Many people aren’t getting enough magnesium (Mg) in their daily diets and through basic supplementation. Now, you might think you’re not one of those people. But, recent studies reveal that magnesium deficiency is surprisingly common. Sometimes it’s even present in otherwise healthy young adults and in those who take multivitamin/mineral supplements. What’s more, certain popular medications, including those used to treat gastric reflux or GERD often contribute to a lack of magnesium or hypomagnesemia.
For Mexican food lovers (myself included!) there is a simple approach to improving the health benefits and nutritional quality of Mexican-style meals. It really doesn’t matter if you’re eating out at Mexican restaurants or preparing it yourself at home. There are potential pitfalls in both instances which can be largely avoided by practicing a basic technique I call “crowding out”. The concept is that you crowd out most or some of the unhealthy foods and replace them with better options. In the realm of Mexican cuisine, this means minimizing your intake of chips, rice, sweetened beverages and tortillas and focusing instead on foods containing more fiber, healthy fat, nutrients and protein.
An ideal diet allows for a combination of health benefits and sensory pleasure. The problem with many dietary plans is that they tend to be rather restrictive. It doesn’t matter if it’s gluten free, low carbohydrate, Mediterranean or Paleo. So, while they likely fulfill the “health benefits” part of the bargain, they frequently fall short of the “sensory pleasure” component. To some extent, this is a fact of life that needs to be accepted as a necessary compromise. Having said that, on occasion research reveals that select foods typically forbidden in specific meal plans do not have to be avoided altogether. In fact, some commonly shunned foods often add both enjoyment and a healthful boost to restrictive diets.
In modern times, the concept of preventive medicine has been widely embraced by virtually all branches of the health care system. Perhaps the most common example is the recommendation to get an annual physical exam. The idea behind a yearly “check up” is to find developing health issues early on and to evaluate the efficacy and safety of longer term treatments which may require adjustments. Periodically, this very same practice can and should be applied to natural health routines as well.
One of the joys of my work is being able to share information about little known healing options. My exuberance only increases when the remedies I write about are inexpensive, non-toxic and widely accessible. So today is a very happy day for me! The following is positive research on a humble, traditional remedy that could help me, you and many people we know.
Availability and convenience play major roles in maintaining a healthful eating plan. The trouble is that many readily available foods and snacks such as muffins, protein bars and smoothies contain questionable additives and ingredients. But, there’s no rule that says you have to compromise convenience in order to stick to a wholesome diet. All you really need to do is learn how to make the types of food you wish you could find at your local market. It’s probably easier then you’d imagine and usually a whole lot less expensive as well.
It’s rare to find someone who is entirely satisfied with how their brain functions. Some people have periodic or persistent episodes of “brain fog”. Others find themselves prone to distraction. Also, complaints about sluggish cognitive processing and memory recall are commonplace in my consulting work. Then, there are those who are relatively pleased with their mental acuity, but would be even happier to have an added edge. In all of these cases and more, certain supplements can make a difference above and beyond the basic measures that most people employ to stay healthy.
Question: I’ve read that an enzyme supplement called catalase helps reverse hair graying. I think this sounds too good to be true. But, I hope I’m wrong! What’s your opinion about these products?
Answer: For starters, let’s briefly review what causes the graying of hair and the potential role of catalase. The loss of melanin, a pigment which colors hair, is partially induced by a build up or overproduction of hydrogen peroxide in hair follicles. Catalase, an antioxidant enzyme produced by the body, helps convert hydrogen peroxide into two, non-bleaching substances – oxygen and water. This is the rationale for some of the supplements you’ve likely seen. However, it should be noted that there are other enzymes (MSR A and B) which also affect melanin production and tend to decline with age. For this reason, L’Oreal, the cosmetic giant, is currently developing a supposedly all-natural supplement which targets yet another hair graying mechanism – tyrosine-related protein TRP-2 production.
Many holistically-minded consumers have heard of and/or tried Maca – a root vegetable belonging to the mustard family which has been used medicinally for thousands of years in the Andean region of South America. In health food stores, you’ll frequently find it in supplements intended to support athletic performance, hormonal regulation and virility. In addition, Maca powder is sometimes featured in juices and smoothie concoctions for added nutrition and unspecified health benefits. In essence, Maca has taken on a similar reputation as ashwagandha or ginseng, as an adaptogen which promotes balance in various systems in the body. However, not all Maca products are created equal.
The number of scientific studies devoted to specific natural remedies and traditional foods is difficult to predict. For instance, it’s possible to have a few to several studies published in one year and then virtually nothing more for another decade. Certainly, this is partially due to economics. Big cash crops and patented products tend to receive more scientific attention because of funding and financial interests. On the other hand, more generic herbs and nutraceuticals often fall into the previously mentioned, erratic pattern of research. Pumpkin seed oil is an example of the latter.
In 1989, a review article in the World Health Forum defined the role of traditional health practices in modern day Morocco. The piece, authored by Dr. Jamal Bellakhdar, noted that, “Traditional medicine is still popular in Morocco since it is an important form of health care for many people”. He goes on say that, “Its positive aspects could be encouraged if it were officially recognized and given a place in the health system.” Now, some twenty-five years later, a slew of scientifically controlled studies have emerged which substantiate several of the historical remedies employed by Arab and Berber healers.
Mrs. Healthy Fellow and I are just back from a five-week trip to London and Marrakech. The next few blogs are inspired by our recent time away from home. First stop: London. Whenever we “cross the pond” to jolly ole England we make it a point to eat some great Indian food. And, that means a visit (or two or three) to Dishoom, a Bombay inspired cafe, and Quilon, a regal dining spot which features south western Indian fare. These two delicious destinations have transformed our concept of what authentic Indian food tastes like. An important part of our personal culinary enlightenment is a newly found appreciation for curry.
A reader asks: You’ve written a lot of blogs about nuts and how healthy you believe they are. I’m not convinced though, because you also frequently mention the importance of keeping an eye on one’s omega-6 to omega-3 ratio. My understanding is that most nuts are top heavy in omega-6 fatty acids and mostly devoid of omega-3s. These two recommendations seem to be at odds. Am I missing something? Bottom line, what’s your current stance on eating nuts and how it relates to the whole omega 6/3 ratio issue?
Imagine walking into a party populated by a large group of relative strangers. As you scan the crowd, you detect certain people who seem to be glaring at you, feigning indifference or whispering disapprovingly. You also notice several friendly folks who nod warmly, smile or wave. After processing this information, feelings begin to form. Those who are prone to anxiety, depression and a host of related psychological conditions tend to magnify the number and/or significance of the negative impressions they perceive. On the other hand, those who have a more upbeat disposition have a “protective bias” against such depressing, distressing thoughts and subsequent feelings. If you happen to fall into the more neurotic camp, Cognitive Bias Modification (CBM) may be invaluable to your sanity and well being. Given enough practice and time, CBM can assist you to see and experience the more positive side of life.
One of the ongoing controversies in the field of integrative medicine is the role of patented nutraceuticals. Conventional minerals and vitamins are sold by many different companies. Often times, there are distinctions in the dosages and forms of the nutrients, but apart from that, they are consistent from brand to brand. However, certain manufacturers develop products that are conceived and tested independently. They’re subsequently patented in order to protect the proprietary end result. The beneficial aspect of this process is that many of these nutraceuticals have been subjected to controlled studies that assess their efficacy and safety. The downside of patented supplements is the price tag, which is almost always significantly costlier than generic counterparts.
The word bitter has become synonymous with negative imagery. “That was a bitter pill to swallow.” “The night manager was bitter and spiteful about the way his supervisor treated him.” “In life you must accept the bitter along with the sweet.” The same is true of modern culinary trends. Recipes often call for the addition of sweet ingredients to temper the natural bitterness of popular foods – think hot cocoa, lattes and green leafy vegetables. But, what’s frequently lost in translation is that the bitter phytochemicals in common foods and herbs sometimes impart medicinal and/or therapeutic activity.