These include allergies, arthritis, autoimmune diseases, fatigue, sinus problems,

hormonal disorders, obesity, high blood pressure, cholesterol, digestive diseases

like irritable bowel syndrome, reflux, and colitis, and even mood disorders like depression
and anxiety just to name a few.
You see, we are seeing an epidemic of inflammatory diseases. In fact nearly every
modern disease everything from autoimmune diseases, heart disease, and cancer to
obesity, diabetes, and dementia is caused by inflammation!
These chronic diseases affect 125 million Americans. That means in the average family
of three, at least one person has a chronic disease caused by inflammation. In my
practice, helping people treat food allergies and food sensitivities is one of the most
helpful things I do.
So what have I found after years of testing people for IgG allergies and teaching them
how to use elimination diets to help recover from their chronic symptoms and illnesses?
While everyone is different, there are some foods that irritate the immune system more
than others. They are gluten (wheat, barley, rye, oats, spelt, kamut), dairy (milk, cheese,
butter, yogurt), corn, eggs, soy, nuts, nightshades (tomatoes, bell peppers1, potatoes,
eggplant), citrus, and yeast (bakers yeast, brewers yeast, and fermented products).
These foods can also cause acute allergic reactions. But those are rare, generally
affecting less than 1 percent of the population. When they occur they are serious,
permanent, and need to be treated seriously.
But for more than 50 percent of us, there are some foods that just dont agree with us
and prevent vibrant, good health.
How Do You Know If You Are Allergic or Sensitive to Foods?
There are two ways to find out if you are reacting to foods.
One is a blood test for IgG antibodies to foods. This is useful and can pinpoint trouble
areas, but it is not 100 percent accurate.
The second is a simple and well-accepted treatment called elimination/ provocation.
This means you get rid of the top trouble foods for 1 to 4 weeks, then reintroduce them
one at a time and see what happens. Eliminating foods that cause allergic reactions or
sensitivities is the basis for the remarkable results people have like losing weight,

feeling better, and getting rid of chronic symptoms when they follow the detox phase
of UltraMetabolism: The Simple Plan for Automatic Weight Loss.
This program is based on a simple elimination diet: getting rid of gluten, dairy, eggs, and
yeast products.
What happens?
Very quickly in a week or less people notice dramatic relief from all the symptoms
they thought they had to live with the rest of their lives!
Why Do You Become Sensitive or Allergic to Foods?
Simply put, your diet, the way you live, and the medications you take are to blame.
These things injure your gut.
They change the bacteria and damage the guts lining, which is the critical barrier that
keeps your immune system from having to deal with all the garbage, toxins, and
allergens inside your intestinal tract. This damage is called a leaky gut.
And so the food particles leak across the damaged barrier and your immune system
(60 percent of which is right under that lining) starts to attack these partially digested
food particles. Thats when you develop IgG food intolerances or allergies.
Let me recap.
When your gut is leaky, partially digested foods get exposed to your immune system,
which then creates an abnormal response to something pretty normal food. That
creates weight gain and so many chronic health problems.
Finding and Fixing Delayed Food Allergies and Sensitivities
Just because you have a food allergy or intolerance doesnt mean you have to suffer with
it. In fact, theres a lot you can do to deal with the problem, rebalance your system, and
eliminate chronic symptoms.
Next week, Im going to explain how to identify food allergies and give you the tools you
need to begin to heal your gut and repair your digestive and immune systems.
When you do these things, youll be more resilient and able to tolerate a wider range of
foods. The plan is designed to get you started on the road to finding and healing this
common obstacle to health and weight loss.

Just think about giving yourself the gift of a weeklong vacation for your body and soul.
You might be surprised by whats on the other side. Youll be following the same simple
program that I use with my own patients to eliminate food allergies.
In my next blog, Ill give you more details of this 1-week plan to detoxify and cool off
inflammation.
I think youll find that the results are remarkable.
But I dont want you to just believe what I am saying I want you to prove it to yourself!

Were all exposed to heavy metalslearn how to protect yourself.

Lead, mercury, cadmium, and arsenicthese are the four most concerning heavy metals when
were talking about human health.
This, according to the World Health Organization (WHO) and several studies. In 2003,
researchers noted that even though we now know that exposure to these metals can be
dangerous, exposure to heavy metals continues, and is even increasing in some parts of the
world.
Here are some examples:

Cadmium is used in rechargeable batteries, and is also present in emissions (fumes,

dust), cigarette smoke, plastics, and food (grains, cereals, leafy veggies). Studies have recently
indicated that the health effects of cadmium may occur at lower exposure levels than
previously believed. Related problems include bone effects, fractures, kidney damage,
gastrointestinal symptoms, headaches, respiratory problems, lung and other cancers,

hypertension, low birth weight, and heart problems.

Mercury is found mainly in fish and in dental amalgams. Groups with high consumption
of high-mercury fish (shark, swordfish, tuna, and fish taken from polluted waters, like pike,
walleye and bass) may be at risk. Related problems include neurological damage and
developmental defects, and potentially cancerous tumors. For fetuses and children, exposure
can affect the cognitive thinking, memory, attention, language, and spacial and fine motor
skills.

Lead is present in the air and in food, primarily in lead-contaminated water, soil, paint
chips, and dust, and in foods that contain lead from soil or water. Researchers note that during
the last century, lead emissions have caused considerable pollution, mainly due to lead
emissions from petrol. Children are particularly susceptible. Lead in petrol has decreased over
the last decades, but its still present in some lead-based paints, and in some food containers.
Related problems include fatigue, loss of appetite, gastrointestinal problems, insomnia, nerve
damage, increased blood pressure, hearing and vision impairment, reproductive problems,

developmental delays, and cancer, as well as brain damage and behavioral problems in
children.
Arsenic is present in food, drinking water, and cigarette smoke, as well as in computer
chips, feed additives (for poultry and swine), wood preservatives (though this is being phased
out), and in some pesticides. Related health problems include skin cancer, lung cancer, other
cancers, skin lesions, pigmentation changes, birth defects, cardiac arrhythmias, immune
suppression, hormone imbalance, and muscle tenderness and weakness.
According to a 2013 study, heavy metals find their way into our food from natural sources like
soil, air and water, and through wastewater irrigation, solid waste disposal, mining, smelting,
sludge applications, vehicular exhaust, fertilizers, fungicides and industrial activities. An
earlier study adds that the problem comes up because of the increased uses of fertilizers and
other chemicals to meet the higher demands of food production for human consumption.
Heavy metals also find their way into the air during combustion, extraction, and processing,
and get into surface waters via runoff and releases from storage and transport. They make
their way into our soils through ground water, pesticides and fertilizers.
In addition to potentially causing health problems, exposure to heavy metals can also deplete
some essential nutrients in the body, which can deplete the immune system, and lead to other
issues like malnutrition and even cancer.
We can protect our health by first, reducing our exposure, and second, by taking steps to flush
out any heavy metals that make their way inside us.

How to Reduce Exposure

Several simple lifestyle changes can protect us from exposure to dangerous heavy metals.
These include the following:

Avoid those things that contain heavy metals, including high-mercury fish, treated

lumber, conventional meats, and polluted areas.

Stop smoking. Cigarettes are a source of heavy metals, so avoiding smoking and staying

away from smoking areas can reduce exposure.

Test drinking water. Look for cadmium and other heavy metals, and consider installing

a filter that will capture these.

Seek out grass-fed, organic meats. Heavy metals are often in animal feed, so seeking

out wholesome, grass-fed options can help ensure you arent exposed. See our article on grassfed beeffor more information.
Avoid non-stick cookware, which can leach toxic metals into your meals. Use ceramic

cookware, or try cast-iron cookware (more on that here).

Test your home for lead. If you find it, look for reputable companies that will help you
remove it.

Be cautious when shopping for furniture. Look for locally made items rather than
cheaply made items that may contain treated wood. If you can, leave any new pieces outside

or in the garage for a few days to air out before bringing them into your home.
Consider blood tests. Ask your doctor about getting a blood test to check for heavy
metals in your system.

How to Flush the Toxins Out

Once the toxins are in your body, your liver and kidneys work to flush them out. You can give
them a helping hand with the following tips:
1. Drink plenty of water. Your kidneys need it to move waste through your system.
2. Get plenty of antioxidants. Fruits and vegetables rich in antioxidants can help protect
your cells from the damage heavy metals can cause. Vitamin C and E are especially
powerful antioxidants for protecting against the oxidative damage from heavy metals.
3. Get enough fiber. Fiber helps move food through your system, reducing the risk that
youll absorb the heavy metals.
4. Get enough glutathione. Its an antioxidant that helps protect against heavy metal
toxicity. A 2004 study showed that it glutathione (GSH) protected the liver when
exposed to things like mercury and chromium. Good sources of this nutrient include
fresh (not cooked) fruits and vegetables, particularly asparagus, broccoli, avocados,
squash, and spinach. You can also try supplements of N-Acetyl Cystein (NAC) and alpha
lipoic acid.
5. Try selenium. We need this mineral anyway, and studies have shown that it can help
lower the effects of toxic heavy metals. A 2008 study, for example, found that selenium
supplementation significantly eliminated the toxicity of toxic metal exposure.
6. Eat more sauerkraut and other foods rich in probiotics. These health-promoting
bacteria help trap and metabolize heavy metals in a way that prevents them from doing
harm to the body. A 2014 study, for example, found that yogurt containing probiotics
protected children and pregnant women against heavy metal exposurespecifically,
mercury and arsenic.
7. Consider chlorella supplements. Studies have shown that these can help the body
eliminate toxins, and it also has a promising cancer-blocking activity. Read more
about chlorophyll here. Another good option is modified citrus pectin, which has shown
in studies to help increase the excretion of heavy metals.
8. Get enough healthy fats. These help the body process and excrete toxic heavy metals.
Without enough fat, the metals can hang around, accumulating in the tissues. Read
more on which healthy fats to consume here. Consider a quality fish oil supplement, as
well, as it can deliver healthy omega-3 fatty acids without the mercury content of some
fish.
9. Take care of your liver. It is the main hub of waste removal in your body. Eat more
foods that support its function, like garlic and onions, beetroot, and artichokes. More
on liver-healthy foods here.

10. Get enough healthy minerals. Minerals like zinc, iron, calcium, and selenium all help
block absorption of toxic metals like lead and cadmium. Make sure youre getting
enough of these healthy minerals in your daily diet. Good sources include eggs,
mushrooms, organ meats, seafood, whole grains, and dairy products.

Recent studies have shown that low-fat isnt always the best.
But what fats should you have in your diet?
Mainstream nutrition convinced us for decades that we needed to cut back on fat. Fat was the
bad guy, they said, when it came to cardiovascular disease, obesity, diabetes, and a number of
other modern ailments.
Recent studies, though, have shown that the low-fat diet hasnt done what we thought it would
do. In one 2006 study, a low-fat dietary pattern did not reduce risk of colorectal cancer.
Another study that same year showed that reduced total fat intake did not significantly reduce
the risk of cardiovascular disease (CVD), stroke, or coronary heart disease (CHD).
In a 2010 meta-analysis of 21 studies, researchers concluded, there is no significant evidence
for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
Another meta-analysis published in March 2014 involving over 600,000 participants concluded:
Current evidence does not clearly support cardiovascular guidelines that encourage high
consumption of polyunsaturated fatty acids and low consumption of total saturated fats.
Meanwhile, there is evidence that avoiding fat, particularly healthy fats, can be detrimental to
your health. In 2011, for example, researchers reported that women with high blood pressure
who ate 20 grams or less of saturated fat per day had double the risk of a hemorrhagic stroke
as women eating moderate amounts (between 25 and 36 grams a day).
Eating a diet too low in fat can also interfere with vitamin and mineral absorption and increase
risk of depression, cancer, heart disease (when the diet is too low in fat, HDL good
cholesterol goes down), and even obesity, since low-fat alternative foods are often high in
sugar and carbohydrates.
Researchers have cautioned, though, that these studies dont mean everyone should go out and
tank up on bacon, butter, and cheese. So what fats do we need in our diets?

Time to Feel Good About Healthy Fats

The truth is that we need fat for the body to function right. Here are just some of the benefits
of fats:
Support healthy membranes in the brain

Help the body absorb nutrients

Help create the membrane that surrounds every cell

Help make hormones

Provide for healthier skin

Deliver energy
Help prevent many diseases

Help you feel full after a meal

Can lower blood pressure

Fight inflammation
Make things taste good

We already know from recent studies that eating plant-based fats is good for us, and may help
prevent heart disease. A 2010 study found that healthy polyunsaturated fat (PUFA)in plantbased foods and oilsinstead of harmful saturated fat (mainly from red meat and full-fat
dairy), reduced risk of coronary heart disease.
Eating so-called good fats has also shown in some studies to lower LDL bad cholesterol and
improve levels of HDL good cholesterol. It may also help prevent insulin resistance, a
precursor to diabetes.

How to Tell if Youre Eating Too Little Fat

If youre not getting enough fat in your diet, you may develop symptoms including the
following:
1. Weight gain: Hard to believe? The problem is that often when people shun fat, they eat
too much sugar and too many carbohydrates. Fat helps us feel full. Without it, we may
experience more cravings, causing us to eat more.
2. Blood sugar ups and downs: Fats help keep your blood sugar levels stable, as they tend
to take longer to digest. Without enough, you may experience spikes and dips.
3. Brain fog/mental fatigue: Cant remember things? Finding it hard to focus? Always
mentally tired? Could be youre not getting enough fats. They feed the brain and
improve brain function.
4. Dry, dull skin: Fats help support healthy skin and hair. They support oil-producing
glands, which help keep skin and hair hydrated.
5. Depression or the blues: Healthy fats support good mood neurotransmitters in the
brain. Studies have found that low intake of essential fatty acids can increase risk of
depression.
6. Cold chills: Fats help regulate body temperature. If youre not getting enough, you may
always feel cold.
7. Abnormal menstrual schedule: If you have too little fat in your diet, you could suffer
hormonal imbalances, which could disrupt your monthly schedule.

Two Main Types of Fatand What You Need

Experts recommend we make sure about 20-35 percent of our daily calories come from fat.
(Children need moreup to 40 percent of daily calories.) So if we think of an average of 2,400
calories a day, that would be about 80 calories. Not much.
Still, with all the focus on low-fat diets, some of us may not be getting enoughor not getting
the right kinds. Heres a simple breakdown of the two main types of fats:
1. Unsaturated fat: This type of fat is the most common. Sources include nuts, vegetable
oils, fish, olive oil, and flaxseed. These are considered the healthy fats as they
contain fewer calories than other fats, they help reduce risk of heart disease, and they
may also reduce risk of type 2 diabetes. Both polyunsaturated and monounsaturated
fats are in this category. Omega-3 and omega-6 fatty acids are polyunsaturated fats
both contribute to health, though in our modern diet we consume too many omega-6s
and not enough omega-3s. Good sources of omega-3s include oily fish, eggs, lean
meats, flaxseed, walnuts, and soybeans. Sources of omega-6s include sunflower and
sesame seed oils, sunflower seeds, pecans and Brazil nuts.
2. Saturated fat: Saturated fats are often solid at room temperature. Theyre typically
found in animal products. Sources include meat, eggs, butter, cheese, whole milk,

cream, avocadoes, and some oils like coconut and palm kernel. Moderate amounts can
help increase HDL good cholesterol and help you feel full.
Though research is ever-evolving, modern wisdom suggests the following:
1. Eat both types: The body needs both types of fats on a regular basis for optimal health.
2. Avoid bad sources: When choosing saturated fats, avoid those with other things that
may hurt your health. Go for grass-fed beef, for example, rather than conventionally
grown (with antibiotics and hormones). Real butter, as opposed to synthetic margarines
with potentially harmful ingredients.
3. Stay away from trans fats: These have been found to definitely increase the risk of
heart disease and type 2 diabetes. Theyre present in typical donuts, cookies, cakes,
muffins, potpies, frozen pizzas, and the like. Look for those with 0 trans fat on the
label, and then check the ingredient list. Avoid any with partially hydrogenated oils.
4. Consume more healthy fats, like the unsaturated types listed above.
5. Dont be afraid of fat. Weve been taught to avoid fat at all costs. Its time to rewire
our brains. Some fat is good for us, and important for overall health. Eggs, dark
chocolate, some meats, coconut oil, butter, cheese, and dairy are okay in moderate
amounts.

You know fast food is out, but what other foods may be bad for your liver?
Dedicated to preserving your health? Into detoxification techniques? Then likely you know all
about your liver, and want to do everything you can to protect it.
In the rush of your daily life, however, you may be consuming some foods that are overtaxing
this important organ, even though you dont mean to. Keep reading to find out if any of these
items have been on your menu lately, and which foods can counteract any unhealthy
indulgences.
Quick

Recap

on

Liver

Function

Just to reviewthe liver sits on the upper right side of the abdomen, just below the diaphragm.
Its the largest internal organ of the human body. Blood has to filter through the liver before it
travels anywhere else in the body.
What the liver does: removes toxins from the body, processes food nutrients, and helps to
regulate body metabolism.
Without the liver, you cant live, said Leonard Seeff, M.D., senior scientist for hepatitis
research at the National Institute of Diabetes & Digestive & Kidney Diseases. Its the metabolic
factory of the entire body.
Five Foods Toxic to the Liver
1. Fast Food: No surprise here, right? A study from Europe showed that eating too much
fast fooda diet high in fat and sugar (including high fructose corn syrup)could cause
serious damage to the liver. Follow-up studies also showed, however, that that damage
could be reversed by giving up the unhealthy diet.

2. Alcohol: Another no-brainer. Too much alcohol can lead to liver disease.
3. Salt: You know that too much salt can increase blood pressure, but did you know that it
can also lead to fatty liver disease? Look out for high-salt processed foods like bacon
and sausages.
4. Artificial Sweeteners: Aspartame, Splenda, NutraSweet, and Equal can all create toxic
reactions in the body. The government advises pregnant woman and children to avoid
them.
5. Monosodium Glutamate (MSG): A form of concentrated salt, MSG was found in a 1994
study to cause headaches, irritable bowel syndrome, and asthma attacks, and in animal
studies, to be toxic to the liver. Researchers commented, There is considerable
Raw

evidence to suggest that consumption of MSG is a serious public health problem.

Foods
to
Clean
Up
the
Damage

Fortunately, even if you fall off the wagon now and then, raw foods can bring you back.
1. Garlic and onions: they help rid the body of toxins, assisting the liver in its cleansing
duties.
2. Freshly squeezed lemon in hot water: drink it first thing in the morning to encourage
detoxification.
3. Beetroot: its got the antioxidant anthocyanidin, which has shown some anti-tumor
effects in studies. Healing phytonutrients help counteract the bad effects of fatty
foods.
4. Apples: they contain pectin, which helps escort heavy metals like mercury out of the
body.
5. Artichoke: it actually increases bile production, revving up the toxin-cleansing engine.

Chlorophyll juice is popular in the juicing world, but is it really the source of all those health
benefits?
You may remember talking about chlorophyll in junior high science class. Its that green
pigment in plants that absorbs light from the sun to provide energy for photosynthesis.
Recently, though, you may have heard about chlorophyll in another wayas a healthy,
nutritious additive for juices. Manufacturers of chlorophyll juice or liquid chlorophyll claim it
will do all kinds of things for you, from healing your gut to detoxing your body to making you
smell great.
Can it really do all that?

The Difference Between Chlorophyll and Chlorophyll Juice

In todays health conscious world, we can get chlorophyll from three sources:
1. Dark, leafy greens: Green veggies all contain chlorophyll.
2. Wheatgrass juice: Wheatgrass is a rich source of chlorophyll.
3. Liquid or tablet chlorophyll supplement: This isnt original chlorophyll, but is actually
a water-soluble extract in the form of sodium copper chlorophyllin.
Can you get the same health benefits from any of these sources? So far, thats not entirely
clear, but some studies have given us clues.

What are the Real Benefits of Chlorophyll?

The debate is not whether we can enjoy health benefits from natural green juices, wheatgrass,
or a liquid chlorophyll supplement. All are healthy additions to the diet. The debate is whether
the benefits come from chlorophyll or from something else.
The problem is that most chlorophyll does not survive the digestive process. One study found
that after 24 hours, no more than one to two percent was available for absorption. When
researchers used spinach as a source of chlorophyll, again, only about one percent was
absorbed. A second study found similar results. Researchers gave chlorophyll in the form of
spinach to human subjects and found that less than five percent was ingested.
The fact that its not absorbed, however, may be the key to some of chlorophylls actual
benefits. Studies have found that it can bind with certain chemicals known to cause cancer,
including polycyclic aromatic hydrocarbons found in tobacco smoke, some carcinogenic amines
found in charred meat, and other toxins, to carry them harmlessly out of the body through the
waste process.
A 2006 study, for instance, found that men who increased their intake of processed meats and
decreased their intake of chlorophyll had an elevated risk of colon cancer. A later 2012 study
found similar results, in that chlorophyll helped reduce cancerous tumors, including liver and
stomach tumors. Scientists at the Oregon State University assert that a diet high in natural
chlorophyll from vegetable consumption could offer substantial protection against food- and
air-borne carcinogens, in addition to all the other known benefits of a vegetable-rich diet.
So far, however, this detoxing sort of effect is the only one that we can be sure comes from
undigested original chlorophyll. Any other health benefits are likely to come from a related
compound called chlorophyllin that is more readily absorbed by the body.

What are the Benefits of Chlorophyll Supplements?

The chlorophyll in supplements is not the original chlorophyll. Instead, its a mixture of watersoluble sodium copper salts derived from chlorophyll called chlorophyllin. Heres the difference

between the two:

Chemically speaking, original chlorophyll has a ring-shaped chemical structure with a

magnesium ion in the center. Chlorophyllin has that magnesium replaced with copper.
Chlorophyll is not soluble in water. Chlorophyllin is.
Chlorophyllin is inexpensively made from chlorophyll and has been used for decades as

a food dye, wound-healing accelerant, and for odor control.

Commercial chlorophyllin mixtures typically have trisodium copper chlorin e6 and
disodium copper chlorin e4. Studies have shown significant amounts of these are absorbed in

those taking chlorophyllin supplements.

Studies have shown that chlorophyllin has a number of health benefits.
Detoxing action helps reduce risk of cancer: A number of studies have found that like
chlorophyll, chlorophyllin can help block cancer-initiating activity. It may act on certain
enzymes that are required for the activation of some carcinogens, stopping the process and
helping the body eliminate the toxins before they can cause harm. In one study, for example,
100 mg of dietary chlorophyllin in pill form three times a day helped reduce by 55 percent the
amount of aflatoxin in the urine of participants, which means that more of the toxin was
being flushed out where it couldnt harm the body. (Aflatoxins are toxic compounds produced
by molds found in food that can cause liver damage and cancer.)

Antioxidant effects: Chlorophyllin has been found in laboratory studies to neutralize

free radicals, showing that it may act as an antioxidant, decreasing oxidative damage from

chemical carcinogens and radiation.

Potential treatment for cancer: Some preliminary studies have shown that human
colon cancer cells, when exposed to chlorophyllin, undergo cell cycle arrest, which could
leave them more vulnerable to other cancer treatments. Researchers speculate that

chlorophyllin could be used together with other cancer therapeutic agents to help improve
treatment.
Natural deodorant: As far back as the 1940s, researchers discovered that chlorophyllin
could help neutralize foul-smelling wounds. Doses of 100-200 mg per day helped reduce fecal
odor in ostomy patients. Several more recent studies have found similar results. In 2004, for
example, researchers found that 180 mg or chlorophyllin per day helped reduce urinary odor in

patients with trimethylaminuria, a disorder that results in a strong, fishy odor in sweat,
breath, and urine.
Heal wounds: Some studies have found that chlorophyllin can help slow the growth of
bacteria, encouraging wound healing. It was found to be effective for slow-healing wounds,
such as vascular ulcers. Ointments containing chlorophyllin are still available in the U.S. by
prescription
Studies show that spices are gallant warriors in the battle against cancer.
A growing body of researchprimarily lab studiesis now zeroing in on the role specific spices
may play in reducing cancer risk.
So says the American Institute for Cancer Research (AICR).
Which spices are they talking about? Weve got five of them here. Add these to your recipes
and enjoy the great taste and tumor-inhibiting benefits!
1. Turmeric: Youve probably heard the buzz around this one. Its one of the most
extensively studied spices out there, with research now underway to see how it might
reduce cancer risk. The primary phytochemical that scientists are looking at is called
curcumin. In lab studies, it suppressed inflammation and tumor growth, and helped
encourage the death of cancer cells. It also seems to interfere with the ability of
cancer cells to replicate. Researchers have found that a tiny oral dose of curcumin,
says Johns Hopkins, cut breast cancer rates in rats by half.
2. Fenugreek: According to the Memorial Sloan Kettering Cancer Center, a number of
studies have found fenugreek to have chemopreventive properties against certain
cancers. A 2011 study, for example, found that fenugreek was toxic to cancer cells but
not normal cells. Treatment with fenugreek for 72 hours inhibited the growth of breast,
pancreatic, and prostate cancer cells. An earlier 2005 study also found that fenugreek
was effective against breast cancer in rats, inhibiting tumor growth and decreasing
cancer cells. Fenugreek is also rich in dietary fiber, which has strong protective effects
against colon cancer.
3. Garlic: According to the AICR, garlic protects against stomach and colorectal cancer.
We have a lot of evidence on this one. The National Institutes of Health states, Several
population studies show an association between increased intake of garlic and reduced
risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas,
and breast. A 2013 study, for instance, found that chewing a little raw garlic a couple

times a week reduced risk of lung cancer by almost halfalmost a third even in
smokers. A secretif you chop the garlic and let it sit for 10 to 15 minutes, key active
compounds are formed. Then you can heat it and still enjoy the health benefits, which
are reduced if you chop and heat right away. (This according to John Miner, director of
the Human Nutrition Center at the Agricultural Research Service at the USDA.) An
earlier 2009 study found that consuming 3-5 grams a day of garlic blocked the creation
of nitrosamines, cancer-causing agents formed in the body by normal metabolism.
4. Black pepper. Its on your table every day, but you may not have realized how powerful
it is! A 2010 study found that black pepper helped enhance the immune systems own
killer cells, so they were better able to fight off cancer cells. Researchers concluded
that the spice had anti-tumor and immune-boosting properties. Another study that
same year found that black pepper and turmeric both inhibited breast tumor formation,
and could be potential cancer preventive agents. A later 2013 study found that
piperine, the major alkaloid in black pepper, inhibited the growth of cancer cells.
The researchers suggested further investigation into the compound for use in cancer
treatment.
5. Allspice: Its not a combination of spices. Instead, allspice comes from dried, unripe
berries of thePimenta dioica tree. It has antioxidant, anti-inflammatory, and
antimicrobial properties, and has also been found in studies to help suppress cancer
growth. In 2013, researchers announced that ericifolin, a compound found in the
allspice berry, slowed the growth of prostate cancer tumors. It did so by suppressing the
androgen receptor (AR), which is key to the growth of prostate cancer. Androgen
receptor, or AR for short, said lead author Bal L. Lokeshwar, is the principal drug
target for the treatment of prostate cancer, but there is no drug that completely
eliminates AR. This complex compound in allspice seems to do that. The spice not only
slowed tumor growth, but did so by an amazing 55 percent.

Why Some Vegans Crash and Burn

Being vegan is really not a health choice, but more an ethical one.
The vegan diet, in itself, can be healthy or unhealthy. It is not by definition a healthy diet,
because a vegan could choose to eat unhealthy foods and still call herself a pure vegan.
Here are some of the common mistakes that vegans and raw vegans make:

1) Too much fat, especially omega 6 fats

Vegans cut out saturated fats, but often replace it with vegetable oils and other fat sources,
which means that their diet is not only high in fat, but also very high in omega-6 fats.

Many ex-vegans have blamed the vegan diet for being too low in omega-3. But research has
shown that the real problem is that we get too much added omega-6 fat! Were told to eat
healthy fats, like the foods above, but in fact they are throwing our ratios way off.
Omega-6 polyunsaturated fats promote inflammation in the body. When you eat too much of it,
it competes with your absorption of omega-3 fats, which are anti-inflammatory.
Examples of concentrated sources of omega-3 fats include: Nuts, seeds, and oils extracted from
them (sunflower, etc.)

2) Too much fat in general

Vegans eliminate unhealthy animal protein, but often replace it with foods that are very high in
fat, even higher than animal foods. Raw foodists do the same with an overreliance on nuts,
seeds and avocados.
Too much fat in the diet now only promotes heart disease and cancer, but it also affects every
aspect of your health negatively. Its also much easier to gain weight eating fatty foods rather
than eating low-fat, carbohydrate-rich foods.
As I discovered while writing my book Raw Food Controversies, a raw food recipe like Raw
Tacos can contain more calories, more fat, and more sodium that an order of a Big Mac with
large fries at McDonalds!
For raw vegans, sources of fats include olive oil, coconut oil, flax oil, avocado, nuts and seeds
all of which are often used in large quantities in every recipe.
For cooked vegans, fat sources that pile up include: all oils, fried foods like fries, chips,
donuts, crackers, Earth Balance products, coconut milk, vegan cheeses, sour creams, and
fake meat products like Tofurkey.
Vegans should make the center of their meals low-fat, high-carbohydrate foods like fruits,
vegetables, beans and whole grains, and only use higher-fat foods as condiments for flavour, if
they are to be used at all.
Raw vegans need to make the center of each meal fruit, and eat plenty of it to meet their
caloric needs.
Greens should be consumed for minerals, and fatty foods should be used as condiments, not as
the main ingredient in a dish like raw tacos or burgers.
Beware of vegan products such as Earth Balance Toffutti products, Daiya Cheese,
Gimme Leans Gardein products and other dairy or meat replacement.

3) Vegans could be deficient in Vitamin b12

Vitamin B12 deficiencies are common in vegans, especially raw vegans who dont take any
supplement.
Many symptoms can be attributed to a B12 deficiency, including fatigue and failure to thrive.
The standard recommendation is to take a B12 supplement containing 25 to 100 mcg every day,
or one containing at least 1000 mcg three times a week. If youve been on a vegan diet for a
while, you might start with some B12 injections, as low B12 levels can actually prevent
absorption from dietary or supplemental B12. Taking an oral supplement later, can be too little
too late, so get tested for deficiencies if you are concerned.

Vegans who dont make these mistakes

Some vegans and raw foodists say that they dont make these mistakes, but yet still dont feel
right and think they should go back to meat in order to feel better. In many cases, cleaning up
your diet, eating whole foods, getting enough calories without too much fat is enough to make
a difference. In other cases, more complex factors may be at play.
For example, some vegans, especially raw foodists, overly restrict their diet by eating only a
few types of food. This type of nutritional narrowness can lead to some deficiencies, overtime.

Some Tips for a Healthier Plant-Based Diet

Use these tips on any diet!
1) Whenever you make a recipe, just omit the oil or cut in in half, and usually it will taste just
as good without it!
2) Avoid using nuts, seeds or avocados as a main ingredient in any recipe. Use them as
condiments instead.
3) Eat about one pound of green vegetables a day, either in green smoothies, salads, or
steamed vegetables.
4) Minimize the use of all processed plant foods, including ALL oils, sugar, agave, white flours,
etc.
5) Focus on whole plant foods from the following categories: fruits, vegetables, nuts and
seeds, beans, whole grains.
6) Cover your bases for nutrients that may be difficult to get through proper supplementation.
This includes B12 and vitamin D.

One thing we know for certain, a healthy gut prevents disease and promotes longevity.
As we age, all parts of our body get old with us, including the gut.
Weve come to learn how important our gut is to health, but have overlooked the role it plays
in aging. The gut may well turn out to be one of the modifiable factors for longevity.

From Beginning to End

We start life with a sterile gut, but as the infants head passes through the birth canal, the
baby ingests bacteria that begin to instantly colonize the gut. When first put to the breast to
nurse, the baby consumes unique strains of bacteria that only inhabit the area around the
mothers nipple. These provide a cocktail of breast milk and friendly bacteria that foster strong
immunity. As the infant thrives, intestinal flora colonies multiply quickly, and levels climb high.
If antibiotics are indiscriminately used, howeveras when treating minor ailments like seasonal
colds or earachesbacterial levels decline dramatically. This drop off can result in early-age
immune disruption that may affect adult health.
Over a lifetime, the bacteria we harbored as infants decline and some disappear; new ones
appear, and as we age many of the best ones are gone. These changes not only affect the
health of our digestive system, but also how well we absorb nutrients from food, and how well
the immune system protects us from routine viruses like the common cold to serious illnesses
like cancer.

The Gut, Your Immunity, and Aging

Researchers have found that as we age, imbalances in gut bacteria produce an environment
conducive to dybiosis, a term signifying ecological disruption in the gut. Your gut is like a
forest. Everything depends on something else, and all things depend on the overall health of
the trees. Dysbiosis leads to unhealthy tissue changes of the gut lining, causing increased
inflammation, which is associated with weakened immunity.
Older people grow more toxic bacteria and harbor fewer beneficial ones. Researchers found
that seniors have more gram-negative bacteria like Enterobacter and other potentially
pathogenic ones likeClostridium difficile in their large intestines. Gram-negative bacteria
release more endotoxins that cause inflammation, and are linked to urinary and respiratory
infections, and obesity.
In addition, older people have less beneficial bacteria like lactobacilli and bifidobacteria
species. There is less diversity of bacterial groups, and bacterial overgrowth of the wrong types
in the small intestine is more common in older people.
Throughout life, continual exposure to an ever-changing environment, dietary abuses,
infections, overuse of antibiotics, and many other activities either support microorganism
evolution of the intestinal microbiota or disrupt its ecology and function. Body changes in the
aging intestine can have profound and noticeable effects on the microbial composition, and
many of these can be measured by a digestive analysis from a stool test.

Probiotics, Prebiotics, and Symbiotics

Probiotics are live microorganism supplements. To be effective, enough have to reach the
intestine in an active state. You have to take amounts in the billions of units, and you need
ones that are alive and active.
Most health food market places offer many probiotic products found in the refrigerated
section,
including
ones
containing Lactobacillus
rhamnosus, Lactobacillus
reuteri, bifidobacteria species, strains of Lactobacillus casei, and Lactobacillus acidophilus.
A prebiotic is a natural ingredient that helps change the composition and activity of the
microflora environment to benefit wellbeing and health. The most common prebiotics are
inulin-type fructans, including fermentable chicory fructans. Synergistic combinations of
probiotics and prebiotics are called synbiotics.
Several research reviews have summarized the benefits associated with probiotic supplements
for older adults. Typical benefits include increased levels of bifidobacteria, improved bowel

function with less constipation, enhanced innate immunity, and reduced inflammation.
How Probiotics and Prebiotics Benefit the Body
Improve digestive health

Improve nutrient absorption

Enhance immunity

Help prevent cancer

Increase calcium absorption

Improve detoxification
Lower inflammation
Lactobacillus delbrueckii subspecies bulgaricus (L. bulgaricus) OLL1073R-1 is a strain shown to
have immunomodulatory properties in the lab. In one study, giving yogurt fermented by this
strain to older people of an average age of 74.5 years significantly reduced the incidence and
severity of winter colds and upper respiratory symptoms.
Probiotics can reduce diarrhea caused by antibiotic use. Some strains can significantly reduce
the incidence of Clostridium difficile-associated colitis. Saccharomyces boulardii, a strain of
yeast, can be remarkably effective in treating recurrent Clostridium infection.

The Need for Fiber

Fiber in food provides health benefits, but not all commercial fiber products are the same. Few
functional fiber preparations are both effective and palatable. Some may cause irritation to
the gut lining, and some people are allergic to psyllium, the most commonly used fiber
supplement and the least expensive.
For those sensitive to fructans, avoid fiber products and prebiotic supplements that contain
inulin or other fructans.
For the weakened and sensitive intestinal tracks of older people, I recommend a novel fiber
supplement called PolyGlycopleX (PGX). This viscous fiber is easy on the digestive tract, and
also helps reduce spikes in blood sugar after eating, and the subsequent plunge of glucose that
results in hypoglycemia.
A healthy person needs at least 25-35 grams of fiber daily, with an upper limit of about 55
grams. Womens fiber requirements are somewhat less than for men. Fiber supplements are
best taken in amounts varying from 2.5 to 7.5 grams three times daily with meals.

A Plant-Based Diet Promotes Gut Health

Taking probiotic supplements and eating yogurt doesnt guarantee your colonies of friendly
bacteria will bloom. Some strains are better than others. Prebiotics help, but diet plays an
essential role in gut health.
All plants contain fiber, which aid digestion and elimination, and also support healthy colonies
of beneficial bacteria. Fermented foods like sauerkraut provide additional friendly microbial
support for the gut. Polyphenols like blueberries, and those found in red wine,
support Bifidobacterium species.
I havent yet found the ideal probiotic supplement. Instead, I match up the patients
microbiome needs based on their condition, constitution, and results of comprehensive stool
analysis. I expect soon well be able to do a genetic profile of gut bacteria from a single swab.
For now, eat a healthy plant-based diet, including fermented foods and yogurt if youre not
sensitive to dairy, and take a probiotic supplement.

Stress, inflammation, and lack of sleep shorten your telomereswhich can shorten your life.
Three protectors help you overcome the effects.
You probably already know that inflammation, stress, and lack of sleep arent good for you. You
may not know, however, that these things have a huge impact on your cells.
More specifically, they all affect the length of your telomereswhich can actually affect the
length of your life.

What are Telomeres?

In 2000, a young doctor asked molecular biologist Dr. Elizabeth Blackburn a rather simple
question: Does length matter?
Dr. Blackburns research, which focused on the role that DNA tipscalled telomeresplay in the
ability to replicate, eventually earned her a Nobel Prize. But no one had connected this process
to stressful and important life events.
Today, though, the science is clear: Shorter telomeres are associated with dead and dying cells.
Short telomeres also suggest a person is susceptible to age-related diseases and even early
mortality.
So lets take a look at what we can do to keep our telomeres LONG so we live a long and
healthy life!

What Shortens Telomeres?

Taking care of our telomeres means first understanding what outside factors affect them. These
factors are simpler than you might think.

But we should also understand a bit more about what they do.
Telomeres protect the useful, programmed parts of our DNAwhich, in turn, affect when our
cells divide, or make new cells.
Every time a cell divides, it must make a full copy of its DNA. To do this, the DNA unwinds into
smaller, easier-to-copy units called chromosomes. However, when each chromosome is copied,
the process cuts off some of the end pieces.
Think of telomeres as those plastic tips on shoelaces that prevent the laces from unraveling.
With each cycle, a little bit of telomere DNA gets lost, but the important coding DNA is
protected.
Cell division is a natural cause of telomere shortening that we cant control. We can, however,
manage some everyday stressors that shorten our telomeres faster than usual.
Which outside factors affect telomeres the most? Keeping clear of the top three stressors listed
below will not only improve your telomere length, but also your overall health.

Top Three Stressors

1. Inflammation
2. Stress
3. Lack of sleep
1. Inflammation is triggered by your bodys defense system fighting off anything it believes is
hurting
you.
This
includes
germs,
chemicals,
and
radiation.
In a study funded by the National Institute of Health in 2010, chronic inflammation had a
significant correlation with shortened telomere length. It was the first large-scale study to
show evidence that telomere length can relate to increased amounts of inflammation.
In past articles, I have recommended fighting unwanted inflammation with a healthy diet. I
think thats the easiest and most direct approach to keep systemic inflammation in check.
2. That stress can wreak havoc on your body should come as no surprise. But did you know that
psychological stress also boosts inflammation and can speed up the cell-division process?
In a large German study, people with post-traumatic stress disorder had telomeres that were
much shorter than those without the disorder. Some studies have also been done on childhood
trauma and indicate this sort of stress also shortens your telomeres. This backs up my belief
that it is never too soon to start taking care of your stress levels.
3. Sleep is an often-overlooked factor in our overall health. Sleep can help alleviate stress by
reducing the production of stress hormones. Sleep also relaxes your blood vessels, which helps
your heart, and reduces inflammation.

Several scientists have studied telomere length in people who sleep for different lengths of
time. In one recent study done by the University College of London and Cardiff Metropolitan
University, telomeres appeared to be shorter in people getting less than five hours of sleep per
night compared with those sleeping seven or more hours per night.
These studies do not show us, though, whether less sleep led to shorter telomeres or if shorter
telomeres led to insomnia. What we do know is that poor-quality sleep can produce chemicals
that lead to inflammation, which is one of the main culprits in shortening telomeres.
While there are many other stressors that shorten telomeres (more than we have room to
discuss here), we also have three simple ways to protect and even lengthen your telomeres.

Top Three Protectors

1. Antioxidants
2. Exercise
3. Vitamin D
1. Antioxidants are a class of chemicals known for fighting cancer and other ailments.
Antioxidants also help blood vessels expand and regulate the flow of blood. Vitamin C is one
type of antioxidant. Other antioxidants include vitamin E, beta-carotene, and selenium.
Eating foods rich in antioxidants can help preserve your telomeres and improve your health in
other ways as well. A 2008 study published in the International Journal of Cancer discovered
that women with low antioxidant intake had shorter telomeres and an increased risk of breast
cancer.
Getting plenty of antioxidants in your diet is simple. Some antioxidant-rich foods include
chocolate (the darker, the better), blueberries, red wine, tomatoes, and broccoli. Im sure you
have some of your own favorite antioxidant-rich foods, as well.
2. The top recommendation on my annual list of ways to improve your health
is movement. (Seehere.) Regular exercise reduces stress, releases endorphins, improves brain
function, and improves cardiovascular health. And it turns out, exercise also lengthens
telomeres!
Last year, scientists from the University of California, San Francisco tested the relationship
between exercise (along with other lifestyle changes) and telomere length. Participants who
walked at a moderate pace for 30 minutes a day for six days each week lengthened their
telomeres about 10%. Participants also improved their diet, reduced stress, and increased
social support.
Please notice that participants did not need overly strenuous exercise to improve their health.
Even yoga and gardening can count toward your daily movement requirements.

3. The next telomere enhancer on my list might surprise you, or maybe not. The sunshine
vitamin,vitamin D, is associated with telomere length. Vitamin D inhibits cell proliferation
(how fast your cells grow and divide).
A 2007 study published in the American Journal of Clinical Nutrition found a positive
association between high vitamin D concentrations and longer telomeres. Although the study
shows a correlation and not a direct cause and effect, we know vitamin D reduces cell division
in white blood cells (the cells used in most telomere studies), so it may have a direct role in
preserving telomeres.
The best way to get vitamin D is from the sun. Do what I do and go for a walk every day to get
natural sunlight. People who live in areas that dont get much sun in the winter can become
deficient in vitamin D. In those cases, dietary supplements may be necessary.

How Long Are My Telomeres?

Measuring telomeres is a complicated process. Companies like SpectraCell and Life Length will
charge a few thousand dollars for the test and require about five milliliters of blood. Thats
about one teaspoon.
Tests like these are still relatively new, so their precision and usefulness in diagnostics are still
being evaluated. If you are interested in getting your telomeres checked, talk to your doctor or
go online to read more.
Heres the bottom line, though: Research on the importance of telomere length keeps
increasing. The good news is we now have scientific evidence showing how we can preserve
and lengthen our telomeres. Reduce your stress, get plenty of sleep, exercise, and eat plenty
of antioxidant-rich foods like leafy green vegetables and berries.

Depression may have more to do with our gut feelings than we thought.
After Robin Williams death in August 2014, the issue of depression was thrust front and center
into the media. As sufferers and psychologists weighed in, scientists looked for more clues as to
why people develop depression in the first place.
Is there some biological mechanism, aside from heredity, thats at work, here?
Though we still have a long way to go before we understand how depression takes hold, we are
breaking new ground in one area of researchgut health. Recent studies have connected the
anxiety in our heads to imbalances in our guts, with promising potential solutions that may
have a lot of people feeling a lot happier.

Gut and Brain Intimately Linked

Turns out that when you say you have a gut feeling, you may be speaking more literally than
you thought. In a September 2013 study, researchers noted, There is a growing awareness of
the potential for microbiota to influence gut-brain communication in health and disease. They

go on to say that research so far has supported the view that microbiota can influence brain
chemistry and consequently behavior.
Animal studies over the previous several years have shown that participants who are chronically
stressed or suffering from depression have a corresponding disturbance in their gut bacteria. A
link has also been found between major depression and anxiety and irritable bowel syndrome
(IBS).
In one study, for example, researchers put gut bacteria from anxious mice into the guts of
fearless mice. The result? The fearless mice became more anxious. Research from Texas Tech
University Health Sciences Center has discovered new neurochemicals produced by gut
bacteria. These bacteria are, in effect, mind-altering mechanisms, said university researcher
Mark Lyte.
In 2011, researchers published results in Psychosomatic Medicine that showed people with
higher quality diets were less likely to be depressed, whereas those with a higher intake of
processed and unhealthy foods were more likely to be anxious.
Harvard University states that a persons stomach or intestinal distress can be the cause or the
product of anxiety, stress, and depression. Thats because the brain and the gastrointestinal
(GI) system are intimately connectedso intimately that they should be viewed as one
system. They note that a review of 13 studies showed that patients who used psychologically
based approaches experienced better improvement in digestive systems than those who
received conventional medical treatment.

Can We Treat Mental Health Issues Through the Gut?

If its true that an unhealthy or imbalanced gut microbiome can so seriously affect mental
health, might there be some hope that getting the gut back into balance could improve
symptoms of anxiety, depression, and other mental health disorders?
ABC News reported in 2013 that a Boston-area psychiatrist, Dr. James Greenblatt, cured his
patient of attention deficit hyperactivity disorder (ADHD) and obsessive-compulsive disorder
(OCD) with high-powered probiotics and antibiotics combined. Why antibiotics? He found
elevated levels of the clostridia bacteria in the patients urine test. The antibiotics wiped it
out, while the probiotics repopulated the healthy, good bacteria.
Autistic children, as well, may have critical gut imbalances. A 2010 study found that these
children had higher levels of HPHPA bacteria. Once these were controlled with antibiotics, the
children improved. Another 2013 study found that 35 percent of participants with depression
had signs of a leaky gut, which allows bacteria to enter the bloodstream.
Even more exciting, however, is a November 2013 study review that strongly supported
conducting clinical studies of probiotics for the treatment of depression.
A class of probiotics called psychobiotics is, according to lead author Timothy G. Dinan
stated, a live organism that, when ingested in adequate amounts, produces a health benefit in
patients suffering from psychiatric illness.
Studies have already showed this type of treatment to be promising. A recent study by UCLA
researchers found that women who regularly consumed beneficial bacteria in yogurt showed
altered brain function, both while resting and when performing an emotion-recognition task.
Our findings indicate that some of the contents of yogurt may actually change the way our
brain responds to the environment. They went on to note that the gut-brain connection is a
two-way street.

A 2006 study found that participants who scored in the bottom third of the depressed/elated
study reported themselves happy rather than depressed after consuming a probiotic-containing
yogurt drink daily for twenty days.
It may not be as easy as consuming just any probiotics, though. Dinan noted that some are
more effective than others when it comes to affecting brain health. What is clear at this point
is that, of the large number of putative probiotics, only a small percentage have an impact on
behavior and may qualify as psychobiotics.

What You Can Do to Improve Mental Health

Though we need a lot more research before we can completely understand this brain-gut

connection and how it may affect mental illness, we can use what we know so far to help
ourselves to be as mentally healthy as possible.
If youre suffering from depression or anxiety, try adding probiotics to your daily diet
either in the form of food (yogurt, kefir, sauerkraut, kombucha tea, miso, kimchi, and

tempeh), or probiotic supplements.

Have your doctor test you for any unhealthy bacteria in your system.
Boost your intake of fermentable fibers like sweet potatoes, yams, artichokes,

asparagus, dandelion root and greens, mushrooms, and okra.

Adopt an anti-stress technique that works for youexamples include regular exercise,
sports, meditation, yoga, tai chi, massage, long walks, art therapy, etc.

Pectins (derived from the white part under all types of citrus fruit peels) have traditionally
been used as thickening and stabilizing agents for stored foods like fruit and berry jams.
Scientists now know theyre much more than thickening agents.
A family of rogue proteins travels unchecked in your bloodstream wrecking havoc on your cells.
The science sounds like an anarchists playbook, but our modern stressful lifestyle and a diet of
refined foods unleashes the bad actors of our immune system, including proteins that trigger an
inflammatory response.
Rogue proteins target healthy cells and set the stage for disease. These bad actors include
amyloids that are associated with Alzheimers and diabetes, prions associated with mad cow
disease, and galectins associated with chronic inflammation that causes heart disease and
accelerates aging.
Today well talk about galectins, and what you do to tame them before they cause problems.

Galtectin-3: A Prime Source of Chronic Disease

Galectins are a family of about 15 proteins that have an affinity for sugars in the body. When
proteins and sugar bind together, they cause tissue stickiness, or glycosylation. Over time,
glycosylated tissue accumulates and disrupts body systems and networks that keep us healthy.

The rogue protein Galectin-3 is implicated in a wide range of diseases including cancer, HIV,
autoimmune conditions, chronic inflammation, allergies, and accelerated aging.
No doubt about it, excess galectin-3 undermines health.
In cancer, Galectin-3 promotes tumor growth. It accelerates metastasis by acting as a sticky
cell surface protein, allowing malignant cells to accumulate and then proliferate. As cancer
cells multiply, they attract blood vessel formation in a process called angiogenesis. If left
unchecked, cancer explodes throughout the body.
Galectin-3 plays an important role in heart failure. Heart failure is a condition caused by a
combination of factors that result in the heart muscle overworking but underperforming.
Eventually, even though its working harder and faster, the hearts ability to pump blood to the
far reaches of the body becomes less efficient. Without enough oxygen and nutrients in the
blood, body organs suffer.
High galectin-3 levels are also associated with non-alcoholic fatty liver disease. This insidious
disease is commonly found in obese people, type-2 diabetics, and those with high cholesterol.
In the general population, about 20 percent of so-called healthy people have some degree of
fatty liver. Even a small amount of fat accumulation in the liver reduces its detoxification
function, and this loss of liver function may be associated with chronic fatigue.
Over time, liver tissue not only become less efficient, it hardens. This hardening leads to scar
tissue formation called cirrhosis. Severe cirrhosis eventually leads to liver failure, which
causes death.
In conventional medicine, there is no treatment for a fatty liver, and the only treatment for
end-stage cirrhosis is liver transplant. Natural medicine, however, has effective methods for
reducing fat deposits in the liver and for lowering galactic-3. The key is early detection of liver
changes and to lower inflammation effectively.
Conditions Associated With High Galectin-3

Heart Failure
Fatty Liver Disease

Fibrosis
Hypertension

Elevated Cholesterol and LDL

Accelerated Aging

Cancer

Get Your Galectin-3 Tested

Galectin-3 can now be measured by a routine blood test. Researchers call it a culprit
biomarker. Elevated levels suggest increased inflammation in the body. High levels are

associated with heart failure and fatty liver disease, as well as high blood pressure and
cholesterol. Its also an indirect marker of fibrosis, hardening of the tissue of the heart or liver,
or both.
All major clinical laboratories like Labcorp test for Galectin-3. You can order tests on your own
online from Direct Labs or LifeExtension. In our integrative medicine center, we use Cleveland
HeartLab for advanced inflammation testing.
Relative Disease Risk of Galectin-3 Levels (ng/mL)

Too much galectin-3 circulating in the blood is responsible for many of the features of aging
and degenerative disease. From congestive heart failure to aggressive cancers, elevated
galectin-3 triggers a number of degenerative inflammatory processes throughout the body.
Not all patients with heart failure have high levels of galectin-3, but those with an elevated
galectin-3 level have it worse. They are more prone to heart emergencies and have a greater
risk of hospitalization than patients with low or normal levels of galectin-3.
Well need to test lots more patients and gather more data from larger studies in order to
better learn what high galectins-3 levels mean for individual patients. For now, if your levels
are high, its wise take natural medicines to lower galectins-3.

Targeting Galectin-3 with Modified Citrus Pectin

Weve been using citrus pectin in naturopathic medicine for decades. Earlier research indicated
positive results when used for breast and prostate cancer, but we didnt know then how it
worked.
Newer research suggests that advanced forms of modified citrus pectin (MCP), as well as other
natural substances, can block the negative effects of galectin-3 by modifying immune system
inflammatory reactions. Galectin-3 has a biological on-off switch that is influenced by certain
carbohydrates found in foods, but the most researched is pectin.
Pectins have traditionally been used as thickening and stabilizing agents for stored foods like
fruit and berry jams. However, scientists have found them to be much more than thickening
agents.
But, its not whole pectin that targets galectin-3.

The pectin that works best appears to be derived from the white part under all types of citrus
fruit peels. The pith is modified in the laboratory using an enzymatic and pH process to get the
right molecular weightthe exact size of MCP to absorbed into the bloodstream and get into
the right body cells.
Not all MCP products are equal. Most of the current research has been done with PectaSol-C.
The recommended dosage is 5 grams daily mixed in water or diluted juice. Those with high
galectin-3 levels and active disease have to take more. There are no adverse reactions
associated with MCP, but since it is more than 50 percent fiber, large dosages may cause loose
stools.
Modified citrus pectin has other benefits, including helping the body eliminate toxic metals like
mercury, lead, and arsenic. It also supports cell health during aging, and modulates the bodys
immune response.
Modified citrus pectin works synergistically with other natural agents, including curcumin, to
modify inflammation and diindolylmethane (DIM) from broccoli to balance hormones. Medicinal
mushrooms also combine well with modified citrus pectin to support healthy immune function.

Does Science Back Modified Citrus Pectin For Lowering Galectin-3?

Scientists know a lot about galectin-3. With hundreds of studies published over the last few
decades, theyre finding increasing evidence of its role in chronic disease. There is good
research on MCP, particularly with PectaSol-C, termed a galectin-3 inhibitor.
A review paper in 2009 called MCP a one bullet, multiple target compound for the treatment
of cancer. Apparently, it hits different stages of metastasis, slowing down the spread of cancer.
The most current research looks so good that MCP should be considered as part of integrative
therapy for cancer, chronic cardiovascular disease, and fatty liver disease. As an immune
modulator and cell protectant, it may also be useful as part of a comprehensive anti-aging
program. And, because it mobilizes heavy metals, its useful during chelation therapy to rid
mercury, arsenic, lead, and cadmium from the body.

Your Call to Action

As part of your routine blood testing or comprehensive anti-aging panel, check your level of
galectin-3. If your galectin-3 level is high, get started on a plan to lower this rogue protein.
The best approach is to eat a plant-based diet. If your levels are very high, and you already
have a cardiovascular condition, consider going vegetarian or vegan for three to five months.
Include MCP in your nutritional supplement program.

Forget harsh, chemical treatmentsyou can have strong, pretty nails through natural
methods.
Even if youre not obsessed with the latest nail color of gel manicure, split, broken nails arent
fun. They can even be painful if they break off too low.
Fortunately, you dont have to spend a mint on spa treatments to have strong, healthy nails
that look good even without polish. Try the following tips.
1. Avoid harsh chemicals: Cleaning products and even nail polishes can contain harsh
chemicals that sap nails of moisture and leave them prone to breakage. Wear gloves
when cleaning the house (or use natural, eco-friendly cleaners), and always apply
moisturizer after youre done.
2. Moisturize: Dry hands and cuticles lead to unhealthy, unsightly nails. Particularly if you
have your hands in the water a lot every day, your nails can dry out quickly. Get used to
slathering moisture on your hands, and add some extra to your cuticles at night. You
can make your own cuticle oil with vitamin E and essential oils like frankincense,
myrrh, and lemon, or try jojoba, almond, or olive oil.
3. Trim: If your nails are weak and tend to break easily, trim them back for awhile. Nails
that are on the shorter side are less likely to break, giving you time to remedy the
situation before they grow out again.
4. Avoid hand sanitizers: Most contain alcohol, which is drying for nails. Wash with
moisturizing soap and water instead. You can also make your own natural hand sanitizer
by mixing tea tree oil, witch hazel, lavender essential oil, aloe vera, and vitamin E in a
mister or sprayer.
5. Get enough protein: Nails are made of keratin, which is a type of protein. If youve got
weak nails that split easily, you may not be getting enough. Try eating more lean meats,
fish, quinoa, chickpeas, beans, eggs, and yogurt.
6. Get enough healthy fats: The body needs good fats to support the growth of strong
nails. Add more coconut oil, olive oil, fatty fish, walnuts, flaxseed, eggs, avocados,
almonds, and sunflower seeds to your daily diet.
7. Eat more cauliflower: It is a great source of biotin, which helps strengthen and thicken
nails. Other good options include mushrooms, tuna, turkey, Swiss chard, peanut butter,
and cheese.
8. Try horsetail extract: Its a good source of silica, a mineral that naturally helps
strengthen nails and hair. Try a horsetail supplement or enjoy horsetail herb tea. Youll
likely enjoy more healthy hair, as well!

Tart cherry juice is one of the many things that will help you fall asleep.
Sleeping pills are not good for you. Recent studies have linked them with hallucinations,
sleepwalking, nocturnal eating, driving accidents, and even premature death.
Sometimes, though, you just need to get some sleep. Maybe you have an important event the
next morning, or youve been struggling with insomnia for some time.
How about food? Turns out that there are several foods and beverages that will actually help
you sleep.

1. Tart cherry juice: A recent 2014 study found that tart cherry juice helps you sleep
better at night. Adults with insomnia who drank eight ounces of the juice twice a day
for two weeks increased their sleeping time by nearly 90 minutes. These participants
also experienced more efficient sleep. Tart cherries are a natural source of melatonin
the hormone that helps regulate the sleeping and waking cycle. Researchers theorized
that the proanthocyanidins in the cherries also help increase the availability of
tryptophan, an amino acid that also helps with sleep.
2. Bananas: They contain high levels of tryptophan. The body uses tryptophan to make
5-HTPa compound that turns around and helps manufacturer serotonin and melatonin,
which are both important for quality sleep.
3. Salmon: The key here is omega-3 fatty acids. Theyve been found to help promote
good sleep. A 2014 study, for example, found that having higher levels of the omega-3
fatty acid DHA is associated with better sleep. (The participants took supplements of
600 mg.)
4. Raw spinach: Studies have found that magnesium is very important for sleep. In
2012, researchers randomly assigned magnesium (500 mg) or a placebo to participants
daily for eight weeks. Those taking the magnesium experienced significant
improvements in sleep time and sleep efficiency, and reductions in early morning
awakening. In addition to spinach, try squash and pumpkin seeds, mackerel, and
soybeans.
5. White beans: A lack of potassium has been linked with sleep problems. A 1991 study,
for instance, found that potassium supplementation increased sleep efficiency and
reduced nighttime wakening. You can also try baked potatoes, dried apricots, avocado,
and acorn squash.
6. Jasmine rice: Have you heard of this one? Also called Thai fragrant rice, its a nutty
variety thats less sticky than other types. A 2007 study found that men who ate meals
that included Jasmine rice four hours before bedtime went to sleep faster than those
who ate low-carb mealsmost within nine minutes. Researchers theorized that foods
like jasmine rice, which are high on the glycemic index (not good for diabetics), can
boost tryptophan and serotonin.
7. Sweet potatoes: These contain the sleep-promoting carbohydrates of jasmine rice,
with the relaxing potassium of white beans. Have one of these for dinner and youre
more likely to nod off without struggle.

Foods that Keep You Awake

While youre choosing foods to help you sleep, be sure you avoid thesetheyll keep you awake
or will cause you to wake up in the middle of the night.
1. Alcoholit may help you fall asleep, but it will reduce your quality of sleep.
2. Tomatoesparticularly if youre sensitive to the acid, these may cause acid reflux. If
dinner has tomatoes, be sure to eat it early so you have time to digest before falling
asleep. Spicy foods can cause the same problems.
3. Chocolateit has caffeine, which can disrupt sleep patterns.
4. Aged cheeseparmesan, asiago, romano, and other hard cheeses contain tyramine, an
amino acid that stimulates the brain. Avoid smoked fish and cured meats for the same
reason. Fresh cheese, like mozzarella, is a better choice.

5. Anything high-fatthese interrupt the sleep cycle, disturbing deep sleep.

Youve gone gluten-free, but youre still not feeling well. What gives?
Every morning when I first come in to the clinic, I look at my patient schedule for the day. Most
of my patients have complex chronic diseasescomplicated conditions that are difficult to
understand and just as hard to treat. Some have unexplained illnesses, which means that
doctors dont know why theyre sick.
A small percentage of people with unexplained illnesses feel better when they stop eating
gluten. In a previous blog, I wrote that removing gluten grains also cuts out FODMAP foods, so
improvement in gastrointestinal bloating may not be due to reducing gluten, alone. Natural
sugars in the same foods that contain glutenlike wheatplay major roles in causing gas and
bloating, and are also associated with chronic inflammation.
What about those with diagnosed Celiac Disease (CD) who dont get completely better by
avoiding gluten? The same can apply to those with unexplained illnesses who do not have CD,
but experience wheat allergy or gluten sensitivity. In these cases, going gluten-free and eating
a low FODMAP diet sometimes is not enough.

Avoid The Medical Blame Game

From my clinical experience, its clear to me that I cant blame every unexplained illness on
gluten. However, its justifiable to try a gluten-free diet to see if there are improvements. If
you dont get better, or only make some improvement that stalls partway to a cure, try
avoiding FODMAP foods.
Lactose intolerance and milk allergy are other common causes of persistent gas and bloating. In
fact, 70% of the population has some form of lactose sensitivity. If youve already tried avoiding
gluten and FODMAPs and youre still not completely better, try eliminating dairy products.
If thats not enough, I evaluate liver and gallbladder function. You can improve liver and gall
bladder function with choleretic foods and herbs like artichokes, milk thistle, dandelion,
chicory, and rosemary.
Functional disorders of the gut, with or without CD, are associated with compromised
gallbladder function and liver disorders, and also with pancreatic insufficiency, overgrowth of
bacteria in the small intestine, and imbalance of gut-friendly bacteria.
The intestinal ecological terrain involving a wide range of friendly bacteria is responsible for
the integrity and function of the entire gastrointestinal system.

Nutritional Deficiencies and Gluten Sensitivity

CD and chronic gastrointestinal sensitivity disorders are associated with low-grade
malnutrition. If you restrict your diet too much, or go raw vegan for too long, nutritional
deficiencies will appear. The most common deficiencies are vitamin D3, vitamin B12, folic acid,
calcium, and iron.
Up to 70% of people with CD, and those avoiding dairy due to milk allergy or lactose
intolerance, have some degree of calcium deficiency. If vitamin D 15-hydroxy levels are lower
than 30 ng/mL, calcium utilization is reduced in the body. Since vitamin D is a fat-soluble
nutrient, absorption is inhibited in people with chronic inflammatory gut disorders. The same

applies to other fat-soluble nutrients like vitamin A and also to omega-3 fish oils. Check your
blood levels for these important nutrients to make sure youre getting enough.
Vitamin B12 deficiency is common in those with CD and other gut inflammatory disorders
because B12 is not absorbed well enough. Low gastric acid and pancreatic insufficiency
contribute to the effective breakdown of foods leading to poor absorption of nutrients. Lack of
vitamin B12 can lead to chronic anemia.
Iron deficiency anemia is common in CD, but most recover when on a gluten-free diet because
they absorb iron better. To improve iron absorption, include foods with ascorbic acid (vitamin
C) like citrus fruits, and avoid foods with high levels of myo-inositol hexaphosphoric acid (IP6),
also known as phytic acid. IP6 foods include soy and other legumes and corn.
Complex unexplained illnesses are very difficult to understand and treat successfully. If you
have persistent abdominal bloating, IBS, and other gut symptoms, consider avoiding gluten,
FODMAPs, and dairy. If thats not enough to solve your condition, support gall bladder and liver
function: take probiotics and a pancreatic enzyme supplement.
Five Steps To Solving Chronic Gas and Bloating
1. Avoid Gluten
2. Avoid FODMAPs
3. Avoid Dairy
4. Take probiotics
5. Take pancreatic digestive enzymes
Remember, unexplained illness might have other causes, like Lyme disease or an autoimmune
disorder like Lupus. Its important that once youve made changes to your diet, if youre not
considerably improved within three months, that you consult an integrative medicine doctor
who has experience in diagnosing unexplained illnesses.

Why is it that after ten thousands of years of agriculture, we dont know what foods work
best?
Bethany, a single mother of two, was in pain. She was about to finish a Ph.D. from a top
university, worked full time, exercised regularly, and ate healthy organic foods. In fact, she
only shoppedfor everything!at one of our nations largest health food stores. Though
overworked and stressed, she should have been healthy, but she wasnt.
She came to see me because of severe abdominal bloating and discomfort, alternating
constipation and loose stools, and a sense of feeling full all the time even if she skipped meals.
Her family doctor told her she might have irritable bowel syndrome (IBS) and there was no
treatment. She went gluten-free and felt better for about five days, but then her symptoms
returned. She was not as uncomfortable as before, but her symptoms were bad enough to push
her to make an appointment to see me.
In her mind, her symptoms were a mystery. She blamed it all on stress. Certainly, it couldnt be
her diet. I asked her to go shopping just before her next visit with me, and to bring her
groceries with her. The next week, she brought in two bags of organic, gluten and wheat free,
packaged and precooked foods. There was not a fresh, live food in those two bags.

Whats The Enemy of Health?

Why have gluten-free diets become so popular? Is it because nutritional science defined a
marauding gluten gene, or that irrefutable clinical evidence informed doctors that their
patients are getting sick because of the effects of gluten?
Is it because we simply dont know the best diet for modern people? Because were getting
sicker and sicker in a country of abundance, so were desperately seeking a diagnosis for whats
ailing us?
Since we dont know what works best, were trying to figure out what works well enough. But
are we following the right piper?
Sure, some food scientists are employed by big agribusiness and global food corporations like
Monsanto and United Fruit, or Coca Cola, but theres still some good science performed at
universities and private institutions. I agree that nutritional science needs some serious
catching up, but that doesnt make it all worthless.
Why is it that after ten thousands of years of agriculture, we dont know what foods work best?

The Bane of Modern Lifestyle

For the past century, ever since the start of the modern era, every generation of Americans has
come up with it=s own version of the best diet. Weve had fruitarians and Paleos, moderate
vegans and total raw foodies. Few of the previous generations diets are in fashion any longer.
Were currently working on our most recent version. Our current notions, including gluten-free,
are not based on science or good medicine, and will also likely turn out to be just as useless.
Because we have more chronic diseases then previous generations, plus an epidemic of
unwellnessconditions like allergies, CFS, fibromyalgia, and IBS, for which traditional doctors
have no answerswere more desperate then ever to find a cause in our diets. But is gluten
really the culprit?
Celiac disease is a condition caused by an immune reaction to gliadin, a gluten protein found in
wheat and similar grains such as barley and rye. Upon exposure to gliadin, the enzyme
transglutaminase modifies this protein, causing the immune system to cross-react with the
lining of the intestines, triggering an inflammatory reaction.
Its the inflammation that causes the symptoms, along with excessive fermentation that
produces intestinal gas and bloating. Little by little, tissue changes happen, including thinning
of the lining of the small intestine. This thinningoften called leaky gut interferes with the
absorption of nutrients.
Between 40-70% of people experience this problem at some point in their life, but not all these
people have celiac disease.
I rarely find a patient who tests positive for celiac disease. This observation from my clinical
practice is consistent with the scientific evidence. Several screening studies in Europe, South
America, Australia, and the U.S. suggest that only about 0.51% of people have celiac disease.
For those with celiac, the only effective treatment is a lifelong gluten-free diet.
What about the rest of people with similar symptoms?

Is It a Wheat Allergy?
While gluten sensitivity is caused by a reaction to wheat proteins, it is not the same as a wheat
allergy. If you have wheat allergy, your immune system is primed to react to all proteins in
wheat, including gliadin and gluten.
Symptoms of wheat allergy are not confined to the intestines. You may also experience hives,
itching and irritation in your mouth and throat, nasal congestion, asthma, and intestinal

cramping or diarrhea shortly after eating wheat products. If you are allergic to wheat, specific
antibody markers to wheat proteins can be found with a simple blood test.
Because wheat has been extensively hybridized and even genetically modified so it produces
more gluten, more people have milder versions of the same symptoms as celiac disease and
wheat allergies. These wheat sensitive people, like Bethany, who cut out wheat or go
completely gluten-free, feel better, at least for a while.
So my patients with abdominal bloating and fatigue who get better on a gluten-free diet are
not entirely wrong. But is it really that simple?

Could It Be Fructan and Not Gluten?

Gastroenterologists around the world have been working hard to decipher the gluten puzzle.
The evidence has convinced them of two things: (1) the number of people who are truly nonceliac gluten or wheat sensitive is probably very small, and (2) people who say they feel better
on a gluten-free diet are more likely sensitive to a specific kind of carbohydrate in the wheat
not gluten or gliadin protein.
Fructan is a member of a group of carbs that gastroenterologists say irritates the guts of a lot
of people. It causes all the same symptoms blamed on gluten: gas, diarrhea, constipation,
distention and lots of other uncomfortable abdominal symptoms.
But fructan is not alone as a likely trigger of our epidemic of gut trouble. Altogether, this group
of carbs is called fermentable oligo-di-monosaccharides and polyols, or FODMAPs.
Fructans belong to a class of carbs called fructooligosaccharides. In nature, fructans help
store polysaccharides as a source of energy. Nearly all grains and lots of fruits and vegetables
make fructans. Rice is about the only grain that doesnt, so its a good choice for those who are
sensitive to fructans.
In addition to fructans in wheat, the FODMAP family includes other natural sugars like fructose,
lactose, and galactans that are found in legumes.

Common Foods Containing Fructans:

Artichokes
Barley

Garlic
Leeks

Onions
Rye

Shallots
Wheat
Inulin, another type of fructan, is commonly used as a probiotic supplement to improve how
friendly bacteria work in the body. People who are sensitive to fructans are also likely to react
to inulins, so have to avoid most prebiotic supplements.

Foods and Supplements High in Inulin:

Agave
Burdock

Chicory
Dandelion

Elecampane
Jerusalem Artichokes

Jicama

Wild Yam
Yacon

FODMAPs Linked to IBS and Inflammatory Gut Symptoms

Most people can digest FODMAPs just fine, but for those with chronic gut disorders like IBS,
fructans are poorly absorbed by the small intestine. In the large intestine, these partially
digested carbs get fermented by bacteria and produce gas, which causes bloating and leads to
all the other unpleasant symptoms typically associated with gluten.
IBS is a common ailment, affecting up to 20% of Americans. This number is consistent with what
I find in my practice. This is a large number of people. If we include all types of inflammatory
bowel disorders (IBD) like colitis, the number is even higher. But not all people with these
symptoms go to see their doctor. About 1.4 million people have been diagnosed with some form
of IBD, and more than one quarter of all Americans experience some symptoms associated with
IBS or IBD.
For most people with IBS, FODMAPs like fructan are more likely than gluten to cause symptoms.
That means you really have to understand the differences between gluten sources and FODMAP
sources. Its not easy to figure out whats upsetting your stomach and intestines, but in order
to get better, you have learn how to avoid the foods that trigger symptoms.
There are no laboratory biomarkers for gluten or FODMAP sensitivity. Unlike the blood work,
gene tests, and intestinal biopsies that can lead to a diagnosis of celiac disease, doctors rely on
patients symptoms and their correlation to problem foods to diagnose IBS. Often these
symptoms are mysterious and elusive. Non-celiac patients that suspect gluten as the root of
their problem can do little more than eliminate different foods and see how they feel. Easier
said than done.

Low FODMAP/Low Fructose Diet

Cutting back on FODMAPs is not as easy as going gluten-free. Theres no health industry like the
one catering to the gluten-free market. Youll have to avoid wheat, because it contains
fructans, but youll also have to cut out a whole list of other foods.
Because the level of fructose in our diet has increased in recent years, its also wise to cut
back on high fructose foods like agave syrup and honey. Fructose malabsorption is a medical
condition effecting about 35% of Americans, and like fructans and gluten, is associated with
chronic bowel disorders.

High FODMAP Foods:

Apples
Artichokes

Asparagus
Beets

Cashews
Corn

Garlic
Leeks

Legumes
Mangos

Onions

Pears

Pistachios
Rye

Watermelon
Wheat
Dont misunderstand me. Wheat isnt off the hook: people who suffer from IBS are not
imagining it. But there are other, more likely reasons for your symptoms. The entire problem
hasnt been completely figured out yet, but were getting there.

If You Think You Are Gluten Intolerant:

Get tested to see if you have celiac disease.
Get tested for wheat allergy.

If Youre Thinking of Going Gluten-Free:

Get tested for celiac disease and wheat allergy

Avoid high fructose foods

HOW RAW FOODISTS GET SICK: 10 DEADLY OUTCOMES FOR

OTHERWISE SUPER HEALTHY PEOPLE

10 Things That Can Kill or Injure Otherwise SuperHealthy People

Most people in Western countries die of lifestyle-related diseases. The biggest killers are heart
disease and cancer, which account for the vast majority of deaths in the world.
Raw foodists and other people who eat a very healthy diet will protect themselves from those
degenerative diseases that affect most people. Ive rarely heard of a raw foodist dying of colon
cancer, a stroke, or as the consequences of diabetes.
However, super-healthy people, because of their lifestyle habits and the beliefs that dictate
them, are at risk of suffering from all kinds of diseases, often at a faster rate than the general
population.
Here are 10 Things That Can Kill or Injure Otherwise Super-Healthy People

1. Sun Damage.
Raw foodists, fitness buffs and paleo folks are often sun worshippers. Because they believe that
sunscreen causes cancer, rather than preventing it, they carelessly expose themselves to too
much sun, too often.
Although some studies show a correlation between cancer risks and people avoiding the sun
and using sunscreen, those studies generally isolate Nordic populations that are at risk for

vitamin D deficiencies, living in areas where theres little sun most of the year. And we know
that vitamin D deficiencies can lead to cancer. (Also: people who use sunscreen often dont
realize that their skin is still being burned by the sun if they stay in it for too long, as even the
best sunscreen is never a complete protection.)
We do need some exposure to the sunrays in order to produce adequate vitamin D, but its very
important never to burn our skin.
What Ive personally found is that most raw foodists and fitness buffs I have met stay in the sun
for way too long and rarely care about protecting their skin from excessive sun exposure.
Theres the theory that because they eat a lot of fruits and vegetables rich in antioxidants,
their skin may get some extra protection and be less likely to develop cancer.
This may very well be true; however, the end result is that most of those raw foodists ended up
with old-looking skin, way before their time, as a result of this excess sun exposure. Their diet
may protect them from cancer, but it will not prevent the DNA damage from sunshine that
causes skin to wrinkle.
To prevent this from happening, make sure that you dont overexpose your skin to the sun.

First

rule:

do

not

burn!

Avoid sun exposure when the sun is the strongest (between 10 a.m. and 4 p.m., but especially
in midday). If you are out in the sun at that time, make sure to protect yourself.
Eat plenty of foods rich in antioxidants. Green smoothies or juices!
Wear protective clothing. A white t-shirt has a SPF of 5. That is not enough in most cases. If
you engage in water-based activities, such as snorkeling, wear a shirt specially designed for sun
protection,
with
a
higher
SPF.

Use
a
natural
skin
moisturizer
with
an
SPF
of
15.
You can use a natural sunscreen containing zinc oxide. Its the safest sunscreen, but not the
most pleasing aesthetically, as it tends to leave a pasty film on the skin. Check out this product
Be smart about it! Its okay to get some sunshine. You want to find the right balance. Protect
yourself the rest of the time.

2. Staph Infection
Raw foodists and hippies often like to spend a lot of time in tropical countries, where they
often stay in farms, spending a lot of time outside and exercising, and sweating profusely.
Therefore, staph infections seem to be common in these people. I cant count the number of
times I heard of a raw foodist living in a place like Hawaii or Thailand suffering from a staph
infection! Some have even done videos about their experience.
This disease is caused by bacteria and can be very painful. Some raw foodists refuse treatments
with antibiotics and often drag on the disease unnecessarily for months.

Avoid the disease by keeping your hands clean with regular cleaning, and avoid contact with
other peoples wounds or bandages.

3. Dental Disease
Raw foodists generally avoid common degenerative diseases that affect millions, but seem to
be more at risk for dental disease. They experience more cavities, more enamel erosion, and
are more at risk for periodontal disease.
More than one raw foodist I know has lost almost all of their teeth. And many have had other
serious dental problems as well.
A study done in Germany found that when subjects switched to a raw food diet, they
experienced a higher incidence of enamel erosion.
A big reason why raw foodists have dental problems is that they eat all day. They dont have
proper meals because fruits and vegetables are so low in calories that they dont get full eating
them, and have to continue grazing on fruit all day.
Its better to train yourself to have fewer meals a day, to avoid the constant onslaught of sugar
in the mouth.
Also, vegetarian foods contain more acidity, in general. Author PETA BEE writes in the Daily
Mail:
Fruit and vegetables are generally acidic and studies have suggested vegetarians are more at
risk.
Dentists at the University of Dundee found that different cooking methods could increase the
acidity of vegetarian dishes, such as roasted vegetables. Exposure to high temperatures
produced chemical changes that made the acid more concentrated, and more damaging to
teeth.
In particular, the acidity level of courgettes, peppers, onions and aubergines increased when
roasted.
To find out more information on this important topic, make sure to read the program How to
Prevent and Heal Dental Disasters, available here.

4- Malnutrition and Starvation

A few years ago, I met a lovely woman who was involved in a local raw food society where I
gave a conference on the west coast of Canada. She was a healthy person in her forties,
following a raw vegan diet.

She died a few weeks later, under mysterious circumstances.

Apparently, she got into the idea of eating less and less, which is very popular in the raw food
movement even now. She was already so thin why? I thought to myself.
Eventually, she started to feel weak. She ended up in the hospital, where doctors could not
figure out what her problem was. At that point, she entered the medical system, where doctors
were not aware of the problem of how sensitive she could be. Her body was so weak and
pure from all these years of eating raw and calorie restriction that possibly some of the drugs
they gave her killed her.
So What Happened?
When you weaken the body with a low-calorie diet for too long, and only consume a little fruit,
juices and some raw veggies with a lot of fasting, the body eventually becomes very sensitive.
I am convinced that this woman ultimately died from the treatments that were administered to
her at the hospital by well-meaning doctors. She would not have died, of course, had she not
followed her detox program for too long.
Thats why people who fast for long periods of time are at risk and have to be supervised by
doctors who understand these issues and know what to do in case a problem arises.
In the end, this poor woman was killed by philosophy: the philosophy of extreme raw veganism
and breatharianism.

5- B12 Deficiency
I once knew a German guy in Costa Rica who had decided to live on an extreme diet of coconut
water and papayas. He was later found naked singing to himself at a bus stop. The locals put
him on a plane back to Germany, where he was diagnosed with a severe B12 deficiency.
B12 deficiencies can cause mental confusion as well as psychosis and hallucinations. This is
typically a symptom that only occurs in very advanced cases of total depletion.
A famous case of B12 deficiency in vegans is that of T.C. Fry.
T.C. Fry arguably turned more people on to the raw food diet than anyone else in history. He
was the inspiration behind the book Fit for Life by Harvey and Marilyn Diamond, a bestseller
that promoted Natural Hygiene and raw foods. Many of todays leaders in the health industry
were inspired by this book.
T.C. Fry initially had one of the most interesting stories of before and after out of any writer
in this field. At 45, overweight and with a heart condition, he turned his health around.

In 1996, T.C. Fry died at the age of 69. Since his death, many articles have been written to
attempt to explain his death. According to Dr. Fuhrman, who saw his blood work, his B12 levels
were severely deficient and the lowest he had ever seen.
B12 is a water-soluble vitamin that is essential for proper functioning of the brain and nervous
system and blood formation. Only bacteria and algae can synthesize this vitamin. For this
reason, B12 is not normally found in vegan diets, but is found in animal foods (from bacteria
growing on the food).
In the animal world, many herbivorous animals obtain their vitamin B12 by eating their own
feces. Because pure veganism is a modern invention of humans, it is possible that throughout
history, the main source of vitamin B12 for humans was the consumption of some animal
products. Vitamin B12 is found in animal flesh, fish, milk, and eggs (although eggs contain a
factor that can block the absorption of B12).
Vegan foods that have been reputed to contain B12, such as seaweed, barley grass, nutritional
yeast, spirulina, and micro-algae have been shown to contain an analog form of vitamin B12,
which can increase our need for real vitamin B12.
While a B12 deficiency can be nasty, and include multiple problems such as personality change,
memory loss, and disorientation, low B12 levels are rarely recognized as a contributing factor
for heart disease.

6- Heart Disease
Just like in the general population, most vegans and vegetarians die of heart disease. Yet,
vegans and vegetarians have some of the lowest risk factors for heart disease, like high
cholesterol and blood pressure. So what gives?
The vegan world was shocked when Jay Dinshah, founder of the American Vegan Society, died
of a heart attack at age 66, way below the life expectancy in the United States.
Mr. Dinshah was raised as a vegan.
In the wake of Jay Dinshahs death, Dr. Michael Klaper, an expert on vegan nutrition, wrote the
following:
Elevated blood levels of homocysteine, a byproduct of the metabolism of the essential amino
acid methionine, can contribute to damage of the artery walls, which is viewed as an early
step in the build-up of atherosclerotic plaque in the arteries. Cobalamin (vitamin B12) is
essential for the metabolism and elimination of homocysteine, and if vitamin B12 in the blood
is not adequate, homocysteine may rise to artery-damaging levels. Because modern-day
vegans and vegetarians do not consume vitamin B12 from our environment as did our ancestors
(on the surface of root vegetables, drinking water from free-flowing streams and wells, etc.),
people nourishing themselves on exclusively plant-based foods would be wise to consume

vitamin B12-enriched foods, or some food or supplement containing at least 5 to 10

micrograms (mcg.) of vitamin B12 one to two times weekly.Source
Dr. Michael Greger, another expert on the vegan diet, also researched extensively the life
expectancy and causes of death of vegans and vegetarians, summarized in this video.
In addition to low B12 levels, another cause of heart disease in vegans is a high omega-6 to
omega-3 ratio. Vegetarians often consume too many oils rich in omega-6.
Omega-6 fats (contained in sunflower oil, corn oil, and most nuts and seeds), are inflammatory.
Omega-3 fats (contained in fatty fish, hemp, chia, flax, and greens), are anti-inflammatory.
The idea is not to overload on omega-3 fats, but instead watch for the total RATIO of omega-6
to omega-3 fats in the diet. Essentially, this is accomplished by avoiding eating too many fats in
concentrated foods (especially oils), particularly corn, sesame, cottonseed, and sunflower
products. Avoid eating more than 1-2 ounces of nuts a day, and make sure to include a source
of omega-3 in your diet. Ground flax seeds should be part of everyones diet.
Also related to B12

7- Neurological Disease and Depression

A few years ago, I was back in Canada, and met an acquaintance who told me an interesting
story. The guy had just recovered from a serious B12 deficiency. He wasnt a vegetarian.
Sometimes, B12 deficiencies can occur from malabsorption problems, even when B12 is present
in the diet.
Through his ordeal, he was misdiagnosed by several doctors with a mental illness, including
paranoia and depression. He was put on anti-depressants, which made him gain weight and did
nothing to alleviate his symptoms. After a few weeks, he finally found the right doctor who
diagnosed his B12 deficiency. He had levels is the low 20s (normal should be over 200 pg/ml).
Finally, the doctor ordered B12 shots and the situation was resolved. But undeniably, his brain
probably suffered some permanent neurological damage through this extended period of B12
deficiency.
One of the major vitamin deficiencies that vegetarians are at risk for is a lack of vitamin B12.
Found only in meat and dairy foods or foods such as cereal that have been artificially fortified,
it is vital for cell growth and nerve function.
If you dont get enough B12, you are at risk of mild neurological problems, including mood
swings and depression.

A vitamin B12 deficiency can manifest itself in extreme fatigue and brain or mood problems,
says Bridget Benelam, from the British Nutrition Foundation.

8- Hypothyroidism
Vegetarians, vegans, raw foodists and healthy eaters often suffer from hypothyroidism.
This could be caused in part by the fact that they tend to avoid table salt, which is often the
only source of iodine in the diet. Soils in many parts of the world are deficient in iodine, and a
deficiency in this mineral can cause hypothyroidism.
I recommend getting your thyroid function checked periodically, and including a source of
iodine in the diet. This could be a supplement, or sea vegetables containing iodine.
Also avoid eating large quantities of raw bok choy.
Raw bok choy contains compounds called glucosinolates that have been found to inhibit
thyroid function. One 88-year-old woman in the U.S. was eating two or three pounds of raw Bok
Choy per day and almost died from hypothyroidism because of that. This is not to say that raw
Bok Choy should be avoided, but it should be used in moderation.

9- Food Poisoning
A few careless raw vegans have made the news by unfortunately dying after ingesting wild
herbs that were toxic.
For example, theres a plant found in tropical countries, called ketuk. It can be planted in any
garden and spreads like crazy. Its leaves are edible and relatively tasty. But it can only be
eaten in very small quantities. A few years ago in Thailand, a green preparation made with
ketuk leaves was sold as a natural remedy for weight loss. After a few people died from
overdose, the ketuk-based product had to be taken off the shelves.
Raw foodists who stick with foods from the grocery store or farmers market should be okay,
but those venturing into the world of wild foods should never do so without professional
guidance.

10- Old Age

Ultimately, the goal for any health-conscious person is to die of old age. The human being has a
natural lifespan, and even under the best circumstances and on the best diet in the world,
most people will not outlive the average lifespan. Genetic components may be part of it.
Whenever a vegetarian or paleo eater dies at more or less the average life expectancy and of
natural causes, we often hear people say How come he didnt live any longer?

The reality is that were all going to die of something. If were lucky, it will be one of two
things:
Heart failure. Eventually, the cardiovascular system weakens with time, and thats how people
die in their sleep.
Immune System Failure. Many old people die of pneumonia, or other infectious disease. With
age, the immune system weakens, leaving old people more susceptible to diseases and
infections that would not have harmed them in their youth.
Its also possible that developing and dying from cancer at an advanced age is not unnatural.
As we age, there are more and more possibilities for our DNA to develop mutations, and with
age, the body gets weaker and weaker at re-establishing homeostasis.
Many people who have died of degenerative diseases, say of a heart attack at age 70, probably
also had underlying issues, like cancer, that would have manifested themselves later in life.
Speaking of heart disease, it is not natural or normal for human beings to die from the
consequences of atherosclerosis at any point in life. Our arteries are meant to stay clean and
last us for a lifetime!

IODINETHE MOST MISUNDERSTOOD MICRONUTRIENT

Earths oceans are the main repositories of iodine,

and nowhere is iodine as highly concentrated as in seaweed.
Have you ever wondered what nutrient youre lacking most? Is it vitamin D3, B12, folic acid, or
iron?
These nutrients are among those that get a lot of media coverage and clinical attention. Even
vitamin K2 is getting more press. But, iodinethe most misunderstood nutrientneeds more
attention, and rightfully so.

The Amazing Iodine Molecule

Iodine is one of the most beautiful of all elements. When solid, it is a heavy gray metallic
material. When heated, it does not melt. Instead, it sublimes. Sublimation is the process by
which a solid turns directly to a gas without first melting. When iodine sublimes, its vapor gives
off a violet glow.

Iodine Deficiency

The consequences of iodine deficiency are well known by scientists. Yet despite this
knowledge, rates of iodine deficiency have reached epidemic levels, increasing fourfold over
the past 40 years. A startling 74% of normal, healthy adults do not get enough iodine. So why
dont doctors know more about the effects of not enough iodine? Lets take a closer look.
Iodine is critical to healthy thyroid function. The thyroid hormonestriiodothyronine (T3) and
thyroxine (T4)are tyrosine-based hormones produced by the thyroid gland that are necessary
for healthy metabolism. Iodine is a key component in the production of T3 and T4. Not enough
iodine causes reduced production of T3 and T4, which results in an enlarged thyroid gland.
Iodine deficiency can cause weight gain, low energy, depression, and is associated with
cardiovascular disease, cognitive decline, and with a variety of cancersall health risks that
are also associated with low thyroid hormone.
When iodine deficiency is severe, it causes goiter and cretinism, mental retardation, infertility,
and increased perinatal death. Iodine deficiency is a significant global public health problem.
Even borderline low levels undermine your personal wellness.

What Happened To Our Iodine Supply?

There are two main reasons why iodine deficiency is making a comeback: (1) lack of iodine in
the food chain, and (2) interference by toxic chemicals.
Until recently, about 25% of the iodine in the diet was from wheat, because iodine was used in
the processing of flour. But now, a lot of flour in the U.S. is processed with a chemical cousin of
iodine, bromide (potassium bromate), which helps makes flour doughier, rise higher, and gives
the loaf a better appearance. Bromide has its own problems, though. Not only has it replaced
iodine in bread, which is an important source of energy from starch in the American diet, but it
can block the activity of iodine.
Sources of Bromine:

Baked goods

Citrus flavored soft drinks

Fabric fire retardants

Hair dyes
Prescription medicines

Pesticides used on strawberries

Plastics

Toothpaste and mouthwashes

This is also true for two more of iodines chemical cousins: chlorine and fluoride, both of which
are found in tap water. Fluoride is by far the worst iodine disrupter. Its found in commercial
toothpaste and in most of our public water supply, so every time you take a shower, brush your

teeth, or drink from the tap, the body gets a little fluoride. Eventually, it builds up and over
time leeches out iodine.
If you are on a wheat-free diet and dont drink tap water, you can avoid bromide, chlorine, and
fluoride, but you may not get enough iodine unless you eat seaweed or take iodine
supplements. All seaweeds are excellent natural sources of iodine.

Womens Health and Iodine Deficiency

Women need more iodine during pregnancy and while nursing, due to increased thyroid
hormone production, increased iodine loss in urine, and higher fetal iodine requirements.
Adverse effects of iodine deficiency in pregnancy include enlarged thyroid in the mother and
fetus, and in the infant it can cause cretinism, intellectual impairments, and low thyroid
activity in the newborn. Dietary iodine requirements are also higher when nursing due to the
concentration of iodine in breast milk.
Breast health also requires sufficient iodine. The link between breast cancer and thyroid
disease reveals that there is an increased prevalence of autoimmune thyroid disease like
Hashimotos in patients with breast cancer.
One area in which thyroid and breast functions overlap is in the uptake and utilization of
dietary iodide. Researchers found that iodine supplements or iodine-rich seaweed inhibits
breast tumor development. This is not surprising because Japanese women, who consume a
diet containing iodine-rich seaweed, have much lower incidence of breast cancer than
American women.

Iodine Synergy
Scientist and doctors know that thyroid hormone metabolism depends on getting enough
iodine. Whats not on your doctors clinical radar is that iodine deficiency may produce
conditions of oxidative stress creating toxicity in the cells. Healing cytotoxic effects depends
on enough antioxidant enzymes and correcting selenium deficiency, one of the most important
dietary antioxidants. For iodine to work best, you need enough selenium.

How Much Iodine Do You Need?

The recommended dietary allowance of iodine is 100 micrograms/day for adults and
adolescents, 60-100 micrograms/day for children aged 1 to 10 years, and 35-40
micrograms/day in infants aged less than 1 year. Is that recommended enough?
Common Sources of Dietary Iodine:

Dairy Products
Eggs

Iodine-containing multivitamins

Iodized table salt

Saltwater fish
Seaweed (including kelp, dulce, nori)

Shellfish
Soy products
Low iodine might also contribute to chronic fatigue syndrome (CFS) and fibromyalgia, both
associated with low thyroid function. One study showed that people with low body temperature
and fatigue felt better and had more energy when they took a daily supplement of 1,500
micrograms of iodine, 15 times the RDA.
Most integrative medicine physicians agree that its reasonable for those with hypothyroidism,
CFS, or fibromyalgia to take more iodine. The standard recommendation starts with between 612 mg (6,000 12,000 mcg) of iodine daily for three months to see if it helps. If iodine
deficiency is the source of the problem, youll feel an increase in energy within the first
month. But these initial high levels are too much, and over time may become toxic levels.
Symptoms and Conditions Associated with Low Iodine:

Breast cysts or tenderness, or breast cancer

Chronic fatigue syndrome

Fibromyalgia
Thyroid disease or thyroid cancer

Low body temperature under 98 degrees Fahrenheit

High Potency Iodine/Potassium Iodide Supplements

Iodoral is a tablet form of Lugol solution available in two strengths: 12.5mg and 50mg. One
12.5 mg. tablet of Iodoral supplies a level of elemental iodine that is comparable to the
average daily intake of Japanese, a population with a very low prevalence of fibrocystic
disease of the breast and breast cancer.
To avoid the risk of excess body burden of too much iodine, which occurs even among
Japanese, such high dosages are considered orthomolecular and should only be administered by
a physician knowledgeable in iodine supplementation.

Best Source of IodineThe Sea

Earths oceans are the main repositories of iodine, and nowhere is iodine as highly
concentrated as in seaweed. Seaweeds such as kelp and bladderwrack can concentrate and
store iodine at astonishing levels. Scientists speculate that these primitive plants accumulate
iodine to protect themselves from oxidative stress in the open ocean. When consuming
seaweed regularly, humans reap the benefits of this natural process, because the iodine in
these seaweeds is in the most biologically available forms. For iodine health, I recommend
regular addition of small amounts of edible seaweed in the daily diet.

How Do You Know If You Need More?

Until recently, there are no readily available and accurate tests, so iodine deficiency wasnt
diagnosed in individuals. Most doctors still dont routinely test for iodine. However, since iodine
is released form the body in urine, the best way to determine iodine deficiency is to measure
the amount of iodine in urine samples. Iodine deficiency is defined as a median urinary iodine
concentration less than 50 ?g/L.
Iodine is now also easily measured in a blood test. The laboratory reference range is 40.0-92.0 ?
g/L. Iodine deficiency is below 40, but clinically those with less than 50 require iodine
supplements.

Can You Take Too Much?

Like all trace minerals, too little causes health problems, but too much is toxic. Acute iodine
poisoning is rare and usually occurs only with doses of many grams. Symptoms of acute iodine
poisoning include burning of the mouth, throat, and stomach; fever; nausea; vomiting;
diarrhea; a weak pulse; and coma. If you experience any of these symptoms, reduce your
dosage of iodine, and if symptoms persist discuss your concerns with your doctor.
Symptoms Caused by Iodine Excess:

Acne

Stomach pain
Burning mouth and tongue

Fever
Nausea

Vomiting
Diarrhea

A Note on Radiation-Induced Thyroid Cancer

Radioactive iodine is released into the environment as a result of nuclear reactor accidents.
Thyroid accumulation of radioactive iodine increases the risk of developing thyroid cancer,
especially in children. The increased iodine trapping activity of the thyroid gland in iodine
deficiency results in increased thyroid accumulation of radioactive iodine. Thus, iodinedeficient individuals are at increased risk of developing radiation-induced thyroid cancer
because they will accumulate greater amounts of radioactive iodine.
Potassium iodide administered in pharmacologic doses of 50-100 mg for adults within 48 hours
before or eight hours after radiation exposure from a nuclear reactor accident can significantly
reduce thyroid uptake radioactive iodine and decrease the risk of radiation-induced thyroid
cancer.

If you get frequent muscle cramps, you may be low on certain minerals.
Here at Renegade Health, we advocate getting your blood tested regularly to determine which
nutrients you may be short on. A legitimate blood test is the only foolproof way to figure out
how youre doing with your daily diet.
There are some outward signs, however, that may indicate a vitamin or mineral deficiency.
Here are seven of them. If you notice that you have any of these, be sure to double-check with
a blood test before investing in supplements.

1. Youve got the blues.

Vitamin D helps maintain healthy levels of serotoninthe feel good neurotransmitterin your
brain. If youre not getting enough, you may feel blue more often than usual. Other potential
signs of a vitamin D deficiency include aching bones and muscles, and daytime sleepiness. Get
out in the sun, and eat more fish, cod liver oil, oysters, mushrooms, and eggs.

2. You suffer frequent muscle cramps.

Muscle cramps in the calves, toes, and feet can happen for a number of reasons, but they may
be a sign that youre low in magnesium, calcium, and potassium. In fact, a 1996 study actually
found that magnesium deficiency is more common than previously believed, and is associated
with persistent or severe muscle pain. Other signs may include fatigue, general weakness, loss
of appetite, nausea, vomiting, and even restless leg syndrome. Eat more dark, leafy greens,
nuts and seeds, fish, beans, whole grains, and avocadoes.

3. Youre fingers and toes feel funny, either numb or tingling.

This is often related to the nerves, and may be a sign of vitamin B deficiency. A shortage of
vitamin B12, in particular, is linked with a pins and needles sensation in the hands and feet,
as well as with joint pain. Other signs include loss of reflexes, and an unsteady feeling, like
youre having trouble keeping your balance. Eat more shellfish, beef liver, mackerel, crab, and
red meat, or consider supplements.

4. Youre losing more hair than usual, or youve got a rash on your face.
Both of these may signal a deficiency in biotin (vitamin B6), sometimes called the hair
vitamin because its so crucial to hair growth. Also called pyridoxine, biotin is needed for
normal brain function and hormone production. Its water-soluble, though, so the body doesnt
store it, meaning we need to get it regularly from our diets. Other signs of deficiency may
include depression, lethargy, and numbness and tingling in the hands and fingers (as noted
above). Eat more sunflower seeds, pistachio nuts, fish, turkey, chicken, lean pork, and dried
prunes.

5. Cracks in the skin around the corners of your mouth.

This may be associated with dry skin, but it can also signal a deficiency in iron, zinc, and B
vitamins. Sometimes its caused by angular cheilitis, which is an inflammation at the corners
of the mouth that may be caused by an infection. Studies have linked these infections with
deficiencies in vitamin B12, iron, and zinc. For more iron, eat more clams, mussels, oysters,
beef liver, squash and pumpkin seeds, nuts, beans, and lamb.

6. You hate the acne-like bumps on your cheeks, arms, thighs, and
posterior.
These may simply be related to oily skin, but they can also potentially signal a deficiency in
essential fatty acids. Omega-3 fatty acids, in particular, are good for your skin as they help
tame inflammation and reduce acne. Studies have actually found that people can improve
symptoms of acne, dermatitis and psoriasis when supplementing with omega-3s in fish oil. Eat
more salmon, walnuts, flaxseed, navy beans, kidney beans, winter squash, and olive oil.

7. You get frequent nosebleeds.

This could be a sign of a vitamin K deficiency. Vitamin K is critical for blood clotting, so if
youre not getting enough, you may be more prone to bleeding. Other signs include easy
bruising, gum bleeding, and heavy menstrual bleeding. Those with Crohns disease, celiac
disease, or who take drugs that interfere with the absorption of vitamin K (like antibiotics,
warfarin, and anticonvulsants) are more at risk, as are those who drink alcohol heavily. Eat
more herbs like dried basil, sage, and thyme, along with more dark, leafy greens, scallions,
Brussels sprouts, broccoli, asparagus, and cabbage.

Raw goat whey is an excellent source of glutathione.

Glutathione is one of natures most powerful antioxidants. It may also be the most useful
nutritional supplement, except that it doesnt absorb well when taken as a pill or in a capsule.
The good news is that your body produces its own glutathione. The bad news is that processed
foods, pollution, prescription drugs, stress, trauma, aging, infections, and radiation all deplete
glutathione levels.
Low glutathione levels leave you susceptible to unrestrained cell damage from oxidation
caused by free radicals, which is associated with chronic infections, cancer, and other chronic
diseases. The good news is that we are learning more about glutathione all the time.

What Makes Glutathione So Special?

Glutathione chemistry has been around for a long time. First discovered in 1888, it got a lot of
attention in the 1920s when there was a burst of research activity on glutathione for eye
diseases. But glutathione proved unstable in the lab. It is very sensitive to the effects of air,
sunlight, and heat. This causes oxidization thats so fast its hard to measure the therapeutic
value of glutathione before it degrades.
Virtually every plant and animal on earth contains glutathione. Scientists speculate that it may
have been one of the first antioxidants. Its synthesized in the body from the amino acids L-

cysteine, L-glutamic acid, and glycine. Of the three, cysteine is the most important, because
its not commonly found in foods.
Dairy products contain the most cysteine, so those consuming dairy-free diets are more
susceptible to glutathione deficiency. Raw goat whey is an excellent source of cysteine.

Vegetable sources include garlic and onions, and foods in the cabbage family.
The Many Functions of Glutathione:
Major antioxidant produced by all cells.

Helps maintain dietary antioxidants like vitamins C and E.

Regulates the nitric oxide cycle.

It is used in metabolic and biochemical reactions including DNA synthesis and protein
repair.

It has a vital function in iron metabolism.

Plays a role in immune function, the nervous system, breathing, and digestion.

Involved in liver detoxification reactions.

Healthy glutathione levels are required for optimal liver function. As your liver gets overloaded
and damaged from poor diet and chemicals in the environment, its unable to do its job of
detoxification.
Glutathione depletion in the liver also makes this organ more susceptible to damage from
prescription drugs like acetaminophen. Without a well-performing liver, your body cannot keep
up with the results of chemicals and pollutants in the environment.

Genes Matter
Special genes like GSTM1 and GSTP1 are necessary to produce enzymes that allow the body to
create and recycle glutathione. Abnormal gene expression associated with glutathione
metabolism is linked to asthma, allergies, high blood pressure, male infertility, and some types
of cancer. GSTT1 and GSTM1 testing is available, but still too expensive for standard screening.
Aging and Glutathione
Glutathione levels tend to fall with aging. Researchers suspect that all eye diseases are linked
to depleted levels of glutathione, especially those that occur during aging like cataracts and
glaucoma. In animal studies, high glutathione levels were found to increase longevity. The same
seems to hold true for humans. People with low glutathione levels age faster than those with
high levels of glutathione.

Glutathione Testing
Since glutathione is such an important molecule, why isnt it checked in routine blood tests?
One reason doctors dont test for glutathione is that it turns over so fast that levels vary too
much to get an accurate average level.
Quest Diagnostics and LabCorp test glutathione in whole blood.
There are no established optimal levels, but I recommend levels in the upper third of the
reference range are desirable. Since all cells contain glutathione and consistently low levels
are associated with chronic disease, its important to get your level higher.

Oral Glutathione
Oral glutathione supplements are not readily absorbed. Therefore, taking glutathione
supplements, even those with reduced glutathione that is supposedly better absorbed, only
helps a little, if any.

You can raise glutathione indirectly by taking N-acetyl-cysteine, lipoic acid, selenium, vitamins
E and C, and melatonin. Foods help too, including cruciferous vegetables and fresh fruits.
Herbs and super foods including grape seed and pine bark extract, milk thistle, bilberry, and
turmeric also help get glutathione levels higher.
To significantly raise glutathione levels in the blood, intravenous or intramuscular injections
are necessary.

Intravenous Glutathione
In our integrative medical center, we treat hundreds of patients every month with nutrient
intravenous therapy. From my clinical experience, the one nutrient that provides the most
patients with the greatest benefit is glutathione.
Intravenous glutathione helps patients with severe heavy metal toxicity, poor liver function,
central nervous system damage, kidney disease, cardiovascular disease, and chronic infections
like Lyme disease.
Go aheadsing out loud. Studies show it helps relieve stress and anxiety.
Youre eating right. Youre exercising regularly. Youre doing your best to keep stress levels
down.
But still, life probably isnt quite perfectyet. Maybe youre still suffering from allergies,
anxiety, headaches, or other minor ailments.
The following tips may sound a little odd, but studies show they may make a big difference in
your health.
1. Go for a clean shave. Were in the middle of allergy season (which seems longer and
longer these days). If youre prone to the sniffles, go barefaced. If you just cant bring
yourself to shave off that moustache, try washing it a bit more often. Research led by
Dr. McNally and colleagues from the Mid-Atlantic Permanente Medical Group in Virginia
found that participants who washed their mustaches twice a day with liquid soap
reported using fewer antihistamines and decongestants.
2. See your dentist for a healthier heart. A 2011 study that followed over 100,000 people
for an average of seven years found that those participants who had their teeth cleaned
by a dentist or dental hygienist had a 24 percent lower risk of heart attack and 13
percent lower risk of stroke compared to those who had never had a dental cleaning.
More frequent cleanings were associated with a lower risk, compared to occasional
cleanings. None of the participants had a history of heart attack or stroke at the
beginning of the study.
3. Curse when you need to. Typically we hold back in mixed company, but if you hurt
yourself, it may be best to let a bad word fly. According to a 2009 study, shouting a
curse word when experiencing pain lessened the pain and allowed the participant to
endure the painful activity 40 seconds longer than those who didnt curse or those who
spoke a neutral word. Researchers theorized that when we speak expletives, we tap
into deeper regions of the brain that are usually not involved in language, activating
stress responses that can make us less sensitive to pain.
4. Speak the truth. Little white lies are often used to keep relationships flowing smoothly,
but according to studies, they may be bad for our health. According to research
presented at the American Psychology Associations 120th Annual Convention in 2012,

when participants reduced the number of everyday lies they told, they experienced
significantly improved health. More specifically, they suffered fewer sore throats and
headaches as well as fewer tense or melancholy times. In the weeks following the
study, participants also reported that their close personal relationships had improved
and that their social interactions overall had gone more smoothly. Examples of truth
telling included avoiding exaggeration about their daily accomplishments, being honest
about why they were late or why they failed to complete a task, and responding to a
troubling question from another person by distracting that person rather than telling a
white lie.
5. Sing out loud. If your family is complaining about your shower performances, continue
to ignore them. Better yet, get them to join in a group tune before breakfast. Studies
show that group singing releases feel-good endorphins, relieves stress, and alleviates
anxiety. A 2013 study found that singing in a choir may have some of the same positive
effects as yoga, in regulating breathing patterns and reducing the variability of your
heartbeat. What to sing? You may want to try show tunes. Another 2013 study found
that participants with dementia who sang songs from movies and musicals experienced
a marked improvement in their remembering skills versus those who simply listened
during sing-alongs.
6. Clean house. Do you avoid this one for as long as possible? You may want to rethink
that habit. According to a 2010 study, those who take pride in their homes are healthier
than those who live surrounded by clutter. Researchers stated that cleaning is activea
form of exerciseand that many people may not head out for a walk or a game of
baseball, but would more likely take 30 minutes to pick up the living room or run the
duster over the furniture. So not only do you get in a moderate workout when you
clean, you also get to enjoy the benefit of a tidy home, which has also been found to
reduce stress. Clutter, on the other handaccording to studiesreduces ability to focus
and concentrate, increases stress hormone levels, and can even increase risk of
depression.
7. Exercise with a friend. This one may not be especially weird, but it is a good way to
shake up your normal solo workout routines. According to a 2013 study, women who
worked out with pals pushed themselves harder than when they exercised alone,
burning more calories and going to the gym for longer. An earlier 2009 study found
similar results in both men and womenparticipants with a partner lost more weight
than those without one.
Even when youre away from home,
you can reduce contaminants in your water through some natural methods.
A 2001 study of 19 U.S. cities by the Natural Resources Defense Council (NRDC) discovered
something disturbingpollution and deteriorating, out-of-date plumbing systems were
sometimes delivering drinking water that could pose health risks to some residents.

Some of the contaminants that showed up repeatedly in the tests were lead, germs, byproducts of chlorine treatments (linked to cancer and reproductive problems), aresenic, and
radon.
A 2013 study by researchers from the U.S. Geological Survey and the Environmental Protection
Agency (EPA) looked at the drinking water in 25 U.S. cities, and detected twenty-one
contaminants in at least nine of them. Most were in low concentrations, but eighteen are not
regulated under the federal Safe Drinking Water Act. Researchers dont even know the
potential health effects of many of the contaminants, though they did say that one of the
perfluorinated compounds (PFOA) has been linked to cancer.
In a 2014 article in Environmental Health Perspectives, author Julia R. Barret noted that
assessing the human health effect of any given chemical requires careful epidemiological and
toxicological study, which has not been conducted for most drinking water contaminants.
More research needs to be done, but in the meantime, many Americans use water purifiers of
some sort to further purify the water they drink. Its not always possible to enjoy the benefits
of a purifying device, however, especially if youre traveling.
For those times when you need a natural way to reduce the potential contaminants in your
water, try these methods.

1. Use Apple and Tomato Peels

They say necessity is the father of invention. That was the case in Singapore, where germs,
pollutants, and pesticides were seeping into water supplies. A young research associate at the
National University of Singapore wanted to find an inexpensive way to clean it up, and landed
on the brilliant idea of using apple and tomato peels.
He actually did a study to show it worked. First he tested tomato peels in contaminated water,
measuring their ability to absorb and remove toxic metal ions and organic pollutants. Results
showed that they effectively dissolved organic and inorganic chemicals, dyes, and pesticides.
Next, he tried apple peels, and found that they were effective at extracting a range of
pollutants.
Mr. Ramakrishna hopes the results of his research will benefit disadvantaged farmers living in
remote villages in Singapore, and continues his research into how natural fibers may be used
for water purification.
To apply these findings to your water, peel some apples and tomatoes, place them in a rubbing
alcohol solution for 2 hours, and then let them dry out. Once they are thoroughly dried, place
them into a container of water and let them sit for a few hours. Remove the peels and enjoy.

2. Use Banana Peels

Mr. Ramakrishna wasnt the first to think of the idea of using fruit peels to purify water. In an
earlier2011 study, researchers found that banana peels can also help remove potentially toxic
metals (like lead) from water. In the study, the banana peel quickly removed lead and copper
from river water as well as, or better than, many other materials. The purification apparatus
made of the peels was reused up to 11 times without losing its effectiveness.

3. Sunlight and Lime Juice

If its bacteria youre worried about, this method may be best. Researchers form the Johns
Hopkins School of Public Health and the Johns Hopkins School of Medicine found that adding
lime juice to water treated with a solar disinfection method removed harmful bacteria like E.
coli significantly faster than solar disinfection alonein just 30 minutes.
So-called solar disinfection involves placing the water in a clear container in the sunlight for
at least six hours, usually, so adding the lime definitely created a time savings. Unfortunately,
the method wasnt as effective at killing viruses.

4. Good Old Boiling

This one has been used for centuries, and still works in a pinch. Simply put your water in a pot
and boil it. The heat kills off any germs that may be waiting around to make you sick. This
method doesnt get rid of metals or pesticides, though, so you may want to combine it with
some of the other methods here for the purest result.

5. Use Seaweed
In a 2011 article, the University of Connecticut called seaweed the new trend in water
purification. Seaweed needs inorganic nutrients like nitrogen and phosphorous to survive, and
can also use nutrients derived from sewage treatment facilities and from land runoffs.
University of Connecticut biologist Charles Yarish has led the charge for using seaweed to clean
waterways of pollution and waste from both people and fish, noting that such methods would
make coastal waters healthier. One of his goals was to use seaweed to help clean up the East
River in New York.
Youve heard of seaweed wraps at the salon, which are reported to help draw toxins out of the
body. Seaweed baths are recommended for the same reason. In a pinch, you may want to try a
bit of seaweed in your water for purification, though you may not prefer the taste as well as
water purified by fruit peels.

6. Try Essential Oils

A number of natural plant oils can kill bacteria and viruses in water. Oregano has emerged as
one of the most powerful oils to have on hand in an emergency. It has antibacterial, anti-

fungal, anti-viral, and anti-parasitic properties that make it effective in reducing the
contaminants in your water.

Though we know more about sleep problems than we used to, we need more research on
supplements, lifestyle changes, and other therapies to find real, lasting solutions.
In the 1980s, the entire medical profession was in outright denial that chronic fatigue existed.
The consensus was that clinical depression was associated with tiredness, which was a result of
apathy. Was the patient truly too tired to get out of bed, or was he just too lazy to exercise?
It wasnt too long before another complaint joined the growing list of symptoms associated
with chronic fatigue. Those with chronic fatigue syndrome (CFS), not recognized as a medical
condition until the late 1980s, had trouble sleeping. They also had reduced daytime alertness,
called brain fog.
By the mid-1990s, medical researchers were convinced that the underlying cause of CFS was
simple: not enough sleep. So, they sedated test subjects and put them to bed in the lab. A few
improved a little, but most continued to experience debilitating fatigue.
Recent research sheds some light on the growing insomnia concern, but we are making little
headway in fixing insomnia. One of the reasons for the poor track record is that there is a
fundamental problem with the way we understand sleep and wakefulness. The truth is that we
do not know enough about sleep.

Why You Cant Sleep

One of the most complex systems of the brainan organ we hardly know any thing aboutsleep
is fundamental to life. All organisms sleep, or have rest cycles. Living things have a nervous
system hardwired to respond to diurnal rhythms of light and dark, sunrise and sunset.
There seems to be no single sleep center in the brain. Sleep is closely tied to consciousness.
It is easily affected by light, sound, alertness, and anxiety. Improving sleep requires a
comprehensive approach, including bedroom hygiene, stress management, a healthy diet,
hormone balance, and nutritional support.

Selected Causes of Sleep Disturbance

Chronic Pain
Circadian Rhythm Disruption

Cortisol Disruption
Fibromyalgia

Hypothyroidism
Lyme Disease

Nighttime Hypoglycemia
Over Use of Caffeine

Parkinsons Disease
Post-Traumatic Stress Syndrome

REM Parasomnia
Restless Leg Syndrome

Sleep Apnea

Doctors Are Not Sleep Experts

Most people with sleep problems do not consult a medical or osteopathic doctor. Maybe thats a
good thing, because doctors go through less than three hours of training in sleep management
during medical school.
Sleep disorders are now recognized as significant health problems in the U.S. Between 1993
and 2007, diagnoses for insomnia increased by 700%. Since then, the problem has steadily
gotten worse.
In the 1990s, sleep medicine as a specialty emerged and sleep clinics popped up around the
country. Therapy to change behavior associated with sleep disturbances have proven as
effective, if not better, than insomnia drugs, but doctors continue to prescribe drugs for their
sleep-distressed patients. At least 15 insomnia drugs are regularly prescribed, often along with
anti-depressants and anti-anxiety agents. Not all doctors are at fault for over prescribing,
though.
The medicalization of insomnia is highly profitable for pharmaceutical companies who drive the
sleep market with tantalizing television and Internet advertising. Patients expect drugs. They
want instant relief, and demand fast results.
Insomnia drugs will knock you out, but do not solve the underlying cause of insomnia, and they
are not without side effects. Zolpidem, the most commonly prescribed insomnia drug, is
associated with an increase in strange sleep-related behavior and daytime unsteadiness, as
well as with an increased risk for traffic accidents. Drug therapy as an easy answer to insomnia
is an illusion. Medical policies for sleep therapy need an overhaul.

Brain Damage Linked To Sleep Disturbance

Could sleep disruption be a result of brain damage caused by infection or toxic environmental
chemicals? Does subtle damage to the nervous system also trigger chronic fatigue?
If these statements were true, then poor sleep would make the overwhelming tiredness of
chronic fatigue worse, but would not be the cause of CFS. Sleeping better might help a little,
but the insomnia and fatigue associated with CFS may both be the result of a deeper problem.
Traumatic brain injury disrupts sleep centers in the brain, including the synthesis of melatonin,
resulting in altered sleep and waking cycles. Lyme disease patients have disrupted sleep. Some
experience years of insomnia, use drugs and supplements without relief, and then are later
diagnoses with chronic Lyme infection.

Sleep Disturbance Catch 22

Recent research indicates that chronic sleep disruption causes brain damage. Even inconsistent
sleep is enough to cause loss of nerve cell function. Healthy sleep helps detoxify the brain.
Without enough sleep, toxic substances accumulate in brain tissue, and contribute to further
sleep disturbance.
At least 25% of the neurons in an area of the brainstem associated with arousal, wakefulness,
and certain cognitive processes can be damaged from poor sleepcausing more than enough
damage to result in complete sleep cycle disruption.
The locus coeruleus plays a significant role in regulating autonomic nervous system function,
including sleep. It also promotes wakefulness and alertness. The locus coeruleus is a small area
located in the pons, and the main source of noradrenaline (also called norepinephrine) in the
brain.
Noradrenaline acts as a hormone and neurotransmitter, helping regulate alertness. Like
adrenaline, a related molecule, its sensitive to stress. Even minor damage to the locus

coreuleus may cause far-reaching imbalances in the brain, leading to sleep disturbances and
reduced daytime alertness. Stress and its consequences may not only produce adrenal fatigue,
but also disrupt the chemical balance in the brain.

On Your Own
Tens of thousands of people have tried herbal teas, yoga, meditation, and special diets
including eating chocolate before bedtime. On their own, these methods are helpful, but dont
go deep enough to solve the underlying problem of chronic sleep disruption.
There is a huge market for sleep supplements, as alternatives to drugs. Patients knowledgeable
in health and wellness may not expect instant results with supplements, but they still want to
sleep better without lifestyle and behavior modifications, so have unreasonable expectations
about what sleep supplements can actually do.
Supplement users are significantly more likely than nonusers to eat a healthy diet, visit their
healthcare practitioner regularly, get a good nights sleep, exercise regularly, and maintain a
healthy weight. Research suggests, and my clinical experience confirms, that its not just one
thing like a drug or a supplement that make the difference. Its all of the above.
With a base of a healthy lifestyle, modifying daily habits, like reducing caffeine intake along
with taking sleep supplements, improves sleep, but not overnight. Integrative approaches for
improving sleep work, but they may take months to restore brain health.
Not only do we need a better understanding of sleep, integrative medicine practitioners need a
realistic knowledge base about sleep supplements. Melatonin, for example, once thought to be
the sleep molecule, is found in all living things and is associated with biorhythms. Plants
make it, and it is present in our brain.
Though heavily marketed as an insomnia supplement, melatonin can help you fall asleep, but
doesnt keep you asleep all night long. It is also associated with morning drowsiness. Instead of
a natural insomnia cure, melatonin is best thought of a biorhythm regulator.

Wellness Matters
Sleep is connected to our well-being. Why is it that with all the insomnia drugs and healthier
diets, people are sleeping worse than ever? A comprehensive sleep restorative approach seems
to work best, including lifestyle changes, behavior modification, balanced diet, regular
exercise, and supplements.
Regular yoga and qigong practice help restore healthy adrenal gland function and autonomic
nervous system balance. Fasting increases noradrenaline and facilitates removal of toxic
chemicals from the body. Acupuncture helps regulate adrenal function and restores autonomic
nervous system balance.
Restoring your health takes time. Even if you change your diet overnight, the body needs
months of consistently consuming whole fresh organic foods to make long-term changes. Its
the same with sleep. A complete sleep restoration program that emphasizes healing the brain
and equalizing stress, and treating underlying toxicity and chronic infection, is required to get
back to normal sleep and alertness rhythms.
Getting enough deep sleep helps restore the body and detoxifies the brain. It consolidates
memory, improves mood and energy, and boosts cognitive ability and physical performance.
Improved sleep and better nighttime health improves quality of life.

You know too much sugar can pad your waistline,

but did you know it can also affect your mood and memory?
Too much sugar in your diet can lead to overweight and obesity, diabetes, a less efficient
immune system, and an increased risk of things like polycystic ovarian syndrome, acne, and
even some cancers.
In fact, according to a 2014 study in JAMA Internal Medicine, sugar can even hasten death.
Participants who took in more than 25 percent of their daily calories as sugar were more than
twice as likely to die from heart disease as those who took in less than 10 percent added sugar.
Sugar doesnt just affect your body, though. Recent research has found sugar can affect the
brain, too, potentially leading to mental disorders, bizarre mood swings, memory problems,
and more.
Heres how some of the evidence is adding up, and more reasons why you may want to be sure
you keep your sugar intake to a minimum.

1. Sugar Can Lead to Addiction

We now have animal studies showing that sugar can be just as addictive as illegal drugs, like
heroin. In December 2008, scientists from Princeton University reported that they had a set of
comprehensive studies showing the strong suggestion of sugar addiction in rats and a
mechanism that might underlie it.
In their experiments, animals denied sugar after learning to binge on it worked harder to get it
when it was reintroduced, and consumed more than they had before. Researchers also
observed changes in brain function, noting that the brain released dopamine when hungry
animals drank a sugar solutiona chemical signal thought to trigger motivation and addiction.
Binging on sugar created increased dopamine levels and other chemical changes similar to
those seen in animals on cocaine and heroine.
Our work provides links between the traditionally defined substance-use disorders, such as
drug addiction, and the development of abnormal desires for natural substances, said lead
study author Bart Hoebel.
A later 2013 study showed similar results. Researchers from Connecticut College found that lab
animals formed an equally strong association between the pleasurable effects of eating Oreos
and a specific environment as they did between cocaine and morphine and a specific
environment. Even more surprising was the fact that eating the cookies activated more
neurons in the brains pleasure center than exposure to illegal drugs.
Granted, these are all animal studies. Human research may show different results, but the
early evidence does suggest that sugar can cause chemical changes in the brain that may push
us to eat more and more.

2. Sugar May Increase Risk/Worsen Outcomes of Mental Illness

In 2004, British scientists Malcolm Peet published a study in which he reported that a high
intake of sugar could have adverse effects on mental illness, specifically schizophrenia.
He analyzed national dietary patterns in relation to outcomes of schizophrenia, and found that
a higher national dietary intake of refined sugar and dairy products predicted a worse two-year
outcome of schizophrenia.
In 2014, another study found that people with diabetes may be more prone to depression
because of how high blood sugar levels interact with neurotransmitters in the brain associated
with the disorder. Researchers studied participants who were not depressed. Some had type 1

diabetes, and some didnt. They scanned their brain activity when blood sugar levels were
normal, and again when they were moderately elevated.
Results showed that increased blood sugar levels affected connections in the brain involved in
self-perception and emotions, with the affect more pronounced in those with diabetes. Higher
blood sugar in diabetics also raised levels of the neurotransmitter glutamate in a part of the
brain associated with controlling emotions.
Researchers concluded that these changes increased risk of developing depression.

3. Sugar May Negatively Affect Your Mood

You may have experienced how having a piece of cake can lift your moodtemporarily. You get
the spike of blood sugar and everything feels good for a bit, but when the body processes the
sugar and the levels go back down, you may not feel so great.
Research is still preliminary in the area of mood and diet, but were seeing some evidence that
what you eat can definitely affect how you feel. The relation of sugar to mood has been
studied mostly in diabetics, as they suffer more from varied blood sugar levels. A 1989 study,
for example, found that high blood sugar levels were frequently correlated with negative
moods, specifically, anger and sadness.
An article in Psychology Today noted that clinical evidence links mood swings to blood sugar
changes, with bipolar patients responding well to cutting refined sugar from their diets. A 2012
study reported that blood sugar variations were associated with mood and quality of life, and
that participants with steeper blood sugar increases tended to experience more anxiety.

4. Sugar May Shorten Your Memory

A number of recent studies have linked a high sugar intake with memory problems. In October
2014, for example, scientists found that sugar consumption affected memory and was linked to
brain inflammation in rats. They made sugar-sweetened beverages (like sodas) that contained
sugar or high-fructose corn syrup (HFCS) available to the animals, and found that those who
consumed the sugary beverages, particularly those with the HFCS, performed worse on a maze
test than any other group. They also became pre-diabetic.
An earlier 2012 study from the University of California Los Angeles showed similar results.
Scientists found that after giving the animals a fructose solution instead of water for six weeks,
they forgot their escape route. They also found that supplementation with omega-3 fatty acids
could counteract the effect.
Eating a high-fructose diet over the long term alters your brains ability to learn and
remember information, said study author Fernando Gomez-Pinilla. But adding omega-3 fatty
acids to your meals can help minimize the damage.

How to Minimize Cravings and Protect Your Brain

Though we need more studies to further clarify exactly how sugar (and high blood sugar levels)
can affect the brain, we have enough information already to understand that consuming too
much sugar may affect our thinking, behavior, memory, and mood. We can use that information
to adjust our diet and keep our brains sharp and efficient.
If you have a sweet tooth, you may choose to try complete abstinence. It works for some
people, as they gradually lose their taste for it. But for others, denying themselves only leads
to a dangerous rebound effect.
Here are a number of tips that can help you keep your sugar cravings and consumption under
control.

Look for natural sources of sweetness like berries and yogurt, and other fruits.

Make sure youre getting enough omega-3 fatty acids to counteract any negative

effects of sugar consumption. Good sources include fatty fish, walnuts, and flaxseed.
Maintain your blood sugar. Eat at regular intervalsdont allow yourself to get too

hungry. Include protein and fiber with each meal to keep you satisfied.
Find other healthy ways to feel good. Listen to music, exercise, meditate, dance, and

engage in other activities you enjoy.

Avoid sugar-sweetened beverages as much as possible. Try water, tea, sparkling

water, and natural sodas sweetened only with stevia extract.

Read labels. A lot of innocent-looking sauces, soups, salad dressings, yogurts, and more

contain sugar. Look for organic brands that dont add sugar.
Get enough sleep. A lack of sleep throws your hormones out of whack, causing you to

crave sugar and fat.

Exercise. Daily exercise reduces cravings!
If youre suffering from a low white blood cell count, increasing your intake of garlic may
help.
A number of health conditions can cause the white blood cell count to plummet. Infections,
leukemia, cancer treatments, anemia, medications, autoimmune disorders, and even allergies
can all take aim at the immune system, weakening it and leaving the body more vulnerable to
infections.
Fortunately, there are natural ways to pump up your supply of white blood cells, even if youve
been through cancer treatments.
What is White Blood Cell Count?
White blood cells are produced in the bone marrow, and typically work as part of the immune
system to fight off bacterial and viral infections. Whats considered a normal white blood
cell count is usually between 4,500 to 10,000 white blood cells (WBCs) per microliter of blood.
Those who have 3,500 or less may be considered to have a low WBC (also called
neutropenia), but not alwaysit depends on the patient, the doctor, and the situation. A
WBC of less than 1,000 is generally always considered too low and an indication of a serious
infection risk.
In addition to a blood test showing low levels, other symptoms of a low WBC may include
fatigue, recurrent infections that are hard to treat, shortness of breath, and weakness. More
serious symptoms indicating a need for immediate medical attention include fever, swollen
lymph nodes, sore throat, and skin lesions. A low WBC can exist without outside symptoms,
however.
Natural Ways to Boost WBC

Though there are medications available to increase WBC that may be necessary in severe cases,
there are also a number of natural methods you can use. They include the following.
1. Take zinc. You probably already know that zinc is helpful when you first feel the
symptoms of a cold coming on. A known immune booster, zinc is linked with the
production of white blood cells. Studies have shown that even a mild zinc deficiency
can increase risk of infection. The American Cancer Society also notes that some
studies have shown zinc levels in blood and/or inside white blood cells were often
lower in patients with head and neck cancer or childhood leukemia. Consume more
oysters, beef, lamb, wheat germ, and spinach.
2. Take folic acid. The body needs folic acid to make white blood cells. In fact, one of the
side effects of excess intake of folic acid is an increase in WBCs. A deficiency of folic
acid can also lead to anemia, which is a low level of red blood cells. So if youre low on
either, increasing intake of folic acid may help. Eat more spinach, beans, and citrus
fruits.
3. Take selenium. The University of Maryland Medical Center states that selenium can
help build up white blood cells. Some studies also indicate that selenium may help
prevent some infections. Another study indicated that when the elderly take both zinc
and selenium supplements, their immune systems responded better to the flu vaccine
than those who took placebo.
4. Eat more yogurt. Some studies have shown that people taking probiotics had stronger
immune systems than those who didnt take them. The probiotics also seemed to boost
the WBC. A study conducted by German researchers and published in the Clinical
Nutrition recruited nearly 500 healthy adults aged 18 to 67. All were given supplements,
but only half received probiotic supplements. Over three months, those given the
probiotics suffered fewer colds. In addition, a subgroup of over 100 participants who
had their blood count measured showed higher white blood cell counts, indicating a
stronger immune system.
5. Add in the garlic. A 2002 animal study found that rats fed garlic showed a significant
increase in total white blood cell count. It also seems to promote the ability of white
blood cells to fight off infections, and also stimulates other immune cells.