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    Health Talk with the Doctor

     

    "Dr. Ramirez, medical doctor, clinician, researcher and author has 26 years of experience in working in lifestyle centres in America, Europe and Africa. He is currently the director of research of the Nedley Clinic and Weimar Institute in California. Last year he submitted for publication 31 articles related to lifestyle medicine. He is the co-author, together with Neal Barnard, Caldwell Esselstyn, Hans Diehl, Joel Fuhrman, Michael Greger and other lifestyle medicine leaders, in the book Rethink Food. The last two years he travelled to 30 countries sharing his research and speaking about lifestyle medicine. He is a passionate and dynamic speaker with experience in 46 countries. He enjoys traveling and is fluent in

    five languages."

     

    HEALTH CONFERENCE

     

    OCTOBER 7-8, 2017

    Heritage Community Centre,

    445 Charles Street, North Perth.

     

    Saturday October 7, 2017

    2:00-2:45pm   “Breaking the addiction cycle

    3:00-4:45pm   “Prayer and its effects on the brain

    5:00-5:45pm   Walk

    6:00-8:00pm   Dinner and talk*  “Lifestyle and its effects on your genes

    Sunday October 8, 2017

    9:30-10:15      “Dealing with the cause of disease: Inflammation

    10:30-11:30    “Dementia: How to stop it or avoid it

     

    For more information

    Phone: Jan 9315 3400 or 0406 369 242

    E-mail: adventisthealth@cbchapman.com.au

     

     

     

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    THE FACTS ABOUT B12

    Vegetarian diets—Whether lacto, ovo-lacto or vegan— can each easily supply all the nutrients needed for vigorous good health, with the possibility of one exception—vitamin B12. Usually, lacto- and ovo-lacto-vegetarian diets include an adequate amount of vitamin B12 because they contain dairy products, and these products do generally supply enough of the essential vitamin. As long as you’re able to absorb this nutrient, you should be just fine. A vegan diet, however, because it contains no animal products, is different. If vitamin B12 isn’t coming from food, it needs to come from somewhere else. The body requires only a small daily amount of B12. Estimates range from 1 microgram to 6 micrograms per day. But larger amounts are harmless. “Despite the need for such a minuscule amount of the vitamin,” says Dr Suzanne Havala Hobbs, assistant professor and director of Carolina Health Summit, at the University of North Carolina, USA, “the stakes are high if you don’t get what you need.” But there’s more to the equation than “enough.” The body must absorb it too—and not everyone does, whether they are vegetarian or not. The consequences of getting too little (or absorbing too little) vitamin B12 are as serious as they are avoidable. B12 and your body Vitamin B12 stimulates the body’s use of proteins, fats and carbohydrates, and it boosts energy. It’s necessary for cell division, helps maintain healthy blood, contributes to the well-being of the entire nervous system, and protects against heart disease. It also guards against memory loss and mental deterioration that can resemble Alzheimer’s disease. So it’s an important nutrient. One of the most serious consequences of too little vitamin B12 is pernicious anaemia and its accompanying neurological problems.

     

     

    The symptoms may be subtle at first, but the consequences are not. “It’s a widespread disease,” says Dr John W Tracy, a family practitioner at Randolph Family Practise in Charlotte, North Carolina, “widespread in the sense that it affects a number of organ systems in the body. It’s not only anaemia, but you lose the haemoglobin, you lose the white cells, you lose platelet function. It’s a neurologic disease. People will get what’s called ataxia, meaning they stumble around and can’t walk straight. They get numbness of their hands and feet.”

     

    Other symptoms include moodiness and depression, memory loss, difficulty sleeping and dizziness. There may also be apathy, light headedness and shortness of breath. And, because your body is making fewer infection-fighting white blood cells, you may be getting sick more often. Further, because your body may not be replacing the cells that line your intestine quickly enough, you may suffer from appetite loss, vomiting and diarrhoea.

     

    “It’s a debilitating disease,” he continues, “and it’s also, to some extent, irreversible. Once you get the full neurologic manifestations of B12 deficiency in pernicious anaemia, you’re probably not going to recover. Oh, you’re going to recover some, but at-risk groups Beside strict vegetarians (vegans), there are certain groups of people who are more likely than others to suffer from a vitamin B12 deficiency, including pregnant and nursing women, smokers, those taking prescription potassium supplements long-term and those who are taking the prescription drug omeprazole (PrilosecTM) for severe heartburn or ulcers. Additionally, those who have had part of their stomach surgically removed may no longer have enough intrinsic factor (made in the stomach) necessary for utilising B12. Also, anyone who has had his or her ileum removed (because of Crohn’s disease, for example) needs to pay special attention to vitamin B12, because the ileum is the portion of the intestine where this vitamin is absorbed. The largest group who may be at risk of B12 deficiency, however, may be people over age 50. It’s estimated that up to 30 per cent of older people (vegetarian or otherwise) may be unable to adequately absorb B12 because of a decrease in stomach acid. alternative sources If you fit into any of these categories, you may want to discuss with your doctor whether you should take a vitamin B12 supplement or, in some cases, B12 injections. And if you are one of those people who can’t abide injections, B12 is also available in a nasal spray, a nasal gel and in lozenges to put under your tongue.

     

     

    Fortunately, and probably because vitamin B12 is an essential part of so many of the body’s functions, says Dr Havala Hobbs, “the body hoards it and recycles it and is very effective at hanging onto what it already has.” “It tends to be a cofactor in biochemical reactions in the body,” says Dr Tracy, “which means it’s not destroyed so much. It’s going to be reused. But you will ultimately run out of it.” There is one “source” of vitamin B12 that needs to be mentioned here, and that’s dirt—yes, dirt. It used to be thought by some that a reliable way to get vitamin B12 in the diet (especially for vegans) was to refrain from thoroughly scrubbing fresh fruits and vegetables—in other words, leaving some of the dirt on. However, besides the fact that this is entirely unappetising, it is something of a health hazard in other respects. While it may be possible to some extent to get some vitamin B12 from the soil in this way, says Dr Tracy, we can get other things as well—E coli and tetanus, for example, “and who knows what else.” Inadequately washed produce is not recommended. So, what is the best way to get B12? Actually, there are many good ways and you can choose the way (or ways) that work best. Eggs and dairy products can supply it. But what if you don’t want to eat these or for some reason cannot tolerate them? It used to be thought that foods such as tempe, miso, tamari, bean sprouts and sea vegetables, such as kelp and spirulina, were good sources, but these foods are now believed not to contain the form of vitamin B12 the body can use. There are alternatives we can count on, though, ones easily available and that can fit right into our daily lives quite readily. One such source is foods fortified with vitamin B12. Breakfast cereals are a good example. Soy milk, such as Sanitarium’s So Good, is another.

    Tofu and some meat substitutes may be fortified as well. Get into the habit of checking nutritional labels to see which products contain vitamin B12 and those that do not. By far, though, the easiest way to make sure you get the necessary vitamin B12 is simply to take a supplement. This can be a multivitamin or a multivitamin and mineral supplement, or simply a B12 supplement. And if you want to really be sure you get enough B12, it’s fine to take a supplement and eat fortified foods. Your body will adapt its level of absorption according to how much it needs. just get it If you’ve been following a vegan or near-vegan diet for three years or more or if for any of the other reasons mentioned you’re concerned about whether you are adequately absorbing vitamin B12, take a blood test to measure your body’s levels. Besides being fast and simple, the test will give you peace of mind—or point out a problem, if there is one, so you can work to correct it. Getting too little vitamin B12 can be tragic. Getting enough is easy. If you’re in any doubt at all about which you are doing, see your doctor. ½ Reprinted from Vibrant Life Food Content micrograms Dairy milk (1 cup—250 ml) 1.0 Whole egg, boiled 0.7 Yoghurt, low fat, fruit (200 ml serve) 0.4 Cheddar cheese (40 g serve) 0.4 So GoodTM (1 cup—250 ml)* 1.0 Sanitarium Soy Healthy SausagesTM (2—100 g) 0.9 Sanitarium Soy Healthy SlicesTM (3 slices—60 g) 0.6 Sanitarium MarmiteTM (1 tsp—5 g) 0.5 Sanitarium Up & GoTM (250 ml) 0.5 In most cases, people who regularly include milk or a vitamin B12-enriched soy drink, cheese, other dairy or eggs in their meal plan, should be getting enough vitamin B12 for good health. Strict vegetarians—vegans, who don’t use any foods from an animal source—need to ensure that they include adequate amounts of plant foods that contain added vitamin B12. It may also be advisable to use a vitamin B12 supplement. This is particularly important for those who are pregnant or breastfeeding, since a B12 deficiency can increase the risk of impaired nerve and brain development in infants. Consult your doctor or dietitian regarding vitamin B12 supplements. —Sibilla Johnson, nutritionist

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    How to Reduce High Blood pressure without Pills 

    Flaxseed

    About Your Blood Pressure

    Blood pressure is the pressure of blood in the arteries as the heart pumps it around the body. The arteries are little elastic tubes which expand and stretch as blood is pumped through them. These arteries relax in between the heart beats.

    The blood flow and blood pressure surge each time the heart contracts. The peak pressure is called the systolic pressure. The pressure falls as the heart relaxes to refill. This lower pressure is called the diastolic pressure. When blood pressure is taken, both of these measurements are recorded.

    The first (or top) measurement is the systolic (see graphic on the left), and the second (or bottom) measurement is the diastolic (see graphic on the right).

    Blood pressure can be influenced by several factors, some of which are outside our control, such as race, genetic factors and age. There are, however, some controllable factors such as obesity, activity level, stress and a number of dietary factors.

    Blood pressure varies from moment to moment. It can change depending on whether you are standing, sitting or lying down. Other things that can affect it include exercise, anxiety, eating, the time of the day and many other factors.

    Often the first time a patient sees a new doctor, their blood pressure will be raised, but as they get to know the doctor better, and feel more at ease, the readings will, on average, be lower. All of which leads us to ask...

    What is Normal Blood Pressure?

    The average systolic reading is 120 or less. The average diastolic reading is 80 or less. However, the occasional reading greater than 140/90 does not necessarily mean that you have High Blood Pressure. However, it is advised that you visit your doctor for it to be checked out.

    Because of this variation in blood pressure, it is essential that blood pressure is measured on more than one occasion to get the best assessment of an individual's average blood pressure. In some cases doctors may suggest that the individual uses one of the digital machines to monitor their own blood pressure in the relaxed atmosphere of their own homes.

    Prolonged high blood pressure damages blood vessels and organs in the body. Conditions most closely linked with high blood pressure include:-

    1. Coronary heart disease (including angina pectoris, myocardial infarction and sudden death)
    2. Stroke
    3. Kidney failure
    4. Heart failure.

    What can we do about High Blood Pressure?

    Firstly, see your medical advisor, follow the advice given, then include the following in your treatment.

    1. Cut down your salt intake. Westerners use too much salt. Forget the take-aways, add minimal salt to your cooking to maintain its flavour and remove the salt cellar from the table.
    2. Increase your potassium intake, by increasing the fruits and vegetables in your diet.
    3. Watch your weight. By sensible eating and exercise, get down to the recommended weight for your height, and your correct waist:hip ratio (see the section on weight management). Being overweight is one of the leading causes of high blood pressure.
    4. Cut the alcohol. Three or more alcoholic drinks (males) can produce a risk factor of high blood pressure up to three times greater than in non-drinkers. The higher the consumption, the greater the risk.

    (Source: "Heart Health Resource Manual" by the National Heart Foundation of Australia.)

    Why not check out the Free Health Course that is available? One lesson is entitled "Healthy Heart, Healthy Bones". 

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    Anti-inflammatory foods and depression

    We do not advocate the standard Australian Diet (apropriately called SAD) However when It comes to reducing Inflammation here are a few points to consider.As a report from the National Institute of Allergies and Infectious Diseases reported

    While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. 

    Here  is a list of our top pics of anti-inflammatory foods. No surprise there they are all pant based.

     

     

     

    1. Green leafy vegetables

    2. brocoli

    3. blueberries

    4. ginger

    5. Turmeric

    6. beetroot

    7. Pineapples

    8. Flaxseed

    9. Walnut

    10. Papaya

     

    References 

     

    https://www.ncbi.nlm.nih.gov/pubmed/24939238

    https://draxe.com/anti-inflammatory-foods/

     

    http://nutritionfacts.org/video/anti-inflammatory-diet-for-depression/

    T Tanaka, K Kouda, M Kotani, A Takeuchi, T Tabei, Y Masamoto, H Nakamura, M Takigawa, M Suemura, H Takeuchi, M Kouda. Vegetarian diet ameliorates symptoms of atopic dermatitis through reduction of the number of peripheral eosinophils and of PGE2 synthesis by monocytes. J Physiol Anthropol Appl Human Sci. 2001120(6):353 - 361.

     

    J M Sowden, J Berth-Jones, J S Ross, R J Motley, R Marks, A Y Finlay, M S Salek, R A Graham-Brown, B R Allen, R D Camp. Double-blind, controlled, crossover study of cyclosporin in adults with severe refractory atopic dermatitis. Lancet 1991 338(8760):137 - 140.

     

    P Krupp, C Monka. Side-effect profile of cyclosporin A in patients treated for psoriasis. Br J Dermatol. 1990 122 - Suppl - 36:47-56.

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    How much water should I Drink?

     

    Your body's major organs have first call on the water, and your skin gets only what is left, therefore, drinking sufficient water will help keep your skin supple and plumped up, lessening the visibility of fine lines and wrinkles.

    Drinking water is great news for those who are trying to lose weight. A water shortage in your body can make you think you are hungry when in actual fact you are thirsty.

    Increase your water intake, and if you feel hungry between meals, have another glass of water. Those "hunger pangs" are most probably your body crying out for more water.

    Scientific Studies Show Water May Lengthen Your Life!

    There have been more than 150 studies worldwide on the impact of water on health. Among the findings are

    1. Men who drank 6 x 250ml (8 oz) glasses of water each day were only half as likely to develop bladder cancer than those who drank just a glass per day. (Harvard School of Public Health, Boston)
    2. Water drinkers reduced their risk of breast cancer by 79%. (Centre for Human Nutrition at the University of Sheffield, United Kingdom)
    3. Women who drank more than five glasses of water a day reduced their risk of colon cancer by 45%. (Fred Hutchinson Cancer Research Centre, Seattle, Washington)
    4. Sufficient water is as important to heart health as other factors such as diet, exercise, and abstinence from smoking.

    Healthy men who drank 5 or more glasses of water every day had a 54% decrease in the risk of fatal coronary heart disease compared with those who drank only 2 glasses of water.

    Women who drank 5 glasses of water lowered their fatal heart attack risk by 41%.

    People who replaced some of the water with other fluids, such as fruit juice, milk, or soda drinks, did not receive the same protection. (Loma Linda University and Medical Centre, California)

    Don't take water for granted. Start today replenishing your body, and begin to reap its many rewards.


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