The Lifelong Wellness Company Inc

Thursday, October 7, 2010

Lifelong Healthy Cholesterol

Robert W. Horovitz, B.Sc., ND
Naturopathic Doctor
The Lifelong Wellness Company Inc.
Active Health Centre
5871 Hwy 7 E
Markham, ON L3P 1A3
Clinic: (905) 294-0454

e-mail: info@lifelongwellnesscentre.com
www.lifelongwellnesscentre.com
www.facebook.com/lifelongwellnesscentre
www.twitter.com/lifelongwell

Cholesterol has been given a bad name for far too long and it is time that someone finally set the record straight. Cholesterol is not only as bad as people think, but is actually in many ways essential for promoting Lifelong Wellness. Every cell in our body has a membrane surrounding it that Is partly fluid. It has to be; otherwise our cells would be too brittle. Cholesterol plays an important role in helping to maintain that fluidity. Additionally cholesterol is required for the production of sex steroid hormones such as estrogen, progesterone, testosterone, as well as a major stress hormone cortisol, among others. Furthermore, cholesterol is a precursor for bile, which helps to emulsify fats and aid the absorption of fat soluble vitamins such as A, D, E, and K. Some may be interested to know that vitamin D, a vitamin that is incredibly hot right now (no pun intended) is synthesized from a derivative of cholesterol with the help of sunlight.

Should people pay close attention to their blood cholesterol levels? Absolutely. If blood cholesterol levels rise, it is possible to have an increased risk of developing cardiovascular disease later on in life and suffer from a heart attack or stroke. Even though cholesterol is required by the body to do good, over time high cholesterol levels can contribute to plaque buildup in our arteries, possibly obstructing blood flow and even dislodging in little pieces that can travel to various parts of the body and get trapped where blood vessels narrow. If one of these pieces of plaque gets trapped near the heart, a heart attack can occur. If in the brain, a stroke. Cholesterol itself though is not the whole story as several things need to happen in order to form arterial plaque. LDL for example is a transporter lipoprotein used to take cholesterol from the liver and intestine to tissues where it can be used in its glory. It is commonly known as “bad cholesterol”. If LDL is oxidized it can contribute to the formation of foam cells that deposit in arterial walls and become known as plaque. In fact it is perhaps oxidized cholesterol that is the real culprit. HDL or “good cholesterol” takes cholesterol from tissues and helps with its excretion.

Treating elevated cholesterol naturally can be achieved by many different ways and it is important to understand that everyone is different and should be treated accordingly. One idea is to block the production of cholesterol by the body itself. HMG-CoA reductase is an enzyme that is intimately involved in the production of cholesterol. If inhibited, blocking cholesterol is achieved, which is exactly what pharmaceutical drugs known as statins do such as Lipitor. These drugs however do not come free of side effects. Muscle aches and pains for example are relatively common so speak to your health care professional regarding supportive measures.

Although cholesterol is produced by our bodies, most of it is actually reabsorbed from the intestine via bile salts. Plant sterols (phytosterols) can block this and allow the salts to be excreted in our stool, thus being an excellent complimentary supplement for cholesterol reduction. Although dosages vary, 1.3 grams with two separate meals are worth considering. Fiber can also help with the excretion of cholesterol. 30 grams of fiber daily is a good starting point. Chia, kamut, quinoa, flax, glucomannan, and whole wheat are great sources of fiber. An apple is approximately 3.5g of fiber so an apple a day really is a start.

Fish oil is one of the single best supplements that can be taken for promoting cardiovascular health. A three ounce serving of wild Pacific salmon 2-3 times per week can have profound positive influences over your cholesterol panel. Whole salmon oil in this meal sized dosage is available. Otherwise, 2-4 grams per day of a pharmaceutical grade, molecular distilled fish oil has merit.

Supplements that are good antioxidants are definitely worth incorporating into a cholesterol lowering protocol. Preventing oxidation of cholesterol may be even more important than simply reducing it from your diet. For example one of the main questions that people ask me is whether eggs are healthy, considering that one large white egg contains approximately 195mg of cholesterol in its yolk. The answer is in the way that you cook it. Since the cholesterol is in the yolk, preventing oxidation is key. When making hard boiled eggs, scrambling the yolk, or making an omelet, the yolk changes dramatically. It becomes oxidized! Next time you cook an egg, try preparing it using lower temperatures (medium or lower) and “over easy” or “sunny side up”. Also try putting ¼ tsp or so of turmeric and fresh ginger into the oil prior to heating as they may add further protection and are both cardio protective.

Sunday, October 3, 2010

Robert Horovitz ND on Rogers DayTime: Cholesterol

http://www.rogerstv.com/page.aspx?lid=250&rid=17&gid=71317

Tuesday, September 28, 2010

The Lifelong Wellness Company Inc: Grains that Promote Lifelong Wellness!

The Lifelong Wellness Company Inc: Grains that Promote Lifelong Wellness!: "For more information e-mail Robert at info@lifelongwellknesscentre.com With everyone getting caught up in the latest and greatest super foo..."

Grains that Promote Lifelong Wellness!

With everyone getting caught up in the latest and greatest super food fads such as acai and mangostein, whole grains are feeling left out. After all; grains are super foods too! With so many out there to choose from, which ones give you the biggest bang for your buck?

Rice Bran:

It is the “stuff” left over when milling white rice from brown rice. In nature, the rice bran tends to go rancid due to a fat breaking enzyme called lipase. When inactivated, the rice bran is stabilized and can be eaten as one of the richest known food sources of B vitamins. It also contains loads of additional support for the nervous system such as inositol-6-phosphate, choline, and folic acid. It is also rich in phytosterols, coenzyme Q10, and gamma-oryzanol; all of which are very cardio protective. People often find creative ways to change the taste of drinking water so that it “tastes better”. Try putting 2-4 tablespoons of raw organic rice bran as it has a delicious natural sweet taste. You will not be disappointed!

Sprouted Chia:

Sprouted ground chia is truly one of a kind. The amount of nutrition per seed is astonishing. The seed absorbs about 6 times its weight in water, making it an excellent weight loss trick as it keeps people feeling full longer. Sprouting the seed activates health promoting enzymes and is the difference between a seed and a small plant. Moreover, it dramatically enhances the micronutrient (vitamin and mineral) content and almost doubles the ORAC value, which is a scale by which antioxidant capacity is measured. Chia is very rich in omega-3, making it an all-star food choice for healthy skin and a health gut. 1 tablespoon of ground sprouted chia, twice daily in a good quality yogurt, apple sauce, etc., is a good wholesome dose. Please be sure to follow the chia with a full 250ml cup of water to avoid the fiber from becoming constipating.

Sprouted Flax:

The same benefits apply to flax as they do to chia with respect to sprouting. Flax has a relatively unique fiber profile of approximately 50:50 soluble and insoluble. This makes flax an excellent fiber to combine with detoxification programs. There is also scientific backing with respect to mastalgia (breast tenderness), which may be something worth mentioning to all the wonderful women in our lives. The dose is the same as chia right down to the water.

Quinoa:

With a complete amino acid profile, this so called grain is a fantastic item to incorporate in a vegan dietary program. It is also incredibly abundant in minerals; notably magnesium, iron, and tryptophan. Quinoa is high in fiber and tastes great! It cooks like rice except takes a little bit longer. It is also a flavor conduit for spices. Try eating this super food for breakfast by placing ¼ tsp raw cinnamon, ½ overly ripe banana, a small handful of fresh or frozen berries, and ½ tsp whole organic ground vanilla pod into the mix.

Kamut:

Kamut pasta is a great replacement for regular white pasta as it has a really close taste to whole wheat, but is revered by most as more tolerable even in those with gluten sensitivities. This pasta is relatively high in protein as well as fiber. The nutritional profile of kamut is quite extensive; however one of the highlights is its high selenium content. Selenium is great for hair, skin, and nail health as well as prostate health. It is also a potent antioxidant.

Saturday, September 18, 2010

Stop Chronic Fatigue; Start Promoting Lifelong Wellness!

In a high stressed, over worked society, it is no surprise that low energy and general fatigue is a common concern, but what if it takes control over your life? What if it interferes with your ability to function at work or participate in family events and even leisure activities? Severe, disabling fatigue is very real and constitutes just one major symptom of Chronic Fatigue Syndrome (CFS). Besides having fatigue at least 50% of the time, people with CFS generally present with impairments in concentration, short term memory deficits, and experience musculoskeletal pains as well as sleep disturbances.

With no definitive laboratory test, CFS is extremely difficult to diagnose and the cause is uncertain. Immunologic dysfunction, either idiopathic (unknown origin) or from an infection has long been postulated as a major precipitating factor in the development of CFS. Lyme disease, cytomegalovirus, and human herpes virus 6 are just several of the many possible differentials to consider. Other conditions that mimic symptoms of CFS include but are not limited to hypothyroidism, anemia, and certain forms of cancer. An emerging theory includes hypothalamic-pituitary-adrenal (HPA) axis dysfunction, whereby our body loses the ability to adequately control the output of our stress hormone cortisol. Ask Robert W. Horovitz Naturopathic Doctor about the 4 point cortisol test along with the implications of cortisol imbalances with respect to fatigue as well as other aspects of your health. Info@lifelongwellnesscentre.com.

Health food stores across this wonderful nation are promoting various energy boosting products. Whether you are accustomed to a daily vitamin B12 boost, an ultimate morning power shake, or your favourite super food, there are hundreds if not thousands of different ways to naturally enhance your vitality. For someone with suspected CFS however, it may not be as simple as choosing from the long list as just mentioned. That said, there is merit in supporting a healthy stress, immune, and inflammatory response. When choosing the right remedies it is important that your health care practitioner take great care in considering your unique constitution as everyone is different.

Supporting yourself during stressful times definitely requires the proper fuel. Vitamin C and B5 are of noteworthy mention. Camu camu is one of the highest known vitamin C containing fruit in the world and contains anti-inflammatory properties as well. Besides being found in meats, vitamin B5 can be found in relatively high amounts in broccoli and avocados. Perhaps you know of a family member or friend who does not fully take advantage of their corporate health care plan. Imagine going for a relaxing acupuncture treatment after a long hard day at the office. Acupuncture can increase vitality and greatly compliments herbal therapy. Adaptogenic herbs such as Glycyrrhiza glabra (licorice) and Eleutherococcus senticosus have been of particular interest in the area of CFS.

Immune boosting herbs such as Astragalus membranaceus (Astragalus root) and Ganoderma lucidum (Reishi mushroom) are very reasonable choices to consider. Speak to your Naturopathic Doctor about specific therapeutic extracts and keep in mind that individualized dosing is very important. Some herbs should not be taken for a prolong period of time without taking a break. Also depending on the state of immune dysfunction, sometimes immune boosting herbs may be counterproductive as it may be your immune system that is attacking itself.

Besides having a wide array of immune boosting properties garlic is anti-inflammatory. Moreover it is tremendously cardio protective. Turmeric, which is probably one of the more popular anti-inflammatory herbs is also somewhat anti-viral. The whole rhizome is often best for long term use as its various compounds work in synergy to promote Lifelong Wellness. Otherwise, curcumin (the yellow-orange pigment of turmeric) can be used therapeutically as it is more potent with regard to specific actions.

Certain food sensitivities can lead to headaches, muscle aches, GI disturbances and are worth looking into. Common foods to watch out for are gluten containing foods, dairy, sugar and non-fermented soy such as tofu. Lastly, Coenzyme Q10 is worth a conversation with your health care provider as it can help with endurance, and is ultimately required for the body to produce energy.

Saturday, September 11, 2010

Promoting Lifelong Cardiovascular Health - Robert W. Horovitz, B.Sc., ND

Cardiovascular disease and associated disorders are collectively one of the worlds largest killers, yet preventative strategies are often overlooked and/or undermined. A healthy diet, exercise, as well as avoidance of tobacco and alcohol are general recommendations that go without saying, however there are specific strategies that can be used to help minimize risk factors and promote optimal cardiovascular health. These include but are not limited to, strategies that modulate inflammation, protect against oxidative damage, promote a healthy stress response, and maximize normal metabolic functioning.

Inflammation is necessary; it allows us to heal properly and plays an integral role in our overall immune response. Conversely, if chronic and in excess, it can increase risks of heart attacks, strokes, and even death via slow plaque formation in our arteries. Food can have profound influence over inflammation. A high intake of saturated fats (butter, cream, lard, red meat) as well as too much of omega 6 (vegetable oil, corn oil, sunflower oil) relative to omega 3 fatty acid (wild Pacific salmon) can result in inflammation. Ask your Naturopathic Doctor whether your diet is pro-inflammatory. There are many natural substances which are anti-inflammatory. Ginger for example contains over 200 known constituents for modulating inflammation that act synergistic to promote optimal cardiovascular health. Turmeric and cayenne pepper are two other notable food/herb items that module inflammation, and there are hundreds, if not thousands of other species that exist in nature.

When fats are cooked using high temperatures, they are at increased risk of becoming oxidized. Oxidized fat has a greater chance of developing into arterial plaque. Other oxidants (also called free radicals) originate from environmental toxins, cigarette smoke, etc. These oxidants not only promote cardiovascular disease, but many other diseases, including Cancer. Healthy oils such as from grape seed, coconut, and avocado can be added cold to already cooked meals. Salmon may be baked instead of fried. Moreover, spices such as ginger and turmeric may be added. You can further protect yourself from free radicals by consuming foods that are high in antioxidants such as blueberries, goji berries, raw cacao nibs, and pomegranate, to name a few.

Although a healthy stress response is beneficial for managing everyday living, it is important to provide your body with the right fuel to adequately cope. Chronic stress can lead to many physiological changes such as elevated blood pressure and consequently can increase risk of developing heart disease. Foods that are rich in vitamin C and B5 such as green, leafy vegetables should be considered. Deep breathing techniques have merit and some herbs known as adaptogens may also be used. Ask your Naturopathic Doctor for more information.

With respect to metabolism, b-vitamins are useful in enabling our bodies to adequately break down fats into usable energy. Green leafy vegetables are not only great sources of these vitamins, but they also contain antioxidants that can help against oxidative stress. Maintaining an efficient metabolism through diet and exercise can help maximize your energy level as well as minimize your waistline, ultimately decreasing your risk of developing cardiovascular disease. Ginger and Cayenne, which have already been mentioned for their cardio protective properties, are of noteworthy mention as they possess thermogenic qualities. They create heat, which enhances normal metabolic functioning. They are also antioxidant rich.

Cardiovascular disease is extremely dangerous and preventable. Often the first symptom is a major heart attack, or a stroke, or worse. There are many risk factors and it is important to keep in mind that everyone is incredibly different. Smoking for example may be caused by a multitude of factors ranging from stress, to addiction, to other lifestyle factors. Robert W. Horovitz Naturopathic Doctor can help you determine your individualized risk factors and work with you to create a customized, comprehensive plan that is right for you. Book your free 15 minute consult today: (905) 294-0454 (Markham, Ontario) or 'Ask the Doc' at info@lifelongwellnesscentre.com

Sunday, September 5, 2010

Follow Robert W. Horovitz, B.Sc., ND

Welcome to the official blog of The Lifelong Wellness Company Inc, where you can follow Robert W. Horovitz, Naturopathic Doctor and get the latest tips to help you to continue promoting Lifelong Wellness.

Comments and referrals are always welcome. If you have a health concern and would like professional advice, please call (905) 294-0454 for your free 15 min consultation. The clinic is located in beautiful Markham, Ontario at Markham Road and Highway 7. E-mail questions can also be sent to info@lifelongwellnesscentre.com where Robert will personally send you a reply.