Foods high in Vitamin E
One of the most frequently studied natural compounds is vitamin E. It is a family of molecules that have a potent antioxidant effect in fat rich tissues such as skin, nerves and vital organs. A number of studies have found that vitamin E supplementation reduces lipid peroxidation, improves cognitive performance after brain injury, improves hot flashes in menopause and lowers cholesterol.1 Deficiency in vitamin E have been linked to Alzheimer’s disease but supplementation has not shown clear and consistent benefit.2 Populations studies suggest that vitamin E may have a preventative role in cancer however, several recent large-scale human trials with α-tocopherol, the most commonly used form of vitamin E, failed to show a cancer preventive effect.1 The recently published Selenium and Vitamin E Cancer Prevention Trial (SELECT) even showed higher prostate cancer incidence in subjects who supplemented with α-tocopherol.3 This has scared my people and healthcare practitioners into stopping to take vitamin E as supplement. Vitamin E possesses therapeutic potential based on its proposed action in the body but there is growing negative and conflicting evidence. What can be concluded about its health benefits? It is safe to be used as supplement? Some of the conflicting results may be due to a number of flaws that exist in the use of vitamin E as an intervention in research trials. Vitamin E is a family of 8 molecules (four tocopherols and four tocotrienols) that function synergistically in human physiology.1 Most studies have only used low doses of α-tocopherol, which has been thought to be the active form in human physiology since it’s the most common form found in tissues. Most studies state they use vitamin E but in reality they are only supplementing with one form and not the full group of molecules that makes up vitamin E. While tocotrienols represent 50% of the vitamin E molecules over 95% of all studies to date have only used α-tocopherol.4 There also is evidence that the natural form has a more detrimental effect than synthetic α-tocopherol.1 While this flies the in face of the notion that natural forms are usually more bioavailable the evidence suggests that both forms of α-tocopherol have a negative effect on mortality. The reason that α-tocopherol may have detrimental effect on mortality is that it strongly binds to a vitamin E transfer protein in the liver which prevents the absorption and distribution of other forms of tocopherols and tocotrienols.1,5 The other forms of tocopherols and tocotrienols have been shown to have a better chemo-protective and anti-inflammatory effect than α-tocopherol. While α-tocopherol does have an anti-thrombotic effect, γ-tocopherol is the main anti-inflammatory component of the vitamin E family and has been found to be more effective than the alpha form in scavenging free radicals that cause inflammation. γ-tocopherol is more protective against certain types of cancer and myocardial infarction than α-tocopherol.6 Emerging evidence suggests that the tocotrienol family has even more benefits than the tocopherols in stroke recovery, cancer prevention and vascular health.4 Preclinical and animal studies have shown tocotrienols are able to lower cholesterol and protect cellular membranes through a powerful antioxidant effect. Like γ-tocopherol, tocotrienols possess powerful anti-inflammatory effects, which represent promising application in brain injury and cancer prevention.4 The question arises why are tocotrienols superior to α-tocopherol? The answer is not completely clear but it appears they are better distributed throughout fatty tissue and unlike α-tocopherol, they do not inhibit the transport and bioavailability of other forms. In addition, vitamin E works with other antioxidants such as vitamin C and Coenzyme Q10 as part of an antioxidant network. Supplementation with a single antioxidant can lead to itself becoming oxidized if adequate levels of supporting antioxidants are not present.7 The fact that studies have only used α-tocopherol and not the full spectrum of vitamin E molecules and supportive antioxidants may be the reason that have led to poor outcomes in research trials. A number of negative studies have put the whole vitamin E family in a negative light while the true culprit is only α-tocopherol. The synergistic nature of the vitamin E family highlights the need to supplement antioxidants together in order to support their proper biological function in the body. Recent evidence is starting to support the benefit of all the forms of vitamin E in cognitive decline and obesity related diseases however more is needed to vindicate this misunderstood vitamin.8,9 The full spectrum of tocopherols and tocotrienol offer unique and pronounced health benefits if we can get adopt the reality that they must be supplemented together. Whenever looking for a vitamin E supplement make sure that it contains all 8 forms for vitamin E to harness all the beneficially effects. Vitamin E is also found in plants rich in healthy fats. Below is a list of foods rich is vitamin E. References
1. Gee PT . Unleashing the untold and misunderstood observations on vitamin E. Genes Nutr. 2011 Feb;6(1):5-16. 2. Joshi YB, Praticò D. Vitamin E in aging, dementia, and Alzheimer's disease. Biofactors. 2012 Mar-Apr;38(2):90-7. 3. Yang CS, Suh N, Kong AN. Does vitamin E prevent or promote cancer? Cancer Prev Res (Phila). 2012 May;5(5):701-5. 4. Sen CK, Khanna S, Roy S (2007) Tocotrienols in health and disease: the other half of the natural vitamin E family. Mol Aspects of Med 28:693–728. 5. Huang H-Y, Appel LJ (2003) Supplementation of diets with a-tocopherol reduces serum concentrations of c- and d-tocopherol in humans. J Nutr 133:3137–3140 6. Wagner KH, Kamal-Eldin A, Elmadfa I. Gamma-tocopherol--an underestimated vitamin? Ann Nutr Metab. 2004; 48(3):169-88. 7. Usoro OB, Mousa SA. Vitamin E forms in Alzheimer's disease: A review of controversial and clinical experiences. Crit Rev Food Sci Nutr. 2010;50:414–9 8. Mangialasche et al. Tocopherols and tocotrienols plasma levels are associated with cognitive impairment. Neurobiol Aging. 2012 Oct;33(10):2282-90 9. Yachi R, Muto C, Ohtaka N, Aoki Y, Koike T, Igarashi O, Kiyose C. Effects of tocotrienol on tumor necrosis factor-α/d-galactosamine-induced steatohepatitis in rats. J Clin Biochem Nutr. 2013 Mar;52(2):146-53.
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We have established that vitamin C has benefit in cancer treatment but the dosage and route of administration is essential determine if it has a direct anti-tumor action or a supportive function. The levels needed to achieve direct tumor killing effects are 200-1000 micromol/L (Chen et al 2007, Levine et al 2011). To achieve higher these higher anti-cancer levels, IV doses of 25-50g are required. 50g of IV vitamin C can achieve a plasma level of over 14,000 micromol/L. Oral supplementation is is not able to get anywhere near those levels since absorption is limited in the digestive tract. Blood vitamin C levels peak after 200mg of oral supplementation and maximal oral dosing before loose stools occur is around 4g (Levine et al 2011). The picture shows the difference in plasma concentration between 200mg of oral or IV vitamin C (Levine et al 2011). Even when using the same 10g dose, intravenous administration achieved a 50-150 times greater plasma vitamin C level compare to oral supplementation (Chen et al 2007, Padayatty et al 2004). So what does this mean? Get lots of vitamin C throughout the day to keep your blood levels up. You don't need much. One red sweet red pepper gives you over 300mg of vitamin C. Guava, spinach, kale, broccoli and kiwi are also very rich in vitamin C. If you are going to supplement for general health than I recommend 500-1000mg dose 2-3 times daily. If you have a cold, runny nose, canker sore, cold sore or any other infection I would increase the dose to bowel tolerance. That means 1000-1500mg 3 or 4 times a day and keep increasing until you get loose stools. These doses are very safe since the extra vitamin C is just excreted if it isn't used. However if you really want to have a direct anti-cancer effect you need to use IV treatments done by a trained doctor. In that case you would still take the oral doses on the days you don't get the IV. So when it comes to vitamin C its all in the dose and the delivery. References Chen et al. Ascorbate in pharmacologic concentrations selectively generates ascorbate radical and hydrogen peroxide in extracellular fluid in vivo. Proc Natl Acad Sci U S A. 2007 May 22;104(21):8749-54. Levine M, Padayatty SJ, Espey MG. Vitamin C: a concentration-function approach yields pharmacology and therapeutic discoveries. Adv Nutr. 2011 Mar;2(2):78-88. Padayatty et al. Vitamin C pharmacokinetics: implications for oral and intravenous use. Ann Intern Med. 2004 Apr 6;140(7):533-7. Vitamin C is a commonly used vitamin therapy in alternative and complementary cancer treatment. It has various functions in the human body, but 2 distinct modes action have been identified when it comes to cancer therapy. When it comes to cancer prevention, vitamin C has antioxidant effects that protect key cellular functions and structure. It also prevents the formation of dangerous cancer causing compounds. The dose to achieve an antioxidant effect is low (under 5g) and is achievable by dietary intake or oral supplementation. The second mechanism of action is actually a pro-oxidant effect. This is the little know but powerful anti-cancer mechanism of vitamin C. Doses above 15g have been shown to have a “pro-oxidant” effect by generating hydrogen peroxide, which selectively destroys cancer cells. These high doses are only possible through intravenous therapy since oral supplements are limited by absorption in the digestive tract. High doses of vitamin C are delivered to the areas surrounding the tumor because the vitamin C molecule looks similar to a sugar molecule and cancer cells have an increased demand for sugar to fuel their unregulated growth. When in the area surrounding the cells, the vitamin C molecule reacts with transition metals such as iron or copper and forms a hydrogen peroxide molecule that damages the cancer cell. The picture below shows the formation of the hydrogen peroxide molecule outside the cancer cell. One proposed idea on why cancer cell are particularly vulnerable to hydrogen peroxide is that they don’t have the enzyme catalase to break it down. Click here for more information on intravenous vitamin C cancer therapy and integrative cancer care. References: Chen Q, Espey MG, Sun AY, Pooput C, Kirk KL, Krishna MC, Khosh DB, Drisko J, Levine M. Pharmacologic doses of ascorbate act as a prooxidant and decrease growth of aggressive tumor xenografts in mice. Proc Natl Acad Sci U S A. 2008 Aug Chen et al. Ascorbate in pharmacologic concentrations selectively generates ascorbate radical and hydrogen peroxide in extracellular fluid in vivo. Proc Natl Acad Sci U S A. 2007 May 22;104(21):8749-54. Todays lets talk about Magnesium. Its one of my favorite supplements and one that I use very often practice. However one of the problems with magnesium’s almost celebrity status is that the details of the multiple benefits that it has to offer are often overlooked and underappreciated. Magnesium is involved in over 300 biochemical processes in the body. One of its most important functions is that it plays a key role is producing energy. This makes it vitality important for all cellular functions and processes. It helps maintain normal muscle and nerve function, keeps heart rhythm regular, supports a healthy immune system, and keeps bones strong. The problem with this essential mineral is that most people do not have sufficient levels for optimal health. Can you get enough just through diet? A gradual depletion of nutrients from our soils has left many vegetables with lower levels of magnesium. Despite eating a healthy and well-balanced diet a person can develop low magnesium levels over time. A dietary surveys suggest that many North Americans do not get the minimum recommended amounts of magnesium daily (1). Even though the classic symptoms of magnesium deficiency are rare, health issues can occur well before overt deficiency. A good analogy is a rusty vs well-oiled wheel. A constant low level of magnesium will still allow the rusty wheel to turn but it will be slower and require greater effort. The same can be said about cellular energy production if magnesium levels are below optimum levels. The Magnesium Drain... Another factor that contributes to magnesium deficiency is that is often is depleted by various common conditions and medications. Since magnesium is absorbed in the small intestine conditions such as crohn’s disease, intestinal surgery, and gluten sensitivity (celiac enteropathy) and other conditions can impair absorption. Frequent diarrhea and vomiting can also cause depletion. Many commonly used medications, such as proton pump inhibitors, diuretics and antibiotics cause magnesium depletion (3,4). Some of these drugs are taken for a long time, which can create a deficiency over that time. This is especially concerning when many elderly are on multiple medications for many years. Older adults are at an increased risk for magnesium deficiency since intestinal absorption of most nutrients can decrease with age. They also have lower intakes then younger adults and often they have increased excretion (1). The combination of a diet with low amounts of magnesium, poor intestinal absorption due to intestinal damage and prescription drug use can all contribute to chronically low magnesium levels. Considering the pivotal role that magnesium plays in cellular signaling, function and energy function it is no surprise that a deficiency has a broad impact on multiple organ systems and has been linked to numerous health conditions such as chronic pain, heart disease and diabetes . Stay tuned for my next post about the different forms of magnesium and how much you should be taking. References: 1) Ford ES and Mokdad AH. Dietary magnesium intake in a national sample of U.S. adults. J Nutr. 2003;133:2879-82. 2) Rude RK and Olerich M. Magnesium deficiency: Possible role in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int 1996;6:453-61. 3) http://www.fda.gov/drugs/drugsafety/ucm245011.htm 4) Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics. Cardiology 1994;84 Suppl 2:48-56. The most important often-overlooked point about the food we eat is not the flavour or substance but the presentation and preparation. When eating a holiday meal or dining out we expect perfect flavour and presentation but how often do we consider it in our daily meals? While I admit I am not a chef, I want to briefly write about the importance not just eating healthy foods but of the presentation and process in which we create the food we eat. Our society is obsessed with convenience and one of the casualties is food. We are all familiar with fast food being poor in nutrients, vitamins and fibre but we also lose out on the important process of making and creating our own meals when we reach for something quick. If you look at some of the healthiest cultures (i.e. rural Japanese) you will find one of the common factors is a long tradition of food preparation and conscious consumption. For example, drinking green tea took place in special teahouses that prepared the tea in front of you in a way that is beautiful, nourishing, and delicious. Many other cultures have so many of the daily tasks centred around preparing and consuming food. It is not by accident that so much time and importance is dedicated to food. They clearly knew the importance of food to their health and wellbeing and therefore prioritized their time and resources to what they felt was the most important thing. The whole process is not just about getting in certain nutrients or consuming enough calories. People "ate" with their eyes, nose, ears and of course mouths. Each food was meant to be a feast for the senses to be enjoyed and savoured slowly with friends and family. The way we eat today is usually to gratify cravings, satisfy hunger and to feel good from the chemical cascade triggered in our brain. Food is meant to be savoured and enjoyed by all of our senses. This actually leads to better and more complete digestion. For example, the smell or appearance of food triggers our brain to send a signal to our stomach to start to produce digestive enzymes and stomach acid, which help break down the food we are about to eat. As a healthcare professional, so much of my focus is on improving people's diets. While this is extremely important, I want to bring your attention to the full picture of "healthful" food consumption. As part of your healing plan you should choose a diet this is high is nutrient rich foods but also try to switching your focus on preparing and presenting your food is way that ignites your appetite and imagination. I believe that the whole process of preparing and consuming food is central to achieving optimal health. There is real therapeutic value and beauty in not just how a food tastes or what nutrients it provides but how is feels in your mouth, how is smells and looks. Just like we allocate time to be active everyday, we should also dedicate time to conscious food preparation and slow and meaningful consumption. Surround yourself with beautiful, healthy food and people that you care about. Next time you go out for sushi, take a moment to savour the beautiful design of each piece before you eat it. Smell your apple next time your take a bite. You will be amazed how much fulfilling your food experience it. Remember food is not just fuel. It is fundamental, relational and transformational. Embrace these aspects to really make your food truly healing. In Health, Dr Paul Hrkal Reference: Rozin , Paul. 1999. Food Is Fundamental, Fun, Frightening, and Far-reaching. Social Research: An International Quarterly. Volume 66, No. 2: 9:30 Natural and complementary treatments for cancer are rapidly growing in use and popularity. While many people undergo conventional treatments such as chemo or radiation, natural and integrative therapies can be very effective in reducing some of the difficult side effects of conventional treatments. One common side effect that I see in cancer patients is damage to the mouth and oral mucosa after head and neck radiation. This can be an extremely painful condition causing excess mucous production, dry mouth and the inability to eat and swallow. It is very important to promote the healing of the mouth sores since it often prevents a person from eating which decreases the ability to maintain weight and take in essential nutrients. As part of a naturopathic treatment plan, acupuncture can be used to reduce pain and improve symptoms of dry mouth. A very recent study was published this year reporting weekly acupuncture improved symtoms of dry mouth after radiation treatment. After 8 weeks the patients found they did not have to wake at night as often and had less sticky saliva. It is great to see that studies are being conducted on natural treatments that are being used to support cancer patients. Acupuncture can be a great tool to address both energetic and physical symptoms. It is often a key part of my treatment plans as a supportive therapy. In the case of mouth sores after chemo or radiation it can help reduce symptoms and promote healing when used along side of other natural therapies such as intravenous vitamin C, glutamine and a herbal mouth rinse. For more information about how natural and conventional treatments can fit together please see the cancer section of my website. Reference: Simcock R, et al. ARIX: a randomised trial of acupuncture v oral care sessions in patients with chronic xerostomia following treatment of head and neck cancer. Ann Oncol. 2013 Mar;24(3):776-83. The past month was the first time that I held a community acupuncture session at pureBalance Wellness centre in Port Credit, Mississauga. I wanted to share a quick blog post about how the 2 pilot events went and my experiences as the acupuncturist. The concept of "community acupuncture" was introduced to me by a colleague of mine, Dr Chris Pickerel ND. This style of treatment is gaining popularity because it offers a unique opportunity for meaningful treatment outside of a standard naturopathic appointment. Acupuncture is an ancient and gentle yet effective treatment technique. It works on a very physical level by promoting blood flow and secretion of pain-killing compounds. However, when used traditionally, it can also remove energetic blockages and promote the smooth flow of "Qi" (pronounced "chi"). It can be said it stimulates our bodies innate ability to heal itself. Consistent treatment over a period of a few months can have a profound health benefit. While NDs regularly do acupuncture during a naturopathic appointment, the community acupuncture setting offers a number of distinct benefits. 1) The price is reduced by over 60% compare to a standard acupuncture treatment. The trade off for the lower price is that the practitioner can see a number of patients simultaneously. One patient starts to have their treatment and while the needles are in place the doctor can start another treatment or checks on other patients. We were offering the treatments for $30 + HST compared to regularly being $85 + HST for a half hour appointment. This allows for more frequent appointments leading to quicker improvements and for people that do not have extended medical coverage to benefit from acupuncture by a registered Naturopathic doctor. 2) The community atmosphere and environment is also very unique. Patients being treated at the same time is a common practice all over the world. Since one of the key goals during the whole session is to maintain a respectful silence there is a special atmosphere created when multiple patients are sharing the treatment space. Soft music is playing with dimmed soft light. Many patients enjoy and appreciate the healing energy created in a community space. 3) The flexibility of not having a fixed appointment time is another benefit. Community acupuncture sessions are scheduled for a block of time. At pureBalance wellness centre, we run our sessions from 7-9pm. If you would like a treatment you can arrive anytime in that time period and you will be taken when the next available treatment spot is free. As a practitioner, I really enjoyed my time at both sessions. I regularly see patients in a clinical setting but community acupuncture is a special and unique experience. Patients were very happy to receive treatments in the relaxed and quiet setting. We were able to briefly chat about the concerns they wanted addressed that day, I took a chinese tongue and pulse reading and then inserted the needles. The treatment usually lasts 20-30 minutes with the needles in place. Each treatment is unique to that person since I match a certain combination of points to that specific person and their symptoms. Our first 2 sessions were very well attended and there were a steady flow of patients. We used the whole clinic with various treatment areas and positions available. Some people enjoyed the laying down, prone position while others preferred a seated recliner. The great thing was that a number of people that attended the first session also attended the second. The most common piece of feedback they shared about how they felt after their last session was that they were very relaxed during the treatment and felt less stress and slept better that evening. A number of successive treatments can create lasting changes and resolution of symptoms. While acupuncture can be used to treat almost any disorder, the most common conditions that respond well to acupuncture is neck and back pain, menopausal symptoms (hot flushes etc.), infertility, anxiety and acute conditions such as a cough or headache. Its also is an excellent supportive treatment for standard Naturopathic, chiropractic, massage, psychotherapy and nutritional therapy. It is very safe and does not interact with any medications or other therapies. We recommend a number of our own patients to take advantage of community acupuncture as an excellent combination with their naturopathic treatments. My vision is to provide inexpensive yet effective acupuncture treatment to people in the Port Credit and Mississauga communities. Community - Karma acupuncture is an excellent way for you to restore your health on a energetic and physical level. Due to success of the first 2 sessions I am very excited to continue to provide this service in the coming months. We will be offering a variety of days so people have options if they can't make it on a certain evening. For the next available dates please see the pureBalance wellness centre events schedule. In Health, Dr Paul Hrkal “Natural forces within us are the true healers of disease.”- Hippocrates The term integrative cancer care is becoming a buzz phase in medicine. Still many people (and doctors) don’t really fully understand the true depth and application of the term “integrative,” especially how it pertains to cancer treatment. The idea behind an integrative approach is that since cancer is a multifactorial disease, affecting every aspect of a person, you need a multi-faceted treatment plan. The research now clearly shows that cancer patients have improved outcomes and reduced mortality when they use complementary techniques (such as fitness therapy, diet counseling, yoga, meditation etc.). Integrative cancer care combines the best of conventional treatments (i.e. new chemotherapy agents, surgical techniques etc.) supportive natural approaches (vitamins and nutrients) and mind-body-spirit practices. In my practice I focus on helping the patient get the best combination of treatment available. Not matter where the patient is in their treatment, we support them with the best integrative and natural therapies available. This can mean helping a patient prevent cancer or actively treat a cancer that has returned and they no longer want to do chemotherapy. Is can also mean that a patient gets natural therapies along side their conventional treatments or we help get a patient ready for resection surgery or radiation. One of the strengths of natural medicine is that it can be tailored to the needs and desires of each person. The goals of naturopathic and integrative cancer therapy are: · Combine the best treatments from natural and conventional medicine - which natural and drugs treatments are best for you · Directly cause cancer cells to self-destruct and die · Reduce tumour size and prevent further spread (metastasis) of the cancer · Boost the overall immune system so that it is able to destroy cancer cells · Reduce the toxicity and side effects caused by chemotherapy drugs and radiation therapy · Improve survival outcomes and patient quality of life · Prevention of relapse after successful cancer treatment · Learn techniques that promote dietary and lifestyle habits which prevent cancer · Integrate the mind, body and spirit to promote healing at the deepest levels To achieve the above goals, naturopathic and integrative cancer therapy uses the latest evidence-based therapies and interventions. This list is not exhaustive and is not meant to be used as a "self-prescription" resource. Not every therapy may be right for each cancer or person. To find out the correct dosage and combination contact Dr Hrkal to book an appointment for a consult. · High dose intravenous Vitamin C · Vitamin D – includes testing and treatment to reach optimal levels · Super-bioavailable Curcumin, Green tea and Resveratrol · Intravenous Glutathione and alpha lipoic acid · Mushroom extracts · Melatonin · Mistle toe extract from Germany · Modified citrus pectin · etc. For more information please visit my Integrative Cancer Therapy page Chronic pain is one of the most common health concern for which people seek medical treatment. Research suggests that up to 50% of the population may be suffering from some kind of chronic pain, with back pain being the most common (1). There are number of possible causes such as diet, posture, age and injury that contribute to chronic pain but vitamin D is one factor that is now being added to the list. Vitamin D deficiency is a very common occurrence, especially in people living in colder climates. It has been linked to numerous health conditions, one of which being musculoskeletal (MSK) pain (2). A recent study published in November 2012 found that MSK pain is related to vitamin D deficiency, and replacement of vitamin D improved pain. The researchers found that 95.4 percent of the subjects were vitamin D deficient, and 85.5 percent of the subjects had improvement in pain with vitamin D supplementation (2). Of the subjects that responded to the treatment, post-treatment serum vitamin D levels were significantly higher than in the subjects who did not respond to vitamin D supplementation. The study concluded, “Treatment with vitamin D can relieve the pain in majority of the patients with vitamin D deficiency. Lack of response can be due to insufficient increase in serum vitamin D concentration. Reassessment of serum 25-hydroxyvitamin D concentration is recommended in nonresponsive patients.” (2) This study confirms the results of a number of other studies that have found the same results (3, 4, 5). The studies found that vitamin D deficiency may be responsible for generalized, non-specific pain especially if it is resistant to manual and conventional treatments. A possible mechanism of why suboptimal levels of vitamin D can cause pain is that there is a reduction in serum calcium since vitamin D is responsible for its absorption from the digestive tract. This in turn stimulates the increase of parathyroid hormone which promotes the excretion of phosphate. Low levels of calcium phosphate lead to the deposition of un-mineralized collagen matrix on bony surfaces. When the collagen matrix hydrates and swells then it causes pain by stimulating nervous endings on the periosteum (5). Due to the large proportion of the population that experience both chronic pain and vitamin deficiency it would be prudent that healthcare practitioners and patients consider vitamin D levels a possible key-contributing factor. This may be especially useful in clinical settings such as pain clinics and chiropractic offices where there is a larger volume of [back] pain related cases. The most recent data suggests that less than 50 nmol/L of serum vitamin D is a deficient state. The optimal levels are 100-160nmol/L. The most effective and accurate way to determine what dosage is required to reach optimal levels is to have your serum 25-hydroxyvitamin D assessed. The most recent guidelines from the American Endocrine Society suggest that 500-2000IU daily are effective to maintain adequate levels. For those that are deficient, 50,000 IU once a week for 8 weeks or 6000 IU daily to achieve a blood level of vitamin D above 75 nmol/L is most effective and safe (6). Doses of 2000 IU or less are not able to effectively raise serum levels into the protective range. Vitamin D can be a simple yet very effective therapy for chronic, non-specific pain if you are deficient. To determine if is may be contributing to your pain, have a qualified healthcare practitioner assess your serum levels and supplement appropriately to restore your optimal levels. Consider liquid formulations to increase the ease of achieving higher dosages. In medicine, sometimes the simplest piece is often the most important. Vitamin D once again forces us to go back to the basics in the quest to achieve pain free function. References: 1) Andersson HI, Ejlertsson G, Leden I, Rosenberg C. Chronic pain in a geographically defined general population: studies of differences in age, gender, social class, and pain localization. Clin J Pain. 1993;9(3):174-82 2) Abbasi M, et al. Is vitamin D deficiency associated with non specific musculoskeletal pain? Glob J Health Sci. 2012;1:107-11. 3) Plotnikoff GA, Quigley JM. Prevalence of severe hypovitaminosis D in patients with persistent, nonspecific musculoskeletal pain.Mayo Clin Proc. 2003 Dec;78(12):1463-70. 4) Al Faraj S, Al Mutairi K. Vitamin D deficiency and chronic low back pain in Saudi Arabia. Spine (Phila Pa 1976). 2003 Jan 15;28(2):177-9. 5) Holick MF. Vitamin D deficiency: what a pain it is. Mayo Clin Proc. 2003 Dec;78(12):1457-9. 6) Holick et al. Endocrine Society. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30. The rates of Alzheimer’s disease have been rising over the last 10 years. Many experts fear that our healthcare system will be over-burdened in the coming years by a baby boomer generation affected by cognitive decline and Alzheimer’s dementia. Conventional and pharmacological approaches have shown limited benefits. There are a number of safe, natural, and effective approaches that can be used to prevent, slow and even reverse cognitive decline. The following are 6 key points to keep your memory sharp and brain healthy. Eat a Heart healthy diet Research has shown that your brain and cardiovascular health are related. Eliminate or reduce trans and saturated fats and refined sugars to improve the health of your blood vessels and balance your blood sugar. Shift your focus onto including healthy foods and not just reducing unhealthy ones. Increases your intake of healthy fats, which include omega 3 fish oils, nuts and seeds and olive oil. Also aim for 5 or more servings of colourful veggies a day Eat less Studies show memory and brain function improves if your total caloric intake is reduced. The brain functions more efficiently if you lower the amount of calories you eat everyday by about 30%. This will also help you balance your blood sugar and lose extra weight. The body and mind connection Staying physically active improves memory and mental function. Benefits are found after about 20 minutes of light to moderate exercise a day. The key to exercise is not high intensity but rather consistency month after month. This may be one of the most effective ways to not just improve your memory but to boost your heart health and mood. Use it or lose it Keep your brain active with meaningful relationships, interactions and brainteasers. Puzzles and games are great tools to help prevent memory loss and keep you sharp. Online games found on websites such as lumosity.com are a great interactive resource. Maintain optimal nutrient levels Key vitamins and nutrients are essential to the health of your brain and memory. Make sure you have adequate levels of B-vitamins, vitamin D and antioxidants to protect your brain. Talk to your healthcare provider to help measure your levels. Supplements to boost your brain Finally, once you have put in place the above points there are a number of safe and possibly effective natural supplement options. Some of most promising compounds include acetyl L-carnitine, curcumin, and DHA (from fish oil). The most effective strategy is to talk to a qualified naturopathic physician about a supplement plan that is best for you. For more information about a personalized brain health plan contact Dr Paul Hrkal for more information. To watch my Brain Fitness segment on Rogers TV Peel, featuring brain boosting supplements, games and recipes, Click here In Health, Dr Paul Hrkal |
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