base your diet on organic foods high in fiber, you’ll not only get enough to keep you “regular”, but you’ll also be supplying your body with plenty of important and essential nutrients naturally. These include such choices as pears, apples, chia seeds, avocados, raspberries, lentils, artichokes, carrots, oats, almonds, popcorn and many more.

It’s not difficult to reinvent your family’s diet to include high fiber selections that are free from toxic additives, and you’ll be surprised at how much better you feel and how much more energy you have. At the same time, you’ll be strengthening your body’s immune system and creating a healthy gut microbiome, both of which are important to maintaining good health.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

The Common Secret No One Talks About: Constipation

It’s a topic no one wants to discuss. It’s an extremely common health issue, yet it’s a gray area for many of the 63 million Americans who suffer with it—and that number is rising. It can cause pain and discomfort that can impact your quality of life and has more potential causes than most people think. We’re talking about chronic constipation, and we’re going to help you understand more about this seemingly hush-hush health problem.

Annually, over 6 million Americans visit hospital emergency rooms for constipation and more than 5 million prescriptions are written for it, so there’s no doubt this is a widespread problem. You’ll find plenty of misinformation online about what’s considered normal or acceptable when it comes bowel movement frequency. Some sites will tell you that whatever you’ve experienced throughout your life is what’s normal for you. Even if you’re used to going as infrequently as once a week for as long as you can remember, they say that’s okay because it’s your personal “normal”. Conventional medicine even says that as few as three times a week is acceptable. None of this could be further from the truth.

Regular bowel movements—at least once daily—are a necessary function of good health; this is one important way the body cleanses itself of toxins and waste materials. Without regular daily elimination, toxins can be reabsorbed into your body, and a host of health issues can arise.

As a solution to chronic constipation—defined as difficult, infrequent, pebble-like, or painful bowel movements over a few months’ time—many people turn to prescription or OTC medications and end up dependent on them for years. While this may produce the desired result in the moment, it is by no means a long-term solution, and it’s never a good idea to continually put medications of any kind into your body.

What makes this an even more dangerous “solution” is that the real reason for the constipation is not being uncovered or addressed. Like pain elsewhere in the body, constipation is a symptom that something is wrong, which can be as simple as dietary and lifestyle choices or something more serious, such as an underlying health condition. Rather than medicating the symptom, functional medicine looks deeper into the causation behind each individual’s constipation problem and finds a way to correct the root cause.

Constipation lies on both sides of the health equation—it can be caused by other health issues and, if left untreated, it can cause health problems. Let’s take a look at both.

Underlying Health Issues That Can Cause Constipation

  • lack of physical activity
  • diet high in processed foods, unhealthy fats and/or sugar
  • low fiber/low greens diet
  • certain medications
  • not enough daily water intake
  • ignoring the urge to go
  • excessive caffeine or alcohol consumption
  • neurological disorders
  • medical conditions including hypothyroidism, diverticulitis, diabetes and more

Conditions Caused By Chronic Constipation

  • hemorrhoids
  • fissures
  • blockage caused by impacted (stuck) fecal matter
  • potential for colon cancer
  • possible cause of diverticulitis
  • urological disorders
  • bowel incontinence
  • rectal prolapse

New connections between causes and resulting conditions are continually being discovered; it’s even been reported that regular use of enemas or constipation medications can eventually become causes in and of themselves.

When is it time to seek medical advice?

An occasional bout of constipation happens to everyone, especially under certain circumstances like during times of extreme stress, when traveling, or if your diet changes for the worse for a period of time. This can cause temporary, or “acute”, constipation that goes away after things return to normal. However, you should see your doctor if you notice lasting changes in your stool consistency or overall bowel habits. In addition, if you experience pain, feel as though you’re not eliminating completely, or are having difficulty moving your bowels on a regular basis for several weeks, it’s time to get help.

Increasing your fiber intake is not only important to avoiding constipation, it’s also important for your overall health—and lettuce and tomato on your burger is not the same as having a side salad! But not all fiber is created equal—we’ll talk about breakfast cereals as well as the types of fiber you should include in your diet and why in our next blog post.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.

Learning to Love Your Metabolism

Are you familiar with this scenario? You get on the scale and see that you’re five pounds heavier than you were at this time last year. And yet you’ve been really careful about your eating and kept up your exercise plan. Why is this happening?

A recent study published in the journal Obesity followed fourteen contestants from the reality show The Biggest Loser who lost huge amounts of weight in a relatively short period of time through diet and exercise.

But six years later, thirteen of the fourteen people regained a significant amount of weight; four of them were even heavier than when they started on the show. Even worse, measurements showed that their metabolisms had slowed down, with their bodies burning an average of 500 calories less per day than would be expected, given their weight.

Research indicates that slowing metabolism is the body’s evolutionary way of defending itself against weight loss. Your body fights much more strongly to keep weight from dropping than it does to keep weight from increasing. This is not good news for most of us who struggle with dieting.

Why Metabolism Matters

Is it possible to outsmart your metabolism? Yes, but what works is a sustainable approach to lifestyle, diet, and exercise and an understanding of root causes.

The key is to resolve to eat smart for life, not just to diet for your cousin’s wedding and then go back to old habits. Metabolism varies a lot between people for reasons that aren’t fully understood. Women’s metabolism tends to be a bit slower than men’s. And as we age, our metabolism gets slower.

This means that even if you have the same amount of fat and muscle tissue at age sixty as you did at age twenty, you’ll likely be burning fewer calories at rest in your sixth decade than you did in your second. Combined with the fact that dieting can slow down your metabolism (remember the people from The Biggest Loser?), this means an uphill battle for most of us.

Taking Another Route

So how do we break out of such a negative cycle? One way is to acknowledge the power of our slowing metabolism and not beat ourselves up when it gets the upper hand and our weight goes up.

Another way is to confront the very persuasive myths about weight loss and dieting that have burrowed their way into our culture. Losing weight is NOT simply a matter of:

  • eating less
  • cutting out fats
  • eating in moderation
  • following a quick-loss diet

These basic tenets are wrong. There IS no quick fix. Fats are not the enemy. No fad diet will help you make a lasting change in your weight.

Instead, you need to understand some basic concepts about metabolism.

Basic Concepts about Metabolism

First, it happens at the cellular level. Metabolism refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive. “Basal” or resting metabolism measures how many calories you burn when you’re doing nothing, i.e., resting. The work of changing your metabolism and achieving weight loss mostly has to do with resting metabolism.

Second, poor metabolism can be the result of hypothyroidism or blood sugar dysregulation or both. When your thyroid is underperforming and/or you’ve developed insulin resistance, your metabolism is going to be severely affected.

Third, one of the variables that affects your resting metabolic rate is the amount of lean muscle in your body. No matter what your weight, the more muscle you have and the less fat, the higher your metabolic rate will be. That’s because muscle uses up way more energy than fat while you’re at rest.

Fourth, corrupt practices of the food industry and Big Pharma have gotten most of us hooked on food additives and synthetic drugs. Do you know how much sugar there is in your food? How many chemical preservatives are added? It’s a lot! And we start our children out early in life on many of these substances. No wonder kids crave desserts and snacks, and rates of childhood obesity have skyrocketed.

Where to Start to Understand Your Metabolic Level

Obviously, regulating one’s metabolism is a complicated chemical process that involves monitoring thyroid, hormonal, and blood sugar levels and identifying the possible toxic effects of our environment. Start by asking for a complete metabolic work-up. Find out your health biomarkers and, with guidance, start to work on changing them.

Find out what you need to know about your thyroid hormone or health disorder diagnosis today, and get health news updates via Facebook, Twitter, Linkedin and The Wellness Essentials newsletter.

If you’d like to leave a question for me to answer in a future blog, you can do that via social media or email.

For more information about my clinic in Oradell, NJ, including Functional Medicine, Neurology & Nutrition, and The Grassroots Medicine Initiative, please call (201) 261-5430.