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Welcome to Day 1 of Winter Wellness Week! Over the next week we will highlight a different immune-boosting nutrient each day, to help you navigate the large maze of supplements and get through the cold and flu season with as few sniffles as possible. Keep in mind that we all get exposed to and feel the beginnings of colds, but the stronger we keep our immune systems the shorter and less severe the infection course will be, hopefully with no down time to suffer through. To kick off the week, we’ll take a look at something that should be in everyone’s Sunday dinner salad….
As winter draws near and farmer’s markets disappear, it becomes harder to create those beautiful, colorful salads. Overlooked by many because of their lack of color, mushrooms are seriously underrated. They are actually packed with immune-supporting substances. Maitake mushrooms in particular have been studied extensively, but even the common white button mushroom has shown considerable evidence of benefits.
Substances called polysaccharides (specific carbohydrate structures) in mushrooms show ability to activate macrophages (the large cells responsible for “swallowing” infectious material) and natural killer cells. They also seem to exert stimulatory effects on T-Cells, and B-Cells (thereby both the immediate and learned immune response). One might find them in supplements listed at 1,3 Beta Glucan, or in a proprietary blend from Japan by the name of AHCC.
Mushrooms also contain high levels of a form of Omega 3 fatty acid called CLA (Conjugated Linoleic Acid), which has been studied for its anti-tumor activity. It is not yet certain how this activity occurs, but several immune effects are being considered.
Finally, high levels of antioxidants in mushrooms help protect your body’s organs and tissues from free radical damage. In one study comparing vegetable ORAC values (a system designed to test antioxidant potency), mushrooms proved just as valuable as green beans, broccoli, and red peppers.
Be sure to add mushrooms to your weekly diet this winter to boost your body’s ability to ward off infections. If you do feel something trying to take hold at some point, consider using a supplement containing a mushroom extract to help fight it quickly.
References
Stimulation of humoral and cell mediated immunity by polysaccharide from mushroom phellinus linteus International Journal of Immunopharmacology Volume 18, Issue 5, May 1996, Pages 295-303. Kim HM, Han SB, Oh GT, Kim YH, Hong DH, Hong ND, Yoo ID.
Immunological effect of active hexose correlated compound (AHCC) in healthy volunteers: a double-blind, placebo-controlled trial. Nutr Cancer. 2008;60(5):643-51. Terakawa N, Matsui Y, Satoi S, Yanagimoto H, Takahashi K, Yamamoto T, Yamao J, Takai S, Kwon AH, Kamiyama Y
Alpine Apothecary Education Series presents
Hormones and Mood Issues
by Marcia Scoville, MS CNM APRN
Wednesday, November 3rd
6 – 7:30 pm
Alpine Apothecary
750 Kearns Blvd
(presentation to be held in the Jess Reid Real Estate office conference room)
Come learn about how our hormones impact our brain and create many varied effects on mood. This information can be key to help us identify why we feel the way we do and teach us what we can do to help our bodies work through them.
Light snacks will be provided.
Please help us spread the word!
Cost: No Charge
RSVP appreciated! By phone: 435-615-0070 or
Email: Karin@alpineapothecary.com
Marcia Scoville MS CNM APRN is a specialist in bioidentical hormone balancing and has been providing women’s health care for 24 years. She taught Women’s Health and Nurse-midwifery classes as an Assistant Professor in the Graduate School of Nursing at the University of Utah for 13 years while practicing in the Faculty Practice of Birth Care Health Care.
In 2002, she started All for Women Health Care in order to devote more time to treat and educate women about their hormonal issues. She is dedicated to providing care for women of all ages who are experiencing problems with their health and life function that are related to hormonal imbalances.
Using a natural, well monitored and scientifically based approach, she has helped numerous women regain their sense of self and normal function in their lives. She is fully licensed in the State of Utah to diagnose, prescribe and treat women’s health problems.
Articles have been cropping up about the dangers of excessive folic acid intake. This is attention getting, to be sure, since many of our processed foods contain added folic acid to boost their nutritional content. There is an important distinction, however, which is that folic acid is a synthetic form of folate – it has no beneficial action on its own. To become an active folate, which is indeed very important for optimal health, it must be converted by a specific enzyme in the liver. This enzyme is not especially efficient, and some people actually lack it altogether. What has been found is that taking in high levels of folic acid via vitamins, supplements, or eating fortified foods, overloads the system and it is the buildup of this synthetic, non-active folic acid that is causing problems. The solution? Eat plenty of foods containing folates as they are found in nature – dark leafy greans (kale, chard, spinach), beans, peas, and sunflower seeds. For some people on specific medications or with certain health conditions, taking in extra amounts of folate is very important. Several high-quality supplement manufacturers do contain the natural folate in their products. Call us with any questions!!
We’re finally able to enjoy days outside without being bundled, but it does bring a bit of a dilemma. On one hand, the American Academy of Dermatology recommends applying sunscreen before and re-applying every 2 hours during sun exposure to prevent skin cancers. On the other, constant presence of sunscreen on our skin eradicates vitamin D production. Add to that the constantly emerging evidence that some sunscreens are carcinogenic in and of themselves, and it becomes a real quandary of what to do on a given day. At least I’ve felt that way when my kids have asked me, “Do I need sunscreen today?”
To answer that question, my strategy has been to weigh how long they will be outside, what time of day it is, what part of the summer we’re in, what they are wearing, and what sunscreen product is available. The sun’s rays are strongest from 10 am to 3 pm, so extra care is needed during those hours, especially if we are going to be outside for more than 30 minutes. Outside of those hours, depending on a person’s skin type and how long they will be outside, going without sunscreen may be advisable to maximize vitamin D production. The concept of building a base tan gradually to prevent damage is a contested one. It is true that skin already exposed to sun numerous times will not burn as easily, but a deep, dark tan does still indicate sun exposure and potential damage. The best form of protection is in the form of clothing or a hat, but when temperatures or activities don’t allow for us to make that choice, a sunscreen may be necessary.
I encourage everyone to consult the Environmental Working Group website (www.ewg.org) on which sunscreen to purchase. They have a comprehensive listing of the products and rate each according to effectiveness and toxicity, depending on the ingredients. For quick reference, the ones to avoid are ones containing either oxybenzone , PABA, octinoxate, benzophenone, and/or padimate-O. The safest sunscreens are ones which contain only physical blocks, either from zinc oxide or titanium, together with anti-oxidant ingredients. These products have improved in quality and are often easily applied.
Another extremely important factor in how your skin handles sun comes from the inside out. The anti-oxidants in creams are helpful, but even more effective are ones ingested in your diet. Lycopene ( think tomatoes), EGCG (green tea), resveratrol (red grapes), and vitamin C are amongst the most effective in skin care, but many others play a role so that maintaining a diet high in vegetables and fruit, especially in raw form, will go a long way towards helping your skin recover from the sun’s rays.
Any questions? Please give us a call!
This morning I heard the news of the Anti-Happy-Meal campaign in California. The news reporter poked fun at it, as are lots of people. It does seem ridiculous to have to spend time and resources to get our businesses and citizens to act responsibly, but that is the plight of our nation. Do we really have to resort to these kinds of measures to keep ourselves from feeding our children the poor substitute for food that sets them up for chronic illnesses down the road? I personally don’t feel this kind of legislation will be at all effective, but at least it might stir some conversation and awareness that Happy Meals are not acceptable sustinence for children.
A similar story revolves around the Childrens Wireless Protection Act, introduced in Maine and also considered in San Francisco. The act was formulated ” in response to some scientific studies that suggest cell phone radiation can, over long periods of time, cause brain tumors on the side of the brain where the phone is held, and men who carry cell phones in their pocket may experience lower sperm counts.
Other recommendations made by the committee Monday were that The City [San Francisco] purchase cell phones emitting the lowest possible radiation; that the school district educate students and parents about cell phone radiation; and the federal and state governments consider banning cell phone advertising aimed at children, who may be more vulnerable to any health risks associated with mobile phones.”
This regulation also sparked a torrent of controversy, as does any attempt to take on powerful industries such as communication or fast food. Perhaps these types of laws are not the best way to mitigate health issues, but at least they do bring them to light. We can not be content to believe that large industries are benevolently looking out for our health interests. We must take on more responsiblity for our health so that we are not reliant on our healthcare system to pay the bills for our poor health in the future. I have to give credit to individuals who are willing to stick their necks out against popular and powerful industries who may be ignoring our best interests in favor of financial gain.
Click the link to see the press release announcing our opening! http://www.parkrecord.com/ci_14810271?IADID=Search-www.parkrecord.com-www.parkrecord.com
You may have seen or will see headlines appearing in various media that proclaim folic acid to be potentially carcinogenic. Articles such as this one, http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100255256, discuss the dangers of the many foods being processed and fortified to boost folic acid content.
Just to clarify…folates (as the family of molecules are called as they are found in nature), also referred to sometimes as Vitamin B-9, are extremely important in cardiovascular health, and maintanance of healthy levels of neurotransmitters, among various other roles. However, folic acid is not folate. The human body must convert folic acid to folate, a system which becomes saturated at the estimated dose of 400 mcg, or which is simply not possible in some individuals who genetically lack the ability to convert.
Why is so much folic acid being used? It is very cost-effective. There are already-converted forms, such as 5-MTHF (5-methyltetrahydrofolate), available in some supplements and prescription products but it’s use has been limited by expense and patenting issues. The best way to make sure you are receiving ample amounts of folate is to have it in the form of whole foods such as spinach. other leafy greens, and beans (here is a listing: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63). If you do feel the need to supplement with additional folate, please contact us for references to supplement manufacturers who are using folate instead of folic acid.
This is all one more reason to steer clear of processed foods!
Thanks for reading, and have a happy, healthy day!
The results of an alarming study have been released, wherein 10 fish oil products were tested for contaminants. Many product labels state on them that they have been tested for heavy metals, i.e. mercury, but levels of PCB’s (polychlorinated biphenyl compounds) may be high. These compounds have been banned by Congress for any manufacturing use since 1979, and by a U.N. treaty since 2001, but levels still remain high in our planet’s waters. PCB’s have been implicated in immune, reproductive, and endocrine function disruption. A study done by an independent researcher recently revealed the levels contained in 10 products to be alarmingly high (polychlorinated biphenyl). Although fish oils are extremely beneficial for many body systems and truly should be a part of a healthy regimen, this study makes it clear that we need to always remain vigilant and raise questions about the products we are using.
I recently read a lamenting commentary from a friend, frustrated that the constant presence of treats from the holidays through Easter, coupled with less outdoor activity, were making her drag big time. I recently learned some things about muscle nutrition I think can help us all as we prepare for our own version of spring training. The muscles preferred source of fuel is what? To debunk the theory of carbo loading…it’s FAT! Now, granted, it can’t be just any kind of fat, but the right ones will not only fuel your muscles but act as anti-inflammatory compounds, as well as contribute to the health of all the cells in your body.
A study done on 6 high-level athletes, who followed a diet of 60% fat, 13% protein, and 27% quality carbs demonstrated muscle gain, decrease in overall weight, and marked athletic improvements So what are the magical fats? Ones derived from nuts, whole vegetables and fruits (including olive oil), legumes, and lean, grass-fed meats/wild-caught fish. Even if we’re not high-level athletes, we can benefit from these guidelines as they provide a diet also for weight maintenance and optimal health. For more details, please contact Debbie Westphal, a Board Certified Nutrition Support Pharmacist, who has written all about these findings in her book, The Scepter Diet. You can reach Debbie at debwestphal@earthlink.net, or call Alpine Apothecary.
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