Archive for August, 2010

Why Children Need Nutritional Supplements

Friday, August 27th, 2010

Growth during childhood occurs at a dizzying pace. The average child’s weight quintuples, height doubles, and brain size quadruples in just the first five years of life. Deficiencies in key nutrients during this short window of growth can have lifelong consequences. This is why optimal nutrition is so important during the early years.

As a parent, I know that getting kids to eat right is no small task. Many of the foods marketed to children are highly processed, loaded with sugar, fat, and calories, and devoid of vitamins, minerals, and other nutrients. Consequently, far too many of our youngsters are on shaky nutritional footing.

According to the National Health and Nutrition Examination Survey (NHANES), only a very small percentage of American children eat a good diet (20 percent of 2- to 6-year-olds, 8 percent of 7- to 12-year-olds, and 4 percent of 13- to 18-year-olds). Other surveys show that 69 percent of toddlers under age 2 eat candy or dessert and 44 percent drink sweetened beverages on a daily basis. No wonder so many boys and girls have inadequate intake of several essential nutrients.

I firmly believe that all children should take a daily multivitamin and mineral supplement. While nutritional supplements are no replacement for a good diet, they do a heck of a job of filling dietary “gaps” and ensuring adequate intake of iron, iodine, zinc, B-complex vitamins, magnesium, calcium, antioxidants, and other nutrients that play crucial roles in optimal growth and development.

In addition to a daily multi, I also recommend docosahexaenoic acid (DHA) supplements. DHA is an omega-3 fatty acid that comprises a quarter of the total fat in the brain. A vital constituent of robust cellular membranes and myelin (which insulates and protects neurons and speeds up electrical transmissions), DHA also turns on genes that signal the production of brain-derived neurotrophic factor (BDNF), a growth factor that plays a key role in learning and memory.

Breast milk is an excellent source of DHA, which is one reason why children who are breastfed score higher on IQ tests than their bottle-fed peers. (The FDA finally got smart a few years ago and approved the addition of DHA-supplemented formula.) But toddlers and older kids often shy away from DHA-rich fish. The only surefire way to make certain they get enough is to supplement with DHA.

Look in your health food store for a children’s daily supplement that contains a broad range of essential vitamins and minerals and take as directed, based on your child’s age. The suggested dose of DHA is 100 mg a day from age six months to four years, 150 mg from four to six years, and 300 mg for children seven and older. (It is available in liquid and capsule form.)

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Defeating Diabetic Neuropathy

Friday, August 20th, 2010

If you or someone you know is dealing with diabetic neuropathy, you are aware just how painful and debilitating this condition can be. The numbness, discomfort, and loss of sensation in the extremities isn’t just inconvenient—it can cause real problems. Fortunately, several effective therapies for diabetic neuropathy exist. Here are a few of my favorites.

Chelation. Chelation is an intravenous therapy that binds to metal ions in the blood, carrying them to the kidneys where they are excreted in the urine. Used for heavy metal poisoning, chelation also improves circulation, which helps alleviate symptoms of diabetic neuropathy.

Enhanced External Counterpulsation (EECP). EECP increases blood flow to the extremities and reduces symptoms of diabetic and peripheral neuropathy. During 35 one-hour sessions, pressurized cuffs are placed around the lower extremities. With each beat of the heart, the cuffs contract, squeezing blood up toward the heart and throughout the body, increasing circulation.

Hyperbaric Oxygen Therapy (HBOT). HBOT is administered in a specially designed, pressurized chamber. When 100 percent oxygen is inhaled in this environment, it is easily absorbed, even in areas where blood supply is limited. This infusion helps boost circulation and improves a wide number of conditions, including diabetic neuropathy.

Infrared Light Therapy. Infrared light therapy (brand names Health Light and Anodyne) delivers special wavelengths of infrared light through the skin to the affected tissues, increasing the production of nitric oxide (a signaling molecule in short supply in diabetics). This painless procedure enhances blood flow, improves circulation, and has restored sensation in 93 percent of patients in eight separate clinical trials.

Alpha Lipoic Acid. Also known as lipoic acid or ALA, alpha lipoic acid is my top supplement recommendation for treating diabetic neuropathy. ALA is an extraordinary antioxidant that, in addition to quenching free radicals, has been shown in clinical studies to improve pain, burning, numbness, and other symptoms of diabetic neuropathy. The suggested dose is 600-1,200 mg per day in divided doses.

High-Dose Antioxidants.  Because oxidative damage plays a large role in diabetic neuropathy, high doses of antioxidants are imperative. Aim for 300-800 IU of vitamin E, a minimum of 1,000 mg of vitamin C, and 15,000 IU of vitamin A (as mostly beta-carotene.) A high-quality multi should contain these levels.

B-Complex Vitamins. When it comes to supporting nerve health, B-complex vitamins are essential. Suggested minimum doses are 800 mcg of folic acid, 150 mcg of B12, and 75 mg of B6. Again, a good multivitamin/mineral supplement should contain these doses.

Fish Oil. Inflammation is also a factor in diabetic neuropathy and fish oil is just the supplement to counteract this symptom. For best results, take 2-8 g of high-quality fish oil daily.

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Snack Your Way to Thin

Friday, August 13th, 2010

Here’s a fun fact for you: Eating actually burns calories. It’s no joke—5 to 15 percent of your daily energy expenditure is used digesting, absorbing, and storing the food you eat. It’s called diet-induced thermogenesis and it’s one of the reasons why smart snacking throughout the day can actually help you burn fat and lose weight.

Notice I said “smart” snacking. The types of foods you chose can make or break your diet. To help take the guesswork out of healthy snacking, I’ve put together a list of some of my favorites. Bon appétit!

Almonds. Nuts are one of the best snack foods around, and almonds top the list when it comes to health benefits. When hunger strikes eat ¼ cup of these raw or dry roasted, unsalted nuts. You’ll fill up and get plenty of heart-healthy magnesium and vitamin E to boot!

Edamame. Just ½ cup of these little soybeans provides 8 grams of protein and 4 grams of fiber. Better still, you’re eating just under 100 calories.

Celery With Peanut Butter. A stick of celery with a tablespoon or so of peanut butter combines fiber and protein for the perfect between-meal treat. Almond butter makes a nice substitution as well.

Cottage Cheese. A quarter cup of low-fat cottage cheese with chopped tomatoes, bell peppers, or a little salsa tossed in makes a wonderful snack. The cottage cheese provides the lean protein you need to stay satisfied and adding the fiber-rich veggies helps spruce up this otherwise bland snack. 

Hard-Boiled Egg. If you’re looking for a low-carb, protein-rich snack, a hard-boiled egg fits the bill. At just under 80 calories, this snack will curb your appetite and help trim your waistline.

Snack-Size Protein Shake. A small portion of a meal replacement protein shake can make a great snack. Just aim for around 7-10 grams of protein and blend your shake with low-glycemic berries for added fiber.

Reduced Fat Cheese. A one-ounce portion of reduced fat cheese (the size of a pair of dice) gives you 6-7 grams of protein at around 80 calories. One of my favorites is string cheese. It’s tasty and easy to take with you for a snack on the run.

Vegetables With Hummus or Ranch Dip. Cut up some fresh broccoli, carrots, tomatoes, snap peas, bell pepper strips, or cauliflower flowerets and dip them in a little hummus or light ranch dip. The calorie count of the veggies is low, plus they are full of stick-to-your-ribs fiber. Two tablespoons of hummus contains about 60 calories while the ranch dip has about 80.

To learn more about smart snacking and weight loss in general, check out my book, The Whitaker Wellness Weight Loss Program.

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Simple Steps to Boost Mood

Saturday, August 7th, 2010

If a sunny disposition doesn’t come naturally for you, there are several steps you can take to improve your mood.

1) Take a high-quality fish oil supplement daily. Multiple studies have linked a high intake of fish and other omega-3 fatty acids to low rates of depression and improved sense of well-being. Make a point to eat fish two or three times a week. Wild Pacific salmon, sardines, herring, and small (white chunk, not albacore or steaks) tuna are good sources of omega-3s that contain minimal amounts of contaminants. I also recommend taking 2–8 g (2–8 standard capsules) of fish oil per day.

2) Have your hormone levels checked. When I see a patient suffering with depression, I always check thyroid, estrogen, progesterone, and testosterone levels. Unfortunately, there is no one-size-fits-all formula for natural hormone replacement. You’ll need to work with a physician knowledgeable in individually compounded bioidentical hormones.

3) Try these supplements. SAMe (S-adenosyl-L-methionine) is an amino acid that increases levels of serotonin and other neurotransmitters in the brain. It’s safe and well tolerated, and improvements are often noted within days. The recommended dose is 200–600 mg twice a day. 5-HTP, another amino acid derivative, is a direct precursor to serotonin. For mood enhancement, take 50–100 mg twice a day. (Both of these supplements are best taken on an empty stomach.) St. John’s wort is also effective for mild to moderate depression. Be aware that this herb interacts with a number of prescription drugs, so look into possible contraindications if you’re on any medication. I recommend 300 mg two or three times a day. Note: There’s no magic bullet that works for everyone, so experiment with these supplements one at a time and see what works for you.

4) Get outside and get some exercise. Have you ever wondered why getting out in the sunshine just makes you feel better? It’s actually because sunlight increases serotonin production and stimulates the manufacture of vitamin D, which has pervasive effects on the brain. While you’re outside, engage in some type of physical activity. Go for a jog. Ride a bike. Play tennis or a team sport. I realize that the last thing you feel like doing when you’re depressed is exercising, but study after study shows that it is the ultimate mood booster. Even a brisk walk will do wonders for your disposition.

5) Put on a happy face. A few years ago, I wrote an article in my monthly newsletter Health & Healing on “smile therapy.” Simply smiling—whether you feel like it or not—stimulates the release of feel-good hormones and neurotransmitters. If you can make that smile real by thinking about something that makes you happy, so much the better.

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A Sweet Cure From the Kitchen

Tuesday, August 3rd, 2010

Throughout history, people have used herbs, spices, and other non-drug remedies to prevent and treat a variety of health concerns. Let’s take a closer look at one of my favorite “kitchen cures.”

Mentioned in Chinese texts dating back to 2700 BC, cinnamon has made appearances in the Bible, graced the tables of ancient Romans, Greeks, and Egyptians, and been deemed at one time a gift fit for a king. Today, cinnamon’s medicinal benefits, as well as its culinary uses, keep it in high esteem—and for good reason.

This spice improves insulin sensitivity and has profound effects on blood sugar. German researchers gave patients with type 2 diabetes who were on oral drugs either an aqueous extract of cinnamon (the equivalent of 3 g of cinnamon powder) or a placebo daily. After four months, the group taking cinnamon experienced a 10.3 percent reduction in blood sugar, compared to the placebo group’s drop of 3.4 percent. This effect was even more pronounced in an earlier study, in which blood sugar levels fell 18 to 29 percent with doses of 1 to 3 g of cinnamon per day.

A recent study confirms that cinnamon also lowers blood pressure, a benefit I’ve been hearing about for some time from my patients and readers. Marsha, a Health & Healing subscriber from Memphis, reported that taking a cinnamon extract and drinking cinnamon tea lowered her blood pressure from 215/110 to an average of 125–135/60–70! In addition, it has been shown to drive down triglycerides 23 to 30 percent and LDL cholesterol 7 to 27 percent over a 40-day period.

Cinnamon’s other purported benefits range from curing the common cold and relieving arthritis to improving memory and warding off insects. Although I’m not certain these claims will pan out, the wide-ranging benefits of this spice make it a worthy addition.

But don’t just add ground cinnamon to your food. Research suggests that chemicals in saliva render it ineffective. Furthermore, whole cinnamon contains some undesirable compounds that are eliminated when it is mixed in hot water. Therefore, I recommend taking a water-soluble cinnamon extract, drinking cinnamon tea, or adding cinnamon to ground coffee before brewing. The suggested dose is a quarter to a half teaspoon twice a day.

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