Awesome Avocado

There are so many reasons - and so many ways - to love avocado. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.
There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don't use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

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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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Natural Ways to Prevent and Treat Colds and Flu

When it comes to cold and flu season, prevention really is the first line of defense. To keep your body's defense system--the immune system--in peak condition, follow my immunity-boosting tips to help your body fight off the bugs looking for a host. And, for times when you are feeling ill, the second set of tips can help ease your symptoms and support a quick recovery.

Cold & Flu Prevention Tips
Your immune system is at work 24/7! The best approach to supporting immune function is a healthy lifestyle that includes stress management, exercise, whole foods, nutritional supplementation, and the use of plant-based medicines. On a daily basis, you can take the following steps to help your immune system keep you healthy:

1. Wash your hands regularly to help prevent transfer of bacteria.
2. Stay clear of people sneezing or coughing. Avoid shaking hands or other close contact with anyone whom you know to be sick.
3. Make sure your home and work space are well-ventilated. Even on a cold day, open a window for a few minutes to clear out stale air.
4. Follow a consistent sleep/wake schedule so the immune system can repair and recover.
5. Drink plenty of water and eat a balanced diet that includes a variety of fruits and veggies, which contain antioxidants that help the body neutralize cellular damage.

Healing Tips

1. Rest. Sometimes the body's only way of getting your attention is to force you to slow down by getting sick. Don't push through fatigue. Honor your body and sleep/rest as needed to promote healing. Reduce activity at home and at work as much as possible.
2. Increase fluid intake to include water, diluted vegetable juices, soups, and herbal and green teas.
3. Eat light meals and eat more soup. Whether you choose a vegetarian broth or a heartier bone-broth, soups for healing should be loaded with a variety of herbs and veggies.
4. Manage stress. Even just 10 minutes of meditation a day has positive effects on the immune system and promotes a positive mindset.
5. Laugh--it truly is good medicine. Patch Adams was onto something when he brought humor to his patients' bedsides. Read a funny book. Watch stand-up comedy. Share jokes with a friend or your kids. Laughter lowers the stress hormones and elevates your mood--both are good for healing.

Vitamin, Mineral, and Botanical Support for the Immune System
There's no panacea, but a growing body of research has shown that certain vitamins, minerals, and plant-based supplements can help prevent/curtail the symptoms of colds and flu. Some that you may want to include are listed below. Talk to Dr. Bossio as these suggestions must be tailored to your specific needs and health status.

• Multivitamin and mineral formula
• Vitamin C
• Bioflavonoids, 1000 mg/day
• Vitamin A
• Vitamin D 
• Zinc, 30 mg/day
• Echinacea, elderberry, and astragalus (tea, capsule, or liquid extract) help prevent common cold and viral infections. Physician-scientists continue to study the immune-enhancing effects of these and other botanical remedies.

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References

Zinc

Next to iron, zinc is the most common mineral in the body and is found in every cell. It has an important role in the workings of the muscular system, reproductive systems in both men and women, and proper insulin and thyroid function. Zinc is a catalyst for the vitality of the skin and wound healing. However, zinc is probably best known for supporting the healthy functioning of the immune system.

Several studies have shown that zinc lozenges or syrup reduced the length of a cold, especially when taken within 24 hours of the first signs and symptoms. Studies also show that taking zinc regularly might reduce the number of colds each year, the number of missed school days, and the amount of antibiotics required in otherwise healthy children. New studies are also looking at how the body uses zinc and whether or not taking zinc can improve the treatment of celiac disease, diabetes, and inflammatory bowel disease.

There are several forms of zinc, but not all are easily absorbed or appropriate for every person. The two best forms are zinc gluconate, and zinc citrate. According to the National Academy of Health Sciences, the need for a zinc supplement varies based on age, gender, pregnancy status, and other health factors. Zinc can interfere with the actions of some medications and can even affect the utilization of other minerals, such as copper. It's best to first consult with Dr. Bossio before taking zinc.

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References

The Butterfly Inside You: The Tiny, Mightly, Thyroid Gland

A busy butterfly lives just below your Adam's apple that is responsible for the regulation of your inner state of balance, or homeostasis. Like a butterfly, the thyroid quietly goes about its business without getting much attention until your doctor checks it with her hands during a routine exam. Unless something unusual is found at that time (e.g., swelling) or symptoms manifest that indicate a problem, there won't be much further ado about your thyroid.

Let's take a moment to find out what the thyroid does, how to know if there's a problem, and how to keep your thyroid healthy.  The thyroid is part of the endocrine system, which includes the pituitary gland, hypothalamus, thymus, pineal gland, testes, ovaries, adrenal glands, parathyroid, and pancreas. It makes hormones (e.g., T3, T4) that travel through your bloodstream and regulate your metabolism, brain and heart function, and reproductive and menstrual cycles.

When the thyroid is not functioning properly, a chain reaction of hormonal events takes place that involves many other glands/hormones of the endocrine system and the bodily systems they regulate. The end result is one of two primary types of health conditions: hyperthyroidism or hypothyroidism

Hyperthyroidism results when the thyroid is overactive. Think of hyperthyroidism like a butterfly that can't stop fluttering its wings. Everything is on overdrive, including metabolism, frequency of bowels, emotions (anxiousness), increased sweating, and--for lady butterflies only--very light menstruation or cessation of the menstrual cycle. This butterfly often feels hot and can't maintain a healthy weight. There are also bouts of exhaustion from trying to maintain this intense state of arousal.

Hypothyroidism results when the thyroid is underactive. This butterfly just can't get its wings to go. It's gained weight, feels sluggish, and has brittle hair and nails. It feels cold and tired, is kind of depressed, and suffers from constipation. The lady butterflies usually have irregular, heavy menstruation.

5 Ways to Keep Your Thyroid Healthy

1. Eat from the sea. The sea provides many natural sources of iodine, a building block of the thyroid hormone. Salt has a high concentration of iodine, but it can raise blood pressure. Instead, opt for saltwater fish, or try seaweed in a salad. Cod and halibut are high in selenium, which protects the thyroid gland during periods of stress and helps regulate hormone synthesis. Fish oil provides essential fatty acids that reduce inflammation, which plays a role in causing autoimmune diseases.
2. Eat from the earth. Eat foods high in B vitamins, which are precursors to thyroid hormones and influence cell energy. Balance your diet with poultry, nuts and seeds, legumes, and whole grains. Red meat provides iron, zinc, magnesium, and other minerals essential for thyroid hormone function, and the health of other bodily systems affected by thyroid disorders (skin, hair, metabolism).
3. Relax. A daily relaxation practice, such as just 10 minutes a day of silence and deep breathing, can make a difference in the state of mind and body.
4. Move it! Exercise at least 30 minutes a day. Yoga is particularly good for thyroid health, including poses such as butterfly, fish pose, shoulder stand, and child's pose.
5. Get supplemental insurance. Our diets aren't perfect, so supplementing with a vitamin/mineral or botanical (herb) regimen can provide extra insurance against exposure to stress, toxins, and perhaps your own family history. Be sure to consult with Dr. Bossio about the best nutraceutical products for you.

Resources

• American Association of Naturopathic Physicians. "Natural Therapies for Hypothyroidism.." October 11, 2013.
• American Thyroid Association. "ATA Patient Education Web Brochures."  Accessed May 2015.
• Hormone Health Network. "Your Thyroid: What You Need to Know.." Accessed May 2015.
• Women to Women."Alternative Hypothyroidism Treatment.." Accessed May 2015.

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Nutraceuticals for Healthy Hair, Skin, and Nails

The condition of your skin, nails, and hair are a reflection of your overall state of health. A variety of factors can affect their condition, including genetics, exposure to tobacco smoke, sun damage, medication and drug use, and nutritional deficiencies. Eating a well-balanced diet is the best way to keep the integumentary system--that's your hair, nails, and skin--healthy. Additionally, vitamin supplementation can support the biological processes that maintain the health of the integumentary system. Supplementation can be especially important for helping to tame the symptoms of hypothyroidism, which is known to adversely affect the condition of hair, skin, and nails.

Vitamin formulas for healthy hair, skin, and nails contain many of the same nutrients that your entire body needs for growth and maintenance of cells. Hair, skin, and nails also respond well to vitamins that support keratin production. Keratin is a protein that is an essential building block for the integumentary system. Talk to Dr. Bossio about the following key supplements that can give strength and shine to your hair, skin, and nails.

Biotin & the mighty B vitamins. The B-complex (B12, B3, and B6) is vital for hair and skin growth. Biotin, also a B vitamin, is sometimes used to help reduce or prevent hair loss. Some people do not get enough biotin in their diet, resulting in a deficiency. In such cases, research has shown taking biotin supplements may help alleviate hair thinning. Biotin-rich foods include peanut butter, eggs, avocados, legumes, and bananas.

Vitamin D is important for hair follicle cycling, especially for individuals who live in northern parts of the United States where sunlight is limited. Salmon, mushrooms, beef liver, and grains are great sources of vitamin D.

Zinc is a key mineral for hair growth, wound healing, healthy skin, and immune function. Zinc is found in foods such as red meat, oysters, lamb, turkey, pumpkin seeds, and chocolate.

Horsetail, a herb, acts as an antibacterial and has a remineralizing effect. It is rich in flavonoids, potassium, and silicon, which are vital to the functioning of rapidly growing tissues such as skin and nails. It also has a key role in the synthesis of collagen.

Vitamins C & E both have many important functions, including protecting cells from damage and boosting immunity. Good sources are seeds, dark green veggies, safflower oil, and citrus fruits.

Essential fatty acids. Omega-3 and omega-6 fats have been shown to reduce inflammation and support skin and scalp health. You can obtain essential fatty acids from eating cold-water fish such as mackerel, salmon, sardines, anchovies, tuna, pollock, or shrimp. However, these fish can contain high levels of heavy metals--that's not a good thing. Limit your intake of these fish to just two or three times a month. If you are averse to eating fish, or are vegan, a flaxseed oil supplement is a good alternative.

Resources

• National Institutes of Health. "Vitamin and Minerals Supplement Fact Sheets." Accessed May 2015.
• Szyszkowska, B., et al. "The Influence of Selected Ingredients of Dietary Supplements on Skin Condition." Postepy Dermatologii i Alergologii 31, no. 3 (June 2014): 174-181. .

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