By Bonnie Jenkins, Advanced Natural Wellness
Tis’ the season for overindulging at big holiday meals, and on high-calorie treats and alcoholic drinks. It’s also the season for post-meal bloat, indigestion and the occasional bout with food poisoning. Continue reading
By Bonnie Jenkins, Advanced Natural Wellness
I’m a firm believer in spring cleaning. But I don’t limit my enthusiasm to cleaning my house. I also think it’s important to periodically clean the body, too. And spring is a great time to lighten your toxic load. Continue reading
When I was growing up, my mother always stressed the importance of drinking water. If she’d had a mantra, it would have been “eight glasses a day.” Did I listen? Of course not.
In fact, water wasn’t high on my list of priorities until just a few years ago when my doctor told me that I was showing signs of dehydration. This time I listened – and started drinking water. Actually, I drank so much water that my husband actually thought about buying stock in Sparkletts. I guess I was making up for lost time.
Then last year, I came across a study saying that the old 8 x 8 (eight eight-ounce glasses a day) maxim was a washout. According to Dr. Heinz Valtin, the Dartmouth researcher who conducted the study review, that advice was just a national myth with no basis in fact. He went on to say that – well gee, you really don’t need water at all – juice, coffee or soda work just as well!
Now I had heard it all.
When I told my mom about the study, she said it was ludicrous. That everybody knows you need at least 64 ounces of water a day. I figured that the truth was somewhere between Dr. Valtin and my mother – and I was pretty sure that the odds were in favor of mom. But just to be sure, I checked with Elson Haas, M.D.
One of Dr. Haas’ favorite sayings is “dilution is the solution to inner pollution.” But even he admits that scientific study on the subject is lacking. That said, he also points out just how important water is to good health.
According to Dr. Haas, or bodies are at least 60 percent water. It’s the primary component of all the bodily fluids — blood, lymph, urine, tears and sweat. But there’s more:
•Water is involved in almost every bodily function, including digestion, the absorption of nutrients and the elimination of wastes, to name just a few.
•Water carries the electrolytes; mineral salts that help convey electrical currents in the body. The major minerals that make up these salts are sodium, potassium, calcium, magnesium and chloride.
•Water lubricates our joints and connective tissue, helps regulate our body temperature, and protects and cushions our vital organs.
Without water, none of these critical functions could occur. I should also mention that water is the best way to avoid problems like constipation and dry skin.
Since there aren’t any studies that give us a quantitative answer to the amount of water we really need, how do we know when we’re getting enough? Dr. Haas says that the amount is based on a number of factors: our size, our activity level and the climate or temperature.
We lose water daily through our skin, urine, bowels and lungs (as water vapor in the air). About half of our water losses can be replaced with the water content in our food. The remaining half requires specific fluid intake, primarily from drinking good water. Contrary to what Dr. Valtin says, caffeinated drinks (coffee, tea, colas) and alcoholic beverages don’t count because they act like diuretics in the body, increasing the amount of fluid lost.
According to Dr. Haas, the average human requirement is about three quarts of water a day, including food and beverages. An inactive person in a cool climate may need less, while an athlete training in the desert will need much more. People who eat a lot of fruits and vegetables, which are high in water content, will require less drinking water than people who eat a diet high in meats and fats, which are more concentrated and require additional water to help utilize them. In addition to a healthy diet containing fresh fruits and vegetables, Dr Haas recommends drinking at least one-and-a-half to two quarts of water a day. That’s 60 to 80 ounces – or at least eight eight-ounce glasses a day.
I hate to say it but Mom, you were right all along.
Now that that’s settled, should you go to the tap and get a nice tall glass of municipal water? Probably not. Despite the Safe Drinking Water Act, which has been in place since 1974, the water that comes from municipal systems and wells can contain a number of contaminants, including pathogens like cryptosporidium, bacteria that can cause severe gastrointestinal disease. That seemingly benign glass of water you just drew from the tap may also contain lead, cadmium, mercury or arsenic. It can also be a source of hidden chemicals, including pesticides and substances used to manufacture plastics and personal care products. A recent survey by the U.S. Geological Survey even found measurable amounts of prescription drugs in our water.
Then there are the chemicals cities add to the public’s water deliberately – chlorine and fluoride. In 1974, studies began surfacing which showed that, when chlorine reacts with naturally occurring organic matter, a group of toxic byproducts called trihalomethanes (THMs) are created. THMs have been associated with rectal and bladder cancers, as well as birth defects. Fluoride is a byproduct of aluminum, and dentists have sworn for years that it’s the best thing since sliced bread to prevent tooth decay. But some scientists, environmentalists and consumer groups point out that fluoride is a carcinogen and its addition to municipal water is irrational and dangerous.
Since virtually all municipal and well water harbors some contaminants, the healthiest way to hydrate is by drinking bottled water. But some bottled water is nothing more than spruced-up municipal water. Instead of reaching for a bottle brought to you by Coke or Pepsi, look for water that has been steam-distilled. Distilling water in this way removes bacteria, viruses, chemicals and pollutants. Better yet, once you drink it, the pure distilled water captures inorganic minerals rejected by the cells and tissues and helps remove them from the body.
So find a good source of bottled water and drink up. And forget the naysayers. Like most flash-in-the-pan claims, this one will dry up and blow away too.
I love to be the bearer of good news. So when I read a study about tomatoes and heart health, I just had to share it with you. Unfortunately, the mainstream media beat me to it. And wouldn’t you know it – they got it all wrong.
According to the nightly news, if you want to boost heart health – eat pizza! Yep, pizza. You know, the pie made from a refined-flour crust and topped with artery-clogging cheese. Hmmm – they didn’t mention pepperoni. I wonder if it’s optional.
Well, don’t get too excited. Pizza still isn’t a health food. What the study actually said was that tomatoes and tomato-based foods (like salsa, spaghetti sauce and yes, pizza sauce) could lower the risk of heart disease. So now we know how they jumped to the pizza conclusion. But, it’s too bad they didn’t report the actual study, because in my book, it’s pretty impressive on its own.
The Harvard study reviewed the diets of 40,000 women from an ongoing women’s health study started 11 years ago. The researchers found women who consumed seven or more servings of tomato-based foods a week had an almost 30 percent reduction in risk for cardiovascular disease compared with women who consumed less than one and one-half servings a week.
If you’re anything like me, you might think it’s because tomatoes are a rich source of the antioxidant lycopene. Nope. The results of the report showed lycopene itself doesn’t significantly reduce the risk for heart disease. So it’s something else hidden away in tomatoes. While science may never know the exact compound responsible for the findings, it’s enough to know that there’s one more delicious way to guard against cardiovascular disease.
References:
Bove F, et al. “Drinking water contaminants and adverse pregnancy outcomes: a review.” Environmental Health Perspectives. 2002; 110 Suppl 1:61-74.
George MH, et al. “Carcinogenicity of bromodichloromethane administered in drinking water to Male F344/N Rats and B6C3F1 mice.” International Journal of Toxicology. 2002; 21:219-230.
Glasser F. “US Environmental Protection Agency reveals that tens of millions of Americans may be at risk from fluoridated drinking water.” http://home.att.net/~gtigerclaw/EPAresponse.html.
Rawe J. “Tomatoes may reduce risk of heart disease by 30 percent.” University Wire. 29 July 2003.
Valtin H. “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 x 8?” American Journal of Physiology. 2002; 283:R993-1004.
First it was peanuts. Now it’s pistachio nuts. Food recalls are becoming a common occurrence these days. It makes you wonder just how safe any of the food we buy is. And it doesn’t seem to matter whether you shop at upscale health-food stores or the 99¢ store.
So who is to blame? Sometimes you can fault the food growers (remember the outbreaks involving spinach and jalapeño peppers?), and sometimes it’s the fault of manufacturers (as with the recent Salmonella contamination of peanuts originating at the Peanut Corporation of America plant in Georgia). The government is to blame, too. Whether it’s a lack of funding, a lack of inspectors or a lack of motivation, the USDA and FDA – two federal agencies charged with ensuring the safety of our food – allow too many food safety issues to fall through the cracks. As a result, not enough is being done to improve our industrialized food system, which allows one megafarm’s contamination to affect thousands of people across the country. And that could be putting your health at risk every time you eat.
There isn’t much you can personally do to stop the recalls. But you can fight food poisoning on the home front. Proper sanitation, food handling, and cooking temperatures at home are the most crucial steps in cutting your risk of food borne illness.
Of course, keeping your kitchen clean and not cross-contaminating foods are key. But checking “Sell by” and expiration dates is also critical. “Sell by” dates tell the store how long to display the product for sale. Be sure the date on the food you buy allows enough time to eat it before then. “Best if used by” or “Use by” dates tell you by when you should eat (or freeze) the product for best quality. Food still might be perfectly safe to eat after the dates have passed – as long as it hasn’t been opened or mishandled (such as not being refrigerated promptly by the store or by you).
As soon as a package is opened, however, all bets are off – expiration dates don’t apply after that. Once open, bacteria can enter and spoil food in a matter of days. Typically, you should eat a refrigerated food within three to seven days of opening it, though foods like hard cheeses and condiments last a lot longer.
Amid the seemingly never-ending food scares, a recent study reports that probiotics may help prevent food poisoning. Probiotics are beneficial in two ways: First, probiotics reinforce the integrity of the intestinal lining as a protective barrier to prevent harmful organisms or materials from crossing into the body’s bloodstream. Second, some probiotics have been found to secrete antimicrobial substances known as “bacteriocins,” that inhibit harmful bacteria.
During this study, which was conducted at the University College in Cork, Ireland, researchers gave pigs a daily dose of either cow’s milk or a probiotic preparation containing five active strains of beneficial bacteria. On the sixth day, all of the pigs were exposed to Salmonella – the same bacteria responsible for the recent nut recalls. Then the researchers watched what happened for the next 23 days.
The study found, among the animals treated with probiotics, fewer pigs came down with diarrhea. If they were affected, the diarrhea was less severe and didn’t last as long as it did in the pigs fed cow’s milk. These animals also gained more weight during recovery than the milk-fed pigs. When the Irish investigators took an even closer look, they found that the number of Salmonella bugs had dropped dramatically in the probiotic-treated pigs.
While this particular study used pigs, probiotics can have the same affect in us humans. Probiotics colonize in the lining of your intestines and make it difficult for illness-causing bad bacteria to thrive. To boost your defenses, take the recommended levels of the “big three” probiotics (L. acidophilus, B. bifidum, and L. bulgaricus), either in capsule or powder form. You need all three of the friendly bacteria to make sure your defensive capabilities are equal to whatever threats may arise.
If you think you may have food poisoning, speed is of the essence. After all, the quicker you treat the condition, the more likely you can block the poison’s impact on your digestive tract. My go-to supplement at the first sign of stomach trouble is activated charcoal.
A natural deodorant and disinfectant, activated charcoal has an amazing ability to neutralize all sorts of poisons, including bacteria, heavy metals, toxins, and other chemicals. It’s so effective that hospital emergency rooms around the world use it to treat drug overdoses and poisonings.
For mild cases of food poisoning, take 1,000 mg. of activated charcoal (typically two capsules) at the first sign of nausea or diarrhea. You can repeat this every two hours as needed. But be aware that charcoal can decrease your body’s absorption of certain nutrients and may also interfere with medications. Avoid this by waiting two hours after using activated charcoal before taking any medication or supplements.
Food poisoning is nothing to mess with. People – especially young children and the elderly – can and do die from severe cases. If you experience violent vomiting or diarrhea for several hours, run – don’t walk – to the emergency room. If it’s Salmonella or E. coli, a severe case will require antibiotics, fluid replacement, and possibly a stay in the hospital.
You know I’m an exercise nut. In fact, I try to hit the gym at least five days a week. In part, it’s because I’ve had some recent health problems. It’s also because I’m getting older and want to avoid many of the health problems my parents suffer from. But what really keeps me coming back day after day is the fact that it makes me feel good – emotionally, mentally, and physically. And now there’s proof that these benefits aren’t just a figment of my imagination.
Researchers have found that regular exercise can significantly improve the quality of life of inactive, overweight, older women. The research, dubbed DREW (Dose-Response to Exercise in postmenopausal Women), looked at 464 sedentary women between the ages of 45 and 75. All of them were overweight or obese, and they all had high blood pressure. The study evaluated whether the women could benefit from 30 minutes of moderate physical activity on most days of the week.
The participants were assigned to one of four groups: Those who got no exercise; those who exercised for only 15 minutes per day; those who met the 30-minute requirement; and those who worked out for 45 minutes. Among the exercise groups, the women worked out three to four times a week for six months. By the end of the study, the researchers determined that the more the women exercised, the more they improved their quality of life.
If you’re ready to make regular exercise a part of your life, good for you! But if it’s been a while since you’ve worked out, or if you have specific health problems, check with your doctor before you begin. If you get the “all-clear,” get some instruction – either from a personal trainer or in a class setting – so you can properly incorporate cardio (aerobic) exercise and weight or resistance exercise into your plan.
References:
Boddu VM, et al. “Equilibrium and column adsorption studies of 2,4-dinitroanisole (DNAN) on surface modified granular activated carbons.” Environmental Technology. 2009;30:173-181.
Casey PG, et al. “A five-strain probiotic combination reduces pathogen shedding and alleviates disease signs in pigs challenged with Salmonella enterica Serovar Typhimurium.” Applied and Environmental Microbiology. 2007;73:1858-1863.
MacFarlane, GT, et al. “Probiotics, infection and immunity.” Current Opinions in Infectious Disease. 2002;15:501-506.
Martin CK, et al. “Exercise Dose and Quality of Life: A Randomized Controlled Trial.” Archives of Internal Medicine. 2009; 169:269-278.