Wednesday, November 24, 2010

Being Thankful Means Being Healthy


The holiday season is once again upon us as we go about hustling and bustling to get everything done on our endless to do list.  But there's one thing that many of us forget to put on that list in the midst of all the chaos and that is... being thankful.  It's so easy to get distracted by grocery lists, cleaning, cooking, trips to the mall, standing in long lines, special holiday events, and much more.  And if you're anything like me then I'm sure you find yourself a bit annoyed at times with some of this.

But being gracious is really the key to a successful holiday season and it's so easy to do especially with so many family members and friends around during our time of celebration.  After all Thanksgiving is a holiday all about giving thanks.  Having a sense of gratitude can be uplifting and serves to fill the room with loving smiles and high spirits.  It also has some wonderful health benefits.  Here's a list of a few things to be thankful for about being thankful:

-   Stronger immune system boosted by lower levels of inflammatory markers in the body [1]

-   Heightened state of well-being with positive emotional and interpersonal benefits [2]

-   Increases your overall happiness, enables you to cope better with stress, and leads to a longer life [3]

-   Improves your ability to develop and maintain healthy relationships [4]

-   Leads to higher levels of alertness, enthusiasm, determination, attentiveness, and energy [5]

-   Better sleep quality and longer duration of sleep [5]

-   Individuals who kept a gratitude journal on a regular basis were found to exercise more, have fewer
    physical health symptoms, and were more optimistic about themselves and their overall life [5]

-   Reduces your risk of cardiovascular disease [6] and depression [7]

As you can see it pays to be thankful.  All too often in life many of us tend to brush aside the positive encounters we come across and focus on the one or two negative events that occur.  I'm just as guilty as the next person in regards to this.  We really do tend to make a big deal out of nothing when you think about it.  Doesn't it seem to be easier to come home from work and tell your significant other about the one thing that succeeded in dampening your day instead of the ten things that made it easier?  Or how about complaining because your least favorite relative will be attending Thanksgiving this year instead of being grateful for the 15 other relatives that you adore?

We all can fall into the trap of negativity.  But do yourself a favor this holiday season and make an effort to consciously think about one thing that you are thankful for about each person, each event, and each day.  And then instead of stopping there verbalize these debts of gratitude with those around you and take notice on how comforting these simple words of appreciation can be not only for you but also for them.  You just might add a little bit of bliss to their life and yours.

May you all have a blessed and wonderful Thanksgiving!  And don't forget to love, laugh, live, and cherish the memories of 2010.

Warm regards,







If you like what you see here then you'll LOVE our daily Facebook and Twitter posts!  Also, don't forget to sign up for  Our Free Online Mailing List  to get all the latest updates from the Plant-Based Pharmacist!
by Dustin Rudolph, PharmD
Clinical Pharmacist

Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!

We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com

Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!


References:
Brydon L, Walker C, Wawrzyniak AJ, Steptoe A. Dispositional optimism and stress-induced changes in immunity and negative mood. Brain Behav Immun.2009;23(6):810–816.
Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol2003;84:377–389.
Kurtz JL, Lyubomirsky S. Towards a durable happiness. In: Lopez SJ, Rettew JG, eds. The Positive Psychology Perspective Series. Vol 4. West-port, CT: Greenwood Publishing Group; 2008:21–36.
Algoe SB, Haidt J, Gable SL. Beyond reciprocity: gratitude and relationships in everyday life. Emotion2008;8(3):425–429.
Emmons RA, McCullough ME. Highlights from the Research Project on Gratitude and Thankfulness, 2009. http://psychology.ucdavis.edu/Labs/emmons/PWT/index.cfm?Section=4.  Accessed November 23, 2010.
Giltay EJ, Kamphuis MH, Kalmijn S, Zitman FG, Kromhout D. Dispositional optimism and the risk of cardiovascular death: the Zutphen Elderly Study. Arch Intern Med2006;166:431–436.
Giltay EJ, Zitman FG, Kromhout D. Dispositional optimism and the risk of depressive symptoms during 15 years of follow-up: the Zutphen Elderly Study. J Affect Disord2006;91:45–52.

Wednesday, November 17, 2010

The Battle Against Canker Sores


If you've ever suffered from canker sores (aphthous ulcers) then you know just how irritating those little monsters can be.  They pack a big punch and have made many people's day miserable in doing so.

When in full force they dictate what you eat and even how you speak.  Ketchup and mustard anyone?  I think not!  How about your favorite citrus fruits?  Not a chance!  And there's nothing worse then having one land right on the inside of your lip making it sound like you missed out on Hooked On Phonics as you try to pronounce simple letters such as 'f', 'b', and 'v'.

But don't give up hope just yet because although science may not have found a definitive cause or a cure there is some great information out there to try and keep these mouth ulcers at bay.  Let's take a closer look at this:

1)  Boost Your Immune System  - There has been some preliminary evidence that certain bacteria (H. pylori)[1] and even the AIDS virus[2] could be linked to canker sores.  It is important to keep a healthy immune system to fight off these microorganism's effects as best as possible.  This can be done by eating a nutrient dense, plant-based diet, exercising regularly, reducing stress, and forming good sleeping habits.

2)  Use SLS-Free Toothpastes & Mouthwashes - Sodium lauryl sulfate (SLS) is a surfactant used to remove oily stains and residues and is included in various products such as engine degreasers, floor cleaners, and car wash soaps.  Smaller amounts of SLS are included in toothpastes, mouthwashes, and shaving foams.  It actually works as a thickening agent to help form a lather in these products.  However, it has been link in several studies to frequently increasing the occurrence of canker sores[3,4,5].  To find a list of SLS-free toothpastes go here.

3)  Chew Carefully & Brush Easily - Oral trauma has been shown to cause canker sores.  I've personally experienced this several times after accidentally biting my lip or cheek.  Dentures, burning your mouth with hot food, or brushing too hard can all cause tissue damage and lead to mouth ulcers.  It's a good idea to brush lightly and you may want to buy a soft bristled toothbrush instead of one with medium or hard bristles to avoid injury as well.

4)  Maintain Adequate B12, Iron, & Folate Levels - These nutritional deficiencies have all been linked to recurrent canker sores[6].  If you eat a vegetarian or vegan diet make sure you are supplementing with vitamin B12 as these diets are often found to be deficient in this vitamin.  Also make sure you're eating plenty of dark leafy greens, nuts (if not allergic), seeds, and a variety of beans to get plenty of iron and folate.

5)  Avoid Food Allergies & Sensitivities - Your body doesn't always agree with certain foods and they could very well be the guilty party in causing your canker sores.  Acidic fruits such as tomatoes, pineapples, and other citrus fruits can be the cause of your problems.  They can also exacerbate aphthous ulcers.  Canker sores have also been linked to allergies to shellfish, nuts, eggs, soy, chocolate, cow's milk[7], and gluten containing foods (wheat products)[8].

6)  Chronic Diseases -  Certain chronic diseases have been linked to recurrent canker sores including Behçet's disease and Crohn's disease[9].  Find out more about these diseases and what you can do for them by clicking on their link.


I hope this has given you a good rundown of what might be causing your canker sores and how to try and alleviate them.  There's no magic bullet as of yet to cure these irritating little guys but you've got some starting points to go by now in your quest to maintain a healthy, pain free mouth.









If you like what you see here then you'll LOVE our daily Facebook and Twitter posts!  Also, don't forget to sign up for  Our Free Online Mailing List  to get all the latest updates from the Plant-Based Pharmacist!
by Dustin Rudolph, PharmD
Clinical Pharmacist

Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!

We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com

Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!


References:
Karaca SSeyhan MSenol MHarputluoglu MMOzcan A. The effect of gastric Helicobacter pylori eradication on recurrent aphthous stomatitis. Int J Dermatol. 2008 Jun;47(6):615-7.
Miziara IDAraujo Filho BCWeber R. AIDS and Recurrent Aphthous Stomatitis. Braz J Otorhinolaryngol. 2005 Jul-Aug;71(4):517-20.
Herlofson BBBarkvoll P. The effect of two toothpaste detergents on the frequency of recurrent aphthous ulcers. Acta Odontol Scand. 1996 Jun;54(3):150-3.
Chahine LSempson NWagoner C. The effect of sodium lauryl sulfate on recurrent aphthous ulcers: a clinical study. Compend Contin Educ Dent. 1997 Dec;18(12):1238-40.
Herlofson BBBarkvoll P. Sodium lauryl sulfate and recurrent aphthous ulcers. A preliminary study. Acta Odontol Scand. 1994 Oct;52(5):257-9.
Wray DFerguson MMHutcheon WADagg JH. Nutritional deficiencies in recurrent aphthae. J Oral Pathol. 1978;7(6):418-23.
Besu IJankovic LMagdu IUKonic-Ristic ARaskovic SJuranic Z. Humoral immunity to cow's milk proteins and gliadin within the etiology of recurrent aphthous ulcers? Oral Dis. 2009 Nov;15(8):560-4. Epub 2009 Jun 29.
Bucci PCarile FSangianantoni AD'Angiò FSantarelli ALo Muzio L. Oral aphthous ulcers and dental enamel defects in children with coeliac disease. Acta Paediatr. 2006 Feb;95(2):203-7.
Vavricka SRBrun LBallabeni PPittet VPrinz Vavricka BMZeitz JRogler GSchoepfer AM. Frequency and Risk Factors for Extraintestinal Manifestations in the Swiss Inflammatory Bowel Disease Cohort. Am J Gastroenterol. 2010 Aug 31. [Epub ahead of print]

Wednesday, November 10, 2010

The Dangers of Carbonated Soft Drinks - The Fizz, The Phos, & Other Variables.


It's called "soda" in the south and "pop" up north and it's the favorite beverage of many to chug down as they make their way through the day.  In fact, we consume an average of just over 53 gallons per year per person of soft drinks¹.  That's 530 gallons per person over a ten year period which is enough to fill up a 6-person luxury hot tub.  That's a lot of soda pop!


It's no secret that these fizzy beverages contain no actual nutritional benefit but what exactly is it that makes them so dangerous?  Let's take a closer look at this topic so you can understand why you may just want to give up your favorite beverage.




1)  Sugar or Artificial Sweetners

     -  The average American consumes 22.2 teaspoons (355 calories) of sugar per day².  One 
        16-oz bottle of soda contains approximately 10 teaspoons of sugar so it doesn't take long 
         for this to add up.
     -  The Nurses Health Study followed 90,000 women for 8 years and found that those who 
         consumed one or more sugar-sweetened soft drinks per day added 10 lbs of body 
         weight over a 4-year period and doubled their incidence of developing type 2 diabetes³. 
     -  Research following subjects in the Framingham Heart Study found that for those who 
        consumed one or more soft drinks (both diet and regular) per day there was a 48% 
        increased incidence of metabolic syndrome, 31% higher rate of obesity, 25% higher 
        chance of developing high blood sugar and high triglycerides, and 18% increased 
        incidence of high blood pressure⁴.
     -  Aspartame (artificial sweetner used in diet sodas) has actually been shown to trick your 
        body into thinking it's getting a sugar fix and can lead to increased consumption of food 
        and weight gain⁵.  It has also been shown to increase the risk of cancer⁷.  Artificially 
        sweetened soda consumption has also been linked to a decline in kidney function⁶.

2)  Phosphorus/Calcium imbalance

     -  Concerns have been raised about the effect of carbonated beverages on our calcium 
        stores and our resulting bone health.  There is definitely an increased incidence of 
        osteoporosis due to soda consumption but this is not due to the carbonation itself and 
        rather to the imbalance of the phosphorus/calcium intake in soda drinkers⁸.  Soda 
        contains a high amount of phosphorus and little to no calcium.  Our diets should ideally 
        contain an intake ratio of phosphorus to calcium of 1:1.  But most western diets contain a 
        very large intake of phosphorus and not enough calcium.  This phosphorus comes mainly 
        from meats, dairy products, and our beloved soda beverages.  It's not that phosphorus is 
        a bad mineral to obtain in our diet but not in the amounts we are currently consuming in 
        the Standard American Diet (SAD).
     -  Both diet and regular sodas contain phosphoric acid which has been shown to increase 
        parathyroid hormone (PTH) secretion⁹.  PTH activity stimulates the breakdown of bone 
        which results in the release of calcium into your bloodstream⁹.  This happens to 
        neutralize the acidic effect of the phosphoric acid but in doing so leads to increased 
        calcium excretion in the urine¹¹, weakened bones, and the resulting increase in 
        osteoporosis.
     -  Acidic beverages such as soda have also been shown to increase the demineralization 
        of tooth enamel compared to mineral water [10].

3)  Caffeine
     -  Caffeine acts as a stimulant and can make it more difficult to get adequate sleep.  The 
        benefit of a good night's sleep has become more evident and widely studied in recent 
        years.
     -  Other adverse effects of caffeine consumption include irritability, fast heart rate, 
        restlessness, anxiety, and tremors.
     -  Caffeine intake has also been linked to depression in young children¹².
     -  Caffeine has also been shown to increase the urinary excretion of some very valuable 
        minerals including calcium, magnesium, sodium, and chloride¹³.  Take notice that 
        calcium excretion is increased which is already a problem due to the phosphoric acid 
        content of sodas.

So with all that said you can clearly see how the fizz has become flat for our friends in the soft drink industry.  There are much better and healthier alternatives if you're looking for a way to replace soda in your diet.  The best alternative is good old fashion water.  But if you still crave the carbonation then go for a sparkling water.  Many sparkling waters are even flavored.  Another great alternative is 100% all natural fruit juice such as pomegranate or acai juice.  Both of these have been shown to be a rich source of antioxidants and very beneficial for one's health.










If you like what you see here then you'll LOVE our daily Facebook and Twitter posts!  Also, don't forget to sign up for  Our Free Online Mailing List  to get all the latest updates from the Plant-Based Pharmacist!
by Dustin Rudolph, PharmD
Clinical Pharmacist

Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!

We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com

Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!



References:
1 Rodwan, Jr. J.  Carbonated Soft Drinks: Seeking Growth. Beverage Marketing Corporation. 2005.
Johnson RKAppel LJBrands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009 Sep 15;120(11):1011-20.
Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willett WC, Hu FB. Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Journal of the American Medical Association. 2004; 292:927-934.
Dhingra RSullivan LJacques PF, et al. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. Circulation. 2007 Jul 31;116(5):480-8.
Swithers SEMartin AADavidson TL. High-intensity sweeteners and energy balance. Physiol Behav. 2010 Apr 26;100(1):55-62.
American Society of Nephrology (2009, November 2). Diets High In Sodium And Artificially Sweetened Soda Linked To Kidney Function Decline. ScienceDaily. Retrieved November 9, 2010, from http://www.sciencedaily.com/releases/2009/11/091101132543.htm.
7 Mead MN. Sour Finding on Popular Sweetener: Increased Cancer Incidence Associated with Low-Dose Aspartame Intake. Environ Health Perspect. 2006 March; 114(3): A176.
Tucker KLMorita KQiao N, et al. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):936-42.
Kemi VEKärkkäinen MURita HJ, et al. Low calcium:phosphorus ratio in habitual diets affects serum parathyroid hormone concentration and calcium metabolism in healthy women with adequate calcium intake. Br J Nutr. 2010 Feb;103(4):561-8.
10 Parry JShaw LArnaud MJSmith AJ. Investigation of mineral waters and soft drinks in relation to dental erosion. J Oral Rehabil. 2001 Aug;28(8):766-72.
11 NS Larson, et al "Effect of Diet Cola on urine calcium excretion." ENDO 2010; Abstract P2-198.
12 Luebbe AMBell DJ. Mountain Dew or mountain don't?: a pilot investigation of caffeine use parameters and relations to depression and anxiety symptoms in 5th- and 10th-grade students. J Sch Health. 2009 Aug;79(8):380-7.
13 Massey LK, Berg TA. The effect of dietary caffeine on urinary excretion of calcium, magnesium, phosphorus, sodium, potassium, chloride and zinc in healthy males. Nutrition Research. 1985 Nov;5(11):1281-84.