Oat, My Goodness!

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.

If you are gluten sensitive be sure to look for gluten free oats.

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Reference

Cayenne (Capsicum annuum)

A popular ingredient for giving a kick to salsa and other dishes, Cayenne has numerous health benefits including reducing blood cholesterol and triglyceride levels, reducing pain and inflammation, providing relief for heartburn, moderating blood sugar level, and helping to break down carbohydrates during digestion. All of that is due to a potent chemical, capsaicin, found in the thin skin surrounding the seeds.

Cayenne (capsaicin) supplements have been studied for their ability to curb appetite, increase resting metabolic rate (turn-up your metabolism), and stimulate the breakdown of fats for energy. Short-term studies (12 weeks or less) with athletes, individuals who are of average weight, and those who are obese have shown cayenne does raise metabolism by about an extra 50 calories burned per day. In one to two years, if you did nothing else special with your diet and exercise routine, you'd lose a little weight.

Other studies have looked at different amounts of capsaicin taken and how it is prescribed (ex., taken before, during or after a meal) plus a person's general health status. Capsaicin has an affect on how full a person feels (satiety) before, during, and after a meal as well as food choices people make. (The latter, scientists think, has to do with how cayenne supplements are digested). The amount of capsaicin taken, to a certain point, also affects the amount of change in metabolism and the effect on appetite. A holistic health practitioner can best determine the amount of capsaicin that will help you with your weight loss or other health goals.

A capsaicin supplement is a great way to support your metabolism when you are trying to lose weight but it's not a "miracle diet pill." You still need to follow an overall healthy diet and consistently participate in an exercise program.

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References

Amla: Indian Gooseberry (Emblica officinalis)

Indian Gooseberry is an unusual, translucent fruit found in shades of yellow, green, red, or black. Berries may be perfectly round or oval and elongated and contain abundant, tiny edible seeds. The flavor ranges from tart and sweet to moderately sour.
Gooseberry is abundant in vitamin-C, and contains B-vitamins, calcium, phosphorus, iron, and beta carotene. A powerful antioxidant, Amla helps prevent and repair damage caused to cells by free radicals. Two other compounds in Amla, flavones and anthocyanins are noted for their beneficial health effects against cancer, aging, inflammation, and neurological diseases.

In Ayurvedic Medicine, both dried and fresh Gooseberry fruits are used alone or in combination with other plants to support health and treat a variety of medical conditions. Some of the many health benefits or effects include:

• Fortifies the liver and helps flush toxins from the body
• Balances stomach acid
• Helps regulate blood sugar
• Reduces inflammation
• Healing ulcers
• Supports heart health
• Manages fever, coughs, bronchitis or asthma

Gooseberry is of interest to researchers and health practitioners for its role in managing diabetes, prevention and treatment of certain cancers and heart disease, and its protective effect on brain health. In fact, several researchers revealed that various extracts and herbal formulations of Amla have potential therapeutic benefits and the results are similar to standard drugs. It's important to consult with Dr. Bossio to determine the right amount of an Amla supplement.
Look for Indian Gooseberry in international grocery stores and enjoy the fruit as part of a healthy diet.

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References

Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping...

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren't getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you're hungry and when you're full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night's Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don't use your time between the sheets to deal with daily hassles--take that outside of the bedroom (or record in a journal). If you don't feel sleepy, leave the room and do something relaxing until you feel drowsy, (see my Natural Therapies for Sound Sleep in this newsletter). Then, go back to bed.
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This entrains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 60-72°). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. If you need a bedtime snack, combine a carbohydrate and protein, such as almond butter on toast, Greek yogurt with granola, or hummus and veggies. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.

Are You Sleep Deprived?

You don't have to pull "all-nighters" to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following signs of sleep deprivation, talk to Dr. Bossio about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness

Image Attribution: Phase4Photography/bigstockphoto.com

References

Sweet Potato

Sweet Potato is a powerhouse of nutrition. This vibrant orange tuber is rich in vitamins, antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The antioxidant Beta-carotene, which gives Sweet Potato its orange flesh, is necessary for your body to produce Vitamin A. We need vitamin A for eye health, for a strong immune system, and for healthy skin. One medium Sweet Potato provides 100% of your daily needs for Vitamin A, as well as a healthy dose of vitamin C, several of the B vitamins, potassium, calcium, iron, magnesium, zinc, and vitamin E.

Some research has shown that, as antioxidants from Sweet Potato (called cyanidins and peonidins) and other phytonutrients pass through the digestive tract, they act in ways that may lower the health risk posed by heavy metals. Scientists are also studying the anti-inflammatory nutrients (anthocyanin) contained in purple Sweet Potatoes, which may provide protection against certain types of cancer. Sweet Potatoes also have a fascinating ability to potentially improve blood sugar regulation. Researchers are interested in determining what effect this may have on Type-2 Diabetes. High in fiber, including Sweet Potato in your diet can promote regularity of the bowels and healthy digestive function.

You can enjoy Sweet Potato as a main course, side dish, in soups, or in desserts. When shopping for these versatile veggies, remember that Yams are not the same as Sweet Potatoes. The two are not in the same "food family" and each has a different nutrient profile. Yams are usually imported from Africa or Asia, whereas the Sweet Potato is grown abundantly in the U.S. Finally, Sweet Potato color, both flesh and skin, can range from white to yellow-orange to brown or purple. There also are "firm" or "soft" varieties, which can make a difference in your cooking

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.References

Holy Basil (Ocimum sanctum or Tulsi)

Holy basil (or Tulsi), with its astringent taste and powerful aroma, is not the sweet basil you use to season marinara sauce. And it is very different from the basil used in Thai cuisine. Cultivated in the Southeast Asian tropics, holy basil has long been considered sacred in India where it is still used in worship services. For centuries, holy basil has been used in Ayurvedic therapies to treat a wide range of ailments including respiratory conditions, skin conditions, inflammation, microbial conditions, infertility, and psychological distress.

Modern scientific research is now demonstrating its beneficial effects. Evidence suggests that Tulsi offers protective benefits against physical, environmental/chemical, metabolic, and psychological stress.

Researchers are interested in the active ingredients that can be derived from the flowers, stems, leaves, seeds, and roots and used for medicinal purposes. The active ingredients in Tulsi have been found to have "adaptogenic effects," which means Tulsi helps the body better manage the physiological response to stress. Studies also show it helps reduce inflammation and keep blood glucose levels in balance. There also is evidence to support using holy basil as an antimicrobial agent in hand sanitizer and mouthwash.

There are several methods of application for holy basil: Dried powder, a capsule containing the concentrated herb extract, tea, or tincture. Dr. Bossio may advise using a specific amount and a specific type of application based on individual health concerns or for preventive care. Because it is known to interact with other medications, consult with Dr. Bossio before taking a Tulsi supplement. Unless under a physician's care, do not give holy basil to an infant.

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References

Ginseng

A root that resembles a little human body complete with two arms and legs, ginseng is one of the most popular herbs in the United States. Ginseng root has been prized in traditional Chinese medicine for thousands of years, and often is combined with other herbs to bring long life, strength and wisdom to anyone who takes it. But not all ginseng is created equal. Asian, Chinese and Korean ginseng are the same plants, however American ginseng is a relative of the Asian varieties. All of these varieties contain ginsenosides, which researchers think may be the root's most active ingredients. Traditionally, ginseng has been used to support overall health and boost the immune system. Ginseng is also thought to strengthen the body against viruses, and aid in recovery from illness. Although more study is needed, ginseng holds promise in reducing the risk of some types of cancers, slowing down or stopping the growth of tumors, improving symptoms of heart disease, lowering "bad" LDL cholesterol levels, while raising "good" HDL cholesterol levels, lowering high blood pressure and blood sugar levels, increasing alertness, and improving mental and physical performance. It is also widely accepted as helpful in boosting sexual performance. Some studies suggest that it may increase sperm production and motility, as well as decrease erection problems and symptoms of menopause. For adrenal health, ginseng is often utilized as an adaptogen, which is thought to help the body deal with physical or mental stress. Ginseng carries with it a possibility of interaction and intolerance, and may cause nervousness or sleeplessness, especially when combined with caffeine. To avoid complications, consult Dr. Bossio before adding ginseng to your health regimen.

Resources

Asian Ginseng. National Center for Complementary and Alternative Medicine.

Asian Ginseng. University of Maryland Medical Center.

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Eleuthero (Eleutherococcus senticosus)

Sometimes referred to as Siberian ginseng, eleuthero is not a true ginseng at all. Like Asian and American ginseng varieties, eleuthero is thought to stimulate the immune system and help to lower blood sugar levels. It has traditionally been used to prevent colds and flu, support cognition and alertness, and to increase energy, longevity, and vitality. Eleuthero is an "adaptogen," which is thought to help the body cope with either mental or physical stress. Unlike true ginsengs however, eleuthero has different active ingredients, including eleutherosides and polysaccharides. Eleuthero root is woody, brownish, wrinkled and twisted, and is available as liquid / solid extracts, powders, capsules, tablets, and as dried or cut root for tea. It is often combined with other herbs and supplements to treat fatigue and cultivate alertness. Similar to other herbs like rhodiola, licorice, ginkgo, ashwagandha and Holy Basil, eleuthero may help manage cortisol distribution in the body and benefit adrenal health. Although this herb is generally considered safe, it could trigger side effects and interact with other herbs, supplements or medications. Be sure to talk to Dr. Bossio before taking eleuthero.

Resources

Siberian ginseng. University of Maryland Medical Center.

Eleutherococcus senticosus. NYU Langone Medical Center.

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Stop Metabolic Syndrome Before it Starts

Metabolic syndrome is killing America. This group of risk factors - which includes a large waistline or "apple shape," a high triglyceride level, a low HDL "good" cholesterol level, high blood pressure and high fasting blood sugar - can raise your risk of stroke, double your risk of heart disease and multiply your risk of diabetes by five.

You must exhibit at least three of these risk factors to be diagnosed with metabolic syndrome. Although the risk of developing metabolic syndrome is closely linked to obesity, a lack of physical activity at any body size, as well as insulin resistance, genetics and aging may also increase your risk for metabolic syndrome. As a general rule, everyone should pay attention to metabolic health. Luckily, committing to a healthy lifestyle can help you prevent metabolic syndrome and its related disease states.

Here are 5 areas to be mindful of:

1. Maintain a balanced diet of whole foods. Limit unhealthy foods. Instead, reach for fruits, vegetables, fish and whole grains. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are centered on real, whole foods and provide excellent guidelines for eating for your health, metabolic and otherwise.

2. Get up and move! Moderate exercise - such as taking a brisk walk - for 30 minutes each day will drastically improve your body's defenses against developing metabolic syndrome and a host of other ailments.

3. Reduce your sugar intake. Honey was the primary sweetener until the Middle Ages when sugar was introduced. Still, due to primitive production techniques, both sweeteners were primarily reserved for the well-to-do. In fact, up until the last few hundred years, the majority of people, especially the poor, had no sweeteners at all in their normal diet, so obesity was seen primarily among the wealthy. Observational data and international research suggest a strong link between sugar-laden diets and metabolic syndrome, obesity, hypertension and diabetes. One of the easiest ways to reduce your sugar intake is to ditch soft-drinks and other sugary drinks, including processed juices. You can also cut out candy and cut back on how often you enjoy a sugary dessert. Missing the sweet in your life? Enjoy a piece of fruit, or opt for a small amount of raw honey as a sweetener. Another suggestion? Substitute stevia for sugar as your daily sweetener.

4. Keep stress to a minimum. Research now shows that chronic high stress levels can significantly increase the risk of developing diabetes, heart disease and obesity. In fact, it is reported that three-quarters of American health care spending goes toward treating such chronic conditions. To help cut back on your stress, consider setting limits for yourself, learn to say "no" without feeling guilty, meditate, give yoga a try or set aside time everyday to read a good book. Whatever it is that calms your nerves and allows you to recharge, do that!

5. Maintain a healthy weight for your body. If you are overweight or obese, implementing and sticking with the lifestyle changes listed above will naturally help you shed pounds. Losing weight can help reduce insulin resistance, blood pressure and your risk of diabetes. Find a body composition scale in your area to get a better idea of what your body's ideal weight is.

No matter your size, shape or current state of health, it is a good idea to consult Dr. Bossio to determine if you are at risk for, or living with, metabolic syndrome. For more information, visit the resources below.

Resources

What is Metabolic Syndrome? National Heart, Lung and Blood Institute.

Blood Sugar Basics. BloodSugarBasics.com

Metabolic syndrome. Mayo Clinic.

Stressful Life Events and the Metabolic Syndrome: The Prevalence, Prediction and Prevention of Diabetes (PPP)-Botnia Study. American Diabetes Association.

Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition.

Huffington, Arianna. 2014. New York, NY: Harmony Books. Thrive.

Mediterranean Diet. Wikipedia.

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Supplements for Healthy Blood Sugar

The blood sugar balance is a delicate endeavor. Both high and low blood sugar levels can result in potentially fatal reactions in the body. If you are having trouble maintaining a healthy blood sugar level, there are a number of supplements available that can help stabilize and even lower blood sugar. Chromium (from chromium picolinate), Alpha Lipoic Acid, Vanadium and Bitter Melon (Momordica charantia), are just a few.

Chromium is an essential mineral that may enhance the body's sensitivity to insulin, the hormone which helps move glucose from the blood into the body's cells for use as energy. Some studies suggest that chromium supplements may reduce blood glucose levels and the amount of insulin needed in individuals with type 2 diabetes. Chromium may also help with weight loss and muscle building. It is commercially available in several forms and included in many multivitamins.

Alpha-lipoic acid - sometimes referred to simply as lipoic acid - is an antioxidant that is made by the body and found in cells, where it helps turn glucose into energy. Its ability to kill free radicals may help people with symptoms of diabetic peripheral neuropathy and autonomic neuropathy. Alpha-lipoic acid passes easily into the brain and may offer protection for the brain and nerve tissue.

Vanadium is an essential trace mineral found in soil and in many foods. Research suggests that vanadium may lower blood glucose, reducing the need for insulin in people with diabetes. Vanadyl sulfate is a form of Vanadium often used for such purposes.

Bitter Melon (Momordica charantia), is a member of the same family as squash, watermelon, cantaloupes and cucumber. This plant contains polypeptide-P, a substance which has been shown to lower blood glucose in people with diabetes. In addition, it contains a compound called charantin which increases glucose uptake and glycogen synthesis in the cells of the liver, muscle and adipose tissue. It is believed that these two compounds along with all the other phyto-nutrients (carotenes, lutein, zea-xanthin, vitamin C, folate, vitamin A, fiber and minerals) contained in Bitter Melon, make it an exellent addition to the diet for anyone at risk of or diagnosed with metabolic syndrome, insulin resistance or diabetes.  

Stabilizing and lowering blood sugar is tricky business. The process is highly individualized and supplements may negatively react with other supplements and medications, making this a very important thing for you to discuss with Dr. Bossio before beginning or changing a therapy that can affect your blood sugar levels.

Resources

Alpha Lipoic-Acid. University of Maryland Medical Center.

Chromium. University of Maryland Medical Center.

Diabetes. University of Maryland Medical Center.

Bitter Melon. Memorial Sloan Kettering Cancer Center.

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Gymnema (Gymnema sylvestre)

Used in many fields of medicine, Gymnema is native to parts of India as well as tropical Africa and Australia. Natural healing modalities often employ the plant as a tea, for its potent anti-diabetic properties. Now, initial modern research suggests that Gymnema may also be useful in preventing and treating obesity.

The plant's active compound - a group of "gymnemic acids" - work to help curb diabetes by blocking sugar from accumulating in the body. Similarly, they help fight obesity by delaying glucose absorption, and blocking the binding of carbohydrates in the intestine. Essentially, this means that gymnemic acids may be helpful in warding off so-called "empty calories."  Additionally, gymnemic acids prevent the activation of sugar molecules by the tongue, curbing sugar cravings. Finally, they prevent the absorption of sugar molecules by the intestine, which can help to lower blood sugar levels.

Research has shown that Gymnema leaf extract can impact diabetes by stimulating the pancreas to increase the release of insulin. More study is needed, but current hypotheses suggest that Gymnema may prove useful in both adult onset and juvenile diabetes mellitus. Gymnema leaves have also been noted for lowering serum cholesterol and triglycerides. When considering Gymnema treatments for any ailment, it is important to consult Dr. Bossio.

Resources

Photo credit. "Gymnema sylvestre" by Vinayaraj - Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons.

Gymnema sylvestre: A Memoir. National Center for Biotechnology Information. J Clin Biochem Nutr. Sep 2007; 41(2): 77-81. Published online Aug 29, 2007. doi: 10.3164/jcbn.2007010.

Image Attribution: Vinayaraj/wikimedia.com

Walking for Health

Walking is one of the things that distinguishes man from all other animals, and some 2,400 years ago, Hippocrates even referred to walking as man's best medicine. Modern research has shown that walking, which is considered moderate exercise, is highly beneficial for overall health and carries less risk of injury than intense aerobic exercises such as running. In fact, research shows that walking may reduce the risk of cardiovascular events by some 31% in both men and women. Such protection has been shown at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. Of course, walking longer distances, walking at a faster pace, or both will enhance cardiac protection. Studies have also shown that walking can lower the risk of cardiac diseases, heart attack, stroke and even death, in both men and women. Better still, for people already suffering from heart disease, research has shown that walking for 30 minutes, three times a week, can help reduce the risk of death from heart disease by 26%. And walking is multi-purpose! It helps improve cholesterol, blood pressure, vascular stiffness and inflammation, and mental stress, in addition to helping protect against dementia, depression, diabetes, obesity, colon cancer and even erectile dysfunction.
 
Walking is one exercise that is easier to integrate into your daily lifestyle than you may think. Depending on your living situation, you can walk to work and to the store, or any other nearby destination.  For many of us, however, driving is an unavoidable part of everyday life.  If you must drive, park farther away than you normally would and walk to your destination. You can also break up your day and benefit your health with a short walk at lunchtime.
 
When you first start walking for health, you may want to keep track of your distance. Pedometers are an easy step-tracking product that range in price based on the bells and whistles they include. In general, begin with routes that are well within your distance range and begin at a modest pace for you. As your fitness level increases, you'll be able to extend your distances and increase your speed, and even add in challenges such as hilled terrain and timed interval training. To stay motivated, walk with a friend, listen to music, podcasts or even books on tape - anything to help you feel like you're using your time wisely, and not sacrificing one activity for another. As a rough guide, the current standards suggest able-bodied adults complete moderate exercise for at least 30 minutes, five days per week, compared to intense exercise for 20 minutes, three days per week. As with any new exercise plan, you should consult Dr. Bossio before beginning.

Resources

Walking: Your steps to health. Harvard Health Publications. Harvard Medical School.

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