Anxiety

By: Ilona Napravnik CNP

           Adrenalin is a very powerful stress hormone and it can be very beneficial.  It is the reason why we have the speedy reflexes and strength to leap out of the way when we step in front of a speeding car or the sheer power to lift a heavy object when our child is trapped underneath. 

            But when the adrenals become unbalanced, it leads to anxiety.  Common symptoms of anxiety are constant fear, frustration, irritability and feelings of hopelessness and helplessness.  Anxiety can be quite debilitating and when extreme can lead to physical symptoms such as rapid heartbeat and digestive disturbances.  This is what is referred to as the fight or flight response that causes nervous exhaustion and leads to depression.  In this reaction, the body is completely focused on the source of the stress and shuts down the energy production for all non-essential bodily reactions, such as digestion and fertility. 

            If symptoms of anxiety are bothersome and affect your daily activities, it is imperative to remove all substances that are stimulatory in nature, ie. alcohol, caffeine, processed foods and most important of all sugar and refined grains.  Sugars, whether in pure form or in refined grains, can cause a thiamin (B1) deficiency.  Thiamin deficiency mimics symptoms of anxiety and can make the condition appear much worse than it is. 

            Nutritionally, the best options for minimizing anxiety symptoms are foods with B vitamins and magnesium.  Of particular importance is:

Thiamin (B1)  - This vitamin is important in energy production and for the proper maintenance of nerve and muscles.  As such thiamin is beneficial for the heart muscle.  Good sources of thiamin are asparagus, mushrooms, spinach, sunflower seeds, tuna and Brussels sprouts.  

Niacin (B3) – Niacin is also important for energy conversion; it is the nutrient responsible for converting proteins, fats and carbohydrates into usable energy.  Deficiency in this very important nutrient has been linked to depression and anxiety.  Good sources of niacin are crimini mushrooms, tuna, salmon, chicken breasts and asparagus.

Vitamin B6 – B6 is an incredibly important nutrient for digestion and it is necessary for many functions which converts sugars and starches into energy.  B6 is also important for the nervous system and supports many necessary activities, of particular importance is avoiding feelings of depression and anxiety.  Good sources of B6 are bell peppers, spinach and tuna.

Vitamin B12 – vitamin B12 is an excellent blood builder and cell enhancer, particularly red blood cells and nerve cells.  It is also helpful in metabolizing proteins, fats and carbohydrates and thereby converting foods to energy.  Even more telling are the signs of deficiency; heart palpitation, nervousness and depression.  Good sources of Vitamin B12 are sardines, snapper, beef and shrimp.  There are no vegetarian sources of B12, vegetarians need to supplement this vitamin.

All B vitamins and B vitamin derivatives (Biotin, Folic Acid and Riboflavin) are important for the maintenance and development of the nervous system and should be consumed to avoid symptoms of anxiety. 

Magnesium – This nutrient is the most important single nutrient recommended for relaxation.  If the anxiety you feel affects your sleep or causes insomnia, this nutrient is a must.  In addition to it’s relaxation properties, it aids in the smooth functioning of the blood stream which will provide nutrients throughout the body.  Good sources of magnesium are raw pumpkin seeds, boiled spinach and swiss chard (avoid excess cooking as this will degrade the magnesium content).  For extreme cases of anxiety, nervousness and insomnia, supplement with magnesium in repeated doses throughout the day to retain the nutrient in the blood stream.  

            And lastly, relaxation techniques have been shown to be very beneficial in anxiety, as adherence to relaxation exercises alter brain waves in the devotee.

The most common relaxation techniques are yoga and meditation, both have CD’s and DVD’s readily available if you are weary of attending a class.  The benefits of meditation are evident in as little as 15 minutes per day.

            To enjoy anxiety-free good health eat a tuna, asparagus and spinach salad and participate in a daily relaxation program.  Your effort will be well rewarded with good  sleep and serenity. 

**Sources of vitamins were found @ www.whfoods.org**

To D, Or Not To D

On November 30, 2010, the Institute of Medicine’s (IOM) Food and Nutrition Board (FNB) revealed in a report requested by the Canadian and American governments, that North Americans are receiving acceptable levels of vitamin D.   This statement is in complete opposition of past and recent reports that state large percentages of Canadians and Americans are in fact deficient in this vitamin. The headline “Vitamin D deficiency soars in the U.S., study says”, appeared in Scientific American March 23, 2009.  Quite simply, it states that three-quarters of teens and adults are deficient in vitamin D correlated with diseases from cancer to diabetes.  These findings were published in the Archives of Internal Medicine.  

The IOMs New Guidelines

Determining daily dietary reference intakes (DRIs) for vitamin D has been assessed by a committee chosen by the IOM.  Taking into consideration dietary vitamin D levels in the body as well as the synthesis of vitamin D from sunlight exposure, it was concluded North Americans require 400 IUs daily while the recommended daily dietary allowance was                                     increased to 600 IUs, specifically for bone health.  They also set the acceptable level of vitamin D in the blood at 20 ng/m, ascertained by a specific test called 25 (OH) D3.  They also raised the upper limit or the amount one can take without side effects to 4,000 IUs of vitamin D.  Although the new guidelines are a move in the right direction, those who relentlessly study this precious vitamin feel disappointed with the narrow vision of the report (bone health only) along with the low values.

What the Experts Say 

 The IOM committee makes the assumption that due to cancer risk, most people endure little sun.  Dr. John Jacob Cannell MD, the executive director of The Vitamin D Council in the United States and a well known researcher specializing in vitamin D makes an interesting point.  He declares the report cautions against natural vitamin D – the sun, considering a range of up to 30 minutes of sunshine without sunscreen can produce 10,000 IUs.   He humorously indicates that the Food and Nutrition Board “is implying that God does not know what she is doing”(6).  Dr. Heaney MD, considered a leading vitamin D researcher says, “there were no day to day vitamin D scientists on the panel, and the working vitamin D community says they’re off base”(3), referring to the IOM committee and their findings.  Both Dr. Heaney and Dr. Cannell state that many studies showing a correlation between higher vitamin D intake and its health benefits beyond just bone health were ignored.  Carole Baggerly, founder of Grassroots Health weighs in adding, the committee excluded decades of epidemiological studies that had backed up the connection between multiple diseases, subsequent deaths and vitamin D use.

What Vitamin D Level Is Considered Deficient?

The IOM characterizes a deficiency as less than 11 nanogram/millilitre.  In Canada, 2 laboratories that measure vitamin D levels claim deficiencies at either less than 25 or less than 30 ng/mL.  Dr. Cannell claims a 25 (OH) D of 30 ng/mL is too low.  He would like to see winter and summer values remain between 50-80 ng/mL.  It is important to understand that this optimal range does not happen overnight.  Dr. Heaney regards the IOM as not having met the standard explaining that vitamin D intake should equate to maintaining blood levels between 40-60ng/mL.

The Individual Approach           

Stipulating a standard dose for an entire population is a cookie cutter approach, an approach that defies the unique biological makeup of the Homo sapien species.  Personal factors such as illness, skin colour, age, sun exposure, sunscreen usage, diet, residence, weight and body fat percentage, should play a role in deciding dosage because quite frankly vitamin D benefits go beyond just bone health.

Things That Make You Go Hmmmmmmmm?

· the chairman of the IOM committee was a vitamin A expert?

· 15 vitamin D experts reviewed the report, their opinions have been suppressed!

References

1. The Institute Of Medicine - Vitamin D Report

2. The Vitamin D Council: http://www.vitamindcouncil.org/

3. Functional Ingredients Magazine: www.functionalingredientsmag.com/article/News-and-Analysis/vitamindintake

4. Special interview with Dr Cannell: mercola.fileburst.com

5. Special interview with Carole Baggerly: mercola.fileburst.com

6. The Health Journal Club: http://www.healthjournalclub.blogspot.com/

7.  www.scientificamerican.com/article.cfm?id=vitaminddeficiency

8. CML Healthcare/Gamma-Dynacare

Yvette Rochelle Pritchard

Yvette Rochelle Nutrition

Holistic Nutritionist, CNP, NNCP

416.822.4600

D-fending in Winter

Finally in the year 2010 there is an ongoing dialogue between the masses in regards to vitamin D. Unfortunately, what is lacking in this conversation is a clear concise message as to the optimal dosage for those living north of the 43^rd parallel. Scientists, researchers, doctors and Health Canada are all over the board when it comes to a standard intake of vitamin D. With doses ranging from 400 to 2,000 IU, it is no wonder that nutritionists (designated ROHPs) are watching their clients jaws drop to the floor with recommendations of anywhere from 5,000 to 10,000 IU daily for adults during the winter months.

     Proclaimed the sunshine vitamin, its role includes vitamin action and also that of a hormone because sunlight on the skin can be converted into D3 by the body. D3 is the most active form and is acknowledged to be the natural form of vitamin D. This fat soluble vitamin has many required and necessary uses and has protective and preventative qualities.  Specifically, vitamin D is crucial in activating immune defences, hence the importance for usage in colder climates.

     The immune system is akin to an army with soldiers and platoon leaders, captains and majors, lieutenants and generals all working together to stop the enemy. When a bacteria or a virus invade, a specific immune system cell (T cell) needs to be activated and triggered from powerless into an active ‘killer’ cell. This triggering needs sufficient vitamin D in order to fight off infection.

     What is fascinating is that sitting on these T cells are antennas if you will, which sends out a Mayday, searching for vitamin D. If these vitamin D receptors are not filled due to low values of vitamin D in the blood then the army does not even begin to mobilize.  

     So what do you do?  Consider that 10 to 15 minutes in the sun around noon in the summer months leads to the production of 10,000 IU of vitamin D. Now consider why the standard set dosage is only 1,000 IU for winter months? Dr. John Cannell, head of the Vitamin D council in the United States, “is concerned that people aren’t getting enough of the vitamin, especially when they are advised to avoid the mid day sun.”  This doctor is personally taking 5,000 IU of vitamin D daily during winter months.

     Fish, liver, egg yolk, shrimp and dried shitake mushrooms, are the only whole foods or naturally rich foods that contain vitamin D, all other vitamin D containing foods such as milk are fortified with vitamin D2, the synthetic form of vitamin D. 

     Ask your doctor to check vitamin D levels (25(OH)D) and arm yourself with the information that levels should be between 40-80- ng/ml for general health, 55 being optimal. Check with a nutritionist for optimum or therapeutic levels for more serious diseases as well as to make sure other vitamins are in balance with vitamin D intake. If suffering from chronic renal failure, check with a doctor for dosage and come up with a plan that is appropriate for the patient. Interference with the absorption of this vitamin can range from heredity issues to intestinal disorders to liver or gallbladder impairment, certain drugs, steroid hormones and even antacids.   

*A recent publication updating vitamin D guidelines requested by the Canadian and U.S governments concluded that North Americans are getting enough vitamin D.  A committee brought together by an “independent, non-profit organization that works outside the government...”, has stated such even when others are reporting vitamin D deficiencies.  It is no secret that big pharmaceutical companies have an incestuous relationship with government agencies, (just look what happened with the Great Swine Flu Caper of 2009).  So, the question is can we really trust a government study?

January’s blog will show that this committee focused solely on bone health disregarding thousands of studies which demonstrated the many health benefits of higher vitamin D values. 

Yvette Rochelle Pritchard

Yvette Rochelle Nutrition

Holistic Nutritionist, CNP, NNCP

416.822.4600

The Superhero Vitamin: C to the Rescue

When trying to make decisions that support a healthy lifestyle, it seems that healthy food advice is everywhere. But, when it comes to supplements, it not uncommon to draw a complete blank. I mean, where do you even begin when it comes to the absolute plethora of supplements and products out there? Well, let me give you a great starting point: Vitamin C. Now, you may be thinking, hold on hold on, you’re cheating me out of some really sophisticated and long-winded names that I can’t even pronounce. But let me tell you, this magic vitamin does WAY more than just protect against the common cold, it helps protect against pretty much anything your body is trying to fight off. Vitamin C is a powerful immune boost, helping the body fight off foreign invaders. It’s also one of the antioxidant ‘key players’, protecting your body against nasty free radical damage that can contribute to every degenerative disease in the proverbial book.

But, my favourite fact about Vitamin C is the role it plays in stress relief. When stresses are high, our bodies burn through large amounts of this amazing nutrient, leaving us vulnerable to illness. See the connection there? We need lots of Vitamin C so we don’t get sick, but it’s when we’re stressed that it’s naturally the lowest.

So, how do you know how much you need? Well, Vitamin C is a water-soluble vitamin, which means that the body uses what it needs, and gets rid of the rest. That’s right folks, you pee it out. When are bodies are under a lot of stress, Vitamin C tolerance can be a lot higher than you think. The daily recommended dose for Vitamin C is between 200-400mg, but cancer patients can take up to 15,000 daily with no damage to the body. So, there is definitely nothing wrong with upping your dose when tension is high and the immune system is low. 2000mg is a good standard dose during a stressful time.

If you want to test your tolerance, increase your intake by a 1000mg a day until your bowel tolerance (when your tummy gets mildly upset), and that’s your physical limit. But bare in mind, it’s constantly changing with your needs. I can regularly ingest 6000-8000mg/day without flinching. So, what’s your limit?

 By: Lisa Batson, CNP

STRONTIUM AND OSTEOPOROSIS

Overview:

When it comes to osteoporosis the public has been fooled over the years to think dairy consumption is the answer to building and keeping healthy bone.   The fact is North American’s have the highest consumption of dairy products along with the highest rate of Osteoporosis. We also have the highest consumption of meat.  In countries where dairy and meat are rarely consumed, they have the lowest rates of Osteoporosis.  How can this be?  Well for one thing, dairy is not the most bioavailable form of calcium.  Our bodies can obtain calcium far easier from a plant-based diet.  Also, meat is acidic, so when we consume large amounts of meat, calcium is often leached from our bones in an attempt to alkalinize it.   

Age is also another factor that affects the balance of tearing down and the rebuilding of bone.  Normally old bones are torn down and reabsorbed by cells called osteoclasts while osteoblasts build new bone tissue to replace it.  When we age, this balance is disrupted, especially for women during menopause due to the reduction of estrogen which can slow down the tearing and building process.  What does this mean?  The bone quality is lacking causing brittle bones. 

To help with underlying causes of low bone mass and quality, there needs to be a component that not only slows bone resorption, but has the ability to create new bone as well.  That’s where Strontium comes to the rescue.  This wonderful trace mineral is a vital component of the skeletal system and where 99% of this mineral is found.  New research confirms that Strontium not only slows down the breakdown of existing bone, but it boosts the body’s ability to build new bone as it causes an increase in the area covered by bone building osteoblasts, and decreases the number of bone dissolving osteoclasts in bone tissue, and the amount of surface they occupy. 

A study was conducted where 1649 postmenopausal osteoporosis women were divided in two groups.  One group took a placebo with calcium and vitamin D3, and the other group took 680 milligrams of elemental strontium for 3 years along with calcium and D3.  The results were amazing!  The placebo group unfortunately lost 1.3% of their lower spinal bone, but the group receiving Strontium and D3 & Calcium increased their bone mass by 14.4%!  To put this in perspective, Fosamax one of the most powerful osteoporosis drugs, increased the body mass index no more than 5.5% even combined with other therapies.

Supplementation:

Strontium is not effective without Calcium but they cannot be taken at the same time because Strontium and Calcium use the same pathways for absorption in the intestinal tract.  So taking these two minerals at the same time would reduce absorption.  Strontium can however be taken with vitamin D3. 

The recommended dosage for Strontium per day is 600-700 milligrams.  Strontium should be taken either

1-hour before breakfast or 3 hours after your last meal

The recommended dosage for Calcium per day (including diet) is 1000 milligrams for young adults, and 1200 milligrams for people over the age of 50.  Some evidence even suggests 1300-1600 milligrams of Calcium to lower the fracture risk in the elderly.

Until recently, the drug companies only help for osteoporotic women and others with bone health concerns, were drugs that slow down the resorption of bone, but they did not create new bone tissue, and these drugs had their share of side effects.  Strontium on the other hand, is part of our genetic makeup, and research has shown it has powerful bone structure and function properties with no side effects.  So when it comes to bone health, Strontium is definitely an important mineral to consider.

Susan J Morton

Second Chance Nutrition

secondchancenutrition@hotmail.com

905 995-4791