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Food and Mood at a Glance

25/1/2015

The best tool you can use to be more in tune with how food might affect you mood is a journal of sorts. Observations over a period of time may give you clues to intolerances and mood altering sensitivities. For a quick weekly glance, download a free Food and Mood template and start knowing your triggers.

If you are doing well with your New Years resolution, keep on track and grow your resolution into a conscious habit with reinforced goals and observable results.

Start small, start easy, take 5 mins a day to fill in the chart, make yourself more accountable and review your progression.

You can also download the table from the resource page. Other apps are also available but I feel that a visual and being able to review a weeks input gives me a better understanding on if I might need to vary my diet more, if I'm obtaining enough protein, or if I get anxious after eating too many grains..

I propose you use whatever best suites you and your lifestyle, just make sure the tools are working for you!!

Be happy, be healthy, and enjoy the journey.

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New School Knowledge, Old School Wisdom

22/1/2015

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It's winter and I've been making a lot of warm dishes, lentil loafs, baked beans, squash soups and bread. Lots of whole grains, lots of nuts and seeds, delicious, whole, and healthful, right?

Well, whole doesn't always mean healthful! Nature has exquisite design and whole seeds, beans and legumes have built in defences to make sure they survive. They have evolved to have anti nutrient pesticides (us being the pests) that blocks and protects the seeds innermost nutrients, being the protein and enzymes.

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fibre. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today's largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk. (1)

We tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, but recent research has recognized black beans as a strong contender in phytonutrient benefits. The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoids. Bean species showed variations in anthocyanins and antioxidant activities. Generally, bean species consisting of greater anthocyanins exhibited greater antioxidant activity. Darker varieties consisted of greater antioxidant activity. (2)

Beans and lentils are rich in folic acid, magnesium, potassium, B vitamins, complex carbohydrates and soluble fiber, and, at 20-25% protein by weight, are a go-to for vegetarians and vegans.

Alberta Health Services, The Canadian Diabetes Association, the Canadian Heart and Stroke Association and the Canadian Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fibre, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response. (3,4,5,6)

Legumes are also heart-healthy; their high fibre content lowers cholesterol and triglyceride (blood fat) levels. Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine - elevated levels of which are a major risk factor for heart attack and stroke. (7)

All of these beautiful nutrients are locked in and need a key to open them and make them available to us to absorb.

these plants have evolved defences like phytic acid, enzyme inhibitors, lectins, as their defence arsenal. They are just trying to make it to germination and grow their own.... sound familiar?

Lets look at a few of these defences.

Phytic Acid and Mineral Deficiencies

The most known anti-nutrient found in beans, nuts, grains and seeds is phytic acid (or phytate), a phosphorous-bound organic acid that protects the plant seed from premature germination. When you eat foods with phytic acids still intact, they bind with essential minerals such as calcium, zinc, magnesium, iron and copper and prevent absorption. Phytic acid also has the potential to block protein absorption. (8)

Over time, regularly consuming foods (processed or whole) that contain phytic acid can lead to mineral deficiencies and cause a wide range of health problems including digestive irritability, impaired immune function, allergies, skin irritations, bone lose, decaying teeth, anemia, hormone disruption, and poor physiological development in infants and children.

Phytic acid (IP6) in it'd pure form has been studied and shows anti-tumour anti cancer properties as it is a powerful anti oxidant, (9) but with anything, too much of a good thing can be bad.

Enzyme Inhibitors

Plant seeds, especially nuts and seeds, also contain enzyme inhibitors that ward off predators. These inhibitors block enzyme function, most notably the uptake of trypsin, an enzyme responsible for digesting protein. The increased requirement for pancreatic enzymes also depletes the body of valuable resources for other physiological functions as well, and sets up the conditions for chronic inflammation, insulin resistance, impaired digestion, immune suppression, increased allergies, severe intestinal issues and declined mental function. Any nut butter lovers cringing right now?

Lectins

Although lectins can be found in almost all foods, they are highly concentrated in grains (especially wheat), beans (especially soy), and nuts. They act as very powerful insecticides that ward off predators. When they are consumed in large quantities, such as a diet high in wheat and soy, lectins are a natural disaster for the small intestine. They are carb-binding proteins that can stick to the lining of the small intestine and damage the sensitive villi responsible for transporting nutrients into the bloodstream.

In susceptible people, lectins (among other inflammatory foods and medications) damage the villi so badly that leaky gut syndrome occurs. “Leaky gut” means that the very delicate lining of the small intestine is so damaged that particles of undigested food, proteins, toxins and other pathogens are able “leak” into the bloodstream and bind to tissues and organs throughout the body. As a reaction, the body increases inflammation to protect the affected tissue. This is why lectins can also linked with autoimmune disorders like IBS, Chron’s, colitis, thyroiditis, fibromyalgia, arthritis and so on. (10)

*People that are sensitive or have any kind of inflammatory issues may do well with an elimination diet that includes the elimination of most high lectin foods. The length of time on the elimination diet depends on the severity of the inflammation. Look for a professional holistic nutritionist or ND that is versed in elimination diets focused on you individual needs.

Okay so what do we do if we still love to, or are inspired to, eat our cauliflower steaks with a side of kidney beans???

Do what grandma did, and great grandma, and great, great, great....

Our ancestors up until the last mid century may have not had our scientific knowledge of phytonutrients and phytochemicals that act on human digestion but they sure as shootin' knew how to make things from scratch and how to listen to their moms!!!

Grains, beans, nuts and seeds have been soaked and cooked for millenia, They have been part of human diets even before the Indus valley brought rise to agriculture. Wild grassed and pulses date back farther than the agricultural era and we have evolve with these foods long past recorded history.(11,12)

The wisdom of soaking grains, beans and nuts has a long lived tradition, before written words, our human tribe has passed this wisdom on generation to generation. ... until about 50 years ago, the beginning of the convenience era.

Most of the phytic acids, lectins, and enzyme blockers are removed from beans, nuts, legumes, and grains through the soaking and cooking process, except for wheat and soya beans.

Good Soaking Practices

Use a glass or ceramic bowl – Never use plastic or metal.

Purified water – Chemicals and contaminants in tap water can interfere with the soaking process. I use the water from my Reverse Osmosis, re mineralized, filter.

Planning – Knowing you will have to soak requires that you plan your meals ahead of time. It ensures that your meals are planned out ahead of time so you are less likely to opt for something unhealthy.

The three things listed above are all you really need for effective soaking. However, grains, beans, nuts and seeds require a few different tweaks with the soaking process. Temperature, time, and the correct soaking medium can really make a difference.There is a chart at the end of the post.

Raw Nuts and Seeds

Raw nuts and seeds are best soaked in a brine (salt solution) to reduce enzyme inhibitors and increase digestibility. They turn out delicious too!

Soaking medium - 1-2 tsp. of high quality Himalayan Salt. NO TABLE SALT!

Main anti-nutrients deactivated: enzyme inhibitors, lectins

Main Nutrients activated: iron, potassium, magnesium, manganese, selenium, zinc, vitamin E, vitamin C,

These can be dehydrated and stored for longer, better than roasting them to keep their natural oils intact.

Grains

Soaking grains is most optimal with hot water and an acid medium. The acid medium has been shown to release phytase to break down phytic acid. My favorites are raw apple cider or konbucha (because it's always in the fridge)

Soaking medium – lemon juice, raw apple cider vinegar, coconut vinegar, brown rice vinegar, or kombucha

Main anti-nutrients deactivated: phytic acid, lectins

Main Nutrients activated: Vitamin A, E, B6, Lysine, Selenium, Iron, Copper and Zinc

Beans

The optimal method for soaking beans is to start with very hot water and soak at least 24 hours, changing the soak water every 8 hours. I don’t really concern myself with heating the water each time I change it. I think room temperature water is fine to use after the initial rinsing.

Some also claim the acid medium reduces the flavour of the bean and the science does't support clearly whether it helps or not so that's up to you to use it or not.

Since cooking helps to eliminate at least 50% of the phytic acid, I’m okay with just soaking the beans in hot water. For harder, larger beans I’ll throw in a 1/2 tsp. baking soda after the last rinsing. The baking soda literally reduces cooking time by almost half. This is a lifesaver in the kitchen! Do not use baking soda for smaller beans such as lentils, adzuki or navy beans. They’ll cook too fast and become mushy. Make sure you are using a high quality baking soda.

Another option is to add kombu seaweed. This is widely practised in many cultures, because kombu increases the mineral content, especially iodine. This is especially good to use with lentils that you may not soak or cook for as long.

Soaking medium - kombu, or baking soda (for larger beans to reduce cooking time)

Main anti-nutrients deactivated: lectins, oligosaccharides, some phytic acid (cooking eliminates at least half)

Main Nutrients activated: protein, calcium, folate, potassium and iron

Although cooking with dry beans that have been thoroughly soaked is the most ideal and most cost effective, there is always a day where your you just need something quick. Eden Organics provides a wide variety of soaked beans in BPA-free cans. I might suggest keeping a can or two in the pantry for last minute meals.

Use your soaked beans, legumes, nuts and seeds within a few days of soaking as to not develop mold spores. You can dehydrate all of the above ( mostly nuts and seeds) for the benefits of this process without having to roast them. This may degrade their delicate oils.

Also be aware of how much processed grains you are eating, if there un-soaked, or un-sprouted, they're not most nourishing. That's where the beautiful food diary comes in handy.

For a Chart on soaking refer to the reference page.

So Soak, sprout, and let your tummy smile!

References;

1)PubMed; Health Benefits of Nut Consumption PMCID: PMC3257681
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

2) African Journal of Agricultural Research; Anthocyanin content and antioxidant activities of common bean species (Phaseolus vulgaris L.) grown in Mashonaland Central, Zimbabwe Dzomba P.*, Togarepi E. and Mupa M.
http://www.academicjournals.org/article/article1380887529_Dzomba%20et%20al.pdf

3) Alberta Health Services; Fibre Facts
http://www.albertahealthservices.ca/hp/if-hp-tr-en-fibre-facts.pdf

4) Canadian Diabetes Association; Fibre
http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/fibre

5)Heart and Stroke Association;Fibre
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484239/k.6942/Healthy_living__Fibre.htm

6)Canadian Cancer Society; Fibre
http://www.cancer.ca/en/cancer-information/cancer-101/what-is-a-risk-factor/diet/fibre/?region=on

7)Oregon State University;Linus Pauling Institute; Folate
http://lpi.oregonstate.edu/infocenter/vitamins/fa/

8) Wiki; Phytic Acid
http://en.wikipedia.org/wiki/Phytic_acid

9) PubMed;PMC3474917; The effect of inositol hexaphosphate on the expression of selected metalloproteinases and their tissue inhibitors in IL-1β-stimulated colon cancer cells
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474917/

10)PubMed; The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/

11) DW;Paleolithic humans refined grains in addition to eating meat
http://www.dw.de/paleolithic-humans-refined-grains-in-addition-to-eating-meat/a-6126777

12) Research Gate; Mousterian vegetal food in Kebara Cave, Mt. Carmel
http://www.researchgate.net/publication/222658340_Mousterian_vegetal_food_in_Kebara_Cave_Mt._Carmel

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Warmer Winters through Better Circulation

11/1/2015

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I was out today trying to get some exercise, have fun, and enjoy the fresh (but cold) winter air. Bowness park has a great outdoor rink in Calgary so you don't need to leave the city to enjoy nature and winter sports.

A great set up with fire pits to warm up and a nice long loop. On a sunny Sunday afternoon there were hundreds of people out and echoes of "it's only -9" came form the decidedly Calgarian participants.

I, myself, feel I am from warmer ground and haven't ever completely adjusted to the temperatures here. This however doesn't hold me back from putting on 3 more layers than I should and waddling out into the -20s to get some fresh air and keep moving. I've learned through the years to buy rubber track on treads for the running shoes, that those hand warmer packets are a cold butts best friend, and that if well thought out, the addition of herbs before running out the door may vary well increase circulation to keep the fingers and toes a little less numb.

I look forward to a mug of hot lemon and ginger tea with honey and cayenne . It warms you up and the cayenne helps to open the smallest of blood vessels for better circulation. This I use when I'm out in the cold, or just before going out.

The addition of cinnamon can also do the same for circulation so add this to any tea you have already made and it will help keep blood moving to the cold parts to help warm them up.

Adding garlic and ginger to meals through the winter also helps promote healthy circulation. Who needs an excuse to add more garlic to food! oh that's just me? is that why no one sat near me doing up my skates??? Garlic also promotes longer distances of personal space, which I quite enjoy in a crowded space.. or you can investigate garlic tablets but I always suggest the real deal.

One of the most effective herbal circulatory tonics is hawthorn, which is used to treat high blood pressure, low blood pressure and arteriosclerosis. Try 160 mg three times per day of a standardised extract.

Gingko Biloba is another well-known circulatory tonic that is especially useful for stimulating the peripheral circulation and so treating cold hands and feet. Hawthorn and ginkgo may be combined to take as a tea or tincture blend but check with an herbalist or health care professional if you are already on any medication. Try 120 to 160 mg of standardised extract three times a day.

Exercise can improve your circulation by helping smaller blood vessels develop, which can bypass any blockages. Consider also reducing or avoiding caffeine (coffee, caffeinated tea, chocolate, soft drinks, pain killers, etc.) because it constricts blood vessels. Likewise a regular dry, or if you have access to an infra-red, sauna can help warm you up while removing toxins that can contribute to poor circulation. When you can, practice some form of stress control like yoga, stretching or meditation.

When coming in from the cold there are a few nurturing remedies to warm the cold hands and feet up besides turning up the heat. These might be an idea to try before bed.

Dry brushing is also a great way to stimulate the small blood vessels near the surface of the skin. this should be done on a regular basis to keep the small vessels in shape and also move lymph, clearing toxins and boosting immunity needed in this season.

The essential oils of ginger, eucalyptus and juniper are all warming and stimulating to the circulation and will also help to boost the immune system. Add a few drops of each to a vegetable base oil and massage into the skin to create feelings of warmth and to relieve aches and pains and winter chills.

Keep warm and be happy!

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Who Said Pizza isn't Healthy?

8/1/2015

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So I haven't done a lot of writing in this first week of the new year, well I guess I have but none of it has been posted. I've been do a fair bit of cooking though ( more than normal). I lost a friendly wager. I'm not usually a beating kinda girl but getting the snow cleaned off your car in the early am, and coffee to start the day, at this time of year it was hard to resist.... and I've been bowling before and was pretty good at it.. I thought the odds were in my favour.

Not so much, I'm now making 10 dinners, 10 nights and not go to the store to restock! a test of resourcefulness for sure. I have a pretty stocked pantry so I've done fairly well so far.

Dinner 1; Spelt and Veggie Pizza

Crust;
1 cup hot water
2 tbsp organic agave (sweetener)
1 tbsp yeast
1 1/2 cups organic spelt flour
1/2 organic unbleached wheat flour

pinch of organic oregano
pinch of sea salt

Organic Arrabatta sauce (spicy tomato) left over form another meal
handful of organic cherry tomatoes cut in half
1/2 an organic leek sliced up
1/2 an onion diced
4-5 cloves of garlic ( I love garlic! )
1/2 cup of fresh basil ( dried will work as well)
1/2 an organic portabello mushroom
1/2 cup chopped organic spinach
Handful of Daiya cheese to top it off and make it melty goodness!

I feel it's extremely important to use organics as much as you can but there is no compromising on wheat flour, one of the leading GMO crops in Canada. Look for this ingredient in everything you buy, if it's not organic wheat, it most likely is GE which has been found to have health implications.

Feel like you can't afford it? I'm not sure that I spend any more on organics, I hit farmers markets more, look for deals, hit a few different stores through the week for small shops, and DON'T WASTE ANYTHING. I'll try and price out the meals that I make as I think the house is about 95% organic.

Set oven to 375

In a large mixing bowl put the water, the sweetener, and the yeast. I mix the sweetener into the water then lightly sprinkle the yeast on the top of the water to float. in apx 3-5 mins you will have a foamy float, this is the time to add the flour in. I dump it all in at once and mix a few times with a fork until I can start to fold it over with my hand. Leave in the mixing bowl in an oiled ball and cover it with a warm damp cloth ( helps to rise).

Once risen (5-10mins) flatten half the dough onto your baking sheet. I love my cast iron but what ever you like to use you will need to adjust the time for. Thinner sheets will take less time.

I chop up everything while my dough is rising so it's ready to go.

Dress you dough and sprinkle the Diaya, 17-19 mins later..... yummmm!, just watch hot delicious pizza and the roof of you mouth, they fight sometimes!!!

This meal worked out to be $ 10.25 for 2 large ORGANIC pizzas. Took apx 20 mins prep/ 20mins cook time.

$2.25 flour ( buy small batches in bulk if you don't use a lot)
$2.00 basil ( farmers market has big bags from green houses for super cheap compared to stores)
$2.00 portabello ( I find them on sale once and a while for 2 for $4)
$ .50 spinach ( I usually buy this in those tubs from the grocery store, I use quite a bit)
$ .75 leek (organic leeks are inexpensive and delicious in so many things)
$1.50 arrabatta sauce (left overs and one of the few things that is premade I keep in the house)
$ .75 cherry tomatoes ( throw them on everything a handful at a time)
$ .50 onion,garlic,oregano,salt ect. (staples)

I'll post more of the meals but I have to go check on dinner so I hope you like the recipe and try it yourself, or take it an make it your own..

Eat healthy and live well!

Happy New Year!!

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Acid Reflux and GERD

1/1/2015

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Most of the posts here spawn from conversations with friends, colleagues, family, clients, and a topic will not come up just once but a string of times before I catch on that there may be more than the two or three people that ask about specific ideas of health and it might be helpful to post to the public.

While I feel it is always best to work with people directly to root out the cause/s and any nutritional deficiencies one may have stopping them from obtaining their goals in health, I feel education about healthy safe ideas you can try and monitor yourself are essential. For communities to re join the conversation about health and taking health into your own hands again. There are multiple paths to health and healing and YOU are the only one that can make that decision for YOURSELF. Don't surrender, partake in your health journey, and wade through the masses of 'educated experts', to find the knowledge you know to be true.

Talk with you health care professionals and find out the whys.. Why are they prescribing a certain drug or therapy and where did they get the information from. Asking is a conversation, interrogating is a one way conversation to searching for a new healthcare provider. Please be considerate but conscious.

Today I want to talk a little about Gastrointestinal reflux disorder (GERD), acid reflux(GER), and ulcers. An uncomfortable, sometimes painful, burning, sensation that is not always the product of poor diet or stress. 40% of Canadians will suffer for acid reflux at least once a month. 20% will experience this weekly, it is on the rise and allopathic (mainstream) medicine is not addressing the problem they are treating a symptom with a drug that will create other issues.

10% of the people with GER or GERD have a condition known as a hiatal hernia. A hiatal hernia occurs when part of your stomach pushes upward through your diaphragm. Your diaphragm normally has a small opening (hiatus) through which your food tube (esophagus) passes on its way to connect to your stomach. The stomach can push up through this opening and cause a hiatal hernia. These people may have the hardest time getting lifestyle and eating habits adapted to their conditions but it is a continuous journey of conscious adjustments.

The rest of population with acid reflux may have other contributing factors such as

a relaxed lower esophageal sphincter (LES) that does not close properly

over-production of stomach acid (mainly due to acid forming diet) a link to acid alkaline foods chart.

http://www.wildseedholistichealth.com/resources.html

increased stomach pressure (tight pants/ waistbands)
a damaged esophagus with increased acid sensitivity

Many factors can contribute to LES malfunction:

irregular eating, skipping meals
smoking
caffeine
stress
some medications, including diazepam (Valium), meperidine (Demerol), theophylline, morphine, prostaglandins, calcium channel blockers, nitrate heart medications, progesterone, and anticholinergic and adrenergic drugs (drugs that limit nerve reactions)
paralysis and scleroderma (an autoimmune disease that hardens body organs)
large meals that distend the stomach and prevent the LES from closing
alcohol, which lowers the pressure on the LES, allowing it to relax and open. Alcohol also may irritate the esophageal lining
weakening LES and loss of LES muscle tone with increasing age

Various factors can increase stomach pressure, causing gastroesophageal reflux:

obesity
lying down within one or two hours of eating
Pregnancy, which causes the enlarged uterus to displace the stomach, delaying the removal of stomach contents

Eating too fast, chewing insufficiently, and smoking all increase stomach acid production. Smoking also dries up saliva that protects the esophagus from acid.

Many foods are known to contribute to heartburn:

greasy, fried, or fatty foods and meat
spicy foods/black pepper
Highly refined carbohydrates
such acidic foods as tomatoes, pickles, and vinegar
chocolate
coffee with or without caffeine, soda, black teas, carbonated beverages
Peppermint or other mints like spearmint ( this may relax the LES)

It is not surprising with our standard North American diet that as many people as they do show up in emergency rooms with similar symptoms as a heart attack and end up finding out its just heart burn.

Please go to the hospital if you are experiencing symptoms like a heart attack, even if you think it is just bad digestion. This article in no way is suggesting you take alternate measures in an emergency situation.

One of the prolific treatments/ medications are over the counter antacids, and if GER persists, a Proton pump Inhibitor is prescribed.

Proton Pump Inhibitors drugs currently marketed in Canada

Dexlansoprazole (sold under the brand name Dexilant)
Esomeprazole (sold under the brand name Nexium and its generic equivalent)
Omeprazole (sold under the brand name Losec and its generic equivalents)
Lansoprazole (sold under the brand name Prevacid and its generic equivalents)
Pantoprazole (sold under the brand names Pantoloc and Panto IV, and their generic equivalent(s))
Pantoprazole/magnesium (sold under the brand name Tecta)
Rabeprazole (sold under the brand name Pariet and its generic equivalents)

They blocks the hydrocloric acid from being excreted in to the stomach.

Hydrocloric acid is important as a first response antibacterial anti viral to our bodies, if in good working order being able to kill pathogens with its high acidity. Hydrochloric acid is also extremely important to the break down of peptic bonds of proteins, turning them into a more usable form or amino acids to the body. With long term use of PPIs we will discover more than what your doctor may inform you of.

Lets just look at a few facts first;

How much are we spending...

Canadians received 12.4 million prescriptions for Proton Pump Inhibitors in 2004.*

Canadians spent $267 million dollars on proton pump inhibitors in 2012.*

42% of GERD patients are dissatisfied with the outcome of drug therapy
Increasing age is recognized as a primary risk factor for the development of GERD.

Moderate or severe symptoms of GERD and GER are indicative of a chronic disease that persists for at least 18 years. (1) Facts taken from the Canadian Digestive Health Foundation

$267 million Dollars for drugs and therapies that are unsatisfactory 42% of the time???

The third highest in Drug spending in Canada according to the Canadian Institute of Health Information.

https://secure.cihi.ca/free_products/Prescribed_Drug_Spending_in_Canada_EN.pdf

To add insult to injury, through the scientific and medical journals I have examined, it is no longer a reasonable practice to prescribe PPIs, yet many of the people I have discussed this with have been prescribed or suggested to start taking PPIs.

Through acceptable study models using both animal(always unethical) and human subjects, it has been found that PPI lower absorption of calcium, B12, iron, and magnesium, also in association with long term use to bone fracture. It increases the risk of H. Pylori, a gut bacteria (not friendly) that is a cause of gastric ulcers and if not kept in check can lead to damage of the gastric lining. (2,5,6,)

Through the American Heart Association I found multiple papers on effects of PPIs and increase risk of major adverse cardiovascular events. (3)

It has also been sited that PPIs increase the risk of;

Enteric infections;
A disease of the intestines caused by an infection. Symptoms similar to those caused by a pathogen, may be produced by chemical toxins ingested in food and by reaction to certain food substances, or medications. (4) Low levels of hydrochloric acid in the stomach may be breeding grounds for pathogenic bacteria.

Pneumonia;
Is an inflammatory condition of the lungs primarily affecting air sacs known as the alveoli. It is usually caused by infection with virus or bacteria, certain drugs and other conditions such as autoimmune diseases. (4)

Gastric acid rebound;
The hyper-secretion of gastric acid that may occur after the initial buffering effect of an antacid.(4)

Stress Ulcer Prophylaxis;
Many patients admitted to the intensive care unit (ICU) have risk factors for stress ulcers, with active bleeding producing a higher rate of mortality (4)

Drug Interactions
Because PPIs give rise to profound and long-lasting elevation of intragastric pH, it is not surprising that they interfere with the absorption of concurrent medications. (5)

These are topics of discussion with your Doctor if you are prescribed any PPI.

So what do we do that might be a little less scary than the percentage of adverse reactions associated with antacids and PPIs??

Over the counter antacids can also carry a little scary, especially when used over a long period of time.

Other than the very similar outcomes taking anything that lowers the stomachs natural pH, over the counter antacids usually contain aluminium. During long term use, aluminium has been shown to deposit in the bone, joints, and the most detrimental; the brain. (7)Accumulated aluminium in the brain is associated with Alzheimer’s. (8,9)

So what can be done Naturally to combat the occasional acid reflux?

There are many different remedies, and you will have an instinct as to which one will be the remedy for you. Good thing though, none of these remedies are associated with higher risk of cancer, heart attack, mineral or vitamin malabsorption, bacterial overgrowth, diarrhoea, lower immune function, or Alzheimer's!!

You can try any or all of them to see what suits you best.

Try and avoid being in the situation of having acid reflux in the first place, look back on the things that can contribute to it earlier in the post and make sure you are setting up the right routines.

Small regular meals without over eating

Do not drink with a meal but drink in between instead

Eat stress free

Small amounts of protein at a time and eat your proteins before 4 in the afternoon, you build up hydrochloric acid overnight and it is best utilized in the earlier day.

Curb the greasy, meaty meals, vegetable proteins are best

Be aware of your use of alcohol, caffeine and medications, these can be contributing factors.

Stress can lower gastric secretions, try and get stress in check.

Eat a mostly plant based, whole food diet

People with hiatal hernias have higher occurrences of heart burn and may want to also be aware of tomato based food, citrus fruits in larger amounts, and different peppermints.

Propping the bed (not just the pillows) up so that it has a slant may help people with hiatal hernias or chronic acid reflux.

Lying or sleeping on you left side can also help relieve symptoms as it adjust anatomy to create less pressure on the esophageal sphincters. The esophagus enters the stomach on your right side. Sleeping on your left side may help to prevent any food remaining in your stomach from pressing on the opening to the esophagus, which could cause reflux.

Make sure to exercise and move through stretching, deep breathing and some cardio like walking, this helps to de-stress and improves muscle tone even in the smallest of muscle sphincters like the LES.

Keep a food journal, one of the most beneficial diagnostic tools for you and your healthcare provider. This may bring to light certain situations that may bring about acid reflux, like that spicy meal yesterday, or the small piece of chocolate at lunch to wake up in the middle of the night with that burning sensation.

While good habits are being formed (Rome wasn't built in a day and neither is a good habit) there are many remedies that are whole food and natural to try.

Try it

Water

Studies have shown that pure water is more effective in an immediate relief of symptoms than other prescribed or over the counter medication to increase pH. (10) The effect may not last as long but immediate is better than a wait of 1-3 hrs before the drugs can offer relief.

Apple Cider Vinegar

One of the best might be apple cider vinegar, Known and used for thousands of years and no known ill side effects if used in the proper doses.

Use 1 tbsp of organic apple cider vinegar in a glass of pure water to help lower immediate pH. This works immediately and you will feel the effect usually within 30 seconds of swallowing it.

Raw Potato Juice

Juice 1 washed organic potato and take of any new buds or green areas, juice it with the skin on and mix with equal parts of pure water, the naturally occurring plant alkaloid is touted to help acid reflux and stomach ulcers. It also has contributions of vitamins and minerals to help heal intestinal and gastric lining. Please don't exceed 1 large potato per day and don't drink any residual starch at the bottom of the cup.

*The one hesitation I would have to recommend this particular remedy to everyone is that people with inflammatory issues such as arthritis or IBS may in fact be contributing to higher inflammatory responses because same glycoalkaloids. Those without a pre existing inflammatory condition are welcome to try this natural remedy.

Plant Enzymes

You can take a multi-enzyme tablet with meals to help with better digestion. People with occasional acid reflux may want to try the addition of HCL to help digestion.

Those who have a hiatal hernia or are unsure should avoid the addition of HCL to digestive enzymes.

Bromelain and papain are plant enzymes that help ease digestion and can be taken on a regular basis for better digestion and assimilation.

Minerals

Calcium 300mg, Magnesium200mg, and Potassium100mg twice a day have an alkalizing effect that binds up stomach acid. Take them together between meals, or before bed.

MSM( Methylsulfonylmethane) relieves hyperacidity without disrupting normal acid/alkaline balance.

Many people use a tsp of baking soda to cure too much stomach acid but when used on a regular basis may have some negative affects. Baking soda taken in large quantities or over the course of a few weeks can interfere with your body's ability to absorb calcium. Instead, the body ushers the calcium to be excreted through the kidneys where they may deposit and develop into kidney stones. There is extremely low risk factor with those who use it as an occasional remedy. If using as an occasional remedy look for no aluminium brands and do not exceed 2 tbsp/ day for no mare than 3 days.

Herbs

Catnip, fennel,ginger, marshmallow root, and papaya tea all aid in proper digestion and act as buffers to stop heartburn.

These are all natural ways to help acid reflux and hear burn. A few remedies to help heal gastric and esophageal lining are Aloe Vera juice, that can be taking in small amounts throughout the day.

Whole Foods

Cabbage juice is also healing to the stomach and intestinal lining. Cabbage juice is high in substances that protect your gut’s mucous-membrane lining, including L-glutamine, an amino acid, and gefarnate, which stimulates the secretion of mucus from your stomach’s lining. (11)

Vitamins

Vitamin D helps to prevent your esophagus from being destroyed by stomach acids, as it helps to create certain peptides that will root out and eliminate any infections. (12)

Try one, try them all, feel positive that in your whole food choices you are lowering your risks of adverse side effects form drugs.

Remember to address the cause and only treat the symptoms while re-balancing.

Always talk to your health care provider about your choices and how they, with yourself, can be most beneficial to your health management.

Eat well and live vibrantly!

References;

1)Canadian Digestive Health Foundation
http://www.cdhf.ca/en/statistics#Gastroesophageal Reflux Disease (GERD)

2)National Institute of Health Public Access;NIHMSID: NIHMS239233
Association of Long-term Proton Pump Inhibitor Therapy with Bone Fractures and effects on Absorption of Calcium, Vitamin B12, Iron, and Magnesium
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974811/

3)American Heart Association;Unexpected Effect of Proton Pump Inhibitors;Elevation of the Cardiovascular Risk Factor Asymmetric Dimethylarginine
http://circ.ahajournals.org/content/128/8/845

4)American Family Physician; Reducing Adverse Effects of Proton Pump Inhibitors
http://www.aafp.org/afp/2012/0701/p66.html

5)PubMed 20608754; Drug-drug interaction profiles of proton pump inhibitors.
http://www.ncbi.nlm.nih.gov/pubmed/20608754

6)Physicians Weekly; Overuse of Proton Pump Inhibitors is Expensive and Dangerous
http://www.physiciansweekly.com/proton-pump-inhibitors-overuse/

7)Drugs.com; Acid Gone Antacid Side Effects
http://www.drugs.com/sfx/acid-gone-antacid-side-effects.html

8)Link between Aluminum and the Pathogenesis of Alzheimer's Disease: The Integration of the Aluminum and Amyloid Cascade Hypotheses
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056430/

9) Agency for Toxic Substances and Disease Registry; Aluminium
http://www.atsdr.cdc.gov/phs/phs.asp?id=1076&tid=34

10)PubMed18473176; A glass of water immediately increases gastric pH in healthy subjects.
http://www.ncbi.nlm.nih.gov/pubmed/18473176

11)Intelligent Medicine
http://drhoffman.com/article/ulcers-2/

12)The GERD diet
http://www.gerd-diet.com/gerd-treatment/

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Food and Mood at a Glance

New School Knowledge, Old School Wisdom

Warmer Winters through Better Circulation

Who Said Pizza isn't Healthy?

Acid Reflux and GERD

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Rebecca L. Thornton

Food and Mood at a Glance

New School Knowledge, Old School Wisdom

Warmer Winters through Better Circulation

Who Said Pizza isn't Healthy?

Acid Reflux and GERD

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton